DR. SUSAN’S DAILY HEALTH TIP: Would you like to lose extra pounds and feel vibrant and healthy? Chia seeds are a wonderful addition to your diet to help achieve your weight loss goals and have greatly improved health!

Chia seeds are an excellent source of healthy omega-3 fatty acids that reduce “false fat” and bloating due to inflammation. They also provide relief from other inflammatory conditions including allergies, sinusitis, bronchitis, colds and autoimmune diseases like rheumatoid arthritis and lupus.
9390_516830465060064_122330809_nTheir high content of both soluble and insoluble fiber promotes healthy elimination as well as a sense of fullness and satiety so that you overeat and snack less, which helps to shed unwanted pounds as well.

Chia seeds also help to regulate your blood sugar level and control diabetes as well as reduce your risk on heart disease by lowering LDL cholesterol and raising HDL cholesterol and reducing plaque buildup in the arteries. The antioxidants in chia seeds are even useful for cancer prevention.

They can be used safely by women during pregnancy and are good for the developing baby and are great for children!

Chia seeds are a rich source of omega-3 fatty acids, protein, fiber and important nutrients like calcium, magnesium, zinc, copper and iron. You can eat up to one ounce of chia seeds a day. I recommend sprinkling it into yogurt, oatmeal, smoothies, applesauce or salad or even mix it into your pancake, waffle mix or flour for baking. I’ve even made delicious crepes with chia seeds! Love, Dr. Susan

click me for the scoop!

click me for the scoop!

I love tasty and nutritious nut butters! My favorites are peanut butter, almond, cashew, and hazelnut butters.

For a quick and easy meal, I combine nut butter with honey or fresh,sugar-free fruit preserves on gluten-free bread or rice cakes. I also enjoy this delicious combination as a tasty mid-afternoon snack when I need an energy boost.       3375_517371715005939_616190375_n

Nut butters have so many nutritional benefits for women! Many nuts are very good sources of vitamin E and are filled with magnesium, potassium, calcium, phosphorus, copper and B vitamins. These nutrients support strong, healthy bones, healthy collagen production, the strength and elasticity of your blood vessels, healthy blood production and a high level of energy.

Nuts are also a great food for reducing PMS and menstrual cramps and even help to assist weight loss by promoting a sense of fullness. Additionally, nuts reduce your risk of diabetes by lowering the rise in blood sugar and insulin after meals. They are also an excellent source of heart healthy monounsaturated fats and protein. Love, Dr. Susan

Click Me for More Sweet Info

Click Me for More Sweet Info

We know honey can be expensive in this market, here’s a recipe for your own honeys and syrups!

Click me for Recipe!

Click me for Recipe!

I prefer the Lundberg Brand – 5 variety whole grain vegan rice, which includes: Long grain wild rice, Sweet brown rice, Wild rice, Whole grain wehani rice, and whole grain black japonica. It is verifiednon GMO vegan.

Start the rice first…………2 c. water (distilled) and 1 c. rice blend, it takes 45 minutes to make.
Meanwhile….in a pan place about 2 Tblsp. cold pressed virgin olive oil and 2 Tblsp. butter. Wash all vegetables and chop all finely!!
I’m not one to be exact in my amounts, so all are approximate.                                          2504_630411616990844_466670159_n
into oil/butter sauté……about 4 to 5 garlic cloves, onions, green or whatever you have available, 1/2 C. grated carrots, 2 Kale leaves, handful of parsley, two stalks of Bok choy, several colors of peppers, I used 1/2 of a yellow and 1/2 orange, whatever you have on hand is fine – red is good, green too.

Spices – salt, pepper, oregano, (I like a lot of oregano) a dash of nutmeg, sprinkle of crushed red pepper.

When the Veggies are sautéed, add vegetarian broth, one container, you will also have to add enough water to obtain the consistency you want, I added about 1 1/2 cups, Then place veggies into rice pot, let simmer together for about 20 minutes. You can switch this up many ways, using different veg’s. Spinach, is also great. One of the best soups I’ve made. Takes about and hour and 15 minutes, Enjoy.

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Click Me for Recipes.

Click Me for Recipes.




You’ll always find something to love at a city market. Whether its the truly farm grown produce, amaaaazing spices or the other day I found the best bread! It was a little bakery named Bloom Bakery in downtown KC.  They had a focaccia bread I fell in love with. I bought a large square piece, which you know I stay away from carbs however when she mentioned its great for pizza I had to do it. To make the crust for my pizza a bit thinner I cut the bread in half making the super thick focaccia bread square into two thinner still pretty thick focaccia squares.  I saved one half of my square for my bread gremlin roomie who looooves good bread and with the other half, to the little Italy in my kitchen I went!

So I have

One focaccia square of bread                           One large tomato

One bag of 6 Italian Shredded Cheese           One green bell pepper

And I had a quarter can saved of Garlic & Herb Tomato sauce,  and a few sprigs of cilantro

and I had a variety of bratwurst: one half of a spicy italian sausage brat, one half of an andouille brat and one half of a pineapple smoke sausage brat. I was missing mushrooms but i think they would be great on this!

Starting with the bread I just lightly buttered the bottom, top, and the pan it was going to sit on

Spread tomato sauce all over the top of our bread, sprinkling with a bit of cilantro, chives, some lemon pepper seasonings all of which I had gotten at my city farmer’s market.  Once I have a nice array of seasonings (be creative, throw in what your hunch tells ya)


I took my brats and as best i could cut them into slices, uncooked they’re a bit soft so use a good knife. I threw them in a skillet and browned them up, if you warm them up covered first, they’re natural oils and juices come out so you wont need extra butters and stuff.

While my brats are cooking, I have spread a layer of the shredded cheese over my sauce, and chopped up my green bell pepper and seasoned them. Mixing them all up in some good seasoning compliments the bell pepper that I now spread over my first layer of cheese. adding a thin second layer of cheese my brats are ready and I simply place them all over my pizza! Throwing my last layer of cheese on top I pop it in the oven at about 350 degrees.

While my pizza is cooking together oh so well and has been for about fifteen or twenty minutes, I am slicing my tomato and will be placing them on top,  with a thin layer of cheese just sprinkled over. i pressed my tomatoes oh so gently into my pizza a bit so they really get in there.

Turn your oven off once all the toppings are on and let it warm down so to speak and trust, you will know when it s ready since you wont be able to help yourself!

This is a healthy meal, not on the daily use but combined with a good salad is a great treat once in awhile!  And I will always say that home-cooked ALWAYS trumps ordering in.


















Jumpstart Your Morning


I remember Dr. Oz I think it was giving me an acronym I liked.


B stands for Banana, O is for Oatmeal,  A for apples and  T for toast! A breakfast for Champions.  Remember that especially if you’re trying to lose weight, BREAKFAST is a MUST!

And to help regulate your day as far as food intake, I lost a nice amount of weight with just planting this dietary structure in my head;


Eating breakfast like a king meant eating a huge breakfast, and to continue with the hierarchy, you would follow breakfast with eating lunch like a prince and dinner like a peasant!

Keeping this structure in place changes the way your body stores and burns energy in your favor! You’re going to have more energy throughout the day since you gave your body plenty to derive from early on. Giving your body less to store at the end of the day when your turning down the sheets for bedtime.

Adding Apples and Berries are a must. Fruit should already be 70 percent of your diet. YES! 70% FRUIT. Fruit is filled with water as well as they give our body the sugar supply for the day keeping your hunger and cravings to a minimum.

Throw in a twenty five minute walk or even better an hour workout or jog and you’re rockin and rollin! I understand exercise is becoming less and less prudent in our daily lives, however to keep the body sharp, you must work it out.  So go for a walk around the parking lot, park far away, take the stairs, stand up or do kundalini breathes at your desk and we’ll all be looking better than one could ever imagine, AND the feeling! Oh the feeling of being healthy similar to after a good workout once you’re showered up and done, pairs with a sense of accomplishment so intoxicating you’re gonna feel high. This time we encourage you to become an addict!

:)  _______________________________________________________

Make your own healthy mayonnaise with this recipe!

Make your own healthy mayonnaise with this recipe!


See how broccoli really benefits you!

See how broccoli really benefits you!



24030_1402417740391_356561_nAt the end of the other day, I had reached the back of my refrigerator and with such a lack of content to work with I absolutely had I to be resourceful and creative.  Genius, I may be as I created a masterpiece which now repeated and tweaked thrice over, I have now perfected as wonderful new dish.

Tomato Basil Dip

This dip is great as a spread, dolloped on baked potatoes or even better with any fish or crab!

I had purchased a Sam’s Club size of the Philadelphia cream cheese so I had quite a bit to work with, I took about a quarter of one of the marked portions, and threw it in a pot on low with a small drop of butter and about a quarter of a cup of skim milk. Warm the concoction up until the cream cheese is spreadable but not runny.  While the cream cheese melts, cut up some tomatoes about half a tomato into small squares.  Also you want to add a couple leaves of basil to the tomatoes. Add a teaspoon of lime juice, a teaspoon of vinegar,  salt and pepper and seasonings to taste.

Add your melted cream cheese to the tomato, basil mix and blend with a spoon together until you have a delicioso creamy dip.
If you’re an over-acheiver, add any crab meat, clam meat, or spread on a cracker with some baked tilapia or paired with just about any fish here will set it off!  MMM. I’ve tried this dish with several fish meals since the taste is light, delicate and sharp as to compliment the soft taste of seafood; however I can see this would also pair nicely with chicken or on a baked potato next to a juicy steak.


Click on me for the full story: The Truth of Sodium

Click on me for the full story: The Truth of Sodium


Click me for full article!

Click me for full article!


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