Dr. Tracy's Blog

This weight loss kick-start and cleanse that will leave you feeling more energized and ready to take on 2020 with gusto. If you have always wanted to try a cleanse and want to lose weight while learning how to eat a cleansing, healthful plant based diet even while enjoying a busy lifestyle… then this cleanse is for you! The Whole Health CLEANSE 14 Day Program was launched by Dr. Tracy in 2013 and patients have completed the program successfully losing an average of 5-12 pounds. This year, Dr. Tracy is starting the Whole Health Cleanse program with a group Kick-Off class, Saturday January 18, 2020 from 10:00am - Noon. The Whole Health CLEANSE complete program is offered for $225 and includes: 2 Hour Kick-Off class with Dr. Tracy to review the principles of lifestyle detoxification, plant based diets, cleansing and healthy weight loss. Learn to make any adjustments necessary for your unique nutritional needs and goals. Review how to use detoxification protein shake and ...

7 Ways To Avoid Packing On Extra Pounds This Holiday Season Do you have big plans for January? Many of my patients say they’d like to take control of their health in 2020. That often includes losing some extra pounds. That’s why I always host my 14 Day Whole Health Cleanse weight loss kick-start class in January to help patients get back on track, focused on a healthful, clean, plant based diet that they can continue all year long. However, it’s always important not to get caught up in the numbers on the scale. Instead, a good alternative goal is to focus on lowering your body fat (but only if that would help your general health) and raising your energy levels. In other words, your goal should always be to improve your overall quality of life, not to chase after an often-elusive number on a scale. No matter why you want to lose weight, it’s important to approach your New Year’s resolution with a strategy. That will raise your odds of success. (Here’s a sobering ...

Healthy Five-Ingredient Pumpkin Cookies Ingredients 1 cup pumpkin puree 2 cups quick oats 1/4 cup maple syrup 1/2 cup peanut butter 1 teaspoon pumpkin pie spice Instructions Preheat oven to 350 degrees. Prepare 2 baking sheets with nonstick spray. Add pumpkin, oats, syrup, peanut butter and pumpkin pie spice in a large bowl and with hand mixer mix for about 30 seconds. Form the dough into tablespoon sized balls. The dough should be sticky. To make balls easier to roll with sticky dough, lightly wet your fingers. Place on cookie sheets. Gently press down each cookie with your fingers or spoon. You don't want to squash them you just want to flatten them into a cookie shape. Bake for 15-17 minutes. Source: https://brooklynfarmgirl.com/5-ingredient-healthy-pumpkin-cookies/

Eat less, exercise more. You’ve probably heard that’s the secret to weight loss. So, it makes sense that if you want to lose weight quickly, or if you’ve hit a weight-loss plateau, you need to really ramp up the exercise, right? Unfortunately, many people experience frustration with this approach. Why aren’t they successful?   Research suggests that weight loss can be more complex than a simple “calories in/calories out” formula. In fact, our hormones play a larger role in regulating our metabolism than many people realize. As a result, maintaining a diet that encourages hormonal balance is often more effective than hours of exercise. Why Exercise Can’t Make Up for a Bad Diet Consider a woman training for a 5-K, like the Feaster Five . She runs from half an hour to an hour every day. With all of that exercise, she figures she should be losing weight and should be able to treat herself every so often.   However, she’s plagued by some remaining pounds that she ju...

Spring Veggie Whole Grain Salad   Salad: 1 bunch asparagus, ends trimmed and cut into 1 inch pieces 1 cup fresh or frozen peas 4 cups baby arugula 1 jar or can of artichoke hearts, drained, rinsed and quartered 1 can chickpeas, rinsed and drained 1 cup cooked whole grain: kamut is pictured in this photo, other options are farro, short grain brown rice, quinoa, amaranth or bulgur wheat Dressing: 4 tablespoons olive oil 2 tablespoons chopped fresh herbs (parsley, rosemary, basil) 1/4 tsp Dijon mustard zest of one lemon (I always use organic lemons when using the zest in a recipe) Juice of one lemon 1/4 tsp each sea salt and pepper or to taste Blanch asparagus in hot water for 2-3 minutes, add peas to hot water for 2 minutes if you are using frozen peas. After heating,place asparagus and peas in a bowl of ice water while you assemble the salad. Place the remaining salad ingredients in a large bowl. Drain asparagus and peas and add to salad. Mak...

~ POWER BOWL RECIPES ~ Plant Based Power Bowls are a great way to use up leftovers or make a full week's meals by preparing the ingredients separately then mixing and matching them throughout the week. I recommend making 2 grains, 2 sauces, having lots of chopped raw veggies and spinach/kale/cabbage as well having 2 proteins (beans, tofu, hummus) on hand to get a week's worth of meals. To make a balanced plant-based power bowl, mix items from each column and top with sauce. ½ cup 1 cup 1 cup ¼ - ½ cup Toppings Cooked Brown Rice Shredded carrots Roasted broccoli or cauliflower Edamame beans 2 tablespoons ground flax seeds Cooked Quinoa Shredded cabbage Roasted Brussels sprouts Black beans 2 tablespoons chia seeds Cooked Farro “Riced” Cauliflower Steamed broccoli Chickpeas 1 tablespoon toas...

Matcha Lemonade with lemon Matcha Lemonade 2 cups water Zest of 1 lemon 1 lemon, peeled and seeded 2 tablespoons agave nectar or maple syrup 1-2 tsp matcha powder 1 cup ice cubes Place all ingredients in a high speed blender and blend until frothy. Use 1 or 2 teaspoons matcha powder, depending on your taste preferences. Matcha is a superpowered green tea aiding in detox, hormone balance and reduces inflammation.

Tropical Coconut Lime Dairy Free “Yogurt”  2 cups young coconut meat ½ cup water or coconut milk Zest of 2 limes Juice of 1 lime 1 tablespoon maple syrup Contents of 2 probiotic capsules If you purchased frozen young coconut meat, let it defrost in the refrigerator overnight. Add all ingredients to a food processor or high speed blender and blend until smooth. The mixture will be thicker than milk based yogurt but thinner than Greek yogurt, it will firm up over a few days in the refrigerator. Young coconut meat is an excellent source of fiber and live enzymes. Because of the fiber content, this “yogurt” is filling, try a small serving (1/3 cup) at first. Top with fresh berries, ground flax seeds, hemp hearts, ground ginger, or fresh mint.