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A Warm Welcome!…

We’re very pleased to announce that massage therapist, Christina Rappa, will be joining us in our Gainesville Office effective July 10, 2018!

Christina has been a massage therapist since 2011 after graduating from National Massage Therapy Institute in Falls Church, Virginia.  She specializes in therapeutic massage and educating her clients to provide self care to reach a point of living without pain. This can be accomplished through deep tissue massage, Swedish massage, trigger point work, stretching and cupping. While firm pressure is her strength, relaxation and comfort are still the ideal goal.  Christina enjoys working with clients to resolve chronic pain, headaches and sciatica, among other issues. By adjusting each massage to the individual client, she will provide a very specific massage for your needs.

To find out her hours and schedule an appointment, please contact Christina directly at: 703-606-7725.

We’re delighted to introduce her to you and we encourage you to schedule your custom massage with her soon!

Be Well,

Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, CNHP, CHS

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July 4th…

Have a safe and healthy holiday!!

Be Well,

Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, CNHP, CHS

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Mango Salsa Recipe…

This fresh mango salsa recipe pairs perfectly with grilled fish, chicken, or shrimp.

The combination of flavors and textures is delightful and refreshing; and it’s so quick and easy to prepare…we know you’re going to love this. Give it a try and let us know how you like it!

Mango Salsa Recipe

  • 1 ripe mango, pitted, peeled and diced
  • 1 ripe avocado, halved, pitted, peeled and diced
  • 1/2 cup diced orange or red pepper
  • 1/2 cup red onion, finely diced
  • 1/2 cup fresh cilantro leaves, finely chopped
  • 1 small jalapeño, seeded and finely diced (use 1/2 the amount for less heat)
  • 1 – 2 Tbsp fresh lime juice
  • Himalayan pink salt to taste

Combine the first seven ingredients in a bowl and gently stir together to coat with the lime juice; sprinkle with salt to taste and stir again to incorporate the salt into the salsa.

Serve alongside your favorite grilled fish, chicken, or shrimp recipe and enjoy!

Be Well,

Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, CNHP, CHS

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A Special Message from Donna…

Never could I have imagined that through this very personal, very significant health challenge I would receive so many cards, so many emails, so many well wishes and prayers…

It is one thing to know in this life that you are loved by your family and close friends, but to see the words written by so many of my clients, to feel the prayers that so many have said for me, to know that your precious thoughts are for my well being…it is overwhelming!

Never in a million years did I expect this type of response…

If you had told the younger me that one day I would see cancer as a gift…that it would change what was a “Good life” into something better…that it would free me to reach higher, grant me new freedoms and redefine what love and life is all about…I know I would have laughed. I would have said you don’t need cancer to do those things. But when life is good, you are healthy and have all you think you need…is there any real motivation to evolve? 

As part of this evolution, I no longer look at life through the same pair of glasses…and I have found a sense of joy that is youthful again, a new sense of appreciation for simpler things, and as corny as it sounds, a sense of peace that transcends the logic and wisdom of this modern fast-paced world. 

I want each and everyone of you to know that you have had a tremendous impact on me and this journey! Words cannot be found to properly express my gratitude and to give back to you what you have given me! 

I will be forever blessed 😘

With Love,

Donna Stephens, BCN, CNHP, LDHS

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Easy Raspberry Coconut Ice Cream…

This simple, refreshing recipe can be made in just minutes…without an ice cream maker! The secret is using frozen raspberries. How awesome is that?!

Inspired by Vegan Family Recipes, this summertime treat is paleo, vegan, gluten free, and refined sugar free. Yum!!

Easy Raspberry Coconut Ice Cream

Makes up to 5 servings

Ingredients

  • 1 1/2 cups frozen raspberries (we like Cascadian Farm Organic Red Raspberries)
  • 1 cup Thai Kitchen Coconut Cream (see notes below)
  • 2-4 teaspoons pure maple syrup (if needed for sweetness)
  • up to 1/3 cup coconut water (from the can of coconut cream)

Instructions

  1. The night before making, prepare the coconut cream by placing the can of Thai Kitchen Coconut Cream in the fridge. (It wouldn’t hurt to refrigerate 2 cans just in case there’s not quite enough cream in one can to make 1 cup) Do not shake prior to refrigerating; the desired result is that the cream and coconut water will separate in the can. Scoop out the coconut cream to use for this recipe; reserve the coconut water if needed for this recipe, or for another use.
  2. Place the first two ingredients in a high powered blender or food processor and blend on high.
  3. If you have trouble blending the berries and coconut cream, add only 1 TBSP at a time of the coconut water. Use as little as possible; and do not exceed 1/3 cup coconut water, as the ice cream will become too soft to scoop!
  4. Taste for sweetness, and add a little pure maple syrup is needed.
  5. Scoop into serving dishes and serve right away!

NOTE: If you have any left over, you can store the remaining ice cream in the freezer. Press the ice cream into a container, and press wax paper onto the surface to help prevent the formation of ice crystals. Just make sure to allow time for the ice cream to soften once removed from the freezer. It is not recommended to refreeze.

You can also substitute other frozen fruit for the raspberries, so give it a try and tell us how you like it!

Be Well,

Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, CNHP, CHS

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Memorial Day…

Wishing you all a safe and healthy holiday!

Be Well,

Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, CNHP, CHS

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North African Spiced Chicken Thighs with Roasted Rainbow Carrots…

This dish has become a family favorite in Vicki’s home, and it can be prepared in just one pan! She loves using her cast iron skillet for this recipe; it can be used on top of the stove, then placed in the oven to finish cooking.

Her version of this recipe, based on a similar one in the Whole 30 Cookbook, uses bone-in chicken thighs, and organic rainbow carrots. Oh, my goodness – so delicious!!

North African Spiced Chicken Thighs with Roasted Carrots
Serves 2

Ingredients

  • 1 1/2 tsp ancho chile powder 
  • 2 tsp ground caraway
  • 2 tsp ground coriander
  • 1 1/2 tsp ground cumin
  • 1 tsp freshly ground black pepper
  • 1 1/2 tsp Himalayan pink salt
  • 1 Tbsp extra virgin olive oil
  • 2 large bone-in, skin-on chicken thighs
  • 1 pound organic rainbow carrots, cut into sticks
  • Grated zest and juice of one large blood orange
  • 1/4 cup of fresh cilantro leaves for garnish
  • 2 dinner plates

Instructions

  1. Preheat the oven to 400 degrees.
  2. Make a rub for the chicken by combining the first six ingredients together in a small bowl, and stir together. Rub this mixture evenly all over the chicken thighs.
  3. Heat the olive oil in a large ovenproof skillet over medium high heat. Swirl to coat the bottom of the skillet.
  4. Add the chicken thighs and cook until browned on both sides, 8 – 10 minutes.
  5. Remove the chicken and set aside on a plate. Add 2 Tbsp of the blood orange juice to the skillet, and deglaze the skillet – scraping up any of the browned bits that might be stuck in the bottom. Stir in the carrots, and cook for a couple of minutes.
  6. Move the carrots to one side of the skillet to make room for the chicken thighs, and return the chicken thighs to the skillet. Turn off the stove top.
  7. Transfer the skillet to the pre-heated oven and roast for about 30 minutes, until the chicken is cooked through and the carrots are tender.
  8. Drizzle the remaining blood orange juice over the chicken and carrots.
  9. To serve, place the one chicken thigh and 1/2 the carrots on each dinner plate. Sprinkle each serving with the blood orange zest and cilantro to finish the dish.
  10. Add a tossed field greens salad to make a complete meal, and enjoy!

Be Well,

Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, CNHP, CHS

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Springtime Chicken Salad…

Here’s a fabulous, simple chicken salad that you can put together in just a few minutes! It’s especially easy if you plan to make enough chicken with a different meal to have left-overs for this salad. This recipe can easily be doubled, and we think you’ll agree it’s refreshing and delicious.

Springtime Chicken Salad
Serves 2

Ingredients

  • 2 cups cooked, cooled and diced chicken breast (use left-overs from another chicken meal!)
  • 1/4 cup green apple, diced
  • 1/4 cup red grapes, quartered
  • 1/2 cup raw pecans, chopped
  • 1/3 cup homemade mayonnaise (plus a little more, if needed) – see recipe
  • Mixed Salad Greens (about 3 cups per person)
  • Himalayan pink salt and freshly ground black pepper, to taste
  • 2 serving plates

Instructions

  1. Put the first six ingredients into a bowl, and mix together well. Add a little more mayonnaise, if it seems too dry. Season to taste with the salt and pepper.
  2. Place fresh, mixed salad greens on each plate. Top each salad with half of the chicken mixture.
  3. Serve, and enjoy!

It’s really just that easy!

Be Well,

Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, CNHP, CHS

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Chicken Cutlets with Bitter Greens & Pears…

This quick, delicious recipe is a favorite in Vicki’s house! Inspired by a recipe from The Whole 30 cookbook, this is her take on Chicken Cutlets with Bitter Greens & Pears.

The salad is dressed with an apple cider vinaigrette that she makes in just a couple of minutes using an immersion blender, and the chicken cutlets cook in her cast iron skillet in no time.

From start to finish, this meal can be on your table in 30 minutes or less! What’s not to love about that?

Chicken Cutlets with Bitter Greens & Pears
Serves 2

Ingredients

  • 2 Tbsp extra virgin olive oil
  • 2 boneless, skinless chicken breast halves
  • (about 6 ounces each)
  • 1/2 tsp Himalayan pink salt
  • 1/2 tsp garlic powder
  • freshly ground black pepper

For the Salad

  • 1/2 small head of escarole, chopped into bite-size pieces
  • 1/2 small head of radicchio, chopped into bite-size pieces
  • 1/2 ripe, juicy pear, sliced into thin wedges
  • 2 Tbsp chopped walnuts, toasted

For the Dressing

  • 1/2 cup avocado oil
  • 1/2 cup Bragg Apple Cider Vinegar
  • 1 tsp raw honey
  • 1/2 tsp dijon mustard
  • 1/4 tsp garlic powder
  • 1/4 tsp Himalayan pink salt
  • freshly ground black pepper

Instructions:

  1. Prepare the dressing by placing the avocado oil, apple cider vinegar, honey, dijon mustard, garlic powder, salt, and pepper into a tall, wide base container. Blend on low speed using an immersion blender. You can always toss everything into a regular blender, too! Set aside.
  2. Wash, dry, and chop the escarole and radicchio and toss into a bowl.
  3. Toast the walnuts in a dry skillet over medium heat, stirring often, until they are just heated through and beginning to smell fragrant – about 4 – 5 minutes. Remove from heat and set aside.
  4. Place the chicken breasts between two sheets of wax paper, and use the flat side of a meat mallet to flatten to 1/4 inch thickness
  5. Heat the olive oil in a skillet over medium high heat; season the chicken breasts and cook in the olive oil until golden brown, about 3 – 4 minutes per side.
  6. While the chicken is cooking, slice the pear.
  7. Place each cooked chicken breast on a dinner plate. Divide the bitter greens between the two plates, and top them with half of the sliced pears and toasted walnuts. Drizzle the salad with the apple cider vinaigrette dressing. Serve, and enjoy!

Be Well,

Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, CNHP, CHS

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Deviled Eggs with Homemade Mayonnaise…

One of the easiest, most delicious appetizers or snacks we can enjoy when avoiding grains, sugar, and dairy, happens to be good old-fashioned deviled eggs!

Here’s a tasty recipe that includes how to make your own homemade mayonnaise…don’t be afraid to try it; it’s so delicious, you’ll love it!

Deviled Eggs with Homemade Mayonnaise

Ingredients

  • 4 large eggs, hard boiled, peeled and chilled
  • 2 Tbsp homemade mayonnaise (See recipe below)
  • 1/4 tsp dijon mustard
  • 1/4 tsp prepared horseradish (we like Gold’s)
  • 1 Tbsp black olives, chopped
  • 1/4 tsp Himalayan pink salt
  • Freshly ground black pepper to taste
  • Chopped fresh chives for garnish

Instructions

  1. Cut the prepared eggs in half length-wise.
  2. Scoop the yolks out into a bowl and mash with a fork.
  3. Add in the homemade mayonnaise, mustard, horseradish, olives, salt and pepper. Stir until thoroughly combined and smooth.
  4. Taste and adjust seasonings, or add a bit more mayonnaise if it seems dry.
  5. Scoop the egg yolk filling into the egg white halves. Garnish with the chopped chives and serve.

Homemade Mayonnaise

Ingredients

  • 1 Large egg
  • 1 tsp freshly squeezed lemon juice
  • 1/2 tsp dried mustard
  • 1/2 tsp kosher salt
  • 1 cup avocado oil

Instructions

  1. Place the egg, lemon juice, mustard, and salt in a 16 ounce wide-mouth jar.
  2. Add 1/2 cup of the oil, and blend with an immersion blender on low speed, just until the mayonnaise begins to thicken.
  3. Add the remaining oil 1 tablespoon at a time, streaming it in and blending until the mayonnaise reaches your desired consistency.
  4. Your homemade mayonnaise will keep for about 1 week in the refrigerator.

Experiment with your filling and garnishes…you don’t have to use olives at all, or you can try different kinds: kalamata and green olives will each give you a different flavor, although you may need to add only a pinch of salt to the filling when using more salty olives. You can omit the horseradish, and add an extra 1/4 tsp mustard. You can also garnish with fresh parsley, dill, or paprika. Have fun with it, and enjoy!

Be Well,

Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, CNHP, CHS

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