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Kickin’ Chili



Kickin' Chili
Now that it's officially football time in Tennessee it's time for some healthy hosting and tailgating foods! Chili is my favorite go-to when hosting a football get together but the beans can make it too high in carbohydrate. This is a simple, healthy recipe perfect for fall! Feel free to add or take away ingredients to taste and spice as desired.
Recipe type: Crockpot
  • 2½ lbs. Lean Ground Beef
  • 1 Medium Red Onion – Chopped – Divided
  • 4 Tbs. Minced Garlic
  • 3 Large Ribs of Celery – Diced
  • ¼ Cup Jalapeno Slices
  • 1 – 6 oz. Can Tomato Paste
  • 1 – 14.5 oz. Can Tomatoes and green chilies
  • 1 – 14.5 oz. Can Stewed Tomatoes with Mexican Seasoning
  • 2 Tbs. Worcestershire Sauce
  • 4 Tbs. Chili Powder
  • 2½ Tbs. Cumin – Mounded
  • 2 tsp. Salt
  • ½ tsp. Cayenne
  • 1 tsp. Garlic Powder
  • 1 tsp. Onion Powder
  • 1 tsp. Oregano
  • 1 tsp. Black Pepper
  • 1 Bay Leaf
  1. Heat slow cooker on low setting.
  2. In a large skillet over medium-high heat, add ground beef, half of the onions, 2 Tbs. minced garlic, and salt and pepper. Once the beef is browned, drain excess grease from pan.
  3. Transfer ground beef mixture to slow cooker. Add remaining onions, garlic, celery, jalapenos, tomato paste, tomatoes and chilies (with liquid), stewed tomatoes (with liquid), Worcestershire sauce, chili powder, cumin, salt, cayenne, garlic powder, onion powder, oregano, black pepper, and bay leaf.
  4. Stir until all ingredients are well combined. Cook on low 6-8 hours.


Low Carb Pizza Bites!

Low Carb Pizza Bites!
Yall, this recipe is sooo easy and soooo good! Football Saturdays lend themselves to some awesome appetizers and many of them require just 1 or 2 minor switches & they become a GREAT option for those who are trying to make lifestyle changes while also still enjoying the flavors of some of their favorite things. Here's all you need:
Recipe type: Tailgate Appetizer
  • Muffin tin
  • Olive oil cooking spray
  • 1 package pepperonis
  • Mozarella cheese
  • Sugar free pizza sauce
  • Any other "toppings" of your choice-- green peppers, onions, sausage, etc.
  1. All you have to do is set the oven to 400.
  2. Spray the Muffin Tin.
  3. Place 1-2 pepperoni's in each muffin tin (lining the bottom & sides to form a "cup" for filling)
  4. Place 1-2 Tbsp of sauce
  5. Top with cheese & favorite pizza toppings.
  6. Bake for roughly 10 mins.

Enjoy! And Go Big Orange!



Original Research: Low-carb versus Low-fat diets

Another bit of original research has recently been published in the Annals of Internal Medicine comparing a low carbohydrate diet and a low fat diet.  It evaluated the effects on weight loss and other cardiovascular markers in patients who are at risk for cardiovascular disease but had no known disease yet.

Nutritional studies are often very difficult to do because when you intervene in someone’s diet it is impossible to only change one thing.  A lower carbohydrate diet by necessity is going to be higher in either fat or protein (or both) than before.

Here’s a summary the editors published about the article.  I’ve italicized some key aspects to the study.

What is the problem and what is known about it so far?

Obesity is a common problem that increases the risk for cardiovascular disease. Diets may emphasize reducing one’s intake of fat or carbohydrate. It is unclear whether one approach is better than the other, and they have not been compared in studies that included a substantial number of black people.

Why did the researchers do this particular study?


To compare weight loss from low-carbohydrate and low-fat diets.

How was the study done?


The researchers enrolled obese people who did not report a history of cardiovascular disease and randomly assigned them to a low-fat or low-carbohydrate diet. During the 1-year study, participants also attended individual and group dietary counseling sessions. Data on participants’ weight, waist size, blood test results, and physical activity were collected at regular intervals during the study. About half of the participants were black.

What did the researchers find?


At 3, 6, and 12 months, participants on the low-carbohydrate diet had lost more weight than those on the low-fat diet. At 12 months, those in the low-carbohydrate group had lost an average of 7.7 pounds more than those in the low-fat group. Although participants in the low-fat group had a greater reduction in their waist size at 3 and 6 months, there was no difference at 12 months. Overall, blood levels of certain fats that are predictors of risk for cardiovascular disease also decreased more in the low-carbohydrate group. Physical activity was similar in the groups throughout the study, suggesting that the greater weight loss among participants in the low-carbohydrate group was not because they exercised more. When the researchers evaluated the black and white participants separately, the results were similar.

What were the limitations of the study?


The study lasted 12 months, and whether the participants will maintain the weight loss is not known (people often lose weight initially on a diet but gain it back later). In addition, because the study lasted only 12 months, it is not known whether the reductions in blood markers of risk for cardiovascular disease will be accompanied by reductions in the development of coronary artery disease, heart attacks, strokes, and other cardiovascular problems. Finally, this study involved regular meetings with dietary counselors, and whether results would be similar for people on a similar diet without such counseling is uncertain.

What are the implications of the study?


A low-carbohydrate diet may be an option for people seeking to lose weight or reduce risk factors for cardiovascular disease.


The low carbohydrate diet produced a more pronounced weight loss over 12 months which couldn’t be attributed to a difference in exercise levels.  Also one of the successes of this study was the use of dietary counselors to help the participants follow the dietary recommendations of their group.  We have found that to be a key element to success too.  For the last five years we have developed a thriving program of nutritional counseling with nurse practitioners and physician’s assistants that has resulted in several thousands of pounds of documented weight loss, a normalization of most of our participants’ biochemical cardiovascular risk markers, a reduction in medication burden, and a reversal of the disease state in many.

We encourage all our patients who desire to lower their risk for heart disease or improve their weight to a healthy level come meet with our nutritional counselors.  Their visits are billable to all insurance programs and typically patients only have  copay as their out of pocket expense.

I encourage you to call the office at 539-0270 to set up an appointment today.


Chocolate coconut bark

If you struggle with a sweet tooth like myself! :) then THIS is your answer!! Its’s super easy, only THREE ingredients, and can be made in MINUTES!! Sounds like a perfect recipe for this busy momma!


4 tbsp of coconut oil (organic)

2 tbsp of splenda (or your choice of artificial sweetener; may need to make adjustment for measurement if using stevia or truvia; depending on desired sweetness-should require less with these other options)

2 tbsp of cocoa powder

optional: peanut butter (1-2 tbsp) or almonds (or choice of nut)- amount to your liking


melt coconut in the microwave for just a few seconds until soft

mix in coconut oil with cocoa powder and splenda

Mix all three ingredients and pour into a flat, medium-sized container (I just use a ziploc plastic container….the bigger the surface the thinner your chocolate, the smaller the surface the thicker your chocolate) then FREEZE!

you will have a big chunk of chocolately goodness with lots of healthy fat that is great for your brain health and immune system, yet VERY low in carbs!

I LOVE adding natural peanut butter to mine (I suggest 1-2 tbsp) remember peanut butter has lots of healthy fat in it which will trigger the hormone leptin to let you know you are full…..therefore, be sure to listen to that hormone! Don’t eat it all at once! A little goes a long way! That’s the key to this healthy dessert option, the coconut oil (and additional PB or nuts if added) will bring great satisfaction and make you feel full fast, the cocoa and small amount of artificial sweetener will give you that small bite of sweet that you desire to kick the craving! We never want to overdo the use of artificial sweeteners knowing they have the potential to further trigger your sweet tooth craving if we overindulge. However, it is a better option in moderation than white sugar and things like high fructose corn syrup which is in so many of our processed desserts! I like to use fruit, such as berries as my main “sweet treat” and then add whipping cream and break off a piece of coconut bark to sprinkle over the top of my berries! Mmmm, Mmmmm, Mmmmm good!!! It’s also great by itself to swing by, break off a piece of indulge in a little piece of heaven!!! Enjoy!