Optimal Body LLC

5 Minute Tomato and Onion Salad

1 lb tomatoes, sliced into chunks
1/2 red onion, sliced into thin strips
2 tbsp fresh basil, chopped, (can use any fresh herbs and add more or less to taste)

For the dressing:
2 tbsp olive oil
1 tsp fresh lemon juice, (can sub apple cider vinegar)
2 garlic cloves, minced
1/4 tsp Himalayan sea salt
1/8 tsp pepper, (a pinch)

1. Slice the tomatoes, onions and herbs and add them to a bowl.

2. In a separate small bowl, add the dressing ingredients and mix well.

3. Pour the dressing over the tomatoes and onions and toss to mix. Serve immediately.

*Reference your nutrition guide for serving sizes*

As well as helping to fight age-related memory loss, meditation has also been found to partially improve the memory of dementia patients. Meditation can aid with controlling stress and help to improve those coping with looking after family members suffering from dementia.

"We all have different parts of ourselves that come in at different times of our day or week. Embracing each of these parts and growing inextricably in each of these will allow you to become anything your desire. In order to foster a new skill set, you must welcome the part of you that can and will know what to do with that skill set. By matching what you have with what you want to become, you can soar to new heights in new realms of your current life bridging you into a place where infinite possibilities exist."

Sunday Reset:

“If your compassion does not include yourself, it is incomplete.”

How can you show yourself some more grace and compassion this week?

Oven Baked Pizza Meatballs

1 lb ground beef
1 lb ground turkey or bison
2 tbsp Italian seasoning
1 tsp Himalayan sea salt
1 can olives, sliced or diced
1/2 cup marinara sauce, no sugar added (plus more for dipping if desired)

1. Preheat oven to 400° Fahrenheit, and line two baking sheets with parchment paper.

2. Prep olives if not pre-sliced. In a large mixing bowl, add all of the ingredients and use your hands to combine everything.

3. Form mixture into oversized golf balls and place on lined baking sheets.

4. Transfer to oven and bake for about 25-30 minutes, until fully cooked through. Remove and serve as desired.

*Reference your nutrition guide for serving sizes*

Baked Italian Seasonings

2 cloves garlic, minced
1 lb ground beef
1 lb ground turkey (or 2lbs ground beef)
1/4 cup almond flour
3 tbsp Italian seasoning
1 tsp Himalayan sea salt
1 tsp ground pepper
1 jar marinara sauce, (25 oz jar), no sugar added
Fresh parsley, chopped, (or basil)

Serving ideas:
Zucchini noodles, (or other veggie noodles like butternut squash)

1. Preheat oven to 350° Fahrenheit, and line a large sheet pan (or two medium sized sheet pans) with parchment paper.

2. In a large mixing bowl, combine all of the meatball ingredients with your hands. Form into golf ball sized balls, and place on lined baking sheet.

3. Transfer to oven and bake for about 25-30 minutes, or until fully cooked. You can turn up the oven to broil for the last few minutes if you want to brown the tops.

4. When the meatballs have about 5 minutes left, heat up marinara sauce in a large skillet on the stove and chop parsley.

5. When the meatballs are done, carefully transfer to the skillet with marinara and toss in the sauce. Sprinkle with fresh parsley and serve – great options would be over zoodles or other veggie noodles. Enjoy!

*Reference your nutrition guide for serving sizes*

Quick and Easy Lettuce Wraps

3 cloves garlic, minced
6 green onions, diced, (the white and green parts are used in separate steps)
1 tsp ginger, grated
2 lbs ground turkey or chicken
2 bunches broad leaf greens, (bibb, romaine, chard, etc.)
Himalayan sea salt and pepper, to taste

1. Cut up garlic and onions and grate ginger. Prepare lettuce leaves.

2. Heat a large skillet over medium heat and add in turkey/chicken, garlic, ginger and the white portion of the green onion. Mix everything together and break the meat into small bits.

3. Cook, stirring occasionally, until the meat is browned and crispy, about 8-10 minutes.

4. Once the turkey/chicken is browned, add in the green part of the onions. Stir to mix and cook for another 2 minutes. Taste and season with salt and pepper as desired.

5. To serve, spoon turkey/chicken mixture into lettuce leaves and enjoy.

*Reference your nutrition guide for serving sizes*

8 Stretches to Do at Night Before Sleep

8 Stretches to Do at Night Before Sleep Stretching before bed can help you not only fall asleep faster, but also stay asleep. Learn how to do eight stretches that may help to improve the quality of your sleep.

5-Minute Garlicky Cilantro Lime Aioli

1-1/4 cup avocado oil
2 eggs
1 tbsp fresh cilantro, finely chopped, (chop, then measure)
1 tsp Himalayan sea salt
1/2 tsp onion powder
1 tsp minced garlic or sub 1/4 tsp garlic powder
1 lime, juice of (about 2 tbsp)

1. Place all of the sauce ingredients in a pint jar or 2 cup measuring cup. You want a container just wide enough for your immersion blender and this recipe was created specifically to fit a wide mouth pint jar.

2. Place the immersion blender at the bottom of the container. Start blending while holding the blender at the bottom. Don’t move the blender from the bottom until the sauce begins to emulsify and thicken. Once it starts to thicken, slowly move the immersion blender to the top until all of the oil is completely mixed in. It should result in a thick, mayo-like sauce.

3. Refrigerate immediately and use within one week.

*Reference your nutrition guide for serving sizes*