Recipes & Articles

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How to UNWIND & DE-STRESS with Beach Waves Meditation

OUR FAVORITE WAY TO UNWIND OR DE-STRESS Do you like being by the sea? We do and find it very relaxing to watch the waves coming into the shore and out again. Here is a simple beach mini meditation and we found it so useful to relax, unwind and either de-stress or prepare us for …

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What’s The Difference Between Physical Hunger & Emotional Hunger

WHAT’S THE DIFFERENCE BETWEEN PHYSICAL HUNGER & EMOTIONAL HUNGER? Who hasn’t ever found themselves standing in front of the pantry or fridge searching for that ‘perfect’ something to eat, even though they weren’t hungry?  Or crunched their way through a whole bag of chips because you are really angry, or just bored ?  If you …

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YOUR SCALE MAY BE MISLEADING YOU! At IHC we typically recommend you weigh yourself regularly to track your weight loss.  For some people, weight isn’t just a number on a scale.  That ‘number’ can sometimes change how you feel about yourself.   Anyone that has gone on a weight loss journey has done this. You hop …


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MOOD & FOOD Weight Loss Cycle

MOOD & FOOD How To Get Control of Emotional Eating Find out how emotional eating can sabotage your weight-loss efforts, and get tips to get control of your eating habits. It doesn’t just happen to a few of us; the strongest food cravings hit when you’re at your weakest point emotionally. Many of our patients …

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THE POWER of Engaging

HELP US HELP YOU BY ENGAGING At IHC we tend to hear this comment quite frequently “I had a bad week, but I still lost a pound.  How’s that possible.” Then the same person will go on & mention several times where they made slightly better choices, or choices that were less bad (not been …

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HOW DOES SLEEP IMPACT OUR WEIGHT ? When we think of healthy behaviors eating a nutrient dense foods and exercising are quickly brought to mind , but sleep is one of the pillars we tend to forget of as a healthy lifestyle choice. Why is sleep so important? Sleep sets the stage for our days. …



Eating With Your Dominant Hand

Eating with the Non-Dominant Hand Switching up which hand you use to eat can make you more conscious of your eating habits. Try eating at least part of each meal with your non-dominant hand. Work at doing this with all drinks and more meals each day.   If you’re up for a real challenge, try using …

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Easy Ratatouille

Ingredients: 1 large eggplant, skin on (1 lb.) 2 medium yellow squashes (12 oz) 2 medium zucchini (12 oz) 1 tablespoon Himalayan sea salt for salting the vegetables 1/4 cup extra virgin olive oil 1 large onion, diced (8 oz) 1 large red bell pepper, diced 1 tablespoon minced garlic 1 (15 oz) can diced …

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Stuffed Portobello Mushrooms

Ingredients: 4 Portobello mushroom caps, stems removed, wiped clean 1 teaspoon extra virgin olive oil 1 teaspoon coconut oil 1 teaspoon Himalayan sea salt, divided 1/4 teaspoon black pepper, divided 10 oz. frozen chopped spinach 1 small onion, finely chopped (6oz) 1 tablespoon minced garlic Instructions: Preheat broiler, setting temperature to high. Set oven rack …

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Baked Meatballs

Ingredients: 1 lb. 85% lean ground beef 1 teaspoon coarse Himalayan sea salt 1/4 teaspoon black pepper 1 teaspoon onion powder 1 teaspoon garlic powder Instructions: Preheat oven to 400 degrees F. Line a large baking sheet with parchment paper. In a medium bowl, use your hands to mix together the meatball ingredients. Form the …

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