Monthly Archives: June 2016

Five Foundational Principles

Five Foundational Principles
I want more energy.
I wish I was stronger.
I need to lose some weight.
I want my family to eat healthier.
If you have EVER made these statements join us on Monday, July 18th at 6:00 p.m. for our next event focused solely on Food and Fitness! Dr. Cotey will be discussing the keys to each area as well as answering personal questions.
Bring your friends, family and co-workers so you can earn extra entries into our fabulous Summer Giveaway!
There will also be HEALTHY snacks and drinks! Perfect to bring friends and family!


Rich Chocolate Brownies!

Rich Chocolate Brownies!

Its summer! The best part about summer is that you have access to such a large variety of fresh fruits and vegetables! The worst part about summer is all the picnics and party’s, which result in unfortunately many repeated bad choices.

Join us on July 28th to combat those bad choices as we will be hosting an event to discuss Principle #2 and #3 of the 5 Foundational Principles to Health – Food and Fitness.  This event is open to all past and present patients as well as to the public.

With that being said why are we promoting  a dessert of the month?  Simple. I love dessert! I simply look for ways to make the dessert option a healthier option! This 4 ingredient Brownie recipe is excellent.  It is not only very easy and quick to make (great for all the moms looking for healthier options for their kids this summer) but also very tasty!

  1. 3 medium, overripe bananas (approximately 1 cup or so)
  2. 1/2 cup smooth peanut butter or almond butter (can sub for any nut/seed or soy nut butter)
  3. 2 T – 1/4 cup cocoa powder (more = richer taste)
  4. 1-2 scoops of protein powder (see above content for tested recommendations)*
  1. Preheat the oven the 350 degrees, grease a small cake pan or loaf pan and set aside.
  2. In a small microwave-safe bowl or stovetop, melt your nut butter.
  3. In a blender, food processor, or using your hands, combine the bananas, cocoa powder, protein powder and nut butter until smooth.
  4. Pour the mixture into the greased pan and bake for around 20 minutes or until cooked through. Remove from the oven and allow to cool completely before slicing into pieces.

For the original recipe, please click this link to go to TheBigMansWorld.Com!


I completely agree with the author  that the Brownies are 200% better once refrigerated overnight, however that has only occurred once in the past two years as typically the batch is gone within minutes of coming out of the oven.

My edits to this recipe:

  • I use Cacao Powder instead of Cocoa powder.
  • I have made them with Standard Process  Whey Pro Protein (link to SP website for the Whey Pro complete) as well as with our Chocolate Orgain Plant Based Protein (When we have used the Orgain protein the brownies are a bit sweeter only because the Orgain already has Stevia added into the protein mix)  [use this link to link the Chocolate Orgain Plant Based Protein to the site    ]


We commonly serve the brownies as a base to some homemade banana or peanut butter chocolate icecream. If you have never made healthy icecream – then here is 2 bonus links!


 If you enjoyed this recipe or are looking for an understanding of how food should play into your daily life, join us on July 28th! It’s going to be fun and we will be changing lives!

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Five Foundational Principles Event Series

Five Foundational Principles Event Series

Health is a very misinterpreted and emotional topic.  It can also be very overwhelming with all the “health experts” sharing their cure all advice.  There is an actual definition of Health and very few people know it, let alone understand it.  If you would like to experience health through out your lifetime, it would be a good idea to understand what health is and now how the body functions.  The 5 Foundational Principles will guide you and your family to your ultimate life, the life of your dreams, your goals not only today but for the next 20-30-40-years from now.  People want to be well, out of pain, they want to live longer and experience better quality of life. Why? Because they want to do the things they love to do; play with their grandchildren, go out with their spouse, take vacations and travel the world.  They want to be active with their kids. They see activity and being free and off medications as true freedom. They see that health is their greatest asset. It is the quality of your life and also the quality of your death. If you’re ready to take responsibility of your health, this series of classes is the place to start.

What are the aspects of your life that need to be focused on so you can live out the life of your dreams? Our current series serves to discuss these principles.  This month Dr. Amanda will be discussing your General Adaptive Potential (GAP). Do you know what your GAP is? Do you know how to improve your GAP? Do you know what decreases your GAP?

                                                        Join us on Monday June 20th at 6:00 p.m. to learn more


Southwest Quinoa Salad

Southwest Quinoa Salad
With summer on its way, this is an extremely versatile recipe! Our family enjoys this salad as a side to almost any protein or vegetable main dish, as the bed for grilled chicken, steak or portabella  and even serves as a tasty filling for any of our lettuce boat nights (our romaine lettuce version of a taco)!

Some personal edits we have made in the past are leaving out the corn, adding in some garbanzo beans or pinto beans, adding fresh diced tomatoes and adding diced avocados! In addition we will at times leave out the oil for the dressing and simply use fresh lime and lemon juice as the only dressing. The salad will not be as “wet” but without the oil can feel a bit lighter.




  • 1 cup quinoa cooked according to package directions (you can cook quinoa in either water or chicken stock to add a little more flavor)
  • 14 ounce can black beans, drained and rinsed
  • 14 ounce can corn, drained
  • 1/2 of a large red bell pepper
  • 4 green onions, diced
  • 1/4 cup chopped cilantro
  • Juice from 2 limes
  • 1/3 cup olive oil
  • 1 teaspoon ground cumin
  • 1/2 teaspoon black pepper
  • 1 teaspoon salt


  1. Cook 1 cup quinoa according to package directions. I like to cook my quinoa in either vegetable stock or chicken stock to add a little flavor. I also like to rinse it before I cook it. To do this, just place the quinoa in a fine mesh strainer and rinse it under water for a few minutes.
  2. When the quinoa is done cooking, fluff it with a fork, transfer it to a large bowl, and allow it to cool completely (about 15 minutes).
  3. In a small bowl whisk together lime juice, olive oil, ground cumin, black pepper and salt.
  4. When the quinoa has cooled, add in black beans, corn, red bell pepper, chopped green onions, and cilantro.
  5. Stir in dressing and toss to coat.
  6. Cover and refrigerate for at least an hour before serving. Leftovers the next day are even better!
  7. Enjoy!

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