Juicy Baked Chicken Breast


  • Boneless, Skinless Chicken Breast – Free Range
  • 1 Tbsp Olive Oil, Extra-Virgin and Cold-Pressed
  • Spiced and Sauced to Taste (suggestions below)



  1. Preheat your oven to 375 degrees F / 190 degrees C.
  2. Coat a baking dish with a small amount of olive oil.
  3. Prep chicken breasts; pounding any larger breasts to match in size to the rest.
  4. Place chicken breasts in your baking dish.
  5. Add seasoning now.  At minimum, add salt and pepper to taste.  But play with your food at this stage, trying the Flavor Profiles offered with Sugar + Stress = Sick’s 30 Day Detox is a great way to take some of the thinking out of it.  Other suggestions below.
  6. Cover dish with foil and cook for 20 minutes.
  7. Remove foil.  Add preferred sauces at this stage.  Try Best Enchilada Sauce or Lemon Oregano Sauce
  8. Cook for an additional 5 – 10 minutes.
  9. Remove from the oven and rest for 2 – 3 minutes before serving.


Seasoning ideas:

  • Salt and Cinnamon
  • Salt, Pepper and Lemon
  • Salt, Pepper, Rosemary
  • Salt, Pepper, Cumin, Ancho Chili, Cayenne
  • Salt, Oregano, Basil
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Roasted Lemon-Red Pepper Broccoli



  • 1 head broccoli florets
  • ½ tsp red pepper flakes
  • 1 Tbsp Extra-Virgin, Cold-Pressed olive oil
  • salt and pepper to taste
  • Zest 1/4 lemon
  • lemon juice from lemon



  1. Preheat oven to 425 degrees.
  2. Break up broccoli into preferred size pieces and place in a mixing bowl.
  3. Thoroughly mix remaining ingredients, and add to the broccoli.
  4. Mix all in the bowl until broccoli is well coated.
  5. Spread broccoli evenly across a baking sheet.
  6. Place in oven on the center rack and bake for about 20 – 25 minutes, until broccoli is fork tender.




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Grilled Lobster Tail



  • 4 – 6 oz lobster tail
  • 1 Tbsp Extra-Virgin, Cold-Pressed Olive Oil, or Coconut Oil
  • Lemon Oregano Sauce



  1. Lightly coat a grill pan over high heat.
  2. Turn heat down to medium, and place lobster tail cut side down onto the pan.  Cook for 5 minutes.
  3. Flip the tail so that lobster meat is face up.
  4. Spoon olive oil over the lobster and cook for about 4 more minutes.
  5. Lemon sauce can be prepped ahead of time, or as your tail is cooking face up.

Serve with sauteed spinach with lemon sauce over both.

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Orange Roughy


up to 6 oz of Orange Roughy

Ginger Dressing

1/2 lime

1/8 cup chopped parsley

1 Tbsp Extra-virgin Cold-pressed Olive Oil



  1. Heat a fry pan over medium heat with olive oil.
  2. Add the orange roughy.
  3. squeeze 1/2 of the lime on the fish, then 1/2 of the ginger dressing.  Cook for 3 minutes.
  4. Turn the fish.  Add the rest of the lime and ginger dressing.  Cook for an additional 3 to 4 minutes.
  5. Remove from pan and sprinkle with parsley.

Serve with Green Beans

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Deconstructed Bison Burger


Bison – 2 to 6 oz

1/4 cup cilantro, hold about 1 Tbsp aside to trim the burger when done.

1/2 tsp ancho chili powder

1/2 tsp cumin

salt and pepper to taste

1 Tbsp Extra-Virgin, cold-pressed olive oil



  1. Heat a grill pan with a little additional olive or coconut oil over hot heat until searing hot.
  2. Mix all ingredients in a small mixing bowl, forming the bison into a “hamburger” patty.
  3. Lower the temp of the heat under the pan to medium, and put the patty in your grill pan for about 4 minutes.  Season with a little salt and pepper.
  4. Flip. Sear the second side adding a drop or two of olive oil and a little more salt and pepper.
  5. Remove and rest for about 2 minutes.

Serve over Red Cabbage slaw.

concept of healthy eating with red cabbage and parsley in bowl pouring with lemon juice, close up
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3 Meals that Fight Diabetes and Heart Disease

Simple Life. Simple Plan. Great Health.

Can these 3 meals help lower blood sugar and cholesterol?

You bet they can.  It helps that they’re delicious and hunger busting. But eating clean meals, like these 3S Paleo versions, can literally save your life as part of a simple healthy body-mind lifestyle as presented in my book,  Sugar + Stress = Sick. Eating organic, simple and clean, monitoring early health indicators, getting a minimum of 20 minutes of heart pumping exercise (including walking), and reducing stress, are the foundation for living the longest life YOU can.
First, here’s the menu:

~ Bowl of Strawberries to Your Taste


~ Crunchy Tuna Salad

~ Filet Mignon with Asparagus and Lemon Oregano Sauce
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Filet Mignon



6 oz Filet Mignon, grass fed and pastured

1 Tbsp Extra-Virgin, Cold-Pressed Olive Oil

Salt and Pepper to Taste



  1. Heat a grill pan over medium heat
  2. Coat pan with 1/3 of the olive oil
  3. Once the pan is hot, add the filet to the pan.
  4. Pour another 1/3 of the oil over the filet.  Season with salt and pepper.
  5. Cook on one side for about 6 – 8 minutes for medium rare. Don’t move it while cooking so that the meat will sear and cook evenly.
  6. Flip the filet, and repeat #4 and #5.
  7. Remove from pan and let rest for about 4 – 5 minutes before eating.

Serve as is with Grilled Asparagus and Lemon Oregano Sauce

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Grilled Salmon Breast with Lemon Sauce



Wild Caught Salmon – up to 6 oz per filet for Detox

1/4 cup fresh Lemon juice

1 /2 cup extra-virgin, cold-pressed olive oil

1 – 2 tsps fresh oregano

Salt and Pepper to taste



  1. Oil a grill pan or grill, and place your salmon filets in over medium heat.  Cook for up to 3 – 4 minutes per side for 1 inch of thickness.
  2. Whisk together lemon, oregano, salt and pepper to a mixing bowl.
  3. Drizzle and stir olive oil into lemon mixture until fully absorbed.
  4. You can glaze the fish while cooking with the sauce, or pour over just before serving.


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Healthy Pad Thai Noodles

2 zucchinis, sliced into strips with a vegetable peeler
2 large handfuls of bean sprouts, approx 2 cups
3/4 cup chopped nuts (use almonds, peanuts or cashews)
1 red or yellow bell pepper, sliced into strips
4 green onions, diced
1/2 cup fresh chopped cilantro

1 1/2 cups creamy peanut butter
1/2 cup coconut milk
3 tbsp. water
3 tbsp. fresh lime juice
3 tbsp. wheat-free tamari
1 tbsp. fish sauce
1 tbsp. hot sauce
1 tbsp. fresh ginger root
3 cloves garlic

Toss all ingredients together in a bowl.
Sauce: Place all the ingredients in the blender. Blend until creamy. Pour the sauce
over the vegetable mix. Enjoy!

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