Wellness Blog

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Thin Space WellnessWellness Blog

Easy Baked Salmon

This easy salmon recipe is flakey and cooked perfectly to medium temperature every time! I have searched for an easy salmon recipe for years, and finally discovered the best method for producing a moist and delicious dish. This easy salmon recipe can be made ahead of time and popped in the oven for a quick and easy meal and can easily be enjoyed by the whole family. Serve over a salad or any other side your family enjoys. If you follow the simple and easy tips for perfect salmon below, you will never be let down with unevenly cooked salmon again.

Salmon is one of the most healthy and nutrient dense proteins available….rich in Omega-3 fatty acids, heart healthy, promotes brain function, and serves as a powerful antioxidant. My sweet husband typically eats just about anything I cook for him because he knows it is healthy and nourishing to his body. But, salmon is definitely not one of his favorites. Historically, the salmon recipes I have used produced either super dry or way undercooked salmon….or as he would say, “a little on the fishy side.” I am SHOCKED by how much he has complimented this easy salmon recipe. I have found it very challenging to cook salmon that my family truly enjoyed until I tried this method…consistent results every time!

My husband and I both follow the “low-carb” lifestyle. Our three children enjoy a lot of the foods that I prepare, but eat a more diverse diet. This easy salmon recipe can be made into a delicious meal for myself and my husband, and still be served to our children with some of their favorite sides. Win win when I can make healthy meals that we can all enjoy!

TIPS FOR EASY SALMON RECIPE

  • Choose a cut of salmon that still has the skin. The skin keeps the salmon moist and can be peeled off easily before serving.
  • Prepare the salmon and store in the refrigerator one day before you plan to prepare for your meal. This is part of what makes this easy salmon recipe so easy!
  • Place the salmon in the cold oven straight from the refrigerator and start the timer. This allows the salmon to gradually come to heat in the over preventing drying of the fish.
  • Wait to cut the salmon into individual pieces until after the resting phase to retain moisture.
  • Double the amount of salmon that you need for leftovers….it’s delicious cold from the fridge on a salad the next day or used in your favorite egg recipe for breakfast.
  • Do not open the oven while it is baking, as this will release the moisture from the oven.

Easy Baked Salmon

This easy salmon recipe is flakey and cooked perfectly to medium temperature every time! I have searched for an easy salmon recipe for years, and finally discovered the best method for producing a moist and delicious dish. This easy salmon recipe can be made ahead of time and popped in the oven for a quick and easy meal and can easily be enjoyed by the whole family. If you follow the simple and easy tips for perfect salmon below, you will never be let down with unevenly cooked salmon again.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Course Main Course
Servings 4

Ingredients
  

  • 1-2 pounds Salmon
  • 2 tbsp olive oil
  • zest of one lemon
  • cracked pepper to taste
  • pink Himalayan sea salt to taste

Instructions
 

  • DO NOT preheat the oven
  • Line a glass baking dish with foil and add olive oil
  • Place salmon skin-side down
  • Add salt, pepper, and lemon zest
  • Add the salmon to COLD oven and start over to 400 degrees
  • Bake for 25 minutes
  • When salmon is complete, remove from oven and let rest for 5 minutes before serving
Keyword breakfast, lunch, salmon, seafood, supper
Tried this recipe?Let us know how it was!

Self Care

Self-care can look many different ways for each individual person. Self-care means taking care of yourself so that you can be healthy, you can be well, you can do your job, you can help and care for others, and you can do all the things you need to and want to accomplish in a day. Self-care IS NOT a selfish act!  Self-care enhances our ability to live fully, vibrantly, and effectively.

Let's just marinate on that for a moment.......

Wellness, by definition, is the act of practicing healthy habits on a daily basis to attain better physical and mental health outcomes, so that instead of just surviving, you're thriving.  Focusing on your wellness is an ultimate act of self-care.

Stephen and I started our wellness company with that at the core of our mission.  We partner with our patients to determine wellness goals and create a customized plan of action in which we are integral partners. We believe that true wellness encompasses all aspects of your being - physical, mental, emotional, and spiritual, and we work together to strengthen all of these pillars.

One of the most effective forms of self care includes recruiting the help of professionals to walk by your side on your wellness journey.  Whether you want to recommit to your wellness, lose weight, feel refreshed and reenergized, look youthful and vibrant, or simply feel supported on your journey, we want to be your go-to resource for education, support, and community.

Your longevity and wellness is our inspiration for the list of services that we offer. We would love to talk with you to see how we help on your wellness journey.

Medically managed weight loss and nutritional coaching 

Weight Loss Programs

12 week customized programs that focus on nutrition, fitness, and getting to the root cause of your weight gain.  You will receive weekly meal and exercise plans, recipes, weekly check points, and unlimited access to your weight loss coach and team. Available both virtually and in-person

Weight Loss Medication

Adjunct medical treatment with Semaglutide and Tirzepatide injections (weekly injections, both virtual or in-person)

LipoB12 Injections

LipoB12 Injections area a powerful solution to improve weight loss results, boost energy, burn fat, and improve overall wellness.

Botox/Dysport

Anti-wrinkle treatment not only rejuvenates already existing wrinkles, but helps prevent the creation of deep lines as you age.  You will look refreshed, rested, and rejuvenated

Dermal Fillers

Dermal Fillers promote restructuring of facial feature through volumizing areas that have either diminished with the aging process.  We use dermal fillers to restore your natural beauty and facial balance.

SkinVive

Skinvive is a micro droplet injection, not a filler. It hydrates your skin from the inside out, smoothing the skin surface and giving your face a youthful glow.

Sculptra

Not a filler……… Sculptra is a biostimulatory aesthetic injectable that helps stimulate your own natural collagen production to smooth facial wrinkles and improve skin tightness, revealing a refreshed-looking you.

IV Hydration

IV Therapy will rehydrate, energize, and replenish your body. IV therapy strengthens your immune system and supports whole body wellness. We offer customized IV drips based on your needs and goals. From symptom management of a hangover, to maintaining a balance of electrolytes to maintain optimal health and beauty.

💧Get Up & Go- Energy Boost
💧B-lean – Weight Loss
💧Immunity – Prevent illness and feel better faster
💧 Inner Beauty – Fortify hair, skin, and nails
💧 Reboot – Hangover relief
💧 Recovery & Performance – Reduce recovery time
💧 Alleviate – Headache & PMS relief
💧 Quench – Hydration 

Refresh Retreats

In the high country of Estes Park, Colorado, we host 4 day, 3 night wellness retreats, with the option of staying longer.  All of your healthy meals will be cooked for you (optional cooking demos) so that you can focus on refreshing and restoring your energy and inner peace.  Our goal is to give you the space and optional activities that will replenish your reserves so that you can ease back into your daily life recharged. Included in the retreat are daily personal consultations with local wellness coaches.

The retreat is located on 3.5 acres with gorgeous mountain views of Long’s Peak, and minutes from downtown Estes, and the Rock Mountain National Park.  The property features an 8-person hot tub, steam room, in-home yoga and fitness studio with weights and a Peloton treadmill, and lots of fireplaces and reading nooks for naps and relaxation. Optional retreat activities include guided hikes in the RMNP, stargazing, wildlife viewing, yoga and meditation classes, bonfires, hammocking, and wellness education sessions.  Also available upon request, in-home massage, fly fishing lessons, nature photography lessons, and more…

Hormone Replacement Therapy

As we age, untreated hormonal changes can lead to anxiety, irritability, depression, decreased energy and libido, difficulty concentrating, weight gain, headaches, insomnia, and lack of muscle. At Thin Space Wellness, we develop personalized wellness programs for both men and women to restore your body to optimal health with bioidentical hormone replacement therapy (BHRT), supplements and nutrition.

Self Care

Self-care can look many different ways for each individual person. Self-care means taking care of yourself so that you can be healthy, you can be well, you can do your job, you can help and care for others, and you can do all the things you need to and want to accomplish in a day. Self-care IS NOT a selfish act!  Self-care enhances our ability to live fully, vibrantly, and effectively.

Let's just marinate on that for a moment.......

Wellness, by definition, is the act of practicing healthy habits on a daily basis to attain better physical and mental health outcomes, so that instead of just surviving, you're thriving.  Focusing on your wellness is an ultimate act of self-care.

Stephen and I started our wellness company with that at the core of our mission.  We partner with our patients to determine wellness goals and create a customized plan of action in which we are integral partners. We believe that true wellness encompasses all aspects of your being - physical, mental, emotional, and spiritual, and we work together to strengthen all of these pillars.

One of the most effective forms of self care includes recruiting the help of professionals to walk by your side on your wellness journey.  Whether you want to recommit to your wellness, lose weight, feel refreshed and reenergized, look youthful and vibrant, or simply feel supported on your journey, we want to be your go-to resource for education, support, and community.

Your longevity and wellness is our inspiration for the list of services that we offer. We would love to talk with you to see how we help on your wellness journey.

Medically managed weight loss and nutritional coaching 

Weight Loss Programs

12 week customized programs that focus on nutrition, fitness, and getting to the root cause of your weight gain.  You will receive weekly meal and exercise plans, recipes, weekly check points, and unlimited access to your weight loss coach and team. Available both virtually and in-person

Weight Loss Medication

Adjunct medical treatment with Semaglutide and Tirzepatide injections (weekly injections, both virtual or in-person)

LipoB12 Injections

LipoB12 Injections area a powerful solution to improve weight loss results, boost energy, burn fat, and improve overall wellness.

Aesthetic Services

Botox/Dysport

Anti-wrinkle treatment not only rejuvenates already existing wrinkles, but helps prevent the creation of deep lines as you age.  You will look refreshed, rested, and rejuvenated

Dermal Fillers

Dermal Fillers promote restructuring of facial feature through volumizing areas that have either diminished with the aging process.  We use dermal fillers to restore your natural beauty and facial balance.

SkinVive

Skinvive is a micro droplet injection, not a filler. It hydrates your skin from the inside out, smoothing the skin surface and giving your face a youthful glow.

Sculptra

Not a filler……… Sculptra is a biostimulatory aesthetic injectable that helps stimulate your own natural collagen production to smooth facial wrinkles and improve skin tightness, revealing a refreshed-looking you.

Wellness Services

IV Hydration

IV Therapy will rehydrate, energize, and replenish your body. IV therapy strengthens your immune system and supports whole body wellness. We offer customized IV drips based on your needs and goals. From symptom management of a hangover, to maintaining a balance of electrolytes to maintain optimal health and beauty.

💧Get Up & Go- Energy Boost
💧B-lean – Weight Loss
💧Immunity – Prevent illness and feel better faster
💧 Inner Beauty – Fortify hair, skin, and nails
💧 Reboot – Hangover relief
💧 Recovery & Performance – Reduce recovery time
💧 Alleviate – Headache & PMS relief
💧 Quench – Hydration 

Refresh Retreats

In the high country of Estes Park, Colorado, we host 4 day, 3 night wellness retreats, with the option of staying longer.  All of your healthy meals will be cooked for you (optional cooking demos) so that you can focus on refreshing and restoring your energy and inner peace.  Our goal is to give you the space and optional activities that will replenish your reserves so that you can ease back into your daily life recharged. Included in the retreat are daily personal consultations with local wellness coaches.

The retreat is located on 3.5 acres with gorgeous mountain views of Long’s Peak, and minutes from downtown Estes, and the Rock Mountain National Park.  The property features an 8-person hot tub, steam room, in-home yoga and fitness studio with weights and a Peloton treadmill, and lots of fireplaces and reading nooks for naps and relaxation. Optional retreat activities include guided hikes in the RMNP, stargazing, wildlife viewing, yoga and meditation classes, bonfires, hammocking, and wellness education sessions.  Also available upon request, in-home massage, fly fishing lessons, nature photography lessons, and more…

Hormone Replacement Therapy

As we age, untreated hormonal changes can lead to anxiety, irritability, depression, decreased energy and libido, difficulty concentrating, weight gain, headaches, insomnia, and lack of muscle. At Thin Space Wellness, we develop personalized wellness programs for both men and women to restore your body to optimal health with bioidentical hormone replacement therapy (BHRT), supplements and nutrition.

Keystone Habits

Keystone habits are an amazing way to start to develop new and healthy habits. In his book “The Power of Habit,” Charles Duhigg discusses the concept of keystone habits. We have habits everywhere in our lives, but certain routines — keystone habits — lead to a cascade of other actions because of them. Imagine how much easier and more fulfilling your lifestyle could be if you discovered one or two keystone habits that naturally put the rest of your life in place.

 

If you are able to identify your keystone habits, you can start to build a cascade of habits that will take you towards your wellness goals. When I sat down and actually wrote out my keystone habits, here is what I found about the start of my day.

  • My alarm goes off
  • I immediately check my phone
  • I brush my teeth and use the bathroom
  • I make coffee
  • Feed the dog
  • Make breakfast and lunches for the kids

 

By reflecting on just my morning keystone habits, I was able to see where I could connect additional habits that would have a domino effect on the entire trajectory of my day. Here’s how my mornings changed.

 

  • My alarm goes off
  • I immediately check my phone I put on my workout clothes that I laid out the night before (note: a keystone habit that I added to my evening routine of brushing my teeth)
  • I brush my teeth and use the bathroom
  • I make my bed
  • I make coffee
  • I get on my Peloton bike for 20 minutes
  • I feed the dog
  • I make breakfast and lunches for the kids

 

****I started setting my alarm for one hour earlier so that my trigger started early enough for me to realistically accomplish the new habits without feeling rushed and stressed (not the goal here, for sure!).

 

The cascading of healthy habit change is amazing to write out and process through. When I put on workout clothes, it triggers me to want to workout. When I make my bed, it makes me want to keep things more neat and tidy throughout the day. When I work out, I want to drink more water and make healthier food choices. The domino effect of these keystone habits can lead to tremendous change in your overall daily routines.

Recommended Book List

Self-care takes many different forms, and reading is one of my all-time favorites!

 

This list is ever evolving and updated as I get new books under my belt.  Have you read any of these?  Have other suggestions for me take a look at?

I’d love to hear from you!

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Instant Pot Shredded Chicken

One of the staple proteins in our household is Instant Pot Shredded Chicken. I make this recipe every Sunday so that we have an easy, go-to protein for our weekday meals. It can be enjoyed in so many recipes and dishes that the whole family can enjoy.

Instant pot shredded chicken can be used to make:
– Lettuce wraps
– On top of a salad
– As a protein for soup
– Chicken stuffed baked avocado
– In a breakfast scramble with eggs and sautéed veggies
– Mixed with Frank’s Red-hot Sauce and everything-but-the-bagel seasoning on celery (super delicious substitute for hot wings)

Instant Pot Shredded Chicken

Learn how to make the most delicious and moist shredded chicken that is full of flavor, and will become a family staple. This quick and easy shredded chicken recipe can be used in numerous dishes for every member of the family!
Print Recipe Pin Recipe
Prep Time 2 minutes
Cook Time 10 minutes
Course Main Course, Salad
Servings 6

Equipment

Ingredients
  

  • 2-3 pounds Boneless, Skinless Chicken Breast
  • 1 cup Chicken Broth
  • 1 tsp ground sea salt
  • 1 tsp freshly ground black pepper
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 1 tsp cumin (optional)

Instructions
 

  • Add the chicken breast to the instant pot in a single layer
  • Sprinkle both sides with seasonings
  • Add the chicken broth
  • Cover and set Instant Pot sealing lid valve to "sealed"
  • Pressure cook on high for 10 minutes
  • Allow to release naturally for 5 minutes, followed by a quick release
  • Remove the lid and shred chicken using a hand mixer, or two forks
  • Serve warm, or store in a sealed container and store in the fridge for up to 3 days
Keyword chicken
Tried this recipe?Let us know how it was!

Alcohol and a Healthy Lifestyle

There are mixed opinions in the wellness world about alcohol and it’s place in a healthy lifestyle. The bottom line is that this is YOUR journey, and you have to do what works for you and with your body. When my husband and I first started our wellness journey together, I gave up alcohol…..and he did not. We both lost weight and felt more fit, even though our timing and technique was unique to each of us. That being said, it is important to know and understand the impact that alcohol has on our weight loss efforts. 

When alcohol is consumed, your body tries to eliminate the toxin by burning it off first, putting all other calorie and fat burning literally “on the back burner.”  Ultimately, this causes your weight loss and progress to be put on pause until the alcohol is out of your system.  

What exactly does that mean? If you are drinking alcohol with lots of sugars or carbs, those sugars and carbs are being stored as fat because your body is busy getting rid of the alcohol first.  

Having a glass of wine with dinner? Same concept, but very likely we are talking about a ton more calories that your body is storing.  

Is it worth it?  It honestly depends on your weight loss and fitness goals and your timeline for achieving them.      

For our weight loss clients, we highly suggest that they take an extended break from alcohol. That will look different for each client, but if you are serious about losing weight, and want to see the quickest results, reaching for an alternative NA beverage will behoove you.

That being said, if you do choose to continue to take libations, choose wisely and do so in moderation.

Here are some easy and delicious carb-free (or close to it) alcoholic beverages that you can still enjoy.

Cheers to you, whatever beverage you choose to have in hand!

Alcoholic Beverages on a Weight Loss Plan

Liquor

Liquor has zero carbs making it the best choice if you plan to imbibe. Pair any liquor, like Tito’s or Patron with a flavored La Croix or soda water and a fresh squeeze of lime for a refreshing and guilt free libation.

Wine

5 oz pour contains 3-4g carbs (with the exception of Reisling, which is 5.5g carbs

The issue with wine is not necessarily the amount of carbs in each glass.  It’s the size of your glass and how many you drink.  I don’t know about you, but I am a cabernet lover. I know myself, and 5 ounce pours do not do the trick and are not realistic.  For my weight loss journey, I have found that avoiding wine works best for me, and if I do want to partake in a celebratory beverage, one small liquor drink is plenty.

Beer

While there are some low carb beer options out there, watch out for the high carb craft and dark beers.  Domestic beers range from 1.6g carbs to 6.6 while pale ales and porters range from 15g to 30g.

Tips

•If you are going to partake in alcohol while trying to lose weight, do so in moderation and choose the lowest carb options

•For every alcoholic beverage you consume, drink a 20 ounce glass of water to prevent dehydration.

•Stick to soda water or sparkling water for mixers.  Tonic water has 32g carbs per serving!  Beware of hidden carbs in your mixers

•Avoid using fruit juice for mixers other than moderate fresh squeezed lime

•When ordering beverages at restaurants, avoid ordering specialty drinks that can be high in sugar

Alcohol and Semaglutide/Tirzepatide

•If you are taking Semaglutide or Tirzepatide for weight loss, chances are you will not feel very much like drinking, even if it is an ingrained daily habit.

•Because Semaglutide/Tirzepatide delays gastric emptying, alcohol will sit on your belly, and tends to cause significant heartburn and discomfort.  Red wine is an especially brutal irritant for most of our patients, and after their first attempt at consuming a glass while on the medication, the quickly realize it is not as appealing as it once was.     

• Did you know that Semaglutide is being studied for treatment of addiction? It has been found that Semaglutide prevents your brain from releasing Dopamine in response to food and alcohol, which takes away the feeling of food and alcohol being a “reward” of sorts.                      

• Our patients have reported that while taking Semaglutide/Tirzepatide that they feel more satiated and content, and that they do not constantly feel like they are thinking about what, when, or how much they will eat or drink. 

Calorie Conscious Cocktails

Skinny Maria

Contains about 6g carbs

While a little higher on the carb side, this Skinny Maria recipe is delicious and is a “diet-friendly” option for treat at brunch or lazy weekend with friends.

•1.5 ounces Tequila (Patron and Don Julio Reposed are my favorites) (or substitute Titos Vodka for a “Skinny Mary”

•4 ounces V-8 Juice

•1 tsp Worcestershire sauce

•1 tsp prepared horseradish (or to taste)

•1 tsp celery salt

•Fresh cracked pepper

•Tabasco to taste

•1 stalk celery

•1 piece of crisp bacon

Pour all ingredients over ice, stir, and garnish with celery

Skinny Margarita 

Contains about 2g carbs

•1.5 Ounces Tequila (Patron and Don Julio Reposado are my favorites)

•2 ounces Braggs Apple Cider Vinegar Limeade (or to taste)

•2 drops liquid stevia

•1 tbls Fresh squeezed lime juice

•2 slices jalapeño (optional)

Shake with ice and serve in a salt rimmed glass with a lime wheel for garnish

I realize that the Bragg’s sounds questionable, but it truly is one of the best margaritas I’ve ever had!

Mommy Juice

How many times have you heard moms joking about having their “mommy juice?”

How many coffee mugs, wine glasses, pillows, t-shirts, bumper stickers, shabby chic wall hangings have you noticed making light of moms having a drink to deal with the insanity of parenting life?

I would see those signs and would outwardly laugh, but inside feel ashamed because I was one of the women those labeling objects were referring to.

I found myself in the “gray area of drinking,” relying on wine to keep my stress level under control.

When the kids came home like Tasmanian devils, and the dogs ran off in the neighborhood…again, then come running in covered in mud and decide to poop in the living room, all three boys complain about what I’m cooking them for dinner and argue over who sits where……..oh my sweet wine!

I was empty, and the wine made me feel falsely full.

As soon as I picked up a glass of wine, yes, it would numb my body sensations.  But it also numbed my connection to my family, friends, and ability to connect with my Lord.

I knew that I was not an “alcoholic,” but I also did not have a healthy relationship with alcohol.

I tried to eliminate alcohol from my life for a very long time, and every day, woke up telling myself “today is the day.”

Then, 5pm hit, my body sensations kicked in, and I would immediately crack and grab a bottle, promising myself I would stop tomorrow…..then waking up the next morning and feeling like a failure.

It took A LOT of work, and a lot of prayer, but I stopped drinking for 2 months this year, June and July…..and I watched this video every single day of that journey.

N – Notice Nature
O – Observe your breathing
U – Unite with others
R – Replenish with healthy food
I – Initiate movement
S – Sit in stillness
H – Harness your creativity

I began not only using the NOURISH acronym to deal with my habit of drinking to deal with stress, but also for other habits and stressful situations.

When my body sensations kick in and I feel my stress level rising to a suffocating level, I walk through the acronym.

Before I go for the food I know I will regret eating, I walk through the acronym.

I now have a healthy relationship with alcohol, but it takes work to not slip back into old habits.  When the temptations creeps in to grab “mommy juice,” stress eat, overreact to situations with my children out of frustration, I stop and NOURISH.

I hope that this video is a tool that you can use to deal with your habits and triggers in a healthy and productive way.

Triggers will always be there.  Choose to NOURISH, for yourself and those around you.

Exercise is in the Eye of the Beholder

When you think about “working out,” what enters your mind?  Going to a gym to lift weights?  Attending a fitness class?  Training for a 5k or triathlon?  And how many times a week do you fall short of your vision?  My vision of “working out” has changed many times throughout my life, and I could not feel better about where I have landed.

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