Easy, healthy, frittata recipe with Italian flavors, fresh herbs & mushrooms. Great for a meal, snack and while on a diet!

Dieting doesn't mean you have to sacrifice tasty, gourmet foods! Its all about monitoring your calorie consumption throughout the day. 

I hope I can prove that to you with my recipes which are created to be healthy, easy, balanced & tasty. 

Frittata is excellent as a meal or snack 🍳
They are so easy to make and taste gourmet.

Here's my easy, breezy frittata recipe made w Italian flavors and fresh herbs.
1 slice is <100 calories (when cut into 8 slices)

Italian inspired frittata

In a  nonstick pan:
-Add in 1 teaspoon of olive oil
-Add in 1 whole onion diced
-Cook until light brown
-Add in 1 1/2 cup of mushrooms
-Add in 3 cloves of minced garlic
-Cook until mushrooms are soft
-Turn off the heat and take the pot off the stove

-Add in 6 eggs (save on calories by just using the egg whites!)
-Add in 1/4 cup skim milk 
-Add in 2 teaspoons of fresh oregano chopped (can use dry as well)
-Add in 1/4 cup of grated parmesan cheese
-Add in 1 teaspoon of salt
-Add in 1 teaspoon of black pepper
-MIX it up! 
-Turn on the heat
-Cover the pot
-Cook for 5-7 minutes (use toothpick to check if the middle part is cooked through)


Bon appetit!

Follow me on Instagram at @Doctor_Deena for more healthy recipes to come & please share with friends and family!


**PLEASE REMEMBER IF YOU HAVE ANY QUESTIONS OR CONCERNS ABOUT YOUR HEALTH AND/OR BEFORE STARTING OR STOPPING ANY TREATMENT OR ACTING UPON INFORMATION CONTAINED ON THE SITE, YOU SHOULD CONTACT YOUR OWN PHYSICIAN OR HEALTH-CARE PROVIDER**

An easy, thick, creamy and delicious recipe for chia seed pudding! A low calorie dessert.

Most creamy desserts are loaded with fat, calories & sugar which can be a major setback when on a diet!

Chia seed pudding is a great healthy alternative to any pudding, ice cream, or dessert! My secret to making chia pudding thicker and creamier is yogurt :)

I love chia seed pudding for so many reasons:
-it's all natural
-it's low calorie
-it's easy to make
-its low in sugar
-it's great for your gut health
-its great for constipation

-it's great to battle inflammation

Here's my recipe for:

Simple and Easy Chia Seed Pudding

In a bowl add in the following:
-1 cup of milk (use any kind, I prefer non-fat milk)
-1 cup plain low-fat or fat free yogurt
-2 tablespoons maple syrup or agave nectar
-1 teaspoon vanilla 
-1 teaspoon nutmeg
-1 teaspoon cinnamon
-1/3 cup chia seeds
-MIX it up
-Store in the fridge overnight
-In the morning, top it off with fruits, nuts, etc!

Follow me on Instagram at @Doctor_Deena for more healthy recipes to come & please share with friends and family :)


**PLEASE REMEMBER IF YOU HAVE ANY QUESTIONS OR CONCERNS ABOUT YOUR HEALTH AND/OR BEFORE STARTING OR STOPPING ANY TREATMENT OR ACTING UPON INFORMATION CONTAINED ON THE SITE, YOU SHOULD CONTACT YOUR OWN PHYSICIAN OR HEALTH-CARE PROVIDER**

Make salad dressing from scratch to avoid the excess chemicals and calories of packaged salad dressings. It's easy, light, delicious and can be made to your taste! Check out my easy, delicious recipe for an orange mango vinaigrette over a lovely beet salad.

Avoid buying packaged & processed salad dressing in bottles when you can

They are usually loaded with sugar, preservatives & chemicals. 

I teach my patients to read nutrition labels. If you can't pronounce what's in the food you buy, just avoid it. Educate yourself with what's in the food you eat & you'll live a healthier life.

Make fresh dressing when you can.... its simple, I promise!

The dressing I made today is easy & flavorful.

Its an orange mango vinaigrette made with real fruit and lots of flavor!

I made this one in <15 minutes.

I then served it on top of a delicious beet salad with goat cheese, oregano and mango. 

Orange Mango Vinaigrette

In a bowl or cup mix or shake up the following:

-Freshly squeezed juice from 2 oranges

-Fresh mango juice from 1 mango

-1 tablespoon olive oil

-4 tablespoons balsamic vinegar

-1/2 teaspoon salt

-1/2 teaspoon black pepper

-Stir in fridge for future use

For easy healthy recipes & wellness tips, follow me on Instragram or Twitter @Doctor_Deena!

Please continue to email me your questions at DoctorDeenaMD@gmail.com.


**PLEASE REMEMBER IF YOU HAVE ANY QUESTIONS OR CONCERNS ABOUT YOUR HEALTH AND/OR BEFORE STARTING OR STOPPING ANY TREATMENT OR ACTING UPON INFORMATION CONTAINED ON THE SITE, YOU SHOULD CONTACT YOUR OWN PHYSICIAN OR HEALTH-CARE PROVIDER**

Chicken and broccoli made healthy, easy and deelish! No need for take out any more!

Sometimes I just crave Chinese food. 

But I say NO to take-out bc its too many calories and can be costly too!

Save yourself time and money by making it at home! It can be just as good.... I promise!

I love sharing my healthy Chinese food recipes for some good low calorie & low salt alternatives

Check out last night's chicken with broccoli. Made in <30 mins & delicious! 

Healthy Chicken and Broccoli

In a hot wok/pan add in:
-Add in 2 teaspoons of sesame oil (can use any type of oil you prefer)
-Add in 1 medium onion minced
-Add in 4 cloves of garlic minced
-Sautee until golden brown
-Add in 2 lbs of boneless chicken breast sliced into small peices
-Add in 1 tablespoon fresh minced ginger
-Add in 1 tablespoon soy sauce
-Add in 1 tablespoon rice vinegar
-Add in 1 tablespoon of honey
-Add in 1/2 pound of fresh brocolli florets (or a frozen bag of brocolli if fresh isn't available
-Add in salt and pepper to taste
-Add in a little Siracha or hot sauce if you like spice!

For easy healthy recipes & wellness tips, follow me on Instragram or Twitter @Doctor_Deena!

Please continue to email me your questions at DoctorDeenaMD@gmail.com.


**PLEASE REMEMBER IF YOU HAVE ANY QUESTIONS OR CONCERNS ABOUT YOUR HEALTH AND/OR BEFORE STARTING OR STOPPING ANY TREATMENT OR ACTING UPON INFORMATION CONTAINED ON THE SITE, YOU SHOULD CONTACT YOUR OWN PHYSICIAN OR HEALTH-CARE PROVIDER**

Stuffed peanut butter and jelly french toast - an easy, creative and delicious recipe!

I ❤ Sunday brunch but eating out can be tough when you are calorie counting & it can be expensive! Its just so hard to predict what goes into your food when someone else is cooking it.

Today I felt like being creative & made guilt-free stuffed PB&J french toast. No butter added & 1 small sandwich is <250 calories! Eat in moderation, to satisfy your craving!

Peanut Butter and Jelly French Toast

-Cut up 6 slices of bread (I chose challah because its thick, but you can use a lower fat/calorie option as well)
-Spread thin layer of peanut butter on one slice of bread
-Spread thin layer of jelly on one slice of bread
-Press the pieces together (to make a peanut butter and jelly sandwich!)

In a bowl mix in the following:
-3 eggs
-1/2 teaspoon nutmeg
-1/2 teaspoon cinnamon
-1/2 teaspoon vanilla
-2 teaspoons brown sugar
-2 tablespoons of skim milk
-MIX it up

-Heat up a pan
-Dip each sandwich in the batter and turn to coat both sides evenly
-Place on hot pan
 -Cook on a lightly greased pan until bread is browned on both sides

For easy healthy recipes & wellness tips, follow me on Instragram or Twitter @Doctor_Deena!

Please continue to email me your questions at DoctorDeenaMD@gmail.com.

**PLEASE REMEMBER IF YOU HAVE ANY QUESTIONS OR CONCERNS ABOUT YOUR HEALTH AND/OR BEFORE STARTING OR STOPPING ANY TREATMENT OR ACTING UPON INFORMATION CONTAINED ON THE SITE, YOU SHOULD CONTACT YOUR OWN PHYSICIAN OR HEALTH-CARE PROVIDER**

How to treat dehydration, diarrhea, and vomiting related to food poisoning, the stomach flu and other viruses! What's the best drink for dehydration?

It's the season for the stomach flu and this year its already hit 30% of the people around me... which means it's likely spreading fast 😷

Stomach flu is often mistaken for food poisoning because the symptoms are similar and may include the following:
-diarrhea
-loss of appetite
-fatigue
-nausea
-vomiting
-fevers
-chills
-abdominal pain/cramping
-increased gas production

Its hard to know the difference between food poisoning versus , treatment is the same with the 2 main goals:
-Bowel rest (listen to your stomach and re-introduce simple foods slowly)
-Hydration, Hydration, Hydration!
-Wash your hands throughout the day


One of the significant issues with the stomach flu is dehydration because when you have significant diarrhea you lose a ton of water & electrolytes (like Sodium & Potassium) through the stool. That's why it's important to keep hydrated with fluid that contains electrolytes.

There's only a few readily available options for fluid with electrolytes -- sports drinks (like Gatorade or Powerade for example) OR a drink made for babies/kids called Pedialyte.

Is there a difference? 

Yes! 

For me Pedialyte is the better option!

Why do I like Pedialyte better? (this information is per 8 ounces or 1 cup)

-Pedialyte has less sugar (14 grams in Pedialyte versus 6 grams in Gatorade)

-Pedialyte has a lot more electrolytes per ounce:
Sodium 240 mg in Pedialyte v/s 110 mg in Gatorade
Potassium 180 mg in Pedialyte v/s 30 mg in Gatorade
Chloride 290 mg in Pedialyte v/s 90 mg in Gatorade

-Pedialtye has 1/2 the calories than Gatorade

My only issue with both drinks is they have many artificial ingredients. We need to find a more natural options to liquid electrolyte repletion but until then, these 2 drinks are important to fight dehydration related to diarrhea and vomiting.

Hope this helps you battle your stomach flu!

For easy healthy recipes & wellness tips, follow me on Instragram or Twitter @Doctor_Deena!

Please continue to email me your questions at DoctorDeenaMD@gmail.com.


**PLEASE REMEMBER IF YOU HAVE ANY QUESTIONS OR CONCERNS ABOUT YOUR HEALTH AND/OR BEFORE STARTING OR STOPPING ANY TREATMENT OR ACTING UPON INFORMATION CONTAINED ON THE SITE, YOU SHOULD CONTACT YOUR OWN PHYSICIAN OR HEALTH-CARE PROVIDER**