About Dr. Margaret Litchy-Miller

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So far Dr. Margaret Litchy-Miller has created 33 blog entries.

May Workout

Ladies! Many of you know an exercise program with weight training can help you lose fat, build shape, and keep you trim and toned. What you may not know is how your cycle’s hormones affect your strength training and workout routine. Let’s take a quick crash course! There are

By |July 22nd, 2020|Comments Off on May Workout

April Workout

To say this past month has been stressful may be the understatement of the year! It doesn’t make it any easier that we are unable to relieve that stress by going to the gym, going out to dinner with friends, or even by practicing some “retail therapy.” However, there

By |April 21st, 2020|Comments Off on April Workout

April Recipe – Salmon Burger

Before COVID-19 came along, my family and I would visit the grocery store up to 3-4 times a week! This was the way we eliminated unnecessary waste, and had fresh fruits and vegetables for all to enjoy. Boy, have times changed! Like many of you reading this, we now

By |April 21st, 2020|Comments Off on April Recipe – Salmon Burger

February Recipe – Mediterranean Quinoa Bowl With Roasted Red Pepper Sauce

When is comes to heart health, there is one diet that reigns supreme; the Mediterranean diet. This diet focuses on fruits, vegetables, whole grains, beans, and healthy fats such as nuts, seeds, and olive oil in particular. Those following a Mediterranean diet limit the amounts of dairy, red meat,

By |February 24th, 2020|Comments Off on February Recipe – Mediterranean Quinoa Bowl With Roasted Red Pepper Sauce

February Workout

Did you know that if you don’t exercise regularly, you are more than TWICE as likely to get heart disease than someone who does? If you have a personal or family history of heart disease, or just worry about your overall heart health, developing a regular exercise routine is

By |February 24th, 2020|Comments Off on February Workout

September Recipe – Italian Stuffed Butternut Squash

This time of year, squash is abundantly available. Here is a recipe that brings Italian flavors together in a dish that is mouth-watering, nutritious, and stunning. It is gluten free, dairy free, and egg free which makes it versatile for many diets. Ingredients 1 medium butternut squash 1 cup

By |September 30th, 2019|Comments Off on September Recipe – Italian Stuffed Butternut Squash

Supplement of the Month: Hawthorn – Crataegus oxycantha

September is a month that focuses on cholesterol awareness. We wanted to share an herb that tastes good, is very effective, and can be taken every day. Hawthorn is an excellent herb to support your heart health on every level and is used to treat conditions of the heart

By |September 30th, 2019|Comments Off on Supplement of the Month: Hawthorn – Crataegus oxycantha

September Workout

Yoga September is National Yoga Awareness month. There are many benefits to yoga that help you align your mind, body and spirit. Some of physical benefits include increased flexibility, muscle tone and strength, energy and vitality, enhanced metabolism, weight reduction, cardiovascular health, and protection from injury.  The mental benefits

By |September 30th, 2019|Comments Off on September Workout

Resilience: Self-Compassion Practices

One of the fastest ways to manage stress is to build self-compassion. Self-compassion might seem silly or self-serving, but it happens to be a fast way to get in right relationship with your mind. Dr. Kristen Neff, whose research coined the phrase, notes that self-compassion is comprised of 3

By |September 30th, 2019|Comments Off on Resilience: Self-Compassion Practices

August Recipe – Blackened Fish Tacos with Slaw

Prep Time: 15 Minutes Total Time: 25 Minutes Ingredients 1 lb. cod fillets approximately ¾ - 1 inch thick 2-3 Tbsp. olive oilor the cooking oil of your choice Blackened Seasoning 1 tsp. paprika ¼ tsp. garlic powder ½ tsp. black pepper 1/8 – ¼ tsp. cayenne pepper depending on your spice preference ¼ tsp. oregano dried ¾ tsp. salt Slaw Dressing ¼ cup cilantro finely chopped ¼ cup green onions chopped ¼ cup

By |August 31st, 2019|Comments Off on August Recipe – Blackened Fish Tacos with Slaw

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