Heart Healthy Whole Eggs

heart healthy eggsWhole eggs are in!!

Gone are the days of only eating egg whites so go ahead, eat the yolks. Studies show that other diet and lifestyle factors are more strongly linked to heart disease and strokes.  Reducing sugar and refined carbs, including fiber rich foods, choosing vegetables good fats and prioritizing fitness are valuable for losing weight and lowering health risks.

Recent studies show that eating eggs daily does not impose risk even in adults with heart disease. Truth be told, eggs, with the yolks, are one of nature’s perfect foods. They contain healthy protein, good fats and are full of essential vitamins and minerals. They are one of the few food sources of vitamin D but also contain B vitamins, vitamins A and E, selenium, zinc, choline, phosphorus and iron. Eggs also are high in antioxidants which may help reduce the risk of heart disease and stroke. But, you may ask, “What about all of the cholesterol in whole eggs?” Not to worry, you can eat approximately 7 eggs per week without raising the cholesterol levels in your blood.

If you only eat egg whites, you are missing out on the most nutritious part of the egg, the yolk. So go ahead, eat the whole egg.


  • Ballesteros et al. American Journal of Clinical Nutrition. 2004;80(4):855-61
  • Berger et al. The American Journal of Nutrition. 2015 Aug;102(2): 276-294
  • Greene et al. Journal of Nutrition. 2005 Dec;135(12):2793-8
  • Katz et al. American Heart Journal. 2015 Jan;169(1): 162-9
  • Nimalaratne et al. Food Chemistry. 2011 Nov;129(1):155-161
  • Sacks et al. Lancet. 1984 Mar 24;1(8378):647-9

Asparagus with Poached Egg


Asparagus + Fresh Poached Eggs = Springtime!

Being one of the first vegetables to be harvested in spring, asparagus is not only delicious but is full of health benefits. Asparagus is one of the top 20 nutrient dense foods based on caloric content. It is loaded with vitamins A, C, E, K and Chromium, which enhances the ability of insulin to transport glucose into cells.  Asparagus is also high in fiber, which helps maintain a healthy digestive tract by helping the body to rid itself of toxins.

This versatile, easy and crowd-pleasing recipe combines the best of what spring has to offer and creates a beautiful, healthy and delicious first course or side dish.  It can easily be multiplied for a dinner party.


  • 1 bunch fresh (preferably organic) asparagus (note if you buy in advance, stand upright in cup with an inch of water and store in the fridge)
  • 1 organic farm fresh egg per person
  • Extra Virgin Organic Olive Oil
  • Himalayan or other high quality freshly ground sea salt
  • Fresh ground black pepper
  • Juice of 1/2 lemon

Optional Liven It Up with:IMG_4038 (2)

  • Thin slices of organic uncured (nitrate free) prosciutto, fatty sides removed
  • Freshly shaved or micro-planed parmesan cheese


  1.  Prepare the asparagus, wash, and snap off ends by gently bending and pressing on each side until it naturally snaps
  2.  Lightly coat asparagus with Olive Oil, sprinkle with salt and pepper
  3.  Bring Grill or or stove top Griddle pan to med-high heat
  4.  Place enough water in saute pan to reach your poaching tray (if using) or 2 inches if poaching directly in water
  5.   Bring water to a boil
  6.   Roll asparagus out onto grill or griddle, turn frequently with tongs until they begin to brown.  Take care not to overcook.
  7.   Reduce heat in saute pan, gently crack eggs into poaching tray or directly into boiling water
  8.   Remove Asparagus from pan and place on serving platter
  9.   Drizzle with lemon juice
  10.   Poach eggs to desired doneness, whites should be set, yolks still loose
  11.   Carefully transfer eggs and arrange on top of asparagus
  12.   Garnish with Proscuitto if using
  13.    Top lightly with parmesan
  14.   Check for seasoning and add more salt/pepper to taste

Serves 2-4

Submitted by Rebecca Miller
Additional resources from Web MD 

Quick broiled Broccoli

broiled brocoli

Broccoli has great benefits, and cooked with Coconut Oil, Even Better!

Broccoli is a member of the cruciferous family of vegetables which contain phytochemicals, vitamins, minerals and fiber.  Eating broccoli is said to lower our risk of cancer and may help protect us against cardiovascular disease.  Michelle’s family enjoys this recipe because of the browning effect from the broiler, it gives it an enhanced flavor and richer dimensions.  This cooking method is also great for cauliflower.  Enjoy!



  • Two Heads of Broccoli
  • 1/2 to 3/4 cup of Coconut Oil, melt in a pan (depends on taste)
  • 1 tsp salt
  • 1 clove of garlic, minced


  1. Rinse broccoli, pat dry and cut into pieces. Place in glass container. Add the other ingredients then stir.
  1. Position oven shelf right below broiler unit. Turn broiler on.
  1. Cover container and shake to thoroughly coat mixture. Cover a baking sheet with tin foil and place mixture on it.
  1. Set timer for 10 minutes. Stir mixture then continue to broil for 5 more minutes or until desired results.

Serves 2

Submitted by Michelle Helland

Additional resources: Web MD cruciferous vegetables

Asparagus and Tomato Saute


Beautiful, Healthy and Delicious – Spring is in the Air!

Being one of the first vegetables to be harvested in spring, asparagus is not only delicious but is full of health benefits. Asparagus is one of the top 20 nutrient dense foods based on caloric content. It is loaded with vitamins A, C, E, K and Chromium, which enhances the ability of insulin to transport glucose into cells.

Asparagus is also high in fiber, which helps maintain a healthy digestive tract by curbing constipation and helping the body to rid itself of toxins.

This recipe not only contains asparagus but other delicious vegetables to make it extra healthy. Feel free to add other seasonal fresh vegetables into the mix.



  •               1 1/2 cups whole (organic) cherry or grape tomatoes
  •               1 bunch (organic) asparagus (or about 10 oz.), chopped in thirds.  

(Other vegetables may also be added such as zucchini, bell pepper)

  •               1/2 red onion, sliced
  •               Whole garlic cloves, to taste (start with 2-4)
  •               2 lemons, quartered and seeds removed (optional)
  •               1 tablespoon olive or avacado oil
  •               1 teaspoon fresh or dried thyme
  •               Himalayan sea salt & cracked pepper, to taste
  •               1 teaspoon fresh or dried thyme

For A Main Course Option add in:

  •               1-2 boneless, skinless chicken breasts, cubed 
  •              Or 1 15 oz. can white beans, drained and rinsed for a vegetarian option
  •              Cooked whole grain such as quinoa, farro, brown rice 


  1. Prep your veggies and place in medium size bowl along with salt, pepper and thyme. Drizzle with 1 tsp. of oil and mix to coat.
  2. Add the remaining oil to a large saute pan and heat on medium to medium high.
  3. If using chicken, add chicken to skillet and cook until no longer pink inside, about 5-10 minutes.
  4. Add vegetables and lemons and cook for about 8 to 10 minutes stirring occasionally, or until tomatoes soften.
  5. A few minutes before you’re ready to remove from heat, add beans (if using) and let warm through.
  6. Serve on a bed of grains of choice (optional).


Serves 2 generously.

Adapted from “The Simple Veganista” by Sue Smith

Additional References: Medical News Today and Web MD  

About PHS Diagnostics (lab testing)

Precise Health Solutions partnered with DHA Laboratory to offer you low-cost laboratory and metabolic testing at your convenience.  Most of the blood tests can performed at any of the over 1,000 LabCorp testing facilities near you. Other diagnostic tests involve a test kit that will be shipped to you and can be done in your home and then shipped directly to the lab.

Ordering laboratory testing from Precise Health Solutions is perfect for those without medical insurance, those with very high medical insurance deductibles or those who don’t have time or money to pay for a doctor’s visit or just do not want to ask their doctor to order a laboratory test for them.

The tests can be ordered without a physician order but we do recommend that you discuss the results with your physician.

All of the tests are based on a cash-price only. Precise Health Solutions will not submit any claims to any health insurance company including Medicare or Medicaid. Also, you may not submit any laboratory charges to your health insurance company yourself. The claim will be denied by your insurance company.

What to expect:

Step 1: Patient/Client Receives Lab Paperwork by Email

Once Precise Health Solutions receives your lab order, DHA Laboratory will provide the you with everything necessary to complete laboratory testing by email. (i.e. List of local collection sites, instructions on how to make an appointment, and a requisition to present at the lab)

Step 2: Visit a listed local lab for a blood draw

The LabCorp. laboratories listed are available to accept appointments or walk ins. The test requisition should be presented at one of the listed draw sites. You will not be charged at the collection site.

If you ordered a test that is to be done at home, you will receive the test kit by mail. Follow the instructions included in the kit and send back to the laboratory listed in the test kit.  The DHA Laboratory provides their contact information.  Questions regarding specific testing procedures should be directed to them.

You will receive an email when your test results are complete.  

The laboratory services are for informational purposes only. It is not the intention of Precise Health Solutions, LLC to provide specific medical advice but rather to provide users with information to better understand their health. Specific medical advice including diagnosis and treatment will not be provided. Always seek the advice of a trained health professional for medical advice, diagnosis or treatment.
Both the physician and the testing laboratory are independent contractors with whom Precise Health Solutions, LLC makes arrangements for your blood tests. Precise Health Solutions, LLC will not be liable for any acts or omissions of the physician, the testing laboratory, or their agents or employees.

Sensational Salmon

IMG_4285 (2)

Sensational Salmon, Beautiful, Delicious, and Healthy!

Why are Fish and Fish Oil essential ingredients for health?  They are high in omega-3 fatty acids. Omega-3 fatty acids are the “good guys” that help to lower triglycerides in the blood and too many triglycerides can increase your risk for heart disease. Among the omega-3 fatty acids are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). DHA and EPA are important for not only heart health, but for brain and eye health and reducing inflammation.  Our “Sensational Salmon” has natural Omega-3 fatty acids and the added benefit of Coconut oil; another excellent ingredient for your health. This recipe is great for a larger gathering and can easily be multiplied. Simply marinate (at least 4 hours) and grill!   For a lovely tropical meal, serve with Avocado slices (another good fat!), Grilled Pineapple, lightly tossed greens and lemon or lime wedges.


  • 1/4 cup liquified coconut oil
  • 3 TBS organic soy sauce
  • 2 TBS balsamic vinegar
  • 2 TBS dijon or coursely ground mustard
  • 1 TBS grated fresh ginger
  • 2 tsp raw coconut sugar (or brown sugar)
  • 2 green onions, thinly sliced
  • 1 clove garlic finely chopped
  • 1/2 tsp sriracha hot chile sauce (optional)
  • 1/2 tsp sesame oil
  • 1 lb fresh, wild caught Salmon (Skin and bones removed, cut into 4 fillets)


  1.  In a medium sized glass bowl, whisk together all ingredients (except salmon)
  2. Prepare salmon fillets and place in a glass dish
  3. Pour marinade over fish, turn to coat
  4. Cover dish and refrigerate for a minimum of 4 hours or up to overnight
  5. Preheat grill to medium, oil grill rack or fish basket
  6. Remove salmon from marinade and place directly on rack or into fish basket
  7. Salmon needs about 10 minutes per inch of thickness (at thickest part) on the grill
  8. Turn halfway through
  9. Salmon will just start to flake when it’s cooked through and should have a little char on the outside, take care not to overcook
  10. Plate with optional garnishes and serve while still warm

Serves 4-6

Coconut Panko Prawns


We love this delicious and healthy take on traditional “Shrimp Scampi”….and it’s a snap to make!

Using coconut oil instead of butter and olive oil gives this dish a lovely and subtle coconut flavor.  Panko (or alternatively gluten free bread crumbs) ensures a light crispy texture and is a great alternative to traditional breadcrumbs in this dish.


  • 1 lb (or a half pound per person) wild caught prawns
  • 2 cloves of garlic, minced
  • 1/2 cup white wine
  • 4 TBS coconut oil, liquified and divided in half
  • Several sprigs of Fresh dill, snipped
  • 1/2 cup panko (or gluten free alternative), preferably organic
  • Juice of 1 lemon
  • Freshly ground pepper to taste
  • 1/2 lemon pitted and sliced for garnish (optional)
  • Fresh mint or basil leaves for garnish (optional)


  1.  Peel and de-vein the Prawns, rinse in cold water, drain
  2. Combine garlic, wine, 2 tbs coconut oil and dill in a medium glass bowl
  3. Add prawns to marinade and let sit at room temperature for 10-15 minutes
  4. Heat large saute pan (cast iron works especially well) to medium high
  5. Add remaining coconut oil to coat pan evenly, add more if necessary
  6. Dredge prawns in panko to form a light coating on all sides
  7. Sautee for 2-3 minutes, adjusting heat as needed.
  8. Turn over and squeeze half of the lemon juice over the prawns, add pepper to taste
  9. Cook for an additional 2-3 minutes until done, prawns should be pink and not translucent and the crust should be crispy golden brown.
  10. Arrange prawns on serving plate and squeeze additional lemon half over them.
  11. Garnish with lemon slices and mint or basil leaves (if using)

High Roasted Moroccan Spiced Carrots

high roasted carrots

What’s Up Doc? Carrots!!!

Did you know that Carrots are not only a great source of vitamins and nutrients, but they are also believed to help lower the risk for Coronary Heart Disease?  This anti-oxidant rich vegetable may also help prevent certain cancers and supports vision, brain function, protects your liver function and has anti-inflammatory benefits.  And they taste great!

We love High Roasting vegetables.  This cooking technique helps bring out the natural flavors while protecting the vitamins and nutrients.  Carrots are particularly enhanced by the exotic and healing spices of North Africa and India such as Cardamon, Turmeric and Cumin.

Although most carrots today are a bright orange color, up until the 17th century, carrots were purple, yellow, red or white. Many markets and local farm stands now offer these beautiful multi-colored varietals.

Moroccan Spiced Carrots


  • 1 bunch Fresh Carrots (orange or multi-colored) scrubbed or peeled, optionally split lengthwise
  • 2 TBS Extra Virgin Organic Olive Oil
  • 1-2 TBS Ras El Hanout*
  • Pinch of brown sugar or drop of honey (optional)
  • Juice of 1/2 lemon
  • Sea Salt to taste
  • Fresh mint for garnish (optional)


  1. Preheat oven to 450 F
  2. Whisk together Ras El Hanout and Olive Oil with sugar/honey if using
  3. Rub mixture on to the raw carrots to lightly coat
  4. Line-up carrots on parchment lined baking sheet
  5. Roast in oven for approximately 30 minutes or until the carrots are slightly softened and lightly charred
  6. Carefully remove carrots to serving dish
  7. Sprinkle with freshly ground Sea Salt
  8. Squeeze fresh lemon juice over carrots and garnish with fresh mint (if using)

*Ras El Hanout is often used in Moroccan cuisine.  If you aren’t able to find it, you can make your own spice combination using Coriander, Cinnamon, Cumin, Cardamon and Cloves.  Lavender, Fennel, Black Pepper and Cayenne are often added in as well.

Serves 4-6 as a side dish

Flourless Dark Chocolate Cake

 Flourless Chocolate Cake

LET THEM EAT (Dark Chocolate) CAKE!

Decadent Dark chocolate, can be quite healthy. It is loaded with antioxidants, which protects your cells and tissues from damaging free radicals.  One study* found that by eating dark chocolate the risk of cardiovascular death was reduced by 50% over a 15 year period in elderly men. This and other observational studies show that there is a benefit to your heart when dark chocolate is included.

 This indulgent dessert uses a high cacao content (70%+) chocolate for maximum health benefits and coconut sugar to make it sweet and irresistible.


3 tablespoons unsalted butter (or coconut oil), plus more for the cake pan
6 oz. 70%+ dark chocolate, chopped
6 large free-range organic eggs, separated
1 cup raw coconut sugar, divided
2 tablespoons instant-espresso powder
pinch of fine grain sea salt
1 tablespoon pure vanilla extract

Preheat oven to 350°F (175°C), place a rack in the middle.

  1. Invert the bottom of 9-inch spring form pan and line with a buttered parchment round.
  2. Place butter (or coconut oil) and chopped chocolate in a medium sized heatproof bowl. Place the bowl over a pot of simmering water (making sure that the bottom of the bowl does not touch the water). Stir until the chocolate has completely melted. Remove the bowl from over the boiling water, let mixture sit for a few minutes.
  3. In a medium bowl beat together egg yolks and ½ cup of raw coconut palm sugar with a mixer on medium-high speed until thick and the sugar has completely dissolved.
  4. Add espresso powder and salt; beat until combined, about 1 minute. Add vanilla and melted-chocolate mixture; beat 1 more minute.
  5. In another large bowl, beat egg whites and a pinch of salt on medium-high speed until foamy.
  6. Increase speed to high and gradually add remaining ½ cup cup raw coconut palm sugar, beating until stiff peaks form, about 5 minutes. The raw coconut palm sugar will dissolve into the egg whites giving them a fantastic brownish/caramel macchiato color.
  7. Gently fold egg whites into chocolate mixture in 3 batches.
  8. Transfer batter to the prepared pan and bake for 40 to 45 minutes until set.
  9. Let cake cool completely in pan on a wire rack.
  10. Remove side of pan; transfer cake to a serving plate.
  11. Serve with a dollop of coconut milk whipped cream, Greek yogurt or berries.

Nutrition facts:
One serving yields 221 calories, 13.9 grams of fat, 18.7 of carbs and 5.2 grams of protein.

Serves 10

Adapted from: The Iron You

*Resource study: Buijsse et al. Archives of Internal Medicine. 2006; 166(4): 411-7)

Healthy Dark Chocolate Super Bites

Dark Chocolate Super Bites

These Healthy Dark Chocolate Super Bites are just the right size when you are craving a sweet treat. The high cacao content of the chocolate combined with the dried fruits, nuts and seeds makes this snack full of antioxidants, good fats and fiber without being too sweet.

Let these super bites melt in your mouth while you savor the smoothness of the chocolate along with the chewiness of the dried fruit and the crunch of the nuts and seeds.


  • 8 oz. Dark chocolate, 70%+ cacao
  • Assorted dried fruits, chopped nuts and seeds.


  1. Lay out a piece of parchment paper, or waxed paper, or foil.
  2. Chop the chocolate into small pieces and put in a heat safe bowl over a pot of simmering water, stirring frequently until melted and creamy.
  3. Use a spoon to make small rounds of chocolate onto the parchment paper. Let the chocolate fall from the spoon and it will naturally form a more or less round shape. You can nudge it with your spoon if you like. Work with one at a time, and sprinkle each round of chocolate with an assortment of your healthy add-ins while the chocolate is still hot. Make them whatever size you like, but mine were about 2 to 2 1/2 inches in diameter.
  4. Let the chocolate set at room temperature, or put the bites in the refrigerator to speed things up.

Adapted from: theviewfromgreatisland.com

Healthy Pizza for Everyone! Try this yummy cauliflower crust version

cauliflower crust pizza
Trade the oil-laden and carb-heavy pizza crust for a light but oh-so-tasty version made with an unexpected star ingredient: cauliflower. We know what you’re thinking…cauliflower in my pizza? But trust us…it’s chewy and crispy in the right places and makes for a guilt-free pizza night. Plus, you’ll be loading up on vitamin C, B vitamins, potassium, magnesium, vitamin K and more.
2 tsp melted butter or better yet, coconut oil
2 1/2 cups organic cauliflower, grated (about 1/2 a large head)
1 large organic pasturizeed egg, lightly beaten
1 1/4 cups shredded mozzarella cheese, preferably raw and organic
2 TBSP grated parmesan cheese
Kosher or Himalayan sea salt and freshly ground black pepper
1/4 cup tomato sauce (preferably home made fresh or organic in a jar from a trusted source)
1 cup organic grape tomatoes, sliced in half
2 cloves garlic, thinly sliced
1/4 tsp crushed red pepper flakes, optional
Fresh basil leaves, optional
1. Line a rimmed baking sheet with parchment paper and preheat oven to 425 F.
2. Grate the cauliflower using a box grater until you have two cups of cauliflower crumbles. Steam until soft and let cool.
3. Mix in the egg, one cup mozzarella, Parmesan cheese, and salt and pepper. Once combined, pat into a 10-inch round prepared pizza pan. Coat lightly with melted butter or coconut oil and bake for 10 to 15 minutes, or until golden.
4. Top the pizza with the sauce, 1/4 cup mozzarella, grape tomatoes, garlic and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before serving.
Can play with other fun toppings, try red onions and bell peppers, mushrooms, organic nitrate free prosciutto, arugula or even a poached organic egg.  Let us know what you create!
Serves 1-2
Adapted from a recipe we found at mercola.com

B’s are the Bomb! Are you getting essential B-Vitamins?

Good nutrition is essential for good health and the possible prevention and resolving of many conditions. Getting enough vitamins and minerals are necessary part of leading a healthful life. But it is almost impossible to get all of your vitamins from food, especially with all of the processed food available. One group of vitamins that play an important, if not overlooked, role in your overall health are the B vitamins. B vitamins are an integral part of every system of your body, even down to the inner workings of your cells.

There are eight B vitamins that do various things in the body. The following is a list of benefits of each B vitamin.

 1. Vitamin B1 (Thiamine)-is essential for converting carbohydrates into energy from food. It is also important for heart, muscle and nerve function.

  • Food sources: Nuts, legumes, cauliflower, lean meats and sunflower seeds.
  • Deficiency can lead to vision problems, weakness/fatigue, mental problems and heart issues.

2. Vitamin B2 (Riboflavin)-is important for growth, the production of red blood cells and the conversion of carbohydrates into energy.

  • Food Sources: liver, eggs, nuts, fish and some dark green leafy vegetables.
  • Deficiency can lead to cracks in the corners of the mouth, eczema, eye irritation, a risk of heart disease due to high homocysteine levels.

3, Vitamin B3 (Niacin)-helps breakdown food for energy. It also helps with the function of the digestive system, skin and nerves. It is involved in widening blood vessels to      increase blood flow.

  • Food Sources: fish, chicken, beans, nuts, eggs, pork, salmon and beef liver.
  • Deficiency can contribute to digestive problems, depression, headache and thinning of the hair.

4. Vitamin B5 (Pantothenic Acid)-is important for the breakdown of fats, carbohydrates and proteins. It is crucial for growth, the production of hormones and cholesterol.

  • Food Sources: Beans, avocado, liver and vegetables in the cabbage family including broccoli.

5. Vitamin B6 (Pyridoxine)-affects over 60 proteins in the body, including those involved in the nervous system, red and white blood cell production, the immune system and heart disease.

  • Food Sources: meats, oily fish, poultry, whole grains, avocados, watermelon, bananas and peanuts.
  • Deficiency can lead to heart disease due to increased homocysteine levels, skin problems, impaired memory and concentration and increased risk for kidney stones.

6. Vitamin B7 (Biotin)-is involved in the production of amino acids, proteins, hormones and fatty acids.

  • Food Sources: egg yolks, chocolate, legumes, mushrooms, bananas, tomatoes, whole grains and nuts.
  • Deficiency is rare.

7. Vitamin B9 (Folate)-is used to produce chemical messengers in the brain, proteins and DNA. It is also important for pregnant women to prevent certain birth defects.

  • Food Sources: avocado, bananas, beets, oranges, asparagus, broccoli, green leafy vegetables and peas
  • Deficiency can lead to elevated levels of homocysteine that may increase the risk of heart disease. Low levels may also cause depression, anemia, problems with concentration, memory and hearing.

8. Vitamin B12 (Cobalamin)-critical for the production of red blood cells, the manufacture of DNA and nervous system function.

  • Food Sources: the only sources are animal products, including meats, milk and other dairy, eggs and fish. Some cereals and grain products are fortified.
  • Deficiency increases the risk of bone fractures, balance problems, weakness, depression, memory and hearing loss. Vegans and some vegetarians may become deficient in vitamin B12 due to the lack of animal product consumption.

Since many of us do not have the most healthful diet by not eating our fruits, veggies and other foods high in B vitamins, supplementation with a vitamin B complex may be a good idea. The B complex vitamins in our shop are activated and of the highest quality. Activated B vitamins means they can be used immediately with having to be converted by your body, like many of the other B complexes available.

All of the B vitamins have a wide variety of roles in the body that are crucial to being well. If you are deficient in any of these vitamins, your body may not be working at an optimal level, especially if you are stressed and feel tired all of the time. Our supplements are pharmaceutical grade and are of the highest quality with the highest absorption rate. Check out our activated B complex supplements below.


Source: University of Maryland, medical reports and articles on vitamins
*The statements in this article have not been evaluated by the Food and Drug Administration.