Optimal Body LLC

10/15/2026

Crispy Chicken with Kale and Red Onion

1 tsp cumin
1⁄2 tsp black pepper, divided
4 chicken breasts (about 1 3/4 lb.), patted dry with paper towels
1 tbsp olive oil
1 medium red onion, sliced
5 garlic cloves, thinly sliced
8 oz. stemmed, torn kale

1. Preheat oven to 450°F.

2. Combine cumin with ¼ teaspoon pepper and sprinkle evenly over both sides of chicken.

3. Heat a large cast iron pan over medium heat. Add olive oil and swirl to coat. Once hot, place chicken. Cook 8 minutes or until skin is lightly browned. Remove the chicken from the pan and set aside.

4. Add red onion, garlic, and remaining ground pepper to the pan drippings. Cook 3 minutes or until the onion is softened. Add half of kale and cover, cook 2 minutes or until lightly wilted. Stir in remaining kale, cover, and cook 2 minutes more.

5. Stir and top with chicken. Bake uncovered for 10 to 12 minutes, or until chicken is cooked through (an internal temperature of 165°F).

*Reference your nutrition guide for serving sizes*

10/14/2026

20 Clever Tips to Eat Healthy When Eating Out

Eating out is linked to poor food choices and overeating. Here are 20 clever tips for maintaining healthy eating habits when dining out.

10/14/2026

One Skillet Chicken with Spinach and Mushroom

2 tbsp olive oil
1 lb. chicken breast, cubed
1⁄4 cup vegetable broth, no sugar added
2 cups mushrooms, cleaned and sliced
1⁄2 cup yellow onion, chopped
4 cloves garlic, minced
2 tbsp balsamic vinegar, no sugar added
3 cups packed baby spinach
2 tbsp fresh parsley, chopped

1. Heat olive oil in a medium skillet or cast-iron pan on high heat. Brown chicken for 8-10 minutes, flipping halfway through. When the chicken is done, remove from pan, place on a plate, and cover with foil.

2. Using the same pan, add vegetable broth, mushrooms, and onion. Cook until browned (about 5-7 minutes). Add garlic and cook for 30 seconds, then add balsamic vinegar.

3. Return chicken to the pan and add baby spinach. Cover with a lid and cook 2-3 minutes to wilt the spinach and warm the chicken through.

4. Serve warm and sprinkle with fresh parsley.

*Reference your nutrition guide for serving sizes*

10/13/2026

Sheet Pan Asparagus and Lemon Chicken

1 lb. boneless, skinless chicken breasts
1 tsp herbes de Provence
1 garlic clove, minced
2 tbsp olive oil
1 tbsp lemon zest
1⁄8 cup freshly squeezed lemon juice
1⁄2 tsp ground black pepper
1 bunch asparagus
1⁄2 yellow onion, thinly sliced
1 lemon, thinly sliced
Parsley, for garnish

1. Preheat oven to 400ºF and line a baking sheet with parchment paper. Place chicken breasts evenly spaced on the sheet and leave aside.

2. In a small bowl, mix together the herbes de Provence, minced garlic, olive oil, lemon zest, lemon juice, and pepper until well combined.

3. Slowly pour half the lemon mixture over the chicken. Bake until almost done, about 20 minutes.

4. While chicken cooks, trim asparagus and slice onion. Toss vegetables with remaining herbes de Provence mixture. (Reserve some seasoning for later.)

5. Remove chicken from oven and set to low broil. Arrange asparagus and onion around the edges of the pan. Pour remaining seasoning over the chicken. Add lemon slices.

6. Broil until the asparagus is crisp-tender and chicken is golden brown, about 10 minutes.
Sprinkle with fresh parsley and serve immediately.

*Reference your nutrition guide for serving sizes*

10/12/2026

Meditation is a skill, and embracing and learning that skill can help you to redirect and control racing thoughts that can often result in insomnia. In addition, your body is helped to relax, tension is released, and you are placed in a peaceful state where your body and mind are more likely to fall asleep.

"In the midst of the silence there is grace and beauty. Take a moment to capture the quintessential magnificence that is around you. Hold it, breathe it in and embrace all that is around you, knowing that it abounds within you as well. You are beauty, grace and magnificence."

10/11/2026

Sunday Reset:

“Accept yourself. Love yourself as you are. Your finest work, your best movements, your joy, peace, and healing comes when you love yourself. You give a great gift to the world when you do that. You give others permission to do the same: to love themselves. Revel in self-love. Roll in it. Bask in it as you would sunshine.”

What is one thing you appreciate about yourself and want to celebrate?

10/11/2026

Spinach Turkey Patties

1 lb. ground turkey
1⁄2 red onion, diced
1⁄2 cup spinach, finely chopped
1⁄2 tsp black pepper
1 tsp onion powder
1⁄2 tsp fresh dill
1 tsp oregano
2 tbsp olive oil
8 lettuce leaves

1. In a medium bowl, mix turkey, red onion, tomatoes, spinach, black pepper, onion powder, dill, and oregano. Form into 4 patties about 1-inch thick.

2. Preheat olive oil in a grill pan or cast-iron skillet over medium-high heat. Add patties and cook for 10 minutes per side, or until internal temperature reaches 160°F.

3. Assemble turkey burgers: Place spinach turkey patty on top of a lettuce leaf and add your favorite toppings and finish with another lettuce leaf.

*Reference your nutrition guide for serving sizes*

10/11/2026

Sugar isn't all bad. Glucose is your primary energy source.
Cellular energy, muscle function and brain function all depend on it, and so do a lot of metabolic processes. When you're low (hypoglycemic), energy drops and both physical and cognitive performance can suffer.
Want help finding the right balance? Link in bio.

10/10/2026

How much fiber do you actually need?
95% of people aren't getting enough. Most Americans get only 10 to 15 grams a day. The minimum standard is about 25 grams for women and 35 for men. Low fiber is linked to insulin resistance, the precursor to type 2 diabetes.
Want help closing the gap? Our coaches can help. Link in bio.

10/10/2026