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4424 West 29th Avenue
Denver, CO, 80212
United States

(720) 689-5208

Located in the Highlands in Denver, Colorado, Healing Vibes Acupuncture & Wellness offers acupuncture for back pain, cupping, health coaching, holistic medicine, massage and more.

Posts | Holistic Medicine Highlands, Denver | Acupuncture for Back Pain & Asthma

Information and helpful articles from Healing Vibes Acupuncture & Wellness. Located in the Highlands in Denver, Colorado, we offer acupuncture for back pain, cupping, health coaching, holistic medicine, massage and more.

Filtering by Category: Recipes

Meal Prepping

Healing Vibes

With the crazy schedules that life throws at us, it is easy to make poor food choices. My way to make sure I stay on track with my eating is by eliminating the stress and time factor of having to cook every single night and day by meal prepping!  It saves you time in the kitchen and helps keep you on track with healthy eating! You can meal prep for just dinner or for all meals and snacks you eat during a day…the choice is up to you. So what is meal prepping?  Essentially it is planning and prepping your meals in advance for the next couple of days or for your whole week.  This basically means cooking items in bulk and eating leftovers.  Food prep can be anything. It can mean just simply chopping up peppers or other vegetables ahead of time for recipes, washing fruits and vegetables so they are ready for snacking. Portioning out nuts or other food items for snacks. Cutting up chicken or beef to be recipe ready, or fully making your meals. Its whatever is going to work best for you!

Healthy choices are easier to make when they are ready to be eaten!

HOW TO:

- Pick one day a week as your prep day (pick the day that you have the most time)

- Grocery shop on this day as well

Plan your meals for the week using this simple guideline:

 Protein + Complex Carb (starch) + Vegetable (and always make sure  to get your healthy fats in!)

Protein Options:

- Chicken Breasts (Boneless, Skinless)

- Ground Beef – 90% lean or higher (Grass fed is best!)

- Ground Turkey – 93% lean or higher

- Fish – Salmon (ONLY WILD CAUGHT)

- Eggs (hard boil a bunch for the week!)

- Steak

 

Vegetarian or Vegan plant based proteins:

-Beans (black beans, garbanzo beans, kidney beans, etc.)

- Lentils

- Quinoa

-Oatmeal

 

Complex Carb options: opt for whole grain, complex carbohydrates as your fuel!

- Quinoa— you can add whatever flavors/spices of dish to quinoa to boost flavor

- Sweet potato (MY FAVORITE!)

- Brown rice

- Potato

- Rice Varities: Jasmine*, Basmati*, Wild Grain*, Etc.

- Buckwheat

 

Vegetable options (these are just a few):

- Spinach/Kale

- Green Beans

- Mushrooms

- Asparagus

- Broccoli / Cauliflower

- Cucumber

- Red, Yellow, Orange Peppers

- Zucchini

- Brussel sprouts

- Squash

- Carrots

- Tomatoes

 

Healthy Fats

- Advocado

- Nuts

- Coconut Oil

- Olive Oil

- Nut butters

- Grass fed meat & Wild Caught Salmon

- Organic Egg Yolk

PREP

  1. Grocery shop for the week

  2. Peel, chop, cut all veggies and fruit for the week (cook what needs to be cooked)

  3. Prep your protein/meals (Make your meat "basic" to be used in a variety of ways throughout the week)

If you just don’t have the time to dedicate to meal prepping, I would suggest picking up prepped meals from a local store! On the weeks that I know I just won’t have time to prep my meals, my favorite places to go for meal prepping in Denver are FitKitchen and Fit Foods 4 U. If you aren’t in the Denver area, there are meal prep services that will ship right to your door. One that I would recommend is Icon Meals. Give yourself time to reap the rewards and make it a habit! In order to experience the benefits, see the results, and form new habits, you need to stick with your weight loss/ health strategies! Remember, it takes about 3 weeks to form a habit. Don’t throw in the towel if food prep doesn’t work the first few times! Expect to make a few adjustments along the way!

Superfood Salad

Healing Vibes

Superfood Salad

  • 2 tbsp Stevia

  • 1/2 cup vinegar

  • 1/2 teaspoon salt

  • 1/2 teaspoon ground black pepper

  • 1/4 cup extra-virgin olive oil

  • 1 bunch kale, stems removed and leaves chopped

  • 1/4 red onion, sliced thin

  • 1 cup shredded carrot

  • 1 cup baby tomatoes

  • 2/3 cup fresh blueberries

  • 1/2 cup sweetened dried cranberries (such as Ocean Spray® Craisins®)

  • 1/2 cup cashew pieces

  • 1/2 cup shelled, roasted sunflower seeds

Directions

  1. Whisk stevia, vinegar, salt, pepper, and olive oil together in a bowl until stevia is dissolved; set aside.

  2. Toss kale, edamame, red onion, carrot, blueberries, dried cranberries, cashew pieces, and sunflower seeds together in a bowl. Pour about half the dressing over the mixture and toss to coat. Cover bowl with plastic wrap and refrigerate 4 to 6 hours. Serve remaining dressing on side.

Broccoli Cheddar Quinoa Bites

Healing Vibes

Broccoli Cheddar Quinoa Bites

 

  • ¾ cup uncooked quinoa, rinsed

  • 1½ cups water (or vegetable broth or chicken broth)

  • 2 eggs, lightly beaten

  • 2 cups broccoli florets, finely diced

  • 1 cup yellow onion, finely diced

  • 1 garlic clove, finely minced

  • 1½ cups shredded cheddar cheese

  • ½ teaspoon paprika

  • Crushed red pepper (optional) to taste

Instructions

  1. In a medium sauce pan, combine quinoa and water (or broth) and cook according to package directions. Let cool.

  2. In a large bowl, combine cooled quinoa, eggs, broccoli, onion, garlic, cheese and paprika.

  3. Preheat oven to 350° F. Spray mini-muffin tins with cooking spray.

  4. Put a heaping tablespoonful of quinoa mixture into prepared muffin cups. Bake for 15 to 20 minutes, or until edges turn golden brown. Remove from oven and let cool for 5 minutes and then gently remove from pan to cool completely.

Carrot Apple Salad

Healing Vibes

 

Carrot Apple Salad

1 can (8 ounces) unsweetened crushed pineapple

2 medium apples, diced

3 cups shredded carrots

3 tablespoons raisins

3 tablespoons honey

2/3 cup vanilla Greek yogurt

1 tablespoon lemon juice

Instructions

1. Drain pineapple, reserving juice in a bowl.

2. Add apples to the juice; toss to coat. Let stand for 5 minutes; drain.

3. In a large bowl, combine the pineapple, carrots, raisins, coconut and apples.

4. In a small bowl, combine the remaining ingredients. Pour over carrot mixture and toss to coat.

5. Cover and refrigerate for 3-4 hours or until chilled.

Pumpkin Protein Pancakes

Healing Vibes

Pumpkin Protein Pancakes

5-6 egg whites or 2/3-3/4c liquid egg whites

2 heaping tbs. pure organic pumpkin purée

1tbs. Coconut flour

2tbs. Vanilla

1tbs. Whey protein

1/3tsp baking powder

tons of cinnamon

tons of pumpkin pie spice

1-2tbs of water or almond milk (can add more if batter is too thick)

Instructions

Blend ingredients until very well blended into moderately thick batter.

Heat skillet to medium, pour mixture into pancakes.

Cook thoroughly on each side

Cucumber Rollups

Healing Vibes

cucumber-roll-up.jpg

Cucumber Rollups

 

Cucumbers

Hummus

1 tablespoons herbs, such as cilantro, if desired

Sliced turkey or chicken

Instructions

  1. Slice the cucumbers using a vegetable peeler. Lay the cucumbers aside on a paper towel plate to allow excess moisture to drain.

  2. Spread the hummus across the cucumber slices and sprinkle with fresh herbs if desired.

  3. Spread thinly sliced ham or turkey across the cucumber slices if desired.

  4. Roll up carefully, using a toothpick to close if needed.

  5. Keep refrigerated until serving.

Chicken Quesadilla

Healing Vibes

Chicken Quesadilla

2 (10-inch) Whole Wheat burrito size tortillas 1 cup chopped grilled chicken 1/4 cup Chipotle Sauce (recipe below) 1/2 cup Mexican blend cheese Chipotle Sauce- Makes about 1 cup 1/2 cup Greek yogurt 1 tablespoon canned chipotle in adobo sauce (use more if you like spicy) 1 teaspoon freshly squeezed lime juice 1/2 teaspoon paprika 1/4 teaspoon cumin 1/4 teaspoon garlic salt 1/4 teaspoon onion powder

Use hand blender or food processor, blend together all ingredients until combined.

Instructions

  1. On half of the tortilla spread 2 tablespoons of chipotle sauce

  2. Evenly spread chicken on top of sauce

  3. Evenly Spread cheese on top of chicken

  4. Fold tortilla in half and place on skillet on medium heat

  5. Cook for 3 minutes on each side, or until golden brown

Cut into pieces and serve immediately

Chicken Lettuce Wraps

Healing Vibes

Chicken Lettuce Wraps

2 T. sesame oil, divided 1 c. mushrooms, chopped 1 lb. ground chicken 2 garlic cloves, minced 6 basil leaves, finely chopped

2 T. hoisin sauce 2 T. teriyaki sauce 1 T. coconut aminos 1 t. rice wine vinegar 1 t. ground ginger 1 t. cornstarch 1 T. Siracha sauce or chili garlic sauce (to taste, optional)

1 head bibb or butter lettuce, separated into leaves 2 small green onions, sliced

 

Instructions

  1. In a medium wok or skillet over medium heat, heat 1 tablespoon of the sesame oil. Add the mushrooms, and cook, stirring occasionally, until golden brown and softened (about 5 minutes); transfer to a plate and set aside. Add 1 more tablespoon of sesame oil to the skillet and bring the heat back up. Add the chicken and cook until done, about 4-5 minutes, crumbling the meat as it cooks. Drain fat, if needed. Add the minced garlic, stir for 30 seconds.

  2. Add the mushrooms back into the skillet and sprinkle in the basil leaves; stir to combine.

  3. Meanwhile, in a small mason jar or mixing bowl, combine the hoisin sauce, teriyaki sauce, soy sauce, rice wine vinegar, ground ginger, cornstarch, and sriracha; shake or whisk to combine.

  4. Pour sauce over the chicken mixture and stir to coat evenly; cook until heated through and slightly thickened, about 1 minute.

  5. Spoon into the leaves of butter lettuce (or scoop over bowls of rice). Top with sliced green onions.