Empowered Health & Wellness

🍂 Autumn in a Bowl: Roasted Butternut Squash & Quinoa Salad 🥣

Warm up your table with this savory, sweet, and crunchy fall harvest salad! Packed with roasted butternut squash, crisp Honeycrisp apples, pecans, tart cranberries, and a bright Dijon-apple c***r dressing. 🍁

📌 Save this recipe for your weekday lunches or holiday dinners!

Prep time: 15 minutes

Cook time: 30 minutes

Servings: 6

Ingredients

Salad Base

1 cup dry quinoa (cooked according to package instructions)

20 oz butternut squash, peeled and cubed

2 tbsp olive oil (for roasting)

Salt and black pepper, to taste

1 Honeycrisp apple, chopped

½ cup dried cranberries

½ cup pecans, chopped

½ lb bacon, cooked and chopped (optional)

Apple C***r Vinaigrette

½ cup extra virgin olive oil

¼ cup apple c***r vinegar

Juice of 1 fresh lemon

1 tbsp Dijon mustard

1 tbsp honey

Salt and black pepper, to taste

Instructions

Roast the Squash: Preheat your oven to 425°F (218°C). Spread the cubed butternut squash on a baking sheet, drizzle with 2 tablespoons of olive oil, and season with salt and black pepper. Roast for 25–30 minutes, tossing halfway through, until tender and lightly browned.

Cook the Quinoa: While the squash roasts, rinse the quinoa thoroughly. Combine 1 cup of dry quinoa with 2 cups of water (or broth) in a pot, bring to a boil, cover, reduce heat to low, and simmer for 15 minutes. Remove from heat and fluff with a fork.

Make the Dressing: In a small jar or bowl, whisk together the extra virgin olive oil, apple c***r vinegar, lemon juice, Dijon mustard, honey, salt, and pepper until emulsified.

Assemble & Toss: In a large serving bowl, combine the cooked quinoa, roasted butternut squash, chopped Honeycrisp apple, dried cranberries, pecans, and bacon (if using). Pour the dressing over the top and gently toss to coat everything evenly. Serve warm or chilled.

🥓If adding 1/2 lb (8 oz) cooked, chopped bacon: Add approximately +85 calories, +7 g fat, and +5 g protein per serving (increases sodium by ~260 mg per serving).

Note: Quinoa yield calculated based on 1 cup dry quinoa (~3 cups cooked).

Come hear our amazing dietitian, Christopher Michael Nguyen, speak at PEAK Fitness and Training!! 🍃

📣 SAVE THE DATES!

We have some exciting events coming up at PEAK Fitness & Training, and we can’t wait to bring our community together! From health and wellness to fitness challenges and giving back, we have some great things planned for the rest of 2026!

Whether you’re looking to learn something new, challenge yourself, or support an amazing cause, we’d love to have you be a part of it!

Let’s make the last months of 2026 count. 💪

Don’t forget…our clients get a discounted membership! 💪🏼

Why Successful Weight Management Takes More Than Just a Prescription 🌿

If you’ve considered or started a GLP-1 weight-loss medication, you know it’s not just a quick fix—it’s a major medical journey. While primary care physicians play a vital role in general health, studies show that limited time, brief appointment windows, and competing medical priorities make it difficult for standard primary care visits to provide the intensive support these therapies require.

At Empowered Health & Wellness, our practice offers a dedicated, structured model designed for complete, long-term success:

✨ Nuanced Medical & Drug Management

Selecting the right agent and adjusting doses requires focused care. We tailor medication selection to your unique health profile—taking into account cardiovascular health, sleep apnea, metabolic markers, and long-term goals.

✨ Protecting Muscle & Metabolic Health

GLP-1 medications require proactive management to navigate side effects, ensure key nutrient intake, and prevent the loss of muscle and bone mass. We actively monitor body composition, muscle strength, and functional health—assessments rarely performed in general primary care.

✨ Integrated Dietitian & Behavioral Support

Research shows that 50–67% of patients discontinue GLP-1s within a year without proper support, leading to weight regain. We wrap medical therapy in structured behavioral counseling and Registered Dietitian support to amplify results and build lasting habits.

While primary care offices work hard to support overall patient wellness, our specialized infrastructure and dedicated time allow us to guide your journey every step of the way.

Ready for a personalized, comprehensive approach to your health?

👉 Message us or call us to get started!

🍂 IT’S CROCKTOBER! 🏈

Looking for the ultimate football watch-party food that won’t sideline your health goals? We’ve got you covered with this Slow Cooker Buffalo Chicken Dip!

It’s packed with protein, incredibly low-calorie, and has all the rich, zesty flavor of game-day favorites without the heavy fats. Perfect for dipping with fresh veggies or baked chips while you cheer on your team.

✨ Healthy Tip: Swap the heavy sour cream and cream cheese for non-fat Greek yogurt and light cream cheese. You get the exact same creamy, tangy buffalo dip texture but with a massive protein boost and 70% less fat!

Save this post, throw it in your slow cooker this Sunday, and tag us in your game-day spreads! 👇

✨Ready to transform your health and take control of your well-being? 🍃

At Empowered Health and Wellness, our expert team is here to support you every step of the way!

If you are tired of feeling rushed and looking for providers who truly listen, then look no further! 🩺

🥗 Personalized meal plans
🏃‍♂️ Fitness plans
🏋️ Discounted gym memberships
🩺 Chronic disease management
🧬 Genetic testing
💪🏼 Weight loss management
💊 Fullscript supplements
🎉 Positive encouragement

Call us today to get scheduled!
📞 (302)291-2374

🪷Check us out at www.empoweredhealth302.com

Crocktober is here! 🥣🍂

Busy week? This high-protein, low-calorie dinner solution is perfect for when you're short on time. Throw everything in your slow cooker and let it do the work!

Ingredients

1 lb 99% Fat-Free Lean Ground Turkey Breast

1 medium Yellow Onion, diced

1 can (15 oz) Black Beans, rinsed and drained

1 can (15 oz) Kidney Beans (or Pinto Beans), rinsed and drained

1 can (15.25 oz) Sweet Yellow Corn, drained (or 1½ cups frozen corn)

1 can (14.5 oz) Diced Tomatoes, undrained

1 can (10 oz) Rotel Diced Tomatoes with Green Chilies, undrained

1 can (8 oz) Tomato Sauce

1 packet (1 oz) Low-Sodium Taco Seasoning

Slow Cooker Instructions

Brown the Meat: In a skillet over medium-high heat, brown the ground turkey with the diced onion until fully cooked. Drain any excess moisture and transfer to your slow cooker.

Combine Ingredients: Add the black beans, kidney beans, corn, diced tomatoes, Rotel, tomato sauce and taco seasoning to the slow cooker. Stir well to combine.

Cook: Cover and cook on LOW for 6–8 hours or HIGH for 3–4 hours.

Top with your favorites, like shredded cheese, avocado slices or a dollop of plain Greek Yogurt. Enjoy!

Feeling brave??? Here's a twist...🤪

Add 1 can (15 oz) 100% pure canned pumpkin puree.

How it works: Pumpkin puree vanishes into the taco spices—it doesn't taste like pumpkin at all! Instead, it adds extra fiber, creates a rich chili-like thickness!

😉👟✨Taking small, consistent steps every day is one of the most effective ways to boost your health, improve heart function, and elevate your energy. We are excited to invite you to join our 10,000 Step-a-Day Walking Challenge with Empowered Strides!

Whether you are looking to build a new daily habit, increase your activity level, or simply add more movement to your routine, this challenge is designed for all fitness levels.

Why Join? 📊 Track Your Progress: Get simple strategies and daily logs to keep you on track.

🤝 Stay Accountable: Join a supportive community of fellow patients working toward the same goal.

❤️ Health Benefits: Walking just 30 to 45 minutes a day can help lower blood pressure, improve mood, and aid in weight management.

Challenge Details:
📅 Start Date: Anytime!

⏱️ Duration: 28 days

How to Register:

Click the link below or reply to this message to secure your spot!

👉 https://l.bttr.to/RQAa9

Ready to get moving? Let’s take the first step together!

Best in health,

Candace, Lori and Michael🌿👟

Come see us for your Fit3D scan!