Clean Eats

Shake Added Sugar and Artificial Sweeteners

Find out how sugar impacts your health and how to overcome those sugar cravings with a simple add and subtract plan!

A Quick Guide to Healthy Milk Options

Find out what ingredients to avoid in alternative milks and what kinds of milk are recommended.

How to Eat For Maximum Fat Loss

Small changes can yield big results in your body composition.

Healthy meals made easy

Healthy Meals Made Easy

Get 12 delicious, breakfast, lunch, dinner and dessert recipes that are sure to make health accumulation a little easier.

Trader Joe’s and Costco Grocery Lists

What are some staple items that Dr. Matt adds to his cart at Costco and Trader Joe’s? Download the Costco and Trader Joe’s grocery haul lists.

Man with an apple in his outstretched hand

Want more tips on creating an eating routine that gets results?

Check out our blog posts that range from 5 Non-Food Items to Avoid to How to Start Your Morning with 30 grams of Protein.

Dr. Ama’s Favorite Salad Dressing Recipe (and mine as well)

“The ‘Jenzer dressing’ or ‘Mrs. Jenzer’s salad dressing’ has been going on green salads in my home since before I was born.  We literally had this dressing or a version of this salad dressing every day at my house with our dinner greens. It was tradition, in my Swiss family to always have a salad at the end of every dinner.”

– Dr. Ama

Salad Dressing
1/8th cup organic mustard
1/4 cup balsamic vinegar
1/2 cup avocado oil or olive oil
Herbamare to taste (optional) — This is a game-changer!

Mix together in a glass jar and store in fridge for up to 2 weeks although it will be gone before that! If you’ve never tried Herbamare seasoning, it truly makes everything taste better and is a great substitute for salt.

Broccoli Sprouts

Broccoli sprouts are loaded with Sulforaphane, which has been shown in vitro studies to have anticancer effects against PROSTATE, BREAST, and BLADDER cancers. It also protects the skin from UV radiation.

Broccoli sprouts have also been found to help reduce Helicobacter pylori induced gastritis, PROTECT against oxidative stress-induced upper airway disease and against oxidative DNA damage. 

Check out www.sproutpeople.org to get on the “B” train.

Dr. Ama’s Chocolate Chip Cookies

Do you love to bake? Try to use only unrefined sugars in all of your baking and decrease the amount of sugar used in each batch of baking by 1/10th each month. Your tastebuds will not recognize the difference but your waistline will!

1 stick butter softened

1/2 cup coconut palm sugar

2 tablespoons honey (optional)

2 eggs

4 teaspoons vanilla

2.5 cups blanched almond flour

1/2 cup tapioca flour

2 tablespoons coconut flour

1 teaspoon baking soda

1 teaspoon baking powder

1 teaspoon sea salt

1 cup Enjoy Life chocolate chips

Can add walnut pieces and shredded unsweetened coconut flakes to this base to switch it up a little. Preheat oven to 350 degrees F. Bake for 10-12 min.