Optimal Body LLC

10/23/2026

Slow Cooker Meatballs and Marinara

1⁄4 blanched almond flour
2 tsp onion powder
1 tsp garlic powder
1 tbsp Italian seasoning blend
Generous pinch crushed red pepper adjust for spice preference
2 lbs grass-fed beef, ground
1 egg
1 tbsp chopped fresh parsley (optional)
28 oz. can crushed tomatoes with basil
14 oz. can diced tomatoes with basil and garlic
1 6-oz can tomato paste
1⁄2 medium onion chopped
2 tbsp chopped fresh garlic
2 tbsp chopped fresh oregano leaves
2 bay leaves

1. In a small bowl, mix the almond flour, onion and garlic powder, Italian seasoning, and crushed red pepper.

2. In a large bowl, add the ground beef, the egg and almond flour mix (plus parsley if adding) and gently mix with your hands until the mixture binds and is evenly distributed - It’s important not to work the meat too much or it becomes tough.

3. Line a large baking sheet with parchment paper and preheat your broiler on low.

4. Form the meat mixture into 20 meatballs and arrange on the baking sheet.

5. Broil 2-4 minutes, just to lightly brown, and release a small amount of fat (this avoids an overly greasy sauce).

6. Remove promptly. Add the meatballs to the slow cooker, leaving behind any rendered fat. Top the meatballs with all sauce ingredients and give a gentle stir, being careful not to break the meatballs.

7. Cover and cook on low for 4 hours, or until meatballs are cooked through.

8. To make the sauce: Put crushed tomatoes in a bowl. While stirring, add in diced tomatoes, tomato paste, chopped onion, fresh garlic, fresh oregano leaves, and bay leaves.

*Reference your nutrition guide for serving sizes*

10/22/2026

10/22/2026

Cod with Zucchini and Fennel Seeds

3 tomatoes, grated
2 small zucchinis, grated
1 tbsp fennel seeds
1 thyme sprig, finely chopped
2 cloves garlic
1 tbsp olive oil
1 lb. cod fillets

1. Preheat the oven to 400° F.

2. Gently mix the grated tomatoes, zucchini, fennel seeds, thyme, garlic, and olive oil, then set into a baking dish. Bake for 15 minutes.

3. Remove from the oven and place the cod fillets on top of the zucchini mixture. Spoon some of the juices over the fish. Return to the oven for another 15 to 20 minutes, or until the fish is flakey and fully cooked.

4. Serve your fish hot, topped with the tomato-zucchini mixture.

*Reference your nutrition guide for serving sizes*

10/21/2026

How to Stop Eating Junk Food: 10 Tips

Here are 10 tips to help you control your cravings and stop eating junk food.

10/21/2026

Turkey Stuffed Zucchini Boat

4 zucchini
2 tbsp olive oil
1 lb. ground turkey
1⁄2 yellow onion, chopped
1 red bell pepper, chopped
1⁄2 cup mushrooms, chopped
1 tbsp Italian seasoning
1 tsp fennel seeds
1⁄2 tsp red pepper flakes
1⁄2 tsp black pepper
1 cup unsalted diced tomatoes
1 cup unsalted tomato sauce
1⁄4 cup full-fat, unsweetened canned coconut milk
1⁄4 cup fresh parsley, for serving

1. Preheat the oven to 400°F. Slice the zucchini in half lengthwise and use a spoon to scoop out the flesh. Chop the zucchini that was scooped out and set aside. Brush the zucchini boats with olive oil and set on a baking tray.

2. Heat the olive oil in a skillet over medium heat. Add the ground turkey and cook for 2 minutes. Add the reserved zucchini, onions, red pepper, mushrooms, and spices. Cook, stirring frequently, until browned, about 8 minutes.

3. Stir in the diced tomatoes, tomato sauce, and coconut milk. Remove from the heat and scoop the turkey mixture into the zucchini boats. Bake for 20-25 minutes, or until the zucchini is tender. Garnish with fresh parsley and serve!

*Reference your nutrition guide for serving sizes*

10/20/2026

Strawberry Basil Chicken

4 large chicken breasts, pounded 1-inch thick
4 tbsp balsamic vinegar, no sugar added
2 tbsp olive oil, divided
2 garlic cloves, minced
1⁄4 tsp red pepper flakes
1⁄4 tsp black pepper
1 cup fresh basil, chopped
2 cups strawberries, chopped

1. Set the chicken breasts in a plastic bag or shallow dish. Whisk the balsamic vinegar, 1 tablespoon of the olive oil, garlic, red pepper flakes, and black pepper. Then pour evenly over the chicken. For best results, marinate a few hours or overnight.

2. Heat the remaining tablespoon of olive oil in a skillet over medium heat. Add the chicken to the hot pan and cook for about 5 minutes per side, or until golden brown and cooked through.

3. Meanwhile, toss the strawberries and basil together.

4. To serve, top each chicken breast with the strawberry basil mixture and finish with more black pepper, if you wish.

*Reference your nutrition guide for serving sizes*

10/19/2026

A bigger study of 3,500 people researched the effects of habitual meditation. The study found that meditation helped to reduce complaints of intermittent or chronic pain.

"Taking time for yourself enables you to become innately one with yourself and with others, consistent in the flow that is connected into true source. This time can restore, rebalance and reconnect you to the power and essence of your innate abilities."

10/18/2026

Sunday Reset:

“Acknowledge, accept, and honor that you deserve your own deepest compassion and love.”

How can you show yourself some compassion and love this week?

10/16/2026

Pan Seared Cod with Tomato Basil Sauce

4 tbsp olive oil, divided
1⁄2 tsp crushed red pepper flakes
2 large cloves (or 3 smaller cloves) garlic, finely minced
1 pint cherry tomatoes, sliced in half
1⁄4 cup chicken stock
1⁄2 cup fresh basil, finely chopped
2 tbsp fresh lemon juice
1⁄2 tsp fresh lemon zest
1⁄4 tsp fresh ground black pepper (more to taste)
11⁄2 lbs. fresh cod, cut into 4 fillets (or four 6 ounce fillets)

1. Preheat oven to 375°F.

2. Heat 2 tbsp olive oil in a large sauté pan over medium heat. Add crushed red pepper flakes and garlic and sauté for 1 minute, or until garlic is fragrant.

3. Add the cherry tomatoes and cook, stirring occasionally, until they are soft and blistering, but still hold their shape, 9 to 12 minutes.

4. Add in the chicken stock, stir, and allow the mixture to come to a gentle simmer.

5. Stir in the basil, lemon juice, and lemon zest. Let cook for 2 minutes. Transfer the sauce into a bowl and set aside.

6. Heat the remaining 2 tbsp olive oil in a large sauté pan over medium heat. Add the cod and cook until golden brown, about 5 minutes. Carefully flip the cod over and place the pan in the oven to continue cooking for another 5 minutes, or until the fillets are cooked through.

7. Pour the tomato basil sauce over the cod and serve at once.

*Reference your nutrition guide for serving sizes*