Healthy Holiday Season Recipes | Windsor Weight Loss

Windsor Weight LossThese fabulous  recipes are designed to keep the carbohydrate count low and still provide your taste buds with maximum seasonal joy!!

Feel free to eat unlimited turkey (no skin) all day! You may go up to 40 carbs during the holiday and if you happen to go a bit higher don’t panic, just make yourself some cinnamon tea and sip on it for the next few days. You should also increase exercise and water intake for the next few days to make sure you burn off any excess!

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Pain Relief Starts in the Kitchen | Windsor Colorado Nutrition

Windsor Colorado Weight Loss Nutrition Pain ManagementLow back pain is the leading cause of disability in the world. Headaches are epidemic and almost 60% of the population will report neck pain at any given time. Abdominal pain, joint pain, shoulder knee and hip pain are complaints we hear from patients on a daily basis.

Did you know that you can manage pain with food? If you eat the wrong kinds of food, your digestion will slow, inflammation will increase and you will suffer more. If you are already suffering and eat a food that you are sensitive to, or a food that increases and promotes inflammation, you will suffer as a result.

The main culprit behind increasing pain is the ingesting of sugar and carbohydrates. Carbs cause the body to increase insulin and this cascade promotes inflammation leading to pain and suffering. Ingest carbs (and the wrong carbs) for too long and the combination of inflammation and weight gain is a recipe for significant pain and suffering.

Fortunately, there is a solution to this suffering. In addition to the amazing services we offer for pain relief at Benchmark Medical Group, we also have nutritional programs that can reduce body fat, improve flexibility, promote strength and good muscle tone and, most importantly, reduce pain.

We have programs that can allow you to lose 3-7 pounds of body fat per week. This reduction in body fat can get you feeling more flexible, promote motivation to increase exercise and you reduce the storage of inflammation chemicals in the body to lessen pain. We have had patients lose more than 150 pounds with our programs! These folks not only report less pain, their entire lives change as a result of the transformation!

We also have targeted pain reduction nutritional programs that are used to get all of the pain-promoting substances out of the diet, increase alkalinity, promote great digestion and reduce inflammation caused by foods. The anti-inflammatory protocols can be as little as 3 weeks or longer for more chronic conditions. We have had patients report significant reductions in pain after only a few weeks of eating differently! It is amazing to watch people reduce weight, improve strength and get pain relief simply from a few dietary changes!

Fortunately, we have weekly educational programs that are free and open to the public to learn more about our total-body transformational programs. Every Tuesday night from 5:30-6:30 Dr. Jason Haas teaches how to lose weight, reduce pain, increase muscle and prevent diseases with nutritional changes. These classes are an invaluable tool for our dieters and the information presented can change your life!

We also have very specialized testing through our functional medicine doctors that can show us what the foods you are eating are doing to your blood, hormones, and your internal chemistry.

Food intolerances, diabetes and pre-diabetes, poor protein absorption, hormonal imbalances and other problems are often through blood and saliva laboratory testing and these tools can enable our doctors to create a program that is custom to your needs, your body and your goals! We have patients that tell us every day how they have never had doctors take such an individual and caring approach. We have the tools to find out what your problems are and the techniques to fix them!

If you or someone you know is suffering from pain, what are you waiting for? Call us today to see how our programs can get you lean, fit and living the pain free live you deserve! Call 970-686-9117 and ask about our specials!

#WindsorHealthcare #coloradopainrelief #nutritionforpain #spinalcorrection #cbp #agemanagementmedicine

Longevity starts with healthy weight!

benefitsofb12Longevity starts with healthy weight!


Do you want to live a long a productive life?  Do you see yourself energetic, active and healthy late into life?  Do you know what your future holds and how much your weight and body composition play in achieving your goals?

Having a better body makes you feel good and look good.  It’s pretty obvious, when you are at a healthy weight  your clothes fit better, your joints don’t hurt and you have the energy, stamina and vitality that healthy weight brings easily.  If you have a healthy body fat percentage, BMI and healthy weight, you are less likely to die from the biggest killers of Americans! Heart disease, cancer, stroke and diabetes risk can all be lessened with improved body composition and a closer to normal weight.

But what is normal?  Fortunately, like other physiological measurements of blood pressure, pulse, respiration rate and blood sugar, normal body composition has also been established and getting to within these normal limits can give you a better quality of life, better life insurance rates, less pain, better digestion and overall better health!

Women should have a body fat percentage between 18-28%, men should be in the range of 10-20% body fat.  These body fat measurements are best found on very specialized equipment, like the InBody520 body composition analyzer that we have at Benchmark Medical Group.

If you have body fat that is above these recommended ranges, you will most likely experience joint pain, less energy, poor sex drive, and fatigue! Conversely, if you have body fat percentages below this range, you can damage you immune system, women can stop menstruation, and overall health can suffer.  Getting into the range will get you looking and feeling better and you will decrease your chance of premature death significantly!

If you are struggling with weight and want real scientific answers to your troubles, the medical weight loss program at benchmark may be just the solution you are looking for.  We have helped thousands of people get fit, toned, and  within normal weight limits using our scientific and repeatable program.

If you have tried other programs and lost weight, but put it back on as soon as the program finished, what did you really accomplish? We can teach you how to lose body fat quickly and safely, give you valuable information on food combining, recipes for delicious healthy food, and lifestyle nutrition support to get you to your goal body weight and keep it off!

What are you waiting for?  The days of tight clothes, poor energy, health risks and poor quality of life can quickly be a part of the distant Waist Sizepast!  Our program changes lives, are you ready to change yours?









For more information about our weight loss programs, please see: To hear what our patients are saying about our amazing facility, please visit:

Fire- Roasted Tomato Salsa-Weight Loss



3 Cloves garlic, peeled

1tsp, olive oil

10 roma tomatoes, cored

3 jalapeno chile peppers

1 medium yellow onion, peeled and halved

3 tbsp, chopped fresh cilantro

1/4 cup fresh lime juice


1. Place the garlic cloves on a 6-inch square of heavy foil. Drizzle with oil. Bring edges of foil up around garlic cloves to enclose. Place 8 of the tomatoes, jalapenos, one onion half, and foil packet with garlic cloves on the rack of a covered grill over medium-high heat. Grill 6 minutes or until tomatoes and peppers are blackened and blistered and onions are charred, turning all ingredients once. Remove; let cool.

2. Meanwhile, finely chop remaining onion half. Chop remaining tomatoes.

3. In a blender combine grilled tomatoes, grilled onion, jalapenos, and garlic with oil. Cover; blend until nearly smooth.

4. Transfer to a medium bowl; add the chopped tomatoes, finely chopped onion, cilantro, lime juice, and 1.2 tsp. Kosher salt. Toss to combine. Season to taste with additional lime juice and salt, if desired. Makes about 4 cups.

Each (1/4 cup) serving 17 calories, 0g fat, 0mg cholesterol, 126 mg sodium, 3g carbohydrates, 1g fiber, and 1g protein


Recipe from Better Homes and Gardens Magazine August 1014 issue.

Rosemary Ranch Chicken

Rosemary Ranch Chicken Kabobs Recipe

Rosemary Ranch Chicken- all phases, serves 5

as adapted from

  • 1/4 cup olive oil

  • 3/4 cup Walden Farms ranch dressing

  • 3 tablespoons Braggs Liquid aminoes

  • 1 tablespoon minced fresh rosemary

  • 2 teaspoons sea salt

  • 1 teaspoon lemon juice

  • 1 teaspoon white vinegar

  • 1/4 teaspoon ground black pepper, or to taste

  • 5 skinless, boneless chicken breast halves – cut into 1 inch cubes


  1. In a medium bowl, stir together the olive oil, ranch dressing, liquid aminoes, rosemary, sea salt, lemon juice, white vinegar, and pepper. Let stand for 5 minutes. Place chicken in the bowl, and stir to coat with the marinade. Cover and refrigerate for 30 minutes.
  2. Preheat the grill for medium-high heat. Thread chicken onto skewers and discard marinade.
  3. Lightly oil the grill grate. Grill skewers for 8 to 12 minutes, or until the chicken is no longer pink in the center, and the juices run clear.

Asian-Style Shiitake Mushrooms & Baby Bok Choy

shiitake-and-bok-choyas adapted from

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  • shiitake mushrooms, stems removed and caps sliced
  • a small bag of baby bok choy, cut vertically in half
  • 2 teaspoons vinegar
  • 2 tablespoons Braggs liquid aminos
  • 1/4 cup water
  • 1 tablespoons Walden Farms pancake syrup
  • 1 garlic clove, finely minced
  • sea salt and freshly ground pepper
  • 2 tablespoons Walden Farms Sesame ginger dressing



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  • Brush away the dirt of shiitake mushrooms, remove the stems and slice the caps.
  • Rinse the baby bok choy completely to remove the grit and dirt stuck in between leaves. Slice the baby bok choy vertically in half. Dry leaves with a towel.
  • In a bowl, whisk together vinegar, liquid aminoes, water, pancake syrup, and Sesame ginger dressing. Season with salt and pepper. Set aside.
  • In a pan over medium heat, heat olive oil and add the garlic, cooking until fragrant and translucent, about 2 minutes.
  • Add the shiitake mushrooms and cook until soft, about 2 to 3 minutes.
  • Then, add the baby bok choy and cook until soft, about 3 to 4 minutes.
  • Add the reserved sauce into the pan and cook, stirring continuously until the vegetables are coated. Adjust the seasoning, if needed.


Grilled Zucchini with Sea Salt – all phases, serves 4


Grilled Zucchini with Sea Salt Recipe
as adapted from cooking light

  • 1 1/2 teaspoons extra-virgin olive oil
  • 1/4 teaspoon coarse sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 medium zucchini, cut diagonally into 1/2-inch-thick slices


  1. 1. Preheat grill pan over medium heat. Combine all ingredients in a bowl; toss well to coat. Arrange zucchini in a single layer in pan; grill 4 minutes, turning after 2 minutes.

Dill and Salmon with Cucumber Salad

Dill and Beet-Cured Salmon with Cucumber Salad Recipe

Dill and Salmon with Cucumber Salad- all phases, serves 4-6

as adapted from MyRecipes


  •  2/3 cup chopped fresh dill
  • 1/3 cup sea salt
  • 2 tablespoons granulated stevia
  • 2 teaspoons coarsely ground black pepper
  • 1 teaspoon crushed coriander seeds
  • 1 (3-pound) salmon fillet, cut in half crosswise
  • 1 1/2 cups shredded peeled beets (about 2 medium)


  • 2 medium cucumbers, peeled, halved lengthwise, seeded, and thinly sliced
  • 1 tablespoon sea salt
  • 1/4 cup vinegar
  • 2 tablespoons chopped fresh dill
  • 1/2 teaspoons granulated stevia
  • 1/2 teaspoon crushed coriander seeds
  • 1/4 teaspoon freshly ground black pepper
  • Fresh dill sprigs

To prepare salmon, combine first 5 ingredients in a small bowl. Sprinkle one-third of dill mixture in bottom of a 13 x 9-inch baking dish. Arrange 1 salmon half, skin-side down, on dill mixture. Combine one-third of dill mixture and beets in a small bowl; spread over salmon. Top with remaining salmon half, skin-side up. Spread remaining dill mixture evenly over salmon. Cover loosely with plastic wrap. Place a cast-iron skillet or other heavy object on top of salmon to weigh it down; refrigerate 24 hours.

Remove skillet; set aside. Uncover salmon; carefully turn salmon stack over. Cover loosely with plastic wrap. Place skillet on top of salmon, and refrigerate 24 hours. Repeat procedure one more time. (yep, three days! Don’t worry it will be worth your wait)

To prepare salad, place cucumbers in a colander; sprinkle with sea salt. Toss well. Drain in sink 1 hour. Place cucumbers on several layers of paper towels; cover with additional paper towels. Let stand 5 minutes, pressing down occasionally. Combine cucumbers, vinegar, and remaining ingredients except dill sprigs. Cover and chill 1 hour or up to 4 hours, stirring occasionally; drain well.

Scrape off and discard beet and salt mixtures from salmon. Discard liquid. Cut salmon into (1/8-inch-thick) slices; discard skin. Serve with salad. Garnish with dill sprigs, if desired.

Lemon and Garlic Grilled Chicken

Lemon and Garlic Grilled Chicken – all phases, serves 2
as adapted from Mels Kitchen cafe
  • Juice of 1 lemon, approximately 3 tablespoons
  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic, about 2 medium cloves
  • 1 teaspoon sea salt
  • 1/4 teaspoon pepper
  • 1/2 teaspoon dried oregano
  • 1 pound chicken breasts (I usually cut really thick chicken breasts down to thin them out and make the pieces a little smaller so they absorb the marinade better)


  1. Combine all marinade ingredients. Place chicken in a ziploc bag and pour marinade over chicken. Seal bag and place in fridge overnight. Grill.  Note: If you cut your chicken into smaller, bite-sized pieces and then marinate it, you can get away with only letting it marinate for 5 or 6 hours instead of overnight.
  2. Often, I will double the marinade and chicken and grill it all up and freeze the extras to use later.

Grilled Maple Marinated Shrimp

Grilled Honey Marinated Shrimp

Grilled Maple Marinated Shrimp – all phases, serves 4-6

1 bottle Walden Farms Italian salad dressing
1 cup Walden Farms pancake syrup
1/2 teaspoon minced garlic
2 pounds uncooked medium shrimp, peeled and deveined

1. Using a small bowl, combine the salad dressing, syrup and garlic; set aside 1/2 cup.
2. Pour remaining marinade into a large resealable plastic bag; add the shrimp.
3.Seal bag and turn to coat; refrigerate for 30 minutes. Cover and refrigerate reserved marinade for basting.
4. Drain and discard marinade. Thread shrimp onto eight metal or soaked wooden skewers.
5. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack.
6. Grill, uncovered, over medium heat or broil 4 in. from the heat for 1 to 1-1/2 minutes on each side.
7. Baste with reserved marinade.
8. Grill or broil 3-4 minutes longer or until shrimp turn pink, turning and basting frequently.