Rhonda’s Recipe Roundup Rewind – Mashed Cauliflower


Starting this week, we are going to send out some of our most popular recipes for 2019. Hopefully we will all have a lot of fun along the way.  Speaking of fun, What did the Cauliflower bank robber say to the Broccoli get away driver?  Floret!  

From June 2019:
This week at Rhonda’s Recipe Roundup, we have just the thing to get you over hump day with our Mashed Cauliflower Recipe.  Broccoli will be green with envy.  This is a great, quick and easy recipe for any day of the week.  

Thank you for allowing us to be on this journey with you, and for your commitment to your health. If you have any great recipes that you have discovered, we would love  to hear from you.  Please email them to info@genesisregenmed.com 

Mashed Cauliflower

Prep Time 15 mins

Cook Time: 10

Total Time 25 mins

Stage: All Stages Body N Balance
Servings: 2
Calories: 56

• 16 oz Cauliflower
• 3 Cloves Garlic roasted
• ⅛ tsp Thyme
• ½ tsp Chives
• ⅛ tsp Garlic Powder
• Pink Salt to taste
• Pepper to taste

1. Steam cauliflower in saucepan until softened, about 6-8 minutes
2. Drain cauliflower and transfer to food processor
3. Add in garlic cloves and seasonings and process until desired texture is reached

Bioidentical Hormone Replacement Therapy vs Pharmaceuticals

Is Bioidentical Hormone Replacement Therapy Safer Than Pharmaceuticals?

Hormones are chemical messengers that are involved in countless areas of human health. We literally couldn’t live without them. But many people—many mainstream doctors included—are confused about the safety of taking hormone replacement.

It makes sense why. The pharmaceutical industry has thrown major dollars and significant effort behind artificial hormone replacement drugs. 

But artificial hormones aren’t working with the body to restore normal hormone levels. Instead, these foreign substances disrupt the body’s intricate processes and interactions. The reason is that artificial hormones aren’t even hormones, in the true sense of the word. Sure, they mimic hormones. But their molecular structure doesn’t match that of the body’s own hormones. And even the smallest changes in molecular structure can change how the body responds. 

We have plenty of examples of chemicals mimicking hormones, with very unhealthy effects. Take BPA, for example. BPA is a chemical in plastics that mimics estrogen. When it binds with the estrogen receptor in the body, it creates a substance that interacts with DNA—and has a variety of negative health impacts (weight gain, reproductive system issues, and hormone disruption to name a few).

That’s because BPA acts like a hormone, but it isn’t actually a hormone.

The same is true of synthetic hormones like Provera (which mimics progesterone) and Premarin (which mimics estrogen). These are approved by the FDA as “hormones,” but in fact they’re not. In fact, Premarin does include one human estrogen—estrone. But since it’s made from the urine of pregnant mares, it also includes a number of horse estrogens. Those are not compounds that the human body is equipped to handle. 

All that may explain why the Women’s Health Initiative (WHI) study found that combo of Premarin and Provera had a wide variety of negative effects:

  • It increased the risk of invasive breast cancer by 26 percent.
  • It increased the risk of heart attack.
  • It increased the risk of stroke by 41 percent.
  • It increased the risk of blood clots by a whopping 200 percent!

The WHI study makes it clear that we should not be using artificial hormones. But that doesn’t mean the only option is to suffer the effects of hormone imbalance.

A safer alternative to traditional hormone therapy

Many healthcare practitioners and their patients have found that it’s possible to reverse the effects of age-related hormone decline—think bone loss, cognitive decline, lack of libido, loss of muscle—without the risks of artificial hormones. 

With bioidentical hormones, we’re able to perfectly match the molecular structure of the hormones our body creates. That means that instead of just mimicking our bodies’ hormones, we are replacing exactly what’s missing from the body. And we’re not triggering any of the negative effects caused by variations in chemical structure. 

Another benefit of bioidentical hormone replacement is that it can be dosed specifically to your body’s needs. Whereas pharmaceutical hormone replacement comes in a one-size-fits-all pill, bioidentical hormone replacement—specifically when it’s given in pellet form—is formulated specifically for your body’s needs. 

Your practitioner will do tests to determine exactly what—and how much—your body needs to achieve hormone balance. And then pellets will be created to match that exact dosage. So you’re only getting the amount you need, and nothing more. 

At Genesis Anti-Aging and Restorative Medicine, we’re experts in bioidentical hormone replacement therapy. We specialize in proper dosing to give you relief from your age-related hormone decline—without the risks of pharmaceutical hormone replacement.

If you’d like to learn more about how bioidentical hormone replacement pellets can help you live your best life, contact us today to find out how we can help.

Rhonda’s Recipe Roundup – Holiday Recipe Guide 2019

Yes Virginia, there is a Rhonda Claus.  She is here to send you our wonderful 2019 Holiday Recipe Guide.  This will guide you with some easy and healthy holiday meals and appetizers so you don’t fall into the holiday food trap.  Since there are too many recipe’s to list, please click the link above to get them.  Don’t let the Rhonda On The Shelf notice you being bad or she will tell Santa! Do Not Fret!  This is not the last roundup email for the year.  This is just to give everyone a jumpstart on their shopping.  We will continue to send you recipes each week.  

Rhonda’s Recipe Roundup – Apple Cobbler


🎵Come and knock on our door. We’ll be waiting for you🎵. BUT ONLY IF YOU MAKE THIS DELICIOUS Apple Crumble Recipe.  You can say the the dishes are 🎵hers and hers and his🎵 to do after a wonderful evening. It doesn’t have to be a night of only three’s company, invite everyone over when you make this easy recipe. Afterwards, we will all meet down at the Regal Beagle. 

Apple Crumble Recipe

Prep Time 35 mins

Cook Time 25 mins

Total Time 1 hour

Stage: 4 and Beyond
Servings: 8
Calories: 347

• 6 Apples Medium
• 2 cups Almond Flour
• ½ cup Coconut Oil
• 25 Drops Vanilla Cream Stevia SweetLeaf
• 1½ tsp Apple Pie Spice (cinnamon, nutmeg, allspice)
1. Preheat oven to 375 degrees.
2. Grease 11×13 baking dish.
3. Cut apples in half, core them, cut into half-moon slices; Put apples in dish
4. Combine almond flour, coconut oil, spices, and stevia with hands or a fork until it makes a crumble topping (adjust almond flour as needed based on texture.
5. Sprinkle crumble over apples.
6. Bake for approximately 25 minutes.

Rhonda’s Recipe Roundup – Autumn Soup

“The only constant is change” – Heraclitus. We not only share recipes to feed the body here at Rhonda’s Recipe Roundup, we also try to feed the mind, or at least remind you of that latin class you took in high school 😁.  Don’t be sad that summer is in the rear view mirror, this Autumn Soup Recipe will make you remember summer fondly as it is a “everyone in the pool” kind of recipe and very delicious. So easy to prepare you won’t beleaf how much everyone will enjoy it.

Prep Time 15 mins

Cook Time 45 mins

Total Time 1 hour

Stage: 2 and Beyond

Servings: 6
Calories: 179

• 1 lb grass-fed Ground Beef
• 1 cup Onions
• 1 can Org. Tomatoes 28 oz
• 4 cups filtered Water
• 1 cup Carrots sliced
• 1 cup Celery sliced
• 2 tsp Pink Salt
• 1 tsp Kitchen Bouquet opt.
• ¼ tsp Pepper
• 1 Bay Leaf
• ⅛ tsp Basil

1. Blend the tomatoes in a blender and set aside
2. In a large pot, on medium high, brown the ground beef
3. Add in onions and continue to brown until onions are translucent
4. Add blended tomatoes to the meat mixture
5. Stir in the rest of the ingredient and cook on low-medium for 45 minutes
6. Remove Bay Leaf before serving

Recipe Notes
This recipe may also be cooked in a crockpot on low, 4-6 hours after browning the meat

Rhonda’s Recipe Round Up…..Chocolate Almond Butter Bites

This Halloween, there is no reason to be scared, instead of letting something take a bite out of you, take a bite of these delicious Chocolate Almond Butter Bites.😁  Don’t worry, this recipe won’t drive you batty, it is so simple.  Please enjoy with all of your favorite ghouls.

Prep Time 20 mins

Total Time 20 mins

Stage: 4 and Beyond

Servings: 12

Calories: 108


Bottom Layer
• 2 tbsp Coconut Oil, melted
• ¼ cup Almond Butter
• 1 tsp Vanilla Extract
• ¼ cup Cocoa Powder, unsweetened
• 2 count Stevia, droppers full

Top Layer
• 2 tbsp Coconut Oil, melted
• ¼ cup Almond Butter
• ½ tsp Vanilla Extract
• 1 count Stevia, dropper full

1. Combine all ingredients for bottom layer together
2. Pour into molds or cupcake liners
3. Place in freezer approximately 5 minutes
4. Combine all ingredients for top layer together
5. Pour on top of bottom layer
6. Return to freezer approximately 30 minutes
7. Keep Bites stored in the freezer

Recipe Notes:
Almond Butter is a cautionary item

Rhonda’s Recipe Roundup – Slow Cooker Pumpkin Chili

NO pumpkins were harmed in this recipe. We promise. Later in the month……we can’t guarantee anything. Why not just sit back, relax and enjoy this Slow Cooker Pumpkin Chili recipe. (pssst, just don’t let any gords you have in the house see you preparing it.  No need to worry them.)

Slow Cooker Pumpkin Chili

Prep Time 15 mins

Cook Time 6 hrs

Total Time 6 hrs 15 mins
Stage: 2 and Beyond
Servings: 6
Calories: 328

• 1 Tbsp Coconut Oil or Olive Oil extra virgin/unrefined
• 2 Cups chopped yellow onion about 1 large onion
• 1 green pepper diced
• 6 garlic cloves minced
• 1 pound grass-fed beef or bison
• 1 28oz can of diced tomatoes
• 1/2 6oz can tomato paste
• 1 14oz can pumpkin puree
• 1 Cup chicken broth or water
• 2.5 teaspoon dried oregano
• 2 Tbsp. chili powder
• 1 tsp. ground cinnamon
• 1.5 tsp. ground cumin
• 1 tsp. pink salt
• 1/4 tsp. black pepper

1. Heat large skillet over medium heat. Add oil and sauté the onions and peppers. About 7 minutes or until onions start to soften.
2. Add the garlic and cook an additional 30 seconds or until fragrant.
3. Add the ground beef/bison. Use a spatula or large spoon to break it up as it cooks. Cook until meat is nearly cooked through.
4. Transfer meat mixture to the slow cooker.
5. Add remaining ingredients and stir.
6. Set heat to LOW and cook for about 6 hours

Recipe Notes
Be sure to read all labels for sugar content!!

Rhonda’s Recipe Roundup – Lemon Garlic Shrimp

As Benjamin Buford ‘Bubba’ Blue said, “Anyway, like I was sayin’, shrimp is the fruit of the sea. You can barbecue it, boil it, broil it, bake it, saute it…..” Great advice, however we have our favorite Lemon Garlic Shrimp Recipe that you can have ready in a snap.

Don’t be “shellfish”, share this with your family and friends.


Lemon Garlic Shrimp

Prep Time 5 mins

Cook Time 10 mins

Total Time 15 mins


Stage: 2-3 and Beyond

Servings: 1

Calories: 58



  • 20 medium Shrimp
  • 3 tbsp. Chicken Broth
  • 1 clove Garlic minced
  • Garlic Powder
  • Lemon Pepper
  • Pink Salt
  • 1 Lemon juiced



  1. Sauté shrimp in enough chicken broth to cover the bottom of the pan
  2. Add 1 clove fresh garlic, minced
  3. Sprinkle lightly with garlic powder, lemon pepper seasoning and pink salt
  4. When chicken broth is almost boiled out and shrimp is cooked until pink, add the juice of 1 lemon until heated


Recipe Notes

  • Be sure the lemon pepper and chicken broth don’t have any sugar or oils added to them

6 Natural Solutions for Hot Flashes

6 Natural Solutions for Hot Flashes

Is there anything more frustrating than hot flashes? You’re going about your day, feeling good, looking great, when all of a sudden—bam—that familiar rush of heat takes over. Your face and neck flush, your armpits start leaking, and you look like you’ve just been caught in the world’s most embarrassing lie.

Chase that with the inevitable chills that follow, and somehow that good day has been derailed. Here you are, left trying to regain your composure—and wondering how to stop this from ever happening again.

The bad news is that some 80 percent of women will experience hot flashes and/or night sweats during the transition through menopause. The good news is that there are several proven, natural methods to reduce or even eliminate them.

1.  Keep your weight in check

Our understanding of weight and hot flashes has evolved over the past few decades. Years ago, it was believed that carrying extra body fat—which increases estrogen production—could in fact protect against hot flashes.

But recent research has turned that idea on its head. One large study found that women who lost 10 pounds or 10 percent of their body weight during menopause were significantly more likely to completely eliminate their hot flashes.

If you are struggling with hot flashes and you could stand to lose a few, we can help. Our Body N Balance program is a reliable way to reset your metabolism, regain your health, and lose weight—for good.

2. Purge your personal care

The skin is the human body’s largest organ. What we put onto it has an effect on what happens inside it. Yet the average woman uses about a dozen skin products daily—with a total of 150 different ingredients.

Many of those chemicals are what’s known as endocrine disruptors, meaning they mess with our hormones. And that’s bad news when it comes to hot flashes, which occur as a result of imbalanced hormones.

So what specifically do you need to cut from your toiletry bag? The Environmental Working Group (EWG) developed a list of the Dirty Dozen Endocrine Disruptors to help sort that out. And their Skin Deep database is a wonderful resource for finding cosmetics and skin care products that won’t mess with your hormones.

3. Clean up your house, while you’re at it

No, we’re not talking about dusting your baseboards. We’re talking about getting rid of those endocrine disruptors. They’re in your cleaning products and cookware too. The EWG’s Healthy Home Guide will help you choose hormone-safe products for your home.

Here are a few quick tips, to get you started:

  • Use glass food containers instead of plastics, since those contain phthalates.
  • Ditch the plastic wrap (phthalates again) in favor of aluminum foil—or get crafty and make some reusable fabric covers.
  • Use a vacuum cleaner with a HEPA filter to reduce the amount of toxin-laden dust in your home.
  • Don’t use non-stick pans, which contain the hormone-disrupting perfluorinated chemicals (PFCs).
  • Avoid stain- and water-resistant coatings on fabrics and furniture for the same reason.
  • Search EWG’s cleaning products database before picking a household cleaner.

4. Tame your tap water

Hydration is essential, but the way you hydrate matters. And sadly, municipal tap water poses so many risks that it’s impossible to consider it a healthy choice.

First, tap water is well-known for having hormone-disrupting chemicals. In fact, four of the EWG’s dirty dozen list—atrazine, perchlorate, lead, and arsenic—are common in municipal drinking water.

Second, tap water itself contains hormones. Part of the reason is that women’s birth control hormones come out in the urine and end up back in the water supply. Another, larger source of estrogen in the water from agriculture waste.

So what can you do? Drinking bottled water is hardly a sustainable solution (plus, plastic containers have their own set of hormone-disrupting problems).

Instead, I recommend investing in a whole-home water filtration and reverse osmosis system. The one I use is from Water Revolution, but you can find information on other filters to fit your budget at EWG’s Tap Water Database.

5. Protect your liver

When your liver is functioning well, it can help protect your hormone health—and prevent hot flashes—by eliminating the excess estrogens you’re exposed to in this toxic world. Unfortunately, most people’s livers are not operating at full capacity.

I recommend doing a liver cleanse regularly. Contact us to ask about our 25-day program that will support you as you support your liver to do its important work.

6. Get your hormones balanced

A tailored approach to hormone balancing—as with bioidentical hormone replacement pellets—is one of the best ways out there to get your hormones, and your hot flashes, in check. Our hormone health experts can help determine exactly how your hormones are imbalanced and develop a treatment plan to get you back to your ideal levels.

If you’re fed up with hot flashes, don’t despair. There are plenty of natural ways to help them—all without the risks of pharmaceutical hormone replacement drugs. Contact us today to find out how we can help.

Rhonda’s Recipe Roundup – Easy Vanilla Pudding

You don’t have to be another brick in the wall. Stop pudding up with lackluster dessert recipes by making this Easy Vanilla Pudding Recipe. If anyone has any complaints (and they won’t) Say, hey! neighbor leave my easy vanilla pudding recipe alone! 

Prep Time 10 mins

Total Time 10 mins

Stage: 2-3 and Beyond
Servings: 4
Calories: 45

• 1 cup Cottage Cheese, lowfat, organic
• SweetLeaf Vanilla Crème Stevia, to taste, approximately 20 drops

1. Place all ingredients in a mini-food processor or magic bullet
2. Process until smooth and creamy

Recipe Notes
• This can be used in place of ice cream or whip cream
• Cottage Cheese can be a cautionary item for some people