Monthly Archives: September 2015

Fastest Dinner in the West

Okay people. You went crazy for this on Facebook, so I’m officially posting my fastest clean eating dinner in the (Mid)west.

This is wild caught red Alaskan salmon that I cooked in raw butter. (don’t cook fish in coconut oil because it turns it into fish mush. Coconut oil is wonderful when you want to tenderize something but not so wonderful for fish.)
I had it with root vegetables that I get at Costco, frozen. (They offer a fabulous variety of frozen organic vegetables at around six dollars  for a five pound bag. You can’t beat them!) I spiced it all up with my Bourbon smoked paprika blend. Yummy and I really don’t care for salmon that much, but this was scrumptious.

It can’t get any easier than this. Organic frozen veg? Wild caught fish? My dinner was ready in 30 min.

And you know I had my Q ginger ale.

wild caught salmon and roasted root veg

Go forth and eat clean, my friends.

-Dr. Norton



#MotivationMonday Series – Action


Week Four of my #MotivationMonday series on Change. This week we are talking all about Action.

Action is the stage in which people most overtly modify their behavior and surroundings. This is where you walk the talk of the previous stages.

Now, the action stage is the most visible stage of change. You modify your behavior and implement the plan of action you prepared. Action requires the greatest commitment of time and energy.

Remember, Action is only the fourth stage of Change. There are six. So action has the possibility to be deceiving, in the sense that it sounds like it is the end stage of change. But it isn’t. You’re just over half way there.


Don’t be. It takes a lot of energy to make a change. You may feel like you are really doing well. It’s day one and you called that friend instead of binging on candy at 4 p.m. Go you! The newness and high of the change has the ability to fuel the change for a while, but the fuel that feeds the day to day maintenance is not in place yet.

This is where change is very tricky. At this stage, most people erroneously equate action with change, overlooking the important, more challenging efforts needed to maintain the change.

You have to maintain the change. You might be surprised to discover that encouragement is scarce and find support dwindling just when you need it most.

It’s one thing to stop binging on candy at 4 p.m. for seven straight days in a row after five years of this behavior. It’s another thing to be in your third week of this change and discover that you forgot your tennis shoes, and your friend didn’t pick up the phone. Now what?

Remember, change never ends with action.

Join me next Monday, when we talk about Maintenance.

#MotivationMonday Stage 3- Preparation


Here we are in the third week of my #MotivationMonday series on Change. If you looked for me last week, but didn’t find me, it’s because I was honoring Labor Day. Everyone deserves a day of rest!

Last time we met, we were talking about the contemplation stage of change. You know where you want to be with the change you are seeking, but you aren’t quite ready to go.

Preparation is the third stage of change. Most people at this stage are planning to take action within the month, and they are making adjustments before they begin.

What does this look like?

Let’s go back to my example of a patient who binges at 4 p.m. everyday on candy.

In the contemplation stage, the patient was considering doing some lunges or phoning a friend instead of eating candy. Well, if they were in the preparation stage, they might be considering that they need to be wearing comfortable shoes, and making sure that everyday those shoes were in their car. They might be thinking about their schedule every day at 4 p.m. They need to have the ability to stop and do some lunges. So maybe they are avoiding meetings at 4 p.m. If they were still considering phoning a friend, they would want to reach out to those people and just let them know that they should expect a phone call everyday and making detailed notes about who is available at 4 p.m. and who is not.

This brings me to my next point about Preparation. It is important to make public your intended change.


Well for one thing, in the preparation stage, a patient might still have some ambivalence about the change. Talking about it publicly can help air some of those feelings. For another reason, a patient needs support. This way, loved ones can be as supportive as possible in this endeavor to change. A patient may also discover that some people are not as supportive as they would like, and that’s an important discovery as well. It helps to prepare the patient.

Patients who prepare are more likely to succeed. Patients who cut short the preparation stage lower their chances of success.

So, theoretically, could you wake up one day and just stop binging on candy at 4p.m.? Yes.

But I would challenge you to consider this: how would you feel if you failed? Would it keep you from trying to tackle the problem again?

Afterall, if you have a plan, you can always examine the plan. You can analyze what part of the plan was successful and what part was not. Without a plan, it can feel like it is just a failure.

Next week, we’ll discuss the fourth stage of change and its complexities for both the patient and the professional.

Get Sun. Eat Clean. Be Well.

-Dr. Norton