Better Living Through Diet.

Hi…my name is Jaki Ryan, the Health & Weight Loss Coach at Dr. Webb’s office, Scottsdale Center for Women’s Health & Vitality Hormones for Men. I will be filling in here for Dr. Webb while he is at the Gender Spectrum Conference in California! We offer two weight loss programs. One is an updated, modernized HCG program and the other is a Lifestyle Weight Loss program. We offer complimentary consultations!

I’m excited to share healthy recipes and tips with you. My objective is to make eating healthier simple and easy. It’s a hobby for me, or maybe even a challenge, to convert old favorite recipes into ones that use healthier ingredients and less starchy carbs. Let’s face it, we are all watching our waistlines. I hang out on Pinterest a lot, perusing recipes. So, if you have a recipe that you’d like me to transform into a healthier version, please post it in the comments below!

Tip: Healthy fat is your heart-loving, fat burning friend!

Try to incorporate healthy fats into every meal. Some delicious options include anything in the coconut family including coconut oil, avocados, nuts, olives, olive oil, nut butter and seeds, and grass-fed butter.

In the following recipe, I replaced heavy cream for full-fat coconut cream. When spices are added, it becomes a savory delight and will provide a thick and creamy texture.  A simple way to reduce carbs and calories is replacing pasta or rice with a healthy vegetable, such as zucchini “noodles”, spaghetti squash “noodles” or cauliflower “rice”. These items provide more nutrients and fiber to keep you satisfied.

One can purchase a bag of raw cauliflower that has been through a food processor at Costco or many other grocers. Steam it, sauté it or toss a sauce over it or transform into a fried rice with a few additional ingredients. So simple. Similarly, poke a few holes in the side of a spaghetti squash and place it in the microwave for 10 minutes or you can roast in the oven. Allow to cool enough to cut in half.  Scoop out and discard the seeds. Then scrape a fork over the flesh and instant spaghetti-like noodles. Voila!

Beef Stroganoff

    

 

  • 2 tablespoons Kerrygold grass-fed butter (Costco)
  • 2 tablespoons coconut oil, divided
  • 1 large onion, diced
  • 8 oz. white or baby portabella mushrooms, thickly sliced
  • 1 lb. grass-fed ground beef (Sprouts, Trader Joe’s) or steak, sliced
  • 2 tablespoons no added sugar tomato paste (Costco)
  • 1 1/2 teaspoons thyme
  • 1 1/2 teaspoons rosemary
  • 4 cloves garlic
  • 1 tablespoon arrowroot powder (healthy thickener)
  • 5 cup beef stock
  • 2/3 cup canned Trader Joe’s extra thick Coconut Cream concentrate (or the thick cream that floats to the top of a can of refrigerated coconut milk)
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper

 

In a skillet, melt the butter with 1 tablespoon coconut oil. Add the mushrooms and onions, and sauté until slightly softened and browned around the edges. Remove to a plate. Brown ground beef in 1 tablespoon of olive oil until no longer pink. Return onions and mushrooms to pan. Add tomato paste, thyme, rosemary, and garlic. Sauté’ for about 3 minutes to allow the flavors to develop. Reduce heat to medium. Sprinkle arrowroot powder over meat mixture and stir to combine until arrowroot is completely mixed in. Add beef stock and stir to mix in.

The sauce will begin to thicken as it comes to a simmer. Reduce heat and simmer for about 5 minutes. Remove from heat and let cool for a couple minutes. Stir in the thick coconut cream. Serve over cauliflower rice, sliced zucchini or spaghetti squash noodles.

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Basil Pesto Chicken with Mushrooms and Bell Peppers over Zucchini Noodles

Yields 4 servings

Quick and so flavorful. This Basil Pesto is jarred…what could be easier! And you will have plenty of pesto for several future meals. I used my favorite kitchen tool for this meal, the Spiralizer that I purchased on Amazon (link below). Several zucchinis are easily transformed into noodles. This recipe is low carb and full of healthy fat from the olive oil. Remember, healthy fats are your fat burning friend!

 

  • 1 lb. organic chicken breast, cubed
  • ¼ cup Costco’s jarred Kirkland’s Signature Basil Pesto (freeze remaining in 1/4 cup servings in baggies for another day)
  • 1 each red and green bell pepper, cut into 1” chunks
  • 8 oz. mushrooms, sliced
  • 2-3 zucchini, spiralized (This Spiralizer will turn any veggie into a “noodle”!)
  • 1 teaspoon coconut oil

 

In a small bowl, add chicken and basil pesto. Stir well to coat chicken. Place in refrigerator 30-60 minutes to marinade. Meanwhile, in a skillet over medium heat, sauté zucchini noodles 3-4 minutes stirring frequently. Remove noodles from the pan and set on a platter. Discard the zucchini liquid from the pan. In the same pan, heat to medium to medium-high heat. Add chicken to pan in a single layer. The chicken should sizzle! Watch closely as they will cook quickly, approximately 2 minutes on each side. Flip each piece to brown the other side to ensure even cooking. Remove chicken from the pan and set aside. Lower heat to medium and melt the coconut oil. Sauté peppers and mushrooms until tender. Stir in basil pesto chicken to combine and serve over zucchini noodles.

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Italian Sausage Sweet Potato Bake

 

A healthy grain and gluten- free meal or side dish!  Packed with flavor, this hearty dish features sweet Italian sausage, sweet potato, onion and kale and is topped with parmesan cheese.

 

  • 16 oz. Sweet Chicken Italian Sausage links (nitrate-free, precooked), sliced in ½” round slices
  • 2 medium sweet potatoes, peeled and diced
  • ½ large onion, diced
  • 2 large handfuls of fresh kale, roughly chopped
  • ¾ cup parmesan cheese, finely shredded
  • 2 cups organic chicken broth
  • ¼ cup coconut flour
  • 1/2 cup canned full-fat coconut milk (Trader Joe’s)
  • 2 tablespoons coconut oil

 

In a large skillet, heat coconut oil. Add sausage, sweet potato, and onion stirring frequently to brown on all sides. Meanwhile, add broth and 1/4 cup of coconut milk to a small saucepan. Bring to boil then turn down to simmer. In a small bowl, add coconut flour and remaining ¼ cup coconut milk. Stir together to create a paste. Whisk paste into simmering broth. Once blended, stir in ¼ cup of cheese. Preheat oven to 350 degrees. Place sausage mixture into a small, square baking dish. Pour cheese mixture over the top. Sprinkle with remaining cheese. Bake 10-15 minutes until bubbly and the cheese is melted.

The many benefits of consuming organic coconut oil, coconut milk, and coconut flour:

  • Supports healthy metabolism
  • Supports thyroid function
  • Supports heart health
  • Strengthens the immune system
  • Assists in fat loss
  • Improves digestion
  • Improves skin appearance and elasticity
  • Improves cholesterol levels
  • Assists in killing off viruses
  • Helps kill bacteria
  • Relieves symptoms of diabetes

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Turkey Sweet Potato & Spinach Skillet

 

  • 2 tablespoons organic, unrefined coconut oil
  • 1 1/2 lbs. organic ground turkey
  • 1 red bell pepper, diced
  • 1/2 onion, diced
  • 1 large sweet potato, diced into 1/4″ cubes
  • 1/2 poblano pepper, diced
  • 3-4 cloves garlic, minced
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon each, sage, thyme, rosemary
  • 1 handful fresh spinach
  • Salt and freshly ground black pepper to taste
  • Optional: your favorite shredded cheese

 

In a cast iron skillet, melt coconut oil. Add ground turkey and cook until no longer pink. Meanwhile, preheat oven to 400 degrees. Add bell pepper, poblano pepper, onion, sweet potato, garlic, and seasonings. Cook until tender. Toss spinach into wilt. Season with salt and fresh cracked black pepper. Add shredded cheese and place in the oven for just a couple minutes to melt the cheese.

 

 

What should I bring to my first visit with the FTM surgeon?

You will schedule an initial consultation with Dr. Webb in his Scottsdale office to discuss your needs. This visit may just be about starting hormone therapy if you have just begun the transition appointment, or it may be a surgical consult if you have already been on hormone therapy and are ready to begin reassignment surgery.

At this initial appointment:

  • You should arrive about 30 minutes prior to your appointment time so you can complete your registration and paperwork before seeing me. You will fill out paperwork that will include a list of your past medical history, prior surgeries, your current health conditions, any medications you are taking and any drug allergies you have. If you are taking multiple medications, it is strongly encouraged that you bring a current list that includes the names and dosages for everything you are taking. Providing a complete medical history and medication list helps us determine if any pre-operative clearance is needed and helps us schedule your surgery faster and more efficiently.

 

  • You will also complete a HIPAA privacy notice form and a financial policy agreement. You can download the forms on our website or we can mail/email the paperwork to you if you prefer to fill it out ahead of time. We have copies of all this paperwork at the office if you prefer to fill it out when you arrive at the office.

 

  • You will also need a note from your counselor in support of your surgery, or in support of beginning hormone therapy. Your doctor can fax the letter to my office at 480-425-8701. It is best to have the letter sent to my office about a week prior to your appointment to ensure we have received it in time for your visit.

 

  • If you have seen another transgender surgeon and have a future surgery planned, you should bring a letter from that surgeon(s) so that I am aware of the surgery you have planned. This helps me determine how to proceed with surgery and/or treatment that will make it easier for your doctor and any future procedures.

 

  • Bring a copy of your current insurance card and your driver’s license. We will scan copies of both cards for billing purposes. It is very important to inform my office of any changes to your insurance and/or contact information so we can provide you with accurate information when checking your surgical benefits.

 

 

What should I consider when looking for an FTM surgeon?

Picking a surgeon to perform your lower surgery can be challenging and it is very important to do your research before selecting a surgeon. You should choose a surgeon with at least 10 years of experience performing lower surgeries. The surgeon’s surgical training is also extremely important. Many gynecologists may perform the surgery, but very few have the expertise and reputation that is earned from years of experience performing the surgeries on transgender patients.

It is optimal to find a surgeon that is sensitive and aware of the specific needs of a female to male transgender patient. It is best to also have staff at the surgeon’s office that are available for questions and to help you schedule and prepare for your surgery. You also want to select a surgeon and surgical team that can work with your transgender surgeon that may be performing other surgeries at a later date.

You should also find out some information about where the surgeon operates and has privileges. Make sure that the surgeon is affiliated with a credentialed hospital that is able to provide overnight care for your hysterectomy and vaginectomy.

Also, inquire about the post-operative care the surgeon offers and if the surgeon will be available to you after your surgery, while you are recovering. All these criteria will help ensure you get a skilled surgeon that is able to achieve a successful surgery with minimal complications during your recovery period.

Why should I come to Scottsdale and choose Dr. Webb as your surgeon?

  • Webb has more experience performing the laparoscopic hysterectomy and vaginectomy procedure than anyone else in the United States. He also has more experience doing these procedures together than anyone else in the world.
  • Webb’s procedure has a lower complication rate.
  • Webb has an excellent, experienced team that he works with to perform the hysterectomy and vaginectomy. They have many years of experience working together and they use the most advanced equipment. No other doctors outside of this team are necessary for this procedure, so costs are lower.
  • Webb and his team will take care of you from the initial consult all the way up until you are ready to return home. They will provide you with personalized service and a warm, friendly atmosphere, from the Surgical Center and at his office.
  • You will meet with Dr. Webb before the surgery to answer all your questions and address any concerns you may have about the procedure. He will also have you schedule a post-op visit so he can see you before you leave town, to ensure you are doing well with your recovery process.

If you have any other questions or comments, feel free to leave a comment below! You can also contact Kim, who can be reached by phone at 480-291-6348, or by email.