Althoff Wellness Clinic Cheyenne

🔥 Grilled Zucchini Boats with Ground Turkey, Tomato & Basil

A simple summer meal that’s light, flavorful, lower-carb, and packed with protein, fiber, and fresh anti-inflammatory ingredients.

Perfect for using up garden zucchini in a healthy, satisfying way.

Ingredients:
• 4 medium zucchini
• 1 lb ground turkey
• 2 cloves garlic, minced
• 1 cup chopped tomatoes
• 1/4 cup fresh basil, chopped
• 1–2 tbsp olive oil
• 1/2 tsp sea salt
• 1/2 tsp black pepper
• 1/2 tsp Italian seasoning
• Optional: mozzarella, parmesan, or nutritional yeast

Directions:
Slice zucchini in half lengthwise and scoop out the center to make “boats.” Brush lightly with olive oil.

Cook ground turkey in a skillet over medium heat until browned. Add garlic, tomatoes, salt, pepper, and Italian seasoning. Cook 3–5 minutes.

Stir in fresh basil, then spoon the turkey mixture into the zucchini boats.

Grill over medium heat for 8–12 minutes, until zucchini is tender but not mushy.

Add a light sprinkle of cheese if desired, close the lid for 1–2 minutes, and serve warm.

Try this with fresh summer zucchini this week and save it for your next healthy grilling night.

“Health is the quiet freedom to say yes to life.”

Yes to the walk.
Yes to the trip.
Yes to the trail.
Yes to the garden.
Yes to the grandkids.
Yes to the plans you used to avoid.

Better function gives you more options.

What do you want your health to help you say yes to?

Your spine was designed to move.

Try this gentle chair rotation:

🪑 Seated Spinal Twist
✔ Sit tall
✔ Feet flat
✔ Turn gently to one side
✔ Hold 10 seconds
✔ Repeat other side

This may help reduce stiffness from sitting, driving, or summer travel.

Move gently. Breathe fully.

Give your spine a movement break today.

Neuropathy care should not focus only on symptoms.

The better question is:

What are your nerves missing?

Nerves need healthy circulation, oxygen, nutrients, reduced inflammation, and proper communication.

That is why our neuropathy approach looks at more than one piece of the puzzle.

Nerve symptoms are worth investigating.

A smoothie can be helpful or it can be a sugar bomb.

Build it better:

🥤 Anti-Inflammatory Smoothie
• Protein powder
• Spinach
• Blueberries
• Ground flaxseed
• Unsweetened almond milk
• Cinnamon

Protein and fiber help stabilize blood sugar, while berries and greens support antioxidant intake.

Build your smoothie like a meal, not a dessert.

Your calves help drive every step you take.

Tight calves can increase stress through the feet, ankles, knees, and lower back.

🦶 Curb Calf Stretch
✔ Place toes on curb
✔ Keep heel down
✔ Stand tall
✔ Hold 20 seconds
✔ Switch sides

Do it gently. No bouncing.

Add this before your next walk.

Balance problems are not just an “age thing.”

They may be connected to:

✔ Foot sensation changes
✔ Neuropathy
✔ Weak ankles
✔ Poor circulation
✔ Muscle weakness
✔ Spinal issues

If your feet cannot feel the ground well, your body has to work harder to stay steady.

If balance has changed, it deserves attention.

A healthier picnic plate can be simple.

🧺 Build This Plate
• Grilled chicken
• Cucumbers
• Berries
• Walnuts
• Hummus
• Sparkling water

Protein, fiber, healthy fats, and antioxidants help keep your body fueled without the heavy crash.

Summer food can be light, easy, and healing.

Upgrade one picnic item this week.

Inflammation is not always bad.

Short-term inflammation helps the body respond to injury.

Chronic inflammation is different.

When inflammation stays elevated, it may contribute to pain, poor recovery, joint irritation, fatigue, nerve stress, and reduced mobility.

The goal is not to eliminate the body’s healing response.

The goal is to help it regulate better.

Reducing chronic inflammation is a long-term health strategy.

Step strength matters more than people think.

Stairs, curbs, hiking paths, porches, and uneven ground all require leg strength and balance.

🦵 Simple Step-Up Practice
✔ Use a low step
✔ Hold a railing if needed
✔ Step up slowly
✔ Step down with control
✔ Repeat 5 each side

Strength protects independence.

Practice safely and move with intention.