Relax at Tranquility

The journey towards beauty, health & wellness begins at Tranquility.

Detoxing through the Weekend (Days 4, 5 & 6) February 12, 2014


Detoxing through the weekend is usually tougher than making it through the week, mostly because we tend to have different eating habits over the weekends. There’s no rest of the wicked while on a detox, which is important to keep in mind. If you go through a shorter detox make sure you start and end when it works best into your schedule. For me the 12 days ends the Day after Valentines day, which works out perfect for me as I usually work and won’t be going out that Friday for a decadent dinner. Everything is easier when you plan it, detoxing included. Planning your meals will keep you on track especially through the weekend!

This week I made a delicious sweet potato hash to have a few times. I prepared it after work Thursday so I could have it friday morning and took the rest of it to work Saturday. It was simple but filling, and functional foods were included! Sweet potatoes cubed up and cooked in coconut oil (great fat source) with cooked turkey sausage, tons of garlic (natural antibiotic) and onions and some diced hot peppers (great for the liver). Friday morning I topped the hash with some scrambled eggs (also in coconut oil) and hot sauce. Saturday I just added hot sauce and heated it up at work without the eggs, still delicious and had lots left over so it was a very filling meal.

I also made something I never have before Thursday night, kind of a take on pudding and pumpkin pie. I’m calling it Chia Pumpkin Pie Pudding. I mixed purred pumpkin (great source of nutrients as it’s in the squash family) with a little almond milk, pumpkin pie spice and extra cinnamon (I used my extra fancy Vietnamese Cinnamon, which has a deep rich taste, and cinnamon is great for blood sugar regulation too). After mixing enough almond milk in to make the pumpkin a little runny, I added probably a 1/3 cup of chia seeds. I split the mix into two smaller jars so they were easy to take with me. The bowl I made it in was a tad full and I was worried about the chia seed expansion/possible mess in the fridge as well. I added just a touch of organic grade b maple syrup to sweeten it the next day (rich in nutrients and since it’s part of a Master Cleanse, I didn’t beat myself up about having a small amount of sugar to sweeten it just a touch). I heated up the mixture in the glass jar and enjoyed. Basically like having pumpkin pie without the crust!! Even the guys at work were like “what smells like pumpkin pie??” while I was enjoying it on my break.

This morning I went into the city of Chicago to meet up with my Brother and Sister in law for brunch since they had come into town. I was good, and had an omelet with grilled chicken, pepper and onions, and no cheese. The place my brother picked out was kindly dubbed “cinnamon roll hell” by him…because as a “side dish” this place literally served two steaming cinnamon rolls!!! 1-I don’t eat gluten anyways 2-that doesn’t mean it didn’t smell AMAZING and 3-I’m in the middle of a detox…thanks! I was more than able to pass on the rolls and got a great fruit dish with my omelet which was plenty of sweet for me.

Health and Happiness-

Dr KalliDr. Kalli

For a Complimentary Natural Medicine Consultation at Tranquility Spa & Wellness Center, please call 630.762.9864!



The Common Gluten Free Mistake September 23, 2013


This week while discussing what I describe to my patients as an Anti-Inflammatory Lifestyle (also knowns as Paleo/Caveman or Primal eating) one of my patients asked a very valid question: 

“With all these people going gluten free, why aren’t they losing weight more? With all the things you’re not supposed to eat it’s shocking more people aren’t super skinny by doing this.”  

While she made a great point, she pointed out a key mistake most people make when they go gluten free: buying gluten free products.  As an individual who has been gluten free for 3 years now, it’s safe for me to say the following : Gluten free does NOT mean healthy!!! It’s kind of like making the association that a “Vegan is healthy”. The two things are not the same. A vegan could be malnourished if they are not eating the right things, and the same goes for those who go gluten free. When we ONLY swap gluten free products for the old products we were eating before we’re missing the bigger picture.


Gluten Free does have real health benefits!

A lot of people have decided to get rid of gluten with the increase of research linking wheat and gluten to a laundry list of disease and illness which I am absolutely behind. If you haven’t read some of the great research lately, I highly recommend looking at the very extensive list of knowledge put together by the great minds at Green Med Info :


Most people who go gluten free make a MAJOR mistake: They swap their traditional bread and pasta for “Gluten Free” products. Product is the key word here… let’s associate this word with the phrase “total crap”. Most people think the gluten free breads, pastas and crackers are a better option. And, while they are lacking the most inflammatory grain of them all (wheat) they are still PROCESSED. Processed foods are lacking the good stuff REAL foods are packed with that keep us alive and healthy: vitamins, minerals, and phytonutrients. Don’t get me wrong, everyone needs a cookie every once in a while, nobody’s perfect here… but swapping once processed food for another is NOT what this is about.


The main focus of going gluten free should be on ditching processed foods for real food. Real food walked, swam, flew or grew on this earth. Real food doesn’t come in a box or have a couple years to last in your cabinet. It goes badly quick, because it doesn’t contain preservatives or chemicals. In fact, there should only be 1-3 items on the food label listed in the ingredient section… and you should be able to pronounce them all! Real food generally doesn’t have an advertising budget behind it, and looks delicious without fancy labels. So instead of swapping your wheat pasta for brown rice pasta, switch to spaghetti squash instead. People… you can live without bread, trust me. Lettuce wrap it up, or learn to eat with a fork and knife… or better yet start challenging yourself with chopsticks and learn what food tastes like without the metal interfering with your taste buds! Plants should make up about 75% of what we eat, that’s where all the good nutrients are.

Health & Happiness,

Dr KalliDr. Kalli



Tranquility Natural Medicine is now accepting new patients.  To schedule with Dr. Kalli Prater DC call 630.762.9864.  For more details about Tranquility Spa and Wellness Center, check out our website by CLICKING HERE.




FREE event at Tranquility. You don’t have to eat less… September 16, 2013



When you eat right, you find out you get to eat so much more!

Learn about taking the first step in eating right this Wednesday September 18th with Dr. Kalli at the FREE Wellness Wednesday event at Tranquility

Just call 630-762-9864 to save your seat.

(Delicious dessert samples included!!)

7pm-8pm, bring a friend, spouse, child, loved one, your questions and spread the word



Going grain free & Blueberry Lemon Muffins Recipe August 27, 2013

This fast paced world we live in has led to convenience foods that are processed grains and sugar. These things are causing disease and destroying our health. It may be hard for some of you to comprehend that the all-mighty grain could be causing destruction, but it’s true! As we look at grains and how they are processed in the body, we think you will see the trouble they are causing.

  1. Grains are not edible in nature without being processed.
  2. Grains are made up of a large amount of starch surrounded by a kernel. When broken down, this converts to sugar in the body. High levels of sugar put stress on several organs that must work harder to try and maintain a healthy blood sugar level. Over time, these organs break down and disease becomes rampant.
  3. Grains that are refined have been stripped of the nutrients that are required to help during the digestion process. In turn, nutrients are taken from the body to help with digestion. This leads to nutrient deficiencies.
  4. Grains are loaded with allergens that disrupt our immune systems and lead to allergies.
  5. Since grains are complex, they require multiple stages of digestion to be utilized by the body. Often times, the second stage of digestion does not occur. As a result, inflammation and gas are produced in the gut along along with possible damage to the intestinal tract.

You may be experiencing some of these symptoms and perhaps you have made the choice to eliminate grains from your diet already. If not, now is a great time to start the elimination process! Our bodies want to be healthy. As soon as you begin providing what is needed, your health will thrive. The good news is: Many products are now available that allow for grain-free alternatives of your favorite baked goods.

Coconut flour is an excellent alternative for baked foods. Most people who have tried it can hardly tell the difference. This recipe from Practical Paleo by Diane Sanfillipo uses coconut flour:

Paleo Blueberry Lemon Muffins








Blueberry Lemon Muffins

  • 6 eggs
  • 1/2 cup butter or coconut oil, melted
  • 1 teaspoon pure vanilla extract
  • 1/4 cup grade B maple syrup
  • 1 lemon, juice and zest
  •  1/2 cup coconut flour
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon baking soda
  • 1 cup fresh blueberries

Prep Time: 15 minutes       Cooking Time: 35-40 minutes     Yield: 12 muffins

Preheat oven to 350 degrees F

Whisk the eggs, butter or coconut oil, pure vanilla extract, and maple syrup, lemon juice, and lemon zest together in a large mixing bowl. Sift in the coconut flour, sea salt, and baking soda and stir until well combined. Gently fold in the blueberries.

In a muffin tin, scoop 1/4 cup of the batter into each lined muffin cup (natural parchment muffin papers work best for lining), and bake for 35-40 minutes.

Mix up the add-ins to make different flavors. They are pretty hard to mess up so have fun with it!


PS. Need help going grain-free?  Join Dr. Kalli Prater, DC for a FREE Wellness Wednesday Workshop at Tranquility Spa & Wellness Center:

Gluten Free WW




The Misconception of “Food” August 21, 2013

Filed under: Acupuncture,Chiropractic,Healing,Nutritional Medicine,Support — relaxattranquility @ 9:57 am
Tags: , , ,



When discussing dietary changes with individuals one question always seems to come up:

“If I can’t have Gluten/Dairy/Ect then what am I supposed to eat??”

The answer is always a simple one, and one that most don’t like to hear:

“REAL food. Meat, Fruit, Vegetables. Food with actual NUTRIENTS”

As good as pasta and sandwiches are the major component in each is very nutrient VOID. Even gluten free bread isn’t “great” for you. It’s still processed and a product and defeats the purpose of adopting a gluten free/ anti-inflammatory lifestyle.

Get back to the foods with the nutrients, that what your body NEEDS. And it can taste as boring or as amazing as you want it too!!

Be creative in your cooking, variety is the spice of life! Try something new and start EATING TO LIVE INSTEAD OF LIVING TO EAT. Your body, mind, and future self will thank you for the change!

So keep this in mind next time you’re eating:

FOOD= will spoil quickly if not cooked or properly stored (i.e. FRESH,RAW,EXPIRES QUICK)

PROCESSED PRODUCT= anything in a box, bag, package that wouldn’t exist on it’s own if someone/ something didn’t put it together that way.(i.e. it didn’t grow or walk on this earth!) 

-Dr. Kalli


Strawberry Bruschetta March 10, 2013

Filed under: Miscellaneous,Recipes — relaxattranquility @ 8:35 pm
Tags: , ,
Strawberry BruchettaTHINK SPRING with this appetizers. Who said you need tomatoes for Bruschetta? This recipe comes from Amy, Tranquility’s front desk staff.  This month our staff will be submitting their favorite healthy appetizer recipes. Happy March! Hope you enjoy!


1 cup strawberries, hulled and diced
1 tbsp. sugar or Stevia to taste
1 french baguette sliced (easily substitute for gluten free if desired) 
4 oz. goat cheese
1 tbsp. olive oil
2 tsp. balsamic vinegar
¼ cup minced basil leaves
Freshly ground black pepper


Combine the strawberries and sugar in a small bowl; toss to combine.  Let the berries macerate for about 30 minutes so that they begin to release their juices.  Spread a thin layer of goat cheese on top of each baguette slice.  Top each slice with spoonfuls of the strawberry mixture.  Drizzle lightly with olive oil and balsamic vinegar.  Top each slice with the basil leaves and cracked pepper, to taste.


Gluten Free Flour-less Chocolate Cake February 19, 2013

Filed under: Miscellaneous,Recipes — relaxattranquility @ 11:48 am
Tags: , ,

OK I’m going home and making this immediately! This recipe comes to us from Amy, front desk staff at Tranquility.  She got this recipe after having a Flour-less cake at our neighbor business, Townhouse Cafe.

Flourless chocolate cake

  • 6 1-ounce squares coarsely chopped semisweet chocolate
  • 1/2 cup (1 stick) unsalted butter
  • 3/4 cup sugar
  • 3 large eggs
  • 1/2 cup cocoa
  • 1/4 teaspoon salt
  • 1 teaspoon vanilla
  • For Glaze:
  • 2 1-ounce squares coarsely chopped semisweet chocolate squares
  • 1 1/2 tablespoons unsalted butter
  • 1 1/2 teaspoon milk OR light coconut milk
  • 1 1/2 teaspoons Agave syrup OR honey
  • 1/8 teaspoon vanilla
  • fresh raspberries or strawberries (to put on top)


Preheat oven to 350°F

Spray a 7-inch tart pan with removable bottom with cooking spray. Line the bottom of the pan with parchment paper and spray the paper.

  1. Melt 6 ounces of chopped chocolate and butter in a heavy saucepan over medium low heat. Stir until chocolate and butter are melted and smooth.
  2. Add sugar and salt and reduce heat to low. Cook while stirring for about one minute, until sugar starts to dissolve.
  3. Remove pan from heat. Whisk in eggs, one at a time. The mixture will look smooth and glossy.
  4. Use a mesh hand sieve to sift cocoa into mixture. This prevents lumps. Whisk until the cake batter is smooth.
  5. Pour batter into prepared pan and bake in preheated oven for about 25 minutes. The center of the cake should be just firm to the touch, but be careful to not overbake the cake or it will be dry.
  6. Cool in the pan on a wire rack for 15 minutes. Invert the cake on a plate.
  7. To prepare the glaze, melt 2 ounces of chopped chocolate and 1 1/2 tablespoons of unsalted butter in the same saucepan you used to make the cake. When melted and smooth, remove the pan from heat. Add milk and Agave syrup OR honey and vanilla and stir until smooth and glossy. Let the glaze cool for about 3 minutes before pouring it on the cake.
  8. Pour all of the glaze in the middle of the cake. Use a silicone or rubber spatula to spread the glaze evenly over the cake, allowing the glaze to evenly run down the sides of the cake. Add fresh fruit to top it off if you’d like. So good!!

    Serves 6


%d bloggers like this: