,

New Year, New You Weight Loss Tip: Eat More Protein

Adding protein to your diet will keep you full for longer. If we feel our bodies with healthy proteins like lean meats, eggs, and Greek yogurt, we are more likely to eat less during the day and more likely to accomplish our weight loss goals.

,

Recipes: Romaine Salad with Grapefruit & Shrimp

Recipe Image

Romaine Salad with Grapefruit & Shrimp

Robb Walsh
“The burst-in-your-mouth juicy sweetness of red grapefruit is a great partner for the slightly briny and chewy bite of cooked shrimp. In this healthy salad recipe, we use romaine lettuce and red cabbage, but a handful of peppery arugula or watercress would be a nice addition.”

Ingredients

    • 2 large red grapefruit (about 1 pound each)
    • ¼ cup extra-virgin olive oil plus 1 tablespoon, divided
    • 1 tablespoon white-wine vinegar
    • 1 clove garlic, minced
    • 1 teaspoon hot sauce, or to taste
    • ½ teaspoon salt
    • ¼ teaspoon ground pepper, plus more to taste
    • 1-1¼ pounds peeled and deveined raw shrimp (16-20 count), tails left on if desired
    • 8 cups coarsely chopped romaine lettuce
    • 1 cup very thinly sliced red cabbage
    • ½ cup slivered sweet onion
    • 8 sprigs fresh cilantro

Directions

  • Working over a medium nonreactive bowl, suprême grapefruit (see Tips). Squeeze the membranes to extract any extra juice. Measure 3 tablespoons juice into a large nonreactive bowl; save the remaining juice for another use.
  • Whisk ¼ cup oil into the large bowl along with vinegar, garlic, hot sauce, salt, and pepper.
  • Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add shrimp and cook, stirring, until pink and just cooked through, about 3 minutes. Transfer to a medium bowl and toss with 1 tablespoon of the dressing.
  • To serve, toss lettuce, cabbage, and onion with the remaining dressing in the large bowl. Divide among 4 plates. Top with the shrimp and the grapefruit segments. Season with pepper, if desired, and garnish with cilantro.
  • Tips: Be sure to use a nonreactive bowl—stainless-steel, enamel-coated or glass—when working with acidic food like grapefruit. Reactive vessels, such as aluminum and cast-iron, can impart off colors and/or flavors.
  • To suprême: Use this technique to get pretty, pith-free citrus sections every time. Cut a thin slice off the top and bottom of the fruit with a large sharp knife. Place on a cutting board. Remove the peel and white pith below, following the curve of the fruit as you go. Working over a bowl, switch to a small sharp knife and cut each segment from the surrounding membranes. Squeeze any extra juice from the membranes, if desired.
,

New Year, New You Fit Tip: Celebrate the small wins

Celebrate all of your wins – big and small! You can celebrate by treating yourself to a day out for a massage, watch your favorite TV show, or draw yourself a nice, relaxing bubble bath. Just make sure your “treat” doesn’t sabotage your success like rewards of sweets and foods.

,

Recipes: Za’atar-Roasted Chicken Tenders & Vegetables with Couscous

Recipe Image

Za’atar-Roasted Chicken Tenders & Vegetables with Couscous

EatingWell Test Kitchen
“Za’atar (or zaatar)—a Middle-Eastern spice blend that’s a mix of thyme, sumac, salt, sesame seeds and sometimes other herbs—gives this sheet-pan roast chicken recipe tons of flavor. Chicken tenders and pretrimmed green beans make this healthy dinner super-fast.”

Ingredients

  • 1 medium navel orange
  • 1 pound trimmed green beans
  • 1 medium red onion, halved and sliced
  • ½ cup Kalamata or Castelvetrano olives
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons dry white wine
  • ¼ teaspoon salt
  • ½ teaspoon ground pepper, divided
  • 1 pound chicken tenders
  • 1 tablespoon za’atar (see Tip)
  • 1 cup low-sodium chicken broth
  • ⅔ cup whole-wheat couscous

Directions

  • Position rack in bottom third of oven; preheat to 450°F. Coat a rimmed baking sheet with cooking spray.
  • Grate 2 teaspoons zest from the orange. Slice ½ inch off the ends and squeeze juice from them into a medium saucepan; add the zest. Set aside.
  • Cut the rest of the orange in half then cut into ¼-inch slices. Toss in a large bowl with green beans, onion, olives, oil, wine, salt, and ¼ teaspoon pepper. Spread the mixture in an even layer on the prepared pan. Toss chicken with za’atar in the bowl, then place on top of the green bean mixture.
  • Roast on the bottom rack until the green beans are tender and the chicken is no longer pink in the middle, about 15 minutes.
  • Meanwhile, add broth and the remaining ¼ teaspoon pepper to the saucepan. Bring to a boil. Stir in couscous. Remove from heat, cover and let stand for 5 minutes. Fluff with a fork. Serve with the chicken and vegetables.
  • Spice blends like za’atar give you big flavor from just one ingredient. A mix of thyme, sumac, salt, sesame seeds and sometimes other herbs, look for it in the bulk spice section of natural-food stores, in specialty-food stores or on amazon.com. To make your own mix: Blend 1 tsp. each ground sumac, sesame seeds and dried thyme with ¼ tsp. salt.
  • Chicken tenders require zero prep (just rip open the package) and cook in a snap because they’re so thin, which makes them perfect for fast weeknight meals. The tender is typically found attached to the underside of the chicken breast, but can also be purchased separately.
  • Many whole grains take 30-plus minutes to cook, but whole-wheat couscous is ready in five. It’s a flavor sponge, so serve with a saucy dish or try stirring fresh herbs or citrus juice into it, as we do here. If you don’t like the taste of whole-wheat, don’t worry—it’s mellow in couscous.
  • Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.
,

New Year, New You Weight Loss Tip: Get Rid of Unhealthy Foods

If you are trying to lose weight, you have no use for cookies, chips, or unhealthy foods.

These types of foods will only make it more difficult for you to reach your weight loss goals. There are some healthier options for your sweet and salty cravings.

,

New Year, New You Fit Tip: Stay Hydrated

Staying hydrated is a great step towards achieving your weight loss efforts. HOW you choose to hydrate can have a big impact on your health and your waist.

Drinking water helps keep you satisfied between meals and avoid overeating. You can also avoid hundreds of extra calories each day by choosing water instead of sodas or other sugar-sweetened beverages.

,

Recipes: Maple Granola

Recipe Image

Maple Granola

Sara Haas, R.D.N., L.D.N.
“This quick and healthy granola recipe can be enjoyed like cereal with milk or sprinkled over yogurt to make an easy parfait. Serve with a banana for a balanced breakfast. ”

Ingredients

    • 2 tablespoons pure maple syrup
    • 1 tablespoon canola oil
    • ¼ teaspoon vanilla
    • 1 cup rolled oats
    • ¼ cup chopped pecans
    • 1½ teaspoons ground cinnamon
    • ⅛ teaspoon kosher salt

Directions

  • 1Preheat oven to 325°F. Line a rimmed baking sheet with parchment paper.
  • 2Combine maple syrup, oil and vanilla in a medium bowl. Stir in oat, pecans, cinnamon and salt until evenly combined. Evenly spread out onto the prepared baking sheet.
  • 3Bake the granola, stirring halfway through, until golden, 10 to 15 minutes. Let cool completely before storing.
  • Make Ahead Tip: Store airtight for up to 2 weeks.
  • Equipment: Parchment paper
  • People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.

HydraFacial: 3 steps + 30 minutes = The best skin of your life

HydraFacial uses patented technology to cleanse, extract, and hydrate. HydraFacial super serums are made with nourishing ingredients that create an instantly gratifying glow.

HydraFacial addresses all skincare needs.

  • Fine lines + Wrinkles
  • Elasticity + Firmness
  • Even Tone + Vibrancy
  • Skin Texture
  • Brown Spots
  • Oily + Congested Skin
  • Enlarged Pores

The 3 steps include:

Step 1: Cleans+Peel- Uncover a new layer of skin with gentle exfoliation and relaxing resurfacing.

Step 2: Extract+Hydrate – Remove debris from pores with painless suction. Nourish with intense moisturizers that quench skin.

Step 3: Fuse+Protest- Saturate the skin’s surface with antioxidants and peptides to maximize your glow.

Want to see how it works? See the video below.

Join CMS, commit to healthy living with Scale Back Alabama

This year we are celebrating a New Year, New You! As the New Year brings new resolutions, join the Carrington Medical Spa’s Scale Back Alabama team and commit or (RE-commit) to a healthier lifestyle.

With Scale Back Alabama, you can not only set a goal to lose weight and get healthier, but you can also win! Teams can channel their inner champion and register for Scale Back Alabama, the state’s largest weight loss and physical activity competition.

This year’s 9-week competition will begin with weigh-in week, January 21-25. The competition is free, and participants must be at least 18 years old and live or work in Alabama. Teams and individuals who return for a final weigh-in during the week of April 2–8 and succeed in losing at least 10 pounds qualify to win a share of $14,500 in cash prizes. Teams are made up of two people (no more, no less).

It’s easy to register a two-person team

· Visit scalebackalabama.com/project/register or via the Scale Back Alabama app (only one registration per team of two)

· If possible, print your registration confirmation page

· Visit Carrington Medical Spa, located at 8178 Gadsden Highway, Suite 117, Trussville, during weigh-in week on January 21-25 from 8 a.m. – 11 a.m. and 3 p.m. to 6 p.m. (take registration confirmation with you) and Sat. Jan. 26 from 9 a.m. to 12 p.m.

Prizes will be drawn on April 17, 2018

· Team prizes (if both team members lose 10 pounds) – Three teams are drawn to win $1,000 per team member; three teams are drawn to win $500 per team member; three teams are drawn to win $250 per team member.

· Individual prizes (if a team member loses 10 pounds, but his or her teammate does not) – 40 individuals are drawn to win $100 each.

About Scale Back Alabama: Scale Back Alabama is a public awareness campaign hosted by the Alabama Hospital Association and the Alabama Department of Public Health, with generous support from Blue Cross Blue Shield of Alabama. The contest started in January 2007 to address Alabama’s adult obesity rate.  Alabama is ranked third in adult obesity with a rate of 35.7 percent. The total number of pounds lost statewide is 1.35 million with over 317,000 participants.

,

Recipes: Winter Salad with Halloumi “Croutons”

Recipe Image

Winter Salad with Halloumi “Croutons”

Breana Killeen
“Halloumi, a firm Greek cheese, softens but doesn’t completely melt when heated. In this healthy recipe, halloumi is cubed, marinated and broiled, turning it into crouton-like bites to top this hearty vegetarian main-dish salad.”

Ingredients

    • 4 tablespoons extra-virgin olive oil, divided
    • 2 teaspoons lemon zest
    • 2 tablespoons lemon juice
    • 1 teaspoon dried oregano
    • ½ teaspoon ground pepper, divided
    • 4 ounces halloumi cheese (see Tip), cut into 1-inch cubes
    • 1 pound baby potatoes, quartered
    • 3 cups trimmed green beans
    • ¼ teaspoon salt, divided
    • 2 cups cherry tomatoes
    • 2 cloves garlic, sliced
    • 1 tablespoon red-wine vinegar
    • 8 cups chopped escarole
    • ¼ cup toasted chopped hazelnuts

Directions

  • Position racks in the center and upper third of oven; preheat to 425°F.
  • Combine 1 tablespoon oil, lemon zest, lemon juice, oregano and ¼ teaspoon pepper in a small bowl. Add halloumi and stir to coat; set aside.
  • Toss potatoes and green beans with 1 tablespoon oil, ⅛ teaspoon salt and the remaining ¼ teaspoon pepper on a large rimmed baking sheet. Spread in a single layer. Roast on the center rack for 10 minutes. Scatter tomatoes over the vegetables and continue roasting until the potatoes are tender and the tomatoes are wilted, 5 to 10 minutes more. Transfer to a large bowl.
  • Turn the broiler to high. Using a slotted spoon, transfer the reserved halloumi to the baking sheet (reserve the marinade). Broil, stirring once, until lightly browned, 3 to 5 minutes.
  • Meanwhile, heat the remaining 2 tablespoons oil and garlic in a small saucepan over medium heat until the garlic begins to sizzle, then cook for 15 seconds. Remove from heat and whisk in vinegar, the reserved marinade and the remaining ⅛ teaspoon salt.
  • Add escarole to the vegetables and gently toss with the warm dressing to combine. Serve topped with the halloumi and hazelnuts.
  • Tips: Semi-firm, brined halloumi cheese is great for cooking because it holds its shape when heated. It can be salty, though—some have up to 900 mg of sodium per ounce. Pick one with close to 300 mg per ounce.