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Recipes: Tex-Mex Black Bean & Quinoa Bowl

Tex-Mex Black Bean & Quinoa Bowl
Ingredients
  • 1½ cups water
  • 1 cup quinoa
  • 1 teaspoon ground cumin
  • 2 tablespoons extra-virgin olive oil plus 2 teaspoons, divided
  • 2 tablespoons rice vinegar
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 4½ cups very thinly sliced cabbage (about ¼ medium head)
  • ½ cup finely chopped red onion
  • 1 medium poblano pepper, chopped
  • 1 15-ounce can black beans, rinsed
  • 2 teaspoons chili powder
  • 1 cup shredded sharp Cheddar cheese
  • ½ cup salsa

Preparation

  1. Bring water and quinoa to a boil in a medium saucepan. Reduce heat, cover and simmer until the water is absorbed about 15 minutes. Fluff with a fork and stir in cumin. Partially cover and set aside.
  2. Meanwhile, whisk 2 tablespoons oil, vinegar, salt, and pepper in a large bowl. Add cabbage and onion; toss to coat.
  3. Heat the remaining 2 teaspoons oil in a medium skillet over medium heat. Add poblano and cook, stirring, until softened, 2 to 3 minutes. Stir in beans and chili powder; cook, stirring until heated through, about 2 minutes more. Remove from heat.
  4. To serve, layer in each bowl: ¾ cup quinoa, ½ cup bean mixture, and ¼ cup cheese. Top each portion with ¾ cup cabbage salad and 2 tablespoons salsa.

Nutrition information

  • Serving size: about 2¼ cups
  • Per serving: 479 calories; 22 g fat(7 g sat); 12 g fiber; 53 g carbohydrates; 20 g protein; 174 mcg folate; 29 mg cholesterol; 11 g sugars; 0 g added sugars; 1,031 IU vitamin A; 57 mg vitamin C; 301 mg calcium; 4 mg iron; 681 mg sodium; 827 mg potassium
  • Nutrition Bonus: Vitamin C (95% daily value), Folate (44% dv), Calcium (30% dv), Iron (22% dv), Vitamin A (21% dv)

Weight Loss Tip: Make your favorite foods healthier

This is a favorite tip because it means that we don’t necessarily have to say goodbye to all of our favorite foods. Before parting ways with some of your favorite recipes for good, try making them more healthy. Eating foods that are made with nutritious ingredients will help you stay on track of your weight loss goals.

For more recipes, visit our What’s New page. Here’s to a New Year, New You!

Fit Tip: Start every day with a stretch

Today’s New Year, New You Fit Tip is to start every day with a stretch.According to the American College of Sports Medicine, stretching is a good idea. The ACSM recommends stretching each of the major muscle groups at least twice a week for 60 seconds per exercise.
Staying flexible as you age is a good idea and it helps you move better.In fact, regular stretching can help keep your hips and hamstrings flexible later in life, according to physical therapist and Winston-Salem State University professor Lynn Millar, PhD.If you have experienced problems in posture or activities, try to make it a habit to stretch those muscles regularly.

Fit Tip: Dress for success

Wearing the right clothes for a workout is an important aspect when it comes to performing your best. Technical fabrics help you move freely and keep sweat at bay, but wearing the appropriate clothes will also keep you from being distracted by your outfit. Here are some tips for finding the right clothes for your favorite type of exercise:

Running: Clothing depends on the conditions of where you’re running, but regardless, you’ll need running-specific shoes. The best way to find the right shoe is to ask for help at a store that specifically sells running shoes. They’ll be able to analyze your gait, among other things, to figure out which type of shoe is best for you.

At the gym: First and foremost, you should be comfortable, but it’s also important to choose functional clothes that give you the right support. Constricting cuts and flimsy sports bras make anything from TRX training to plyometrics circuit a real pain.

Weight Loss Tip: Start small

Happy New year! Have you committed to a New Year’s resolution and fallen off the bandwagon after only a week or less? You are not alone. Want to know why? The reason is we overcommit and start off too big. We restrict ourselves far too much and when our cravings or tiredness can’t hold off any longer, we give in to them. Just like the reason, the solution is simple. Start small.
 
You are most likely to stick to a clean eating plan when you’re filling yourself up with foods that are healthy and full of flavor. The same goes for exercising. You don’t have to run seven miles or even one mile on your first day working out. Start out with walking or even stretching for 30 minutes a day.

New Year, New You Transform Your Health 30 Day Challenge

Tackle all your get-healthy, be stronger, love-your-body goals with our exclusive weight loss, total wellness challenge—and be ready to experience lasting results!

Carrington Medical Spa is a community-oriented medical facility that provides a comprehensive weight management program under the direction of a licensed physician.

At CMS we provide a non-invasive medical approach to weight loss by conducting body composition and metabolic rate analysis, genetic testing, dietary guidance and pharmacotherapy. Through our supervised programs, we can set (and keep you) on the path to a healthy lifestyle.

Dr. Liliya Slutsker is a board-certified physician and member of the Obesity medicine association.

Carrington Medical Spa has created a 30-day challenge to guide you through a New Year, New You, setting you up for success in all areas of your wellness goals. This challenge also provides a daily motivational post, healthy eating and lifestyle tips as well as simple weight loss tips to support you throughout the challenge.

Interested in joining our Carrington Medical Spa Scale Back Alabama team? Call us at (205) 508-5723 or email us at carringtonmedispa@gmail.com to sign up.

Watch for our kick off of “New Year, New You Transform Your Health 30 Day Challenge” on social media (Facebook, Instagram – new Pinterest) beginning January 1st. Follow us at CarringtonMediSpa.

Recipes: Slow Cooker Black Eyed Pea and Greens Soup

We hope you all had a Merry Christmas! We have taken a few weeks off from posting our weekly meal but this week we are back and we have a special recipe for you guys!
Did y’all know that as an old southern tradition it’s good luck for you to eat black eyed peas and collard greens on New Years Day? Well this week on the menu we have Slow Cooker Black-Eyed Pea and Greens Soup with Sweet Potato-Cornbread Muffins. Yum!!
This will be the perfect New Years Day meal if you want to have good luck in 2019😉
 
PREP TIME: 30 min
COOK TIME: 8 hour 20 min
 
INGREDIENTS:
• 1 (16-oz) pkg dried black-eye peas
• 2 (32-oz) carton low-sodium chicken broth
• 4 cups chopped, stemmed collard greens
• 1 cup chopped onion
• 4 cloves garlic, minced
• 2 (14.5-oz) cans fire-roasted diced tomatoes
• ½ tsp hot sauce
• 1 bay leaf
• 1 Tbsp apple cider vinegar
• ½ tsp salt
 
FOR MUFFINS:
• 1 sweet potato (about 8-oz)
• 1 cup plus 2 Tbsp plain yellow cornmeal
• ½ cup all-purpose flour
• ¼ cup sugar
• 1 ½ tsp baking powder
• ¾ tsp ground ginger
• ¾ cup plus 2 Tbsp low-fat buttermilk
• 2 large eggs, lightly beaten
• 2 Tbsp butter, melted
 
DIRECTIONS:
Soak peas in water to cover overnight; drain and rinse. Combine peas, broth, greens, onion, garlic, tomatoes, hot sauce, and bay leaf in a 5-to-7 quart slow cooker. Cover and cook on LOW 8 to 10 hours. Remove and discard bay leaf; stir in vinegar and salt. Note: this soup has no added fat and is mostly vegetables.
 
FOR MUFFINS:
Preheat oven to 425 degrees. Prick potato several times with a fork. Microwave on a microwave-safe plate at HIGH 8 to 10 minutes or until tender. Cool. Peel potato; mash to equal ½ cup. Whisk together buttermilk, ½ cup potato, and eggs in a bowl until smooth. Add potato mixture to cornmeal mixture, and stir just until moistened. Stir in butter. Spoon into a 12-cup muffin pan coated with cooking spray. Bake 18 to 22 minutes or until golden brown.
 
NUTRITION AT A GLANCE:
MAIN: Serving size: 6 servings, 307 calories, 1g fat, 0g saturated fat, 21g protein, 54g carbohydrates, 11g fiber, 454mg sodium

MUFFINS: Serving size: 12 muffins, 124 calories, 3g fat, 4g saturated fat, 3g protein, 20g carbohydrates, 1g fiber, 241mg sodium

Article: Probabilities, an unconventional approach to holiday feasts

Let me summarize a typical holiday feast, using an unconventional approach: probabilities.

Choice #1: It’s Christmas Eve. Before dinner, baked goods have been laid out (or rather crammed) onto the main table. Should you partake?

(90% probability) — Yes.

(05% probability) — Yes, and more than once, because why not?

(05% probability) — No, today is like any other day.

Choice #2: You’re full from dinner, but grandma’s asking if you won’t eat just another ladleful of your favorite side dish. Or maybe another slice of pie? Or both? Won’t you get both? Don’t you like her cooking?

(99% probability) — No, yes, sure, I’ll have some.

(01% probability) — Stop trying to sabotage my diet, grandma!

Choice #3: Every inch of the fridge is packed with leftovers — enough food to feed an army for a month. What do you do?

(60% probability) — I’ll have some, just to help clear space before New Year’s Eve.

(20% probability) — I’m still stuffed from yesterday, my tummy hurts, I’m out.

(20% probability) — If everyone else is eating, then maybe.

Probability trees use cumulative probabilities to figure out how likely different outcomes are. The likelihood of your sidestepping each unhealthy landmine successively is, cumulatively, low. No matter the specific numbers and situations, the vast majority of Americans overeat again and again during the holidays. But if, against all odds, you manage to overindulge only once, will this one feast cause you to gain a lot of fat?

There’s actually quite a bit of evidence on this topic, covering glycogen (sugar) storage, heat production, and a few other important topics.

If you have any questions or want to find out how to start a healthier you this year, call Carrington Medical Spa at (205) 508-5723.

 

Botox and Facial Filler for the Grinch Who Stole Christmas

It’s those glabellar frown lines and nasolabial folds that make this Grinch look soooo grinchy.

Carrington Medical Spa knows how to make the Grinch look a little less grinchy.

Take a look at the Grinch.  What is it that makes him look so old and cranky?

I think it is his glabellar from lines between his eyes that make him look like he’s having a pretty bad day. It is his nasolabial folds (those creases that go from the sides of the nose to the corners of the mouth) that make him look so old. No wonder he has such a bad attitude. He can get in a bad mood easily by looking in the mirror every morning.

If the Grinch were to come into Carrington Medical Spa, here is what I would recommend:

I would smooth out and soften his forehead creases with Botox.  From the looks of it, he will need a pretty large dose, maybe 60 units.  The injection would sting but would be quick and he would see a remarkable improvement within 3 days or so.  In addition, he would feel much more relaxed.  If he wanted to scowl at his poor little dog, he would be unable to.  Smile, yes but scowl, no.  This amount of Botox would last at least 3 months.  If he kept coming back for treatment, his dose would likely drop.

I would fill his nasolabial folds with one of the hyaluronic facial fillers that I use frequently each week.  This is terrific for treating the area around the mouth which is a problem in some people and hard to treat with other methods.  Even a full facelift doesn’t help this area very much.  I would use 2 or 3 syringes to get as full of correction as possible.  It’s been my experience that patients who opt for just partial correction are not nearly as satisfied as those who get the full treatment.  Three syringes of a filler, such as Juvederm would last at least six months. We have many patients who have had a nice lasting improvement for up to two years.

I hope the Grinch comes into our office this holiday season and leaves those poor Whos in Whoville alone.

Thanks for reading!  Dr. Liliya Slutsker

Recipes: Creamy Gingerbread Oatmeal

  • 1 Packet Maple Brown Sugar Oatmeal
  • 5 oz. HOT water (not boiling)
  • 1 packet Gingerbread Cookie P/S
  • 1/8 tsp cinnamon
  • 3 oz. cold water

Instructions

Prepare Maple Brown Sugar Oatmeal according to package directions. In a separate bowl, prepare the Gingerbread Cookie pudding with 3 ouncees of cold water. Combine th pudding with tthe prepared oatmeal and stir.