Meal 7: Thai Chicken and Bok Choy Stir-Fry & Coconut Cauliflower “Rice”

Carrington Medical Spa hopes that you are enjoying our healthy meals every week! We are excited to share healthy and delicious meals with you and your family. This week on the menu we have

Thai Chicken and Bok Choy Stir-Fry & Coconut Cauliflower “Rice” 

Prep time: 20 min

Cook time: 15 min

 

Ingredients:

 

Thai Chicken and Bok Choy Stir-Fry 

¾ lb boneless, skinless chicken breasts, cut into bite-size pieces

1 Tbsp dark sesame oil

½ Tbsp olive oil

½ Tbsp minced ginger

1 small head bok choy, thinly sliced

1 red bell pepper, chopped

3 green onions, cut into 2-inch pieces

1 Tbsp fish sauce (or soy sauce)

½ Tbsp fresh lime juice

1 Tbsp chopped fresh cilantro

 

Coconut Cauliflower ‘Rice”

½ (16-oz) pkg cauliflower crumbles

1 Tbsp olive oil

½ cup unsweetened coconut milk

2 Tbsp chopped fresh cilantro

1 green onion, chopped

 

Instructions:

 

Thai Chicken and Bok Choy Stir-Fry

Cook chicken in hot oils in a large nonstick skillet or wok over medium-high heat until browned. Add ginger, bok choy, bell pepper, and green onions; sauté 4 to 5 minutes or until vegetables are tender. Add fish sauce (or soy sauce), lime juice, and cilantro.

 

Coconut Cauliflower “Rice”  

Cook cauliflower in hot oil in a saucepan over medium heat 4 minutes, stirring often. Stir in milk. Cook 4 minutes or until creamy. Stir in cilantro and onion. Season with salt and pepper to taste.

 

ENJOY!

A Letter from Dr. Slutsker

My dear friends and neighbors,

I am writing this letter to inform you about interesting facts regarding health and to increase your interest towards creating a healthy life style.

You probably are aware of the increasing health problems such as: diabetes, hypertension, arthritis, cancer and in the center of all is our weight increasing daily at national level, and Alabama leads the nation.

It is expected that our children will be the first generation to have shorter life expectancy than their parents; no one wants to hear this and it is my belief that we all must try to do everything to ensure that this is not happening.

I have been practicing medicine for a long time, and I feel the urge to educate the public and to help as many people as possible to get on a healthier path, so that they can enjoy their life.

This is why I opened a little practice in your neighborhood, and would love to help you get on your way to a healthier, happier you.

In addition to seeing patients in the office, I will also be giving food for thought with my blog via my website and Facebook page. It would be similar to: «Dear Abby», just changed to: « Dr. Liliya, I have a question»
You can send me questions of your concerns in regard to food, exercise, genomes, microbiomes etc., I will answer questions confidentially, and your identity will not be revealed. On a weekly basis, I will publish a question on a specific topic to educate the public (and give you some pearls of wisdom too).
For example:

Q: Dr. Liliya how I can protect myself from the flu?

A: 1.Flu shot ( not just to protect you, but fragile people around you such as: elderly, or babies or kids, or the sick).
2.Wash your hands and dry them with towel prior to touching your face, or eating ( occasional  bites or seat down meals).
3.You may use Vit.C 1 g, zinc supplements, probiotics to enhance your immunity.
4.Avoid crowded areas.
5.Protect your nasal passages with normal saline spray as moisturizer  in dry, heated homes in this cold weather and avoid excessive drying mucosa by turning off fans.
6. Do not spray harsh disinfectant chemicals, but use wipes to disinfectant on handles of bathrooms and refrigerator (the most traffic areas).

or

Q: Dr. Liliya, how can I help my son or daughter to lose weight?

A: I can start answering, but I will not have enough lifetime to finish answering your question.
I can tell you that research has been done of human microbiota: in one study during a 16-week period kids who were taking prebiotics decrease their BMI (body mass index) almost 3.8%.

What are prebiotics?
It is a chemical in fruits and vegetables, not digestible by humans, but supports health and immunity by nourishing beneficial bacteria in your gut.
It is not the same as probiotics.
Research has been done in Canada with 8 grams of Prebiotin per day and normal diet. Prebiotin contains oligofructose enriched inulin (please note, not insulin) (OEI).

If you would like to learn more information, want to send me questions, or to visit our little clinic; tomorrow we have a ribbon cutting ceremony at 11:00am. We will be open until 7 pm and we welcome you to stop in any time.

Best regards,

 

Liliya Slutsker, MD

Meal 6: Teriyaki Chicken Thighs & Crispy Edamame and Tangy Coleslaw

We hope that everyone has enjoyed the holidays! Let’s not forget that eating healthy does not mean that your meals can’t be delicious!

Enjoy our Meal of the Week

Teriyaki Chicken Thighs & Crispy Edamame and Tangy Coleslaw

Prep time: 10 min

Cook time: 15 min

 

Ingredients:

 

Teriyaki Chicken Thighs

4 boneless, skinless chicken thighs

¼ cup teriyaki sauce, divided

2 tsp Montreal steak seasoning

 

Crispy Edamame and Tangy Coleslaw

1 ¼ cups frozen shelled edamame

1 Tbsp olive oil, divided

¼ tsp coarse sea salt

2 cups angel hair coleslaw

2 tsp apple cider vinegar

1 tsp sugar

 

Instructions:

 

Teriyaki Chicken Thighs

Preheat broiler. Arrange chicken on a lightly greased large foil-lined baking sheet. Brush 1 Tbsp teriyaki sauce over chicken, and turn to coat. Sprinkle both sides of chicken with grilling blend. Broil 6 to 7 minutes per side or until done. Spoon 3 Tbsp teriyaki sauce over chicken.

 

Crispy Edamame and Tangy Coleslaw

Preheat oven to 400°F. Rinse edamame., drain, and pat dry. Transfer to a rimmed baking sheet; drizzle with ½ Tbsp olive oil, and sprinkle salt. Bake 15 minutes or until crisp and golden/ Toss together coleslaw, ½ Tbsp oil, vinegar, and sugar in a bowl. Season with salt and pepper to taste.

 

Note: Meal prep tip: Bake the edamame first; keep warm. Increase the oven temperature to broil the chicken thighs.

 

ENJOY!

 

Meal 5: Beef Satay with Peanut Sauce & Marinated Cucumber Slices

Carrington Medical Spa hopes that you and your family are having a wonderful holiday season. Don’t forget eating healthy does not have to be bad. Try one of our delicious low carb meals that you will be sure to enjoy!

MEAL 15: Beef Satay with Peanut Sauce & Marinated Cucumber Slices

Prep time: 15 min
Cook time: 5 min

Ingredients:

Beef Satay with Peanut Sauce
½ lb flank steak, cut into 2-inch-wide strips
2 Tbsp soy sauce, divided
1 Tbsp honey, divided
1 tsp dark sesame oil
2 cloves garlic, minced
1 Tbsp chopped fresh cilantro
2 Tbsp warm water
2 Tbsp creamy peanut butter
¼ tsp crushed red pepper

Marinated Cucumber Slices
1 small English cucumber, sliced
1 Tbsp red wine vinegar
1 tsp olive oil
¼ tsp sugar

Instructions:

Beef Satay with Peanut Sauce
Preheat broiler. Thread steak onto metal or bamboo skewers (If you use bamboo skewers, soak them in water 30 minutes before threading the steak). Place in an 11- x 7-inch baking dish. Combine 5 tsp soy sauce, 2 tsp honey, oil, and garlic; pour over kabobs. Let stand at room temperature 15 minutes, turning once. Place kabobs on a foil-lined baking sheet. Broil on top oven rack 5 minutes or until browned. Combine cilantro, water, peanut butter, 1 tsp soy sauce, 1 tsp honey, and red pepper. Serve with kabobs. Serve with lime wedges and sprinkle with cilantro, if on hand.

Marinated Cucumber Slices
Toss together all ingredients in a small bowl. Cover and chill until ready to serve. Season with salt and pepper to taste.

ENJOY!

MEAL 4: Andouille, Chicken, and Shrimp Jambalaya

We hope that you all are enjoying this holiday season. Please take a look at one of our Low Carb meals that you are sure to enjoy!

MEAL OF THE WEEK

Andouille, Chicken, and Shrimp Jambalaya 
Prep time: 20 min
Cook time: 30 min

Ingredients:

Andouille, Chicken, and Shrimp Jambalaya
½ lb andouille sausage links, halved lengthwise and sliced
½ lb boneless, skinless chicken breasts, cut into bite-size pieces
1 Tbsp olive oil
½ cup chopped onion
½ cup chopped red bell pepper
2 cloves garlic, minced
1 (14.5-oz) can diced tomatoes
¾ cup chicken broth
½ tsp chili powder
¼ tsp dried thyme
1 (16-oz) pkg frozen riced cauliflower
1/3 lb peeled and deveined, large raw shrimp
1 Tbsp chopped fresh parsley

Instructions:

Andouille, Chicken, and Shrimp Jambalaya
Cook sausage and chicken in hot oil in a Dutch oven over medium heat until browned. Add onion, bell peppers, and garlic; cook, stirring often, 5 minutes. Stir in tomatoes, broth, chili powder, and thyme; bring to a boil, and reduce heat to a simmer. Add cauliflower, and cook, stirring occasionally, 15 to 20 minutes or until cauliflower is tender. Add shrimp, and cook 3 minutes or just until shrimp turn pink. Stir in parsley, and season with salt and pepper to taste.

ENJOY!

MEAL 3: Winter Spinach Salad

Carrington Medical Spa hopes that you have enjoyed our weekly meals. It is the perfect time to enjoy a tasty Winter Salad. You will be sure to enjoy this healthy, quick and easy meal!

 

MEAL 3: Winter Spinach Salad

 

Prep time: 15 min

 

Ingredients:

 

Winter Spinach Salad

1 lb baby spinach

1 lg Granny Smith Green Apple, chopped

1 Lg can of mandarin orange or 1 lg navel orange peeled and segmented (drained, reserve liquid)

1 c toasted pecans (optional)

1 c craisins (optional)

 

Dressing

4 Tbsp reserved orange juice

2 Tbsp olive oil (or canola oil)

2 Tbsp rice wine vinegar

Salt and Pepper to taste

 

Instructions:

 

Winter Spinach Salad

Mix all ingredients in a large bowl. Roast pecans (optional).

 

Dressing

Whisk together all ingredients in a large bowl. Add to Winter Spinach Salad, and toss.

 

ENJOY!

MEAL 2: Seared Ham Steak with Apples & Roasted Tomatoes with Arugula

The staff at Carrington Medical Spa hopes that you had a wonderful Thanksgiving! Let us not forget about our healthy journey!  Enjoy one of our Low Carb meals, that you will be sure to love!

 

MEAL 2: Seared Ham Steak with Apples & Roasted Tomatoes with Arugula 

Prep time: 15 min

Cook time: 20 min

 

Ingredients:

 

Seared Ham Steak with Apples

1 (1-lb) ham steak, cut into serving-size pieces

2 Tbsp olive oil

1 Gala apple, sliced (or any sweet apple)

½ small onion, sliced

¼ cup beef broth

2 tsp Dijon mustard

1 tsp dried thyme

 

Roasted Tomatoes with Arugula

1 lb Roma tomatoes, halved lengthwise

1 ½ Tbsp olive oil

¼ tsp salt

¼ tsp pepper

1 (5-oz) pkg baby arugula

 

Instructions:

 

Seared Ham Steak with Apples

Sprinkle ham lightly with pepper. Cook in hot oil in a large skillet over medium-high heat, 3 minutes per side or until browned. Remove from skillet and keep warm. Add apple and onion to the skillet; reduce heat to medium. Sauté 5 minutes or until browned and tender. Return ham to skillet; add broth, mustard, and thyme. Simmer over medium heat 5 minutes or until liquid is thickened.

 

Roasted Tomatoes with Arugula

Preheat oven to 475°F. Drizzle tomatoes with oil on a rimmed baking sheet; arrange in a single layer. Bake 20 to 25 minutes. Sprinkle tomatoes with salt and pepper. Place in a bowl; add arugula, and toss gently until slightly wilted.

 

ENJOY!

 

 

Surviving the Holidays

As the holidays approach, we tend to spend more time with family and friends.  Holiday gatherings can create inconsistencies in our diet, causing fatigue, sleep disturbances and the dreaded weight gain.  Whether hosting a gathering, eating lunch out with friends or attending a party, there are ways to avoid holiday pitfalls.

 

  • Think clean:  Fill your shopping cart with the colors of the season.  Winter vegetables like sweet potatoes and winter squash are abundant and reasonably priced.  Peeled and roasted with a little bit of olive oil and sea salt makes a flavorful and healthy side dish.  Green is always good!  Fresh green beans and broccoli  only need to be steamed until tender crisp.  Winter salads are always in season.  Toss spring greens or spinach with your favorite vegetables and a healthy vinaigrette.  Avoid buying pre-made salads, processed meals and salad dressings. They contain sodium and preservatives.
  • Keep it Lean:  Forgo the ham this year.  Its higher in fat and sodium than roast turkey or chicken.  Look for all natural birds that that have not been injected with salt and/or nitrite solutions.  If you love beef, now is the perfect time to splurge on a lean grass fed beef tenderloin.
  • It’s ok to dip and dunk: Well a little- If hosting, replace the mayonnaise and cream cheese in dips with lower fat versions or replacing it altogether with plain nonfat greek yogurt and add a colorful variety of raw vegetables to make a healthy crudite platter.
  • Eating on the run: Lunch out with friends can be full of obstacles.  Protein helps keep us full and focused.  Always have a portable snack handy like raw unsalted almonds, sliced apple and/or individual wrapped string cheese.  When eating in restaurants, look for lighter, heart healthy options.  Don’t be afraid to ask for sauces and dressings on the side; replace sides of pasta and rice with steamed vegetable options.
  • Water:  The human body is 50-65% water so we need LOTS of it!  We have to have a minimal amount to survive, but how much is enough?  A general rule is the 8×8 rule:  8 – 8 ounce glasses of water daily.  Every cell, every organ system needs water to function which includes transporting and metabolizing the carbohydrates and proteins from the food we eat into the bloodstream for fuel.
  • Exercise:  It’s always important, but sometimes gets forgotten during the holidays. Everything counts; raking the leaves, walking the dog, climbing the stairs, shoveling the snow or participating in your favorite sport…take the time, as little as 20-30 minutes each day and reap the benefits of an active lifestyle.

 

It’s easier than it looks to get through the holiday season: Make healthy food choices, eat throughout the day, hydrate and take that walk after dinner or play a little football with the kids.  Enjoy and savor every minute with friends and family. So eat, drink and be merry and as always, be healthy.

 

CLEAN 15 Saves Your $ and Health!

Making healthy grocery shopping choices will score high on mom’s priority list. An apple a day keeps the doctor away, right? Well, it does if you’re making smart shopping choices. The apple happens to be number 4 on the Dirty Dozen list report from the Environmental Working Group (EWG for short). That means buy organic apples if you don’t want to eat pesticide residues. However, you can purchase less expensive produce that isn’t considered organically grown and avoid a whole host of nasty chemicals. EWG also has a list of the CLEAN 15! These are fruits and vegetables that are least likely to have pesticide residues. The CLEAN 15 list includes sweet corn, avocados, pineapples, cabbage, onions, frozen sweet peas, papayas, asparagus, mangoes, eggplant, honeydew melon, kiwis, cantaloupe, cauliflower and grapefruit. Consumers can rest easy with the clean list, but everyone should consider going the organic route with the Dirty Dozen produce list. EWG listed produce with the highest loads of pesticide residues. For 2017 in order, the list includes strawberries, spinach, nectarines, apples, peaches, celery, grapes, pears, cherries, tomatoes, sweet bell peppers and potatoes. All of these on the Dirty Dozen list tested positive for pesticide residues and contained higher amounts of pesticides than other produce.

MEAL 1: Chicken Chili Verde with Tomato, Cucumber & Radish Salad

Carrington Medical Spa is committed to be advocates of heathy eating habits! During this holiday season don’t be tempted by the holiday feasts. Enjoy one of our Low Carb meals, that you will be sure to love!

 

MEAL 1: Chicken Chili Verde with Tomato, Cucumber, and Radish Salad

 

Prep time: 20 min

Cook time: 35 min

 

Ingredients:

 

Chicken Chili Verde

2 boneless, skinless chicken breasts (cut into 1 inch cubes)

2 Tbsp olive oil

½ small onion, diced

2 cloves garlic, minced

2 tsp ground cumin

¼ tsp smoked paprika

1 cup chicken broth

1 (8-oz) jar salsa verde

 

Tomato, Cucumber, and Radish Salad

1 ½ cups grape tomatoes, cut in half

½ cucumber, thinly sliced

¼ cup thinly sliced radishes

2 Tbsp chopped fresh flat-leaf parsley

2 Tbsp olive oil

1 Tbsp fresh lemon juice

 

Instructions:

 

Chicken Chili Verde

Sprinkle chicken lightly with salt and pepper. Cook in hot oil in a Dutch oven over medium-high heat for 5 minutes or until browned, stirring often. Remove chicken from pot; reduce heat to medium. Add onion and garlic to pot; cook 5 minutes. Add cumin and paprika; cook 3 minutes. Add broth, salsa, and chicken; bring to a boil. Reduce heat, and simmer 20 to 25 minutes.

 

Tomato, Cucumber, and Radish Salad

Toss together all ingredients in a bowl. Season with salt and pepper to taste. Cover and chill.

 

ENJOY!