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!