Archive for November 2014

Chicken Enchilada Casserole

Ok guys this is my new rendition of the chicken enchilada,” casserole style” :) It is super simple and makes an incredibly yummy mixture with a little kick, for little money, very little time, and can be used/ cooked/ eaten in multiple delicious ways!

Ingredients:

1 Rotisserie chicken (simple truth from Kroger is one of my favs- already cooked, just peel the skin and pull off the chicken)

1 (16 oz) thing of sour cream

1 (8 oz) bag of cheese

1 can of rotel (if you want more spice you can go for a “hotter” flavor- I used mild)

1 jar of queso cheese ( I use the white cheese)

 

Instructions:

peel away skin of chicken and pull chicken off

mix sour cream, cheese, 1 can of rotel,pulled  chicken and 1/2 jar of queso (feel free to add the whole thing, I just never have). it will add more moisture, will be cheesier, and more spicy.

stir mixture until well blended

OPTIONS:

#1 )spread approx. 1/2 the mixture in a 13 x 9 greased pan and bake at 350 for 25-30 minutes until cheese is melted. you can make “low carb chips” from a low carb tortilla  (I use extreme wellness, low carb, high fiber wraps- from Kroger, Food City, Ingles, Publix, or Wal-Mart; make sure to get one with no more than 5-6 net carbs). I BOUGHT A PAMPERED CHEF CHIP MAKER; YOU CAN FIND THEM AT BED BATH AND BEYOND, ON-LINE,  AND I THINK TARGET AS WELL…. CUT THE WRAP INTO 1/8TH TRIANGLES, LAY IT ON THE CHIP MAKER, SPRAY WITH OLIVE OIL AND ADD A LITTLE SALT….MICROWAVE FOR 1 1/2 TO 2 MIN (DEPENDING ON MICROWAVE POWER) AND YOU WILL HAVE A SUPER TASTY LOW CARB CHIP. (you can do without the chip maker but it makes it more crunchy!) you can also enjoy over a bed of greens or shredded lettuce and make into a taco type salad! super yummy! I drizzled a small amount of queso over mine at the end for added moisture over my salad and used it like a dressing, salsa would work as well!

you can crumble up the low carb chips on top or underneath the chicken mixture before baking, OR you can use as a “scoop” to scoop up the chicken mixture and eat it like a dip :)

#2) use the above mixture and place on low carb wraps to make chicken enchiladas. will make approx. 24. can cook appropriate amount and freeze the remaining before cooking (or after) .

#3) I did a casserole with 1/2 the mixture and the remaining mixture I ate randomly throughout the week with dipping raw veggies such as carrots, broccoli, and mini bell peppers in it, enjoyed  it over a salad, with some low carb chips for a snack or meal, or its super yummy just by itself! You could also freeze the remaining mixture to make a second casserole at a later date.

The mixture goes a long way and can be used in various different ways. Feel free to freeze the remaining mixture in a freezer safe container and pull out at your convenience.

It would be super yummy as a stuffed pepper mixture as well! the options are endless! :) Go and Enjoy!!! and consider making this as a dish for Thanksgiving with raw veggies for dipping instead of our typical  traditional high carb casseroles that we all roll out over the holidays! :)

Happy Thanksgiving!!!!

 

 

 

 

More

Hide and seek is easy when you know where to look

The same is true with cardiovascular disease. It may seem obvious but one of the best ways to find a problem with your blood vessels that could lead to a heart attack or stroke is to actually look at the blood vessels themselves.

Historically, the only way to measure what was going on inside a blood vessel was to inject some dye into the blood vessel and look at it with a special type of X-ray. This is still a good way to see what’s going on inside specific arteries such as the coronary arteries or the arteries for the kidneys.

However good that type of test is it still is relatively expensive and involves irradiation and an injectable dye. There some people who can’t undergo that test due to other health problems and allergies to the dye.

Trinity Medical Associates is pleased to announce that we now have another low cost test to help us see what’s going on inside the arteries of your body by using the large arteries of the neck (the carotid arteries) as a representative. This test actually measures the thickness of the artery wall, in tenth of a millimeter increments, as well as any cholesterol that has already accumulated. This is called the Carotid Intima-Media Thickness test or CIMT for short.

If you are interested in finding out about your arteries give our office a call to set up an appointment. The next day of testing will be December 8th at both the Knoxville and Maryville offices.

This test is offered on a fee for service basis and is not billable to insurance plans. The cost is $150.

Call 865-539-0270 to set up your appointment for your CIMT.

More

5 thoughts on nutrition and wellness….

berries

1) Just because its organic doesn’t mean its good for you.

2) Gluten free often ends up being high carb-but it doesn’t have to! (Gluten free diets often consist of tapioca and rice flour for baking; and rice, corn and potatos in several different varieties of food). Choose low carb & gluten free flours such as: almond, coconut, hazelnut, chestnut, etc. for baking  and avoid the hidden sugars such as agave nectar, honey, maple syrup, etc.). Because excess carbs eventually contribute to the most common diseases that we face-it is important to keep carbs in check. The good news is, it is possible to do gluten free and low carb

3) There are no shortcuts to a lifetime of wellness.

4) Food can be healthy and delcious! Try 1 new recipe each week to slowly “kick out the old-and bring in the new”.

5) “One should eat to live, not live to eat” -Benjamin Franklin

More

Children aren’t little adults and adults shouldn’t be big children

During my training in medical school and residency I often heard well meaning friends and family members mention that the specialty of Pediatrics should be easy because, after all, children are just little adults.  The assumption was that kids and adults have the same set of problems.  In reality, kids have their own unique set of illnesses and health concerns.  They need their own unique approach to health.  Through my work in the ICU, the emergency room, and in outpatient clinics I have seen time and again that children are not just little adults.

The corollary to that statement is also true: adults should not be big children.  We are continually faced with a culture who tells us anything we choose is okay and anything we want can be ours.  Rarely do we hear the truth that our choices have consequences both natural and otherwise.  We cannot expect good outcomes from bad decisions.  We try to teach our children this but sometimes fail to grasp it ourselves.

I want to encourage my adult patients to stop saying things like “I can’t” or “I don’t like”.  We won’t accept our children telling us “I don’t like broccoli, being outside, taking my medicine, or going to bed on time” when we know that they need it for their own good.  We won’t allow our children to say “I can’t do my homework, go for a walk, or eat an apple.”  We tell them “You can and you will.”  Then we encourage them and teach them how to choose wisely.  We want our children to grow up and mature in order to make wise decisions for themselves.

Here at Trinity Medical Associates we aren’t going to accept those excuses either.  We are going to challenge you every time we hear you say “I don’t like” or “I can’t”.  We know you CAN be better than that and that you ARE better than that.  We aren’t going to just call you out and tell you to grow up.  We are going to encourage and teach you how to make those decisions.  We are going to walk with you through every step and hurdle.  We have built our wellness division, VitalSigns, to do just that.

Come talk to us about VitalSigns or go check it out on your own.  There is no other place in Knoxville that offers the community a chance to learn how eat and exercise in a way that truly cures disease.  We have Nutritional Counselors, Personal Trainers, an Exercise Physiologist, Nurses, and Physicians all working together to show you that “You can and You will!”

 

More