River City Wellness & Weight Loss -formerly The Wellborn Clinic

11/06/2025

🌟 **High-Protein Chicken and Quinoa Bowl Budget Friendly Recipe** 🌟

Looking for a nutritious, budget-friendly meal that the whole family will love? Try this delicious Chicken and Quinoa Bowl! Packed with protein, veggies, and flavor, it’s perfect for busy nights.

# # # 🥗 Ingredients:
- **1.5 lbs boneless, skinless chicken breasts**: ~$6.00
- **1.5 cups quinoa**: ~$2.00
- **3 tablespoons olive oil**: ~$0.50
- **2 tablespoons low-sodium soy sauce**: ~$0.25
- **2 tablespoons honey or maple syrup**: ~$0.50
- **2 cloves garlic, minced**: ~$0.10
- **1 teaspoon paprika**: ~$0.10
- **Salt & pepper, to taste**: ~$0.05
- **2 cups broccoli florets**: ~$1.50
- **1 bell pepper, diced**: ~$1.00
- **1 cup cherry tomatoes**: ~$2.00
- **1 cup corn (fresh, frozen, or canned)**: ~$1.00

# # # 💰 **Total Cost**: **~$15.00** (Serves 4, approx. $3.75 per serving)

# # # 🌱 Nutritional Information (Per Serving):
- **Calories**: 500
- **Protein**: 40g
- **Fat**: 18g (Saturated Fat: 3g)
- **Carbohydrates**: 45g (Dietary Fiber: 7g, Sugars: 5g)
- **Salt**: 600mg

# # # 📋 Instructions:
1. **Marinate the Chicken**: Combine olive oil, soy sauce, honey, garlic, paprika, salt, and pepper. Coat the chicken and let it marinate for at least 30 minutes.

2. **Cook the Quinoa**: Boil 3 cups of water or chicken broth, add rinsed quinoa and salt, reduce heat, cover, and simmer for 15 minutes.

3. **Prepare the Vegetables**: Toss broccoli, bell pepper, cherry tomatoes, and corn with olive oil, salt, and pepper. Roast at 400°F for 15-20 minutes.

4. **Cook the Chicken**: Grill or pan-fry the marinated chicken for 6-7 minutes per side until fully cooked (165°F internal temp). Let it rest before slicing.

5. **Assemble the Bowls**: In each bowl, layer quinoa, sliced chicken, and roasted veggies. Enjoy!

# # # 🥗 Key Takeaways:
- High in protein from chicken and quinoa, making it a nutritious meal.
- Colorful veggies add vitamins and minerals and make it appealing for kids!
- Feel free to swap chicken for beans or tofu for a vegetarian option.

---

Ready to make this meal? Your family will love it! ❤️ Would you like to see more budget-friendly recipes?

11/05/2025

Big thank you to all of our wonderful clients who brought donations for the Arkansas Foodbank today. Half way through the day and our box is running over. What a beautiful display of kindness and neighborly love. ❤️

11/01/2025

11/01/2025

River City clients, don’t forget to bring some non perishable food items this month to get a 10% discount on GLP-1 meds. We’re donating to Arkansas Foodbank to help make this season better for those struggling this year. They prefer no glass containers, but need cereal, pasta, canned foods, etc. If you don’t feel up to shopping, we will happily take a check made out to Arkansas Foodbank and still give you 10% off your medication. Hope you all have an amazing weekend.

10/31/2025

Opened up our page to check messages this morning and was absolutely delighted to see all the local businesses coming out to help the community during this food shortage in Arkansas. Truly an act of love. Thank you small business leaders of Arkansas. ❤️

10/29/2025

Join us in supporting our neighbors this holiday season. 10% discount on all in house medication orders in exchange for your donation of non perishable food items. ❤️

05/02/2025

🍊 **Delicious Orange Chicken Recipe Alert!** 🍗✨

Ready to spice up your dinner routine? Try this scrumptious Orange Chicken that's sure to impress! 🙌

Try serving this dish with cauliflower rice to reduce carbs or reduce the rice to 1/2 cup.

# # # **Ingredients:**
**For the Chicken:**
- 1 lb boneless, skinless chicken breast, cut into bite-sized pieces (approx. 100g protein, 440 calories)
- 1 tbsp olive oil (120 calories)
- Salt and pepper to taste
- 1 tbsp cornstarch (30 calories, optional)

**For the Orange Sauce:**
- 1/2 cup freshly squeezed orange juice (60 calories)
- Zest of 1 orange
- 2 tbsp low-sodium soy sauce or tamari (20 calories)
- 1 tbsp honey or maple syrup (60 calories)
- 1 tsp rice vinegar (0 calories)
- 1 tsp grated fresh ginger (2 calories)
- 1-2 cloves garlic, minced (10 calories)
- 1 tsp cornstarch mixed with 1 tbsp water (30 calories, for thickening)

**For Serving:**
- 1 cup cooked brown rice (approx. 215 calories, 45g carbs, 3g fiber) or quinoa (approx. 222 calories, 40g carbs, 5g fiber)
- Steamed broccoli or mixed veggies (approx. 55 calories, 5g fiber)
- Sesame seeds & green onions for garnish (negligible calories)

# # # **Instructions:**
1. **Cook the Chicken:** Toss chicken pieces with salt, pepper, and cornstarch (if using). Heat olive oil in a skillet over medium-high heat and cook chicken until browned (about 5-7 mins). Set aside.

2. **Make the Sauce:** In the same skillet, combine orange juice, zest, soy sauce, honey, rice vinegar, ginger, and garlic. Bring to a simmer. Stir in the cornstarch mixture and cook until thickened (1-2 mins).

3. **Combine:** Return chicken to the skillet and coat with the sauce. Heat through for another minute.

4. **Serve:** Serve over brown rice or quinoa with steamed veggies on the side. Don’t forget to garnish with sesame seeds and green onions! 🌱

# # # **Nutritional Summary (per serving):**
- **Calories:** Approx. 600 (with brown rice) or 607 (with quinoa)
- **Protein:** Approx. 100g
- **Carbohydrates:**
- Brown rice: 45g
- Quinoa: 40g
- **Fiber:** Approx. 8g (with brown rice) or 10g (with quinoa)

Enjoy this vibrant dish that’s bursting with flavor! 🍽️❤️

03/04/2025

🌟 Achieve Your Weight Loss Goals at River City Wellness & Weight Loss! 🌟

Are you ready to transform your life and achieve your weight loss goals? Look no further than River City Wellness & Weight Loss! Our experienced team is here to support you every step of the way on your journey to a healthier, happier you.

✅ Access to affordable weight loss solutions. Our clinic offers access to cutting-edge medications that can help suppress your appetite and boost your metabolism, making it easier to shed those extra pounds. See our website for current pricing and available options.

✅ Multiple Weight Loss Solutions: We understand that every individual is unique, which is why we offer a variety of weight loss solutions tailored to your specific needs. Our experts will work with you to find the perfect plan that fits your lifestyle and goals.

✅ Lap Band Care Available In-Office: If you're considering lap band surgery or have already had the procedure, we provide comprehensive post-surgery and pre surgery care right here in our office. Our team will ensure you receive the support and guidance you need throughout your journey.

✅ Vitamin Boosts and Wellness Services: In addition to our weight loss solutions, we offer vitamin boosts and wellness services to enhance your overall health and well-being. From energy-boosting injections to personalized wellness plans, we've got you covered.

Visit us today at 11324 Arcade Dr, temporarily in STE 11, Little Rock, AR 72212, or give us a call at 501-747-1099. You can also learn more about our services and book an appointment at RiverCityWellnessWeightLoss.com.

Take the first step towards a healthier future with River City Wellness & Weight Loss. Start your journey today! 💪💙

12/02/2024

🎄💪 *Stay Active During the Holidays!* 💪🎄

The holiday season is a wonderful time to stay active and enjoy some fun! Here are some effective ways to keep moving:

1. **Outdoor Activities**: Embrace the winter weather with walks, hikes, or even skiing and snowboarding!

2. **Holiday Workouts**: Check out local gyms for festive classes like yoga or dance sessions.

3. **Family Fun**: Get everyone involved with a family game of soccer, basketball, or a friendly snowball fight!

4. **Dance Parties**: Host a holiday dance party at home. Crank up your favorite tunes and dance your heart out!

5. **Active Travel**: If you're on the go, explore your destination on foot or by bike. Walking tours are a great way to stay active!

6. **Set a Routine**: Keep a regular workout schedule, even if it's shorter. Consistency is key!

7. **Incorporate Movement into Traditions**: Turn decorating into a workout by climbing ladders or moving furniture.

8. **Use Technology**: Utilize fitness apps or online workout videos for quick, effective workouts at home.

9. **Join Community Events**: Participate in fun runs, charity walks, or local sports events with friends or family.

10. **Mindful Movement**: Include stretching or yoga to help relax and relieve stress during the busy season.

Remember, the goal is to have fun and enjoy the season while staying active! 🎉

12/02/2024

Semaglutide Injections Are Back!

- Vials are 2 ml and are 1 mg/ml or 5 mg/ml
- No B6 or B12 added
- Dosing is scheduled same as Ozempic/Wegovy

Month 1: 0.25mg subcutaneous x 4 weeks
Month 2: 0.5 mg subcutaneous x 4 weeks
Month 3: 1 mg subcutaneous x 4 weeks
Month 4: 1.7 mg subcutaneous x 4 weeks
Month 5: 2.4 mg subcutaneous x 4 weeks
*Medication expires in approximately 56 days.

Single Vials:
1 mg/ml (2 mg total) = $199
5 mg/ml (10 mg total) = $429

Multiple Vials:
2 vials – 1 mg/ml (4 mg total) = $299
3 vials – 1 mg/ml (6 mg total) = $379
2 vials – 5 mg/ml (20 mg total) = $499
3 vials – 5 mg/ml (30 mg total) = $599

11/28/2024

Weight loss shots and sublingual drops are back in. Book your appointment to get access. Set to ship December 9th. Yay!!!

11/14/2024

🎉✨ **10 Tips to Avoid Overeating During the Holidays!** 🎉✨

The holiday season is a time for joy, celebration, and, of course, delicious food! But it can also be a time when we find ourselves indulging a bit too much. Here are 10 tips to help you enjoy the festivities while keeping your eating habits in check:

1. **Plan Ahead**: Take a moment to think about your meals and snacks. Planning can help you make healthier choices and avoid impulse eating.

2. **Stay Hydrated**: Drink plenty of water before and during meals. Sometimes our bodies confuse thirst with hunger!

3. **Mindful Eating**: Slow down and savor each bite. Pay attention to flavors and textures, and listen to your body’s hunger cues. Start with dense protein like chicken breast first to signal feeling of fullness earlier in the meal.

4. **Use Smaller Plates**: Opt for smaller dishes to help control portion sizes. It’s amazing how much less we can eat with a smaller plate!

5. **Fill Up on Veggies**: Start your meal with a salad or vegetable dish. This can help fill you up with fewer calories. Be sure to be mindful about dips and toppings as they can be unexpectedly high in calories.

6. **Limit Distractions**: Avoid eating in front of the TV or while using your phone. Focus on your meal and enjoy the company around you.

7. **Choose Your Treats Wisely**: Allow yourself to indulge, but select your favorite treats instead of sampling everything. Quality over quantity!

8. **Stay Active**: Incorporate physical activity into your holiday plans. A walk after dinner can help with digestion and curb cravings.

9. **Set Boundaries**: It’s okay to say no to second helpings or to take leftovers home. Be mindful of what you really want.

10. **Don’t Skip Meals**: Skipping meals to “save up” for a big feast can lead to overeating. Stick to regular meal times to help manage hunger.

Remember, it’s all about balance and enjoying the season! Share your own tips or experiences in the comments below! 🎊❤️

Happy holidays from all of us at River City Wellness & Weight Loss.