Disclaimer: I’m a spokesperson on behalf of The National Milk Mustache “got milk?” Campaign for their #gotmilkgotprotein campaign. As always, all opinions are my own. Read my disclosure statement here.
When I was asked to work one-on-one with a blogger to provide nutritional counseling on behalf of the #gotmilkgotprotein campaign in the New Year, I jumped at the opportunity. Since I’m an avid milk drinker (as is my husband and both of our sons), I’m always excited to share positive messages about what drinking milk can do for you. Little did I know I would get the chance to work with the lovely Tina Seitzinger, someone I could relate to on so many levels. Chatting with her was like taking a trip down memory lane with my own sons and career. I’m excited to help Tina during the month of January on her journey towards making small dietary and lifestyle changes to help her improve her nutrient intake, boost her energy and help her look and feel even greater than she already does!
Tina is a happily married mother of two sons, aged 7 and 5. I, too, am happily married and have two sons who are now 15 and 11 (though I remember those days when they were little like they were yesterday). Tina, also a writer, pens her popular Life Without Pink blog from the comfort of her couch. I, too, have worked from a home office for the last 7 years while raising my two sons.
When Tina and I began our conversation, I realized that besides us having a lot in common, Tina’s typical weekly schedule, best described as hectic, would be relatable to so many moms. Describing a routine that included waking, feeding and getting her sons off to school—and home after school—at different times each day, and having an active and busy work life that includes blogging, TV appearances and so much more, it made perfect sense why making time to eat a healthy breakfast was such a challenge for Tina. Of course each morning, the doting mom packs lunch for her boys and feeds them breakfast (which often includes a bowl of cereal with milk or waffles). But seldom does she make time for more than 2 cups of coffee (with a little bit of milk and a hint of sugar) to get her day going. In my mind, that’s not a recipe for a productive day!
While she’s never been a big breakfast eater, Tina noticed that since the school year began, she has seldom taken any time to eat anything in the morning. Also, she has admittedly slacked off on exercise, and seems to always put caring for her family and working before meeting her own dietary and lifestyle needs. Her failure to prioritize caring for herself has left her with headaches and feeling fatigued (especially by mid-afternoon). She has also noticed that she tends to pick from less-than-healthy foods just to get through the day; this has only made her feel worse and less energized. Fortunately, Tina knows she’s in a rut and wants to change her ways and nourish her body inside and out so she can feel—and look—her very best. The good news is that making a few minor tweaks in her intake starting with adding a cup of milk in the morning can be a great way to boost satiety and start her day off energized and focused.
When working with clients, I always make it a point to meet them where they are and to encourage simple, gradual and realistic tweaks in their current habits to help them get from point A to point B. But in working with Tina, I also realized that the two barriers to her starting her day with a healthy breakfast were not only a perceived lack of time, but also not thinking of her own nutrient/health needs as a priority.
To help Tina make time to sit down for a healthy breakfast with her sons on weekdays, I encouraged her to find time the night before—perhaps while preparing dinner for the family—to pack their lunches. She can even have her kids help out. Doing this the night before will save Tina anywhere from 5 to 10 minutes the next morning—more than enough time to make the most of her power hours and eat a nutritious and satisfying breakfast. She said she’s excited to give this a try, so let’s see how it goes.
I explained to Tina that starting the day with a nutrient-packed breakfast has endless benefits. Not only would it tell her body that it’s not starving (which will leave her grabbing for anything, even if it’s nutrient poor, later in the day when hunger is heightened), but it would give her energy, especially when she needs a lot of it during the mid- to late-morning, key work time. I also explained that incorporating protein into her breakfast can fill her up longer and make it more likely she’ll stick to the more healthful eating routine she hopes to create. And because she already likes milk (one cup provides 8 grams of protein—more than you’ll find in an egg), making sure to include it as part of her breakfast can help her fill up and stay satisfied. I also encouraged her to spread out protein intake across all meals and snacks throughout the day to staying full and energized.
Because I like to meet people where they are before I dole out nutrition information and advice, I asked Tina what she chooses when, on rare occasion, she has breakfast. Her response was simple. She likes either ready-to-eat cereal with low fat (1%) or reduced fat (2%) milk (and occasionally a banana); a small container of light flavored yogurt; a bagel with butter or cream cheese and jelly; or scrambled eggs with whole-wheat toast and butter.
To help Tina build her breakfast from the ground up, and based on the foods she already likes, I suggested the following three options (and provided tips) for her to try out during the first week following our conversation:
1. Ready-to-eat, whole grain cereal topped with low-fat or nonfat milk, nuts and fresh fruit
*Ready-to-eat whole grain cereal. Cereal is a convenient, delicious and nutritious breakfast addition. I urged Tina to look for ready-to-eat cereal that’s 100% whole grain. If she doesn’t see a 100% Whole Grain stamp on the package (that indicates that the product is all whole grain), she can read the ingredients list on the box and look for a whole grain (like whole-wheat or whole-oat) as the first ingredient. Also, I encouraged her to aim for cereals that have, per serving, at least 3 grams of dietary fiber (if not more) and no more than double the amount of fiber as sugar. (So, for a cereal with 3 grams per serving, that would be 6 grams of sugar.)
*Low-fat or nonfat milk. Although Tina currently has a little bit of milk in her morning coffee, I encouraged her to make sure to have an entire cup of delicious, refreshing milk as part of her breakfast. That can fill her up and keep her sated throughout the morning when she’s busy working and writing. One cup of milk packs in 8 grams of high quality protein that, among it’s many functions, helps build muscle. (Milk provides what’s considered ‘high quality’ protein–it’s ‘high quality’ because it contains all the essential amino acids, building blocks of protein that the body needs to obtain from the diet). Milk also boasts 9 essential nutrients including vitamin D to strengthen bones and B vitamins that provide energy. The fact that milk is so convenient and affordable makes drinking it that much more enticing!
*Nuts. These provide healthy fats, some additional protein and tons of nutrients (depending on the nut), so I recommended that Tina include about ½ ounce to top her cereal. She could include any type she likes—2 examples include almonds (12 whole or 2 tablespoons chopped) or walnuts (7 halves or 2 tablespoons chopped).
*Fruit. I encouraged Tina to include at least ½ cup of fresh fruit to provide some sweetness and a fiber boost to her breakfast. Fruit is also packed with water to hydrate and fill you up as well as vital nutrients and powerful plant chemicals.
Some other breakfast options I asked Tina to consider (and that she sounded excited for) included:
*Whole grain waffles topped with peanut butter and sliced banana + milk
*English muffin pizza made with shredded mozzarella cheese + milk + fruit
*Scrambled eggs with cheddar cheese and whole wheat toast + milk + fruit
Stay tuned for an update on Tina’s progress. I’ll also share with you a 7-day breakfast menu Tina and I will create together to help us all power up our Power Hours every day!
How do you power up in the morning?
Disclaimer: I’m a spokesperson on behalf of The National Milk Mustache “got milk” Campaign for their #gotmilkgotprotein campaign. As always, all opinions are my own. Read my disclosure statement here. http://elisazied.com/disclosure/
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I’m very excited that my new book, Younger Next Week (Harlequin Nonfiction) is now available. This book was a true labor of love to write and I hope you enjoy reading it as much as I enjoyed writing it.
I wrote Younger Next Week to help women everywhere find ways to care for and nurture themselves no matter how busy or stressed they are. We all have a right to look and feel our best and stay healthy inside no matter how much we have going on at any given time. The book provides a Vital(ity) Signs Quiz to help women see where they are in terms of their food, fitness and lifestyle behaviors. It then discusses many of the sabotaging ways women cope with stress (can you say cookies and ice cream, or a second…or third Cosmo). The book then goes on to explain how various foods and food groups, beverages, and dietary components enhance vitality and discusses the virtues of staying fit and getting enough sleep. Stressipes–remedies for how stress impacts food, fitness and lifestyle behaviors–and tons of practical tips for turning intentions into actions–are sprinkled throughout Younger Next Week. The book concludes with The 7-Day Vitality Plan that includes 2 weeks of menus, a Vital Foods List, 30 delicious recipes and a Vitality Blueprint that puts the entire plan together.
Check out my Stressipes newsletter from 1/13/14 to see some highlights from my Younger Next Week book launch.
If you’d like to interview me or work together, click here.click to comment
With the holidays here and a new year on its way, many of us, at the very least, are thinking about how to get back – and stay – on track with a healthier diet and lifestyle. But with plenty of holiday get-togethers and celebrations still on the horizon, you may think it doesn’t make sense – or you just don’t have the time – to make any meaningful food or fitness changes before January hits. I beg to differ!
To help motivate you to make some changes, even small ones, in what (and how much) goes into your mouth and how you move your body, here’s a roundup of five of my favorite tools. I have no doubt that if you try them, you’ll not only get on a more healthful eating and lifestyle course, but you’ll be motivated to stay on it well beyond the start of the new year.
• “The Pinterest Diet: How to Pin Your Way to Thin“ (Price: $19.95)
Written by registered dietitian and fellow Eat + Run blogger Mitzi Dulan, a Pinterest superstar with more than 3.5 million followers, The Pinterest Diet provides an alternative to what Dulan calls the 3 D’s of diets – discipline, denial and deprivation.
The book teaches readers how to develop healthier and sustainable eating and fitness habits and shed unwanted pounds using Pinterest, a virtual pinboard that enables users to organize and share images and information found on the Web. Throughout the book, Dulan shows readers how in only 10 minutes a day, they can create their own motivating and empowering Pinterest boards tailored to their unique goals, preferences and passions.
Asked what it is about Pinterest that helps people lose weight or simply get healthier, Dulan replies in an e-mail that “Pinterest makes it fun. A big part of my book is integrating my nutritional and fitness philosophies that have worked for years with clients, and I have found Pinterest to be a perfect vehicle for doing just that.”
In The Pinterest Diet, readers can expect to find Dulan’s top food recommendations, which include “MSF (Most Satisfying Foods) Factor Foods” that contain protein, fiber and healthy fats along with more than 50 recipes and 30 days of workouts, each lasting anywhere from 4 to 30 minutes.
• PortionMate (Price: $14.95)
This set of brightly colored cylinders is an easy-to-use meal and snack measuring tool and comes with a nutrition and meal-planning guide that follows American Diabetes Association and Academy of Nutrition and Dietetics recommendations. Small enough to stash in a kitchen or desk drawer or to bring with you when you travel, it allows you to quickly and easily measure appropriate portions of carbohydrate- and protein-rich foods including fruits, vegetables, cereals and other grains, meats, cheese, nuts and seeds directly onto a plate or into a bowl.
Each cylinder has a color that corresponds to specific food groups. To use the tool, you simply choose the desired color cylinder, place it into your plate or bowl, fill it with food, lift and remove the cylinder and voila – you have perfect-sized portions for meals and snacks.
The tool is praised by many registered dietitians, among them Rebecca Bitzer of Maryland, who calls the measuring devices and accompanying nutrition guide “great tools to help people learn about the foods they’re eating and how much they’re eating.” She suggests people use the rings as “measuring cups or just as visuals for how much to put on their plate, in their bowls or in their mouths!”
(Full disclosure: I was sent a complimentary PortionMate several months ago but made no promise to mention or positively review it.)
• Meal Makeovers app (Price: $1.99)
Available for the iPhone, iPad and iPod Touch, the Meal Makeovers recipe app was created by The Meal Makeover Moms – registered dietitians Liz Weiss and Janice Newell Bissex of Massachussetts. This handy and useful app is designed to help families everywhere get healthier (but still delicious) versions of classic recipes on the table without sweat or tears.
Meal Makeovers features over 50 recipes for breakfast, lunch, dinner and dessert. Each “makeover” recipe describes the dish, makes suggestions for how to tweak it and provides simple, straightforward ingredient lists and step-by-step instructions. You can also find recipes that accommodate gluten-free, vegan and other types of diets or find those that work well for Christmas or other holidays.
Jen Rehberger, executive producer and host of www.VickyandJen.com, a podcast and website with tips for families on simplifying life, is a longtime fan of The Meal Makeover Moms. “Since downloading the Meal Makeovers app on my phone, I have used it a lot! I have ‘favorited’ several snacks and meals for quick retrieval, since I usually have my phone on me,” she writes in an e-mail, noting that she accessed a recipe list on a recent trip to the grocery store. “The convenience of the app and the confidence I have in the recipes make it a winner.”
• Fooducate website and app (Price: Free)
Hemi Weingarten, a father of three who was concerned about buying and preparing healthy food for his family, decided to take the task into his own hands in creating the Fooducate app. I think of the app as a grocery store appendage. It counts calories, grades your food, explains the ingredients you’ll find in various products and offers healthier alternatives.
With an impressive database of more than 200,000 unique products, the app won first prize in the U.S. Surgeon General Healthy App Challenge. A fan of the app, Jeff Berman writes on Facebook, “Since I started using Fooducate, I’m down 40 pounds and maintained that weight loss for eight and a half months so far. After years of dieting, I owe my new healthy lifestyle solely to Fooducate. I don’t look at it as a diet but rather a lifestyle change of making healthy choices via clean eating principles. My wife is also now on the Fooducate journey, and we are making and eating healthy food together daily as a family for the first time in four years.”
• Geocaching app (Price: Free or $9.99, depending on the app)
Ever hear of Geocaching? This global treasure-hunting game, in which people search for geocaches – camouflaged containers, often with small trinkets for trade – is played by millions of people worldwide. According to its cofounder, Bryan Roth, “Most people in the U.S. live within just a few blocks from a geocache – or ‘hidden treasure’ as most geocachers call it – and might not even know it.”
As a game, sport, hobby – whatever you call it – geocaching delivers outdoor discovery, exploration and adventure for families, retirees or anyone who likes to play. There’s even some evidence it can improve health. Preliminary results from a 14-month Texas A & M study called Geocaching for Exercise and Activity Research (GEAR) were presented last month at the annual meeting of the American Pubic Health Association in Boston. In the study, participants were given devices to track their movements and a logbook to record their level of geocaching intensity. The first results suggested a link between geocaching and improved health.
According to one of the researchers, “GEAR participants who report geocaching once a week or more are more likely to meet national guidelines for physical activity and are more likely to report good or very good health status compared to those who geocache less frequently.” Geocachers also reported fewer days of poor physical and mental health compared to state level data. When asked about geocaching, devotee Neil Moore writes on Facebook, “I started geocaching two years ago. Within six months, I lost 25 pounds just from walking and biking on the trails. Plus my cardio has improved, and I generally feel better. I definitely sleep better.”
Which app, gadget or activity helps you eat better and move more?click to comment
Disclaimer: I am being compensated for this blog post as part of the Philip Stein #liveintune campaign. Opinions expressed are my own.
When you think of romance, what comes to mind? For me, a hopeless romantic, romance is epitomized in the movie Titanic when Jack Dawson (played by Leonardo Dicaprio) sacrificed his life to let Rose DeWitt Bukater (Kate Winslet’s character) live. Romance oozes from the movie The Notebook, especially when Allie Hamilton (played by Gena Rowlands) and Noah Calhoun (played by James Garner) die in their sleep with their arms and bodies so beautifully intertwined.
In my own life, the idea of romance makes me think of a particular day during my childhood. Almost 30 years ago, in the late afternoon on a crisp winter day, my first true love rode miles on his horse to meet me in the woods. Forbidden to see one another, we knew we risked being caught by our parents—but that only made the desperate, sweet teenage kisses we shared and the way we professed our undying love to one another even more special. When I think of romance, I also think of another boyfriend—my last before I met the man who would become my husband. He called me gorgeous (even though I didn’t think I was) and always made me feel like I was the only woman in the room.
I also witnessed romance recently when our 44-year-old friend Harvey married Elise, one of my best camp friends. Although they first fell in love 22 years ago, when they were both 22, and parted ways, they were unexpectedly reunited after Elise’s previous marriage ended. They’ve been inseparable ever since. To mark the magic, Harvey counted down on Facebook the 22 days until their wedding day with poems, anecdotes, and gorgeous photos. A greater romance I’ve never known!
While romance—a “love affair” or “an emotional attraction or aura belonging to an especially heroic era, adventure, or activity”*—can be inspired by, or be expressed with, grand dramatic overtures, sometimes even little things can be romantic. Having been happily married to the same man, a hard working and devoted father to our two sons, aged 15 and 11, for more than 20 years, I think we’d both agree that it’s the little things—the inside jokes, the small gestures and favors, squeezing in a little one-on-one time (in between two full-time jobs, our sons’ homework help and basketball games), and enjoying solo time together when our sons go to overnight summer camp—that help us keep the spark alive.
Whether you’re looking for love, on the cusp of it, or are in a committed relationship, there are things you can do besides reading the 50 Shades of Grey trilogy (trust me) to ignite romance (or at least give it a jump-start). Here are three of my top tips to help you do just that in your own life:
1. Reclaim and redefine date night. At the beginning of their relationship, most couples seemingly make all the time in the world to go on dates and spend time together. But when the initial excitement of the relationship starts to dim, and real life sets in, many couples often find it too easy to allow work, children, or other responsibilities to get in the way of their private time together. Of course parenting or caring for older parents, logging too many hours at the office, and having a long to-do list can move date night to the back burner, it’s important for your own health—and that of your relationship—to reclaim date night. Even if that means grabbing a quick bite to eat, seeing a movie, or simply walking to and from favorite frozen yogurt shop (my husband and I started doing this just last summer), penciling in one-on-one time together each week, as you would an appointment, shows each of you—and the rest of your family—that your relationship matters and is worth making time for.
2. Put the ‘action’ in your activities. Instead of meeting for the usual drinks or heading to dinner and a movie with your significant other—or friends—plan something more active. Taking a brisk walk, jog, or bike ride in the park, heading to a spin or dance class, or training for some sort of competition together (like a 5 k race, triathlon, or even a charity walk) not only gives you quality time together, but can help you get in shape or stay fit. When we were first married, my husband and I would do 5K, 6 mile and 10K running races together (once we even did a 10 miler). We also play golf together, and love to hike together in places like Colorado, California and Hawaii. Being active in new and different ways not only creates a sense of adventure and accomplishment, but it can help you feel better physically and mentally—and help you be more open to experiencing romance. And as I wrote about in my upcoming book, Younger Next Week, being active and exercising can boost libido (it helps blood flow to al the right places, if you know what I mean). Let’s not forget that regular exercise also helps you look and feel better, and can therefore indirectly boost your confidence in-between the sheets!
3. Connect by disconnecting. Because for so many of us, the smart phone or laptop has become like a third appendage, it’s become far to easy to lose touch with all of our senses that allow us to recognize and enjoy romance—even when it’s staring right at us. So when you’re with your sweetie, put that cell phone away and really pay attention to him or her. Use all your senses to look at, listen to, touch and completely engage with your significant other. You may find that not having all the distractions reminds you why you were drawn to him or her in the first place. Just like you let nothing come between you and your Calvins, it’s wise to not let a cell phone or laptop come between you and your partner.
What are some of the ways you introduce or bring back the romance in your relationship? Share your to-dos, tips and ideas with the hashtag #liveintune below to help others bring romance back into their lives too.
Image of Harvey and Elise from their amazing wedding via Marc Millman Photography.
*Source: Merriam-Webster dictionary
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Here’s a delicious, hearty side dish from registered dietitian Victoria Shanta-Retelny.
Creamy like a typical risotto, but less fatty and caloric, this nutty-tasting rendition of the Italian classic will keep your heart healthy and fill you up on fewer calories!
Yield/Servings: 4 (½ cup) servings
1 Tablespoon extra-virgin olive oil
1 small yellow onion, peeled and finely chopped
1 garlic clove, peeled and minced
1 cup wild rice
1 ½ cups vegetable broth, low-sodium
1 cup water
1 1/2 cups butternut squash, peeled and cut into bite-size pieces
2 rosemary sprigs, remove needles, minced
2 Tablespoons part-skim ricotta cheese
Pinch of salt and freshly ground black pepper
1. Steam the squash in a steamer pot over boiling water for 10 minutes or until tender enough to mash with a fork. Puree squash in a food processor and set aside.
2. Heat olive oil in a heavy-bottomed pan and sauté onion and garlic over a low heat until soft and lightly browned.
3. Add rice and stir until well-coated add broth and water. Bring to a boil and then turn heat down to simmer, cover. Stir frequently, once rice has fully absorbed the liquid and is softening add squash and rosemary. Stir to combine.
4. Stir in ricotta cheese; season with salt and pepper to taste. It should be thick and creamy with the rice soft on the outside, but firm in the middle.
Carbohydrates: 15 g
Total Fat: 2 g
Protein: 2 g
Fiber: 2 g
Cholesterol: 8 mg
Sodium: 73 mg
Sugar: 4 g
Source: Victoria Shanta-Retelny, RDN, LDNclick to comment
Whether you just ran a marathon (or are preparing for one), or simply want some nutrient-packed fuel to get your day going, this tasty twist on the typical pancake is sure to please. Add an extra half cup of fresh fruit or 100% fruit juice, and you’re good to go. Enjoy!
Yield/Servings: 12 pancakes
1 cup spelt flour
¼ teaspoon baking soda
1 teaspoon baking powder
¼ teaspoon cinnamon
1 over-ripe banana
1 cup nonfat plain Greek yogurt
¾ cup vanilla almond milk
¼ cup walnuts
½ cup fresh blueberries
½ teaspoon unsalted butter
1. In a large bowl, whisk the flour, baking soda, baking powder, and cinnamon together. Set aside.
2. In a small bowl, mash the banana and stir in the Greek yogurt. Set aside.
3. In a medium bowl, whisk the eggs. Add the banana and Greek yogurt mixture to the eggs, and stir until combined. Add the almond milk and stir until incorporated.
4. Pour the liquids into the bowl with the flour, and gently fold until just incorporated, taking care not to over-mix.
5. Stir in the walnuts and blueberries.
6. Heat a nonstick skillet or electric skillet over medium-low heat, and coat the skillet with butter. Note: only coat the skillet with butter for the first batch.
7. Pour ¼ cup of the pancake batter into the skillet and heat until bubbly and golden brown, about 2-1/2 minutes.
8. Flip the pancake with a flat-sided spatula and cook an additional 30 seconds to 1 minute.
Notes: You’ll know pancakes are ready to flip when you see little bubbles on the surface. Make extra pancakes on the weekend and freeze the leftovers. They reheat quickly in the microwave and you’ll have a homemade no-fuss breakfast in a flash.
Source: Flat Belly Cookbook for Dummies by Erin Palinski-Wade, RD, Tara Gidus, RD, and Kristina LaRue, RD
Full disclosure: No good or services were exchanged for posting this recipe.
What’s your favorite way to make/eat pancakes?click to comment
Stressipes (rhymes with recipes) are solutions for the negative ways stress affects what (and how much) you eat, how you move, how well and how much you sleep, and how you handle all the things in life that make you feel stressed.
Even if we think otherwise, we have the power to not let stress get the best of us, and adversely affect our habits. In the Stressipes web series, I will show you simple solutions using real food, exercises, and lifestyle strategies to help you survive and thrive despite whatever tries to bring you down or debilitate you, physically or mentally.
Here’s the link to Episode 1 of Stressipes on You Tube! I hope watching it gives you a laugh to help you destress!
Have a great day!
Source of image of Paul Heyman and Elisa Zied: Jeff Fusco.
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I was recently asked to be part of a FREE online event designed to empower parents to raise healthy, successful kids. The event is called “Relationship Based Parenting: The Simple Truths about Raising Healthy, Successful Kids,” and it takes place between August 12th and 23rd,.
As a registered dietitian nutritionist, freelance writer, and author, I’m humbled be one of 21 speakers from around the world who was asked to participate. Created and organized by Abby Bordner, the event brings together top speakers in the fields of child psychology, child development, writing/publishing, and authors of bestselling parenting books to answer two key questions:
- What does it take to raise healthy, successful kids?
- How can I become a better person while doing it?
While you can listen to my interview on August 14, 2013 at 8 PM EST/5 PM PST, all of the interviews done with the speakers between the 12th and 23rd of August will be available to you.
I truly hope you’ll join this community of parents and professionals in what is sure to be a valuable exploration of the most important things we can do to raise healthy, successful children.
Click here if you’d like to join this FREE event.
Full disclosure: I received no compensation for granting or promoting an interview, nor will I receive any compensation when or after you join the event. It just seemed like a terrific event that I could contribute to!click to comment
In the clever, information-packed new book, The Clean Separation, Kara Landau (The Traveling Dietitian) helps readers who have endured a life-changing event–a break-up or end of a relationship, the loss of a job, or the death of someone close to them–use the power of nutrition to lift their spirits and move them towards the next chapter of their lives. With warmth and positivity, Landau lays out a ‘business plan’ that readers can personalize to help them structure their lives while minimizing stress as they move towards their ‘new normal’. She also utilizes her insights about the eating habits and lifestyle practices of people from around the globe to make real-world recommendations readers can use to optimize their health and well being. Delicious recipes for breakfast, lunch, dinner, snacks and desserts by Susan Irby (The Bikini Chef) round out The Clean Separation to help readers follow the book’s food and nutrient recommendations.
Even if you haven’t recently endured a break up of any kind, you’ll no doubt find this delicious Thai Tasty Chicken Wrap from The Clean Separation a delicious addition to your menu. Enjoy!
2 cups chicken breast, roughly chopped
Pinch sea salt
Pinch black pepper
1/4 cup water
1/4 cup diced green onion
1/4 cup chopped toasted peanuts
2 Tablespoons chopped fresh coriander (cilantro) leaves
1 Tablespoon chopped fresh ginger root
1/2 cup nonfat plain Greek yogurt
1/2 teaspoon ground mustard
1 Tablespoon honey
1 Tablespoon lime juice
1 teaspoon thai red curry paste
4 8-inch high fiber flour tortillas
4 leaf lettuce leaves
1. Season chopped chicken with salt and pepper.
2. Heat a non-stick skillet over medium heat and add chicken. Cook, stirring occasionally, until cooked through, adding the water, as needed, to prevent drying.
3. In a large mixing bowl, toss together the cooked chicken, green onion, peanuts, coriander, and ginger root.
4. In a small mixing bowl, stir together yogurt, mustard, honey, lime juice, and curry paste. Mix well and then add to chicken mixture.
5. Place wrap onto a flat working surface. Top each with 1 lettuce leaf, spread with 1 1/2 Tablespoons yogurt mixture and top with 1/2 cup chicken mixture. Fold one edge of wrap in towards the center slightly. Fold both side edges over filling.
6. Spray non-stick saucepan and heat over medium-high heat. Add wraps and heat until lightly golden. Serve warm or cold as an on-the-go snack.
Make chicken mixture ahead of time for the ultimate go-to snack for mid-week. These wraps are delicious served hot or cold.
Serving size: 1 wrap
Saturated fat: 2.4g
Is there a nutritious, delicious meal you like to cook or eat after a break-up or loss?
Full disclosure: The publisher sent me a complimentary copy of the book.click to comment
When they’re born, you hold them so tight
When anything’s wrong, you make everything right
They can make no mistakes, they’re just learning their way
And you hold their hands and guide their day
As they learn to do more things on their own,
They trip, they fall, and you throw them a bone.
They push and pull but at the end of the day
They just want you close to them as they lay
They go off to school and camp on their own
And there’s more and more proof, over time, how they’ve grown
They speak of their challenges, their highs and their lows
And how they thrived despite some blows
Your pride overwhelms you,
You know you played a part
In showing them the way
To live with heart
To be kind and polite and have respect for others
To work hard and play hard and treat friends like brothers
They may hate you or love you intensely at times
Roll their eyes at you sometimes but always end with a smile
Your journey is long but you know it’s just a phase
For soon they’ll be gone and you’ll all part ways
They’ll start their own lives and have families of their own
But you know that’s what must be done when they’re truly grown
You’ll laugh and you’ll cry and think back to the days
When all they did was love you with their innocent gaze
You know you’ll survive and accept what will be
Because you too have done to your mom what you will soon have to see
So enjoy the moments, they go much too fast
And savor each day as if it’s your last
Being a mother is the greatest gift ever
And their love is yours for now and forever