What a great first week in the Cafe! Thank you for your input and for being part of this community. The Sunday Playbook posts on the weekend, giving you meal ideas and inspiration for the week ahead. Each weekend, I’ll curate recipes, workouts, and healthy tips (yours are always welcome!) to help support your wellness journey. Make it a great week, and keep going. 🤍

What’s Cooking this Week?

Winter Glow Bowl

This isn’t just a meal- it’s a mood booster in a bowl. Packed with protein-rich quinoa, mood-enhancing sweet potato, and antioxidant-rich spinach, this bowl will nourish your body and leave you feeling energized and satisfied. The pop from the pomegranate seeds and walnuts add a nice crunch, while the creamy Greek yogurt, honey, and cinnamon drizzle make it feel like comfort food. It’s a complete meal in a bowl, perfect for a light lunch or a cozy dinner.

Winter Glow Up Bowl

High-Protein Turkey Slaw

We’ve done a lot of chicken lately, so I’ll switch things up this week and go with a ground turkey-based meal. This recipe makes a large volume, so you’ll have extra for lunches. You get a great dose of protein and fiber with this one. I typically use 93/7 ground turkey and replace the light soy with coconut aminos. It’s a healthier alternative than soy sauce and has a third of the sodium. Add more red pepper if you want to amp up the spiciness!

Mom’s Skillet Pasta

This one-pan chicken pasta from Eating Well combines lean chicken breast and sautéed spinach for a one-bowl meal that’s garlicky, lemony and best served with a little Parmesan cheese on top. It’s a quick and easy weeknight dinner and you can double for leftovers. I like to swap chick broth. for the wine. Best pasta options include whole wheat and past alternatives like chickpea, and black bean. Here are some of my favorite pasta alternatives.

Mom's Pasta

Blackened Salmon or Shrimp Bites

Skinnytaste’s 10-Minute Blackened Air Fryer Salmon Bites are the bomb! They are great on a salad, served with rice or your favorite grain, or in a bowl with veggies. I double the seasoning and have it on hand for other meals. I’ve also made this with shrimp too. They are also party-worthy! I hosted a get-together a few weeks ago and made a protein board, and these were a big hit. 

Amp Up Your Protein Intake

Protein is the MVP of healthy eating, providing steady energy and leaving you feeling satiated. But did you know protein triggers GLP-1? GLP-1 is the same gut hormone targeted by the popular diabetes drug Ozempic. This means protein can naturally boost your metabolism and keep you feeling full longer, making it a powerful tool for weight management and overall health.

To keep things simple, eat at least your target body weight in protein per day and 15-30 grams per serving. If this is new for you, you’ll need to understand what that looks like with the proteins you like to eat. Consider tracking your protein intake for a few days to see where you stand and adjust as needed. If this feels overwhelming, use your hand to estimate (in the Fit & Full Healthy Eating Playbook). 

Protein Choices

Food & Mood Minute: Feeling Achy or Stiff?

Feeling stiff and sore 🙋‍♀️? Limited mobility can impact our energy, mood, and our daily lives. Check out this Food & Mood Minute, a nugget of information to inspire healthy habits. It’s a small tweak to your daily routine that can make a big difference. Move>Sit. Mobility=Magic!

Weekly Sessions

Drop into the Cafe for help or coaching support on Mondays @ 12 ET and Fridays at 12 ET. I’m here to answer questions and connect you with others on their healthy journey. Go to the Weekly Sessions page of My Cafe to check the calendar and get the Zoom info. All sessions will be recorded and can be accessed from the member resources page.

Mood Master Resources Coming!

I got you! Stay on the look out for Mood Masters- a set of new resources to help you change your mood, improve sleep, and boost energy, and reduce stress and anxiety. You can find everything on Resources page. You’ll also see meal planning tips, a healthy eating grocery list, and daily and weekly planners. 

Please Share & Spread the Word

There’s been some great momentum this week, and I am grateful for your support. I’d appreciate your help spreading the word about the Cafe. Please share this QR code (or just direct people to foodandmoodlab.com/cafe). Tell your friends to put your name in the “How Did You Hear About the Cafe?” field on the sign up page and you’ll receive a gift from me. Thank you 🙏🏻

A La Carte Options

Need an extra boost? Members have the option to add one-on-one coaching with me. Just fill out the form to get started and book a one hour coaching call. Sign up for Teaching Cafes, hands-on cooking experiences and nutrition education. January’s session is all around family meal prep.