Welcome to all the new comers! The newsletter 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?

Savory Rotisserie Chicken Salad

Looking for an easy idea for lunches? My Savory Rotisserie Chicken Salad is a practical and nutritious recipe that transforms store-bought rotisserie chicken into a flavorful dish. The Everything Bagel Seasoning is what makes this super tasty! It’s incredibly versatile and can be enjoyed in several ways. Throw it in a wrap, or serve it with healthy crackers or brown rice cakes for a satisfying snack. Or add it as a salad topper. You can customize it based on your preferences, too. Mix in walnuts, dried cranberries, red onion, or cilantro. Check out the recipe below!

Ingredients:

  • 2 cups of shredded rotisserie chicken
  • 1/2 cup of celery
  • 1/2 cup of avocado mayo
  • 1/2 TB of dijon mustard
  • 1/2- 1 tsp of everything bagel seasoning (trust me)

Tip! Put your store bought rotisserie chicken (the whole bird) in a gallon size bag and give it a nice firm massage or spanking 😂. It’s a quick way to separate the skin from the chicken parts.

Optional add ins: 1/4 cup of nuts like chopped walnuts or cashews or shaved almonds, 1/4 of chopped red onion,  1-3 TBs of chopped cilantro.

Option for avocado mayo: Make your own with 2-3 TB of plain greek yogurt, 1/2-1 tsp of dijon mustard, a splash of apple cider vinegar, pinch of salt and pepper.

Protein Bowls

The way I make my protein bowls also allows me to whip up quick and healthy meals. I don’t have the luxury of being in the kitchen for hours prepping food, so I make sure to cook lean proteins using neutral spices to use them for other meals and make kid-friendly options. My rule of thumb is that it has to be something I can make in 10 minutes or less, usually when I am getting the kids ready for school. Almost every week we’re making 2-4 lbs of ground bison, chicken and or turkey. Check out these ideas for protein bowl ingredients.

Crock-Pot Tuscan Garlic Chicken Thighs

If you are looking for a healthy, heartier comfort meal, try this slow-cooker Tuscan chicken thighs recipe. It’s got fresh garlic, spinach, sun-dried tomatoes, and a touch of cream. It’s super delicious, easy to make, and family-friendly. Serve over zucchini noodles or cauliflower rice, rice, couscous, or pasta.

PHOTO CREDIT: © EATWELL101.COM

Baked Kale Salad with Crispy Quinoa

Have you tried baked salads? They are so good, especially in the Winter. This salad from Justine Doiron has tons of vegetables, a warm dressing, and spicy crispy quinoa to mix. Eat on this for the week (warm or cold). It will last up to 6 months in the freezer. You can also add some Confetti Chicken or any other protein. One more note- as you’re prepping this, save some of the shredded kale. It stays in the refrigerator for 2+ weeks. Toss in your protein bowls, smoothies, or sou

Master Your Mood

Don’t forget to explore the Master Your Mood hub for tools that transform your mood, boost energy, reduce stress, and enhance focus and performance. Here’s a tip to help you fit more movement in your day. Content will be updated regularly to keep you inspired and motivated.

Member Question

Eating healthy but not seeing results? We’ve all been there – working hard to eat healthy but not seeing the numbers on the scale budge. It can be frustrating! There are several factors to consider to help you achieve your goals. These are some of the areas to dig into. Make sure to check out this article for more details.

This Week’s Coaching Sessions

Drop into the Cafe for help or coaching support. This week coaching sessions will be on Monday @ 12 ET and Friday at 12 ET. I’m here to answer questions and connect you with others on their healthy journey. All sessions will be recorded and can be accessed from the member resources page.

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.