This week marks the 1st anniversary of the Food & Mood Cafe, and I just want to take a moment to say thank you. 🤍 Whether you’ve been here since day one or joined along the way- I appreciate you.  I’m incredibly grateful for your trust and commitment to your wellness journey. Your feedback, questions, and participation inspire everything I do. I’d love to continue to make the Cafe even better! Would you mind sharing feedback here? ⬇️

What’s Cooking this Week?

To celebrate the Cafe’s anniversary, I’m sharing a flashback to the very first Sunday Playbook and links to some of your favorites over the past year.

Member Favorite Playbooks & Resources

Confetti Chicken

Forget about boring, bland chicken. Discover confetti chicken, a secret weapon in meal prepping! This shredding method is not just about convenience—it’s a game-changer for texture, making your meals more enjoyable and giving you lots of lunch and dinner options for the whole family. Think soups, buffalo chicken wraps, barbecue stuffed sweet potatoes, protein bowl, and more…For our family of 5, I cook 8-10 lbs of chicken breast each week. The difference this simple change makes is a huge difference. Click below to explore more.

Confetti Chicken

Shredded chicken meal prep is really the easiest thing ever, especially if you’re using your slow cooker.

  • Start by trimming the chicken breasts to remove any excess fat or skin.
  • Place the chicken into your slow cooker (or Instant Pot- see below).
  • Sprinkle in 1-1/2 teaspoons of your favorite neutral seasoning, like Season Salt.
  • Pour in enough chicken broth to cover the chicken.
  • Set the slow cooker to low for 4-6, then forget about it!
  • Once the chicken is cooked and tender, carefully remove it from the slow cooker and transfer it to a large bowl.
  • To shred the chicken, separate it from any extra sauce or liquid in the slow cooker. We want the perfect texture!
  • Shred the chicken until it reaches the desired consistency using a hand blender or blender attachment. This method ensures a fluffy and juicy result.

For a time-saving option, you can also use an Instant Pot. If you’re short on time or have frozen chicken breasts, the Instant Pot has got you covered. For frozen chicken breasts, set the Instant Pot to the Manual or Pressure Cook setting for about 12-15 minutes. If using fresh chicken breasts, set it for 10-12 minutes. Always ensure that the internal temperature of the chicken reaches 165°F (75°C) for safe consumption.

Enjoy your Confetti Chicken in salads, wraps, tacos, or as a protein-packed addition to your favorite grain bowls.

Italian Spinach and Tortellini Soup

This soup from Weight Watchers has been in our rotation for years! It’s one of my husband’s top requests. This brothy, vegetable-packed soup—ready in just 25 minutes—features store-bought tortellini that makes it heartier and tastier. The cheese tortellini keeps this dish meatless but you can use whatever variety you like.

Spicy Southwest Butternut Squash Casserole

Check out this yummy recipe from Jar of Lemons. It’s a healthy comfort food perfect for a quick and easy dinner. This make-ahead meal can be made with simple ingredients in a casserole dish. Want to amp up the protein? Add some confetti chicken to it.

Tips from Our Community

To ensure she gets her protein every day and keeps calories in check, member (and good friend) Pilar loves Trader Joe’s Organic Bone Broth. Just warm it up and sip, or use it in soups. The entire carton has 22 grams of protein and 100 calories.

What Healthy Habits are you Focused on in 2024?

I’m going all in on mobility. This will be the year I am flexible! Check out how I plan on making it happen. Need inspiration? Check out this recent blog post with 10 (Different) ideas to prioritize your health in 2024.

Workout Ideas

Looking for workout ideas? I’ve teamed up with my trainer and friend, Shawn Satchwell, to give you workouts you can do almost anywhere. There’s something for everyone! Check out the latest workouts in the Resources page. More advanced workouts are coming soon! Here’s an example of one of them.

Weekly Sessions

Drop into the Cafe for help or coaching support this 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.

Don’t Forget About the Tools!

I got you! I’ve been adding several tools to help support your healthy eating plan. Check out the Resources page for meal planning tips, a healthy eating grocery list, and daily and weekly planners. More to come!