Re-imagined Sonoma Chicken Salad

While I believe proper nourishment deeply influences how we feel, look and experience life, I also know how difficult it can be to find the time to prepare three nutrient dense meals and snacks every single day. Sure, eating well lays a proper foundation for a happy, energetic existence, but sometimes you just. can’t. even. I spent last year trying to assemble the disillusioned pieces of a regional marketing team at a global company. Some days I rose as early as 430 am deprived of sleep and the wherewithal to do anything but put my face in a jar of almond butter for a few moments before I ran out the door.  Looking back, if there was any uphill battle I needed to fuel up for, it was that one. I should have been as alert and sharp as possible to navigate those hidden-agenda land mines and bureaucratic mêlées. But like many other things in my personal life, trips to the farmers market and recipe testing with B took a backseat to career and a million other things. I’m pretty sure most women know a thing or two about that.

Thankfully, this year I’m in a new role that affords me a far better work life balance. I feel like I’ve been slowly but surely reclaiming parts of myself and the kind of life that I feel best living. Getting 7-8 hours of sleep consistently for the first time in years has been truly earth-shattering.  I appreciate having the time to grocery shop and explore recipes and nourish myself and my husband again on a whole new level. That being said, with a full time workload and a puppy scampering around at my feet (in addition to the other typical responsibilities of a physically active, type-A, dutiful career woman and wife,) the need for fast and easy is ever-present.  

I’ve been really into “bowls” lately. A super-easy way to get protein, fiber, healthy fats and greens into every meal,  once you find a favorite sauce or dressing to tie it all together,  there are endless satisfying combinations . To minimize prep time during the busy work week, I mix up a few dressings, cook some protein and steam some broccoli or kale over the weekend. With only assembly and the addition of garnishes like fruit and nuts to tackle before enjoying, you might even find a few moments to get creative.  I know, I know. You’re probably thinking I’m making it sound far easier than it really is. And there is certainly some trial and error involved. But that’s what I’m here for!

I most often take inspiration from restaurant meals, gourmet grocery stores or even Whole Foods. And of course Pinterest! The first recipe I’ll share (below) was inspired by the glorious (but calorie dense) Sonoma Chicken Salad at Whole Foods. The days of eating it right out of the container for a lunch on the go are hopefully long gone. This is a very loose and much healthier interpretation, but you still get the best parts – the crunch of toasted nuts, burst of sweet from the grapes, and savory chicken.

Re-imagined Sonoma Chicken Salad (1 serving)

3 cups mixed greens or baby lettuces

1 cup arugula (the bitterness balances out the sweet grapes and dressing, but if you’re not a fan, just add more lettuce)

 1 scallion, thinly sliced

3-4 oz grilled chicken breast, chopped (or shredded paleo chicken breast from whole foods is yummy too)

1/3 cup red seedless grapes, halved

2 tablespoons pecans, chopped

Almond Honey dressing (below)

Almond Honey Dressing (2-3 servings)

¼ cup plus 2 tablespoons unsalted dry roasted almonds (or 3 tablespoons almond butter)

1 tablespoon avocado oil (or other mild salad oil)

3 tablespoons freshly squeezed orange juice

3 tablespoons water

2 teaspoons honey

¼ teaspoon `garlic powder

Salt and pepper to taste

1 teaspoon poppy seeds

1. Preheat oven to 350.
2. Put all dressing ingredients, excluding poppy seeds, in a blender and blend until smooth and creamy. Add poppy seeds and mix on low just until combined. Set aside.
3. Roughly chop pecans and place on a cookie sheet or sheet of foil in preheated oven until fragrant, about 5 minutes. Set aside to cool.
4. Toss greens with 1-2 tablespoons of the dressing. Arrange scallions, grapes and chicken atop the greens and drizzle with additional dressing. Sprinkle toasted pecans on top.
5. Enjoy!

Why do we so easily cast aside the simplest, easiest steps towards thriving? Eat well, sleep enough, be kind to yourself and others, and thrive. Eat almond butter out of the jar in the dark, sleep 4-5 hours, drive yourself into the ground, and whither. It’s not that complicated.

Here’s to being a little kinder to yourself, feeding your belly and fueling your happiness. 

Recipe: Warming Winter Bowl (Gluten, Grain and Dairy Free)

Every February, B heads to Europe for a week-long sales kickoff. Because his trip always falls on the heels of the fat-kid stretch between Thanksgiving and Valentine’s Day, I welcome the opportunity to use it as a mental and physical reset. I work out every day and cook supa-clean meals at home; write for hours on end and read at least one old lady book; maintain a delightfully tidy home with everything in its place; drink many varieties of hot tea and kombucha; and most importantly, enjoy the sound of sports-free silence for up to seven luxurious days (only interrupted by PBS and Scandal of course).  In essence, I live the life of an 80 year-old British spinster and love every second of it.

I of course miss B’s companionship and presence by the end of the week (which is usually when I realize how terribly boring I would be without him around). But this annual respite is still a relished time to focus on taking care of myself and addressing my needs and wants above all. A key part of doing so successfully is restoring balance to my diet and nourishing myself in a beautifully simple way (so there’s plenty of time to enjoy tea and books). Below is a new creation worth sharing; a cozy, comforting winter meal that emerged from this year’s week of self-love.

Warming Winter Bowl

Serves 2-3

Spiced Sweet Potato Hash

2 tablespoons refined coconut oil

2 small apples (Honey Crisp are my favorite, Braeburn is yummy too. Pick Pink Lady or even Granny Smith if you like apples a little more tart)

3 medium shallots (or 2 large)

1 medium - large sweet potato

1 teaspoon garam masala

1 teaspoon curry powder

¼ teaspoon cinnamon

Dash salt

Fresh ground pepper

Roasted Sprouts

½ small red onion

1 bag Shredded Brussels sprouts from Trader Joe’s

½ teaspoon garlic powder

½ teaspoon sea salt

1 tablespoon avocado oil (or your preferred roasting oil) 

Optional Garnishes:

1/4 cup raw pecans, chopped

3 tablespoons golden raisins, chopped

 

1.  Preheat oven to 425.
2. Chop apples and sweet potato into ¼ inch cubes and slice shallots into about 1/8” thick slices. Set aside.
3. Heat a cast iron skillet over medium-high heat (a non-stick skillet will work just fine too, but no need to warm ahead of time).
4. In a large bowl, toss Brussels sprouts and thinly sliced red onion (between 1/8 and ¼ inch thick) with avocado oil to coat. Add garlic powder and sea salt and stir to coat. 
5. Spread Brussels sprout mixture on a large cookie sheet coated with foil and roast for 10 minutes.
6. Add coconut oil to warm skillet and swirl to coat. Add apples, shallots and sweet potatoes; coat evenly with coconut oil. Sprinkle garam masala, curry powder, cinnamon, salt and pepper over hash and stir. Cover and cook for 10 minutes, stirring only once.
7. Stir Brussels sprouts at the 10 minute mark and return to the oven to cook for another 10-15 minutes (depending on how crispy you like your sprouts).
8. Remove lid from hash, stir and continue cooking uncovered for 10 more minutes or until apples and potatoes reach desired tenderness.
9. While hash is cooking, chop 8-10 ounces grilled chicken breast, or grab about 2 cups of my favorite shredded chicken breast recipe shown below, adapted from Clean Eats (I make this almost religiously on Sundays to have around for the week).
10. Toss the chicken in the skillet with your hash for the last minute or so of cooking. Be careful not to do this prematurely or you’ll end up with tough chicken – you just want to warm the previously cooked meat at this stage.
11. Serve hash and chicken over a bed of sprouts and sprinkle with pecans and raisins (optional). If you find the mixture a tad try, toss with a teaspoon of warmed coconut oil and add salt and pepper to taste.

Tip: If your hash needs a little more time than your sprouts, turn the oven off and leave the door ajar to allow some heat to escape before leaving them in the oven until your hash is ready. About
 

Shredded Chicken
2 lbs chicken breast
1 tablespoon onion powder
1 teaspoon thyme
1 teaspoon garlic powder
1 bay leaf
About 2 quarts of water (enough to cover chicken by ¼ inch)

1. Trim fat from chicken and cut each breast in ½.
2.  Place all ingredients in a pot, cover and bring to a boil. (Start peaking under the lid after about 7 minutes to ensure you see when it starts to boil – this will prevent overcooking).
3. When pot comes to a boil, reduce to a simmer over low heat and cook covered for 20 minutes.
4. Remove from heat. Remove lid and cool until chicken is just warm to the touch.
5. Transfer chicken to cutting board and shred by hand.
6. Cool completely and place in refrigerator in an air-tight container.

Irish Elf

I don’t like anything getting in the way of my holiday cheer. I’m a bit of a Christmas professional; I look at the month of December as something to prepare for, both mentally and physically. Each year, I aim to be rested, energized and in full holiday spirit by Thanksgiving. For a girl who works her butt off and lives thousands of miles from most of her family and childhood friends, I crave, love and enjoy the days between Thanksgiving and New Year’s like the proverbial fat kid does cake. I take pains to lighten my workload so I can maximize every opportunity to connect with much-missed loved ones, celebrate a year of hard work and soak up every ounce of goodwill and human kindness as fuel for the coming year.  There are a few things that threaten the sanctity of Christmastime though; regardless of how we plan for and enjoy the holidays, they still can be a source of stress and tension. If there’s one thing this Irish elf has learned, it’s that you’ve got to strike the right balance of precautionary measures and damage control to have a fulfilling season every year. Below are some tips and tricks that have proved increasingly valuable to me as I get older. Although some are almost ridiculously simple and, at first glance, intuitive, if you’re a woman, it’s highly likely you need to be reminded often of the importance of caring for yourself FIRST.

1.       Sleep. It’s supremely important. Lack of sleep affects our mood stability, cognitive ability, metabolism and in my experience, ability to maintain perspective. If you’re exhausted, find a way to get the rest you need. Ask for help, ship the kids off to the mall, and sedate your husband with wine if you have to. Just get your head on that pillow so you don’t feel like you’re wearing muddy glasses all month long instead of rose-colored ones. If you’re reaction to this recommendation is “Who has time for sleep?!” you probably need it more than anyone.  

2.       Eat. Nourish yourself. If you’re bouncing from daycare drop-off to work to the mall to the dry-cleaner to daycare to the grocery store before the sun sets, you need sufficient energy to power your body through the run-around and nourishment to keep you sane. Lots of healthy fats and proteins help do both. No need to make a gourmet meal, try making a smoothie the night before and grab it on your way out in the morning. (See below for a yummy Gingerbread Smoothie recipe I created this week!) Keep your purse, car, office stocked with raw unsalted nuts, fresh seasonal fruit, raw veggies and hummus, hard-boiled eggs, and other simple, whole, healthy snacks.

3.       Listen. Slow down long enough to respond to indications that you need a break or a moment for yourself. If you’re freaking out over lost scissors and Scotch tape, put the wrapping paper down and take a walk or draw a bath, but don’t wait until you’re past boiling point and freak out on the next caroler that rings your bell.

4.       Indulge mindfully. No one wants to deprive themselves during the holidays, but over-indulging will do as much damage as under-nourishing. Unless you want to put your mood and energy in a tailspin, go easy on the sugar and alcohol especially.  You’re far more likely to respond to stressful triggers if you eat every heavy appetizer put under your nose and wash them all down with chocolate martinis. Sugar cravings, binge-induced self-loathing and killer hangovers lead to holiday bulge, not holiday cheer.  Moderation is always more difficult for me this time of year, but when I can manage to be selective with my Christmas Party indulgences and balance them out with healthy, nourishing meals at home, I inevitably feel more energetic, stable and a little proud of myself too.

5.       Be kind. And gentle. If and when you’ve overdone it, don’t punish yourself by skipping meals or hammering a double cheeseburger. Your body needs the right amount, and right kind, of energy to flush out toxins after a night of eggnog and peppermint fudge. If you went to town on the greasy apps and drinks yesterday, be gentle on your system today. Skip coffee and aim for low – no added sugar. Start with a smoothie that has protein, healthy fats, fiber and greens in it in the morning. Try drinking green juices between small, simple meals like sautéed greens with grilled chicken breast or pureed vegetable soup with a small side salad. The more nutrient dense liquids you can consume the better – your taxed system will be able to absorb and replenish nutrients without having to work overtime.

In a (chest)nutshell, taking good care of yourself and being kind to your body (at least on most days) makes a difference in the way we experience life, and it can make a remarkable difference in the way we experience the holidays.  You’ll be far better equipped to handle the in-law landmine navigation, familial expectations and packed calendar if you put yourself in a position to enjoy the things that make all the hustle and bustle worth every cent and lost hour of sleep. No other time of year affords us as many opportunities to enjoy the life, family and friends with which we’ve been blessed. Why not ensure you can make the best of it?

Lizzie O’s Gingerbread Smoothie

1 Cup unsweetened plain almond milk
¼ Cup raw pecans
1 Scoop Plant Fusion plain protein (or other plain plant-based protein powder)
1 Cup baby kale or spinach
½ Tablespoon chia seeds
1 Teaspoon alcohol free vanilla extract (I love Frontier Naturals)
1 Tablespoon unsulfured black strap molasses
1 Teaspoon ground ginger
½ Teaspoon cinnamon
Pinch ground cloves
Pinch allspice

Combine all ingredients in a high speed blender (always start with wet ingredients at the bottom for easier blending.) Blend until spinach or kale is completely pulverized. Enjoy!

Boob Tube

18 months later, I’m still a little surprised by how much back surgery altered my path. Major surgery shifts your focus, reshapes your train of thought, and causes you to look at every moment within each day differently. Ironically, eye-opening revelations and recovery progress seem to be balanced out with equal parts reversion and regression. You’re in many ways stripped of the habits that make you feel strong and normal, and as a result you unwittingly revert back to familiar, comfortable ones.

For the first six months, I had to spend A LOT of time prone. I went back to work almost immediately, which was too soon, and as a result had to come home and counter the sitting and standing in meetings and at my desk with solid “rest” hours in the evening. I wasn’t pleased with having to “rest” before I went to bed each night, so I attempted to keep those hours productive. There are only so many productive things you can do while lying down. I worked, read, scribbled in a journal, wrote blogs, meditated and occasionally researched random things on the internet. About 50% of the time, however, I was too pissed at my inability to move like a normal person and I sought comfort in an old friend.  TV. I knew it wasn’t going to help anything, but it felt so right. It soothed my anger and quieted my mind. The New York Times or obnoxiously sunny wedding blogs did neither.

Before I knew it my “productive” prone time dwindled to 30 minutes or an hour at most and I was watching HOURS of TV every night. After a few weeks of indulging in the deliciously dirty habit of watching shows intended for 15 year old girls and terribly bored housewives, I noticed I was starting to feel more lethargic and more discouraged about my recovery. Sure the TV comforted me at first, but I developed a sneaking suspicion that watching so much of it was making me more depressed. I decided to do a little experiment.

I went entirely TV-free three days/week (except for my husband’s sports on in the background while I read.) I allowed myself 30 minutes of TV two days a week, but only AFTER I had done at least two things from my “productive” list. The remaining two days of the week I could do as I pleased.

After one week, it was painfully obvious that I felt optimistic about recovery, clear-headed, energetic and good about myself on the days when I watched one hour or less of television. I felt lethargic, “meh” at best and pessimistic at worst on days when I watched the most TV. Days with about 30 minutes to an hour of TV time were just fine, but not quite as happy as days when I watched none. Overall, I ate more and later and snacked mindlessly into the night when I watched more than an hour of TV. Damn you “Pretty Little Liars!” Damn you!

The “AHA!” moment around TV was one of the many silver-lining lessons I learned during recovery. We know so many things to be true, but until we experience them for ourselves, it never really sticks or becomes a practice. Sure I knew that TV “rots your brain,” slows your resting metabolic rate, and is linked to depression and obesity.  Did I think about restricting TV time when I just wanted a little “Beverly Hills 90210” sunshine in my day? Nope! Did I care about the links to depression and obesity while I was snickering at Victoria’s contorted facial expressions on “Revenge?” Absolutely not. But after my little experiment, I couldn’t ignore that watching too much TV was making me feel worse about myself and about recovery. I realized the negative effects of too much TV are as real as a hangover after a night out with my 24-year old little sister.

TV is like that promiscuous party-girl friend you had growing up. She’s easy, pretty, exciting, fascinating to watch and you always kind of feel like you’re doing something wrong when you spend too much time with her. She doesn’t expect much more than your time and in return you get pure entertainment. Like your friendship with said slutty friend, watching TV does absolutely nothing for you. It prevents you from spending time nurturing more mutually beneficial relationships (with my husband in my case) and replaces healthier and more fulfilling activities.  As with any delicious form of escape, TV is best consumed in moderation. Take it from me, excessive consumption truly has the potential to turn you into a dim-witted chub.  

P.S. I will go to Pilates after I post this blog. When I get home, I will have some dinner, take a shower and chat with my husband about our days at work. And then, I fully intend to dive head first into my cozy bed and switch on the latest episode of Scandal.

Contrary To Popular Belief

You're not alone. You know the stuff that you keep to yourself? The complicated emotions you haven't quite worked through, the deplorable actions you're sure you'd be judged for? You know the thoughts you occasionally have about your kids or your husband that you're sure deem you unfit or undeserving so you don't ever vocalize them? Guess what? You're not alone. Far from it. I know plenty of mothers who daydream on occasion about what a kid-free life would have been like. I've met more wives than I can count that question their life choices more than they care to admit at a dinner party. And career women who've grown tired of selling their soul and dream about throwing in the towel? Dime a dozen. Next time you chastise yourself for thinking what you consider the "unthinkable," remember that no one and no life perfect. Just because your friends aren't chatting about their near nervous breakdowns over lattes, doesn't mean they aren't having them. At any given moment, someone you know is freaking out on her kids, giving up on her miserable job, exploding on her husband or  just plain wishing she could disappear. Let's be honest. We're all screaming a little inside at one point or another. Hopefully you're fortunate enough to find friends that let a squeak of honesty out here and there. It's important to remember you're not alone.

Happiness

I woke up this morning feeling happy, healthy and clear-minded -  as if a big fat dose of perspective had invaded my body overnight, infusing each and every cell with a blissful state of awareness.  When I feel this way, when my first thought of the day emerges with a smile and a sense of gratitude, my second thought is often “why can’t I feel and think this way all the time?”

The reflexive answer, simply put, is that life gets in the way.  Illness, loss, family, jobs, stress, hormones -get in the way.  But that’s not the real reason I don’t feel and think this way all the time. Sure, the aforementioned can muddy the waters of true, deep happiness – but more often than not it isn’t life that gets in the way, it’s me.

Bottom line: I could feel and think this way more often if I could just learn to leave myself alone.  Instead, within a month of settling into a positive, healthy state of mind, my tireless need for self-improvement usually sneaks up on me and reminds me not to rest on my laurels. An enticing career or personal challenge proves a little too attractive and in the blink of an eye, the perfectionist in me is empowered by success or fueled by the threat of failure.  “Just be” is replaced with “just do” and potentially unhealthy expectations. Before I know it, I’m pushing myself harder than I should without conscious awareness. The kicker? I inevitably start to do the same to those around me.

I watch many of the women I know do a regrettably effective job of encumbering clarity and content with similar cyclical behavior all the time.  Think about it. You know how good you feel when you take care of yourself; break free from habits that weigh your physical and mental health down.  Yet you might meditate every day for 3 weeks before you’re back to reading your email with one sleepy eye as soon as the alarm goes off.  Maybe you made it 2 months in a wellness routine full of weekly workouts and healthy home cooked meals before you went back to takeout 3 times a week and frequenting your favorite restaurants in lieu of the gym. It’s beyond discouraging to feel doomed to repeat your mistakes at the expense of your own happiness.

So what to do? How do you stop getting in the way of your own happiness? If I knew the end-all be-all answer, I would be meditating on a beach somewhere naked instead of writing this, but I can tell you a few things that have helped me tremendously over the past few years. 

1. Remind yourself that you deserve to be happy. Every day.  A sense of self-worth is a HUGE brick in the foundation of happiness.  It doesn’t matter if you have to put it on a post-it note on the fridge or tattoo it on the back of your hand – just find a way to reinforce that you deserve to be happy as often as possible.  
2. Take a few minutes each day to think through things that you're thankful for. Consider keeping a little gratitude journal and jot down just 1 or 2 things each day that make you smile. A little positive reinforcement goes a long way when life gets overwhelming -  no matter how bad things get, there's always something to be happy about.
3. Identify at least one activity - that is yours and yours alone - that makes you feel peaceful and content. Find time to do it once a week.
4. If you’ve identified things that stand in the way of feeling positive about your life, share them with someone. Sometimes saying something aloud is enough to loosen its grip on you. Example: “When I’m at home all day with the kids by myself, I feel really lonely and sometimes sad.” (Stay away from the blame game; try to objectively identify things that encumber your life experience without pointing fingers.)
5. If you want to take things a step further, engage someone you trust in helping you be accountable for working against yourself. Maybe even ask your partner to help identify proactive measures.  Example:  I told B that I know I take healthy eating to extremes sometimes and stress myself out about avoiding allergens 100% of the time. I asked him to help me create awareness around that tendency and to keep an eye out for obsessive behavior. I don’t always want to hear it when he catches me stressing and voices concern, but there’s nothing more effective than seeing yourself through a loved one’s eyes. 
6.  Practice self compassion. Don’t beat yourself up when you fall off track. Punishing yourself for lack of discipline, focus or awareness is a terrible waste of time that will only perpetuate unhealthy cycles. Instead take the time to think through why you got black out drunk when you only meant to have one cocktail. Challenge yourself to learn from your moments of weakness.
7.  Ask yourself as often as you can, if what you’re doing makes you happy. Life is too short to waste time with things that lack short or long term gratification. Of course it’s unrealistic to assume that every moment of ever day will be spent frolicking through meadows and playing with puppies. But it is certainly ok to demand some form of fulfillment, joy or satisfaction from our jobs, relationships, personal time and every moment in between. You do deserve to be happy after all.