Simple Chicken Salad.

After weeks of the same meals pretty much everyday (which I’m totally okay with), I had a spark of creativity in the kitchen and wanted to try out new recipes this last week – As you can probably tell from my most recent food posts. The latest was a very simple and quick chicken salad, because you know I love simple!

This was a nice add-in to my workweek lunches which I have a tendency to have tuna, eggs, or a roast beef sandwich. This one is definitely a keeper! 

Ingredients: 

  • 1 12.5 oz can Chicken Breast Chunk in Water
  • ~1 tbsp of Fat Free Mayo (or to your liking)
  • diced Celery 
  • sliced Black grapes 
  • Honey Roasted Pecan Pieces
  • Optional: Cheese

Directions:

  • Mix chicken and mayo in a small bowl. Once throughly mixed, stir in celery, grapes, and pecan pieces.
  • Enjoy on a brioche bun or across crackers with a tall glass of lemonade on the side!

Have similar simple recipes you enjoy, send them my way!

Stress Bloat.

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You’ve probably experienced in the last few months. I know I have at least once or twice for an extended period of time. Between work changes, my classes being postponed, scheduled, and rescheduled, finances, car issues, travel plans, and the normal everyday woes, life has been pretty darn stressful lately!

Stress can put a lot of pressure on your stomach and abdomen, and also upset your hormone balance. This stress can also cause digestion issues for food your body normally does not have a problem digesting, leading to discomfort, pain, gas, and bloating. Which gives us that uncomfortably large belly section.

It is first important to determine if your bloating and discomfort is truly from stress or if it is possibly from your diet. If you are aware that your irritable digestive tract and bloating are caused by your diet, then it is important to familiarize yourself and pontentially avoid FODMAPs. If it is not food-related, then it is time to evaluate your daily stress level and what is causing it.

Stress bloating is not as widely discussed and therefore many people have never heard of it. It can be a surprise to some that stress can trigger a physiological reaction. But if you’re under chronic stress, cortisol hormones are constantly dominant and the result is bloating and gas and because the body is not seeing digestion as a priority, the sympathetic system redirects blood flow away from the intestine area and to other parts of the body that seem to “need it more”.

Okay, so now we get it that we’re bloated and gassy. How do we resolve this? Stress management and digestive support.

  1. Stress Analysis
    • First determine what is causing you to stress. Is it work-related, money issues, relationship problems, or is simply just watching the daily news. Once you’ve determined the source, assess if you can change anything to reduce your stress. (i.e. Maybe you’re taking on too much responsibility at work)
  2. Meditation
    • Check out my post on How To Start Meditating. Stress management definitely starts with our mind set and how we’re choosing to show up to each individual situation in our lives.
  3. Probiotic
    • When the gut becomes unbalanced with unhealthy levels of certain bacteria, probiotics can help restore the balance. They’ve been shown to secrete protective substances, which may turn on the immune system and prevent pathogens from taking hold and creating major disease.
  4. Water consumption
    • It might sound counterintuitive to drink more water when retaining water, but drinking water can actually help reduce bloat. Drinking plenty of water helps to naturally flush our systems of excess water and sodium that we might retain
  5. Diet
    • It is important that you are monitoring what you are eating and maintaining a healthy gut.
  6. Movement
    • Physical activity can get the bowels moving more regularly, which can help to release excess gas and stool. Getting the bowels to move is especially important if a person is feeling constipated. A walk around the block can provide fast relief from gas pressure.

Bloat is never fun, but if it is stress bloat start at the source of the stress to reduce the consequences and then add activities and habits into your daily routine to reduce bloating and gas.

Four Sigmatic Review + Sale!

I’ve talked about this brand a few times but I am a huge fan of Four Sigmatic! A company that started in Finland, which focuses on providing plants and mushrooms through drink form. So you don’t have to go to the forest to consume exotic mushrooms for the health benefits! 

I learned of this brand like I learn about many, through a referral from a friend which is why I wanted to share about them and my favorite items in a post. It’s also perfect timing because they are having one of their (very few) huge sales right now with up to 50% off on some items. 

Here is an explanation of Four Sigmatic in their words: 

“Four Sigmatic foods are the 100 most nutrient dense, most studied foods on the planet. And now they’re easy to add to your daily routines. We’re making these foods as easy as possible to eat and use and talk about. Because the world is asking more of you. Of everyone. We’d all feel a lot better doing that work if we got off the hamster wheel of coffee jitters and hangovers and sugar highs.”

My favorite items:

  • Cacao Mix with Reishi: By far my all-time fav four sig products. Reishi mushroom is meant to relax so it is a perfect before-bed sipper. 
  • Chai Latte Mix w/ Turkey Tail & Reishi: Another great drink for bedtime is the chai latte with reishi and turkey tail, which is a stress-reliever mushroom. If you’re a chai latte fan, it is definitely not as sweet as you’re used to. I like to mix this one with almond or coconut milk. 
  • Mushroom Elixir Mix with Lion’s Mane: Lion’s Mane mushroom will help with focus on the days where your brain just wants to be all over the place. I love this option for a mid-morning pick-me-up before lunchtime hits. 
  • Mushroom Elixir Mix with Chaga: Who doesn’t love a good extra defense for your immune system? The Chaga mushroom helps with overall wellness which makes it a great option for when those sneaky colds start to come up. 
  • Mushroom Elixir Mix with Cordyceps: This mushroom gives a nice little boost for performance without the jitter effects of coffee. Perfect for the afternoon slump at 3PM!

Others I’m ordering: 

If you haven’t tried Four Sigmatic before or are a passionate customer like myself, you definitely need to take advantage of the Summer Sale going on this week only!

P.S. You’ll also receive $15 off through my referral link 😉

Mediterranean Chicken Couscous.

How many times have I shared this dish on my Instagram? Way too many, that’s for sure. So it’s about time I give more details on how to make it since I’m so obsessed. It started with a Hello Fresh meal which I have a tendency to start up when I’m going through a slump with new cooking ideas. This recipe just stuck, clearly. 

The Mediterranean Chicken Couscous dish is very filling with refreshing, nuritioning ingredients. It’s a meal I have about once a week if I know I have a big day the next day and will need to feel energized. It also makes good left-overs if you eat within the following 2-3 days.

Ingredients: 

  • 1 Chicken breast
  • 2 tsp Balsamic Vinegar
  • 1 tsp Zatar Seasoning
  • 2/3 cup Coucous
  • Olive Oil
  • 3/4 cup Cherry Tomatoes
  • 2 cloves Garlic
  • 1 tsp Dill
  • Feta Cheese
  • 1 tbsp Plain Greek Yogurt
  • 1 tsp Lemon Juice

Directions: 

  • Preheat over to 350 degrees
  • Line a pan with a piece of foil, slice tomatoes in half, place in pan topped with olive oil, garlic, and half the dill. Cook in the oven for ~15 minutes.
  • While roasting tomatoes, boil chicken in a medium pot on high on top of the stove. 
  • In another medium pot, heat a drizzle of olive oil on high. Once hot, pour in coucous and let cook until browned. Boil with 1 1/2 cups of water until couscous is thoroughly cooked. 
  • Once chicken is thoroughly cooked through, take out of the pot and shredded. Pour out water and rinse pan. Place shredded chicken back in the pot cook on medium for 4-5 more minutes with balsamic vinegar and zatar seasoning. 
  • In a small bowl, combine greek yogurt, 1 tsp water, remaining dill, and lemon juice. Stir until consitency is creamy. 
  • Place cooked couscous, chicken, and tomatoes in bowl and top with feta cheese and yogurt creama. 
  • Enjoy! 

Gut Health: What is it & why it matters.

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The human gut microbiome is complex and powerful in impacting our overall health – in a good or bad way depending on how we treat it. A healthy gut contributes to a strong immune system, as well as heart & brain health, boosted mood, healthy sleeping patterns, and an effective digestive tract.

The term gut microbiome refers specifically to the microorganisms living in your intestines. A person has about 300 to 500 different species of bacteria in their digestive tract. While some microorganisms are harmful to our health, many are incredibly beneficial and even necessary to a healthy body.

Signs your gut might be out of whack:

  • Digestive Issues
    • Gas and/or bloating
    • Constipation
    • Irregular bowel movements
  • Mental Issues
    • Like depression, anxiety, and brain fog
  • Vitamin & Mineral Deficiencies
  • Unintential Weight Gains
    • Or struggles managing a healthy weight
  • Chronic Unmanaged Stress
  • Skin Problems
  • Trouble Falling into a Deep Sleep

Ways to improve your gut health: 

  • Improve Eating habits (see below section)
    • Monitor consumption of prebiotics and probiotics
      • If it is a struggle to get enough in your normal diet, consider taking a supplement (address this with your doctor to make sure it is a healthy option for you)
    • Consider food intolerances that upset your gut
  • Stay Hydrated
    • Attempt to get in a recommended amount of water for your body weight
  • Implement a Consistent Sleep Pattern
    • Going to bed and waking up at the same times will help your body & digestive system fall into a flow
  • Reduce Stress
    • This is easy said than done but consider areas of your life that are more stress inducing and consider how you can change this.

A happy gut means a healthy feeling body. A diet rich in immune-supporting probiotic & prebiotic foods will fuel your gut with what it needs for your microbiome to thrive. Probioctic foods contain “good” bacteria or live cultures that are found naturally in your gut. Prebiotic foods nourish the probiotic foods in your digestive tract.

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Probioctic Foods:

  • Greek Yogurt
  • Kefir
  • Fermented Foods
    • Kimchi
    • Kombucha
    • Olives
    • Pickled Beets
    • Pickles
    • Sauerkraut
    • Soybeans
  • Grains
    • Sourdough Bread

Prebiotic Foods: 

  • Fruit
    • Berries
    • Bananas
    • Tomatoes
  • Veggies
  • Grains
    • Barley
    • Flaxseeds
    • Oatmeal
    • Wheat
  • Legumes
    • Beans
    • Chickpeas
    • Lentils

Beginning a journey to improve your gut might take a bit, so be patient. Implementing a healthy diet and reducing your stress won’t heal a gut in a day but will begin to detox the gut microbiome of toxins.

But please keep in mind this isn’t an overhaul either! Like I always like to say, life is a balance of healthy habits and periodic indulgences. We want to incorporate healthy habits in our lives so that WE. FEEL. GOOD. but what also feels good…. a fudgy brownie with vanilla ice cream. So definitely implement new healthy habits into your life but don’t deprive yourself!

Stayed tuned for a Morning Routine for a Happy Gut later this week!

Sugar-Free Taco Salad.

In true Cinco de Mayo fashion, this night calls for a robust taco salad. And luckily this is a recipe that is suuuuuper easy to make sugar-free (minus the red wine I had to include for festivity purposes). You really can’t go wrong with a veggie filled salad that is topped with some homemade salsa. 

Ingredients:

  • Ground Beef
    • Cook up with taco seasoning
  • Sauteéd peppers & onions
    • Season with salt + cracked pepper
  • Corn
  • Black Beans
  • Homemade Salsa
  • Plain Greek Yogurt 
  • Lettuce

Throw all that yumminess in a bowl and do a little salsa dance because you have one good dinner! Feel free to substitute the ground beef for chicken, pulled pork, fish, or jackfruit. Also, can add whatever vegetables your heart desires. 

What are you enjoying this Taco Tuesday (or indulging in ;))?

What I Eat In A Day: Weekend.

On weekends, I typically stick to around 2 larger meals and a few snacks in between.

I’ll wake up around mid-morning and usually hit up a work out class. Depending on how I feel, I’ll either have coffee or pre-workout as well as a small snack like a banana or apple a few hours before class.

After class I’ll make sure I get in protein right away with a protein smoothie or a small bar.

Once I get home, I love whipping up a large breakfast. I’ve been really into egg & veggie scrambles or if I need to get in some carbs I’ll make a batch of protein pancakes (I’m obsessed with Kodak Cakes) with a banana and berries blended in. I’m super basic and love a good blended latte but not super into spending $5 on coffee so I’ll blend up my own concoction of ice, vanilla protein powder, almond milk, & espresso.

If I get hungry later in the day, I’ll snack on hummus and pretzel chips or chips and salsa.

Once dinner rolls around, I’m pulling out fish from the freezer because Spring always gets me in a Seafood mood. I’m been pairing my Dijon Mustard Salmon with sautéed veggies and homemade ranch.

Later in the evening, I’ll indulge in either a homemade protein bar or some fruit with sugar free whip cream (also maybe a glass of good red wine ;)).

Ciao.

Homemade Ranch Dressing.

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I shared a bit about this earlier on my Instagram story today but yesterday I whipped up some homemade ranch dressing. If you’re looking to cut some of the calories or sugar from salad dressing then you need to try this homemade ranch. I’m obsessed! I like to top salads and meats with it as well as dip veggies in it, so it is obviously an exact substitute for the regular hidden valley. And trust me, you’re not even going to miss the original.

Ingredients:

  • 2 tsp basil, dried
  • 1 1/2 tsp Dill, dried
  • 1 tsp Garlic Powder
  • 2 tsp Onion Powder
  • 2 tsp Parsley, dried
  • 1 can Coconut milk, full-fat
  • Black Pepper (to liking)
  • 1 tsp Nutritional Yeast
  • 1 tsp Sea Salt
  • 2 tbsp Apple Cider Vinegar/Red Wine Vinegar

Directions:

  • Blend all ingredients in a bullet or blender
  • Enjoy!

Asian Chicken Salad.

Salads do not need to be boring!

I use to HATE salads. I would say naive things like “I feel like I’m chopping on a tree!”. But through the years, I’ve experimented plenty to find out which ingredients I actually really enjoy and have learned that I actually love and sometimes crave a good, hearty salad.

After a busy weekend of eating out way too much, it’s been nice to be in my new place and cook up my own meals. I’ve been in an Asian phase lately which is where I pulled my inspiration. I whipped up this simple salad this beautiful sunny afternoon with 6 ingredients.

Ingredients:

  • Rotisserie Chicken
  • Teriyaki Sauce
  • Spinach
  • Trader Joe’s Miso Salad Dressing
  • Trader Joe’s Fat Free Feta Cheese
  • Mixed Stir Fry Veggies

Directions:

  1. Shred the rotisserie chicken. If you’re making the salad just for you then baggy up the chicken into 3-4 bags and freeze the remaining chicken to use for later. If you making a salad for a group then feel free to use the entire chicken.
  2. Place shredded chicken into a frying pan or wok. Drizzle with teriyaki sauce and heat on medium heat for 2-5 minutes.
  3. If you’re using microwavable veggies, cook accordingly. If you’re using fresh veggies, sauté in a frying pan over high heat.
  4. Top spinach with Miso salad dressing, cooked chicken, cooked veggies, & feta.
  5. Serve & enjoy!

TriDosha Theory of Ayurveda.

Ayurveda.

Well before modern medicine, the sages of India developed Ayurveda, the system of treating illness. Directly translated, Ayurveda is the science of life; Ayur ~ life & Veda ~ science or knowledge. It offers a body of wisdom designed to help people stay vibrant and healthy as well as helping to find individual full human potential.

There are two main guiding principles of Ayurveda:

  1. The mind and the body are inextricably connected
  2. Nothing has more power to heal and transform the body than the mind

It seems fairly simple, and the mind is truly a very powerful tool. But Ayurveda goes deeper into individual “make-up” with the doshas in order for humans to fully understand how to treat your own body, because we’re all made up differently and what works for me may not work for you.

Dosha.

Dosha is known as the inherent intelligence of the body. It is our individual “make-up”. According to ayurveda, each of us has a unique mix of three mind and body principles, kapha (earth + water), pitta (fire + water), and vata (air +ether). These principles, known as doshas, make up our specific mental and physical characteristics and how these three doshas work together in each of us is a manifestation of our basic nature. The doshas we possess then work in us to manifest our dharma in this life.

Each one of us are a different dosha or combination of doshas. When we know what are make-up is, we can then begin to treat our body accordingly and live our life to the fullest possible potential. You can find a super short & simple quiz on Yoga International. The quiz will give you a result at the end but doesn’t provide much additional information on the dosha or combination so it is best to continue to research.

Vata.

I’ve have received the result of Vata (air + ether). Movement and change are dominate characteristics for Vata Doshas. We tend to always be on the go with an energetic and creative mind. If Vata is in balance, we will be more likely to be living a lively and enthusiastic life.

Balancing Vata means to be on high alert of managing stress. An extreme amount of stress can easily make dominate Vata doshas feel out of control and this may result in anxiety, insomnia, and weight loss. It’s important to slow down and take time for meditation, a regular scheduled meal structure, and quality amount of rest.

Vatas also tend to be cold, light, irregular, dry, and always changing. For balance, seek warmth, stability, and consistency. A routine and structure can be immensely helpful in Vata’s lives. Practice easy movement like yoga, walking, dancing, or light bicycling can also help to distress.

This information is very much just skimming the surface. There are so many tips and insight for each dosha and combinations that I believe can truly help each of us live a happier, healthier life. If you find out which dosha you relate most to, share with me and I can help provide more insight into that specific one. Feel free to share in the comments, through email (onedreamyyogaflow@gmail.com), or on Instagram (@onedreamyyogaflow). I hope you find this information as exciting as I do! 🙂

Om Shanti Shanti Om.