Chicken Hummus Wrap

Wraps are the perfect on-the-go lunches — and even better when you can whip them up in only five minutes. This simple and versatile hummus chicken salad wrap from Kim’s Cravings uses only three ingredients: tender chicken, rich, creamy hummus and a fiber-packed whole-wheat tortilla! Keep things exciting with a new hummus variety each week, or swap out the tortilla for crackers, a bed of greens or sandwich bread.

Hummus Chicken Salad Wrap

Ingredients

• 1 cup cooked chicken, shredded or cubed
• 1/2 cup hummus (use your favorite variety)
• 3 whole-wheat tortilla (approximately 80 calories per tortilla)

Directions

Combine the chicken and hummus in a medium bowl, and serve in the tortilla.  

You can also serve on crackers, sandwich bread or a salad.

Nutrition Information

Serves: 3 |  Serving Size: 1/2 cup chicken + 1 tortilla

Per serving: Calories: 209; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 26mg; Sodium: 383mg; Carbohydrate: 19g; Dietary Fiber: 5g; Sugar: 1g; Protein: 16g

Nutrition Bonus: Potassium: 116mg; Iron: 13%; Vitamin A: 0%; Vitamin C: 1%; Calcium: 9% 

Kim is the healthy living blogger behind Kim’s Cravings, a blog designed to inspire others to make smart choices when it comes to feeding their bodies. Kim enjoys learning about food and creating healthy recipes for her family. For more from Kim, visit her blog and connect with her on Facebook, Twitter,Instagram and Pinterest.

Photo courtesy of Kim Lee. Original recipe published on Kim’s Cravings.

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Homemade Blueberry Frozen Yogurt

Using only four simple ingredients, this refreshing frozen blueberry treat by Healthy Nibbles and Bits will cool you during those relentlessly hot days. Blueberries are not only high in cell-protecting antioxidants, but they are also high in fiber and loaded with vitamins like C and K — talk about nutrient dense! Keep a batch of this chilled dessert in the freezer and defrost for a quick, healthy treat whenever you’re craving something sweet.

Homemade Blueberry Frozen Yogurt

Ingredients

• 2 cups (280 grams) frozen blueberries
• 1/3 cup (76 grams) nonfat Greek yogurt (or any plain yogurt)
• 2 tablespoons maple syrup (or any sweetener)
• 1 1/2 teaspoons lemon juice

Directions

Place all the ingredients in a food processor or blender, and mix until smooth. If you want the frozen yogurt to taste more like sorbet, add a tiny bit more lemon juice.

Serve immediately, with your favorite toppings.

Nutrition Information

Serves: 2 |  Serving Size: 1 cup

Per serving: Calories: 147; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 2mg; Sodium: 22mg; Carbohydrate: 34g; Dietary Fiber: 3g; Sugar: 26g; Protein: 5g

Nutrition Bonus: Potassium: 235mg; Iron: 4%; Vitamin A: 2%; Vitamin C: 26%; Calcium: 5% 

Lisa is from San Francisco and has passion for eating well and staying in shape through kickboxing, yoga, and cycling classes. She loves experimenting with new recipes and fitness routines, which she document on her blog, Healthy Nibbles & Bits. When she’s not blogging or exercising, she’s most likely watching Jeopardy! or British TV shows. For more from Lisa, follow her on Facebook, Instagram and Pinterest.

Photo courtesy of Lisa Lin. Original recipe can be found on Healthy Nibbles and Bits.

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Your 14-Day Plan to Walk More Steps

For the next 14 days, it’s time to ratchet up your fitness level. Wherever you are on the fitness spectrum — an off-the-couch beginner, beginner/intermediate or intermediate — it’s time to lace up those shoes and take some laps. This fitness plan is meant to be a shot in the arm or a quick jump-start.

The plan is simple: For the next 14 days, you need to double-down on your steps. This two-week challenge is progressive, simple and short.

Numbers are the name of the game for this challenge. You have one simple task: Walk more! Your daily goal will be to walk more than you did the day before. If you can find someone to do this with you, that would be an added boost. It’s always easier to have a friend or family member to hold you accountable and cheer you on.

If time, weather or your job are obstacles that have stood in your way in the past, you might have to use some creativity. Here are some ideas to squeeze in your steps:

• Walk laps inside your office building on your lunch break
• Use a treadmill
• Go to the mall and walk around
• Wear a path in your carpet around your house

Where there is a will, there is always a way. Good luck!

Off-the-Couch Beginner

WOO HOO! So, you have decided you’re going to make some lifestyle changes to improve your health. Great choice. Creating new habits takes time, patience and a strong will. But guess what? This plan is perfect for you because it’s only two weeks long and simple to follow.

This plan assumes you are capable of averaging 1,000–3,000 steps a day before you begin the routine. You’re going to add 500 steps a day — except for the last day — with the goal to hit 10,000 steps (roughly 5 miles) on Day 14. . If you don’t reach 10,000 steps at the end of the 14 days, it’s OK. Just keep moving. The goal is to simply hit 10,000 steps, and then move up to the beginner/intermediate group.

If you’re not yet able to take 3,000 steps, have no fear. Just start from where you’re able, and try your best to walk a little more every day.

Beginner/Intermediate

So you guys have been around the block a few times, so to speak. If you are currently averaging 5,000–6,000 steps per day, this group is perfect for you. Now is the time to step up your game — 750 extra steps each day to be exact, with the last day being an exception of 1,000 extra steps. The plan below starts with 5,000 steps. Your goal is to hit 15,000 steps, roughly 7.5 miles, by the end of the two weeks. After the two weeks are finished, you can attack another goal: the intermediate plan. You’ve built momentum; continue to push toward the next fitness goal.

Intermediate

The pros! Getting your steps is part of your everyday routine. The biggest hurdle for you will not be adding more steps each day, but finding the time to do so. Your time is precious; all we’re asking for is a short-term sacrifice. If you average 6,500–8,000 steps per day, this plan is for you. You have to add 1,000 steps per day, with the goal of hitting 20,000 steps on Day 14. It’s going to take some work to add 1,000 steps per day, but it can be done. The model below starts with 7,000 steps. After you finish this challenge, I strongly recommend you go to a spin class, start jogging or begin lifting weights. Your body is more than ready for the next fitness chapter.

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12 Dietitian-Approved Chinese Takeout Dishes

Takeout food may be notorious for its high-cal, sodium-filled fare, but not all options are created equal. It is possible to enjoy a convenient meal without blowing your healthy eating routine—a lot of it has to do with portion control, but what you order matters, too. And while there’s nothing wrong with splurging on your favorite dish every so often, explains Patricia Bannan, M.S., R.D., “filling up on the healthy stuff leaves less room for indulgent eats.”

So what exactly does a registered dietitian order from her go-to Chinese takeout spot? Consider these expert-loved dishes a look inside their takeout bags.

1. Beef And Broccoli

This classic dish gets a thumbs-up for its filling power. “I like beef and broccoli with brown rice,” says Rebecca Scritchfield, R.D. “You don’t need too much beef to feel full.” Chicken and broccoli is a good option, too.

2. Mixed Vegetables

You’re probably not surprised that vegetables made the list. Bannan recommends ordering steamed (or even lightly stir-fried) veggies on the side—the more, the better. (Sorry, but tempura doesn’t count here.) Or, “ask for extra broccoli, carrots, or snow peas in any dish. These are three veggies that Asian restaurants typically have on hand,” adds Sarah-Jane Bedwell, R.D., L.D.N.—this tactic is one of her faves for filling up her plate.

3. Steamed Dishes

“I usually ask for my dish steamed with the sauce on the side,” says Scritchfield. “Steamed helps to reduce the oil in the dish, making it lighter in calories and possibly a bit easier to digest. You can get most any dish steamed.” This works for veggies, lean protein, rice, you name it.

4. Starter Soup

Eating a broth-based soup first can help you eat less later on, explains Alissa Rumsey, R.D. She prefers hot and sour soup, while Bedwell goes for wonton. Keri Gans, R.D., always orders egg drop soup. “A one cup serving is only 66 calories, so even though your serving from a restaurant is larger, the calories are still in check. It also provides around three grams of protein and one gram of fiber per one cup serving.” Granted, it’s high in sodium, something to keep in mind if you’re trying to watch your intake.

5. Moo Goo Gai Pan

Entrees that come with plenty of veg are always good options, says Rumsey. “Moo Goo Gai Pan typically consists of stir-fried chicken with mushrooms and other vegetables, providing a balanced meal with just a light sauce. It comes with a lot of vegetables, so they are the main part of the meal, not just an afterthought.” This is a favorite of Bedwell’s, too: “It’s flavorful and lean with chicken, mushrooms, and other mixed veggies and is not as high in sugars and fats as many other dishes.”

6. Chinese Eggplant With Garlic Sauce

“I like Chinese eggplant in spicy garlic sauce because it’s all vegetable! In addition to the eggplant, it usually comes with broccoli too,” says Scritchfield.

7. Steamed Dumplings

“If you want an appetizer, [go for] a vegetable dumpling that is steamed and not fried,” says Gans. You might also recognize these as potstickers—either way, they get top marks when they haven’t been fried in oil and they’re filled with veggies.

8. Brown Rice With A Scrambled Egg

Scritchfield has a simple, healthier swap for fried rice: order brown rice and ask for a scrambled egg on the side. “Most takeouts have eggs for the fried rice, and they are willing to do this for you,” she explains. “Brown rice has a lower glycemic index as compared to white rice, which helps reduce insulin spikes.”

9. Shrimp Entrées

While Gans herself typically prefers broccoli and garlic sauce, “If it is a higher-end restaurant I might opt for some shrimp,” she says. Bedwell adds that steamed shrimp is a great way too add lean protein to your meal—if you’re a vegetarian, she recommends grilled tofu instead.

10. Kung Pao Chicken

Bring on the spice. “Order Kung Pao chicken instead [of sweet-and-sour chicken, sesame chicken, and General Tso’s chicken],” says Bedwell. “It comes with abundant vegetables, sans the fried chicken!”

11. Buddha’s Delight

“If I want to do a vegetarian meal, I’ll go for Buddah’s Delight since it is a flavorful dish that is primarily steamed veggies with a little tofu for protein,” says Bedwell. This is a personal favorite of Rumsey’s, too.

12. And ask for your sauce on the side.

“By getting it on the side you can better control the amount you eat. Often I take two or three tablespoons of the original sauce and mix it with low-sodium soy sauce,” says Rumsey. “For comparison, one tablespoon of low-sodium soy sauce has 22 percent of your days’ worth of sodium and one tablespoon of regular soy sauce has about 38 percent of your days’ worth of sodium,” adds Bannan.

Consider this list your takeout cheat sheet.

—By Alexa Tucker

Photos courtesy of SELF.

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Sweet Potato Latkes

Eating Bird Food’s baked latkes with spiralized sweet potato and parsnip are a healthy twist on traditional fried potato latkes (or “potato pancakes”) and make one heckuva tasty snack. Enjoy these crisp bites while they’re hot out of the oven (or before they’re all gone)! If you don’t have a spiralizer, opt for a box grater instead.

Sweet Potato Latkes

Ingredients

• 1 teaspoon oil
• 1 medium sweet potato, peeled and spiralized
• 1 large parsnip, peeled and spiralized
• 1 large egg and 1 egg white, beaten
• 2 scallions, green part only, chopped
• 1/2 teaspoon garlic powder
• 1/2 teaspoon sea salt
• 1/2 teaspoon ground black pepper

Optional Toppings

• Plain Greek yogurt or sour cream
• Applesauce

Directions

Preheat oven to 425°F. Grease a baking sheet with the oil.

Bring 4 cups of water to a boil. Place the spiralized sweet potato and parsnip “noodles” in a large colander, and pour the boiling water over them. Drain the noodles well, and allow them to cool for about 10 minutes. Scooping out a handful at a time, put them into a clean, lint-free kitchen towel, and squeeze to remove as much liquid as possible. (Note: Paper towels will work as well.)

Place the noodles into a large bowl with the eggs, scallions, garlic powder, salt and pepper.

Mix well. Using a fork or your hands, scoop out 1/4 cup of the noodle mixture, and place onto the prepared baking sheet in the shape of a little nest. (You should get 12–14 latkes.) Press each latke down a bit with your hands.

Bake for 20 minutes, flipping the latkes halfway through. The latkes will be  golden brown, and the edges might get extra brown. Remove from the oven, and serve with applesauce and plain Greek yogurt or sour cream.

Alternatively, you can cook the spiralized latkes in a skillet. Heat the oil in a medium skillet over medium heat. Working with 2–3 latkes at a time, scoop about 1/4 cup of the noodle mixture into the skillet.  Cook for 3–4 minutes, until golden brown. Flip, press the latkes down with a spatula to flatten a bit and cook for another 3 minutes. Remove from the pan, and enjoy.

Nutrition Information

Serves: 12 |  Serving Size: 2 latkes

Per serving: Calories: 34; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 15mg; Sodium: 43mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 1g; Protein: 1g

Nutrition Bonus: Potassium: 117mg; Iron: 3%; Vitamin A: 1%; Vitamin C: 6%; Calcium: 1% 

Brittany Mullins is a health coach, certified NASM personal trainer and author of the blog, Eating Bird Food. Check out her blog or follow her on Facebook,  Twitter and Instagram for delicious recipes, workouts and tips for living a balanced, healthy life.

Photo courtesy of Brittany Mullins. Original recipe published on Eating Bird Food.

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The 5 Worst Things to Say to Someone Who Is Losing Weight

When someone in your life is in the process of losing weight, what should you do? Should you draw attention to the weight loss and applaud the person, or should you de-emphasize it and avoid talking about it? The knee-jerk reaction is often to compliment and praise people for how great they look and for all their hard work. But is hearing those things truly helpful?

As a registered dietitian nutritionist, I’ve worked with hundreds of people who have successfully shed pounds. To my surprise, many of them have related the same message: They don’t like it when people notice and talk about their weight loss. They don’t want to be complimented, praised or even have attention drawn to them. Instead of having every conversation revolve around their pants size, they want to talk about other things with their friends and loved ones.

For people on the sidelines wanting to show support and love, it can be hard to understand why someone wouldn’t want to hear words of encouragement. It can be challenging to put yourself in that position and understand how someone might misinterpret your well-intentioned comments.

There are people who love to get positive comments and feedback about their weight-loss progress. Not everyone is sensitive to words of encouragement, but it’s more common than you’d think to have a negative reaction.

Let’s dive into the top five things you probably shouldn’t say to someone who is losing weight.

1. “How much more do you have to lose?” This is problematic because it assumes they couldn’t possibly be happy with where they are now. Different people have different weights at which they are comfortable, so who are we to judge?
2. “You probably don’t want to eat that, right?” Foods that are high in fat or sugar are often vilified. A person who is actively losing weight might have it built into their plan to enjoy or indulge in those foods occasionally. The last thing you want to do as a support in their life is increase food anxiety or induce guilt about eating certain things. Trust them, and don’t critique their food choices.
3. “You look so much better than before.” This is clearly not the most helpful thing to say to someone, but it does occasionally slip out of our mouths. Avoid comparing their appearance from before and after. Chances are, they’re already doing enough of that in their own head. If they want your opinion, they can ask!
4. “You’re just going to gain it back anyway.” This statement conveys a lack of confidence in your loved one’s ability to maintain weight loss and could be very discouraging to hear. It’s disheartening even if you meant it as a joke.
5. “Wow, you look so good!” This is the real kicker. People say this all the time and usually have nothing but good vibes they’re trying to send. This can be interpreted in many problematic ways, though. People often wonder what was wrong with them before or why everyone is noticing their body. This well-meaning statement can cause body-image issues to surface, which can — in the worst case — trigger an eating disorder.

I don’t think we should feel like we have to walk on eggshells around one another. I do think we can increase our awareness of others’ experiences and try to focus on people, not their bodies.

In a perfect world, we wouldn’t talk about each other’s weight at all; you never really know what someone is going through. Someone could be losing weight due to secretly dealing with a cancer diagnosis, they could be struggling with an eating disorder or they could be going through an extremely difficult time with their mental health. People you’re trying to support can sometimes equate your compliments about their weight loss as an indicator that there was something wrong with them when they weighed more.

Even when someone enjoys and appreciates hearing the positive feedback from people around them, there’s a chance of developing problematic eating behaviors as a result of the affirmation. A straightforward effort for weight loss can lead to obsession, restriction and disordered eating, triggered by compliments that are twisted into motivation for unhealthy behaviors.

If you notice someone in your life has lost weight, ask them how they’re genuinely doing. Compliment them on how happy and confident they seem. Draw attention to their strengths as a human being, and convey unconditional love and support. Avoid conversations about food, weight and body image unless someone reaches out to you asking for help and support with those issues.

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Stir-Fried Chicken Noodles

Easy to make and big on flavor, Cook Smarts’ stir-fried chicken noodles are a belly-warming bowl of slurp-worthy sauce with crisp veggies and chunks of tender chicken. You can’t go wrong with this one.  Even the pickiest eaters might have a hard time saying “no” to this steaming bowl of deliciousness! Tip: Tenderize your chicken ahead of time for quicker prep at dinner.

Stir-Fried Chicken Noodles

Ingredients

• 1 1/2 pounds boneless, skinless chicken breasts
• 1/2 pound lo mein noodles (or other thick long noodle)
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon low-sodium fish sauce
• 1 tablespoon brown sugar
• 3 1/2 tablespoons cornstarch
• 1/2 cup chicken stock
• 3 garlic cloves, minced
• 4 Roma tomatoes, chopped
• 3 tablespoons cooking oil, divided
• 8 ounces baby spinach
• 1/2 lemon, juiced
• Hot sauce, to taste
• Salt and pepper

Directions

Tenderize the chicken breasts by piercing them all over with a fork. Slice thinly, season with salt and pepper, then set aside.

Cook noodles as directed on package.

Meanwhile, mix together the soy sauce, fish sauce, brown sugar, 1 1/2 tablespoons cornstarch and chicken stock in a medium bowl. Set aside.

Place a wok over medium-high heat. Add 1 1/2 tablespoons of cooking oil to the wok.

Toss the chicken with the remaining 2 tablespoons of cornstarch, then add to the wok.

Sauté, tossing or stirring often, until the exterior is golden, about 4–6 minutes. Transfer to a clean plate, and set aside. (Don’t worry, the chicken doesn’t have to be cooked all the way through at this point.)

Return the wok to heat, and add the remaining 1 1/2 tablespoons oil. Add the garlic to the heated oil, and as soon as you can smell the garlic, throw in the tomatoes. Sauté until the tomatoes have broken down and started to release liquids, about 5 minutes.

Return the chicken to the wok, and push everything to the sides, forming a well in the middle. Pour the sauce into the well.

When the sauce starts to bubble and thicken, toss in the spinach and cooked noodles, and mix everything together. Continue cooking until chicken is cooked through and no longer pink.

Finish with lemon juice, and season with as much hot sauce as you want and salt and pepper as needed.

Nutrition Information

Serves: 4 |  Serving Size: 2 1/2 cups

Per serving: Calories: 483; Total Fat: 18g; Saturated Fat: 4g; Monounsaturated Fat: 7g; Cholesterol: 113mg; Sodium: 537mg; Carbohydrate: 34g; Dietary Fiber: 3g; Sugar: 8g; Protein: 45g

Nutrition Bonus: Potassium: 773mg; Iron: 18%; Vitamin A: 127%; Vitamin C: 71%; Calcium: 9% 

Cook Smarts creates a range of educational cooking tools and information to empower and inspire home cooks. Visit their website for a range of free cooking resources, simple recipes, and delicious weekly meal plans. Follow their adventures in healthy cooking on Facebook, Pinterest & Instagram.

Photo courtesy of Cook Smarts. Original recipe published by Cook Smarts.

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