Spring Chicken Power Bowl

Gosh I love fat. And mayo. And full-fat mayo with lemon. It was like my sister moved back and my best life began when I slowly made the discovery eating fat and the higher calories--9 per gram to be exact--that come with it, does not make me fat. Ironically, the low-calorie, nutrient depleted, chemically concocted fake foods from the 90's not only left me hungry ALL THE TIME, but were to blame for the constant shrinking and expanding of my jeans in my 20's.  It makes a heck of a lot more sense to me now and especially when I stop to think about how humans are made and connected to the earth--the source of life and food's existence.

Most bowl recipes are thought up on the fly while managing three kids, leftovers and a cluttered kitchen. This Spring Chicken Power Bowl is no exception. I started with the raw chicken tenders from Costco sprinkled with lemon rosemary seasoning, salt and pepper. They sat on a plate while I asked the neighbor to help me light the grill then scoured the fridge and pantry for leftover "dump ins" which always include:

1) Mainly light, nutrient-laden veggies

2) Some fiber and filling, dense carbs

3) Added healthy fats

4) A sprinkle of flavor

5) A portion of protein

Once the kids were settled and eating, I rinsed and tossed green beans into a pan of water--no time for trimming. When the water came to a boil, gluten free rotini noodles were added, along with the lid. After a quick check on the flames, I was back inside chopping green beans and baby spinach.  

With every ingredient scattered across the counter, this power bowl came together . I had one last dump-in to create: The dressing, which is also the added fats for flavor, satiety and overall goodness.  Creamy mayo always makes me happy and especially when it's homemade or has clean ingredients.  Not all fats are good--for disease prevention, inflammation reduction and nutrient absorption. Processed fats need to be crowded out with as-close-to-natural as possible sources. A whole egg contains a yolk which is natural. A sunflower, almond, olive and the cold-pressed(not chemically processed) oil from it can also be included. Anything heated at high temperatures and extracted with chemicals changes dramatically from it's natural state which in turn becomes foreign and harmful to the body--not natural. Again: Nature, not science.  Mystery not definite.  Praise God mayo is not the enemy!! Nothing sounded better to me than a mayo based dressing and lemon to pair with the chicken seasoning. Oh. My. Thank. You. To my jeans, for not altering and the most delicious flavor combinations to keep it that way.

Spring Chicken Power Bowl

By Audrey Byker, Health Coach

Serves One

For the Bowl:

-3 small raw chicken tenders

-2 tsp. lemon rosemary seasoning(I use Wildtree)

-1 cup fresh green beans

-1/2 cup gluten free noodles

-1 cup baby spinach, chopped

-1/4 cup roasted, salted almonds, crushed

-Sea salt, to taste

-Fresh ground black pepper, to taste

For the Dressing:

-1/4 cup mayonnaise, organic without soybean, canola, safflower or other processed oils(I like Sir Kensingtons or homemade)

-2 Tbls. lemon balsamic vinegar(Fustinis) or 1 Tbls. white wine vinegar and 1 Tbls. Fresh squeezed lemon juice

-1 tsp. fresh rosemary, minced

Sprinkle seasoning on chicken with salt and pepper. Preheat grill and cook chicken, turning half way. In a large saucepan add green beans and cover well with water. Bring to a boil over high heat. Add gluten free noodles. Turn to low and simmer per noodle directions. Strain and rinse with cold water.

Add to a bowl the spinach, green beans, noodles, chicken, almonds and sea salt and pepper.

In a small bowl or dressing jar, whisk dressing ingredients together.  Drizzle over ingredients in bowl and enjoy!

Smokey Bites and the Power of your Vibe

You know how you meet someone and they simply get you? He or she is "on the same page", laughs at your jokes, shares the way you share and connects on the same level.  There's this draw to be in the same room and a massive sense of relief knowing you don't have to care, try, or put any effort into pleasing her/him.  The way you look, speak, act, sing, dress, eat, or what you talk about is not only expected, but accepted. The best part of all, is the ability of this specific human to make you feel loved. It's the power of your vibe.  You found your tribe.

After MANY conflicting thoughts and all-consuming doubts, I'll never forget the day my therapist gave it to me straight: "Audrey, not everyone is going to like you".  While I knew this, absolutely, it broadsided me like the day my brother missed the baseball conveniently pitched inches from my head.  My heart hurt in the same way my brain felt the blow from the bat.  His words are truth, my truth, and it took way too long for me to embrace it.  

Always needing and seeking validation is life-draining--It will never be possible to please the masses.  These bites came alive after 3 years of coaching and hearing there's a great demand for savory snacks--similar to a desire the majority of my clients have to feel accepted as they are.  The same concept Brene Brown describes as "love and belonging".  When I went into coaching I could not have predicted either one which is actually quite funny given my life story...Haha, always learning over here.  All people can be kind, open-minded, driven by empathy and compassion, yet it's realistic to conclude not everyone is going to understand your vibe. IT'S OK. NEXT!  Keep working on loving yourself in the same way and your tribe will come along.

If you are stuck, constantly prying yourself away from the salty treats at the store[you bought and are in the pantry] I think you might want to give these a try!  You may have to think "outside the box" and be open to the textures and flavor.  If you can't, I'd still love your feedback!

Smokey Fiesta Power Bites by Audrey Byker

Smokey Fiesta Power Bites

By Audrey Byker, Health Coach inspired by Minimalist Baker's "Everyday Cooking"

1 Cup roasted walnuts

1/4 tsp onion powder

1/4 tsp granulated garlic

3/4 Tbls chili powder

1 Tbls nutritional yeast(optional)

1 Tbls cocoa powder(optional)

1/2 Tbls cumin powder

Sea salt, two pinches

Black pepper, fresh ground to taste

1 Tbls pure maple syrup

1 Cup cooked quinoa

1 14oz can black beans, drained and rinsed

1 Tbls dried chives

Add walnuts, onion powder, granulate garlic, chili powder, nutritional yeast, cumin, salt, pepper and pure maple syrup to a food processor.  Process until paste forms.  In a large bowl add drained and rinsed black beans and smash with a fork, leaving a small amount whole.  Next add quinoa, chives and nut paste to the bowl then stir together to form a dough.  Roll into 1 inch balls and serve or store in an airtight container in the refrigerator up to 1 week or freeze up to 6 months.  Good at room temp for many hours!

Bonus: These bites have multiple uses!  Use dough to make veggie burgers or sprinkle on a salad after pan frying in olive oil.  Use as a meat replacement.  They make an excellent post workout recovery food, high in protein, fat and nutrients. 

An Old Friend, Blame

At 26 years old my body was in rough shape.  After giving birth to my first baby, I left the hospital sick and spent much of the next two years battling virus after virus, allergies, asthma, GERD, eczema, and my frienemy, anxiety(with a touch of depression).  I can remember blaming someone who came to visit us in the hospital for my body's inability to fight.  

Blame is such an easy way out, isn't it?  When we blame we don't have to own our shit and can pass it on to someone else without the dreaded guilt.  "It's not my fault" is a lot easier than, "I did this to myself and am the only person who can undo it".

It took about 18 months, dozens of doctor visits, and a handful of prescription drugs to think differently, then start asking questions:

-Is this drug going to heal my condition?

-How long will I have to take this drug?

-What is wrong with me?  What is causing my immune system to fail me?

-What will my life look like 10 years from now?

It was the last question, what will my life look like 10 years from now, that ignited my strength driven by my powerful, determined, inner leader.  I left the doctors behind and took a close look at my daily life, priorities, food choices, and got brutally real with myself.  

It was time to accept it all.

It's actually NOT the daycare's fault my toddler caught every virus and lived with a constant runny nose.  It's NOT the doctor's fault I wasn't getting better on a concoction of prescription drugs.  It's most definitely NOT anyone else's fault, not even my husband's!

I can control a lot and what I cannot, will be let go.

Today, slightly shy of that 10 year mark, I am more driven than ever, still working hard to own all my own shit while guiding others to do the same.

Now, drug-free, med-free, illness-free and BLAME FREE...I look in the mirror and can hardly believe it.  If my body shouts loudly at me with a symptom, I know my lifestyle choices, priorities and thoughts need tweaking.  Of course, every body and circumstance is different, but this is my truth I claim.

When blame is replaced with acceptance, powerful healing and life-lessons are on the table, ready to be used as tools to teach and grow.  

While far from the easy way, it's the only way to live my best life.