Nutrition and Fitness with Randa

Sassy Chicken Salad

This is a simple, go-to chicken salad that is packed with protein and flavor. I love to make a big batch of it and keep it in my fridge to eat for a healthy snack or  lunch. Put it over a salad, sandwich between your favorite bread, or simply eat it out of the bowl with a spoon!

Of course, you can adapt it any way you choose - for example, you could add chopped apples or grapes instead of the dried cranberries, and and some fresh parsley or dried oregano for a varied flavor. Nix the cranberries and almonds, and add cashews, pineapple bits and curry powder for a Thai twist. The sky's the limit!

Serves 2
  • 1/2 cup non fat Greek yogurt
  • 1/2 cup raw celery, chopped
  • 1/4 cup slivered, raw, toasted almonds
  • 1/4 cup dried cranberries or craisins
  • 8 oz canned chicken in water (low sodium, if possible)
  • 1 tbsp Dijon mustard

Nutrients per serving (makes 2): 283 Calories, 9g Total Fat, 0.6g Saturated Fat, 18.8g Carbs, 2.6g Fiber, 5g Sugars, 20g Protein

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Chicken for Breakfast?

Chicken for Breakfast? How to Add More Protein to your Breakfast

A friend of mine recently asked how she can get more protein in at breakfast without eating dairy. I thought this would be great blog post as I imagine many are either not getting enough protein, or eating too much of it, at breakfast. I do have a friend who enjoys chicken at breakfast - why not? There are no rules! Well, maybe 2: make sure to actually eat breakfast and secondly, ask yourself if you have enough protein.

Speaking of breakfast, it is likely that we have all heard – maybe to ad nauseum – that breakfast is the most important meal of the day. But WHY is it such a big deal?

  • Your metabolism slows when you haven’t eaten in a while (more than three hours) When you wake up, you haven’t eaten for at least 6 hours – unless you are raiding the pantry in your sleep!
  • Eating breakfast within 30 minutes of waking essentially jump starts your metabolism.
  • If you can’t stomach breakfast, at least eat a snack, then eat breakfast two hours later.

So what to eat to ensure you are getting at least 15 grams of protein? Here are some delicious breakfast ideas:

* Add vanilla protein powder to your oatmeal. Tip: Wisk the powder with some water or milk before adding otherwise it will be lumpy – yuk! (If you are dairy-free, try Jay Robb Egg White Protein Powder or Life’s Basics Plant Protein Powder)

*Greek Yogurt topped with berries, a small sliced banana and some toasted nuts.

*Cereal with milk or soymilk – if the combined amount of protein in the serving of cereal and serving of milk is not 15 grams, add a small side of eggs, turkey sausage, or add protein powder to your milk.

*Egg sandwich: 1 egg/2 egg whites or 3-4oz egg whites and a piece of Canadian bacon  or Morning Star soy sausage patties sandwiched between two pieces of whole wheat or sourdough toast with a side of berries or grapefruit

*Fruit Smoothie: 1 banana + 1 cup berries + 1 serving protein powder + H2O + ice

1 cup milk (any kind) + 3 cup berries + 1 serving protein powder + ice

(You can also add some ground flaxseed to any of these breakfast ideas for a boost of essential fatty acids and fiber)

What do YOU eat for breakfast? Leave a comment!

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