This past weekend, a friend asked me for some healthy recipes. Her doctor had told her that she had to lose weight. This really resonated with me.
A few years ago, during a routine checkup with my own doctor, I was told that my body mass index(BMI) was over 30%. He said that puts me in the obese category. What mortifying words to hear! Those words really stung, and hurt, however the scientist within me softened the blow. My body mass index was too high, and that simply put me in the obese category. The doctor wasn’t out to hurt my feelings, he was just giving me the cold, hard facts.
After “pulling up my big-girl pants,” it was time to face the music and do something about it. I didn’t feel like I was obese, and I certainly didn’t view myself that way. Don’t get me wrong, I wasn’t happy about my body, and the way it looked, but obese? No, not me. I did make some changes, and tried different diets, but it wasn’t until after my father died that I really kicked into gear.
As an aside, I want to make myself perfectly clear. Weight does not define who you are. I am not trying to tell you to starve yourself or to hate yourself because you may be overweight. You must love yourself above all else! Being overweight is taxing on your lovely body, leading to increased risk for diseases and heart problems like diabetes, high blood pressure, and heart disease. To love yourself means to also take care of yourself, and we want you around for awhile, darling!
So, after my father died from lung cancer, I really re-evaluated my life. I knew I was overweight, and I wanted to prevent cancer in my own body. I read quite a bit, and started making changes. I cut out almost ALL fast food. That alone will help you. We cut out tortillas. I’m married to a Mexican man, and tortillas were always a staple in our house, like bread. I don’t doubt that all the delicious things that come wrapped in tortillas didn’t help either. Refried beans laden with lard, cheese, & rice. That’s the ultimate carb bomb! Fatty and carb-y. Delicious? Yes. Great for your heart, and your body? No, no, NOOO! Lots of veggies and salads made their way into my life, as did farmer’s market trips every Saturday. As of this very morning, I have a BMI of 26.4%. According to the Centers for Disease Control and Prevention, 25% – 29.9% BMI is considered overweight. A BMI of 30% or higher is considered obese. So, I’m overweight. I still have a ways to go.
I do believe there is a balance to things. I love my tortillas, but not all tortillas are created equal. I really like Ezekiel’s Sprouted Tortillas. I’m not going to lie to you – they don’t taste the same as their white flour counterparts, but are still really good, and GREAT for your body! Don’t be afraid of change. Try new, healthier alternatives, get excited about trying a veggie that you’ve never had before! Explore your market, and see the bounty that it has to offer!
I like this wrap because you’re getting some great whole grains via the sprouted tortilla, the fresh veggies I use combine to get that classic Mediterranean flavor, and the lean, deliciously marinated and grilled protein is amaze-balls! Throw in a teeny amount of fantastic chevre cheese, and WOW. Eating well, at least to me, is all about the balance of things, and moderation of everything. Get more veggies in, like what’s in this wrap. Make your chicken interesting with a nice, light, citrusy marinade. There’s nothing wrong with a little beer and either (key words: a little)! Just remember moderation, and you’ll be golden, girl!
With radiant love,
The Resolution Files is a new column that inspires us to eat well throughout the year, and nourish our bodies with healthy foods! If there’s something you’d like to see here, please let me know in the comments or shoot me an email!
- For The Marinade
- 1/2 Cup Wit Beer (I used Coachella Valley Brewing Company’s <i>Desert Swarm</i>, a Honey Double Wit)
- 1 Teaspoon Orange Zest
- 1/4 Cup Fresh Orange Juice
- 2 Tablespoons Apple Cider Vinegar
- 2 Cloves Garlic, finely chopped
- 1/2 Teaspoon Freshly Ground Pepper
- 1/2 Teaspoon Salt
- 1/4 Cup Extra Virgin Olive Oil
- For The Wraps
- 3/4 Cup Finely Sliced Cucumber
- 1/2 Cup Diced Tomato
- 1/2 Cup Artichoke Quarters, Halved
- 1/2 Cup Roasted Red Peppers
- 1/3 Cup Pitted Kalamata Olives, sliced
- 2 Cups Baby Arugula
- 2 Ounces Weight of Young Goat Cheese (Chevre)
- 4 Large Organic Tortillas (I use <a href=”http://www.foodforlife.com/product/tortillas/ezekiel-49-sprouted-whole-grain-tortillas” target=”_blank” rel=”nofollow” data-mce-href=”http://www.foodforlife.com/product/tortillas/ezekiel-49-sprouted-whole-grain-tortillas”>Ezekiel’s Sprouted Tortillas</a>)
- 3/4 Pound Chicken Breasts (two medium-sized breasts)
- Parchment paper or toothpicks for securing the wraps.
- In a saucepan over medium heat, add the beer, and reduce by half, about 20-30 minutes. Add the juice, zest, garlic, salt, and pepper. Divide.
- Cut each chicken breast lengthwise, parallel to the cutting board to make four thin chicken breasts. Place them a gallon plastic zip-lock bag, and add one half of the orange beer mixture. Seal the bag, place in the refrigerator, and marinate the chicken for 2-24 hours.
- Add the other half of the orange beer mixture to a blender, and turn on low, adding the olive oil slowly through the hole in the lid of the blender until well mixed. Reserve.
- Once the chicken is done marinating, grill for 2-3 minutes per side, or until done. Cut into strips, and reserve.
- Add the cucumber, tomato, artichokes, red peppers, and olives to a bowl, and add 1/4 cup of the dressing. Mix well.
- Cut four large squares of parchment paper, and lay out 4 tortillas on them. Divide among the tortillas, the arugula, vegetable mixture (using a slotted spoon), chicken, and cheese. Wrap up the tortillas, then wrap the parchment around them, twisting the ends to secure. Cut in half and serve!
low sodium is the focus at our house for health reasons, and beer can add a ton of flavor w/o any sodium to meat! I’ll look for those ezekiel tortillas, although corn tortillas aren’t bad for you 🙂 Flour tortillas on the other hand…
i commend you on your efforts! Who says eating healthy & smart has to taste bad. Your chicken wraps look delcious!