Food for Squat: Chicken Salad

We’ve all heard it before: “My diet starts Monday.” Or “I’ll start working out regularly again next week.” Or whatever “plan” we come up with in our minds, where we convince ourselves that we need to have a fresh start. After a pizza and beer binge, we couldn’t POSSIBLY start eating healthy again on a Friday or, heaven forbid, at *gasp* the next meal. We have to wait until AFTER the weekend, AFTER the next holiday coming up, AFTER that weekend night out with our friends (even though we make this decision on the Tuesday beforehand), and AFTER any foreseeable obstacles in the future to possibly start eating (and generally BEING) healthy.

I’m going to let you in on a secret. There is ALWAYS something else coming up that you can use as an excuse. For goodness sake, we hardly go a full month of the year without a “food holiday” being thrown in our lives… Because, yes, it is important to drink green beer on St. Patty’s day, to grill out and enjoy adult beverages on Memorial Day, and to stuff our faces until we can’t breathe on Thanksgiving (and every other holiday in between).

And right now, we’ve got the beautiful season that is full of weddings, graduations and celebrations of spring and summer. Food. Beer. Cake. Beer. Late night pizzas… and did I mention Beer?

But do you know what else we have coming upon us? Judging… I mean… swimsuit season. The season of shorts and sun dresses. Tank tops and trunks. Our motto is “Suns out, Guns out” and you better believe we’ll be taking over the swim up bar at Adventure Bay.

So, two big pieces of advice for you:

  1.  If you want to make any sort of body composition changes, stop waiting for the perfect time to start. Today is perfect. The next meal AFTER you mess up is perfect. There will always be challenges along the way, but you can focus on today and everything that is in your control to align towards those goals. Plan and prepare your food. Eat in. Get your workout in. Don’t let one bad meal throw you off for 5 days. Let one meal be one meal.

  2. It’s awesome that you have goals, but in the end, if you’re not at your goal weight by the time Adventureland opens (can you tell I’m excited for something?), no one is going to care. You’re your own worst critic, I almost guarantee that. Yes, keep working towards your goals and to being the healthiest person you can be, but give yourself a break when you decide to have those cheat times. Have fun. Drink the beer. And then just get back on track when you’re done.


    With that, I’m going to leave you with a delicious recipe that is one of my favorites!



    Chicken Salad Lettuce Wraps

    2 lbs. Chicken breasts, cooked and then diced

    1 Head of lettuce, leaves separated

    3 ribs Celery, diced

    2 c. Grapes

    1 Egg yolk

    1 tsp. Dijon

    1 c. Avocado oil (or organic canola)

    1 T. White vinegar

    Stevia- to taste

    1/3 c. Chopped pecans


  3. Add cooked, chopped chicken in a large bowl with the diced celery, grapes and 1/3 c. chopped pecans.
  4. To make the mayo, get a small bowl and place a kitchen towel under the bowl to hold it steady.
  5. To the bowl add 1 egg yolk, 1 tsp. Dijon and a big pinch of salt. Whisk vigorously.
  6. Now, SLOWLY stream in 1 c. avocado oil, 1 drop at a time, whisking vigorously while adding.
  7. When all of the oil is added, whisk in 1 tsp. white vinegar and add stevia to sweeten. Thin the mayo out with water until it is a nice dressing consistency. Add this to the bowl with the chicken and stir well.
  8. Serve chicken salad in lettuce leaves.