WEIGHT LOSS DOESNT HAVE TO BE THE GOAL

WEIGHT LOSS DOESNT HAVE TO BE THE GOAL

Most of us have spent a large part of our lives chasing a weight loss goal, to the point that fighting with the scale has become second nature.
For the scale-focused weight loser, success can be a fleeting thing. Sometimes your weight goes down and sometimes it goes up. Sometimes it stays the same. The scale may change because you ate more or because you worked out less or because someone snuck in and recalibrated your scale as a cruel joke. The scale may change because you're retaining water or you're dehydrated or because the planets have become misaligned. Whatever the reason, it's impossible to know what's really going on and you may feel like a failure.
What you may not realize is that, sometimes, forgetting about your weight can actually help you lose weight. It may sound strange, but one study showed that people focused on health rather than weight ended up changing their behaviors in a way that led to better weight management.

Beyond Weight Loss
What would it be like if you didn't worry about your weight anymore? What would you do for yourself if your goal was to, say, feel better every day or have more energy? Shifting your goal to something tangible, something you can see, feel and touch on a regular basis may be just what you need to get the results you're looking for. Some ideas:

• Your Health - Do you need to manage stress a little better or get rid of chronic back pain? Maybe you want to feel more energetic or get more quality sleep every night. When you exercise to feel better, rather than look better, you're much more likely to stick with it, especially when you can actually feel the progress you're making.
• Your Performance - Why not focus on what you want to accomplish rather than what your scale is telling you? Maybe you want to be able to walk up the stairs at work without collapsing or maybe you'd like to work in the yard without throwing your back out. Think of things you'd like to do better and set your goals accordingly.
• Your Satisfaction - Don't you feel good about yourself when you finish a workout or eat the grilled chicken instead of the cheeseburger? Focus on how you feel when you make different choices throughout the day. Doing more of the things that make you feel good makes it easier to keep doing them day after day.

<sub>Sources:
Lewis G, Farrell L, Wood M, et al. Metabolic Signatures of Exercise in Human Plasma. Sci Trans Med. 2010 May;2(33): 33-37
Provencher V, Bégin C, Tremblay A, et al. Health-at-every-size and eating behaviors: 1-year follow-up results of a size acceptance intervention. J Am Diet Assoc. 2009 Nov;109(11):1854-61.


Stay Tuned~ Nat
Mind/ Body Under Construction</sub>

LOSING WEIGHT MAKES WEIGHT LOSS HARDER

LOSING WEIGHT MAKES WEIGHT LOSS HARDER

What most people don't realize is that losing weight can actually make weight loss even harder. The more you weigh, the more energy your body expends to move that weight around. As you lose weight, your body will naturally expend fewer calories, something we often don't account for in our calorie intake.

For example, if you're 5'8" and weigh 180 lbs, your basal metabolic rate might be around 1545 calories, not including any exercising you're doing. If you lose 20 pounds, your BMR changes, dropping anywhere from 50-100 calories. That may not seem like much, but if you don't adjust your calories as you lose weight, you'll end up at a frustrating plateau.
Beat the Plateau
The only thing more frustrating than not losing weight is hitting a weight loss plateau after making steady progress. You're exercising, you're watching every single calorie, you're this close to your goal and then things come to a grinding halt.

Beating a plateau is often more about making small changes to tweak what you're doing than going overboard with your diet or workout program:

1. Change Your Workouts
   
   • Add more cardio - Adding an extra day of cardio, even if it's a short one, can be just that extra calorie-burn you need to get over the hump.
   • Lift heavier weights - Heavy weights help you build muscle and muscle helps you burn fat. Try lifting enough weight that you can only complete 10-12 reps of each exercise.
   • Change your strength workouts - If you've been doing the same workouts for more than 4-6 weeks, even small changes can make a difference. Try different ways to progress like changing the type of resistance you're using, trying completely new exercises or splitting your workouts so you can spend more time on each muscle group.
   • Vary your intensity - You'll burn fat more efficiently if you workout at different intensities throughout the week. Try incorporating long, slow workouts alongside high intensity interval training to hit all your energy systems in different ways.
   • Hire a trainer - If you're confused about what to do, a trainer can revamp your routine and help you do more with your exercise time.
2. Add More Activity - If you've maxed out on your workout time or you just don't want to commit to more training, adding more activity is a simple way to burn extra calories without overdoing it with exercise. A daily 20-minute walk can help you burn up to 100 extra calories.
3. Tweak Your Calorie Intake - Even small changes to your diet can add up and help you move past a plateau. Eating a little less than usual or adding more fiber to your diet are just two ways to reduce your calories without feeling like you're starving.
4. Make Adjustments Throughout the Process - You don't want to obsess over calories every time you lose a pound, but it pays to reassess where you are from time to time. When you lose 20 or more pounds, look at your diet and exercise program and find ways to reduce your calories to reflect your new weight.

Stay Tuned ~ Nat
Mind / Body Under Construction

SM Leach Asian Bistro Chicken Lettuce Wraps

SM Leach Asian Bistro Chicken Lettuce Wraps

Prep time:  15 mins

Cook time:  5 mins

Total time:  20 mins

 

I took this dish to a party and it disappeared in minutes. Its easy, tasty, and good for you. Crisp lettuce holds the warm sauced chicken mixture and pickled vegetables. Very bariatric friendly!

Ingredients

• 1 pound chicken, minced or ground - buy freshly ground white meat
• ¼ cup soy sauce
• 1 cucumber, peeled, seeds scooped out, very thinly sliced
• 2 large carrots, shredded using largest holes of grater
• 2 tablespoons white, cider, or rice vinegar
• 1 tablespoon toasted sesame oil
• 2 teaspoons vegetable or peanut oil
• ½ cup stir fry sauce - I use House of Tsang spicy Szechuan - a superb short cut
• 6 scallions, thinly sliced
• 1 can water chestnuts, diced
• One head of butter or romaine lettuce, separated into large single leaves, rinsed and dried on paper towels

Instructions

1. Toss the chicken in a medium bowl with the soy sauce and set aside.
2. Mix cucumbers and carrots in a small bowl and toss with vinegar and sesame oil. Season with salt and pepper and set aside to pickle.
3. Heat 2 teaspoons oil in a wok or non stick skillet on high heat until hot. Add the chicken but do not move it around much at first so it will develop a golden sear and brown. Stir fry 2 to 3 minutes until cooked through.
4. Add the scallions, water chestnuts and stir fry sauce. Cook until juices have blended with the sauce and chicken is glazed, 2 to 3 minutes.
5. Spoon chicken into serving bowl and serve with the lettuce leaves. Make 'tacos' using the lettuce, chicken and topping with the pickled vegetables. I love this dish!

THE SCALE ISNT THE BEST MEASURE OF SUCCESS

THE SCALE ISNT THE BEST MEASURE OF SUCCESS

Most people go into the weight loss process, well, wanting to lose weight. However, if you're just getting started, the scale may be the worst choice for tracking your progress. In fact, your weight may be the least important thing to keep track of.

It may seem counter intuitive, but the scale is better at helping you maintain your weight than it is at helping you lose it. The reason? There are important changes happening in your body that the scale can’t measure or detect, such as:

• Changing Body Composition: While your weight is important, what’s even more important is how much muscle you have. Muscle takes up less space than fat, making you look slimmer, and it’s more metabolically active. When you exercise, you gain muscle, raise your metabolism and lose fat, but that fat loss won’t always show up on the scale. Where it will show up is in measurements, how your clothes fit and how your body looks. All that can happen even if the scale isn’t moving.
• Changes on the Inside: You may not know (or care) about what’s happening inside your cells when you exercise, but what’s going on in there can actually help you lose weight. Exercise teaches your body how to release more fat-burning molecules. The fitter you are, the more fat you burn and that is something the scale can't measure.
• More Strength and Endurance: If you exercise regularly, you’ll be able to do more and more each time. You may start out exercising for a few minutes at a time or lifting light weights but, after a few workouts, your body adapts, allowing you to lift heavier and go longer. That strength and endurance means you’re making progress, but if the scale isn’t moving, you may not pay attention to how fit you’re getting.

Your weight is just one aspect of your progress and, in many cases, it's not even the most important one. It’s unfortunate but, for most of us, the number on a scale is the determining factor in whether we've succeeded or failed. Using your weight as the only measure of your success is a lot like buying a house based solely on square footage. Sure it's nice to have 3,000 square feet, but what if it’s across from a skunk farm?

Your weight loss is the same way. Having your weight at a certain number might be nice, but the scale can’t tell you how fit you are or how much muscle you have. Your scale isn’t going to cheer when you finish all your workouts for the week. Relying only on the scale may even make those workouts feel like a waste of time, even though each one helped you burn calories, get stronger, protect your body from diseases and made you more fit than you were before.

Beyond the Scale

If weighing yourself motivates you in a positive way, there’s no reason to change what you’re doing. However, if the scale makes you feel like a failure, it may be time to try something new:

• Giving Up the Weight Loss Obsession
• Reasons to Ditch the Scale
• What's Your Body Fat?
• Are You Realistic About Weight Loss?

Stay Tuned~ Nat
Mind/ Body Under Construction

Chicken Parmesan Mini Meatloaf

Chicken Parmesan Mini Meatloaf

 

Prep time:  20 mins

Cook time:  30 mins

Total time:  50 mins

 

The Fresh Market has such beautiful in-house freshly ground chicken that I decided to create a meatloaf with the flavors of Chicken Parmesan. Everyone gets their own little meatloaf and it really does taste like Chicken Parm. They bake nestled in a little pasta sauce but the subtle flavors do shine. This is super delicious and very easy texture for a bariatric post op to eat.

Ingredients

• 3 garlic cloves, minced
• 1 medium onion, diced
• 2 medium carrots, freshly grated
• 1 tablespoon olive oil
• 1¼ pounds ground chicken or turkey
• 1 large egg
• ½ cup Progresso Italian Seasoned breadcrumbs - I use the Panko version
• 1 bottle marinara sauce, I use Gia Russo or Mario Batali brands
• ½ cup freshly grated Parmesan or romano cheese
• ⅓ cup fresh chopped basil and flat leaf parsley
• 2 teaspoons salt
• ½ teaspoon black pepper

Instructions

1. Preheat oven to 375 degrees. Saute the garlic onion and carrot in olive oil in a small frying pan, 4 to 6 minutes, until lightly golden and softened. Set aside to cool.
2. Mix the chicken, eggs, breadcrumbs, ½ cup marinara sauce, Parmesan, basil & parsley, salt, pepper and about ⅔ of the cooled onion/carrot mixture.
3. Pour the remaining sauce and the rest of the sauteed vegetables into a square or oblong baking dish and using a metal ice cream scoop to portion, nestle the mini loaves into the sauce. Bake 30 to 40 minutes until done in center - 155 to 160 degrees on a meat thermometer.

3.5.3208

MAY 15 2016 (NOW: Once a month BLOG POST)

MAY 15 2016

Now I am a few Months into this I will be posting on the 15th of each month as not much changes week to week at this point. So a monthly update as well as my 1st of the month post of stat changes!

NEW CAREER PATH:

Once upon a time I worked for this great company called Famous Players, who was bought out by Cineplex. I worked there a short time after being bought out, and my life had a major set back, take you back to the first blog post of my journey. My brother passed away, and I realised I was living to work and not working to live. I had things to prove back then 10+ years ago, and was a female in a male dominated business and worked really hard, too hard, and it was pure exhaustion and wore me out. I worked so many hours, and did a lot of work that was beyond my level to get ahead, climb the corp. ladder so-to speak, and when Adam passed away, I checked out of life and work. Since that point I travelled, found myself, redefined myself and worked at a few places, but settled for working for London Drugs, and for reasons I wont get into on here I am walking away and back into the waiting arms of Cineplex. With my Injuries this will be hugely beneficial to get me healthy and well. It will also help with my weight loss process and I am excited to revisit this career path with new eyes, more maturity and a sense of not having to prove myself, and help make Cineplex the best place to work. I am moving back into a Management Role and will have a big role in helping with the success of this business. I am excited and ready for this change. It will be helpful for all aspects of my life and look forward to see what the future brings.

NEW CAR:With my new Job, I need to commute up island and I could not make that trip daily with the car I have so I needed an upgrade. So We bought a new car! Whoot whoot. I have never owned anything new before. 10+ years old is the newest car I have ever owns so I am so excited about this little gem I now have. A 2014 Ford Focus, black metallic, fully loaded hatchback! Its perfect, has room for Bailey, great fuel economy, and is NEW!!!!! Heated seats, hands free...etc etc etc...so exciting!

 

TMI I know but a reality of this journey.

New POOP Line Up

Still Having issues with Constipation, and here is some information on this. I may have to ask Doctor as I am doing everything right and still having issues. Have asked in Dr. Z group and it appears lots of people struggle with this after surgery. So don't fret, it is just another simple side affect of the surgery. Note that your bowels will never be the same, as the food intake is so drastically different, and of min amounts. The average "GO" after surgery is 1-3 times a week as to each day like before, so keep that in mind. Here is some information:

Constipation after Surgery
Constipation is occasionally seen in some folks after surgery. As we age, constipation is seen more often but some of us have issues from earlier age. It is never comfortable but can be especially problematic after a recent weight loss surgery. It is important to prevent constipation because of potential problems such as straining, hemorrhoids, and hernias. Constipation is occasionally seen after some bariatric surgery, such as sleeve gastrectomy. Dietary recommendations and the amount of food you will be eating can cause alterations to your digestive tract that may make you more susceptible to constipation problems.

Immediately after surgery the normal movement of your digestive tract that moves food from one end to the other will be less than normal. Changes to your digestive tract and  the composition of food moving through will be different.  Also you may be drinking less than before and it will cause you to be slightly dehydrated. Pain medication also interferes with normal bowel movements so there are a variety of reasons you might have trouble with constipation.
Bowel habits vary between people, whether they have had weight loss surgery or not. For some, going three times a day is normal while for others having three bowel movements per week is normal. Because it permanently changes part of your digestive tract, weight loss surgery can change your bowel habits, so it may be some time before you know what your “new” normal is going to be.
Before you take any action, make sure you are constipated. “Not going” is not the same as being constipated. If you move your bowels at least once every three days and are not suffering any abdominal discomfort, you are probably not constipated and do not need to take any action. Talk with your doctor about it, especially if you experience pain or difficulty when passing hardened stool.

Avoiding Constipation after Weight Loss Surgery

You may need to take a stool softener for the first month or so after weight loss surgery. After that, you may be able to increase your fluid and fiber intake enough to control constipation. You may need to add 2 to 3 tablespoons of fiber to a big glass of water and take it 1 to3 times per day. You can improve regularity by eating raw fiber vegetable every day.
Starting about three weeks after weight loss surgery, you may increase your intake of vegetables, and beans to improve regularity. Drinking plenty of water may be the most important thing you can do for constipation. Drink at least eight 8-oz glasses of water each day. To get this much fluid will require that you sip frequently from a water bottle throughout the day.
Exercise daily. In addition to improve your physical condition, it will put tone in your muscles and make you feel better. Remember, physical activity like walking alone, stimulates bowel activity to reduce constipation.
Again, talk with us at the first sign of a problem and we will provide you with a strategy to get you going again.

Some days I wake up and think, I need a day off, I don't wanna walk, I am not into this today or I hurt to much. AND then I remind myself of this fabulous second chance I have been given, and snap out of it. I treat each day, each walk, each workout as a job for my body. If I didn't show up at actual work I would get fired, so my body cant miss a shift of work either. Sucks some day, and just like at work I may be half ass-ing it or having an off day, BUT I show up. I get it done because I need to give my body what it deserves, and food to maintain it, but need that burn as well. What's 1/2 hrs of your day...nothing. I also play the mind game with myself of I would be letting Bailey down, because even when I go to the gym or track or whatever activity I do, I make sure I also walk Bailey for 1/2 hr which she rarely lets me forget now that we are in a routine. Going back to work I was worried about how I was going to get it all in being I will commute for a couple hours now, and then I thought about it again...I have no choice. I gotta get it done. I will go out on a lunch break for a walk, and then again before or after work. AGAIN, not an option, its now part of my life. Gonna take a bit more planning but it will happen.
I am excited about starting work. Tomorrow is a whole new world and a new start. This year has been all sorts of first and is going well so far. The only set back is my injury which wont be permanent.

HAIR LOSS:
I have to say how frustrated I am about this hair loss. Not just a bit, but since the 2 month mark my hair is falling out in chunks. Every time I wash my hair tons fall out into the tub, when I brush I am overwhelmed by the amount of hair in my brush, and I notice everywhere around me there is hair, hair hair. I will be driving and th wind blowing pulls it out, my chair is covered, my clothes are covered each day, and it is just frustrating. I cut my hair short as I have thick hair and thought maybe the weight of this is making it fall out faster, but that didn't help. I was horrified this week when I saw that I have balding patches at the top of my head. OMG how on earth am I gonna deal with this. So pathetic that my hair is the biggest issue I have in life. I try to remind myself that hair is just hair, and it will grow back but its would be wrong of me to not think it is a vanity thing, and we as woman love our hair...its important, how others view me is important. Then again I say, there are people who have Cancer and lose it all, and then I'm humbled again. The hair loss is suppose to last 6 months while your body is recovering, and once you get through the 'starving' stage of this journey it starts to grow back. Remember that this is normal with this surgery, as your body isn't getting enough nutrients (low calorie diet), so your body pulls from other areas (head hair). At least my husband loves me whole heartedly, and is overly reminding me how beautiful I am right now as he sees how it is affecting me. Love that man.

Stay Tuned ~ Nat

LOSING INCHES BUT NOT WEIGHT

LOSING INCHES BUT NOT WEIGHT

BY: Paige Waehner - Reviewed by a board-certified physician.

Updated April 21, 2016

Because so many of us want to lose weight, at any given moment, most of us know how much we weigh. Most of us even have a favorite scale, the favorite being the one that gives us the lowest number possible. We talk about weight, think about weight and, sometimes, lie about weight, but how often do we think about what that number means?
For too many of us, weight isn't just a number but something that can actually change how we feel about ourselves.

But, what does your weight really mean and how useful is it when it comes to tracking weight loss progress? Learning the answers to those questions may just have you tossing out your scale forever.

Focus on Fat Loss, Not Weight Loss

When you talk about losing weight, what you usually mean is slimming down. But slimming down doesn't always mean losing weight. It may sound odd, but it's possible to get thinner without actually seeing a change in your weight. This happens when you lose body fat while gaining muscle. Your weight may stay the same, even as you lose inches, a sign that you're moving in the right direction. But, if the scale doesn't change, you may not even be aware that you're getting real results. Knowing the difference between losing weight and losing body fat can change how you get results and may even change how you look at your own body.

The Truth About Your Weight

What does your weight say about you?

If you think about it, that number doesn't tell you a whole lot. The scale shows your weight, but does it tell you how much of that weight is muscle and how much is fat? Or how much of that weight is water, bones or organs? A bodybuilder's weight could be off the charts because of extra muscle, but does that mean he's overweight or fat?

Most of us would say no because we know that weight doesn't tell the whole story.

Knowing your body composition is crucial information if you really want to get results and, unfortunately, the scale doesn't tell you that. Another reason scale weight isn't so reliable is that it changes all the time. All of us experience weight changes throughout the day, sometimes by as much as 10 pounds depending on what and how often we eat and drink. You could gain weight right now by putting on a pair of heavy boots, but does that mean you've gained fat? No. Just as taking those boots off doesn't mean you've lost any fat.
While the scale isn't completely useless, it may not be the best tool for people just starting a fat loss program. If it doesn't help you stay on track and reach your goals, maybe it's time to throw out the scale for good.

Should You Throw Out the Scale?
You now know that focusing on fat loss is much more important than focusing on your weight. When you lose body fat, you're making permanent changes in your body, shifting your body composition so that you have less fat and more muscle.

When you lose weight, you could be losing water or even muscle. It's impossible to know if you're seeing real results or just the product of your daily habits, hormonal shifts and changing hydration levels.

When you first start a program, you may need extra encouragement to keep going, proof that what you're doing is working and the scale may not give you that. Other ways the scale can work against you:

• It measures everything: The number on the scale includes everything - muscles, fat, bones, organs, fat, food and water. For that reason, your scale weight can be a deceptive number.
• It doesn't reflect the changes happening in your body: If you're doing cardio and strength training, you may build lean muscle tissue at the same time you're losing fat. In that case, the scale may not change even though you're getting leaner and slimmer.
• It doesn't reflect your health: As mentioned above, the scale can't tell the difference between fat and muscle. That means a person can have a low body weight, but still have unhealthy levels of body fat.
• It isn't always a positive motivator: If you step on the scale and you're unhappy with what you see, how does that make you feel? You may question everything you're doing, wondering why you even bother at all. Focusing on weight may overshadow the positive results you're getting such as fat loss, more endurance and higher energy levels.

Change How You Measure Your Success

Even if you're not ready to stop weighing yourself entirely, using other ways to measure progress can keep you motivated and help you realize that you are making changes, no matter what the scale says.

• Go by how your clothes fit. If they fit more loosely, you know you're on the right track
• Take your measurements to see if you're losing inches
• Get your body fat tested or use an online calculator
• Set performance goals. Instead of worrying about weight loss or fat loss, focus on completing a certain number of workouts each week or competing in a race

If the scale is making you crazy, taking a break from weighing yourself may just open your eyes to other possibilities. Your weight isn't the only measure of your success.
Put away the scale and you may just see how far you've really come.

Stay Tuned~ Nat
mind/Body Under Construction

 

MAY 1 2016 MONTHLY UPDATE: (Weigh Day)

MAY 1 2016 MONTHLY UPDATE

Top 4 Pre CUT, Bottom 4 After CUT! Feels so good.
7 inches shorter and thinned out.

Nat's Measurements

October 2015:Weight: 326lbs
Bust: 53.5 inches
Waist: 53 inches
Hips: 60 inches

Arm: 17 inches

Thigh: 31 inches

February 2016 (Surgery Date: Feb 12):Weight: 274lbs
Bust: 52 inches
Waist: 53 inches
Hips: 59 inches

Arm: 17 inches

Thigh: 29 inches
 

March 1 2016:Weight: 256lbs
Bust: 49 inches
Waist: 49 inches
Hips: 55 inches

Arm: 15 inches

Thigh: 27.5 inches

April 1 2016:Weight: 248.5 lbs     (7.5 lbs down this month / 77.5 lbs in total)
Bust: 48.5 inches       (0.5 inches down)
Waist: 47 inches         (2 inches down)
Hips: 53.5 inches       (1.5 inches down)

Arm: 15 inches            (zero inches down)

Thigh: 25.5 inches     (2 inches down)
 

May 1 2016:Weight: 243 lbs     (5.5 lbs down this month / 82 lbs in total)
Bust: 47 inches       (1.5 inches down)
Waist: 46 inches         (1 inches down)
Hips: 51.5 inches       (2 inches down)

Arm: 15 inches            (zero inches down)

Thigh: 25 inches     (0.5 inches down)
**I really noticed this month the change in my muscles.
Finally this working out is paying off.
**Mental reminder, muscle weighs more than fat....
....so I am right on point!

In Groups of 3, my face transformation. Seeing it like this, I can actually see the difference.

Starting Now:
 I am a few Months into this so I will be posting on the 15th of each month and not weekly as not much happens day to day anymore.

1st of month will be my Monthly update on Stats

15th of month will be my Monthly Blog update.

+you will still see other posts on recipes or fun facts throughout the month

Stay Tuned ~ Nat :)
Mind/Body Under Construction

Chicken Tenders

Chicken Tenders

Baked chicken wrapped in breadcrumbs immediately conjures up memories of the dry, bland versions I used to endure as a kid. (The kind where a vat of dipping mustard was essential and you needed a glass of milk to wash down each chalky bite.) This recipe is anything but dry or bland. Part of it is because the breadcrumbs are limited to a topping – they maintain a strong textural presence without sealing the chicken in a dusty coat. Using thinner cutlets instead of full breasts ensures that the ratio of crust to meat is just right. The other part of the equation is using fresh breadcrumbs – homemade crumbs from a decent loaf of bread will take your dredge to a whole new level. Add some fresh parsley and grated Parmesan to the mix and you’ve got yourself an easy and flavorful crust that makes the store-bought version all-but useless. Recipe from How to Cook Everything: The Basics.
Roasted Chicken Cutlets
Crisp bread crumbs on top, tender and juicy inside–without stovetop cooking.
Time: 30 to 40 minutes
Makes: 4 servings

• 2 tablespoons butter, melted, plus butter for greasing the pan
• 11/2 pounds boneless, skinless chicken breasts, tenders, or thighs
• 1 cup bread crumbs, preferably fresh
• 1/4 cup chopped fresh parsley leaves
• Salt and freshly ground black pepper
• 1 egg
• 2 lemons, quartered, for serving

1. Heat the oven to 400*F and grease a rimmed baking sheet with a little butter. If necessary, spread the chicken between 2 pieces of plastic wrap and pound each to uniform thickness; blot them dry with a paper towel.
2. Combine the bread crumbs, melted butter, and parsley in a shallow bowl and sprinkle with salt and pepper; toss until mixed. Lightly beat the egg in another shallow bowl.
3. Dip the smooth side of each chicken breast first in egg and then in the bread crumb mixture, pressing down to make sure the bread crumbs stick. Put each breast, crumb side up, on the baking sheet. If there’s any leftover topping, sprinkle it on top of the breasts and press down again so it sticks.
4. Put the chicken in the oven and roast until the cutlets are firm to the touch with little or no pink inside, 15 to 25 minutes, depending on thickness. To check for doneness, cut into a piece with a thin-bladed knife and take a peek. To serve, transfer the cutlets to plates and serve with lemon.
Tips
For crunch and flavor it’s hard to beat your own bread crumbs, made from good-quality rustic-style bread. But coarse panko (or Japanese-style bread crumbs) are a solid second choice, and they’re available in supermarkets. Avoid finely ground store-bought bread crumbs; they taste like dust.
Variations
4 Different Dredging Mixtures:
1. Add 1/4 cup freshly grated Parmesan to the bread crumb mixture.
2. Replace the parsley with 1 tablespoon chopped fresh tarragon, oregano, rosemary, cilantro, or mint leaves.
3. Skip the parsley and add 1/2 cup ground or finely chopped nuts to the bread crumb mixture.
4. Replace the egg with 1/4 cup miso. Spread a thin coating of the paste all over the chicken, then follow the recipe from Step 3.

Roasted Artichoke Spinach Chicken

Roasted Artichoke Spinach Chicken

 

Prep time:  15 mins

Cook time:  20 mins

Total time:  35 mins

 

Ingredients

• 6 boneless chicken breasts
• 1 teaspoon olive oil
• 2 garlic cloves minced
• One, 5 ounce bag, washed baby spinach
• One, 14 ounce can, artichoke hearts packed in water, well drained, chopped
• ⅓ cup Fage Greek yogurt
• 2 teaspoons Hellmann's Mayonnaise
• ⅓ cup grated Parmesan or Romano cheese
• ¼ teaspoon sea salt
• ½ teaspoon black pepper
• ¼ teaspoon crushed red pepper flake

Instructions

1. Preheat oven to 400 degrees.
2. To ensure your chicken is 'Bariatric tender', center a piece of wax paper or plastic wrap over each piece of chicken and give a couple of whacks to the thick end using the flat side of a meat mallet or bottom of a small heavy saucepan. This creates a more even thickness that retains juiciness as you won't be overcooking the thin side so the thick side is done.
3. Arrange chicken in a shallow baking dish, season with salt and pepper. Roast until just cooked through, 10 to 12 minutes per and remove from oven.
4. Heat olive oil in a small skillet, sauté garlic and baby spinach until wilted and liquid has evaporated, 2 to 3 minutes. Remove from heat and stir in the artichokes, yogurt, mayonnaise, cheese, salt, pepper and red pepper flakes in a small bowl until creamy and well combined.
5. Turn broiler to 450 degrees. Using two spoons top each chicken breast with a portion of the Artichoke Spinach Dip. (I use about half for the chicken and remaining half to top another meal.)
6. Return to oven and broil until the mixture melts over the chicken and edges brown, 6 to 8 minutes. Slice and serve immediately