Chicken Thighs with Artichokes, Lemon and Potoatos

After a day that start at 4:30 am the last thing I want to do is come home and cook.  I'm sure this is the case for most of us.

I am always amazed at the internet and how easy it is to search the names of two ingredients and find a recipe to make.

I had some fresh chicken thighs and a jar of artichoke hearts and this is what I made.   And let me just tell you the flavor is Amazing!!


https://www.cleaneatingmag.com/recipes/chicken-artichoke-baby-potato-roast-with-greek-herbs-lemon

Of course I altered it slightly and didn't really follow the measurements, but it came out perfect.  Super easy, only about an hour total time from prep to eating.  And the best part, only a handful of dirty dishes.


I added the potatoes for the husband, but I could also see this dish served over pasta.  I made sure to include all the juice from the jar of artichokes so it made a nice sauce.


I went liberal on the red pepper flakes for a zing and left out the feta cheese.

Ingredients

• Olive oil cooking spray
• 4 bone-in, skinless chicken thighs (about 1⁄ lb total)
• 1 large lemon
• 4 cloves garlic
• 1 8-oz box frozen artichoke hearts, thawed and drained
• 1 1/4 lb baby red, white or yellow potatoes, scrubbed and quartered (about 12)
• 2 tbsp finely chopped fresh oregano leaves
• 1 tbsp olive oil
• 1/2 tsp sea salt
• 1/8 tsp red pepper flakes
• Pinch fresh ground black pepper
• 1/3 cup crumbled feta cheese, room temperature

Preparation

1. Preheat oven to 400°F. Line a large baking sheet with foil and mist with cooking spray. Using paper towels, pat chicken dry. Zest half of lemon and cut remaining half into wedges. Using tongs, in a large bowl, toss chicken with lemon zest, lemon wedges, garlic, artichokes, potatoes, oregano, oil, salt, pepper flakes and black pepper until well coated. Spread chicken and vegetables onto a large baking sheet or baking dish.
2. Roast for about 45 minutes, turning chicken and vegetables halfway, until potatoes are tender and an internal thermometer inserted into center of chicken thigh reaches 165°F. Remove and discard lemon wedges. Divide chicken and vegetables between serving plates and sprinkle with cheese.

Serving Size: 1 chicken thigh and 3/4 cup vegetables

Calories: 396

Carbohydrate Content: 31 g

Cholesterol Content: 149 mg

Fat Content: 15 g

Fiber Content: 4 g

Protein Content: 33 g

Saturated Fat Content: 5 g

Sodium Content: 500 mg

Sugar Content: 1 g

Polyunsaturated Fat Content: 2 g

Elimination Diet Journey - The first big test

September 30th, 2017

After starting the Elimination Diet I was faced with my first public affair.  A baby shower none the less with all its goodies and sweet things. (Hosted my my baker niece Sweet Kristina Van Wagnen)

 The first video is before the shower started.  I needed something to hold me accountable.

The second video is how I did.

Keep coming back to watch this journey unfold and to get more information on recipes, meals, functional medicine and more.  Follow me on Instagram! @svwz1323

Elimination Diet - Day 6 - Body Detox that you have to push through

Looking back at these videos helps me reflect on where I was. It also keeps me centered on where I'm going.  Being centered in your purpose is a constant battle.  Some days I find myself winning. Other days it feels like a never ending loss. 

This current day I've hit a plateau.   I keep trying to realign with the elimination protocol but to no avail.  What I found is support at home is essential. Without it, you are fighting against a external world that may as well be in the comfort of your own home also.  You have no safe haven, no escape, no place where you feel comfortable. Over time the lack of support chips away at the very core of your being and makes your daily battle nearly impossible one to win.

But you have to keep fighting.

I come back to these videos to help. And I hope by sharing them, someone will find them helpful in their own battle.

The lesson of Day 6 is even when it gets bad, keep pushing through.  Toxins are all around us. They are in the air we breath, the food we eat, the water we drink.  The medications we take, the relationships we keep.  This was a low point of my journey, I'll be honest.  But I stuck with it and it didn't last long.  So keep pushing, don't give up.   

Elimination Diet Day 3

So after a couple days of my program, failure at it's finest.  But also how I dealt with it.

Sugar addiction is a real thing.  Addiction to our standard American diet is a real thing.  Addiction period is real.  It's not a will power thing, it's not that I'm weak or lazy, or that I just need to exercise more and eat less.  It's a real chemical reaction in my body, backed by science evidence that shows what happens to our systems when we eat sugar, refined carbohydrate loaded foods that spike our insulin and other compounds in our body that make it near impossible to just quit.

I approached this journey with an attitude that I'm battling an addiction.  I'm no different then an alcoholic.  I need professional help as well as surrounding myself with like minded people who will support me.  I needed to remove myself from places of temptation, similar to an alcoholic not going to a bar, I stopped going out to eat.  I asked my family to not bring trigger foods into the home during this time, such as bread or pasta.  Like an alcoholic's home, you don't bring over a six pack for dinner, don't bring me bread, cake or cookies.

I enlisted health care professionals like the Cleveland Clinic Functional Medicine Department and utilized kinesiology and acupuncture/pressure to help curb my cravings and keep my body in balance.

I committed to 8 weeks, not a lifetime.

What I'm finding out after the 8 weeks is life changing.  Keep watching to see my progress.  My goal on a grander scale is to start the sugar addicts anonymous (SAA) group in this area and maybe develop it into a real program that can help others.  Through social media, blogs like this, online support and other ways maybe I can  help others with my journey.

First, I have to overcome my own addiction.

Avocado Bagel with Grilled Chicken

Whoever thinks eating well is hard has never really applied the Principles. 

#thisiseasy #waragainstsugar#eliminationisntsobad #waroninflamation

A little impromptu breakfast today.  Millet Bagel toasted and topped with my avocado spread, topped with grilled chicken.   This was so filling I didn't really want to eat lunch!! (which was amazing bone broth veggie soup with mung bean noodles)

My avocado spread is one avocado, a squirt of hot sauce (I like to use Siracha), pepper and garlic salt.  No garlic salt? I use regular salt. (sea salt or Himalaya)   If I have it I'll mix in my cashew spread which mimics sour cream.  I put it in a mug and mix it up until its smooth with a few avocado chunks. I didn't have an egg to top it off with protein so I used my left over grilled chicken breast.  Super yummy, super filling, super sustained nutrition.  A nice balance of fat, carbs and protein.

Millet bagel ingredients are Organic Millet Flour, Baking Powder, Filtered Water, Sea Salt. 
I get them frozen at the Oberlin Market, this amazing little organic shop downtown Oberlin, OH.  If you've not been go check it out.
https://www.yelp.com/biz/the-oberlin-market-oberlin

Chia Seed Pudding

I would love to take credit for some of this but I can't.  I can only take credit on trying things, fine tuning it to my liking and then re-sharing it with all of you.

This treat was inspired by BRIGID TITGEMEIER, MS, RDN, LD.  You can learn more about her at  https://beingbrigid.com/

I participated in a free 4 week reset she hosted called the Healthyselfreset and during the 4 weeks she provided meal plans that were in compliance with the elimination program for the most part.   Although I couldn't participate in the program as strict as I would have liked to, I did participate in many of the meals she provided. 

This was one of my favorites for breakfast or a refreshing snack, packed with fat!  32grams per serving.

Ingredients

for the pudding
1 can full fat coconut cream/milk
2 Tbsp collagen protein powder
2 cups unsweetened nut milk (I used almond milk)
1/2 cup chia seeds
1/2 tsp vanilla extract

for the topping
1 cup frozen berries (I used blackberries I had frozen fresh from the summer)
little splash of water
1/4 teas orange zest
1/4 teas vanilla extract
arrow root if needed

(Brigid's recipe has for topping, 1 cup frozen berries, 1/2 cup unsweentened nut milk and 1/2 water. Blend in blender until smooth)


In a medium size bowl, add the chia seeds, coconut cream/milk, collagen, nut milk and vanilla extract.  Whisk together well and place bowl in refrigerator for at least 1 hour.  For best results let it sit overnight.  Also be sure to whisk well. The collagen tends to get clumpy when first wet.

For the topping, place berries in small sauce pan and begin to heat on med/low  until berries are thawed and bubbling, add water if needed and a splash of vanilla extract, let simmer to thicken.  If needed add a teas of arrow root to thicken.  Add orange zest and mix well.  Let cool completely.

Put equal amounts of pudding into mason jars and top with berries.  Enjoy immediately or over the next couple days.

The Elimination Diet Day 1

Back in September I started a new and different journey of health and nutrition.  After two years of being on a waiting list, I finally had an appointment with Cleveland Clinic Functional Medicine Department.  If you are not familiar with Functional Medicine, look it up and find a doctor in your area that practices this way.  It's a life changer.

https://my.clevelandclinic.org/departments/functional-medicine

I wanted to do video blogs to track my progress.  It pretty much tells the story.  In the beginning I did them more often to tell hold me accountable.  But then habits became part of my lifestyle so the blogs are few and far between now.  Everyday is a struggle and I find the slope a slippery one that you can easily slide out of control if you are not careful.  Some days I win, some days the world wins.  But overall I'm on the right path, feeling better, looking better and ultimately preventing history from repeating itself.  (my mother)

If you want to follow my journey, this is the place.  This is the beginning.  In between the video blogs I'll post recipes and ideas I've learned along the way that have helped me.  I hope my story helps in whatever path you are on in life.  If it inspires you or just gives you a place of reference for a good recipe then I'm doing what I set out to do.