As we settle into spring and look forward to summer, let’s consider what changes we want to bring with us! Looking to invest in your nutrition is a great change and an amazing way to practice self-care.

The recipe below is an alternative take on classic chicken salad. This recipe works as an easy meal or versatile snack. The recipe focuses on getting in protein with its secret ingredient of plain, nonfat, Greek yogurt. You also are investing in your gut health with this recipe as the yogurt offers a great source of probiotics, which help introduce friendly bacteria that can support your digestive health.

RECIPE HIGHLIGHT: Savory Chicken Salad

Prep Time: 40 mins | Total Time: 1 hr 15 mins | Servings: 6 | Yield: 8 

Ingredients:

  • 2 cups of chicken
  • 2-3 celery stalks
  • No-sugar-added tart cherries or cranberries
  • 1 cup of Greek, nonfat, plain yogurt
  • 1 tablespoon of mustard
  • ¼ teaspoon of garlic powder
  • ¼ cup of onion of choice (optional)
  • Multi grain or whole grain crackers




Directions:

  • Prep chicken as appropriate and finely chop/shred.
  • Chop celery stalks into preferred sizing.
  • Mix chicken in celery. Mix in yogurt, mustard, tart cherries/cranberries, and onions.
  • Season as preferred.
  • Serve with multi or whole grain crackers.

  • Adding the multi or whole grain crackers can offer additional fiber to this recipe. If you are looking for lowered sodium alternatives, try using a cucumber boat or lettuce leaf for a fun change.
  • Be mindful to watch any pre-made or canned chicken options as they may be elevated in sodium content. You can always opt to prep your own chicken or try using a rotisserie chicken with the skin removed.
  • Want to try a plant-based alternative? Substitute in chopped tofu or mashed chickpeas for the chicken!

     

    Meal planning and prepping is not always easy! Sometimes picking a “base” of the week, whether that is chicken, brown rice, or a seasonal veggie, can be a great start to mixing and matches meals through the week. Let’s say you love the chicken salad recipe and opt to prep some chicken breast for the week – try the recipe above one day and maybe the following day, you use any extra chicken to pair with some beans to make a mixed “taco” style bowl.

You know your numbers, now what? Continue accessing the tools, tips, and trackers available. Explore Healthy Habits to manage and track your habits and continue your progress to a healthier you!

You can win, too! Engage with the Wellness Online activities and earn points toward the drawing entries toward winning a smartwatch or Ninja blender.

Complete a wellness or nutrition coaching session in April and earn double points.

Sign in to MyChart to access Wellness Online and start the challenge!

To receive one-on-one support, schedule a session with one of our Registered Dietitian Nutritionists (RDNs). There is never a cost for appointments and sessions can be done over the phone.

Call today to schedule a free session!

Emily Patterson
RDN
Virtual

Alisha Jones
RDN
Ingalls

Sara Foster
RDN
Ingalls

Rebecca Vick
RDN
Newport News

To schedule an appointment at
Newport News, call 757-327-4200.

To schedule an appointment at
Ingalls, call 228-205-7700.

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THE BEWELL BUNDLE — APRIL/MAY
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(Wo)ManPower – Emotional Eating & Emotional Wellness Available beginning April 30

Ask the Coach — Join Wellness Coach Bettina Lee for this edition of Ask the Coach! We will discuss topics and answer some frequently asked questions regarding emotional wellness.


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Q:What should I expect in my first RDN appointment?

A: It is a great first step to consider your own expectations before meeting with your registered dietitian nutritionist (RDN). Communicating openly and honestly with your RDN will allow you to have the most effective appointment.

RDNs can cover a wide range of topics, from looking to manage cholesterol or A1C to just looking about how to add more protein into the diet. If you find you are having difficulty narrowing an idea of what you want to cover, let your RDN know! In a first session, we will spend most of the time getting a background on your nutrition and health history, as well as possibly introducing some basics of balanced nutrition.

I would recommend coming prepared to discuss what you typically eat/drink day-to-day, food allergies, food intolerances, food restrictions, what medications and/or supplements you are taking, any gastrointestinal considerations (do not be afraid to go in depth about your bowl movement history in a session), any relevant medical and social history key points, and any current wellness or physical activity practices.

Food can sometimes be quite an emotional topic to discuss; many of us have significant cultural and social ties to certain foods or general associations with food. It is important to relay this info to your RDN and be open if there are certain topics you may not be comfortable discussing.

 

Tell your friends and coworkers to sign up for Nutrition Bytes at

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