Rose McAvoy / For The Herald Spinach salad with grilled chicken

Rose McAvoy / For The Herald Spinach salad with grilled chicken

Eat the rainbow to meet your healthy, weight-loss goals

This week I got serious and committed to shedding weight that has been creeping up over the past year. I chalked up the first few pounds to natural fluctuations. Then I tried to temper the weight gain by increasing my level of exercise. But, those last few pounds made my pants tighter than I would like and set off a red-flag warning. I had to make a choice. Either keep making excuses, and have to buy all new pants, or get real with myself and take action to lose the extra weight.

After eight years in the world of weight loss and healthy living, I still have the same immediate reaction to starting a weight loss goal. I resist. I talked about doing something for about a month before I was ready to commit. During those weeks, I made a few half-hearted attempts to get on top of things but with no real plan, I saw no real results.

To begin, I had to go back to the basics. I know what worked for me in the past, the same tools I now coach others to use — keep hydrated, eat the rainbow, be accountable by writing down what I eat, and fit in extra activity where I can.

When facing an uncomfortable task I respond more to carrots than sticks. I need to know there are things to look forward to in the immediate future. The ultimate goal is shedding the weight but I need small victories and rewards along the way. The thing that finally pushed me to spring into action was sitting down and planning meals that I was excited to cook and eat. I chose a few recipes that were easy, full of colorful ingredients and stayed within the range of calories I set for each day.

The phrase “physician heal thy self” comes to mind. Not that I am a doctor, but you get where I’m coming from.

Though we are still at least a month away from enjoying local strawberries, I have been getting a head start on the season thanks to the beautiful berries coming up from California. Have you seen them? Some of the strawberries are enormous! My two-year-old (who is no waif) can barely wrap his pudgy fingers around a single berry. Since our family was already enjoying snacking on fresh strawberries, it was an easy choice to add them to my meal plan for the week.

I wasn’t expecting the kids to be excited about digging into spinach and strawberry salad for dinner. I served the salad with a few scoops of quinoa, which made the entire meal seem more like a lunch from a spa than a family dinner. However, the kids completely surprised me by munching away like happy little strawberry-covered rabbits. The shallots were turned into flying worms, but I’ll take creative expression over complaints about the meal any day.

With the first week behind me, I am hitting my stride as far as eating for weight loss. I feel particularly proud of the choices I made at a lavish buffet served at a media event for a local beverage company. (It helped that they only offered tiny plates.)

Saying no to the immediate gratification of a swanky buffet or even a handful of chocolates is hard. It takes practice to change habits. Having easy colorful meals to look forward to is a great incentive to keep on track and remember the ultimate goal will be worth the compromises made along the way.

Spinach salad with grilled chicken and fresh strawberry vinaigrette

1 pound (8) chicken breast tenders

6 cups fresh baby spinach

1 ½ cups sliced (or diced) strawberries

¼ cup thinly sliced shallots

¼ cup crumbled blue cheese

2 tablespoons flax seeds

½ cup Fresh Strawberry Vinaigrette (see recipe below)

Heat a grill pan or a skillet to medium high heat and mist with oil.

Season both sides of the chicken with a few pinches of salt and pepper. Cook the chicken in the hot pan for 5 to 6 minutes then flip and cook for an additional 5 to 6 minutes or until there is no pink in the centers. Remove to a plate and lightly cover with foil. After 5 to 10 minutes slice the chicken into 1 inch pieces.

While the chicken cooks, place the flax seeds in a small skillet and toast over medium heat until they begin to pop and smell toasty. Stir frequently to prevent burning. Remove the seeds from the pan immediately so they don’t burn.

Assemble the salad: In a bowl or on a large tray, arrange the spinach in an even layer then sprinkle on the strawberries, shallots and blue cheese. Spoon the salad dressing over the top. Then add the chicken and flax seeds. Finish with a sprinkle of course salt and a few grinds of pepper.

Approximate nutrition per serving, 4 servings: 260 calories, 9.5g fat, 346mg sodium, 12g carbohydrates, 4.3g fiber, 5.3g sugar, 31g protein

Prep time: 10 minutes. Cook time: 12 minutes

Fresh strawberry vinaigrette

1 cup chopped strawberries

½ cup white wine vinegar

3 tablespoons oil (recommend grape seed or canola)

1 tablespoons Dijon mustard

1 tablespoon honey

¼ teaspoon salt

1/8 teaspoon pepper

Place all the ingredients in a large jar (or blender). Blend using an immersion blender until evenly combined. Refrigerate for up to two weeks.

Approximate nutrition per serving, serves 12: 42 calories, 3.5g fat, 79mg sodium, 2.3g carbohydrates, .3g fiber, 2 g sugar, 0g protein. Prep time: 10 minutes

Talk to us

> Give us your news tips.

> Send us a letter to the editor.

> More Herald contact information.

More in Life

Brandon Hailey of Cytrus, center, plays the saxophone during a headlining show at Madam Lou’s on Friday, Dec. 29, 2023 in Seattle, Washington. (Olivia Vanni / The Herald)
Lynnwood-based funk octet Cytrus has the juice

Resilience and brotherhood take center stage with ‘friends-first’ band.

FILE - In this April 11, 2014 file photo, Neko Case performs at the Coachella Music and Arts Festival in Indio, Calif. Fire investigators are looking for the cause of a fire on Monday, Sept. 18, 2017, that heavily damaged Case’s 225-year-old Vermont home. There were no injuries, though a barn was destroyed. It took firefighters two hours to extinguish the blaze. (Photo by Scott Roth/Invision/AP, File)
Music, theater and more: What’s happening in Snohomish County

Singer-songwriter Neko Case, an indie music icon from Tacoma, performs Sunday in Edmonds.

Sarah Jean Muncey-Gordon puts on some BITCHSTIX lip oil at Bandbox Beauty Supply on Tuesday, Jan. 9, 2024, in Langley, Washington. (Ryan Berry / The Herald)
Bandbox Beauty was made for Whidbey Island locals, by an island local

Founder Sarah Muncey-Gordon said Langley is in a renaissance, and she’s proud to be a part of it.

Dominic Arizona Bonuccelli
Tangier’s market boasts piles of fruits, veggies, and olives, countless varieties of bread, and nonperishables, like clothing and electronics.
Rick Steves on the cultural kaleidoscope of Tangier in Morocco

Walking through the city, I think to myself, “How could anyone be in southern Spain — so close — and not hop over to experience this wonderland?”

chris elliott.
Vrbo promised to cover her rental bill in Hawaii, so why won’t it?

When Cheryl Mander’s Vrbo rental in Hawaii is uninhabitable, the rental platform agrees to cover her new accommodations. But then it backs out. What happened?

Byrds co-founder Roger McGuinn, seen here in 2013, will perform April 20 in Edmonds. (Associated Press)
Music, theater and more: What’s happening in Snohomish County

R0ck ‘n’ Roll Hall of Famer Roger McGuinn, frontman of The Byrds, plans a gig in Edmonds in April.

Mother giving in to the manipulation her daughter fake crying for candy
Can children be bribed into good behavior?

Only in the short term. What we want to do is promote good habits over the course of the child’s life.

Speech Bubble Puzzle and Discussion
When conflict flares, keep calm and stand your ground

Most adults don’t like dissension. They avoid it, try to get around it, under it, or over it.

The colorful Nyhavn neighborhood is the place to moor on a sunny day in Copenhagen. (Cameron Hewitt)
Rick Steves: Embrace hygge and save cash in Copenhagen

Where else would Hans Christian Andersen, a mermaid statue and lovingly decorated open-face sandwiches be the icons of a major capital?

Last Call is a festured artist at the 2024 DeMiero Jazz Festival: in Edmonds. (Photo provided by DeMiero Jazz Festival)
Music, theater and more: What’s happening in Snohomish County

Jazz ensemble Last Call is one of the featured artists at the DeMiero Jazz Festival on March 7-9 in Edmonds.

Kim Helleren
Local children’s author to read at Edmonds Bookshop

Kim Helleren will read from one of her books for kids at the next monthly Story Time at Edmonds Bookshop on March 29.

Chris Elliott
Lyft surprises traveler with a $150 cleaning charge

Jared Hakimi finds a $150 charge on his credit card after a Lyft ride. Is that allowed? And will the charge stick?

Support local journalism

If you value local news, make a gift now to support the trusted journalism you get in The Daily Herald. Donations processed in this system are not tax deductible.