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This Jerk Chicken with a Rice/Quinoa blend and fresh homemade Mango Salsa is the perfect meal to share with family and friends!

For the chicken- I (Britt) marinated boneless skinless chicken breasts in President’s Choice Memories of Montego Bay Jerk Sauce and roasted in the oven.

Jerk Chicken and Mango Salsa

Fresh Mango Salsa:

Yield: 2 cups of Mango Salsa

Ingredients:

  • 1 large tomato, diced
  • 1 large red mango, peeled and diced (pit omitted)
  • 1/2 small red onion, minced
  • Juice and zest of one lime
  • 1/4 cup corn
  • 1 avocado, diced
  • 1/2 cup chopped cilantro

Directions:

  1. Mix all ingredients in a bowl and enjoy!

Recipe and Photo by: Brittaney Berendsen RD, P.H.Ec.

 

Category: Entrée

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How often do you find yourself pouring from an empty cup? 🙋🏼‍♀️🙍🏼‍♀️. . Let me (Syd) tell you. Lately, I’ve felt like I am pouring from a cup that never seems to fill itself back up… and I think that’s where I am going wrong. I’ve been running on the assumption that meeting my very basic needs like sleep, regular access to food, a 30 minute stint of Netflix here and there and making it as often as I can to the gym will fill my cup back up after long work days. Hardly 👎🏼. . See, the less you intentionally work toward filling your cup back up (i.e. through self care, reflection, mindfulness, protected time for yourself, alone time, etc.), the more you will find yourself shifting from manual to automatic (“auto pilot”) 🚙. Meaning, you may start to just “move through the motions” of day to day tasks 🧟. . This may present the following way... 💭. . A cup that has been filled back up to the brim gives you a feeling of “I have something to offer!” versus “I should/have to do x" (whether for yourself or someone else). For instance, with a full cup you may find yourself willing and eager to pack a nutritious lunch for you and your family, cook a special meal for your partner or help a colleague at work. With an empty cup you may feel resentment toward completing the above tasks. You feel stretched thin. Your motive becomes “I should” or “I have to” and you may feel less fulfillment from doing things for yourself or others 🥀. . It also makes it more difficult to achieve your health goals ❌. . Does this resonate with you? Do you have a tendency to prioritize others over yourself? Or stretch yourself too thin ⁉️. . How have you moved YOU closer to the top of your priority list and filled up your cup? 🍵🥛🍺🍹. . Source: Psychology Today
I (Britt) am a wino so you know I had to do a boozy brunch… check out this SUPER EASY Ice Wine French Toast Bake. Make this the night before and just pop in the oven an hour before you are ready to eat. PRO Tip: Use Brioche bread. Brioche is a sweet and rich french bread that is basically begging to be made into french toast. I used the @preschoice brand, it is my fav! Serves: 6-8 Ingredients: Non-stick cooking spray 1 loaf (400g) Brioche Bread, Sliced 8 eggs, whisked 2 tsp vanilla extract 3 tbsp honey 1 tbsp ground cinnamon 1/4 cup ice wine 1/2 cup milk (or milk substitute) Brown Sugar Sprinkle: 2 tsp ground cinnamon 3 tbsp brown sugar Ice Wine Syrup (to drizzle overtop): 1/4 cup ice wine 3/4 cup maple syrup Garnish: lemon zest, fresh fruit, icing sugar Directions: Spray a large casserole dish with non-stick cooking spray and set aside. Slice Brioche bread slices diagonally and arrange in casserole dish, overlapping slightly. In a large bowl, whisk together eggs, vanilla, honey, cinnamon, ice wine and milk. Mix just until combined. Carefully pour egg mixture over the arranged bread, being sure to coat the bread as evenly as possible. In another small bowl, combine remaining cinnamon and brown sugar. Gently sprinkle the mixture over the egg soaked bread slices. Cover the casserole dish tightly with plastic wrap and place in fridge. Allow it to sit for a minimum 4 hours (or overnight) to allow bread to soak up all the moisture and flavour. In the meantime, mix 1/4 cup ice wine and 3/4 cup maple syrup together in a bowl, just until combined. Transfer to a pourable glass or container. Place in fridge until ready to use. When ready to bake… preheat your oven to 350F (convection bake is best). Remove the plastic wrap from the casserole dish and cover tightly with tin foil. Place in oven and bake for 30 minutes. After 30 minutes, remove the casserole dish from oven and remove foil. Return dish to oven and bake without foil for an additional 15 minutes to allow the top to crisp up. Remove from oven and allow to cool slightly before garnishing with lemon zest, fresh fruit, icing sugar and ice wine syrup.
Let's be real- change is scary. We can plan and prepare for every scenario that we can think of but the reality is we are never 100% ready for what life may bring. . . . Change brings growth and it’s impossible to predict exactly how each change will shape you into a different version of yourself. Change can be so scary and fear of failure can prevent us from taking that first step (or leap). . . . Unfortunately not taking that step has consequences itself. Being complacent may be safer and less scary but to avoid failure is to avoid progress. You will never achieve your goals if you are consumed by the idea of failure. . . . That being said, no matter what your goals are (career, personal, health etc.), if you want to be successful you need to make change your BFF and EMBRACE IT. Easier said than done right? . . . Every single successful person has failed at some point in their life - most of them WAY more than once. The real key is how you respond to failure. Look at the failure and grieve if you really need to but don't let it keep you down. REFLECT on what happened. What did you learn? What can you do differently next time? Remember what you learned and ACT. . . . Being a type A perfectionist who thrives off of having plans, this was without a doubt one of the hardest life lessons I (Britt) have ever learned. As scary as it was, when I learned to let go of the need for control and the fear of failure, I accomplished more than I could have ever imagined. So today I challenge you, take a step (or a leap if you are feeling bold) and confront a fear you may have. . . . Don’t tell yourself “I’ll wait for monday, or maybe the new year”, DO IT TODAY.
I (Britt) have been reflecting on on my progress in 2019 (career, mindset, relationships etc.) 💭. . Focusing on what you haven’t accomplished or attained can be a motivator to some but a balance is needed to ensure your mindset doesn’t get clouded by negativity. It is SO easy to get caught in negative thinking traps which leave us feeling disheartened and unfulfilled. With social media it is so easy to look around and see everything that you DON’T have (I mean people are flexing & posting only the highlights 99% of the time). We consume all of this social media and either intentionally or subsciously compare ourselves and our lives to those on the screen 🤳🏼. . So what can you do? What am I (Britt) doing to reframe my thinking? 🧠. . Take an intentional moment each day to reflect. My motto lately has been ✨ “An Attitude of Gratitude leads to opportunities”✨. Simply, by expressing thankfulness and appreciation for all parts of your life (both big and small), on a regular basis you remind yourself of all the good that you have. By concentrating on what you have, you will always have more. I usually take a few minutes on my commute to work to speak my affirmations to myself in the car (yes, I talk to myself out loud alone in my car). 💬 Today I was thankful for the crisp cool air that smelled faintly of fall leaves. I expressed gratitude for the lovely weekend that I had with friends and family. I showed appreciation to myself for my productivity and engagement in self-care. Seriously, it's not rocket science, you can be thankful for the smallest things and it will totally reframe your mindset. . Okay for those that are still reading, I'm sure some of you are like okkkkkk Britt this all sounds SUPER cheesy.  No way are you going to talk out loud to yourself right? 💁🏻‍♀️. . Well consider this: In your head, start to recite the ABCs. While you are reciting the ABCs in your head, start to count from 1-10 out loud. Doesn’t work, does it? By keeping your brain/ mouth busy with positivity you don’t give yourself the opportunity to fall into the slump of those negative and defeating thoughts 🙆🏻‍♀️. . Give it a try today, what is ONE thing you are grateful for? 👇🏼

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