By Kim A. Tessmer, RD, LD, Consulting Dietitian

Now that the kids are back in school it is time to think about YOU!  This is the perfect time of year to begin reflecting on your diet and exercise habits.  All those concepts that you lost track over during the busy summer months!  Keep in mind that good diet and exercise habits need to become a lifestyle change and part of what you do everyday.

If you are not sure where to start I suggest my book, “The Complete Idiot’s Guide To The Mediterranean Diet”.  It is all about healthy eating and taking care of you.  The Mediterranean-eating pattern emphasizes vegetables, fruits, nuts, whole grains, olive oil and seafood.  The Mediterranean lifestyle is more then just a way of eating but includes an active lifestyle and full enjoyment of good, healthy foods.  The Book includes loads of nutrition information in a simple to read format and boasts over 80 delectable original recipes for all seasons.  Why not choose NOW to start making some positive changes!  It will benefit you as well as your family!!


Here is a fall recipe from the Book to help you get started:

Chicken Almond Wrap

The Mediterranean twist on this chicken salad will soon become a favorite. The mixture is held together with yogurt dressing with a hint of bright lemon zest.

Yield: 3 cups
Prep Time:  20 minutes
Cook Time: 20 minutes
Serving Size: [1/2] flatbread, 1 cup chicken mixture, and [1/2] cup greens

  • 8 oz. chicken breast, boneless/skinless
  • 2 tsp. extra-virgin olive oil
  • [1/2] tsp. kosher salt
  • [1/4] tsp. freshly ground black pepper
  • [1/4] cup plain Greek yogurt
  • 1 clove garlic, finely minced
  • 1 tsp. spicy brown mustard
  • 1 tsp. honey
  • 1 tsp. lemon zest
  • [1/2] cup celery, finely diced
  • 1 TB. red onion, finely minced
  • 1 tsp. fresh mint, finely chopped
  • [1/2] cup red grapes, halved
  • 1 cup savoy cabbage, finely shredded
  • [1/4] cup toasted slivered almonds, toasted
  • 1[1/2] cups lettuce spring mix
  • 3 flatbreads (or any La Tortilla Factory Product)
  1. Coat chicken breast in 1 tsp. olive oil. Sprinkle with [1/4] tsp. salt and [1/8] tsp. pepper. Grill over medium heat for 8 to 10 minutes per side or until an internal temperature of 165’F is reached on a meat thermometer in thickest part of breast. Remove from grill and let rest 5 minutes.
  2. In a small bowl combine yogurt, garlic, mustard, honey, lemon zest, and remaining 1 tsp. olive oil. Mix well.
  3. Dice chicken into 1/2 inch cubes.
  4. In a large bowl, combine chicken, celery, onion, mint, grapes, cabbage, remaining [1/4] tsp. salt, remaining [1/8] tsp. pepper and almonds. Mix well.
  5. Add yogurt mixture to chicken mixture and mix well. Refrigerate 30 minutes to meld flavors.
  6. Place 1 cup of chicken mixture on each flatbread. Add [1/2] cup lettuce greens and roll up. Cut in half and serve.

Each serving has:

  • 290 calories
  • 14 g total fat
  • 3 g saturated fat
  • 11 g protein
  • 31 g carbohydrates
  • 3 g fiber
  • 15 mg cholesterol
  • 580 mg sodium

Source:  The Complete Idiot’s Guide To The Mediterranean Diet, Author’s: Kimberly A. Tessmer, RD LD and Chef Stephanie Green, RD, Alpha Books, 2010. www.Nutrifocus.net.

Food picture used with permission from http://barefootbaker.blog.com.