The Journey, September 2021

The Journey, September 2021

The Power of Protein

Chic-Chic- Hooray!: It’s National Chicken Month

Chicken can be a great animal-based protein choice for people with Lap-Band.

It’s an excellent low-calorie and low-fat source of high-quality protein. If cooked properly, it can provide the appropriate amount of restriction on the band. This will help you to feel full and satisfied until the next meal.

Did you know that chicken can also help boost your mood? Chicken has tryptophan, an amino acid that is responsible for raising serotonin levels in your brain. Serotonin is the “feel good” neurochemical linked with mood.

Limiting  Animal Protein? It’s National Mushroom Month too!

There’s a lot to love about the mighty mushroom; the rich, meaty texture, the savory flavor and great nutritional perks. Mushrooms are naturally  fat-free, cholesterol-free and gluten-free. They also pack in many vitamins and minerals like Riboflavin, Niacin, Potassium, Vitamin D,  and B vitamins. About 1 cup of raw mushrooms provides 1-2 grams of protein. This veggie is so versatile that it can be used in place of meat or in addition to!

How to Clean a Mushroom:

According to,  it’s perfectly to okay to give mushrooms a quick bath right before eating or cooking them.  Be sure to use your hand or brush to knock off any dirt then pat dry with a paper towel. This technique works well for almost all mushrooms with the exception of Morel mushrooms.

Keep the Lap-Band Guidelines front of mind!

Your foods should have enough restriction to prevent it from sliding through your band. Chicken is one of those foods that some people have trouble eating after Lap-Band while others don’t have any issues. Be sure to cook chicken to an internal temperature of 165° but don’t overcook it.  This may make it tough and difficult to eat without drinking a beverage.

Mushroom Chicken Bites


  • 2 tablespoons oil, divided
  • 1 lb boneless chicken thighs, cut into 1-inch pieces
  • 1/2 teaspoon salt to taste
  • 1/4 teaspoon cracked black pepper
  • 2 teaspoons Italian seasoning
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon paprika
  • 8 oz sliced brown mushrooms
  • 3 tablespoons  butter
  • 1/4 cup onion
  • 1 green bell pepper (capsicum), seeded and chopped
  • 4 cloves garlic, minced
  • 2 tablespoons fresh chopped parsley


  1. Heat 1 tablespoon of oil in a large pan on medium-high heat. When oil is hot, add chicken. Season with salt, pepper, Italian seasoning, garlic powder, onion powder and paprika. Mix well and sear chicken all over until browned and cooked through, about 5-6 minutes. Transfer cooked chicken to a plate; set aside and keep warm.
  2. Heat remaining oil in the same pan with 1 tablespoon of butter. Add the mushrooms and cook, while stirring, until just beginning to brown and soften, about 3-4 minutes.Add the remaining butter to the pan. Let melt and sauté shallots and bell peppers until just soft and fragrant, about 3 minutes.
  3. Add the garlic and sauté until fragrant, about 30 seconds.Add the chicken back into the pan along with any juices released while resting.
  4. Mix through all of the ingredients to evenly coat in the pan juices. Continue cooking until all vegetables are soft and the chicken is cooked through, about 1-2 more minutes.Taste test and season with salt and pepper, if desired. Serve warm.


Support Group: Meal Prepping 101

September 21 @ 11:30 am

Two Ways to join us!

Join Zoom Meeting:

Call-In Phone Number: 1-312-626-6799

Meeting ID: 935 6631 6360

Call Nicole @ 502-361-6402 for more information