#SelfCare Isn't Just for Sundays: One Nutritionist's Cozy Menu

Shira Lenchewski, M.S., R.D. shares her tips for recharging during the late winter weeks.

Cauliflower Curry Soup
Paleo Cauliflower Curry Soup


Shira Lenchewski

Shira Lenchewski, M.S., R.D., is a registered dietitian, author and nationally recognized nutrition expert with a private practice in Los Angeles. Pulling from her clinical nutrition Master's degree at NYU and residency at Mount Sinai, Shira has a meaningful understanding of the intersection of food, biochemistry and physiology; but she prefers to ditch the white lab coat. In her debut book The Food Therapist opens in a new tab, presented by Goop Press, Shira shares her modern and sanity-preserving approach, helping readers hone the skills needed to put their get-healthy intentions into daily action.
February was an unusually busy month for me this year, as it coincides with the launch of my first book. It's been an incredibly exciting time, but I have to be honest, I'm running on empty. I think February can be a challenging month in general, because by this time, in many parts of the world it's still quite cold, and yet the holidays are well behind us. No need to fear if you're feeling the lull too, I'm with you, and I've compiled some of my nourishing, feel-good picks and hacks for getting back into the groove.
If any of this is ringing true for you, check out my warming-menu ideas below:

Sesame Roasted Asparagus



I love starting my day with a cup of hot matcha. Matcha is pretty incredible because it gives you a real energy boost, but without the jitters, because it's loaded with l-theanine, an amino acid that promotes relaxation sans drowsiness. I really enjoy the ritual of making hot matcha, but in a pinch, I'll grab a high-quality bottled version, like MatchaBar Green Tea Beverages. (Get 2 10-fl oz bottles for $6 from 2/28-3/6/18.*)
I'm all about a hot breakfast when I'm not feeling 100%. My go-to is eggs with greens, and a cup of berries. For the greens, I like to use leftover veggies from the night before, because they are often much more flavorful then simply sautéed veggies. One of my favorite veggie recipes is sesame roasted asparagus opens in a new tab, which is bursting with bold flavors. Plus, with a total cooking time of 6-8 min, it's great when you're short on time.


For lunch, there's nothing more comforting to me than these paleo roasted carrots opens in a new tab. Between the garlic, onion, smoked paprika and cumin, they taste like being transported to a much more exciting (and warm) place. To complete the meal, I like to add pre-prepared organic rotisserie chicken. The combo makes for a tasty and filling meal that doesn't take too much effort. Who can argue with that? 
Bonus: The chicken sold at Whole Foods Market stores is raised with no antibiotics, ever. 

Paleo Roasted Carrots


For a snack I love roasted sweet potatoes with ghee, sea salt and cinnamon. It sounds simple, but when the sweet potato caramelizes with these flavors, the taste is otherworldly and the perfect balance of salty and sweet.


For dinner, this paleo cauliflower curry soup opens in a new tab is one of my biggest cravings, because the spices are peak warm and toasty. I'll add some of the aforementioned organic rotisserie chicken (pulled off the bone) to the soup, to round out meal. I think that sometimes we worry that there's something wrong with taking shortcuts in the kitchen (like buying store-bought rotisserie chicken). But I believe that shortcuts like these are pretty vital, especially when we're pressed for time, because they help us pull off delicious, satisfying and nourishing meals in a pinch!

More self-care tips

  • Sometimes it's hard for me to stay hydrated, especially when I'm busy, so I like to brew a big batch of iced tea at the beginning of the week.

  • Getting enough sleep is huge when it comes to fighting off the winter funk… so I put a couple drops of Whole Foods Market™ Lavender Essential Oil on my pillow at bedtime, to help me get me in a relaxed state of mind after a long day. 

 *Valid 2/28 - 3/6/18. While supplies last. Not valid at Whole Foods Market 365™ stores. U.S. only. No rain checks. 

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