RECIPE

CHICKEN CHICKEN BURRITO BURRITO BOWL BOWL

There is nothing like a dinner made simple and healthy! This burrito bowl is packed with complete nutritional balance. With vegetables, grains and protein. It’s as easy as throwing everything into a bowl and enjoying it.

Chicken breasts are lean and loaded with protein. One serving has around 28 grams of protein with only two grams of fat. The number of amino acids in a chicken breast are abundant and support overall bone health. They are also the building blocks of muscle tissue. Consuming chicken breast may help reduce osteoporosis and decrease the chances of heart disease. It also contains high levels of zinc, iron, copper and vitamin B12.

The black beans in this recipe contain high amounts of fiber, protein and antioxidants. They have been linked to reducing the risk of heart disease, diabetes, and have the potential of decreasing the risk of certain cancers. Black beans are rich in vitamin A, folate, potassium, iron and calcium.

In a half-cup serving, there are eight grams of protein and seven grams of fiber.

These are only some of the benefits this recipe provides. From the guacamole to the beans, chicken and the corn; all the ingredients play a role in the flavors and nutritional values. Not only is it delicious, it is filling and it can be dressed up however you like! The combinations are endless and the whole family can make their bowl unique and to their liking! INGREDIENTS • 6 boneless skinless chicken breasts • 1/4 cup chopped cilantro • 1/4 cup lime juice • 2 tbsp olive oil • 3 cloves garlic minced • 1 tsp cumin • 1 tsp sea salt • 1 tsp black pepper • 1 1/2 cup basmati rice, cooked • 1 cup corn fresh or canned, drained • 1 red bell pepper, sliced • 1 can black beans, drained • 1 cup shredded cheese • 1/4 cup guacamole • 1 tbsp sour cream • 1/2 cup salsa DIRECTIONS  In a large zip lock bag, pour in the lime juice, cilantro, olive oil, garlic and spices. Add the chicken, sliced bell peppers and combine until they are coated. Place in the fridge and marinate for 30 minutes or overnight.  Heat heavy-duty pan to mediumhigh heat and lightly oil it. Add the chicken and bell peppers to the pan. Cook chicken for 5-7 minutes on each side or until cooked through. Remove from heat and cover.  In a medium serving bowl add about 1/2 cup of cooked rice. Top with chopped cilantro, grilled chicken, cooked bell peppers, beans, corn, sour cream, guacamole and salsa.  Serve with tortilla chips if desired.

Amber Marie Arevalos

Nutrition Calories: 326kcal Carbohydrates: 19g Protein: 31g Fat: 14g

By Jack Burden BOOST YOUR CHILD'S Confidence Confidence

GROWING UP ISN'T EASY, ESPECIALLY IF YOU'RE FEELING A LITTLE INSECURE. IN OUR SOCIETY, IT'S EASY TO FEEL BESIEGED ON ALL SIDES BY MESSAGES THAT TELL US WE'RE NOT GOOD ENOUGH, AND THERE ARE PLENTY OF FAMILIAL AND SOCIAL PRESSURES TO ADD TO THE MIX. FORTUNATELY, THIS ARTICLE HAS SOME AWESOME TIPS FOR HOW PARENTS CAN HELP BOOST THEIR CHILD'S CONFIDENCE.

1.Praise Them. It's easy to automatically assume that kids already have a healthy dose of confidence, but we all know that's not true. Kids need praise just as much as they need anything else in life. When you notice something they've done that you can compliment, do it. Make sure to find things at home and outside of the home that your child can do well so they can experience success. It will give them a foundation for their self-esteem which will help them feel good about themselves even when times are tough. 2.Encourage Them to Dream Big. Kids are capable of amazing things especially if you encourage them. Tell them to think about all the things they want to accomplish and make those their focus from now on. Make it a point to help them dream about how they'll achieve those goals, and then give them as much support as you can so that they can make their dreams a reality. 3.Teach them to be less selfcritical. Whenever someone actively criticizes or judges themselves, they will naturally have a harder time feeling good about who they are and what they can do. Kids generally aren't very aware of this selfcritical tendency, so help them learn to recognize unwanted negative thoughts and replace them with more positive ones. 4.Help them identify their strengths. Your child might not feel confident because they don't understand their strengths. All of us have a special something that makes us unique, and if we're feeling unsure about ourselves, it's usually because we're focusing on our weaknesses rather than our strengths. If your child feels insecure, encourage them to take time to think about what they like most about themselves. Think of all the times they felt confident in the past, and then help them pinpoint what was going on in their mind at the time. 5.Give them a chance to shine. Children are natural performers, so if they don't feel confident in themselves, it can sometimes be hard for them to perform without having the assurance of being great at what they're doing. Make sure you give your child the opportunity to show off and show what they're capable of. If you take time to let your child know you are interested in their strengths and knowledge, this will give them the encouragement and confidence they need to have fun with their learning activities.

Confidence is the key ingredient that helps us make it through challenging times in our lives. At home and at school, confidence builds resiliency and helps us accomplish our goals. With the right amount of encouragement and support, a confident child can become a happy and successful adult.