He Found Fitness After Fighting Cancer

Functional Aging

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  1. He Found Fitness After Fighting Cancer

    Todd Allen and his wife took a European trip seven years ago.

    He felt terrible by the time they got home.

    Blood tests revealed cancer. Stage 4. Bone marrow.

    Todd underwent 18 months of chemotherapy and had knee and hip surgery.

    Never much for exercise, Todd then made a decision: “After the recovery, I said I gotta get my act together.”

    “I’ve been a gym rat ever since,” Todd, now 65. Now, with a healthy prognosis, he wakes up early each morning to lift weights, runs stairs, and do other physical activity. “I look better now than I ever have in my life.”

    The Research on Exercise and Cancer

    Research proves that exercise is good for our health at any age. Experts say it also helps prevent cancer and lower its risk of recurring. And regular exercise benefits cancer survivors the same way it helps the general population – by reducing obesity and blood pressure, lowering the risk of heart attack, stroke, diabetes, and more.

    Strength training is essential to help maintain muscle and bone density. People generally lose muscle mass with age, and cancer exacerbates the decline.

    The National Cancer Institute shares robust data about how exercise can reduce the risk of certain cancers:

    • Breast cancer by 20 to 80 percent
    • Endometrial cancer by 20 to 40 percent
    • Colon cancer by 30 to 40 percent

    The Clinical Oncology Society of Australia issued formal guidelines recommending exercise as a part of treatment for all cancer patients. It said:

    • Exercise should be a part of standard care for cancer patients to fight the disease and the side effects of treatment.
    • Treatment teams should promote physical activity so patients meet exercise guidelines.
    • Patients should be referred to an exercise physiologist or physical therapist.

    “If we could turn the benefits of exercise into a pill, it would be demanded by patients, prescribed by every cancer specialist, and subsidized by the government,” said Dr. Prue Cormie, author of the organization’s report. “It would be seen as a major breakthrough in cancer treatment.”

    A healthy lifestyle should include exercise – which also helps limit other factors like obesity and blood pressure before and after cancer.

    After treatment, exercise helps restore self-esteem and a sense of control, which cancer strips from patients, says Andrea Leonard, founder of the Cancer Exercise Training Institute. “Teaching them to regain control empowers them, increases esteem and confidence, and takes them from victim to survivor.”
    ‘Let’s Get Some Life While We’re Here

    For Todd Allen, working out at the gym brings him the variety, social interaction, and mental health benefits he craves.

    “I love the comradery,” he says. “You have to show up, or you get razzed. That’s key for consistency.”

    With his health now solid and his outlook bright, Todd is committed to enjoying every day.

    “Let’s get some life while we’re here,” he says. “I’m going to hold onto this thing for as long as possible.”

    If you want to lower your risk of a heart attack, stroke, diabetes, and cancer while building a camaraderie with like-minded peers, Your Personal Best Training Studio is for you. Our team of functional aging specialists will assist you with your health and fitness goals. Try our 21-Day Strength and Longevity Program to get guaranteed results.

  2. Healthy Recipe, Chinese-Style Hand-Shredded Chicken

    Boneless skinless chicken breasts are versatile, high-protein, low-fat, and convenient to use, but they can quickly turn dry and tasteless if overcooked. This recipe, slightly adapted from one in “The Walks of Life,” relies on a simple poaching method that ensures tender, juicy, aromatic results. Once cooled, the chicken is shredded and dressed in a light soy-based dressing loaded with garlic and ginger (chilies if you like heat), then tossed with red onion slices, cilantro leaves, and toasted sesame seeds — a delightful, low-fuss way to ring in the Chinese New Year (January 22) or to whip up for a healthy entree any day or night. Serves 4. RECIPE HERE. – Susan Puckett

    For the chicken: 

    • 1 pound boneless, skinless chicken breasts (brought to room temperature 1-2 hours before cooking)
    • 6 cups water
    • 3 thin slices of ginger
    • 1 scallion, halved crosswise

    For the sauce: 

    • 2 tablespoons finely chopped scallions (white parts only)
    • 1 heaping tablespoon garlic (3-4 cloves)
    • 1 tablespoon minced fresh ginger
    • 1 or 2 fresh Thai bird’s-eye chilies or a pinch of dried chile flakes (optional)
    • 3 tablespoons neutral oil
    • 2 tablespoons light soy sauce
    • 2 teaspoons Chinese black vinegar (or white rice vinegar or rice wine vinegar)
    • 1 ½ teaspoons oyster sauce
    • 1 teaspoon toasted sesame oil
    • ½ teaspoon ground Sichuan peppercorns
    • ½ teaspoon granulated sugar

    For serving:

    • ½ cup thinly sliced red onion
    • ¼ cup chopped fresh cilantro
    • 1 tablespoon toasted sesame seeds
    • Fine sea salt to taste


    1. Prepare the chicken: In a medium pot, combine the water, ginger, and halved scallion and bring it to a boil.
    2. Completely submerge the chicken into the water and allow it to return to a boil. Then immediately reduce the heat to its lowest setting, cover, and simmer for 5 minutes.
    3. Turn off the heat and allow it to continue to steep in the hot liquid, untouched, for 10 minutes. Meanwhile, prepare an ice bath in a large bowl and set it beside the sink.
    4.   Check the chicken for doneness by piercing the thickest part of the meat with a sharp skewer to see if the juices run clear. If not, leave it in the water for 5 more minutes, then check again.
    5. Transfer the chicken to the ice bath for about 5 minutes or until cool enough to handle, then shred the meat and transfer it to a serving plate. (Reserve the flavorful broth, if desired, for cooking jasmine rice or other uses.)
    6. Make the sauce: In a medium heatproof bowl, combine the scallions, garlic, ginger, and chilies (if using). Mix in the soy sauce, vinegar, oyster sauce, sesame oil, ground Sichuan peppercorns, and sugar. Heat the neutral oil in a wok or small saucepan until shimmering, and carefully pour the aromatics into the bowl.
    7. To serve: Toss the chicken in the sauce, along with the onion, cilantro, and sesame seeds. Season to taste with salt. Serve cold or at room temperature.

    Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

  3. Merry Fitmas! 2022 Gift Guide

    Happy shopping! If you still have fitness-minded folks over 50 on your shopping list, we’re here with this 2022 Fitness Gift Guide. These represent a range of prices, goods, and services, all to help that special person exercise and enjoy a healthy lifestyle.

    1. E-Bike. More than just a fad, e-bikes are here to stay. They give you a range of boosts to help you keep riding longer. Surveys show that you still get great exercise, and you’re more likely to use them more than regular bikes. Prices vary widely; this best-seller on Amazon is on sale for $1,000.
    2. Drink Coasters That Look Like Barbell Plates. These are whimsical and give a bit of friendly support to the lifter on your list. And now the cheapest item – just $12.99.
    3. Adjustable dumbbells. They’re handy around the house, garage, or home gym. These kinds of items also come in various prices, weights, and quality.
    4. A Theragun. These hand-held massage devices above made a big splash and have been showing up in gyms and studios everywhere. They offer deeper muscle treatment to soothe chronic and acute pain, release tension and soreness, and improve circulation, flexibility and sleep from $149.
    5. Resistance bands are low-tech but are also handy to have. They’re available from many rubber and fabric retailers, starting at around $10. They can provide a good workout at home and are super simple to toss in a suitcase for travel. Here’s just one example, Fit Simplify, available on Amazon.com.
    6. A new mat. Maybe it’s time to get a new one, or it’ll be the first. Either way, it’s great to have a mat handy for home workouts or to take to yoga or Pilates class. Also affordable by countless retailers.
    7. Weighted blankets. Studies show that weighted blankets help us calm down, feel secure, and rest better. And rest is one of the essential elements of fitness.
    8. Skid-Proof Socks. Everybody loves getting new socks, especially when they have rubber on the bottom to keep you from slipping on floors at home or in yoga class. They’re low cost and high value.
    9. Bhu Bars are keto-friendly, low-sugar, organic, and vegan. The best thing is they’re insanely delicious in flavors like chocolate chip, peanut butter, and coconut. Hit your macros, whatever they might be, and fight hunger with these healthy snacks.
    10. Headspace App. Mindfulness and meditation can seem intimidating to newbies. But this friendly, fun, and effective smartphone app makes it easy to gain benefits. $70 a year.

    Of course, the best gift is your time and attention. So, go on a walk, bike ride with people you love, or whatever outdoor activity appeals to you. Treat them to a meal at their favorite healthy restaurant. Better yet, see us and start your 2023 fitness journey by trying our 21-Day Strength and Longevity Program,  the best year for everyone involved. Happy Holidays!

  4. Goals Keep Us on Track for Fitness Success

    Fitness goals drive Jerry Mathis.

     They compel him to accomplish athletic feats that most people wouldn’t attempt – let alone most people who are 76 years old.

    “If I just went to the gym to exercise without also having a goal in mind, I’m not sure how much progress I would make – in my physical abilities or mental,” says Jerry, a retired music teacher. “Part of what works for me is to have a goal. I enjoy it.”

    Jerry recently completed two-thirds of his 2022 fitness goal. He ran a 5K obstacle course race and a 10K obstacle course race (on the same weekend), part of his planned “trifecta.” He aims to complete it with a half marathon-length race of more than 13 miles and 30 obstacles.

    And he only ran his first obstacle course race last year, right before his 75th birthday.

    “They’re addictive, believe it or not,” he says. “If you do one, you want to do another.”


    Goals Are a Proven Way to Succeed

    What kind of goals do you have for your fitness and health? They don’t have to involve running races or climbing obstacles like Jerry’s.

    Some people want to exercise to improve at golf, tennis, or other sports.

    Others want to lose a certain amount of weight – or lift a certain amount of weight.

    Maybe you want to lower your blood pressure or risk of developing type 2 diabetes.

    The motivations are endless, and it doesn’t matter your choice.

    But we know that setting goals helps by:

    • Providing motivation and accountability
    • Developing plans to make the gains you want to achieve
    • Managing your time and other commitments
    • Setting expectations – and seeing your progress along the way

    Some people apply a tool from business, making SMART goals that are Specific, Measurable, Achievable, Relevant, and Timely.

    A ‘Trifecta’ by the End of the Year

    Jerry works out at the gym with a trainer on his core, balance, strength, and cardio. His trainer stresses the importance of setting intentions and reaching them. A few years ago, it was to jump a certain height and the next to deadlift a certain weight.

    “He has put me on these goals, and so far, we’ve reached them,” Jerry says.

    This year aimed to complete the three races of varying distances. Jerry ran the shorter two in October and is now preparing for the half-marathon. It will be just a couple of months before Jerry’s 77th birthday, and he still has no plans to quit exercising and be sedentary instead.

    “I can’t do that,” he says. “That’s not my lifestyle. I don’t want to grow old sitting on the couch eating potato chips. I’ve got to be out doing something.

    “This is crazy, but I hope I can go into my 80s doing this thing. I’ll give it a good try.”

    > Are you working toward your fitness goals? Let us help. Our coaches have been helping men and women over fifty move better, feel better, and age actively. Try our 21-day strength and longevity program and reach your fitness goals.

  5. Running, Still A Great Exercise Choice


    Here’s one big athletic event coronavirus couldn’t cancel: Global Running Day and related activities this week.

    In countries around the world, the annual event celebrates and encourages running and physical movement. The focus is online this year, of course – but the point is a good one any day.

    “During these challenging times, many people are turning to running as a solution to help release anxiety, gain perspective, cope with cabin fever, and keep up wellbeing,” organizers say on their website.

    Here’s one example among the countless: Chuck, a 56-year-old business consultant in London, who has enjoyed gym fitness and swimming over the years.

    “Of course, it took a pandemic to get me running,” he says. “My gym closed, and that forced me to realize that the only gym I had was the one I could lace up on my feet.”

    Join the Virtual Race This Year

    This year’s event will be celebrated digitally because of the health crisis. “It’s important that we all keep active in a safe and responsible way,” organizers say.

    Indeed, a new study shows that people who exercised during the early stages of the coronavirus lockdown were less prone to depression and the effects of stress.

    We’ve said countless times that exercise is the best medicine for mood, anxiety, poor sleep and countless other wellness issues. But this pandemic is unprecedented, with millions of people staying home and exercising less. This study is one more reason to get off the couch and take care of yourself now (and after the pandemic).

    People everywhere can join the free New York Road Runners virtual race now through June 7. Just run or walk a mile anywhere and share the news on social media.

    Organizers hope that, after you complete your mile, you will tag a friend on social media with #Run1Tag1 and encourage them to do the same.

    “Together we’ll create a worldwide game of virtual tag,” they say. “Although we’re running separate routes, we’re all in this together to stay connected and healthy.”

    Staying Active for Mature Adults

    In non-pandemic times, the NYRR Striders offers free, coach-led walking sessions every week in senior centers, neighborhoods and parks.

    Nowadays, the group offers online workouts and resources: “We believe in the power of fitness to keep adults physically and mentally strong, especially in the wake of COVID-19.”

    The group is encouraging mature adults everywhere to enjoy walking or running – both excellent forms of exercise, regardless of age.

    Wednesday, June 3 is Global Running Day, but this year more than ever, the date is just a way to raise awareness and encourage people of all ages to be physically active. Around the world, millions over 50 run on a regular basis, with countless more out there walking.

    Their numbers have swelled this year with people like Chuck in England, who haven’t been able to go to the gym or studio.

    “This has been a very stressful time,” he says. “And at the beginning of London’s lockdown, I was eating myself into a very fat comfort zone.

    “Once I started running regularly, my appetite came back under control, I kick-started my metabolism, and I gained a notch back on my belt.”

    That’s good motivation to make every day a global running day.

  6. Taking Time Off Exercising?


    ‘You Can’t Afford to Take Two Months Off’

    By Prime Fit Content

    Dan Ritchie is president and co-founder of the Functional Aging Institute, the nation’s leading business source for gyms and studios helping people over 55. He also has his own studio, Miracles Fitness, in West Lafayette, Indiana. So, he has valuable perspective as a consultant, coach and business owner.

    Dan spoke recently with us and a group of fitness professionals from around the country. Here are some thoughts he shared about how fitness for “older” people is shaping up during and after Covid-19.

    As you know, more states are loosening restrictions on businesses, and gyms in some states have been allowed to reopen.

    Dan says it’s important for everyone in this demographic to keep exercising on a regular basis – regardless of current regulations or guidelines in each state. So, whether you’re at home or willing and able to go to a fitness center, take charge of your fitness every day.

    “Exercise is vital for functional longevity, no matter how you do it,” says Dan, who has a doctoral degree in Health & Kinesiology from Purdue University. “You can’t afford to take two months off.”

    That’s why many gyms, including ours, have provided online training, video workouts and more to keep people moving and motivated.

    The vast majority of older people don’t exercise at all – and that was true even before the coronavirus hit.

    The US government and the World Health Organization say adults should get 150 minutes of moderately intense cardio exercise per week, or 75 minutes of vigorous activity. Also, we should all participate in resistance training at least twice a week to maintain strength, balance, bone health and more.

    After age 50 or so, exercise becomes even more important to help maintain physical and mental health – and to maintain social bonds. During the coronavirus lockdown, it has been easy for many “older” people to stay at home and risk not only inactivity but also isolation. That’s another reason it’s important to reach out to family and friends.

    Online training has been a surprise hit with mature people who have found it a great way to stay in touch with others.

    Dan also calls it “ageism” to perpetuate the myth that mature people can’t learn to use technology, like Zoom on a computer, to stay active. We definitely know that one’s not true, given how many of you are participating in our online workouts!

    If it’s time to return to the gym or studio, make sure you’re satisfied about cleanliness practices.

    “The consumer has to know that fitness is vitally important, but that doesn’t mean they should feel like they’re taking a risk going into a dirty gym with no clear policies,” Dan says. “So, think about what support you need to maintain a fitness regimen whether you’re at home or willing and able to return to the fitness center.”

    The important thing is, this is not a time to wait it out, doing nothing.

    You’ve got to move your body every day. We’re here to help you stay strong!

  7. Poles, Can Boosts Your Workout


    Urban Poling, or Nordic Walking, Boosts Your Stepping Workout

    Walking is a terrific, popular form of relaxation and exercise, of course.

    But what if you could jazz it up with a couple of poles?

    That’s the premise behind urban poling, or Nordic walking, which is growing in popularity in North America after making a splash in Europe. It was developed to train cross-country skiers, but its health benefits for everyone were quickly discovered.

    “Nordic walking is not very different from regular walking—you’re just adding ski poles for your hands,” says champ Karen Asp. “Once you get the hang of it, you can cruise along and even achieve a similar intensity as running but with less perceived exertion.”

    The poles distribute the workload among all four limbs, so it’s less stressful on the body than running.

    The American Nordic Walking Association says it engages your core much more and is a solid upper-body workout. It’s also low-impact and easy on the knees and other joints.

    Harvard Medical School says, “Nordic walking combines cardiovascular exercise with a vigorous muscle workout for your shoulders, arms, core, and legs.” It uses 90 percent of your muscles, not just the half below your waist.

    The poles are good for balance, Harvard says. “Nordic walking is also associated with reductions in fat mass, ‘bad’ LDL cholesterol and triglycerides, depression, anxiety, chronic pain, and waist circumference.”

    You can do it in urban settings, parks, or trails. And all you need is a pair of poles, which you can order online for between $20 and $200.

    So, spice up your walk and enjoy the outdoors.

  8. Success Story: Online Training


    Success Story: How an Online Training Session Made a Believer Out of Me

    I live in a small condo in the middle of a big city, with no room for workout equipment inside.

    After the coronavirus hit a few weeks ago, I wanted to keep working out. I’m 56, and I’ve never gone two weeks without going to the gym. I was doubtful when I started hearing about gyms, studios, and trainers offering online workouts. I like weights, room to stretch, and cardio equipment.

    Luckily, my city has miles of paths and plenty of beautiful parks right outside my door. And a friend in the fitness industry showed me how easy and effective at-home workouts can be.

    Move Your Feet

    Instead of driving almost every day to the gym, I started walking in the afternoons. I quickly got up to 4 miles at a pop, every other day.

    It was good exercise, of course, and it felt wonderful to be outside and among people.

    Seriously – birds were chirping, children were laughing, and the sunshine warmed my soul.

    I remembered the physical and psychological benefits of walking. It doesn’t just make us feel good – it’s good for our bodies and it stimulates our minds.

    Henry David Thoreau knew this: “The moment my legs begin to move, my thoughts begin to flow.”

    Science agrees. In one study, experts found participants who walked more saw an 81 percent rise on a key scale to measure divergent and convergent thinking, the two main components of creative thinking.

    Bloom Where You’re Planted

    I pushed the coffee table into the corner for my first tentative attempt at a home workout. It was OK, but I needed someone to help me make the most of it.

    That’s when I got an email from Drew, a local trainer I’ve known for years but never used. He’s a nice guy with a sterling reputation and a cover-model physique. Plus, he was giving a free week, so I had nothing to lose.

    So, on Monday morning, I put my laptop next to the TV, cleared my floor again, and logged on for the session, along with about 10 other people. (Zoom is a snap!) Drew told us to find a couple of cans of food and a heavy book or bottle of detergent, plus a small bench or ottoman.

    He then led us through a challenging full-body workout. My heart rate was up. I was sweating. At a few points, I struggled to keep up.

    Drew was there with gentle encouragement for me and the others, and I stuck with it – glad at the end that I did.

    More Than Enough for Now

    I didn’t go for a walk that day, but I’m still going to incorporate it into my routine, along with online workouts at home.

    Walking is a great exercise, particularly for other people over 50 and especially now, since we’re all facing challenges to exercise or even just to move our bodies.

    Meet the challenge. Between simple walking and the magic of the Internet, I did – and I’m so glad.

    As difficult as life can be right now, we all have to take care of ourselves.

    We got this, y’all. Stay strong.

  9. A Fitness Love Story


    In fitness and in love, Shebah and Nate are Baby Boomers who personify a Millennial phrase: #relationshipgoals.

    The pair, both over 60, met and became trainers late in life. They now live together, work together, and share a robust relationship that includes healthy living at its core.

    Their fitness love story offers lessons for all of us at Valentine’s Day and year-round.

    How They Met

    Shebah and Nate were both involved in successful careers when they interviewed for a municipal recreation job.

    Nate got it, but the first time they met – at a grocery store, without knowing about the professional rivalry – Shebah was smitten.

    “I turned around and looked at this guy, and he’s really fine…,” she recalls. “I applied for the job, and then I got him.”

    Shebah became a catalyst for Nate’s transition to exercise and healthy eating. He had recently suffered a health scare while working a corporate job that involved a lot of travel and stress, without any time for taking care of himself.

    That was more than 10 years ago, and the pair are both super-fit and devoted to helping their clients, and each other, live their best lives for as long as possible. Some of their clients are younger adults, but many are over 50, as well.

    Nate and Shebah stay active inside the gym and outside of it.

    “It’s important to us that we walk our talk,” Nate says. “We want to make sure we do what we suggest.”

    Shebah adds, “We’re promoting this whole idea of being ageless, so we want to look that part.”

    Tips for Other Couples

    Part of their motivation to stay fit is rooted in their concern for each other. They share that philosophy with other mature adults who want to get fit or remain fit.

    “Do you want to stay healthy long enough so that your partner doesn’t have to take care of you?” Shebah asks. “People don’t think about that. But it creates a stronger bond.”

    Nate says fitness helps them grow their interdependence — common growth and experiences that make the relationship stronger. He has become a great friend to Shebah’s adult son, whose activities as a special-needs athlete keep the family moving.

    Some research suggests that working out with your significant other is good for both your workouts and your relationship. But sometimes, one partner is ready to exercise and eat right, while the other one isn’t yet on board. This couple cautions against applying too much pressure if that’s the case.

    “You can only do it for yourself – you can’t do it for somebody else until they want it,” Nate says.

    “You have to make up your own mind that fitness is for you,” Shebah adds. “The other person doesn’t always listen. You can lead by example.”

    That idea of being “ageless” means something different to everyone, and Shebah and Nate urge people over 50 to focus on posture, alignment, balance and nutrition, along with strength and cardio training.

    “It’s not about trying to be 25 again,” Nate says. “It’s about dealing with your issues and getting on with your life the way you want to. Getting old isn’t for weaklings.”

  10. Creamy Chicken Noodles


    This creamy, comforting dish is 100 percent grain, gluten and dairy-free, which you’ll find hard to believe when you dig into it. Remember to come up for air as you enjoy this tasty noodle dinner with zero guilt!

    The noodles used here are Banza Rotini made from Chickpeas. These have twice the protein, twice the fiber and half the carbs of traditional wheat noodles! What’s really cool is that by making swaps like this in your cooking, your family gets healthier and more fit without ever realizing that you’re feeding them something that’s good-for-them. Sneaky, sneaky!

    Courtesy of RealHealthyRecipes.com

    What you need
    Servings: 8

    • 1 tablespoon olive oil
    • 1 yellow onion, chopped
    • 2 pounds boneless, skinless chicken breasts, cut into 1-inch cubes
    • 1 teaspoon garlic powder, divided
    • 1 teaspoon sea salt, divided
    • ½ teaspoon onion powder, divided
    • ½ teaspoon black pepper, divided
    • ½ teaspoon sweet paprika, divided
    • ½ teaspoon dried basil, divided
    • ½ teaspoon dried thyme, divided
    • 1 Lemon, juiced and zested
    • 2 cups Mushrooms, sliced
    • 1 (8oz) box Banza Rotini made from Chickpeas (or 5 zucchini turned into noodles with a veggie peeler)
    • 2 heads Broccoli, chopped
    • 1 tablespoon coconut oil
    • 1 tablespoon coconut flour
    • 1 can (13.66oz) coconut milk, full fat
    • ½ cup nutritional yeast
    • 1 tablespoon dijon mustard
    • 1 tablespoon mirin OR white wine


    1. Heat the olive oil in a skillet over medium-high heat. Add the onion and cook, stirring often, for about 8 minutes, until soft.
    2. Rinse the chicken breast and pat dry. Cut into 1-inch cubes.
    3. Measure out the spices, dividing into two small bowls.
    4. Combine the chicken pieces with half of the spices and the juice and zest from the lemon. Mix well until all of the chicken pieces are evenly coated.
    5. Add the chicken to the onions in the skillet and cook for another 10 minutes, until all of the pink is gone from the center of the chicken pieces. Add the mushroom and cook for another 4 minutes. Transfer the chicken mixture to a plate, cover and set aside.
    6. Bring 8 cups of salted water to a rolling boil. Add the Banza noodles and stir immediately. After 5 minutes, add in the broccoli. Boil for another 4 minutes, then drain the noodles and broccoli.
    7. In a large skillet, melt the coconut oil over medium heat. Whisk in the coconut flour and continue to whisk until browned. Add the coconut milk, nutritional yeast, Dijon, mirin (or white wine), and the remainder of the spices. Whisk frequently until the sauce begins to boil. Reduce the heat to a simmer and continue whisking for 5 minutes, as the sauce thickens.
    8. Add the chicken, veggies and noodles to the sauce and mix well. Cook until warmed through. Serve immediately and enjoy!

    One serving equals: 499 calories, 24g fat, 431mg sodium, 29g carbohydrate, 8g fiber, 5g sugar and 46g protein.

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