Healthy Eats by Kat: Chicken Wrap

The science is clear: If you want to live long, exercise more, have enough sleep, do not smoke, limit alcohol intake, and eat the right kind of food.


This year, Kat made a personal promise to eat as healthy as possible. This makes me the lucky beneficiary. It’s hard to “eat healthy” when you’re living a busy life in the Metro -not only are they costly at restaurants, the 5 minute line and order pick-up in fast-food chains are the easier and more practical choice. Or are they really?

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A happy wife leads = healthy life


From eating at fast-food restos which became a poor habit last year, Kat now prepares our food at home -fresh, delicious, and most of all packed with good and essential nutrients.


I’ll try my best to share every Saturday our favourite picks for the week and hopefully inspire and convince you that consistently eating healthy is fun and enjoyable, and most of all -it doesn’t have to be expensive.


This week’s pick is Kat’s Chicken Wrap.


Kat’s Chicken Wrap



The ingredients:

  1. Romaine lettuce
  2. Organic red quinoa
  3. Chopped tomatoes
  4. Cheddar cheese
  5. Hummus
  6. Chicken breast marinated in garlic and pepper


The finished product:


Kat’s Chicken Wrap prior to rolling


The verdict: easy to make, delicious, and light yet nutrient-packed.

Have a great weekend, everyone. And remember, eat healthy! =)

PS. I won’t be mentioning any brands in my site so if you want to know the specifics of the products and the micros, Kat would be happy to discuss with you. Feel free to email her at =)


Make it count.

“Your life is God’s most precious gift to you and to the people around you. Make it count.”

These were the words Ate Elma told me today as she had her one of her last few follow-ups with me. She is a Stage 4 breast cancer patient who has been receiving treatment at our institution (UP-PGH Cancer Institute) for a decade now. I’m already the fifth batch of cancer doctor who has treated her and she is very much aware that in a couple of months, half of the team will graduate (hopefully) and she will be having a new physician.


It has only been two weeks since our clinic resumed after the holidays, but these two weeks seemed like forever. Patient visits were longer than usual and full of mixed emotions -some were joyful tears, while some were sad goodbyes.


After quite a handful of deaths I have encountered during my training, I never thought that saying “goodbye” and “thank you” to the patients whom I have taken cared of and shared both good and difficult times with would be so emotionally taxing. I can still vividly remember moments when “complete treatment responses” were celebrated, and times when “cancer recurrences” were mourned.


This makes us, physicians, indebted to all the patients whom we have had the fortunate privilege of serving, and in the process learn and  become what we are today and what we will be in the future.


Today Ate Elma reminded me that everything in life is a gift. Everyone we meet is gift.

Our life is God’s gift. Let’s make it count.



Penabled by my colleague and amazing friend, Lance (bottledbrain), since 2019. But these pens given by my patients are my favorite. Thank you. ❤