Thursday, December 31, 2015

Almond Crusted Chicken Breast

As I'm preparing to officially start our Master's Hammer & Chisel group next week, I was looking thru some of the recipes they have in the book and decided I HAD to try this one!!

6 (4oz) Raw Chicken Breasts
1/2 cup Almond Flour
1 tsp minced garlic
1/4 tsp lemon peel (lemon zest)
1/4 tsp Sea Salt
1/4 tsp Black Pepper
1 Large Egg
1/4 cup water
1 Tbsp Olive Oil

Preheat the oven to 425 degrees F
Cut the chicken breast in half (horizontally) and tenderize each piece.
Combine the almond flour, sea salt, garlic, pepper, and lemon zest. Mix well.
In a small bowl mix water and egg together and stir.   Dip each piece of chicken in the egg mix and then dip it in the flour mix.   Heat oil in skillet (if you have an oven safe skillet that works best) and place each piece of chicken on the skillet... cook for 4-5 min.  Then turn and place skillet into the oven and back for 12-15 min.  Chicken Temp should be at least 165 degrees.
**If you do not have a oven safe skillet you  a regular stove top skillet and then place chicken on to a baking dish later.

Monday, December 21, 2015

Holiday Week Tips!

Here are 7 Tips to help you get thru a Holiday week, without completely blowing your progress!! 

1. Plan ahead!!! 

Planning ahead is KEY anytime it comes to health/fitness.  Chances are you probably don't have a holiday party EVERY day this week, right?!  (And if you do, you have one heck of an exciting life compared to mine.  ;) ).   So, make it a point to eat super clean and follow the plan on the days you are NOT partying.  Then, on the days you do have something to go to think about what the party or get together will be like.... What kind of foods will be there, what are the people going to be like, will there be soda or alcoholic beverages?  Maybe you decide to make that day/party your cheat meal or day. That's totally fine! 

2. Don't starve yourself.

Try eating something healthy at home before an occasion involving food, that way you aren't starving when you get there.... and will be less likely to over indulge.   I usually like to eat a piece of fruit, a yogurt, or other light snack before I go. This helps to curb hunger so you don’t binge when you’re there. If the event is in the evening, make sure to have a healthy breakfast and lunch.

3. Bring your own dish.

If you're afraid there won't be an healthy options, offer to bring a healthy appetizer or dish to serve at the main meal.  OR if you're hosting make a few healthy options. This way, you are assured there will be something “safe” to eat. Others will appreciate your efforts, too!

4. Drink TONS of water!!! 

Water is going to make you feel fuller.... plus it will help flush out those cheats you do decide to take advantage of!!!  :) 

5. Exercise

Make sure you are sticking with your normal workout schedule and maybe try to add an extra workout in if you can.  A little extra cardio is never a bad things, especially when you plan on ENJOYING a lot of good foods!!   PLUS exercise can help you cope with stress and depression, which are common for many people during the holidays. 

6.  Make smart substitutions. 

Practice making your favorite dishes a little healthier.  Cut the sugar by one-third in the recipe.  Use trans-fat-free margarine instead of lard or butter. Use one percent or evaporated skim milk instead of whole milk or cream.  There's almost always a healthy substitute.  

7. Limit leftovers 

If you are hosting the event, you'll want to try to make your home a safe haven afterwards. Send your guests home with the high-calorie leftovers. There are enough temptations outside the house. There is no need to make your home a difficult place to maintain control.

AND lastly.... HAVE FUN and don't stress!!!  A single day of overeating is NOT going to make or break your eating plan. It takes days of overeating to gain weight. If you overindulge at a holiday meal, put it behind you. Return to your usual eating plan the next day, and leave your guilt behind.  Celebrate the TRUE meaning of the Holiday... Try to give food less importance by focusing on what the holidays are really about and enjoy the time you get to spend with family and friends. :)

Wish you ALL a VERY Merry Christmas and Happy New Year!! 

Friday, December 11, 2015

Healthy Candy Bar?

HOLD UP!! Where are all my CHOCOLATE LOVERS?!!  You have GOT to try these!!!

I'm a sucker for ANYTHING chocolate but I have to admit I'm always a little skeptical to try new "homemade", "healthy" things.  BUT since my friend Staci ( recommended them and there was ONLY 4 ingredients, I thought I'd give them a try!!  AND I was pleasantly surprised AND the kids LOVED them too!

Give them a try and let us know what YOU think!  

  • 1 tsp Natural Peanut Butter
  • 1 tsp Raw Honey 
  • 1 tsp melted Coconut Oil
  • 1 tsp Cocoa Powder
Mix all ingredients together until smooth.  Pour into a small plastic tray or even a Tupperware lid will work.  Freeze it!  It only takes about 15 min to freeze but you can leave it in the freezer until you're ready to eat it!  

In the words of my Daughter... "Oh, Mom, these are SOO GOOOD... we should make them everyday!!"

Can't Stop, Won't Stop!

"One day I just woke up and decided I didn't want to feel like that anymore.... or EVER again. So I changed..."
AND it was the BEST decision I've ever made for myself. Sometimes I wonder how I would feel or what I'd be doing if I didn't wake up that day a decide to change.... I don't know why that particular day was any different than the rest, I mean I had felt horrible about myself for a long time and I heard about Shakeology and T25 in the past but it wasn't until 'that day' that I decided to JUST DO IT!
It's not always easy and I know I still have a long ways to go and I know not everyone understands or agrees with what I do BUT I've come this far and feel so good... NOTHING can stop me now.
When you're ready to make that change, just know that, YOU CAN DO ANYTHING YOU PUT YOUR MIND TO..... AND I AM HERE AND HAPPY TO HELP, IF YOU NEED IT!