Cinnamon Chicken Stew

Ingredients:

• 2 lb. Boneless Skinless chicken thighs
• ground cinnamon
• dash of salt & peppa
• 5 cloves of garlic, minced
• 1 large onion, chopped
• 2 cups water
• One 6 oz. can of tomato paste
• 1 tbsp Italian Seasoning

Directions

1. Rinse & trim the chicken; pat dry. Season both sides with cinnamon, salt, & pepper.
2. Heat a straight-edge pan (the one with sides that go straight up) on medium-high. Spray it with non-stick cooking spray. Brown chicken on both sides (2-3 minutes each), removing them onto a plate. Do this in batches to prevent overcrowding- it’ll produce too much liquid and you’ll be unable to brown the chicken.
3. In the same pan (now empty), add the onions and 3/4 of your garlic. Stir until garlic is golden brown.
4. Deglaze the pan with the water and loosen the stuck on bits. Add the tomato paste, the rest of the garlic, and italian seasoning.
   5. Return the chicken to the pan. Cover. Simmer on medium heat for about 30 to 40 minutes. Add water to the sauce if it’s too thick for you. Serve over brown rice and roasted vegetables.

Nutrition Facts
Servings 8.0
Amount Per Serving
calories 196
% Daily Value *
Total Fat 4 g	6 %
Saturated Fat 1 g	5 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 76 mg	25 %
Sodium 475 mg	20 %
Potassium 1656 mg	47 %
Total Carbohydrate 7 g	2 %
Dietary Fiber 1 g	2 %
Sugars 5 g
Protein 20 g	39 %
Vitamin A	26 %
Vitamin C	20 %
Calcium	1 %
Iron	37 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Never skip a Monday {an inside look}

If there’s one thing I’ve learned the past few months, it’s to never skip a Monday workout. It gets harder to go later in the week if I don’t start out strong, because my own BS/excuses start creeping in. So, what does a training day look like for this gal? Here’s a look at what I do/eat on a typical day. This schedule is for when I workout in the middle of the day.

NUTRITION:

• Meal 1: Egg white omelet (4 whites) w/chicken & Frank’s Red Hot + 4 oz brown rice (as pictured above)
• Meal 2: 2 slices of bread* (Sara Lee Delightful Oatmeal + 1 tbsp natural peanut butter)
• Meal 3: Protein shake + pre-workout
• Meal 4: Protein shake + 4 oz chicken + 4 oz sweet potato +veggies
• Meal 5: 6 oz chicken + 1 cup broccoli

Protein choices vary between eggs, chicken breasts, thighs, tilapia, shrimp, salmon, and occasional red meat but I’m pretty dependent on my poultry products, as they are friendly on the budget 🙂

*P28 and Ezekiel bread are the best choices but I get the Sara Lee for taste and it gets used by people other than me in the household.

My daily nutrition tasks:

1. Drink 1 gallon of water a day – I use my BlenderBottle all day for this purpose, drinking 20 oz while I make breakfast (with lemon if I have it) before I sit down for meal 1.
2. Vitamins w/breakfast so I never forget – a daily multivitamin, calcium, fish oil for Omega 3s (healthy fats), and a couple of prenatal vitamin gummies (my fave! I save them for last)
3. Eating small meals throughout the day, typically every 2-3 hours.
4. Never be starving, but never be full 🙂

WORKOUT:

Cardio – STEPMILL. Forget the treadmill. You know that giant stairmaster thing that looks scary and you think you’d probably fall off of the second you try to get on it? That is your best friend. It’s the most efficient piece of cardio equipment that you will love and hate at the same time. We’re here for results right?

Lately I’ve been playing with HIIT (High Intensity Interval Training) cardio, as opposed to steady state, to see how it affects my body and I’ve really been liking it. Why? Short answer: Marathon runners vs. Sprinters (see photo comparison). You get the point.

Anyways, I’ll do 20 minutes a day. 30 seconds on level 10 while skipping a step and doing some glute kickbacks. 30 seconds at 15, and 30 seconds at level 20, and repeat.

LIFTING SESSION:

Squats 4 Sets of 15

Deadlifts 4 sets of 8

Superset:  Bulgarian split-squats 4 sets 15 + goblet squats 4 sets 15

Superset: Leg extensions + lying leg curls 4 sets 15

Burnout: cable machine glute kickbacks 4 sets to failure each leg

Happy Leg Day!

^click on the link for my instagram video

Oat Peach Crumble + Let’s End Goal Shaming!

I often get asked questions about the way I eat as an individual in comparison to what my family eats for dinner. The answer is always the same. Whatever I make, everyone eats. That doesn’t mean that everyone consumes what I do in a whole day. For example, J will have larger portions and eat sweets on more occasions than I, and baby M will have her snacks of crackers, cheese, yogurt, and various fruits (she’s into peaches right now) throughout the day. And guess who preps it all – this girl.

When people hear this, certain ones will offer a mournful look of pity and say ‘awww that’s so sad’  or ‘man, your life must be horrible’ and say something along the lines of ‘it’s like being at your own party and not partying’ or ‘it’s like making dinner while you’re fasting.’ The most entertaining part about these people are their faces – almost mockingly sympathetic with, get this, a slight hint of satisfaction. I completely do not understand why, but some people just feel the need to accept the common but outlandishly false misconception that a healthy lifestyle is a miserable one, especially when speaking of food. It doesn’t matter that in reality, I’ve never been happier or felt more confident about life, because when they’ve told themselves this lie, thinking ‘at least I’m happier,’ their thirst is quenched and they go off on their way.

Don’t get me wrong, I am not trying to shame anyone else’s lifestyle nor do I think any part of mine is above anyone else’s. We all have things to work on, and frankly I could not care less about what anyone else is doing. Why? Because I have my own life and my own goals. All goals have certain steps, a certain path one must walk on, and I’m just living my life working on that path, with an eye on the prize. It’s much like how a student must study to achieve their degree, or how an artist must develop and hone their craft in order to achieve their goal of inspiring others with their work.

So, the next time we ask anyone about their goals, let’s not be condescending or try to shame them, nor point out negative aspects of the course they’ve chosen. They know what they’ve signed up for. Whatever it may be, it’s not easy. It’s difficult and requires sacrifice. But they have heart, focus, passion, and determination. Respect that and just say, “Hey! That’s awesome. Way to go!”

“Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty… I have never in my life envied a human being who led an easy life. I have envied a great many people who led difficult lives and led them well.”― Theodore Roosevelt

blahblahblah done with rant. Now with today’s recipe! A friend asked me for some good ‘treat’ ideas to serve her fam. Hope this helps!

OAT PEACH CRUMBLE

Peaches + stevia + lemon juice

Crumble ingredients

Topping it off

Straight Outta Oven (couldn’t wait!)

End Result…mmm!

For the filling:

• 4 peaches, pitted & sliced
• 3/4 tbsp lemon juice
• 2 packets of stevia

For the topping:

• 3 packets of stevia
• 1/4 tsp salt
• 1/2 tsp cinnamon
• 1/8 tsp nutmeg
• 5 tbsp I Can’t Believe It’s Not Butter Light Spread, scooped into pieces
• 1 1/2 cup oats, ground to a flour in a blender/food processor
• drizzle of honey(optional)

Directions:

1. Preheat oven to 350ºF.
2. Filling: In a bowl, combine peaches, stevia, & lemon juice. Stir.
3. Spray a 9×13″ pan. Arrange the peaches in it.
4. Topping: Combine flour, salt, stevia, cinnamon, and nutmeg.
5. With a fork or a pastry cutter, cut the butter in to the dry mixture until it forms little peanut-size clumps (2-3 minutes).
6. Sprinkle the crumble over the peaches. Bake for 40 minutes.
7. Remove and serve warm.

Nutrition Facts
Servings 12.0
Amount Per Serving
calories 68
% Daily Value *
Total Fat 2 g	4 %
Saturated Fat 0 g	2 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 85 mg	4 %
Potassium 64 mg	2 %
Total Carbohydrate 10 g	3 %
Dietary Fiber 2 g	7 %
Sugars 3 g
Protein 2 g	4 %
Vitamin A	6 %
Vitamin C	5 %
Calcium	1 %
Iron	3 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Saturday…You mean Pancake day?

My hubby J comes from a family with a gazillion – and I mean that literally, traditions. It’s wonderful. One of them, which still goes on today, is Pancake Saturday mornings. But the pancake is far from the star of these 9 a.m. gatherings. Outshining the mix of “Heart Smart” Bisquick is a plethora of sugar-laden toppings. Aside from the butter, I’m talking two different types of pancake syrup (regular and buttermilk), multiple flavors of homemade jam, cool whip and Hershey’s chocolate syrup. I have even witnessed candy and pure granulated sugar as flapjack decor on some occasions. But don’t worry, there are blueberries, strawberries, and bananas available…if you want them.

When I was first introduced to this event, I was baffled. I didn’t understand the obsession with sugar, and after a couple of times of just having them plain, and being verbally and visually tempted, I began to participate in the ritual. After the moments of indulgence ALWAYS came those feelings. I would be bloated, lethargic, and sluggish. My throat would hurt from the cloying sweetness I had just consumed. But then I got over it, and I would partake again at the next visit…and the next…and the next…you get it.

Fastforward>>> January of this year marked a healthy change in our household culture, but I didn’t want to rob J of this tradition. There had to be a better way. A better pancake in taste and nutrition. And there was! In fact there are plenty! Here a couple of tried and true, new and improved pancake recipes that I’ve found around the blogosphere as of late (aside from protein powder(good quality), egg whites and water, that is):

From Ambitious Kitchen: Oatmeal Cottage Cheese Banana Pancakes {high in protein, gluten-free}

^^^This stuff is “better than regular pancakes” material, as quoted by my hubby. I will stick to it ’till the grave! + cottage cheese=protein=GAINS

From Simply Delicious: Easy and healthy Banana Oat pancakes

^For when cottage cheese is not on hand in mah fridge.

Why oats and bananas? Oats fall under the ‘slow-digesting carb’ category, so it’s sure to keep you full longer. Bananas I believe are the sweetness factor in these recipes, which you can swap out for a packet or two of no-calorie stevia. They also don’t give you the high-highs and the low-lows that plan old sugar does, as shown by the diagram below, courtesy of fitlife.tv.

As toppings – try berries/ natural nut butters/ pure maple syrup/ honey…but, and I can not stress this enough – ***use them in moderation*** 🙂

Try one of these one morning. You’ll be glad you did!

Peach Chicken in a Cauldron {Paleo//Gluten Free//Dairy Free}

And by cauldron, I mean slow cooker.

Here’s the thing – I used to use the slow cooker all the time. The problem was, all of my recipes included cream of this or cream of blah blah, which was fine then, but now… me no like – for reasons that are obvi. So, here’s a clean one without all that mess. 5 ingredients = budget friendly. 4 steps = easy as pie. (an expression. do not go eat pie.) Here we go.

You’ll need:

1 onion, sliced
3 peaches, pitted and sliced
1/4 cup honey
3/4 cup balsamic vinegar
4 lb chicken breast

First off, I have to apologize for these lame pictures, I have no other resource to take them than my phone so blah. Also, inspiration struck at like 6 a.m. and I didn’t feel like waiting for the sun to come out for good lighting.

Anyways, take the chicken, cut and trim and what not. S & P those suckers and sear them in a hot pan. Then, into your slow cooker.

*Then-a you take-a the onion-a* and saute it in the same pan until starting to become translucent but still gots that slight crrrrunch (personal preference, maybe because it tastes better, but mostly because I’m impatient)

Throw them peaches in there, luv.

Why peaches? Because they were 48 cents a pound at Sprouts and Asians love a good bargain!

Mix these things up and add them to the pan.

Then top your chickahn with the mixture.

Cook on low for 6 hours yo.

End result on a bed of brown basmati rice – ORGANIC *snobby face* (just kidding. I mean it is organic but I’m not snobby about it, I don’t care what you have 🙂 ) + good ole Caalarada (that’s how old men say ‘Colorado’ here) green beans.

Ingredients:

1 onion, sliced
3 peaches, pitted and sliced
1/4 cup honey
3/4 cup balsamic vinegar
4 lb chicken breast

S & P to taste

1. Salt and pepper chicken breast. Spray pan w/ non-stick butter spray and put on high heat. Sear both sides of chicken. Transfer to slow cooker.
2. Combine honey and balsamic vinegar.
3. In the same pan, saute the onions until translucent. Add peaches & honey balsamic mixture.
4. Place mixture in slow cooker also. Cook on low for 6 hours.

Nutrition Facts
Servings 10.0
Amount Per Serving
calories 276
% Daily Value *
Total Fat 5 g	7 %
Saturated Fat 1 g	6 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 133 mg	44 %
Sodium 82 mg	3 %
Potassium 610 mg	17 %
Total Carbohydrate 16 g	5 %
Dietary Fiber 1 g	4 %
Sugars 15 g
Protein 42 g	83 %
Vitamin A	4 %
Vitamin C	6 %
Calcium	1 %
Iron	5 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Buffalo Chicken Meatballs

Ingredients:

Meatballs:

• 1/4 large onion, minced
• 1.00 egg white
• 1.00 lb(s), Chicken breast cooked, roughly chopped
• 1 tbsp Perfect Pinch Garlic & Herb Natural Salt Free No Msg Seasoning
• 0.25 Cup, Italian Bread Crumbs

For sauce:

• 0.25 cup Water or more
• 0.50 cup(s), Red Hot Sauce – Original

Directions:

Preheat oven to 400°F. Add meatball ingredients to a blender or food processor – careful not to overmix or meatballs will be tough. Spoon mixture and form into balls. Place meatballs onto a non-stick sprayed baking sheet, then bake for 15-20 minutes.

Mix Frank’s w/ water to taste. *Optional-add honey if you want it a bit sweet. Serve on the side.

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 127
% Daily Value *
Total Fat 0 g	1 %
Saturated Fat 0 g	1 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 41 mg	14 %
Sodium 2457 mg	102 %
Potassium 103 mg	3 %
Total Carbohydrate 8 g	3 %
Dietary Fiber 0 g	1 %
Sugars 2 g
Protein 21 g	42 %
Vitamin A	12 %
Vitamin C	1 %
Calcium	1 %
Iron	2 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Sausage Stuffed Mushrooms

If there’s anything I’ve learned so far about healthy living, it is that:

1. Fitness is not a punishment-it is a gift. A blessing and opportunity to better ourselves each day.
2. Nutrition is not deprivation. in making better choices, no one wants to feel like they’re missing out. Also, if you’re constantly thinking about what you can’t or aren’t allowed to have, that kind of thing can consume you so much so that in a way you forget to live life. You may be familiar with the following:

I’ve been there. I here ya. Let’s not go back.

3. People will see me eat pizza or cookies at a party and say, “Hmm…is that on your ‘diet?'” or “*Gasp* I can’t believe you’re eating that?!” And I’m never quite sure what they mean or what to say. There is definitely a negative connotation about nutrition and yes during competition training I tend to steer clear of dirty food, but most of all I like to believe I live a balanced life. What’s my point? I believe that healthy living means there is nothing you can’t have, but eat according to your goals, and if you’re going to indulge, do it in moderation.

ANYWHOOO…The key to nutrition? To not deprive yourself of flavor. Seasonings, fresh herbs, clean sauces, you name it. Use it. Get creative. But for goodness sake, do not sit around eating plain boiled chicken and broccoli! (been there too…I feel ya)

That being said, here’s my first recipe! It’s a great appetizer/finger food for a party, and, each serving has 12 grams of protein!

Sausage Stuffed Mushrooms

INGREDIENTS:

• 1 lb whole button mushrooms (I used a package from Sam’s)
• half of a Jennie-O Lean Hot Turkey Breakfast Sausage pack (or regular if u no like da spicy)

DIRECTIONS:

1. Preheat oven to 350 degrees.
2. Clean the mushrooms and pat them dry. Pull off the stems & chop ’em up. Scoop out the centers of the mushrooms with a spoon (the teenier the spoon, the better-my daughter’s baby utensils worked perfectly!).
3. In a bowl, combine your chopped up mushrooms w/the scooped out centers & sausage. Fill the mushrooms with mixture.
4.  In a glass baking dish w/3 tablespoons of water, arrange your stuffed mushrooms.
5. Bake at 350 degrees for 30-45 minutes.
6. Garnish w/some fresh parsley and serve.

Nutrition Facts
Servings 6.0
Amount Per Serving
calories 91
% Daily Value *
Total Fat 4 g	6 %
Saturated Fat 1 g	5 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 40 mg	13 %
Sodium 348 mg	14 %
Potassium 270 mg	8 %
Total Carbohydrate 3 g	1 %
Dietary Fiber 1 g	4 %
Sugars 0 g
Protein 12 g	24 %
Vitamin A	0 %
Vitamin C	1 %
Calcium	1 %
Iron	4 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

FIT PARTY FOOD!

Who says you can’t have a party and still stay healthy?

No one, I hope.

Now I know what you’re expecting: veggie platters, a tray of fruit, or maybe even some green smoothies. But come on. Food is the life of a party – for my fam it is the only criteria on which we judge if a party was good or not.

To my point: Friday night was at home date night/sleepover with my beau. This means a fort in the living room, playing Blacklist co-op missions on the Xbox, a couple of board games, a movie, and lots of laughs and cuddles. This gave me a great opportunity to experiment with some healthy party food! Here’s what I came up with:

Buffalo Chicken Meatballs

Chicken and Zucchini Poppers

Sausage-stuffed Mushrooms

Vegetable Spring Rolls with Peanut Sauce

Cauliflower Bread Sticks

Skinny Cheesecake..YES! CHEESECAKE!

Do these look delectable or what?! Recipes coming soon!