Ginger Sesame Chicken Zoodles

Quick weeknight meal that will kick your Chinese take out cravings!

So if you know me or follow me over on instagram (which if you don’t you should for sure head on over and follow @finding_fraser) you will see me cooking zoodles at minimum once a week. I’m a big fan of using them at dinner time for a healthy swap for noodles.

I follow a meal plan called 2Bmindset where the suggestion is to leave the carbohydrates for breakfast and dinner. This swap has made a huge difference for me when I was working on losing weight and making healthier choices to decrease my cholesterol. Carbohydrates are there to give you energy and at the end of the day you shouldn’t really need that energy, it’s time to wind down y’all!

Anyways that’s why I love me some zoodles! Plus they are super quick to cook. The key is to let them sit at least 30 minutes after spiralizing to help get all the moisture out or you’ll end up with a watered down dish. If you have a salad spinner I highly recommend using that to pull out the water vs. squeezing it out with a towel.

I hope you enjoy, let me know what you think!

Ginger Sesame Chicken Zoodles

Sweet and spicy healthy asian inspired dish. Replacing noodles you may traditionally find in an asian dish with zoodles makes it a healthy yet satisfying meal that fits within the 2Bmindset meal plan!
Prep Time15 mins
Cook Time20 mins
Course: Dinner
Cuisine: Chinese
Keyword: 2Bmindset, Asian, Chicken, Healthy Meals, Quick Meals, Zoodles
Servings: 2 people

Equipment

  • Deep Wall Skillet and Lid
  • Spiralizer

Ingredients

  • ¼ cup Coconut Aminos
  • ¾ tbsp Chili Garlic Sauce (if you like spicy add more)
  • 1 tbsp Rice Vinegar
  • 1 tsp Fish Sauce
  • 2 tsp Sesame Oil
  • ½ tsp Corn Starch
  • ¼ cup Chicken Broth
  • 1 tbsp Avocado Oil (or cooking oil preferred)
  • 2 cloves Garlic
  • 1 tsp Grated Ginger (I used spice world squeeze ginger)
  • 2 breasts Chicken
  • 2 whole Zucchini
  • 2 chopped Scallions topping
  • 1 tsp Sesame Seeds topping

Instructions

  • Start by spiralizing your zucchini or if you don't have one most grocery stores these days have pre-spiralized zucchini available. Set aside in bowl with paper towels and salt to help get the moister out. We also sometimes use our salad spinner to quickly get moister out.
  • Then start cleaning up chicken breasts by removing any tendons or fat that may be there then cut into bite size cubes.
  • Mix together in a bowl, coconut aminos, chili garlic sauce, rice vinegar, fish sauce, sesame oil, chicken broth & corn starch in a bowl and whisk so there are no clumps of corn starch and set aside.
  • Heat pan to medium high add avocado oil and let it heat to temp.
  • Add chicken and brown all the way through until no liquid in the pan and slightly golden brown.
  • Pour in sauce to pan and mix through out coating all chicken. Allow the sauce to thicken then add zoodles and cover for 3-5 minutes.
  • Once zoodles are slightly tender plate and top with scallions and sesame seeds.
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2Bmindset vs 21 Day Fix

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Do you want to lose weight fast? Lose weight without working out? Drink wine, eat ice cream and still lose a ton of weight!?

Well you’ve come to the right place for the first two! BUT REALLY!? You think you can eat ice cream, drink lots of wine and lose weight? Sorry sister not happening, but if you do figure a way how to let me in on your secret!

Today I am going to talk about two different programs because I have so many clients that ask about the differences in the tried and true fixate (21 day fix) container program and then the new nutritional program 2Bminset. After months of living the 2Bmindset lifestyle and having followed the fixate container program for about a year, I’m ready to really break it down for you sister!

2B-Mindset+Shakeology_Before & After_LB

With 2Bmindset there is no workout plan associated, it first focuses on nutrition. So if you aren’t ready to tackle both fitness and nutrition, this is the place for you! This is not to say you shouldn’t workout, if you are up to it you definitely should! But sometimes it can seem overwhelming to tackle both, or maybe you have some physical restrictions keeping you from exercise. When I started this program I was having a lot of knee pain and had to cut back on my workout routine. I later found out I would have to have knee surgery so sticking 2Bmindset while not being able to workout really helped me stay on course with my weight lose and health goals! (16 lbs in 4 months, and its still off, boo ya!)

exercise

Fixate is a program that is based on using color coded containers to plan out your meals for the day. Each workout program with Beachbody has a different fixate plan to follow depending on your weight and your goals. You follow a simple instruction guide to understand how many containers you get each day. Then there is a food list to match up to each color container. You can follow this plan to get the max results in conjunction with a workout plan, but you can also follow 2Bminset with any of the Beachbody fitness programs and still see great results (which is what I do now!)

So for today’s purpose I am going to focus more on what 2Bminset has to offer vs what fixate is all about, because it has been out there for YEARS and honestly you probably already know what it’s about. So I’m going to tell you more about 2Bminset and the major differences.

Well first of all 2Bminset is not as strict as the container program. Fixate lays out exactly the portions of each food group you need in a day and don’t you dare go over that allotted amount! With 2Bmindset Illana teaches you based off only 4 food groups how to build you plate at each meal time. The groups are broken down into Veggies, Proteins, Carbohydrates (called FFCs) and accessories (aka the good stuff! Fats, dressings, sweets, etc..) She breaks each meal out by how much of each group you should fill your plate with, so you visually learn how a plate should look. This makes going out to eat a lot easier! With Fixate you fill up the container then put it on the plate, which in all honesty really helped me learn what a portion should look like. But Ilana teaches you to eye ball it and many people have had success with that.

say yes to food

Now how does she build each plate? She breaks it down into three of the four groups Veggies, Proteins, and FFCs. Accessories can be used in any meal to add flavor, just be sparing with what you choose to use. She breaks it down by what % of each food group should cover the plate. For example at breakfast you should fill the plate with 50% protein and 50% FFCs and if you sneak in veggies like in an omelet that’s an extra star for you Glen Coco! So a good breakfast with 2B would be low-fat greek yogurt and berries or scrambled eggs, a little cheese and a pieces of whole wheat toast with a little almond butter. This means you only eat certain food groups at each meal, unlike the container program where you can mix and match when you eat which foods as long as you don’t go over the allotted containers. The hardest one to get a grip on was no FFCs at dinner, but after a while you get used to is (hello zoodles my love).

The biggest difference I found in these programs was how the food lists and “food groups” were layed out. With 2B there are only 4 groups and with Fixate you have 6… The biggest mindshift for me with 2B was thinking about certain foods I normally didn’t put into the carb list on the FFC list. Like fruits… I used to eat A LOT of fruit but have since cut back knowing what the sugar and carbs from them can do. With 2B you will learn to LOVE veggies, as veggies most is a mantra Ilana lives by. You will learn to add accessories or what fixate may consider the blue, orange and teaspoon in moderation.

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Treats just like on Fixate are allowed, but again everything in moderation. Think about having “just a bite” instead of a whole piece of cake or one glass of wine vs the whole bottle! She like to live by the dinner and done rule BUT don’t starve yourself, if you are still very hungry try drinking a glass of water and if still hungry follow the progression wheel of what to eat next.

treat not cheat

One thing that is the same is that you will track what you eat to a certain degree. With Fixate you track how many of each container color you eat in the day and with 2B you will just jot down the meals and snacks you have throughout the day. This gives you a bit more freedom to set your own guidelines and learn what your body reacts well to and what it doesn’t. So if you wake up one morning feeling super bloated (and it’s not that time of the month) check out what you ate the day before. Was it a dairy heavy day? Or maybe a veggie that can make you reach for some beano? Like broccoli or cabbage.

Another thing that sets this program apart from fixate are the videos made by Ilana. She has 21 videos that break down the food groups and why certain foods are within that group. She does a good job of explaining the why behind her rules which will help in your mindset shifts. Then she teaches you the Plate it! Method. It’s broken down into each meal with examples of recipe ideas. From there she goes deep, get ready for some therapy. She teaches you mantras and tools on how to shift your mindset about food. How to fight through the cravings and what to do when you get into a sticky situation, literally….

Ilana herself was an emotional eater when she was young so she understands the struggles and knows that it takes a lot more than just giving you a meal plan to follow to make this a lifestyle. It’s all about giving you the tools to change your mind and the way you think about food. She will strip away the negative thoughts you may have about “healthy” foods and teaches you to fall in love with fueling your body with the good stuff.

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The one piece of the program I must say I still disagree with is weighing yourself EVERDAY! I find when I do this I get a little psychotic and anxious, so after a month I decided to just weight myself every Friday morning. If you are following only the nutrition piece of this I will say it does help you understand which meals help you lose and which make you just maintain or gain so it can be helpful in the first few weeks. If you are working out you will be building muscle. So the scale will probably not show as much weight lose as anticipated. This, if you’re anything like me, will drive you bonkers because your body is going to start replacing that fat with muscle, which we all know MUSCLE WEIGHS MORE THAN FAT!

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Overall each program has its pros and cons and it all boils down to what is right for you!

Do you need a strict plan where you portion and plan everything? Or are you wanting to learn more about nutrition and how to build a healthy lifestyle into your current life without a ton of planning?

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Either way you go you can’t go wrong when you are taking the GIANT leap to start making changes towards a healthier life!

If you want more information on either program drop your information below and I will get back in contact with you! Or check out the 30 day challenge page

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Top 10 Ways to Help Lower Your Cholesterol

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Four years ago I went in to have my yearly bio-metric screening through work for my health insurance. I’m sure most of you out there have to do this as well. You may even get perks for having a clean bill of health, but for those of you who don’t it is a normal screening where they check blood pressure, cholesterol, BMI, etc… Everything checked out except they said my cholesterol was a bit high. Not high enough to be too concerning, but definitively need to work on my diet and exercise. So I didn’t think a lot of it and I was already working on my nutrition so figured with a healthy diet I would be fine…

Then the next year they said it had increased again.

Then by the next year they said it had gotten so high that the next time I came in if I didn’t show a decrease I would most likely need to go on medication. This was an “OH SHIT” moment for me. I knew it was time to really get my but in gear and do something about it. Having high cholesterol can increase your risk of heart disease, lead to heart attacks, clogged arteries, and liver failure. After some research and talking to my mom, I found out high cholesterol runs in the family. My grandma would try changing everything in her diet, but never saw results. That was a bit discouraging, but I was already working on eating a cleaner diet so I figured I would do what I can until next year’s test.

Well the time just came and GUESS WHAT!? I lowered my cholesterol levels by a CRAZY amount! My doctor was honestly shocked. She said she has never seen someone stay so dedicated and actually drop their levels like I did! So I thought I would share the top 10 things I changed about my lifestyle to drop my cholesterol levels.

  1. Exercise
    1. Physical activity is going to help raise your HDL levels which is the “good” cholesterol your body needs. Either 20 minutes of moderate activity five days a week or 30 minutes of high intensity cardio 3 days a week.
    2. If you are looking for a way to get motivated in a workout or advice on workouts in general check out my page on how to join my 30 days to a better you challenge.
  2. Reduce saturated fats like red meats and high fat dairy products
    1. These saturated fats will increase your LDL or “bad” cholesterol. You don’t have to completely eliminate them from your diet but try to not eat red meat more than one to times a month. If you want to completely eliminate though even better! Note: if you have high cholesterol I don’t recommend doing the Keto Diet (learned this the hard way!)
  3. Add in monosaturated fats… Did you say avocados!?
    1. Adding monosaturated fats will help to decrease LDL while raising your HDL. These are the “good” fats you want in your diet. You can get these from avocados, canola oil, tree nuts, chia seeds, olives.
  4. Eat non-processed foods to avoid trans fats
    1. Most packaged and processed foods will contain a trans fat, also labeled as partially hydrogenated vegetable oil (the FDA is working on banning partially hydrogenated vegetable oil by January 2021!) Other places you may find trans fats are in margarine and butter substitutes. Use the real stuff folks just in moderation! Or look into avocado and sunflower oils!
  5. Eat more Soluble Fiber!
    1. Soluble fiber is going to help reduce the absorption of cholesterol into your bloodstream. Examples of high fiber foods are brussels sprouts, apples, citrus fruits, oatmeal, barley, beans, peas, & lentils (all great FFCs to work into your meals if you follow 2Bminset)
  1. Drink your Superfoods
    1. Wondering how the heck you can balance getting in everything I just listed above? How about by drinking a yummy shake everyday!? I drink a daily vegan superfood shake that has a dense focus of everything listed above PLUS more like pre-and pro-biotics that help aid in a balanced tummy. Want information on how to get this shake? Send me an email and I will be happy to hook you up!
  2. Drink Alcohol in MODERATION
    1. I won’t lie to you this one was tough for me and I still am not the best at it, BUT I have cut back how much wine I drink during the week and focus on having a beverage only 1-2 days out of the week.
  3. Slim that waistline!
    1. If you do 1-7 you will most likely see your weight drop (I would be surprised if you didn’t!) Carrying extra pounds is a direct link to higher cholesterol levels, but note this is not always the case. Even if you are within your BMI bracket for your height you could still have high cholesterol. My grandmother was a very tiny woman and she still had high cholesterol. Always talk to your doctor about what a healthy weight for you is.
  4. Quit Smoking (if you do!)
    1. I am not a smoker but grew up in a household with both parents who smoke. There are a million reasons why you shouldn’t smoke, but if lowering your cholesterol is the reason that will get you to stop I wanted to throw it on the list!
  5. DRINK MORE WATER
    1. So this isn’t directly linked to lowering your cholesterol BUT it is going to help you lose weight, flush toxins, cut cravings, and fight hunger sooo might as well be linked to it! You should be drinking half your body weight in ounces daily.

I do have to note that I am not a certified nutritionist or doctor so always consult your doctor when changing your diet or exercise routine, Changing your diet may not always be enough and there are medications out there to help regulate your cholesterol if it ends up not being enough, but these are the steps I took to lowering my cholesterol so I wouldn’t have to go on a medication and it WORKED! So before you jump to pills try making changes to your life and build better habits!

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25 Healthy ideas for an Office Potluck

Ideas for office potluck

It’s that time of year again where the office parties, potlucks, and friendly gatherings are booking up your calendar! They can be daunting to those of us trying to live a healthy lifestyle or are working on losing weight, but the don’t have to be! Especially when it is a party where you get to help bring dishes. Make sure you bring something that you know is on your plan and you can fill up on in case there is not much else you can eat. Remember though it’s ok to treat yourself, just everything in moderation. So I have put together a list of some of my favorite “healthy” recipes you can bring to a friends party or office potluck!

Bite Size Appetizers

If you want to bring something that is easy eaten in a bite or two and is more of an appetizer these are all great recipes featuring lots of veggies and protein with a flavorful kick! Remember there are always ways to substitute ingredients that may not work for you or your diet, so get creative and test out some new recipes.

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Cauliflower Mac and Cheese Bites (I love this recipe because you line the tins with prosciutto, you can also sub cream cheese for cottage cheese)

https://www.heyketomama.com/keto-three-cheese-cauliflower-mac-cheese-cups/

Zucchini Garlic Bites

https://growagoodlife.com/zucchini-garlic-bites/

Garlic Parmesan Turkey Meatballs

https://www.carrieelle.com/21-day-fix-turkey-meatballs/

Stuffed Mushrooms

https://confessionsofafitfoodie.com/2016/03/21-day-fix-italian-stuffed-mushrooms/

Firecracker Chicken Meatballs (all time fan favorite! I have been making this recipe for years! It’s high on sugar but dang it’s delicious!)

https://www.pinterest.com/pin/257690409909202710/

Dill Cucumber Bites (If you don’t have a place to re-heat this is a great option!)

http://jessfuel.com/2016/03/14/dilly-cucumber-bites/

Bacon Wrapped Brussels Sprouts

https://fitfoodiefinds.com/bacon-wrapped-brussels-sprouts/

Prosciutto Wrapped Pear and Blue Cheese

https://reciperunner.com/prosciutto-wrapped-pears-blue-cheese/

Hummus and Red Pepper Bites

https://www.cookincanuck.com/mini-hummus-roasted-pepper-phyllo-bites-recipe/

Caprese Skewers with Balsamic Drizzle

https://iowagirleats.com/2012/02/02/caprese-skewers-with-balsamic-drizzle/

Roasted Brussels with Garlic Aioli

https://lifestylethreesixfive.com/2012/10/19/recipe-roasted-brussels-sprouts-with-garlic-aioli/

Dips

Everyone loves a good dip! They are easy and transportable, you can easily bring more that just chips to dip in, which is where you get the most calories in a dip. Try carrots, celery, or cheese crisps instead!

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Buffalo Chicken Dip (you can never go wrong with this fan favorite!)

https://mycrazygoodlife.com/healthy-buffalo-chicken-dip/

Skinny Spinach and Artichoke Dip

https://happyhealthymama.com/skinny-spinach-artichoke-dip.html#_a5y_p=5926108

Black Bean Salsa (cult classic and can be made year round for any occasion!)

https://theblondcook.com/black-bean-salsa/

Loaded Hummus Plate

https://www.pinterest.com/pin/563301865888049347/

Salads

Always a great option when you are really trying to stick to your plan. Bring a salad and fill your plate all up with this yummy goodness so you don’t feel left out of the party, but also don’t feel tempted to indulge in other items co-workers and friends brought in.

Festive-Christmas-Salad_

Brussels Sprout Salad

https://fashionablefoods.com/2017/12/08/christmas-salad/

Pear and Pomegranate Salad

https://www.chelseasmessyapron.com/candied-pecan-pear-pomegranate-salad/

Warm Kale Salad

https://foodwithfeeling.com/warm-kale-salad/print/10337/

Warm Kale, Broccoli, & Sweet Potato Salad

Warm Kale, Roasted Broccoli and Sweet Potato Salad with Sesame Vinaigrette

Kale Caesar Salad

Kale Caesar Salad

Sweet Treats

No holiday party is complete without something a little sweet! Just keep it in check and don’t over do it. These recipes are all 21 day fix and 2Bmindset approved as long as you don’t eat too many!

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Healthy Dark Chocolate Bark

https://www.beachbodyondemand.com/blog/chocolate-superfood-bites

Chocolaty Fruit Dip

https://sweetpeasandsaffron.com/3-greek-yogurt-fruit-dips-meal-prep-idea/

Coconut Macaroons with Chocolate Drizzle

https://www.beachbodyondemand.com/blog/coconut-macaroons

Chocolate Peanut Butter Oat Bars

https://www.beachbodyondemand.com/blog/shakeology-chocolate-peanut-butter-oat-bars

Coconut Date Balls

http://cantstayoutofthekitchen.com/2012/11/27/coconut-date-balls/#at_pco=smlwn-1.0&at_si=54710de7023dc4f8&at_ab=per-2&at_pos=0&at_tot=1

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Top 10 ways to STAY HEALTHY during the Holidays

The holidays are the hardest time of the year to stay on track with your health and fitness goals. It’s cold and dark outside so you’re more inclined to stay in bed, there are goodies and treats EVERYWHERE you look, and your social calendar seems to be over booked!

It doesn’t have to be this way though.. I’ve got 10 tips for you on how to keep focused, stay on track, and not let those holiday pounds creep up on you once again this year!

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#1 It’s not “ALL OR NOTHING”

Moderation is the key to success over the holiday season. It’s not about being 100% restrictive and missing out on all the joys of it being the holidays, but a little bit can go a long way! You don’t need to stuff yourself silly on thanksgiving, and how about just a taste of desert instead of a plate full. The trick is at a holiday meal fill half your plate with veggies so there is only a quarter left for carbs and protein (that you probably top with gravy)

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#2 WATER FIRST

The holidays are definitely a time where the amount of nights you drink and how much will probably increase, so just don’t forget the golden rule of water first and water most! you should drink half of your body weight in ounces of water daily. Drinking water will not only fill you up but it will also help ease the pain of those pesky hangovers, that only get worse with age. You will thank me tomorrow for that one!

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#3 Get moving with your friends and family!

Plan a fun activity that get’s the whole family involved!

  • Flag Football
  • Take a walk around the block
  • Get everyone up for a morning yoga session
  • Break out the Wii for some Dance Dance Revolution or Bowling!
  • Laps around the mall on Black Friday
  • Heck do some squats with the frozen turkey while you’re in the kitchen!

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#4 Offer to bring a healthy dish!

Always check with the host to see if you can bring something you know is on your plan, doing so will not only make you seem like a gracious guest but it will help you make better choices while at a dinner party and put you in control! It will also give you a chance to share what you have been doing to look so dang good!!!

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#5 Slow Down!!!!

It’s not a race my friends, take time to eat slowly and enjoy your company. Engage in conversation and enjoy the meal and every savory morsel for what it is! Eating slower is also going to help you notice when you are actually full. When you eat quickly we tend to not notice once we are full and over eat.

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#6 Don’t slack on your workout routine!

I know it’s cold and I know it’s dark earlier, but the more you get out of your routine the harder it will be to get back in after the holidays are over. Also working out is a stress reliever and we all know even though the holidays are fun and enjoyable they can also be stressful with traveling, deadlines, and family drama. So take time yourself and sweat it out, remember your why and your goals you want to achieve and keep reaching!

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#7 Write it ALL DOWN and start a food journal

If you don’t do it already start a food journal, there are tons of free apps out there or even just in the notes section of your phone! You will be shocked by all the nibbles and snacking that you may do throughout the day. It will also help you notice what is working in your diet and what is not throughout the holidays.

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#8 Challenge yourself and your family!

Everyone loves a little competition especially if its a sibling or cousin rivalry, so sign everyone up for a local turkey trot or challenge them to a game of  football or soccer outside! See who can reign supreme year after year at one event making it a new family tradition!

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#9 Treat yo-self

That’s right I said it! Don’t deprive yourself of the good stuff or you will be more inclined to binge at some point. Enjoy a little here and there and just make up for it on other days by sticking to your routine, diet, plan, whatever you are following! You can also try out some new recipes that are maybe a healthier alternative so you don’t feel like you are over indulging.

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#10 Stop stressing over the small stuff!!

This time of year can be very overwhelming or emotional for some people so don’t let the scale be one more thing to add to that pressure. Live your life with an open mind, full heart, and lots of love! Food and your body are not the enemy so don’t let them be. Think of all the things you have to be grateful for this season and write them down… Then I want you to read through them each morning to remind yourself what life is all about and all the things you can be grateful for.

What I am grateful for…

  • My family and friends
  • Matt
  • My health
  • My tribe and accountability partners
  • The roof over my head
  • The food I’m able to eat
  • My ability to laugh and smile
  • All the opportunities that have been opened to me

 

XOXO,

Carson

 

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Korean Chicken Lettuce Wraps

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This recipe is a spin off from one of my favorite dishes from the “Skinny Taste: Fast and Slow” cookbook but with a little spin on it. I don’t add rice to cut carbs, I cook in carrots, and I use a garlic chili paste instead of just red pepper chili flakes!

This recipe is super quick to make and great for a week night meal. It is 2Bmindset dinner approved and also Keto diet approved. Happy cooking my friends!

Ingredients:

For Sauce:

1/4 cup reduced-sodium soy sauce

1 teaspoon sesame oil

2 brown sugar, or coconut sugar

1 teaspoon garlic chili paste (if you like spicy don’t hold back here)

1/2 teaspoon grated ginger

1 teaspoon cornstarch

cooking spray

Meat Mixture:

1 pound ground chicken or turkey

1 medium chopped yellow onion

2 garlic cloves

1/2 cup shredded carrots

Lettuce Cup add-on:

1 head of Bibb Lettuce broken out into cups

1 cucumber diced

sesame seeds

gochujang or sriracha at your discretion

2 sliced scallions

Cooking instructions:

Start by mixing in all sauce ingredients into a small bowl and set aside.

Heat a large saute pan over medium, spray with oil and add ground chicken. Brown meat all the way through 5-7 minutes.

Drain off fat as needed and push meat to one side of pan. Add onion and garlic to the empty sided and move around to get a good sizzle for 1-2 minutes then mix all ingredients in pan together.

Add corn starch to sauce and mix together. Pour sauce ingredients into pan mixing all the way through coating all meat. Cover and simmer 2-4 minutes then add carrots mixing through. Cover again for 2-4 minutes.

Remove from heat and build your cups topping with meat, cucumbers, sesame seeds, gochujang, and scallions.

If you aren’t going for a low carb recipe this meat can also be topped over rice and add a fried egg and kimchi to give it a bimbibop vibe!!

The world is your oyster don’t be afraid to make it your own adding in extra veggies or spices!

 

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“Skinny” Turkey Chili

“Skinny” Turkey Chili

Chili is a go to for me in the cold months, but it can be filled with lots of unwanted fats and calories. This recipe has been a go-to for me since college. I used to use it as a quick fix to lose 5+ lbs quickly before a big event. These days I make it just because it’s delicious and instead of eating it for every meal I usually have it as a lunch or a week night when I don’t have anything planned its easy to defrost! So I usually make a big pot and freeze half.

This recipe is filled with lots of veggies and spices that are great for detoxing the system and boosting your metabolism. It’s super easy to make and better for you than most chili recipes, so give it whirl! Make it your own you can swap out lots of veggies or if you are a vegetarian maybe add more beans, mushrooms or eggplant!

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Step 1 is to brown the ground turkey, I used 85/15 so the meat doesn’t get too dry. While the meat is browning I do a small dice on the peppers, small yellow onion, and 3 cloves or garlic.

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I like my veggies to be chopped up pretty small but if you like them chunkier don’t be afraid to make it that way!

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This recipe makes almost 10 servings that why I suggest if you are cooking for 1 or even just 2 it’s best to freeze half! make sure it has completely cooled before freezing.

Ingredients:

  • 2 zucchini
  • 1 yellow squash
  • 1 small yellow onion
  • 1 cup mushrooms diced
  • 2 peppers (i like 1 yellow & 1 green)
  • 1 lb ground turkey (85/15)
  • 1 can black beans
  • 3 cloves garlic
  • 1 lime
  • 3 tablespoon chopped cilantro
  • 1 bottle low sodium V8 juice
  • 1 large can crushed tomato
  • 1 tablespoon cumin
  • 1 tablespoon turmeric
  • 1 teaspoon cayenne chili pepper
  • 1 teaspoon crushed red pepper

Instructions:

  1. Heat large pot to medium and add ground turkey, brown all the way through
  2. Chop all veggies to size of liking, I prefer them to be a small dice.
  3. Remove meat once browned all the way through and place on plate lined with paper towel.
  4. Add peppers, onions, and garlic and cook down until onions are opaque. Then add the rest of the veggies and cook down.
  5. Add black beans, crushed tomato, V8 juice, spices & lime juice. Turn it down to a simmer and let it cook down for about an hour. Then add cilantro on top and serve hot!

Tip: If you usually add sour cream on your chili try smashed avocado or plain greek yogurt!

Bon Appetite!

 

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Chicken topped with garlic & butter spinach

Chicken topped with garlic & butter spinach

Chicken with roasted veggies on the side can get a little… well boring… so I am always looking for new recipes to help mix it up! That’s when I found this paprika chicken from the Kitchen Paper and decided to give it a try!

I don’t LOVE thyme so I left it out and tweaked a few things to blend to my pallet. I paired it with some asparagus, because veggies most at dinner time! and Voila! I had a delicious and flavorful meal in just 40 minutes.


Prep Time: 5 – 10 minutes Cook Time: 30 minutes Servings: 2

Ingredients

  • 2 boneless skinless chicken breasts
  • 2 tsp paprika
  • Salt & Pepper to taste
  • 2 Tbsp Butter
  • 3 Tbsp avocado oil
  • 4 large garlic cloves
  • 1 cup dry white wine
  • 1 bag baby spinach
  • 1 medium white onion

Instructions

  1. Mince the garlic, chop the onion, chop ends of asparagus, and chop the spinach if it is large and set aside. (I chop all veggies first before moving to poultry to avoid using two cutting boards)
  2. Start heating medium sized deep edge skillet over medium with 2 Tbsp oil.
  3. Clean off any fat from the chicken breasts, sprinkle 1/2 tsp of paprika, salt & pepper on the top sides of the chicken breasts and rub in. Repeat on the other side.
  4. Place chicken in skillet and let brown about 3-4 minutes. Flip chicken add butter garlic and onions. Let chicken brown 3-4 minutes and mix in garlic and onion.
  5. Turn down heat and add wine and last Tbsp oil if needed. Bring it up to a gentle simmer and let cook for 20 minutes while it reduces and chicken cooks through. If need be add more wine or chicken stock.
  6. After 10 minutes heat up another skillet to medium heat for asparagus add cooking spray asparagus and seasoning of choice. I use Mrs. Dash no salt added Garlic mix. Cover stirring occasionally for about 10 minutes.
  7. After 20 minutes add in spinach until wilted down. Remove chicken to plate, top with spinach, onions, & garlic. Add asparagus on the side.
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Not all Salads are made the Same

Not all Salads are made the Same

Growing up, I’m not going lie, I didn’t always eat my veggies (sorry mom!) but since hitting my 20s I’ve really starting loving salads, but they much be flavorful and colorful!

When I first started dieting I thought you know it’s a salad it has to be healthy… well that 100% NOT TRUE. Salads can be packed carbs and unwanted calories. Especially when eating out, biggest tip when eating out would be…

  1. Get the dressing on the side and try to go for a vinaigrette
  2. Avoid the fried chicken … I know its hard
  3. Ask for no cheese (unless you are doing low carb high fat!!)
  4. Eyeball the plate and try to only go for 2 cups of veggies and 4-6 oz of meat. Some restaurant salads can be 1,000 calories and over if you let it

A lot of the times when eating out I find that an entree with meat and a veggie side can be a better option than thinking you are being “healthy” with a salad.

When I’m at home I follow a lot of the same rules when building a salad..

  1. 2 cups of veggies including the base mix. This was a new learning for me when I did 21 day fix for the first time and started using portion control containers.
  2. Make your own dressing! It’s a lot simpler than you may think
  3. Add color with fruits and veggies there are endless possibilites
  4. Go easy on the avocados, love them but moderation is key with this superfood
  5. Mix it up!! there are thousands of variations and recipes so keep it interesting!

With Fall approaching I see a lot of spinach and apple salads topped with Pork tenderloin in my future…. Leave a comment and let me know what your favorite salad is!!

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Never Regret…

Never Regret…

Throughout my journey so far the one phrase I always keep top of mind is, “You will never regret a workout, you will only regret not working out!” So whenever I’m tired, hungry, cranky (which happens a lot after work and in the morning ha!) the last thing I want to do is turn on a video or hit the gym. Then I think about how good I feel once I have accomplished my workout.

I’ve never been a runner and don’t know what it’s like to get a “runners high” but I do know what it feels like to give it everything you’ve got in a workout. I have to assume it feels something like that. In this post I wanted to share my best tips for pushing through the mental block you may experience when starting your journey. This journey is ALL A MENTAL GAME! It’s taken me months to really get it together, stay dedicated and learn how to put mind over matter. You have to be strong and know you CAN do it!

#1 Set your goals at the beginning of this journey! I don’t just mean your goal on the scale or inches off your body (BUT do take a before picture and take your measurements! You will get all the feels that at that first milestone of taking after photos and measurements!) So what I mean by goals are what are you really deep down inside doing this for? Did your doctor give you an ultimatum? are you sick of feels weak and depressed? Do you have kids that you want to set an example for? Think deep, jot it down, and remind yourself of this goal everyday!

#2 Don’t make excuses. I am a professional excuse maker. There are millions of excuses I hear daily from people as to why they can’t workout or why they can’t meal plan, but I always find a loop hole in those excuses. You don’t get fit sitting on the couch eating ice cream I promise!

#3 Make it fun! If you enjoy the workout you’re doing, you will be more inclined to do it. I love switching up what I do each week. I go between dance videos, cardio, yoga, barre, and strength training to name a few. The options are endless with Beachbody on Demand!

I’ve tried every quick fix in the book and let me tell you they DON’T work! It’s hard work, it takes time to build the habit and it takes a lot of dedication, but if you put your mind to it, have the right tools, and support system you CAN do it!

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