21 Day Fix Approved Chicken Fried Rice

Chicken Fried Rice
21 DF Approved

Ingredients:

2 cups Cooked Brown Rice (or save the carbs and do cauliflower "rice" in food processor -pulse- as a rice sub)

1.5 cups mixed veggies (carrots, peas and onions)

Ground chicken, cooked

2 whole eggs

4 T. Braggs Liquid Aminos

Directions:

1.  Scramble two eggs in a pan

2.  When done, throw in cooked brown rice (or fresh cauliflower "rice"), cooked ground chicken, mixed veggies, and onions.

3. Cook until warm. 

4.  Mix in 4 T. of Bragg's Liquid Aminos.

5.  Stir around until golden.

6.  Voila!  Super simple! Enjoy!

Single Serving -21 Day Fix containers:

1 Yellow- (if you use brown rice)

1 Red-Chicken and 1 egg

1 Green Mixed Veggies

1 Orange-Bragg's soy substitute (2 T)

Buffalo Chicken Macaroni and Cheese-21 DF Legal!

Another yummy 21 DF Legal recipe!  I modified it a bit to make it gluten free for me.  This one is a keeper!  Enjoy!

Buffalo Chicken Macaroni and Cheese
Regular or GF
Serves: 8

21 DF: 1 red, 1 yellow, 1 blue

Ingredients:

·         1-1 ½ lbs. boneless chicken breasts (about 2-3)

·         1 (1.5 oz. pkt Ranch Dressing Seasoning

·         1 c. Frank’s Hot Sauce (large bottle)

·         2 c. chicken stock

·         4 c. whole wheat elbow noodles (I used quinoa/brown rice spiral noodles)-cooked al dente

·         1 c. 1 % milk (I used almond milk)

·         1 T. whole wheat flour (I used 1 T. almond flour and 1 T. corn starch for thickening)

·         ½ t. garlic powder

·         ½ t. onion powder

·         ¼ t. Himalayan salt

·         2 c. shredded cheddar cheese

·         ¼ c. shredded asiago cheese (or parmesan)

·         1 T. whole wheat bread crumbs ( I used Ian’s GF Italian Panko crumbs)

Instructions:

1         Place chicken breasts in slow cooker.  Sprinkle ranch seasoning over chicken then pour hot sauce and ½ c. chicken stock.  Turn chicken a few times to be sure it is coated and the liquids are mixed with the seasoning.

2         Cook on low for 8 hours.  Take chicken out and shred.  Add liquid from the slow cooker  to the chicken until you get the flavor you want.  This also keeps the chicken moist.

3         Preheat oven to 350 degrees.

4         In a medium/large pot, over medium heat, whisk together chicken stock, milk, and flour/corn starch until completely dissolved.

5         Cook until bubbly, about 5-7 minutes.

6         Stir in garlic powder, onion powder, salt and both cheeses.  Stir until smooth, about 3 minutes.  Remove from heat.

7         Place pasta in a 9 X 13 casserole dish (or 8X8 if you want it to be a deeper dish) coated with cooking spray.  Mix shredded chicken with the pasta.  Pour cheese sauce over it, then stir until evenly coated.

8         Sprinkle whole wheat bread crumbs/Panko crumbs over top and bake at 350 degress for 30-45 minutes, or until bubbly.  Let it sit for 3 minutes then enjoy!

Notes:

Make ahead instructions:

The chicken for this recipe can be made ahead of time and frozen.  You can make entire recipe ahead of time and freeze in portions.  You can assemble and freeze before baking.  Let thaw overnight in the fridge, then proceed with the cooking instructions.  

Pumpkin Pie Breakfast Quinoa!

Looking for a fabulous fall recipe for breakfast?  This one is sure to top your list of favorites, and it is super easy!  Bon Apetit!

Ingredients:
1/3 c. quinoa flakes (found at Kroger in whole foods side with breakfast grains)
1/3 c pumpkin puree
2 T. maple syrup
1 c. almond milk
1/2 t. cinnamon
1/4 t. nutmeg
1/4 t. ginger
1/2 t. vanilla
pecans to top

Directions:
Combine the quinoa flakes, pumpkin puree, maple syrup, and milk in a small pan.  Bring to a boil, then reduce to simmer, stirring the entire time until thickened.  Stir in spices.

Transfer to a bowl and top with pecans to your liking.  Enjoy!  YUM!

fitnessbarrnone@gmail.com

9 Tips to Beat the Thanksgiving Bulge

Did you know that an average Thanksgiving dinner can pack up to 4,500 calories for a person?  That is a little less than double the recommended daily calorie intake for one person.  If you are currently working hard to lose weight, that is more than double!  So what do you do to avoid packing on the pounds from one big dinner gathering when the food is so delish and only comes once a year?  Here are some tips to beat the bulge.

1. Work out Thanksgiving Day.  There are plenty of Turkey Trots around in which to run OR simply plan to do a workout of some kind on your own so you are already in a calorie deficit before you arrive for the big meal.
2. "Failing to plan is planning to fail."  Know what your temptations are and plan how you are going to deal with them.  Are you going to have a small slice of pie rather than a double helping?  Are you going to resist it altogether?  If so, how?
3. Don't go to the dinner hungry!  Eat some healthy proteins and fats before you go because they are more likely to keep you satisfied for a longer period of time.  Eat a handful of nuts and drink a full glass of water.
4. If you plan to completely resist some of the less healthy choices that you know will present temptation, make a healthy replacement to take that you enjoy just as much.  Pinterest has loads of recipes for this.
5. Don't wear baggy, stretchy clothing to the dinner!  May sound silly, but you are more likely to overeat when you feel that you "have room to grow"!  Trust me!  I love my yoga pants, but this isn't the best time to wear them.  :)
6. Choose alcohol OR dessert.  Both contain lots of sugar.  I am not saying NOT to allow yourself some freedom, but it helps to be reasonable about your indulgences.  
7. Eat more slowly and mindfully.  Take the time to enjoy every single bite that you eat.  You will feel when you are full faster which makes you less likely to overdo it.
8. Eat your proteins and vegetables on your plate first so that you fill up more on the foods that are good for your body and leave less room for the things that are less nourishing.
9. Draw the line with one serving and put a mint in your mouth or put lip gloss on to help prevent you from returning for more. 

There you have it!  You can still have a great Thanksgiving by approaching it with a little mental prepping to keep that scale from being mean to you the following day.  It doesn't have to be a meal in which you deprive yourself, but it also does not have to be a meal in which you have to spend the rest of the year working hard to remove.  Don't forget to spend some time being intentionally grateful for all that you have!  That's what Thanksgiving is all about!

Click here to contact me to learn more about how to meet your health and fitness goals.

Perfect Season for No-Bake Pumpkin Chocolate Bars

What makes Fall even better?  The taste of pumpkin and spices in our coffees, our snacks, and our desserts!  Here is a recipe that is super easy and guaranteed to be a crowd pleaser! And it is made with all clean ingredients so it's guilt-free! Happy Fall, y'all!

Pumpkin Chocolate Bars

Vegan, Gluten Free, Paleo

Ingredients for base:

2 1/2 c. raw pecans

10 Medjool dates

1/2 c. 100% pumpkin puree

1 tsp. cinnamon

1/2 tsp. nutmeg

1/4 tsp. ginger

pinch Himalayan salt

Ingredients for filling:

1/2 c. coconut oil, melted

1/2 c. cocoa or cacao powder

2-3 T maple syrup

Directions:

In a food processor, puree the Medjool dates first or they are difficult to blend with mixture.  Then add pecans, pumpkin puree, and spices and blend again until smooth. You may need to add a tiny bit of water for the mixture to become more malleable.

Line an 8 X 8 glass baking dish with parchment paper.  Press 1/2 the pumpkin/pecan/date mixture into the pan.  Set aside.

In a small bowl, mix all of the ingredients for the chocolate filling.  Pour the chocolate mixture over the first pumpkin layer.  Place in freezer for 20-30 minutes to allow chocolate to harden.  

Then press the remaining pumpkin/pecan/date mixture on top and place it back into the freezer for 30-40 minutes until it hardens.  Once chilled, cut into 9 pumpkin squares and enjoy!

fitnessbarrnone@gmail.com

#fitnessbarrnone

Chicken Tortilla Soup--My favorite!!!

Chicken Tortilla Soup

Serves: 4

Prep Time: 10 minutes

Cook Time:  25 minutes

Ingredients:

2 T plus 2 tsp. of olive oil

1 medium onion, diced

1 jalapeno, diced

4 cloves of garlic, minced

1 1/2 tsp cumin

1/2 tsp. chili powder

1/4 tsp. cayenne pepper (optional)

1 (15 oz.) can organic fire roasted diced tomatoes

4 c. organic chicken broth (or 1 box)

1 (14.5 oz) can organic (Simple Truth) tri-bean blend, drained and rinsed (or a can of kidney, black or pinto beans)

1 1/2-2 tsp. Himalayan salt

3 cups of shredded chicken ( I cook mine in the crockpot during the day so it is ready by dinner)

1 c. frozen organic corn kernels

1 tsp. lime juice

1 tsp. lime zest

4 small corn tortillas

2 T. chopped cilantro (optional)

Directions:

1.  Heat 2 T. olive oil in large pot over medium heat.  Add onions, garlic and jalapenos.  Cook 3-5 minutes or until slightly softened.  Stir in cumin, chili powder, and cayenne pepper.  Cook one more minute.

2. Pour in roasted tomatoes and chicken broth.  Bring to a boil and reduce heat to medium/low to simmer.  Stir in beans, salt, chicken, corn, lime juice and lime zest.  Allow to simmer 10-15 minutes.  While the soup is simmering, prepare your tortilla strips.

3.  Preheat oven to 375 degrees.  Cut tortillas into strips.  Drizzle remaining olive oil over the corn torillas (I choose to mix mine in a baggie so that all are thoroughly covered in the oil without being too drippy), and cook for 5-7 minutes until crispy.

4. Upon serving, top soup with grated Mexican blend cheese, avocado and corn tortillas.

Enjoy!  So Yummy!!!  

#fitnessbarrnone

I Need to Drink How Much?

Water....not everybody likes it (let's face it, it is a pretty boring drink), not everybody values its importance, and not everybody has the "time" to drink all that they need in one day.  For optimal performance, you should drink a half to a full ounce of water for every pound you weigh.  For instance, a person who weighs 150 lbs. would need between 75-150 ounces a day! On average, about one glass an hour. It isn't easy to get all of that water in when we are such busy people, on the go, because what does drinking more water mean???  Of course, more trips to the restroom!  Who's got time for that?  :)  Did you know that you also lose water by simply breathing, digesting food and sweating?  So you if you do not drink to replenish your system, it will not function as optimally as it could.

The truth is that our bodies NEED water to remove toxins from our bodies that make us tired and sick!  But that is not all that water does.  It also re-hydrates our cells, the building blocks of our bodies.  It helps with digestion and metabolism.  It even helps regulate the body temperature!   I can definitely tell a difference from day to day through my workouts whether or not I had enough water to drink the day before!  It truly is THAT powerful! So how can we MAKE ourselves drink more water? Below are some of my favorite ways to make sure I drink all of my daily ounces of water.

• My favorite way to get my water in is this infuser container that I can place fruit in to give my water a fresh, summery flavor. (Bed Bath and Beyond). It helps me to avoid the flavor packets that have all of that extra stuff (food coloring, artificial sweeteners, etc) in them that I try to avoid.
• Another way to keep track is to buy a larger container (like 32-64 oz) and carry it around with you. Less trips to get water, easier to count.
• You could use bottled water and count the number of bottles you drink in a day.  
• Take your water with you wherever you go so always have it close by.  The average person will drink more water mindlessly taking sips if they have it close by.
• Avoid sugary options such as juices and sodas as they may quench your thirst so that you are not able to get as much water intake.  For your soda cravings, I have taken a liking to the La Croix sparkling waters—I don’t use these as a substitute for water on the regular, just when I want something fizzy).  Dasani just came out with one as well.  To make juices healthier (most are full of added sugars), you could make it half juice and half water.
• Add fruit (lemons, limes, cucumbers, oranges, berries, etc.) to your water even without the infuser.  Going to Sonic?  Order a fruit water instead of a soda or slushy.  There are so many fruits to choose from. My personal favorite is strawberrry- lemon water!  YUM!
• If all else fails, there are actually apps on your phone that you can use to remind you to drink your water and track your intake!  Waterlogged, Daily Water and Water Tracker Daily are just to name a few.  And those are free! 

 I hope this helps you think about the benefits and importance of drinking lots of water while giving  you ideas on how to help you get your recommended "dosage" of it daily! Water does the body good. Pass it on!  

If you would like to learn more information about how to get back on the healthy train, email me at the address below.  I look forward to hearing from you!

fitnessbarrnone@gmail.com