Bacon Bruschetta Stuffed Chicken Breasts

 

I found this recipe in my "Paleo Slow Cooking" recipe book by, Chrissy Gower.

Super easy, and little prep time for us moms on the go!

Ingredients

4-6 pieces of cooked bacon, crumbled

4-6 boneless, skinless chicken breasts

1 cup organic cherry tomatoes, halved

1 cup fresh basil

Salt and pepper to taste

1.  In a large skillet, cook the bacon until thoroughly done. Crumble the bacon and set aside.

2.  Butterfly each chicken breast by cutting them in half lengthwise and keeping one side intact.

3.  Evenly stuff the chicken breasts with the tomatoes, basil, and bacon.

4.  Fasten the open side of the stuffed chicken breasts with toothpicks to hold them closed.

5.  Place the stuffed chicken into your slow cooker, cover, and cook on low for six to eight hours.

6.  Season the dish with salt and pepper to taste.

7.  Walk away and enjoy not having to worry about what to make for dinner at crazy, hectic, 5:00 PM!!! :)

Spin Classes Coming To TrainStrong!

I am excited to announce that beginning this February I will be offering 45 minute spin classes from my home!  Because of the size of my "home gym" I only have enough space for 2 bikes.  If I could, I would have 50!  So, obviously space is very limited.  There will be a sign up calendar available the last week of January.  Please check back for the schedule and link for the sign up calendar.  First (introductory) class is $5.00!  $10.00 per class after your intro!

Five Benefits of Spin Classes

1. Cardiovascular

ACSM recommends that healthy adults aged 18-65 years old should participate in aerobic physical activity for a minimum of 30 minutes, 5 days per week or vigorous intensity, aerobic activity for a minimum of 20 minutes, 3 days per week.
A well-directed spinning class will steadily keep your heart rate well within a likely vigorous range for approximately 45-60 minutes. Over time, continuous cardiovascular activity (including interval training often practiced in spinning) can help lower your risk of coronary artery disease, can help lower blood pressure and LDL cholesterol, and can help lower your overall resting heart rate.

2. Lowered Stress Levels

You've probably heard of the elusive "runner's high." It's not uncommon to see many runners in spinning classes. That's because you get the same rush in a spinning class: a release of those happy-mood inducing neurotransmitters known as endorphins. Endorphins are known to create feelings of euphoria, lower your stress level and enhance the body's immune response. 

3. Increased Muscular Endurance

This refers to the ability of a muscle to continually and repeatedly exert force over an extended period of time. In a spinning class, this happens when you pedal against resistance, which can greatly increase the endurance of the muscles in the legs: quadriceps, hamstrings, gluteus, and even the calf muscles. Working out these muscles will also help to strengthen the surrounding bones, tendons and ligaments. Outside the spinning room, this increased strength means you'll be able to perform your daily activities with greater ease. Walking a quarter mile to your car with shopping bags while talking on your cell phone will be a no-brainer for you!

4. Major Calorie Burn

If your fitness goals include weight and/or fat loss, you've come to the right place. According to spinning.com, the founders of spinning, individuals can burn anywhere between 400-600 calories per average 45-minute class. Since it takes 3,500 calories to burn one pound of fat, just 5-8 spinning classes, combined with a healthy diet can help you whittle down your body fat.

5. Low Impact

For such a high-intensity workout, spinning is surprisingly low impact. Many people who have recently recovered from orthopedic injuries (and who have been cleared by their physician) turn to spinning to help them get back on track. When done correctly, there is minimal impact on the hip, knee and ankle joints. When your bike is set up properly and you have appropriate footwear, you'll never have to worry about leaving a spinning class with throbbing knee pain or stiffness in the hip joints. The circular motion allows for proper flexion and extension, while avoiding the pounding often brought on by other activities such as running or traditional aerobics classes.

Lean Pork Chops with Chimichurri Sauce

This is one of our favorite dinners!  The flavor is to die for, and we never have any leftovers with this yummy dish! 

 

 

Chimichurri Sauce

 

1 1/2 C. chopped parsley

1 1/2 C. chopped cilantro

1/2 C. loosely packed oregano leaves

2 tablespoons fresh lime juice

1 tablespoon red wine vinegar

6-7 garlic cloves

1 tsp. Kosher salt

1/4 tsp. black pepper

1/4 tsp. red pepper flakes

1/2 C. extra virgin olive oil

 

1.  Place pork chops in a Ziploc bag and set aside.

 

2.  To make the chimichurri, place parsley, cilantro, oregano, lime juice, vinegar, garlic, salt, and pepper in a food processor.  Pulse several times until finely chopped.  Transfer mixture to a bowl and add red pepper flakes and stir in olive oil.

 

3.  Remove 1/2-3/4 cup chimichurri and pour over pork chops.  You just need enough to coat them well.  Seal bag and set aside to marinate for an hour or more if you need to.  Cover the reserved chimichurri and set aside.

 

4.  When ready to cook, preheat the grill.  Remove pork chops from bag and let the excess marinade drip off.  Place on grill and cook until internal temp. is 160 degrees F., flipping approx. every 5 minutes.  You may take it off the grill when internal temp reaches 155-158 degrees F. since it will continue to cook a bit as it sits.  Remove from grill and let it stand for 5 minutes before cutting.  Serve with remaining chimichurri sauce drizzled on top if desired.  (Highly recommended!)

 

*You may use pork tenderloin in this recipe.  I prefer the thinly cut pork loin chops, and like it even better!  Also great with steak!

 

*Recipe courtesy of Our Best Bites

 

 



Happy 2014!

 

Make 2014 a great year!  Set goals...You can achieve anything you want!



30 Day Burpee Challenge

We began a 30 day burpee challenge on Monday October 21st.  By the end we'll be doing 100 burpees!  Join us...It's a great full body exercise that works the quadriceps, hamstrings, glutes, abs, pectoral muscles, triceps, and deltoids.

Eat Clean and Train Strong

10 Reasons Your Body Isn’t Changing

You’re eating healthy, exercising and watching your diet, with little to no results to show for your effort. Before you throw in the towel and give up on your weight loss goals all together check out these Ten Reasons Why Your Body Isn’t Changing according to A Calorie Counter and Spark People to see how you can get back in the game!

1. Are you eating too much?: Weight loss is a simple equation of eating fewer calories than you burn in a day. If you’re not ending the day with a calorie deficit you won’t be losing weight. Instead you’ll be just maintaining or even gaining weight. Try keeping a thorough food journal with what and how much of everything you eat for a week. You’re probably eating more than you think!

2. Pounds vs Inches: How are you measuring your progress? If your workout routine includes weight training you’re most likely adding muscle mass, and subsequently changing your body composition. With muscle weighing more than fat, relying on the scale alone may not be giving you an accurate reading of your progress. Taking measurements of your arms, thighs, mid-section, and hips on a bi-weekly basis may paint a different picture of your success!

3. Change It Up: “If you do what you’ve always done, you’ll get what you’ve always got.” This well known adage is especially true of your fitness routine and diet. If you’ve hit a plateau, you may need to change up your routine and increase the intensity, as well as adjust your daily calorie intake. The less of you there is the fewer calories you need.

4. You’re Only Doing Cardio: 45 minutes on the elliptical may feel like a good workout, but without weight training you’ll never change your body composition by adding more muscle. A greater muscle mass increases your daily calorie burn, leading to a lower body fat percentage and a leaner you. If you love cardio try a Kettle Bell class or circuit training in place of typical weight training.

5. Falling for the Flavor of the Week: Making too many changes too quickly can be just as detrimental as getting stuck in a rut. Ballroom dancing may be the latest fitness craze but it may not be the calorie burn or weight training routine you need. Figure out what works for you rather than everyone else and stick with it.

6. Fact vs. Fiction: Are you doing or trying? You may feel like you’re eating healthy and exercising regularly, but a well kept food and exercise journal may tell a different story. Take a close hard look at your food choices and fitness routine and see what is really going on and where you can make improvements. (photo credit here)

7. You’re Rewarding Yourself with Food: It’s awesome that you just ran three miles, but rewarding yourself with a Starbucks Frappuccino will do nothing but negate all your hard work. Rather than food, try setting a long term goal and reward yourself with a gift when you reach your goal.

8. You’re Not Working Hard Enough: Are you challenging yourself with your workouts? If you’ve found yourself getting through your fitness routine with less or minimal effort it may be time to take it up a notch. Add weight training, High Intensity Interval Training, or a faster pace on the treadmill to keep your workouts challenging and you seeing results.

9. You’re Working Too Hard: As crazy as it sounds, working out too hard can be detrimental to meeting your fitness and weight or body measurement goals. Make sure to take at least one rest day a week, drink plenty of water and eat nutritious foods to replenish your muscles after a hard workout. Remember you want to build muscle, not break it down without recovery.

10. You’re Not Getting Enough Sleep: Few of us can say that we get the recommended 8 hours of sleep a night. Although it may be hard to forgo productivity for sleep, your efforts for a good night’s sleep will pay off in the long run. Lack of sleep can lead to hormonally charged weight gain and poor workouts due to fatigue and lack of concentration. Set a sleep schedule complete with a bed time and wake time and stick with it.

See what areas you can improve on and start seeing the results you’ve been looking for!

*Courtesy of Skinnymom.com*

 

Skinny Honey Mustard Pretzel Chicken

Skinny Honey Mustard Pretzel Chicken

 

 

Prep time: 10 minutes

Cook time: 20 minutesYield: 4-5 servingsServing size: 4.5 oz cooked chicken with 1 tsp honey mustard

Ingredients

• 1 ½ pounds boneless, skinless chicken breast, trimmed of fat
• 2 cups pretzels
• 1 cup light honey mustard
• 1/2 cup light honey mustard reserved for garnish

Instructions

1. Preheat oven to 375 degrees.
2. Line a cookie sheet or baking pan with parchment paper or spray with non-stick cooking spray.
3. In a food processor, pulse pretzels until they are a bread crumb consistency.
4. Add 1 cup honey mustard to a shallow and wide bowl.
5. Add pretzel crumbs to a separate shallow and wide bowl.
6. Working with one piece of chicken at a time, dip chicken in honey mustard and cover evenly.
7. Immediately dip chicken into pretzel crumbs and cover the chicken completely.
8. Place covered chicken breast onto the cookie sheet.
9. Repeat with remaining chicken.
10. Add leftover pretzel crumbs to chicken on cookie sheet.
11. Bake chicken for 20-25 minutes until chicken is cooked through.
12. Serve chicken with remaining ½ cup honey mustard dipping sauce.

Nutrition Info and Tips

Per Serving (4.5 oz cooked chicken with 1 tsp honey mustard):Calories: 312Fat: 4.8g
Carbohydrates: 30gFiber: 1.2g Protein: 32.4g Sugars: 1.2g WWP+: 7

*Recipe courtesy of Skinnymom.com*

ACHIEVE!

I saw this quote today and fell in love!  All of us get tired and discouraged, but what a great reminder that you can achieve anything you set out to do!

Fire-Roasted Meatloaf

I purchased a Paleo Slow Cooking book from Barnes & Noble, and let me just say it was worth every penny!  I am so busy during the day, and it is so nice to throw everything into the crock pot and have a yummy, nutritious meal ready to go at dinnertime.  This recipe was a HUGE success with my family!  See recipe below...

Fire-Roasted Meatloaf

1/2 head cauliflower, finely chopped
1 garlic clove, finely chopped
1/4 yellow onion, finely chopped
1 pound grass-fed ground beef (I buy this at Sprouts.)
1/2 c. of fire roasted salsa
1 small can of fire-roasted diced green chilies
1 egg
1/2 c. almond flour
2 1/2 tsp. of chili powder
3/4 tsp. cumin
3/4 tsp. oregano
1/4 tsp. basil
5 T. organic tomato paste
Salt and pepper to taste

1.  Using food processor, finely chop the cauliflower, garlic, and onion and set aside.
2.  In a large mixing bowl, combine the ground beef, salsa, chilies, and egg.
3.  Add the cauliflower, garlic, and onion mixture to the beef mixture.
4.  Add the almond flour and spices to the beef mixture.  Using your hands, kneed and mix all the ingredients together.
5.  Shape the beef mixture into a loaf and place it in the slow cooker.
6.  Using a spatula, evenly spread the tomato paste on top of the meatloaf.
7.  Cover and cook on high for four hours or until the internal temp. of the meatloaf has reached 160F.  Salt and pepper to taste.

Motivation

 

ENOUGH SAID!

Juicing

Back to school for my kids means back on track for mom! 

 

I had a great summer!   A staycation here and there with my hubby and kids.  A girls weekend in Vegas with my sisters to see Beyoncé!  And an amazing trip to Hawaii with my cute fam!  But what do these places all have in common...Food!  And whoa am I feeling the effects!

My good friend, Lara, introduced me to juicing a few months ago and I absolutely LOVE it!  It helps me feel energized, (yes, even more than a Diet Coke), and helps clean out and regulate my system.  I've even noticed a change in my complexion!  So, wanted to share a few recipes that I have found and have enjoyed...

 

This first one I call "Lara" since this is what she had me try, and got me hooked!  Super simple, and my kids love it too!

Lara

 

1 apple

1 carrot

Approx. 1 Cup strawberries

(And sometimes when my kids aren't looking, I'll sneak in some kale or spinach.)

 

Citrus Green Juice

 

6 kale leaves

6 Swiss chard leaves

1/2 cucumber

6 clementines

 

Carrot Apple Ginger Juice

 

3 carrots

2 apples

1" Ginger

 

Green Juice

 

1/2 cucumber

3 celery stalks

1-2 apples

6 kale leaves

1/2 lemon

1" ginger

 

And one more that I am going to try later this afternoon...

 

Sunset Blend Juice

 

1 lg. sweet potato

1 med. carrot

1 red bell pepper

2 lg. red beets

2 Golden delicious apples

1 orange (optional)

 

I like to get creative as well, and add pineapple, mango, spinach, kiwi, etc.

 

There are a lot of juicing cleanses out there.  If you choose to do, for example, a 3 day juice cleanse, prepare your body by drinking a lot of water in the days leading up to your cleanse.  Eat clean. No red meat, soda, sugar, dairy, or caffeine.

 

Personally, I love balance.  I eat 3 healthy meals for breakfast, lunch, and dinner. Each meal includes a lean protein.  And for snacks I drink my juice along with a handful of almonds, or I'll add a little protein powder to the juice to get my protein intake.

 

Happy juicing!!!

 

(And yes, I'm drinking my juice from a Thor cup...Kind of a crush.) :) 

 

 

Just a Little MOTIVATION!

10 Tummy Tightening Foods

 

Summer is just around the corner and we all want to lose a few pounds to fit into the perfect outfit or swimsuit. I have listed a few foods with magical fat burning properties to help you with this dreaded task of weigh loss. Just remember – not one food alone can do the job. You have to have a plan and a purpose. Make sure you are eating the proper amount of calories for your body.
Here are a few Tummy Tightening Foods to help get you on the right track to a slimmer summer:
1. Oats with Cinnamon- Oats are a great start to your day. They will help keep you full while the cinnamon has natural thermionic properties which may increase your metabolism. (Love this Skinny Slow Cooker Oats recipe)
2. Grapefruit- Grapefruit helps lower insulin levels which promotes weight loss and fast metabolism.
3. Red Peppers- Peppers contain Capsaicin which can help with burning stubborn fat.
4. Almonds- Almonds are a great source of protein to help keep you full and keep your metabolism kicking. (Skinny Almond Trail Mix here)
5. Salmon-Salmon is loaded with Omega 3 Fatty Acids which is beneficial for fat loss. (Check out our Skinny Caribbean Jerk Salmon or Skinny Blackened Salmon)
6. Avocado- While avocados are considered a fat, they are a healthy fat. Your body needs healthy fats to use as energy to promote fat burn.
7. Blueberries- While Blueberries are loaded with antioxidants, they are also low in sugar and great for a healthy low calorie snack.
8. Green Tea- Natural caffeine can help speed up the metabolism and keep you energized to burn more calories throughout the day.
9. Chicken- Chicken is a great source of lean protein. By placing more protein in your diet you can lower the amount of carbohydrates you take in while promoting weight loss. (Check out our hundreds of Skinny Chicken Recipes here and on Pinterest.)
10. Sweet Potato- Sweet potatoes are great for keeping your blood sugar levels stable while promoting a better, faster metabolism. (Click here for our Pulled Pork Stuffed Sweet Potatoes)

*Courtesy of Skinnymom.com*

30 Day Challenge

30 Day Challenge

May 1^st-30^th

Eat 5-6 meals per day containing an item from each category.  (1 protein, serving of fruit and/or veggies, etc.) This will help speed up your metabolism.

Drink water… No soda!

Beware of “hidden calories”!  Ex. Mayo, salad dressing, a few potato chips, etc.

Little to no sugar.

Keep a food journal.  This will help you keep track of what you’re eating, and what you may need to change in the future. (If needed)

One cheat meal per week.  Choose wisely…For ex. Date night!

Exercise at least 30 minutes per day, 5 days a week.  Good Luck!!!

Did You Eat Your Veggies?

 How do you eat more while losing more weight at the same time? One of the best answers is to eat "negative-calorie" foods, meaning that these foods actually take more energy to digest than they deliver to your body. While these foods may be an important source of phytonutrients, they are not sources of fat-packing calories.

Because of their surprising lack of calories, these foods can essentially be consumed in unlimited quantities without you gaining weight (body fat). That works because your stomach senses when it is physically full, and it will trigger your brain to stop eating when you can't handle more food. You know that "I feel stuffed" feeling? That's your stomach (which has its own complex nervous system, by the way), telling your brain to tell you to stop eating.

This is why, believe it or not, the simple act of drinking a glass of water before each meal is a proven weight loss strategy. It fills your belly with water, thereby reducing the amount of space left for other foods. So your stomach gets full more quickly, triggering the "stop eating" signals in your brain.

Eating an apple before each meal also works in much the same way. This is true even though apples are not negative-calorie foods. But they are rich in water, and water takes up space in your stomach.

Below is a list of negative calorie foods...Eat up!!!

Need A Bootylicious Booty Stat!

My sisters and I are going to Vegas in June to see the one and only...Beyonce!!! I couldn't be more excited!  However, I need to get this "jelly" ready to shake at her concert, and thought I would share a fab "bootylicious" workout today!

25 squats (Add weight if you need more of a challenge, and really want to work that booty!)
10 burpees
10 reverse lunges (Per leg)
10 burpees
10 curtsy lunges (Per leg)
10 burpees
20 donkey kicks (Per leg)
Repeat 3 times

If you are a beginner, try doing one round, and then build on that as you get stronger.  Another alternative is to cut down on the reps.  For example, 15 squats, 5 burpees, 5 reverse lunges, and so on.  You can always incorporate weights into your sets too, if you feel like it's too easy.

 Here's a little music/video to have fun and motivate us ladies to get "bootylicious"! :)

Control Blood Sugar...Lose the Weight

A friend of mine shared an article with me about how our blood sugar can effect our weight loss, so I thought I would share!

 When we think about cutting back on what we eat, we tend to cut the calories, and not so much on our sugar intake.  Your blood sugar level has a direct effect on how hungry you are as well as how sluggish you may feel.  More importantly, it determines whether your body is burning fat or storing it.

Whenever you eat, your body converts the carbohydrates in your food to glucose.  The more carbs in your food (particularly refined or simple carbs), the higher your blood sugar levels.  As your blood sugar increases, your pancreas creates insulin that transports the glucose out of your blood into your cells where it will be used for energy.

The problem comes when you eat too many simple carbs.  Simple carbs break down into glucose very rapidly, causing a rapid rise in blood sugar, which triggers a massive release of insulin.  When that much insulin is released, weight loss becomes nearly impossible.  The more insulin your body produces, the more fat is stored in your body.

Your body needs carbs. Natural carbohydrate-rich foods contain important vitamins, minerals, and fiber.  Carbohydrates are what provide energy for your muscles, making carbs essential to support a healthy exercise routine.  When you eat too few carbs, your blood sugar drops.  As a result, you feel irritable, you crave sweets, and your energy level plummets! 

Here are four ways to help balance your blood sugar...

1)  Eat less, more often
     Eat 5-6 small meals per day.  This allows you to eat something every few hours, which helps normalize blood sugar levels rather than produce 3 large spikes. (From only having 3 meals.)  However, make sure you do not increase your calorie intake.

2)  Drink more water
      Try to drink the number of ounces equal to half of your body weight. (If you're 120 lbs., aim for 60 oz. daily.)

3)  Fill up on fiber
     Fiber helps keep cravings at bay.  Fiber also helps slow down glucose absorption, so you're less likely to have a blood sugar spike and crash.

4)  Exercise
     Exercising 45 minutes a day has been shown to have a significant blood sugar balancing effect.  With continued moderate exercise, your muscles take up glucose at almost 20 times the normal rate and insulin levels drop.

Take the challenge, cut back on your sugar intake, and I promise you'll see results and feel great!!!

No Bake Energy Bites

Great snack when your sweet tooth is kicking in!!!

1 cup oatmeal 1/2 cup peanut butter (or other nut butter) 1/3 cup honey 1 cup coconut flakes 1/2 cup ground flaxseed 1/2 cup mini chocolate chips 1 tsp vanilla Mix everything above in a medium bowl until thoroughly incorporated. Let chill in the refrigerator for half an hour. Once chilled, roll into balls and enjoy! Store in an airtight container and keep refrigerated for up to 1 week.

Southwestern Black Bean, Quinoa and Mango Medley

Southwestern Black Bean, Quinoa and Mango Medley

 

 

Ingredients:

• 15-ounce can black beans, no salt added, rinsed and drained
• 1 cup cooked quinoa (according to package directions)
• 1 cup fresh or frozen corn
• 1 small red bell pepper, chopped
• 1 cup chopped fresh mango
• 1/4 cup finely chopped red onion
• 1/2 cup chopped fresh cilantro
• 1 small jalapeño pepper, seeded and finely diced
• juice from 1 medium lemon or lime
• 1 1/2 tbsp extra virgin olive oil
• 2 garlic cloves, minced
• 1/2 tsp ground cumin
• 1/2 tsp chili powder
• 1/4 tsp ground turmeric

Directions:

Mix together the beans, quinoa, corn, bell pepper, mango, onion, cilantro, and jalapeño in a mixing bowl.

Whisk together the lemon juice, olive oil, garlic, cumin, chili powder, and turmeric in a small bowl.

Drizzle over the mixture and toss. Refrigerate until ready to serve.

* This was really tastety!  I combined this with some fajitas from the "Shredded Chef" cookbook, and oh my was it good!  Enjoy! 

*Recipe from Skinnytaste.com*