Strawberries & Cream

Looking for a quick and healthy summer dessert? 

For 75 calories it can’t get any easier than this! Who needs whipped cream or ice cream??

A packet of stevia (I always prefer Whole Earth since it’s mixed with monkfruit) over some cut strawberries, let that sit in the fridge for a few minutes. Meanwhile take 1/2 cup of nonfat Greek yogurt and mix in tsp of vanilla and 2 more packets of that stevia.

Subtly sweet and oh-so refreshing!

Enjoy!! 

Weighing Your Food

Weighing your food is a great short-term tool to set yourself up for success. 

Especially with another challenge starting tomorrow, I can’t recommend enough going out and buying a small food scale (you don’t need a fancy one, you can spend less than $10 and they will work just fine). 

Using the MyFitnessPal app is crucial to keeping track of what you are putting in your body, but how do you know that you are sticking to the portion size that your app assumes you are?

Especially with things like oats with the carbs add up way too quickly, and your proteins like chicken, you really want to measure them in grams using your scale to know exactly what you’re putting in your body so you can keep track accordingly.

MyFitnessPal uses each food labels assumed portion size, but for example I don’t want the 1/2 dry oats that it recommends (which is 48 grams). I save extra calories and carbs by loading my oats with protein and other things, so I always put in 2/3 of a serving in the app, so then I can measure that exactly out – 32 grams. 

The same goes with chicken and meat – hopefully by now you all know, or at least now well, that one chicken breast is not one serving. Usually one serving of chicken is anywhere from 1/3 or 1/2 breast depending on the size.

This isn’t something you want to be doing for the rest of your life, but the more you do it every day especially during this challenge, the more you become aware of portion size and then can use that control going forward. I really recommend using a scale during the challenge, so you can really watch exactly what you’re eating and keep your calories down to the recommendations that I gave you at the beginning of the previous challenge.

Let me know if you have any questions about measuring or weighing your food!

Triple Ladder

Warm-Up (Did all these moves slowly for about 30 seconds each)

Squat Rotation Reach Down

Squat

Rear Lunge + Knee Grab/Leg Extension

Toy Soldiers

Side Lunge

Hamstring/Calf Stretch

Plank

Plank Row

Pushups

Jump Ropes

Routine: 15 minutes total

3 exercises –

  • Alternating dumbbell snatches
  • Hand release pushups
  • Tuck jumps

Start with 1 of each, then 2 of each, then 3 of each, 4 of each etc until 15 minutes is up

Everytime you do this routine, try to get to a higher number!

I made it halfway through 12 today (October 17th 2016)

Low-Cal Curry with Cauliflower Rice

I’m not typically a huge Indian-foodie but this was delicious, and so surprisingly filling!

Looking at about 1 cup of your cauliflower rice, 2 oz of chicken and a cup total of your curry veggie mix, it comes in at only 154 calories, 18.5g protein, 11g carbs, and only 1.5g fat!

Ingredients:

1 package of chicken breast or chicken breast tenders

Your choice of vegetables, I used red peppers, leeks, scallions, onion, brussel sprouts, radishes, garlic, and ginger

1 head cauliflower for rice

1 can light coconut milk

2 tbsp curry paste

1-2 tbsp Coconut or Extra Virgin Olive Oil 

Here’s how to do it!

First get everything prepared, by cleaning and chopping whatever veggies you want to use.IMG_3111.jpg

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You also want to prepare your cauliflower “rice”, which is incredibly easy – just grate it on a cheese grater!IMG_3114.jpg

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Now I started by cooking the chicken, and since I used breast tenders which are small, it really only takes a few minutes on each side. I chose to use coconut oil – you only need less than a tbsp, it really does stretch and go far. Cook the chicken, then take it out of the pan and use the same pan to start cooking your veggies to soften them.

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While your veggies are cooking, chop up your chicken – in this case it’s so tender it just falls apart!

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When the veggies soften (6-8 minutes) add the coconut milk and curry paste.

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Add the chicken back in and let it cook down for a few minutes when we get our rice going.

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Put 1/2 tbsp coconut oil in a separate pan, and sautee your cauliflower rice for 3-4 minutes. You can season to your liking (cilantro would have been good if I had it), but I just put a little pink himalayan rock salt, pepper, and garlic. And that’s it folks! Serve your curry over your rice and enjoy it for only 1g of fat and hardly and calories!

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