Chicken Breast and Red Quinoa(Chicken Fried Rice) Recipe

Hey guys I’m coming at you with an updated recipe for Weight loss as we are getting into #Summer2018. Yay we are so happy and want to look our best this summer! This recipe will sure help you stay on top of your Health and Fitness Goals!!

Things you will need:

  • Pack of Chicken Breast(4 at the most)
  • Organic Coconut Oil
  • ! bag of Organic Red Quinoa
  • 3 Eggs
  • Green Scallions
  • 1 red onion
  • 1 Green Bell Pepper
  • Fresh Garlic
  • Seasoning of choice
  • Pan, knife, and spatcula

Instructions

  1. First grab a pot and add 1 and 1/2 cups of water and add 2 cups of Red Quinoa and bring to a boil, cover and cook for at least 30 minutes until the water has been absorbed or slightly. (You can drain it later if it will have water) (Set timers)
  2. Open your chicken and cut them in half and then into fours, then cut into cube sizes and set aside.

     3. Then preheat a pan on medium and add 3 tablespoons of coconut oil to the pan until  it melts or slightly melts

      4. Next grab all your vegetables and chop them anyway you’d like and add them to the pan with the chicken.

5. Add 1 teaspoons of your seasonings each and mix all the food together and cook for 8 to 10 minutes on medium or until it browns.

6. Allow the food to cook  and occasionally check on it.

7. Once you have returned the Quinoa should be done, put it a drainer, and set a side to dry out.

8. Check your chicken(cut or test taste it) to make sure it is done.

9. Add the Quinoa to the chicken, stir it, and add the 3 eggs(mix them before hand) until the eggs are not visible.

   10. Once your dish has been mixed, use kitchen shards to cut the green scallions or green onions over it and slightly mix to keep the fresh green look to them and enjoy!!!

For meal prep instructions please check out my previous meal plans.

Weight loss and Diet Pills Rant

Over the course of my Weight Loss or fitness journey I was introduced to a few Weight loss pills, like” Garcinia Cambogia, Body Labs Thermo Pills(yes the one’s with Jennifer Lopez on it) and the Classic Raspberry Ketone Pills.”

I must say that none of these worked for me and they may help people who are a bigger weight than me. I believe these supplements are used based on whether people are overweight. It in fact made me gain weight, instead of helping me lose weight. Which has drawn me to the conclusion that none of these work at all.

    As I continued my Weight loss or Fitness journey I learned  the best way for someone to  lose weight was to change your lifestyle by drinking more water, exercising, and eating healthy. It is up to you to make the lifestyle changes and commit to this lifestyle change. Creating a meal plan and workout guide to follow are the first steps and he  you must be consistent with it to see results. The more dedicated, committed, and determined you are, the better the results you will get. You can get into shape faster than you think but it does take sometime depending on your current lifestyle and making a change in it.

Eat, Sleep, and Repeat.

Sexy Toned Legs and Glutes

Hi today I will be sharing my favorite workouts for toned legs and glutes.

1. Curtsy Squats

2. Bavarian Squat Lunge

3. Barbell deadlifts

4. Leg Press

5. Glute bridges

6. Jump squats

7. Classic Squats

8. Cable kick backs

9. Standing donkey kick backs

10. Calve raises

Beginners should do 10 reps with 2 sets.

Intermediate level should do 10 reps with 3 sets.

Advanced level should do 10 reps with 4 sets each.

Please divide reps for each leg.

So if it is 2 sets of 10, then 10 reps should be done per leg for a beginners level.

2 sets of 15 reps per leg which would be great for an intermediate level.

2 sets of 20 per leg for an advanced level.

You do not need to perform all of them. Choice 5 of them to start.

If you are not familiar with any of these exercises feel free to search them on YouTube. These are good to do in the comfort of your home with small substitutions, like using a towel or pole, instead of using a barbell, or a resistance band instead of a cable..

The more you do it the BETTER the results! Please keep in mind you will need tests in between and please do not forget to squeeze your glutes while performing the exercises!

 

Spring 2018 5 day Weightloss recipe

Hi loves and welcome to my Spring 5 day Weightloss Recipe. Hope you all love it!

 

Things you will need

1. Organic eggs or regular.

2. Instant Oatmeal flavor of choice.

3. 5 bananas.

4. 2 bags of organic Spinach.

5. A pack of Chicken Breast(Enough for 5 days)

6. Red onion, Italian bell peppers, sea salt, cracked pepper, chia seeds, and garlic powder.

7. Box of organic green tea.

8. Whole Pineapple, fresh, strawberries, 2 lb tub of yogurt, and any kind of fruit.

9. Milk of any choice.

10. Organic coconut oil or Oil of choice.

Breakfast-Hard boiled eggs, instant oatmeal with chia seeds, and cinnamon, with tea and a banana.

1. Prepare a pot of water and sprinkle salt in it. Once it has come to a boil place all 10 eggs in and boil for 10 to 15 minutes.

2. Grab a bowl add the instant oatmeal and choice of liquid. Either water or any milk. Cashew or almond preferably.place it in a microwave for approximately 1 minute and 20 seconds.

3. Drain your eggs and run them under cold water, and let sit while you prepare your oatmeal.

4. Remove your oatmeal from the microwave and chop 1 banana, then add your chia seeds, and cinnamon. Be sure to stir it!

5. Place all the eggs but the 2 you are eating for the day back in the carton.

6. Prepare Tea or have a glass of lemon water.

Enjoy your breakfast! It is the most important meal of the day.

Lunch-Fruit Salad

1. Gather all your fruit of choice and rinse it well.

2. Cut all your fruit into bit sizes and place in a bowl. Sprinkle it with lemon to keep it fresh.

3. Add to a bowl and mix.

4. Serve with a serving of yogurt.

Buen provecho!!

Keep in mind you may have to prep it for 3 days and on the third day prep it for the last 2 days.

Dinner- Chicken Breast, spinach, seasoned with onions, and peppers.

1. Cut your chicken breast, onions and peppers into bite sized pieces and place in a bowl.

2. Heat a pan and add 3 tablespoons of oil to it.

3. Return to your bowl of chicken and add 1 teaspoon of salt, pepper, and garlic powder each into the bowl.

4. Mix the ingredients into the bowl and add to the pan.

5. Cook it until both sides start to brown for 5-7 mins.

6. Add the 2 bags of spinach and mix for 2 mins.

Place all the food into containers and make them about the same portion size. Each portion should be about 1 cup to 1 and half a cup each. Enjoy!!

I recommend having tea and water with your meal or one or the other.

This prep will last you 5 days if you bought all the ingredients and followed the cooking instructions and portion sizes. It will help you with Weightloss and you should see results within the first week to two.

If you get hungry in between meals I highly suggest having dry cranberries, fruit, vegetables, or nuts.

Our goal is to eat healthy and have a healthy lifestyle. Having a diet like the recipe above will really change your life.

 

 

New Years Dinner Meal Prep

Hi dolls and welcome to my number 1 meal prep plan for the New Year to come! Let’s get started!

Things you will need:

1. 1 large pack of Chicken Breast

(Should contain at least 4 big pieces that can be cut in half)

2. 8 Stalks of Broccoli 

3. Seasoning and or marinate

4. Red onion and green Italian pepper

5. Olive or Coconut oil

6. Meal prep bowls

7. Baking pan and pot

 

Directions

First cut each piece of your chicken breast into halves, then cut them into four pieces. The pieces should be the same length as your middle finger.

Second place your chicken in the bowl and add your seasoning, chop up some onion, and marinate it in the fridge for a few minutes. (I also recommend marinating it overnight)

Third

Prepare a pot of water to steam you’re fresh broccoli ( Please rinse your veggies every time )Place it over the pot in a drainer to steam for 3-5 mins.

Next

Place your pan on the stove and coat it with oil of your choice, add all the food in the bowl to the pan and cook it for 8-10 minutes. (Or until brown coated)

Lastly 

Set your bowls up and add portionable sizes to it. The meat should at least be 3 oz and that is exactly the same size as the palm of your hand. Add about a whole stalk of broccoli to each bowl until you run out of broccoli and enjoy!

(1 serving= 3oz

Same size as your palm of your hand.

2 serving=6oz

Same size as your fist.)

This meal prep is good for 5 to 6 days and if you have left over eat it for lunch😊

Drink lots of water!

To better preserve your meal prep freeze it!

 

How to stay in shape for the holidays.

Yes it is around that season when we all gather for dinner with our family, but then one problem strikes us. How are we going to maintain our weight for the holidays with such delicious foods that make our mouths water? 

Happy Holidays!

Here are are some tips on how to stay in shape!

1. Portion Control

Eat small portion sizes on your plate. Be sure to count your macros.

2. Drink plenty of water.

Lots of water to flush toxins.

3. Do not overeat.

Do not exceed your limit of food.

4. Exercise, Exercise, Exercise.

Keep up the good work and be sure to work your heart out.

5. Eat a healthy breakfast and lunch.

These are both the best meals of the day. Be sure to have both during the day.

 

5 Day Meal Prep

Hi lovies and welcome to my go to meal prep for weight loss and overall healthy meals. Hope you like it!

Things you will need:

1. Pan, 2 pots

2. Salmon

3. Broccoli

4. Instant brown rice

5. Oil(prefer virgin pressed coconut)

6. Pink salt and lemon pepper

7. Berries, chia seeds, and honey

Breakfast:Oatmeal with berries , chia seed, and honey.

8. 1 frozen banana

9. Fresh or frozen spinach

10. Meal prep containers

Directions

1. Take a 1/2-1 cup of oats and place into a bowl.

2. Add liquid source(Water or Milk)

3. Stir and put in the microwave for 1 minute. Then let it cool.

4. Next add your berries, chia seeds, honey, and enjoy.

Lunch: Green Smoothie

1. Gather 1 frozen banana, 2 handfuls of Spinach(Fresh or Frozen) and add to blender.

2. Add your liquid base

3. Blend it all together until very creamy

4. Add to mason jar or cup and add chia seed on top and enjoy.

Dinner: Salmon, broccoli, brown rice

1. Fill a pot with 2 cups of water and add instant brown rice and boil for 10 minutes.

2. Boil water in another pan and steam your broccoli over it for 5 minutes.

3. Next take your Salmon and season it with pink salt, pepper, and lemon pepper.

4. Preheat a pan with oil( Virgin pressed coconut, olive, almond, or canola oil) and add your salmon. Cook for 5 to 10 minutes or until tender and brown coated.

5. Drain your brown rice and broccoli and add to a meal prep containers.

6. Add your salmon to the containers and enjoy your 5 day meal prep!