Grain Free Chicken Stir Fry

Y’all!!  Why have I waited so long to jump on the riced cauliflower train?!

Oh yeah.  Because I did it once myself and then drowned my frustrations and scraped knuckles (from the grater thingy) in a bottle of wine after.  Seriously.  Such a mess and crazy dangerous!

Fast forward a year and I’m stocking up on frozen veggies and see this!!  I opened the freezer door, grabbed it, read the ingredients, looked around like I just found the Holy Grail and someone was going to snatch it from me, and hid it in my basket.

This stuff is amazing!!!  Ahhhhmazing!!!  And I love that my belly doesn’t look 5 months pregnant after eating it, like it does with rice.  Delicious + no food baby = awesomeness.

Here’s how it went down….

Ingredients:
2 chicken breasts
1 package of the yummy goodness of riced cauliflower medley (Found in the frozen section with the veggies)
Olive oil
Sesame oil
Bragg’s liquid aminos
Sea salt
Black pepper

Directions:
Warm 1 tsp of olive oil in a skillet
Cook chicken breasts for about 8 minutes on each side (or until done) and sprinkle a little sea salt and pepper on each side
Remove chicken from skillet and set aside on a cutting board
Warm 1 tsp of olive oil and 1 tsp of sesame oil in the same skillet
Add the riced cauliflower medley to the skillet and warm through for about 5 minutes
Meanwhile, cube the cooked chicken breasts
Add the cubed chicken breast to the skillet with 1 Tbsp of Bragg’s liquid aminos
Mix well and warm through
Serve!

Ultimate Reset – Week One

I’m a week into the Ultimate Reset and down a little oveyogar 5 pounds and my body feels clean and a lot less puffy!

I decided to do the Ultimate Reset as a countdown to our trip to Punta Cana provided to us by Beachbody.  On top of that, it’s our 10th wedding anniversary in May and I want to feel and look great.  Ultimate Reset seemed like a great way to kick off this amazing year!

What is the Ultimate Reset?

It’s a 21 day nutrition program.  I am pairing it with our 3 Week Yoga Retreat available exclusively on Beachbody on Demand and a few short runs in between, but it’s really all nutrition.

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For 21 days you are given every single meal to make, when to make it, how to make it and when to eat.  This is my favorite part!  I have to think 0 about what I am going to eat!  It’s all there for me.

You begin the program eating pretty basic meals like salmon and red potatoes, salad with chicken, a rice and bean taco, scrambled eggs, etc.  But as the week wears on meat is removed and by the middle of the second week grains are removed.

You are also drinking (trying to at least!) a gallon of distilled water each day.  You are given a bottle of finely ground pink Himalayan sea salt to add to ygreensou water for electrolytes.

Before meals you will take a supplement called Optimize to help your body better break down the food and absorb the nutrients.  You also take a shot of Power Greens each day which is dried chlorophyl.  I’m not going to say this tastes awesome, because it doesn’t, but you feel so good after drinking it!  I have a nice little energy boost after drinking this.  Depend
ing on the day I will add it to my Shakeology or leave it plain.

This program is a mental battle.  100% mental.  For me that’s comforting.  I like knowing that my body simply needs to follow my mind.  And I like knowing that I am as mentally strong as I am physically.
So far I’m off to a watergreat start!  We even built a deck this past weekend which meant the beer was flowing and BBQ going.  It’s not easy, but I know it will be worth it!

If you have any questions about this program or would like to do it yourself, please let me know!  You can comment here or email me at kristina.d.lewis@gmail.com.

 

Country Heat Meal Plan

My first challenge group for Country Heat kicks off on Monday and I am so excited to wake up every morning and see videos of my challengers dancing it off!  It’s going to be such a fun 30 days!

One the most time consuming parts of each Challenge Group, that I do, is create weekly meal plans.  I remember when I coached my first Challenge Group I was so pumped for everyone to get the amazing results I did, but was disappointed when people didn’t.

21 Day Fix Before and After Pic Monkey Watermark

After asking each challenger specific questions I realized nutrition was the hardest part, not working out.  With that information, I put my meal plan in a spreadsheet and shared it with the group.  I also included the recipes that I use and added a shopping list.  I was surprised to see EVERYONE eating what I was eating one day one, then again on day two and so on.  By simplifying the nutrition even more, my challengers were getting amazing RESULTS!  I found the missing link and never looked back.

I normally keep myself in the 1500 bracket for food, but plan to go ALL IN with Country Heat, so I’m following the brackets as they are meant to be.  Depending on your starting weight, and circumstances such as nursing or pregnancy, your bracket can be different.

Week One Country Heat

The results I have seen in the tests group have blown my mind.  From dancing!  Cannot wait to kick this off on Monday and have fun while getting healthy. I think it’s the perfect program for all the teachers and others that have let the summer fluff take over.  You workout for 30 minutes a day, for 6 days, for a month and your workout is DANCING!!  I mean seriously.  Surrriously.  How cool is that?

The demand for Country Heat and Challenge Groups has been so big I will be starting new groups every single Monday of the month.  You have plenty of time to join!  Just go here and get it ordered, then email me at kristina.d.lewis@gmail.com to let me know.

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Lewis Boy Wings

I need to give a shoutout to my hubs for letting me use this recipe (you can find him on Instagram at back_porch_dad).  He’s a true carnivore and LOVES wings, but about 2 years ago we made the commitment to stick to the 80/20 rule of eating clean.  Wings were one of the first recipes he had to revamp and these are goooood!

Paleo.
21 Day Fix.
Lewis Boy approved.
And just in time for Father’s Day!

Ingredients:Lewis Boy Winds
Whole wings (drumsticks and wings attached)
Cayenne powder
Crushed red pepper
Italian seasoning or oregano
Buffalo hot sauce of choice (Tabasco brand is pure paleo, but can be hard to find.  Brands like Frank’s have minimal preservatives)
Blue cheese (optional)

Directions:
Preheat grill to high heat
Dust both sides of the winds with seasonings.  I start with the coarsest seasonings first.  This prevents the cayenne powder from blocking the crushed red pepper and Italian seasoning from sticking well.
Grill on high heat until golden brown and juices are popping. (His words!)
After the wings are seared, move them to top rack to ‘bake’.  Close the lid and check and turn periodically.  Depending on the grill, this should take as long as half an hour.
When they’re done, brush on the buffalo sauce.  Let this cook onto the skin for 3-5 minutes.  Repeat once.
Remove from grill and let cool for a few minutes.  Feel free to top with blue cheese immediately after removing them from the grill if you’d like.

Happy eating!

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Margherita Pizza

This is a great quick supper that can also be saved for lunch.

In this recipe I do have options for both refrigerated pizza crust and tortillas.  I prefer whole wheat tortillas, homemade pizza crust or a paleo crust, but you can use whichever you’d like.  Just don’t eat it all in one sitting!

Margherita Pizza

Servings: 4 (Save leftovers for lunches)

Ingredients:
1 large tomato, seeded and diced
1 c grated mozzarella cheese
½ c fresh basil, chopped
1 Tbsp. olive oil
1 Tbsp. balsamic vinegar
2 garlic cloves
Refrigerated pizza dough or whole wheat tortillas

Directions:
Preheat oven to 400F
Combine tomato, mozzarella, basil, oil, vinegar and garlic in a medium bowl. Let stand for 10 minutes.
Meanwhile, unroll the dough or get out the tortillas. Transfer to a non stick baking sheet and top with tomato mixture.
Bake pizza about 8-10 minutes or until cheese is melted and dough is cooked through.
Serve.

Top with red pepper (optional)  I also like to add red onions, mushrooms and olives to mine.  Feel free to add those veggies!

Side suggestion: House salad

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Prosciutto Wrapped Chicken Thighs

This is way more of a meal for my husband than me.Chicken Thigh Done
I like white meat, he likes dark.
Cured meats aren’t really my thing, he makes meals out of them.
Hence prosciutto wrapped chicken thighs.
They really are very yummy and the crispy prosciutto rocks my socks off.  Soooo good!  And 21 Day Fix approved!

Ingredients:
8 boneless, skinless chicken thighs
8 pieces of prosciutto
Rosemary
3 cloves of garlic, thinly sliced
1/4 c olive oil
Sea salt
Pepper

Directions:Chicken Thighs Prep
Warm oven to 350 F
In a pie dish, mix olive oil and sliced garlic.
Take one sprig of rosemary and strip it, then coarsely chop the rosemary.  Add this to the olive oil and mix well.
Cut the remaining rosemary into 8 sprigs
Take one chicken thigh and spread it flat.
Sprinkle with sea salt and pepper.
Drudge the thigh through the olive oil mixture.  Do this with both sides.
Then place a sprig of rosemary in the middle and fold the thigh over.
Wrap the thigh in a piece of prosciutto and secure with a toothpick.
Place the thigh on a cooling rack and place the cooling rack on a baking sheet.
Continue with the remaining thighs.
If you have remaining olive oil, drizzle over the thighs.
Bake at 350 for about 40 minutes.

Serve.

Chicken Thigh Recipe Card

 

 

 

 

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Easy Crockpot Chicken

We’re getting in the swing of Little League (see what I did there…swing, baseball…), so nights are even more hectic and rushed than normal. The easier the supper, the better our night! But I don’t want to sacrifice the health of my family for easy.

This easy crockpot chicken is a winner all the way around. My daughter likes what she calls ‘slimy chicken’. I know, sounds so gross! But she likes dark meat and my son and I like white meat.  See!  Winner all the way around.

Easy Crockpot Chicken

Ingredients:
1 whole chicken (innards removed, chicken washed and patted dry)
1 yellow onion (sliced)
1 lemon (halved)
2 garlic cloves (peeled and smashed)
7 whole carrots (skinned and chopped into 5 inch sections)
Rub Ingredients:
2 tsp salt
2 tsp paprika
1 tsp cayenne
1 tsp garlic powder
1 tsp pepper

Directions:
Place carrots and half the onions at the bottom of the crockpot.
Combine dry ingredients to create a rub.
After drying chicken, squeeze half a lemon on the chicken and rub the outside of the chicken with the garlic cloves.
Put the garlic and both halves of the lemon inside the chicken.
Add the remaining onions into the chicken as well.
Now take the dry rub and rub it all over the chicken until the rub is gone.
Place the chicken, breast side down, in the crockpot, on top of the carrots and onions.
Cook on low for about 6 hours.
After 6 hours remove the chicken from the crockpot into a oven safe baking dish.
Set your oven to broil and broil the chicken for about 4-5 minutes, or until the skin in browned and crispy.
Remove from the oven and add the remaining ingredients from the crockpot to the baking dish.
Serve!

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Sautéed Brussel Sprouts

Poor, poor brussel sprouts.  They’ve had a bad name for far too long.

Growing up I wouldn’t touch these bad boys with a 10 foot pole, but I’m trying to make up for it now.

The first time I actually had these little verbally abused gems was at my mother-in-law’s.  I saw my life flash before my eyes when I looked in the skillet and saw them.  Do I tell her I’ve never had these before?  Can she see the fear in my eyes?  What if they cause me to gag?  Maybe I can time supper at the same time the kids start getting tired and just avoid it all together.

But I sucked it up and sat down at the supper table, fork in my hand and an extra large napkin handy.

I took my first bite with about 4 little pieces of bacon.

‘This isn’t so bad’, I thought.  ‘Let me try one more bite’.
And before I knew it I was reaching back to the skillet for more.  What the heck just happened here?!  Did I just become a brussel sprout fan?  Does that even exist?   I bet it’s an odd bunch if that does exist.  But I’m a card toting member now and actually crave them.

One thing you HAVE to remember though.  Bacon.  You can cook these a million ways, but just remember bacon.

These are a few ways I have cooked mine…

Ingredients:brussel sprouts
2 c brussel sprouts, sliced in half
3 pieces of crumbled, cooked bacon
tsp sea salt
tsp ground black pepper
This is where I change it up.
1/4 c chicken broth or
2 Tbsp coconut oil or
1 Tbsp extra virgin olive oil or
2 Tbsp butter (not margarine.  butter)

Directions:
Pay close attention, because it gets complicated.  Not really!  It’s super easy.
Warm your choice of broth, oil or butter in a medium skillet.
Then add the brussel sprouts, bacon, sea salt and pepper.
Sautee for about 10 minutes or until the brussel sprouts start to soften and brown a little.
Serve it up.  Or just eat out of the skillet.

You can tweak this recipe a lot.  This is a very basic recipe.  Feel free to add garlic, red pepper flakes, etc.

Serves 2 adults

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Beachbody on Demand

Over $1500 worth of Beachbody programs, at your fingertips, for 0.43 a day.
BOD
Beachbody is revolutionizing the world of health and fitness with Beachbody on Demand.

What is Beachbody on Demand?s (BOD)
Imagine Netflix, Beachbody style.

You now have the ability to INSTANTLY stream any workout in the Beachbody Digital library to your laptop, tablet, or mobile device- wherever you have an internet connection!  Plus you can get digital versions of the program guides and workout calendars, so you can start getting results today!  The digital library will be updated monthly with new, different programs.  You never run out of the on-the-go options.  All you need is an internet connection!

Beachbody On Demand is perfect for people who travel a lot. It’s perfect for those that never finish a program and bounce around from program to program. I have customers that switch from 21 Day Fix, Insanity, to P90 regularly. NOT ME!  I’m a little OCD and must start and finish a workout program. There is something about marking off each workout on the calendar that gives me a feeling of accomplishment. I do however get annoyed with keeping up with the DVDs.  Beachbody on demand is a great opportunity to try out all different types of workouts before committing to just one.

How do you get your hands on this?  
Beachbody On Demand is now available to every Team Beachbody Customer that has the club membership.  The club membership is our all access pass to amazing tools to help you on your journey.  The website gives you meal planners, recipes, fitness tips and tools to help you start and complete an entire program. You get the club membership by contacting your current Beachbody coach and asking how you can upgrade to the club or you can contact me if you do not have a coach and I can walk you through the steps to get the club membership.

How much does it cost? 
The club membership is $2.99 a week but it is billed quarterly at $38.87.  You can cancel or change it at any time.  You are not locked into the club for a specific period of time.  No contract! There is no additional cost to stream any of the workouts. They are all yours!  When you get the club membership you instantly have access to the customized meal planning tool and a grocery list. You can modify the meal plan to your lifestyle.  The BEST part…..you get me as your COACH to help keep you accountable. I’ll get you added to my accountability group on Facebook so you can connect with others on their journey, help you set goals and provide daily motivation. Another perk is that you get 10% off all merchandise with your club membership!   

membership

What workouts are included in the Beachbody On Demand?

  • P90X base and deluxe kits
  • P90X2 base and deluxe kits
  • P90X3 Base and Deluxe Kids
  • P90X one on one volume 1
  • Insanity Base and Deluxe Kits
  • Insanity:  The Asylum Volume 1
  • Turbofire
  • Brazil Butt Lift Base and Deluxe Kits
  • ChaLean Extreme
  • 10 Minute Trainer
  • Hip Hop Abs

You also get an insider “sneak peak” of the new releases. You can sample a workout before you order the entire DVD program.

  • 21 Day Fix Total Body Cardio Fix
  • 21 Day Fix Extreme Plyo Fix Extreme
  • PiYo sweat
  • Focus T25 Alpha Cardio
  • Insanity Max 30 Sweat Intervals
  • Body Beast Build Chest and Tris
  • P90 Sculpt A

**New workouts will be added monthly!**
It gets even better! Beachbody has combined the membership and Shakeology into a Challenge Pack option. You have the option to try Shakeology for 30 days and you have access to Beachbody on Demand for 90 days for $140.00 + $2 shipping (vs. $15 for non-Challenge Pack orders). 90 Days to decide if Beachbody (#BOD) is right for you!

Join me on March 23nd for an exclusive On Demand/Fitness Program of your choice Challenge Group! You will get 100% support from me for 90 Days. You pick the workout program (I will help) and you COMMIT to replacing one meal a day with Shakeology. My commitment to you is that I am going to teach you how to meal prep for success, provide recipes, fitness tisp and help you reach your goals by Summer! You commit. I commit. Are you in???

Now is the time!  Get into my Challenge Group today!
kristina.d.lewis@gmail.com

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