I LOVE the flavor of Buffalo Chicken. I literally could make myself some sort of Buffalo Chicken something EVERY. SINGLE. DAY! (Heck, I actually have for the last month hehe!)
That is why it was love at first sight when one of my trainers shared this Buffalo Chicken Lettuce Wrap she made as part of her Macro Cycling Plan.
It has that awesome little kick that Frank’s hot sauce has, but is still light and refreshing and perfect for Summer.
Try this macro-friendly Buffalo Chicken recipe. Delicious and full of protein! It actually even makes a great dish for a picnic or BBQ!
Buffalo Chicken Quinoa Lettuce Wraps
SERVINGS 3
***NOTE: This makes approximately 2 wraps per serving
INGREDIENTS:
6 leaves Romaine or Iceberg Lettuce
1/2 cup Diced Onion
1 pound Ground Chicken
1/4 cup Frank’s Hot Sauce
1/2 cup Panko Breadcrumbs
1 cup Cooked Quinoa
1/4 cup Green Onions Chopped
DIRECTIONS:
Cook quinoa according to package and let cool.
Combine all ingredients (including quinoa, excluding green onions) in a bowl and mix well.
Heat a nonstick skillet over medium heat. You can form mixture into balls and make meat balls or cook as a meat crumble by just adding the mixture directly to the skillet.
Cook until meat is throughly cooked through.
Add mixture into lettuce pieces. Top evenly with green onions.
If you’re storing for later on, divide the meat mixture evenly into containers and then only add to the lettuce when you are planning to eat.
**To make this gluten-free you could omit the breadcrumbs or sub in ground up gluten-free oats or even a rice cereal or almonds if preferred. Vegetarians may even sub in tofu or tempeh or even eggs for the chicken! Please note though any subs may change the macros!
Protein is essential but often the macro we focus on least.
But a lack of protein may be the reason we’ve felt hungry on other diets and have not gotten the results we’ve wanted.
Why is protein so important?:
It’s the building blocks of muscle. Not only will you preserve your lean muscle mass while potentially dieting in a calorie deficit BUT you can also build lean muscle to help you look more toned! AND as we get older, especially us ladies, it can be harder and harder to retain and even GAIN muscle. A diet high in protein helps! Plus, when we are injured, we often think we need less protein, BUT a diet higher in protein can help us prevent muscle loss while we are out and restricted from training.
Keeps you feeling fuller for longer. Protein keeps you satisfied so that you don’t end up feeling like you are starving even if you’re trying to lose weight.
It makes weight loss EASIER! The thermogenic effect of protein makes it EASIER to lose weight and drop body fat on a protein rich diet EVEN if you “overeat.” Plus, because it preserves lean muscle mass, you will tend to burn more calories even at rest and your metabolism will stay healthy.
Improves recovery and muscle repair. You will provide your muscles with the building blocks they need to repair. AND the increase in protein can also help your tendons and connective tissues repair. Greater protein synthesis accelerates tissue repair and strengthens connective tissues to reduce your risk for injury.
Can improve bone density and prevent osteoporosis. It is actually a common misconception that high protein is bad for your bones and this “myth” is based on a misunderstanding of bone metabolism. Actually the amino acids in protein are used to build bone AND because protein increases muscles mass, there is an increase in bone strength!
And studies of protein rich diets have even shown to improve brain functioning, quality of sleep AND even lower blood pressure!
Ok…so you’re now convinced you need more protein.
But how do you get it in if you’re a veggie lover?
That is why I wanted to share this delicious Vegetarian-friendly dish!
Preheat the oven to 425F and place a rack in the middle. Rub a small-medium baking dish with a bit of olive oil and set aside.
Spread cauliflower florets in an even layer on a rimmed baking sheet. Drizzle olive oil over the florets and sprinkle with sea salt and pepper. Roast in the oven 30 minutes or until the cauliflower is lightly caramelized, turning once.
As the cauliflower cooks, in a medium skillet over medium-high heat, saute the mushrooms in 1/2 tbsp olive oil sprinkled with a couple of pinches of salt.
Stir every minute or so until the mushrooms have released their liquid and have browned a bit. Add the onions and cook another 4-5 minutes until translucent. Stir in the garlic and cook for another minute and remove from the heat. When the cauliflower is ready, add to the skillet and stir until combined.
In a medium bowl combine eggs, cheddar cheese and yogurt.
Add cauliflower-mushroom mixture. Stir until well combined and turn out into your prepared baking dish. Sprinkle with parmesan cheese and cover with foil.
Lower the oven temperature to 350F. Bake in the oven for 30 minutes. Remove the foil and bake for 10 minutes, until golden around the edges. Sprinkle with parsley before serving.
Ready to eat according to your goals and learn how to get even more out of your vegetarian diet? Want to learn how to increase your protein using COMPLEMENTARY proteins even?
BUT it is also the BEST way to learn how to eat well and really understand what proper nutrition looks like so you can learn to eat intuitively.
Tracking is like studying for a test. You don’t want to do it. But you’ve got to if you want to really learn and understand the material.
When you study, you’ve got to read and take notes. You take practice tests even and review to really start to learn the information and soak it all in.
BUT hopefully over time studying, you begin to understand the principles and aren’t constantly needing to research or seek out the answers. You’re ready for your test because the information has become INGRAINED and LEARNED.
And sometimes we aren’t even fully conscious of how many little “bites” of something we take throughout the day.
Tracking helps us truly understand what we are doing so we can learn from it and make the necessary changes.
Changes we couldn’t make without tracking because we’d only be able to really say “Well, I’m focused on eating whole natural foods and I eat generally well while watching my portions.”
We need something MEASURABLE.
When you have something measurable, something that tells you what is truly going on, you can then more easily make changes. You can realize what you haven’t yet learned how to do.
You can see the answers you may have been missing!
You TRACK to “STUDY.” But at some point this becomes information you KNOW.
The thing is…you can’t just skip ahead to the test!
So as much as tracking may be annoying, it’s only a few minutes out of your day that becomes easier over time.
Any change is hard. But you have to give it a chance.
It’s the way to ensure you get that A+ on your test AKA actually get the results you’re looking for! 😉
That’s why I recommend all of my clients track what they eat. It’s the best way to learn to understand macros and help yourself get the results you’re looking for!
Learn why understanding MACROS is the key to making ANY diet work!
Meal timing…Should you eat 6 small meals a day or fast for days at a time?
There is so much conflicting information out there, especially with the popularity of Intermittent Fasting (IF) on the rise.
And I’m going to tell you the answer right up front…
I believe that meal timing should be based on what makes YOU feel best.
I don’t think you need to eat every 2 hours. And I don’t think you need to fast.
Your muscles will not melt away if you don’t eat super frequently. And you don’t need to stress over eating perfectly timed meals around your workouts.
What you DO need to do is LISTEN to your body and learn when you are ACTUALLY hungry and respond to it.
Because we’ve become so OUT OF TUNE with our bodies, I think trying Intermittent Fasting can be a great self “experiment.”
I did IF strictly for a year. Loved it overall. BUT I’ve now found the balance that makes me happy. And it isn’t strictly doing IF or eating 6 small meals a day.
There are some days I’m not hungry and will fast till 3 pm easily.
Other days?
Well other days I wake up at 6 am and need to eat instantly.
But because I did IF, I now respond to my hunger cues.
(And I’ll tell you right here and now…there is no MAGIC cut off time at night that you need to stop eating or you’ll get fat. If you need the food, you need the food..)
Anyway, I think Intermittent Fasting is a great thing to experience and really makes you learn to listen to your body.
But really quick…What is Intermittent Fasting?
Intermittent fasting isn’t so much a “diet” as more of an “eating schedule.”
Basically you will give yourself an “eating window” and outside of that window you will fast. While there are different length fasts you can include, a very common form of IF is the 16/8 set up.
You will fast for 16 hours and then have an 8 hour eating window.
For many, this is really just skipping breakfast (or dinner if you’d prefer).
An example of this would be fasting until even just 11 am before eating and then stopping at 7 pm.
But won’t I lose muscle mass if I don’t eat for awhile? And isn’t breakfast the most important meal of the day?
To put it simply….
No.
And…No.
Our muscles don’t just “melt off” if we don’t eat for two hours.
As long as we get them the fuel they need, we will retain our lean muscle. And actually by fasting we can switch to burning FAT vs. the readily available fuel we’ve just eaten.
Plus, even if you eat every 6 hours, if you eat too little, you could lose muscle. So being careful not to cut calories too low is actually more key than eating frequently. And you need to make sure, no matter how frequently you eat, you’re getting enough PROTEIN each and every day!
But what about breakfast being so important?
Well, all of those super influential and often sited studies about breakfast were funded by KELLOGG and…well…other food companies with a vested interest in people eating breakfast foods.
So…there’s a lot of debate about their validity as more and more studies come out proving that by actually eating LATER, you may be get better weight loss results.
Plus, who’s to say when breakfast time has to end!?! Breakfast food at 1 pm!? Count me in! 😉
Ok so breakfast doesn’t matter and your muscles won’t melt off…but…Why do it?
Well…besides what I consider to be the top reason – learning to respond to what your body needs so you can LEARN to eat intuitively…
There are lots of studies showing health benefits…everything from improved lipid profiles and blood pressure to improved fat burning and cardiovascular functioning.
Health benefits of Intermittent Fasting are that it:
Promotes stronger insulin sensitivity and increased growth hormone secretion, which are two keys to losing weight and gaining muscle.
Reduces your risk for cancer.
Reduces blood lipids…the bad kinds, including decreased triglycerides and LDL cholesterol and inflammation markers.
Reduces blood pressure.
Improves cardiovascular function.
Improves your brain functioning and can even help prevent conditions such as Parkinson’s, dementia and Alzheimer’s.
Other benefits people often find from doing IF:
You can EAT TILL YOUR FULL because you’re eating fewer bigger meals.
Less meal planning.
Easier way to create a calorie deficit.
Improved fat burning, especially in later stages of the fast.
Well this all sounds great…Why not do it?
I’ve found some interesting debates about whether the benefits above can be accomplished simply by calorie restriction and other healthy eating habits or if IF is the only way.
Frankly, those debates don’t really sway me one way or the other because I do believe that by eating quality foods and dialing in your macros, you can see great results no matter what your meal timing.
The real reason I’m not adamantly in favor of Intermittent Fasting… something I even use myself?
Because I think that any time you FORCE a specific meal timing or restrict when you can eat, whether that is forcing you to eat 6 meals a day or only 1, you create unnecessary headaches AND prevent yourself from learning to listen to your hunger cues.
While fasting can help you create a calorie deficit, all too often people use it to STARVE themselves. And when you get to the point that you are too hungry? Well when you get too hungry, you get too hungry to care.
You reach for whatever is around and generally end up binging. So all that “fasting” to get a calorie deficit and the fat burning benefits of fasting? Well it goes out the window.
And generally we don’t make the healthiest food choices when we are starving so we’re probably not even going to get the benefits of whole, natural foods.
Plus, forcing yourself not to eat when you’re hungry can lead to hanger and low energy.
And the whole point of eating well is so that you FEEL GOOD while working toward looking the way you want!
HOWEVER, that doesn’t mean you shouldn’t TRY IF even if you feel hungry from a change in your eating schedule initially.
All too often we get hungry at specific times a day because we are CONDITIONED to based on our routine!
Ok so again…WHY TRY IT?!
A huge reason why I believe IF is a good experiment is it teaches us what are true hunger cues and what may actually be us wanting to eat out of fatigue or boredom or simply even ROUTINE.
It can help us recognize if we do better with less frequent meals OR if we are one of those people that like to snack and eat every 2 hours.
It helps us not feel forced into a rigid schedule and learn what works best FOR US!
You may find that more frequent meals help you prevent overeating and avoid becoming hungry while on a calorie deficit. And if you know that you’re a snacker, eating more frequently can be key.
Or maybe you’ve always forced 6 small meals because you thought you needed to, which only adds to the stress of your already busy schedule…And with IF you can have just have 2 big meals in the afternoon and evening and make everything work so you can see results.
The key is….meal timing shouldn’t cause you added stress. OR cause you to feel low energy or hungry!
Meal timing should be used to enhance how you feel throughout the day.
It should be you RESPONDING to what your body needs and making your diet fit your lifestyle and your needs.
So whether you feel best snacking all day or eating one big meal, I think it can all work. BUT you need to experiment to find what helps you feel energized and on top of your game.
Don’t feel like you NEED to eat at certain times!
It’s why Meal Timing is one of those things to play around with AFTER your macros and calories are first dialed in.
I have clients doing Macro Cycling who fast for 24 hours once a week. Others do the 16/8 Intermittent Fasting every single day. Still others eat 6 small meals.
And some…well some are like me and they simply eat when they’re hungry or when their schedule allows and just focus on hitting their macros for the day no matter what their eating schedule looks like that day.
They key is not to let meal timing stress you out because anything can work especially when you dial in your macros first!
Dial in the quality of your food so you can be flexible with your meal timing and make your diet work for YOUR lifestyle!
Learn more about how you can make your meal timing work for you.
Yes…We want to eat whole, natural foods as often as possible.
But guess what!?
If all we are doing is constantly DEPRIVING ourselves and telling ourselves we CAN’T have the foods we love, we are going to end up binging.
That is why I love finding a way to balance cravings with staying on track. It’s why I like making Macro-Friendly versions of the not-so-healthy meals I love.
This helps me satisfy cravings while still making progress and remaining CONSISTENT.
Remember it’s not perfection but consistency that leads to long-term results.
So here is one of my favorite macro-friendly pizza recipes – The Thai Chicken Pizza!
The Macro-Friendly Thai Chicken Pizza
SERVINGS: 2
MACROS (in ½ pizza): Calories: 384Protein: 57 gramsCarbs: 18 gramsFat: 9 grams
“I’ve always loved Thai Chicken Pizza so wanted to find a way to make it macro-friendly and healthier. It’s the perfect way to curb cravings and keep yourself on track.” – Cori
INGREDIENTS: 8 ounces Cooked Chicken Breast 1 Joseph’s Whole Wheat Lavash Bread 66 grams Baby Carrots 18 grams (about 3 stalks) Green Onions 4 tbsps Reduced Sodium Soy Sauce or Tamari 12 g (2 tbsp) PB Fit Peanut Butter Powder 4 tsp Chili Garlic Sauce 46 grams (3 tbsp) Egg Whites 20 grams Shaved Parmigiano Reggiano
DIRECTIONS:
Preheat oven to 400 degrees and place lavash on a baking sheet lightly greased with cooking spray. Place in the oven until it begins to crisp and brown.
As it browns, cook chicken if needed or tear up precooked chicken. Shred or thinly slice carrots and chop up green onions.
Heat a skillet over medium-high heat and add the carrots and most of the onions (leave a few to top the pizza with). Let them begin to soften and brown.
Combine the sauce ingredients in a bowl and whisk to combine (soy sauce, pbfit, garlic sauce).
Then add chicken and the sauce to the skillet and heat. Let it bubble and make sure it soaks into the chicken.
When everything is heated through, add egg whites to the skillet. Let them cook and stir in. Then top the lavash bread with the mixture and sprinkle with the cheese.
Place in the oven until the cheese is melted and the lavash is browned to your liking.
Want a diet that allows you to still indulge in the foods you love while finding a balance that leads to long-term results?!
This was the caption below a cartoon I saw of two little girls staring at a scale.
It made me both laugh and cringe all at once.
Weighing ourselves…
Some of us do it daily. It’s part of our “morning routine.” But it can also sometimes be a number that decides how we feel about ourselves that day…for better or for worse.
And for others of us…
Well…others of us won’t even walk close to one for fear of the dreaded number that may glare back at us.
But should you be weighing yourself? And, more importantly, should you be doing it daily?
I’ll tell you the answer right now and you’re not going to like it…
IT DEPENDS!
Isn’t that an infuriating answer?!
The thing is…that is 100% true.
Weighing yourself can be a HUGE accountability tool when used correctly, even doing it daily.
It can have a huge positive impact and help increase your dedication and consistency
HOWEVER…
There is a dark side to the scale…
One in which that number begins to dictate how you feel about yourself. One in which you start to obsess over the number you see there.
One in which your feelings of confidence and self-worth are dependent on what that stupid little piece of technology that sits on your bathroom floor says…
Then weighing every day is for sure not a good thing.
The only thing is…
That number on the scale can have that same impact even if you never weigh.
Having to AVOID the scale out of fear of what it would say is no better than weighing obsessively.
The point is…our WEIGHT can’t rule how we feel about our bodies.
It is simply another measuring tool we can use to keep track of progress or even use to guide us when we find a point we feel comfortable with.
But we have to remember our weight is just a NUMBER and doesn’t determine our worth.
And that goal number can, and even should, change over time. And it shouldn’t be our only determination of success.
However, all too often it doesn’t change and it becomes the most important measure of success.
Heck, some of us get so freaking stuck on a specific number we don’t appreciate when we have huge body composition shifts.
I’ve literally had clients tell me, “Well I lost inches but the scale didn’t budge!”
And they’ve said this as if they were UNHAPPY with this fact! (This is usually where I sit there looking dumbfounded, confused and shocked.)
But losing inches means they lost fat. Heck, it’s probably a BIGGER victory than weight lost on the scale.
Because that number on the scale can fluctuate for so many reasons.
I mean crap…that number can fluctuate from hour to hour based on eating food…or how much salt we eat or water we drink…or even if our workout broke down more muscle tissue the day before or we ate more carbs or heck, depleted our glycogen stores by NOT eating carbs…
The point is that number can fluctuate so easily. And it is just a NUMBER. It should just be another guide to help you track and see if something is working OR if changes need to be made.
It can be an accountability tool, but it can’t be something that is the be all and end all.
And I think it has become one for all too many of us as dieting has become know as deprivation…
STARVING yourself to hit a number on a scale….A number that really has been arbitrarily assigned by ourselves or something we read in a magazine….
Doesn’t lead to long-term results or long-term health.
And I don’t think this will change by weighing or not weighing. I think that is just a symptom of a bigger problem. Because as I mentioned we can be as obsessed with that number whether we obsessively weigh or obsessively AVOID weighing.
I think the real answer to changing our obsession with our weight and having to be a specific number to be happy comes from changing our relationship to how we view dieting – aka our relationship with FOOD.
It’s about changing our view of our diet from one of purely slashing calories and starving ourselves to hit a number on the scale, to one focused on FUELING OUR BODIES.
It’s why I put an emphasis on Macros over Caloric Intake. Dial in your macros. Think about getting your body the right foods and everything else will start to fall into place.
Stop dieting and depriving. Focus on giving your body what it needs and creating a balance so you can enjoy life!
To help you get started, find out what macros you need with the Macro Cycling Quiz.
There is so much conflicting information out there, especially with the popularity of Intermittent Fasting (IF) on the rise.
Well, all of those super influential and often sited studies about breakfast were funded by KELLOGG and…well…other food companies with a vested interest in people eating breakfast foods.
You reach for whatever is around and generally end up binging. So all that “fasting” to get a calorie deficit and the fat burning benefits of fasting? Well it goes out the window.
Some of us do it daily. It’s part of our “morning routine.” But it can also sometimes be a number that decides how we feel about ourselves that day…for better or for worse.
Then weighing every day is for sure not a good thing.
