Obviously, yes, we have to have good habits in place that we are then consistent with, but I say that consistency is really the “secret” because too often we simply don’t see results because we don’t stick with something long enough.
And often we can’t stick with something long-term because it really doesn’t fit the lifestyle we want to live.
Sure, getting new results means making an uncomfortable change, BUT we want to make changes based on WHAT WE ARE CURRENTLY DOING!
That means that if you want to make changes to your diet you need to include:
Foods you enjoy.
Foods that your FAMILY enjoys.
Foods that satisfy your cravings and don’t make you constantly feel deprived.
Meals that fit your busy lifestyle!
Too often when we go to make a change, our first focus is on CUTTING THINGS OUT.
Or following some arbitrary restrictive standards of what is “clean.”
Yea yea yea…we all know fruits and vegetables and whole, natural foods are good for us.
BUT we also want things that really taste F%$% GOOD!
So our first focus should be on making small SWAPS over completely restricting foods.
I always tell clients if they want to increase their protein to start by adding just an ounce of meat to each serving in a recipe. Or SWAP quinoa for rice.
Or add in edamame to their stir fry for extra protein…
The key is just slowly adjusting things to meet our needs.
That’s why I love these Buffalo Chicken Sweet Potatoes.
This meal satisfies my cravings for buffalo wings and fries and is a healthier SWAP.
Plus because you make part of it in the slow cooker, it’s easy to prep AND you can make it ahead of time and even freeze to heat up when you need a quick meal!
INGREDIENTS: 3 Large Sweet Potatoes 2/3 pound Chicken Breast (Boneless, Skinless) 3/4 cup Buffalo Wing Sauce 1 tbsp Cornstarch
INSTRUCTIONS:
Place the chicken in the bottom of the slow cooker. Pour the hot sauce over the chicken (I like Frank’s).
Cover the slow cooker, then cook for 1 1/2 to 2 1/2 hours on high or 4 to 5 hours on low, until the chicken is cooked through.
Remove the chicken from crockpot and shred.About 30 minutes before the chicken is done, bake the sweet potatoes:
Preheat your oven to 400F. Prick the sweet potatoes all over with a fork, then place them on a foil-lined baking sheet.
Bake until the sweet potatoes are tender, about 45 minutes to 1 hour, depending upon the size of your sweet potato.
Turn off the oven and leave the sweet potatoes inside to keep them warm.
Once the chicken is shredded and while the sweet potatoes bake, mix the cornstarch and 1 tablespoon water together to create a slurry. Add it to the cooking liquid in the slow cooker, then whisk to combine.
Cover the slow cooker and cook on high for 30 minutes to allow the sauce to thicken, stirring once halfway through. Once thick, return the chicken to the slow cooker and toss to coat.
Divide the chicken evenly between the sweet potatoes.
****I often like to swap cornstarch for Potato starch, although you can also do Arrowroot or Tapioca Flour too. Use double the amount of each of those.
Ready to dial in your diet to get a lean, strong body with a plan that ACTUALLY fits your lifestyle?
I have mixed feelings about eating “healthier” alternatives to the treats we love and sometimes crave.
I think it is important we know when we need those macro-friendly versions to keep us on track and even when it is simply better to indulge in the real thing.
And I will personally do both, depending on the situation and even the specific craving.
Because we can find a balance between indulging and staying on track toward our goals. What that balance is though, will be unique for each of us!
Like I LOVE dessert.
Do I need a sweet treat at the end of the night?
No.
But do I want one?
HECK YES!
And especially as the weather warms up, my cravings for ice cream increase.
But I know if I get a pint of…well…anything…that whole pint will be gone.
And then I’ll feel crappy and won’t sleep well from the sugar and have a crappy workout the next day.
Now, sometimes, despite the fact I know this will happen, I still indulge and enjoy. (Balance, right!?)
BUT often I find I just feel better, and stay on track toward my goals, when I swap in a satisfying, but more macro-friendly alternative!
That’s why I love this Chocolate Greek Yogurt Ice Cream.
I can make the one serving, satisfy my sweet tooth and even pack in 20 grams of protein!
So if you’re an ice cream fiend too, try this delicious recipe!
Chocolate Greek Yogurt Ice Cream
INGREDIENTS: 2 1/2 oz Fat-Free Plain Greek Yogurt 1/2 scoop Vanilla (or chocolate) Whey Protein 1 tsp Hershey’s Special Dark Cocoa Powder 1/2 cup Unsweetened Vanilla Almond Milk 1 tsp Vanilla Extract 2 tbsp Stevia or sweetener of choice
Blend yogurt, protein powder, cocoa, stevia and almond milk thoroughly.
Place in freezer.
Take out the ice cream after an hour and turn it over gently with a spoon to avoid it becoming one big ice block. Do it again every 30 minutes until it has the right consistency (it should take about 2 hours total).
You can either eat it right away (after the 2 hours) or keep it in the freezer for up to a week. If you leave it in the freezer, take it out 5-10 min before you serve it to let it soften up a bit.
I don’t care what your dietary preference is…Protein is key if you want to lose fat and build lean muscle.
(By dietary preference I mean Vegan, Vegetarian, Paleo, Gluten-Free…)
While you can lose weight by simply cutting calories to some extent that doesn’t guarantee you that lean, cut look we’re usually striving for when we’re trying to lose weight.
To get that lean look, you need to make sure to increase your protein intake while in a calorie deficit.
And for my non-meat eating friends?
It can be a bit more challenging, which is why I wanted to share one of the Vegetarian recipes from my 4-Week Macro Cycling Accelerator.
In a large nonstick, skillet, add half the garlic and ginger, cook for 1 minute, stirring frequently.
Add crumbled tempeh.
Cook for about 7 minutes; only stir 1-2 times (the goal is to attain browning). Add 2 tablespoons coconut aminos and Sriracha, stir to evenly mix.
Cook for another 7 minutes, again, don’t stir too much. Once browned well, set aside.
While tempeh is cooking prepare glaze.
In a small sauce pan, heat honey, 1 teaspoon of coconut aminos and the other half of the garlic and ginger over medium heat. Honey should bubble and boil. Let cook for 1 minute.
Let cool slightly then add sesame oil.
To prepare each wrap, add a bit of carrot, scoop of tempeh mixture to a piece of lettuce and top with a drizzle of glaze. ENJOY!
I believe eating well is a balance…and sometimes that balance even means having no balance aka what I consider “cheat days.”
But for those days you don’t fully feel like indulging but do have a hankering for some of those not so healthy treats, it can be fun to come up with macro-friendly alternatives.
These macro-friendly recipes help keep you on track while still satisfying your cravings so that you don’t want to binge.
They are a great way to find balance with eating well so that you don’t feel deprived and can still stay focused on your goals.
They help you create that oh so elusive LIFESTYLE so many people talk about.
And one of my favorite macro-friendly treats is this Pita Pepperoni Pizza!
No this isn’t the cleanest meal you’ll ever eat, but guess what?! Sometimes you NEED that!
So if you’re craving some pizza but want to stay on track, and potentially trigger worse cravings, try this Macro-Friendly Pizza alternative!
The Pita Pepperoni Pizza
SERVINGS 1-2
INGREDIENTS:
2 pitas (Joseph’s Flax Oat Bran & Whole Wheat Pita Bread)
16 slices Turkey Pepperoni (65% Less Fat)
1/2 cup Mozzarella Cheese Shredded
1/2 cup Italian Herb Organic Pasta Sauce
1/2 cup Ricotta Cheese, Low-Fat
1 tbsp Parmesan & Romano Grated Cheese
Sprinkling of Red Pepper Flakes
DIRECTIONS:
Preheat the oven to 350 and place the pita bread on the middle rack for 3-4 minutes just till it starts to get crispy but not brown.
Then remove from the oven and split the ingredients between the two pitas. I like to measure as I put the toppings on, especially if I’m not eating both at that meal.
Top first with tomato sauce. Then the pepperoni. Then sprinkle with the mozzarella before spooning on chunks of the ricotta. You can also spread the ricotta on if you don’t want bigger chunks.
Place in the oven again on a baking sheet and cook till the edges of the pita start to brown and the cheese is melted.
Then remove from the oven and top with parmesan and red pepper. Enjoy!
You can of course place any other toppings on that you like. Others that are good include olives, onions, spinach, mushrooms…The options are endless! Just make sure to adjust the macros below based on the ingredients you use!
MACROS FOR BOTH PITA PIZZAS:
Calories: 475
Protein: 46 grams
Carbs: 34 grams
Fat: 23 grams
FOR A SINGLE PITA PIZZA….just in case you wanted to be lazy and not do the math ;-):
Calories: 237.5
Protein: 23 grams
Carbs: 17 grams
Fat: 11.5 grams
Ready to strike a balance between indulging in the foods you love and eating clean and according to your goals?
Sick of trying to find a “lifestyle” when most diets force you to cut out the foods you love?
It’s time you learned a bit more about Macro Cycling. CLICK HERE!
Coat a medium (10″) non-stick pan with olive oil or coconut spray and heat over medium heat.
While the pan is heating up, cut the jalapeno in half, remove the seeds and chop very finely. Also chop your sun-dried tomatoes and place it all to the side.
Add the egg whites to the now hot pan and swirl it around a bit to spread the egg whites evenly over the entire surface of the pan. Sprinkle in the jalapeno, tomatoes, salt and pepper, covering the entire surface of the omelet.
Swirl a bit more then lower the heat and cover loosely while cooking for 3-4 minutes. You want the egg whites almost completely set and opaque.
While your omelet is cooking, chop up your spinach finely and even put the leaves in the microwave for about 25-30 seconds to wilt slightly. Now would also be a good time to toast your bread if you want it toasted.
When your omelet is fully cooked, remove it from the heat and add in the spinach, placing it in the center. Fold the omelet over the spinach to create a little “package.”
You can then cut the omelet and spread evenly over the 3 pieces of toast to enjoy!
* If you are gluten-free you may select a gluten-free bread or even place over sweet potatoes. Just make sure to adjust your macros for any swaps!
Want more delicious macro-friendly meals to help you increase your protein and get the lean, strong body you’ve always wanted? Learn more about Macro Cycling HERE!
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!
