Lemon Pepper Chicken

Meal prep Monday’s usually consist of plain dried up chicken, broccoli and brown rice right? Because it’s simple easy and quick! But it doesn’t have to be like that and chances are the more boring than your meal prep is the more likely you are to trash it and eat something else while you’re at work.

Lemon Pepper chicken only takes a few more steps and makes such a difference!

What you’ll need:

  • Sprig of fresh rosemary
  • Six chicken breasts (skinless)
  • 2 lemons
  • Lemon Pepper seasoning
  • Capers (optional)

1. Preheat oven to 400 degrees and grease a baking sheet or large casserole dish.

2. Lightly spray olive oil on the dish and add chicken. Lightly season with lemon Pepper and turn over and season again.

3. Thickly slice lemons and add to the top of each chicken piece. Squeeze any extra lemon on top.

4. I LOVE capers so I also added 1 tablespoon to the top

5. Add the fresh rosemary and bake with foil for 20-30min depending until cooked. Spoon the lemon juice in the dish every 10 min while cooking. Time will vary depending on the size of the chicken pieces.

I served this with oven roasted asparagus and tricolored quinoa.

Advertisements

Summertime eats: Salmon Lemon Skewers 

I have been on a barbecue kick ever since it’s been so warm outside here in California. I love to make all my meal prep for the week on the grill because it just has such amazing flavor and you can do so much variety easily. I also have been working on getting my patio back and ready for entertaining because it’s so fun to have people over and barbecue!

What you need:

1.5lbs salmon fillets, cut into 1-inch squares ( I used three of the Meats2U salmon fillet’s from their members pack
1 large lemons thinly sliced
16 (10-inch) bamboo skewers

Marinade brush 

Foil

Ingredients for Marinade:

2 Tbsp parsley, freshly chopped
2 large or 3 small garlic cloves chopped 

1/2 Tbsp Dijon mustard 

1/2 tsp salt

1/8 tsp ground black pepper

2 Tbsp light olive oil (not extra virgin, pick something with a higher smoke point)

2 Tbsp of fresh lemon juice from 1/2 large lemon 


Directions:

1. Stir together all the ingredients for the marinade in a small bowl. Set aside 

2. Take the cubed salmon and alternate between a thinly slice lemon and a piece of salmon onto the Skewers.

3. Set the Skewers on a piece of foil on a cooking sheet for easy cleanup and coat them with the marinade. It is much easier to use a marinade brush to coat the skewers but if you have to you can use a spoon to spoon the mixture on top. Coat both sides. 

4. Carefully place salmon skewers onto the hot BBQ. Grill kebobs for 3-4 minutes per side or until salmon is cooked through and opaque.


Next time: I will use to bamboo sticks to make it easier to turn them and also soak them in water at least 30 minutes prior to so that they don’t catch on fire! Other than that it was delicious! 

Cryo Recovery post Opp 

FYI: $20 first full body session if you mention me, I was able to get you guys the hookup.

The team at The Cryospot always takes such amazing care of me. I have been utilizing cryotherapy for about a year now for various reasons. And have a older blog post from their old site location. In the past it’s been from injury recovery as well as muscle recovery in general from work outs to get me back into the gym at 110%. 


Recently I have been utilizing cryotherapy to help with my recovery from my breast augmentation surgery. I have a treatment plan of a full body session once a week and a spot treatment on my incision site every other week that will help with the pain and scar appearance. I had a different surgery (related to a skin cancer scare) in the past and I utilized the spot treatment and it made the scar so much more minimal so we are hoping for the same results again! 

So Why do Cryotherapy? 

  •  Muscle fatigue 
  • Knee and joint pain 
  • injury recovery  
  • fibromyalgia
  • planters fasciitis 
  • injury prevention -VERY IMPORTANT to be proactive instead of reactive, I learned this the hard way!
  • Reduces Pain and inflammation
  • Decreases muscle soreness 
  • Faster muscle recovery
  • Boots metabolism and immune system
  • Reduces stress
  • Improves blood circulation
  • Improves sleep pattern
  • Releases serotonin and endorphins (same feeling as that post workout happiness)
  • Improves skin elasticity/ reduces appearance of cellulite 

Also, just a little FYI ..1 session can burn anywhere from 400-800 calories….

Get back into the gym: Week 1

Friday May 19th marked 3 weeks since my breast augmentation and my doctor cleared me to return to the gym with modification…and by modification I mean the stationary bike. When I heard that was all he wanted me to do I meantally started to panic. Fitness has been my outlet and my passion for over a year and has help me through some tough times. When I decided to undergo the surgery I knew it wasn’t going to be easy and that I was going to be limited for a long time but when it finally came being completely honest I wasn’t prepared. I am going to share my journey back to fitness and continue to update this post. 

3 weeks post operation: Week 1 Back at it…with modification

Day1: I have a full day at work so I was not able to make it into the gym

Day2: I had the full intention of making it into the gym but after spending the afternoon doing some deep cleaning around the apartment I haven’t been able to do since my surgery I realized it might’ve been too much stress on my upper body so I decided to do some cryotherapy and rest.

Day3: I did some more housework cleaning and finally made it into the gym I started off with the leg press which made one of my close friends pretty upset when she heard me say that I was doing that. I then moved to the stairmaster very slowly for 15 min ( according to the machine I burned about 121 calories). I was careful not to go too fast and then not grip onto the handlebars and paid attention to how my body felt. I then decided to move over to the stationary bike for 30 min (according to the machine I burned about 89 calories). So you can see as to why I choose the stairmaster over the stationary bike which I have never been a fan of and honestly gives me lower back pain for some reason. Being at the gym over near the weights and watching other people being able to work out made me jealous but hey I got in and showed up and did what I’m able to do so tomorrow is another day and I don’t exactly have plans on to what I’m going to do because I work a pretty long day. 

9 days post opp: A reflection 

I have shared a lot of #beforeandafter pictures with you guys and this is one that I’ve been debating on posting for a long time because this was during a very difficult point in my life. The person on the left is somebody who was so unhappy and going through such a troubling time. The person in the middle is the happiest and best version of myself I had been in years pre-breast augmentation. After being open and sharing my decision to undergo the augmentation I found out that I have inspired a lot of people to not feel ashamed if don’t like something about their body it’s okay. But I want everyone to understand that I still promote self love and being comfortable in your own skin. But at the end of the day after all of my weight loss I wasn’t happy with that area of my body. My transformation has all been me hard work of sweat and tears, days of exhaustion at The Camp Transformation Center and there has been times I felt like giving up but I stayed focused and put in hours at the gym and fell in love with this new lifestyle as a cancer survivor. Seeing messages every day from people on my Instagram saying they are inspired from just me posting pictures and sharing my story is what makes me feel like I have found such a higher purpose in my life…and it’s all just social media which is crazy! Thank you again to everyone for all your love and support and happy #motivationmonday . Stay strong and take it one day at a time you guys can overcome any adversity you set your mind to.

Salad love + Wedding planning 

My favorite thing that I love to make for meals was these HUGEEE salads. I mean are usually grab the largest metal ball I have and I get a bag of pre-mixed kale blend and add some of my favorite toppings! 

Because I wanted to make this a full meal (protein, carb, veggies). I added my protein which is chicken and my carbs which was quinoa. Also love drinking iced black tea so refreshing! What do you like to put on top of your salad?! 

Wedding planning has been super exciting I actually recently purchased my dress and man I feel like there’s not enough time in the day but the day is finally getting here and I am so excited to marry the love of my life. 

 

I am my own problem, but also my own solution

For the most part, I believe that you have a say in whether you keep going or fall down. Sometimes you really will fall down no matter what you do and that is okay. But, generally speaking you have a 100% freedom to choose to get back up or stay down. Sometimes it’s necessary to stay down, to recover and build yourself back up. But you can’t stay down forever. I go through challenges and I know I can’t stay down forever. And I’m not saying I’m falling right now, but there’s plenty of times it has happened. You never know what the future holds. But I’m gonna keep fighting matter what gets thrown my way. I have to, and so do you. I always tell you guys to take it one day at a time. You win some and lose some but no matter what don’t let a bad turn into a bad week and then months go by and then years later you still haven’t “gotten back up”. I have told you guys this before that I feel better now than I did before my cancer diagnosis. I am nobody special but I share my journey and hopes to inspire other people that you can overcome the adversity is in your lives. Maybe you need help standing back up? Reach out to those who are close to you. It’s not going to happen overnight but every step that you take in the right direction is a start.
For more posts and and updates checkout my Instagram

A surgery I elected to have 

Today I will be undergoing a #breastaugmentation . I’ve been sitting here wondering how to post about today on my IG and blog and then I realized I just need to be real with you guys like I’ve always been. I decided to do this as an early Birthday present for myself. I am so thankful for when I am at with my health and after getting in shape this has been on my mind for a while! It’s crazy the day is already here! I’ve been very open and honest about it at the gym I work at and I’ve had such a positive experience! People are telling me that it’s nice to see me share that part of my journey because often people feel ashamed if they want to undergo a “boob job”. I spoke with all my doctors at the City Of Hope and they all cleared me and were happy for me actually! People ask me if I’m nervous but after undergoing so may surgeries and procedures for my health in the past, this one is the only one I’m excited about! I will keep you all update, and that you for the positive thoughts and vibes!! My road to recovery/fitness is going to be mentally challenging but another opportunity to grow and become stronger in other ways. I will be excited to share my journey back to my fitness level goals. 

Valentine’s Day: Treat yourself without the treats

Valentine’s Day definitely doesn’t have to be about chocolate and teddy bears! I have a couple ideas to share whether you are treating yourself or someone else to help get something that you will enjoy and help stay on track!

http://www.teamiblends.com/Teami_Alive

 CODE: FITVDAY This is for a FREE Tumbler on orders over $49. 

You guys know I am a huge fan of the detox tea from Teamiblends but I also love their other teas! If you find yourself feeling “dead”, with zero energy to get motivated in your day to day life (I know how we always reach for that cup off coffee to make it through the day).

The reason why I love Teami Alive is because it helps give your body the boost in nutrients and vitamins that it needs to heal itself, therefore ridding you of the “sluggish, dead feeling” that seems to consume your days. Teami Alive was developed with 3 main ingredients to directly target your bodily issues, and solve them! The unique and delicious combination of Ginger Honey – Lemon Grass – Green Tea can help with:

 * Eliminating Chronic Exhaustion 

* Boosting Metabolism 

* Heightened Focus & Concentration

* Increasing Energy Levels

* Relieving Muscle Pain & Inflammation

* Purifying the Colon

* Increasing Blood Circulation which Improves Skin Complexion

* Detoxing of the Kidney & Liver

* Decreasing Migraines

* Relieving Discomfort from Stomach Cramps

Enter the CODE: FITVDAY at checkout for a FREE Tumbler on orders over $49. Let me know what you guys think! 

Meats2U Sweet Potato Flatbread Pizza

Follow me on Instagram for more on my Heath and Fitness journey here @thyroidfitnesschic

As I mentioned in an earlier post, I am working on adding more recipes for The Camp Transformation Center Challengers. If you have no idea what that is, don’t worry about it the recipe is still valuable to you! Just avoid the term FTDI, it’s what we used to describe approved items for the program. 

This flatbread recipe requires only two ingredients: rolled oats and a sweet potato. Anyone who is eating clean should know this basic staple recipe ASAP because this was literally game-changing for me and I am so excited to share with you! I just finished three days of no carbs for carb cycling so I might be hyping up this recipe up a bit, bare with me here. This recipe can be used to make pizzas, wraps,tacos, sweet cinnamon strips, and so much more. 

Some people like orange sweet potatoes/yams and some people like yellow/white ones and quite frankly I’m not quite sure what the correct term each one is called but I favor the yellow ones! Either way you way you it turns out delicious. 
I started avoiding processed carbs such as bread or store made tortillas and switched to primarily just brown rice, quinoa, sweet potatoes, or rolled oats as my carb source about a year ago. Out of these I have managed to get extremely creative! Unless I am eating “cheat meals” when I am off the challenge processed carbs are not a main part of my diet because I don’t like the way my body processes them and I have been making a conscious effort to limit the amount of processed food as a part of my lifestyle change. But let’s be real there’s only so many rolled oat tortillas a girl can eat without getting bored. I’m actually pretty mad at myself because a variation of this recipe has been in front of my face for almost a year now so take my word and trust me when I say this is amazing and a must try! 
If you do not like sweet potatoes I am assuming a regular potato would work as a substitute but have not tried it myself! Please note this will not be FTDI for anyone on a 20-lb challenge if you do it use a sweet potato or yam!


Ingredients:

1 sweet potato or yam

1 1/4 c oat flour (rolled oats mixed in a Nutri bullet or a blender)

Directions:

1. Steam a sweet potato for 5 to 7 minutes in your microwave (poke holes in the potato with a fork wrap and a damp paper towel)

2. After cooking peel off the skin and measure 1 c portion into a bowl. Mash with a fork

3. Add 1 cup of oat flour to the mixture and continue to mix with a fork until a dough forms.

4. Divide dough into six pieces* roll into  logs. 

5. In between parchment paper dusted with flour roll out each piece and set aside individually between layers of paper towels to keep them moist and not stuck together. 


6. Place your flatbread on cast iron pan (cast Iron is best results but I didn’t use mine) and cook on both sides. It will start to puff up and you will know that it’s ready!


7. Place your cooked flat bread in between towels as you go so it does not dry up while you finish cooking!

8. Enjoy!

If you’re going to make pizza than make them a little bit more crispy so you just bake your ingredients in the oven to warm them up! I used Meats2U Ez Prep garlic seasoned poultry to make meatballs in a pan stovetop and Walden farms zero calorie BBQ sauce to make my FTDI pizza. Make sure you only use veggies on your list if you are on a challenge!

Update: I’ve been experimenting and they are amazing with cinnamon sprinkled on top with honey or for Challengers Walden Farms syrup to be FTDI

I also made a spinach scramble and used the flatbread to make a breakfast burrito…so basically I ate these for breakfast lunch and dinner! Let’s see how long it takes for me to get burnt out on these! 

*FTDI NOTE: If you are on the Camp Transformation Center FTDI diet weigh the whole dough and divide accordingly. I weighed mine out and it was about 12 ounces so I divided it and double checked my portions were 2 ounces which is correct for women’s 20lb 6 week challenge but remember it depends what challenge and if you’re male or female portion! Credit to Moo-Moo Jackson for FTDI portion and institutions, you are the best!