Low Carb Lemon Pepper Chicken “Fried Rice”

So I know that utilizing cauliflower instead of rice is not headline news but I feel like I do often forget how much it is a great filler when you are on a low-carb diet and looking to fuel up!

I am not a huge fan of cauliflower unless it’s roasted, mashed or riced. A lot of people who are on the keto diet or just in general are looking to keep their carbs low definitely should take advantage of incorporating “Riced cauliflower” into their meals. I find it at Trader Joe’s or Sprouts!

I decided to make a lemon pepper fried rice and seriously it was one of the best things I have made since I have been back on my meal plan! A great guilt-free way to enjoy fried rice! If you enjoy making more of a classic version, you can always add peas, carrots, & liquid aminos instead! I will probably make another version of this with some shrimp in the future!

Ingredients:

Directions:

1. Pre-cook your chicken. I decided to cook it in a crockpot or you can go ahead and bake it however you please! Chop or shred and set aside to add at the end. It’s also to just add top if you are counting your protein intake After the rice is cooked to your own portion (that’s what I do)

2. In a large skillet heat olive oil. Then add package of Riced cauliflower. Cook on high heat too quickly crisp up the cauliflower so it doesn’t get soggy for about 2 min.

3. Drizzle in egg whites and once they are not translucent, stir in broccoli with any other veggies you would like to incorporate!

4. Add Chicken and enjoy!

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Eggs Florentine: Protein Style

If you have been following me for a while then you would know that I absolutely love breakfast and brunch! Breakfast is definitely a meal where it’s easy to load up on the carbs and sugars so often times I try to find more “leaner” alternates to enjoy. One of my absolute favorite breakfast dishes is Eggs Benedict. I decided to make a high protein alternate to Eggs Florine utilizing one of my favorite items from Meats2U, their chicken breakfast patties!

Just look a that yolk drip…

Ingredients:

1 pack Meats2u Breakfast Sausage patties – defrosted

1 Small bag baby spinach

4 Eggs

Pinch of paprika to garnish

2 tsp. White wine vinegar

Spray olive oil

Pink Himalayan Salt (or regular)

Pepper

1 tsp lemon juice

Directions:
1. In a medium sauce pan fill 3/4 way full with water. add vinegar. Bring to a simmer over medium-high heat.
2. While you are waiting for the water to boil, in a well oiled cast iron skillet (preferable but you can use a regular skillet) cook your defrosted Meats2u Breakfast Patties. Cook on each side 3-6 min.
3. Carefully, using the handle of a wooden or silicone cooking utensil, swirl the water in a clockwise motion into a small whirl pool is created. Gently break egg into the water. Lower the heat to medium low and simmer until the eggs are just set, about 3 minutes. The yolks should still be runny. Remove the egg from the water with a slotted spoon and set aside on a warm paper-towel-lined plate. Meanwhile, in a medium skillet sauté your spinach and lemon over low heat. We all know that we start off with a huge pile of spinach in end up with nothing so make sure you sauté the whole bag. Season with salt & pepper.
5. Time to assemble: Place or sausage patties on a plate them top with a generous helping of spinach, and finally add your poached egg. Garnish with paprika. Enjoy!

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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! 

How I lost 40lbs in 12 weeks

A little bit of background:


For those of you who may not know, I am a thyroid cancer survivor. On 10.17.13 at 22 years old I was diagnosed with Papillary Thyroid Cancer. On 11.4.13 at the City of Hope in

California I had a full #thyroidectomy , 10 lymph nodes and a parathyroid removed. I then had my first dose of Radioactive iodine on 1.18.14. I’ve had two full body scans since and so far cancer has learned that it messed with the wrong chic and as of right now for my current treatment plan I just need a neck ultrasounds once a year and labs every 3 months until I get my TSH levels where my endocrinologist wants it!
screen-shot-2016-09-18-at-5-09-04-pmWeight loss and fitness is an ongoing journey and anyone on this path knows that it takes hard work and dedication. When you have your thyroid removed, hormone imbalance, or any other adversity, this path to fitness and mental and physical health gets to be very challenging. After I lost my thyroid to cancer I fell into a depression and had a hard time balancing out my hormones and coming out on top. I gained around 60 pounds, ended and I was so miserable and felt at my lowest point in life. I was also trying to finish college at the time and ended a very unhealthy relationship all during my senior year (PS I graduated this no delays!!) A couple years went by and I struggled to adjust to the hormone replacement therapy. It wasn’t until around February this year (2016) I was able to make a huge change in my life and I am now happier than I’ve ever been! I attribute my transformation to The Camp Transformation Center Program, they really changed my life.

Its a lifestyle change:


If youscreen-shot-2016-09-18-at-5-11-08-pm are struggling to lose weight or are looking to improve your health there is one key

thing you need to understand: this is a mental battle as much as it is physical. You need to me 110% mentally, physically, and emotionally committed to make changes in your life. What I did wasn’t a diet, I changed my habits and gained a new perspective.

How to get started:


  1. What are your goals?You need to ask yourself  ” what do I want out of this change that I am going to be making?”. Whether its loosing 25lbs, being able to run in a race, or fitting into your “skinny clothes”, or feeling good about yourself… you need to understand what is triggering the need for change.
  2. Write down those goalsIf it’s in writing you will hold yourself accountable and have a better self commitment to achieving those goals. Also sharing these goals with family/friends or posting on Social media is an even better way to help with accountability
  3. Understand why you haven’t had success in the past/ any adversities you need to overcomeWhether its because you haven’t fully committed yourself in the past or something like being diagnosed with thyroid cancer, understanding why you haven’t had progress in the past is important part of learning.

For my fellow THYCA (thyroid cancer) warriors


screen-shot-2016-09-18-at-5-09-23-pmI am going to be 110% real, this isn’t going to be easy, but I PROMISE you it will be work it! I can whole heartedly tell you I was miserable
and exhausted when I had my thyroidectomy. I was depressed, emotional, and I felt like a overinflated water-balloon. I lost my confidence and felt like I was just “existing” and lost who I was. I slept and cried more the 2 years after my surgery than a newborn baby because of my hormone balance! But one day I realized if I am going to feel exh
no matter what, I might as well be exhausted from the gym as well.

The “diet” part


This is the most common topic I get messages on email, IG, and Facebook about. The way I see it is in two phases.

Part 1: Changes to hit your Goal – This is my guidelines I follow until I hit my goalscreen-shot-2016-09-16-at-3-35-23-pm

  • Portion control– I found out i was eating way to much carbs and not enough protein in my diet. I used a scale and prepped my meals ahead of time until I had a better understaning of how my potions should look:
    • Carbs: Women 2 0z/ Men 3 oz
    • Protein: Women 4 0z/ Men 6oz
  • Eat to  fuel –What if the best and most nutritious foods to assist you in your goals? for example: Yes I know cumber didn’t make me fat but could I eat other veggies that would benefit me more?
    1. VeggiesBroccoli
      1. Kale
      1. Celery
      1. Spinach
      1. Asparagus
      1. Brussel Sprouts
    1. Carbs – no instant or precooked!Sweet potato
      1. Rolled or steel cut oats
      1. Brownrice
      1. Quinoa
      1. Yams

3. Protein

Lean protein from MEATS2u

      1. Chicken breasts
      1. 99% lean ground turkey
      1. Tilapia
      1. Eggwhites
      1. Tuna

Rules:

  1. NO alchohol
  2. NO Dairy
  3. NO Sugar
  4. NO Fruit
  5. NO Processed foods, candy, chocolate…
  6. Veggies not on the list can be used in moderation as toppings

Because you are not eating healthy fats during this time I would recommend you take EFA’s (essential fatty acids) and Multivitamins.

I prep my meals every Sunday for the following week M-F total of 10 meals. More about meal prep here

Part 2: Maintain

screen-shot-2016-09-18-at-5-10-38-pm

After you hit you goal, now what? Eating in part one isn’t sustainable long term. I was strict for 13 weeks straight with no cheating off the plan.

  1. Slowly incorporate some other foods back in such as black berries, non fat plain greek yogurt, avocado etc.
  2. Decide if you really need alcohol in your life – I have it on occasion but I waited a couple weeks to decide the “relationship” I wanted with it first.
  3. Everything in moderation
  4. Stay away from processed foods as much as possible -breads, pasta, and other foods that you don’t “need”
  5. Sugar, desserts, and other sweets in general indulge on occasion not on a regular basis.
  6. Eat like part 1 80% of the time, clean 15 %, and enjoy other items 5% of your diet.

Gym:


The Camp program had me going 0-100 real quick with the workout routine, and by that I mean I went from casually working out to full force hour long workouts 5 times a week so you can imagine I was exhausted!

  1. Be consistent

We all have those weeks that we workout super hard and then drop off the bandwagon. Set realistic and obtainable workout times. Set a goal for the time you are going to spend and the number of days per week and gradually increase. Once these days are set do not deviate away from the plan and be sure to hold yourself accountable.

2.  Plan your workouts

Don’t just show up at the gym and hope that you figure out what to do there. Its not a good use of your time and its not effective. Search Pinterst or follow Instagram accounts that post workout videos to help educate yourself and come up with workout ideas. YouTube is a great tool for learning workouts too!

Favorite websites for workouts:

3. Mix it up

Most people love the machines because they have little pictures on how to do them and we are comfortable with them. There is so much more that you can do and for the best results its important to keep your body guessing on whats next!

  • Strength
    • body weight (burpees, planks, pushups, squats ect.)
    • free weight lifting
    • resistant band training
  • Endurance
    • HIIT – High intensity Interval Training
    • Cardio (treadmill interval training, stair master, swimming, bike, elliptical, etc.)

Final Thoughts:


screen-shot-2016-09-18-at-5-11-36-pmYou have to want this. It will NEVER feel like a good time to start. For me weeks turned into months and then years past and I was just tired of being tired and unhappy. If you want results you need to understand that this is a lifestyle change which isn’t a quick fix, its a long term solution to a happier and healthier you. Everyone can always eat a little bit healthier and increase activity. Like I said in the beginning, this is a mental battle! Surround your self with positive people. Thats one of the biggest issues I had years ago. But now have have my friends, those who I have met in the fitness industry, and family who I have involved from the beginning who help keep me accountable and cheer me on!

I wish you the best of luck and success on your path to heath and fitness!

-Xxo

Disclaimer: I’m not a doctor, registered dietitian, or fitness expert. The purpose of my blog is to share my experiences with food, fitness, and life—not to dole out advice. When it comes to your health and fitness, do your research and talk to your doctor.

Brunch Vibes 

 I love breakfast and brunch so very much and my favorite is eggs Benedict which is definitely not a clean choice (then again most brunch items are pretty sweet and fattening and oh so good!). I decided to create a healthier option: poached eggs on top of a roasted green heirloom tomatoes 

Using poached eggs means you won’t need any oil to fry eggs and using a tomato cuts the carb of the English muffin. I will add steamed spinach next time and if your looking for a treat avocado would be amazing on top!
1 large herloom tomatoe 

2 teaspoons white vinegar 

Garlic (I used elephant)

Pepper 

  1. Combine water and vinegar in a small pot and fire up the oven to 450
  2. As you wait for the water to boil, slice the tomatoes to be about 1/4 inch thick. Slice garlic into thin slices.
  3. Place the tomatoes on a pan lined with foil and top with fresh ground pepper and sliced garlic 
  4. Place tomatoes in oven and keep an eye on them 
  5. Crack the egg into a small Tupperware dish so it makes it easier to drop into the water
  6. Use the handle of a spatula or spoon to quickly stir the water in one direction until it’s smoothly spinning around. Carefully drop the egg in the middle of the whirlpool 
  7. Turn off the heat and set your timer for 5 minutes. Do not touch!
  8. Pull your tomatoes out of the oven
  9. Remove the egg with a slotted spoon and place on top your tomatoe and top with pepper and any other toppings you would like!

Enjoy! 

Let me know if you have any other healthy breakfast or brunch ideas to try!