Crockpot shredded chicken

This has easily become one of my favorite and quick ways to prep a good amount of chicken for my boyfriend and I especially since we are so busy with our hectic work schedules

It was nice to dust off my crockpot that I was not using at all anymore and it’s gotten to the point where we actually think we want to get a second one just to make even more!

This recipe can be used with basically any sauce that you like depending on what you were going to be adding your chicken to our use the shredded chicken on top of salads, tacos, rice, etc. Because it is extremely versatile and easy to eat cold if you are one of those people who are always on the go.

Ingredients:

• 6-8 Meats2u Chicken Breast
• https://meats2u.com/product-category/poultry/?aff=kelsey&coupon=VIPKELSEY
• 1 Carton organic low sodium chicken or vegetable broth
• Sauce of your choosing

Instructions:

1. Place defrosted chicken breast in crock pot. Add as much broth to fully cover chicken and a little bit more I usually use about 3/4 of a carton

2. Cook on high for about three hours or low for six just depending on how long you are going to be leaving your crockpot.

3. Once cooked, drain excess liquid and let it cool down. You can either use a hand mixer or two forks (pull forks in opposite direction)to shred the chicken.

4. Transfer to a large container add your favorite sauce, salsa, or leave unseasoned and add sauce later!

Mix well and store for up to about 3 days.

Chunky Meats2u Shrimp Burgers

Burgers:

• 1 pound @meats2u shrimp, shelled and deveined

https://meats2u.com/product-category/seafood/?aff=kelsey&coupon=VIPKELSEY

• 1 egg

• 1/4c chopped cilantro

• 2 tbs minced garlic

• 1/2 cup Panko

• 1/2 jalapeno pepper, seeded and chopped

• 1 large shallot, minced

• 1 tsp salt & pepper

• 1/2 cup red pepper, chopped small

Aioli

• 1 avocado,

• 1/2 c plain greek yogurt

• 1 tbs fresh lime juice

• 2 tbs minced garlic

• 1/2 jalapeno pepper, seeded and chopped

• 1/4c chopped cilantro

• 1 tsp salt & pepper

Instructions

Burgers

• Divide the shrimp in half. Coarsely chop one half and set aside. Put half in a food processor. And grind to a coarse puree. Add in egg, shallot, cilantro, jalapeño and garlic to processor. Process until smooth. Sprinkle mixture with breadcrumbs and process again. Transfer contents of food processor to a bowl & add coarsely chopped shrimp and red pepper. Season with salt and black. Mix well. Form burgers and chill for 1 hour (covered).

• Heat oil in a heavy skillet. Fry the shrimp burgers until golden, about 3 minutes per side, depending on thickness. Drain on paper towels.

Avocado Aioli

• Remove peel and seed of avocado and scoop into food processor.

• Add greek yogurt, lime juice, garlic cloves, jalapeno, cilantro, salt and pepper. Process until smooth.

• Place in a dish, cover and chill for an hour.

Inspired Supps

So one of the most frequently asked what supplements I take and how it works in conjunction with my thyroid medication.

For those of you who do not know me….Hello my name is Kelsey and I am a thyroid cancer survivor! I take armour thyroid to replace the thyroid hormones my body can no longer produce due to the thyroidectomy I had 5+ years ago.

One of the first questions I asked my Endrochronologist post surgery was if I was allowed to take any supplements and if so, how long did how long do I have to wait after I take my thyroid medication to have any. His response was that after I waited the 45 min whatever I wanted to take after that he was okay with. Now, I am not a medical professional and I will advise it’s up to you to work with your doctor if you have any questions. I am just sharing what supplements I take from Inspired and how they have worked for me.

What I take BEFORE THE GYM:

I am a busy thyroid-less girl. I have a full time Business Career in addition to the other companies I am involved with, my workouts, and this thing called life so best believe I NEED a preworkout stack that will give me that boost I need to power through my workouts without that “cracked out” feeling because I already drink coffee throughout the day. I mix 1/2 scoop of the two following powders 30 min before the gym

1. 3MBER

http://www.inspirednutra.com/collections/fat-burner/products/3mb3r-1?rfsn=1990854.1fcc7

This is a Thermogenic.Think of your body as a campfire the hotter the fire the more you burn! Thermogenic fat burners do exactly that. Heat up the core temperature in burn more calories throughout the day.

Why you need it:

• Increased energy
• Boosts metabolism
• Increases focus
• Helps curb your cravings and appetite

2. DVST8

http://www.inspirednutra.com/products/dvst8-worldwide?rfsn=1990854.1fcc7

This is my favorite pre-workouts that I have ever taken.

Why you need it:

• Increases focus
• Massive pumps
• Energy

3. LGND

http://www.inspirednutra.com/collections/pre-workout/products/lgnd?rfsn=1990854.1fcc7

This is an all natural plant-based performance booster that hits just about every single category to up your output in the gym.

Why you need it

• Improve natural testosterone levels
• Increase strength and endurance
• Mental focus
• Increased stamina

During my workout:

BCAAS/AMINOS

http://www.inspirednutra.com/products/bcaa-fermented-vegan-amino-acids?rfsn=1990854.1fcc7

http://www.inspirednutra.com/collections/just-in/products/amino?rfsn=1990854.1fcc7

You don’t want your hard earned gains to go to waste. Amino acids are the building blocks of protein. Three of these leucine, isoleucine, and valine are muscle building power houses. BCAAS help you preserve lean muscle mass, recover quicker, and replenish vital minerals lost during training.

Why you need it:

• Reduce fatigue during your workouts
• Preserve lean muscle mass
• Triggers protein synthesis

These are also great to add to your water for flavor throughout the day if you have a hard time getting your water intake daily!

GREENS

http://www.inspirednutra.com/blogs/news/supercharge-your-immunity?rfsn=1990854.1fcc7

INSPIRED PROMO CODE: KELSEYFIT

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:

• Package riced cauliflower
• Lemon Pepper Seasoning
• 1/4 c egg whites
• 2 cups of finely chopped broccoli
• 1Pk Meats2u Lemon Pepper pre-seasoned
• 2 tbs olive oil

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!

USE CODE VIPKELSEY on your next MEATS2U purchase

Low Carb Zucchini Lasagna

I love the cheesy carb-loaded goodness of my Italian family roots just as much as the next person BUT my waistline, not so much!

I have substituted zucchini noodles previously when I made an enchilada style dish and it was absolutely amazing so I decided to try it with a lasagna dish!

Although I am I’m not sure what my grandpa would think about me subbing zucchini for noodles but for me it was absolutely delicious! I was worried about the dish being too soggy because there is a lot of moisture in the zucchini but I didn’t have any issues.

Traditionally I like to make my family recipe tomato sauce but I’m trying to make these recipes short and easy!

 

 

Ingredients:

• 1 jar of pasta sauce
• 3 large zucchini
• 1/4 c shredded mozzarella cheese
• 1 large egg
• 20 oz ricotta cheese
• 3 cups baby spinach
• 1 pack of Meats2u House Seasoned Chicken*
• Pink Himalayan salt
• Pepper
• Oregano
• 2 Tbs Fresh Basil
• Olive oil cooking spray

*Pre-cook your defrosted Meats2u Chicken in a crockpot for about 2.5-3 hours, drain, and shred with an electric mixer

You will also need a 9×13 baking dish and a Y peeler

Directions:

1. In a mixing bowl combine ricotta cheese and egg with fresh basil, 1/4 tsp oregano, and pinch/salt pepper. Refrigerate until ready to assemble

2. Using a Y peeler make thick noodle like strips with your zucchini, set aside.

3. Lightly grease your deep 9 x 13 pan and preheat your oven to 375°

4. To assemble have your chicken, Baby spinach, cheese mix, and sauce ready to go. Starting with the zucchini noodles line them along the bottom of the pan (2 Columns lengthwise seems to work best). Then top with ricotta cheese and spoon the pasta sauce over the top. Add your shredded chicken and top with baby spinach. Repeat one more time.

5. Your final layer should be a layer of zucchini topped with a bit of pasta sauce and sprinkled lightly with the mozzarella cheese. You can add the shredded cheese to each layer but I am trying to keep this low fat! Who doesn’t love cheese though?

6. Top with foil and bake in preheated oven for 25 minutes. Remove foil, and bake for an additional 25 minutes to allow cheese to brown. Serve warm!

 

Try Meats2u using code VIPKELSEY on your next order!

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!

Use my code VIPKELSEY to save on your next Meats2u order!

Goodbye butterfly: 5 years

𝒢𝑜𝑜𝒹𝒷𝓎𝑒 𝒷𝓊𝓉𝓉𝑒𝓇𝒻𝓁𝓎 5 years ago today my life changed forever. I had my thyroid, a parathyroid, and 10 lymphnodes removed due to cancer. Shortly after my surgery I received my first dose of radioactive iodine. Nothing could have prepared me (or anyone for that matter) at such a young age to undergo the surgery and treatments. The past five years I spend hours upon hours getting lab work, ultrasounds, biopsy’s, injections, CT scans, and radioactive iodine treatments.

My doctors did not prepare me that the battle would be far from over after they removed my thyroid. They failed to tell me how sick I would feel for years, the struggle I would have with my weight, and lack of energy. They didn’t mention as they balanced my hormone levels with medication I would become depressed, fatigued, I would have skin issues, my hair would thin out and never feel the same again. I didn’t realize that removing one small little butterfly shaped gland could wreak so much havoc on my entire body. I thought my one little thyroid pill (that I will have to take for the rest of my life) would just substitute what I had lost, but It didn’t. My body rejected my thyroid medicine multiple times and swung me into hypothyroidism leaving me wondering what feeling normal even meant anymore. Even though it was hard and I wanted to give up so many times, I just kept pushing through and staying positive. I had my fair share of ups and downs but eventually I have always found my way back into the light. I decided to share what I went through in hopes of inspiring someone and remind them that they are not alone. I also share the truth about thyroid cancer on educating others about the challenges thyroid cancer patients are faced with. Even though it’s been five years I still suffer from extreme fatigue and staying in shape is a constant battle. The lab tests and ultrasounds that I still undergo have become a part of my new norm. It is as much a mental battle as it is physical & have to remind myself that I need to listen to my body and there are going to be days that I am not OK and that is fine. I am thankful for my life and that I am still here to live it.

(Note: My doctors at the City Of Hope did amazing job with my surgery and treatments and I am thankful for that. I do however feel that there was a huge under misrepresentation of the challenges I would be facing after my thyroidectomy. The purpose of this post was to educate awareness about the challenges thyroid cancer survivors face because it is a common misconception that our battle is over after we have been declared cancer free)

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.

Protein Crazy: I want it clean!

When was the last time you investigated the ingredients in your protein powder? My meal schedule includes alternating between a meal and a protein every 2.5-3 hours so its safe to say I eat a good amount of protein every day! So I have been on the hunt for a “clean” protein powder that also tastes good!

My wish list included:

1. non-soy
2. low in sugar
3. dairy free
4. no harsh chemicals
5. no sugar substitutes

I connected with Maggie Yount who is a leader of the My Whole Healthy Revolution, a Certified Personal Trainer and Wellness Coach.

 

Website: https://linkinprofile.com/mywholehealthy
IG: https://www.instagram.com/mywholehealthy/

 

Maggie and I connected on Instagram after another Thyroid Cancer Survivor I follow on Instagram posted  a picture of Life’s Abundance Vanilla Plant based protein powder. We were talking about my concerns and she was extremely helpful and responded quickly! I decided to try the powder and oh my goodness was it delicious!

Since yesterday was National Icecream day and I did not partake I was craving a post workout milkshake! I decided to mix the protein powder, a 1/4 c of frozen bananas, and unsweetened almond milk in my Nutri Bullet. It was so creamy I felt like I was cheating! I added some cacao nibs from Navita’s Naturals to the brim! This was so delicious that I had to break out a spoon to scoop out every last bit in my cup!

I think this protein would be the perfect powder to use in baking because it didn’t have a after taste that you find in a lot of protein powders on the market and it mixed very smooth! I use protein powder in my waffles, oatmeal, pancakes, breakfast muffins, and so much more! A lot of times adding a protien powder leaves a distinct taste which makes it a bit unappetizing!

Ingredients:

My sister, who just recently graduated nursing school, is my non-official ingredient investigator. She gave this two thumbs up and wants to try it herself! “Rebaudioside A” was the only thing I personally was not familiar with but my sister quickly informed me that is Stevia (Stevia is a sweetener and sugar substitute extracted from the leaves of the plant species Steviarebaudiana (1)) -more info bellow in FAQS

Other info:

• Non-GMO
• Vegan
• Gluten Free
• Soy Free
• Dairy Free
• Grain free
• No Added Sugar
• No Artificial Flavors
• No Artificial Preservatives
• No Artificial Colors

Why no soy? I believe (and so does Life’s Abundance) that soy can disrupt thyroid function which may lead to hypothyroidism and thyroid problems. I have been avoiding soy since my thyroid cancer diagnosis in 2013.

I would definitely recommend trying this protein powder! Reach out to Maggie: maggie@mywholehealthy.com

FAQ

I also wanted to the FAQ PAGE from Life’s Abundance that I found was extremely helpful:

Why should I choose foods that are non-GMO?

GMO stands for Genetically Modified Organisms. Genetic modification is a technique that alters living cells to produce new chemicals and functions in plants and animals. Many food scientists question the safety of genetically modified foods because they do not know if eating GMO foods over a lifetime can damage our health.

What is vegan?

A vegan is a person who does not eat or use animal products.

What does gluten free mean and why is it important?

Gluten is the sticky protein found in certain grains including wheat, barley and rye.

To people with celiac disease, a gluten-free diet is very important because it is the only known treatment for celiac disease, an autoimmune digestive disease. People with celiac cannot digest gluten, which causes inflammation in the digestive system and affects the small intestine’s ability to absorb nutrients from food. Symptoms of celiac disease include diarrhea, bloating, fatigue, and anemia.

People with gluten sensitivity have similar symptoms to those with celiac disease but test negative for it as well as wheat allergies. These people may feel fatigued, depressed, bloated and have abdominal pain.

Gluten-free grains include rice, corn, quinoa and buckwheat.

I have noticed “soy free” foods lately and I want to know if soy products are unhealthy?

Soy is one of the top food allergies, especially among babies and children. Symptoms of soy allergy are typically mild, although anaphylaxis is possible. People avoiding GMOs may avoid soy since more than 90% of soybeans grown in the U.S. are genetically modified.

Soy can disrupt thyroid function which may lead to hypothyroidism and thyroid problems.

Soy contains phytoestrogens, compounds that mimic human estrogen.

Is eating dairy free healthy?

People may go dairy free if they are lactose-intolerant, have a milk allergy or are vegan.

People with lactose intolerance do not have the enzyme lactase which helps to digest milk and they can experience diarrhea, nausea, bloating and cramps when eating dairy products.

Milk allergies, which are one of the top 8 food allergies, occur either minutes or hours after having milk or milk products and can cause hives, wheezing, vomiting, diarrhea and cramps.

People may also avoid dairy for ethical reasons or believe it helps keep their skin clear.

Sugar is a natural ingredient so why do I care if there’s no sugar added?

Eating too much sugar has been linked to inflammation throughout the body and increased health risks. It is important to check labels since manufacturers frequently add sugar to many products that you would not think of as sweet, such as pasta sauces, chicken nuggets, cured meats, and ketchup. Also, sugar comes in many forms such as cane syrup, high fructose corn syrup and crystalline fructose.

What is rebaudioside A?

Rebaudioside A is an ingredient that is extracted from stevia leaves. It is hundreds of times sweeter than sugar, so very little is needed to sweeten foods and/or beverages.

What is monk fruit extract?

This fruit grown in Southeast Asia is one to one-and-one-half times sweeter than sugar so very little is needed to sweeten foods and/or beverages.

Are natural flavors healthier than artificial flavors?

In general, artificial flavors tend to be in foods that are overly processed. If a food product contains artificial flavors, check to make sure that it doesn’t also contain other less desirable additives like artificial colors and preservatives.

What’s wrong with artificial colors?

Artificial colors may cause hyperactivity and behavioral changes in children. Some artificial colors have been linked to increased health risks.

What’s wrong with artificial preservatives?

Some artificial preservatives have been linked to increased health risks.

What are the manufacturer’s credentials?

This dietary supplement is manufactured by a company that is GMP certified and FDA regulated in the USA.

 

DISCLAIMER: all statements made are cited and my own personal options are not medical advise as I am not a doctor! Any health concerns should be directed to your doctor!

 

Summer Salad: Creamy Mango Vinaigrette

There was this local market I used to go to all last summer that was next to my old work called Elements Natural Foods out in Covina. They have the best Acai bowls and smoothie bowls hands down. They also served loaded salads and my favorite was the Mayan salad which was topped with ingredients such as quinoa, avocado, and a creamy mango vinaigrette. That dressing is so delicious and recently I have been craving it!

I decided to make my own superfood version and it was delicious! It also gave me the chance to test out my “avocado rose” skills which has been a trend on Instagram lately. Lets just say I still need some practice!

 

I know that the original dressing had to contain fresh mangos and lime juice so I looked on google to see what else I might want to add. After experimenting this is what I came up with:

Ingredients:

2 tbs. olive oil (I ran out so I used coconut oil)

• 1/2 cup chopped mango (about 1 mango’s worth_
• 1 tbs. white wine vinegar
• 2 tsp. raw honey
• 1/2 tsp. pink Himalayan salt (any salt will do)
• 1/2 lime juice

 

 

 

Directions:

1. In your NutriBullet or blender combine all the ingredients and blend until smooth
2. Transfer into a container and chill until ready to serve the salad. You can store up to 3 days in the fridge.

Salad mix:

• I mixed  1 parts chopped Kale 1 parts cabbage kale slaw bag, strawberries, mango, avocado, onion, and quinoa.

Ingredient Ideas for Salads:

• Fruit
  • Strawberries
  • Raspberries
  • Blueberries
  • mango
  • pineapple
  • cherries
  • dried coconut
  • oranges
  • Pomegranate seeds
  • apple
  • pear
• Protein
  • Chicken
  • Tofu
  • salmon
  • ahi tuna
  • black beans
  • soy beans
  • Black Eyed Peas
  • hard boiled eggs
• Greens
  • sprouts
  • broccoli
  • tomatoes
  • cucumber
  • bell peppers
• Nuts
  • sunflower seeds
  • walnuts
  • pecans
  • pistachios
• Other
  • Garbanzo beans
  • sweet potatoes