Boring Breakfast Solution #8

Don’t suffer from a boring breakfast one more morning, or worse yet, skip it all together. This week I made my own Apple Pie Yogurt and guess what…it took less than 3 minutes. It is low in sugar, full of protein and quick. Here is the recipe:

Apple Pie Yogurt

recipe by eatlivefit.net

Ingredients:
  • 1/2 apple, cored and sliced into 1 inch chunks
  • dash of cinnamon
  • 1 cup of plain greek yogurt

Place apple in microwave safe dish and heat for 1 minute until soft but still crunchy. If you like your apple pie filling very soft add 20 second increments to cooking until soft enough. Sprinkle with dash of cinnamon while still hot. Top with 1 cup of Greek yogurt, and serve.

How Do I know I Am Dehydrated?

Good question, and one that seems obvious to some.  The most common side effect is thirst.  Duh, right?  But did you know that there are many other signals your body sends to your brain when dehydration sets in that you may not be aware of currently?  Such as:

  • Feeling dizzy
  • Muscle Cramps
  • Cravings for Sweets
  • Fewer trips to bathroom (for #1 or #2)

Here is an excellent article posted in BicyclingMagazine about just these symptoms and how to address them.
https://www.bicycling.com/news/a20044214/dehydration-symtoms/

Drinking plain, old fashioned water is the best way to keep your body working in perfect order. Every organ, tissue, and cell in your body needs it. Add an electrolyte drink when exercising at a strenuous level for more than 1 hour. Pretty plain and simple. You demand a lot from your body, so give it what it needs to perform at it’s best.

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Photo by Snapwire on Pexels.com

 

 

Spicy Thai Basil Chicken

Super easy and very flavorful. Healthy food does NOT mean bland food.

Spicy Thai Basil Chicken (Pad Krapow Gai)

Recipe By:Chef John, modified by eatlivefit.net

Ingredients
1/3 cup chicken broth
1 tablespoon oyster sauce
1 tablespoon soy sauce, or as needed
2 teaspoons fish sauce
1 teaspoon brown sugar
2 tablespoons vegetable oil
1 1/2 lb. ground turkey or chicken
1/4 cup sliced shallots
4 cloves garlic, minced
2 tablespoons minced Thai chilies, Serrano, or other hot pepper
1 cup very thinly sliced fresh basil leaves
2 cups hot cooked rice

Directions
Whisk chicken broth, oyster sauce, soy sauce, fish sauce, and brown sugar together in a bowl until well blended.  Set aside.

Heat large skillet over high heat. Drizzle in oil. Add chicken and stir fry until it loses its raw color, 2 to 3 minutes. Stir in shallots, garlic, and sliced chilies. Continue cooking on high heat until some of the juices start to caramelize in the bottom of the pan, about 2 or 3 more minutes. Add about a tablespoon of the sauce mixture to the skillet; cook and stir until sauce begins to caramelize, about 1 minute.

Pour in the rest of the sauce. Cook and stir until sauce has deglazed the bottom of the pan. Continue to cook until sauce glazes onto the meat, 1 or 2 more minutes. Remove from heat.

Stir in basil. Cook and stir until basil is wilted, about 20 seconds. Serve with rice.

Coconut Lime Rice Side Dish

I found this recipe on a blog that I frequently use for workout ideas. pfit/pfood.  I tried it out and really like the flavor and texture enough to share it with you.  I expect it will become a regular side dish in my house going forward.  Coconut-Rice

Serving Size – 1/2 cup, makes 6-8 servings

The Hard Truth About Weight Loss

I wanted to weigh in on the timing of weight loss the right way.  The honest truth is weight loss takes time.  How much time you ask, depends on your individual situation.  What works for one person, your friend perhaps, may not work for you.  You are your own unique being.  You have your own set of circumstances, challenges and talents.  Thus, your body has it’s own schedule for weight loss.

I will tell you that no matter the length of time, the effort you put into weight loss will come back to benefit you.  During the first few weeks, months for some of you, amazing transformations are happening inside your body that you cannot view with the naked eye.  Every cell in your body is leaning and preparing for change, mitochondria are gaining efficiency in energy production and your gut is building up healthy bacteria.  These are the first steps in preparing your body for weight loss.

“What we acquire without sweat, we give away without regret”

This little phrase has helped me remember that I have to “work” for results.  They are WAY more meaningful if I have worked to make them happen then if they came easily and without effort.  The self confidence gained from, “I did it,” is much more valuable and meaningful.

I agree with this recap on the time and effort it takes to achieve weight loss from several trainers at http://www.myfitnesspal.com article this month:

“You probably already know it can take a while to see the benefits of working out and eating healthy, but knowing something and accepting it are two different things. “Many clients will join a fitness program only to terminate too soon,” says Michael Piercy, MS, certified strength and conditioning specialist, owner of The LAB and IDEA Personal Trainer of the Year 2017. Think about it this way: “The weight that you might want to lose didn’t get there in one day, so we know that it won’t come off in a day.”
Plus, there’s the fact that losing weight really quickly isn’t a great idea. “The faster you lose weight, the more likely it is to come right back (plus some) when you stop dieting,” says Christel Oerum, a certified personal trainer and diabetes coach. “When you lose weight too quickly, you also decrease your body’s metabolism, meaning that you burn fewer calories. When you have reached your weight goal and go back to a normal, healthy diet, you may have decreased your metabolism so much that even a ‘normal’ diet will make you gain weight fast.” That’s why slow and steady is the best approach, which means 1–2 pounds of weight loss per week maximum.” – 8 Things Trainers Wished Everyone Knew About Weight Loss Article

 

 

Caribbean Tuna Cakes

I have to confess, I am not a big fan of canned tuna.  I enjoy fresh tuna, but the canned variety has never really caught on for me.  Perhaps it was because I was using the canned variety that looked more like cat food.  Recently, I found albacore tuna packed in water that has a milder taste.  When I rediscovered this recipe, with the jerk flavor, I had to retry it.  This is my new favorite lunch, because eaten cold or rewarmed, these are wonderful for several days.  Pair with a Napa cabbage slaw (thinly sliced Napa cabbage, drizzled with lime juice, jerk seasoning and vinegar) and you have a meal!!

Caribbean Tuna Cakes

1 small red onion

1 small green pepper, diced

1/4 cup mayo (olive oil based)

1 1/3 cups whole wheat panko bread crumbs

2 tbsp. Jamaican Jerk Rub

1 can black beans, drained and rinsed

2 cans chunk light tuna (albacore in water), drained

2 tbsp. extra virgin olive oil, divided

fresh lime or lime juice

 

Finely chop onion and bell pepper.  Combine mayonnaise, 1 cup of bread crumbs and jerk rub in small bowl.  Add onion, bell pepper, beans, and tuna to same bowl.  Mix to combine.  Place remaining bread crumbs on plate.  Using hands, form small patties, approx. 1/2 inch thick, with tuna mixture and pack firmly.  Press gently in to bread crumbs to lightly coat outside of each patty.  Mixture will fall apart very easily if pressed or pushed into crumbs, so use caution.  Turn cake over to lightly coat other side.  Heat 1 tbsp. olive oil in pan on stove over medium heat.  Add 1/2 tuna cakes ; cook 2-3 minutes until golden brown, turning once.  Heat remaining oil in pan and repeat with remaining cakes.  Serve warm with lime slices and a extra dash of jerk seasoning on top.

Yield: Approx. 12 cakes

recipe by: Pampered Chef 29 Minutes to Dinner, modified by eatlivefit.net