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Raw and Clean Granola (Paleo, GF, Low Sugar, No Added Sugar, Vegan)

Good morning and happy Monday! I’m beyond excited to share two new things with you guys.

  1. This amazing clean, paleo, vegan and low sugar granola recipe (obv!)
  2. My new Crunch and Lunch partner in crime, Alyssa Glasser!

Alyssa is a Registered Dietitian, personal trainer and overall amazing and creative person. Alyssa and I train at the same gym and quickly bonded over food, fitness and clothes– instant besties. This clean granola was a collaborative effort and officially our first post as Team C + L!

Raw and Clean Granola (Paleo, GF, Vegan, Low Sugar, Added Sugar Free!)

Category: Breakfast

Yield: 6

Serving Size: 1 serving

Calories per serving: 217

Fat per serving: 17g

Saturated fat per serving: 8g

Carbs per serving: 12g

Protein per serving: 6g

Fiber per serving: 4g

Sugar per serving: 2g

Sodium per serving: 148mg

Raw and Clean Granola (Paleo, GF, Vegan, Low Sugar, Added Sugar Free!)

Ingredients

  • ½ cup unsweetened coconut shreds
  • ¼ cup almond meal
  • 6 large dates, chopped
  • 1/3 cup natural peanut butter (the oily kind, not natural no stir, AKA skippy or Jif) (sub almond butter for paleo)
  • 1 tablespoon coconut oil, melted
  • 2 ½ tbsp chopped Eating Evolved midnight coconut chocolate or bakers chocolate
  • ½ tsp. Sea salt
  • ½ tsp. Cinnamon (optional)

Instructions

  1. In a dry frying pan toast coconut on medium heat until golden brown. Transfer toasted coconut to a mixing bowl to cool.
  2. Repeat toasting process with almond meal, stirring frequently to avoid burning. Add toasted almond meal to toasted coconut
  3. Place chopped dates, natural peanut butter, melted coconut oil in a food processor. Process until smooth.
  4. Stir food processor content into the coconut/almond mixture.
  5. Mix in salt, cinnamon and chopped chocolate
http://crunchandlunch.com/raw-and-clean-granola-paleo-gf-low-sugar-no-added-sugar-vegan/

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Asian Chicken Patties

I get in these moods where I crave Asian food like no other. I could easily pick up an order of pad thai and general tsaos, but the healthy Breeanna knows she can make a dish to quench these cravings without all the excess MSG, gluten, etc.

Side Note: MSG is put in foods to make it more palatable (AKA tasty) so you end up eating more than your body wants.

Ok, so chicken patties are far from general tsaos, but between the sweetness of the coconut aminos and spiciness of the ginger the ooey gooeyness of the general tsaos becomes (somewhat) undesirable.

I plopped my chicken patties over a bed of mesclun greens and sprouts and added in some water chestnuts, purple radishes, baby corns and hemp seeds!

 

Ingredients:

  • ground chicken
  • 1 Tbsp. coconut aminos
  • 1 tsp. Root and Bones Cordyceps (great adaptogen for stress relief)
  • ½ tsp. ground ginger
  • ½ tsp. garlic powder
  • ~8 water chestnuts chopped
  • ¼ cup chopped scallions
  • 2-4 Tbsp. chopped cilantro
  • Himalayan salt to taste

Directions:

  1. combine all ingredients together
  2. form 6 patties and place on a skillet over medium heat
  3. cook on one side for ~5 minutes and then flip and cook for an additional ~3 minutes
  4. serve on a bun or over a bed of greens!

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Harvest Chicken Salad

I’m going to remake this chicken salad in the near future to take a prettier food pic. I just couldn’t wait any longer to share my recipe with you guys!

Easter seems like forever ago, but my sis and I held an amazing healthy brunch featuring this harvest chicken salad over a bed of greens. We had a pretty extensive menu with light, paleoish options that the whole family loved. I plan on posting the full brunch menu and recipes later this week so stay tuned!

 

Ingredients:

  • 1lb boneless skinless chicken thighs
  • 1 lb. boneless skinless chicken breasts
  • About ½ cup mayo (we did half regular, half light)
  • 3 celery stalks cut in 1/4 inch dice
  • ¼ cup chopped chives
  • ½ cup dried cranberries
  • 1 cup chopped walnuts

Directions:

  1. Poach chicken according to THESE instructions (I just used water and a variety of spices)
  2. Place chicken in food processor and process until shredded but still chunky
  3. Dump the shredded chicken into a bowl and mix in mayo, chopped celery, chives, cranberries, and walnuts
  4. Serve in a sandwich or over a bed of greens

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Lara Croft-Inspired Bodyweight HIIT Exercises

It is absolutely essential to have fitness goals. For some, it can be anything from losing weight to gaining strength; others aim to raise the bar in terms of their conditioning level and overall stature. In order to achieve this, you have to put in the work and pushing yourself to the limit every time. Workout Magazine lists nine motivational tips that will help improve your approach toward this difficult yet rewarding venture including pressing topics such as making time to workout as well as changing up your routine to combat boredom.

Sometimes, however, inspiration can come in the form of real life role models or fictional characters who acts as the perfect fitness icons to aspire to be like. It can be someone like former NSYNC member Justin Timberlake or even an iconic video game character such as Lara Croft.

Lara Croft is a timeless fictional character that plays the lead part in one of the best-selling, most highly acclaimed video game franchises of all time, Tomb Raider. She has come a long way from being a pixelated femme fatale of the late ‘90s, to becoming a more refined representation of girl power.

Croft has an image of a beautiful, intelligent, and athletic archeologist-turned-adventurer. She has been transformed into this global icon that actresses such as Angelina Jolie have portrayed and Alicia Vikander will soon play in the new Tomb Raider movie which will be released later this year. Impressively, this same franchise has made its way into the online world with its own officially licensed Tomb Raider slots game, showing that it is still very much relevant in pop culture especially with the upcoming movie release also on its way.

In essence, Lara Croft is a relatable character many people recognize and follow. Above all else, she is a positive role model for change, which is why many look up to the character as a true fitness icon – regardless of whether she is digital or not. That being said, here is a simple bodyweight workout plan for various levels inspired by Lara Croft.

Strength-Building

For Beginners:

10 reps of band-assisted chin-ups for three sets
10 reps of kneeling push-ups for three sets
10 reps of air squats for three sets
25 reps of ab crunches for three sets

For Intermediate:

15 reps of band-assisted chin-ups for three sets
15 reps of kneeling push-ups for three sets
15 reps of air squats for three sets
30 reps of scissor crunches for three sets

For Advanced:

10 reps of pull-ups for three sets
10 reps of push-ups for three sets
10 reps of tuck jumps for three sets
30-second plank for three sets

For Lara Crofts:

15 reps of towel pull-ups for four to five sets
15 reps of clap push-ups for four to five sets
15 reps of tuck jumps for four to five sets
30-second hollow holds for four to five sets

Conditioning

For Beginners:

40 to 45 minutes of outdoor brisk walking. It is important to keep your heart rate up at all times.

For Intermediate:

40 to 45 minutes of light jogging. You can divide this say one-minute steady-paced jog, followed by a four-minute brisk walk; it is up to you.

For Advanced:

Developing speed is critical, as there is no definite time frame for this. The key is to run as fast as you can for 15 seconds and then gear down to a steadier pace for 45 seconds, repeat as many sets as possible.

For Lara Crofts:

This is practically the same as the previous level, only this time you should incorporate 10 burpees after every set. If it proves to be too difficult, you can always do either 15 jump squats, or 15 tuck jumps, or even 10 push-ups.

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Quick and Intense Toning HIIT

Running out of the house, but wanted to quickly post this amazing, intense, and speedy workout from the other day. I provided youtube links to exercises you may not be familiar with. Let me know your thoughts! xoxoxo

 

Warmup, Dynamic Stretching, Foam Roll

 

REST 30-60 seconds

  • R. leg single leg burpees (or you can do good ole fashioned Burpees)
  • Dumbbell squat to press (you can use dumbbells or kettlebells)
  • Yoga ball ab rollouts
  • R. leg plank kickups

REST 30-60 seconds

Repeat entire routine for a total of 4 rounds

Cooldown and Stretch

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Sexy Back and Sculpted Booty HIIT

 

I named this workout and then realized the accidental Justin Timberlake reference. I contemplated changing it but this workout WILL bring sexy back! So it remains.

Warmup, Dynamic Stretching, Foam Roll

1 mile run or 1 mile on elliptical moderate resistance

Circuit #1

30 seconds on, 10 seconds off

  • Bodyweight squats
  • Jump rope or Kettlebell swings
  • Sumo squats
  • Burpees
  • DB bent over rows
  • Up and down planks

Repeat for a total of 4 rounds

  • 10-12 Pullups

Repeat 3 sets total

Circuit #2

30 seconds on, 10 seconds off

  • L leg bench step ups
  • Cable Face Pulls
  • R leg bench step ups
  • Situp + Russian Twist
  • L leg kickups
  • R leg kickups

Repeat for a total of 3-4 rounds

 

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Shoulder Sculpter and Booty HIIT

It’s all about illusion. If you’re goal is a smaller waist, there are ways to cheat the system no matter what body type.  Sculpting your shoulders and building your booty will create that illusion of a smaller waist.

Warmup, Dynamic Stretching, Foam Roll

1 mile run

Circuit 1

  • 15 jump squats
  • 12-15 standing shoulder press (light-medium weight)
  • 15 Goblet Squats
  • 20 Bicycle Crunches

Repeat 4x Total

Circuit 2

  • 8-10 shoulder presses seated (heavy)
  • 15-20 hip extensions with weight, pausing at the top and squeezing your glutes
  • 30 mountain climbers
  • 30 plank hip dips

Repeat 4x total

Stretch and Cooldown

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Coconut Flour Pancakes

Happy Sunday! I cant believe this weekend flew by so damn fast. UGH! I’m hoping this week goes by just as quick as my Friday and Saturday!

With my grad program/dietetic internship coming to an end and my family moving into a new house life is completely chaotic. I try to keep myself as sane as possible with the gym but even getting in a good workout is a struggle.

But positivity and good food is key to times like this! My mom was cleaning out the pantry and found a bag of coconut flour that expires next month. Food waste?! NOT ON MY WATCH! I found an amazing recipe on Paleo Hacks for coconut flour pancakes that the whole family loved.

I made a few adjustments like stevia instead of honey and macadamia nut milk instead of coconut milk, but overall they turned out amazingggg. Click HERE for the recipe!

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Quick and Creamy Cauliflower Mash (Paleo, Vegan, Gluten Free, Whole 30)

I cant even begin to tell you how burnt out I am from my dietetic internship and masters program. The 8 hour days PLUS an additional 3-4 hours of homework, exams, etc. is really sucking the life out of me.

And even though I have the weekends to get ahead of my work, I end up doing the bare minimum so that I can do more important things like go to salt caves, farmers markets, coffee shops and 50% off sales at 5:00AM.

But seriously..

My sister, Candyce and I woke up at 5:00AM on Sunday to go a big half off sale at a boutique called Ooh La La.

Mind you, my internship is completely unpaid. But someone at the Gap thought it was a good idea to approve me for a Visa….

Anyways, I originally wanted to do a more elaborate recipe, but for lack of time I decided to go with a basic cauliflower mash. Sometimes it’s difficult to find such a simple and quick recipe so I think this worked out for the best. I whipped this side up in minutes and my family found it creamy and delicious. Feel free to add in chives, rosemary, thyme, cheese, or whatever other mixings you desire.

 

Ingredients:

  • 1 head of cauliflower (you may also use the frozen cauliflower)
  • 1 cup less sodium chicken broth (or bone broth or vegetable broth)
  • salt and pepper to taste
  • Jackson Honest Chips as topping (I get mine at Whole Foods or Wild by Nature)

 

Directions:

  1. Cut head of cauliflower into florets and steam until tender
  2. Place ½ of the steamed florets into a food processor or blender ( I used the Vitamix)
  3. Add ½ cup of your chicken broth and blend until smooth
  4. Remove the blended mash and place in a bowl
  5. Toss the other ½ of florets into your blender, add the remaining ½ cup of broth and blend until smooth
  6. Remove mash and add into the bowl with the first batch
  7. Add salt and pepper to taste
  8. Crush up your yummy Jackson Honest chips and sprinkle on top!

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Fit Tip Tuesday: How Rest and Intuitive Eating Leads to Weight Loss

For years no matter how tired, sick, or physically exhausted I was, I would force myself to workout for 2 hours 6-7 days/week. My lower body could be sore to the point where I was almost incapable of lifting and shaving my legs in the shower. Regardless of the pain I continued to drag my lifeless body and hairy legs to the squat rack (TMI?..).

One day I started listening to my body. Rest days were taken when needed, even if it meant 2 or 3 days in a row and I began balancing out my diet and workout routine. On off days I simply ate a little less (my body truly didn’t need or crave as much food). My life became this amazing balancing act and I can honestly say that from working out less and adjusting my diet I am in much better shape mentally and physically.

I can have a glass of wine or a piece of chocolate and take a day off from the gym without feeling guilty. You need to be able to enjoy life and not stress over the fact that you ate an Oreo or missed back day.

 

Believe it or not, it takes time and effort to become in tune with your body. Shit, it took me years! Here are some tips that I swear by:

 

1. Listen to Your Body- Know When You Should and Should Not Go to the Gym…  

 

GO IF: 

  • You wake up with a ton of energy or a super motivated mindset like “YES I’M GOING TO CRUSH IT AT THE GYM TODAY!” Take advantage of this energy and go go go!
  •  You’re body is up for a workout but you’re feeling tired and lazy for no reason. Dig up some motivation: Scroll through your fitness IG feed, play some uplifting music, or find a good workout and get your butt to the gym.

         NOTE: Working out actually boosts energy levels because it causes a healthy increase in                        cortisol (cortisol spike isn’t always bad!). I opt for a walk with my dog or a quick lift rather than              a second cup of coffee.

 

DON’T GO IF:

  • You wake up extremely sore from yesterdays lift sesh and lifting your leg into the tub is a chore.

Your body is clearly hurting and wants to be nurtured not broken down further. You may have                not eaten enough post-workout to recover, so keep this in mind next time you gym it up.

  • You’ve been running around all day doing chores, work, school, etc. and are physically and/or mentally exhausted

         NOTE: some people use the gym as an outlet on these stressful days. For me, it depends on the                      day I’m having. If I’m sitting in front of my laptop cranking out homework for hours on                            end, then yes I need a good workout. On the other hand, when I’m constantly moving at                        my internship then all I want at the end of the day is my essential oil diffuser, Gilmore                              Girls, and Purely Elizabeth granola.

 

 2. Make it a Balancing Act

  • If you’re taking off from the gym then watch your diet. Cut back on the grains and starchy veggies and really listen to your hunger signals. If you had a week of really hard workouts and you feel like you need the carbs on this rest day then eat them! Your body will tell you what it wants, you just need to listen.