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harvest chicken salad cropped

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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.

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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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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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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!

Avo Citrus dressing blog pic

Avocado Citrus Dressing

I’m finally coming to terms with the fact that the groundhog was right and 6 more weeks of winter is among us. If you live on Long Island you were most likely off on todays “snow day”. By me it was legit rain. RAIN! I got all psyched for nothing. Despite the non-treacherous driving conditions I still had that snow day mentality, so I bummed around the house in my pajamas for hours before realizing I had no excuse to not get my ass BUTT to the gym. 

Side Note: I gave up red meat and cursing for lent (two very big sacrifices for me). One is going much better than the other..

When I came home from my workout I had this delicious salad and my quick and easy Avocado Citrus Dressing. I meant to add cilantro to the recipe but totes forgot to pick some up at the store. Overall it tastes creamy and refreshing and is very similar to tzatziki sauce.




My next blog post will be about listening to your body and how cutting back on exercise can actually help you lose weight. 

Dressing Ingredients:

  • 2 garlic cloves
  • 1/2 cucumber
  • 1 large avocado, peeled and pitted
  • Fresh juice of 1 lemon
  • 1 tsp. apple cider vinegar with the mother
  • 1 tablespoon olive oil
  • 2 tsp. honey (optional)
  • water

Directions:

  1. Purée all ingredients adding 1 tbsp of water at a time to thin to your preferred consistency

Salad Ingredients:

  • spinach or other leafy green
  • roasted organic chicken
  • Root and Bones Cordyceps (this is an adaptogenic herb I use to manage stress and give me energy)
  • vegetables of your choice (I did steamed carrots and broccoli,cauliflower rice, and organic bell pepper)
  • 1 Tbsp. chopped scallion

Directions:

  1. Sprinkle the root and bone cordyceps on your chicken and toss
  2. Throw all ingredients in a bowl and top with your avo citrus dressing!

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Buzzing Blueberry Smoothie (GF, Paleo, Dairy Free)

This smoothie may be low in sugar, but it’s high in nutrients and gets me buzzing with energy!

Ingredients:

  • 1 cup organic coconut milk (or any milk you like)
  • ½ cup frozen cauliflower florets
  • Handful of organic blueberries (berries are highly sprayed with pesticides so opt for organic if possible!)
  • 1 Tbsp. sunflower seed butter (or any nut butter you like)
  • 1 packet stevia

Directions:

  1. Blend coconut milk and frozen cauliflower
  2. Add in blueberries, sunflower seed butter and stevia and blend once more

 

 

fruit free green smoothie edited

Fruit-Free Green Smoothie (Low Sugar, Paleo, Whole 30, Gluten Free)

I’m not a huge fruit person. As a child all of my friends would reach into their lunch-boxes at snack time and pull out an apple or banana. Meanwhile my dad hooked me up with chocolate chip mini muffins and a fruit rollups. LIT.

But veggies were never a problem. Throw some ranch on the side and watch me go to town on a plate of raw carrots, cauliflower and broccoli. Now, as an adult I’ve developed allergies to a significant amount of fruits so just more of a reason to stay away. This smoothie is not too sweet but it is creamy, filling and gets you buzzing with energy. Since my stress levels have been through the roof I decided to add some Root and Bones Reishi powder. This powder is an adaptogenic herb so if you have a lot of stress and anxiety in your day to day life just a teaspoon each day goes a long way. These adaptogens keep your body at an even keel by supporting your adrenals and thus decreasing your stress response. If you can’t get to a yoga class and make time to distress yourself then you should look into these ancient medicinal plants. Click HERE to get your Reishi on!

 

Ingredients:

  • 1 cup nut milk (I used macadamia milk)
  • 1 cup water
  • ½ jicama
  • ½ juiced lemon
  • 1 cup steamed kale (raw kale is no bueno for your thyroid and will have you sprinting to the bathroom all day)
  • ¼ avocado
  • 1 tsp. Root and Bones Reishi (good for Stress relief)
  • 1 tsp. Maca powder (good for thyroid)
  • ¼ – ½ tsp. cinnamon
  • 1 packet stevia
  • 5-8 mint leaves

 

Directions:

  1. Blend together nut milk, water and jicama
  2. Add in the remainder of the ingredients and blend until smooth and creamy!

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21 Day Sugar Detox Round 2!

Last month I completed the 21 Day Sugar Detox by Dianne Sanfilippo. After a long holiday season of cookies, cakes and other treats I needed something to get me back on track, but this detox did more than just that. My sugar cravings diminished and even 3 weeks post detox I no longer feel overpowered by the need for sweets. I have become one of those people who can eat one Reeses cup and NOT THE OTHER! Like what?! A little nibble of chocolate doesnt turn into a full blown binge anymore.

I’m excited to announce that my friend Lea and I are doing a round 2 of the detox. I loved seeing the positive changes I made physically and mentally and am excited to embark on the journey once more. During my detox a lot of people contacted me looking for help getting started. Whether this is your first, second or third time around I welcome you in joining us on the detox February 15th- March 8th.

Feel free to follow our progress, tips, tricks and recipes here and on my Instagram @CrunchandLunch as well as Lea’s @Lea_fitlife .

If you are interested in seeing a recap of my first round on the Sugar Detox (level 3) click HERE

This will also be Lea’s second time doing the 21DSD (level 1) and here was her progress from the first round:

10-12lbs lost!