Winter Detox, Week 2

What a crazy few days! My apologies on the delay of this next blog. I’m sure you were all anxious to see what I’ve been eating πŸ™‚

The first weekend of this winter detox went very smooth. Weekends are always a time where I get together with friends and (try to) de-stress from the long week. This weekend was no different. Here’s how I managed to stick to my plan and still have fun:

Friday:

Breakfast– egg white burrito (egg whites, low carb wrap, a little cheese, pepper strips, 1/4 avocado). protein apple juice. iced coffee

Lunch– turkey sausage (4 oz), brown rice (2 oz), butternut squash (2 oz), green beans (2 oz). Edamame (1/2 cup)

Dinner– rotisserie chicken (4 oz), butternut squash ( 1oz), brussels (1 oz), 1/4 avocado. lime seltzer

Snacks– rx bar, protein brownie, frozen blueberries with crystal light lemonade, 2 rice cakes with pb

*I did a very modified leg day, mostly using bands and body weight. My lower back was not amused

Saturday:

Breakfast– oats with pb, iced coffee with almond milk (dunkin), protein apple juice

Lunch– rotisserie chicken (4oz), brown rice (2 oz), 1/4 avocado

Dinner – Muscle Maker Grill: Mardi Gras Cajun Salad, 1/2 side of edamame. Raspberry lime seltzer

Snacks– Jenny Craig white cheddar popcorn, 2 rice cakes with almond butter, RX bar

Exercise– 30 minutes on the recumbent (aka old lady) bike, stretching/pt exercises

Sunday –Β  I love me football Sunday and no detox was going to stop that. especially for playoffs. Here’s how that checked out:

Breakfast(later than usual): City Island Diner – egg white omelette with pepper jack cheese, mushrooms and tomatoes. iced coffee

Lunch(also later than usual to coincide with football): Miller’s Ale House – Grilled Zingers (sauce on the side), 1/2 order.Β  Key Lime chicken salad – which I took things out of so it was just grilled chicken, cheese, tortilla strips, and lettuce. I had them put my dressing on the side and i drizzeled just a little of that and the leftover wing sauce. Drink of choice? Selzer with lime πŸ™‚

Snacks– protein apple juice, 2 rice cakes with pb.

All in all a very good weekend, well spent with good friends. I was struggling for protein during week 1 so I made sure to up the anti for week 2. I even made egg muffins! Here’s how the week looks so far:

Monday:

Breakfast– 1 egg with a sprinkle of cheese, protein coffee (yay!)

Lunch– ground turkey (4 oz), brown rice (2 oz), green beans (1.5 oz), 2 mushrooms quartered

Dinner– rotisserie chicken (4 oz), lettuce, 1/2 small avocado, 2 mushrooms quartered. edamame (1 cup)

Snacks– quest bar, protein brownie, rice cake (no pb)

Exercise– stretches/PT exercises

Tuesday:

Breakfast– egg white muffins (2 per serving), protein coffee

Lunch– ground turkey (4 oz), brown rice (2 oz), green beans (1.5 oz)

Dinner– tilapia (4 oz), lettuce, sprinkle of cheese, brussels (1 oz)

Snacks– quest bar, rx bar, rice cake with pb, cold brew with almond milk (dunkin)

Exercise– stretches (PT)

Today:

Breakfast– egg white muffins & protein coffee

Lunch– tuna (lemon pepper pouch), brown rice (2 oz), green beans (2 oz)

Dinner– salad with ground turkey (2 oz), Brussels (5), sprinkle of cheese, 5 croutons, 2 mushrooms quartered. Raspberry lime seltzer

Snacks– 1/2 pack of lightly salted almonds, quest bar, cold brew with almond milk, triple zero Greek yogurt, rice cake with pb

Exercise– PT

I will follow up with you all again this weekend. Don’t hesitate to ask me any questions you may have!

Stay strong & stay in the fight!

Gina

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Gather ‘Round the Dinner Table

Dinner just may be my favorite meal of the day. There’s so many options and so many different foods to enjoy. Being on the #Whole30 diet hasn’t changed that. In fact, I’m learning to appreciate the beauty in all of the colorful foods that are compliant on this diet πŸ™‚

I try to make enough at dinner to yield me leftovers at lunch. If that isn’t possible, I usually make my lunch while I’m making dinner to save time. Since grains are not allowed and I’ve been eating sweet potatoes earlier in the day, dinner always consists of a protein and vegetables. A lot of vegetables. I have also been on a balsamic kick since starting this diet. I had no idea that you could use it to make SO many things taste amazing!

As with my breakfast plan, these recipes all serve one but I am more than willing to assist you in making these recipes work for you and your family.

Tilapia Bruschetta
1-4 oz. Tilapia filet
1/2 can of diced tomatoes
Italian seasoning
Black pepper
Paprika
Pinch of salt
Crushed red pepper flakes
Garlic powder
Parsley

  • Begin by drizzling olive oil in a small pan; heat on medium-high
  • Season tilapia with pinch of salt, black pepper (to taste), a drizzle of lemon juice, and a sprinkle of paprika for color.
  • Place in pan.
  • Cook for 5 minutes then flip for another 5.
  • While that cooks, grab a small pot. Place diced tomatoes, pinch of salt, red pepper flakes (to taste), and Italian seasoning in pot and place over medium heat.
  • Remove fish from pan and top with sauce. Serve alongside your favorite veggies and enjoy πŸ™‚
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Tilapia Over Italian Stirfry

*I make this all the time. When I’m not doing the #Whole30 I place fish over brown rice and serve with asparagus.*

Balsamic Glazed Chicken Cutlets
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1- pound (or a package) of chicken cutlets (or a 4 oz. chicken breast)
Balsamic vinegar
Olive oil
Black pepper, to taste
Italian seasoning
Pinch of salt

  • Begin by drizzling olive oil into a grill pan and placing on medium-high heat.
  • Season chicken with salt, pepper, and italian seasoning.
  • Place chicken into pan and season the other side.
  • Cook for about 5-7 minutes (for the cutlets; about 10-15 if it’s a whole breast) and flip. Cook through.
  • Once chicken is just about done, add balsamic vinegar. Flip chicken to completely coat. Continue to cook for an additional 5 minutes.
  • Remove from pan and serve over salad or alongside your favorite veggies!

Grilled Eggplant
*this recipe can serve 4…or yields many leftovers!*

1-medium eggplant
Olive oil
Italian seasoning
Black pepper, to taste
Pinch of salt

  • Begin by peeling the eggplant and slicing into 1/4-inch thick slices.
  • Drizzle olive oil into a grill pan and heat on medium.
  • Season eggplant slices with salt, pepper, and Italian seasoning.
  • Place slices in pan, seasoned side down. Season the other side. Cook for approximately 5-7 minutes and flip. Cook through and remove from pan.
  • Continue this until all eggplant slices are cooked.
  • Serve alongside other veggies or as a side dish with chicken. Enjoy!

Spaghetti Squash:
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1- medium spaghetti squash
Olive oil
Pinch of salt
Black pepper, to taste

  • Begin by preheating oven to 400 degrees and lining a baking sheet with foil.
  • Slice the squash length-wise; scoop seeds out of middle and discard.
  • drizzle olive oil and season with salt and pepper.
  • Place both halves cut side down onto baking sheet and place in oven.
  • Bake for approximately 25 minutes or until fork tender.
  • Remove from oven and let cool for 5 minutes.
  • Using a fork, shred the inside of the squash, making “spaghetti”
  • Top with your favorite sauce and enjoy!

Sides:

Brussel Sprouts:
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These have a terrible stigma. I saw a bag of frozen sprouts in Trader Joe’s for only $1 so I took a chance….and it changed my life. They are phenomenal! Here’s how I cook mine:

1/2 bag of frozen sprouts
pinch of salt
black pepper
drizzle of balsamic vinegar
drizzle of olive oil

  • Preheat oven to 400 degrees; cover baking sheet with foil.
  • Place sprouts on sheet; seasonΒ with salt and pepper and drizzle the balsamic vinegar and olive oil. Toss to coat evenly.
  • Bake sprouts for approximately 20 minutes, or until fork-tender.
  • Remove from tray and serve alongside chicken or other veggies

Kale Chips:
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1/3 bag of kale (I use the one from Trader Joe’s)
Olive oil
Pinch of salt
Black pepper, to taste

  • Preheat oven to 400 degrees. Line a baking sheet with foil.
  • Spread kale onto baking sheet. Drzzle with oil and sprinkle salt and pepper. Toss to coat.
  • Bake for 15 minutes, or until crispy.
  • Serve as a snack or alongside your favorite protein dish.
    **I tend to use frozen veggies most often but frozen kale WILL NOT work for this. Trust me…its not pretty.**

String Beans: These are an absolute staple for me. Since being on this diet, I’ve eaten them every day for lunch and many times I also eat them for dinner. They are extremely versatile and I prepare them in many different ways. Some examples of this are: balsamic glazed, steamed and seasoned simply, and Italian style (with diced tomatoes). Typically I buy a bag of frozen whole green beans and go from there. They take hardly any time to cook and are delicious!

Italian stir fry: I wrote a blog on this a couple of months ago however it’s worth mentioning. I basically call anything with zucchini and tomatoes my Italian stirfry πŸ™‚ Depending on what I have available, I add things such as peppers, mushrooms, and diced eggplant to that mix. This is a quick and tasty addition to your dinner table.

I hope this has been helpful. I will continue to post new recipes as they come to me. This diet isn’t easy and it may eliminate many of your favorite foods. However, that doesn’t mean you have to eliminate flavor. Spice things up and make them look pretty and you won’t even miss some of that other stuff πŸ™‚

Stay strong & stay in the fight!

-Gina

TheFight2BeFit@gmail.com

Healthy & Hearty Italian Dinner

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Ladies and gentlemen….tonight’s dinner πŸ™Œ

In under 30 minutes you have a super easy, delicious, and healthy dinner! Here’s the recipe:

Pasta Primavera (serves one)
1 cup of whole wheat pasta (I used rotini)
1 cup of frozen zucchini (this was the Shoprite brand, which is already cut)
A handful of frozen pepper strips
A handful of mushrooms (sliced or chopped)
Diced tomatoes (approx 1 cup)
A drizzle of olive oil
Italian seasoning
Pinch of salt
Pinch of crushed red pepper flakes
-Boil water for pasta in small pot. Once water is boiling, dump the cup of pasta in. Stir until water boils again. While that’s working, grab a small pan and put all ingredients (besides the mushrooms) in.
-Wait about 5 minutes, then mix mushrooms into pan. Cook pasta for about 10 minutes, or until tender.
-Drain pasta, leaving a tiny bit of water in the pot. Return to stove and remove veggie mix from heat. Mix the veggies with the pasta and serve in a small bowl. Enjoy πŸ’–
*I topped mine with a little cheese (as all good Italians should πŸ’) before eating…feel free to do the same!

Healthy eating doesn’t have to be expensive or time consuming. This whole meal costs under $5 and took about 15 minutes to cook. You can adjust the amount of ingredients based on the number of people you are serving. Feed your body well and you will notice how amazing you feel.

Stay strong & stay in the fight!

-Gina
TheFight2BeFit@gmail.com