Southwest Chopped Salad (with turkey breast)

Want to know how FASTer Way has changed me (besides losing over 13 inches)?

Take a look at this Southwest Chopped Salad!

The old me considered a salad a bowl full of romaine lettuce, some sharp cheddar cheese and Ranch dressing. Not only do I know how to fuel myself properly with all the macros, but now my body craves the micronutrient rainbow!!

I was inspired to make this salad by the Epic Salad Challenge we did in the FASTer Way VIP membership community in August. Like everyone else, I still don't eat EVERYTHING, so I tweaked the recipe we were given to make it my own.

Ingredients:

2 cups romaine and leafy green lettuce

1/2 cup black beans

1/2 cup sweet corn

1/4 cup yellow pepper

1/2 avocado (I like mine mashed)

4 oz taco seasoned shredded turkey breast

2 tbsp salsa as dressing

If you follow the FASTer Way, this recipe is best on regular macro days. See my macros below.

Carbs 48.8g

Fat 21.5g

Protein 37.2

PS - I get asked frequently how I prepare my turkey breast. I buy a small Butterball turkey (I get mine at Safeway) and cook it in the crockpot. When it's done, I cut part into slices and shred the rest. For this recipe, I combine the shredded turkey breast in a skillet with taco seasoning and some water. Easy peasy!

Best Green Smoothie Recipe

If you are like me, you want to include all the super healthy greens into your morning smoothie, but your taste buds resist!

While doing a 5-Day Reset with my FASTer Way VIP community, I could not drink the green smoothie recipe the way it was written. Cilantro? Cucumber? Anyone else struggle with the taste of these ingredients?

So after much trial and error, I finally tweaked the recipe and found the perfect combination that I know you will love, even if you are not in a constant battle with your taste buds!

Ingredients to blend:

1 cup coconut water

1 cup loosely pack parsley

1 cup loosely packed baby spinach

1/2 cup cucumber

1 cup pineapple (frozen)

1/4 cup mango (frozen)

juice of 1 lemon

1 tablespoon fresh ginger

1/2 avocado

One of the things I love about this green smoothie is that the ingredients have so many benefits!

• Lemon juice - boosts immune system, aids in digestion, balances ph, flushes liver and kidneys
• Coconut water - vitamins, minerals, electrolytes, regulates ph balance
• Ginger - helps with digestion, reduces inflammation, improves cholesterol levels, lowers blood sugars
• Parsley - improves digestion, supports gland health, aids bone health

Full disclosure, this smoothie was not my favorite from the Reset, but it did taste better and go down a lot easier at the end - when my taste buds got their act together!

Do you like green smoothies?

Recipe Find: General Tso Tofu

Do you love General Tso chicken, but wish there was a healthier version? I’ve been searching for a healthier alternative to the entree that we all know and love. Mostly they’re all OK, but not crispy enough. This recipe by Vegetarian Times hit the spot!

Now I'm not vegan, but I am trying to eat more plant based this month with the FASTer Way VIP community as part of a challenge. It's good for my cholesterol and the planet :) Seriously though, this tofu dish is very, very tasty!

Pic from Vegetarian Times

Ingredients

Crispy Tofu

1 16-oz. pkg. firm tofu, drained

2 tsp. low-sodium soy sauce

2 tsp. rice vinegar

1 tsp. mirin (rice wine)

1 tsp. vegetable oil

1/2 tsp. minced garlic

1/2 tsp. grated fresh ginger

1 Tbs. cornstarch

Sauce

1/2 cup low-sodium vegetable broth

2 Tbs. sugar

1 1/2 Tbs. low-sodium soy sauce

4 tsp. mirin (rice wine)

2 tsp. rice vinegar

2 tsp. sesame oil

2 tsp. cornstarch

1 1/2 tsp. tomato paste

1/2 tsp. sambal oelek chile paste, optional

2 tsp. vegetable oil

4 green onions, green parts chopped (1/3 cup)

1 clove garlic, minced (1 tsp.)

1/2 tsp. grated fresh ginger

Preparation

To make Crispy Tofu: 

Cut tofu block into two broad slabs. Wrap tofu slabs in paper towels, and place between two cutting boards. Weight top cutting board with soup cans, and press 30 minutes. Unwrap tofu, and cut into 1-inch cubes.

Combine soy sauce, vinegar, mirin, oil, garlic, and ginger in resealable container. Add tofu, and toss to coat. Marinate 30 minutes, or overnight. (Tofu should absorb all liquid.)

Preheat oven to 350°F, and coat baking sheet with cooking spray. Sift cornstarch over tofu, and turn to coat evenly. Spread tofu on baking sheet. Bake 30 to 40 minutes, or until firm and crispy, turning several times to brown all sides.

To make Sauce: Whisk together broth, sugar, soy sauce, mirin, vinegar, sesame oil, cornstarch, tomato paste, and sambal oelek (if using) in small bowl. Set aside.

Heat vegetable oil in wok or large skillet over medium-high heat. Add green onions, garlic, and ginger, and stir-fry 1 minute. Add broth mixture, and cook 1 minute, or until thickened. Stir in Tofu. Serve with steamed broccoli and rice.

I served mine with quinoa and it was a really good combo.

Let me know if you try it!

Fruit and Nut Smoothie Bowl

This recipe is inspired by a meal from the FASTer Way meal plan. For more information about the FASTer Way program, go here ---> FASTer Way with AmyC

This recipe is all about the CARBS! In this recipe, I have made a delicious smoothie using frozen berries, almond milk, spinach, Greek yogurt and protein powder. Then topped with more berries, banana, nuts, seeds, honey and granola.

I am a big fan of DIY smoothie bowls (and acai bowls). These bowls are so versatile and are my favorite way to break my fast the day after low carb day. Seriously, in the FASTer Way, we are not shy about our carbs!

Carbohydrates are one of the body's main sources of energy and plays an important role in protecting our metabolism. So, if you are looking for a way to boost your carbs today, look no further than this amazing recipe.

Adding nuts and seeds to your smoothie, either when you blend or as toppings, is a great way to boost your fiber and healthy fats. Fiber helps control our insulin response to glucose. Healthy fats are the body's other main source of energy.

You really can't find a healthier way to enjoy a smoothie!

Smoothie

1 cup frozen berries 

1 scoop protein 

1 tbsp Greek yogurt 

1 cup baby spinach

3/4 cup almond milk

Toppings

1 tsp chia seeds

Hemp seeds

Pumpkin seeds

Walnuts

Almonds

1 tbsp granola

1/2 banana (sliced)

1/8 cup each raspberries, blueberries, blackberries 

1 tbsp honey

Nutrition info: 71g carbs, 10g fat, 20g protein, 18g fiber

Obviously, you can switch up the toppings to suit your own tastes, sensitivities and season. If you try it or use it as inspiration for your own, let me know in the comments!

Recipe Find: Baked Salmon with Garlic Butter Sauce

Low carb days in the FASTer Way mean lots of protein and healthy fats. I like to plan salmon dishes on my low carb days to help hit my goals for the day. To be honest, I rarely make my salmon any other way since finding this super yummy recipe on Delish (dot) com.

The recipe calls for you to bake the salmon on a bed of lemon slices, but I skip this step most weeks because it's fine without it and I'm all about keeping things simple. I usually serve the salmon with steamed broccoli and mashed cauliflower to stay within my low carb day goals, but it would be delicious with rice or quinoa, too.

INGREDIENTS

2 lemons, thinly sliced

1 large salmon fillet (about 3 lb.)

Kosher salt

Freshly ground black pepper

6 tbsp. butter, melted

2 tbsp. honey

3 cloves garlic, minced

1 tsp. chopped thyme leaves

1 tsp. dried oregano

Chopped fresh parsley, for garnish

DIRECTIONS

• Preheat oven to 350°. Line a large rimmed baking sheet with foil and grease with cooking spray. To the center of the foil, lay lemon slices in an even layer.
• Season both sides of the salmon with salt and pepper and place on top of lemon slices.
• In a small bowl, whisk together butter, honey, garlic, thyme, and oregano. Pour over salmon then fold up foil around the salmon. Bake until the salmon is cooked through, about 25 minutes. Switch the oven to broil, and broil for 2 minutes, or until the butter mixture has thickened.
• Garnish with parsley before serving.

The other thing I love about this recipe is that everything is baked in foil, so clean up is a breeze! That leaves me more time for my FASTer Way low carb day workouts!!

Let me know if you give it a go!

You can learn more about the FASTer Way program and when my next amazing group starts -> here.

FWTFL Chocolate Coconut Fat Bombs

On low carb days, people often think about and focus on consuming meats, poultry, fish and veggies. There is room for smart treats though, too. 

Since our carb intake is reduced, to make up for those calories and hit our daily goal, we must increase and consume healthy fats. If you are craving something sweet and chocolatey, try this yummy recipe on your next low carb day.

FWTFL Chocolate Coconut Fat Bombs

Ingredients

• 6 T coconut Oil

• 3 T PB

• 3 T cocoa

• 2 T stevia

Instructions:

Melt the coconut oil in a saucepan.

Add the other ingredients and mix well. Do not boil.

Pour into molds and freeze until solid.

Pop out of molds and store in the freezer or refrigerator.

I have been asked to share the silicone mold I use. Here is a link to amazon.

Nutrition (varies per ingredient brands): 1 candy approx. 88 cals / 9.1g fat / 1.1g net carbs / 0.9g protein

They make a great sweet treat on low carb day, especially after a high intensity workout!

Weekly Wrap - It's Sunny in Hong Kong

We finally had some great weather around here and just in time for the weekend.

Work before play, Saturday was Leg Day! Before heading to the pool to soak up some vitamin D, we hit the fitness center. For my warm-up, I ran for 10 minutes on the treadmill. Normally I would have gone for the mile, but my knee was feeling little wonky, no pain, just off. I used to push through moments like this, but not anymore.

The rest of the workout was the same as last week, except the one-minuters were doubled up and I increased my weights. I could still only do one round of the finishers although this time I did some really slow lunge jumps. No one said they had to be fast, right? I was toast at the end.

One of my favorite things to do after a good and sweaty FASTer Way To Fat Loss workout is relax at the pool. I'm so thankful that our fitness membership gives us access. It's so nice to just change in the locker room and walk outside to this beautiful view. It feels so good to just sit in the water to cool off and then dry in the sun.

We took advantage of the sunny weather again today and took our SUP boards out for a couple of hours. It had been awhile since we had them out. Between rainy days and other workouts in the morning (it is way too hot even for the pool or SUP after lunchtime in my opinion), it just hasn't worked out. Until today. I forget how tall my board really is 10'6". We got our boards on Amazon and brought them to Hong Kong as checked baggage. My exact board is not currently available, but they have this newer version out now.

We paddled out and back and then out again. The second time I went around the corner of the little beach bay area further than I've ever gone before. Then I did a little SUP yoga - my version anyway. It was so peaceful laying there. I could have taken a nap.

After we put our boards away, we walked down to the other end of Tai Pak Beach to check out the Funtastic Summer event that has been set up for the month. For the kids they have big inflatable slides, mini powerboats and a couple of inflatable endurance games (like a mild version of what you would see on Wipeout). For the adults there are deck chairs with umbrellas and a big misting zone. This is provided by the company behind the development of Discovery Bay and it is all free.

The other big highlight of the weekend was making banana protein bars. I mostly make these to have for hiking, but I was in the mood to make them today. I changed the recipe a bit and used almond butter instead of peanut butter. Both ways are good.

Here's how the rest of my week looked:

Monday - Mixing sprints and Tabata

Tuesday - Outdoor HIIT workout

Wednesday - Bodypump ---> and revealing breakthroughs

Thursday - Strength training at-home workout

Friday - Easy run ---> my attempt at a heart rate run

I'm linking up with Tricia and Holly for the Weekly Wrap!

How was your weekend?

Any big events going on in your neighborhood?

Favorite DIY snack?

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Burning Calories and Rice-ing Veggies

We're still having ugly rainy weather and one thing currently able to distract me from it is my workouts. One of my favorite fitness classes is back on the schedule and it was a perfect fit for low carb day again.

Week 4 Low carb day - the workout

When I read today's FWTFL workout, I knew that Bodystep would be a great fit again. Today's FWTFL workout called for speed bursts (choose one: 4 cone drill (sprints and shuffles, running stadium steps, or intervals) followed by a HIIT leg circuit (squats, lunges, step ups, scissor jumps).

We did all that and more (abs at the end) in Bodystep today.

If you've never taken a Bodystep class (you totally should, asap), I found the graphic below that breaks it down. The entire class is a HIIT workout and it's 100% addictive.

After class, a local spa had set up a space in the adjoining workout room and was giving free mini massages. It was worth stopping by for a quickie because they also handed out 50% off cards. I can't wait to book an appointment!

Low carb day - the meals

Broke fast about 12:30 - 3 scrambled eggs with ham, 3 sausage links, a dab of maple syrup, one PB&J rice cake ---> that was a lot of food!

Lunch - NA

Snack - popcorn

Dinner - Cheesy chicken and veggie rice

This was a brand new recipe for us that I found on Skinnytaste.com. I love how you can search for recipes based on ingredients, course, season, special diet. This was listed under low carb and it looked so good that I just had to try it.

I don't have access to pre-made "riced" veggies, so I had to look up how to do it. Turns out that it's pretty easy. I bought fresh broccoli and cauliflower and chopped it all into smaller pieces. I used my blender and some water to turn the veggies into rice. I did it like it's shown in this video (I have a Philips blender ((similar to this one on Amazon)) and the 6-8 pulses method worked fine).

After straining the veggies and patting them dry with a paper towel, they look like this. Doesn't this look like a plate of rice?

It's been a while since I shared my macros here. I'm still tracking them on MFP and posting to my FWTFL group. Some days are better than others, but I always hit my low carb day goal of 50 net grams or less.

What's your workout plan for today?
Have you ever made your own veggie rice?

(If you are interested in joining the FASTer Way To Fat Loss program with me, learn more about the program here.)

Arms and Abs HIIT, Yoga and a Recipe (just because)

It was arms and abs day yesterday.

This HIIT workout is intense. It is harder for me to do than the leg day workout.

The first circuit is doable. I eventually have to do the push ups from my knees, but I can keep a good pace through the entire 7 minutes. Both times.

Circuit 1 - Push ups, straight leg sit ups, tricep dips, straight leg raises

The second circuit is the killer. I modify the beginning and the end of this one because I cannot do all the reps. Eventually I end up doing 50 mountain climbers (dumping the push up) and I will never be a fan of commandos (aka forearm plank push ups).

Circuit 2 - mountain climbers + push up, toe taps, lay down push ups, commandos

After all the arm work, my yoga video was a blessing. We worked on balance and focused on some core movements. It was a nice complement and a good cool down to the HIIT workout.

What I'm wearing: this tank and Oiselle shorts

WIA

Last night's dinner is one of our favorites, so I thought I would share the recipe here on the blog. I used shrimp last night, but often use chicken breast. I also use gluten free pasta.

Shrimp Florentine with Penne Pasta

1 box penne (or farfalle) pasta
16 oz large shrimp
3/4 cup milk
3/4 cup Greek yogurt
1/2 cup parmesan cheese
2 tbsp garlic powder
1 bag baby spinach

Bring a pot of water to boil for the pasta.
In a deep large skillet, combine shrimp, milk, yogurt, parmesan, and garlic. Cook until the sauce is thick and creamy.
Reduce heat and add spinach.
Add the drained pasta once the spinach has wilted.

We tried a new GF pasta and it was really good. More protein, more fiber, but less carbs than regular pasta.

Which is harder for you? arm or leg day?
Favorite way to cool down?
Have you tried Banza

Shred Day 23: Workout Favorites, Backbends, and Yoga for Good Posture

I'm beginning to like my weight lifting days as much as my cardio days. The old me, before the bad knee got worse, didn't really focus on strength. I did a little at SurfSet and did some at home workouts like this one, but the Carb Cycling and Shred programs have really shown me what it means to lift weights.

Today's workout ---> 10 minute walking warm-up on the treadmill, upper and lower body strength training using dumbbells and machines (back, biceps, triceps, quads, hamstrings, glutes), 10 minute walking cool down on the treadmill.

There were a lot of exercises today, so I'm just going to share my favorites.

Upper body: I'm loving the whole row machine thing. It feels like it challenges my body differently than doing standing rows with dumbbells.

Lower body: I'm excited to see some progress in my left quad muscle after dedicating some solo time on the leg extensions.

It's National Yoga Month and Fit Approach is hosting a month long celebration featuring a different yoga pose each week. Last week it was side planks and this week it's bridges. After getting warmed up, I practiced my backbend poses because it feels so good to open everything up.

Side note: I have been living in my trekkie joggers (see them here). They're super comfy (like sweatpants) but have more style than a pair sweatpants. I actually got them to hike in, but have been lounging around in them in the hotel room and wearing them to breakfast.

Then I remembered this video with yoga poses to help improve your posture. The poses definitely make my upper body feel better!




My eats for feast day:

The main part of my lunch and dinner was quinoa and tuna. It's been a while since I made it, but it's really easy and one of my favorite meals.
Quinoa and Tuna Recipe:
1 cup cooked quinoa 2 cans tuna in water 2 tbsp Greek yogurt 1/2 cup shredded parmesan cheese
After cooking the quinoa, mix all the ingredients together. That's it. Super easy!

Have you embraced a new workout lately?
Do you like to wear sweatpants?

Morning Yoga and Parm-Crusted Flounder

I needed an energizing yoga session this morning. mrC had an oh dark thirty pick up for his trip today and that interruption in my sleep left me feeling sort of blah when I woke up later.

When I want to do yoga at home, I always go to Yoga with Adriene. She has the best at home yoga video options and the best voice. Today I did the Energizing Morning Sequence and Yoga To Get The Juices Flowing.

It's been awhile since I've done yoga because my achilles was firing up when I went into downward dog, but today it felt ok. I didn't force the pose like I would have a month ago. Instead I focused on how my legs were feeling. They were a little tight.

The whole session felt really good on my muscles that were feeling a bit sore from yesterday's full body workout. 

The weather was not as soothing as my yoga session. This rolled in very quickly mid-morning and then hung around most of the day.

What I ate on low calorie day

Breakfast: the usual

Lunch: I wasn't that hungry (and didn't even eat all of the turkey), but felt like I should eat something. I always seem to have less of an appetite on rest days...unless it's fast day. Then I want all the food because I can't have it!

Dinner: parm-crusted flounder. This is such an easy recipe (see below) and I could eat it every other day.

Parm-crusted {fill-in-the-blank with your favorite fish} Recipe:

Drizzle each fillet with coconut oil

Cover with shredded Parmesan cheese

Sprinkle some Cajun seasoning, paprika, parsley flakes

Bake for 15 minutes at 400 degrees on a cooking sheet lined with aluminum foil and sprayed with cooking spray.

Snacks: I snacked on some strawberries and dry Honey Nut Cheerios, too.

Macros: Low calorie day always makes me nervous, but then it turns out to be easier than I thought. I had room for more carbs and a few more calories, but I was content.

Do you use yoga for more than just a workout?

Do you eat more or less on your rest days?

Mobility Exercise, Plank Stretching and Chocolate Almond Banana Protein Shake

My plan to sleep late on fast day did not work. I'd rather sleep through as many hours of fasting as I can, but my body has a mind of its own.

Since I was up, I had some time to read back issues of Women's Running magazine. There's a great article in the June edition about issues with mobility and stability that can lead to injuries. Even though I'm not running right now, I think I still have issues affecting my stride even when I'm just walking.

I took the four part test and failed the outer hips portion. Honestly this didn't surprise me since Dr. Steve has been adjusting my hips and knees once a week for the past month. The mobility exercise is to get into the glute muscle with a ball. Just one of my favorite past times lately.

After working on the ball and foam roller, I did my planking challenge of the day: a nice easy yoga plank stretch variation. Walk out to upward facing dog 8 times. Nice and easy for fast day. I liked that.

Sundays can be kind of quiet around here, so I made plans for mrC and I to visit OCT-LOFT (Overseas China Town; LOFT is an area of galleries, shops, and restaurants converted from old factories) on our way to church to pass some clicks of the clock. We went to see some photographs of old Shenzhen during the reform era that were on display at a little art gallery. The photos were of migrant workers/ farmers life from 1960-1980s. Shenzhen has changed so much in a short amount of time.

Before breaking fast, the only thing I had all day was water and coffee.

We stopped into a little health store near church and finally found some chocolate protein powder. And score for us, is was BOGO day.

Dinner: Chocolate Almond Banana Protein Shake and pb&j mini rice cakes

I've been dying to make a protein shake to break my fast. So many carb cycling group members seem to have great success with it. 

Recipe:

1 medium banana

2 tbsp Greek yogurt

1 tbsp almond butter

1/2 cup almond milk

1 scoop chocolate protein powder

Ice

It was delicious but much higher in calories than I expected. I can probably eliminate the yogurt (which would also make it dairy free) and add more ice to keep it a little on the thicker side the way I like. 

Snacks: some cheetos, cheese and crackers, and strawberries 

I don't know what happened tonight, but I suspect that I didn't drink enough water today. Plus, when I know there are strawberries in the fridge...

Macros: 

I can't beat myself up for over-eating. It's a setback, not a failure.

Tomorrow is a new day.