Tag Archives: wight loss

Week 1 Food Prep – Part 2

week 2 final

FOOD PREP PART 2:

Today, we will be preparing everything we need for the next 5 days. Prep time approximately 1.5 hours.

On the menu for the next 5 days: Broccoli soup, Chicken Salad Lettuce Wraps, Pesto Quinoa, Fruit Salad, Oats & Berries, Green Salad w/Black Beans & Chicken, Cilantro Avocado Dressing, Sweet Potato, Grilled Artichokes, Pesto Turkey w/Kale, Chocolate Bananas & Scrambled Egg Wraps.

You will need:

  • Chicken breasts (3)
  • 1 Cup Quinoa (rinsed)
  • Broccoli (3 lg. bunches)
  • Celery (3 cups, chopped)
  • Baby Carrots
  • Onion & Bell Pepper Mixture (2 cups, chopped)
  • 5 Cloves Garlic
  • Basil & Cilantro (1 bunch ea.)
  • Berries & Other Fruits
  • Grapes or Apples (1 cup sliced or chopped)
  • Butter Lettuce (1 head)
  • Spring Mix (half container)
  • 1 Can Low Sodium Black Beans (rinsed)
  • Pine Nuts (sm. bag)
  • Olive Oil
  • Lemons (2)
  • Sweet Potato (1)
  • Extra Lean Ground Turkey (1 lb)
  • Kale (1 lg. bunch)
  • Artichokes (2)
  • Bananas (3)
  • Dark Chocolate Bar
  • Almond or Peanut Butter
  • Nonfat Greek Yogurt
  • 1/2 Avocado
  • Raw Almonds (1/2 cup, chopped)
  • Seasonings

***Store turkey meat in refrigerator to thaw out, and place kale in fridge until later this week.

To begin, preheat oven to 375 degrees. Place chicken breasts in a pyrex dish with 1/2 inch water, 1 tbsp olive oil, salt and pepper to taste. Place dish in oven along with your sweet potato, and set the timer for 35 minutes.

FOOD PREP 005Next, fill a large pot with both artichokes, and fill 3/4 with water. Cover and let boil until artichokes become soft at the base – appx. 45 minutes depending on the size.

black book and hiking 190Next, get another large pot to make broccoli soup in. Add 2 cups chopped celery, 1 cup chopped carrots, and 1 cup chopped onion, along with 2 tablespoons avocado or olive oil, & 5 cloves garlic (peeled.) I used the leftover mixture of bell peppers and onions from earlier in the week when we made fajitas!

044Sautee all ingredients until they become soft and fragrant. Next add chopped florets of broccoli, 1/4 bunch of fresh cilantro, and 1/4 bunch fresh basil (stems and all.) Add about 10 cups of water. Cover and bring to a boil. Cook until broccoli becomes fragrant and slightly soft. Set aside.

058I like to use this bullion as seasoning, but you may use whatever spices you like, or whatever you have in your cabinet! I used 3 tablespoons “Better than Bullion,” and salt and pepper to season my soup.

054While your soup simmers, and while the chicken, potato and artichokes cook, it’s time to prepare the pesto sauce, fruit salad, chicken salad fixins, and snacks.

Slice all of your fruit and mix together until you have approximately 4 cups of fruit salad. I used blueberries and strawberries. 🙂

052

Next up, grab a large mixing bowl. Add 1 cup sliced red grapes or apples, 1 cup chopped celery, and 1/2 cup chopped or sliced raw almonds.

049068Set mixture aside for later. Next up, gather 3 medium sized containers to pre-make salads in. Add spring mix, carrots, cabbage and cucumber. While you have the carrots handy, portion out 3 small bags for snacks.

056Add leaves from 1/2 bunch of remaining cilantro, and rinsed black beans. I chose to leave a small amount of beans off my salad to enjoy with my eggs later on in the week!

060Next up, you will need a food processor or blender. We are going to whip up that pesto before the chicken is done!

In the food processor, add remaining fresh basil, including the stems. Add small bag of pine nuts, 3 tablespoons olive oil, juice from 2 lemons, salt and pepper. Blend until you have a smooth paste, approx 3 mins. Transfer mixture into a new bowl, and rinse food processor.

046Now it’s time to pull the chicken out of the oven. Leave the potato in there, and turn the heat up to 400 degrees. Set your timer for 35 more minutes.

While the potato and artichokes continue cooking, let’s move on. In a medium sauce pot, add 1 cup rinsed quinoa and 1 1/2 cup water. Bring to a boil. Cover, and reduce heat to a simmer and let sit for 25-30 minutes, or until all the moisture is evaporated. This should time well with the remaining cooking time of your potato.

047

Now it’s time to whip up our soup. Using a blender and a large bowl to store, add soup mixture in batches until it is pureed nicely. I like to add a little nutritional yeast, and any last minute seasonings during this part. We will be eating this yummy soup for the next few days!

broccolisoup.jpg We are almost done! It’s time to whip up some dressing for our yummy salads.

064

Using your food processor, add 1/2 avocado, 1 tablespoon Ms. Dash fiesta lime, 1 tablespoon avocado oil (or olive oil,) all remaining cilantro – leaves and stems, and blend until smooth, add salt and pepper to taste.

065Transfer to an airtight container. This stuff makes a great dipping sauce for those carrots, a tasty dressing for salads, or a spread for eggs!

063It should be time to take your potato out of the oven. Turn the oven onto broil HI. Take your artichokes off heat, and drain all the water. Pour cooked quinoa into a large mixing bowl.

053Add 3/4 of the pesto to your quinoa, and store the remaining pesto in a small container.

061Stir quinoa thoroughly and portion into 3 containers.

062Now slice your sweet potato into rounds, sprinkle with cinnamon (optional) and store in 2 baggies or tupperwares.

FOOD PREP 022

Now slice each artichoke into halves, and using a spoon, remove the inner prickly leaves. Lay halves onto a cookie sheet, and spread a thin layer of your extra pesto sauce onto each one. Store the remaining pesto for dinner later this week. Place artichokes under the broiler for 10 minutes, or until top sides begin to brown. Remove, turn off oven, and store artichokes in a tupperware. I used little tiny baby artichokes, hence the full cookie sheet. You should be left with 4 halves of regular size chokes.

black book and hiking 193We have 2 more tasks! Great job keeping up. 🙂 Next up, let’s deal with that cooked chicken. Take 1 breast and store in a plastic bag for dinner in a few days. Use your remaining 2 breasts to finish the chicken salad.

067Chop chicken into small shred like pieces and add to bowl of grapes, celery and almonds. Add appx. 1 cup of nonfat Greek yogurt, salt and pepper, and 1 teaspoon ground cumin. (If you have it.)

069Combine all ingredients with a spoon or fork. Transfer to an airtight container to store.

070Clean all butter lettuce leaves, dry on a paper towel, and store in a baggie for quick access.

071

Our last task for today is dessert! Well done! You will need to cover a cookie sheet with foil or wax paper, and lightly spray or coat with coconut or avocado oil.

075Slice bananas and lay out on the cookie sheet. Coat each banana with a small amount of almond butter. Sprinkle with cinnamon if you so desire. I did. 🙂 Top each banana with a small piece of your dark chocolate bar. Place tray into freezer for 30 minutes, remove, and transfer bananas to a ziplock back. Store in the freezer until you are ready to eat! YUM.

077Alright, guys. I know that was a lot of work, but you have just prepared EVERYTHING you need to eat for the next 5 days straight. Think about how much more productive you can be, and more focused on your workouts too! Now everything is laid out for you, and ready to go at the exact moment you are. 🙂

Don’t forget to refer to Part 1 of the food prep to see a daily meal schedule for all this delicious food you’ve prepared.

Cheers, and bon apetit!

Crystal

074
Chicken Salad Lettuce Wraps

10 Minute Target: ABS

abSCOOP.jpg

Today’s workout is only 10 minutes, and dedicated completely to your abs! You may pair this workout with another, repeat multiple rounds in a row, or just do one round for a quick and effective  way to keep your midsection toned and firm.

Push at your max effort for each 50 second interval, and try to keep moving the whole time. Your abs should be on fire by the time your 10 minutes is up!

I chose to add some weight to a few of the exercises because I enjoy the added challenge, however, you may do this entire routine using only your body weight.

Have fun, and enjoy!

-Crystal

 

10 MINUTE TARGET: ABS

50 SECONDS MAX REPS, 10 SECONDS REST

HERE is a pre-set timer if you need one!

  1. MOUNTAIN CLIMBERS
  2. BOAT TAP
  3. OBLIQUE DROP LEG LIFT (R)
  4. IN & OUT PIKE JUMP
  5. OBLIQUE DROP LEG LIFT (L)
  6. FIGURE 8’S
  7. ROW THE BOAT
  8. RUSSIAN KICKS
  9. KNEE DROP PLANK
  10. EXTENDED KICKS

Six Pack Ab Attack: The Daily Fix 14

Today’s workout is a killer, but super fun! It’s a 20 minute interval style workout: 10 exercises, twice through. I was feeling yesterday’s workout in my legs, so some of these exercises were extra challenging! I followed this workout with a long stretch, with major love toward my hamstrings – and a good while of foam rolling. I’m feeling loose and ready to tackle tomorrow’s full body challenge. 🙂

I hope you enjoy this workout – it’s a great way to tighten up the  midsection!

-Crystal

SIX PACK AB ATTACK

Click HERE for a pre-set interval timer!

UP TO 3 FULL ROUNDS, MAX REPS DURING EACH INTERVAL

Beginners 30 sec work 10 sec rest, Intermediate 45 sec work 10 sec rest, Advanced 50 sec work, 10 sec rest

  1. Alternating V-Ups
  2. Weighted Leg Raise
  3. Russian Kicks
  4. Russian Twist Toe Tap
  5. Oblique Hip Lift (R)
  6. Frogger
  7. Oblique Hip Lift (L)
  8. Prone Heel Press
  9. Plank Kick Through
  10. Pike Leg Lift

**Disclaimer: Take care of yourself, and listen you your body. I will not take responsibility for your injuries. Always use the proper form, warm up, cool down, and stretch when attempting my routines. Only perform exercises which are acceptable for your individual fitness level. Most of all, have fun, and thanks for reading. -Crystal