Quick & Easy Thai Red Curry Chicken

Thai Red Curry Chicken

Ingredients

  • 1 lb Organic Chicken Breast, diced
  • 1/2 Cup Trader Joe’s Red Curry Sauce
  • 1/4 Cup Trader Joe’s Reduced Fat Coconut Milk
  • 8oz Zucchini, Diced
  • 4oz Crimini Mushrooms, Diced
  • 2oz Red Onion, Diced
  • 4oz (one whole) Green Pepper, Diced
  • 1/4 Cup Raw Cashews
  • Salt & Pepper to taste
  • White Rice or Rice noodles to pour over (not included in macros)

Directions

  • Cook chicken over medium heat in a large non-stick pan, add in cashews
  • When chicken is almost fully cooked, add veggies.
  • Cook until veggies are tender and chicken is cooked through
  • Add red curry and coconut milk and let simmer for 10 minutes on low-med heat
  • Pour over a bed of rice or rice noodles!

Serves 6 (4 if you want a bigger portion!)

Macros: 8C 7F 20P

Getting Uncomfortable: The Secret Sauce to Results

Do you ever have those times in life where you just feel stagnant? Like you’re coasting through the day to day, no real highs and no reals lows? The feeling i’d describe these times with is just, “blah.” Life is routine, a little predictable and most likely cushy and comfortable. Sure, during times like these, there may be little life stressors that come up, but all in all, it’s easy to coast here.

Don’t get me wrong, there are absolutely times in life where this is okay and even necessary. Always chasing and pushing for the next thing can lead to major burnout, but I believe the danger comes when we sit in this space for too long. When we know we’re settling and aren’t pushing ourselves to our full potential.

Take a step back and ask yourself, am I exactly where we want to be? Do I have everything that I want, am I exactly who I want to be? Or do I desire more?

It’s so easy to look at other’s lives and wish we had the money, the lifestyle, the body, the relationship, the career, or whatever it is that someone else has, yet we could be spending that time taking action on our own lives to create that reality for ourselves. One thing i’ve learned so far in life is that most of the things we truly desire come with a lot of hard work, dedication, time and a willingness to get uncomfortable.

Getting uncomfortable. Being a little scared shitless. Taking action even when there’s uncertainty and fear. Putting in the work even if it’s not popular. Grinding even when we have little to no support. When we are tired. When we are unsure. When what you know you need to do gives you that pit in your stomach…

But we do it anyways.

This is what moves the needle. This is the secret sauce.

Because nothing great comes from comfort and complacency. The people willing to get uncomfortable and take action regardless, are the ones who win. Those are the people who get the results, who lose the weight, who win competitions, who land the job, who create the life they dream of.

The road to having anything great is often a messy, hard road. But if we continue to travel down it and dedicate to the journey, it’s always worth it in the end. Even if it ends differently then we pictured there’s always a lesson to be learned and growth to be made.

We all have opportunities to challenge ourselves daily, it’s just whether or not we are willing to step up and take those challenges head on. These challenges don’t have to be big, overwhelming to-do’s either, starting with small day to day things can build up our confidence to take on the big stuff.

A few ways we can get uncomfortable & challenge ourselves daily:

  • Create a strict wakeup/bedtime routine
  • Dedicate to reading ‘X’ amount of books a month
  • Try a new workout regimen
  • Make small changes in your diet (start with a water goal, veggies at each meal, or increasing protein!)
  • Try one new activity a month
  • Befriend a stranger
  • Think of something that naturally makes you feel uncomfortable/challenged and face it head on and tackle it!

I believe that as humans, getting out of our comfort zones and challenging ourselves is what makes us feel alive. We all need it to grow, learn and up level. If you desire something for your life and you can’t see how to get there or don’t believe you can, start challenging yourself, start getting uncomfortable and it will start to open doors and create an amazing path for you!

Katy

Fiesta Shrimp Bowl

This bowl is so easy to make and a great, fresh Summer meal!

Ingredients

  • 5oz Shrimp
  • 1/4 cup White Rice
  • 30g Avocado
  • 2T Opa Avocado Cilantro Dressing
  • 1 Lime
  • Salt & Pepper to taste
  • 25g red onion

For the Black Bean Salsa (makes 8 servings):

  • 1 can Spicy Black Beans
  • 1 can no salt Kerneled Corn
  • 1/2 bunch Cilantro
  • 150g Red Onion
  • 200g Red Pepper
  • 1 Lime

Directions:

  • Cook Shrimp in lime, onion and cilantro
  • While Shrimp is cooking, prepare rice
  • For salsa, chop onions, red pepper & combine with beans, corn lime and cilantro
  • Top your serving of rice with shrimp, diced avocado and 1 serving of black bean salsa. Drizzle with dressing and enjoy!

Macros with one serving of salsa: 54C 9.5F 26P

 

Alternative to Hitting Your Macros Spot On!

Let’s be real, some days and some situations will just not allow you to hit your macro targets right on the money, or maybe not even close to the money! But there are always ways to manipulate your day to create success in one way or another. Ultimately, if you are tracking macros you have a given number of protein, carb and fat grams to hit daily. Hitting these targets closely (we use a +/-5g rule of thumb) will usually create the most success, especially if you are active, making sure you have a healthy balance of the 3 will allow you to reach your goals and feeling your best!

However, those times will come where you might be traveling, having a busy day, you eat something that throws off your numbers, eat out or just really need a little mental break, and in these times you may need to improvise. If you are tracking macros it’s can be easy to fall into the trap of,” if I don’t hit my targets, i’m a failure!” But this is of course, just not true! This tactic of tracking your food is a great way to find the happy medium and not feel like your day is a total wash!

Hit your protein goal & calorie goal.

Since we cannot store protein, we need to make sure we are hitting that goal everyday in order to sustain and build lean muscle. Hitting your protein goal will keep you satisfied and help keep from over eating carbs and fats. If you run into a day where you are finding it extra tough to balance out all 3 macros, try hitting your protein goal and then using whatever combination of carbs and fats to add up to your calorie goal! This can also give a little more flexibility if you are feeling overwhelmed or burned out on tracking. If you are eating out or on the go this gives you more ease to fit things in, as long as you hit protein and calories, it can make it easier to fit different foods in!

If you have a specific athletic goal or a super strict weight loss goal, this option isn’t ideal, but is still great to use on limited occasions. If you want to a little more freedom, give it a try and see how it goes! It’s a great tactic to have in your back pocket in order to still feel in control, but also lends a little more wiggle room in your day!

Try it out and let us know how it goes!

Basil Parmesan Salmon (Air Fryer or Oven)

This fish is to die for! It is higher on the fat side, so plan ahead for it so you can work it into your day! Or, sub the mayo for light sour cream! You won’t be disappointed!

Ingredients

  • Olive Oil Non-stick Spray
  • 2, 4 oz Salmon Filets
  • 1/2 Lemon
  • Salt & Pepper
  • 2T Parmesan Cheese
  • Fresh Basil
  • 2T Avocado Mayo

Directions

  • Preheat Air Fryer to 400 degrees, or Oven to 425
  • Squeeze Fresh lemon over Salmon, salt and pepper to taste
  • Combine mayo, cheese and freshly chopped basil in a bowl
  • Spread mixture evenly over each filet
  • Cook in Air fryer for 7-9 minutes or oven for 10-12 minutes

MACROS for 1 filet: 25F 0C 24P

Cheat Days, Refeeds, Free Meals & Diet Breaks- Should You Be Implementing Them?

No one should be living in a constant state of dieting, and let’s be real, most women are. What a miserable way to live right? Always trying to be in a calorie deficit to lose those pesky pounds you just can’t get rid of. But we would argue that the majority of people living to diet, never really reach their goals and are most likely frustrated as hell!

First, if we are living in a calorie deficit for too long, our body will start to resist change. This is why we run into plateau’s, our bodies are designed to survive and if they sense they are starving, they will give us the middle finger and try to hold onto body fat in order to live! The longer we diet, the more resistant they can become, so this is why implementing different protocols to “trick” our bodies or give them a nice break, can make all the difference in the world for progress!

Second, we all just need a little mental break sometimes. Not only a mental break, but we need to be able to socialize, enjoy the foods we love and have those moments where we aren’t focused on food or stressing about it. If we can take breaks from dieting, we can actually make more progress in the big picture. I like to compare these little breaks to a good night’s sleep after a long day. If we don’t rest and recover our body after a stressful day, eventually we are going to get too wore down and be forced to sleep. The same goes for our bodies, if we put too much stress on them with dieting, we will be forced to do something different, alleviate stress on our body and will usually be at a time we didn’t plan for it, which can often lead to unwanted fat gain! It’s ideal to plan these breaks in so that we can get the results we want!

There are several different ways we can implement these breaks for our body and what’s appropriate each person can vary. Depending on what your goals are and what your life looks like, one may work better for you right now, but then down the road that can change! Understanding the different options gives more flexibility and the chance to decide what will work best for you!

Cheat Day

This option is probably our least favorite of all the options, but it can work for some! This would mean that during your diet phase, once a week you choose a day to eat whatever you want. You don’t track, you just eat as you see fit. Now, you can probably already imagine how this could go sideways! If you are an “all or nothing” type of person, a cheat day can easily turn into an all-out binge fest and that’s definitely not what we’re going for!

Our goal at Flex Fuel is to create a healthy relationship and mindset around food, being able to enjoy foods we love while not feeling like we need to go crazy overboard because we are so restricted on other days. While a cheat day can give you a small mental and physical break, it also leave more room for error, and if you are that person that might go a little crazy with it, the after affects can be not-so-fun on digestion and energy if you are filling that day will low quality foods and a big surplus of calories.

If you are someone who feels they can truly enjoy the day, enjoy more calories and foods you love without going bananas, this very well could work for you!

Free Meal

This is below a cheat day on the freedom scale. Instead of having an entire day of no tracking and eating whatever you want, it’s condensed to one meal. This creates a little more structure in your day, so you track all day, aside from the one meal you choose not to, and eat whatever you want! This can end up being a happy balance if you are someone who really wants that mental break from tracking once a week but doesn’t necessarily need a full day of it! Again, making sure you aren’t someone that wants to totally binge in one sitting is important,  because that can be an unhealthy habit to start! This can be a nice little break for your body and mind.

Something to be aware of with the cheat day and free meals is if you are someone that is scared to eat in fear of gaining weight, these will most likely not work for you. Some people it is naturally engrained in them to under eat, so having the freedom to eat whatever you want, may work against you! Make sure you are in a healthy mindset before trying these out!

Structured Refeeds

These are a great way to implement higher calorie days into your week in a controlled, structured way. These days you still track, but they are intentional higher calorie to give more freedom in your diet and give your body a break from those low calorie days. This is like a mini-vacation for your brain and body and can help prevent binging, while allowing you to enjoy the foods you love! Refeeds usually consist of solely increasing calories in the form of carbs, the amount of calories you increase will be dependent on how big a calorie deficit you are in on the other days! Implementing a calorie increase in a controlled manner can also prevent more room for error and potential, unwanted weight gain.

Diet Breaks

A diet break is taking a full blown break from tracking, dieting and anything to do with it! This is a minimum of a week where you eat completely intuitively. Again, you want to make sure that you aren’t under eating, but this is important to give your body a break, let it recover physically from a calorie deficit and get your mind out of the “constant dieting” cycle. It’s important for us to know that we can take a week (or more- depending on the person) off of dieting and not totally back track! This is where having a coach comes in handy, so that this doesn’t turn into a free-for-all, let’s go buck wild, break…. but it serves as a substantial break, allowing your body and mind to recover and recharge!

The amount of time in a year that you should be dieting varies from person to person, but if you are in a dieting phase and haven’t implemented any of these options, or are not seeing the results you want, now very well could be the time to try one out! If you aren’t sure which option is right for you, we would love to talk with you and help you figure that out!

Remember, life should not be one big diet! We need to give our body and mind breaks, it will always take us further in the long run!

Give your bod a break!

Love,

Katy

Air Fryer Crispy Chicken Tenders

We did it! Our first Air Fryer recipe, and let’s just say, there are going to be A LOT more to come! So if you don’t have one, you should! I got mine at Costco for $60 and it works like a charm! I love it because you don’t have to fuss with preheating an oven and warming up the house (or my tiny, hot apartment)! Super easy clean up and a low fat way to make your food crispy and delicious!

These Chicken tenders did not disappoint! I made them with almond flour and they cooked super fast and they turned out much crispier than they do in the oven!

Enjoy!

Ingredients

  • 1 pound chicken breast, sliced into “tender” style pieces
  • 1/4 cup Almond Flour (I used Trader Joes almond meal)
  • Trader Joes Everyday Seasoning (you can sub this out for garlic, paprika, pepper & salt – about a teaspoon of each)
  • 1 Whole Egg

Directions

  • Preheat Air Fryer to 400 degrees
  • Whisk your egg in a small bowl
  • Mix almond flour and spices in a shallow, large bowl
  • Dip each piece of chicken in the egg, make sure it’s fully coated
  • Dip in almond flour mixture, until fully coated
  • Spray Air Fryer with non-stick spray
  • Place chicken in fryer, spaced apart, spray with non-stick spray
  • Cook for 5 minutes, then flip and cook for 5 more

WA-LA! Enjoy!

Macros for 4 oz: 27P 6F 1.5C

7 Ways to Get Healthy, Glowing Skin!

Ever heard the saying, “you are what you eat”? Well, we could change that to “your skin is what you eat!” Sounds kind of gross, but it’s true! What we eat and drink directly affects the health of our skin! I’m passionate about this subject because I went through many years fighting troubled, acne-prone skin and I thought I was doing ‘everything’ in my power to try and fix it… except for change my diet!

We can put all the lotions, potions, peels, scrubs and whatever other concoctions there are out there on our skin, but until we fix what’s going on on the inside, it’s like beating your head against a wall, it will most likely get you no where and be really, really frustrating! Not to mention, will cost you a pretty penny as well! Now don’t get me wrong, if your diet is already super clean and you are doing all the things I mention below, there is a point where there could be something bigger going on and the right potions may be exactly what you need.

You may have troubled skin, or you may be just looking for skin that looks a little lighter, brighter and more youthful! Either way, the tips below will only help your skin move in the direction of healthy and glowing.. and who doesn’t want that?!

 

One:

H-2-O!!! Simple, obvious but this absolutely cannot be overlooked! Drinking enough water will instantly hydrate and bring your skin to life. It will bring water into your cells and give your skin a more youthful appearance as well as help to detoxify your body and get rid of those pesky toxins that can give your skin a dull, aged look as well as cause acne!

Two:

Ditch processed, packed foods! Can you read all the ingredients in the food you’re eating? If not, chances are they probably aren’t great for your skin. When we eat whole foods, our digestive system runs much more optimally but when we are constantly eating processed foods, our body doesn’t work as hard in order to digest them. This can cause problems in our digestive system and be more difficult for our bodies to eliminate the toxins it needs to! Our body rids of toxins via our organs, one being our skin! If this can’t happen, we can start to see problems show up externally.

Three:

Cut the Sugar! Sugar could go under the last category, but it needs a category all it’s own because it’s such a huge culprit of causing skin issues. Refined sugar has no real positive health benefits. One thing it does do is feed bad gut bacteria and since acne prone skin is a bacterial condition, potentially having an overgrowth of bacteria will quickly show up on your skin. Create more balance in your gut bacteria and digestion, rid of the sugar and eat more fermented foods like sauerkraut, kimchi, kombucha or even take probiotics.

Four:

Limit alcohol intake.

Alcohol contains sugar and lots of it and well, we just covered that! It may also contribute to depleting collagen. Alcohol does the opposite of what we want to do- hydrate- and if we are sipping on a drank, it often means we aren’t sipping on water! If you do choose to drink, try to opt for mixers that low to no sugar and try to go 1:1 or 2:1 on your water to alcohol ratio!

Five:

Eat your veggies!

More whole foods means more of the vitamins and antioxidants are skin loves, needs and wants more of! How can our skin be mad if we are feeding it with the foods that make it feel happy and loved?! Plus, veggies help us get enough fiber in our day which helps with digestion, a healthy gut and making sure those nasty toxins don’t set up camp in our body! Eat the rainbow and your skin will glow!

These next two points are as food oriented, but they will absolutely change your skin none the less!

Six: 

Wash your face! Again, might seem obvious but it’s oh, so crucial! Especially if you are woman that wears makeup, we need to make sure we are letting our little pores breath and be free! A few details on making sure your face is squeaky clean:

-Wash your face before you workout. When we sweat, our body is trying to release those toxins out of our skin, but if we do that with makeup slapped on, our face can’t breath and our pores can get clogged, causing breakouts! If you workout after work, throw in a pack of the makeup remover wipes and get off that makeup before you sweat!

-Shower/wash your face post workout. Letting our sweat sit on our skin can attract dirt just from the air we breath and let that bacteria it’s trying to rid of, seep right back in! This can cause breakouts not just on our face, but on our body as well! Ladies, I know none of us want to go through Summer with breakouts on our face, back or anywhere else.. shower up asap post workout and it can work wonders for your skin!

-NEVER and I repeat, NEVER go to bed with your makeup on! The horror!!! If you haven’t watched our YouTube video on our Beauty Counter product review you should go HERE now and watch, Mallory has a great analogy on this topic! Sleep is a time where our body recovers and rejuvenates itself, including our skin, so making sure our skin is free and clear to do this is crucial. Not to mention, throughout the day our makeup and skin (even if you don’t wear makeup) accumulates dirt and bacteria from the day and we don’t want that sitting and festering all night long! Make sure you go to bed with a clean slate and always be sure to have fresh, clean pillowcases as well!

Seven:

Keep stress in check! High stress means our hormones are on high alert. We all have stress in our lives and it’s easy to think that it’s normal and even that we should have it in our lives, but this should not be the norm! If stress is high, cortisol spikes, sleep quality lowers, which can tailspin into other hormones being off kilter. If this happens, our digestive system and gut health can start to decline and overall our body will give us the middle finger! If our insides aren’t functioning properly, our skin will tell us! Sleep is key to recovering from stress, so make sure you are getting a minimum of 7 hours per night. Ever wake up from a poor nights sleep and wonder what the heck happened to your skin? That’s your body telling you something is off, it needs more recovery and there’s too much stress on the body! Find ways to destress and you are bound to see it shine through in your skin!

Cheers to healthy, radiant, glowing skin!

Love,

Katy

 

5 Ways to Rock Your Nutrition This Summer!

Summer is here and it’s the time of year everyone wants to look and feel their best. Working with hundreds of clients, we know that this time of year the desire to want to stick to your plan is there, but lot’s of social gatherings, travel, etc. can make it feel impossible at times!

We believe that real success is found in consistency, majority of the time. This does not mean perfection and if you are following a rigid nutrition plan that asks for that, we encourage you to think again! Even we, as coaches want to live life and have all the fun Summer has to offer, so we put together a list of tips that we find helpful and apply to our clients and our own lives!

1.Map out your Summer! Seeing the big picture can help us see where exactly we will want to indulge a little more, where challenges may present themselves and also gives us a better understanding how many days we can actually stick to plan and create a ton of success! It’s easy to get discouraged and focus on the days where we feel we “failed” at our plan, but most likely, the opportunities you have to be on track out number those off days!

2. Have “go-to” snacks and drinks. Whether you are going to a BBQ, camping, having friends over or on the go with your kids, having snacks or drinks you know work into your plan is a must! We love bringing a big veggie tray with macro-friendly dips, protein and veggie rollups or chicken skewers to BBQ’s or parties so we always know there is something healthy to munch on! Carrying jerky, protein bars, veggies or fruit along with you will always guarantee you have something to snack on and won’t blow the macro bank! If you drink alcohol, you know that can be a challenge to squeeze into your daily macros, so always bring your own, lower calorie beverage like vodka soda, light beer or Truly’s! Be prepared and you won’t be left high and dry, opting for the pile of nachos or calorie packed slushy margarita!

3. Keep the strict days strict! Piggybacking off of number 1, once you do have an idea of how many days you truly can stick to plan, make the commitment that those days will be kept nice and strict! If there’s no real reason to indulge and go off plan, save those days for when they’re really worth it! If we can keep consistent majority of the time, those days or weekends off won’t be nearly as detrimental and it usually makes them more enjoyable knowing we worked super hard to be able to have that extra flexibility.

4. Accountability. We’ve said it 100 times and we will say it 100 more times! If you have a goal and truly want to reach it, accountability is everything! None of us are above it and having that person to checkin with, to support you and to bounce your thoughts and feelings off of can be the difference between success or falling short of your goals. Whether it’s a friend, family or a hired coach, have someone that you answer to at least weekly to make sure you are holding up your end of the deal! Make sure it’s someone that will hold you to it!

5. Keep it fresh! This time of year there is so much fresh fruits and veggies available, they’re too good to pass up! Not to mention they are packed with micronutrients and will keep you fuller much longer than any packaged food thought about doing! Load up weekly on fresh, colorful foods and especially if you are dieting, they will help your body function more optimally, keep energy up and leave you feeling satisfied! Take advantage of all that nature has to offer us this time of year!

We hope your Summer is filled with health and adventure!

Love,

Katy