Chicken Bruschetta

Tomato, basil, and balsamic vinegar makes a delicious topping for this Italian-style chicken bruschetta dinner.

Ingredients:
1 medium tomato, chopped
2 Tbsp. thinly sliced fresh basil
1 clove garlic, finely chopped
½ tsp. extra-virgin olive oil
1 tsp. balsamic vinegar
1 tsp. onion powder
Sea salt and ground black pepper (to taste; optional)
5 oz. raw chicken breast, boneless, skinless

Preparation:
1. Combine tomato, basil, garlic, oil, vinegar, onion powder, salt, and pepper in a medium bowl; mix well. Set aside.
2. Preheat grill or broiler on high.
3. Grill or broil for about 4 to 5 minutes on each side, or until no longer pink in the middle and juices run clear.
4. Top chicken with tomato mixture.

60 Day Results

Sorry I have not posted in awhile. The past few months have been a world wind. Let me explain a little.

Earlier this year while I was working on my own health and fitness goals, I kept feeling this call to help others by becoming a beachbody coach. I had been watching my coach for over a year and envied how she was helping others change their lives, but never considered it for myself. Actually when she reached out to me and invited me to coach, I shot it down immediately. There was no way I could post selfies of myself all over social media. I was too fearful what others would think. Plus how could I help anyone, I was just an average mommy struggling with her own heath and fitness. Well, the feeling kept burning inside of me and after much prayer I decided to take a leap of faith outside my comfort zone. This beachbody experience is blessing my life and soul in more ways than I ever imagined. Not only has it transformed my body, built my confidence, improved my marriage, enriched my friendships, reconnected me with old friends, built new friendships but most importantly it has allowed me to make a positive impact in the lives of others. When someone tells me that I've helped them lose weight, inspired them to workout, to eat healthy, drink more water, they feel more energy, they have more confidence...it's truly the most amazing feeling!

I started coaching Feb. 16, 2015. This is also the same time I started doing 21 Day Fix Extreme and sharing my journey publicly. I have been so focused on helping others that I have forgotten to stop and see how far I have come in my own journey. Last week, I had finished up the 3 Day Refresh and was comparing photos to share on my facebook wall. I noticed I had a picture I took of myself when I started coaching...wow is all I can say! I knew I was feeling better and fitting more comfortably in my clothes but I had no idea how my body was really changing. It's been a journey of ups and downs but I couldn't have done it without the accountability of my challenge groups. 

60 Day Results - Alternating between 21 Day Fix/21 Day Fix Extreme and drinking Shakeology daily

3 Day Refresh Results

If you are like me, struggling with your health and fitness goals, I would love to help! Email me at aplayo@gmail.com so we can chat or follow me on facebook for motivation www.facebook.com/aplayo

I would love to hear from you!

Hearty Beef and Butternut Squash Stew

This recipe came with my 21 Day Fix Extreme program. It looks delicious so I'm going to give it a try this week. I'll post picture once I make it. 

Ingredients

•                1 tsp olive oil

•                1½ lbs raw lean beef stew meat, boneless, cut into cubes

•                1 medium onion, chopped

•                ½ green bell pepper, chopped

•                ½ red bell pepper, chopped

•                4 cloves garlic, minced

•                1 cup cherry tomatoes or 2 medium tomatoes, chopped

•                1 cup organic beef broth

•                1 bay leaf

•                1 tsp sea salt

•                1 tsp ground black pepper (optional)

•                2 cups cubed butternut squash

•                ¼ cup chopped fresh flat leaf parsley

Instructions

1.              Heat oil in a large sauce pan over medium-high heat.

2.             Add beef; cook, stirring frequently, for 4 to 5 minutes, or until beef is brown.

3.             Add onion and bell peppers; cook, stirring frequently , for 4 to 5 minutes.

4.             Add garlic; cook, stirring frequently, for 1 minute

5.             Add tomatoes, broth, bay leaf, salt and pepper, bring to a boil.

6.             Reduce heat to medium-low, cook, covered, for 40 minutes.

7.             Add squash; cook, stirring occasionally, for 8 - 12 minutes, or until sauce has thickened and beef is fork-tender.

8.             Remove bay leaf; serve topped with parsley.

Twenty One (21) Day Fix Extreme a serving = 1 green 1 red

Chicken Stir Fry

I experimented with this recipe and it turned out delicious. After everything is cooked combine the veggies, chicken, and brown rice in a bowl for a complete dinner. Enjoy!

Veggies  (Green Container & 1 spoon)

Ingredients:

• 1 tsp olive oil
• 1/4 cup chopped asparagus spears
• 1/4 cup chopped red bell peppers
• 1/4 cup chopped carrots
• 1/4 cup chopped onions
• 1/2 tsp Mediterranean Seasoning or All purpose seasoning.

Directions:

• Heat oil in medium skillet over medium heat.  
• Combine asparagus, pepper, carrots, onions, and seasoning.
• cook veggies in skillet, mixing frequently for 2 to 3 minutes or until crisp tender.

Chicken (Red Container)

Ingredients:

• 4 oz raw chicken breast, boneless, skinnless
• 1 tsp olive oil
• all purpose seasoning or Mediterranean Seasoning.

Directions:

• Preheat oven to 375 degrees
• Place chicken in ovenproof dish
• Spray with cooking spray at the bottom of pan.
• Bake for 15 to 20 minutes or until chicken is no longer pink in the middle and juices run clear

Cooking times may vary depending on the thickness and weight of the chicken breast.  

Sore Muscles-Rest Day or Workout?

It's common for beginners to experience muscle soreness that lasts for a week or two, just as seasoned exercisers will be sore after a tough work out. Yes, you should keep working out even though you are sore, but there is more to it than that. The only way to avoid muscle soreness is to not workout at all!  And that is certainly not going to get you that body you envision in your mind!

Muscle soreness has two primary causes. The first soreness you experience happens during your workout ("the burn") and should subside within a couple of hours. This is caused by lactic acid production. When you are training and your muscles are not getting enough oxygen (anaerobic glycolysis), lactic acid builds up. You can break down lactic acid by continuing to move and by doing light aerobic exercise (such as walking) after your workout. This is why cool-downs are so important, especially for beginners. The longer you cool down, the faster that lactic acid will leave the muscles (typically within an hour).

The type of muscle soreness you are experiencing, up to a day or two (and sometimes even three) after your workout is known as DOMS (Delayed Onset Muscle Soreness). DOMS is caused by microscopic tears inside the muscles, resulting from weight-training or fully exhausting the muscles during cardio. This is normal. Again, beginners will be more sore and usually for longer, but if you really worked as hard as you should have during a weight-lifting session, you should be somewhat sore for the next day or two. 

This is where rest comes in. You absolutely must rest the muscles you worked for 1-2 days after a workout. Take at least one day off between strength training sessions, and if you are still very sore, take 2 days off. (This means from lifting, not from all exercise such as cardio). If you don't let your muscles recover and repair, they will continue to break down and you will actually get weaker. 

To help prevent soreness in the future, and alleviate some of it now, be sure to: 
1. Always warm-up for 5-10 minutes and cool-down for at least 5 minutes. 

2. Stretch after a warm-up, during your workout, and after you are done. Only stretch when your muscles are already warm from some kind of light activity. 

3. Stay active. The more your muscles move, the faster they will recover from exercise and soreness. If you choose to rest completely instead of "actively recovering" with light exercise, you'll probably be sore longer.

One technique I've used with some success to reduce my own muscle soreness is to use a foam roller regularly as a part of my cool down. This has been particularly helpful for me after a long, high intensity bike ride or after I start a new type of exercise or a new weight training routine. Plus it just feels amazing to stretch out your muscles. 

The key is to find the sore spot and lay on it.  So use the foam roller find the hot spot and just sink into it slowly moving back and forth almost giving yourself a massage!  Feel the knots and tension melt away!

There are also some great post workout drinks and foods that you can consume to help reduce the post muscle soreness and help your body to recovery faster.

The most important meal you eat is the one that you have directly after your workout.  for about an hour after your workout, there's a window of opportunity when your muscles are literally starving for nutrients. We call this the golden hour. And the meal you eat at this time is the most important for building muscle and replenishing energy sources.

The first thing your body needs is a nice fresh supply of amino acids. Amino acids are the building blocks of protein and are used by your body for making muscles, hormones, neurotransmitters, bones and all sorts of other important things. Exercise depletes critical amino acids such as glutamine, valine, isoleucine and leucine–and the way you replenish your body's supply is with protein. That means meat, chicken, eggs, fish or whey protein powder.

The second thing you need is some carbohydrates. Exercise draws upon your body's stores of glycogen, which is the storage form of sugar. Glycogen waits in the liver and the muscles for a signal that sugar is needed: "Hey, she's exercising, let's give her some fuel!" Your body can hold about 1,800 calories of sugar as glycogen, which is plenty to fuel any workout short of a marathon, but athletes do best when their glycogen stores are full, so unless you are on a carb-restricted diet, some slow-burning carbs after working out is a good idea. (Hint: The best carbs are oatmeal, brown rice, grains like quinoa or amaranth, and all vegetables and fruits).

Your muscles need protein for repair and growth, and your body needs some carbs to replenish its glycogen stores. Truth be told, after a hard workout your body is like the plant in Little Shop of Horrors: It's crying "Feed me!" and it won't take no for an answer. Remember, right before exercise you have to consider the time it takes to digest food, so you need to go light. But post-workout is the ideal time to have a full meal. So what's the best meal, or combination of foods, to have post-workout? 


Shakeology is a great post workout meal.  It has a perfect combination of protein and carbs along with all the essential amino acids and nutrients your body needs to recovery from the workout you just did.  At least you don't have to stand there in the kitchen wondering if what you are eating is the right option.  Instead whip up a shake and go!  It honestly is refreshing and delicious!

Results and Recovery Drink -

P90X^® Results and Recovery Formula^® tastes so great, you won't believe how good it is for you! When recovering from intense workouts, Results and Recovery Formula will provide you with the vital nutrients you need to bounce back from your workout. And the delicious, smooth orange flavor makes it the perfect post-workout reward.

Benefits:

• Dextrose-based formula for optimum glycogen replenishment*
• A high Protein Efficiency Ratio (PER) blend to provide the critical building blocks for rapid muscle resynthesis*
• Vitamins, including antioxidants, to help reduce muscle soreness and assist in repair and growth*

Remember no pain no gain!!!! 

Almond Crusted Chicken

I know chicken is a great source of lean protein, but honestly I get bored with it. Here is an easy and great way to spice up your chicken. 

Ingredients:

1lb bag of raw unsalted almonds

Egg Whites

Paprika

Garlic

Onion

Salt

Pepper

**You can bag the extra breading and refrigerate it until the next time you make it

Directions:

Almond Flour: Blend all ingredients except for egg whites in a food processor (or nutribullet) to taste (Toss about a tablespoon of each spice in and then just a dash of salt and pepper) until it is very fine and soft, almost flour like. It's ok if there are still bits of almond that aren't ground up all the way. 

Start with 6-8 raw chicken breast; trim off all of the fat and cut them into individual portion sizes. Place each breast between plastic wrap and pound until they are thin. Then, I dredge each piece of chicken through either an all egg white bath or sometimes I just use water. Shake off the excess egg white (or water) and then dip both sides of the chicken breast in the almond flour/breading. Put onto aluminum foil lined baking sheet and cook.

I recommend backing the chicken at 325 degrees for 20 minutes. Half way through I flip the chicken so the underside isn't soggy. Then with about 4-5 minutes left I put the broiler on and let them get nice and golden brown on top!

Balsamic Steak Salad

Here is another delicious fixed approved recipe. 4 cups is equal to 3 greens, 1 red, and 1 tsp. Enjoy!

Ingredients

4 (5-6oz) raw extra-lean beef tenderloin steaks, trimmed (3/4-inch thick)

1 tsp sea salt or Himalayan salt

½ tsp. ground black pepper

4 tsp olive oil

½ cup balsamic vinegar

8 cups mixed salad greens

2 cups sliced red onion

2 cups cherry tomatoes, cut in half

Directions

1. Season steaks with salt and pepper. Set aside.
2. Heat oil in large nonstick skillet over medium-high heat.
3. Add steaks; cook for 3 minutes on each side for medium rare, or to desired doneness. Remove steaks from pan; keep warm by covering with aluminum foil.
4. Add balsamic vinegar to skillet. Bring to a boil. Reduce heat to low; gently boil for 3-5 minutes, or until vinegar thickens into a glaze.
5. Cut each steak into 1/4 –inch thick slices. Set aside.
6. Place 2 cups of mixed greens, ½ cup onions, and ½ cup tomatoes on each serving plate. Top with steak slices; drizzle evenly with balsamic glaze.