Doin' Some Cookin'... Halibut with Potatoes and Brussels Sprouts

Sheet pan dinner for a work night win!

Halibut with Potatoes and Brussels Sprouts

Adapted From: Women's Health Magazine, April 2017 Issue

Makes 4 Servings

Stars of the Show:

• 1 lb yukon gold potatoes, cubed
• 1 lb brussels sprouts, trimmed and halved
• 1 large shallot, wedged
• 2 tbsp olive oil
• 2 tbsp dried herbs (parsley, thyme, and seafood seasoning)
• 1/4 tsp sea salt
• 1/2 tsp black pepper
• 1 lb halibut fillet 

And Action:

Preheat oven to 400 degrees. Place potatoes, sprouts, and shallot on a large baking sheet. In a small bowl, whisk together oil, herbs, salt, and pepper. Drizzle half over veggies, toss, and bake 15 minutes. 

Remove the pan from the oven and set fish atop veggies. Brush the fish with remaining herb mixture. Roast until potatoes are under and fish flakes easily, 12 to 15 minutes more. Enjoy! 

Doin' Some Cookin'... Paleo Whole30 Chicken Tenders

During our grocery trip last weekend I picked up a package of chicken tenders with the intent of making a buffalo chicken salad because I was craving blue cheese dressing with it. I know, I'm weird. Now that my vacation to California has been cancelled I have been following my Whole30 lifestyle loosely. Meaning, if I want the blue cheese dressing I'll have the blue cheese dressing dammit.

Thursday night I was ready to make some buffalo chicken but then Little Man expressed interest in the chicken as well but can't tolerate anything too spicy. He requested that I make him a plain chicken breast with potatoes instead, however, that's no fun for him so I decided to scrape the idea of having buffalo chicken and looked up a diet friendly chicken tenders alternative.

When I was younger chicken tenders were my go to order no matter where we went. I remember visiting my dad on the weekends and going to Denny's for breakfast and I would be ordering the chicken tenders with fries and a side of ranch while everyone else was eating their bacon and eggs.

This chicken tenders recipe does not disappoint and they were kid approved. Little Man took down two servings and told me it was a make again meal. Mom win!

Little Man enjoyed his dipped in ketchup and I had mine with some buffalo sauce and ranch. Yum!!!

Paleo Whole30 Chicken Tenders

Adapted From: Jay's Baking Me Crazy

Makes 4 Servings 

Stars of the Show:

• 1 lb chicken tenders
• 1/3 cup coconut flour
• 2 eggs
• 1 tbsp unsweetened almond milk
• 1 cup almond flour
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp chipotle powder

And Action:

Preheat oven to 425 degrees. Coat a baking sheet with non-stick cooking spray. 

Get 3 shallow dishes for your breading station. 

Put the coconut flour in the first bowl. 

Crack the eggs in the second bowl and whisk with the almond milk.

Place almond flour and spices in the third bowl and mix.

Take one chicken tender at a time and dip in the coconut flour, then into the egg mixture, and then into the almond flour making sure to coat both sides at each station.

Place on the baking sheet.

Spray with olive oil or coconut spray.

Bake for 10 minutes and then flip and bake for another 5 minutes. Enjoy!

Doin' Some Cookin'... Chipotle Scotch Eggs

With working out as hard as I have been the last couple of months and hitting the weights my body has been craving protein. The protein I crave the most is hard boiled eggs but I burn out on them because the texture gets to me after a while. 

One evening I was soaking my muscles in an Epsom salt therapy bath to help ease the soreness and I took the April issue of Women's Health magazine with me. I came across an article that had 16 different recipes all using hard boiled eggs. I pulled out the pages taking note of a couple I wanted to try.

Thursday night I had to work until 10pm but took a break to cook dinner. I was craving breakfast for dinner and remembered this recipe for Chipotle Scotch Eggs and decided to pair it with some veggies (Yukon gold potato, Brussels sprouts, and asparagus) that I could roast while the eggs were baking. 

Never heard of a scotch egg? A scotch egg is a hard boiled egg wrapped in sausage and deep fried and a popular dish in the United Kingdom. They are traditional pub food. 

Not these bad boys though which makes them waistline friendly. 

I patiently waited the 30 minutes and stayed away from Little Man's pizza he got to enjoy while watching the 2017 NFL Draft. But!, it was so worth it. These Chipotle Scotch Eggs did not disappoint. It wasn't quite the breakfast for dinner taste I was hoping for but was the perfect meat and potatoes kinda dinner. 

The recipe called for only one chipotle pepper but I used two and the chipotle flavor is subtle. Next time I would throw in one or two more and maybe leave out the carrot, although you can't really taste it and I guess why not sneak in more veggies to the diet if I can. 

I've had these Chipotle Scotch Eggs the last couple of mornings of breakfast after my workouts and they are just what my body needs. Protein wrapped in protein. Genius. 

Chipotle Scotch Eggs

Adapted from: Women's Health Magazine, April 2017 Issue

Makes 6 Servings (1 Egg Per Serving)

Stars of the Show:

• 1 lb lean ground pork 
• 8 baby carrots (or 1 medium carrot)
• 2 chipotle peppers in adobo sauce
• 1/2 tsp salt
• 6 hard boiled eggs

And Action:

Preheat oven to 350 degrees. Pulse the pork, carrots, chipotle peppers and salt in a food processor until well combined. Divide the pork mixture into six equal portions and mold the mixture around each egg until fully covered. Place the eggs on a greased baking sheet and bake for 30 minutes. Enjoy!

Doin' Some Cookin'... Spaghetti Squash Carbonara

One of my favorite Italian dishes is Chicken and Bacon Cabonara. I absolutely love those noodles swimming in that rich cream sauce. My waistline on the other hand, not so much.

To me this Spaghetti Squash Carbonara wasn't really a healthier version of my beloved Carbonara but a dish of it's own. It wasn't bad at all but I had high hopes that this would be a worthy recipe makeover and was disappointed that it tasted nothing like Carbonara.

The real win from this dish (obviously that would be bacon!!) was getting Little Man to eat this. Not going to lie, he didn't eat this willingly and stood in the kitchen with me as I fed him forkfuls of it making sure to include a bacon bit in all of his bites to keep him eating the spaghetti squash without asking what it was. Haha! I always end up telling him after he's had quite a bit of it just to make him aware that he actually likes or maybe tolerates it.

This was a quick weeknight meal because of the ease of cooking the spaghetti squash in the microwave which was my first time trying it that way and now my preferred method when I'm short on time.

Spaghetti Squash Carbonara

Adapted From: Whole Fork

Makes 4 Servings

Stars of the Show:

• 1 spaghetti squash, cooked and "noodles" 
• 8 slices of bacon
• 4 garlic cloves, minced
• 4 eggs
• handful of fresh basil, chopped

And Action:

Heat a skillet over medium heat and cook bacon until crispy. Remove the bacon from the skillet and place on paper towels to help drain some of the fat. Pour out bacon fat leaving enough to coat the bottom of the skillet. Crumble the bacon once cooled. 

Cook garlic for 30 seconds in the bacon fat.

Add the squash to the skillet and toss with the garlic and bacon fat.

Crack the eggs on top of the squash and add the bacon. Allow the egg to cook while tossing everything together. 

Garnish with the basil. Enjoy! 

Workin' It Out... 30 Day Squat Challenge

With taking on this 30 Day Squat Challenge my goal was to slim and tone my thighs and getting a lift for the juicy booty I already have.

Starting weight: 152.7 lbs
Starting body fat percentage: 36.9

Day 1, 50 Squats:
Hit the gym first thing when I woke up this morning and put in 2.33 miles in 42 minutes at a 2.0 incline at a 3.4 mph pace. I had to cut my workout short since Little Man was getting picked up by his dad. After he got picked up I finished up my hour of cardio and then did 6 exercises for 12 reps each and three sets of them. The exercises were a bench press on a stability ball (5 lb weight used), plie squats (5 lb kettlebell used), crunches, overhead press (5 lb weight used), bicep curls (5 lb weight used), and tricep kick backs (5 lb weight used). I need to purchase a set of 10 lb weights since I was able to get through these sets without feeling the burn or any muscle fatigue except for when doing the plie squats so I'll stick with the kettlebell weight for now. So with these sets I already did 36 squats and needed to complete 14 more for a total of 50 squats for Day 1.

Day 2, 55 Squats:
I busted out my squats first thing this morning when I woke up, however, I didn't remember the number correctly and ended up doing 65 of them. I could use the extra ten anyway. Yes, my legs are sore but not that "I can't sit on the toilet" kinda sore yet.

This afternoon while binge watching Parks and Recreation I did some additional exercises: 5 pushups, 20 sec plank, 25 crunches, 10 squats bringing my new daily squat total to 75.

Day 3, 60 Squats:
4am gym wake up call. Completed 3.27 miles on the treadmill in 57 minutes at a 1.0 incline at 3.2 mph. Came home and complete a total of 65 squats and a 20 second wall sit. The wall sit was brutal since my thighs are sore.

Day 4, Rest:
No squats today.

I struggled to get out of bed this morning and snoozed through everyone of my 15 minute interval alarms. I should have been at the gym getting my cardio in but I had best intentions to go that evening. Instead I came home with a raging headache after a terrible day at work, had to take Little Man to his swim class, dinner, and then I ended up being ready for bed right at 8pm. My ass better be at the gym tomorrow morning then to make up for this evening.


Day 5, 70 Squats: 
4am gym wake up call. Completed 3.25 miles on the treadmill in 60 minutes at 3.0 mph. Came home and completed 70 squats and followed it up with a 30 second wall sit. The wall sit was killer.

Day 6, 75 Squats: 
4am gym wake up call. Completed 3.32 miles on the treadmill in 62:49 minutes at 3.0 mph. 80 squats (ouch!!) and followed up with a 40 second wall sit. FML.

Day 7, 80 Squats:
Completed 105 squats and then my best friend, Niki, challenged me to do an additional 10. I went to bed sore.

Day 8, Rest:
Did absolutely nothing today.

Day 9, 100 Squats:
Breeze through the first 60 squats and then had to take 30 second breaks between 10 squat intervals. Before the night ended I did an additional 50 squats. Definitely feeling sore this evening because I also added 80 donkey kicks on each leg, 1 minute 20 second plank, 80 triceps kick backs.

Day 10, 105 Squats:
105 squats, 50 second wall sit and an additional 10 squats before bed. I also watched "learn to twerk" videos on YouTube and was definitely feeling the burn in my thighs. Haha!!

Day 11, 110 Squats:
My best friend has been complimenting my booty more than ever. Not sure if it's because she knows about the challenge and is just being encouraging. No matter, it's motivating and I appreciate the support. 110 squats plus an additional 30. Had an incredibly hard time pushing through today.

Day 12, Rest:
Took advantage of the rest day and lounged around.

Day 13, 130 Squats:
152 squats total. 4 am gym wake up call. Completed 3.24 miles in 61:15 minutes at 3.0 mph. These early morning wake up calls and long hours at work (12-14 hour days) have kicked my ass and I was in bed by 8pm tonight.

Day 14, 135 Squats:
4am gym wake up call. 135 squats. Completed 3.5 miles in 64:01 miles at 3.1 mph and a 0.5 incline.

Day 15, 140 Squats:
Slept in and headed to the gym first thing when I woke up. Completed 3.51 miles in 65 minutes at 3.0 mph. Did my 140 squats (my knees kept popping the entire time, ugh!), 30 front to side raises with dumbbells raising them to just under my chin, 45 bent over rows, 30 opposite knees to chest while standing up.

Day 16, Rest:
Thank goodness for a rest day!!!

Day 17, 150 Squats:
180 squats total with a 1 minute wall sit. With being a little over half way through the challenge I am getting excited to see my before and after pics.

Day 18, 155 Squats:
Did the bare minimum today. 155 squats. I still don't see a difference but I can feel how firm my muscles in my thighs are becoming.

Day 19, 160 Squats:
4 am gym wake up call. Completed 3.22 miles in 54:52 minutes at a 2.0 incline at 3.4 mph. 170 squats, 105 wrist rotations with dumbbells, and 105 chest flies.

Day 20, Rest:
My thighs, buns, and shoulders are sore!!

Day 21, 180 Squats:
4 am gym wake up call. Had to cut my workout short because I had to use the restroom. Never had this happen before and no, I couldn't hold it. Ugh! Completed 2.73 miles in 47:48 minutes at a 3.5 incline at 3.7 mph. Followed it up with a 1 minute wall sit, 15 skaters, 30 bridge chest presses, and 15 hip dips.

Day 22, 185 Squats:
I completed a total of 210 squats and couldn't believe how much easier they are getting to do.

Day 23, 190 Squats: 
Completed 210 squats but had absolutely no motivation to do them today, however, they were tolerable when I finally did them. I did an extra 20 before bed for a total of 230 squats and ouch!! My thighs and lats are sore.

Day 24, Rest:
Cannot believe how toned my thighs and booty are looking. I'm also impressed with the noticeable strength difference.

Day 25, 220 Squats:
4am gym wake up call. Completed 3.48 miles in 65 minutes at 3.0 mph. By the end of day I complete 240 squats, 80 Russian twists, and 80 bent over rows.

Day 26, 225 Squats:
Woke up excited that I only have four days left of this challenge. Completed 225 squats and ended the night feeling sick with cold symptoms. I immediately started popping some Zicam and NyQuil.

Day 27, 230 Squats:
I did the bare minimum of my 230 squats for the day because I still have these cold symptoms and didn't want to overdo it. I cannot believe that I was able to breeze through these today.

Day 28, Rest:
Rest day and I did just that. Really need to get my body back to 100% so I can finish out these final days strong. Don't want anything to derail me now. Funny that on a rest day I was actually missing doing my squats. I had the thought that I was going to lose my booty gains.

Day 29, 240 Squats:
Completed 250 squats by end of day and also got in a mini workout following the Ultimate Inner Thigh Workout from PopSugar Fitness.

Day 30, 250 Squats:
I woke up so excited that it was the final day and that I stayed motivated to complete this challenge and most days it was just that, a challenge. I finished strong with a total of 260 squats and broke them up by doing a total of 95 standing push-ups with a door assist. Right after my shower this evening I took my after pic. I can't lie, I was a little bit disappointed since it looks like my booty is smaller, however, my bestie corrected me and said it's more "toned" and "lifted". I can see the difference in the shape of my thighs and definitely notice the muscle and strength gains. I lost the most inches from my waist during this challenge which I'm not complaining about.

Ending Weight: 151.0 lbs (Down 1.7 lbs)
Body Fat: 36.9% (Remained the same)

I cannot believe that I forgot to take my thigh measurements but the way the before and after pic turned out and the way my jeans are fitting is proof enough that this challenge worked. As a result I went from a size 31 to a size 29. It was so rewarding ordering my favorite pair of jeans in a size smaller!!!

Here's the before and after pic:

(Check out that thinner waist and those hamstrings!! I'm pleased with my results.)

Keep in mind that this challenge wasn't done solely with squats alone. I was going to the gym and adding additional workouts and exercises as I could throughout my day. I'm not sure the results would have been as great without. Also watched my diet by continuing to follow Whole30 which is a no brainer "diet" for me and rewards my body best on and off the scale. 

"Dat Azz" Playlist:

Sisqo: Thong Song
Juvenille: Back That Azz Up
Bubba Sparxxx: Ms. New Booty
Mystikal: Shake It Fast
Big Sean: Dance (A$$)
Murphy Lee: Shake Ya Tailfeather
Destiny's Child: Bootylicious
Major Lazer: Bubble Butt
The Black Eyed Peas: My Humps
The Black Eyed Peas: Rock That Body
Jason Derulo: Wiggle
Eminem: Shake That
Ying Yang Twins: Salt Shaker
Nicki Minaj: Anaconda
Kylie Minogue: Sexercize