In my opinion, the best kind of recipes require minimal prep time & don’t need to be checked until it’s done. I usually mix these lentils with diced fresh tomatoes, cucumbers, feta and brushetta sauce. The combinations are endless though which is why I make basic recipe often.
Step 1: Rinse your lentils in a sieve. Pick out anything that doesn’t look like a lentil & throw it away.
Step 2: Put all the ingredients and washed lentils inside the rice cooker. (I bought this Aroma Professional at Costco for $40 bucks!)
Step 3: Press the “Slow Cook” button. After 1.5-2 hours, the machine will beep when it’s done. Take them out within 15 minutes & transfer to a tightly sealed container in the fridge. Or add a bit more more water and press “Keep Warm” if you’re serving them as is.
Servings: 1 • Size: 50 grams dry (about 1/4 cup ) = 130 grams cooked
Calories: 170 • Protein: 12 g • Carb: 30 g • Fat: 0 g
* I’ve only had success making lentils in the rice cooker. I have no idea how long it takes on the stovetop or if the consistency is as amazing as using this machine. But I will do my best to test and update that process soon.
This is by far the closest protein smoothie I’ve ever created that resembles the consistency and taste of a frappucino from Starbucks. When those cravings kick in, I’m no longer tempted because I can just whip this up in minutes. Go make it now! I promise you’ll love it. And please, don’t be intimidated by my blender. This recipe doesn’t call for too much ice. If you have a simple blender you should be good to go!
Calories 312/Protein 41/Carbs 35/Fat 2.5/Sugar 25/Fiber 4
Calories 410/Protein 5/Carbs 65/Fat 15/Sugar 61 g/Fiber 1
$49.99 at Costco and $10 off when on sale (4.19 lbs)
Please let me know if you end up making this in the comments below or use #fatiguefightingrecipes on IG or FB! Enjoy!
When I took these pictures, I never thought I would be sharing them with the world. But on my fitness journey I’ve realized that most women are encouraged and inspired by transformation pictures (including myself!). With that in mind, I hope you realize every woman’s journey is different. This wasn’t a 3-month transformation for me. It literally took years. I am not the lucky genetically fit type. What you see here took a lot hard work, determination, and a strong commitment to follow through regardless of the circumstances. I don’t say this to applaud my own efforts, but instead to give you hope. Because if I can do it, trust me, you can too.
Ah, these were the days I would run, climb, hike endless hours, eat pizza, and sleep in.
We had just helped my in-laws move into our home from TX to CA, finished a 30 day sugar detox, 2 weeks of insanity on top lots of running; all this without knowing I was a month pregnant.
This was a couple of weeks after the surgery. Emma was breech. Initially, I lost a ton of weight because of the meds, breastfeeding, and Emma was super sensitive to diary, most veggies, coffee, and spicy food. I was exhausted and in pain. It was a miracle that I was able to go on 15-minute walks.
I was in shock that my body wasn’t “bouncing back” as quickly I expected. However, I was eating everything and anything because I was so sleep deprived. My sanity was preserved only because we were working towards a schedule. I went back to work a month after Emma was born so I wouldn’t be home alone. Luckily, my hubby and I own our business so I was able to bring her and take naps if I needed to.
At this point, I was going back and forth from work every day. Emma was now sleeping at least 6+ hrs consistently thanks to the schedule. With more energy, I joined a mommy workout group & started rock climbing again.
A couple of months later I was able to “fit” into my old jeans. My upper body looked a whole lot better but my core, butt, and legs still needed help. Also, around this time I decided to stay at home with Emma full time.
I started getting frustrated with my progress so I decided to take a serious “before picture”. Emma went from crawling to walking this month too.
All I did here was start counting my macros after reading Mike Vicanti’s Comprehensive Macro Guide, plus I continued running & climbing at the most twice a week.
Then the holiday’s happened. I ate a lot of cheese, waffles, and cookies. I decided to hired Mike this month to start the New year right. That belly and butt needed a serious makeover. Also, I was planning on weaning this month too.
After about a month of hard work, seeing progress was magical. But I still needed to trust the process & my coach. There’s never a perfect time to start, but I did choose the worst “perfect time”. In hindsight, I should’ve waited for my body to level out hormonally after weaning. Also, I should’ve taken a break from helping our church take care of babies. Every month I got sick with something new & it was really hard to stay motivated because of this.
I couldn’t believe that in only 3 months I saw my butt lift, boobs disappear, and belly shrink!
Not only was my body looking better, but I had never been this strong before.
Yes! This month I started seeing some abs here.
Progress, not perfection. This is my fitness journey.
I’m finally in love with weight lifting and understand how food helps or hinders my fitness goals.
Meal Planning is a discipline I’ve yet to fully implement in my life. I’ve heard it would be easier if I did. In fact, I’m in the process of learning how to meal prep for an entire week right now. But meanwhile, here’s what I’ve been doing to whip up juicy chicken without making a huge mess or having to prepare in advance.
Step 1: Heat up a large non-stick pan on medium heat for about 5 minutes. Be careful not to overheat, which will cause harmful vapors to come off your pan. However, it does need water to bounce off when tested. So watch the pan carefully and don’t leave it alone. Then spray the pan with either 1-5 seconds of any kind of oil spray. I use Coconut Oil Spray from Trader Joe’s.
Step 2: Take 4-5 pieces of frozen chicken tenderloins and place them far apart from each other on the pan. Sprinkle your choice of seasonings while it cooks. I use either lemon pepper, 21 seasonings, or garlic salt from Trader Joe’s. Grill both sides until golden without any kind of lid over the pan.
Step 3: When both sides are golden, cover the pan for another 2-3 minutes so the inside will cook thouroughly. The lid should trap in all the condensation. If it doesn’t your chicken will be dry. After 2-3 minutes you can either test the internal chicken temperature to make sure it reaches 170 degrees Fahrenheit or cut up the thickest one to make sure there’s no visible pink. Transfer to a cutting board to cut in strips. Add to any recipe that calls for grilled chicken.
Servings: 1 • Size: 2 tenderloins • Grams: 112 g • Ounces: 2 oz
Calories: 120 • Protein: 26 g • Carb: 0 g • Fat: 2 g
* I’ve had the best results with frozen chicken tenderloins from Trader Joe’s because they are thinner and less ice glazed than most. However, if you buy the Costco kind, you may need to run them in cold water first & let them dry a bit before following this process. Otherwise they may not sear properly.