Friday, July 25, 2014

Spinach-Tomato-Feta Cheese Stuffed Chicken Breast with Brown Rice

If you're looking for a way to spice up your routine chicken breast recipe, then give this recipe a try! I must warn you, though: You may never eat a regular chicken breast again! It's also highly likely that you'll spend the rest of your days trying to make each attempt of this recipe better than the last!


  • 6 oz chicken breast
  • 1/2 cup raw spinach
  • 1 Roma tomato
  • 2 tbsp feta cheese
  • 1/2 cup brown rice
  1. Set oven to 375 degrees F.
  2. Slice the chicken breast down the middle to make it look like a butterfly; be careful not to slice all the way through the chicken breast.
  3. Season the chicken breast with your choice of seasonings.
  4. Open the chicken breast and, on one side, layer spinach, tomato slices, and feta cheese.
  5. Fold the chicken breast like a sandwich and use toothpicks to hold the chicken breast closed.
  6. Bake for 18-20 minutes or until the chicken breast is completely cooked.
  7. Cook brown rice and add garlic and diced onion for extra flavor.
  8. Plate chicken and brown rice.
Nutrition Facts:
Amount per serving
Calories 363
Total Fat6g
Total Carbs32g

Thursday, July 3, 2014

Survival Tips for BBQ season

Tips for Staying on Track During a Holiday Weekend

This weekend, like so many others, my family and I will be celebrating sitting by the pool, cooking out with family, and enjoying the company of friends.  Like so many other people I often struggle to stay on track during the holidays.  It's easy to get lured in my the temptations of potato chips and slow cooked ribs.  But I often ask myself, what do I want more ? Short term satisfaction or long term results?

Bring a Healthy Option to Parties.  
Instead of selecting from the food options that others provide, be proactive instead of reactive.  Bring with you an appetizer, dessert or an entree that everyone can enjoy.  It doesn't even have to be labeled as a "clean" eat.  There are so many options available! When you have control over a few of the menu options, you will avoid the post party BLAHS! Here is one of my favorite recipes to share.

Going Away? Prep your food and pack it up!
Just like you pack your clothes when you go on a trip, pack your food as well.  Select foods that pack easily.Grab a cooler and pack up!  Here are my favorite on the go snacks!
  • Carrots and Hummus 
  • Apples 
  • String Cheese 
  • Trail Mix 
  • Quest Bars 
  • Shakeology  (The one meal a day I don't go without ; it's equivalent to eating 5 salads in one serving)

Here are some other snacks that will keep you fueled throughout the day!

Check out the Menu Before You Head Out to the Restaurant!
Most restaurants have their menus.  Check it out before you head out! Look for key words like grilled, steamed and broiled.  And don't be afraid to speak up.  Most restaurant chefs are more than willing to make your meal specific to your tastes.  Learn more here.

Stay Hydrated!
Carry a water bottle with you to all everywhere.  You should drink at least 72 ounces of water everyday.  Drink even more when it's hot outside, or you've had an intense workout. Drinking water is easy not to do- especially when you are busy!

Get it done!  It's so easy to skip, but it's also pretty easy to fit in a 30 minute workout no matter where you are.  If you are traveling, throw your laptop in the suitcase and bust out some T25 or any Beachbody Workout! Spend time throughout the weekend being as active as possible.  Take a walk, swim a few laps, play with the kiddos.  Just keep moving!

Most importantly, enjoy yourself!  Don't throw away all the hard work you've done throughout the week.  It's ok to have a "treat" meal, but the more you plan for success,  the easier it will be to keep your goals on track.