Kayla’s Zucchini Avo-Fredo (Alfredo)

Hello everyone!

Last night I was scrambling for something to eat for dinner.  I had no idea what to make, I was getting hungrier by the minute, and I needed something quick and easy.

No big deal right?

Well, I took to Pintrest.  Naturally. 

What I found was a whole lot of Gluten Free imitation versions of casseroles that made me go… ICK!  The tricky thing with gluten free versions of gluten ridden foods, is they often have higher calorie, carb, and additive numbers.  I wanted something fast, but I didn’t want to sacrifice quality or nutrition.

I found inspiration from a few different recipes and came up with something that I thought I would enjoy!  Here is my recipe, I hope you enjoy!

Kayla’s Zucchini Avo-Fredo (Alfredo)

Serves 2

Ingredients:

Sauce:

-          ½ medium avocado

-          2 tbsp ricotta cheese

-          1 handful fresh basil

-          ¼ cup Chicken stock

o   Used to thin out the sauce.  You want it to coat the back of a spoon, but not too thick

-          2 tsp lemon juice

-          Sea salt

Remaining:

-          1-2 medium zucchinis

o   Made zucchini noodles with your zucchinis

-          1 medium tomato

Optional:

-          1 chicken breast

Instructions:

-          Make noodles out of your zucchini, set aside

-          Chop your tomato, set aside

-          In a Vitamix Blender, add:

o   Basil

o   Avocado

o   Lemon juice

o   Half of the amount of chicken stock

-          Blend until thick and smooth

-          Add in your ricotta cheese, blend

-          If needed, add remaining chicken stock

o   You want your sauce to be thick and creamy, not soupy!

-          Warm a large saucepan on medium heat

-          Add your Avo-Fredo sauce and gently warm

-          Once warmed through, add your zucchini and toss in the sauce until coated and zucchini warmed through

o   You still want some crunch to the zucchini

-          Toss fresh tomatoes in

-          If you are using chicken, toss in your chopped, cooked chicken breast

-          PLATE AND ENJOY!

This was absolutely DELICIOUS and tasted just like Fettuccini Alfredo, my fave pasta dish!  It was creamy, dreamy, and very satisfying!  I used 1 medium zucchini and 1 chicken breast and ate all of it.  It was fantastic!

Please let me know if you try it and what you think!

Enjoy!

Kayla

Bootcamp, Self Esteem, and Body Image

Hey everyone,

Wow, what an incredible 6 weeks!  Bootcamp ended last night and I was filled with SO many emotions.  Last night we did hill runs, walking lunges up hill, and even walking/running backward uphill.  It was hard, probably my hardest workout ever during those 6 weeks.  I pushed myself and groaned and cursed but when the hour was up I felt SO accomplished!  I know many of the girls felt the same.  #FUManhole

Once I got back to my car after we finished training, I was overcome with emotion.  I was so grateful for the women I now call friends and for my Coach, Sandra.  These ladies push each other and cheer each other on, it is so heartwarming.  Thank you for that :)  I also felt so proud of myself (and this is hard to admit because I feel like I am bragging, but I think I need to get over that…), it was a very challenging workout and I paced myself but I never gave up.  I am learning with each passing day that I am strong, mentally and physically.  I can push myself further and harder than I ever thought possible.  I felt like nothing could stop me, I felt like a warrior.

They say that it is your mind that actually stops you from pushing past your comfort zone, not your body.  It is SO true.  My legs were shaking, my knee was tight, and my lungs felt like they might explode; but I was OK.  I could safely push on and give it 100%.  My mind was telling me I should slow down or take a breather, but I knew I was OK.  I guess I am learning to listen to my body, not just my mind. 

Joining Sandra’s bootcamp is easily one of the best decisions I have made on my Health & Fitness Journey.  I have truly learned so much about myself in the last 6 weeks and I am really looking forward to starting up again on June 17^th!  I can’t wait to see what goals we can achieve over the summer!

Now, there is another thing I wanted to talk about.  If you follow me on Facebook you may remember I had a “Light bulb Moment” about loving your body.  This was all sparked by a Kickstarter video shared by Taryn Brumfitt.  She shares her story, which is all too familiar, about not loving her body.  It affects her relationships and social life.  Sound familiar?  It does to me.  She thought she was alone, so she decided to ask 100 women to describe their bodies in one word.  The responses brought tears to my eyes… wobbly, imperfect, stumpy, very average, not nice to look at, gross, disgusting, disgusting, disgusting…  Taryn realized that she had an even bigger issue on her hands.  She had a young daughter and she wondered how she would teach that little girl to love her body, if she didn’t even love her own.  She entered herself into a body building competition and achieved the “perfect body” but quickly realized that the outside is only half of the battle.  Nothing changed about the way she looked at herself or how she felt about her body.  It is just as much a mental change as it is physical.  She decided to start a movement; The Body Image Movement.  Taryn wants women to start loving their bodies just as they are right this very moment.  EveryBODY is beautiful.  It starts from within; you need to learn to love, embrace, and accept your body exactly the way it looks and feels right now.  That’s not to say you can’t improve the exterior by going to the gym or doing yoga etc.  There is nothing wrong with that.  It is all up to you, but just remember that it starts on the inside first.  You can achieve the “perfect” body, but if you haven’t spent the time to love yourself, flaws and all, nothing will change.  You will still find something “wrong” with yourself. 

Her video really got me thinking, but it was the comments section of her video that truly lit a fire within me.  There were so many trolls saying that she was promoting an unhealthy lifestyle by telling “fat people” to love themselves.  It crushed me!  Everyone and everyBODY is deserving of love no matter what size, shape, colour, or gender.  Taryn was not suggesting that everyone throw caution to the wind and stuff their faces without regard for their health.  No matter what the scale says, you are beautiful and you should love your body. 

My journey has never been about reaching a certain number on the scale or a certain dress size.  I just want to be healthy and happy and have the outside match the inside.  I am getting there, one day at a time!  It is very exciting and I am having a lot of fun on this ride.  It is hard but it is so worth it :)  I love my body and I am so thankful for it.  I treat my body with respect now; I eat well, exercise, and have realistic expectations and goals.  This is a lifestyle change for me and I have never been happier!

If you take only one thing from this post, I hope it is this… You are beautiful, just as you are.  You don’t need makeup or Spanx to achieve it.  You are already beautiful.  Take a look at yourself and remove the cruel, judgmental lens.  Embrace the body you have, be grateful for it and love it. 

xoxox
Kayla

Where I Began and Where I'm Headed!

I guess we have to look at where we started in order to envision where we want to go… So here ‘s where I started…

I kinda talked about where I started... but not really.  Opening up is hard but I believe that if I can help even just ONE person by sharing my experiences, it's worth it.

I was in a relationship that was not the healthiest and when I’m not happy, it shows.  I gained a substantial amount of weight and food was the only thing that comforted me.  It was a vicious circle; I ate because I was sad and I was sad because I was eating.  Then I decided to stop eating.  If eating makes me fat, not eating should make me skinny… right?  WRONG.  I gained more weight!  I was on a fast track to terrible health.  I decided I needed to take care of business so I removed myself from the unhealthy situation and started to deal with things… yes I’m talking about feelings!  It was grueling and I gained more weight because it was easier to turn to food than friends or family.  But eventually my emotions leveled out and I was able to think with a clear head.  This September I started my last year of school at WLU and I HATED how I looked and felt.  I decided to do something about the physical things now…  I went gluten free and sugar free and started working out more.  I was losing weight, inches, and gaining respect for myself!  The saying is cheesy but I really started to believe that my body was a temple and I was much more cautious and aware of what I was putting in it. 

Then came the dreadful exam period… When I am stressed I gain weight – mainly because I forget to eat or I try to live off of fruit alone. 

This is when Sheryl convinced me to make an appointment with Craig and start personal training.  I was beyond terrified to go to that consultation.  It would be the very first time I would have to tell someone how much I weighed.  The number is not grotesque but it is not healthy, nor is it where I want to be.  I couldn’t even say it, I had to write it down.  All Craig said was “OK!”  … I thought for sure there would be a “Wow, really?  Huh you don’t look like you weigh that amount.”,  “Well we have our work cut out for us.”, “This is going to take FOREVER… just so you know.”  But he didn’t say any of those things, he didn’t make any faces, and he didn’t make me feel uncomfortable.  I sat there thinking… “I’m really glad I decided to trust him…”

That is the most important part, I think.  You and your trainer need to trust each other and build some kind of relationship.  You need to know that your trainer has your best interest at heart and that you are a team working on this goal, together! 

That is what Craig and I have been doing and I am proud (a little scared but proud nonetheless) to announce that I have officially lost 50 lbs! 

I was able to lose 20 on my own from September to early December before I started with Craig and then I’ve lost 30 lbs with Craig in just 5 short weeks!  It is hard for me to see it sometimes, to be honest.  But the other day I had a major breakthrough and tried on a pair of jeans, just thinking I would see how far I had to go before I could zip them up… and they FIT!  I wore them out shopping that very day.  Nonetheless, I really appreciate when people notice it on me.  Like Dan, for instance, he saw me last week and said “Every time I see you, I see less and less of you!”  That made my WEEK!  I’m not fishing for compliments; I’m just saying that it means a lot when other people see the changes going on!

It feels incredible and I know it’s only going to feel better from here on out!  I’m not entirely sure what I want to weigh exactly, but I know that I want to be healthy, fit, and STRONG!  I don’t think a number means very much.  You could be 120lbs and STRONG or 120lbs and weak: same numbers but totally different body types.  I think I will just know when I get there!  Everyone has a part of their body that they want to focus on, not because it’s a problem area, but because it’s something they like.  For me, that is my back and upper body.  Something about a strong back and upper body just seems attractive to me.  I’ll put it this way… I want to be strong, but I don’t want to scare off or be bigger than a potential boyfriend hahaha!

I can’t wait to see where this journey takes me but I know a few things for sure: I’ll have my bubblemint gum, top secret body spray, lululemon, and AMAZING people along for the ride with me :)

Almond “Breaded” Chicken Fingers

When I was a little kid (and throughout most of my life lol) I have loved chicken fingers.  When I was younger and got to go out for dinner with family (sans mom and dad) I took the opportunity and ran with it; I ordered chicken fingers.  Sadly, those darn things aren’t that good for you and the breading makes my tummy turn.  Darn gluten…  Have no fear, my friends… I have a delicious alternative :)

Almond “Breaded” Chicken Fingers

What you need:

-        Chicken breast (you decide how many you need depending on how many people you are cooking for)

-        All natural almonds

-        Food processor or blender

-        Egg whites (2 eggs worth should be plenty depending on how much you are making)

-        Spices

-        Tongs

-        Flipper

-        Frying pan

-        2 Plates (1 to spread the chopped almonds on and 1 to place the cooked chicken on)

-        Cooling rack (to place cooked chicken on) OPTIONAL

-        Rectangular dish (to hold the egg whites)

-        Oil (you can use EVOO, coconut oil, or whatever you have on your meal plan!)

Instructions:

-        Take your almonds (I used about a cup) and throw them into the blender with whatever spices you like and chop them up!  I used a little bit of chili pepper flakes.  You can decide how fine or chunky you want the pieces of almond to be, but aim for a finer consistency.  Spread it out evenly on the plate.

-        Whisk the egg whites slightly in the dish.

-        Slice your chicken breast into thin slices.  This will help the chicken cook faster!

-        Dip each slice of chicken into the egg white and then over to the almond mixture and then place the “breaded” chicken on to a clean plate.

-        Once you have all of the chicken “breaded” put it in the fridge for about 10-15 minutes so the “breading” can adhere. 

-        While your chicken is sitting in the fridge you can heat up the frying pan.  Make sure to cook this on Low-Med heat as you don’t want to burn the almonds before the chicken has a chance to cook thoroughly.

-        Lightly oil the pan, I like to use a brush so I can spread out the oil evenly and limit the amount I need to use.

-        Once the chicken is ready to cook, space the slices out evenly in the pan and cook 4-5 minutes per side depending on thickness.  I like to leave the sides of the chicken almond free so I can see when the chicken turns colour.

-        Once the chicken is cooked thoroughly use the flipper to remove them from the pan and place them on a cooling rack (or plate).  The cooling rack will allow the chicken to cool on both sides without the bottom getting soggy from the condensation on the plate.

-        Depending on what you are allowed to eat on your meal plan you can use whatever dip you like!  Mustard is great or you can create your own veggie dip by pureeing some of your fave veggies!  A roasted red pepper dip sounds delish, don’t you think?

I hope you enjoyed this post and let me know if you try it!  I will talk to you all very soon!

K

Stuffed Cabbage Casserole

I am European and cabbage rolls are something I grew up eating and I couldn’t believe my eyes when I came across this recipe and realized I could still eat it on my new menu plan!  With a few changes of course :) 

Click here for link to the original recipe!

Here is what you need:

 

1 sm head of green cabbage

1 lb lean ground beef

1 can of whole tomatoes *crushed by hand (no salt added)

1 can of tomato juice *Or just puree fresh tomatoes or canned tomatoes (no salt added)

Paprika (to taste)

Dried thyme (to taste)

Dried basil (to taste)

Cracked black pepper (to taste)

1 lg onion (finely chopped)

2 cloves of garlic (minced)

Instructions:

Preheat your oven to 350°F.

Using a mandolin or by hand, slice all of the cabbage up and sauté in a frying pan until ¾ way cooked and some pieces have begun to brown.  (It is easiest to use a pair of tongs to move the cabbage around in the pan until cooked).

Once all of your cabbage is cooked you can move on to onions, garlic, and your ground beef!

Put the cabbage into a big mixing bowl and set aside for the moment.  In the same pan you cooked the cabbage in, you can begin by sautéing the onions and when they become translucent, add the garlic.  Add your ground beef to the onions and garlic and begin breaking it up into small pieces as it browns.  Cook thoroughly.  Add your paprika and dried spices.  You can taste the cooked ground beef at this time to see if you want more spices.

Now it is time for tomatoes!

After you have crushed the whole tomatoes in your hands, (you CAN use diced tomatoes but I prefer whole tomatoes crushed by hand because 1. It makes me feel strong “crushing” them and 2. I like the chunkier pieces of tomato when eating it!), add them to the beef mixture, as well as the tomato puree or juice, and bring to a boil.  Allow the mixture to thicken slightly.

Now you have everything ready, it is time to put it together!

Take your casserole dish and put down half of the cooked cabbage and then half of the beef mixture.  Repeat.  I chose to use my casserole dish lid rather than foil as my dish was quite full! 

Bake at 350°F for 40 minutes!  I recommend putting the casserole dish on a cookie sheet so it can catch anything that spills over.  Easier to clean up!

If you are topping your casserole with cheese, you would remove your lid at this time and continue cooking until the cheese was all melted and starting to brown!

Enjoy :)

 

This recipe was a big hit in my house; everyone liked it even though there was no salt, rice, or cheese.  I hope you give it a try!  It is flavourful and filling :)

Please note:  The website with the original wesbite has Weight Watchers Points info for THEIR version, I do not know what MY verison would look like in terms of WW Points, sorry!!