Recipe: Chicken Salad with Greek Yogurt

It's hot out, Baltimore. Like sticky, soupy hot. And it's only gonna get worse as July creeps upon us.

With this weather, I cannot even fathom eating hot meals when I get home from work. On Monday, my boyfriend made chicken salad, which was delicious; however, typical chicken salad is loaded with calories from mayo! After a friend suggested that I use Greek yogurt in place of mayo in my garlic aioli (for my beloved brussel sprouts), I was inspired to try using Greek yogurt in place of mayo in chicken salad!

Now, I know that most people love grapes, cranberries, walnuts, etc. in their chicken salad recipes. I do not. I HATE the idea of creamy fruit. Ugh. Vom. Feel free to add whatever additions that you'd like to this super-simple, delicious recipe!

 

Chicken Salad with Greek Yogurt
13 oz can of chicken breast (I use the big cans from Sam's club; all-natural, in water, 98% fat free)
1 small container (150g) plain Chobani Greek yogurt (this is only 90 calories for the whole cup!)
1 lemon
garlic powder
onion powder
salt
pepper

Drain chicken. If you're using a huge can like I was, use about half of the Greek yogurt. Basically add in spoonfuls at a time until it's the consistency that you want. Season to taste with the garlic, onion and S&P, then give it a good squeeze of lemon juice to brighten that bad boy up.

That's it! I put a 1/2 cup scoop (105 calories according to the label and MyFitnessPal, plus 90 calories for the entire cup of Greek yogurt - I didn't use it all in the chicken salad, but I ate the rest from the cup) over some mixed greens, gave it another squirt of lemon juice and wolfed. Delish.

I just love that the small cup of Chobani is only 90 calories!!! I added some spices (cumin, curry, turmeric) for flavor as I finished the cup, and was just imagining all the guilt-free dip possibilities that one could do! So now I'm curious; how do you use Greek yogurt?

Motivation

If you're a teacher, or if you know a teacher, as you know, as the school year wraps up, there is an abundance of tasks that need to be completed. Closing program, final parent conferences, staff meetings, 4th quarter grades, final grades, cleaning/reorganizing/packing up the room, adding information to each student's cumulative folder, end-of-year evaluation stress... Squash that together and, by the time you get home, there's often about 2% motivation to go hard at the gym.

Yesterday was one of those days for me. Now, since I've gotten into my regular workout routine where it's truly become a near-daily habit, I've been pretty motivated. Steadily losing weight - as of today -  around 40 pounds since January - has been a HUGE motivator for me to keep going. But there are just some days when I feel like I could care less. Yesterday, I was exhausted. I had a marathon cleaning/reorganizing/packing the classroom spree and when I got home, all I wanted to do was sit in front of the TV, binge-watch the last 2 episodes of Orange Is the New Black and veg out.

Yes, friends. I do give myself rest days. Yes, I did just run 10 miles on Saturday AND went to Bikram yoga on Monday... Buuuuut, I also didn't go to the gym/workout/hit yoga at ALL last week from Tuesday to Friday. Rest days, sure, but they were also pretty bingey days as well. As a "reward" for winning both of my DietBets (holla $201!!!), I decided to let myself be super lazy and eat/drink pretty much what I wanted for a few days.

<Let me insert here, that I am really trying to avoid "rewarding" myself with food. That's what got me fat in the first place!!>

Anyway, so I had my 4-day lazy binge-fest last week. So making sure I get a rest day wasn't yesterday's problem. I just lacked motivation.

So, what's a girl to do? I hit up a couple friends and basically asked for a virtual kick in the ass. I've found that if I'm being held more accountable, I'll throw on my gym clothes and head out the door. Just making that promise to text my friend back after I get out of the gym is enough to get me moving on those days where I just don't feel like it. I went to the gym yesterday with the intention of running an easy 5k on the treadmill, and ended up running that (faster than an "easy" pace, but whatever) plus about 30 minutes more since I watched an episode of OITNB. All in all, a good gym sesh.

Another strategy for motivation when you just can't muster it on your own: plan a workout date with a friend! I've got to finish packing my room, hit a staff meeting and drive to pick up my Baltimore 10-Miler packet this evening, so knowing that I'll be meeting a friend at Bikram yoga later will give me that extra bit of push that I need to get it done today.

What do you do when you just don't have the motivation?

B&BS Summer Challenge!

My friends, summer is upon us. With summer comes the onslaught of bbq's, rooftop parties, day-drinking and beach getaways. To help combat the corresponding calorie bombs, I present to you... 

the Beer and Brussel Sprouts Summer Challenge!

We've all seen the ridiculous month-long challenges floating around FB and Pinterest: 30 day Ab challenge, 30 day squat challenge, 30 day ______ <insert particular kind of ass-kicking workout that you know you won't do every day, in increasing increments of 5>. 

This challenge is different. 

This challenge is your own. 

To achieve weight loss and fitness success, one needs to have tangible goals. Goals that you can literally check off on a calendar, or list, or whatever way you find manageable. For the last several months, I've done this privately to track my progress and to hold myself accountable. I've found it to be a huge part of my weight loss progress, and I know it would benefit others as well. 

For the B&BS Summer Challenge, think about what results you want to acheive...  Wait, scratch that... think about the results that you WILL achieve in four weeks. (Remember, believing that you can do something is more than half the battle!) Do you want to drop a jeans size? Do you want those biceps to pop? Start to get rid of that tummy pooch? To be able to run longer? Faster? Feel more confident in a bikini? Once you know what you want, set attainable goals for each day that will actually get you to that ending result. We'll start the challenge on Monday, June 16 and finish on Monday, July 14. 

Why four weeks you ask?

Four weeks is all you need to see results, if you are consistent. 

For example, in four itty bitty weeks, I will... 

-be able to run 5 miles at a 10 minute pace. 

-lose 8 pounds (2 lbs per week)

Easier said than done, right? That's where your plan comes in.

How will I achieve my desired results? I will...

-work out 5 times a week. That gives me one day during the week and one weekend day, if that's how I want to use my rest days that particular week. Doing this helps me to keep focused, and allows me recovery days when I need them.

-run 3 times a week: 1 easy run for recovery, 1 faster pace run and 1 long run. This is a very basic running regimen for me, but it's helped me to up my speed over the last couple of months. 

-juice as a meal replacement 5 times a week. Maybe I'll do breakfast or lunch, it really depends on when it's most convenient for me. I love the nutritional benefits from juicing though, and I want to continue juicing regularly. 

-eat clean. Primarily veggies, fruits in the morning/early afternoon, chicken breast, tuna steak and shrimp. I also need to replace my usual romaine with something more nutrient-packed, like spinach or kale. 

-cut back on dairy intake. I'm lactose intolerant, so clearly, my body does not want that stuff. BUT I love cheese and am not willing to cut it out completely. I think 3 times a week is realistic for me, and I know my digestive system will be thanking me for it.

So to help me crush my goals, I've created a Google document that I can mark off each day as to whether I hit my daily goal. Feel free to use or tweak this document! You don't need a gmail account to access this document! Just click HERE to access it, hit File, Download as Word doc. Easy peasy!

If you're interested in the challenge, please comment below! You can share your goals or keep them to yourselves, but anyone who comments will get personal encouragement from yours truly!! Feel free to email me at beerandbrusselsprouts@gmail.com for fun email motivation, to share your goals, or ask questions about food, workout ideas, etc.! Consider me your not-yet certified online personal health coach. ;)

Let's get these goals mapped out so we can have our healthiest summer yet!! And remember...

Recipe: Chocolate-Peanut Butter Chia Pudding

I've seen this recipe floating around Pinterest, and last night, I mixed it up to try it out for today's breakfast!

Chia seeds are a pretty popular superfood, and with lots of fiber to help keep you full, they're a great addition to add to your breakfast if you're trying to drop some pounds! They've also got a good amount of protein - around 4.4 grams of protein for every 24 grams (about 2 tablespoons). This recipe weighs in at about 331 calories, so not too bad for a breakfast that'll definitely keep you full for a few hours!

Chocolate-Peanut Butter Chia Pudding
12 ounces (1 1/2 cup) of unsweetened Almond Breeze chocolate almond milk
4 tablespoons of chia seeds
1/4 tsp PB2
1/4 tsp raw cacao powder
zero calorie sweetener (optional)

Measure out the almond milk in a mason jar (you'll get points for being oh-so-hip right now). Add dry ingredients.

Close the mason jar and SHAKE, SHAKE, SHAKE SENORA! Hit that link, dance and shake that jar for the full 3 minutes and 40 seconds, or until the dry powder seems to be mixed with the almond milk. Pop that bad boy in the fridge and let it sit overnight. In the a.m., add in a zero cal sweetener such as Smokey Mountain Sweetener, and enjoy your chocolate-peanut buttery goodness.

Side note about PB2 - way better option for getting your PB fix - without all those calories! PB2 comes in regular and chocolate-pb flavors and has only 45 calories for 2 tablespoons, as opposed to peanut butter, which has at LEAST 190 calories for 2 tablespoons. What is it, you ask? Well, I'll tell you what it ISN'T: full of preservatives and garbage! PB2 is basically ground up peanuts; more specifically, PB2 consists of roasted peanuts, sugar and salt. That's it. I'd love if it was straight ground up peanuts without the sugar and salt, but what can ya do. Anyhoo, order that shit from Amazon, save yourself some dinero and use it in your chia puddin', smoothies, on your Yonanas (OH YES, THERE WILL BE A YONANAS POST SOON!), or Google recipes using PB2 for some low-cal peanut butter heaven. 

AFTERNOON UPDATE: Instead of eating this for breakfast at 7am when I usually eat, I waited until my "lunch break" at 10:30 am and it kept me really full until about 3! 

Recipe: Roasted Brussel Sprouts with Garlic Aioli

Since the birth of this blog, several friends have commented that they never knew I loved brussel sprouts as much as I do... well, I do! I typically eat them around 4 or 5 times a week (maybe that's weird...) but when you've got some solid brussel sprout recipes that you keep in heavy rotation, then add in the fact that those little green babies are hella good for you, it's hard NOT to have them multiple times in a week!

That said, I wanted to share one of my favorite recipes for brussel sprouts! I know some of you aren't entirely convinced that they're one of the best vegetables on the planet, but give this recipe a whirl and see if you aren't at least willing to stick them in the top three. :)

Roasted Brussel Sprouts with Garlic Aioli
20 or so brussel sprouts (this could easily feed 2 people... 1 if you're greedy/skip the rest of dinner :) )
extra virgin olive oil
salt & pepper
red onion
coconut oil
paprika or chili powder

Aoili:
6 tablespoons of mayonnaise (you can use light or vegan, too!)
1/4 teaspoon of minced garlic
1/4 lemon, squeezed
1 tablespoon parsley, chopped fine
salt & pepper
a couple shakes of red pepper flakes, depending on whether you like heat or not (I don't; I'm a wimp)

Wash and cut the brussel sprouts in half. Lay them on a baking sheet, drizzle with EVOO, season with salt (I LOVE Himalayan pink sea salt!) and pepper and toss that shit into the oven, pre-heated at 400 for about 15 minutes. They should start carmelizing and turning brown and looking gorgeous.

While that's happening, chop your red onion - you can do yellow or white too; I just think red is prettier :) - and toss it in a pan with some coconut oil. Let the onions start getting sexy in the pan. Add S&P and some paprika or chili powder for a nice smokey finish.

Also while the brussels are roasting, make your aoili! Put everything into a small bowl and stir it all up! Try not to eat too much of it before your brussels are done. #oops

When the brussel sprouts are done (you can poke a fork through them relatively easily), mix them with the onions.

***A super fab addition would be to fry up some bacon, chop it up and add to this mix. Sadly, this blogger has a pork allergy and can't do bacon anymore, but OMG if I could add bacon to this dish, I'd do nothing but sit around all day and eat it.

Plate that green goodness, pour yourself a nice beer and enjoy! :)

EDIT: Clearly, this recipe makes brussel sprouts much more caloric than if you steamed them. It's definitely not a recipe I do every day, but it's a delicious addition to put in the rotation! If you want a cleaner, less caloric way to enjoy brussel sprouts, simply wash, cut and toss in a microwave-safe bowl with about an inch of water in the bottom. Nuke for 4 minutes and voila! Personally, I'm trying to lower my overall salt intake, but they're fab with some salt, pepper and onion powder. Oddly enough (or maybe not?), they're good dipped in mustard too. Maybe that's also weird... Whatevs.

Happy almost Friday!

No Gym? No Problem!

Hey guys! So, a lot of you have been asking me about different things that you could do for a great workout if you don't have the disposable dinero for a gym membership. Here are some fantastic resources that you can utilize if you live in/around the Baltimore/DC, Philly or NYC area! :)

1. November Project - This is an amazing grassroots fitness movement that happens in most major cities! Baltimore, DC, Philly, NYC, Boston, San Diego, and several more cities have a November Project chapter! The tribe, their term of endearment which I love, meets once a week, usually around the crack of dawn, for a free workout outside! I recently had the pleasure of doing NP Baltimore's 4 mile fun run, and I had a BLAST. Amazing vibe. Amazing people. Check them out! NP Baltimore meets every Wednesday at 6:30am at Rash Field at the Inner Harbor. Once school lets out for the summer, that's where you'll find me on Wednesday mornings! #verbal ;)
2. Baltimore's Inner Harbor Waterfront Wellness Series 2014 - every Saturday and Sunday morning until August 17 you can take free classes at West Shore Park at Baltimore's Inner Harbor! Saturday's schedule is bootcamp at 8am and Zumba at 9am; Sunday is yoga at 8am and parkour at 9am. Register here for the whole summer and drop in whenever you have a free weekend morning! I took a class last weekend, and the organizer of the wellness series is a lovely person!
3. Charm City Run's Free Thursday Group Runs - CCR welcomes all paces at their Thursday evening fun runs that leave from McHenry Row at 6:15pm. They often do information sessions before or after the runs too! I recently attended a fun run with the Annapolis CCR and got some great tips on hydration and nutrition! 
4. Free Zumba in Patterson Park - Free Zumba near the Pagoda on Thursdays at 6pm. Free classes run from June 5-26. All levels are welcome, and you can bring the kids (as long as an adult is there with them)!
5. 16 Washington D.C. Area FREE Fitness Events for the Month of June! - yoga, pilates, boot camps, barre, Les Milles Grit, running events and so much more! Definitely check this site out if you live near DC for some awesome free events all month long!
6. Lululemon - Check out their website for their free yoga series that they put on in most cities! Here's the link for Philly. Here's the link for Baltimore. Here's the link for just one of their stores in NYC.
7. Breakaway Bikes Free Saturday Rides - If you're a Philly friend, check out Breakaway Bikes for a free ride Saturdays leaving at 8:30; they'll even provide the wheels!
8. Meetup - Whereever you live, check out Meetup and find a free fitness group that you want to try out! There are free groups for running, hiking, yoga and tons more - just look up what strikes your fancy.
9. State and National Parks - check out your nearby State or National Park for a free.99 place to run, walk, hike or bike!

OR...

    10. Hit me up for a workout date! I'm always down for a run, hike, walk or on-the-fly boot camp! And SOON (hint, hint), I'll have the legit knowledge to drop on you for a REAL/certified boot camp. ;)

Whatever it is that you are - or think you might be - interested in doing, check out some of these free events, and get moving! :)

Recipe: Lemon-Balsamic Vinaigrette

Happy Wednesday! I wanted to share a recipe for a great salad dressing that I've been using lately! Since I started counting my calories in January, I've been eating a salad for lunch almost every work day, and I've found that the key to preventing yourself from getting bored with salads every day is to vary the dressings that you use (and the toppings, but I'll post about that some other time).

This recipes isn't of my own creation, and the original can be found at Country Living. It's a great, light recipe that can handle changes in seasoning, depending on your mood and taste preferences.

Lemon-Balsamic Vinaigrette

3 tablespoons fresh lemon juice
2 teaspoons balsamic vinegar
1/2 teaspoon salt
1/4 teaspoon fresh ground pepper
1 garlic clove, minced
1/2 cup extra virgin olive oil

"Combine lemon juice, vinegar, salt, pepper, and garlic in a medium bowl. Whisking constantly, add the oil in a thin stream. Remove the garlic and serve or store refrigerated for up to 1 week."

This is how Country Living instructs you to make the dressing; I, however, just toss everything into a mason jar, close the lid and shake the hell out of it. I don't always have fresh garlic on hand, so a 1/4 tsp of garlic powder will do just fine. I also don't add salt, to cut back on the sodium. Another option to vary the flavor profile is to use red wine vinegar instead of the balsamic! SO MANY OPTIONS!

A tip for this recipe to cut calories is to use 1/4 cup of EVOO and 1/4 cup of water. I haven't tried this, but I'd think that between the lemon juice and vinegar, it would still taste pretty fabulous! Generally speaking though, if your salad is loaded with veggies, I wouldn't worry too much about cutting calories. EVOO is a healthy fat that your body needs, and the ratio of lemon juice and vinegar to olive oil isn't too bad.

Enjoy!