Habachi-Style Chicken Fried Rice

 

Asian Fusion!

I love good Asian food! Did you know that Irvine, CA (where I currently live) has the most prominent Asian presence in the country? I've learned so much about different cultures and what real Asian food is like since I've been here - and let me tell you, its not our Americanized Chinese takeout. From Pho, Hot Pot, Dim Sum, Poke, all the way to Korean barbecue and Thai food, Irvine is Asian food central!

So even though I'm surrounded by all of this good food, most of the time my favorite way to enjoy my favorite Asian tastes is at home. And yeah, its probably pretty "Americanized", BUT I like to make it homemade so that I can ensure I'm using the healthiest ingredients possible!

For example, this dish has less than a tablespoon of oil! You read that correctly. Honestly, you don't need more than that, and why restaurants do it is beyond me because both me and my husband prefer this recipe over most takeout (which is typically loaded).

Here's what you'll need:

• 2 large Chicken Breasts, cooked

• 2 cups Brown Rice, cooked

• 2 large cage-free Eggs

• 1/2 bag Stir Fry Vegetables, steamed

• Less Sodium Soy Sauce, to taste

• 1/2 Tbs Pure Sesame Oil

• Fresh Garlic (or Garlic Powder / Garlic Salt), to taste

• 1 inch Fresh Ginger (or 1 tsp Ground Ginger)

• Sriracha, to taste (optional)

• Sesame Seeds, to taste (optional)

• Olive Oil, *sprayed* not poured!

Can you tell I shop at Walmart a lot? Don't knock Great Value products til you try them! I'm all about saving money. Although, I've become a big fan Trader Joe's recently... its like a health-food wonderland in there.

The Chicken

ANYWAY....Let's talk about cooking up this yummy recipe! So I know I said 2 Chicken Breasts (cooked), but I'd love to show you my personal favorite way to cook up chicken breasts that literally fall apart at the touch of a spatula (aka no cutting or chopping required!!!)

Don't worry, I'll make this quick! I do this same process for meal-prep chicken too. Easy 2-step process!

1. Throw a couple large chicken breasts in your pressure cooker with about a cup of water and any desired seasonings. I like to go ahead and add in some Asian flavors by adding Sriracha, sesame seeds, and a little soy sauce.

2. Cook for about 30 minutes - I do this first, then work on cooking up the Brown Rice and getting my wok ready for the real fun. By the time everything is ready to add to the wok, the chicken will be done as well!

Pro Tip: Save the leftover juices into a freezer bag for later use and even more flavor!

 

Hibachi Time!

Grab a large frying pan or even better, a wok, and let's get cookin'! I'm obsessed with my wok. The high sides make it perfect for stir-frying rice and other large quantities of things without making a

mess! Plus, non-stick is a HUGE plus (and helps with not needing much oil!)

1. Make sure all preliminary ingredients are ready to go. Steam your veggies (don't overcook, as you will be stir-frying them as well), cook your chicken, and cook your rice (I use instant Minute brown rice)

2. Heat your wok to medium-high, and grease using olive oil spray (not poured oil). You can buy this in a spray bottle or compress it yourself. If you must use olive oil, use less than a tablespoon.

3. Add the main ingredients: cooked rice, eggs, chicken breasts, and steamed veggies. Using a wooden spatula, mix the ingredients together uniformly (the chicken should easily fall apart when you press it with the spatula)


4. Once mostly uniform, add in the soy sauce, sesame oil, ginger, garlic, and sriracha to taste. I like to add the sriracha last and on top for looks!

5. Literally done. Wasn't that easy? Drizzle with your favorite sauce and serve it up!

One of my favorite sauces to add-in at the end is Terry-Ho's Yum Yum Sauce. This is that yummy and dangerously good yellow sauce that is served at hibachi restaurants like Stix, Hokkaido, Kobe, or Japanese Steakhouse! It's kinda loaded, so I only use about a tablespoon!

P.S. Since so much of this recipe is to taste, its hard to pinpoint the amount of calories and macros you're consuming. I highly recommend measuring out all of your portions, especially the rice and sauces!

 

The Verdict

First of all, did you know this dish in restaurants or takeout can be easily over 1,000 calories per serving? We just cut that in half, my friends. Have you a takeout style dinner in only 500 calories!!!

For 1/4 of the recipe:

• 500 Calories

• 34g Protein!

• 8.3g Fat (only 1.3g Saturated Fat!)

• 1.7g Sugar (um, wow)

• 68g Net Carbohydrates (worth it)

I hope you enjoy this recipe as much as Tristan and I do; It's a weekly favorite for us! Leave  comment or inbox me with any questions, comments, or recommendations! Thanks <3

"Healthy Yums with Madi" - And Why the Name is Changing

 

The End of an Era

Ever since I started blogging about my healthy eating or "diet" per say, I have been using the title The Skinny Café. Being the basic chick that I am, this name came from a Facebook post I made two years ago about my own version of a "skinny" Starbucks Pumpkin Spice Latte and wanting to start my own little "Skinny Café" where ideas like these could flourish and be shared with others. This post had so much positive feedback that I decided to go for it! I might not have been able to start my own physical café, but I could create an online platform that shared my recipes and ideas. And so begun The Skinny Café journey!

However, I must be honest, there have been many times where I feel that the name doesn't do justice to what I truly want to share via this blog, and can be misleading as to my goals for myself and others. Recently, I have come to terms with my goals in regards to my diet, my body image, and even my spirituality. I have decided to change the name of my blog from The Skinny Café to "Healthy Yums with Madi", or "Healthy Yums" for short, and here's why.

Health and Wellness > Body Image

For as long as I can remember, I struggled with accepting my body as is. Regardless of my weight, the image in the mirror, or what I heard from others, these constant pressing words flood my mind: "not good enough". Although I wouldn't escalate these feelings to that of an eating disorder, they most definitely consumed me (no pun intended). My favorite verse to look to during these emotional moments was (and is) always Psalm 139:14:

For you formed my inward parts; 
 you knitted me together in my mother's womb. I praise you, for I am fearfully and wonderfully made. 

 

If God designed me in his image, I don't need to force myself into other image than his own. If I look
upon myself with dislike or disgust, am I not ridiculing His creation and design which is by definition, flawless? The same God that made the ocean, the mountains, and all the wonders of the earth also made me and you.

This is not to say that we should give up on "dieting", but rather should focus on health and wellness instead of trying to attain this concept "skinny" not designed by God, but conjured by society's ever-changing and unattainable standards. Society's "perfect image" will always change, but God will never change, nor leave us or forsake us.

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God?

 

1 Corinthians 6:19 (above) along with Psalm 139:14 is why I have changed the name of this blog. Our bodies are temples - not to be molded to the world, but to be molded by God and for God. Our bodies are to be loved, respected, and cared for. 

A Physical and Spiritual Journey

Recently, I have joined an incredible group of women and men who take time out of their day at work to fellowship with other believers and focus entirely on God's word. During this study, a question was raised about what we prioritize over God without even realizing it. What is it that keeps us from spending time in his Word, loving Him to our best ability, and fully surrendering ourselves to Him?

Although I had heard this so many times throughout my years, for the first time a new idol showed its face to me and caused me to dive deep into self-reflection. That idol was my dieting - my desire to eat for the purpose of body image and obtaining worldly standards. Not only have I been denying that He made me in His flawless image, but I have spent countless hours researching diets and weight-loss tips. This is time that should have been devotional. Time that should have been His.

Let me be clear - I am not in any way giving up my healthy and low calorie/fat/carb/other way of cooking or sharing these recipes with others! I want to keep doing this, as it's become a side-passion of mine over the years and I've received very supportive and positive feedback. However, the focus is no longer on being or becoming this abstract concept of "skinny", but learning to eat for self-improvement, health maintenance, and wellness (and in doing so will cause you to lose weight if that is your goal!).

I hope that this seemingly simple change is not only accepted, but understood among my supporters. Thank you all in advance for your love and support!

Skinny Sesame Chicken

Why order takeout loaded in unnecessary oils, fried batter, and who knows what else when you can make something equally as delicious at home that is half or less of the fat and calories? I am a huge fan of sesame chicken and order it literally every time I go to a Chinese restaurant - and I will continue to. But when I am craving it in the middle of the week and don't want to wreck my diet, this recipe is perfect and just as satisfying!

Since we all go to different Chinese takeout restaurants, I'm going to be comparing my Skinny Sesame Chicken with Panda Express' Honey Sesame Chicken (scroll past the recipe to view nutrition facts!).

 

Ingredients:

Makes four 4oz servings of Skinny Sesame Chicken at 290 calories per serving:

For the Chicken:

• 1 lb Boneless, Skinless Chicken Breasts
• 1 large Egg
• 1 Tbs Olive Oil 
• Olive Oil Cooking Spray 

For the Sauce:

• 1/4 cup Lower Sodium Soy Sauce
• 1 Tbs Toasted Sesame Oil
• 2 Tbs Cornstarch
• 2 tsp Honey
• 3 Tbs Sesame Seeds 
• 1 clove Garlic (or minced)
• 1 Tbs ground Ginger
• 1 pinch each Salt and Pepper
• 3 Tbs (more, if desired) Sugar Substitute

 

Directions:

1.  Tenderize the chicken breasts using a meat tenderizer or other tool - this makes the chicken so much more tender and it takes much better to the sauce

2.  Dry chicken with a paper towel - this is necessary so that the egg wash sticks to the chicken

3.  Cut the chicken breasts into bite-sized pieces (about one and a half inch)

4.  In a medium sized bowl, pour the whisked egg over the cut chicken. Toss chicken to ensure all is coated evenly.

5.  Bring a large frying pan or wok to medium-high heat and coat with cooking spray before adding 1 Tbs of olive oil. You may use more oil if desired, however I was able to "fry" the chicken in only a tablespoon of olive oil and periodically re-spraying the pan with cooking spray.

6.  Place the egg-coated chicken in the pan in a single layer and let simmer until the first side is completely cooked, then flip. This keeps the egg batter in tact while "frying".

7.  While the chicken cooks, mix together the ingredients for the sauce as listed above. It will seem thin, but when added to heat it will thicken.

8.  When the chicken is fully cooked, set heat to medium-low and pour the sauce over the chicken. The sauce will thicken (for thicker sauce, heat longer before serving - I like mine really thick!)

9.  Serve over a bed of steamed brown rice, with broccoli, or alone! (Or any other side dish, of course!)

 Y'all, this is seriously so good. No tricks. Tristan (the hubby) loves it and claims the leftovers for his work lunch the next day. It's perfect for a family dinner, date night, or even meal prepping! I plan on taking some in my work lunches with brown rice or broccoli!

And the best part (besides the taste of course) is how low in everything it is! Check out these nutrition facts:

 

 

Nutrition Facts:

For my Skinny Sesame Chicken (4oz chicken plus sauce):

• 290 Calories
• 26g Protein
• 15g Fat (only 2g Saturated Fat)
• 15g Carbohydrates
• 4g Sugar

So let's compare that with Panda Express's similar dish...Panda's sesame chicken clocks in at 400 calories, 15g Protein, 22g Fat (4g Saturated Fat), 40g Carbohydrates, and 19g Sugar....WOW. I literally beat every category, right? This recipe turns a complete cheat meal into a very doable dinner on a diet!

Forget takeout (mostly) and try this instead. I promise you'll be impressed!

Got ideas of your own? Inbox me or leave a comment! Also, feel free to give me a follow using the sidebar on the right! (:

Protein Packed Skinny Cinnamon Waffles

Sound the sirens, this protein packed waffle is going down in history (or at least my history). I love waffles so much, but the store bought mixes are often high in literally everything: refined carbohydrates, salt, sugar, calories, you name it. I use mixes sometimes (I'm a big Hungry Jack fan), but in the middle of the week when I'm craving a decadent breakfast treat, this is perfect! It's sweet, fluffy, and packed with 32 grams of protein and only 2 grams of sugar!

Aside from the nutritional benefits, the best part is that it's so simple to make and only 5 ingredients:

• 1 scoop Vanilla Protein Powder (I used Pure Protein from Walmart)
• 1 large egg, beaten
• 1/4 cup unsweetened Vanilla Almond Milk (you may also use skim milk)
• 1/2 (or more) tablespoons of Cinnamon, Pumpkin Spice, or All-Spice 
• 1/4 teaspoon vanilla extract (optional)
• Any other mix-ins, fruit toppings, or syrup (I used honey instead of syrup) you desire!

 

Cooking Instructions:

**This is the general recipe. but don't be afraid to make it your own by adding in some additional flavor! See my ideas after this.**

1. Combine all ingredients in a bowl until creamy and smooth - you may want to add more almond milk depending on the consistency. 
2. Heat your waffle iron to low or medium heat. Important: these waffles get done very quickly, so check on them frequently to ensure you get them the way you like them!
3. When your waffle is done, add your desired toppings or syrup and enjoy! Easy peasy. 

 

 

Dress it Up! 

I have so many ideas for how to customize these waffles for any craving! Need a fall-crazed pumpkin spice fix? How about peanut butter, chocolate, blueberry, or any other waffle you've ever had? Make your own gourmet waffles without the sugar, fat, calories, and all that other bad stuff! Here's some add-in/add-on ideas:

• Honey or other natural ingredient in place of sugar-loaded high-fructose syrup
• Light Buttery Spread (I use SmartBalance) instead of fatty stick butter
  
• Dark Chocolate Chips (high in antioxidants, lower in sugar and fat than Milk Chocolate chips)
• Pumpkin Pureé with Pumpkin Spice
• Blueberries or other fruit
• Peanut Butter (PB2 or a good old-fashioned tablespoon of the real deal)
• Cocoa Powder & Sweetener (for a full on chocolate waffle)
• Panko Chicken on top or side (for that mid-week Chicken & Waffles craving! That happens to everyone, right...?)

 Regardless of your choices, this waffle is revolutionary in my book and I hope it will be in yours too!

 

Nutrition Facts:

For one large waffle using the base ingredients listed above and no toppings:

• 230 Calories
• 32g Protein
• 2g Sugar
• 8 Net Carbs
• 8g Fat

Isn't that amazing? I hope you enjoy this recipe and the rest of my content! If you'd like to follow my blog, use the sidebar on the right-hand side to subscribe.

Thanks for the read and as always, I am always welcoming of suggestions, comments, and recommendations!

Instagram: @the.skinny.cafe

10 Products You Need On Your Grocery List ASAP

****This is in addition to the healthy products you should already be buying such as fruits and veggies, lean cuts of meat, and other generally healthy and essentially skinny items!****

Disclaimer: while some of these photos are mine, I have also included other examples that best represent these products either from their brand name's source or creative commons!

 

1. Almond Milk

A few years ago, my friend introduced me to an entirely new concept to me - almond milk. I was so skeptical at first, but decided to try it. After all, I hated regular milk unless it was in cereal or in extremely small doses. Now, I can't function without it! If you haven't noticed already, almond milk is a key ingredient in numerous recipes of mine. It has little no fat, has no chance of hormones commonly found in dairy milk, and has a rich and sweet taste that is oh so delicious.

Here's a short list of just a few of many things I've made using almond milk:

• Smoothies
• Milkshakes / Protein Shakes
• Cookie/Cake/Brownie Icing
• Instant Jell-O Pudding
• Café Lattes, Frappuccinos, Iced Coffee
• Hot Chocolate
• Bread Pudding
• Cobblers, Cakes, and Muffins
• Oatmeal
• Egg-less Cookie Dough

Almond milk makes a huge difference when it comes to the fat content and calorie count of these dishes - especially when you buy a reduced sugar or unsweetened version. It's also loaded with calcium - many brands have more calcium than a serving a dairy milk.

I can definitely say that my favorite brand is Almond Breeze, and I either purchase the Reduced Sugar version (Vanilla) or an unsweetened Vanilla version (30 calories!). If you're new to almond milk, I definitely recommend keeping to the sweetened versions first! The unsweetened versions are better for cooking when you plan ton use an additional source of sugar or sweetener.

Seriously, throw this in your shopping cart ASAP. Did I mention it stays good much longer than milk does?

2. Rotisserie Chicken

Winner winner chicken EVERYTHING. Just about every grocery store sells freshly made whole rotisserie chicken and there are SO many things you can do with it! I get one of these almost every week because so many of my favorite quick meals are made with one of these guys.

Here are some of my favorite things to make using rotisserie chicken (aside from just eating it plan or dipping in my favorite hot sauce or BBQ sauce!):

• Pulled Chicken Sandwiches
• Chicken Quesadillas/Tacos
• Sheet Pan Fajita Nachos
• Skinny Buffalo Chicken Dip (click for link!) (picture ->)
• Chicken Alfredo
• Light Caesar Salad
• Loaded Barbecue Baked Potatoes
• Stuffed Peppers

If you don't regularly buy rotisserie chicken, you are seriously missing out on EASY and CHEAP dinners that are high in protein and low in fat! Walmart has incredible ones and they're  typically only $5 for a whole chicken.

3.  Light & Fit Greek Yogurt

 

I LOVE Greek Yogurt! Not only is it delicious, but certain brands make incredibly tasty flavored Greek yogurt that is high in protein and low in carbs and sugar. I've inspected almost all the brands at the store, and my favorite has been and will always be Dannon Light & Fit GREEK! I have a container of my favorite flavor - Strawberry Cheesecake - every other morning before work (with some cinnamon toast on the side). This brand beats all of the others when it comes to calorie count, fat content (most Greek yogurt is fat free by design), sugar content, amount of carbs, and being high in protein. Its the perfect combination and one container is only 80 calories! This brand also has Light & Fit Greek Smoothies, which are the perfect post-run drink and treat!

Also, from the same brand, you can by large tubs of Light & Fit GREEK Yogurt to use in smoothies or other desserts, or to eat by itself with some granola or fruit topping! The most common flavor is vanilla, but there are a few other flavors as well. Be sure to look at the Nutrition Label to be sure you're picking out the right one! These can be tricky and easy to buy the wrong thing.

Mix with almond milk, fruit, protein powder, or many many other options for an amazing smoothie, dessert, or whatever other creation you desire! Remember my Very Berry Yogurt Bark?

5. Panko Breadcrumbs

Another must-have in my kitchen! Panko breadcrumbs are the PERFECT alternative to fried crust on chicken, fish, pork-chops, and more. If you've ever used Shake'N Bake, this is essentially the same thing except you can buy it in bulk and for less money, mix in your own seasonings, and its typically much lower in sodium or other unnecessary ingredients!

The picture from above is one of my personal favorites - Parmesan Panko Crusted Tilapia. By adding some Parmesan and garlic salt to the already Italian seasoned Panko crumbs, I end up with delicious and crispy "fried" fish.

Another favorite is my Skinny "Fried" Chicken Nuggets (click here) which are basically my "copycat" Chick-fil-A nuggets (see picture to the right)! These are delicious, tender, and easy to make. And SO satisfying.

And now, we have beautiful inventions like Air Fryer that make Panko-crusted foods even crispier! Just the other day I coated tenderized chicken breasts in Panko breadcrumbs seasoned with paprika, onion powder, and garlic, threw them in the air fryer and BAM. Instant dinner and a packed lunch for my hubby for the next day.

5.  PB2 - Powdered Peanut Butter

This is by far one of the BEST discoveries I have ever made! My cabinet stays stocked with both the regular and the premium chocolate PB2 at all times and here's why: it taste's exactly like the real thing but has a FOURTH of the calories and a TENTH of the fat.

The concept is simple. Mix two tablespoons of PB2 powder with one tablespoon of water until creamy for the consistency of real peanut butter, OR....mix the powder into desserts and smoothies, make it more runny and drizzle over ice cream (like Halo Top!)...the possibilities are literally endless. Here's what I have made using PB2 (and there's SO many more ideas out there):

• Peanut Butter Toast
• Peanut Butter Pie (pictured above ^^)
• Fruit Dip
• Peanut Butter Oatmeal
• "Reese's" Smoothie (pictured right -->)
• Apples & Peanut Butter
• Peanut Butter Cookies
• Peanut Butter Waffles

6. Skim or Velveeta Cheese Singles 

Okay, who doesn't use single slices of cheese? This is essential. The mistake that people make
however is that they simply grab the same cheese they've been eating for years without checking the nutrition label. I have stood in the cheese isle for honestly way too long - long enough for people to stare at me strangely while I check each individual label as I search for the best cheese for my diet.

I use cheese singles almost every day. From breakfast sandwiches to melting them over broccoli or chicken, these little suckers are diet essentials - but only if I buy the right ones!! I swear by two particular types: Kraft Skim Cheese singles (pictured on the right on one of my BBQ Turkey Burgers), and Velveeta Singles! I really don't think I could survive a diet without these.

Here's what I use them for:

• English Muffin Sandwiches
• Bagel Sandwiches
• Cheeseburgers / Turkey Burgers
• Chicken Sandwiches
• Melted over Broccoli 
• Cheese Toast
• Melted over chicken
• Grilled Cheese
• Cheesy Eggs
• Cheesy Mashed Potatoes

7. Smart Balance Light Buttery Spread

There are SO many reasons why this product is on this list and a perfect butter substitute for almost everything. Full fat stick butter may take the cake (pun intended) when it comes to baking decadent desserts, but that doesn't mean that you should use the same fat-stick for your toast, pasta dishes, and other daily uses. And yes, I said fat-stick! That's exactly what it is and unless you're on a ketogenic diet or baking without regard for fat and sugar content.


Smart Balance Light Buttery Spread (the Flaxseed Oil version is my favorite but Olive Oil is great too!) is 50% less fat and calories than butter or stick margarine. It's full of flavor and melts beautifully on warm toast, in pasta dishes, makes delicious french toast, and even works in some baking!


A tablespoon of Smart Balance Light Buttery Spread clocks in at only 50 calories, 5 grams of fat, and only 1.5 grams of saturated fat. It's extremely natural and even dairy free! My mom calls it "Jesus Butter" for obvious reasons!

8.  Thomas Light English Muffins & Whole Wheat Bagels

Perfect segway from Number 4! And I actually JUST had a post about sandwiches you can make with these products (click here to read)! Thomas Light English muffins are incredibly delicious and only 100 calories each. They're also packed with fiber and are multi-grain. Same goes for the bagels - higher in calories but SUPER filling and great for a workout day or for lunch or dinner. There's a lot you can do with both English muffins and bagels too! Breakfast sandwiches (egg McMuffin style) are my favorite, but you can also make delicious mini pizzas, or just have them plain with cream cheese or jam!

Honestly, these sandwiches keep me SO full. I can eat one at 7AM and not be hungry until noon. My ideal combination is a slice of either Kraft Fat Free Skim Cheese or a Velveeta Single, some breakfast meat, and a homemade egg patty made with either one cage free egg or Egg Beater's (egg whites). On busy days, I go without the egg and just have the meat and cheese muffin.

Even without the egg, this entire sandwich is 200 calories (using Velveeta) and has 14 grams of protein, 8 grams of fiber, and only 2 grams of saturated fat. Its the perfect healthy breakfast and I eat this literally every other day! I alternate between these heart healthy sandwiches and the already-mentioned Strawberry Cheesecake Greek Yogurt with cinnamon toast!

See my last post, "Brunchin' and Crunchin'" for more information about these breakfast sandwiches including a recipe using Thomas Whole Wheat Bagels!

9. Halo Top Ice Cream

Okay so I have an entire product review post about Halo Top ice cream as compared to other popular brands because it is THAT amazing. It absolutely tastes like the high calorie brands but has incredible benefits and almost no calories or fat. Click here for the full review!

And in case you don't feel like reading an entire other post, check out this fab nutrition label for one of my favorite flavors, Peanut Butter Cup:

Read it and WEEP with joy! Want to that compared to Ben and Jerry's?? (spoiler alert: this may bring intense sadness if you've indulged in Ben and Jerry's on multiple occasions):

It's over FOUR TIMES more calories, almost NINE TIMES as much fat (and 14 grams of saturated fat),  over TWICE as many carbs, and FIVES TIMES more sugar!! It may be okay for a rare treat, but if you want to have a cup of ice cream a couple times a week or more, you better be hopping on the Halo Top train and fast!

10. "Grilled and Ready" Chicken

!! Busy student/mom/office worker alert !! Whether you go with Grilled Chicken Breast Fillets, Fajita Chicken Strips, or Grilled Chicken Strips, there are SO many ways to create healthy meals that are low in fat and packed with protein and flavor! These products are found in the frozen meals section and come with enough chicken for several servings. Tyson, John Soules, and general brands are all great options for these!

Thaw out or warm up the amount of chicken you want, and bam. "Grilled and Ready" just like that package says! Of course, homemade chicken without preservatives is always better, but if you're low on time or need quick meals for work, these products are perfect. Look for these products ASAP and make meals like this:

• Grilled Chicken Salad with Light Dressing
• Grilled Chicken Sandwich
• Chicken Quesadillas
• Chicken Alfredo
• Pita Fajita (pictured right -->)
• Chicken Gyros
• Chicken with Vegetables
• Chicken Wraps
• Chicken Fried Rice
• Burrito Bowl 

See that "Pita Fajita" of mine on the right? Easy as 1-2-3 for a quick in-office lunch. Using a Joseph's whole wheat pita (4 net carbs!), John Soules Fajita Chicken Strips, one Velveeta Singles slice, and a bit of Velveeta Shredded Cheddar, I have deliciously spicy quick Pita Fajita (its a bit more of a burrito, but Pita Fajita sounds cooler). If I had more time, I would've added peppers and onions like a real fajita!

 

That's It! What are your essential grocery list items?

Are there products that you absolutely can't live without? What are they? Drop a comment below, email me, or comment on Facebook or Instagram (@the.skinny.cafe) with your suggestions, comments, or questions!

Brunchin' and Crunchin': Homemade Egg McMuffins & Bagelwhiches

Breakfast is by far my favorite food category, and I wholeheartedly believe that it can be eaten for any meal of the day. I grew up with "Breakfast for Dinner", "Brunch" before it was cool (was it ever not though?), and even a huge breakfast spread as our annual Christmas food. That's right, ham and turkey for Christmas has always sounded crazy to me! I always though you were supposed to have breakfast all day on Christmas. I looked forward to sausage balls and breakfast casserole just as much as presents on Christmas morning. 

Breakfast Blues

When we can't have our Southern favorites, however, we often stop by fast food joints like McDonald's and Chick-Fil-A and grab a quick and easy breakfast sandwich (or biscuit, but we'll save that post for later). Both of these places do have healthy options, for example both McD's and CFA have English muffin sandwiches made with egg or egg whites,  cheese, and a low-fat breakfast meat. However, these can still prove to be much higher in calories and sodium than what you could be making (and meal-prepping) at home. Not to mention much more expensive if you do it often! I could still go for an Egg White Delight and a Diet Coke from McDonald's any day, but it's SO much easier and saves so much time to make the sandwiches ahead. You can make them fresh each morning or make a bunch at once wrap them individually, and heat them up when you want them! Plus, you can mix and match types of bread (like bagels, toast, biscuits) and meat to give your breakfasts some variety.

My Recipe

I keep the fridge stocked with my favorite breakfast ingredients at all times (well, the healthy ones at least). In the picture to the left are the ingredients I used to make a yummy protein-packed breakfast bagelwhich for lunch on a workout day that required replenishing carbohydrates and high protein.

This recipe is good for any combination of meat, cheese, eggs, and bread that you choose plus any additional fixin's you desire! Here's what I use:

• Thomas 100% Whole Wheat Bagels (or Thomas Light English Muffins, Nature's Own 40 Calorie per Slice Wheat Bread, etc.)
• 1 or 2 medium/large eggs (1/4-1/2 cup liquid egg whites)
• 1 slice Velveeta Singles (or generic skim cheese single)
• 97% Lean Boneless Ham (or turkey bacon, turkey or chicken sausage, etc.)
• Olive Oil Cooking Spray (NO butter or liquid oil allowed!)

 

Let's Get Cookin' 

The cooking process is entirely up to you! I like to cook my eggs fried over-easy so that the yolk stays intact and adds moisture to the sandwich. Other people find this utterly repulsive (like my mom), and would prefer a well-cooked fried egg. I like to get the ham a bit browned on the outside in the frying pan even though its already cooked. About the time when I start the eggs, I lightly spray my bagel or English muffin with olive oil spray and pop it in the toaster so everything gets done around the same time. When its all said and done, the art begins! Arrange your sandwich to your heart's content and enjoy it fresh or wrap up for future on-the-go meals.

Nutrition Facts:

450 calories

34 grams of protein

50 net carbs

4.5 grams of saturated fat 

12 grams of sugar

This bagelwhich has the seal of approval for protein-packed workout day meal that's full of complex carbs and only healthy fats from the nutrient-rich egg yolk and ham. And I can take it to work or freeze for another time. What are your favorite breakfast recipes? Feel free to leave a comment on this post with any questions, feedback, or suggestions for future recipes and tips!

5 Principles of a Healthy Lifestyle

Hi everybody! It has been so long since I've posted, but the reasons why are all positive. Not only have I had big things happening in my personal life like getting married, graduating from college, getting a new job, and moving cross-country (you can tell I've been a bit busy!), I've also taken time to really evaluate what principals are central to maintaining a healthy lifestyle while still enjoying my favorite foods.

That being said, this post is all about my diet and why it works! When there's a plethora of pre-made "super" diets to chose from such as Weight Watchers (and other TV advertised paid plans), the Ketogenic Diet, The Paleo Diet, and so many more, it makes the decision of what is truly "right" for you really hard. I'm not knocking any of these highly rated weight-loss methods, but I will say that they're almost always short term, hard to keep up, and limit your food choices drastically.

The BEST way to maintain or lose weight permanently is to adopt a lifestyle guided by educated principals that YOU set. That means that you can make your diet as strict or as lenient as you'd like, knowing that the more strict your principals (most of the time), the more results you will see. I say "most of the time" because too strict of a diet is harmful and can lead to starvation mode (which can cause weight gain due to hormones that tell your body to store fat).

So what kind of principles do I use?

1. Set a daily goal for calories, macros, or points and TRACK them!

 

Regardless of what diet you are on, it is essential that you set a numeric goal if you plan on maintaining or losing weight. I highly recommend MyFitnessPal.com and the LoseIt! app. Both of these free applications will help you calculate a recommended caloric intake (and macros!) and log your foods each day. MyFitnessPal is what I have used the most throughout the years, and I am able to create recipes, scan barcodes, save meals and recipe ideas, and get a summary each day of how I've been doing. The app also connects to a Fitbit, Apple Watch, Apple Health, and a few other devices.

Alternative: If you absolutely refuse to do this (like my husband), you may skip this principal and still be successful if you stick to the other principals and have good judgment when it comes to portion sizes and overall food intake each day. I have several friends who do this as well, but most of them work out daily and require higher caloric intake anyway. I don't recommend this if you're new to adopting a healthy lifestyle unless you want to start small and start tracking later.

Disclaimer: it is OK to have a cheat meal every once in a while! I typically save one day a week for a meal out with my husband so that I can have something I love, regardless of how fatty or "loaded" it may be. I still recommend tracking this so you're aware of its impact and don't have these cheat meals too often or go on a binge!

2. Choose foods that are:

 

• High in protein
• High in fiber
• Low in sugar
• Whole wheat or whole grain
• Low in saturated fats (or choose "healthy fats")
• Not heavily processed (or at all)
• Low in calories

This is what I have found to be by far the best possible combination for a healthy and balanced diet that cuts out the things that cause weight gain. This principal makes grocery shopping easier when you have a mental checklist to go off of when you're reading that label.  Notice that this checklist is also very macro-based.

If you're new to "macros" or macro-nutrients, they comprise the three basic molecules in food that provide us with nutrition: protein, carbohydrates, and fat. Protein is always in good light, however both carbohydrates and fats get a bad rap for weight gain - but don't we have to have them? Unless you're on the ketogenic diet which takes out carbs almost completely (not recommended), YES! So its in your hands to make smart choices when it comes to these. Luckily, a lot of research has been done on this subject and we've learned that good fats come from things like eggs, certain vegetables, meats, legumes, etc. Also, we know that the best carbs to consume are ones that are whole wheat, whole grain, or that come from fruits and vegetables - these are also the same carb-rich foods that are high in fiber!

3. Plan your meals ahead!

 

This is so important. The more that you plan your meals ahead, plan what healthy ingredients to get at the store, and even track your meals in advance, the more results you will see - I promise. It is so easy to come home, not know what to cook, and simply pop a frozen pizza in the oven or run out to get fast food. This is okay sometimes, but you definitely don't want it to be a frequent occurrence. And for many of us, I'm afraid its the norm.

Before I go to the grocery store each time, I sit down and plan out what meals I want to make for lunch and dinner for the week and make a list of what I need to get to make them happen. This really alleviates stress when its time to decide what's for dinner, and honestly I think the whole pre-planning process is fun! Some nights before bed or when I have a break in the morning, I'll even track in MyFitnessPal what I plan to eat that day. It helps me "stick to the menu" and be more aware of my portion sizes. I definitely recommend tracking your meals before you eat them - it also avoids the "wow, I had no idea that would be so many calories / fat" freakout that can easily happen if you wait to track your food until after you've eaten it.

4. Eat (healthy) snacks!

Diets can be rough, and honestly three meals a day with nothing in between doesn't cut it for me. I eat at least one snack a day, but I make sure that unless its a special occasion, I stick to my delicious and healthy snack menu.

Here are some of my favorites:

• Apples & Peanut Butter
• One/Two Boiled Eggs
• Corn Tortilla Chips & Salsa (watch those portion sizes!)
• Celery & Ranch Dip
• Protein/Granola/Fiber Bar
• Light Smoothie
• A Small Salad
• Banana & Peanut Butter
• Yogurt with Fruit
• Two/Three Cuties (clementines)
• Pickles (if that's your thing; its definitely mine)
• FiberOne Brownie
• Halo Top ice cream

See? None of these should make you cringe (unlike some strange kale and quinoa snacks I see on Instagram)!

Pro Tip: put unhealthy snacks like potato chips on the highest shelf or save them for a cheat day. You can have them in small amounts if you'd like, but I have control issues when it comes to chips so I have to take extreme measures that require a either step-stool or admitting to my tall husband that I'm succumbing to my potato chip craving.

5. Incorporate exercise into your weekly routine.

 

If you're anything like me, this can be the hardest part. Not only do we live a busy life between school or work and day-to-day tasks at home, but when we do get free time, the last way we want to spend it is sweating. However, if you really push yourself to do this dreaded task a few times a week, it will stop being dreaded and start being enjoyable! You'll get used to the routine and crave that stress-relieving free feeling of being in the gym or on a run. Think of this is your getaway. You can get out of the house, have an hour or so to yourself to clear your mind, listen to music, and know that every move you make is bringing you closer to the body or fitness level you desire. Not only that, but you'll even start to notice changes in your daily moods, how well you sleep, and your energy levels during the day. Having a routine that involves some level of physical activity is truly essential to having a healthy lifestyle and supplementing your diet.

Choosing to be active and incorporate fitness into your daily or weekly routines has another two incredible perks for us dieters: weight loss / muscle tone will be accelerated, and (optionally) you can incorporate more calories into your day to replenish the energy you exerted during your workout.

Additional perk: cute gym outfits! 

I know, I know. Joining a gym or running around your neighborhood early in the morning isn't for everyone - and busy parents, late-workers, and the struggling college student can't always find the time to do this and that is OK! If you don't have the time or have injuries that prevents you from being active, adjust your daily caloric intake accordingly and know that little to no exercise means that you have to push even harder with your diet. I also recommend looking up some ways to burn calories and avoid being sedentary (or talk to your physician) if this is your case!

Other Rules and Principles are up to YOU!

 

With basic ideals such as my 5 Principles of a Healthy Lifestyle, you can add your own rules and personalize your plan so that it is even more strict (or make modifications if you're struggling).

For example:

• Limit yourself to whole wheats/grains only
• No eating after 7pm
• Set macro goals in addition to calorie/point goals
• Go to the gym 3-4 times a week
• Add a paleo/vegan/keto approach
• Cheat meal only once a week/month / every two weeks

 These are just examples, so no need to feel that they are necessary! This part is all about you and what you want your diet to be. The great thing about my 5 Principals of a Healthy Lifestyle is that it fits well with almost any commercial diet because the principals all focus on what your body needs in order to cut back on calories and promote wellness.

Please feel free to ask me any questions, leave a comment, or email me. I would love to know what you would like to see on Skinny Cafe! (: