Delicious Avocado Desserts!

Hey Guys!

Who doesn’t love an avocado, right?  Well I actually do know a few people who hate them but hey they’re a weird minority, nearly everyone and their granny love an owl avocado these days!

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Now there is obviously a lot of ways we enjoy our avocados, usually with eggs, on toast, in salads to name but a few but today I wanted to post about some really cool alternative ways we can use our favorite green fruit!

Avocado *Mocholate*  Pudding 

Ingredients

  • 2 medium size ripe avocados
  • 2 Tbsp vegetable oil
  • 1/3 cup agave or maple syrup (or honey for a non-vegan version)
  • 3 dates soaked in warm water for 15 minutes and chopped
  • 1/2 cup fair trade cocoa powder
  • 2 Tsp vanilla extract
  • 1/2 – 1 cup unsweetened original almond milk or similar non-dairy milk
Cooking Directions
  1. Add ingredients to a blender or food processor in this order: oil, dates, honey, vanilla, half your non-dairy milk, avocados, cocoa powder.
  2. Blend for 2-3 minutes until smooth. Pour in additional non-dairy milk a little at a time until the pudding is the consistency you want. Remember it will thicken after chilling in the refrigerator.
  3. Spoon the pudding into ramekins or bowls, cover and chill in the refrigerator until ready to serve.

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Avocado Brownies

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Ingredients
  • 1 large avocado
  • 1/2 cup unsweetened applesauce
  • 1/2 cup maple syrup
  • 1 tsp vanilla extract
  • 3 large eggs
  • 1/2 cup coconut flour
  • 1/2 cup unsweetened cocoa powder
  • 1/4 tsp sea salt
  • 1 tsp baking soda
Instructions
  1. Preheat oven to 350 degrees F.
  2. In a blender or food processor combine avocado, applesauce, maple syrup and vanilla.
  3. Add these ingredients to a large bowl and whisk in eggs.
  4. Add in coconut flour, cocoa powder, sea salt and baking soda and stir until well-combined.
  5. Grease an 8 x 8 inch baking dish with coconut oil and add batter.
  6. Place in oven to bake for 25 minutes (slightly less for fudgier brownies or slightly longer for more cake-like brownies).
  7. Allow to cool for 20 minutes before cutting into 16 brownies.
  8. Keep them on the counter in an airtight container at room-temperature for up to 2 days or for a longer shelf-life store in the fridge or freezer.

So there you have it two amazing avocado desserts that you wouldn’t believe are made with avocado because they taste way to good not be bad!

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As always love & positivity

Nicole X Cautious 2 Confident Fitness

 

Dairy Free?

Hey Guys!

I hope you’re all well! Today’s post is all about dairy! I often get asked about dairy in general weather its great for your health terrible for your health or to be taken in moderation.

Those of you who have followed my blog for a while will know that my son suffers with a lot of allergies one of which is to dairy, since he was born he has had no dairy in his diet he went from having severe eczema and in constant pain to now being anaphylatic  to all dairy (meaning his air passage ways will swell up and close if he ingests anything with dairy in it). Due to this milk isn’t really something I need in my life anymore saying that I will have a bar of chocolate with dairy in it or if I am treating myself to a Starbucks hot chocolate I will get cow milk in it but as I don’t drink regular tea or eat ice cream etc for the most of it I am dairy free, and often find that when I do take dairy my body doesn’t process it well anymore.

There are many conflicting arguments concerning dairy in our diets so I have included more information on why I am not all sold on dairy.

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  • Humans are the only species that actually go back to drinking milk after being weaned off.We not only go back to drinking our own species of milk, but also turn to an animal- usually a cow for milk.
  • Dairy may cause numerous allergy-based infections from ear infections, respiratory or gastrointestinal and skin symptoms (my son’s eczema). Anyone who suffers from these is recommended to have a strict 2-3 month dairy free period to see if symptoms ease. (-Dr Michael Greger)
  • Most milk comes from pregnant cows; therefore carry a lot more estrogen to your diet. Estrogen is another story in itself, I recommend you research it.
  • The cows are often fed antibiotics, engineered hormones, pesticides and other chemicals, that flow directly to…you guessed it, your milk. Did you know, unintentional pesticide poisonings kill an estimated 355,000 people globally each year?
  •  The biochemical make-up of cow’s milk is perfectly suited to turn a 65-pound newborn calf into a 400-pound cow in one year. It contains, for example, three times more protein and seven times more mineral content while human milk has 10 times as much essential fatty acids, three times as much selenium, and half the calcium. Some may like cow’s milk but drinking it is both unnecessary and potentially harmful.
  • Milk is actually a poor source for dietary calcium. Humans, like cows, get all the calcium they need from plants within your diet.
  • It is still widely accepted that the calcium in dairy products will strengthen our bones and help prevent osteoporosis, but studies show that foods originating from animal sources (like milk) make the blood acidic. When this occurs, the blood leeches calcium from the bones to increase alkalinity. While this works wonders for the pH balance of your blood, it sets your calcium-depleted bones up for osteoporosis.
  • The average adult will consume approx 2 glasses of milk per day (coffees, smoothies, yogurts etc) this is 300 calories vs. 0 calories of water that your body actually needs for digestion, complexion and bodily function.

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I hope this has given you some insight into dairy in the diet, always remember that it is important to do your own research for your own diet.

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As always love and positivity

Nicole X Cautious 2 Confident Fitness

 

 

Steps To Overcome Binge Eating

Hey Guys!

I hope you are all well and enjoying this amazing weather that we have been having in Dublin!

Today’s post is something I get quite a lot from clients, friends and readers and that’s binge eating! So you have had a few ‘good’ days under your belt, you’ve stuck to your meal prep, drank only water and green tea and haven’t had even a sniff of the ‘bad stuff’ then boom its a new day and you’ve already finished of a share sized bar of chocolate, two cans of coke and a snack box from the local chipper, where did it all go wrong?!

Binge eating can happen to the best of us and that doesn’t mean as its only a once off you ate well all week that its not super harmful for your body because it is. Don’t get me wrong cheat meals are good they help speed up your metabolism when your eating clean the majority of the time, I am all for the 80/20 rule, eating healthy wholefoods 80% of the time and eating some not so healthy foods 20% of the time, for me life’s all about balance and eating a bar of chocolate here and there is not ‘binge eating’ sometimes allowing yourself a little bit of what your craving is good, sometimes depriving your body of everything will result in a breakdown and huge binge in the end so don’t beat yourself up for little things just make sure your not making your relationship with food unhealthy.

Binge eating on the other hand is NOT the same as the 80/20 rule and can land you in a really bad place if it becomes a more serious disorder or cycle. So today’s post is all about good tips to avoid binge eating.

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HERE ARE A FEW SIMPLE STEPS THAT MAY HELP YOU:

1    Never restrict yourself to a point of starvation, diet smart. By limiting your food so that you’re hungry all the time, you are not feeding your body the nutrients it needs, thus screaming out for food- shown in cravings.

2    Eat in moderation, if you can’t control yourself initially, portion out things in front of others, removing the temptation.

3   Carry a note book wherever you go, whenever you feel this way- write down how you feel, what you’re craving and any other emotions. You may be able to find that you have an emotional connection or trigger that is causing the behavior. (A text from your ex, stress from work etc)

4    Before you give in to your cravings set yourself a crazy routine- so you want chocolate? Okay- but first, you must drink a glass of water, do 3 push ups and 3 burpees. Stick with it, you may find that you now associate your cravings with a negative and no longer want them!

5   Find out if you are deficient in an essential mineral or vitamin, you may be low in magnesium, b12 or iron which is causing the cravings.

6  The best foods to keep you fuller for longer are the ones that are high in fibre- Bananas, Beans (make into a hummus dip and have with carrots, Avocado’s, Broccoli, Lentils, Apples, Chia seeds and Almonds (easy to keep in your bag!)

7  If you feel as though you cannot manage your eating or feel as though it is controlling your life and thoughts- please see someone about them. You always have a choice, options and can take back control.

8 Allow yourself little bits of what you want, instead of being super ridged with your eating Monday-Friday then binge eating everything you’ve been craving on the weekends allow yourself treats during the week, a few squares of dark chocolate through the week when your on prep will make you feel as if your not missing out on the foods that you are craving which will help you avoid binge eating in the long run.

I hope this post can help you avoid falling into the hell that is binge eating!

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As always Love & Positivity

Nicole X Cautious 2 Confident Fitness

Tips & Tricks For Tracking Your Results!

Hey guys! Happy Monday!

Today’s post is about tracking your fitness and workouts, I often here people talking about their results but they only include their weight loss results for the week, leaving out their body fat percentage, their ‘inches lost’ and their training results, which are all super important yes it can be hard to focus on any other results when weight loss is your main target but trust me focusing on all your different results will motivate and encourage you to keep pushing! To me there is nothing more motivating then seeing your bodies strength improving!

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So why should you track your results?

Every week you should aim to be better than your last week or workout. Even if that is by one extra rep or 1 extra kilo- slow progress is better than no progress. Over a 12-week period, imagine if you did an extra 5 reps each week? That’s an extra 60 reps by the 12th week!!

So how do you know if you are progressing or not if you haven’t tracked any progress or monitored your workouts?

Some of my favourite ways to track your results are simply in your calendar on your phone, download a fitness tracking app, or keep a diary with you – that way you have no distractions whilst working out!

My top 10 ways to track results:

  • Put aside the same day and time each week to take progress photos, ensure you keep the same lighting and similar clothing.
  • Track your results after every workout in a diary or app MyFitnessPal and Bodybuilding.com are both really good although I love to have a diary as well sometimes I just find it quicker.
  • Ask a friend to be your workout partner, keeping track of each other’s results.
  • Write your results on a fitness group or buddy system to ensure you are honest and always tracking your results.
  • Set goals that are achievable.
  • Keep a diary with your current results and where your goals results are.
  • Be clear in your mind of how you want to track your results- whether it is photos, weight, measurements, body fat levels, strength, fitness, reps- all are important parts of tracking results, however it may not be achievable to track ALL of the above. So determine what is important to you and track your results with a clear plan.
  • Follow a set training plan, if you don’t have the money to hire a PT or to buy a fitness program online there are so many free training program apps available like Nike Plus, Bodybuilding.com have tonnes of free training programs.
  • If fitness is your goal, you can track your results in a fitness test, this should be done weekly at the same time each week. Doing the same strength test, cardio test every week and monitoring your results to see how much you have improved each time.
  • If you have some extra cash hire a coach or PT to keep you accountable, most trainers offer good deals that you can split payment between you and a friend which again will encourage you even more if you have a friend expecting you to show up every week!

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My favourite saying when it comes to tracking results is: ‘Track, or risk falling back’ and it is so true. How do you remember how many reps and at what weight you did last time if you haven’t documented or kept track of it anywhere?

I remember when I first started lifting weights and I would have no idea of the weight I should be lifting, or for how many reps. There are no ‘ideal’ weight numbers, just the amounts that are YOUR best. Once I started tracking my results I became familiar with my results and personal bests on exercises. It became very apparent that once I started tracking my results I saw a huge improvement in my overall strength and fitness!

Although keeping track of your results may be a daunting thing initially, there is only so long you can dig your head into the sand, and once you start to see a positive change in your results you will be motivated to continue even further!

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There are so many apps available to help you track your fitness results one of my favourites that I always promote is the MyFitnessPal app not only can you track all your food intake, break down your macros you can also track your workouts!

I hope you guy’s enjoyed this post, please hit subscribe if you did! And check out my other social media, links on the home page! Thanks for reading 🙂

As always love & positivity

Nicole X Cautious 2 Confident Fitness

Skipping Meals? NOT a Good Idea!

Hey Guys!

I hope you’re all well and finally enjoying the milder weather!

I’ve been a bit MIA from my usual consistent posts lately due to a big move, two new job’s and new school for my little guy but everything’s nice and settled now so I will be back with new content weekly which I hope you guy’s will enjoy 🙂

So with that being said the last while has been a bit hectic to say the least and one thing it did effect was my meal prep, meal prep to me is hugely important! I hate missing a meal as I know how important meal times are for my mind and body.

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I notice more and more that the idea of ‘skipping a meal’ ‘not eating breakfast, lunch, supper etc’ seems to be looked at in a good light by a lot of people as if cutting out an entire meal is great because your cutting down on your calorie intake – this mindset is totally wrong and I am going to explain why.

Whether you want to lose weight, maintain weight or build your muscle, you shouldn’t skip a meal no matter the situation!
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If you’re deprived of food, your body starts to find it difficult to process things or pay attention and starts to fatigue dramatically. 
Along with that, infrequent eating can cause drops in your blood sugar. If you skip just one meal, your body can remain pretty stable, but if it becomes
a recurring thing, it can cause hormonal changes in your body.

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Low blood sugar from starving, skipping meals and under eating also makes you feel both weak and dizzy!
Not enough calories will slow down your metabolism which in turn means that it becomes harder and harder for you to burn fat.
Your body panics and becomes desperate to conserve energy which leads to it slowing down burning the food you’ve consumed.
I know that for many, skipping breakfast seems to be convenient and can save you time. And a lot of us aren’t even that hungry in the morning.
But if you want to kickstart your metabolism, give yourself the best possible start to the day and avoid bingeing and over-eating at lunch or dinner time,
I would definitely make the effort to have breakfast in the morning!

Ever feel moody when you’re hungry? If not I am sure you’ve seen the snickers add check out the picture below!

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Well the source is more than likely your low blood sugar levels that are shifting your mood!
If you’re skipping meals, you’re also breaking down muscles in your body.
So if you’re putting in work in the gym and not supplying your brain, muscles and organs the carbohydrates it needs, then your body will basically punish you for it by eating up your muscles for energy rather than the fat stored in your body.

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Last but not least, unless you have amazing self-control, skipping meals will lead to you over-eating later on which ruins the whole purpose of skipping a meal in the first place.
Starving and bingeing can turn into a repetitive cycle and if you notice yourself doing it often, stop now before it becomes a habit or addictive.
This kind of behavior is destructive to you both physically and mentally!

So next time your thinking of skipping a meal, think again 🙂

As always,

Love & Positivity

Nicole X Cautious 2 Confident Fitness

Dinners To Die For!

Cautious 2 Confident Fitness - Blogger

Hey Guys!

As promised I wanted to do another recipe post including some simple yet healthy dinners which aren’t the usual boiled chicken & vegetables, because lets be honest ‘ain’t nobody got time for that!’. If you haven’t seen my previous ones you can check them out here Snacks for Days and Healthy Meals Inspo.

I always find people (my old self included) find it hard to stick to their new healthy lifestyle/diet because they get bored of the plain healthy dinners they have to choose from, now let me tell you this doesn’t have to be the case!

There are so many healthy recipes out there that are packed full of flavor and won’t leave you craving for the bad stuff as soon as you swallow down that last bite!

Check out a couple of my favorite healthy dinners!

Sun Dried Tomato, Kale and Feta Stuffed Chicken Breasts

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Protein Powder? Where Do I Start?

Hey Guys!

Happy Monday! I always feel my most motivated on a Monday, a fresh new week full of opportunities! Start as you mean to go on and all that!

Today I am talking about protein powder, well more precisely I am talking about what protein powder you should be using. Now before I start this is not a sponsored post nor will I be mentioning any brands in particular I am just going to give you some inside advice to make sure you can pick the right protein powder for you.

I often get asked by women in particular ‘which protein powder should I get?’ and with so many different brands and names on the market it’s very easy to see what all the confusion is about! Of course you could pop into your local supplement store but (and I don’t want to paint everybody with the same brush here) I often find in ‘most’ supplement stores if you the customer don’t know what you need unfortunately the employee will push you towards buying what ever they make the most commission off or whatever their employer has asked them to push, I have found this through first hand experience in many supplement stores, so to cut that out I want to give you some advice on protein powders.

Women seem to have a lot more choice in the market as well when it comes to protein powders there is definitely a larger market for ‘women’s protein powders’ compared to the market targeted at men. Fat burning protein powders, toning protein, ladies dream protein, slim protein… the list goes on so it’s no wonder were all left feeling that little bit more confused!

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But what if we stripped off the wrapping, stopped the marketing and see the product for what it is – ingredients.

Why are men’s protein powders different? Are they unisex? Should I buy a protein powder or a fat burner or save money and buy an all in one?

Well, for starters the reason there is an association with ‘mens’ proteins and ‘womens’ proteins are the breakdowns of ingredients behind the marketing.

Typically a high carb ‘bulking’ type protein are aimed and targeted at men, as a lot of women would dream of having 500g of carbs in 1 shake.

(I could go on and on about the fact that bulker gainers are a poor way of gaining additional ‘bulk’ as the bulk gained will most likely be fat rather than muscle, but that’s another story, and I will do another post on this alone.)

Women’s protein powders usually have a lower carb breakdown, but why the tiny containers are HUGE price tag in comparison to the ‘male’ low carb protein? Marketing that’s why.

You are NOT going to start growing hair on your chest by choosing to have a unsiex (or ‘male’) protein powder. The price comparison is huge- almost 4 times the amount in a lot of cases!

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So what should you look for when deciding on a protein?

In my opinion, I look for a pure high protein protein with as little additives, sugars, fillers, carbs, fats as possible.

If I wanted carbs, I would prefer to eat a whole food rather than drink them in 2 minutes.

Don’t get fooled by marketing and advertising, or the guys at the supplement store, go by facts and the ingredients list.

Usually protein powders that have the ‘well known’ fitness models on the packet, or fancy packaging are more expensive, as they simply have to pay for their marketing.

When searching for a protein:

-Ensure the protein is at least 75% protein (the rest is fillers) This is around 29gs of protein per serve

-Ensure that the fillers are as minimal as possible

-I prefer WPI (whey protein isolate) rather than a WPC (whey protein concentrate) or a blend

-Taste, yes ask around, there should be no problem in receiving a free sample, however be cautious as almost everyone in the fitness industry is sponsored.

-Ensure fats and carbs are minimal, as you would rather eat these in forms of food for example rice, almonds, avocado etc

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So those are my top tips on how to chose the best protein powder for you, I hope this helps as I am asked this question quite often.

As always love & positivity

Nicole X Cautious 2 Confident Fitness

Supplements For Everyone!

Hey guys!

Today’s post is all about supplements! I get asked quite a lot about what supplements I take and what supplements should you be taking, so I wanted to do up a post including my favorite supplements.

There are so many different supplements on the market with more and more coming out daily, all of which claim to be the best at what they do, so its easy to get a bit overwhelmed and confused when wanting to chose the right ones for you.

Price is another factor to supplements you can buy an identical product in two different packages sometimes the ‘better quality option’ being three times the price of the cheaper version, when in reality it is the exact same product! I recommend when you find an expensive and cheap version of a supplement when out shopping or online check the nutritional value and ingredients and 99% you will find the exact same ingredients and save yourself some money!

Let me start by saying every one is different, we have different diets and different needs so I want to give a general focus in this post, these are supplements that I take daily and will benefit anybody who takes them.

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Calcium & Vitamin D

Your body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly.

Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure.

I cut out dairy from my diet for a number of reasons so I have to make sure that I am getting enough calcium, its also hugely important to make sure your bodies getting enough calcium now other wise as you get older (and grayer) you’ll run into problems.

CLA (Conjugated Linoleic Acid)

CLA supplementation was also shown to improve the lean mass to body fat ratio, decreasing fat deposition, especially on the abdomen, and enhancing muscle growth. CLA achieves this reaction by it reduces body fat by enhancing insulin sensitivity so that fatty acids and glucose can pass through muscle cell membranes and away from fat tissue [2]. This results in an improved muscle to fat ratio.

Compelling evidence also indicates that CLA can promote youthful metabolic function and reduce body fat. The unique mechanism by which this fatty acid protects against disease makes it an important addition to any supplement program.

Carnitine 

If you are looking to get lean, then this is the amino acid you need. Carnitine transfers long-chain fatty acids, such as triglycerides into mitochondria, where they may be oxidized to produce energy. Carnitine has also been shown to reduce fatigue and serve as an appetite suppressant.

Probiotics

Probiotics are live microorganisms that may be able to help prevent and treat some illnesses. Promoting a healthy digestive tract and a healthy immune system are their most widely studied benefits at this time. These are also commonly known as friendly, good, or healthy bacteria.

Omega 3 Fish Oil

Fish oil benefits are used in the treatment of many health issues including: heart disease, ADHD, anxiety, depression, high cholesterol, inflammatory bowel disease, arthritis, alzheimer’s disease, eczema, diabetes, cancer, weakened immunity, autoimmune disease and macular degeneration.

Also, it’s been proven to aid the body in weight loss, fertility, healthy pregnancy, healthy skin and increased energy.PA

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 I take more supplements than this daily but some are specifically for my training and goals but these are good all round supplements that everyone no matter what your training or diet is like would benefit from!
If you have any questions about supplements don’t be afraid to shoot me a private message!
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As always love & positivity
Nicole X Cautious 2 Confident Fitness
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Fighting The ‘Funk’ Flab

Hi Guy’s!

Happy Monday, I hope you all had an amazing weekend filled with laughter.

Today’s post is a little bit on the raw side for me, ‘fighting the funk fab’ may had some of you’s wonder what this means. A ‘funk’ to me is a time in your life that your going through a hard time, your struggling; it maybe for a number of reasons or just one but either way your down in the dumps, drowning in your own problems with no visible way out.  Sounds bleak huh? Well it is and we all go through these ‘funks’ from time to time, sometimes you may read the secret and get on with it and sometimes the secret just won’t cut it!

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This was a beautiful day on the beach I felt so uncomfortable in a two piece.

These times in your life its hard to stick to the positive things, its hard to stick to a healthy lifestyle when your feeling down, you will have an excuse for everything and your excuse will be that your in a funk. You can be so anxious that all you do is lock yourself away and what happens when your hiding away? you start eating everything out of boredom maybe out of impulse either way its not good for your health or physique.

Having my fitness platform is something I love, I love to share my workouts, posts, stories and progress, I love the thought that one of my posts may encourage someone to do something to better their health, maybe try a dish or supplement I swear by, or maybe try to follow one of my zero equipment workouts, that’s the reason I post, blog & vlog after all.

Although sometimes when your going through a though part of your life your not so ‘inspirational’ I always keep a good attitude for my son and keep up with things as much as possible but I am human and I can fall down to, does this mean I am a bad trainer or fitness advocate? No it means that I can get knocked down and get back up, it means I can slip up like all humans of course and I will fight twice as hard to get back where I am meant to be.

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Not even the best concealer could cover my stress related break outs.

Anytime I go through a stressful time of my life my body and face always show it, even if I continue to work out if my nutrition in anyway changes I am left seriously bloated and covered in acne which would make anyone feel down. I have learned over the last year to accept when my body changes, not to feel like I have let anybody down or like I have failed, I am not a ‘Yo-Yo dieter’ nor do I go on any kind of fad craze, I just eat healthy nutritious food and train but sometimes in life bigger things take over and you have to learn to accept that and when the times right hit back even harder!

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Then Vs Now – Still a work in progress.

So why am I sharing this, I could have just kept my fall down to myself but I want to show my followers that we all have hard times, though times, where going to the gym and eating nutritional meals are the absolute last things on our minds even if you promote fitness. Don’t be discouraged hurdles are often put in our way to enable us to learn to jump higher!

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I want my followers to know that you can turn anything around and I will always be honest along my journey even with my step backs, I am happy to be well and truly back on track with my lifestyle and am glad I can share my tough times with you all!

So how did I get back on track? Sticking to my macros, training 4 times a week and cutting out dairy. What I have learned is to love my body and to be at peace with it, and that is a huge thing to accomplish. If you want to get fit with me Click Here and subscribe to my YouTube Channel where I will be posting my training sessions and recipes! Lets get fit and healthy together!

As always love & positivity,

Nicole X Cautious 2 Confident Fitness

Dinners To Die For!

Hey Guys!

As promised I wanted to do another recipe post including some simple yet healthy dinners which aren’t the usual boiled chicken & vegetables, because lets be honest ‘ain’t nobody got time for that!’. If you haven’t seen my previous ones you can check them out here Snacks for Days and Healthy Meals Inspo.

I always find people (my old self included) find it hard to stick to their new healthy lifestyle/diet because they get bored of the plain healthy dinners they have to choose from, now let me tell you this doesn’t have to be the case!

There are so many healthy recipes out there that are packed full of flavor and won’t leave you craving for the bad stuff as soon as you swallow down that last bite!

Check out a couple of my favorite healthy dinners!

Sun Dried Tomato, Kale and Feta Stuffed Chicken Breasts

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What you will need: 

1 Tbsp extra virgin olive oil

1/2 medium onion, finely chopped

1 Clove garlic, minced

1 1/2 cups of baby kale

1/2 cup sun dried tomatoes, finely chopped

1/2 cup feta cheese, crumbled

1 cup panko breadcrumbs

1 tsp dried oregano

4 chicken breasts

What To Do: 

Preheat your oven to 180 degrees, Heat the oil in a medium pan over medium heat. Add the onion and cook until softened (3-4 minutes) Add the garlic cook for 1 minutes before reducing the heat and adding the kale, cook until wilted (2-3 minutes).

Transfer the cooked items to a bowl and add the sun dried tomatoes and feta and season to taste. Add 2 tbsp of coconut oil in the same pan over medium heat, turn off the heat and add the panko breadcrumbs and oregano.

Spray a medium baking dish with non-stick spray and. Butterfly you chicken breasts (cut them open like a book) Stuff your chicken breasts with the sun dried tomato mixture and cover with the panko breadcrumbs mixture.

Bake until cooked (25-35 minutes depending on your oven) and enjoy 🙂

Thai Chicken Lettuce Wraps

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What You Will Need: 

1 lb of ground chicken

1 tbsp of extra virgin olive oil

2 tbsp red curry paste

1 tbsp ginger, minced

4 cloves of garlic, minced

1 red bell pepper, sliced thinly

3 onions, chopped

1 cup shredded cabbage

1/4 cup hoison sauce

5 basil leaves, chopped

1/2 head iceberg lettuce, cut in half

What To Do:

Add the oil to a large pan on a medium heat for 1 minute. Add the ground chicken and cook until it starts to brown (3-4 minutes) Add the red curry paste, ginger, garlic, pepper and cabbage , stir well (3-4 minutes) Add hoisin sauce, stir well (3-4 minutes). Remove the pan from the heat, add the basil leaves and toss. Add the cooked chicken mixture to a large bowl and spoon the mixture into the lettuce cups. And enjoy! 🙂

So there you have it two of my favorite chicken dishes! If you try them out send me a picture I love to see them being recreated!

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As always love & positivity

Nicole X Cautious 2 Confident Fitness