Grilled Balsamic Chicken Pasta Recipe

Grilled Balsamic Chicken Pasta
3 boneless chicken breast
1 cup of balsamic vinegar
1 onion, chopped
8-10 cloves of garlic
8 roma tomatoes
3/4 of a package of whole wheat pasta
2 oz. of fresh basil
sea salt and pepper

Directions:
Step 1: Heat up the grill and season the chicken breast with sea salt and cracked pepper. Once, the grill is hot, add the chicken breast and cook thoroughly on both sides.

Step 2: Put some oil in a pan with your spray bottle and allow to get hot. Add the onion and saute until clear. Chop up the garlic, add to the onion and saute for 1 minute. Heat up a small sauce pan and add the cup of balsamic vinegar. Allow it to reduce by half.

Step 3: Place a pot filled 3/4 of the way with water on the stove and heat to a boil. With your spray bottle add some oil so that the pasta will not stick together while cooking. Slice the tomatoes and put in the pan with the onion and garlic. Cook the tomatoes until tender so you can smash them with a spoon.

Step 4: Once the chicken is done, slice and put it to the side. By this time your balsamic vinegar should be almost reduced by half. You can add some organic sugar if you like to make it sweeter. Put it on a lower heat and allow the vinegar to thicken into a syrup. Your pasta should also be finished by this time (usually 13 minutes on medium temp.). Put the pasta into a strainer and run some cold water through it to stop the cooking process.

Step 5: The tomatoes in the pan should be almost like a thick sauce (if not add a little water). Add the fresh basil (I got mine from my garden!) and cook for 2-5 minutes. Once it is done, grab a large mixing bowl and put the pasta, the tomato and basil mixture, the sliced chicken breast and then the reduced balsamic vinegar. Mix together and it is done.

Hope you like this recipe. I love it!

Nutrition Facts Grilled Balsamic Chicken Pasta Serving Size 1 bowl
Amount Per Serving
Calories 91.83 Calories from Fat  5
% Daily Value
Total Fat 0.79g	1%
Saturated Fat 0.23g	1%
Trans Fat 0g
Cholesterol 26mg	9%
Sodium 217.59mg	9%
Total Carbohydrate 9.79g	3%
Dietary Fiber 1.15g	5%
Sugars 5.6g
Protein 10.93g	22%
Vitamin A (IU) 443.49	9%
Vitamin C 8.85mg	15%
Calcium 30.03mg	3%
Iron 0.93mg	5%

Chicken with Mushroom and Lentils Soup

Chicken with Mushroom and Lentil Soup

2 boneless chicken breast, diced

2 oz. onions, sliced

4 carrots, sliced

5 cloves of garlic, minced

1/2 head of cabbage, diced

1 cup of lentils

2 cups of chicken broth

2 tsp of thyme

olive oil

Directions:

Step 1: Heat some olive oil in a pan and cook the diced chicken for 10 minutes. Then remove and set aside.

Step 2: Add all of the veggies and a 1 cup of broth to the pan. Cook for another 10 minutes.

Step 3: Stir in the remainder broth, lentils and thyme. Cover and cook on low for 15 minutes or until the lentils are soft. Return the chicken to the pan and heat through for 5 minutes.

Nutrition Facts Chicken with Mushroom and Lentil Soup Serving Size 1 bowl Amount Per Serving Calories 317.95 Calories from Fat  50 % Daily Value Total Fat 5.3g 8%    Saturated Fat 0.96g 5%    Trans Fat 0g   Cholesterol 87.75mg 29% Sodium 343.7mg  14% Total Carbohydrate 28.41g 9%    Dietary Fiber 10.26g 41%    Sugars 8.76g   Protein 41.02g  82% Vitamin A (IU) 452.93 9% Vitamin C 92.16mg 154% Calcium 129.4mg 13% Iron 4.5mg 25%

Herbs That Work Great With Beef

Beef Fajitas with Ranchero Beans and Mixed Greens Salad

B

• Basil
• Bay Leaves

C

• Caraway
• Cumin

F

Image Credits: Draxe.com

• Fenugreek

G

Image Credits: Organicfacts.net

• Garlic
• Ginger

M

• Majoram

O

• Onion
• Oregano

Image Credits: Organicfacts.net

P

• Parsley

R

Image Credits: media.mercola.com

• Rosemary

Image Credits: Urbancultivator.net

S

• Sage
• Savory

T

• Taragon
• 
  
  
  

Apple Cinnamon Pancakes

Breakfast

Apple Cinnamon Pancakes

1/2 cup of flour

1/2 cup of whole wheat flour

1/4 of organic sugar

1 tsp of baking powder

1/2 tsp of baking soda

1/4 tsp of sea salt

2 egg yolks (from saved yolks separated from whites)

1 1/4 cup of fat-free milk

2 tsp of olive oil

1 tsp of cinnamon

1 tsp of vanilla extract

1 cup of diced apple

Directions

Step 1: Mix all the dry ingredients in a medium size bowl and set to the side. In a separate bowl, combine egg, buttermilk, oil and vanilla. In a separate bowl, combine the milk, yolks, vanilla extract, and olive oil. Mix together the dry and wet ingredients and then stir in the diced apple.

Step 2: Add some olive oil to a pan and allow to get hot. Put 3 tablespoons of the pancake mixture in the hot pan and cook for 3 minutes on both sides.

These pancakes can be eaten by themselves or with sugar-free syrup.

Nutrition Facts Apple Cinnamon Pancakes Serving Size 1 piece Amount Per Serving Calories 83.69 Calories from Fat  15 % Daily Value Total Fat 1.8g 3%    Saturated Fat 0.37g 2%    Trans Fat 0g Cholesterol 35.96mg 12% Sodium 167.58mg  7% Total Carbohydrate 14.09g 5%    Dietary Fiber 1.62g 6%    Sugars 5.1g Protein 2.64g  5% Vitamin A (IU) 106.53 2% Vitamin C 0.46mg 1% Calcium 50.81mg 5% Iron 0.45mg 2%

Guidelines to Help "New Year New Me" Crowd

The Beginning of My Fitness Journey 2007

Candace Foxx 2016

Every year we always hear the declarations made from people that they are going to change their lives to a healthy one. Which is great, however, most if not all give up within 3 months. I used to be just like everyone else, I would only workout to get ready for Spring Break and fall off the band wagon after March. As a result, I would end up paying for a membership all year I never went to and would always gain all the weight back or more. 

It wasn't until my Mother was diagnosed with cancer that I realized I needed to take care of myself in order to live a good life and be there for my son. My mother didn't follow my lead and after a 9 year battle with cancer she died and left a void in my life. I use this experience to teach others the importance of eating healthy, staying active and living a healthy lifestyle.

Here are some guidelines to follow to help you keep you promise of "New Year New Me"!

• Drink water or other healthy beverages

• The standard amount of water to drink is at least 8 oz of water eight times a day. 

• There are different types of no-calorie beverages too that are better than soda
• Sparkling Ice, Herbalife Teas, Herbalife Beverage Mix, Mio water enhancers, WIN products or other ways to drink your greens

• 80% of the Equation is Your Food

• Eat More Green and Other Colorful Vegetables

• Very important to include dark greens, purple, red, orange & yellow vegetables in your diet. They are loaded with a lot of fiber and natural vitamins. Fiber is needed to make sure you go to the bathroom consistently, clean out your gut and will give you a fatter stomach. It also helps fill you up without all the calories that complex carbs have. Half of your plate should be vegetables. 

Root Medley Dressing

• Lower the Amount of Starchy Carbs You Eat
• Depending on different ethnic cultures, the main staple of food is lots of carbs. However, our ancestors lived in a time that they needed to consume a lot of carbs for energy. Nowadays, most of us don't walk to work or participate in the type of labor that includes a lot of energy and strength so we don't need as much carbs as before.
• This doesn't mean that you take all the carbs out of your diet because your brain works only on glucose (carbs). So taking all your carbs out will leave you without energy, make you impatient and forgetful.

• Lower the Amount of Meat Protein You Eat.
• There are many diet fads out there about high protein diets, but beware because your kidneys can only handle so much protein. Too much and mess up your kidneys and can end up to getting gout, kidney problems and/or kidney failure. 

• Protein does not build muscle, it repairs it. Average woman only needs about 20 - 25 g of protein per serving. Average male needs about 25 - 35 g. This all depends on weight and height. 
• Eating more protein than your body needs will only result in weight gain.

• Keep Fats to a Minimum
• There is a lot of news going around about "healthy fats". Eating healthy fats like olive oil, coconut oil, and avocado are way better than having corn, lard and canola oil. However, that doesn't mean you go over the serving size. Each one is still about 100 calories per serving. 

• Know how much Calories & Macros you are Eating by Measuring your Food Portions
• The average female should be eating around 1500 (180 - 150 lbs.) - 1200 (140 - 120 lbs.) calories in order to lose weight. This also depends on height and weight. 
• For example, if you weight more than 200 lbs. it wouldn't be smart to start on a super low calorie diet because if will be a lot more difficult to stay consistent. A woman who weighs this much should start out with a clean diet of 2,000 calories per day. 
• A man weighs over 250 lbs. and wants to lose weight would more than likely start out eating from 2200 - 2500 caloric plan. 
• Once you plateau, then you either cut a couple hundred calories or do more work to expend more calories. 
• Make sure to measure and weigh your food. It is best to do this yourself and make you own food at home. On the other hand, if you seem to not find the time to do this and order food. There are a lot of meal prep places now that you can go and get you meals. 

• However, many of them are not selling you what they advertise. 4 oz of protein does not shrink down to 2.5 oz. Make sure that you are not getting ripped off. 

• Supplementation is Secondary not Primary

• Protein Shakes
• I always insist on  my clients having a post workout shake because it breaks down fast and immediately repairs your muscle after a workout. There are other ways if you are not fond of protein shakes. You can have a serving of Greek yogurt with half of cup of fruit our cottage cheese. 
• Try out these protein shake recipes >>>High and Low Carb Protein Shake Recipes

• Fat Burners
• Fat burners should not be introduced until you learn how to eat healthy, stay consistent in a resistance and cardiovascular training program. You will lose fat without fat burners until you get to your essential body fat (18% and below). 

• There are natural ways you can burn fat with green tea, coffee, and cayenne pepper added to food. All of these have natural properties to help you burn a little faster. 
• If you are going to buy fat burners make sure that you are healthy enough to take them. If you have high blood pressure, diabetes, cancer, heart problems and other terminal issues, you should not be taking fat burners unless under a specialists or doctor. These people who sell supplements are not specialized to tell you what is best. They only know and want to make a sale. 

• Vitamins
• Honestly, if you are eating healthy you really don't need vitamins. You can get all your essential vitamins from a well balance and clean diet. Clean means, "as natural as possible". 
• If you know that you diet isn't the greatest then definitely invest in some multi-vitamin and multi-mineral supplementation.

• Don't be afraid of weight training! 

• 2 to 3 Times a Week is Necessary
• Training only one time a week will not get you any results. You have to train at least 2 to 3 times a week to see adequate changes. Make sure to do total body workouts because you incorporate more muscles which equals more calories burned.
• Don't Stay with the Same Training Routine for More than 4 Weeks
• Unfortunately, you body will get used to what it is doing. It is best to only stick with one training program for 4 weeks. There are many magazines our there that can help you with circuits, super sets, combos and other forms of training. I can also help you with online training that I provide. 
• Here is my YouTube Channel for more exercise ideas >>> @candace_m_foxx
• Don't be Afraid to Add More Weight Once an Exercise Becomes too Easy. 
• You won't end up looking like a man, it will help you strength and keep the changes coming
• Benefits of Weight Training
• Develops stronger bones, better posture, tighter skin, more muscle and stronger immune system. The more muscle you have the healthier you are!

• Make cardio a part of your life!

• 2 to 3 Times a Week
• There are a lot of people who hate cardio, but you need some form in your life as well.Cardio trains you cardiovascular system. This includes your heart and your lungs. Your heart is a muscle and needs to be worked out to be stronger. 
• The more blood you have circulating the more nutrients can get to your organs. Adding cardio to you weight training will help you lose weight faster. 
• Make Sure to do 3 Different Types of Cardiovascular Training
• Don't stick with one form of cardio. The reason why is just like sticking with the same weight training program for too long. You body will get used to this and you won't see anymore changes. Plus, keeping it different keeps you from getting bored. 

• I do all different types: Zumba, running long distance, sprints, cardio machines and mountain bike riding. I really love being outside, but I know that too much running will ruin my knees and I don't want to be in a situation where I can't workout. 

My client, Maria B. Lost over 45 lbs. in weight!

• Keep a Healthy Lifestyle a Part of Your Life!

• Living a healthy lifestyle is NOT A LUXURY OR IS TEMPORARY!!! DO NOT GET INTO A WEIGHT LOSS PROGRAM FOR SOMEONE ELSE'S APPROVAL!!!
• This is for your health! The looks just come with it. However, once you reach your goal don't stop!!! You have to maintain your success because it is too easy to gain all the weight back. Losing the weight is 5 times harder than gaining it back. Trust me, I have had several clients gain 20 lbs. in 2 WEEKS ON VACATION! 

How to Eat Out When You are Focused on a Fitness Goal

During contest prep or just losing weight, your business interactions don't stop just because you cannot eat outside of your macros.

I was at a BOD meeting with the Hispanic Women's Networking of Texas-RGV women organizing our upcoming events for the rest of this year and the new year coming up. The meeting was set up at a local Mexican restaurant called the Palanque Grill.

I didn't want to be a prude and bring my own food, scaring them away from living a healthy lifestyle because competition prep is way different than regular weight-loss. So instead, I had their Ensalada Palanque. I cut the chicken serving in half, ate all the veggies, only had 2 slices of avocado and enjoyed 2 tablespoons of the cilantro dressing. I put the rest of the chicken and avocado in a doggy bag. To drink, I had a Topachico club soda with a little bit of lime juice to taste almost like a sprite. I'm so used to not drinking soda that this tastes great for me.

Just because you are focused on certain fitness goals doesn't mean socializing and networking has to stop or be dull. Learn how to eat strategically and life will be so much better for you without feeling bad for eating the wrong way.