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Primal Kitchen Tex Mex Chicken Bowl Recipe

Primal Kitchen Tex Mex Chicken Bowl Recipe

I love this recipe because it is simple and tasty. Literally anyone can make it.

 

I prefer to use cauliflower rice vs. normal and I use Trader Joes frozen cauliflower rice on that note. Then I always use Primal Kitchen Marinade/Dressing and Oils. So for this one it is no different.

 

You can find the original recipe here. 

Please note this is NOT my recipe and all credit is due to Primal Kitchen- it is just one of my favorites.

What you need:

 

  • 1-2 Chicken Breasts or Thighs (whichever you prefer)
  • 1/2 Onion cut into strips
  • 1/2 bell pepper of your choice cut up into strips
  • 1 tsp Ghee
  • Primal Kitchen Avocado Oil (or another brand)
  • Primal Kitchen Cilantro Lime Marinade
  • 1 tsp Cilantro chopped + a few loose pieces
  • 1 tsp lime juice
  • salt and pepper to taste
  • 1/2 avocado
  • 1/2 cup salsa

How to:

  • Take chicken and place in small dish and coat with salt and pepper and  Primal Kitchen Cilantro Lime Marinade
    • Allow to refrigerate for an hour or overnight
  • Prep rice as desired and add in lime juice and cilantro thats chopped and mix together
  • Use a cast iron skillet and heat to medium-high heat along with 1 tablespoon of Avocado Oil  –  .
  • Add in onions and peppers and allow to cook until soft 
  • Once they are cooked add a little more Avocado Oil and cook Chicken about 6-7 minutes/side with onions and peppers still in the pan – add salt and pepper as needed
  • Allow chicken to cool and then chop up and divide among bowls with rice, peppers and onions, avocado, and more cilantro lime dressing.

 

Please note that I may receive a small commission from some of the links within this post. Also note that I would never affiliate with any company or product that I do not believe in or use whole heartedly.

Stressed by what is best to get at the store?

Feel like you do not have enough hours in the day to finish working, take care of the kids, prep dinner, eat, take care of you, workout and know what to get at the grocery store?

Ever find yourself just throwing whatever seems appealing into your cart?

Well no more! 

I have helped so many women achieve the balance they want and need by taking the guess work out of workouts and meal prep. Get a FREE grocery shopping list to help decrease inflammation and try it this weekend!

Here are Five Reasons You Are Not Losing Weight

Here are Five Reasons You Are Not Losing Weight

Weightloss is something that I believe every woman at some point in her life wants or tries to achieve. I know it one of the main reasons I have a job, and I have been there… in an unhealthy way, but thats for another day. Today I want to go over the top 5 reasons I see in women as to why they cannot seem to get the weight off, even IF they are doing all the things you would think would be right to get it off. Such as working out, watching what they eat, etc. I am going to go over these reasons THEN give you tips on how to start changing things around in a balanced way to see the scale start to change. 

The Top 5 Reasons I Have Discovered That Women Cannot Lose Weight

 

    • Improper Diet

      • When I say improper diet you probably think of Mcdonalds, cake, all the bad fried stuff most of us know about… but what about sugar? What about eating too much “diet” foods or processed stuff?? Do you ever consider that those “gluten free” “healthy” foods may be causing harm too? Well they can.
        • Of course most of us know Fried stuff and super sweet stuff can pack on pounds but we also need to pay attention to some of the “healthy” stuff we are eating too. Too many calories every day are still too many…. Regardless if it is good stuff or not. 
        • We also need to look at that label on those healthy items….Checking for fake ingredients can help lower inflammation, as the more fake stuff you consume the more inflamed your body becomes because it does not recognize it, and over time- that can lead to extra weight. 
        • Then there is sugar…. If you are a woman who has found herself not being able to lose weight like she once could. Then definitely pay attention to this. You could have estrogen dominance issues…. Or some other hormonal imbalance and added sugars will cause more harm than good. Even too much good for you sugars can be a problem. 
      • Then there is the opposite end of the spectrum of not eating enough….
        • Working out hard can definitely help you speed up your metabolism but pair that with inadequate caloric and nutrient intake form food and you will eventually find yourself with a messed up slowed down metabolism. You can only do so for so long. Take it from me. I messed up my thyroid from doing it years ago. 
        • Also note that if you are not eating enough to help repair muscle that is worked during exercise you will never allow that muscle to rebuild, and we want that! Lean muscle is what burns fat at rest.
      • Lack of vital nutrients that can support weightloss and metabolism- when you eat bad or not enough your body will not get the adequate nutrients it needs from food to help with energy, metabolism, and other things. 
      • When you eat poorly it can also disrupt your gut microbiome. This getting out of whack can mess with your digestion and cause you again to not absorb nutrients well. This can lead to many other dysfunctions throughout your body inhibiting weightloss.
  • So to recap:
    • Why you cannot lose weight in regards to your diet could be from:
      • Eating complete crap (fast food all the time, sugary processed foods all the time, fake stuff too frequently, and healthy things that are still processed and loaded with sources of sugar which can cause inflammation)
      • You may not be eating enough which can cause metabolism dysfunction over time and an inability to rebuild lean muscle to help burn fat.
      • Your poor diet can lead to micronutrient imbalance.
      • Bad food can disrupt your microbiome and cause you not to absorb nutrients as you should as well as lead to imbalances beneficial bacteria and increasing non beneficial bacteria causing inflammation- which leads to weight gain.

 

    • Your Workouts

      • If you have not been pushing yourself hard enough, if you have been doing the same thing for too long, or you workout when you are already stressed in other ways your workouts could be hurting you. 
        • Your body changes over time so your workouts should too, whether it is in recovery time, load or volume or reps all of these things should be changed every 6 weeks or so to ensure your body does to adapt/plateau.
          • Depending on the time of your cycle you are working out- your hormones and cycle can have an effect as well.
            • During the first half (if you are regular) your hormones are rising and you essentially have more energy. ALong with that your metabolism is slower so you can do higher intensity training along with heavier lifting to help increase your metabolism. It is also shown that women burn more fat during this time. During the second half of your cycle (luteal) phase you want to start slowing down. As hormones drop your body tends to see an increase in cortisol, going too hard then means you will not recover as well and you could cause more inflammation internally leading to little weight loss.
          • Another indicator is that we dont need to always work out like men. Most studies of weight loss are actually done on men vs women because of our cycle lasting 28 days and fluctuations in hormones. Men are easier to control, they have a 24 hour hormonal cycle. Meaning the weightloss shown in numerous studies may not apply equally to women
    • Lack of Sleep

      • When you dont sleep you increase stress on your body because it does not allow you to fully recover and repair. 
      • REM Sleep is vital to emotional health. Lack of it can cause you to never fully be content, you may be on edge more and see rises in anxiety levels. These things also lead to increased stress on the body – aka increasing inflammation and potentially causing weight gain. 
      • Your metabolism follows a circadian rhythm (24 hour cycle) if you have irregular sleep schedules it can throw your metabolism off and cause it to slow down and/or increase stress hormones. 
      • Lack of sleep can cause you to increase your risk of type 2 diabetes because it can throw off stress hormone levels. It can cause low levels of leptin which is your appetite suppressing hormone causing you to overeat. It can also cause high levels of gherlin which is your hunger hormone again leading to more eating. Cortisol can rise because lack of sleep makes you more susceptible to stress.
  • So to recap:
    • Sleep could be to blame if :
      • You are not getting REM sleep
      • You are sleeping at different times every night and throwing off your circadian rhythm
      • You are not getting enough which in case causes stress, hunger and female reproductive hormones to go all over the place.

We have already eluded to the following two but to dive deeper in understanding the last two reasons are hormonal imbalance and stress. One leading to the other and vice versa.

    • Hormonal Imbalance

      • Essentially hormonal imbalance can mean low progesterone, high estrogen, high and low hunger hormones and high stress hormone levels 
      • First lets focus on progesterone and estrogen imbalance.
        • When cortisol is high progesterone can be low because our body uses progesterone to make cortisol to respond to stress. So elevated stress levels be it internally or externally can cause an imbalance over time. 
        • When progesterone gets too low – then estrogen tends to go on the increase – when this happens things like PCOS happen. Too much estrogen also causes a vicous cycle with sugar as too much can lead to the sugar in our blood to not be used as energy and instead be stored as fat – that then leads to more estrogen being released. So the cycle just keeps going.
        • Estrogen imbalance can also effect the estrobiome (in your gut) which can lead to other imbalances.
      • Your thyroid plays a role in metabolism and hormonal imbalance can affect that as well.
      • We touched on hunger hormones but note that any imbalance there can cause you to over eat. 
      • High cortisol that never gets to recover or lower back down causes inflammation in our body, it can cause estrogen and progesterone imbalance, it can cause type 2 diabetes and insulin resistance with its role on energy metabolism. 
  • So to recap:
    • Having any sort of hormonal imbalance can make you potentially not be able to lose weight because:
      • It can make your body be tricked into thinking it needs ot hang on to sugar as fat.
      • It can cause type 2 diabetes.
      • It can lead to inflammation and disruption of the microbiome.

 

  • Stress

    • ALL THESE THINGS CAUSE A TYPE OF STRESS
    • Stress is bad- it causes inflammation- we know inflammation can cause disease but it also can cause issues with our metabolism. 
      • It can slow it down 
      • It can hold onto too much because your body thinks its in a fight or flight state so it needs as much food to hold onto as possible.
    • Stress also can deplete micronutrients from your body and cause you to have decreased energy and metabolism as a result. 
      • Your metabolism needs certain nutrients to function optimally. Your thyroid needs them too- without them it can either slow down or speed up to impact your health in a negative way.
    • It can cause your hunger hormones to get wonky and cause you to be hungry 24/7- eating crap too often- hence recreating a bad cycle.

 

  • Try to go to bed around the same time every night. The better a routine your body is on, the better your metabolism can function. 
  • Try to limit processed foods (even if they are “organic”) a cookie is still a cookie.
  • Look at nutrition labels of everything- if you need help with this check out my last video on labels.

Change up your workout routine. Change it up every few weeks. Increase reps, increase load (weight) or change up the style. Another great approach is to sync it with your cycle. You can find out more about that at the video linked below.

Try to decrease stress – take 5-10 minutes a day to just be still. Deep breathe, take in nature or your surroundings, read a book. Doing this small stuff can make a BIG difference.

If you try all of this and after a while you are still not seeing results then go to a functional doctor near you and get your labs done. Test your hormone levels. You want a functional doctor because they look at EVERYTHING not just your thyroid but everything that supports it. Including micronutrients.

I hope this helped you have a batter understanding as to why you may be at a plateau. If you need help find someone who can help you come up with a plan. Stay accountable and keep trying, do not give up! Sometimes it takes longer than we like, but the biggest thing is to just keep changing and trying, be open to change and learn patience. You want to not only lose weight but create a healthy life to go along with it.

I help clients daily address these issues

See if I can help you get after these and finally get the weight off. Inquire here.

Want to see this info in my latest Youtube (I go a little more in depth) – Check out below!

Why Accountability is the BIGGEST Key in Reaching Your Goals

Why Accountability is the BIGGEST Key in Reaching Your Goals

Every person on this planet has had a year unlike any other. That is something I do not think any of us ever thought we would be saying….. 

We have gotten thrown for a loop in regards to how we live, how we interact, how we do life day to day. We have had to learn to adapt and learn more patience. Who knows maybe you have even had to lean into your faith more. I know I have.

Then there is our health and wellness. If there is any takeaway from this year it should be that we need to make our health a priority. We need to take care of ourselves NOW so we do not have to be at risk later. That means work on eating better, losing weight if were at an unhealthy level, and strengthening our heart and lungs, etc. 

Yet so many of us have fallen off track with our fitness routine. It could be due to gyms being closed, or maybe it is due to our mindsets and giving up amongst craziness. 

However, those justify all reasons why we NEED fitness even more. It is also why we need accountability even more. 

In this blog I am going to go over why accountability is so key, especially in tough times.

If you have fallen off track, do not lose hope, you can get back on! You just have to take that step and keep showing up after that.

WHY ACCOUNTABILITY  MATTERS DURING HARD TIMES

1- Stress is high and temptations are in front of you

When we get stressed out, it is normal for us to turn to something that comforts us- would you agree? When you are stressed, do you turn to food? Or alcohol? Or something else? It is human nature to go after comfort and relief. We want that anxiousness to go away, so we go for how ways to numb it.

Unfortunately that is also how we end up in worse shape than we started. Our stress hormones go up, then we are eating junk or putting some sort of toxin in our body. When that happens our body stores more fat (in basic terms) because it thinks we may need it later – this makes us pack on weight and then start to feel even more down on ourselves.

2- If you are alone in your choices your more likely to turn to old habits

When you have no one checking in on you, or anyone to hold you accountable, then it is more likely that you will turn back to your old ways. When someone is there you are less likely to do so because you will have to own up to them. It will make you think twice.

3- It gives you a purpose day to day

When you have some sort of accountability in place, whether a person or a plan you have a reason to go after it each day. One thing I have learned from myself, clients, and friends this year is that every day when there was a plan in place, we felt a little better. Even when working from home if you have a plan or schedule for the day it wouldn’t be as mundane. The same can be said for fitness. When you have a workout plan and you work at it, you will only feel that much better about yourself. 

WHY YOU NEED A PLAN

1- Because you need action steps

Without a plan in place, how will you know when you have succeeded at something? How will you know when you have made progress? How will you know if you missed a day? – The plan makes ALL the difference. 

When you are working out you cant just wing it everyday or you will never succeed – you have to take it a step at a time, and get better over time. Plans make you accountable.

2- You need goals to work for

Why would you continue to show up every single time if you had no reason to? We ALL have something we want to work for, whether it is something like a race, or our health or just to lose weight or look good on that next trip. There is ALWAYS something. Setting an actual goal helps develop the plan of action to take to get there- hence a plan being important. 

3- To measure your progress

If you do not celebrate the small stuff then you are less likely to stick with it. You have to recognize when you do something you could not do before, or when you have lost that 1 lb. Those little things add up. A plan helps you see this. It helps you look back and see when you could not do something x amount of time ago and where you are now. It helps you keep moving forward.

This is motivation we ALLLLL need

WHY YOU NEED A PARTNER

1- An Accountability partner will help you show up when you do not want to. 

How many times have you not wanted to show up for a workout? How many times have you literally had to pull yourself out of bed or convince yourself for 30 minutes to go for that run or go to the gym?? We have ALL been there. When you have someone to push you, you’re more likely to show up.

2- To make you remember why you started

You may have had a bad week, you may have gained a little weight, or you just do not like what you see in the mirror today- so whatever you are doing is not working…. WRONG- that is definitely NOT always the case. SOOO many factors could go into why it is not working, but stopping is not going to get you anywhere. Pretty sure we have all been there too! That is even more reason to have someone in your corner. You need someone to remind you why you started in the first place. 

3- To call you out

Really no explanation needed- you need someone to call you out when you screw up or when you doubt yourself. Who better to do that than someone who has a job to hold you accountable??

 

Key Takeaways

During any sort of hard time, having someone in your corner is key. Whether it is a family member, friend, spouse, or coach it does and will make a difference. 

The quality of the people you surround yourself with and invest time in matters too. That is why it is important to have people who will be truthful and love and respect you as well as will motivate you to be your best, not bring you down. 

Accountability really is the key to success in all areas of life. You have to keep showing up – if you don’t you won’t get where you want to be. 

Hiring someone to help you in the area your lacking like a coach or professional can make all the difference. They can provide the knowledge and the plan you need to help you take those steps needed to get you to your goals. 

That is exactly what I provide with clients virtually and in person. We develop a plan and we implement it. Whether it is together or on your own. Or with my new 6 week #WORKOUTPARTNER challenge . We celebrate the small stuff and the big, and I call you out when needed too. It is how it has to be done to work. It is why I love what I do, I love seeing clients succeed. If you are someone who is needing that extra structure, that accountability, that guidance to help you get back in gear you can start today- simply download the free workout below. You can do it anywhere 🙂

 

Get a FREE workout to start today

Accountability help can start right NOW – start with this workout- get it done and get moving in the right direction.

Sugar and its impact on our life

Sugar and its impact on our life

 

Anyone else have a sweet tooth?? Anyone else like sweet stuff?? 

If you are like me and grew up on ice cream (preferably Dairy Queen blizzards right here) along with fast food, boxed foods, snacks, soda, crackers, chips, lots of condiments…. Then chances are you have a habit of liking sugar.

Even if you are not right there with me on the blizzards, you may like your sweet things. Which is why I am diving into sugar today- what it does to our body when we ingest it, where it hides, and what to do/avoid to help combat the negative side of it.

 

Sugar

What is sugar? How does it affect us?

Sugar is something we all DO need, just not a huge amount of it. We need it because it helps provide our cells energy when we break it down. The problem arises when we have too much (even when we think we are being smart) and it leads to inflammation, type 2 diabetes, heart disease, stroke, and weight gain among many other things.

The process of sugar leading to harm-

When we eat something that contains sugar (so many things contain it but lets pretend white bread for this example), the bread is eaten and the sugar within it is broken down into glucose and fructose. The glucose signals the pancreas to release insulin so the insulin can carry the glucose to the cells for energy.

We only need so much though, when we release too much insulin we can become resistant overtime which leads to weight gain, and things like PCOS, as well as diabetes. The glucose never gets used as it should as a result and just floats around in our blood stream – this can cause our blood sugar to rise hence, diabetes. It can also cause our digestive system to not work properly, it can lead to inflammation all over our body and inflammation as we know is the starter of almost all disease.

The fructose side of sugar is metabolized in the liver. Too much there can lead to what is known as “fatty liver” which none of us want. Our liver is our body’s filter- we need it to work. And when it is clogged/ congested and have fatty deposits on it then we have problems and bad stuff stays in our bodies vs. getting excreted.

Its hidden in more things than we realize….

When we eat certain foods we think of sugar, be it cookies, cakes, even fruit for a healthy dose of it, but it is in far more foods than we may know.

Over the years food manufacturers have gotten good at creating “sugar additives” from gmo and other artificial products to sweeten things. They also get creative with naming certain natural sugars to make you think you are staying low on them because the name does not make you think “oh this is a type of sugar”.

Not to mention with all of the fads that come and go they try to make you believe that eating a gluten free cookie is actually good for you…. but yall a cookie is still a cookie.

Read your labels

Not only do we need to look at actual sugar content, but we also need to look at the names of the ingredients there too.

And btw the daily recommended amount of sugar for women is only 25g-

Basically anything ending in -ose, sugar, or –dextrin or syrup is a type of sugar.

Take a look at the label below (it is a bottle of Asian Zing Wing Sauce – the first ingredient is corn syrup (syrup aka sugar) not to mention corn syrup which is terrible for you…. but thats for another day)

 

 

Food for thought ALL of these things are not considered SWEET yet contain well over a days amount of sugar –

  • A small wendys frosty (yes it is supposed to be sweet) but has 49g of sugar
  • California Pizza Chicken Waldorf Salad has 55g
  • Buffalo Wild Wings Boneless 15 ct Asian Zing Wings have 57g
  • Sesame Chicken from PF Changs has 58g
  • Spicy Chicken from PF Changs 66g
  • O’Charleys Balsamic Chicken Salad has 68g!
  • Ocharleys Baby Back Ribs Carolina Gold has 86g
  • Jamba Juice Strawberry Large Surf Rider Drink has 92g
  • Smoothie King the “hulk” large strawberry has 227g of sugar!!!!!

These ALL have too much even if it is supposed to be “healthy” sugar is sugar and too much healthy sugar can cause problems especially if you already have something off within you.

My favorite recommended condiments

Steps to improve your sugar intake –

1 – First you want to do your best to remove as much fast food from your diet as possible.

2- Aim to only eat processed foods for 1-2 meals a day (starting point) then reduce that every week or so until it is only a few times a week if any.

3- Slow down your shopping and read labels. This is seriously the game changer.

4- Shop the outside aisles of the grocery store as much as possible.

5- Follow recipes and buy only what you need. Keeping extra stuff in the house only leads to temptation.

6- After trying a few of these things try a sugar detox for 2 weeks- it sounds hard but I promise the results are worth it. You will see weight go down, your brain fog to clear, and energy to go up. The first few days are the hardest but if you are already instilling some of these things you should be good to go!

 

 

 

Salad Dressings

We often think of Salads as the healthy way to go, but do you ever look at the dressings? Just look at some of what I listed above – those salads get that sugar content from the dressing not the food itself.

Paying attention to this is a great place to start too! 

I compare some in the video below. 

Stressed by what is best to get at the store?

Feel like you do not have enough hours in the day to finish working, take care of the kids, prep dinner, eat, take care of you, workout and know what to get at the grocery store?

Ever find yourself just throwing whatever seems appealing into your cart?

Well no more! 

I have helped so many women achieve the balance they want and need by taking the guess work out of workouts and meal prep. Get a FREE grocery shopping list to help decrease inflammation and try it this weekend!

This post contains links to where I may receive a small commission as an affiliate. However please note I am never going to be an affiliate for anything I do not believe in.

New Fav Smoothie

New Fav Smoothie

My Recent Smoothie Obsession :

So no idea why this is my new thing. I go through phases, maybe you do too where you love something then you transition to eating something else (I am talking about food this time lol). 

I will get on routine where I eat the same thing for breakfast over and over and then some how be inspired to change it up. This is no different.

If you have followed me at all you know I eat alot of overnight oats. I love the texture and taste of that with fruit, my protein, and nut butter and flax seed, or other seeds etc. Maybe it is the summer time and heat but I recently started having more smoothies – I am talking fully blended (I still want that spoon action though). 

You may be familiar with the Fab Four smoothie RD – @bewellwithKelly created for her clients and it went mainstream. Well this is very very similar- but I use my own stuff lol. 

I love this smoothie for a few reasons :

Taste (duh)

Its packed with healthy fiber to keep me fuller longer so no snacking.

I can eat it on the go (sometimes) and if I make it less thick I can totally drink it in the car.

I am getting all of my vitamins needs along with important antioxidants and immune boosting minerals.

I can easily change up the combo and still get the same benefits.

So what is in this thing I am now digging so much??

 

It consists of a breakdown that is pretty simple:

 Some sort of plant based protein or collagen/ bone broth style protein powder (I use my DNS every day!)

  • this is great for recovery and muscle and bone health as well as gut health if you are using a bone broth or collagen variety) – side note ALWAYS look at the ingredients if it is loaded with stuff you cannot pronounce then run! Here are some of my favorites.

Some sort of Fruit like a berry 1/4-1/2 cup frozen is preferred 

  • Berries like strawberries, blueberries and cherries are great because they are low on the glycemic index so they wont spike blood sugar like some can. They are also great for antioxidant health and benefits. Fighting free radicals and even skin!

Greens – about 1 cup (can be frozen or fresh) (anything like spinach, kale, even zucchini works well)

  • You know you need your greens (you could also use a greens powder if that is more your jam like this one – however make sure you pay attention to what is in it because the flavors of that plus the smoothie may not exactly um…. taste all that great.

Healthy fat – nut or seed butter or avocado or coconut oil (I alternate between sunflower butter, cashew and avocado)

  • We NEED healthy fats. They help support our joints, our digestion and can even help our blood and brain health too. With butters make sure to look at the label, the less sugar and the less added junk the better. You also want to steer away from any canola and even palm oil for some.

Fiber from hemp/flax or chia seeds (also good doses of omega 3’s too!) (love these)

  • Chia seeds can give you a crunchier taste and make it a little thicker, hemp and flax are both more nutty and hemp even provides a great plant based protein to the mix. I would aim for 1 TBSP of one of these.

1 scoop of collagen powder (unless you are using it for your protein)

  • ( I love primal kitchen foods collagen – you can save with code CANDICECFITNESS at checkout here )
  • Collagen is GREAT for our overall health – it supports our joints and ligaments and tendons and can help rebuild the gut lining too. Again like everything else – look at those labels!!

Stevia or natural sweetener like honey or maple syrup

  • Natural is always the best bet when it comes to sweeteners, however you still want to be mindful when using honey or maple syrup or something like agave- they are really heavy in natural sugars and too much of a good thing IS possible – aim for a tsp or so.

Milk of preference

  • I like milkadamia or califia farms – you can also use a soy or flax or coconut just pay attention so you are not overdoing one thing – like coconut milk then coconut oil, etc.

 

Overall smoothies like this are a great easy option to get nutrient dense foods in first thing in the morning. To set your day off on the right foot if you will. You should stay fuller longer due to all the fiber too! You can always get creative and add spices like cinnamon or turmeric or even ginger if that is more your jam.

 

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