Teriyaki Chicken, Veggie & Rice Bowls

Teriyaki Chicken, Veggie & Rice Bowls.. oh my!!

I found this recipe on pinterest earlier in the week to share with the women in my online accountability group (shout out to the gals in my February Virtual Fit Camp). While I was typing it up to share with them, I decided to try it out THAT night because it sounded so good!

I mean, having defrosted chicken already laid out in the fridge just seemed like a sign also.

Right!??

First of all, this was SO darn easy to make.

It seriously took me 30 minutes or less to get EVERYTHING together.

Secondly, this recipe was flavorFULL & guilt free.

There are several substitutions that can be made from the original recipe to tweak it to your taste!

Lastly, you could absolutely make this in bulk for meal prep to eat on the whole week.

And no.. it would NOT get old & boring.

Okay, so the original recipe can be found HERE via GimmeDelicious

These are the instructions from that blog post, but I'll drop my own tips & modifications at the bottom!

Prep time: 5 mins
Cook time: 12 mins
Total time: 17 mins

Ingredients:

1 lb boneless/skinless chicken breasts, cut into bite-sized pieces
salt and pepper
1 tablespoon oil
2 cups broccoli florets
1 bell pepper, sliced into strips
sesame seeds for garnish (optional)
2 cups cooked brown rice
4 meal prep containers

For the teriyaki sauce:

¼ cup soy sauce
2 tablespoons honey
2 tablespoons rice wine vinegar
1 tablespoon cornstarch
1 clove garlic, peeled and minced
½ teaspoon sesame oil (optional)
¼ teaspoon ground ginger (optional)

Instructions:

Heat a large pan to medium-high heat. Add chicken, season with salt and pepper and cook until no longer pink 2-3 minutes.

Whisk all the ingredients for the teriyaki sauce in a small bowl.

Add the teriyaki sauce to chicken and cook for 4-5 minutes or until sauce is thick.Remove chicken from heat.

Add the broccoli florets and bell pepper to the same pan. Stir fry for 2-3 minutes or until the bell pepper is slightly softened.

Divide the chicken and broccoli into 4 meal prep containers. Add ½ cup of brown rice into each container. Sprinkle with sesame seeds (optional) and cover. Refrigerate for up to 4 days.

My PERSONAL modifications & tips..

For me personally, recipes are more like guidelines.

I'll peek at the list, see what I have & WING it.

Occasionally I'll substitute based off what I have at home OR just leave things out & hope for the best. Let's just say I'm not a fan of making multiple grocery store runs throughout the week & that fuels my creativity.

Let's start with the chicken!

To cut down on cook time, we chopped the trimmed breasts into SMALL bite-sized pieces. I seasoned them on the cutting board with himalayan sea salt, fresh cracked pepper, garlic powder & some red pepper flakes for heat. For the actual cooking, I browned up those little "nuggets" in coconut oil - I prefer it usually over other oils.

Now, for the veggies.

I went with what I had. And NO. I am not above frozen veggies - I can buy them inexpensive & in bulk at SAMs. I always prefer fresh produce, but use frozen veggies as a secondary option on the regular. This week, I had frozen broccoli florets that I steamed in the microwave with fresh carrots & onion that I minced up & mixed in. Once those veggies were all steamed, I seasoned them a bit & put to the side until everything was done. I then mixed the veggies IN with the chicken & sauce so they too were lightly glazed.

For the sauce, I only made a couple of tweaks.

I used liquid aminos instead of soy sauce (same measurements) & agave nectar instead of honey (same measurements).

As a side/carb, I whipped up a quinoa + brown rice blend. It was a perfect little bed for the teriyaki combo!

Both hubby & I were big fans of this recipe!!

In the future, I'd try a few modifications:

adding green onion or cilantro

using shrimp or lean beef instead of chicken

leaving out meat if I want a lite, ALL veggie meal

subbing peppers, snap peas or cauliflower into the veggie mix.

or tossing some chopped water chestnuts on top for crunch

I really think you could customize this completely to your taste!!

Give it a try & let me know what you think.

Happy, healthy eating, friends.

Gracefully Balanced Core De Force TEST GROUP Details

If you KNOW you're going to do this program with me in our private {online} test group, go ahead and email lindseykollar@yahoo.com with the subject "TEST GROUP I'M IN" to let me know that you're ready to be added to the group.

*Within the group, I will be sure everyone is on track and doing some sort of workout plan or exercise over the next few weeks to gear up for our launch!*

Our Core De Force Test Group will start officially on Monday, November 14th, 2016 - with a prep weekend starting November 11th. You MUST enroll in our group with your challenge pack purchased no later than the 7th to join us.

Requirements to Join the CDF Test Group:

1. I must be your Beachbody Coach. If I am not yet, please do so using this link.

2. You must order the Core De Force Challenge Pack. It will be on sale October 31st, 2016 at a special release price.

Your Challenge Pack Includes:

- Work program & training guide

- Quick Start Guide

- 30 Day Calendar

- Custom Eating Plan

- A Set of Portion Control Containers

- Shaker Cup

- 30 Day Supply of our Superfood Vitamin Shake Shakeology 

- Our Prive, Online Accountability {test} Group

- A 30 Day FREE Trial of Beachbody On Demand to streamline your workouts from anywhere at anytime

*If you are already drinking shakeology regularly, we will get you set up with just the program*

3. You MUST check into our private group daily

(it only takes a couple of minutes - don't freak)

4. You've got to commit to changing your overall health - mind, body & spirit

5. You've got to do your part to help encourage & challenge the other participants in our group

Please feel free join this event for the latest info. You can also add any friends or family, if you think they might be interested in our CDF Test Group.

Can’t wait to start this new workout program with YOU - it'll be an exciting, new adventure for ALL of us!

Click HERE to learn more about Core De Force.

Email any of your remaining questions to lindseykollar@yahoo.com

What is Core De Force?

Core De Force

Have you heard of it yet?

It's the all new home Beachbody program launching October 31st, 2016. Here's everything you need to know about Core De Force!

What is it?

Core De Force is a mixed martial arts (MMA) style fitness program.

Who is it for?

Core De Force is for anyone who wants a total body workout & sculpted/toned transformation. This program is friendly for any fitness level who is willing to take on a challenge.

What's it like?

Core De Force is a high impact & high intensity fitness program. It's designed like a fight, broken down into several 3 minute cardio rounds during each workout.

Who are the trainers?

Joel Freeman & Jericho Matthews are the creators of and trainers for Core De Force.

What equipment is needed?

Absolutely NONE

How long is the program & the workouts?

Core De Force is a 30 day program with a 6 day a week training schedule (day 7 is for stretching). The workouts are between 30-45 minutes in length.

Is there a modifier?

There is a modifier in every workout so you can workout at your own pace, no matter your fitness level.

What's the nutrition plan like?

The Core De Force meal plan is going to be nearly identical to the "portion fix" system from the 21 Day Fix. It will focus on portion control & whole foods, but the color coded container system will be optional. The meal plan is simple to follow & is meant to teach you how to fuel your body for these high intensity workouts, while priming your body for results!

What supplements are recommended?

Daily Shakeology &/or the use of the Beachbody Performance Line are recommended for your best performance & maximum results.

Can I try it before I buy it?

Yes, on October 24th, there will be a free preview available via Beachbody On Demand. For each person who tries Core de Force, Beachbody will donate $10 to Big Brothers Big Sisters of America. How cool is that?? Your sweat will help raise money for a great cause!

When will it be available for purchase?

Core De Force will launch officially for customers of Team Beachbody coaches as a challenge pack on October 31st.

A challenge pack means a super discounted bundle of Shakeology + Core De Force OR Beachbody Performance Items + Core De Force {with free shipping thru November 2016}.

The Base + Deluxe Kits will be available to customers of Team Beachbody coaches on November 1st.

General release of the program to the public will take place on December 1st.

Want to see a sneak peek of our first workout with Core De Force? Check out our video!

Looks FUN doesn't it?!

I'm happy to announce that my Gracefully Balanced community is hosting an exclusive TEST GROUP in November for guys & gals wanting to work through this program as a group.

Stay up to date on the latest program news, release information & test group availability by joining THIS event. Learn more about what the test group involves HERE.

Please feel free to send any additional questions to lindseykollar@yahoo.com

Roasted Broccoli Parmesan Recipe Share

ROASTED BROCCOLI PARMESAN

INGREDIENTS:

• 1 medium bunch (about 20 oz) broccoli with stems
• 6 cloves garlic, peeled and smashed
• 2 tablespoons extra virgin olive oil
• 1/2 teaspoon kosher salt
• 1 cup homemade or jarred marinara sauce  
• 1/2 cup shredded mozzarella cheese

DIRECTIONS:

• Preheat oven to 450°F. 
• Trim about 1 inch off broccoli stems and discard. Slice the broccoli stalks in half lengthwise to have 4 pieces total. 
• Place the broccoli and the garlic cloves on a 9-by-13-inch baking pan and drizzle both sides of the broccoli florets and stems with olive oil. Season both sides with salt and roast cut side up about 10 minutes, until the broccoli is browned on the bottom. Turn the broccoli and garlic and roast an additional 10 minutes until tender and browned and crisp.
• Top with marinara sauce and mozzarella. Return to the oven and bake until hot and the cheese is melted, about 10 minutes.

Source: SkinnyTaste

August Support Group

Hey girl

You DONT have to be in this alone - You actually SHOULDN'T!

You know why?

Because you can try it all or spend money on all types of things that will promise you the moon... BUT none of it matters unless you have someone doing it WITH you - someone who will encourage you to keep going when you don't feel like it.

Simply put - people with accountability stick with their healthy lifestyle & accomplish their goals.

It's not about quick fixes & fancy equipment

It's not about exclusive memberships & taking supplements

It's definitely not about reaching a certain number on the scale

It IS about diving into an positive, challenging environment that helps you change your LIFESTYLE and live WELL from the inside -- out!

I want to invite you to my next online fitness group. I'm dedicated to showing up with my challengers, holding them accountable, offering tips + support, and encouraging them as they start to make small healthy changes that add up to big results over time.

This is how it goes:

1. Tell me your goals - and let's chat about your lifestyle 

2. Pick a program - something that fits your goals + schedule

3. Pick a flavor of your dense natural nutrition smoothie

4. Show me your commitment by plugging in daily

5. Change your life & inspire others

Fill out the questionnaire HERE to RSVP! 

You can remain ACTIVE and still enjoy all this upcoming season of summer brings - trust me! I'm doing it myself -- so do it with me!!

Taking CARE of yourself is the best gift you can give yourself & your family. 30 Minutes of self care has made me a better wife, coach, fur momma, friend, etc.

▶️I have 5 spots left - and they're available on a first come basis!! So hurry up & reach out!!

Mint-Chocolate Shakeology

This time of year, Americans experience 75% of their annual weight gain. SHEESH!!

Shakeology, my secret weapon, helps me prevent icky weight gain not just during the holidays, but every day. Shakeology fills my nutrition gaps, keeps me from getting sick like I used to EVERY winter, fuels my body with natural energy, curbs my salty-sugary cravings & is the most healthy/convenient meal of the day.

Most days, I stick to the SAME recipe.. what can I say? I keep it classy & SIMPLE. But this time of year, I enjoy making things festive. Say hello to this mint chocolate Shakeology recipe!

To learn more about WHAT Shakeology is and how it's changed our lifestyle, click here.

OR maybe you've heard me preach long enough. Click here to try it risk free for 30 days. 

21 Day Fix Meal Plans

The 21 Day Fix (& Extreme) is BY FAR one of my all time favorite programs; Not just because of the awesome workouts & great results I got, but because the meal plan is SUSTAINABLE.

It's not a diet. You don't feel starved.

It's a simple, portion based system. Colored coded containers to teach you how MUCH of each "approved" food category to eat.

Your custom container requirements are determined by using a formula which takes into account your current weight, daily activity level and goals.

I understand that opening that first "challenge pack" box can be intimidating. The Shakeology and the workouts? Easy to process. The concept of meal planning around the container system? A little more tricky.

So where do you start??

I decided to provide a couple of my SAMPLE meal plans for you be INSPIRED by or use exactly even! I created these for two of the most popular calorie brackets for women: 1200 & 1500 calories.

Be sure to let me know what you think! OH, and download the app to help you track through the day!

Year END Resolution: Finish STRONGER than You Started

*These are my REAL 4 week progress photos from last fall in my very first accountability group, y'all!*

#YearEndResolution ..ever heard of it?

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Well, it's how I'm helping my fellow ladies stay on track during December. Did you know that during the holiday season, 75% of annual weight gain occurs? Are you going to be part of that icky statistic or prove it wrong with me?

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Beginning December 2nd, I'm committing (again) to 30 minute daily workouts, simple nutrition with easy meal plans & group support to stay strong against egg nog and peppermint galore ... I want to feel PROUD of myself when 2016 rolls around- not like I have to "fix" the repercussions of my choices in November and December.

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Are you at all curious? Want to end this year and START next year differently than you have in the past? 

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I'm enrolling FIVE applicants thru November 24th and would love for you to be considered to take part in this Resolution challenge with me! Make this year different and be PROUD of yourself.

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Apply HERE to be considered & to reserve YOUR spot!

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Have questions?

lindseykollar@yahoo.com //or// fb message (FB.com/LindseyKollarGhoens)

Caprese Chicken: A Simple, Monday Night Meal

Yesterday I created a meal plan for the week & then broke it down into my grocery list. The hubby & I ran to the store and were out in a record breaking time of about 30 minutes- it's amazing how quickly you can shop when you mostly avoid the center isles! #truth

One of the recipes on our weekly meal plan is from a cook book I have called "Fixate," which is a compilation of 101 recipes that follow the nutrition plan I'm using with the 21 Day Fix (read more about that here). This super easy recipe is called "Caprese Chicken" and got two thumbs up from the hubby & myself for both flavor and quick preparation.

The recipe was simple. Fully cook two seasoned & trimmed chicken breasts. Top with pesto, sliced tomato & fresh mozzarella- allow some time over heat for the cheese to begin to melt. Serve with veggies &/or a healthy carb (like quinoa or brown rice). Yummmmmm!

Bon Appetit, friends!

White Chicken Chili

Fall means cool evenings, SEC football, warm blankets, woodwick candles, thick socks, oversized sweaters & .....HOT soups.

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Not only are soups seasonally appropriate during autumn and winter, but they are also SUPER easy to make & are great lunch/dinner options throughout the week!

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I got this white chicken chili "recipe" from my momma. I use the word recipe pretty loosely because we don't measure & often just use what we have at home!

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This particular pot of soup was made something like this:

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Boil 2 chicken breasts in a half {ish} full, large pot of water. Once chicken is cooked, remove from water to shred. Use a hand-held strainer to remove fat, etc on the water's surface. Dissolve TWO chicken bouillon cubes - this chicken broth will now be your soup's base!

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To chicken broth, add  ::

2 (drained) cans of great northern beans + 1 can of rotel tomatoes and green chilis + 1 tbsp of minced garlic + chopped onion + frozen corn + minced jalapeño + shredded chicken + {optional} taco seasoning

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Let this pot simmer until all the flavors are combined. Depending on what you have on hand, serve solo //OR// with tortilla chips, quinoa or brown rice!

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Happy Fall, Y'all!

Lean, Mean & Easy Chili

One of the Ghoens' fall recipe staples is CHILI... You aren't a red blooded American if this doesn't frequent your fall meal plan.. Kidding. Kind of..

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One of the reasons I love this classic, cool weather dinner is that I can basically dump {any} soon-to-be-expired veggies into it!

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The bones of my chili are:

• 1 (Large) Can of CRUSHED tomatoes

• 1 Can of diced tomatoes & green chilies

• 2 Cans of kidney beans

• 1 lb. of lean ground turkey

• 1 packet of HOT chili seasoning

•  any available veggies

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I don't like to babysit dinner when I don't have to and I LOVE to cook ahead, so this is a no brainier crockpot concoction.

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Here are some of the veggies I have added to my chili before:

• cubed squash &/or zucchini

• onion (basically always)

• minced garlic

• green beans 

• tomatoes- yep, more of 'Em. I HATE wasting food!

• corn

• mushrooms

• okra

• carrots 

• cubed sweet potato (or russet!)

• jalapeño

• the list goes on!

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I don't think you can really go wrong with chili variations. Sometimes if I have black beans and no kidney beans, I'll rock it out and call it "southwestern."

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One of our favorite ways to eat a bowl of this goodness is on top of quinoa or brown rice. Then -> portion put your leftovers for lunch -> or use it as a non-conventional "spaghetti sauce" & put it on top of spaghetti squash, noodles made with a vegetti or whole grain pasta -> or scoop it onto a whole grain pita or bread for some fancy sloppy joes!

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I don't want to blow your mind too much in one post, but I've heard (and yet to try) that dark chocolate is a great addition!! We HAVE boozed our chili up before though with a bottle of red wine that needed to be finished.. YUM!

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I hope you get the gist and decide to liberate yourself of the plain Jane chili out there. Be resourceful and use what you have.. Or get a little crazy and surprise your taste buds!

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Drop any suggestions below that we need to try.

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Happy cooking, friends!!

Xo, Linz

What LINDSEY Eats: A Peek into My 21 Day Fix Food-Genda

As most of you know, I'm a huge advocate of the 21 Day Fix {original & extreme} because of the results I felt and saw in just 3 weeks. Check out my journey HERE.

The secret sauce with this program is the NUTRITION, which is most people's down fall when it comes to achieving results or even maintaining a healthy lifestyle.

Within the 21 Day Fix meal plan, you have your categories, the recommended foods within each category and the appropriate serving size of each. Based on a formula that calculates your caloric needs from your activity level, current weight, etc you will be told how many portions of each food category you should be ingesting on a daily basis.

The gist is: portioned whole foods + shakeology + 30 minute workouts = results

..and it's legit.

So let me show you the food list that I created when I started the 21 Day Fix, which made my life mega easy and straightforward when it came to selecting food items.

On the list- YES. Missing from the list- NO.

I do very well with black and white boundaries, so if you're the same I hope this helps!

After really just a week, I figured out which foods I like the most and what was easiest to prep --> I cook ONCE a week. I believe that if you fail to plan, you plan to fail. My nutrition is no exception. Sundays are my day to prepare & the rest of the week is HEAT & EAT.

From this list, here is what I found myself eating most often.

PROTEINS

Chicken, Ground Turkey, Turkey Burgers, Eggs and Greek Yogurt.. oh my! 

There are so many different ways to season, mix, and prepare these proteins that they just don't get old for me!

*Food Prep Tip:: When selecting meals to cook each week, try to stick with recipes that use the same 2-3 proteins to save $ and time!*

GREEN VEGGIES

Romaine for salads, Snap Peas for a snack or stir fry, Cucumbers to munch on and Roasted Broccoli as a dinner STAPLE. Of course, I might wash and chop carrots, zucchini, onion and tomato too- but you get the gist. These are veggies I can interchange for various meals and use in multiple ways!

FRUIT

I like fruits that can be eaten alone as a snack, mixed into my breakfasts or serving with a nut butter. I also like fruits that don't cost a bunch of money, since I get two large servings every single day. 

CARBS

Oh my precious carbs. Going with HEALTHY options that are a blank canvas: Quinoa, Sweet Potatoes and Steel Cut Oats. I mix my oats in the morning with berries and a side of greek yogurt ALL.THE.TIME. The quinoa can be served plain as a side, mixed with veggies as a salad dish OR serving steamy on top of a bed of greens with taco meat or something! Seriously, y'all.. give quinoa a change. It's SO so good! Lastly are my beloved sweet potatoes. You can microwave and half these bad boys OR cube and roast them for a side. Serving tip: roast cubed sweet potatoes with carrots and top with goat cheese (yellow+green+blue) . HOLY HEAVENS.

Healthy FATS

Avocado, Cheese and Hummus.. need I say more?

SEEDS & DRESSINGS

For my salads, I make my own 21 Day Fix dressings directly from the meal plan! Usually, I make one new dressing each week or two. Instead of getting multiple seeds and nuts on hand, I get a medley of unsalted nuts to use as a snack or to top a salad.

 OILS & Nut BUTTERS

Typically, I cook with olive oil and bake with coconut oil. I also like to blend in a half TSP. of coconut oil into my coffee.. so darn tasty. And the only nut butter I ALWAYS keep stocked is an all natural crunchy peanut butter. I eat it with fruit, on it's own or mixed into my morning oats/greek yogurt.

So I'm guessing you're wondering how the amazing Shakeology fits into this meal plan? Besides perfectly, these are the appropriate categories!

One scoop of shakeology counts as one protein serving. If you like to mix your shakeology with a splash of unsweetened almond milk, it would count as a part of a carb serving.

Seasonings

It's important to me to spice things up a bit, so that the foods I like to eat often don't seem boring and overly redundant. It's amazing how a little cinnamon on apple slices, red pepper flakes on green beans and cumin on ground turkey can make a world of difference. There are TONS of approved spices in the meal plan, as well as fresh herbs. These just so happen to be my favorites.

Condiments

Only because hard boiled eggs are LAME without hot sauce and my turkey burgers would be lonely without dijon.. these are two approved condiments that are ALWAYS stocked in my fridge.

No-Guilt Sweetener

I understand that plain greek yogurt can be a little shocking if you've never eaten it that way before. Sprinkle a little trivia or stevia on top to take the sharp sour edge off. If you're on the traditional 21 Day Fix meal plan, you are allowed to use honey, I believe. On the extreme version's meal plan, this is as good as it gets- and it works for me!

Creative Hydration

Hydration is SO important for anyone, but the way I keep my water intake from becoming dull is with a daily La Croix and with lemon or lime infused water!

Thanks to Autumn Calabrese, the creator of the 21 Day Fix, writing her new cookbook called "FIXATE" (check it out, HERE) I can switch things up even more!

Follow my blog as I cook through some of her new recipes including what's pictured here: Pumpkin Cream Cheese Muffins (1 purple + 1 orange), Pumpkin Pie Energy Bites (1/2 yellow) & Almond Chocolate Protein Squares (1/2 red + 1/2 yellow).

I'd love to answer any of your questions about the program and see if this might be a good fit for you.

Off to get my Plyo Extreme Fix on. Happy Monday, friends!

Lindsey