Fierce Tip #2: Choose the New "It" Burger!

Salmon Burger w/ Thinly Sliced Pickles, Onions, Tomato, Spinach, & Light Chipotle Mayo
on a Multigrain Kaiser Roll
Another healthy tip: Take out fatty french fries and put in freshly steamed broccoli instead!

The all American beef patty topped with two slices of yellow cheese may make your mouth water. But, did you ever consider the fat within the good ol' American classic? It can lead to heart disease, diabetes, and other dreadful diseases. But, you still want a burger and you're bored of veggie and turkey burgers. Here's a better option... SALMON!

Here are three reasons you should grill up salmon burgers and put 'em in your diet!

1. Salmon has omega-3 fatty acids!

The most beneficial omega-3 fatty acids occur in oily fish, especially salmon! Once you add a healthy amount in your diet you can lower your risk for heart disease, Alzheimer's disease, depression, diabetes, high blood pressure, multiple sclerosis and rheumatoid arthritis, according to UCLA's Brain Research Institute and Brain Injury Research Center. Salmon is more than just tasty food. It's a disease preventing machine!

2. A salmon burger provides filling protein! Dare I say it, it's better than a veggie burger!

I can attest to this next statement. Salmon is a high-quality protein. Sure, veggie burgers may provide you with some protein (especially those black bean burgers!) But, if you are craving a heavier meal, perhaps after a workout, you want something filling. And, that's why I choose salmon over veggie. Plus, the omega-3 fatty acids found in salmon and other oily fish break more readily than vegetarian products, like flaxseeds and walnuts. Yay for salmon!

3. Salmon allows you to catch up on those zzzzzs!

Salmon has an all-natural sedative, tryptophan. So, grill up a salmon burger for dinner and you could get a better night of sleep!

Additional notes...

Salmon can be grilled, steamed, baked. The possibilities are endless. A salmon burger just exemplifies its versatility. Plus, a yummy salmon burger is a different, tasty way to get the omega-3 fatty acids you need!

Recommended servings of salmon per week: 3

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My Food Journal for August 10, 2014

Remember this is my diet. You may get inspiration from this food journal, or you may ignore it altogether. I never pressure anyone to eat certain types of food nor do I shame those who eat differently than me. I simply put "My Food Journal" out to demonstrate what I consider to be a healthy diet. Take the following information as you please!

Breakfast:

My favorite bowl of cereal!

Oat Flakes & Blueberry Clusters (Kashi): 200 cal.
1/2 cup of Almond Milk Light: 20 cal.
1/2 Small Banana: 44 cal.
1/4 cup of Blueberries: 21 cal.

Total: 286 calories

Mid-Morning Snack:

Get re-energized with some protein!

Lightly Toasted Multigrain English Muffin: 100 cal.
1 tps. of Peanut Butter: 104 cal
1/2 tbs. of Honey: 30 cal

Total: 234 calories

Lunch:

Leftovers of my lightened up sausage meal! Check it out here!

2 oz. Organic Wholewheat Linguini: 180 cal.

(2/3 of a link) 60% Less Fat Premio Chicken Sausage: 127 cal.

Total: 307 cal.

Late afternoon snack:

The best yogurt combo ever!

Organic Greek Yogurt and Steel Cut Oats: 160 cal.

8 oz. of Tropicana Orange Juice: 50 cal.

Total: 210 cal.

Dinner:

Eating out doesn't have to mean fatty, greasy food! Click here for my review of Olive Garden's Chicken Abruzzi.

Chicken Abruzzi: 540 cal.

Garden Salad: 150 cal.

Total: 690

Nutritional information taken from Olive Garden's website.

Tea to end the day!

Orange Blossom Sweet Tea: No calories!

Today's Calorie Total: 1,726 calories

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Italian Sausage- Lightened Up!

Mmmmm... Italian sausage. Spicy, savory, magnifico, as the Italians would call it. One thing that's not so magnifico? Well, regular pork sausage has a great deal of fat. Generally, an Italian pork link has 286 calories with 204 calories coming from fat. Also, it usually has 22.5 grams of total fat with a startling 7.9 g of saturated fat. So, that means health conscious people have to stray from this Italian delicacy, right? Nope! There is always a solution! Read on to see how I made a healthy compromise on this dish!

My Top Secret: CHICKEN Sausage!

Premio's Italian Chicken Sausage has 60% less fat than USDA Data for pork and beef sausage! In fact, it has only 11 grams of total fat and 3.5 grams of saturated fat! Plus, it's only 190 calories per link!

Simple n' Fierce Ingredients... (Serves Four)

-4 links of Premio's Italian Chicken Sausage
-1 box of organic whole wheat linguine
-4 cloves of garlic minced
-2 tbs. of olive oil
-One pinch of oregano
-1 whole tomato

Lightened Up Italian Sausage and Linguine Recipe

Approx. 435 calories per serving

Total Time: 30 mins.

Prepping: 15 mins.

Cooking: 15 mins.

Prepping the Linguine

1. Boil water in large pot. Salt to taste.

2. Lightly drizzle some oil in pot.

3. Add 1 tbs. of salt and the linguine. 

4. Cook for about 7-10 minutes, or according to the directions on the package. You want it al dante! (AKA firm to the bite)

Meanwhile...

Start the sausage!

1. Heat the pan to a medium temperature. 

2. Add 3 tbs. of water to the pan. Place links evenly and as close to the center of the pan as possible. 

3. Cover the pan, continue heating for 10-12 minutes, turning the links often. Remove the cover and continue cooking for 15-17 minutes or until golden brown.

Make your sauce!

1. Heat 2 tbs. of olive oil in mini sauce pan. 

2. Add 4 cloves of minced garlic.

3. Throw in a pinch of oregano. Cook for 2-3 mins.

Cut the tomato!

1. Cut the tomato into chunks!

Everything cooked?

Okay, get ready to plate it! 

1. Drain the cooked pasta.

2. Now, put it back in the pot.

3. Add the sausage and sauce, toss well, and serve. (Serve 4 plates or wrap it up for lunch tomorrow!)

4. Place tomatoes on top of each serving. (You don't want them to get mushy from the heat of the food!)

5. Bon appetit!
Serving: One link and 2 oz. of linguine per serving. Add tomatoes as desired! Approx. 435 cal. per serving.

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Olive Garden's Chicken Abruzzi Review

Believe it or not, there is a way to eat carb free at Olive Garden. And, the new Chicken Abruzzi is just one option. This low calorie dinner (540 calories to be exact!) does not skimp on flavor. And, unlike most low calorie dishes at chains, this dish was filling.


The Chicken Abruzzi is served steaming in a porcelain bowl. A chicken breast lays atop a gentle hill of cannellini beans, fresh kale, and garden veggies. The warm, savory broth simmers beneath, and let me tell you, I think this meal would be best on a crisp fall day. The warmth travels to the tips of your toes and fingers! A meal that warms me up and fills me up is a definitely a win for me!

The only downer was the gristle and fat attached to the chicken I was served. It took away from the dish, but I am certain I was given a defective piece of chicken. Still, I had to dissect every bite, and that detracted from the overall meal.

Yummy? Yes! Tender chicken? No, at least not for me! But, hey I would give it a try! Hopefully, you will get a tender piece of chicken!

4 fierce stars for this dish!
★★★★

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Just Keep Movin'

So, while exploring a Barnes and Noble in Fairfax, VA last week, I came across this quote in a 2015 calendar. I gushed and snapped a pic. I had to share it with y'all! This is the absolute truth! Whether it's getting into college, losing weight, or finding your soul-mate, one thing is certain... you should NEVER stop moving. You power through. You get back up after you fall down. And, you don't let one little bump in the road stop you from reaching what you want. Fierceness, you got this. Keep moving on.

xoxo,

Kelsey

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Fierce Tip #1... TRACK YOUR FOOD AND EXERCISE!

Food and exercise tracking is a major part in reaching your health goals. In fact, I started tracking as soon as I decided to get fit, and I have not stopped since. So, try it out for yourself! You may like it enough to add it to your daily regime. Start today by reading my five rules to keeping a food and exercise journal!

1. Choose the right tracking medium for you.

There are many choices that range from a notepad and pen to your mobile phone. Pick the medium that you will most likely stick to. If you are one to write things down, then perhaps pen and paper might be the right fit for you. If you are more comfortable with technology, then go digital! Type it up or do as I do; get an app. My iPod is small enough to carry everywhere I go, so I track my meals and exercise as I complete them throughout the day. Plus, most food and exercise journal apps are free! Some even create nutritional charts for easy comprehension and offer social services so you can connect with friends for moral support!

2. Write in it EVERY single day.

Write in your food and exercise journal EVERY single day. Now, don't go crazy if you go over your intended caloric intake or if you skip a workout, but tracking your food and exercise will help you stay focused. If you fall off the path, your little journal will let you know. It reminds you to get back up and continue on.

3. Don't forget to log the mini chocolate bar you ate on the bus ride home.

If food entered your body, write it down. Don't cheat to make your journal look better. The best journals reflect your true eating habits and help you adjust to a more balanced diet. And, you are less likely to eat the bag of potato chips if you have to write it down. Your journal won't let you forget the promise you made to live healthier.

4. Log the correct portion sizes/exercise times.

Did you eat half of that chicken salad sandwich? Did you run for 30 minutes? Writing the true amounts will accurately assess your daily performance!

5. Always eat enough!

Remember, never eat under your healthy caloric intake. Eating minimally or not eating at all to lose weight is not only dangerous but can slow down your metabolism. This makes weight loss difficult. Talk to a doctor and/or a trusted medical professional to figure out your healthy caloric intake, as it ranges from person to person. Once you know how much you should be eating, track, track, track. You will most definitely see the results if you are on top of your diet and exercise!

Good luck!

xoxo,

Kelsey

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Winner, Winner! Healthy Chicken Dinner!

Cold Mozz & Tomato Salad on Chicken (with Brown Rice & Green Beans)

Approx. 750 calories per serving

You'll be the real winner with this healthy chicken dinner! If you like it enough, share this recipe with your friends and family! (It won't take much convincing!)

Fierce Ingredients (Serves 4)

Prep Time: 2 hrs.

Cooking Time: 45 minutes

-4 6 oz. chicken breast
-1 cup of halved mozzarella balls
-1 cup of diced tomato
-3 1/2 tbs. of light olive oil
-8 chopped basil leaves
-1 tbs. chopped fresh rosemary
-5 cloves of garlic
-4 cup of green beans
-1 1/2 cups of brown rice

Chicken Recipe:

-Prep Work (approx. 2 hrs.)

1. Combine 3 tbs. of olive oil, 1 tbs. rosemary, and 5 cloves minced garlic in zip-lock gallon bag.

2. Add the 4 chicken breasts and seal the bag. Allow the to marinate in the fridge for 2 hours.

3. Now, prep the chicken topping. Dice 1 cup of tomato. Cut 1 cup of low fat mozzarella balls into halves. Chop 8 fresh basil leaves finely. Combine into a container and refrigerate chicken topping.

-Cooking Brown Rice (45 mins.)

1. Add 2 cups of water to rice pot. Salt to taste.
2. Add in 1 1/2 cups of rinsed brown rice.
3. Stir just once and bring to a simmer.
4. Cover lid tightly and turn to low heat. Cook for 45 mins.
5. Serve beside chicken and green beans when done.

-Cooking Chicken (approx. 6 mins. each)

1. Remove chicken from bag; sprinkle with the desired amount of salt and pepper. Brush the remainder of the marinate over the chicken. 

2. Coat pan with desired cooking spray.

3. Add chicken to a pan on medium-high heat. Cook for 6 minutes on each side or until cooked thoroughly.

4. Serve beside brown rice and green beans when done.

-Green Beans (3-5 mins.)

1. Boil 1/2 inch water in a saute pan. (Add salt as desired.)
2. Add green beans, cover, and cook until the water evaporates and green beans are to your desired tenderness (3-5 mins.)

3. Serve beside chicken and rice when done.

Okay, everything on your plate? Now, take out your cold mozz & tomato salad from the fridge and add 1/4 of the mixture to each piece of chicken. Serve some up for friends and family or wrap it up for tomorrow's lunch! Enjoy!

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