Originally posted at: http://www.nerdfitness.com/

Meet Gabe, a proud member of Nerd Fitness Coaching.

He has a story I think might help you.

You see, Gabe had a stark realization many of us eventually have: we aren’t getting any younger!

Sorry Gramma, but I need to use a bad swear in this gif (yes, my 91-year-old gramma reads these emails):

As his birthday approached, Gabe decided it was time to finally get in shape. He’d been stagnating for years, and this wasn’t going to get any easier.

So he decided to ask for some help.

Today, Gabe is crushing life:

• Pull-ups? Check.
• Training with gymnastic rings? Check.
• Running a 5k? Double-check!

These accomplishments have given Gabe TONS of confidence, which is now expanding into areas outside of the gym.

Gabe explains, “For the first time in my life I actually feel good about myself physically, mentally, and emotionally. I wouldn’t be here without my coach.”

However, it hasn’t all been smooth sailing. Stagnating with a goal can be mentally taxing and might affect our confidence levels.

It’s something most of us have felt from time to time, including Gabe.

So let’s find out what changed for Gabe and how he was able to achieve his amazing success.

How Gabe Leveled Up His Life: 4 Keys

#1) Without a Roadmap, It’s Easy to Get Lost.

Gabe had tried to get in shape before NF Coaching.

The thing is, he didn’t really know what to do at the gym. So Gabe did what many of us do in such situations: he winged it.

But without a plan, Gabe didn’t see any real progress. He would eventually lose motivation and abandon his gym membership.

“It never stuck because I was doing it by myself. I’d wander aimlessly around the gym, not really sure what the best path forward was.

I’d jump on a machine or two and hope for the best, because I was just too intimidated to use any free weights.
This would continue for about a month or so, then I’d quit out of frustration.”

Such a “start and stop” pattern continued for years, until one fateful day, Gabe decided he would try something different.

He would hire a coach – at least for a month – to see if this could help him stay consistent.

It was a successful experiment.

Gabe returned to Planet Fitness confident. He quickly did his assigned workout, marked it complete in his coaching app, then went home.

He came back two days later and did it again. It wasn’t long before he started seeing results.

That’s when things took off.

Takeaway: every good goal needs a plan behind it. Without it, it’s so easy to get lost and quit.

When you head to the gym, come prepared with a plan! Otherwise, you might stare at the floor the whole time.

Here’s how a beginner should get started in the gym.

#2) Accountability Can Be Everything

“I knew I needed someone in my corner to help me stay motivated. My earlier attempts suffered without it.

Coach Justin is constantly checking in with me, making sure I’m comfortable with all the exercises I’m doing. If ever I get bored or maybe I don’t like a particular activity (cough…planks…cough), he never pushes back. Instead, we simply switch gears.

Having someone guide me every step of the way has helped me finally stay consistent.

Speaking of accountability, I also need to mention the NF private community. I have found inspiration and drive from other Rebels on a similar journey.

Between the community and Coach Justin, I feel totally supported.”

Takeaway: as Zelda taught us, “It’s dangerous to go alone!”

If you can, find someone to come with you (or at least someone to hand you a sword).

Your accountability partner could be from a coach, or maybe even someone from an online community.

When times get tough (and they will), having someone in your corner rooting for you can make all the difference.

#3) Cooking Doesn’t Have to Be Complicated.

“I absolutely hate cooking. My motto is, “If it takes longer to cook than to eat, I’m not interested.”

I realize that includes basically everything.

While that’s still my motto, Coach Justin has helped me work around that with frozen veggies, simple meals, and batch cooking.

Here’s my go-to:

• 2 lbs of ground meat (could be beef, turkey, chicken, or a combination of the three).
• 1 jar of red sauce, like a marinara.
• 4-5 steam bags of frozen veggies (broccoli, cauliflower, corn, beans, onions, peppers, etc).
• Herbs and spiced to taste.

Simply brown the meat and simmer the veggies until they’re a consistency you like.

I’ll put cheese on it if I’m home.

That makes 5 larger portions, or 7-8 smaller portions, typically.

It allows for some variation week to week without having to think too much.”

Takeaway: cooking can be a real pain. But it doesn’t have to be.

With a few simple steps, you can have lunches ready to go for the week!

Gabe does his batch cooking on Sundays, alongside many others in the Rebellion.

Here’s my personal strategy for simple meals: How to Batch Cook Chicken (for Lazy People).

#4) Physical Confidence Can Impact All Areas of Your Life.

“For the first time in my life I actually feel good about myself physically, mentally, and emotionally.

Growing strong gave me confidence. Confidence helped my self-esteem.

I’m now ok with my faults and shortcomings because I’ve also learned to recognize and celebrate my accomplishments and strengths.

Nerd Fitness Coaching has been life-changing, to say the least.”

Takeaway: there is such a thing as an “upward spiral,” with one new accomplishment springboarding to another.

We see this all the time here in the Rebellion.

Someone starts working out and seeing progress, which gives them confidence. They then take this new confidence and try something new, like soccer (Gabe recently joined a league!).

Crushing this new activity gives them even MORE confidence, and they again try something new.

Rinse and repeat.

Yes, it can indeed take time. But Gabe has only been in Coaching a little over a year. And today he feels (and looks) like a new person:

You just have to get that first win under your belt so you can start to build some momentum.

Here’s how we often advise beginners to take their first step.

Is It Time to Try Something Different?

I’m super proud of what Gabe and Coach Justin accomplished over the last year.

And I want you to know I’m proud of you too.

You’re still here. You’re still reading.

That means you’re still trying, which is a big part of making progress.

However, I also want you to ask yourself: is it time you tried something different?

Maybe you related to Gabe’s story. Maybe you’ve gone through your own “start and stop” pattern.

If so, then let’s take a minute to consider what made Gabe successful:

Gabe was able to achieve amazing progress over the last year because he decided not to return to the gym the same way he had before. Instead, he decided to ask for help.

This decision changed everything.

When Gabe entered Planet Fitness last year, he stopped wandering around aimlessly. Instead, he had a plan right there on his phone.

It gave him the confidence to stick with the routine. By sticking with the routine, he started seeing results.

The results gave him the confidence to keep going.

Now, one year later, he feels like a new person.

We see this all the time here at Nerd Fitness, with one small improvement leading to another.

You’d be amazed where the mindset of “1% better every day” can lead.

If you’re interested in creating your own “upward spiral,” I’d love to see if a NF Coach can help you.

You can think of your new coach like your own personal Yoda.

Someone who can show you the ways of the force, one day at a time, so you can unlock your hidden Jedi.

With Nerd Fitness Coaching, you’ll gain:

• Confidence on exactly what to do. No guesswork needed, you’ll simply log into our coaching app and follow the plan laid out for you.
• A program tailored to your needs. We won’t just say “do this workout” or “eat broccoli.” You can get that for free on the internet. We’ll find out what works best for you as an individual. Plus, if it’s not working for whatever reason, NBD. We’ll absorb that information like a non-judgemental scientist would, and together we’ll create a new path forward.
• A partner to help you make your goals. Many people can set goals and hit them by themselves. But some of us can’t (I personally needed a coach to hit my fitness goals too). If you’ve been struggling by yourself, know that it’s okay to seek help from an expert who knows the way.

Sound good?

IF you are ready to jump into battle with your own Yoda in your pocket (through the NF Coaching App, not literally)…

Let’s make a plan for you to be the next Nerd Fitness success story:

Learn more about Nerd Fitness Coaching!

For the Rebellion!

-Steve

PS: Seriously, Gabe is amazing. Holy moly.

PPS: Props to Coach Justin for being Gabe’s personal Yoda.

###

The post How Gabe changed his life (in 4 steps) first appeared on Nerd Fitness.

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We Primal folks love our giant omelets, guacamole burgers, and dark chocolate smeared with coconut butter — but what about when those foods don’t love us back? Over the years, I’ve heard from countless readers with food allergies, food restrictions, and simple food preferences who worry that Primal might not be for them.

These folks are interested in giving the Primal Blueprint lifestyle an honest shot, but they can’t eat certain foods, many of which enjoy an exalted place (real or imagined) in our community. So what’s the verdict? Can you go Primal without eating red meat? Coconut products? Avocado? Can it be done as a vegetarian? Are almonds essential?

Food allergies and intolerances frequently represent nothing more than minor speed bumps in your path, but some are more tedious than others. How hard will it be for you to eat Primally with your specific dietary needs? Let’s find out. Then scroll to the bottom for some general food allergy FAQs.

Tree Nut and Coconut Allergies — Wait, Are Coconuts Tree Nuts??

I’m allergic to tree nuts…and they are such a big part of the Primal Blueprint diet. Is it possible to still succeed on the plan in a healthy way without eating nuts?

Definitely. I actually wouldn’t say that tree nuts are a “big part” of the eating plan. The centerpieces of Primal eating are animal products (meat, fish, fowl, eggs, and dairy products if tolerated) and produce (vegetables and in-season fruit). Nuts, seeds, and their derivative butters are extras that you can add as desired. They certainly aren’t necessary.

Many people who are just starting out with Primal turn to nuts as their go-to snacks, because they’re low-carb, high-fat, and relatively convenient. This gives nuts the allure of essentiality. They are not. Nuts make a fine snack, sure, but they also tend to run pretty high in omega-6 fats. It’s also easy to overdo it on the nut butter and unintentionally undermine weight-loss goals.

You won’t be missing much by avoiding nuts. You certainly won’t be missing anything that you can’t get from other foods. And the good news is, you can probably still consume coconut products. Technically, the FDA categorizes coconuts as tree nuts, but they’re more accurately classified as drupes, a kind of fruit. It’s possible to be allergic to both, so don’t pound a stack of coconut flour pancakes if you’re not sure about your coconut allergy status. Get tested by your allergist first.

My daughter is allergic to almonds. What almond flour substitutes can I use in my recipes? Can I just substitute coconut flour for almond flour in Primal/paleo recipes?

Coconut flour is probably going to be your best option, but it’s nothing like almond flour. Coconut flour is far drier, with more fiber and less fat than almond flour. You can’t substitute coconut flour 1:1 for almond flour without getting a very different final product. I always recommend looking for a recipe that has been tested with the flour you want to use rather than trying to substitute a different flour.

If coconut flour isn’t your jam, there are alternatives. Cassava flour is the most recent darling of the grain-free baking community. Tigernut flour sounds the coolest, but it’s perhaps not your best bet for baking. Check out this post for more options: 8 Primal-Friendly Flours.

You can also buy gluten-free baking blends that are usually built on a base of rice flour. Despite what you might think, I don’t think white rice is terrible, especially not for insulin sensitive or highly active folks who don’t mind the carbs. These baking blends are convenient because they can usually be subbed into any recipe that calls for regular all-purpose flour.

However, I’m obligated to remind you that even Primal-friendly baked goods are still baked goods. Nutrition-wise, they’ll never stack up against a Big-Ass Salad or juicy steak with a side of grilled veg. Be mindful about over-relying on them.

I have been intermittently following a Primal lifestyle, but have had difficulty transitioning my household to it because my husband is allergic to coconut in all its forms. How do you go Primal when you can’t have coconut milk, coconut cream, coconut flour, etc.?

Although coconuts are popular with this crowd, they are not essential either. Yes, they taste good and provide healthy medium-chain saturated fats, but so do palm oil and dairy fat. Both can be worthy replacements. Go with grass-fed dairy fat and ethically sourced unrefined red palm oil, and you get extra vitamins and nutrients along with your medium-chain triglycerides.

“No coconut” isn’t a dealbreaker. Here’s how you swap out coconut in recipes:

• Instead of coconut flour: See my answer to the question above. Look for recipes that use almond or other nut flours, cassava flour, tapioca starch, green banana flour, or a gluten-free baking mix (check the ingredients, though).
• Instead of coconut milk or coconut cream: Full-fat milk, half-and-half, heavy cream. Nut milks might work too depending on the recipe, but they are usually more watery and contain less fat.
• Instead of coconut butter: Cocoa butter is probably your best bet, but it has a higher melting point and will impart a slightly chocolate-y flavor. That might work in your favor if you’re making something like fat bombs.
• Instead of coconut aminos: Use gluten-free soy sauce. Yes, it’s soy, but it’s fermented. Presumably, you’re not drinking glasses of it anyway.

Avocado Allergy… Or Histamine Intolerance?

I didn’t know this was possible, but I’ve discovered I’m allergic to bananas and avocados. What are good substitutes for these in any recipes?

You can definitely be allergic to avocados and bananas. The fruits actually share a protein in common with latex, so some people who are allergic to latex might develop allergies to bananas and avocados as well. Certain pollen allergies can also be triggered by bananas and avocados.

It’s also possible that you’re actually suffering from histamine intolerance. Symptoms are similar to an allergic response: hives, vomiting, congestion, and/or headaches. Histamine intolerance can also lead to gastrointestinal distress when you eat high-histamine foods. Pay close attention to how your body reacts to things like fermented foods (sauerkraut, pickles, kimchi, yogurt, vinegar, kombucha, etc.), bone broth, and cured meats. You might need to limit those, as well.

In terms of substitutes, in smoothies try yogurt (assuming an allergy and not a histamine intolerance), frozen fruit, or coconut cream. This may sound odd, but frozen macadamia nuts tossed in a smoothie provide a buttery texture that, while not perfectly analogous to that of a frozen banana or avocado, stands up well on its own merits. In Primal baked goods, unsweetened applesauce can replace mashed bananas. If you’re missing the fat content of the avocado, both olive oil and macadamia oil contain similar amounts of monounsaturated fats.

Now let’s talk guacamole. Apparently, you can make a very decent guacamole substitute with tomatillo and squash such as chayote. Recipes abound online. Let me know if you try it!

My kid is allergic to avocados. Avocado oil used to be my go-to cooking oil. What do I use instead??

Olive oil, coconut oil, tallow, lard, duck fat, recycled bacon grease, butter, ghee.

What About Folks with Multiple, Diverse Food Allergies or Intolerances?

I am allergic and/or intolerant to eggs and dairy and coconut (in addition to wheat, soy, yeast, etc.). Do you think it is possible for me to go Primal in that circumstance?

Yes. In some ways, it’s simpler. You just eat meat, vegetables, fruit, and nuts.

Before you start feeling deprived, sit down with this Primal Shopping List and write out your own list of foods you enjoy or are willing to try. I bet you’ll end up with quite a lot. But let’s say you’re a picky eater, and you find this way of eating too restrictive. You always have the option of adding back some “borderline foods” like legumes, quinoa, and rice, assuming they work for you.

Since you’re not eating yogurt or kefir or some other fermented dairy, which is how many people work fermented foods in their diets, you should look into lacto-fermented vegetables, like sauerkraut, kimchi, or pickles.

I Can’t (Or Won’t) Eat Meat. Can I Still Be Primal?

I can’t stand red meat. I know grass-fed beef and lamb are the bee’s knees, but I just can’t do it. Am I making a huge mistake?

Since you asked – yes. I can’t imagine voluntarily giving up a grass-fed, bone-in ribeye or perfectly prepared lamb chops with mint chimichurri. But that’s sheer hedonism. As far as nutrition goes, you’ll largely be fine.

Incorporate grass-fed dairy fat and you’ll make up for the lack of conjugated linoleic acid. Eat oysters a couple times a week and you’ll take care of the missing zinc. Make sure the animal products you do eat come from quality sources. I’m talking grass-fed and -finished, pastured, and/or wild-caught as budget allows. You may have trouble getting enough carnitine, an important amino acid found almost exclusively in red meat. While the body both conserves carnitine quite well (indicating, perhaps, its importance in the body) and manufactures it internally, more carnitine has been shown to be helpful, especially in athletes and the elderly. If you’re not eating red meat, you’re likely getting far less carnitine than most traditional Primal eaters.

If I could make one suggestion, it would be to eat a quarter pound of pastured ruminant liver every week. I know that’s a tall order, seeing as how you can’t stand the taste of red meat, but try to do it if you can. The benefits are many (it isn’t called “nature’s multivitamin” for nothing), and since carnitine is synthesized in the liver, a small weekly dose might make up for the overall lack of red meat. At the very least, include chicken, duck, or turkey livers.

All of a sudden, I get really sick when I eat meat. My doctor thinks I have alpha-gal syndrome. What does this mean in terms of being Primal?

As you know, alpha-gal syndrome is a severe allergic reaction to foods that come from mammals. This includes meat and organs for sure and often dairy products as well. Some people with alpha-gal syndrome also need to avoid things like gelatin, carrageenan, and other mammalian byproducts. Alpha-gal syndrome develops following a tick bite, usually, but not exclusively, from the Lone Star tick.

Don’t take any chances until you consult with your doctor, who can help you determine your level of sensitivity. You can still be Primal eating seafood, fowl, and eggs as your main sources of protein. Talk to your doctor about supplemental carnitine, too. Good luck!

I don’t eat fish. It’s not because I do not want to, but I simply cannot get over the taste after having a bad run-in with raw catfish in my less-than-primal-healthy eating days. Outside of the obvious (grass-fed meats, free-range eggs, supplementation), what are other steps I need to take to keep optimal and Primal?

Can you eat shellfish? Oysters and mussels would take care of all your sea-related needs, if you can tolerate them. Canned, smoked oysters are pretty mild, and I’m of the opinion that oysters are the most nutritious of the edible sea creatures. Hopefully, you can keep them down.

If not, exclusively eating grass-fed meats, pastured eggs (which have a decent amount of omega-3s, believe it or not), and supplementing with a high-quality fish oil will get you on your way.  I would also try incorporating some seaweed a couple days a week, if only for the iodine (which can be tough to obtain if you’re abstaining from seafood). A good way to do it is to add pieces of kelp/kombu to soups or cooking bone broth. I don’t find it influences the flavor too much, but it definitely influences the nutritional content of the dish. Seaweed salad, the kind you find in Japanese or Korean cuisine, is also great.

I’m a vegetarian for ethical reasons. Is it possible to go Primal and not eat meat?

Yes, though it wouldn’t be ideal.

As long as you’re avoiding grains, refined sugar, and processed seed oils—and liberally eating the high-quality animal products you do feel comfortable consuming—it can be done. Hopefully you really like eggs and dairy. Make sure the dairy and eggs you eat are of the utmost quality. Get eggs with dark orange yolks from pastured hens who ate grass, weeds, and bugs. Get dairy from cows, goats, or sheep who ate grass. Include some fermented dairy in there as well. A quality whey protein may also help with protein needs.

If you’re the kind of “vegetarian” that eats fish, this won’t be nearly as difficult. Even if you are not, I urge you to at least consider eating bivalves like oysters, mussels, and clams. They don’t seem to have a central nervous system or experience pain as we understand it, plus bivalve farming is neutral-to-beneficial for the local ecosystem.

I would also look into eating insects. Research shows that they experience “pain” differently than most other animals, and they’re a good source of protein, fat, and multiple micronutrients. They’re also extremely eco-friendly, sporting the largest biomass of all terrestrial animals. Most hunter-gatherer societies with steady access to bugs utilize them as a useful source of calories. Why not us?

I’m a vegan. I don’t eat any animal products. Is there any way to be Primal and a vegan?

I’m not going to lie, it’s very, very difficult to do without compromises and extensive supplementation. Where are you going to get creatine? Carnosine? Carnitine? DHA? Zinc? You’re going to have to supplement.

That said, you can certainly be a far healthier vegan by implementing many Primal principles. Avoiding sugar and vegetable and seed oils will be hugely beneficial, but you’ll also need to steer clear of grains to be truly Primal. In their place, you’ll probably have to include more starch, like yams, sweet potatoes, potatoes, and other roots and tubers, as well as fruit, simply for the calories, because you can’t live on leafy greens alone. You don’t have the enlarged intestines of a silverback gorilla. That means you’ll probably end up eating more carbs than the average Primal adherent, but that’s not a bad tradeoff, all things considered.

For protein, consider incorporating:

• Nuts
• Lentils (generally considered the least offensive legume)
• Quinoa, a high-protein pseudo-grain (though it contains saponins, which may have antinutrient qualities)
• Protein powders

And once again, please, please consider the lowly bivalve. Yes, they are technically animals, but they don’t come with any of the objections that drive most people to become vegans in the first place.

Thanks for reading!

Food Allergy and Intolerance FAQs

What is the difference between a food allergy and a food intolerance?

Food allergies are characterized by an immune system reaction to a particular food or ingredient. Allergic reactions can be life-threatening. Food intolerances usually involve the digestive system. While intolerances might make you feel crummy, they aren’t acutely dangerous. Still, you should avoid foods you don’t tolerate.

What are common food allergies and intolerances?

It’s possible to be allergic to or intolerant of pretty much any food. The most common allergens are milk and dairy products, eggs, peanuts, tree nuts (including almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, walnuts), soy, wheat, fish, and shellfish.

Is coconut a tree nut?

According to the Library of Congress, coconuts are a nut, fruit, and seed. What an overachiever! The FDA classifies coconuts as tree nuts for food labeling. However, you won’t necessarily be allergic to coconut just because you have a tree nut allergy. Have your doctor test you.

How do you test for food intolerances?

Some lab tests exist, but their reliability is questionable. The best way is a simple elimination test. Stop eating the food(s) you suspect you don’t tolerate for several weeks. See if your symptoms improve. Then, optionally, slowly reintroduce one food at a time and see if symptoms return.

Can I eat according to the Primal Blueprint if I can’t (or won’t) eat _____?

The Primal Blueprint is infinitely adaptable to your food tolerances and preferences, budget, and locale. Primal eating focuses on animal products (meat, fish, fowl, eggs, dairy) and produce (vegetables, fruit). You should be able to craft a well-rounded diet out of the many options available to you.

The post How to Go Primal with Food Allergies, Intolerances, and Restrictions appeared first on Mark’s Daily Apple.

Originally Posted At: https://breakingmuscle.com/feed/rss

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Originally Posted At: https://breakingmuscle.com/feed/rss

As a coach or personal trainer, you are limited by your knowledge and skillset. Therefore, certifications are suitable; however, one could become too heavy-handed and lose sight of their focus.

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Hello there, it’s Oleksiy Torokhtiy speaking. You may recognize me from my participation in weightlifting sports for more than twenty years. For ten of those years, I was an active member of the national team from Ukraine.

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A new study looks the specific mode of exercise for managing high blood pressure, isometric resistance training (IRT). So, let’s start with what is IRT? It is a type of strength training. You may be familiar with IRT exercises, often just called isometrics by trainers and coaches, something like pushing against a wall or holding a plank pose.

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The first week of school, you may get creative with packed lunches, but most people start getting into a lunch routine that can become boring. These non-sandwich packed lunch ideas are sure to liven up your lunchboxes. If you’re in a rut when it comes to lunches, whether it be for school or the office, try these Primal alternatives to sandwiches!

Buffalo Ranch Chicken Stuffed Peppers Lunch Recipe

Ingredients

• 1 1/4 lbs. chicken breast/chicken tenders
• 1 1/2 tbsp. Primal Kitchen® Olive Oil
• 1/2 tsp. black pepper
• 1/2 tsp. dried dill
• 1/2 tsp. garlic powder
• 1/4 tsp. salt
• Juice from 1 lemon
• 3/4 cup minced celery
• 1/4 cup minced onion
• 1/3 cup Primal Kitchen Ranch Dressing
• 2-4 tbsp. Primal Kitchen Buffalo Sauce
• 3 peppers, sliced vertically with seeds removed
• Fresh dill, to garnish

Directions

Preheat your oven to 350 degrees Fahrenheit. Toss the chicken with the olive oil, pepper, dill, garlic, salt and juice from half of a lemon.

Lay the chicken out on a baking dish and bake for 25-30 minutes, or until the internal temperature of the chicken reaches 165 degrees on a meat thermometer.

Shred the meat with two forks. Add the juice from the remaining half of a lemon, celery, onion, ranch, and buffalo dressings and mix together. Scoop the pulled chicken into the pepper halves and top with chopped dill.

Print

Buffalo Ranch Chicken Stuffed Peppers Lunch Recipe

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• 
  Author: Mark’s Daily Apple
• 
  Prep Time: 5
• 
  Cook Time: 15
• 
  Total Time: 20 minutes
• 
  Yield: 6 servings
• 
  Diet: Gluten Free

Print Recipe

Pin Recipe

Description

Buffalo ranch chicken in colorful bell pepper cups.

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Ingredients

1.25 lbs. chicken breast/chicken tenders

1.5 tbsp. Primal Kitchen Olive Oil

1/2 tsp. black pepper

1/2 tsp. dried dill

1/2 tsp. garlic powder

1/4 tsp. salt

juice from 1 lemon

3/4 cup minced celery

1/4 cup minced onion

1/3 cup Primal Kitchen Ranch Dressing

2–4 tbsp. Primal Kitchen Buffalo Sauce

3 peppers, sliced vertically with seeds removed

Fresh dill, to garnish

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Instructions

Preheat your oven to 350 degrees Fahrenheit. Toss the chicken with the olive oil, pepper, dill, garlic, salt and juice from half of a lemon. Lay the chicken out on a baking dish and bake for 25-30 minutes, or until the internal temperature of the chicken reaches 165 degrees on a meat thermometer. 

Shred the meat with two forks. Add the juice from the remaining half of a lemon, celery, onion, ranch and buffalo dressings and mix together. Scoop the pulled chicken into the pepper halves and top with chopped dill.

• Category: Lunch, Dinner
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1/6 of recipe
• Calories: 305.1
• Sugar: 3.2 g
• Sodium: 474.4 g
• Fat: 17.1 g
• Saturated Fat: 2.7 g
• Unsaturated Fat: 5.2 g
• Trans Fat: .09 g
• Carbohydrates: 5.31 g
• Fiber: 1.9 g
• Protein: 30.4 g
• Cholesterol: 80.3 g
• Net Carbs: 5.31 g

Keywords: stuffed peppers, buffalo chicken, ranch chicken

Chipotle Chicken Lettuce Wraps Lunch Recipe

Ingredients

• 1 1/4 lbs. chicken tenders/breast
• 1/2 sliced onion
• 1 1/2 tbsp. Primal Kitchen Avocado Oil
• 1/2 tsp. chili powder
• 1/2 tsp. paprika
• 1/2 tsp. garlic powder
• 1/4 tsp. salt
• Juice from 1 lime
• 1/3 cup Primal Kitchen Chipotle Lime Mayo
• 1 sliced avocado
• 5 cooked bacon slices
• 1-2 roasted red peppers, sliced
• 1-2 heads green leaf lettuce

Directions

Preheat your oven to 375 degrees Fahrenheit. Toss the chicken and sliced onion with the avocado oil, chili powder, paprika, garlic powder, salt, and juice from half of a lime.

Lay the chicken and onion out on a sheet pan and bake for 20-25 minutes, or until the chicken reaches an internal temperature of 165 degrees Fahrenheit.

Shred the chicken and mix the chipotle lime mayo in with the chicken and onion mixture.

Lay a square piece of parchment out in front of you in a diamond shape, with the sharp edges pointing north, south, east and west. Lay 3 pieces of lettuce next to one another horizontally, then 2 or 3 more pieces of lettuce vertically so that you have a bed of lettuce for your wrap.

Spread out a scoop of chicken salad on the lettuce wrap. Place a slice of bacon and red pepper on top, along with a few slices of avocado. Carefully take the bottom piece of parchment (the piece closest to you) and fold it over the wrap, like how you’d roll a burrito. Wrap it tightly so that the lettuce on the parchment folds over the fillings. Tuck the sides of the parchment in towards the middle and continue rolling the wrap so it resembles a wrap or burrito shape.

Slice the wrap in half and secure with a couple of toothpicks to keep the wrap from unraveling.

Repeat with the remaining wraps. When you’re ready to eat, pull down the parchment away from the lettuce as you eat it.

Print

Packed Lunch Alternatives to Sandwiches: Chipotle Chicken Lettuce Wraps Lunch Recipe

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• 
  Author: Mark’s Daily Apple
• 
  Prep Time: 5
• 
  Cook Time: 15
• 
  Total Time: 20 minutes
• 
  Yield: 5
• 
  Diet: Gluten Free

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Description

Smoky chipotle chicken wrapped in a cool lettuce wrap with bacon, avocado, and roasted red peppers.

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Ingredients

1.25 lbs. chicken tenders/breast

1/2 sliced onion

1.5 tbsp. Primal Kitchen Avocado Oil

1/2 tsp. chili powder

1/2 tsp. paprika

1/2 tsp. garlic powder

1/4 tsp. salt

juice from 1 lime

1/3 cup Primal Kitchen Chipotle Lime Mayo

1 sliced avocado

5 cooked bacon slices

1–2 roasted red peppers, sliced

1–2 heads green leaf lettuce

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Instructions

Preheat your oven to 375 degrees Fahrenheit. Toss the chicken and sliced onion with the avocado oil, chili powder, paprika, garlic powder, salt, and juice from half of a lime. Lay the chicken and onion out on a sheet pan and bake for 20-25 minutes, or until the chicken reaches an internal temperature of 165 degrees Fahrenheit.

Shred the chicken and mix the chipotle lime mayo in with the chicken and onion mixture.

Lay a square piece of parchment out in front of you in a diamond shape, with the sharp edges pointing north, south, east and west. Lay 3 pieces of lettuce next to one another horizontally, then 2 or 3 more pieces of lettuce vertically so that you have a bed of lettuce for your wrap. 

Spread out a scoop of chicken salad on the lettuce wrap. Place a slice of bacon and red pepper on top, along with a few slices of avocado. Carefully take the bottom piece of parchment (the piece closest to you) and fold it over the wrap, like how you’d roll a burrito. Wrap it tightly so that the lettuce on the parchment folds over the fillings. Tuck the sides of the parchment in towards the middle and continue rolling the wrap so it resembles a wrap/burrito shape. Slice the wrap in half and secure with a couple of toothpicks to keep the wrap from unraveling.

Repeat with the remaining wraps. When you’re ready to eat, pull down the parchment away from the lettuce as you eat it.

• Category: Lunch, Dinner
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 wrap
• Calories: 457.5
• Sugar: 4.1 g
• Sodium: 871.6 mg
• Fat: 27.4 g
• Saturated Fat: 5.1 g
• Unsaturated Fat: 19 g
• Trans Fat: .1 g
• Carbohydrates: 11.6 g
• Fiber: 4.7 g
• Protein: 40.1 g
• Cholesterol: 114.9 g
• Net Carbs: 6.82

Keywords: chicken lettuce wrap, lettuce wrapped sub, lettuce wrapped sandwich, chipotle chicken sandwich, gluten free chicken sandwich

The post Packed Lunch Ideas: Alternatives to Sandwiches appeared first on Mark’s Daily Apple.

Originally Posted At: https://breakingmuscle.com/feed/rss

If you are into strength training, you’ve heard about the fundamental movement patterns—the natural human movements that most trainers believe all humans would, ideally, be able to demonstrate and load.

According to Dan John, there are five fundamental movements:

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Originally Posted At: https://breakingmuscle.com/feed/rss

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The post New and Noteworthy: What I Read This Week—Edition 143 appeared first on Mark’s Daily Apple.