Smitten Life

I get so sick of chicken as chicken that I often try to find different ways to do it in which I can forget that it is indeed chicken. This pulled chicken recipe is amazing, great in a wrap, tacos, on a bun, topping off a salad and as I used it this particular time in a burrito bowl. It was so good that I ate it 4 days in a row! 

Ingredients:

4 chicken breasts

2 T cumin

1 T pepper

2 T cayenne pepper

1 container fresh, low sodium salsa 

1. Rub chicken with spices, place in slow cooker or rice cooker as I used. Cover entirely with salsa

2. Cook on low for 4 hours in slow cooker, or 45minutes in rice cooker (this way probably doesnt make it quite as pulled but I was crunched for time) 

3. Pull apart with fork and enjoy. 

For Burrito bowl: 

1 cup brown rice

1 lime

1/4 cup black beans

Handful fresh cilantro 

2 T plain greek yogurt 

1/2 an avocado 

1. Cook rice mix in cilantro and fresh squeezed lime 

2. Add on top black beans, the avocado, a large helping pulled chicken and top off with cilantro and the plain greek yogurt 

Outfit: Dress-f21, Jacket- H&M (old), Shoes-Spring, Necklace-Saraswati designs, Purse-Rebecca Minkoff, Ring-Miss Boss 

Oh look, I've broken away from wearing black, beige and mustard with some dusty rose and burgundy. I am actually a huge, huge fan of this dresses colour and need infinite more items in my wardrobe this colour. It's subtle and not too pink and I like the way it works with all my other neutrals. The weather has really smartened up around here and the fact I could prance around in this outfit made me very, very happy. Light layers were a nice change of pace from wool and 5 coats. 

There's just something about a moto jacket that makes me feel like a badass chick. And I support all my other badass babes out there, especially those who went and marched. Reproductive rights being threatened, wage inequality and sexual harassment are no joke, I would have gone if I had not been sick with food poisoning, But methinks that's enough politics for one outfit post. 

xoJenna

Ingredients: 

1 cup rolled oats

2 scoops vanilla protein powder

1/4 cup eggs whites

2 T flaxseed 

2 T cinnamon 

1 banana

1 T baking powder

Directions: 

1. Mix all the ingredients together in a blender, make sure it really mixes well 

2. Heat a medium pan with olive oil, pour small batches in 

3. Top with all natural peanut butter and raspberries and blueberries!

Cashew Cream: 1 medium white onion, chopped

1-2 cups low sodium chicken broth

1/4-1/2 teaspoon ground black pepper

4 large garlic cloves, minced

1/2 heaping cup raw whole cashews (75 g, 2.6 oz) (soaked for overnight in hot water if you don't have a high powered blender)

1 tablespoon lemon juice 

1/4 cup + 1 tablespoon nutritional yeast 

** I got this recipe from the Vegan 8, changed the veggie broth to chicken broth 

For sauce:

1. Sautee onion with 3/4 cup chicken broth and 4 cloves crushed garlic. 

2. Once it's reduced with no broth, add 1/2 cup of the whole cashews into the blender and add the nutritional yeast, pepper, lemon juice and the rest of the chicken broth in and blend it 

3. Heat it up in the pan

1. Sautee carrots  and chopped onion in olive oil with crushed ginger, garlic, cinnamon and cayenne pepper over medium heat in a large pot

2, Add in the chicken stock, let boil for 30 minutes

3. Put in blender with 1/4 the cashew cream, blend.

4. Place back into pot and let the flavours mingle 

Cardio is a really important component for everyone's health and should be included in some way in your exercise program. Not only does aerobic exercise help with keeping your heart and lungs healthy but is good for your mental health as well. Now cardio seems to be getting a bad rep these days especially when it comes to the community who are looking to get lean and toned. While lifting weights is important and can help you get that lean muscular look, cardio is still a great tool for those individuals looking to loose weight or control certain conditions.

 Surprisingly to some, exercise and having a good fitness regime isn't all about before and after photos. It has a lot to do with how you feel, and being able to run up and down multiple flight of stairs without being winded is a badass feeling. Sometimes spending a long period of time doing the same thing is boring as all hell so often, especially in the winter months, I like to do intervals of different cardio activities. 

1) 1k L-12-15 bike

2) Battle Ropes 30s 

3) 3 set of stairs

4) 500 m row 

Repeat 4-6x and you've done your heart a favour!

I have been wanting to make this cashew cream sauce for pasta or zucchini noodles since I went to an amazing event with Lulu Lemon. They served us all kinds of amazing raw and vegan goodies, which was a new experience. As soon as I got my blender I knew I was going to make this! But of course, I gave it my own twist, which involves protein. 

Ingredients: 

for sauce: 1 medium white onion, chopped

1-2 cups low sodium chicken broth

1/4-1/2 teaspoon ground black pepper

4 large garlic cloves, minced

1/2 heaping cup raw whole cashews (75 g, 2.6 oz) (soaked for overnight in hot water if you don't have a high powered blender)

1 tablespoon lemon juice 

1/4 cup + 1 tablespoon nutritional yeast 

** I got this recipe from the Vegan 8, changed the veggie broth to chicken broth 

Protein/Carbs: 3 chicken breasts

1 package whole wheat noodles

4 T cajun spice

1 chopped green onion

2 medium chopped tomatoes 

Directions: 

For sauce:

1. Sautee onion with 3/4 cup chicken broth and 4 cloves crushed garlic. 

2. Once it's reduced with no broth, add 1/2 cup of the whole cashews into the blender and add the nutritional yeast, pepper, lemon juice and the rest of the chicken broth in and blend it 

3. Heat it up in the pan

For chicken:

1. Sprinkle cajun spices on both side of the chicken breast, heat pan up to medium with olive oil and place on pan

2. Cook for about 6 minutes on both sides, cover and turn heat down. Ensure cooked thoroughly!

3. Place on top of whole wheat noodles, pour a generous amount of cashew cream, top with lots of green onions, tomatoes and chili pepper flakes 

Soup is my favourite kind of lunch, but unfortunately all the premade easy kind are FULL of sodium, and my heart does not approve of that. But that doesn't mean there is "no soup for you!" (iloveyou if you got that) it just means it needs to be homemade! Lucky for you and I that is pretty damn easy. 

Ingredients: 

5 cups cubed butternut squash (skins removed)

1/2 onio 

5 cups sodium reduced chicken (or veg) stock. This can be really high in sodium if you don't check the label, so be wise

1 T- fresh ginger

3 cloves fresh garlic

1 T Cumin

1 T Cinnamon

1 T Nutmeg 

1 T cayenne powder

1 T cilantro

2 oz crushed peanuts 

1. Cub your butternut squash,  heat a pot over medium heat with oil of choice (coconut or  olive are mine)  add squash in and brown 

2. Add in spices, along with onion, continue to stir and cook

3. Add in 5 cups of stock and let simmer for 30 minutes

4. Add mixture to blender, mix it up and return to pot. 

5. SERVE! With fresh cilantro and crushed peanuts 

I am demonstrating a side glute stretch here, bring your knee bent and across your other leg. Rotate your body to that side, holding the knee for 30s

3. Exercise. This one helps relieve tension in the low back and hips. Drop your hips down low and bring your head up. Bring head down, and round the back. Go back and forth between these two motions for 10 reps.

I find myself quite nostalgic at the end of the year, thinking back over the past year and looking to the year ahead. I truly believe one does not need to wait until the new year to make a change, but it is a good marker if you are thinking of making some changes. I've come up with some goals I plan to on pursuing over the next few months, year and probably well past that.

1. Practicing more self-love and positive body talk.

This is something I talk so much about with my personal training clients, and if I expect them to accept their bodies, shouldn't I as well? I'm a bit of a perfectionist, and although in some cases this helps me there are other circumstances where it hinders me. Everyone has a body part or parts they're not fond of, but that does not diminish our self worth. Therefore I am going to try my best to reframe those negative "not enough" thoughts into focusing on positives. I really think this is important for us women, we need to focus on how amazing and capable we are!

2. Nourishing my body better.

I eat pretty well most of the time, but there are times when I'm rushed between clients and I a) don't eat b) eat something "easy" but not necessarily healthy. Easy can be healthy, but you need to be prepared. When I don't nourish myself properly, I'm cranky, and end up being super bloated. Neither of which are a happy situation. So lots of fresh veg, simple snacks, smoothies and lean protein in my future.

3. Take more "downtime"

Another thing I'm bad at is rest days and downtime, I'm always go-go-go but your body needs time to recover. This is true whether you're working long hours or working out a lot, both cause breakdown on your body which needs rest to recover. Taking time off, actually take rest days between workouts and making sure you get enough sleep is crucial and a top priority for me in 2017.

4. Getting outdoors.

I'm actually pretty good at this one with the little pup and all, but to be more specific I want to run outside during the colder months. I usually wimp out when it gets to be below -15 but I really think it would do my body and mind such good to get a break and enjoy the fresh air for a run 1-2x a week.