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Appetites and Adventures

Cinnamon-Flax Baked Chicken + WIAW

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You don’t realize how much you love something until it’s gone.

I only endorse this statement as it relates to food. 😉

This week’s diet change s to seriously cut sugar to help my abs come in. *crossing fingers*  This means I go from 3 servings of fruit a day to 1 serving of berries (they are low in sugar) at Meal 1.

Next week I cut fats, which will suck.  I’m cherishing my nuts (#thatswhatshesaid) and salmon while I can this week!

In other news, I finally bought and hung my pull up bar!

  I did 100 pull ups UNASSISTED yesterday.  Don’t be too impressed – I did 10 sets of 10 and it took a while. 😉

I didn’t do so well at making my eats Halloween-themed for  What I Ate Wednesday.  It’s getting harder to do anything super-creative, but I did my best!   Check out my “special” low sugar, low sodium, high protein, super-clean eats below (it makes me tired just listing all that), and then click here to head over to Jenn @ Peas and Crayons to get to see how normal people ate in spirit of Halloween this week!

Meal 1:

I’m repetitive.  Yes, I had my morning cocktail (mix of Apple Cider Vinegar, Glutamine, and Fitmixer Aminos). Followed by TVP Protein “Oatmeal.” 

Today’s was a vegan version (no egg whites).  To get a little more protein, I used Greek yogurt to make it Strawberries ‘n Cream.  All I did was mash up strawberries with the yogurt, stevia, ginger, and vanilla.  Simple and delicious! 

Meal 2:

I made Cinnamon-Flax Chicken!  Does this count as #strangebutgood?  If you don’t eat meat, I would bet money that this would be delish with tofu.  Recipe at the bottom of this post.

It was good, but the sides were even better.  Kale chips coated in a sugar-free simple syrup and apple pie spice.  Simple syrup sounds fancier that it was.  I mixed together some sugar-free maple syrup and water so it was thin enough to coat my kale, then added apple pie spice.  I also tossed in some zucchini, which was also tasty!

Meal 3:

Once again… the steak of the sea makes an appearance in my kitchen!  Every Sunday I make a big batch of protein, and Swordfish is my #1 favorite.  It is such a rich fish that it tastes buttered.. but it’s not!  This was grilled with Herbs de Provence, garlic, paprika, and lime juice.

Eaten with pre-roasted calabaza squash with sage and onion, portobello slices, and parsnip “rice” with celery leaves. I would eat this competition diet or not!

Meal 4:

I had to attend a conference, so into a cooler went a salmon salad.  This week’s salmon was baked with lemon juice, mint, and sage.  I chopped it up and tossed it with chopped celery, beet, and zucchini. 

Meal 5:

It was legs day, so I had a date with my trainer to do my hack squats (blech), followed by posing practice.

I took a liquid dinner to go. This shake is a combo of my Sweet Potato Pie and Carrot Cake shakes.  Sweet potato, carrot, tofu, protein powder, spices… and some celery for good measure.  Oh, and I hand mixed in some oats.  The Vitamix will blend anything.  Literally. 

Meal 6:

Is it weird to crave brussels at 9:30pm? That’s what I wanted, so that’s what I had.  Roasted in a sauce of nutritional yeast, apple cider vinegar, cumin, paprika, garlic, and a little coconut extract.  The coconut was the perfect pair with my (low-fat) coconut-curry marinated grilled chicken.  Fun-flavored protein, ftw. 

Meal 7:

Dessert!  No more fruit at night… I’ve missed my cherries on top, but this didn’t disappoint despite the fact that it looks like a giant poop.

Pumpkin-Chocolate Bread Pudding

  • 1/2 slice no-sodium Ezekial bread, ripped into tiny pieces
  • 1/2 C no-salt cottage cheese, 
  • 1T peanut flour
  • 1T cocoa powder
  • 2T pumpkin puree 
  • 1/2 tsp cinnamon
  • 1/2 tsp cocoa extract
  • 1/2 tsp vanilla extract
  • Stevia

I added some water to mix it, then microwaved it for a few seconds.  Warm chocolate-pumpkin bread pudding.  It looks odd… but I assure you it tasted incredible.  New protein dessert staple.

Cinnamon-Flax Baked Chicken

  • 1 chicken breast
  • 2 tsp ground flax
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg

 Pre-heat oven to 375 degrees (I used convection).

Rise your chicken, and place on a hard surface to pound with meat tenderizer.

Mix together flax, cinnamon, and nutmeg.  Coat chicken with the mixture.  It should be wet enough from rinsing for the coating to stick without using an egg.

Place in oven for 8 mins, then flip to bake for an additional 6-8  mins.  If using convection, simply bake ~10 mins.  The chicken is done when it is white all the way through.

Note for my plant-based friends: This would rock with tofu too!

Serves 1, easily doubled (I made 4).

***

The protein count for the day: 170.9g.  The sodium count: 574.9mg.  And my new one to watch – sugar – was 28.6g.

I also want to thank everyone for your encouraging words on Monday’s post.  It’s a little scary, but all of your support means the world.  I did feel much calmer after your comments and tweets! XOXO

Do you pay attention to the sugars in your diet?

Have you had any delicious Halloween treats yet?  Let me live vicariously through you!

Comments

  2. Your bread pudding looks ridiculously good! I definitely pay attention to sugar. I notice my energy levels go down fast with even a lot of fruit. I recently tried limiting grains too, and that seemed to help a bit, so I may do that a few times a week. I could never give up my dark chocolate though! Lindt has a great one that’s 85%….maybe you could try that? 🙂

    • Thank you! I’m eating it again right now. 🙂

      I’ve been having cacao nibs to curb cravings, but the dark chocolate is a staple in my regular diet.

  3. OMG that coconut curry chicken…! I’ve never used coconut extract. I hope I can find something like that at my grocery store. I miss brussels sprouts, and that dish has just ignited my desire to make them again.

  4. Damn 100 pull ups unassisted. That is awesome. I don’t care if it took a while or not, it’s amazing . Ican’t even do one. Sigh. One day, one day. and good luck with cutting sugar… and fats next week – that’s gonna be tough. You can do it though. Just remember it’s only temporary 🙂

  5. Wow, your diet gets tougher every week. Hang in there!
    I only watch my intake of processed, added sugars, as they make me feel a little off. But natural sugars from fresh fruit? Bring ’em on!
    I’m not a fan of classic Halloween candy, but I’ve been enjoying some some boozy cherry chocolates (Mon Cheri), which are finally back after their way-too-long summer break. Yum!

    • Normally I’m all about the fruit sugars. I almost wrote a disclaimer that this is NOT how I’d normally eat.

      Those cherries are SO good!

  7. Wow, this looks like a really good idea. I have some chicken I’ve been trying to decide what to do with, and I think I’ll give it a try. Also, those brussel sprouts look awesome.

    And 100 pull ups is amazing. I don’t think I could manage one.

  8. 100 unassisted? Girl, you are so impressive. I actually just added tofu to my shake today for the first time. It was delicious!

  12. Even with your special dietary needs, your meals are awesome. And unassisted pull ups…I don’t care if you did 100 sets of 1, I am super impressed!! I make it halfway before I dangle like a fish on a line. So embarrassing.

  14. Oo, I love the looks of meals #2 and #3. I’ve only made kale chips once, but I loved them, and your additions sound fantastic! Also, who doesn’t love squash? I mean, it’s just all around one of the best “vegetables” ever 🙂

    I do pay attention to the sugars in my diet. When I ate refined sugar I made sure my added sugar intake was below the recommended 40 grams. Now that I eat natural sugars I make sure my total number is below 100. Especially hard if I consume a lot of apples and grapes that day 😛

    No delicious treats for me. No vicarious living either.

  15. OH MAN that pumpkin chocolate bread pudding is SO happening tonight. That just sounds amazing!
    Gotta give you some major props for doing posing AND hack squats all in one workout, that must’ve been exhausting! Ahh well, you’re a beast so I bet it wasn’t too gnarly 😉
    Hope you have an amazing day friend!!! <3

    • Let me know what you think! I’m eating it again tonight.

      I’m not going to lie… I tripped more than once during posing. My legs were DONE.

  16. I somehow missed the post where you talked about using TVP to add protein to breakfast. I used to buy the dried version like that years ago before veggie burgers and frozen TVP was available. what a great Idea to use it as an added source of protein! You’re such a smarty, Laura!!

    • Thank you so much! Please let me know if you try it. I was actually surprised at how well it turned out.

  17. Love cinnamon on chicken. (I mean, love-D ;))

    Love the sound of the brussels sprouts sauce–and the fact that I also crave weird things at bizarre hours. [Last night at 10:30 I was eating leftover roasted kuri squash.]

    Love that you made a vegan version of your TVP oats…even if adding Greek yogurt negates it. (It’s vegan with benefits!)

    Love how dedicated you are…I don’t know how you are handling all of the food restrictions!

    Love YOU!

    • Who are we kidding? We love cinnamon an anything. 😉

      Ah, the vegan blurred lines. Haha. My pumpkin version was legit vegan!

      Love you!!!!

  22. WHEN IS THE COMPETITION???? i am so anxious to see how you did! there are alot of people here in boca raton, fl that do these…but NONE of them eat the creative things you do. i think thats awesome. mad props to someone who pushes the rules and steps OUT OF THE BOX!

  23. Hah, love that we both ended up with poop-like meals in our WIAWs. Welcome to the world of protein. And wa-hoo pull-up bars! Looove mine. And yeah, I definitely only do about 5-10 at a time, wander around, come back for a few more, wander around, etc. Can you make those brussels the next time I come visit? Haha, (one of) my fave veg–and that sauce sounds insanely good.

    • Hahaha! Brown is better! 🙂

      Yes to the brussels! I make them with a tahini sauce too that I LOVE. That may happen…

  27. No matter what you say I’m super impressed by those 100 pull ups! You are crazy strong! I love this flax chicken recipe! Looks amazing and a nice twist on regular chicken!

  28. I know you said don’t be impressed about the pullups but I AM darn it!! That’s complete awesomeness 🙂

    Thanks for the chicken recipe – sounds different!

  30. Oh wow your diet is getting super strict now yet it all still looks so yummy! Im impressed – bet youre looking forward to treating yourself after the competition!

  31. Mmmh, your food looks colourful and tasty as always! I might have to try that bread pudding though I’d have to sub peanut butter for the peanut flour as I can’t find it around here. Also, I’d never seen a recipe for sweet kale chips before but they sound interesting. Doesn’t the natural bitterness of kale interfere with the sweetness?

    Wow to 100 pull ups! I’m sure I wouldn’t even be able to do ten …

  33. Your morning cocktail may be repetitive, but that is about it! I’m always inspired by your creative eating! But yikes, less sugar and fat will be tricky… hang in there, you’re so close!

    • It’s definitely a different muscle group. I think the daily push-ups I’d been doing helped with the base.

    • Same here! But it sooooo good while i’m eating it. LOL!

      I can do Stevia – it’s been my saving grace.

    • Those Reeses are the BEST!!! I’m going to have to buy one to have post-comp, now that you mention it…

  39. No matter what you say, I am IMPRESSED by your unassisted pull ups. You’re a bad ass. I’m sorry you’re losing your nuts and most fruit. Sadness. And I eat way too much sugar. I know I do. I try not to but the harder I try not to, the more sugar I end up eating. I already had 4 halloween joe-joes today and peanut butter with honey mixed in AND life savers gummy sours… I didnt even count how many of those i ate. mortifying.

  41. Being the cinnamon fiend that I am, I kind of can’t believe that I never thought to add it to chicken, but you can bet that I’m going to give this a shot with my next batch!

    And you’re going to ROCK this comp, girl! That’ll make all that hard work and sacrifices pay off so just hang in there for a little while longer!

    • You’ll love it then! Do you add it to tomato sauces? I always toss a little in – it adds a great depth!

  42. I love the new chicken recipe! So simple yet yummy sounding! I should start a trend that for everytime I read your blog I need to drop down and do 20 push-ups. Hmm… Giving up fruits and nuts… that’s just cruel :'( But you can do it! I’m so excited for your competition!

  44. Love love love swordfish!!!! I have been eating it a lot lately and feel kind of guilty because I know it’s so high in mercury… Do you care much about mercury?? I try to rule is out that Swordfish has a lot of selenium in it… And selenium actually helps your body detox mercury… So… yeah, it cancels each other out, LOL!!

    • I don’t worry about it… I think unless your pregnant it’s pretty hard to eat a toxic level. I think…

  45. I should pay attention to sugar but like everything else, I’m sorta not paying attention to my diet at all right now. I know it’ll catch up with me, but right now, I just don’t have time to think about something else!

    • Good for you! That’s what I’m most looking forward to post-comp. Not a specific food, just being able to eat whatever and not weigh everything.

  46. Only 26g of sugar? I’m impressed! I recently just started taking notice of how many sugars are in my diet…and I’ll admit, I’m a bit embarrassed. Did you know (well, I’m sure you do now) that a medium-sized apple has like 20g of sugar in it?! Crazy huh? What’s funny is that I’m sitting here at work watching my co-worker dip her apple slices in caramel dip…hmm, sugar dipped in sugar! Lol

    You have REALLY got me wanting to buy some swordfish! I’ve never made it at home, but I’ve had it out a few times and loved it! Hmm, I’ve been thinking about maybe making a Whole Food’s run this weekend…we’ll see!

    I’m so proud of you with the pull-ups! Don’t discount it! 100 pull-ups is a HUNDRED PULL-UPS!!

    That chicken would be awesome dipped in almond butter. Just sayin’ 😉

    I NEED that bread pudding!! Ahhhh!

    • I was shocked when I first started tracking it. I think I was around 50-60g before this cut. It’s not easy… I want a damn apple! Peanut butter though – caramel is too much for me.

      Swordfish is SO easy. I taught Allie this past weekend! You throw it on a grill pan with some lemon or lime and black pepper and/or herbs and grill it for 3-4 mins on each side. It’s so buttery-flavored you don’t have to do much to it! If you have a farmer’s market it’s MUCH cheaper there than WF ($10/lb cheaper at mine).

      Oh lord I miss nut butter…

      • Hmm, think I could swing toting back some ATL swordfish back to Tennessee with me? Because my farmer’s market is in NO WAY as cool as yours sounds…we don’t even have a cheese stand, much less a meat/seafood counter! (grumble)

        And peanut butter all the way when it comes to apples…or as I’ve been eating them lately…COVERED (like seriously…a tablespoon MINIMUM) in cinnamon! But only the Mutsu apples…Honeycrisps and Galas are just too sweet and never end up tasting as good with just cinnamon…which I thought was kinda weird.

        • You could! They’ll put it on ice for you, and they even sell those cooler bags there. 🙂

          Have you had Pinata apples? Favorite. Totally agree on the Galas, btw.

  47. Cinnamon is my favorite spice of all time, so I liked seeing it sprinkled throughout your post! Congrats on your 100 pull ups (unassisted)!! That is awesome, even if it was broken up! I think you did amazing with making all your meals still taste so great so close to the competition. I love it. Heck, I’d probably eat everything in this post:) In the past I paid a lot of attention to my sugar intake, to the point where I was scared of apples?!?! This was a really bad point in my ED times though, so I try not to look too hard at those things anymore. I do just try to keep my sugars in their most natural form as possible, like fruits.

    • I put it on everything. In fact, I usually add more after I take pics.

      Thank you so much – that means a lot. 🙂

      I should have put a disclaimer that I would NEVER restrict fruits like this in my “normal” diet. Everything in moderation, but an apple a day is a healthy thing!

  48. Ha ha, the first part of your post had me cracking up. But really, shouldn’t it be #That’sWhatHEsaid?

    I am always craving brussels sprouts, and would totally love to have them even at 10pm! Those little baby cabbage balls are awesome when roasted! Also, love the cinnamon baked chicken idea….will be doing this soon…thanks!!

    Have a great week right into the weekend!

    • LOL! Thanks for noticing – I was sad no one commented on my joke. 😉

      Please let me know what you think if you try the chicken! Have a great end of the week, too

  49. 100 unassisted? Way too cool my friend good on ya 😀
    And I love your eats how you stick to your diet is awesome! Almost there 🙂

    Cheers
    Choc Chip Uru

  52. I am liking the sound of coating veggies in SF maple syrup. I occasionally use it in marinates for meat, but veggies also can use a maple kick.

    I saw the TVP in the bulk section at whole foods and almost thought of buying it after seeing your breakfast creations, but the nutritionals didn’t look as impressive as the Bob’s version. Still want to try it…

    • I noticed the same thing with the WF TVP! I actually ditched the bag I filled and found the Bob’s.

  53. Wow, you definitely have a way of getting all of the things you need to eat in, that is never boring. Those kale chips sound amazing, and I’m loving pumpkin pie spice in so many different recipes these days. What benefits do you see with apple cider vinegar in the morning? I have begun to drink it mixed with just water in the morning, and it seems to give me enough energy throughout the day. I don’t know if I could every give up my 3 servings of fruit a day- love it!

Trackbacks

  1. […] god for last week’s Cinnamon-Flax Chicken creation.  I think this is the only way I can eat breakfast protein. Served with oatmeal, which I […]

  2. […] was from before most of the fruit was cut from my diet, but I had to share because it was a very #strangebutgood […]

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