Tag Archives: healthy eating

How to Cook Almond Coconut Chicken

Almond Coconut Chicken

With spring break coming up, now is the time to add this delicious chicken dish to your arsenal. Whether you are looking to cook a centerpiece dish for a party of friends and family, get in great shape without crying about how bland your food is, or just want to cook up a flavorful dish that won’t make you fat and bloated,  please keep this recipe in mind.  This tasty chicken gives you another option when temptation strikes, helping you avoid pigging out on burgers and fries!

Having a strategy  for cooking food you will enjoy over and over again will not only help you build that six pack that you’ve been working so hard on, it will step-up your dedication to the lean body you want by summer time! If you love chicken, you know as well as I do that it can get boring eating it just plain baked or grilled. Add some healthy loving into your food!

McDonald's 10 Piece Chicken McNuggets


It is actually possible to eat something that satisfies the palate without making you feel terrible about it afterward.  Isn’t that what everyone thinks? “Oh, if it tastes good, it must be bad for you…” WRONG! Why not eat something that gives you the essence of  McDonald’s chicken nuggets, that’s appetizing and healthy? Not trying to bash Micky D’s; they are just the most popular. Damn those nuggets for being freaking amazing!

Instead of the $4.99 for almost 3/4 lb. of nuggets (320g), you can find chicken on sale that gets you more than twice as much chicken for under five dollars.This almond coconut chicken will give you more bang for your buck and you won’t feel like garbage after eating it.

Remember, fat is good if it’s from a great source such as coconut oil or almonds – not from a deep frier in a fast food restaurant. The calories in this meal are relatively close to the chicken nuggets above, but the quality of your calories is very different.


  • 3 1/2 pounds of chicken (1.5kg)
  • 1/2 tablespoon of coconut oil (7.5 ml)
  • 1/2 tablespoon of sea salt (7.5 ml)
  • 1/2 cup of shredded almonds (120 ml)
  • 4 whole eggs
  • 1 cup of almond flour/meal (240 ml)
  • 1 cup of shredded coconut (240 ml)

*Note: when preparing your mixture, you can add more or less depending on how much chicken you cook. If you decide to cook 3 1/2 pounds and you want to completely saturate the chicken strips in your mixture, use 1 1/2 times the mixture amount. I just used a light coating.


  1. To shred the almonds, use a ninja blender or food processor and keep a little texture to them.
  2. Add sea salt, shredded almonds, almond flour, and shredded coconut into a mixing bowl to form your mixture.
  3. Turn on your stove and heat up a non-stick cooking pan to medium heat.
  4. Add coconut oil into the pan.
  5. Dip your chicken strips into the scrambled eggs, roll the chicken in the mixture, and then add it to a plate.
  6. Repeat the process until all of your chicken strips are covered. Every time you lay more chicken in the pan, add another 1/2 tablespoon of coconut oil. If you use a large pan, use twice as much coconut oil.
  7. Add your covered chicken strips to the pan.
  8. Cook the chicken strips for roughly 4-5 minutes each side, 8-10 minutes total. Please be sure to cut through your chicken strips to see if they are well done. You can also use a cooking thermometer to check the temperature. The recommended minimum temperature is 165°F (~74°C).
  9. If both sides are pretty golden brown and your chicken is still raw in the middle, you do not want to blacken your chicken on the outside. Bake the chicken strips in the oven for an additional 5 minutes or so at 350°F (177°C).
  10. Enjoy!

*For more safety information about meat, poultry, seafood and other cooked foods, please visit the US Government Food Safety Website to view the minimum cooking temperatures for food.



Time Sheet:  

  • Prep time – 5 minutes.
  • Cook time – 10 minutes (per 3  servings). The bigger the pan, the more chicken you can fit in it and the less time it will take.
  • Total cook time for all servings – 45 minutes.
  • Total prep time – 50 minutes.

Nutrition Facts

  • Serving Size: 4. oz (113 g). Recipe makes a little over 14 servings.
  • Calories – 377
  • Fat – 20g
  • Carbs – 5g
  • Protein – 38

This recipe makes a little over 14 4oz. (~113g)  servings. For most guys who can eat, this is probably 7 servings. And if you’re a workout-a-holic, this bad mamajama will be easily eaten in two days, one day if you just used this as your protein source all day.

Combine this dish with a healthy plate of vegetables or a salad for an incredible meal!недвижимость на берегу океанакупить ноутбук бу донецкsexy leg muscleсекс видео лучшеепродвижение сайтовPirelli Winter 240 SottoZeroдебет 26 кредит 02эльдорадо кредит 0 0 24500000 кредитхоум кредит телефон горячей линииэкспресс кредит 1000000взять 50000 рублей в кредитmiamiконсультация юристаcheap apartments for rent in aurora cobuy real estate on the oceanсайтЧитыцерковь духовного возрожденияlanguage services hawaiilg titan

Eating Healthy on a Budget


I hear it all the time. “Frank, I want to eat right. But healthy food is so much more expensive!” As someone who has been striving to live a healthy lifestyle for many years now, I understand the struggle. Organic produce, grass-fed beef, cage-free poultry, vitamins, protein shakes – it can definitely add up quickly!

Sticking to a healthy diet is even more challenging when you’re living paycheck to paycheck. But eating healthy is possible even on a shoestring budget. More importantly, the long-term benefits of a healthy, organic diet far outweigh any short-term compromises you may have to make in order to accommodate it. Here are some tips to help fatten your wallet while you’re getting in shape.

Healthy Living

Buy in Bulk

Wherever possible, buy your staples in bulk to save money. Buy larger quantities of eggs, oatmeal, sweet potatoes, canned tuna and other items that you tend you eat regularly. This is where a Sam’s Club or Costco membership can really help you keep the costs down over time. Look for deals on your favorite protein sources, such as steak, chicken, tilapia, or salmon. Prep what you’ll eat during the week and freeze the rest.

Buying in bulk is also possible with some fruits and vegetables. Stock up on frozen vegetables, frozen berries for shakes and keep an eye on sales to save money on items like avocados, apples or grapefruit.

Buy in Season

Eating fresh fruits and vegetables is always preferable to frozen produce, but it can get expensive if you are trying to buy these items out of season. Buying fruits and vegetables that are grown in season not only taste better, they are a lot cheaper.

Buy apples, cranberries and squash in the fall. Watermelon, strawberries, raspberries and asparagus are in season during the summer months. Cycling your produce according to the seasons will not only save you money, it will help you eat a wider variety of fruits and vegetables.

Buy Local

Buy locally-grown produce whenever possible. It might not always be the cheapest option, but buying local supports the environment and community farmers as well as your healthy, organic lifestyle. Plus, when you can actually interact with and get to know the people you’re buying your food from, they are much more likely to help you out with deals and freebies if you’re a loyal customer. To find farmers markets in your area, check out the Georgia Department of Agriculture’s Community Farmers Market directory.

Farmers Market

Adjust Your Budget

If you’re just starting to make your health a priority, you may want to revisit your budget. If there’s a will, there’s a way and there’s always something else you can cut out to make room for the things you actually need. Ladies, please hear me – you don’t need more shoes! And guys, no, you don’t need more gadgets or video games! Choose to invest in your health now and it will pay off later as you enjoy a happier, healthier life.

Spending a little extra money to ensure that you’re avoiding GMOs, pesticides, high fructose corn syrup and trans fats is absolutely worth it in the long-run. Cancer, thyroid problems, diabetes – these are all health problems that have skyrocketed in the last few decades. As we continue to eat more processed and unnatural foods, our health has declined overall.

A healthy lifestyle requires commitment and sacrifice, but trust me – you will love the payoff! Are you ready to change your life? Contact me today for private personal training.ssd для ноутбуковasus i7 ноутбукcheck grammar mistakes onlinebanc de binary gebuhrenВнешний жесткий диск LaCie Fuel 1Tb 9000436EKМосквехоум кредит номеркуплю ноутбук в кредиткукуруза займ онлайнэкспресс кредит финанс коллекторское агентствовзять деньги в долг кемеровобанки сургута кредитыхарьковский элеваторluxury homes for rent in miamiподготовка пола под паркетмаркетинговый план образецvkrackerokwaster.com2day.kh.ualenovo моделицерковь возрождение

Eating Healthy on the Go

Eating Healthy on The Go

One of the most difficult parts of maintaining a healthy lifestyle is eating nutritious food when you’re crunched for time. Between work, school, families and various other commitments in our lives, it can seem impossible to find time to prepare and pack healthy food to eat each day. But with just a little planning and prep time set aside each week, it really is possible to maintain your healthy diet on even the tightest schedules. Here are some tips to help keep your diet on the right track when you’re on the go:

Plan a Prep Day

I find that it’s a lot easier to plan my meals during the week when I do the majority of my grocery shopping and food preparation on the weekend. Choose a prep day that works best for your schedule, stick to it and plan around it. In doing this, you’ll find that planning ahead for a busy week not only gives you a sense of accomplishment, it will actually be easier to make healthy food choices because you’ve already done most of the work.

Prepped Meals

Prep your meals for the week to save time. Just be sure to avoid that pizza unless it’s your cheat meal!

Stock Up on Snacks

People typically grab junk food because of the convenience factor, so having healthy snack foods available both at home and the office can help keep you away from the cookie jar or vending machine. Also, portion out snacks ahead of time to avoid grabbing fast food while you’re running errands or commuting.

Apples, oranges, Greek yogurt and raw almonds make fast, delicious snacks and are easy to keep at the office. Be sure to cycle your snack foods to keep it interesting. Rice cakes, cottage cheese, protein shakes, fresh fruits and vegetables are all nutritious and easy snack foods to stock up on.

Make Healthy Swaps

Many people hit a low point in the afternoon, particularly if you’re sleep deprived. When this happens, it’s even more enticing to reach for high-calorie food and beverages for an extra boost. Making healthy swaps for the items you’re craving will satiate you longer and prevent you from derailing your clean eating.

If you know that you gravitate toward big, sugary lattes in the afternoon when your energy is plummeting, plan ahead and have some delicious protein powder and a shaker bottle stored in your desk drawer. Swapping the latte for a protein shake can be just as satisfying if you find a flavor you love. Chocolate peanut butter, cookies and cream or caramel are just a few ideas.

If you crave sugary or salty snacks, look online for healthy versions of the foods you love. Check out my amazing sweet potato muffins recipe for a delicious and healthy baked good that can help steer you away from fatty scones or coffee cake.

Drink Plenty of Water

Drinking plenty of water will aid proper digestion, keep your skin supple and suppress hunger in between meals. I tell my clients to shoot for a gallon of water a day. Dehydration makes you sluggish and ineffective, so find little ways to incorporate more water into your day.

If you have trouble drinking water on its own, you can create healthy flavoring by adding cut up fruits or vegetables. Lemons, limes, oranges and cucumbers are all delicious ways to spice up your water while avoiding the harmful chemicals and dyes of liquid or powdered water enhancers.

Track Your Calories

Tracking your calories can help keep you accountable while you’re on the go. You might not realize how many calories your snacks or beverages are adding up throughout the day! Phone apps are a great way to track your food. Most have convenient features like bar code scanning and auto-saved food favorites to make adding your meals fast and simple. Some of the best free food tracking apps are MyFitnessPal, LoseIt and SparkPeople.

Making an effort to clean up your eating habits doesn’t have to be overwhelming, expensive or tedious. Small changes in your daily food habits will really add up! Start with these healthy eating tips and you’ll see progress in no time.тент Porscheконсилер что это такоенедвижимость в сша майамипроверка слов онлайнsexy women legsAnyoption Review reviewконтакты хоум кредит банкаденьги в долг срочно кемеровокредиты от 18 летмотоблоки в кредиткредит без московской пропискиикея кредитцифровыеsingapore girls escortраскрутка сайта методыузнать рейтинг сайта в googleklasnobotссылкаавито объявлениеdatakamооо полигон