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Transformation Fitness & Wellness

Hummus Chicken

Ingredients: (Serves 3)
● 3 boneless, skinless chicken breasts
● 1 yellow squash, sliced
● 1 zucchini, sliced
● 1 red bell pepper, 2” chopped
● 1 medium onion, chopped
● 2 lemons
● Salt and pepper, to taste
● Italian seasoning
● 1/2 cup hummus, homemade or store-bought
● 2 Tbsp. dried rosemary
● 1 Tbsp. extra virgin olive oil
● 1 tsp. smoked paprika
● Generous drizzle of Balsamic Vinegar
Directions: Preheat oven to 450°. Prepare one large baking dish and lightly coat
with olive oil. Season the chicken breasts with salt, pepper, and Italian seasoning.
In a large bowl, toss the sliced zucchini, squash, and onion with olive oil until evenly
coated. Season with salt, pepper, and Italian seasoning.
Cover each chicken breast with 1 TB of hummus each. Then place on top of the
vegetables. Place all vegetables on the bottom of a 9×13 dish in an even layer. Lay
the chicken evenly on top. Squeeze the juice of one lemon over the chicken and
vegetables.
Lightly season the entire dish with chopped rosemary and paprika. Thinly slice the
remaining lemon, and place a few thin slices in the dish.
Drizzle balsamic vinegar over the top, then bake for about 25-30 minutes, until the
chicken is cooked through and the vegetables are tender. Serve immediately.

World’s Best Turkey Chili

Prep Time: 3 Hours  

Ingredients: (Serves 8)

 1 tbsp. Extra Virgin Olive Oil

3 Garlic (cloves, minced)

2 Yellow Onion (medium, diced)

2 Red Bell Pepper (chopped)

2 Carrot (large, diced)

2 stalks Celery (diced)

1 Sweet Potato (peeled, chopped)

2 lbs. 93% Lean Ground Turkey

1 1/2 cups Water (more as needed)

15 oz. tomato Sauce

14 1/2 oz. Diced Tomatoes

3 tbsp. Chili Powder

1 tbsp. Cumin

1 tbsp. Paprika

1 tsp. Cayenne Pepper (extra if you like it hot!)

1 tsp. Sea Salt

1/2 tsp. Black Pepper

1 tsp. Red Pepper Flakes

2 Avocados

Directions: Heat the oil in a large soup pot over medium heat. Add garlic, onions, bell peppers, carrots, celery, and sweet potato. Sauté́ for 7-9 minutes, until soft.

Add the turkey and cook until it starts to brown (about 7 minutes), mixing often to break up chunks. Add 1 1/2 cups water, tomato sauce, diced tomatoes in their juices, chili powder, cumin, paprika, cayenne, salt, black pepper, and red pepper flakes. Bring to a boil, then reduce to a simmer. Keep uncovered. Cook for about 45 minutes, stirring often. When it’s done, add extra spices to reach your desired 28 flavor. Slice avocado for garnish, and enjoy!

Can it really be this simple…

I hope you are doing awesome today!

I wanted to breakdown some barriers that you may be experiencing or you may see someone else experiencing. (If so, pass this on to them.)

In my time working with thousands of clients, we tend to over complicate things.

I have certainly been there myself.

We worry and stew overdoing things a certain way.

We worry about other people.

When we just need to focus on ourselves.

Break things down and do the small insignificant things that honestly, we miss.

1.) Drink more water

2.) Move

3.) Eat the correct portion

4.) Have gratitude

5.) Sleep 7+ hours

6.) Breathe

Not in any particular order.

What is see happen is we have blocks and honestly more mental blocks.

It can’t be this easy right?

Speaking from firsthand experience, it is.

But life, our mind – gets in the way.

We have to have a trusted mentor or coach point this out and most of the time we don’t want to hear it.

It can’t be this simple.

Surely there’s more.

Stop what you are doing and feeling right now and breathe.

Yes, 10 belly breaths, please.

See how you feel, now go drink some water, and let’s have an awesome day.

Don’t over complicate taking care of yourself and reach out for help!

Arin

Prosciutto, Eggs & Avocado

Prosciutto, Eggs & Avocado

 Prep Time: 15 min

Ingredients: (Serves 1) • 1/4 tsp Coconut Oil • 2 Egg • 1 slice Ezekiel Bread or whole wheat bread • 1/3 Avocado • 2 oz. Sliced Prosciutto

Directions: Heat coconut oil in a non-stick skillet over medium heat. Then, crack eggs into the skillet and cook however you’d like. While eggs are cooking, slice the avocado and arrange it on a plate. Toast Ezekiel bread. Once eggs are finished, plate the eggs. Add prosciutto to the skillet and heat for about 30 seconds just to warm it up. Plate everything together and enjoy

Focusing on the POSITIVE

It is no secret we have all been through an extremely trying time.

It has also been long enough that we have rewired or reconditioned some daily patterns.

Now not all has been bad by all means.

But I observe lots communication and it is amazing how quickly we can go negative, or all is bad or can you believe this.

Who can blame us?

Its not everyday you experience a 100-year pandemic.

I want to challenge you to focus on what is good, what is lovely, what is of good report.

Watch how you speak with people; do you instantly go negative.

I catch myself often.

This is why keeping a gratitude journal can be so helpful.

Even in the midst of a pandemic, we can find things we are grateful for.

When you speak positively you keep good energy around you.

We stay more productive.

Let me know how this sits with you today.

Yours in health,

Arin

Cornflake-Crusted Baked Chicken

INGREDIENTS

1 tsp. garlic powder

2 1/2 c. buttermilk, divided

1 tsp. celery seed, divided

1/2 tsp. cayenne pepper, plus a pinch, divided

Kosher salt and freshly ground black pepper

4 small chicken drumsticks, skin removed

4 small bone-in chicken thighs, skin removed

1 c. all-purpose flour

4 c. cornflakes cereal, crushed

Sliced dill pickles, for serving

DIRECTIONS

Preheat oven to 425°F. Combine garlic powder, 1 1/2 cups buttermilk, and 1/2 teaspoon each celery seed, cayenne, and salt in a bowl. Add chicken and marinate in the refrigerator for 30 minutes. 

Fit a rack over a large rimmed baking sheet lined with heavy-duty foil. Combine flour, a pinch of cayenne, and the remaining 1/2 teaspoon celery seed in a bowl. Season with salt and pepper. Place remaining 1 cup buttermilk in a second bowl; season with salt and pepper. Place cornflakes in a third bowl.

Remove chicken from marinade, letting excess drip off; discard marinade. Coat chicken with flour mixture, dip in buttermilk, then coat with cornflakes, pressing gently to help adhere. Arrange chicken on a prepared baking sheet. Bake until cooked through, 25 to 27 minutes. Serve with pickles alongside.