Eat and BEneFit ! Recipe Chicken Stirfry

	Meal: Chicken Stirfry    Serving Amount: 1 cup
	Category	Food	Nutrients
	Protein	Chicken breast	B12, choline
	Fat	Grape seed oil	Omega 3 and 6
	Carb	Purple potato or sweet potato	B vitamins, zinc
	Veg/ Fruit	Onion, broccoli, red bell, carrots	Fat reductions, Calcium, Vita C, beta carotene
	Spice	Garlic, rosemary	Heart, anti-inflammatory

Recipe: yields 4 servings

2 chicken breasts, large- chop in ½ inch chunks

1 cup chopped potato

½ cup broccoli

¼ cup chopped ½ inch slices long ways, and half the long cuts

¼ red bell long slices and cut half ways

2 large carrots ¼ inch slices up the stalk

1 garlic clove chop fine

1 tsp fresh rosemary chopped

Heat dry skillet

Add 1 tbsp grapeseed oil

Add chicken

When the chicken is done on one side, add veg and carb mixture (minus broccoli)  

Add garlic

When the chicken is near done, add rosemary and broccoli and toss for 2 minutes until potatoes soft, onion is clear

Note:

Other dishes that can use this combination:

1.       Tomato Soup base- add cooked barley and quinoa to it

2.       Variation: minus potato add butternut squash

Melt Fat with Fat

Good, healthy fats like nuts, avocado and olive oils in small portions 1/4 cup will burn "bad fats" or stubborn fat in the body.

Choose to add avocado to your salad or nuts.. perfect way to enjoy fat throughout the holidays.

NO BUTTER...IT'S A BANANA ! 

Now for butter, choose banana and beat into an oblivion spread over gluten free toast for a flat stomach.

WHY GLUTEN FREE ? 

Gluten free, bc gluten has a tendency to bloat the belly. Gluten is a binder for foods. I use honey, banana, avocado, flaxseed meal as my helpers... try 3tsp of flaxseed meal to 1 tbsp of warm water, let sit and it creates a binder and an egg substitute. Since flaxseed in a linseed (healthy fat) you will be burning the stubborn fat.

GOOD NEWS EGG LOVERS...

Another way if you love eggs, choose maybe scrambled if that's what you like no dairy tho after a workout to increase the fat burn in your body.

This holiday, it might be hard. But remember it will take you 2-3 weeks or more, depending on your age for every day you  have a "free day". That holiday party... choose low cal drinks and drink water in between the alcohol. Because you want a Ha! Ha! Ha! towards stubborn fat this season! So when you come to Miami or go to Hawaii for that spring vacation you don't have to stress out, all you have to do is shred those clothes in your tropical oasis.




bE