Delicious Thai Almond Chicken Salad & 5 Nutrition Tips for Breaking A Plateau

a79b42d7-e359-41c6-a72e-b6e9b0e8335e

Thai Almond Chicken Salad!

84e031bd-8c5e-40a4-b6a5-2c39a0955686

We’ve added a new recipe to The Club! Try this delicious Thai Almond Chicken Salad from Kevin Curry over at FitMenCook.com. This is a high protein, low carb quick-and-easy Thai-inspired salad. This salad is only 363 calories and 46g protein, 17g carbs, 13g fats, 6g fiber, 11g sugar.  We’ve added Kevin Curry’s delicious Thai Almond Chicken Salad  to The Hollywood Trainer Club!  It’s in the Meals section under Recipes A-Z just type Thai Almond Chicken Salad in the search box & you’ll find it!

72df9361-ef28-4ca2-80f1-a2664a583c60

Ingredients

  • 1.5 lb raw chicken breasts
  • Salad
    • 5 cups (425g) broccoli slaw (mixture of broccoli, cabbage and carrots)
    • 2 clusters baby bok choy
    • 1/3 cup chopped mint
  • Almond Sauce
    • 5 tablespoons raw almond butter (no salt added, best to purchase the kind with oil in it)
    • 3 tablespoons Bragg Liquid Aminos (or coconut aminos or low sodium soy sauce)
    • 2 tablespoons rice vinegar
    • juice from 1/2 lime (or whole lime if an extra tangy flavor is desired)
    • 1 tablespoon raw organic honey
    • pinches of red pepper flakes (as needed or desired for heat)
    • tablespoons of water if needed to make the sauce thinner
  • Garnish
    • shaved almonds
    • cilantro
    • red chile pepper

Instructions

  1. Spray a nonstick skillet with coconut oil and set on medium heat. Toss in the chicken breasts without seasoning since the flavor will come from the salad and the almond dressing.  Once the chicken breasts are completely cooked, set them aside and allow them to cool down a bit.
  2. Combine all the ingredients for the almond sauce together in a bowl and whisk together. Add a few tablespoons of water, if needed in order to make the sauce thinner.
  3. Chop up the chicken breasts, bok choy and mint.
  4. In a large bowl, add the ingredients for the salad plus the (cooled and cooked) chopped chicken breasts.  Mix together.
  5. Divide the salad mixture into four equal servings.  For each serving add one-fourth of the almond sauce.
  6. Garnish with cilantro, shaved almonds and sliced red chile peppers.
  7. Enjoy!

Nutritional Information

Amount Per Serving
Calories363
Protein46g
Carbohydrates17g
Fiber6g
Fat13g

This recipe is also in the club with over 150 more healthy delicious recipes and weekly meal plans. Log into the club www.TheHollywoodTrainerClub.com clickMeals then Recipes A-Z then Smoothies/Juices.

f878be38-43a9-4bbd-afd0-81d85fe2c44e

Tips for Breaking Through A Plateau

1. Fewer Calories In And More Calories Out. You can work out five times a week, but if you’re not eating a proper caloric intake, then you will never achieve your goal weight. You must make sure that you are eating fewer calories than you are burning to continue with weight loss. It sounds simple, yet most people have no idea how many calories a day they eat and never pay attention to portion control. You can work out five times a week, but if you’re not eating a proper caloric intake, then you will never achieve your goal weight. You must make sure that you are eating fewer calories than you are burning to continue with weight loss. It sounds simple, yet most people have no idea how many calories a day they eat and never pay attention to portion control. Use this metabolic calculator to find the number of calories a day that you should be eating for weight-loss.

2. Choose Quality Fuel: All Calories Are Not Equal. 1,500 calories of processed food has a completely different effect on your body than 1,500 calories of fresh fruits and vegetables, lean cuts of meat and whole grains. The fiber and most of the nutrients are removed from most processed foods like snack bars, crackers, bagels, chips, bread, muffins and cereal, so when you eat these foods your body recognizes them as sugar, spiking your insulin and causing you to crave more food. I am also talking about the processed food that comes in a box with all of the health claims on the front. If a processed food claims it is fortified with this vitamin and that nutrient, keep in mind that several nutrients were also removed, that is why it is now fortified. Organic whole foods that have not been processed are loaded with fiber and nutrients that help you feel full and satisfied and provide the building blocks to all of your living cells. 80 percent of your diet should consist of whole foods loaded with nutrients. There are over than 150 healthy recipes in The Hollywood Trainer Club. 

3. Eat Until You’re Satisfied And Stop Before You’re Full. The stomach is made of smooth muscle, and when you overeat you stretch the smooth muscle of your stomach, which in turn increases your appetite. Always stop eating as soon as you feel satisfied to avoid stretching your stomach. You can always eat again in two hours.

4. Don’t Eat Sugar Or Carbohydrates For Two Hours After Your Cardio Workout.  60 to 80 percent of the fuel you use during your cardio workout is glycogen (sugar) already stored in the muscle. The harder you work out (both via intensity and increase in heart rate), the more calories you burn and the more glycogen (sugar) you burn. During the two hours right after your workout, your body will refuel 50 percent of the calories you just burned during your workout back into your muscles. To make sure you refuel with your body fat in this window you should avoid any sugars or carbohydrates. Your body’s preferred fuel source is sugar, so if you drink or eat sugar in this two-hour window, you’ll refuel your muscles with the sugar instead of your body fat. Yes, you will still burn fat for the rest of the day, but the number one key to fat burning is to keep your blood sugar level low-to-moderate so your muscles are forced to burn your body fat. Every time you eat a high sugar or high glycemic index meal your body is forced to burn some of the sugar in the blood stream before it can go back to burning its body fat. Most people stay in this high blood sugar state and end up turning the additional sugar into body fat, and in the long run they can become overweight and diabetic. This tip always freaks people out, but remember, the way you eat to lose weight is not the same as the way an athlete that has to keep their muscle loaded with glycogen eats. You eat based on your goals. Weight gain, weight loss and performance all require different and specific plans. Be especially careful not to sabotage your fat burning with a high sugar smoothie after your cardio workout.

5. Limit Complex And Processed Carbohydrates In The Evening. Complex carbohydrates are the foods that give you sustained energy to get through the day. Examples of complex and processed carbohydrates are: potatoes, pasta, rice, bread, quinoa, oatmeal, pancakes, cereals, beans and risotto. Your body needs this type of fuel in the morning and afternoon in appropriate portions to give you energy to get through the day. . If you have a medium to large serving of carbohydrates in your evening meal, you usually will not burn it off before going to sleep and it can end up turning into body fat around your belly.To maximize your fat burning, your evening meals should be loaded with vegetables, especially green vegetables (spinach, broccoli, asparagus, kale, collared greens, romaine lettuce, asparagus, etc.) and lean cuts of meat or other vegetarian sources of protein. Be careful not to sabotage your fat burning with an evening bowl of cereal or bowl of pasta.

BONUS TIP: Make sure you are not just measuring your progress on the scale. Your body is composed of 60% water and depending on your cycle as a woman and hormonal changes you can go up and down in weight by as much as 5-10lbs due to bloating, excess sodium in your diet, the muscles processing complex carbohydrates like pasta and bread and much more. Make sure you also measure your progress by measuring your:
1. Body fat percentage
2. Girth measurements the inches around your waist, hips, thighs, chest, arms
3. Fitness level cardiovascular fitness, muscular strength, muscular endurance, flexibility
4. The way your clothes fit 
5. Overall mental health/mental well being (amazing endorphin high from training that combats depression and keeps you in a positive mood)
There is so much more to measuring your progress than the numbers on the scale so make sure you give yourself full recognition and applause for improving in all of these other measurements listed above.