Almost Half Way Thru

I’ve successfully completed 12 days of NO DAIRY, SUGAR, GRAINS, LEGUMES, and nasty additives.

To be honest with you, I really thought it was going to be much harder and I would be miserable and craving and physically defeated. But I haven’t been. I’ve only had a couple moments of “Man, I wish I could have that” and it’s really nothing I pined over. Just a fleeting thought.

Tonight I survived eating out for the first time. We went to a steakhouse. I asked the waiter to make sure they don’t cook the steak in butter…he went and talked to cook, they were cooked on a grill/open flame and I reiterated no butter or oils. I got steamed broccoli and a baked potato without butter or anything. Husband ate the rolls …I didn’t feel inclined to eat them. It was nice. Sure they would’ve been good but I really didn’t feel a longing for them. Oh and I got unsweet tea expecting it to be gross and bitter but it wasn’t. It obviously wasn’t sweet..but I have learned that when you cut out sugar ….you don’t really think things are as bitter as you used to think. You notice more natural flavors when you remove the overwhelming sugar and additives. All in all I’m extremely proud of how I did eating out the first time. I will tell you that my first real craving/longing for something did happen tonight. I really wanted to order my buffalo chicken salad and ranch dressing! But I survived and left feeling satisfied and fulfilled.

I picked up some new food items at Whole Foods tonight that will allow me to have some things I’ve missed but still remain compliant. You can’t find compliant bacon or sausage at Kroger or normal groceries but I grabbed some at Whole Foods so that will help with mixing up the breakfasts and dishes. I also got a couple new things… one is a gazpacho soup… it’s green…but ingredients look yummy.

So I don’t know yet if this is a coincidence or a result of my diet the past 12 days, but I was having bad foot pain again a couple weeks ago. My plantar fasciitis was aggravated by me walking in a cast and having to adjust how my feet land…and the fact that I’ve had to rely on the left foot to be most of my support and it’s the one the fasciitis is the worst in. Well, I can say for the last week I haven’t had any foot pain. I’ve also been sleeping better. Not necessarily long enough because I haven’t been going to bed early enough but I am sleeping more soundly. Not waking up as often…I am super excited about that for sure! Now if I could just get to bed earlier I might actually get enough sleep. I still average around 7 hours, which isn’t too bad.

For the most part, these 12 days, I have felt in control. I’ve had to stay on top of having food ready and planning ahead. Oh! I almost forgot! Last weekend I survived a graduation party and a company picnic with free buffet at a ballpark! And actually, I had a good time ..saying I survived sounds like I was miserable. I really thrived… I had fun and didn’t feel left out. Graduation party served pizza, salad and cake. I had salad (no dressing) and water. And didn’t feel bad…at all. The ball park.. I took left overs from home and at them on the way to the stadium. Then I just drank water while others ate and chit chatted with coworkers. I again, having just ate I was satisfied and didn’t feel left out at all. When we went to watch the game, it was super hot and we were in direct sun… Vendors were walking around selling different stadium staples. I got a giant snow cone…but with no flavorings. So yes, I paid $3.50 for the ice. but as hot as it was, it was actually fun and refreshing. I ate shaved ice with a spoon. Again, not feeling like I was missing anything. I was pretty excited.

So far I am having a pretty successful Whole 30. I’m excited. I haven’t missed dairy nearly as much as I thought I would. I really think I am going to keep several of these habits and practices..with the occasional treat. The key really has been planning and thinking ahead for every meal. I always have several things cooked and ready to go in the fridge/freezer. It’s the only way I’ve been able to be successful. It’s worth it and I plan to keep on. If I can make this my forever habit then I will have no problems losing weight, especially when I can start really exercising again.

Cast comes off the foot on Weds. It can’t happen soon enough. It’s entirely too hot to be in a cast from toes to knee. I’m hoping he’s going to tell me I can start exercising again. Fingers crossed friends!

Alright, I’m off to sleep. I have to be awake around 5:30. Tomorrow is the Color Run. I registered back earlier this year way before this ankle business. I won’t be able to run it tomorrow but my best friends are and I’m going down to support and cheer. It’ll be a fun time. 🙂

Whole 30…. what?

So for the past few months I’ve been learning and researching and reading and planning a Whole 30. What is Whole 30 you ask?

Well… I will first tell you that you should read It All Starts With Food, by Melissa and Dallas Hartwig. This book, available in e-reader format as well as printed copy, will explain the science behind, the results found, many many testimonies, and every detail surrounding what Whole 30 is.

But, in my own words, I will try to explain it and not send you running for the hills…

It is 30 days of clean eating, essentially an elimination diet where you refrain from certain foods for 30 days. This is to give your body a reset, and clean slate, so to speak. By not eating certain foods that are known to disrupt our health, you give your body time to heal and recover. Then you can slowly try those food groups again to see if they are issues for you. It is also a time to deal with sugar addiction or food addictions in general. The entire plan is about eating good clean foods, eliminating certain food groups, and creating healthy habits that will no doubt carry you beyond the 30 days.

What Whole 30 is not – It’s not a lose weight in 30 day plan. In fact, it’s not about losing weight at all. Most people do lose weight, but it’s not the goal of the plan. The plan is to break away from junk food, detox and recover, and then learn how to cook and prepare good healthy foods.

Doesn’t sound too bad does it?

Well, in theory it’s not. However, let me tell you what foods you cannot have…

Grains (of any kind), sugar (of any kind -not counting natural sugar in fruit and vegetables) legumes, or dairy.

What, hold up. Are you serious?

Yep.

This is where I point you back to the book for all the details and sciency stuff. But there is reasonable cause to believe that those food groups do not add a whole lot nutritionally to our bodies, and in fact, are the main cause for a lot of the ailments, diseases and sickness that we find. A big one is inflammation.

We all know inflammation is “swelling”.. and yea, in general it is. But it is more than I think most people realize.

Medically speaking, any term that ends in “-itis” is essentially a form of inflammation.

Arthritis, gastritis, colitis, bronchitis, pancreatitis, appendicitis, conjunctivitis, plantar fasciitis, cystitis, etc. I could go on all night.

My point is that there is reason to believe that many of our ailments are due to the foods we eat. If you want hard core proof, go read the book….watch many of the free documentaries online about our food industry, etc. It’s hard information to swallow at first but it sure does motivate you to do better. When you know better, do better. I’m sure someone important said that.

Anyways, so I am writing to you from my 2nd day of Whole 30. I’ve not had sugar, grains, legumes, or dairy for 2 whole days. LOL It takes a lot of planning and forethought. Yesterday I had quite a bit of anxiety which was not expected, especially since it was day 1. I ate breakfast around 6:30 a.m. and for some reason from 10:30-11:30 all I could think about was eating something or not eating something and lunch. I wasn’t physically hungry. I think my mind was just racing too much about the next meal…even though I had it all packed and prepared at work with me.

I did learn yesterday that I didn’t plan enough food. I didn’t have nearly the amount of vegetables I should have had. I had good food all day just not enough, so I think that contributed to my feeling uneasy or unsatisfied… I’m not sure. I just sort of stressed out about it all. I guess that first day seemed daunting.

Today I added a lot more veggies and I made sure to get healthy fats in and I’ve felt good all day. Days 3-4 worry me a bit as I fear I will be in full on detox mode…but hoping I can manage all that well… I feel like I’m doing a great job considering. I have been very proactive about meals and clean up and pre planning. And I’ve got accountability. My buddy Tracy is doing it with me and I’m in two separate groups on Facebook that are great for bouncing meal ideas and questions off of. Also been talking a lot with Christin who’s doing it too..she read the book in a matter of 24 hours so we’ve been texting a lot about it too. It’s harder for her as she is a vegetarian.

Anyways, I’ll be back with more details as this journey progresses. 28 more days to goooo………….

OWWWWWWWW!!!!!

KAPOW!

KAPOW!

I am rounding on 2 weeks with 9 Rounds and drinking nearly a gallon of water per day and following their nutrition plan. I really enjoy it. I am down roughly 5 lbs or so, although I’m not really friends with my scale this week. It’s shark week and I feel all out of sorts. It has been a few months since shark week last happened and it has come with a vengeance this month. I am always happy and yet sad for it’s arrival. It means things are functioning properly (a sign of healthy diet and exercise) but then also means I’m not pregnant. So it’s iffy. I just forget how crappy I tend to feel the first few days….that’s the part I hate the most…

Okay, on to my other dilemma, hence the title of this post….

I have been doing the C25K program, about 3 days a week. For those of you who might not know, C25K stands for Couch to 5K, and is a training program to help you increase your running speed/distance at a rate that is comfortable for you. The way it works is for the first week of the program (you choose your days, there are 3) the program is a 5 minute warm up walk, and then a 60 second run followed by a 90 second walk, and you alternate run, walk, run, walk, for 20 mins, and then there is a 5 minute cool down and then you are done. Work out lasts 30 minutes. Then as you go from week to week those times change…building up your run time slowly. (you can repeat days if you want, you really can go at your own speed/pace)

I first started this program back in the summer but never really progressed the weeks. I just kept re-doing week 1 over and over again to get used to it and build endurance. This past fall I managed to develop plantar fasciitis in my left foot (added to a damaged right ankle that I keep braced now). I’ve seen the podiatrist, I’ve taken anti-inflammatories, done stretches, ice bottles, etc. I don’t seem to find much relief either way. I ran in a bad pair of shoes for a few months but have since then gone back to the running shoes I was originally fitted for at a specialty running store. I am just frustrated because it is really starting to interfere with the running. The past two weeks I have been doing the C25K programs on treadmill because it’s frigid outside. This week, I decided to push my self and attempt the week 2 program, which is 5 min warm up, 90 second run,120 second walk (for 20mins) and then 5 min cool down. I did it well on Tuesday and Thursday was okay- I had some distractions (text messages) on my phone so I didn’t get all of the segments ran, but today, I barely made it through half of the work out and I had to get off. My feet were hurting so bad. I have been toughing it out to this point because I tell myself “I can push through this for 90 seconds” but today, it was unbearable. I finished up on the recumbent bike but feel lousy for not being able to finish what I started. And what is most frustrating of it all, besides the pain, is the fact that I know I could up my speed and distance but the foot pain is holding me back. In the past, any time I did cardio, I would be limited by my breathing and getting really out of breath. Now I am running and have great breath control and more endurance and I’m having to quit because of foot pain. 😐 I am sure I am not the only person to encounter this problem, but I am struggling with how to get past it.

I am currently working out 6 days a week, but they are 30-45 minute work outs. I don’t feel like they are “killing” me work outs. They are great “HIIT” sessions, my heart rate goes up and down, etc On Mon, Weds, and Saturdays I do the 30 min 9Round sessions, which are a lot of body weight exercises (burpees, planks, push ups, squats, lunges) and then a lot of kickboxing moves, punching bags, kicks, etc. And then on Tues, Thurs, and Fri I am attempting the 30-45 minute cardio (usually 30 min run, 15 elliptical) but I think I’m going to have to change the routine. There are plenty of things that can be done besides running, I just have to get the routine figured out. Probably something at home and free weight based. I have kettle bells, stability ball, ankle weights, and some dumb bells, I am sure I can come up with something. I really want to focus on my core so maybe I can create something around that…

Anyone have any suggestions/ideas?

Also, if you have plantar fasciitis experience, I’d love to hear any ideas to relieve the pain…. 🙂

Surprise!!!!

Omg, it has been forever! I do apologize…. I get carried away with life and don’t take a moment to pause and write and reflect like I should.

I’m not 100% sure where I left off at… If I’m not mistaken it was before last May and right before my first 5K. So quick update… Steph and I ran the Glo Run in May and it was awesome. Hard…but so motivating and rewarding at the same time. I still can’t run 3 miles without stopping or walking but I’ll get there one day. We ran as much as we could and walked the rest. In September we ran our second 5K , the Graffiti Run, and did even better than last time. We love it and continually look for races to run and improving each time. I remember a day when walking a mile was seemingly a mountain of a goal… It’s so cool to see progress…regardless of how small or the time it takes. 🙂 – we’ll be signing up for the color run this week as well.

So my summer was pretty active. I maintained strength training with BUC and in between did a lot of walking/running and the occasional tennis match or basketball game. It was fun and I even had the husband involved.

My fall slowed down a bit. First happened with the development of plantar fasciitis and then there were holidays and 2 rounds of illness. Needless to say I did not finish the year where I had hoped I would.

9 RoundHowever, its a new year and a new focus. In order for me to stay the course I often have to change my routine up. It’s the best way I’ve found to keep motivation and perseverance high. So this year I am embarking on a new journey. My good friend and trainer Christy (from BUC) opened a facility in Louisville called 9 Rounds. When I first heard of it I had no idea what it was but a quick google search and investigation of their website and I was in love.

So basically, it’s a 30 minute session, based off of kick boxing moves, with cardio and weights thrown in as well as ab moves. There are 9 stations and each station is a different exercise. For example, the first station might be lunges/side kicks…. And you do that move for three minutes, then you rotate to the next station, which might be push ups with shoulder press (dumbbells) and you do that move for 3 minutes… So on and so forth. There are hanging bags for punching and kicking and medicine balls, etc. it’s really fun and but challenging. In fact my shoulders are sore as I type this from my session earlier. There are no appointments or class times. You come in when you can and jump in when the next round starts…that makes it even more flexible to squeeze it in to your busy schedule. Just show up and knock it out. Membership includes a pair of boxing gloves and hand wraps which were fun too. I had to purchase a gym bag to carry my stuff in. Never had a need before but now I’m lugging around boxing gloves and wraps etc… 😉 IMG_0260

You should definitely check out 9round.com and get the scoop. Better yet, if you’re in the Louisville area give Christy’s place a visit. First work out is free!!! It’s located it 4646 Chamberlain Lane Louisville. In the same building as Kleinert and Kutz hand center and Moe’s restaurant!

This week I am going to do another post and tell you about the 9 Rounds nutrition and meal plans I’ve been following and how awesome they are so far. Stick with me… I have lots to say, but I must go to bed. Mentally and physically tired. 🙂

IMG_0263

All In A Year’s Time…

Hello! Hope this post (or email) finds you well. I am currently sitting at the mother-in-law’s house so the hubby can get his NFL football draft fix. Waiting on Teddy Bridgewater to get drafted and also to see who the Bengal’s pick. (He’s hoping Bengals get Bridgewater…)

First things first… I went to the endocrinologist on Monday. She was happy and a little surprised that I have lost as much weight as I have with the complications I have… she said “you’ve lost that much weight and battled PCOS, you must really be working your butt off” lol I said well I have trainers who are working my butt off 😉 at any rate, she put me on medicine to handle some of the issues with PCOS to try to bring hormones into balance. She said it should really help my progress. The first couple of days taking the medicine I had some rough side effects which I hadn’t expected. But today I didn’t experience anything as rough as I did the first few days so I’m hoping I am adjusting. I don’t  want to take meds forever…I am hoping that I will eventually be able to get to a place nutritionally where I can balance things naturally. But this is where I am right now and if it helps the process then I will go with it. I found out today that I have low vitamin D. Which is weird because I eat a lot of salmon and have been getting outside in the sun a lot more since the frozen-era ended…but that’s what she told me. She wants me to take a vitamin D pill, but I think I’m going to try to do it nutritionally. I don’t know if it’ll work but I would prefer doing it naturally rather than adding another medicine to my routine. We shall see.

Well… I am excited about this next section of this post… 🙂 I saved the best for last.

May 14th makes for my 1 year anniversary with Body Under Construction, Rob Jones & Christy Raynor. I was going to try to wait until the 14th to weigh but I decided to go ahead and get it in today. I am down 7 lbs and 4.5 inches since my last check-in (March)

It was all good news but then I decided to compare today’s numbers to my starting numbers… and it’s just ridiculous…

So here ya go…

measurements

I am just shocked to looked at some of those starting numbers and then to see today’s. It’s surreal really…and undeniable. I am often telling people that I don’t see the change as much but this just smacks me in the face. If I was to give any kind of advice it’d be this: focus on one day at a time. Get up and think, what can I do today to further my progress, to get closer to my goal? Stay the course and work hard every day and expect set-backs, failures, and mishaps. Dust yourself off and let the next day be a fresh start. Consistency & persistence….

I still have a long way to go… but I am expecting this year to be bigger than last year…. I’m getting the hormones in check and I’ve established a lot of healthy habits and I am exercising 4-5 times a week. I can only go up from here. (or is it down ;-)) I’m ready to get it going!

Glo-Run (my first 5K) is in 2 weeks! I am so excited and it’s gonna be so much fun! 🙂 It’s gonna be the first of many 5K’s.

Well this is all I have to report for now. I hope the rain and storms fizzle down tomorrow, I have a run date with my buddy at the park and I don’t wanna miss it!

Happy Mother’s Day weekened to you all ❤

 

“you can’t take the sky from me….”

Any other Firefly fans out there? 😉 we just started watching reruns again. Such a short lived series…. But so good…

Anyways, hello!! I’ve been off for a while with intentions of posting for the past month or so and just haven’t been able to find the time…but here we are…

I’ve still been doing pretty well. There’s always room for improvement. My exercise is pretty solid. Still working on my eating and that will always be the case. Just looking to improve day by day.

So ~ wow…it’s been a while and it seems that there’s a lot to talk about???

I signed up for a 5K!! Which is absolutely crazy…. It’s the Glo-Run in Louisville on May 24th. I’ve never done anything like it but it looks like it’ll be a lot of fun. It just happens to be on the one year anniversary of my joining Body Under Contstruction. The difference a year can make is just plain ridiculous. This time last year I could hardly walk a mile briskly and here I am jogging/walking 3 miles every Friday to train for the 5K! I’m pretty excited. I can’t say I aspire to be a runner but I’d like to be able to run….and since I’ve been making that a part of the routine it seems like the weight is going down quicker! I am game for that!

Let’s see… Couple of weeks ago me and a group of friends went to see Jillian Michael’s on her Maximize Your Life tour. I had a great time and she was awesome. A few things she said led me to look into some more of her material after we got home so I’ve listened to a few of her podcasts…. She has quite a few and they are very informative. She talks about different topics not always food or exercise, but always something life related or health focused. One particular podcast she was discussing hormones and metabolism and got to talking to a caller about PCOS and I found what she was saying very interesting. For those of you that don’t know, PCOS is a hormonal syndrome, it stands for poly cystic ovarian syndrome. It involves a lot more than cystic ovaries though. With this syndrome you are more susceptible to cysts on your ovaries -which can be no big deal or cause huge issues. In my case, when I was 11 years old (pre-diagnosis & per-menstrual) I had to have an emergency surgery. I had woke up that morning and started having abdominal pain and through out the course of the day I was in unbearable pain and vomiting uncontrollably. When I went to the ER they initially treated me as if it was appendicitis and when they went in to do the appendectomy they found my right ovary was detached from the fallopian tube and so they had to remove it. This happens sometimes in cases of PCOS where a cyst will develop and be rather large and it causes the ovary to twist and sometimes detach from the tube. Once it does that there’s nothing to do to save it, it basically has to be removed. It wasn’t until years later that I learned I had PCOS and that was the reason for my surgery. At the time, being a kid, I just thought it was something that happened randomly. As an adult and understanding the syndrome a little better I can see how one thing led to another.

Anyways, the issue with PCOS besides the cysts is the hormonal imbalance. Creates high androgens which can cause the person to stop ovulating, more prone to acne and unwanted body hair. It can also create an insulin resistance which obviously increases the risk of diabetes. Gaining weight and having difficulty losing weight is also a part of it.

Now please don’t get me wrong. I’m not saying that PCOS is the blame for my weight gain, because I fully take responsibility for my situation. But the more I learn, the more I realize that it probably played a big role in things. PCOS most likely amplified my weight gain and my weight gain amplified the PCOS.

All through high school and early adulthood I would go months without a period. As a teenager I was ecstatic… I was athletic and thought I was lucky to not have periods. But after I got married and the idea of children came up I started to pay more attention to my body and caring a little more about my health. I did birth control for a while because it causes ovulation. I also took Metformin for a while because, while it is a diabetic medication, it also makes women ovulate, so since I had this idea that I wanted to have a baby, I figure that was a sure way to make sure I went through a monthly cycle. I took it for about a year and then decided to stop. I’m not real good with taking medicine anyways, I’ve never been one to stick to a pill schedule because I don’t remember and don’t want to be tied to prescriptions all the time. I take things as needed…otherwise I’m content letting my body be as is.

At some point I decided that I needed to stop trying to have a baby and start trying to get healthy. It occurred to me that if I was to get pregnant that I was in no shape to have a healthy pregnancy and that scares me. I don’t want to put myself or a child at risk. So my focus changed and I decided it was time to get my health under control.

Ever since I’ve made exercise a regular habit (4-5 times a week) I’ve not missed a single period. I’ve read that exercise and weight loss can help PCOS and will help ovulation and hormone balancing. Seems to be true! But back to Jillian… So I was listening to her talk to a caller about PCOS and a lot of the things she said struck a chord with me. She talked about how food can be used to help balance hormones and cleaning up your diet can go a long way to making a lot of things better…. I can’t remember at this moment all of the things Jillian was saying but she mentions to this particular caller that she had a book called Master Your Metabolism and in it she explains all of the hormone stuff and how foods can either help or hinder them. So I got the book… And wow! I’m only about 30% into it but it’s amazing the information about the chemicals in food, the studies that link them to health and hormonal issues, and the things you can do diet wise to help put things back in business. Jillian really recommends seeing an actual endocrinologist if you have a hormonal issue as they are experts in that area and often know the best ways to treat hormonal imbalances, etc.

So I’m going to switch gears really quick to share with you that I had a doctors appointment today. It was one of my check up follow ups that I’ve been doing every few months. I had labs on Monday to check the usual…blood sugar, cholesterol, etc. I also “weigh in” so to speak and discuss things with the doctor and how they are going, etc. I am extremely HAPPY to report that all of my blood work is in normal levels. My HGB A1C is in complete normal range and I am no longer pre-diabetic!!! Which she told me that last time but I was still on the the high end of the range, but now I am right in the middle of normal!! Woohoo!! My LDL (bad) cholesterol is in good range and my HDL (good) cholesterol is also in good range. She was very excited at my progress…in lab values and also my weight as I am down 20lbs since I saw her last. So that is awesome news!!

What’s really cool are the other words that came out of her mouth…

“You’ve basically reversed your PCOS”. Omg, seriously!?! I never dreamed I’d hear those words!

As happy as I am that she said it, I still requested to see an endocrinologist. I’ve never seen one before and I’d like to have more in depth tests of my hormones done to make sure they are all in good shape and the endo that I’m seeing also specializes in metabolic and diabetes and so I think she’ll be a great fit in making sure internally everything is going well and in alignment. It won’t hurt to know and I think will probably give me a great peace of mind. I do hope to have kids one day and I want to be in the best shape possible when I do. This is one area that’s obviously been a big factor in my health and it’s probably way long over due that I see a specialist… Even though my GP says I reversed it. After having read and listened to Jillian talk so much on hormones I just know this is something I’ve got to do. Even if all she does is tell me I’m good. 🙂

So that’s the biggest gist of what’s up with me these days. I’ve been learning a lot about foods and their capabilities to heal or damage your body. I don’t just mean vegetables vs fried foods. I’m talking about chemicals and manufactured “foods” that are really linked to so many health issues. I heard a story this week which seems to be a common opinion amongst many books and articles and topics I’ve heard and that is…. Food can heal. The story I heard this week was of a woman who was diagnosed with liver cancer and she completely changed her diet..switching to clean healthy eating – lots of vegetables and natural whole foods. And she is completely cancer free now having not taken any chemo or radiation or the likes. That’s just one example of many that I’ve heard. So many things in our body can be changed and reversed if only we’d feed our body nutritious whole foods rather than manufactured processed crap and eliminate all of the chemicals.

We’ll have to discuss this further in future posts, I’m sure you’re tired at this point as am I. (It’s 2 a.m.) 🙂 We’ll talk soon my friends… Thanks for stopping by!

Taco Chicken Bowl – Feb 23rd

This is a recipe I pinned off pinterest a while ago and thought I’d give it a go this week…. mainly because I already had the majority of the ingredients here already which made my grocery shopping a lot easier! One of the most useful and convenient things we do when meal planning is taking stock of what is in the freezer/pantry/fridge and building menus around ingredients on-hand. This is wise financially as well… 🙂

So this week I bring you…. Taco Chicken Bowls…. for the website that this originated on click here.

1.5 lbs chicken breasts
1 (16 oz) jar of salsa
1 (15 oz) can black beans
8 oz frozen corn
1 tbsp chili powder
1/2 tbsp cumin
1/2 tbsp minced garlic
1/2 tsp dried oregano
1/4 tsp cayenne pepper
1/4 tsp salt
cracked black pepper to taste
2 cups dry rice (brown)
garnish with shredded cheese and cilantro (optional)

tacobowlI put the chicken breasts in the crock pot, the jar of salsa, corn, beans, seasonings. Add about 1/4 cup of water just for good measure. Stir everything together but make sure chicken stays towards bottom of crock pot. Now the original recipe said to cook for 8 hours on low. However, I didn’t have that kind of time since I didn’t get started with my prep until 5:30 pm Sunday night. So I found a conversion chart for cooking on high instead of low and that was 4 hours. So 8 hours on low or 4 hours on high.  Once finished, I took a butter knife and a fork and shredded the chicken up and stirred it all together.

Then I cooked up some brown rice… and then assembled them into my bowls for the week. About 1/4 cup brown rice then topped with chicken mixture…and there ya have it. I went ahead and sprinkled chopped cilantro on top so that I wouldn’t have to fool with that during my lunch break and it was finished. You can add shredded cheese on top if you desire and you could even add some diced avocado.

I used a mild salsa so this dish is not spicy. Which normally I would want spicy but since it’s a 5 day dish, I think going milder is better. Anyways… I already had the rice, chicken, beans and spices on hand so all I had to get was salsa.

It’s pretty tasty! This would be good as a taco night, taco salad, etc. The fun thing about dishes like these is they can be easily modified to your tastes and used in different ways!

Preparation = Success. 🙂