Fitness & Food With Francesca

Breakfast & Workout 

I love breakfast, and since I started the Ketogenic journey of adding more fat into my diet and eating less carbs, I’ve become a fuller and happier person. What’s wrong with adding bacon to your meals? Nothing! So, beat some eggs, fry up some bacon and workout before or after. 

3 pieces of uncured nitrate free Bacon 👉🏼 Turkey Bacon if you don’t eat pork

3 eggs scrambled with 1 tbsp of almond milk 👉🏼 or cow’s milk

Fry eggs in the bacon fat

S & P 

1/2 tbsp Trader Joe’s 21 Seasoning Mix

Mangia! Eat!

Macros: 360 Calories, 28g Protein, 2g Carbs, 26g Fat

 Try this workout: 

1 mile run or 150 meter row

REPEAT 3x

20 squats 👉🏼 jump squats to increase intensity

Wall push-ups 👉🏼 push-ups

Walking Lunges 👉🏼 add weight, or in my case put your puppy on your shoulders to increase the intensity 

Chair Dips 👉🏼 1 leg chair dip

15 Supermans

10 Mountain Climbers

20 Glute Bridges

What? Vegan cauliflower rice pudding?

A few month ago I went to a Greek restaurant and couldn’t resist the rice pudding. I asked if it was homemade, the waiter said yes. But, then I saw a Kozy Shake container! I was so upset. Since then I have laid off the crazy dairy life I had. I feel better and less bloated. This recipe was created because I couldn’t go to sleep the other night. This was easy to prepare. All you have to do is let it soak over night. It’s incredible easy and tastes delicious! It’s an overnight oats that got married to rice pudding but way less in carbs and lactose free! 

Anyway, my freezer is packed with meats, cauliflower rice, fruits, broths, soups, ice dog treats (for the pup). I ate this the next day for my lunch/snack and I couldn’t resist eating the whole thing (of course after I took 100 pictures of it). You can’t taste the cauliflower, so you can trick your kids or in my case my fiancé in eating vegetables. The texture is like rice pudding. 

What you’ll need:

1/4c  cauliflower rice

1/2c coconut milk

1 tbsp of chia seeds

1 tbsp of almond butter

6 drops of liquid vanilla stevia (or whichever flavor you like)

1/4c blueberries

Sprinkle of nutmeg (or cinnamon)

*c = cup

What to do:

Combine all ingredients into a bowl or jar (I used a leftover pickle jar). Mix well and put it in the refrigerator for 5-12 hours. Eat!

Macros:

Calories for 1 serving - 287 cal.

Fat - 20g

Carbs. - 17g

Protein - 9g

Net Carbs. - 3g

Add this easily on MyFitnessPal - Rice Rice Baby

A last minute dinner can be a nightmare or easy as 1,2,3. I like to avoid eating out and ordering in. Since I’ve turned to a Ketogenic diet/life (low carb. & high fat) I no longer crave pasta or take-out food. Once in a while I love my Thai food, but lately I just don’t want it. I’m still exploring the Keto world, so I’ll have to look up Keto Thai food options. I like to pack my fridge with whole foods & real foods, this way there’s no excuse to order out. I had zucchini and chicken in the fridge and voilà, dinner. I went on a Costco trip last week and my freezer is packed. It’s packed so much that I had to remove the ice cube tray. Luckily I took an inventory while I was packing it and added the list to my phone. Now, when I go shopping I know exactly what I have in my fridge AND I don’t need that really expensive fridge with the camera in it. This only thing I have to remember to do is to check off the stuff when I used it. 

 All ingredients were from Costco. 

What you’ll need:

2 lbs of chicken thighs with the bone-in and skin-on

or 1 package from Costco (about 3 or 4 chicken thighs)

¼ Balsamic vinegar

1/4c Avocado oil 

1 tbsp Dijon mustard

or spicy mustard (if you like some heat)

1-2 tsp Himalayan pink sea salt (depends on how much salt you like)

1 tsp Italian Seasoning (I make my own or store bought)

Pepper for taste

What to do:

Mix the vinegar, oil, mustard, seasoning and salt. Add the chicken and let the flavors marry each-other (marinate) for an hour to 24 hours. If your cut for time you can skip the marinating part (I wouldn’t because the marinating part makes the chicken sooooo juicy). Bake the chicken for 55-60 minutes (internal temperature should be 165 F). 

*Preheat your oven to 350 F.* If cut for time, first preheat your oven before mixing the ingredients to save you some time. 

To get the crispy skin, turn on the broiler to high. Broil for 3 or 4 minutes. Then let the meat rest for 5-10 minutes. 

For the Zoodles:

3 small zucchinis and spiralize them into “noodles”

For the Pesto on the Zoodles:

1c Basil

1c Kale

2 tbsp of EVOO

2 cloves of garlic

1/4c pistachios

S & P

In a medium pan, combine the zoodles and pesto. Cook for 5-10 minutes on medium heat. 

Mangia! (Eat!) 

ENJOY!

Macros For Chicken:

Calories - 301 per serving

Fat - 25g

Carbs - 9g

Protein - 6

I always bring a pair of resistance bands and/or my TRX suspension system. With having a resistance band I can do a quick 3 Sets of 5 to 8 exercises within 45 mins and get a good sweat. I love bringing my bike everywhere, but some trips (like flying to places) you can’t take a bike. That’s why running is always my second option for my cardio. To answer the question if you should exercise, the answer is YES! Why not? You probably don’t want to sit and watch the local boring news where ever you are. You’ll have some ME time to yourself and might as well use it. Plus your going to treat yourself by eating that cake and ice cream, especially on those hot summer nights. Here’s what I did on two separate days during my vacation: Day 1 3 Sets 10+ Reps - Push-ups - Flys - Low cable(resistance band) crossover - tricep kickbacks - tricep extensions - chest stretch - triceps stretch Here's the link: https://instagram.com/p/BXmCLNhhtQP/ Day 2 • 3 Sets • 20 reps • Resistance bands and stairs • 30s HITT • Standing rows • Lawn Mowers • Bicep Curls • Seated Single Arm Bicep Curl

Stretch

The video can be seen here: https://instagram.com/p/BXom4tkBKZk/