I am continuously impressed by our LSF community. All the women in this community worked their butts off in this challenge. Not only was I inspired by your AMAZING transformation photos but your stories nearly brought me to tears.
I am so proud of each and every one of you! You all finished this 8-Week Challenge strong which will help to create wonderful habits that will last a lifetime. Thank you for pushing yourselves and our community to be the best we can be!
While we are on the subject, we need to shoutout our SSD winners! These women put their all into this 8-Week Challenge. These fabulous women, not only have incredible transformation photos but the most heart warming stories! It is my pleasure to introduce you:
This was Lindsay’s FIRST challenge with us! She absolutely crushed this challenge and she lost 6lbs within this 8-Week Challenge. This challenge saved her and helped to create amazing new habits that she plans to stay consistent with.
“Three weeks into the challenge, my blood pressure readings fell into the healthy range where they belong. They’ve been in that healthy range ever since. It’s crazy how fast my body responded to a few simple improvements. I started taking care of it and it immediately returned the favor.During the challenge, I lost 6 pounds and a couple inches off of my waist, hips, and thighs. But I gained an “I can do this” attitude and that’s made all the difference. Now I feel ready to tackle new challenges such as dedicated meal prep and leveling up to advanced workouts in the app. This whole experience ended on a high note for me because just a few weeks ago, my boyfriend took me engagement-ring window shopping! So what started out as a commitment to my health is turning into the beginning of the rest of my best life. “
Emilee was ready to crush this challenge right from the start and she did just that! This was her first challenge with us and she lost 7lbs! She has the most amazing story to share:
“I’m so grateful to have found Love Sweat Fitness. I have hypothyroidism genetically and have always struggled with my weight since college. After having my daughter in 2013, I was diagnosed with PCOS and could not lose weight no matter which diet/exercise program I tried. The frustrating thing about PCOS is that you can heal it if you lose weight, but it’s really difficult to lose it because of that condition. Some exercise programs I tried would have exercises that are painful on the joints, and, at age 44 and overweight, I would find them hard to continue. Nutrition would always leave me feeling hungry. I was very frustrated. I stumbled upon one of Katie’s videos on YouTube, searching for help in managing my hypothyroidism and weight. I loved that she shared a similar story with hypothyroidism so I decided to join the Spring Slim Down Challenge and 8 weeks later I’m amazed at my results. Not only have I lost weight (7 pounds), but I’ve re-shaped my body and feel in control of my health for the first time in a long time! The most challenging part for me was forming a routine of exercise and nutrition that I had confidence in that would work for me! Once I started seeing changes of weight loss and muscle tone in my body, I was thrilled and that motivated me to keep going. The Team LSF ladies encouraged me and I loved that I could ask questions along the way of them and also the Team/Nutritionists/Katie. The LSF protein is a big contributor to my success as well as the nutrition plans because they took the guesswork out of everything for me.”
Megan’s transformation is so inspiring. Her transformation photo is incredible but I am talking about her story! This was her first challenge with us and she lost 7lbs and said this challenge changed her life!
“I found LSF through YouTube one day…what caught my attention was that she also had a history of trying to figure out what worked best for her. I am 33 years old and I’ve tried everything under the sun! This is the first program I’ve not only been able to establish a solid routine with but it’s so manageable to want to continue every single day. I’ve actually been following the LSF system since the end of January. And my starting weight then was 158, down to 134 now! I have also gone down 4 sizes in jeans! My favorite part of this challenge was meeting so many women and being able to communicate with them and with the LSF team throughout this journey! It really is the absolute best support team! I am so incredibly thankful for Love Sweat Fitness, it has changed my life, my outlook, my routine, my day to day living, my motivation, my goals, and MOST IMPORTANTLY, my happiness! I have never felt more comfortable and confident in my own skin!”
Our Pink Heart Award goes to Tamsi, AKA @tamsi_lsf
I am sure this came as no surprise to anyone, Tamsi was so kind and encouraging to everyone during this challenge. She not only encouraged everyone else but her own commitment to this challenge shed light and inspiration to others throughout the challenge!
All of these women crushed the Spring Slim Down Challenge and went above and beyond for themselves and for this whole community. I cannot wait to see the amazing transformations and encouragement to one another in our next challenge!
Hi friends. I hope that you’re hanging in there this week, despite the horrific events that took place. I’ve cried a lot, and hugged our girls a lot, and have been working to educate myself on these important issues and take action as needed. Thankfully our school has already sent a thorough email with directives from the superintendent, even though we’re out of school, and I feel thankful for that. You can join me in donating to the victims here.
In the spirit of keeping this blog the positive space that it is on the internet, I’ll still be sharing Friday Faves below. If you feel like you need to take a break from the internet this weekend to protect your heart and mental health, I hope that you’re able to do that. I also hope that despite the sad news that we’re constantly surrounded by, that you’re still able to find moments of happiness and peace in the weekend ahead. <3
(We’re going to be in the pool the entire time and having the fam over for dinner on Sunday)
Did you watch the final episode of This is Us? How was it?? I watched the penultimate episode this week (and curled into a little ball as I cried my face off) but haven’t watched the series finale. Please lmk how you liked it!
Going with the Pilot (and the entire squadron – they rented out the theater – to see Top Gun) tonight. I can’t wait for a theater full of pilots to shed tears at the opening scene and then spend the rest of the movie heckling the screen. Pray for me.
Fashion + beauty:
Face shaving tips for women. I’m still not sure about this whole thing. I tried a couple of times and I’m 99% sure I had a 5 o’clock shadow about an hour later lololol. It felt like my face was spiky when it grew back, too. Is this real? Do you do this?
Memorial Day weekend sale SITEWIDE on HigherDOSE. If you’ve been wanting a sauna blanket, a PEMF Go Mat, or a Red Light Face Mask, now is the chance! Use the code MDW22 at this link. I use my PEMF Go Mat for meditation every single day, the sauna blanket a few times each week (I sleep so well when I use it and it makes my skin glow), and the red light face mask a couple of times each week. They’re also launching their new serum this weekend and I can’t wait to try it. Shop it up here
Back in sourdough action! It was my first time using the Ballerina Farm Willa starter and it came out perfectly. The kids have been so pumped to have fresh bread this week.
If you need a new chocolate bar love, let me recommend this one. (I was going to take a pic but I ate it.) I get one at Whole Foods pretty much every time I go. SO good, not too overly sweet, and the almond butter is an awesome touch.
Got my fave Vuori joggers in another color 🙂 #cantstopwontstop. Adjust the sizing depending on how baggy you want them to be. (I swap between a S and XS in workout clothes and the XS are perfect.) Check them out here!
Hi friends. My heart is heavy following this week’s events, and behind the scenes, I am taking action in between praying for those sweet babies and their families.
Today’s podcast episode was a common request in my 100 podcast episodes post, so I thought I’d cover this topic today. It’s also something that I feel has been magnified in some way or another for the past few years, so think it’s a relevant topic for this week.
Today, I’m chatting about my experience with anxiety and some of the things that have helped me over time. PLEASE keep in mind that I’m not a therapist or a doctor. This is not medical advice and I’m just sharing my experience. If you struggle with anxiety or any mental health issues (or if you just want to chat to a trusted third party who can give you advice!) seek out the help of a local certified therapist. I always lurk the reviews online when we first move to a new place. You deserve to feel great; please seek out the help you need to feel better!
104: Things that have helped my anxiety
As a first-born Type A perfectionist, I’ve had anxiety for as long as I can remember. When I was younger, I had a TV in my room and would fall asleep watching the news sometimes, which is the perfect way to brew some worry and anxiety. There was also some transition in our family, since my parents got divorced when I was in kindergarten, and I’ve just always been a worrier. My anxieties and worries have ranged from very mild, like deadlines, wanting specific details to be perfect, or wondering if someone is mad at me, to much bigger things, like a husband who was abroad fighting in a war (four times!), a baby with severe reflux who had stopped breathing on a couple of occasions, health concerns, and family stuff.
Something that has always helped me, no matter what I was going through: therapy.
I’ve been blessed to see some incredible therapists in my lifetime and think it can be SO helpful to have one in your back pocket, even if you don’t see them super regularly. It can feel a little weird and awkward at first, but I always leave each session feeling lighter, relieved, and like I have a plan.
I wanted to note first that while NOTHING can replace traditional therapy, there are also some strategies that have also helped:
– Exercise! The key is to do this in a way where you can recover easily and you aren’t perpetuating a constant flight or fight response in the body. Think about your personal “stress bucket,” and make sure that exercise isn’t the thing tipping it over. If you’re an anxious person, I would shift focus from intense and high-impact workouts (like bootcamp workouts and CrossFit), to more low-impact options like yoga, barre, walking, Pilates, moderate strength training, or dance.
– Bringing myself to the present moment. What are 3 things I can see? What are 3 things I can hear? What are 3 things I can touch?
– Scheduled worry time each day.
– Meditation. This is also tied to breathing. Shallow breathing can increase our heart rate and lead to increased feelings of anxiety.
– A daily walk, in the sun.
– Unloading all of your worries into a journal each night.
– Paying attention to fueling my body.
– Sleeping at least 8 hours. If you need sleep tips, check out Sleep Smarter.
– Delegating as many things as possible, as a decreased task load and mental to-do list can potentially decrease anxiety. What can you take off your plate so you longer have to think about it? For myself, it’s usually things like extra help with the kids when I have work deadlines, house cleaning, and certain meal prep items. What can you do to make your life easier?
– Scheduling joy into my day. It’s SO easy to get wrapped up into the to-do list, chores, kid stuff, work life, that you get to bedtime and realize you’ve literally been working all day. It helps my anxiety immensely when I take 30 minutes each day to do something I enjoy, like read a book, sit on the patio and chat with the Pilot, play a board game or bake something with the girls, play the ukulele, etc. It seems counterintuitive, but when I have a little *fun* during the day, I’m SO much more productive during my work blocks.
– Focusing on gratitude. Even when things feel extremely hard, there’s always something to be thankful for. When I shift my focus to gratitude, I feel more calm throughout the day. Every day, after I meditate, I write down three things that I’m thankful to have in my life. It takes less than 1 minute, and makes a huge difference in my day.
So tell me, friends: do you experience anxiety? What are some of the things you’ve found to help?
xo
Gina
Resources from this episode:
Join us for Fit Team! You can try it out here for just $7. Sign up now and get June’s workouts (plus the bonus spa recipes for this month) this weekend! If you are looking for a phased workout plan based on results, this is your chance.
I love love love the meals from Sakara Life! Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers.
Get 15% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.)
Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.
If you’re curious about where fruits and other foods such as potatoes fall on the “healthy eating” spectrum, you should check out the Nerd Fitness Diet guide and cheat sheet.It’s a level-up system designed for you to adopt new healthy habits that will stick, by slowly progressing you from a newbie to an expert.
You can check it out for free when you join the Rebellion!
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
Is Fruit Good for you?
As we lay out in our “Healthy Eating” guide, fruit is absolutely healthy and can help you reach your goals – in the right quantities.[1]
There is A LOT of evidence that the excessive intake of added sugar is indeed harmful to human health. Study[5] after study[6] after study[7] shows the adverse effects of added sugar into the diet. Fruit contains fructose, which is a sugar.
Sugar is a carbohydrate. If you’re following the Keto Diet, the Paleo Diet, or any other low-carb plan, you need to limit the number of carbs you eat – which includes sugar.
If you’re not doing Keto, you don’t need to worry about that second point, because you aren’t eliminating carbs.
But how about the first one? Is the sugar in fruit harmful to us?
In one word:no.
Fruits are loaded with fiber and water, so it’s not strictly composed of fructose.
It also takes a decent amount of effort to chew an actual piece of fruit.
All of this slows down the absorption of fructose from the fruit.
According to Dr. Ludwig of Harvard Medical School, if you eat whole fruit, it’s difficult to consume enough fructose to be harmful.[8]
Notice that caveat “whole fruit.” This is critical and deserves its own section.
But first…
Is Eating Fruit Good for Weight Loss?
We’ve established that fruit is good for you.
That news shocks exactly no one.
But is fruit good for weight loss?
To answer that question, let’s consider two points:
#1) Fruit can be generally low in calories
Here is 200 calories worth of an apple (thanks to WiseGEEK):
Compare that to 200 calories worth of a bagel:
#2) Fruit can be satiating
Fruit can help kill hunger or scratch that “I WANT SUGAR” itch. When you eat 200 calories worth of an apple, it can help make you feel fairly full.
When you eat 200 calories worth of bread, you haven’t even finished a single bagel yet.
Studies done on the satiating power of different foods have shown fruit to be some of the most satisfying food studied. People feel more full from eating an apple or an orange than from eating beef or eggs.[9]
In summary:Fruit can be high in nutrients, low in calories, and can help us feel full.
As we discuss in our Guide to Healthy Eating, this is a great recipe for successful weight loss.
So yes, fruit can indeed be part of a meal plan to lose weight.
We need to stop and make a point here:fruit, like every other food, obeys the laws of thermodynamics. Meaning the calories in fruit will still contribute to your total daily calorie goal.
Why does this matter?
Weight loss comes down to eating fewer calories than you burn.
Yes, there’s nuance, hormones messing with our hunger signals, and so on. But successful weight loss depends on consuming fewer calories than you expend consistently.
If you’re trying to lose weight, you need to establish calorie goals. Fruit can factor into those goals and the calories should be accounted for.
This means that even with all the nutrients and fiber, eating all of your meals along with 30 bananas a day will result in you wondering “Why can’t I lose weight?”
Save that for Donkey Kong:
Where fruit can really get you into trouble is if you start to move in the direction of “fruit-like.” We’ll jump to that with our next section.
First, if you are trying to lose weight and wondering where fruit fits into the equation, I want you to know you’re on the right track.
Lots of our coaching clients come to us with all sorts of different fitness questions, like what to eat and how to exercise, proving we all start from unique situations. The important thing is that you’re beginning to ask questions and looking for answers.
If you want help on your journey, we’re here for you.Our 1-on-1 Online Coaching Program partners busy people just like you with a coach who will get to know you better than you know yourself.
Is Fruit Juice Healthy?
While fruit can 100% be part of a healthy diet, “fruit like things” don’t quite get our stamp of approval.
Without the fiber, water, and intact cell walls of the fruit, your body will absorb the fructose very quickly.[10]
Not good.
Let’s chat specifically about “drinkable” fruit first:
#1) Fruit juices(cranberry juice, orange juice, grape juice): these are high-calorie, sugar-filled beverages.
For example, here are the calories in one8 oz serving of:
Apple Juice: 103 calories, 22 g of sugar
Orange Juice: 103 calories, 18 g of sugar
Grape Juice: 136 calories, 32 g of sugar
For reference, an 8-ounce glass of Coca-Cola would have about 26 grams of sugar.
2) Fruit Smoothies:Just because it’s a fruit smoothie doesn’t mean it won’t make you fat! Have you seen the calorie count and sugar content of smoothies and ‘green drinks’? Yikes.
Green Machine Naked Juice(15.2 oz or 450 ml bottle): 270 calories, 53 g of sugar.
Smoothie King Banana Boat(20 oz or 591 ml smoothie): 450 calories, 70 g of sugar.
Another “fruit-like thing” we need to talk about is dried fruit.
Dried fruits are notoriously easy to overeat because they are so small. Since the water has been taken out, all that’s left is the sugar and fiber.
Here’s 1 serving of raisins, which is 108 calories and 21 g of sugar:
If you are saying“oh man, I eat 5x that many raisins when I eat them…” then multiply those calorie and sugar numbers by 5!
Per weight, all dried fruit will be higher in calories and sugar than its “whole fruit” counterpart.
The other thing to consider is that sugar is often ADDED to dried fruit to make it even sweeter.
Consider these banana chips:
Second ingredient after dried banana? “Organic sugar.”
An ounce of these banana chips is going to run you about 147 calories and 10 grams of sugar (17g for total carbs).
For comparison, an ounce of a regular banana is about 25 calories.
You really have to be careful with dried fruit because it’s so easy to overeat.
However, this isn’t the only place where sugar is added to fruit.
Is Canned Fruit Healthy?
The big concern with canned fruit is the syrup that is often included with it.
What’s in the syrup? Sugar. Of course it’s sugar.
Let’s take a look at Del Monte’s canned peaches:
The syrup here is composed of “high fructose corn syrup, corn syrup, and sugar.”
Let’s compare the canned fruit to a normal peach you’d pick from a tree:
Del Monte’s Canned Peaches (in heavy syrup):
Serving size: 256g
Calories: 200
Total Sugar: 42g
Total Carbohydrates: 50g
Extra Large Peach
Serving size: 224g
Calories: 88
Total Sugar: 19g
Total Carbohydrates: 21g
When you package peaches this way you DOUBLE the calories and the sugar content.
This is why you should always read the nutrition label when purchasing canned fruit (although it’s a good habit in general).
To summarize the last few sections: fruit is healthy, provided you stick to fresh or frozen and not fruit-like food, dried fruit, or canned fruit packed in syrup.
If you enjoy a small glass of orange juice occasionally, or you pack a serving of raisins in your lunch and it makes life worth living, by all means!
Just don’t chug OJ by the gallon, drink a 64 oz “real fruit smoothie,” and eat raisins by the handful and then wonder why you’re not losing weight.
AVERAGE CALORIE AND SUGAR CONTENT of popular FRUIT
The best way to paint a picture of sugar and calorie content of fruit is with some actual serving sizes.
If you’re targeting 2,500 calories a day, and your meals are bringing you up to about 2,300 calories, you know you can fit in a couple of bananas for a snack.
If you’re following a low-carb diet, and you have about 10 net carbs left in your daily allowance, you know you can eat a handful of raspberries and still meet your goals.
Building a Healthy Plate (Next Steps)
Like anything else, Nerd Fitness recommends fresh fruit in moderation.
Except for awesomeness.
Like this.
You can have as much of that as you want.
Back to fruit!
We recommend eating a healthy combination of vegetables, protein, and healthy fats.
Your “healthy carb” could 100% be a serving of fruit.
Of any type of fruit!
The different colors of fruit will correspond to different nutrients, so go wild![11] Try different fruits and experiment with new kinds. Keep rotating to ensure you give lots of different vitamins and minerals.
If you’re trying to lose weight, just remember to watch youroverallcalorie intake (fruit included).
You got this!
Still here? Want some more help starting your fitness journey?
Alright, I’ll give you my favorite next steps. But only caused you asked nicely.
#1) Our1-on-1 Online Coaching program:a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.
You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:
#2) If you want an exact blueprint for leveling up your nutrition, check out Nerd Fitness Journey! Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
If you follow our Nutrition missions, you’ll learn to eat healthier while earning XP! Sah-weeeet.
Try your free trial right here:
#3) Enlist in the Rebellion!We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so.
I’ll also send you tons of free guides that you can use to start leveling up your life too:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
Okay enough about me, let’s talk about you:
Do you LOVE fruit?
How do you compose a healthy plate?
Any great snack or recipe ideas?
For the Rebellion!
-Steve
PS:Make sure you read our Full Guide on Healthy Eating if you are just starting to level up your nutrition game.
Read “Health-Promoting Components of Fruits and Vegetables in the Diet.” Source, PubMed.
Read “Whole Fruits and Fruit Fiber Emerging Health Effects.” Source, PubMed.
Read “Health Benefits of Fruits and Vegetables.” Source, PubMed.
Read, “Adverse metabolic effects of dietary fructose: results from the recent epidemiological, clinical, and mechanistic studies.” Source, PubMed.
Read, “Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans.” Source, PubMed.
Read, “Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease.” Source, PubMed.
Read, “Examining the Health Effects of Fructose.” Source, JAMA.
Read, “A satiety index of common foods.” Source, PubMed.
Read, “Examining the Health Effects of Fructose.” Source, JAMA.
This article has a great explanation of different colors and the nutrients they contain.
Sharing a recipe for gluten-free cashew chicken that will change your liiiiiife. Not even joking.
Hi hi! How’s it going? I hope you’re having a lovely morning. Today is a day off from the gym (taught dance cardio, barre, and aerobics all in a row and ya girl is spent), so I’m looking forward to reading by the pool with the crew and also getting some content done for an upcoming partner post with NOW Foods (you can use FITNESSISTA for 20% off sitewide! They have SO much amazing stuff). I also have a 1:1 client call and am getting some stuff done around the house.
For today’s post, I have a new quick and easy dinner recipe for you that was a home run: gluten-free cashew chicken.
TBH, I LOVE Chinese takeout. It makes my soul so happy, but I typically end up feeling a little bloated afterwards and kind of blah. Fried food just doesn’t love me back, so I don’t eat it super often.
I was craving cashew chicken, but didn’t have the things I usually like to coat chicken for air frying: out of almond flour, coconut flour, arrowroot, everything.
In the pantry, I saw this bag of pancake mix staring at me, and figured I’d give it a whirl.
This is a game changer, friends.
It has so many great ingredients for coating or breading chicken (you could totally use this for fish, shrimp, or tofu) and very little mixing required. Just season the heck out of it with salt and pepper, make a little egg bath (about 2 eggs with a little water) and you’re good to go.
Heads up with this recipe: you do need an Air Fryer. (It’s $87 right now!)
I fought buying one for at least two years and now that I have one, I’m like how the heck did I live without you for so long?! You can cook so many things in the air fryer, but our favorites are frozen fries (they crisp up beautifully), teriyaki salmon, chicken wings, bacon (the BEST way to cook regular and turkey bacon!) and quick veggie and protein dinners (like chopped chicken sausage, veggies, and potatoes).
I coated some diced chicken with egg and then popped it into a bowl with the pancake mix, and stirred to coat. Next I sprayed the air fryer basket (preheated at 375), added the chicken and cooked for 12-15 minutes, flipping once. I made sure it was done – always use a meat thermometer- and crispy.
While the chicken was cooking, I made the sauce with Tamari, avocado oil, garlic, ginger, honey, hoisin sauce, and rice vinegar. It heated up on the stove, I added the cooked chicken, stirred it to coat, and topped with chopped cashews and scallions. We enjoyed the chicken on top of white rice (cooked in the Instant Pot) and sautéed zucchini.
Leftovers were bomb dot com, too.
It was one of the easiest dinners ever (the whole thing took maybe 20 minutes) and the whole fam LOVED it. I can’t wait to make it again!!
This is a super delicious gluten-free cashew chicken that you can make in the air fryer in about 20 minutes.
Author:Gina Harney // The Fitnessista
Ingredients
1 lb chicken breast, cut into 1-inch pieces
2 eggs plus 1 T water
1 cup Simple Mills pancake mix (I order ours from Thrive Market)
Salt and pepper
For the sauce:
1/2 cup hoisin sauce
1/3 cup avocado oil
2 T Tamari
3 cloves of garlic, minced
1-in piece of ginger, minced
1 tablespoon honey
1 tablespoon rice vinegar
1/2 teaspoon sesame oil
To serve:
1/2 cup raw cashews, chopped
Scallions
Instructions
Preheat the air fryer to 375 degrees.
In a large bowl, whisk the eggs and water.
In a separate bowl, add the pancake mix and season well with salt and pepper.
Add the chopped chicken to the egg bowl, and stir to coat well. Scoop out the chicken with a spoon (letting the excess egg fall off in the process) and add to the bowl with the pancake mix. Stir to coat well.
Spray the basket of the air fryer with avocado oil, and add the chicken to the air fryer. It will clump together, but when you flip it in 5 minutes or so, you can use a wooden spoon to break apart the pieces. Air fry for 12- 15 minutes, flipping and adding more oil spray as needed, until temp reaches 165 degrees and it’s crispy and beautiful on the outside.
While the chicken is cooking, make the sauce! In a mixing cup, add all ingredients and whisk until smooth.
When the chicken is finished. Bring the sauce into a large pan to medium heat. Add the chicken to the pan and stir as it heats up, about 3-5 minutes.
Serve on top of rice, with cashews and scallions on top.
Notes
Want to amp up the veggie content? Add chopped bell pepper and celery to the sauce as it cooks, before adding the chicken.
Let me know if you give this one a try. 🙂 What’s your current fave FAST dinner recipe?
Have a great and I’ll see ya soon!
xo
Gina
PS new Fit Team workouts for June go out this weekend! Join us here for $7 and get your whole month of workouts, ready to go.
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