Monthly Archives: January 2021

Slow Cooker Chicken Tacos

Its crock pot season! The winter days are soooo cold and wow the wind makes it nippier. I don't seem to have time to slow down at work, with the kids in school, or home life. But a busy season doesn’t mean we won’t be eating great meals at home. Crock pots are a life savor. I hope you enjoy these delicious tacos as much as we do.

Slow Cooker Chicken Tacos

  • 12 oz raw skinless chicken tenders or breast
  • 10 oz can tomatoes with mild green chiles
  • 1 1/8 tsp chili powder
  • 3/4 tsp plus 1/8th tsp ground cumin
  • 1/4 tsp garlic powder
  • 1/4 tsp oregano
  • 1 medium scallion, diced
  • 1 tbsp chopped cilantro (optional)
  • For the Slaw:
  • 1 1/3 cups shredded red cabbage
  • 1 tsp red wine vinegar (or lime juice)
  • salt and black pepper, to taste

For the Taco:

We always make these as a taco salad without any chips or shells. But you can use whatever works best for your family. My family doesn't seem to miss the crunchy part of a taco. There are ways to add crunch to a taco without the processed chips or wraps. Peel and slice Jicama into French fry looking pieces and add a few to each salad bowl. They are crunchy and have a bit of sweet taste to them. 

I like to top each taco with one or these instead of sourcream :

  • Pico de Gallo or more salsa
  • 1 medium avocado, sliced
  • chopped cilantro

Add the tomatoes to the crock pot and season with the remaining chili powder and cumin. Place chicken in the crock pot and cover. Cook on HIGH 2 hours or low for 5-6 hours.

Meanwhile, combine shredded cabbage with vinegar (add more to taste), season with salt to taste, set it aside. 

Remove chicken from the crock pot and shred with two forks. To serve place a bed of lettuce on each plate, a serving size of the chicken mixture goes on top followed by the cabbage and your favorite toppings. Garnish with scallions and cilantro.

Eat Good Food,

Coach Nancy

Remember Cr8tive Gardens has just picked Herbs for sale in the gym's fridge for $1 a pack. Right now we have Cilantro, Parsley, Thyme, and Basil. Be on the look out for Salad Greens, Collard Greens, and Micro Greens.

Everything’s NOT Awesome

Did you know that  "Everything's NOT Awesome" is a name of a song? Yep, from the Lego Movie 2. There are actually quite a few movies featuring animated lego characters. I'm off track already. Here is what I want to say. The year 2020 wasn't awesome. I don't think anyone is going to argue with that. Here are some of the highlights from my year. 

  • My aunt died
  • My Dad died
  • My sister died
  • Covid Pandemic took over
  • vacations were cancelled
  • Cr8 Fitness wasn't able to be together for more than 2 months.
  • My son's best friend died
  • They tried cancelling Thanksgiving and Christmas

I could scream 2020 was the worst but it wasn't. Here is what I see when I look back over 2020.

  • I spent more time with my family in Indiana than I have since I was married. I was there almost a month in the first 5 months of the year.
  • I was able to spend a week caring for my sister - super special memories
  • I've talked with my mom twice a day since March
  • I was with my sister during hospice
  • The Cr8 Family trained together on Zoom. We figured it out together and found it really can work.
  • My Cr8 Family is a real family in the fun times and when life is hard
  • Christmas was one of the best I can remember, Thanksgiving too
  • And life is precious so don't dismiss it by trying to skip a full year. 

So what does that have to do with "Everything is NOT Awesome" a song from a Lego Movie? My kids got me started on this song because it's catchy and gets stuck inside your head. I often am accused that I always treat life as wonderful and fantastic, kind of like I never have any bad days. That just isn't true. I miss my Dad and Sister more than words express. Having Cr8 Fitness threatened by a virus was stress I didn't know how to tackle. Seeing my son hurt with a hurt I can't fix is miserable. There are two ways to respond: Everything is Hopeless and Bleak or they aren't. I just choose to look at the good and let it define my life. How about you? 

2020 was tough on everyone. Where do you see the good in 2020? Focus on that. And then repeat.  Be known and know others for the good. 

I'm here to see your best,

Coach Nancy

"Just have one good day. Then repeat."

James Clear

A friend sent me this quote today

And just in case you want to hear or see all the words to the song, "Everything's NOT Awesome" you can check it out here.

Chicken Bacon Alfredo

I've been pulling out some blast from the past recipes this week. Favorites that I forgot were favorites. This one is yummy delicious. My whole family loves it. 

Chicken Bacon Alfredo

  • 1 spaghetti squash, cut in half lengthwise, seeds removed
  • 1 larger delicata squash, cut in half lengthwise, seeds removed
  • 1 pound chicken tenders
  • 4-6 slices bacon, diced
  • ½ cup canned coconut milk
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • ½ teaspoon garlic powder
  • ½ teaspoon dried oregano
  • ¼ teaspoon dried thyme
  • Salt and pepper, to taste

Preheat your 425 degrees. Cut spaghetti squash and delicata squash in half and use a spoon to scoop out the seeds and excess threads. Don’t be dainty.

Place open side down on a baking sheet (use aluminum foil or parchment paper for easy clean up) and cook for 20-25 minutes. You will know when they are done cooking when you can poke the outside skin and it ‘gives’ a bit.

Now you can either cook your chicken at the same time or after the squash is done cooking. Whatever you’d like. Just place chicken on a foil or parchment paper lined baking sheet, sprinkle some olive oil over the chicken (or other kind of fat), salt and pepper it, and sprinkle just a bit of basil on top.  I cooked my tenders for around 15-20 minutes, or until cooked through.

Once your squash is done cooking, pull it out of the oven; dethread the spaghetti squash into a large bowl with a fork. Go against the grain (if spaghetti squash had grain).

Now throw your diced bacon into a skillet and cook until done. Use a slotted spoon to pull out your cooked bacon, but leave behind the grease.

Take your delicata squash and hollow it out.  Use the insides and dump them into your warm skillet filled with bacon grease. Then add your coconut milk. You may need to add a little bit more coconut milk depending on how runny you like your sauce. Mix thoroughly with a ladle to break up the squash a bit.

Add seasonings to the mix and salt and pepper as needed. Mix thoroughly and cook on low for about 5 minutes to simmer.

Now dice up your cooked chicken.

Pour sauce over spaghetti squash and add your chicken to the mix.

Mix well & top with bacon

Enjoy good food,

Coach Nancy

Work Hard or Hard Work?

I'm in the gym 6 days a week to train, meet clients, clean, or stock inventory. A few weeks ago I rearranged all the Dumbbells and Kettlebells. You might recall the contest to guess how much I moved that day? 7,454 pounds of metal so that the traffic could flow a bit easier. It was hard work. 

Since March we have all faced different challenges because of Covid. One theme keeps coming back to mind as I see you struggle to create your new normal. You're Working Hard! As an observer it is thrilling to see the determination and guts, the flexibility and creativity, the energy and positiveness you've displayed while training. 

We have a nutrition challenge starting on January 29th. This challenge will give us (I'm in this with you) the opportunity to Reset, Redo, or just Start getting our food back in line so our waistlines don't keep suffering. YOU 2.0 in 2021 is designed to focus our attention to the kitchen so we can Work Hard on both sides of Health. FYI, the first 50 people to register get $10 off.  

Keep Making It Happen,

Coach Nancy

Lemon Salmon

Salmon is one of the healthiest foods on the planet, loaded with good fats, omega-3 fatty acids, and protein.  Cooking fish can seem intimidating, but it’s not as hard to make at home as you may think. Make it in the oven for easy clean up and save your kitchen from the dreaded “fishy” smell. This is an easy 3 ingredient dish. I've given some options to add variations too.

Lemon Baked Salmon 

  • 2 Salmon Filets
  • 1 lemon
  • olive oil

Take 2 salmon filets and add a small amount of olive oil to both sides. Roll the filets in some almond meal if you want to create a crust/breading-type topping (to create almond meal just take almonds and put them in the blender). Add fresh squeezed lemon juice, salt, and pepper generously. Bake in a 350 degree Fahrenheit oven for about 12 minutes (check at about 10 minutes to see if it's cooked enough for your liking - when poked with a fork the salmon should “flake”). Add some fresh chopped dill and parsley and pair with some vegetables, salad, or a whole grain like quinoa. 

You can't get much easier than that.

Eat Good Food,

Coach Nancy