(“Female IQ Recipe Series #3: Veggie-chicken Patties” audio version)
What I LOVE about this fiber and protein-packed recipe is it works as a go-to for breakfast, lunch and dinner. For breakfast you can top with an egg fried in coconut oil, for lunch you can crumble up the patties and serve on top a healthy taco salad, and for dinner it is great with spiralized vegetable noodles and marinara sauce.
Veggie-Chicken Patties
Ingredients:
1 package of organic ground chicken
1 small onion
1 bag of broccoli slaw or shredded kale salad
1 egg
2-3 tablespoons of flax-chia seed mix
1 tablespoon ground cumin
1 tablespoon onion powder
1 tablespoon garlic powder
coconut oil or cooking spray
salt and pepper to taste
Directions:
Dice onion and sauté the onion with the broccoli slaw or shredded kale salad.
In a large bowl, whisk egg and add flax-chia seed mix, sautéed veggies, organic ground chicken and seasoning.
Combine all ingredients.
Form palm-size patties.
Cook patties either on a griddle or pan until done.
What’s your comfort zone? Mine is cooking tried and true meals for my family, playing sports that I excel in, and not messing with my morning ritual.
I really like my comfort zone. With stressors like parenting, caring for aging parents and coming to terms with my own aging, the cuddly coziness of my comfort zone is enticing.
However, comfort zones can be like a siren song luring us to the perils of complacency.
When I hang out too long in my comfort zone, I tend to have tunnel vision and miss out on some life-sparking opportunities. So, with this knowledge always in my back pocket, when my dancer friend invited me to do an adult ballet/jazz class with her, I negated my ego (which said “Oh, hell no!”) and responded to her with, “Ok, that sounds fun.”
And it was.
Sure, I botched the jazz portion. Apparently, I am only a “good” dancer at weddings and reunions (i.e. after several cocktails). But, I am proud of the part of me that was able to laugh at myself and just go for it.
Female IQ would like to challenge you to explore your “not so compfy zone” some time this week with the hope that you learn or reaffirm something positive about yourself. You can share your experience on Female IQ’s Instagram or email.
(“No Excuses, Girl Let’s Get BitchFit” audio version)
If your get-up-and-go seems to have gone up and went, you’re not alone. Hungover from 2020, so many of my clients and even myself are experiencing a lack of motivation, too.
That’s why Female IQ launched BitchFit — an all levels, comprehensive, wellness program that combines multiple fitness modalities like yoga, Pilates and Barre, as well as mood and brain boosting techniques like guided meditation and holistic nutrition, so you can eliminate all the shiitake in your life and start kicking asana.
Passion runs the gamut from rage to love. BitchFit wants you to harness it all and, like the superhero that you are, use your powers for good.
The transformation from stagnation to actualization begins with movement.
It doesn’t matter that you are tired. It doesn’t matter that you are feeling pissy or complacent. No excuses. Nothing is going to get in your way.
Let’s move.
You can do the following crazy simple, no equipment needed (minus a timer) BitchFit workout once if you only have a skinny six minutes or multiple rounds while watching your favorite morning show.
Stripper Squats (Total Time = 1 min.)
This move is effective for sooooooo many reasons. It lengthens and strengthens your legs, core and back and, if your partner watches you do the exercise, might just get you a new car or fun trip. (I may or may not have scored a house remodel out of it.)
Steps:
Set your timer for 1 min.
Stand near something about belly button height like a table or chair (I use a long foam roller) and place your hands on it.
Walk your feet out, making a 90-degree angle with your torso and legs.
Your back should be long and shoulders away from the ears, neck released of any tension, your core engaged, knees soft but legs straight, and feet hip-distance apart.
Inhale, bend both knees.
Exhale, simultaneously ignite your core and send your butt up to the sky as you straighten your legs. (You should feel the entire back of your legs lengthen, as your low belly and back, hamstrings and quads fire up.)
This sequence of movements is totally bad ass and, if you keep the foot of your working leg off the floor the entire time, works on your balance.
Steps:
Set your timer for 1 min.
Stand with your feet just beyond hip distance (~ 1 ½ feet) apart.
Keeping your form but moving with speed, bend your knees for a squat, stand, send your left leg back for a lunge dip, stand, send your left behind your right leg for a curtsy squat.
Continue these movements until the timer sounds and then repeat on the other side.
Planks (Total Time = 3 min.)
Set your timer for 1 min. and hold Plank Pose until the timer sounds.
Set your timer for 1 min. and hold Vasisthasana (Side Plank Pose) on the right side until the timer sounds.
Set your timer for 1 min. and hold Side Plank Pose on the left side until the timer sounds.
To learn more about BitchFit, email Female IQ founder Becca Edwards and get a complimentary 30-minute customized BitchFit consultation.
Female IQ 