Spicy Honey Lime Crockpot Chicken

This post, like its recipe is super quick and simple.

But sometimes those are the best things in life… especially as the holidays are approaching and we are all a bit short on time!

All you need is a crockpot. Chicken. Honey. Your favorite veggies (fresh or frozen). Spices. A lime (or lime juice). And chicken broth.

Place 1 1/2 cups of the broth in the crock pot. Add 3-4 large, thawed, boneless chicken breasts and top with 1/4 cup of honey, a few shakes of red pepper flakes, the juice of 1 lime, black pepper to taste, and 1 1/2 t of garlic powder (or more if you love garlic). Add 4-6 cups of your favorite veggies (or more) on top of the chicken. I used broccoli, peppers, onions, and carrots, along with a bag of frozen stir fry veggies (hello shortcuts!!!) Put on the lid. Put it on high for 4-6 hours. And when its done, you are left with a glorious pot of shred- able chicken and veggies.

It is great eaten as is. Or fajita-style. On a bed of spinach. Or even on spaghetti squash. :-)

Spicy Honey Lime Crock Pot Chicken
Serves 4
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Prep Time
10 min
Cook Time
6 hr
Total Time
6 hr 10 min
Prep Time
10 min
Cook Time
6 hr
Total Time
6 hr 10 min
  1. 3 Large Chicken Breasts, Skinless and boneless
  2. 2 bags of frozen or fresh veggies of your choice
  3. 1 cup chicken broth
  4. 1/4 cup honey
  5. 1 lime, juice only
  6. 1 t red pepper flakes
  7. 1 T garlic powder
  8. optional: 2-3 T soy sauce
  1. Combine all ingredients in a crock pot.
  2. Cover and cook on high for 4-6 hours.
  3. Shred chicken with a fork and serve hot.
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Enjoy :-) Remember you can be health during the holiday season!

Cooking Spaghetti Squash (and Meal Ideas)

Spaghetti Squash is one of my favorite foods.


Well, not only is it healthy AND delicious, but it also is just cool. I mean, where can you find a food that when it cooks turns into a mess of stringy goodness???? Exactly. It goes from rock hard squash to pasta-like goodness in 45 minutes. Super-squash!

AND check out these stats!!!!

For 1 cup of Spaghetti Squash

        For 1 cup of Spaghetti Squash

It is also really easy to prepare. It freezers and stores well too.

Take your spaghetti squash and cut it in half length wise.

Scoop out the seeds and pulp in the middle.


Place on a baking sheet with the cut side down. Pour a 1/2 inch to an inch of water in the bottom of the sheet.


Place in the oven at 400 F for 45 minutes to an hour. You will know it is done when you can “fork” the squash and it looks like spaghetti noodles.


You can basically use spaghetti squash just like pasta. Be traditional. Be creative. Be adventurous.

But in case you need some ideas:

– Top it with marinara sauce and meat balls

– Toss with grilled chicken strips and roasted veggies

– Mix with salt, pepper, and cheese

-Use raw veggies, cheese, and your favorite salad dressing for a pasta salad

What are your ideas?? Share here or on Facebook!


25 Things I ALWAYS Have in my Pantry

Lately life has been crazy. I feel like I am running around all day long wishing I had those 3 hour breaks I used to complain about. Except that means I am training more people and so I can’t really be upset.  That busy lifestyle is also the inspiration for this post. If I can manage to be super busy and still eat healthy, so can you! It just takes a bit more planning and a well-stocked pantry.

Because let’s face it, when its late and you are tired and hungry it is really easy to stop at the nearest fast food chain or grocery store and pick up something less than healthy to eat… like that double cheeseburger or bag of chocolate. We’ve all done it. But not anymore. 

Preparation is key to success. And so be prepared. Always have some healthy staples on hand. That way, there is no excuse to not go home and cook a quick, healthy meal instead of eating unhealthy because you are so hungry.

My 25 Staples (in no particular order)

1. Peanut Butter (all natural, chunky, no added sugar)

2. Old Fashioned Oats

3. Raisins

4. Apples

5. Bananas

6. Quinoa

7. Eggs/Egg Whites

8. Canned Beans

9. Sweet Potatoes

10. Frozen Stir Fry Veggies

11. Baby Carrots

12. Hummus

13. Ezekiel Bread

14. Frozen Fruit

15. Almond Milk

16. Protein Powder

17. Gluten Free Pasta

18.  Frozen Chicken Breasts

19. Coffee ( you don’t want to see me without it)

20. Maple Syrup (my sweetener of choice)

21. Plain Greek Yogurt

22. Lara Bars

23. Franks Red Hot Sauce

24. Cinnamon

25. Chia Seeds

There ya go :-)

What is a staple for you??


Key West Beef Stir Fry

I spend a good deal of my evenings getting home at 8:30 or 9 pm at night. I am in no way complaining. I LOVE my job. I love coaching. But my poor husband…I leave him many nights to fend for himself until I get home (hello peanut m&m’s ®) or he gets fast food (which breaks my heart just a little) or he gets eggs and toast.

Me man. Me need meat. 

Hence the non- breakfast post. I needed a meal hearty enough for a man that was healthier than fast food.

Lean beef. Peppers. Garlic. Rice.

This one is super easy. Super delicious. Super healthy. And husband approved. SCORE!

First I made the key west sauce. I don’t remember where I found the original recipe but I have changed it up a bit and it is one of my favorites. A little lime juice, low sodium soy sauce (GF), garlic powder, red pepper flakes, honey, and olive oil. mmmmmhmmm…. image

The rest is pretty simple: I cut up lean steak into strips and put them in my cast iron skillet with a little bit of olive oil. image

When they were almost cooked, I added half of the key west sauce and some pre-cut carrots, edamame, and mushrooms. I added a little water to the mix to keep it from burning and covered it with a lid to keep the steam in to help cook the veggies. image

When the veggies were almost cooked, I added my red and green pepper strips to the top and poured the remaining sauce on top. I steamed the peppers until crisp and then it was ready to eat. image

(By this time it was almost 9:30 at night and I really think my husband would have eaten burnt toast…. but the fact he devoured the left overs the next day means it had to be at least decent 😉 ) image

I had some minute brown rice that I made to serve with the meat and veggies. But you could easily eat it without rice or on a bed of greens.

Enjoy!!! And try not to eat all of it in one serving 😉


Key West Sauce

6T Low Sodium Soy Sauce

2T Raw Honey

1T olive oil

Juice from 2 limes + 1t lime juice

1 1/2 t garlic powder

Mix all ingredients together until blended.

Stir Fry Ingredients:

1 package of lean steak

1 green pepper, sliced

1 red pepper, sliced

1 bag of carrot slices

3/4 bag of shelled edamame

1 small package of sliced baby bella mushrooms

Almond Meal Pancakes with Goat Cheese and Raspberry Wine Sauce

Hello September! Bring on the breakfast posts in honor of National Breakfast Month!!!!


Lately it seems that all things fall have been popping up everywhere! Pumpkin Spice Lattes, plaid, apple cider, hay bales, pumpkins…. I AM SO READY!!!! I love fall weather. Its the perfect workout weather. Its sweater weather. And its beautiful! All those leaves changing colors paint such a magnificent canvas. AHHH….*SIGH*.

But alas, the weather decided it was NOT time for fall yet. 90’s and humidity you could cut a knife with….

And so the humidity dulled my excitement for fall. How can I eat pumpkin pancakes when I start sweating just walking to my car from the grocery store??? I can’t. And especially not when I bought fresh raspberries!!! (There was a sale. A GREAT sale).

With a little help from my favorite kitchen companion, The Flavor Bible, I came up with Almond Meal Pancakes with Goat Cheese and Raspberry Wine Sauce.

These sound pretty fancy. They really aren’t. In fact, they are pretty easy. I used half of a gluten free pancake mix by Hodgson Mill and half almond meal for my “flour” base.  I added a teaspoon of baking powder and two tablespoons of chia seeds. Side note: I LOVE chia seeds. Obsessed.


I added an egg and coconut oil to the dry mixture.


The final ingredient was almond coconut milk. I used the same blend that I used to make the Cherry Mango Fro-tein Shake. (Note that after I let the mixture sit for a few minutes, I had to add a bit of water to thin the mixture).


After mixed all together, I poured small amounts of the batter on a hot, coconut oil greased cast iron griddle.  I added a few sprinkles of goat cheese to the top of the pancakes. image

After the bubbles appeared, I flipped the pancakes over until they finished cooking for about 3-4 minutes.


While I was waiting for the pancakes to cook, I added about 1/3 cup red wine to a sauce pan with about a cup of fresh raspberries. I boiled the mixture for about 5 minutes. After turning off the stove, I added 2 T of chia seeds to thicken the sauce.


I served the pancakes with some maple syrup drizzled on top and the raspberry wine sauce.  It was the perfect sweetness for me. However, if you prefer more sweetness, I would add a tablespoon of sugar or honey to the actual pancakes.


Breakfast for dinner




Happy Breakfasting!!!!! :-)


Healthy Alfredo Sauce

Pasta. It can be an athletes best friend. It can also wreck a weight loss plan in no time atall.

The two main problems with pasta is that most people eat more than a serving size of pasta in a single sitting AND we cover it with sauces,  oils, butter, cream and loads of toppings that are filled with calories and UNHEALTHY fats.

For the majority of American families and athletes, pasta is a staple in their diet.  I know it is a staple in my pre-race meals. But I don’t need or want all the unhealthy fats that come with most toppings. A typical jar of alfredo sauce contains 110 calories per 1/4 cup, 10 g of fat and 5 g of saturated fat. Thats 25% of your recommended daily saturated fatcalories. And who really only eats a 1/4 cup of sauce???? Not me!!

And so I give you- Healthy Alfredo Sauce. It’s made with cauliflower.Now before you run the other direction screaming – YOU CAN’T TASTE IT! And I promise this. My husband HATES LOATHES cauliflower. He won’t touch it. Not even newly-wed status can convince him to try it. So I secretly made this sauce one day and put it on his pasta. His reaction- this is AWESOME! Where did you get the sauce??   I kept the secret for a little while to make sure he really liked it first. And he still eats it.

So simple. So much better for you. And a guilt free way to enjoy that creamy sauce we all know and love.



First, using either frozen or fresh cauliflower, boil it in water to cook it all the way through, maybe even slightly overcooked. If you buy fresh cauliflower you will need to chop it into even sized pieces and make sure it is clean.



After cooking it completely, drain off most of the water and put the cauliflower in a blender. Add in a little more water or chicken stock (adds more flavor, but I usually make it without), your milk, cheese, spices, and garlic. Blend on high power until thoroughly blended.  Depending on your desired thickness, add more milk, water, or stock  and blend again. Add salt and pepper to taste.


Serve any way you desire. I served mine this time with white wine sautéed portobello mushrooms, asparagus, and turnips over pasta ( my favorite is Tinkyada Brown Rice Spirals with Rice Bran, Gluten Free, 16-Ounce Packages (Pack of 12)).


But it would be good in a variety of ways! Test it out and let me know how you fix your healthy alfredo on Facebook, twitter @traininthearena, or instagram @traininthearena!!


healthy alfredo sauce