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Chicken Bok Choy Stir-fry

chicken-boc-choy
Chicken Bok Choy Stir Fry

 

By using the broth in this recipe we remove the need for any cooking oils and lower our total calories.

 

Prep and Cook Time: 15 minutes

Ingredients:

  • 2 TBS low-sodium chicken or vegetable broth
  • 1 cup chopped scallions
  • 2 TBS fresh minced ginger
  • 2 skinless, boneless chicken breasts, cut into bite-sized pieces
  • 1½ cups sliced fresh shiitake mushrooms
  • 4 cups chopped bok choy
  • 2 TBS soy sauce
  • 1 TBS rice vinegar
  • salt and white pepper to taste
  • pinch of red pepper flakes

Directions:

  1. Heat broth in large stainless steel pan.
  2. When broth begins to steam, add scallions and saute for 2 minutes.
  3. Add ginger and continue to saute for another minute.
  4. Add chicken and continue to saute.
  5. After 2-3 minutes, add shiitake mushrooms and bok choy.
  6. Continue to saute for another 3-4 minutes
  7. and then add soy sauce, rice vinegar, salt, and pepper.
  8. Enjoy

Serves 4

How to Cut 1,000 Calories A Day (without eating less)

How To Cut 1,000 Calories a Day (without eating less) Cut 1000 calories a day???

Man Up (9 of 15)

In simple numerical terms, 1 pound is equal to 3500 calorie. So, reducing your calories by 500 a day would equal 1 pound of weight loss each week. That means that reducing your caloric intake by 1000 would equal 2 pounds of weight loss each week. I’m going to show you how to do that without eating less!

Extreme caloric deprivation is not the answer

Most quick fad diets will generally start you on a very low-calorie diet like 1200 calories per day. This is the absolute lowest you want to go but you really  don’t need to go that low anyway. Staying on extremely reduced calorie diets will not only slow down your metabolism but it can affect your mood, energy and all around sunny personality. All that and you still won’t keep losing weight… thanks….But no thanks.

I have a much better alternative for you!

4 ways to slashing 1,000 calories a day

Naturally, exercise is going to play an important roll in slashing 1,000 calories. Exercise not only burns calories but also boosts your metabolism, gives you more energy and releases the hormones serotonin and dopamine to improve your mood and the people around you will appreciate that part as well.

Step 1: Don’t drink your calories away

Fancy drinks will pack on those calories quickly. What is a fancy drink? All those colorful, whip-cream topped, high-calorie drinks are ‘fancy’ – full of empty calories.

Be careful, it’s not just sodas that will get you. Even certain brands of water and energy drinks can be ‘fancy’ with additives and sugars. A lot of bottled sugary drinks have about 35 grams of sugar per serving, and most of those drinks have multiple servings per bottle, making your sugar consumption for one bottle close to 70 grams of sugar.

It would be so much better for you to enjoy water with lemon or tea. There are so many flavors of tea – drink it hot or cold as desired – and you’ll never run out of variety. Soda, energy drinks, coffee loaded with cream and sugar; all of those drinks can be eliminated to help you cut 500 calories per day. You can contact me on our Man-UP Boot-camp tea line.

Amount of calories per day you can slash by replacing fancy drinks with water or tea is right around 240-280 calories

Step 2: Make exercise part of your routine

I recommend exercising almost every day. Before you stop reading… I’m not telling you to do hard core workouts everyday – your body deserves a rest. Depending on your goals, you want to workout 3-6 times a week. If you are far away from your goals, 6 workouts a week will help you reach your goals faster. However, if you’re closer to the maintenance phase of retaining your goals, then 3 workouts a week is good for you. Regardless of how many workouts you are doing, you still want to be active on your rest days. So no laying on that couch all day.

Depending on the type of exercise you’re doing, you can cut between .

Amount of calories per day you can cut by making exercise a regular habit 300-600 calories (depending on your size, workout intensity and duration) and that is just during the workout.

Step 3: Go hard or go home

Getting there is half the battle… but just half – But  you want full credit, right? So… you have to turn up the intensity! If you’re going to work out, give it 100%. The payoff is increased metabolic activity for up to 36 hours after your workout – commonly known as the ‘afterburn’ effect. This means that even more calories are burned after your workout. Your workouts don’t have to be long, but they do need to be intense and challenging.

Amount of calories per day you can cut by exercising intensely (conservative measurement) 50-100 calories

Step 3: Move it Move it..

Of course, you can do small things like parking in the far spaces, spending part of your lunch break walking around the block, taking the stairs instead of the elevator… Better yet, move more in ways that you can quantify like taking 100 stairs a day, walk 20 minutes in the morning, do 25 sit ups or mountain climbers on commercial breaks when you’re watching tv. These extra amount of moving can definitely help you cut calories throughout the day.

Amount of calories per day you can cut by moving more 160-210 calories

What other trainers don’t want you to know

If you are going to eat something that is “bad” for you, the best time to do so is right after you workout. That’s the time when your body is ready to use the excess sugar as fuel. As with anything, the key is moderation. If you plan on working out strictly so you can eat badly afterward, it’s best that you evaluate what you really want from an exercise plan.

Four steps to cutting 1000 calories per day isn’t much to consider when changing your lifestyle and becoming more healthy. In fact, these are some simple tips that hardly involve changing your eating habits (aside from choosing water and tea). While you should strive to eat as healthy and supportive foods, you can still slash 1000 calories just by exercising regularly and intensely and moving more.

Put these tips into action to start cutting 1000 calories per day and watch the fat burn off just in time for summer!

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