Chicken Fingers with Honey Mustard Dip


I’ve been a bad, bad blogger. This month has been a bit intense for me so I’ve neglected the website in order to focus on more pressing matters. And even though only a couple people read this, I do miss sharing and posting things here in my lovely corner of the inter-webs.

So I’m back not only with a delightful recipe, but also with a new lease on life. I would say that personally and professionally I’ve been going through a bit of a transitional period. In this post I’ll be sharing how that relates to my training and nutrition.

I decided that I was getting bored with my day-in, day-out routine of bootcamp, yoga, walk, rinse, repeat. I was perusing a great blog called Eat, Lift, and Be Happy (doesn’t that just sum up the good life?) and got some inspiration for a more effective and enjoyable training model. I’m also tightening up my nutritional habits to match that of my training, to get the most out of my efforts.

A typical gym sesh (about 2-3 times a week) will consist of some time spent on a specific strength progression. The HEAVY lifts. About 20 mins or so of progession based weight lifting focusing on things like deadlifts, back squat, overhead squats and presses.

The next 10-15 mins is spent on metabolic resistance training (MRT). This is a high intensity circuit which incorporates lifts and compound movements. It gets my heartrate up but is challenging enough that I have to pay attention to what I’m doing. I’m not especially competitive so I won’t be overly anxious to “beat my time” and set PR’s (personal records) at the expense of my form. I won’t sacrifice my body at the altar of fitness. This chick does not want to be laid up in bed with a torn, broken, bruised, strained ANYTHING.

After the MRT training, if I can, I’ll fit in a bit of intevrval sprints or a finisher. This is short burst of FULL EFFORT.

Here’s my training from today.

5×3 Push Press
5×3 Front Squat
finished at #85

15 min. #45 barbell complex (as many rounds as possible)
10 overhead squats
20 lunges (bar behind the neck)
10 bent over rows
rest 30 sec. between each complex
6 rds

30 sec. Row sprints
30 sec. rest
8 rounds

So, that’s that. I actually really like getting back under the barbell. I love crossfit but I’ve seen it be abused and misused so many times. And quite frankly, I got burnt out on the programming and the “scene”.

I like that I feel confident enough in my understanding of form and programming that I can put together a reasonable training regimen for myself. It’s also great having so many resources online for help.

Nutrition is another thing.

I’m pretty much off the coffee. Even though I love it, it was not doing me any favors…physically or emotionally. I’ve just become so sensitive to it and that’s okay with me. I’m mostly imbibing in my Whole Food’s yerba mate lattes (made with almond milk!), Revive kombucha, sparkly water, and herbal teas of various variety’s (that’s a little inside joke from Robb Wolf and Greg Everett’s podcast).

I’m also experimenting with some intermittent fasting (AKA skipping breakfast). I had a lot of success with this in the past. I like that it really takes my mind off of eating because there’s a “schedule” I don’t have to feed myself as often and amazingly enough, it helps me not dwell on food in general. You would think that it would make a foodie even more neurotic, but I’ve experienced the opposite to be true in this case. It also helps me REALLY APPRECIATE my food because by the time I eat, I’m legitimately in need of food. Food tastes better when you’re hungry. Fact.

Generally I’ll eat between the hours of 11 am and 7 pm. I’m not too intense about it, just as long as I go about 16-18 hours for the “fasting” period.

There are a whole lotta resources out there about the benefits and drawbacks of IF. Use your google and check them out.

Stephani Ruper of Paleo for Women argues against it for women’s health.

Mark Sisson and Robb Wolf have talked about it at length.

As have Sarah Fragoso and Jason Seib on their podcast, Paleo Lifestyle and Fitness.

The general consensus is:

1. It’s not for everyone.

2. You need to be metabolically healthy.

3. You can’t undereat, overtrain, or stress to the max.

4. Guys benefit more than girls.

5. Play with it and see how you feel. If your body doesn’t like it… don’t do it.

So that’s my Health and Fitness Holiday Re-Vamp.

I’m sure I’ll be updating with my progress with some regularity.

Onto the recipe!

This meal is SOOOO fantastic. It’s somewhat related to my Breaded Mahi Mahi, so go check that out if you want something other than chicken. Both are great with any veggie side dish but I especially love some sweet potato fries or wedges with the chicken fingers. Yum Yum YUM.

photo 5

Chicken Fingers with Honey Mustard Dip

1 1/2 lb. chicken tenders
1 c. potato starch
1 egg
chili powder
black pepper
sea salt
1/2 c. coconut oil

1/4 c. raw honey
1/4 c. dijon mustard
sea salt to taste

  1. In a bowl, whisk eggs and add a bit of salt and pepper.
  2. In another bowl, add starch, chili powder, more salt and pepper.
  3. In a skillet, heat the oil on MED-HIGH.
  4. Toss the chicken tenders in the egg.
  5. Let any excess egg drip off before dredging the tenders in the starch mixture.
  6. When the oil is sizzling hot, lay the tenders in the skillet.
  7. Flip when the 1st side gets crusty and golden.
  8. Once the 2nd side is crispy and golden, lay the tenders on a paper towel to drain.
  9. In a small bowl, mix honey and mustard for the dip. Add salt if desired.

2 Comments Add yours

  1. Merl Ledford says:

    Great recipe! (And I think more than just a “few” people read your blog. . . It’s wonderful!)

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