Recipe: Coconut-Marinated Jerk Chicken

Spice Island Chicken

Clean Eating’s easy Caribbean-inspired chicken marinates in a sweet and spicy sauce for a juicy, delectable main dish. The secret powerhouse in this marinade? Coconut water. It’s low in calories, high in potassium and fat- and cholesterol-free. Serve with your favorite fresh tropical fruit such as mango, pineapple or papaya. With a freezer life of 3–4 months, double up on this convenient recipe, and pull it out on busy nights for an easy, low-prep meal.

Marinated Jerk Chicken


  • 3/4 cup coconut water
  • 1/2 cup orange juice
  • 3 cloves garlic, minced
  • 2 tablespoons fresh thyme, leaves stripped from stems and chopped
  • 1 tablespoon minced fresh ginger
  • 1 lime, zested and juiced
  • 1 1/2 teaspoons ground allspice
  • Pinch crushed red pepper or 1 hot pepper, minced
  • 4 boneless, skinless chicken breasts
  • 1/2 teaspoon olive oil
  • Sea salt and fresh ground black pepper
  • 2 cups fresh tropical fruit (such as pineapple, mango or papaya), diced


In a bowl, whisk all marinade ingredients together. Place 1/4 cup of the marinade in a small resealable plastic bag or container, and refrigerate. Place the chicken in a large resealable plastic bag, then pour in the remaining 3/4 cup marinade. Press out excess air while sealing the bag tightly, then store flat in fridge. Allow chicken to marinate overnight.

Preheat oven to 400°F.

Heat a sauté pan on high. Add the oil to coat the bottom of the pan. When the oil is hot but not yet smoking, place the chicken in the pan, discarding the remainder of the marinade from the bag. Sear for 2–3 minutes, and flip the chicken. Season the cooked side with salt and pepper, while searing the bottom for an additional 2–3 minutes. Remove the chicken from the pan, place on a parchment-lined baking sheet, and put in the oven. Roast for 10–12 minutes, or until chicken is fully cooked (no longer pink in the middle).

While the chicken is in the oven, combine the 1/4 cup reserved marinade and tropical fruit in a medium bowl. Cover and refrigerate until the chicken is ready.

Serve the chicken with 1/2 cup fruit mixture.


Want to freeze this recipe for a busy weeknight? Stick the sauce and marinated chicken bags into the freezer. Marinated chicken may be frozen for 3–4 months.

When ready, remove the bags from the freezer, placing them on a tray (to catch any liquid that may drain off while defrosting) in the refrigerator. Allow the chicken and marinade to defrost overnight or for about 24 hours. (Raw, marinated chicken may be kept refrigerated for an additional 24 hours after it has completely defrosted.)

Nutrition Information

Serves: 4 |  Serving Size: 4 ounces chicken + 1/2 cup fruit

Per serving: Calories: 225; Total Fat: 5; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 65mg; Sodium: 311mg; Carbohydrate: 21g; Dietary Fiber: 3g; Sugar: 16g; Protein: 26g

Nutrition Bonus: Potassium: 351mg; Iron: 4%; Vitamin A: 20%; Vitamin C: 90%; Calcium: 4% 

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4 Ways To Meditate At Work!

Ways To Meditate At Work!

Hello All!!!

Work life can get hectic. You might have an ever-growing to-do list and your boss may be handing you project after project. It can get too overwhelming and make you desperate for a moment of peace.

Now meditating at office is not easy! But when you do it even for just 2 minutes, you can increase your productivity and concentration. It is said to boost your mood, reduce stress and anxiety.

Here are Ways To Meditate At Work!

1) Listening to binaural beats

health benefits of music.2

You can listen to binaural sounds while working or during your break. Now, what are binaural beats? They are two tones having slightly different frequencies. One is played in the right ear and another is played in the left.

Neuroscientists say that just one session of binaural betas can help attention, memory, stress, pain, headaches and migraines.

When you listen to sounds that are of different frequencies, your brain combines both and levels them out. For instance when your left ear hears a 100 Hz frequency and the right one 10Hz, the brain perceives a sound of 90Hz. This can put you in a deep focused and meditative state.

The same happens when you hear the sounds of nature like different frequencies of birds chirping or the sound of the waves. It has a calming effect on your mind.

Simply plug in your earphones and listen to binaural beats to feel relaxed.

2) Practicing Samatha meditation

Also called as ‘calming meditation’, Samatha meditation improves focus and improves productivity. Take a few minutes from your work and stare at an inanimate object for 2 to 5 mins.

Focus on the rise and fall of your breath. When you feel distracted by an external noise, bring your attention back to your breathing. Though practiced with closed eyes, it can be done with eyes open too at your desk.

3) Meditating in your car

Find a moment of silence in your car as you are less likely to get interrupted there. Start meditating in your car to calm down your monkey mind. You can listen to binaural beats or do samatha meditation. Another option is to sit in silence and pay attention to the rise and fall of your breath.

4) Making most of a moment alone

Are your colleagues in a meeting or are away for lunch? This is the best time for you to connect with your breathing. You can either keep your eyes closed or open and focus on at least 10 inhalations and exhalations.

It is also a good opportunity to shut your eyes and find out how you are feeling presently. There may be mental chatter or thoughts that distract you. However, you need to remind yourself that this moment of peace is to focus on yourself.

Convince your office management

ways to meditate at work

If your office does not allow these meditative breaks, why don’t you tell the management to think it over and make the entire office meditate at a certain time of the day? Tell them that this way the performance of the employees will improve significantly.

Wish you all the very best with your meditation! Discover a less stressed out and rejuvenated you with the helps of the above ways to meditate at work!

Hope you liked this post on Ways To Meditate At Work!

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How High-Intensity Interval Training Can Start with Walking

You’ve probably heard about the amazing benefits of high-intensity interval training — notably: faster fat burning and increased calorie burn both during your workout and for hours after. But the simple fact is that some of the exercises typically used in HIIT (think: burpees, squat thrusts, etc.) can be tough to perform correctly at high speeds, especially if you’re new to exercise, returning after a long hiatus or need to stay low impact for your joints.

The good news is that a recent study found that the best way to get started with HIIT is by walking. A focused power walk is one of the simplest and most practical ways to incorporate this type of interval work into your regular exercise program.

To help you get started, here’s an outline for a program you can try on your next walk. This works well both outdoors or on the treadmill.


As you build your fitness level, try shortening the length of your steady pace intervals and working at a higher intensity for longer periods of time. (Feel free to adjust the length of your intervals as needed.) If, for example, you aren’t able to fully catch your breath during your recovery period, you may need to take more time in between your work intervals as you boost your stamina.

Warmup (3 minutes): Walk at an easy, comfortable pace

Interval set (5 reps):

  • Steady state (3 minutes): Walk briskly, enough that your breathing is elevated, but you can still talk easily.
  • High-intensity (1 minute): Walk as quickly as you possibly can. At this pace your breathing should be very labored; talking is difficult.
  • Recovery (1 minute): Walk at a comfortable pace, and focus on catching your breath.

Cooldown (2 minutes): Continue to walk at an easy, comfortable pace. (Maybe add a few stretches.)


Looking for additional options for low-impact HIIT? Don’t miss our “30-Minute Low Impact HIIT” session included in our “Walk On: 21 Day Weight Loss Plan” program! It’s the perfect place to get started with HIIT, and the walking-based workout includes options to help you advance your intensity level once you get fitter.


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5 Steps to the Perfect, Crisp Mason Jar Salad

As it turns out, leafy green salads travel way better than you might think. They pack quite well for long flights, lunch or as leftovers for a later meal. But keeping your leafy greens bright, delicious and fresh does take planning. Here are our quick tips for packing the perfect (non-soggy) salad:


Canning jars hold salads beautifully, but wide-mouthed jars are easiest to pack and shake your salad. Pint-sized jars are great for smaller side salads, but larger quart-sized or 2-quart sized jars are handy for dinner salads. You’ll likely want two quart-sized jars if you’re taking a salad to a potluck.



The greens are the foundation of your salad, and like any meal, you want to start with a solid base. For salads that travel and keep well on the go, choose the darkest, deepest leafy greens you can find. Kale and collard greens are best, followed by spinach and arugula, then delicate spring greens.


When you make a healthy salad at home, your inclination is to mix it all up and eat it. But all of that changes when you’re packing salads to go. Instead of pre-mixing, start packing your salad by placing the dressing alone in the bottom. Then, pack your salad in layers starting with the heaviest and most non-absorbent ingredients (grains and meat) at the bottom. Work your way up through the lighter ingredients (fresh vegetables), placing the delicate greens on top. This layering system will protect your greens from the dressing until you’re ready to shake it up and enjoy. For ease of mixing, leave a little space at the top of the jar.


With the lid sealed, Mason jar salads  keep for up to five days in the fridge. If you’re making a salad that includes more perishable ingredients like avocados, tomatoes, chicken or hard-boiled eggs, you’ll want to wait until the day you eat the salad to add these ingredients.


When you’re ready to enjoy your salad, simply shake the jar vigorously to incorporate the ingredients. They’ll get pretty compact in there. Pour salad into a bowl and toss gently with your fork to be sure everything is well combined.




  • 1–4 tablespoons salad dressing
  • Mix of raw and cooked vegetables, fresh and dried fruit, nuts, cheese and other salad ingredients
  • Salad greens


  • Wide-mouth canning jars with tight-fitting lids:
    • Pint jars for side salads, quart jars for individual, meal-sized salads, quart jars (or larger) for multiple servings
  • Large bowl for serving


  1. Pour salad dressing in the bottom of the jar. How much you use depends on the size of the salad. Add any hard-chopped vegetables: carrots, cucumbers, beets, and so on. Next, add beans, grains or pasta, like chickpeas, black beans, cooked barley or quinoa, as well as any crunchy nuts or seeds.
  2. For same-day salads, add protein like crumbled cheese, meat or eggs. For make-ahead salads, add these ingredients to the top of the jar the day you plan to eat your salad.
  3. Next, add softer, more perishable ingredients like avocados, tomatoes, diced apricots or berries. Similar to the proteins, add these now if you’ll be eating your salad within the day. If you’re preparing salad for later in the week, wait until the day you plan to eat the salad.
  4. Fill the rest of the jar with chopped salad greens.
  5. Screw on the lid and refrigerate up to five days (or until lunchtime). When you’re ready to eat, unscrew the lid and shake the salad ingredients into the bowl. This shake is typically enough to mix the salad with the dressing, but a good toss with your fork won’t hurt.

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