Eat Meat~Green Veggies~Nuts~Some Fruit~No Sugar~No Grains

 I love the basic potato french fries but I also love trying new things.  

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 Sweet potato and parnips french fries are a great low carb substitute.

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 Just slice and place on a cookie sheet lined with parchment paper and spray some canola oil and some chili powder.  Bake at 350 until golden.

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 It’s a delicious treat along side a grilled burger and ranch coleslaw.  By the way that’s my favorite Mexican Hot sauce mixed with Mayonnaise, better than ketchup :-)

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Happy Easter 2014

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May your Easter basket be filled with Joy, Happiness and Peace.

Today & Always

 

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Ranch Coleslaw

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Four ingredients and a delicious coleslaw in minutes.  

This will last me all week for lunches and a few dinners as a great side salad.

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Ingredients:

Stuffed olives
Green onions, chopped
Ranch dressing
Coleslaw

Mix together and enjoy.

 What’s your quick & easy side salad?

Low Carb Road Trip Food

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Here’s what’s in my cooler for our 5 hour road trip.  It’s meatless Good Friday, keep in mind I have two teenagers in the car :-)

Clock wise:
Crackers
Apples
Celery
Strawberries
Cantaloupe
Apple juice
Nuts
Granola bars
Biscotti
P&J sandwiches
Avocado
Mango
Eggplant dip
Artichoke dip
Pasta salad
Bocconcini cheese
Gouda cheese
Bottled water (not in picture)

What are your favorite foods for a road trip?

I’m doing the Turbo Cycle from Chris Powell’s book “Choose More, Lose More for Life.

Chris Powell’s tip on how to ensure you’re drinking enough water is to drink at least half your weight in ounces of water.   For example 150 lb person drinks 75 oz of water!

I should be drinking 80 oz of water, that’s 2 liters + 2 cups.  Wowza!!!  But I’ve been getting it down the hatch.

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This chart above indicates which days are Low Carb (LC), High Carb (HC) & Reward Day

I chose Monday as my Day 1 so my week looks something like this:

Day 1 – Monday Low Carb
Day 2 - Tuesday Low Carb
Day 3 – Wednesday High Carb
Day 4 – Thursday Low Carb
Day 5 – Friday Low Carb
Day 6 – Saturday High Carb ~~Weigh In ~~ 
Day 7 – Sunday Reward Day

Carb Cycling Days & Menu
Turbo Cycle

Low Carb Day ~Women 1200 calories ~ Men 1500

Breakfast
Protein + Veggies + Fat
•Protein powder + Almond milk 1 c + Spinach + Avocado
•Protein powder + Almond milk 1 c + Peanut Butter

•Omelet Egg whites 3

Morning Snack
Protein + Fat
•Cottage cheese 1/2 c + Almonds 1.5 Tbsp
•Cottage cheese 1/2 c + Avocado 1/3 c
•Greek yogurt 3/4 c + Almonds 1.5 Tbsp

Lunch
Protein + Fat + Veggies 2 c
•Chicken breast 3oz + Avocado 1/3 c
•Chicken breast 3oz + Cream cheese  1 oz
•Beef burger + Blue cheese 1 oz + Coleslaw 1 cup + Lettuce 1 cup + Low Fat Dressing

Afternoon Snack
Protein + Fat
•Cottage cheese 1/2 c + Almonds 1.5 Tbsp
•Cottage cheese 1/2 c + Avocado 1/3 c
•Greek yogurt 3/4 c + Almonds 1.5 Tbsp

Dinner
Protein + Fat + Veggies 2 c
•Chicken + Avocado + Lettuce 2 cups + Low Fat Dressing
•Burger + cheese + Broccoli

High Carb Day ~ Women 1500 calories ~ Men 2000

Breakfast
Protein + Carb
(add fruit or whole grain toast or oatmeal)
•Protein powder + Almond milk 1 c + Strawberry
Or add 1/4 c cooked steel cut oats

Morning Snack
Protein + Carb
•Cottage cheese 1/2 c + English muffin 1 
•Protein powder + Almond milk 1 c + dry oatmeal 1/4 c
•Greek yogurt 3/4 c + Low fat granola 1/2 c
•Egg whites 4 + English muffin 1 + Tomato

Lunch
Protein + Carb + Veggies 2 c
•Chicken breast 3 oz  + baked sweet potato + salad
•Chicken breast 3 oz + quinoa+ salad
•Beef burger + Green beans 1/2 c + salad

Dinner
Protein + Carb + Veggies 2 c
•Chicken breast 3oz + salad + baked sweet potato
•Chicken breast 3oz + salad + quinoa
•Beef burger + salad + beans 1/2 c
•Beef stir fry + broccoli + rice 1/2 c
•Steak + asparagus + baked sweet potato

**Reward Day**
High Carb days pick one meal for reward meal but not dinner.

Chicken tenders 3 pcs, fries
Pizza 1 slice
Ice cream 1/2 c
Donut 1
Chips 1 oz
Nachos supreme 7 oz

 

Carb Cycling 101

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I’ve heard about Carb Cycling before but I didn’t put much interest into researching it since my Low Carb lifestyle was working for me at the time.   But as many of you know that I’ve plateaued for months now and I just can’t seem to get the scale moving downwards.

So after reading some great reviews online and seeing him on Dr. Oz, I bought this book by Chris Powell, “Choose More, Lose More for Life.

Here’s the link of him on Dr. Oz, watch all 3 video clips.
http://www.doctoroz.com/videos/chris-powells-rules-carb-cycling-pt-1

I’m half way through the book and it’s an easy to follow carb cycling diet. I started last week as I’m still not done the book but I have a good understanding of it.
I’m doing the Turbo Cycle and I had my first weigh in and I lost 2.5 pounds.  :-) 

Here’s a quick summary of this carb cycling diet.

Eat 30 minutes after waking up.
Eat every 3 hours
5 meals (breakfast, snack, lunch, snack, dinner)
Drink water (I drink 2 liters/ 64 oz a day, if not more)
There are 4 different carb cycles, you pick the one that suits you and you alternate between high carb days & low carb days with a reward day. :-)

Stay tuned for my next blog post, it’ll be a carb cycling meal plan.

My Weekly Menu

Hi all,

Hope you like my low carb menu for this week.

Myspace Comments

** (for family)**  means I made it for the rest of my family and I won’t be having any.

Monday March 31 ~ Sunday April 6, 2014

Monday
Baked baby back ribs with dry rub

Tabbouleh Salad
Broccoli Slaw
Sautéed dandelion
Corn (for family)

Tuesday
Baked meatballs with tomato sauce
Pasta & marinara sauce (for kids)

Green salad with vinaigrette

Wednesday
(It’s my daughters birthday and this is what she wants for dinner) :-)
Shredded Chicken breasts rice wraps with Sweet Chili Sauce

Veggie Stir-Fry (bell peppers, onions)
Noodles or Rice (for family)
Eggrolls & Plum sauce (for family)

Thursday
Chicken Parmesan

Flax breaded eggplant
Green beans with sliced almonds
Green salad with vinaigrette

Friday (Daughters Birthday Party)
Baked wings

Pizza (for party)
Ice cream cake (for party)

Saturday
Oven roasted Italian Sausages with peppers & onions

Broccoli with olive oil & garlic
Roasted potatoes (for family)
Green salad with vinaigrette

Sunday
Steak

Ranch coleslaw
Roasted brussel sprouts with bacon chips
Green salad with vinaigrette

Baked potato (for family)

Snacks:
½ cup Cantaloupe (once a day)
½ cup Plain Greek Yogurt (once a day) 
Celery stuffed with cream cheese or all natural peanut butter
Sugar free biscotti
Zucchini chips
Sugar Free Jello
Atkins Protein Bar
Chapmans No Sugar Butter Pecan Ice cream