Marisa&#039;s Kitchen Talk

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Saturday WOD + Buffet Dinner

This workout was cut short since I had other plans for the day. I increased the dumbbells from 12.5 to 15 lb. only because someone was hogging them. It was heavy but I pushed through it and did my four sets.

We went out for my daughters birthday dinner and she picked a Chinese buffet restaurant Its not my favorite but she’s like it for the variety and all the sushi heehee. Well it wasn’t easy to find low carb food so for most of my dinner I bit the bullet and just ate whatever. I stayed away from the rice and noodles since I don’t care for those anyway. But I did have lemon chicken, a springroll, pepper beef, steamed broccoli (I could tell they added cornstarch to make it shinny), 2 chocolate dipped strawberries and a tiny sliver cheesecake no crust. I was stuffed and my daughter loved it. Her favorite was the sushi and lime sherbet :-)

Upper Body & Back

Cardio: Stairmill 30 min = 350 calories

Per Exercise: 4 Sets: 15 reps, 12 reps, 10 reps, 8 reps
Total Time: 60-90 min.

Machine Chest Fly 50 lb.
Seated Lat Pulldown 75 lb.
Chest Press 30 lb.
Hammer Front Pulldown 80 lb. (40 lb. x 2)
Hammer Inclined Chess Press 50 lb. (25 lb. x 2)
Hammer High Row 80 lb. (40 lb. x 2)
Dumbbell Bicep Curl Standing 30 lb. (15 lb.x 2)
Dumbbell Tricep Kickbacks 30 lb. (15 lb.x 2)
Dumbbell Bicep Hammer 30 lb. (15 lb.x 2)
Dumbbell Tricep Extension Standing 15 lb.

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Friday Leg Day WOD

keep-calm-its-leg-day

Comments or suggestions about my workouts are greatly appreciated

I increased the weight on some exercises since starting on Monday.

Lower Body and Abs Workout

Cardio: Stairmill 35 min = 400 calories

Per Exercise: 4 sets: 15 reps, 12 reps, 12 reps, 10 reps

Kneeling Single Leg Curl 30 lb.
Leg Extension 70 lb.
Seated Leg Press 95 lb.
Hip Adduction Inner Thigh 120 lb.
Hip Adduction Outer Thigh 120 lb.
Kettlebell Double Rack Squat 10 kg x 2 (22 lb x 2 = 22 lb)
Kettlebell Walking Lunge 10 kg x 2 (22 lb x 2 = 22 lb)
Kettlebell Dead Lift 10 kg x 2 (22 lb x 2 = 22 lb)
Kettlebell Side Bend 10 kg x 2 (22 lb x 2 = 22 lb)
Kettlebell Seated High Rotation 10 kg x 2 (22 lb x 2 = 22 lb)
Kettlebell Leg Raises

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Snow Day in April!! + WOD

Today was a snow day, I know CRAZY RIGHT!!! It’s freaken APRIL!!!
My kids stayed home and I missed out on my leg day.
So what else is a girl suppose to do. Workout with her kids!!! And not just any workout will do… We went INSANE ya’ll!!! We did the Plyometric Cardio Circuit workout. It was hilarious but we killed it and got a great burn.

What did you do today?

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Tuesday WOD

Today’s WOD was Lower Body & Abs. I’m going to keep adding exercises to my routines so they don’t become boring. But I’m liking this 2 day split.

Comments or suggestions are greatly appreciated

Cardio: Stairmill 30 min = 350 calories

Kneeling Single Leg Curl 30 lb.
4 sets: 15 reps, 12 reps, 12 reps, 10 reps

Leg Extension 60 lb.
4 sets: 15 reps, 12 reps, 12 reps, 10 reps

Glutes Press 70 lb.
4 sets: 15 reps, 12 reps, 12 reps, 10 reps

Hip Adduction Inner Thigh 105 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps

Hip Adduction Outer Thigh 105 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8

Leg Press 90 lb. (45 lb x 2)
4 sets: 15 reps, 12 reps, 12 reps, 10 reps

Abdominal Crunch Machine 70 lb.
4 sets: 15 reps, 15 reps, 12 reps, 12 reps

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Monday Workout of The Day

This was my workout for today. I’m doing a 6 Day/2 day split strength training.
The 2 day split keeps it simple, here’s my 6 Day/2 day split

Mon/Wed/Fri – Upper Body & Back
Tue/Thur/Sat – Lower Body & Abs & Pilates
Cardio - Everyday

Monday Upper Body & Back Workout

Cardio: Stairmill 30 mins = 350 calories

Seated Fly 40 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps

Seated Row 55 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps

Seated Wide Lat Pulldown 70 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps

Chest Press 30 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps

Hammer Front Pulldown 80 lb. (40 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps

Hammer Incline Chess Press 40 lb. (20 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps

Dumbbell Bicep Curl Standing 20 lb (10 lb. x 2)
4 sets: 12 reps

Dumbbell Tricep Kickbacks 20 lb (10 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps

Dumbbell Tricep Extension Standing 20 lb (10 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps

Back Extensions
4 sets: 15 reps, 15 reps, 12 reps, 12 reps

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2 Week Low Carb Challenge

For the next 2 weeks I’m going to be strictly low carb.
The Challenge is from April 6-20. Let the Low Carbing being!!!

Below is my Food Do’s and Don’ts but I’m also going to be drinking plenty of water and exercising 5 days a week.

Do’s

Eat green leafy vegetables (spinach, kale, rapini, swiss chard, cabbage etc.)
Other Vegetables
(green beans, cauliflower, celery, eggplant, zucchini, broccoli, green bell peppers, mushrooms, asparagus, artichokes)
Lean protein (chicken, beef, lamb, fish, egg whites)
Olive oil
Red wine vinegar, white vinegar
Natural Sweetners, Splenda, Stevia, Xylitol
Half Salt or No Salt
Sugar Free Hot Sauce, Soy sauce, low sodium
Mayonnaise, low fat, low calorie
Drinks, tea, coffee, diet soda
Jello- Sugar free gelatin
Sugar Free Popsicles (Make your own Cystal Light)
Bran Crispbread 6 pc per day
Low Carb salad dressing, ketchup (less than 3g carb per TB)
Protein Powder, 2 servings per day, (less than 3g carb per serving)
All natural nut butters, Almond butter, peanut butter
Low carb protein bars (less than 3g carb per bar)

Don’ts

Wheat (all products)
Dairy
Root vegetables (carrots, beets)
Starch, Potato, rice, legumes
Sugar
Fruit
Juice
Salt & Salty foods (deli meat, most canned foods, picked foods)
Cereal, oat meal
Fast food, deep fried food
Balsamic vinegar
Alcohol

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Motivation

What’s been your greatest compliment since you’ve been exercising and eating healthy??

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Weekly Recap

weekly-recap-large

This week was Spring Break and my kids were home and we got a lot done.

I went to the gym this week and did a spin and pilates class then on Friday & Saturday I did weight training with my husband, we had a good workout. OK the next thing I’m going to tell you might be shocking to some people…But the picture below is my first time on a treadmill…YUP I know… Unbelievable hahaha but it’s true. I have a problem with my foot, it’s called Morton’s Neuroma and I’m not able to do the constant bend/flex on my foot so that’s why my cardio of choice is the stair climber. I did 20 minutes on the stair climber and then 20 minutes on the treadmill.

Here’s what Morton’s Neuroma looks like.

Mortons Neuroma 1

Mortons Neuroma 2 If anyone has Morton’s Neuroma let me know how you’re handling it.

I’ve been juicing a few times this week. My green goddess juice consist of dandelion, broccoli, spinach, celery, lime, and a green apple. I had it yesterday after my workout and it felt like I did the best thing for my body.

Also I was Dairy Free for 4 days,Woohoo!!! that’s longer than I thought I’d do. Next week I’ll try for 5 days

We went to a see the movie Oz the great and Powerful in 3D. It was really good we all enjoyed it.

I felt extremely good about myself when I chose to have a frozen yogurt from Yogen Fruz instead of the buttery popcorn. I had a low fat sugar free (made with splenda) Blueberry, Rapberry Mango and it was so good!!! I’m going to have to recreate this at home…Stay tuned

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Dairy Free Challenge: Day 1

Morning everyone,

I’ve decided to go dairy free today, for no other reason than to give myself a daily challenge. This won’t be easy because I love cheese, my middle name should be Parmigiana

I’m going to do my best to make this into a 30 day challenge, but I’m doing it one day at a time. I’m hoping to kick start my weigh loss as well.

Who’s with me?

Here’s the workout for today

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Monday Motivation

It’s been 2 weeks since I’ve worked out and my food choices haven’t been so good but today I’m going to change that.

This weeks goals:

Workout 4 times this week.

Drink 2 liters of water

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30 Day Challenge #3 March Motivation

TODAY’S MOTIVATION:

If anyone veered off the road then today’s the day when we make that u-turn.

I’ve read that when starting a diet or anything new it’s best to do it on the weekend so that you have two days all to yourself to get yourself organized and ready for the week to come.

Good Luck everyone

So who’s with me??

Just use the comment box and keep in touch. It doesn’t matter what form of weight loss diet you are doing, just as long as we do it together. :-)

FIVE POUND MARCH GOALS:

Lose 5 Pounds
Drink 3 liters of water a day (1 liter = 1000 ml = 33.814 oz)
Exercise 5 times a week for 60 min or longer
Eat plenty of green leafy vegetables
Weekly Weigh-In

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Juicing

Today I juiced something new.

I didn’t measure, I just used a handful of each.
Parsley
Spinach
Dandelion
Broccoli
1 green apple
2 stalks of celery
Fresh ginger
1 lime with peel

We each had a glass, my kids found it too bitter. But they still drank it.

Juicing is a great way to get in all your veggies in one glass.

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March Motivation

Today’s Motivation:
There’s a skinny person in all of us

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March Is Motivation Month

March is all about keeping our New Years Resolutions. Some of us have already forgotten what we pledged we’d do different this year.

So for this month I’ll be reconfirming my dedication to getting to my goal this year and losing the weight and getting all my jiggling parts to stop jiggling…HAHAHA

Motivation Month will include:

Tips & Tricks to keep the momentum going
I will post motivational posters

I’d love to hear from you, please add comments and tell me what helps motivate you to keep going.

To kick things off here’s a great motivational poster

Motivation better tomorrow

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Wheat Belly Diet Explained

Wheat Belly Book

I’ve just finished reading Wheat Belly and it confirms that my low carb wheat free lifestyle is the way to go. I know I’m doing the right thing for my body.

Wheat Belly Diet Explained

Wheat Belly by preventive cardiologist William Davis, MD, explains how eliminating wheat from our diets is the key to achieving permanent weight loss and relief from a wide range of health issues including digestive disorders and immune problems.

Davis says that excess fat is not related to inactivity or high-fat diets, but instead is due to our love of foods like bread, pasta, muffins and cakes.

William Davis explains that there are many dangers associated with a diet containing wheat.

Insulin Response

He states that wheat has a unique composition of complex carbohydrates – 75% amylopectin and 25% amylose – that has an especially negative effect on the regulation of blood sugar.

While all carbohydrate foods have an influence on our blood sugar levels, our response to wheat is more severe due to its composition.

Fat Storage

He also says that when we eat wheat it not only triggers an insulin response that promotes the storage of fat – especially belly fat – but due to the presence of compounds called endorphins, it also increases your appetite so that you eat more calories.

Gluten

Wheat also contains a protein called gluten that causes celiac disease, a condition that Dr. Davis describes in detail, as it is the most commonly diagnosed wheat allergy.

However, gluten has also been implicated in many other disorders including Irritable Bowel Syndrome, arthritis, neurological conditions, Candidiasis and gastrointestinal cancer.

6 Possible Benefits to Following the Wheat Belly Diet

Weight loss of up to fifty pounds within the first few months.
Alleviation of type 2 diabetes and metabolic syndrome.
Recovery from ulcerative colitis and celiac disease.
Improvement in blood cholesterol levels.
Reduced inflammation and pain in rheumatoid arthritis.
Alleviation of hair loss and psoriasis.

Most dieters experience cravings and withdrawal symptoms when they first eliminate wheat from the diet but you can soften the blow by gradually tapering off your wheat intake over a week.

Wheat Alternatives Not Recommended

Wheat Belly advises dieters that many of the wheat free foods available on the market are not truly healthy foods because they contain ingredients like cornstarch that will make you fat and diabetic.

Because Davis believes that a low carbohydrate diet is healthier for us he advises limiting gluten-free grains like…

oats
quinoa
millet
amaranth

He says they are best restricted to ½ cup servings and only consumed once used the wheat withdrawal process is over and ideal weight has been achieved. This holds true for legumes as well.

Good Wheat Flour Alternatives

The recipes in Wheat Belly replace wheat flour with ingredients like coconut flour, ground flaxseed and nut meals because these are nutritious foods that don’t produce abnormal responses similar to those of wheat.

Recommended Foods

Chicken, turkey, beef, buffalo, ostrich, salmon, eggs, cheese, spinach, tomato, eggplant, mushrooms, onions, blueberries, strawberries, blackberries, raspberries, cherries, apples, oranges, avocado, raw nuts (almonds, pecans, walnuts, pistachios, Brazil nuts), pumpkin seeds, sunflower seeds, sesame seeds, flaxseeds, coconut flour, Shirataki noodles, olive oil, coconut oil, mustard, herbs, spices, tea, coffee, red wine.

Pros

Provides unique information about the potentially negative health effects of wheat.
Encourages the consumption of vegetables, raw nuts and seeds.
May assist with the alleviation of a wide variety of chronic health conditions.
Includes a seven-day meal plan with wheat free recipes.

Cons

Most dieters experience cravings and withdrawal symptoms when they first eliminate wheat from the diet.
Limits the consumption of many healthy foods including fruit, legumes and gluten-free grains.
Encourages the consumption of artificial sweeteners.
The Wheat Belly Meal plan is relatively high in fat.

Less Wheat Certainly Can’t Hurt

Wheat Belly explains how eliminating wheat from our diets can be the key to achieving permanent weight loss and the alleviation of a wide range of chronic health conditions.

This book includes detailed information about the potentially negative effects of wheat and offers guidance on how to get started with a wheat free diet.

Most people would benefit from eating less wheat-based products because they usually calorie dense and processed.

Wheat Belly Cookbook

I also bought the Wheat Belly Cookbook and so far every recipe I tried was a huge hit with my family. I’ve made a goal that buy the end of this year I will have a wheat free house. I’m so lucky because my husband and kids are not picky eaters and they are enjoying every low carb wheat-free recipe I make.

Wheat Belly Diet Food List

Eliminate:
All wheat-based products (all breads, all breakfast cereals, noodles, pasta, bagels, muffins, pancakes, waffles, donuts, pretzels, crackers), oat products (oatmeal, oat bran), cornstarch-based products (sauces or gravies thickened with cornstarch, prepared or processed foods containing cornstarch, cornmeal products like chips, tacos, tortillas), sugary soft drinks, candies

Enjoy unlimited:
Vegetables-except potatoes; fresh or frozen, never canned
Raw nuts and seeds-raw almonds, walnuts, pecans, hazelnuts, pistachios, Brazil nuts, cashews; dry-roasted peanuts (not roasted in oil); pumpkin and sunflower seeds
Healthy oils (unheated)-olive, flaxseed, coconut, avocado, walnut
Meats-red meats, pork, fish, chicken, turkey, eggs. (Consider free-range, grass-fed and/or organic sources.)
Non-wheat grains-ground flaxseed, chia seeds
Teas, coffee, water, unsweetened almond milk, coconut milk or coconut water
Cheeses—real cultured cheeses only (not Velveeta or single-slice processed cheese)
Avocado or guacamole; hummus; unsweetened condiments, e.g., mayonnaise, mustard, oil-based salad dressings; ketchup without high-fructose corn syrup; pesto, tapenades; olives

Limited:
Fruit-No more than 2 servings a day (one serving is a level handful), preferably in this order (best first): berries of all varieties, citrus, apples, nectarines, peaches, melons. Minimize bananas, pineapples, mangoes, and grapes
Fruit juices-only real juices and in minimal quantities (no more than 2-4 oz)
Dairy products-No more than 1 serving per day of milk, cottage cheese or yogurt, unsweetened (Fat content does not matter.)
Legumes/beans; peas; sweet potatoes and yams; rice (white and brown); soy
Dark chocolates-70-85% cocoa or greater; no more than 40 grams (approximately 2 inches square) per day
Sugar-free foods-preferably stevia-containing, rather than aspartame

Never:
Fried foods
Fast foods
Hydrogenated “trans” fats
Cured meats-hot dogs, sausages, bacon, bologna, pepperoni
High-fructose corn syrup containing foods; honey; agave syrup; sucrose
Processed rice, rice flour or potato products-rice crackers, rice cereals, pretzels, white breads, breakfast cereals, potato chips
Fat-free or low-fat salad dressings
”Gluten-free” foods

Quick tips:
For healthy breakfast choices, consider ground flaxseed as a hot cereal (e.g., with soy milk, milk, or unsweetened almond milk; blueberries, strawberries, etc.). Also consider eggs; raw nuts; cheese; consider having “dinner for breakfast,” meaning transferring salads, cheese, chicken, and other “dinner” foods to breakfast.
Add 1 tsp or more of taste-compatible healthy oil to every meal. For example, mix in 1 tbsp flaxseed oil to ground flaxseed hot cereal. Or add 2 tbsp olive oil to eggs after scrambling. Adding oils will blunt appetite.
If you suspect you have a wheat “addiction,” use the first week to add healthy oils to every meal and reduce the amount of wheat by half. In the second week, aim for elimination of wheat while maintaining the oils.
Reach for raw nuts first as a convenient snack.

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Low Carb Carrot Muffins 2g

This recipe if from the Wheat Belly cookbook but I’ve changed a few ingredients, I omitted pecans, nutmeg, cloves and raisins. Next time I’ll reduce the orange zest to 1 tablespoon since I found it over powering. But over all this was a light and fluffy muffin that my whole family enjoyed. Also they freeze well.

Ingredients:

1 ½ cups ground almond meal
½ cup ground flaxseed
2 teaspoons ground cinnamon
½ teaspoon sea salt
1 ½ teaspoon baking powder
1 teaspoon pumpkin spice
1 cup shredded carrots
2 tablespoons orange zest
2 eggs, separated
½ cup xylitol
½ cup sour cream or coconut milk
¼ cup coconut oil, butter, melted or or extra-light olive oil
½ cup unsweetened applesauce
¼ teaspoon cream of tartar

Preparation:
Preheat oven to 325º F. Grease muffin tin with oil. I used silicone muffin pan which made 18 muffins instead of 12.

In a large bowl mix almond meal, flaxseed, salt, baking powder, cinnamon and pumpkin spice. Stir in carrots and orange zest.

In a medium bowl, whisk together egg yolks, xylitol, sour cream or coconut milk, , butter or oil, and applesauce, blend ingredients thoroughly.

Using an electric mixer on high, beat egg whites and cream of tartar until stiff peaks form. Gently fold the beaten egg whites into the egg yolk mixture until combined. Fold egg mixture with flour mixture until well combined.

Spoon mixture into muffin pan (fill each about ½ full).
Bake for 40 minutes or until toothpick comes out clean.
Cool and remove from pan and cool completely on rack.

Makes 18 muffins

Per muffin:
Calories: 165
Fiber: 3.3 g
Carbs: 2 g

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Low Carb Crepes

I’m always looking for new breakfast ideas and this one was a winner.

For this dish I used 2 crepes each had 2 tablespoons of ricotta and topped with 1 teaspoon on sugar free blueberry jam.

I plan on using this recipe for savory crepes by omitting the sweetener and vanilla extract and adding some herbs instead. I have in mind a nice creamy chicken and mushroom filling. Yum!!
Or I can use this for enchiladas or quesadilla…and the list goes on.
To be continued.

Low Carb Crepes

Ingredients

5 eggs
2 tbsp coconut flour
1 tbsp oat flour
3 oz cream cheese
1 tbsp stevia or splenda
1 tsp vanilla extract

Preparation

In food processor, pulse eggs and cream cheese until smooth.
Add coconut flour, oat flour, sweetener and vanilla extract and process until smooth.

Heat a small 6′ non stick pan, spray with oil and use 1/4 cup batter for each crepe.
Tilt pan to spread out batter evenly, cook over medium heat.
Flip crepe and cook 5 seconds and set aside in a plate.

Makes: 11 crepes

1 crepe
41.9 calories
3.1 g protein
2.5 g fat
1.0 g net carbs

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Low Carb Banana Bread

I made this today and it was delicious. I found the recipe on the link below, the only thing I changed was that I didn’t add the walnuts and I used vanilla syrup.

Low Carb Banana Bread
1 C almond flour
1/3 C coconut flour
3/4 tsp salt
1 tsp baking soda
1/2 tsp baking powder
3 TB coconut oil, melted (or butter)
3 eggs
2 ripe bananas, mashed
1/3 C sugar-free syrup (I used Torani vanilla flavored)
1 TB vanilla
2 TB water

Preparation
Preheat oven to 350 degrees. Grease a bread pan with butter or coconut oil.
Combine almond flour, coconut flour, baking powder, baking soda and salt in a large mixing bowl.
Whisk to combine completely.
In a separate bowl, combine mashed bananas, eggs, coconut oil, syrup, vanilla, and water.
Add to dry ingredients and mix until combined.

Batter, mixed and ready to go in the pan.

Pour into prepared pan and smooth out on top.
Bake at 350 for a total of 40-45 minutes (or until a skewer inserted in the middle of the loaf comes out cleanly), rotating once halfway through bake time.

Remove to wire rack to cool, removing from pan after cooling slightly.
Serve with butter, whipped cream or cream cheese.
(Total carbs about 80 for the loaf, 5g net carbs each for 16 slices.)

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Dessert

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Counting Calories

This week I’m trying something that I haven’t done in a very long time. I want to switch things up with my diet, I’m not abandoning my low carb lifestyle but I’m going to count calories this week and stay low carb also.

It’s going to be easy since I’m using My Fitness Pal, it’s a great tool. You can use it on your computer or on your smartphone, tablet, ipod etc

Don’t get me wrong when I say easy I mean counting calories since My Fitness Pal will do all the work for me. But it’s up to me to make the right food choices as with any diet.

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Slow Cooker Beef Barley Soup Recipe

The cold weather is here and a nice hearty soup is always good to come home too. I know it’s not low carb but sometimes you just have to have some comfort food.

Prepare this recipe before you head out in the cold in the morning and you will come home to meal just waiting for you to enjoy

Ingredients
1-1/2 lbs beef stew meat
1 tablespoon canola
1 14-1/2 oz can of diced tomatoes
1 cup chopped onion
1 cup diced celery
1 cup sliced fresh carrots
½ cup chopped green pepper
4 cups beef broth
2 cups water
1 cup tomato sauce
2\3 cups medium pearl barley
1 tablespoon dried parsley
2 teaspoons salt
1-1\2 teaspoon dried basil
1\2 teaspoon black pepper

Preparation:
Brown meat in the oil over medium heat.
In a 5 quart slow cooker combine all the ingredients and stir in the meat.
Cook 8 to 10 hours on low or until meat is tender.

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Beef

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30 Day Challenge #2

Hello everyone,

It’s a cold winter morning and I have just the thing to heat things up.
It’s my second 30 Day Challenge. This month my goal is to lose 5 pounds.
Sounds simple enough right, smaller goals are more attainable than looking at a big number.

Let’s call this month Five Pound February !!! It’s a short month so I really have to push myself to get it done.

So who’s with me??

Just use the comment box and keep in touch. It doesn’t matter what form of weight loss diet you are doing, just as long as we do it together. :-)

Five Pound February Goals:

Lose 5 Pounds
Drink 3 liters of water a day (1 liter = 1000 ml = 33.814 oz)
Exercise 5 times a week for 60 min or longer
Eat plenty of green leafy vegetables
Weekly Weigh-In

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30 Day Challenge #1 – Recap

Well it’s the last day of my first 30 day Challenge.

Here’s a recap of this month.

I’ve lost 5.2 pounds.
I’ve tried Zumba for the first time.
I tried new recipes. (Zucchini spaghetti, Protein Bars, Quiche Muffins)

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Bacon and Cheese Quiche Muffins 3g

My family loved these, my kids even took them for their school lunch. It was delicious and I’ll be trying new variations.

Bacon & Cheese Quiche Muffins

Ingredients:
4 eggs
1 cup 1% milk
1 cup grated cheddar cheese
10 strips precooked, diced low sodium cooked bacon
2 Tbsp coconut flour
2 Tbsp diced green onions
dash of pepper

Preparation:

Preheat oven to 350 degrees F . Line 12 muffin cups with paper liners.
In a large bowl, combine eggs, coconut flour, milk, until well combined.

Add bacon, cheese, green onions and pepper, stir to blend. Using a 1/3 cup measuring cup, scoop into prepared muffin pan.

Bake in preheated oven until eggs have set, about 20 minutes.
Let cool for 10 minutes before serving.

Makes: 12 muffins

Nutritional Facts:
Calories: 159
Fat: 13
Carbs: 3
Protein: 7

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Peanut Butter Protein Bars 1g

Here’s a quick and easy peanut butter protein bar.

Ingredients:

1 scoop Low Carb Whey Protein Powder
2 Tablespoons all natural peanut butter, no sugar added
2 Tablespoons butter

Preparation:

In a small bowl microwave and melt butter and peanut butter together, then add the protein powder and mix until well combined.

Place in between two sheets of wax paper and roll out flat. Using a ruler measure 4′x4′, this will give you 4 equal bars.

Then place in the fridge until firm.

Nutritional Facts:

Calories: 139
Fat: 10
Carbs: 2 g
Fiber: 1 g
Protein: 11 g
Net Carbs: 1

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Blog, Breakfast

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30 Day Challenge Weigh-In #3

Week 3~~~Weigh-In~~~

I’m down -2.2 pounds I was hoping for more but I’ll take this.

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Weigh In

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What I Ate This Week

Here’s a few meals I had this week.

Lunch, leftover chicken, coleslaw & salad with Caesar dressi

This was a quick lunch, tuna, mayo, green onions, coleslaw.

Rainbow trout onions, lemon juice & herbs.

I had half a fillet of trout, shrimp with sauteed celery, onion, garlic & butter, brussel sprouts, olives.

Flattened meatball with yellow peppers, onions, mushrooms, coleslaw, olives.

Bun less lean beef burger, coleslaw, green beans.

Lamb roast, roasted cauliflower, onions, potato

Yummy kale chips

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Try Something New…Food,Fitness

This week I did a Zumba class with a few friends and it was all our first time. We all had a great workout and we laughed so much.

Another first was I did a double yesterday. I did a Spin class in the morning and at night I did a Abs class and 30 min on the Stair master.

Today I did a Pilates class and loved it. This is something that I thought I wouldn’t like since it looks so boring. But I tried it a few months ago and I love it. I do it twice a week. Pilates is all about slow and controlled movement. Give it a try…But I’m warning you it’s addictive.

As for food I tried Mio the water enhancer and it’s great. Quick & easy a little squirt in my glass and I’m easily getting in all my water for the day.

Have you tried something new?
Tell us about it.

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30 Day Challenge Weigh-In #2

Week 2 weigh-in

I’m up +1.8 pounds.

I’m hoping its just water weight.

I’ll do better this week.

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Egg Salad Brancrisp Sandwich

Ingredients:

2 hard boiled eggs, mashed
Miracle whip Fat free
Half salt
Pepper
Onion powder
2 pcs Brancrisp crackers

Preparation:

Mash the eggs, miracle whip and spices. To soften the brancrisp crackers I quickly ran them under water and shook off the excess water. Drizzled extra virgin olive oil on the brancrisp and pile on the egg salad.

Enjoy

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Motivation

Keep moving and you’ll get to your goal

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What I Ate This Week

Here’s just a few things I ate this week.

Raspberry & Psyllium Protein Shake

Chicken souvlaki, taziki, broccoli.

Beef burger, onions, cheese, avocado, olives, salad.

Homemade Vinegar based coleslaw.

Beef Short ribs, served with coleslaw.

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Beef, Blog, food

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30 Day Challenge Weigh-in #1

It’s my first weigh-in for this 30 day challenge.
I lost 3 pounds YIPPEE!!
You can’t see me but I’m doing a happy dance.

How did you all do this first week?

20 Days and counting

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Low Carb Coleslaw Recipe

Tomorrow is my first weigh-in of my 30 Day Challenge. I haven’t weighed myself all week, so I hope it’ll be a nice surprise. *crossing fingers*
Please let me know how you all are doing too.

I made this coleslaw and just had to share the recipe, hope you like it.
I prefer vinegar based coleslaw, you can always add more Splenda for a sweeter coleslaw and some mayonnaise for a creamy version.

Low Carb Vinegar Based Coleslaw

Ingredients:
1 head of cabbage, shredded
1 cup white vinegar
1/4 cup Splenda
Half salt
Pepper

Preparations:
Place shredded cabbage in a large bowl and set aside.
In a small pan bring to boil the vinegar, Splenda, half salt and pepper.
Pour hot vinegar mixture over cabbage, stir and cover with plastic wrap.
Let sit over night and then drain the juices and place in a smaller container.

Enjoy!!

Note: For my next batch I’m going to add 1 tsp. celery seeds.

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Soup, Salad & Sides

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Fitness Routine for 2013

I’ve created this fitness routine for myself so I have a plan to stick by. If all goes well I’ll switch things up in a few months. I plan on going 4-5 times a week, I‘ve added day and evening routines to suit my schedule. I’ll keep you posted and let you know how this is working for me.

Please share your workout routines.

Monday - Morning
Spin Class (60 min)
Kettlebells – Full Body (60 min)

Monday – Evening
Abs Class (25 min)
Spin Class (60 min)

Tuesday – Morning
Stair Master (30 min)
Weight Training – Arms (25 min)
Pilates (Core) (60 min)

Tuesday – Evening
Body Sculpt (60 min)

Wednesday- Morning
Spin Class (60 min)
Kettlebells – Full Body (60 min)

Wednesday – Evening
Yoga (60 min)

Thursday- Morning
Stair Master (30 min)
Weight Training (55 min)
Pilates (Core) (60 min)

Thursday – Evening
Body Sculpt (60 min)
Kickboxing (60 min)

Friday
Stair Master (30 min)
Kettlebells – Full Body (60 min)
Abs Class (25 min)

Saturday
Yoga (60 min)

Sunday
Rest

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Blog, Fitness

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What I ate this week

This is rosemary olives & lemon chicken with garlic brussel sprouts and rapini.

Zucchini spaghetti & tomato sauce. I also added grated Parmesan cheese.

Low carb blueberry protein shake. This is my typical breakfast, I use just 2 tablespoons of frozen blueberries, water, 1 tablespoon Psyllium husks, vanilla protein powder 1 carb per scoop.

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30 Day Challenge

It’s a New Year and some of us have New Year Resolutions to lose weight and get fit. Whatever your New Years Resolutions are here’s a 30 Day Challenge to keep us motivated.

They say it takes 30 days to create a habit, so why not create a good habit. By starting with a 30 day challenge, it’s baby steps to get to our ultimate goal.

For myself I have to get back on my low carb lifestyle and really stick to it. I’m going to be strict about it because I know that’s what works for me.

So who’s with me???

On February 1, 2013 I’ll begin another 30 Day Challenge and I’ll keep doing this until I get to my ultimate goal. *Crossing fingers* I hope to get there before Summer

I have a countdown counter to count the days so please feel free to leave comments on how you’re doing.

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My Breakfast 12g

Low carb pancakes 2g each =8g
Low carb maple syrup 2Tb=1
Butter =0g
Coffee with Splenda, 5% cream =3g

Total net carbs: 12g

Ok this was a little high in carbs fort one meal but I’ll make up for it with my other food choices.

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My Dinner

Roasted lamb = 0
Mashed cauliflower & cheddar 1/2 cup = 6
Salad =0
Caesar dressing 1Tb=0

This lamb roast was delicious, I tried something new today.
I’ve heard of this diet tip along time ago but never tried it. I had the salad dressing on the side and dipped my fork then forked up the salad. I didn’t even use the 1 tablespoon that I measured.

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Lamb

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Happy New Year 2013!!!

new-years-diet Jan 1

It’s that time of year again, that time where everyone has good intentions to eat well and get fit and lose those extra pounds. Well I’m no different. I’ve been trying for the past few months to get back on track and I keep losing my motivation by mid afternoon.

New Years Resolutions Dogs

Here’s my New Years Resolution that I plan to keep past the first week of January.

Write it, Before you Bite it.
Write in a food journal and count carbs. In the past I noticed on the days that I counted carbs where the days I really stayed within my daily carb allowance. I found some great websites that I can track my food intake but it’s just not the same. So I have a brand new notebook and pen to start my food tracking.
Repeat..Repeat..Repeat..
Eat the same breakfast, lunch and dinner for the first week.
Example:
Breakfast: Protein Shake
Lunch: Tuna Salad
Dinner: Hamburger, Spinach, Salad
Motivation-Find a bunch of magazines to make a collage of pictures and sayings that you will see everyday to help you stay the course.
Sweat…Sweat & Sweat some More
Start exercising and it has to be something you like or you won’t stick to it. I’m going to create a fitness routine for myself and I’ll post it when I’m done.
Drink more water, tea etc
Reach my goal weight

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