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

Posts tagged ‘diet’

My Weekly Low Carb Menu

What's for dinner

Hi all,

Here’s 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 July 21 ~ Sunday July 27, 2014

Grilled Greek Chicken Breasts

Greek salad (tomato, cucumber, onions, feta cheese)
Ranch coleslaw
Parsley salad

Blackened Grilled Brisket
Hummus Dip & Babaganoush dip
Sautéed dandelion
Baked potato (for family)
Corn (for family)
Pita (for family)

Vietnamese rolls (shredded chicken breasts & shredded cabbage)

Veggie Stir-Fry (bell peppers, onions)
Rice (for family)
Eggrolls, Plum sauce, Sweet shili sauce (for family)
Green beans with sliced almonds
Green salad with vinaigrette

Beef Stroganoff

Rice (for family)
Green beans with sliced almonds
Green salad with vinaigrette

Baked chicken wings

Buffalo cauliflower
Green salad with vinaigrette 

Yogurt marinated lamb leg (pg 176 The New Atkins for you Cookbook)

Ranch coleslaw
Roasted brussel sprouts
Green salad with vinaigrette
Baked potato (for family)

Pulled Pork (slow cooker)

Ranch coleslaw
Green salad with vinaigrette
Buns (for family)

½ cup Cantaloupe (once a day)
Celery stuffed with cream cheese or all natural peanut butter
Zucchini chips & Babaganoush dip
Sugar Free Jello
Atkins Protein Bar
Chapmans No Sugar Butter Pecan Ice cream

Marisa’s Bambino Low Carb Pizza Crust 3g

Here’s my favorite low carb pizza crust that I’ve recalculated into a Bambino (Personal sized) pizza crust.  It’s 3 net carb grams for the whole crust recipe.  Toppings not included.


1 large egg
¼ cup egg whites
1 tablespoons flax meal
1 tablespoons coconut flour
½ teaspoon baking powder
1 cups mozzarella cheese, shredded
¼ teaspoon oregano, dried
¼ teaspoon basil, dried

Preheat oven to 350 degrees F. Line baking sheet with parchment paper.

In a bowl mix together all ingredients until well combined.
Using a spatula or fork spread dough evenly on parchment paper about ¼ inch thick.

Bake for 20 minutes.   Remove from oven, flip crust over and add pizza toppings.  Bake until toppings are cooked.

This crust is so good that I don’t even put tomato sauce.  I did half topped with feta cheese, sun dried tomatoes, green olives & the other half with mushrooms, pepperoni & green olives, sprinkled some basil and oregano and baked until pepperoni is crispy.  I like to have this with a caesar salad on the side.  Its a very filled meal and you won’t feel like your missing out on the regular high carb pizza. 

Nutritional Facts for crust only:
Number of Servings: 1
Amount Per Serving
Calories: 250
Total Fat: 14 g
Saturated Fat 6 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 263 mg
Sodium 592 mg
Potassium 206 mg
Total Carbohydrate 9 g
Dietary Fiber 6 g

Sugars 2 g
Protein 22 g
Net Carbs: 3 g

Please leave a comment, I’d love to hear your feed back.
Just click at the bottom where is says “Leave a comment”.

buon appetito2

July Challenge Weigh In Week 3

Weight-Loss-Challenge Orange

Starting Weight for Challenge: 160.2 lbs  July 1, 2014
Total Pounds Lost:  {+1.2 pounds}
July Goal Weight: 152.2 lbs or less

Week 1: July 1-6      158.2  {-2.0 pounds}
Week 2: July 7-13   162.0  {+ 3.8 pounds}
Week 3: July 14- 20 161.4 {-0.6 pounds}
Week 4: July 21-27
Final weigh-in July 31.

Well as you can see I’ve had a difficult time these past two weeks.  I haven’t been able to get to the gym nor eat properly, things (life) just got in the way.  
I have to really plan ahead so I can get to my goal, hopefully this year.  Wish me luck :-)

Daily Water Goal Calculation

daily-water-consumption chart

I found this calculation that you can do for yourself.  
You should drink half your body weight in ounces, daily!

For example: a person weighing 160 pounds = 80 oz water
That’s 10 cups

(1 cup equals = 8 ounces = 240 ml)

Are you drinking enough?

Raw Cauliflower Pizza


Who says you can’t have pizza on a low carb diet.  Not me that’s for sure.  Check this out, since I’m always trying new ways to cut down on meal prep, here’s a good one.  Instead of boiling the cauliflower for this pizza I just used raw cauliflower and pulsed it in my food processor until it had a rice like consistency.  Then shape like a pizza & Voila!! delicious low carb pizza that the whole family will love.

Pizza crust recipe:
1 1/2 Cups (150g) Fresh Cauliflower (not frozen)
1 Cup Cheddar Cheese
1/2 Teaspoon Basil
1/2 Teaspoon Parsley
1/2 Teaspoon Oregano

Topping ingredients:
1/2  cup Mozzarella
1/4 cup green olives
1 oz feta cheese
8 black olives

Mix the pizza crust ingredients (cauliflower, cheese, basil, parsley,oregano) together in a food processor until “rice” like consistency.
Flatten and shape into pizza on parchment lined baking sheet. 
Bake at 450 for 10-15 minutes.
Remove and put toppings on.
Cook for an additional 5:00 or until the cheese is melted
Remove, let cool and enjoy!

Calories per pizza (without toppings):
Calories: 496
Fat: 37.7 g
Saturated Fat: 23.9 g
Sodium: 747 mg
Carbs: 9.9 g
Fiber: 4.1 g
Sugar: 4.2 g
Protein: 31.2 g
Net Carbs: 5.8 g 

July Challenge Weigh In Week 1


I lost 2 pounds this week.  I’ve finally gotten out of the 160′s, I’m so happy, I’ve been stuck in the 60′s for a year.  A few weeks ago I went shopping for clothes and the cruel reality hit me like a ton of bricks.  I know I had gained weight over the year and I’ve been struggling to get it off but the fact that I wasn’t fitting into my smaller size was really upsetting.  I’m very angry at myself for gaining back the weight.  I remember when I was at my lowest weight (148 lbs) going shopping was fun,  I mean it was almost an adventure, just trying on new styles and sizes was exhilarating.  I want so badly to get back to that weight.  After that rude awakening of disgust from the shopping spree that was not to be.  In June I really dedicated to getting back on my Low Carb Lifestyle, I know it’s the right thing for me since it worked in the past.  In June I lost 6 pounds and July is starting off to be a great month with my 2 pound loss at my first weight in.

If you’re doing your own July Challenge or you’re joining me on my Low Carb July Challenge, Let me know how you’re doing by leaving a message in the comment box.  I’d love to hear from you and your progress.

Starting Weight for Challenge: 160.2 lbs  July 1, 2014
Total Pounds Lost: 2
July Goal Weight: 152.2 lbs or less

Week 1: July 1-6    158.2     {-2.0 pounds}
Week 2: July 7-13
Week 3: July 14- 20
Week 4: July 21-27
Final weigh-in July 31.


July Low Carb Challenge 2014

Motivation diet month

 July Challenge

My challenge is to strictly stay on a low carb plan with No Cheats
and to lose at 8 pounds.

What’s your July Challenge?

I set up, specifically with Atkins configuration.
My goals are: Net Carbs 5%, Protein 25%, Fat 70%

Why is the fat so high?  When reducing carbs and replacing with natural healthy fats, the calories from fat are used directly for energy and you lose weight. 

Starting Weight for Challenge: 160.2 lbs  July 1, 2014
Total Pounds Lost:
Goal Weight: 152.2 lbs or less

Week 1: July 1-6  
Week 2: July 7-13
Week 3: July 14- 20
Week 4: July 21-27

Final weigh-in July 31.

(My weigh-in days will be on Sunday but you can do it any day that fits your schedule)

Please use the comment box and join me in the July Challenge.

Wishing you much success and happiness!


Weekly Eats 4








After removing the skin, I added chopped parsley, EVOO, salt & pepper.


We are away for the weekend visiting family, it was a 4 hour road trip.  While everyone else ate KFC, I had Wendy’s grilled chicken salad with 2 packets of lemon Caesar dressing, no croutons, = 11 net carbs.

Weekly Eats 3

Here’s a few meals that have been on my plate this week.










Coconut Milk Strawberry Popsicles


Coconut Strawberry Pops

1 cup coconut milk or unsweetened almond milk
1 cup sliced strawberries
2 packets stevia

Place coconut milk in the fridge overnight or (in the freezer if you’re in a hurry).  Placing this in the fridge will separate the coconut cream from the milk.

Once the coconut milk is ready, remover the thick top layer and place in a blender with strawberries and stevia.

Place in Popsicle molds and freeze.


Calories 100
Fat 9.6g
Carbohydrates 4.7g
Fiber 1.4g
Protein 1.1g
Net Carb 3.3g

Scan your Food…Say What???

My Fitness Pal

I’ve been using My Fitness Pal to log my food on a daily basis I logged over 250 days in a row but then when I went away for Easter it reset back to zero…

So now I’m back to square one.  I love how I can scan bar codes to enter my food into My Fitness Pal. 
So I thought I’d show you what I came up with to make my food logging even easier.  I began to cut out bar codes from packages and gluing them in a folder.  I do this mostly because the bar codes get damages upon opening and therefore I can’t scan it when I need it.

At my first attempt I just glued them random on a sheet.  But that was difficult to find what I was looking for.


But then I categorized it and now it’s so much better.

Meat & Protein Powder
Fish & Seafood





Daily Challenges for the Week

daily challenge

Motivation wake up be awesome

Here’s some daily challenges I’m going to try this week.  I’ve done it before and it was very helpful to keep me on track.

Monday: Drink 2 litres of water

Tuesday: Start a food journal.

Wednesday: Eat every 2-3 hours.  Eat 3 meals & 2 snacks.

Thursday: Take a pic of your meals and show a friend, great way to stay motivated & you get great meal ideas.

Friday: Make it spicy!!!  Add some cayenne pepper to boost your metabolism.

Juicing your veggies. Make it green!!

Grilled Bottom Sirloin Flap


I didn’t know it was possible but I tried a new cut of meat.  I was at Costco the other day and saw this new cut of meat called Bottom Sirloin Flap.  I spoke to the butcher and asked him if it was similar to Flank steak or Brisket and he said neither, he said its great for stir fry & grilling. I did a quick marinate and sliced it on the bias, served with a salad and everyone loved it. It was just like a juicy sirloin steak.



1/4 cup soy sauce, I use low sodium
2 Tbsp canola oil
garlic powder
onion powder
black pepper

In a large  resealable plastic bag I combined all ingredients, and mix well. Add the flap steak and seal the bag, squeezing out the air.
Marinate up to 24 hours in the refrigerator, occasionally turning the bag.  I only marinated it for 3 hours and it was delicious.
Preheat the grill to high heat. Remove the steak from the plastic bag and discard the marinade.
Grill the flap steak over high heat about three minutes per side, until the steak is browned on both sides.
Remove the steak from the grill and allow it to rest for 10 minutes before serving.

What I ate this week

Hey everybody,

Hope you’ve had a good week so far.  I’ve had some yummy meals this week, thought I’d share them with you.








Coconut Chicken Strips

imageDry ingredients 

imageCoated chicken.
I made these ahead of time and put them on a cookie sheet with wax paper and froze them.

imageDefrosted the chicken and lightly pan fried them.

imageTransferred the chicken to a parchment lined cookie sheet and baked for about 10 minutes.


1 1/2 lbs chicken tenders or breast (cut into strips)
1 cup dried unsweetened shredded coconut
1/2 cup coconut flour
1/2 tsp Celtic Sea Salt
1/4 tsp ground black pepper
1/4 tsp garlic powder
1/4 tsp paprika
1/3 cup coconut oil
1/2 cup sour cream or 1 egg, beaten


Preheat oven to 400 degrees.

Beat egg in a medium bowl. Mix coconut, coconut flour, and spices in a separate flat pan.

Dip chicken strips one at a time in sour cream or egg, then dredge in coconut mixture making sure there is a nice thick coating.

In a large skillet, heat coconut oil over medium high heat. Place chicken strips in the oil and fry until browned on both sides. Transfer the strips to a cookie sheet and place in the oven. Cook until chicken is cooked through (about 5 to 7 minutes, depending on the size of your strips)

Mix dijon mustard and honey (2 parts mustard to 1 part honey, but do it to taste). Dip the strips in the honey-mustard and enjoy!

Roasted Brussels Bacon


2 (10-ounce) packages Brussels sprouts
1 package of  bacon cut into 3/4 inch cubes
Freshly ground black pepper

Preheat oven to 375 degrees F.

Wash and then peel off any loose or damaged leaves from the sprouts. Trim the root end and cut each sprout in half.

Cook the bacon in a large oven-proof skillet over medium heat until bacon just begins to crisp, about 4 minutes.
Transfer the bacon with a slotted spoon to a bowl and set aside.
Add the Brussels sprouts to the skillet and season with salt and pepper.

Line a cookie sheet with parchment paper, pour the sprouts and bacon in the oven and roast for about 30 minutes, continue to roast until the sprouts are cooked through and golden, about 10 to 15 minutes more.

Parsnips and Sweet Potato Fries

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


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


 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.




 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 :-)


Ranch Coleslaw



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.



Stuffed olives
Green onions, chopped
Ranch dressing

Mix together and enjoy.

 What’s your quick & easy side salad?

Low Carb Road Trip Food


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:
Apple juice
Granola bars
P&J sandwiches
Eggplant dip
Artichoke dip
Pasta salad
Bocconcini cheese
Gouda cheese
Bottled water (not in picture)

What are your favorite foods for a road trip?

Carb Cycling Weekly Meal Plan

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.

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

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

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

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

High Carb Day ~ Women 1500 calories ~ Men 2000

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

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

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


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.

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

Baked baby back ribs with dry rub

Tabbouleh Salad
Broccoli Slaw
Sautéed dandelion
Corn (for family)

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

Green salad with vinaigrette

(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)

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)

Oven roasted Italian Sausages with peppers & onions

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


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

Baked potato (for family)

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

Coconut Minute Bread-Net 3.5g

1 tablespoon coconut flour
1/2 teaspoon baking powder
1 teaspoon vanilla protein powder
1 tablespoons heavy cream
2 Tablespoons melted butter
1 egg, lightly beaten

In a bowl mix together the coconut flour, baking powder and the protein powder.
In a separate bowl beat the egg, melted butter and heavy cream.
Mix the dry ingredients with the wet ingredients until the mixture looks creamy.
Microwave for about 1 minute 30 seconds or until done.
This makes a spongy soft bread.

Serves: 1
Calories 370
Fat 33.8 g
Carbs 6.1
Fiber 2.6
Protein 12
Net Carbs: 3.5

Below is how I made my grilled sandwich.  I sliced the bread in half and placed it on a buttered griddle.  I added some fried spicy cappicolo (ham) & shredded cheddar cheese.  Grill until golden brown and serve.

Voila!!  Delicious!!




Cheesy Spicy Flax Crackers

I’ve made this recipe before which I found on awhile back but I’ve tweaked it a little and it’s been a staple in our house ever since.
It’s so nice to have a crunchy low carb snack, I like to spread some cream cheese on the crackers for a quick snack.

Cheesy Spicy Flax Crackers

A great high fiber, crunchy, nutritious, and tasty snack. Good with dips, spreads, or plain.
1 cup flax seed meal
1/3 cup Parmesan cheese, grated
1/3 cup Old Cheddar cheese, shredded,
1/4 tsp cayenne pepper (or to taste)
1  cup water


Heat oven to 400 F.



Mix all ingredients together.Mix all ingredients together.  Spoon onto a parchment paper lined sheet pan.


Cover the mixture with a piece of plastic wrap.
Spread and flatten out the mixture. I used a rolling pin to flatten it out.
It’s important to flatten it even from edge to edge or else the thin sections with overcook before the center firms up. Remove plastic wrap once it’s been flattened.


Using the back of a knife, gently score into 42 crackers (7 x 6).
Bake until the center is no longer soft, about 15-25 minutes.  Or longer depending on your oven.  If it’s soft to the touch it needs to bake longer until it gets firm like a cracker.
Let cool completely.    Break into pieces and store in a air tight container.

Each cracker is 1 net carb.


Please leave a comment, I’d love to hear your feed back.   Just click at the bottom where is says “Leave a comment”.




Fried Cheese

Many years ago I tried fried cheese at a Greek restaurant so when I saw this cheese it immediately came back to me on how delicious it was.  Who doesn’t like melted cheese. Heehee

Well after making the fried cheese I quickly realized it was the wrong cheese. :-(
I did a little research and found that this is an Indian cheese.  The Greek cheese I will be buying is call Halloumi.
Regardless this was still good but it had a rubbery texture, the Greek cheese has a creamy gooey texture.

All I did with this cheese was I fried it in some melted butter. Voila!!  that easy.  But I found it really bland so had it with some hot pepper rings.

Stay tuned for the Greek cheese :-)



Sugar Free Jell-o Parfait

Here’s a March Break dessert created by my beautiful 12 year old daughter.


2 boxes Sugar Free Jell-o (I used strawberry)
2 cups  35% whipping cream
¼ fresh blueberries (optional) 

First make space in your fridge to make space for the Jell-o cups and mixing bowl.  We used eight 9oz clear plastic cups so you can see all the different layers.

In a mixing bowl mix two boxes of Sugar Free Jell-o and add two cups of boiling water, stir until dissolved.  Then add 2 cups cold water.


Pour  a ¼ cup of Jell-o into the cups.  You will have a lot of Jell-o left in the mixing bowl. Put all the dishes and the mixing bowl in the fridge, let set until the Jell-o is firm. About 4 hours.


When the Jell-o in the mixing bowl is firm, prepare the whipped cream.
Whip 2 cups 35% whipping cream until stiff, not fluffy but really stiff.  Take half of the whipped cream and fold it into the Jell-o in the mixing bowl, mix until combined.  Spoon it in the cups and leave space to add the last layer.  Smooth the top of the Jell-o with the back of a spoon.

Top with the remaining whipped cream and blueberries.


Nutritional Facts:  8 servings

Calories: 72
Fat: 5
Carbs: 1
Protein: 2

Baked Salmon with Creamy Garlic Sauce


I made this last night for the first time and everyone loved it.  It’s going into my weekly menu recipe rotation.
As you can see I accidentally took a video instead of a picture so I just took a screen shot so I can post a pic.  

Baked Salmon with Creamy Garlic sauce



3 TBS butter
3 TBS finely minced green onion
4 finely minced garlic cloves
1/4 cup white wine
1 TBS lemon juice
1/2 cup heavy cream
dash pepper

1 salmon (whole fillet – slice into 6 pieces)
salt and pepper


Preheat the oven to 450 degrees F.  (I used convection)


Melt butter in a small saucepan on medium heat and sauté onion and garlic until soft (about 4 min) if butter starts to brown, turn down the heat.
Add wine and lemon juice.
Let simmer slowly until reduced by half.

Meanwhile, place salmon on a parchment paper lined baking sheet.
Sprinkle salt and pepper.
Bake at 450 °F for 12-15 minutes or until just cooked through.
Don’t over-cook or your fish will be dry.

Once liquid for the sauce has reduced, and while salmon is cooking, add cream and pepper to sauce.
Reduce heat to low and stir occasionally while waiting for salmon to finish.
Taste and add lemon juice, salt or pepper to your taste preference.
Place salmon on a plate and top with the sauce.

 Voila! Easy, excellent dish.   

(I served it with parmesan roasted asparagus and a salad.)

My Weekly Menu

Hi all,

It’s March Break this week and my two teenagers already have a two movie nights scheduled with their friends.  So I’ve planed out my dinner meals for the week, this will really help me out.

Hope you like my low carb menu for this March Break week.

Myspace Comments

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

Monday March 10 ~ Sunday March 16, 2014

Chicken Marsala or Creamy Pesto Chicken

Sautéed dandelion & garlic
Sautéed mushrooms & onions
Green salad with vinaigrette

Trout or Salmon with lemon & garlic
Asparagus topped with grated parmigiana cheese
Rice (for family) 

Green salad with vinaigrette


Beef & Broccoli Stir-Fry (onions, water chestnuts & red pepper,)

Eggrolls & Plum sauce (for family)
Green salad with vinaigrette

Homemade Lean Beef burgers (grilled)

Baked french fries (for family)
Parsnip fries
Ranch coleslaw

Meatloaf (with spinach)

Mashed cauliflower

Green salad with vinaigrette

BBQ Baby Back Ribs with dry rub

Ranch coleslaw
Corn (for family)


Lasagna (for family)

Oven roasted Italian sausage
Green beans with olive oil & garlic
Green salad with vinaigrette

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

My Weekly Menu

Hi all,

Hope you like my low carb weekly 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 February 3 ~ Sunday February 9, 2014

Crockpot Beef Stroganoff

Noodles (for family)
Sauteed peas & onions  (for family)
Sauteed mushrooms & onions
Green salad with vinaigrette

Bacon Wrapped Blue Cheese Stuffed Chicken Breast
Green beans with olive oil & garlic
Green salad with vinaigrette

Stuffed Peppers with Italian Sausage

Oven Roasted Spicy Buffalo Cauliflower

Homemade Lean Beef burgers (grilled)

Baked french fries (for family)
Ranch coleslaw
Green salad with vinaigrette

Oven Roasted Chicken ( 2 whole chickens) (leftover are great for lunches)

Roasted brussel sprouts with bacon chips
Green salad with vinaigrette

Korean Beef Ribs (grilled)

Spicy coleslaw
Noodles or Rice (for family)
Edamame with Coarse Sea Salt
Spring rolls or Dumplings & Plum sauce (for family)

Italian Style Lima Bean soup

Low Carb Pizza
Green salad with vinaigrette

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

My Weekly Menu

Hi all,

Here’s my low carb weekly 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 January 20 ~ Sunday January 26, 2014 

Crockpot Beef Chilli  

Pasta & marinara sauce (for kids)
Green salad with vinaigrette

Oven Roasted Chicken (legs, thighs, breast)
Green beans
Cheesy zucchini bake
Green salad with vinaigrette

Lentil Soup
Crockpot cabbage rolls (no rice, just meat & veggies inside)
Rice (for family)
Green salad with vinaigrette

Meatloaf (lean ground beef, spinach, peppers & onions)

Roasted potatoes (for family)
Green salad with vinaigrette

Crockpot Thai Beef
Rice (for family)
Veggie Stir-Fry (bell peppers, onions)
Spring rolls (for family)

Baked Greek Meatballs Lettuce Wraps
Tzaziki sauce
Pita bread (for family)
Whole lettuce leaves for wraps
Oven fried cubanelle peppers
Greek Salad (tomato, cucs, feta, olives)

Baked Dry Rub Chicken Wings

Ranch coleslaw
Baked french fries (for family)

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 

My Weekly Menu

Hi all,

I’m a little late.  I wanted to post this on Monday…like they say better to be later than never.  I find that when I plan my meals for the week it makes my life so much easier.  So I’ve gone through my weekly grocery store flyers and I’ve created this menu plan with what’s on sale this week.  Not only do I have my meals planned but I’m saving money too.

Myspace Comments

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

Monday January 13 ~ Sunday January 19, 2014 

Crockpot Beef Stroganoff
Noodles (for family)
Sauteed peas & onions  (for family)
Sauteed mushrooms & onions
Green salad with vinaigrette

Steak & Cheese Stuffed Peppers with sauteed mushrooms & onions
Green salad with vinaigrette

Chicken & Broccoli Stir Fry (beef, broccoli, red bell pepper, onion)
Eggrolls & Plum Sauce (for family)

Crockpot Rotisserie Chicken
Green Beans
Roasted potatoes (for family)
Green salad with vinaigrette

Broccoli Soup
Low Carb Pizza
Green salad with vinaigrette

Beef Tacos
Nachos (for my kids)
Romaine lettuce – whole leaves for my tacos
Toppings:  salsa, jalapeños, corn, olives, sour cream, shredded cheese, green onions, avocado

Babyback ribs
Ranch coleslaw
Baked fench fries (for family)

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 

Detox Tea

Today is “Try Something New Tuesday” and with that I found this detox tea recipe on Pinterest and I thought what the heck, I’m going to try it.  

I found the tea in a health food store but I forgot to buy the cranberry juice.  But I did the next best thing.  I happen to have fresh cranberries, I purred them in my Nutribullet.  Tada…Fresh Cranberry juice :-)
I used fresh lemon juice plus I threw in a few slices and 1 tsp of Stevia.
It tastes pretty good.


What’s your “Try Something New Tuesday”???  Share with me & I might try it :-)


Motivation Monday


Doing the same workout or eating the same meal might be convenient, but for the results you want, it’s good to spice up your routine and try different fitness activities, like Zumba, Pilates, Crossfit or Kickboxing.

Have you tried something recently that was challenging ?  What me all about it :-)

Low Carb Pecan Berry Scones

Good Morning Everyone,

Hope you’ve had a good week and an even better weekend to come.  I had a good week nothing bad to complain about other than the wether, it’s getting cold out there :-(  I’ve tired some new recipes with pecan flour and I’ll be sharing those with you shortly.  Today I’m posting a pecan berry scone recipe that’s delicious and super fast and easy to make.

So I’m working out at the gym, doing my upper body workout and a lady came up to me and said “Wow you have great arms!  Wish I can get mine to look like that!”  I was speechless by the sudden compliment.  I said “Thanks but I’m still working on the rest of my jiggly body parts.”  We laughed and then she asked for help with a machine, so I showed her a few arm exercises and was very appreciative.
Last night I went to the gym with my husband, which it’s a real treat since we don’t get to do that often and during our workout he said “You’re arms have really good definition!”  That made my night :-)  Woohoo!!  two compliments in one week…I’m on a roll…heehee

What’s a nice thing that someone said to you lately?



2 large eggs, beaten until frothy
1 cup pecan flour (you can use any nut flour)
⅓ cup Splenda
1½ teaspoons vanilla extract

1½ teaspoons baking powder
½ cup frozen blueberries and raspberries


Preheat the oven to 375°F, line a cookie sheet with parchment paper.  

In a large bowl, combine all of the ingredients, except for the frozen berries, and mix well.
Gently fold in the frozen berries and use 2 tablespoons for each scone to make 6 scones.

Bake for about 15 minutes until scones begin to lightly brown.
Let cool for 10 minutes and serving warm.

Calories: 125   
Fat: 9.5   
Fiber: 2.5   
Protein: 5.5
Net Carbs: 3

Steak & Cheese Stuffed Peppers






2 pounds Thinly Sliced Ribeye Beef 
8 Large Slices of Swiss Cheese, cut in half
4 Large Green Bell Peppers
1 Medium Onion, sliced
2 cups Mushrooms, sliced
2 Tablespoons oil
1 Garlic clove, minced
Salt and Pepper, to taste
**(I find the thinly sliced ribeye beef at my local Asian grocery store, I think it’s used for fondue or soups)
Preheat oven to 350°

Slice peppers in half lengthwise, remove ribs and seeds.  Place on a parchment lined cookie sheet and roast them for 20 minutes.  Remove and set aside.

In the meantime, in a large saute pan, add oil, saute beef, garlic, and salt and pepper.  When the beef is fully cooked remove from pan and set aside.
In the pan, add mushrooms, onions, salt and pepper .  Sauté onions and mushroom until the liquid has evaporated.
Add the beef back to the pan with the onions and mushroom mixture, until well combine.
When peppers have cooled place a slice of cheese inside the pepper halves.  Fill each pepper with meat, onion, mushroom mixture.
Top each pepper with another slice of swiss cheese.
Bake for 15-20 minutes until the cheese on top is golden brown. 
 Serve with coleslaw or caesar salad and enjoy.

My Weight-In + Workouts

Hi all,

As you know last week  was my first week of my 6 week shred, so far so good but my calves were sore for three days due to the standing and seated calf raises.  It took a few days for the pain to go away.

It occurred took me that this workout would be difficult to follow if you don’t go to a gym or have access to all this equipment.

So for those of you who want to do your own version of a 6 week shred, break out your DVD exercise workout videos , or you can find some great full length videos online for free, youtube or my recent favorite is 
http:// they have some great body weight videos.

Here’s a 4 week workout plan and I think you only need bumbells.

Whatever you choose to do please join in and keep me company on this 6 week journey.  You can post your exercise of choice in the comment section.  Then I plan on posting weekly weigh-ins and you can post your weigh-in..


I’ve lost 1 pound and 0.5 inches off my waist.  Woohoo!!!

Spicy Cauliflower Popcorn


These are surprisingly delicious, super crunchy and spicy.  My family loved it.  It’s hard to believe that this is 2 huge heads of cauliflower.

2 heads of fresh cauliflower

1/4 cup Frank’s Buffalo Wing Hot Sauce
2 tsp canola oil

Wash and slice fresh cauliflower florets into small pieces.
In a large bowl add 2 tsp canola oil, (I used my oil spritzer) and add Frank’s Buffalo Wing Sauce.  Add as little or as much as you’d like.   Toss until coated.
Arrange on your food dehydrator trays, making sure the cauliflower pieces don’t touch, for good air circulation

Turn on your food dehydrator and set the temperature 160°F
Dehydrated cauliflower will be brittle when fully dried.
Drying time: between 8-12 hours.

Slim Down 30 Day Challenge Weigh-in #3

Slim down Challenge


Starting Weight: 160.0 lbs
Current Weight: 158.5

Total Pounds Lost: 1.5 lbs
Goal Weight: 152.0 lbs

I’ve lost 0.5 lbs for my 3rd weigh in.  I’m not doing so good but at least it’s still a loss. 

Week 1 (Sept 1-7): 159.0   (-1.0 lbs) :-) 
Week 2 (Sept 8-14): 159.0 (-0.0)   :-( 
Week 3 (Sept 15- 21): 158.5 (-0.5) 
Week 4 (Sept 22-30):

Exercise for this week:

Spin Class (60 min) + Abs Machine (25 min)

Insanity Class (60 min)

Rest Day (not feeling good)

Body Sculpt Class (60 min)

Cardio Stair Climbers (20 min) + Kettlebells (60 min)

Cardio (30) + Weight Training (60 min)

Pilates Class (60 min)

Wishing you much success and happiness!


Wheat-Free Low Carb Chicken Parmesan

This was so yummy.


Wheat-Free Low Carb Chicken Parmesan

8 boneless skinless chicken breasts, sliced in half to make cutlets
1 cup no-sugar-added spaghetti sauce ( Classico Basil & Tomato Sauce)
1 cup shredded mozzarella cheese
1/2 cup grated Parmesan cheese
garlic powder, to taste
onion powder, to taste
1 tsp oregano
2 TB olive oil
Salt & pepper, to taste

Preheat oven to 375 degrees.
In a fry pan add oil, season both sides of chicken with salt, pepper, garlic powder, onion powder and saute for 10 min.  Transfer to a shallow or small baking dish with non-stick cooking spray or (I used parchment paper on a cookie sheet).
Spoon tomato sauce equally over top of each chicken cutlet.
Bake for about 45 minutes, sprinkle with mozzarella, Parmesan cheese and oregano, bake for an additional 5 minutes or until cheese is melted.

Slim Down 30 Day Challenge Weigh-in #2

Slim down Challenge


Starting Weight: 160.0 lbs
Current Weight: 159.0

Total Pounds Lost: 1 lbs
Goal Weight: 152.0 lbs

This week I’ve been battling something, a flu or cold not sure exactly it’s lingering around and I’ve been having some stomach issues (bloated, gassy, backed up etc).  I’m starting to wonder if I have a food reaction/allergy.

In the kitchen I’ve made some pretty good food choices followed by some pretty bad snack attacks.  :-(   Well it was no surprise that the scale didn’t budge, I’m glad it didn’t go up.  This week I’m going to make it move downward…I promise :-)
I killed it in the gym, I did some Insanity classes and they were awesome!!!

Week 1 (Sept 1-7): 159.0   (-1.0 lbs) :-) 
Week 2 (Sept 8-14): 159.0 (-0.0)   :-(
Week 3 (Sept 15- 21):
Week 4 (Sept 22-30):

Exercise for this week:

Cardio (30 min) + Kettlebells (30 min) + Dumbells Triceps & Biceps (30 min)

Insanity Class (60 min) + Pilates Class (60 min)

REST Day (sore calves from Insanity class)

Body Sculpt Class (60 min)

Weights {Legs} (30 min) + Abs Class (25 min)

Insanity Class (60 min)

Pilates Class (60 min)

Wishing you much success and happiness!


My Weekly Menu

Here’s my weekly menu, I broke it up in categories, Main Course, Sides and Snacks.  That way I can pick an item from each category to make a meal for that day.

Monday Sept 9 to Sunday Sept 15, 2013 

Weekly Menu

 Main Course:

  1. Baked meatballs & (Pasta for my kids)
  2. Beef Ribs
  3. Chicken Marsala
  4. Thai Beef and Coleslaw Vegetable Stir Fry
  5. Grilled Chicken Souvlaki & Garlic Shrimp Kabobs
  6. Sirloin Hamburgers
  7. Steak 

Avocado salad
Broccoli slaw
Roasted broccoli or cauliflower
Mashed Fauxtatoes (cauliflower)
Green beans with almond slivers
Green salad with vinaigrette
Parsley salad
Greek salad (tomato, cucumber, onion, green pepper, oregano & olive oil)

Celery stuffed with cream cheese or all natural peanut butter
Sugar free biscotti
Zucchini chips
Sugar Free Jello
Atkins Protein Bar

Slim Down 30 Day Challenge Weigh-in #1

Slim down Challenge


Starting Weight: 160.0 lbs
Current Weight: 159.0
Total Pounds Lost: 1 lbs
Goal Weight: 152.0 lbs

Week 1 (Sept 1-7): 159.0   (-1.0 lbs) :-)
Week 2 (Sept 8-14):
Week 3 (Sept 15- 21):
Week 4 (Sept 22-30):

(UPDATE: weighed-in and I’ve lost 1 pound WooHoo!!)

It’s my first weigh-in for this 30 day challenge but I’ve been sick for the past few days, I plan on weighing in shortly, but I posted this for my blog friends who are ready to weigh-in.
In the comment section, post your weigh-in for this week.
Below is a suggestion template for tracking your progress.

Starting Weight:
Current Weight:
Total Pounds Lost: 
Goal Weight:

All the best :-)
22 Days and counting

September Slim Down 30 Day Weight Loss Challenge

Slim down Challenge


WARNING:  This Challenge could result in any or all of the following:

  • Loss of 8 to 10 Pounds
  • Feeling & Looking Fabulous
  • More Restful Sleep
  • Self-Confidence Boost
  • Extra Energy
  • Improved Mood
  • Could be Habit Forming

Follow these 4 guidelines for this Challenge for the next 30 days, or more if you love the results:

water glassDRINK WATER:


eggs smile low_carb

workout schedule

This September Slim Down Challenge will give you a jump start for the fall because I don’t know about you but when Fall weather hits it’s easy to forget about eating healthy and doing exercise since we are adding extra layers of clothing and our swimsuits are tucked away for the year.  Then the  holidays come and we’re surrounded by delicious food and that’s when we give into temptations and then it spirals out of control, by the time springtime arrives you’ve put on some winter hibernation weight.


The best way to get started with this challenge is with the ugly truth – step on that scale and share your goals and progress in the comments section.  I will have a weekly September Slim Down Challenge post and you can post your weigh in, fitness, questions, tips, advice etc.  I guarantee this will encourage others to partake and more importantly it will motivate YOU!
Accountability is the key.

Here’s my Scale + Share:

Starting Weight: 160.0 lbs.  My goal is to lose 2 lbs a week for a total of 8 pounds.  I’ll be writing daily in my food journal to track food, exercise, and water.  Also I’ll be posting new recipes, my workouts and my weigh-in for the week.


Starting Weight: 160.0 lbs
Total Pounds Lost: 0 lbs
Goal Weight: 152.0 lbs

Week 1 (Sept 1-7):
Week 2 (Sept 8-14):
Week 3 (Sept 15- 21):
Week 4 (Sept 22-30):

Wishing you much success and happiness!


Monday Dummbell Upper Body WOD


Here’s today’s workout of the day.  It’s was challenging at times but I felt really good when it was over.  My HRM watch calculated that I burned 880 calories and my arms felt like jello :-)

Upper Body Tabata Workout

Routine Structure
5 Minute Warm Up
12 Tabata Workout;
Upper Body Exercises (48 Minutes)
20 On 10 Off x 8 for four minutes total each

5 Minute Cool Down and Stretch

12 Exercises (48 minutes)

1 Chest Presses
2 Reverse Fly
3 Overhead Presses
4 Dumbbell Pullovers
5 Bicep Curls
6 Tricep Extensions
7 Chest Fly
8 Bentover Dumbbell Rows
9 Lateral Raises
10 Bentover Ventral Pulls
11 Hammer Curl
12 Skull Crushers

Here’s a link for the workout video.

Kettlebell WOD


Yesterday I had a great workout and I just wanted to share it with you all.  I recently found this amazing website called Fitness Blender that has free full length workout videos.  I did a workout called: Quick and Fearless Kettlebell Cardio Workout.  I did 3 sets of this and it was great.  Below you’ll find the routine and the link of the video.

Workout Structure
Give the 40 second active intervals your full blown effort – don’t hold back, and don’t “save” a single ounce of energy. You get a nice long 20 second recovery in between each interval so there’s no reason to preserve yourself. Choosing a heavy enough weight is imperative to making this routine effective and burning the most calories.

10 Intervals
40 Seconds On, 20 Off
1 Round

Kettlebell Cardio Exercises

Alternating Single Hand Kettlebell Swings
Crush Curls
Clean and Press (one full interval on each side of the body)
Halo Triceps Extensions
Burpee Jerks
Weighted Toe Touch Crunches
Lunge Drops + Rows
Two Handed Kettlebell Swings

FitnessBlender Logo

My Food Dehydrator Experience

My Food Dehydrator Experience

Last week I bought a food dehydrator and I’ve been having fun making all sorts of things.  Here’s just a quick view of what I’ve been up too.

Recipes to follow soon.


Starting from top left:

Pear fruit leather
Dried pineapples and mango
Dried strawberries and watermelon
My awesome machine
Kale chips
Kale ready to be chip-a-licious
Dried Asian eggplant, spinach and zucchini chips with an eggplant dip on the side

So far everyone’s favorites are:

Fruit: mango, strawberries and fruit leather.
Vegetables: Zucchini and kale chips

If you have any recipes or some tips & trick please add them in the comments.

Thanks :-)

Chocolate Peanut Butter Fudge

Stop weight gain and blood-sugar spikes with this recipe from Dr. William Davis’ bestselling book Wheat Belly. While there’s no such thing as truly healthy fudge, this comes close. Keep a supply of this decadent dessert handy to satisfy those occasional cravings for chocolate or sweets.

Chocolate Peanut Butter Fudge



2 tsp coconut oil, melted
8 oz unsweetened chocolate
1 cup natural peanut butter, at room temperature
4 oz Low fat cream cheese, at room temperature
1 tsp pure vanilla extract
1/2 cup chopped unsalted dry-roasted peanuts or walnuts
Sweetener such as Truvia, stevia extract, or Splenda equivalent to 1 cup sucrose
Pinch of salt

Topping (optional)
1/2 cup natural peanut butter, at room temperature

1/2 cup chopped unsalted dry-roasted peanuts

Coat 8″x8″pan with the melted coconut oil.

To make the fudge:
Place the chocolate in a microwaveable bowl and microwave 1.5 to 2 minutes in 30-second intervals until just melted. (Stir after 1 minute to check since the chocolate will hold its shape even when melted.)

 In a separate microwaveable bowl, combine the peanut butter, cream cheese, sweetener, vanilla, and salt.
Microwave about 1 minute to soften, then stir to thoroughly blend.
Stir the peanut butter mixture into the melted chocolate and stir well.
(If the mix becomes too stiff, microwave another 30 to 40 seconds.)

Spread the fudge into the prepared pan and set aside to cool.
If desired, spread the fudge with a layer of peanut butter and sprinkle with the chopped peanuts.

Makes 12 servings

Nacho Zucchini Chips

These chips travel well in lunches and can be stored at room temperature in a loose bag or an open container for up to a week.  You can add your favorite popcorn seasoning.

Nacho Zucchini Chips

1 large zucchini, shredded
2 eggs
2 cups cheese
Popcorn seasoning
Preheat oven to 450 degrees F.
Grease 2 cookie sheets lined with parchment paper.
Cut ends from zucchini. Shred.
Mix with egg and cheese.

Make 6-8” circles on parchment lined cookie sheets
Bake at 450 degrees for 12 minutes. Loosen and flip the circles.
Bake for another 5 minutes at 450 degrees.
With a pizza cutter, cut rounds into triangles (about 6 per round).
Let cool on a rack for 6-8 hours in a cool oven.
To store, keep in a glass container or plastic container on the counter.
Best used within a week of preparation.
After chips have dried substantially, in a plastic container toss with popcorn seasoning for desired flavor.

Makes 36 chips.

Nutritional Information:(Per 12 chips, 1/3 of recipe):
Calories: 151
Carbohydrates: 1g
Fiber: 0g
Net Carbohydrates: 1 g
Protein: 10 g
Fat: 13 g

June Update

update Blog

My June Challenge to boost my Metabolism so I can get back to losing weight has started off nicely.  So far I’ve lost 5 pounds just by following my low carb lifestyle.

To date I’ve lost 30 pounds

30I have 25 pounds to get to my goal.



I’ve also been killing it in the gym, with a new Kettlebell workout that I created.  I’ll post is as soon as I can.

New Body Under Construction

What have you all been doing to boost your Metabolism and get the ball rolling?

Boost your Metabolism In 2 Weeks

Boost Time Metabolism

Boost your Metabolism In 2 Weeks

Helpful Tips

Here’s  a few helpful Tips on how to boost metabolism the natural way by making small changes to your diet and lifestyle.

  • Don’t skip a meal:
    Eat three meals and two snacks.
  • Eat More Protein: 
    The hormone glucagon is released in response to dietary protein, such as egg whites, low-fat cheese, lean meats, chicken, fish and protein powder. Glucagon signals fat cells to release fat into the blood, thereby promoting its use. In other words, more fat is burned and more weight is lost when you eat more protein.
    Your body digests protein more slowly than fat or carbs, so you feel full longer.
  • Say good-bye to refined grains:
    Products made from refined grains, such as breads, pastas, cookies and cakes, cause most people to over secrete the hormone insulin.  Insulin has the opposite effect of glucagon. Of its many functions, insulin is secreted from the pancreas to facilitate the uptake of glucose from the bloodstream into the cells.

    Glucose (a.k.a. blood sugar) is derived from carbohydrates and is the main source of fuel for the body.  When too many of the wrong types of carbohydrates are consumed, such as refined white sugar and/or white flour, excess insulin is secreted to deal with the sugar. In short, excess insulin = excess fat.
  • Go for green:
    Instead of your morning coffee, opt for some green tea. Green tea has many health benefits, from helping to fight diseases such as cancer and heart disease, to aiding in weight loss.  Studies show that catechins, the antioxidants in green tea, help increase fat burning.  Research also shows that green tea may lower blood sugars by inhibiting enzymes that allow the absorption of starches, and it may reduce the absorption of fat from the intestine.  Typical dosage is three or four cups per day or a 300 to 400 mg capsule of green tea extract daily.
  • Fitness~Kick it up a Notch:

    The next time you run, swim, or even walk, ramp up the intensity for 30 second intervals, returning to your normal speed afterward. Using this strategy will help you consume more oxygen and make your cell powerhouses, the mitochondria, work harder to burn energy.
    Want to build up your muscles in time for beach season?  High reps with low weights may be the way to go.

    More repetitions with lighter weights can build muscle as well as heavier weights, assuming they are done to the point of exercise-induced fatigue.  Fatigue is the important point. That means even with light weight, the last two to three reps should be hard.
  • Trim the Fat
    Trans fats slow down your body’s ability to burn fat.  Trans fats binds to fat and liver cells and slows metabolism. Eating trans fats can also lead to insulin resistance and inflammation, both of which cripple metabolism and can cause weight gain.

Boost your Metabolism: The 2 Week Plan

Atkins Food Pyramid

It’s very simple actually, but it’s not easy by any means but it’s totally worth it.  It’s the Atkins Induction Phase 1 Plan, it’s a brief jump start phase that supercharges your body’s fat-burning power.
No white foods allowed.  Read labels and avoid white flour, corn syrup, sugar and high-fructose corn syrup.

White bagels, pasta, rice, potatoes, breads, crackers, cereals, baked goods, ice cream, potato chips and pretzels are all on the list of foods to avoid.

You’ll REV Up Your Metabolism and Start Burning Fat.
During Induction, you’ll reduce your carbohydrate intake to 20 Net Carbs per day.  As you reduce carbs and sugars and you start increasing your activity level, your body revs into action and begins to use fat for your primary fuel source, resulting in weight loss.

You’ll Begin to See Big Results in Just Two Weeks…
That’s right, 14 days to an amazing new – but not finished – you Stick with Induction and you can lose up to 15 pounds in two weeks* – then go on to the next phase, Ongoing Weight Loss (OWL) during which you’ll add variety to your diet while you continue to lose weight.


Objective: To lose 7-10 lbs within two weeks by eating a diet that is low in sugar, starch, bad fat (saturated & trans fat), and sodium (salt).

1. Eat as much as you desire and you can eat them anytime of the day.

All extra lean meat:

  • Poultry
  • Beef, (ground meat 10% fat)
  • Lamb
  • Pork
  • Veal
  • Low sodium-fat free deli meat
  • Bacon*
  • Ham*

Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates

All fish (without any added salt):

  • Flounder
  • Herring
  • Salmon
  • Sardines
  • Sole
  • Tuna
  • Trout

Egg white

Green leafy vegetables

You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select.

1 cup is roughly the size of a baseball. Measure the following salad vegetables raw.


Serving Size/Prep

grams of net carbs

Alfalfa sprouts 1 cup/raw 0.4
Argula ½ cup/raw 0.2
Bok choy 1 cup/raw 0.8
Cabbage ½ cup (raw) 2.0
Chicory greens ½ cup/raw 0.6
Chives 1 tablespoon 0.1
Daikon ½ cup 1.0
Endive ½ cup 0.0
Escarole ½ cup 0.0
Iceberg lettuce ½ cup 0.1
Parsley 1 tablespoon 0.1
Radicchio ½ cup/raw 0.7
Radishes 10/raw 0.9
Romaine lettuce ½ cup 0.2

The following vegetables are slightly higher in carbs than the salad vegetables listed above. They also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams of net carbs. Unless otherwise noted, measure these veggies after you cook them.


Serving Size/ Prep

Net Carbs

Artichoke hearts 1 canned 1.0
Asparagus 6 spears 2.4
Broccoli ½ cup 1.6
Bean green string & wax beans    
Bean sprouts    
Broccoli rabe ½ cup 1.3
Broccoflower ½ cup 1.4
Celery 1 stalk 0.8
Cucumber ½ cup 1.0
Cauliflower ½ cup (raw) 1.0
Swiss chard ½ cup 1.8
Collard greens ½ cup 4.2
Eggplant ½ cup 1.8
Fennel 1 cup 3.6
Jicama ½ cup 2.5
Hearts of palm 1 heart 0.7
Kale ½ cup 2.4
Leeks ¼ cup 1.7
Mushrooms ½ cup 1.2
Onion green ¼ cup (raw) 2.8
Peppers Green Bell ½ cup/raw 2.3
Pumpkin ¼ cup 2.4
Sauerkraut ½ cup (drained) 1.2
Spaghetti squash ½ cup 2.0
Spinach ½ cup (raw) 0.2
Summer squash ½ cup 2.0
Tomato 1 (raw) 4.3
Turnips ½ cup 2.2
Water chestnuts ½ cup (canned) 6.9
Zucchini ½ cup 2.0
Salad Garnishes
Crumbled bacon 3 slices 0.0
Hard-boiled egg 1 egg 0.0
Grated cheeses (see above carb counts)  
Sautéed mushrooms ½ cup 1.0
Sour cream 2 tbs 1.2


2. Eat some everyday.  However you need to be careful with the quantity

All shellfish including:

  • Clams
  • Crabmeat
  • Shrimp
  • Squid
  • Mussels*
  • Oysters*

*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

Eggs are one of nature’s most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.

Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.

Eggs in any style, including:

  • Deviled
  • Fried
  • Hard-boiled
  • Omelets
  • Poached
  • Scrambled
  • Soft-boiled

Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day.  An ounce is about the size of an individually wrapped slice of American cheese or a 1″ cube.

Cheese including:


Serving Size

Grams of net carbs

Blue cheeses 1 oz 0.7
Cheddar ½ cup 0.0
Cow, sheep and goat 1 oz 0.3
Cream cheese 1 oz 0.8
Feta 1 oz 1.2
Gouda 1 oz 0.6
Mozzarella 1 oz 0.6
Parmesan 1 tbs 0.2
Swiss 1 oz 1.0

Herbs and Spices (make sure they contain no added sugar)
Basil 1 tbs 0.0
Cayenne pepper 1 tbs 0.0
Cilantro 1 tbs 0.0
Dill 1 tbs 0.0
Garlic 1 clove 0.9
Ginger 1 tbs sliced root 0.8
Oregano 1 tbs 0.0
Pepper 1 tbs 0.0
Rosemary 1 tbs 0.0
Sage 1 tbs 0.0
Tarragon 1 tbs 0.0

Salad Dressings – Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.
Blue cheese 2 tbs 2.3
Caesar 2 tbs 0.5
Italian 2 tbs 3.0
Lemon juice 2 tbs 2.8
Oil and vinegar 2 tbs 1.0
Ranch 2 tbs 1.4

 Fats and Oils

There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.

Mayonnaise – make sure it has no added sugar
Olive oil
Vegetable oils – Those labeled “cold pressed” are especially good and olive oil is one of the best.

Grape seed*

*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sauteing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.

Artificial Sweeteners

  • Splenda – one packet equals 1 gram of net carbs


  • Clear broth/ bouillon (make sure it has no sugars added)
  • Club soda
  • Cream, heavy or light.
  • Decaffeinated or regular coffee and tea*
  • Diet soda (be sure to note the carb count)
  • Flavored seltzer (must say no calories)
  • Herb tea (without added barley or fruit sugar added)
  • Water – at least eight 8-ounce glasses per day including…
    • Filtered water
    • Mineral water
    • Spring water
    • Tap water

* You may have 1 to 2 cups of caffeinated tea or coffee if you can tolerate caffeine without experiencing cravings or symptoms of hypoglycemia. If you are truly addicted to caffeine, it’s best to break the habit during the Induction.


Alcohol is not allowed during the first two weeks of Induction. If you remain on this phase longer, you can have a glass of wine, a low-carb beer, or a small amount of spirits mixed with water or club soda, but be sure to avoid mixers that contain carbs, including fruit juices and tonic water. Understand that consuming alcohol may slow your weight loss.

Scale & veggies