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

Posts tagged ‘health’

Slow Cooker Baby Back Ribs

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Lately I’ve been searching ways to use my slow cooker more often since I rarely use it but when I do, it’s just a great thing. Which brings me to todays post, I made this recipe for the first time this week and my family just loved it, they’re still talking about them.  It’s a keeper and I just couldn’t wait to share with you all, hope you like it as much as we did.

Slow Cooker Baby Back Ribs

Ingredients
2 racks pork spare ribs
1 cup of your favorite bbq sauce (I used roasted garlic bbq by Sensations @ Sobey’s)
1 cup unsweetened apple sauce
½ cup water
salt and pepper to taste
Preparation
Cut the ribs into two rib portions. Season with salt and pepper.
Arrange half of the ribs in the slow cooker.
Cover with the BBQ sauce, apple sauce and water.
Secure the lid tightly on the slow cooker, turn on high heat and let cook for 4 hours, (or on low for 8 hours).
When the ribs are done, carefully remove them from and place on a parchment lined cookie sheet.  They will be very tender and can fall apart easily.

Discard all juice in slow cooker and wash immediately before it gets caked on and you’ll need a jack hammer to clean it. :-)

Brush bbq sauce on ribs, about 2 tbs of bbq sauce (from the bottle & not the juice from the slow cooker).

Bake at 350 for 20 mins, turning halfway through and brushing on bbq sauce on the othe side of the ribs.

Serve with green beans, mashed potatoes, salad and enjoy.

wpid-wp-1415536715472.jpegCover with the BBQ sauce, apple sauce and water.

wpid-wp-1415536905814.jpegLet cook for 4 hours, (or on low for 8 hours).

wpid-wp-1415536981469.jpegPlace on a parchment lined cookie sheet.

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Brush bbq sauce on ribs, bake at 350 for 20 mins.

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 Serve with green beans, mashed potatoes, salad and enjoy.

 

MacroNutrient and My Skinny Biatch Friend :-)

macronutrient-ratios

Hey everyone,

So lately I’ve been interested into jump starting my metabolize because I’ve been like a yo-yo on the scale with the same 3 lbs up & down I’ve decided that I want to count calories but still keep my low carb values.

Thanks to my lovely, beautiful friend, whom I call a Skinny Biatch with warm intentions, she has had great success with simple sticking to her calories for the day.  She’s such an inspiration and a great friend that I dedicate this blog post to her and all your skinny biatch friends that are there to support you and encourage you to continue on your weight loss journey or any other journey that you are on.  You all know who you are Skinny B.  :-)

So this past week I’ve been sick with the flu which always has me craving comfort food and at the same time I began to count calories and increase my carb intake but I’m not throwing in the towel on the whole low carb bandwagon, I’m simply enjoying some complex carbs as in more fruit and some forbidden low carb veggies, (potatoes, beets, squash etc) and steel cut oats etc.
Since I’m going back to counting calories and stay low carb, well I want to know my macronutrient breakdown should be for a low carb diet.

Well to make things simple I came across this awesome macronutrient calculator.
http://macronutrientcalculator.com/

You can chose from 4 different percentage breakdowns.  I chose the Low Carb  and to make it even more easier for myself I took those percentages for carbs, protein, fat and entered it in My Fitness Pal so it does all the work for me and notifies me if  I go over etc.

MyFitnessPal-Logo22

Here’s what my Macros breakdown for a low carb diet with 1200 calories per day intake.

Carbs    25%    (75 grams per day)  (15 grams per meal)
Protein 45%    (135 grams per day)  (27 grams per meal)
Fat         30%   (40 grams per day)  (8 grams per meal)

I went even further and calculated what I need for 3 meals and 3 snacks for the day.

Meal 1: 300 calories  (19g carbs, 34g protein, 10g fat)
Snack 1:  120 calories (8g carbs, 14g protein, 4g fat)

Meal 2: 300 calories  (19g carbs, 34g protein, 10g fat)
Snack 2: 120 calories (8g carbs, 14g protein, 4g fat)

Meal 3: 240 calories (15g carbs, 27g protein, 8g fat)
Snack 3: 120 calories (8g carbs, 14g protein, 4g fat)

It’s a slow process since I’m carefully trying to hit my macros correctly but some days I’m spot on & others…not so much.  I guess that’s why most fitness buffs do meal prep and eat pretty much the same thing everyday.

 
***Hint Hint***  I’m also looking into meal prep for the week…Stay tuned for an upcoming post.

 

macronutrients-bodybuilding

Here’s a great link
http://www.bodybuilding.com/fun/macro-math-3-keys-to-dialing-in-your-macro-ratios.html

Whether you’re trying to lose fat or gain muscle you’ll need to know what calories and macronutrients are, and how to balance them for your goals. Macronutrients are the compounds which provide us with energy.

There are three types of macronutrients which are: protein, carbohydrates, and fat. You have seen these names on the back of all nutrition labels, which also show the total calorie count. The basic caloric make up of protein and carbohydrates is 4 calories per gram, where fat is 9 calories per gram.

macro 1

 

Protein 1 gram of protein = 4 calories

Thin Rib Eye Steak Asparagus
Protein is the primary building block of muscle made up of amino-acids. Since our bodies can’t make all of these amino acids, the essential amino acids have to be supplied through your diet and nutrition. Protein helps for muscle growth, tissue repair, and immune function.

High protein sources include meat, fish, milk, eggs and of course whey protein.

For a muscle building diets, a high protein diet is a must. A high protein diet will allow your body to be in a constant metabolic state where it’s able to repair and rebuild muscle tissue throughout the day.

Not having enough protein in your diet will only lead to sore muscles and very little to no progress in terms of strength, size, and overall progress. For bodybuilding and gaining muscle, it’s recommended to have 1 gram of protein per pound of body weight. It’s that much easier when you just supplement with whey protein into your diet.

 

Carbohydrates 1 gram of carbs = 4 calories

simple and complex carbs
The biggest myth was carbohydrates is that they make you fat. Carbs are the main source of fuel for our bodies, great for both short term and long term energy. There are exceptions, such as ketosis, where the body uses fat as a fuel source, but that’s not optimal for the long term. There are so many varieties of foods with (complex) carbs perfect for any diet, such as sweet potatoes, whole wheat pasta, whole wheat rice, and general whole wheat grains.

Carbohydrates are just as, if not more important than protein in bodybuilding and fitness. Carbohydrates are the fuel that give you energy for your workout, as well as making sure you have enough energy after your workout. If you’re just having protein without carbs post workout, your body is using protein as its main energy source.  Basically, it’s a waste of protein.

 

Fat   1 gram of fat = 9 calories

healthyfats 2People often fear fats, and think it’s bad for you or make you fat. That’s simply not true. There are diets focused on fat loss, such as the keto diet, which are primarily focused on fat and protein without carbs. 

Fat is a major source of energy, and actually the most concentrated source of energy.  Fat regulates hormone production, as well as absorbing fat soluble vitamins which are required to maintain good health. Fats also help normal growth and development, as well as testostorone.

Fat does not make you fat; eating over your daily caloric maintenance is what makes you fat.  Some good fat sources are avocados, nuts, egg yolks, medium-chain triglycerides (coconut oil), and omega-3 fatty acids (salmon, and other fish), chia seeds, tofu and edamame. peanut butter, and cheese, but be careful as the total calories for fats do add up higher than you realize.

 

 

 

Macronutrient-Chart round

Slow Cooker Apple Cinnamon Steel Cut Oatmeal

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Slow Cooker Apple Cinnamon Steel Cut Oatmeal

Ingredients

2 apples, peeled, cored, cut into 1/2-inch pieces (2-1/2 to 3 cups chopped)
1-1/2 cups milk (or substitute non-diary alternative like almond milk)

1-1/2 cups water
1 cup uncooked steel cut oats
2 tablespoons brown sugar (or substitute maple syrup or other desired sweetener)
1-1/2 tablespoons butter, cut into 5-6 pieces (optional)
1/2 teaspoon cinnamon
1 tablespoon ground flax seed
1/4 teaspoon salt
Optional garnishes: chopped nuts, raisins, maple syrup, additional milk or butter

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Preparations

Coat inside of 3-1/2 quart (or larger) slow cooker with cooking spray.
Add all ingredients (except optional toppings) to slow cooker.
Stir, cover, and cook on low for approx. 7 hours (slow cooker times can vary).
Spoon oatmeal into bowls; add optional toppings, if desired.
Store leftovers in refrigerator.
Freezes well.

To reheat single servings:
Put 1-cup cooked oatmeal in microwave proof bowl.
Add 1/3 cup milk or almond milk.
Microwave on high for 1 minute; stir.
Continue cooking for another minute, or until hot.

7  (3/4-cup) servings

Nutritional Info
(per 3/4 cup serving)
149 calories
3.6g fat
27.3g carbs
3.9g fiber
4.9g protein

My Low Carb 7 Day Meal Plan~Oct 20, 2014

What's for dinner

Hi all,

Here’s my low carb 7 Day Meal Plan for this week, I’d love to hear from you so please leave any tips or advice in the comment box below.

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

Monday Oct 20 ~ Sunday Oct 26 , 2014

Meal 1
Chicken & Broccoli Stir Fry
Veggie Stir-Fry (bell peppers, onions)
Won Ton Soup (for family) Chicken broth for me
Rice (for family)
Egg rolls, Plum sauce, Sweet chilli sauce (for family)

Meal 2
Roasted rosemary chicken leg quarters & breasts
Baked potato (for family)
Corn (for family)
Greek salad (tomato, cucumber, onions, feta cheese)

Green salad with vinaigrette

Meal 3
Slow Cooker ~ Marinara sauce with Beef braciole

Pasta & marinara sauce (for kids)
Zoodles for me (zucchini julienne)
Green salad with vinaigrette

Meal 4
Baked chicken wings
Buffalo cauliflower
Ranch coleslaw
Green salad with vinaigrette

Meal 5
Coconut Shrimp
Baked cod with tartar sauce
Ranch coleslaw
Rice or french fries (for family)
Roasted beets, carrots, butternut squash, onions

Meal 6
Slow Cooker ~ Beef Stroganoff (beef, mushroom, onions, sour cream, white wine)
Noodles (for family)
Green beans with sliced almonds
Green salad with vinaigrette

Meal 7
Slow Cooker ~ Soup
Crustless Quiche Lorraine Or Low Carb Pizza
Hashbrowns (for family)
Green salad with vinaigrette

Snacks:
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

 

buon appetito 1

Swiss Chard Chips

These were so good that my family gobbled them up so quickly that I didn’t have a chance to take a picture.

Ingredients:
10 swiss chard, leaves
1 TBS extra virgin olive oil
1/2 tsp salt
1/8 tsp chile powder

Instructions:

Preheat oven to 275ºF.  Remove stem and cut into 2-inch pieces, place cut leaves in one layer on a baking sheet and toss with 1 TBS extra virgin olive oil, season with 1/2 tsp salt, 1/8 tsp chile powder.
Bake for 20 minutes, then turn leaves over and bake for an additional 20 minutes.
Let chard chips cool and serve.

6 Weeks to a better body

6 weeks to a new you

 

Fitness-Health-Word-Cloud

As of Monday Sept 8 to Oct 20, I plan on doing a 6 week fitness and diet plan.
Below is my fitness plan, I like having a plan when I go to the gym since I tend to get such a better workout when I know what I’m doing that day.  It’s the same reason why I do certain classes at the gym since it’s so much better to push yourself when you have someone telling you what to do and the group setting is motivating.

Monday~~ Weights + Cardio (full body+30 min)
Tuesday~~  Cardio + Pilates class
Wednesday~ Weights + Cardio (Spin class + Body Sculpt class)
Thursday~~ Weights + Cardio (full body+Kick boxing class)
Friday~~~~HIIT/cross fit (I have good circuit workouts from fitness magazines)
Saturday~~Kettlebells  (I have my own routine which is brutal & I love it)
Sunday~~~Pilates class

 

Health 22

For the next 6 weeks I plan on sticking to my Atkins low carb induction diet.  Here’s just a few meal ideas that will help me stay on track.

Low Carb Day

Breakfast
Protein + Veggies + Fat
•Protein powder + Almond milk 1 c + Spinach + Avocado
•Protein powder + Almond milk 1 c + Peanut Butter
•Omelet Egg whites 3

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

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

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

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

Juice Cleanse and Detox

Hi all,

These past 2 weeks we’ve been on a family vacation, we had a great time swimming, sight seeing and visiting family.  I made mostly good low carb food choices but at times I just had to go with the flow.  So my reason for trying a juice cleanse, it just to cleanse my body and get back to a fresh start.  I’ve done some research and there are some very strict juice cleanses but the one I’m doing is more flexible.  The first day was horrible since I cannot have any coffee and even though I only have 2-3 cups of coffee a day I had the worst headache from caffeine withdraws, Day 2 was bearable and not so intense.  Today I’m on day 3 and just finished my morning Spinach Coconut Banana Smoothie and a glass of hot lemon water.  I made a few changes, for the Fat Flush soup, I didn’t have any Black beans so I made a lentil soup instead.  Be sure to drink plenty of water while completing the cleanse and detox.  It’s recommended to drink six 8 ounce glasses per day of  water. Flavored or sweetened water is not recommended. No caffeine, dairy or meat.

I did this for 4 days and I lost 3 pounds :-)

 


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 Here’s the cleanse and below are the recipes.

Wake-up Drink Recipe – Drink daily and prepare fresh daily.
Lemon Ginger Detox Drink

Breakfast Recipe Options – Drink daily and prepare fresh daily.
Mean Green Juice Recipe
Coconut Milk Smoothie

Mid-Morning Snack - Prepare fresh.
Vegetables & Nuts - Cut up veggies the night before.

Lunch Recipe
Garden Salad with Lemon & Oil Dressing

Mid-Afternoon Snack Recipe Options
Green Bean and Zucchini Salad
Vegetables & Nuts 
Mean Green Juice Recipes

Dinner – Eat daily and prepare once to last three days.
Fat Flushing Soup

Before Bed – Drink daily and prepare fresh daily.
Chamomile Tea

Recipes

Lemon Ginger Detox Drink

Ingredients
1 12-ounce glass water, at room temperature
Juice of 1/2 lemon
1/2 inch knob of ginger root

Preparation
Add the lemon juice to the glass of water. Finely grate the ginger by using a zester, add to the glass of water. I prefer to drink this as a tea by adding boiling water.

Coconut Milk Smoothie

Ingredients
1 cup lite coconut milk, canned coconut milk is recommended
1 banana
2 cups raw spinach

Preparation
Place all ingredients in a blender and blend until smooth.

Green Juice Fruity #1

Ingredients:
1/2 pear
1/2 green apple
1 handful spinach
1 handful parsley
2 celery stalks
1/2 cucumber
1 small piece ginger
1 slice of papaya

Green Juice Veggie #2

Ingredients:
1 handful of spinach
3 stalks of celery
1 small handful of parsley
1 small bunch of dandelion greens
1 small bunch of watercress leaves
3 leaves of green kale
2 bartlett pears
¼ lemon
½ cucumber

Snack

Enjoy this snack in the mid-morning or mid-afternoon.  Snacking on veggies & nuts are perfect for preventing hunger pains and staying on track with your healthy eating plan.

Garden Salad with Lemon and Oil Dressing

Makes  2 salads -Serving Size: 1 1/2 cups

Ingredients
Salad

1 cup spinach, torn into bite size pieces
1/2 avocado, chopped (refrigerate the other half for another salad) (optional)
1/3 red onion thinly sliced (refrigerate the remaining 2/3 for another salad)
1/2 cucumber, sliced
1 carrot, grated
8 almonds, sliced
1 cup sprouts
1/2 cup fresh parsley
1 tomato, diced
1 cup (chopped) roasted chicken breast, optional

Dressing
Juice of 1 lemon
1 tablespoon extra-virgin olive oil
1 teaspoon dried oregano
1/4 teaspoon black pepper
Sea Salt to taste

Preparation
Add the salad ingredients to a large bowl and toss to combine.  In a small jar add dressing ingredients and shake, drizzle over salad.  I’ve doubled the recipe to last for a few more salads.

Note: It’s easy to prepare this salad for tomorrow’s lunch by simply preparing your veggies the night before and adding to separate zip-lock bags. When it’s time for lunch, toss all the veggies in a bowl, add almonds and drizzle with dressing.

Fat Flushing Soup

Yields: 8 servings | Serving Size: 1 cup | Calories: 137 

Ingredients
1 medium sweet potato, peeled and cut into 1″ cubes

(optional, 1 medium zucchini sliced into 1″round pieces)
3 carrots, peeled and sliced
1 stalk celery, diced
1 small yellow onion, diced
1 clove garlic, minced
Kosher or sea salt to taste
1/2 teaspoon black pepper
1/8 teaspoon allspice
1 teaspoon paprika
1 bay leaf
2 (15 ounce) cans black beans, rinsed and drained (optional, the beans are for added protein)
2 cups vegetable broth, low-sodium
1 (14.5 oz.) can diced tomatoes (no salt added)
4 cups baby spinach, loosely packed

Preparation

Add all ingredients, except spinach, to the slow cooker. Cover and cook on low 6 to 8 hours, or until the vegetables are tender. Add spinach, stir and continue cooking just until wilted, approximately 5 minutes.
Serve and enjoy! (1 Serving Per Night During if doing the 3 Day Cleanse & Detox)

Tip: If you prefer a thicker stew, after 5 hours of cooking, simply remove 1 cup of soup, along with ingredients, mash ingredients with a fork, return to the slow cooker, stir and continue cooking 1 to 3 hours.
Stovetop Method: Follow the same instructions above for prep, cover, and simmer until veggies are tender, approximately 2 hour. Stir every 15 minutes to prevent sticking. Add spinach at the end of cooking time, remove from heat, cover and allow spinach to wilt before serving.

Green Bean and Zucchini Salad

Yields: 4 servings | Serving Size: 3/4 cup 

Ingredients
2 teaspoons extra-virgin olive oil

1 cup broken green beans, remove strings
1 zucchini, sliced
1/2 cup sprouts
8 almonds, sliced
2 cloves garlic, minced
Juice of 1/2 lime or lemon
1/2 teaspoon dried oregano
1/2 teaspoon black pepper
Sea salt to taste

Preparation

Combine all ingredients in a medium skillet, saute over medium heat just until heated thru, about 5 minutes. This side salad also makes a yummy afternoon snack, either hot or cold. Drizzle with additional lime juice and serve. For added protein sever over a bed of quinoa.

Veggies raw sticksRaw Veggie Sticks

Nuts.Picture-1Nuts

Chamomile tea

Chamomile Tea