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

Posts tagged ‘health’

My Weekly Low Carb Menu~July 28, 2014

What's for dinner

Hi all,

Hope everyone had a good weekend, we had nice weather but it’s been raining through the night and the long range forecast shows that it’ll be a wet week.  So I’ve created my menu mostly using my stove/oven.  No grilling in the rain for me this week.  Hope you get some helpful menu ideas for your meals.
{P.S. There’s a few repeats from last weeks menu because I didn’t make them so I plan to have them 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 28 ~ Sunday Aug 03, 2014

Baked Italian sausages

Zoodles (zucchini noodles)
Pasta with meat sauce (for family)

Pulled Pork (slow cooker)
Steamed Broccoli
Green salad with vinaigrette
Corn (for family)

Buns (for family)

Oven roasted rosemary chicken
Roasted cauliflower

Roasted potatoes (for family)
Green salad with vinaigrette

Beef Stroganoff

Noodles (for family)
Zoodles (for me :-) )

Green beans with sliced almonds
Green salad with vinaigrette

Coconut shrimp

Salmon with white wine cream sauce
Rice (for family)

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)

Chili (slow cooker)

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 Chocolate Mousse
Atkins Protein Bar
Chapmans No Sugar Butter Pecan Ice cream

buon appetito 1

July Challenge Weigh In Week 4

Weight-Loss-Challenge Orange

Starting Weight for Challenge: 160.2 lbs  July 1, 2014
Total Pounds Lost: 0.6 lbs
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     159.6 {-1.8 pounds}
Final weigh-in July 31.

OK so that’s a picture of my scale this morning and I’m so happy that the scale is moving downwards.  I’ve had a few tough weeks but I’ve been doing great for 7 days in a row.  I know I won’t get to my goal for this months but that just gives me more reason to push harder for my August challenge. :-) 

My Backyard Gym Workout


(I had an old soccer ball that I turned into a 12 lb weighted ball by filling it with cat litter (or you can use sand) & taping it up.) 

Weekend Workout
Who says you need a gym to get in shape.  Here’s my backyard workout routine that will get you sweating .

12 Reps  ~ 3 Sets  (30 sec rest after each set)

  • Wall Ball Squat
  • Walking Lunge with Weighted Bar 
  • Weighted Bar Biceps Curl & Overhead Press
  • Stability Ball Lower Back Extension
  • Stability Ball Feet Elevated  Triceps Dip
  • Dumbbell Burpees
  • Box Jump (using my deck stairs)

Blackened Beef Brisket Recipe

Blackened Beef Brisket Recipe


Serves 12

For dry rub

  • 4 tablespoons paprika
  • 3 tablespoons ground black pepper
  • 3 tablespoons coarse salt
  • 4 tablespoons chili powder
  • 8 pound untrimmed whole beef brisket

For mop

  • 12 ounces beer (low carb~ I used Michelob Ultra)
  • 1/2 cup cider vinegar
  • 1/2 cup water
  • 1/4 cup vegetable oil
  • 2 tablespoons Worcestershire sauce
  • 2 tablespoons minced jalapeño chilies
  • 1 tablespoon chili powder


Make dry rub:
Mix the dry ingredients in small bowl to blend.  Save 1 tablespoon of dry rub to another small bowl and reserve for mop.  Spread remaining dry rub all over brisket. Cover with plastic; chill overnight.

Make mop:
Mix beer, vinegar, water, Worcestershire sauce, jalapeno, plus reserved dry rub in heavy medium saucepan.  Stir over low heat 5 minutes.
Pour 1/2 cup mop into bowl; cover and chill for use in sauce.
Cover and chill remaining mop.

Bring grill to 200°F. to 225°F., using indirect heat.
Place brisket, fat side up, on rack.  Cover; cook until tender when pierced with fork and meat thermometer inserted into center registers 185°F., about 3 hours.  Every 20 mins, brush brisket with chilled mop.
When cooked, transfer brisket to platter; let stand 15 minutes.
Combine chili powder in heavy small saucepan, bring to boil.

Thinly slice brisket across grain.
Serve, passing sauce separately.

Dandelion Salad Recipe


Dandelion Salad Recipe
This salad is my all time favorite, it’s an unusual green salad that has a bite to it but it’s delicious, this is a raw dandelion salad with a dijon vinaigrette.  I like to mix it ahead of time so that the greens become a little softer and marinated with the flavors of the vinaigrette.

Prep time: 15 min

Makes 4 servings

1 teaspoon green onions, minced
1 teaspoon Dijon mustard
1 tablespoon red wine vinegar
Salt and pepper, freshly ground
3 tablespoons olive oil
1 bunch of dandelion greens (about 6 cups), rinsed and dried
1 anchovy, finely chopped
1 ounce portion of Parmesan cheese

In a small bowl, prepare the vinaigrette by whisking together the green onions, mustard, vinegar.

Slowly whisk in the olive oil blend until combined.Season to your taste with salt and pepper.

In a salad bowl, toss the dandelion greens with the vinagrette.
Top with grated Parmesan and anchovy.


This salad can have various substitutions, serve with crispy bits of warm bacon or try substituting Roquefort cheese for the Parmesan, or adding toasted pine nuts or walnuts. The possibilities are endless.


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 

MYTH: Eating Foods With Fat Makes You Fat

Good Fat Bad Fat Chart

Morning all,

Hope you’re having a wonderful Tuesday.  I came across this article from Jillian Michaels and I thought it would be a great to share with my readers.  For those of us who are on a low carb lifestyle know that fat is NOT the enemy, but we keep having to explain our food choices.

Hope you enjoy this artcle.

Good Fat Bad Fat

MYTH: Eating Foods With Fat Makes You Fat

When it comes to fats, there are some good and bad versions. It’s time to learn how to choose the right ones.
The Truth: Fat doesn’t make you fat — foods that contain fat are part of a healthy diet. You’ve just got to know the right kinds.
What do you think makes you fat?  If your short answer is fat, you’re wrong. But you’re not alone.  Many people believe that eating fats, whatever kinds, is a direct path to weight gain.  The truth is CALORIES are making you fat, not fat itself.  Consuming too many calories and eating poor-quality fats are what lead to unnecessary weight gain.  Keep reading to learn why many fats are good for you, which ones you should eat, and which to avoid.
Fats are essential for your health.  There are countless nutritional benefits to including healthy fats in your diet.  Fats help maintain a lean body and assist with metabolic function.  The chief function of essential fatty acids is the production of prostaglandins, which control functions like blood clotting, fertility, heart rate, and blood pressure.  Fat also provides a constant level of energy and enables your body to absorb more nutrients, including essential vitamins and antioxidants.  In addition, fats help your body fight infection by regulating inflammation.
Stick to monounsaturated and polyunsaturated fats.  The most beneficial fat you can consume is monounsaturated fat, which raises your “good” HDL cholesterol and lowers your “bad” LDL, helping to reduce your risk of heart disease and other conditions. You can find these fats in healthy sources, like extra-virgin olive oil, almonds, avocados, cashews, peanuts, and more. Another healthy source of fat is polyunsaturated fats, some of which are high in omega-6 fatty acids, like walnuts, flaxseeds, pumpkin seeds, and sunflower seeds. Polyunsaturated fats that are high in omega-3 fatty acid are also really good for you — this includes fish, cabbage, cauliflower, and broccoli. Omega-3s help to reduce inflammation and lower your risk of heart disease and heart attacks.  Both of these types of fats are easy to burn — making them unlikely to stick around as stored fat.
Steer clear of trans fats. Trans fat is man-made through a process called hydrogenation, which basically involves heating up vegetable oil in the presence of hydrogen gas and changing the structure so that the fat stays solid at room temperature but melts when heated. Trans fats raise LDL (“bad”) cholesterol, lower HDL (“good”) cholesterol, and increase inflammation, among many other negative effects. Trans fats can be found in many processed foods — margarine is a major culprit, in addition to packaged foods, like cake mixes, soups, fast food, frozen foods, baked goods, and more.  Get this: Recent studies suggest that even if only 3 percent of your daily calories come from trans fats, you can end up raising your risk of heart disease by a whopping 23 percent. Trans fats are potentially deadly. You should avoid them altogether!

The Bottom Line: Foods that contain fat can be part of a healthy diet — you just have to make sure you’re eating the right ones! Monounsaturated fats (like almonds and avocados) and polyunsaturated fats (like walnuts and fish) are really good for you, whereas trans fats (found in fast food like fries, packaged foods like cake mixes, and more) should be avoided at all costs.



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.










Raspberry Fizz Drink

This drink is ridiculously easy and delicious, that after reading this simple recipe you’ll get the urge to go shopping and pick up the few ingredients to make this.



1/4 cup rasbperries (fresh or frozen)
8 oz club soda (I buy the low sodium)
fresh mint (I have this growing in my garden)
ice cubes


Using a blender purée the raspberries.

In a tall glass add ice cubes and pour puréed raspberries over ice then pour club soda and top it off with a sprig of mint.



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!!

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?

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 Low Carb Menu~April 1, 2014

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

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”.




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

My Weekly Low Carb Menu~Mar 10, 2014

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 Low Carb Menu~Feb 3, 2014

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 Low Carb Menu~Jan 20, 2014

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 Low Carb Menu~Jan 15, 2014

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 

Dehydrator Citrus Chips


The weather here is cold and we have a lot of snow, the sun doesn’t come around often.  So to bring a little sunshine back in my days I made these citrus chips.  I find myself on some days not being able to get my daily water intake, that’s where these citrus chips come in handy.  I toss a few slices in hot water or tea.  But I like to munch on them as a snack too.  It’s a good way to get real vitamin c during these dreary winter months.    

I used ruby red grapefruit, lemon and limes.  To make these citrus chips, cut the fruits very thin and dry them in a dehydrator or in the oven at the lowest setting.  Drying time depends on your dehydrator, this took 8 hours.  Store in an airtight container and enjoy :-)



Crab Cake Balls


My daughter received a cake pop maker for Christmas and she loves it.  But I wanted to play with it too hahaha

I made these crab cake balls and they were a huge hit.  This would be a great idea for appetizers for when company comes over.

Here’s the link to my recipe  Low Carb Crab Cakes





What have you made in your cake pop maker?

Share your cake pop recipes with me :-)

Upper Body Dumbbell Workout

workout schedule

Today is “Workout Wednesday” and I’d like to share with you a workout I recently did during the Christmas holidays where I couldn’t go to the gym so I did the next best thing and get my sweat on at home.  :-)


Click on the link below for a great upper body workout video that’s free from Fitness Blender.

 Upper Body Dumbbell Workout

Don’t worry ladies lifting weights won’t make you look like Arnold.

Upper Body Strength Training Routine
10 Reps each, twice through

Bicep Curls – 15 lbs (per hand)
Bentover Tricep Extensions – 9 lbs (per hand)
1 Minute Jumping Jacks

Chest Fly – 15 lbs (per hand)
Reverse Fly –  6 lbs (per hand)
1 Minute Burpees + High Kicks

Lateral Raises –  6 lbs (per hand)
Ventral Raises –  3 lbs (per hand)
1 Minute  Lateral Jumps

Overhead Press –  12 lbs (per hand)
Dumbbell Pullover – 12 lbs (total)
1 Minute Butt Kickers

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 :-)

30 Days to a Fitter You

January Calendar

Hands-up who is preparing to make a resolution to get fit?
Put them down, that’s enough exercise for today.

Now that Christmas has passed some of you are already planning your New Years Resolution.  The New Year brings a renewed determination that this is the year to get fit and lose weight.

Unfortunately, New Year resolutions are notorious for not being carried through. They generally last just a few weeks, a month at most.

So how do you make the fitness bug stick for more than a week?

Let’s start by focusing on the importance of making healthy food choices and developing good physical activity habits.  Every day for the month of January, try one simple get-healthier tip that you can incorporate into your everyday life.  Let’s see how we feel at the end of the month.
Cheers to being healthy!

Motivation great to start

Day 1

Cut Portions Down to Size
Read the serving size on labels (multiple servings are often included in one package) and learn what a proper portion looks like. A serving of meat, chicken or fish should be the size of a deck of cards.

Day 2

Have a Healthy Breakfast
Research shows that people who shed the most pounds eat this a.m. meal religiously. Aim to have some lean protein (1 1/2 oz cheese, 2 slices turkey, 2 pieces turkey bacon), a little “good” fat (1 Tbsp olive or canola oil), and good carbs (whole grains like oatmeal). Try an egg white omelet stuffed with veggies and 1 1/2 oz lowfat cheese, or 1 cup lowfat yogurt with 1/3 cup granola.

Day 3

Stop Eating After Dinner
After the kids are tucked away and the house is quiet, we’re tempted to reward ourselves with food. Instead of undoing your diet, reward yourself another way. Pick up the phone and have a chat with a friend, play Scrabble with your husband, or take a long, soothing bath.

Day 4

Curb Afternoon Cravings
Late afternoon from about 3 p.m. until 5 is when you’re most likely to need an energy pickup. You’ll end up grabbing whatever’s easiest, so be prepared. Save half your lunch and have it now (half a turkey wrap, a small portion of grilled chicken on greens). That way, you won’t be ravenous by dinnertime.

Day 5

Count your calories. For one day only, keep track of your calories so you can see if you’re over or under eating. Make necessary adjustments if needed.

Day 6

Go for an evening walk to clear your mind. Take a friend, your spouse, your child or go alone. Whichever you choose, by getting outside you’re increasing your heart rate and releasing endorphins.

Day 7

Eat fish for dinner. Seafood contains omega-3 fatty acids that help those who suffer from dry eyes and help reduce inflammation.

Day 8

Spend less time being distracted.  Let’s spend less time on social media. Instead, get outside and run around with your kids or have family game night and get out your boardgames!

Day 9

Drink more water. Water helps keep you full and flushes out your system. Aim for 10 8-ounce glasses per day. If you exercise or drink caffeine (a diuretic), aim for 12 glasses.

Day 10

Cut out emotional eating.  If you’re stressed, bored or sad, do something, anything, other than snack. Go for a walk, call a friend, clean your house or indulge in your favorite TV show, just don’t eat!

Day 11

Go to bed earlier. Aim for seven to eight hours of sleep per night. You’ll feel more rested and be more energized, which leads to a much more productive day.

Day 12

Laugh! Laughing boosts your immunity and is good for the soul. Surround yourself with friends that make you laugh or pop in a comedy in the DVD player.

Day 13

Wash your hands more often. Washing your hands or using hand sanitizer helps prevent you from getting sick. Wash for at least 12 seconds.

Day 14

Have a glass of green tea, it fights cancer and heart disease while also burning fat.

Day 15

Make a smoothie. Add some spinach leaves for an extra boost and to improve eyesight. Smoothies are filling, low in fat and packed with essential vitamins and minerals.

Day 16

Eat low-fat yogurt for breakfast. It’s low in calories, high in protein and helps burn fat.   One of my favourites is greek yogurt with sliced strawberries and a sprinkle of stevia.

Day 17

Do something for yourself. Treat yourself to a facial, manicure or pedicure.  You deserve to spoil yourself every now and then.

Day 18

If you’re a newbie to exercise, start with 10 to 15 minutes on a stationary bike two to three times this week. If you’re already active, do cardio three days a week, 30 minutes a day.

Day 19

 Strengthen Your Core 
A strong core is central to just about everything: good posture, preventing back pain, flat abs.  Planks:A super-simple, do-anywhere move that zips up your abs. Get into a full pushup position with your palms on the floor beneath your shoulders. Hold here for 30 seconds, with your abs contracted and your arms and legs extended and your head aligned with your spine.  Do 3 sets of 30 second planks twice a week.  As you build strength, hold this position longer, up to one minute. 

Day 20

Take a bath with lavender, so relax in the tub with a few drops of lavender oil. It reduces stress and will help you sleep better.

Day 21

Add avocado to your favorite salad for lunch. Avocadoes are rich in vitamin E and monounsaturated fat, which both give you healthy, glowing skin.

Day 22

Forgive someone. Forgiveness is the act of freeing yourself. If there’s a grudge you’ve been holding onto, let it go.

Day 23

Cheat day! Eat your favorite food or dessert today. We all deserve a treat in the form of food every now and then. 

Day 24

Set a fitness goal and stick to it. Make the goal attainable, such as going for a walk on your break at work every day for a week or doing push-ups and crunches during the commercials of your favorite TV show.

Day 25

Have a handful of your favorite nut, (10-15 nuts).  Nuts contain the good fats, which help keep your waistline slim and promote alertness.

Day 26

Think only positive thoughts by focusing on the good in life. Those who think positively have stronger immune systems, handle stress better, are less likely to experience depression and live longer lives.

Day 27

Add cinnamon to your coffee this morning. Cinnamon controls insulin spikes, which helps reduce your appetite.

Day 28

Get a massage. It reduces back pain, releases built-up tension and helps with anxiety and stress. 

Day 29

Cook with garlic. When making dinner, throw in some garlic to lower your cholesterol and blood pressure, strengthen your immune system and detoxify your body.

Day 30

Don’t drink any calories today. Opt for water, black coffee or green tea instead of juice, milk or lattes. There’s up too 400 calories in a speciality coffee.

Day 31

Do something kind for someone else. Doing things for others actually decreases our own stress levels and improves our health. Buy lunch for a co-worker, pay for the person’s drink behind you in the Starbucks drive-through or simply make your husband’s favorite dinner. Random, simple acts of kindness go a long way.


October Update

October was a month with some struggles but I’ve been doing my best to stay on this low carb journey.  Some days are better than others.  I’ve maintained a food diary and I entered daily the good and the bad.   The colder weather is almost here and I’m finding it difficult to drink my 10 glasses of water, but I’ve noticed that I’m drinking more coffee and that’s not a good thing.  I’ve been exercising regularly, 4-5 days a week and I’ve increased my weight training and lowered my time cardio, I now only do 20 minutes of cardio as a warm-up before I hit the weights and then I do 10 minutes of cardio as my cool down.

Just celebrated my birthday and I promised myself that this next year is my year to flourish, get to my goal weight, get stronger and be happy :-)

Here’s a pretty birthday gift from Lululemon.  I’ll put it to good use, that’s for sure.

I’ve tried a new pecan flour pizza crust and it was delicious, recipe coming soon. Here’s a preview.
The other day when I was stuck for time and was in dire need of food, I picked up this grilled children salad and my local grocery store.  It’s a much better option than fast food or fast food salads. image

I made these Steak Stuffed Peppers the other night and it was a huge hit, definitely a keeper. Recipe coming soon :-)
imageStay tuned for what November may bring :-)  Wishing you all wonderful days ahead.

6 Week Shred Workout Routine

Monday I started this 6 week shred workout plan and so far it’s awesome.

Here’s the link if anyone wants to try it and do it with me.


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!


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 Low Carb Menu~Sept 8, 2013

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.

My First Filthy Fifty WOD

I’ve heard of Crossfit last year on the Biggest Loser.  Bob Harper who’s a personal trainer on the show, was talking about CrossFit and how much he really loves it.
Last week was the first I’ve heard of the CrossFit Filthy Fifty, I know Right!!!
Anyhow after seeing some videos on this Filthy Fifty WOD
(Workout Of the Day) I was pumped and wanted to give it a shot.

Here’s a link that made me say….”I can do that!!”  LOL

CrossFit_Filthy_50 Pic

Flithy Fifty WOD  ~ (in RED is what I used)

50 Box jump, 24 inch box (18 inch)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood  (10 pound ball)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds (21 pound bar)
50 Back extensions
50 Wall ball shots, 20 pound ball (10 pound ball)
50 Burpees
50 Double unders

My goal before starting was to be under 1 hour and I did it.
I finished it and my time was 41:08
My next goal will be under 30 min.  Wish me luck :-)

If you’ve done the Filthy Fifty post your time in the comments.

Weekly Eats 2

Here’s a few meals that I’ve had over the past few weeks.  Sorry I haven’t posted in awhile, its summer and I’m always out and about but I’ve been taking lots of pictures.


Starting from the top left corner,
Chicken cutlets with mushrooms, zoodles, broccoli.
Lean beef burger, dandelion
Spicy beef taco, French salad,
Low carb pizza, with pesto, feta, sun dried tomatoes, sausages,
Low carb cheese taco shell, beef, fresh salsa, guacamole,
Egg white omelette, ham
Chicken stir fry, broccoli,
Grilled vegetables with pesto dressing
Spinach strawberry protein shake

I just bought the Nutribullet and its great for a fast and easy smoothie, protein shake or a quick sorbet made with frozen fruit.
Lately I’ve been adding a lot of greens to my smoothies such as spinach, dandelion, celery, cucumber, parsley etc.

What’s your favorite low carb smoothie?

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


Diet Motivation


Monday Motivation

Here’s a little motivation to get your week started on a good note.