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

Posts tagged ‘health’

Carb Cycling 101

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

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

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

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

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

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

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

My Weekly Menu

Hi all,

Hope you like my low carb menu for this week.

Myspace Comments

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

Monday March 31 ~ Sunday April 6, 2014

Monday
Baked baby back ribs with dry rub

Tabbouleh Salad
Broccoli Slaw
Sautéed dandelion
Corn (for family)

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

Green salad with vinaigrette

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

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

Thursday
Chicken Parmesan

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

Friday (Daughters Birthday Party)
Baked wings

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

Saturday
Oven roasted Italian Sausages with peppers & onions

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

Sunday
Steak

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

Baked potato (for family)

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

Cheesy Spicy Flax Crackers

I’ve made this recipe before which I found on about.com 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.
 
Ingredients:
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

Preparation:

Heat oven to 400 F.

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

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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.

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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.

Enjoy!

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

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STAY STRONG, LIVE LONG

Sugar Free Jell-o Parfait

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

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

Preparation:
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.

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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.

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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.

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Top with the remaining whipped cream and blueberries.

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Nutritional Facts:  8 servings

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

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

Monday
Chicken Marsala or Creamy Pesto Chicken

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

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

Green salad with vinaigrette

Wednesday

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

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

Thursday
Homemade Lean Beef burgers (grilled)

Baked french fries (for family)
Parsnip fries
Ranch coleslaw

Friday
Meatloaf (with spinach)

Mashed cauliflower

Green salad with vinaigrette

Saturday
BBQ Baby Back Ribs with dry rub

Ranch coleslaw
Corn (for family)

Sunday

Lasagna (for family)

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

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

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

Monday
Crockpot Beef Stroganoff

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

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

Wednesday
Stuffed Peppers with Italian Sausage

Oven Roasted Spicy Buffalo Cauliflower

Thursday
Homemade Lean Beef burgers (grilled)

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

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

Roasted brussel sprouts with bacon chips
Green salad with vinaigrette

Saturday
Korean Beef Ribs (grilled)

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

Sunday
Italian Style Lima Bean soup

Low Carb Pizza
Green salad with vinaigrette

Snacks:
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 

Monday
Crockpot Beef Chilli  

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

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

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

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

Rapini
Roasted potatoes (for family)
Green salad with vinaigrette

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

Saturday
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)

Sunday
Baked Dry Rub Chicken Wings

Ranch coleslaw
Baked french fries (for family)

Snacks:
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 

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

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

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

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

Friday
Broccoli Soup
Low Carb Pizza
Green salad with vinaigrette

Saturday
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

Sunday
Babyback ribs
Ranch coleslaw
Baked fench fries (for family)

Snacks:
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

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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 :-)

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Crab Cake Balls

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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

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Delicious!!

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.  :-)

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

 Upper Body Dumbbell Workout

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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.

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

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Motivation Monday

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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.
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I’ve tried a new pecan flour pizza crust and it was delicious, recipe coming soon. Here’s a preview.
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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.

six-week-shred-torch-fat-with-hiit-100s

http://www.bodybuilding.com/fun/six-week-shred-torch-fat-with-hiit-100s.html

Slim Down 30 Day Challenge Weigh-in #3

Slim down Challenge

weekly-weigh-in

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:

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

Tuesday
Insanity Class (60 min)

Wednesday
Rest Day (not feeling good)

Thursday
Body Sculpt Class (60 min)

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

Saturday
Cardio (30) + Weight Training (60 min)

Sunday
Pilates Class (60 min)

Wishing you much success and happiness!

Marisa

Slim Down 30 Day Challenge Weigh-in #2

Slim down Challenge

weekly-weigh-in

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:

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

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

Wednesday
REST Day (sore calves from Insanity class)

Thursday
Body Sculpt Class (60 min)

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

Saturday
Insanity Class (60 min)

Sunday
Pilates Class (60 min)

Wishing you much success and happiness!

Marisa

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 

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

Snacks:
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

weekly-weigh-in

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

SEPTEMBER SLIM DOWN 30 DAY 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:
DRINK 2 LITERS OF WATER PER DAY

sugarAVOID CARBS, SUGAR & ARTIFICIAL SWEETENERS:
AVOID ALL BREAD, PASTA, RICE, REFINED SUGAR AND ARTIFICIAL SWEETENERS.
*STEVIA IS ALLOWED FOR THIS CHALLENGE.

eggs smile low_carb
PORTION CONTROL:
PORTION SIZES OF FOODS MUST BE NO LARGER THAN THE PALM OF YOUR HAND.

workout schedule
EXERCISE:
EXERCISE A MINIMUM OF 30 MINUTES, SIX DAYS A WEEK.  EXERCISE CAN BE WEIGHT TRAINING OR CARDIOVASCULAR  EXERCISE, OR A COMBINATION OF THE TWO.

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.

HOW TO I PARTICIPATE?  [SCALE + SHARE]

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.

SEPTEMBER SLIM DOWN: 30 DAY WEIGHT LOSS CHALLENGE:

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!

Marisa

Monday Dummbell Upper Body WOD

WOD-Monday

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.

http://www.fitnessblender.com/v/workout-detail/Upper-Body-Tabata-Workout-Intense-60-Minute-Back-Shoulders-and-Arms-Workout/ei/

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

http://www.youtube.com/watch?v=sU5qYSObutU

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.

What’s on my plate???

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.

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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

Ingredients

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

 
Preparation
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.

25-clip-art

kettlebells1

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:
    Cardio:

    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.
    Weights:
    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.

PHASE 1: INDUCTION – ACCEPTABLE FOODS LIST

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
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.

Vegetable

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.

Vegetable

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:

Type

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.

Butter
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.

Canola*
Walnut
Soybean*
Grape seed*
Sesame
Sunflower*
Safflower*

*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

Beverages

  • 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:

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

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Diet Motivation

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Monday Motivation

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

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What I Ate This Week

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  • Lemon Chicken with green olives
  • Italian Sausage bunless burgers with garlic rapini
  • Bunless beef burgers with taziki, greek feta tomato salad, rapini
  • Rotisserie chicken with a side of roasted potatoes and salad
  • Thai Beef Cabbage Stir fry
  • Spinach & Strawberry Salad with Orange dressing
  • Filet Mignon, lobster tail, garlic shrimp

Mussels White Wine Cream Sauce

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This was a big hit in our house, hope it is in yours too.  Enjoy!!

Ingredients

2 lbs fresh mussels
4 cloves garlic, minced
2 ribs of celery, diced
1 small onion, diced
2 tablespoons butter or 2 tablespoons oil
1/2 cup dry white wine
1/4 cup heavy cream
4 tablespoons parsley, chopped
1 lemons, quartered
salt & pepper

Preparation
In a pot large enough to hold mussels, heat butter on medium heat.
Add garlic  celery and onions, sautee for 5 minutes.
Add mussels, toss and warm for 2 minutes.

Add wine, cream, salt& pepper.
Raise heat to med-high, cover and cook 5 minutes.
Check during cooking.
Do not overcook.
Mussels are done when shells have opened.  Discard any mussels that haven’t opened.
Divide into 4 bowl with broth.
Garnish with parsley and lemon wedge.

Serve with shoestring fries and a warmed loaf of sour dough bread.
(this is for the carb eaters at the table)

Chocolate Greek Yogurt Dessert

image

Here’s a quick and delicious dessert filled with protein.

Chocolate Greek Yogurt

Ingredients:
1/2 cup Plain Greek Yogurt (I use Kirkland Greek Yogurt)
1 teaspoon unsweetened cocoa powder
a dash of cinnamon 
Sugar free caramel syrup (I use DaVinci syrup)

Preparation:

Mix together and enjoy!!  :-)

My Workouts with Pics

I thought it would be a good idea for any newbies like myself to see what my workouts so I’ve added pictures for each exercise.
Remember proper form is more important that how many reps you do.
Well that’s my thoughts anyway.
Tighten your core, breath and push through.
Your body will thank you :-)

Suggestions and advice are greatly appreciated :-)

Here’s my 6 Day/2 Day Split

Cardio 30 min everyday
Upper Body & Back: Mon/Wed/Fri
Low Body & Abs: Tue/Thur/Sat

Cardio

stairmaster-stepmill

Daily Cardio:  Stairmill 30 min = 350 calories

Upper Body & Back

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

Machine flyMachine Chest Fly

Machine Seated RowSeated Row

Machine Seated Lat PulldownSeated Lat Pulldown

Machine Chest PressChest Press

Machine Hammer Front Pulldown

Hammer Front Pulldown

Machine Incline Chess PressHammer Inclined Chess Press

Machine Hammer High Row

Hammer High Row

Machine cable-pushdownsTriceps Cable Pushdown

Machine Cable Seated Low RowCable Seated Low Row

Machine Back RaiseBack Raise

Dumbbell Bicep Curl StandingDumbbell Bicep Curl Standing

triceps_kickback

Dumbbell Tricep Kickbacks

dumbbell_hammer_curl

Dumbbell Bicep Hammer

Dumbbell Tricep extension standing
Dumbbell Tricep Extension Standing

Lower Body & Abs

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

Total Time: 60-90 min.

Kneeling Single Leg Curl

Kneeling Single Leg Curl

Machine leg-extensionLeg Extension

Machine Glutes PressGlutes Press

Machine Hip Adduction Inner ThighHip Adduction Inner Thigh

Machine Hip Adduction Outer ThighHip Adduction Outer Thigh

Machine seated-leg-pressSeated Leg Press

Kettlebell Double Rack SquatKettlebell Double Rack Squat

Kettlebell Lunge PassKettlebell Lunge Pass

Kettlebell Single Leg Deadlift

Kettlebell Single Leg Deadlift

Kettlebell bridge pullover

Kettlebell Bridge Pullover

Kettlebell Russian Twist 2

Ketttlebell Russian Twist
Kettlebell Workout 3.indd

Kettlebell Sit Ups

Kettlebell Leg +Hip-Raise

Kettlebell Leg + Hip Raise

Dumbbell Side Bend
Kettlebell Side Bend

crunch

Kettlebell Crunch

Abdominal Crunch Machine

Abdominal Crunch Machine

burpee How to

Burpees

plank-excersicePlank

Saturday WOD + Buffet Dinner

wpid-workout-of-the-day.png

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

mandarin-chinese-buffet

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

Upper Body & Back

Cardio:  Stairmill 30 min = 350 calories

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

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

Friday Leg Day WOD

keep-calm-its-leg-day

wpid-workout-of-the-day.png

Comments or suggestions about my workouts are greatly appreciated :-)

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

Lower Body and Abs Workout

Cardio:  Stairmill 35 min = 400 calories

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

Kneeling Single Leg Curl 30 lb.
Leg Extension 70 lb.
Seated Leg Press 95 lb.

Hip Adduction Inner Thigh 120 lb.
Hip Adduction Outer Thigh 120 lb.
Kettlebell Double Rack Squat 10 kg x 2 (22 lb x 2 = 22 lb)
Kettlebell Walking Lunge 10 kg x 2 (22 lb x 2 = 22 lb)
Kettlebell Dead Lift 10 kg x 2 (22 lb x 2 = 22 lb)
Kettlebell Side Bend 10 kg x 2 (22 lb x 2 = 22 lb)
Kettlebell Seated High Rotation 10 kg x 2 (22 lb x 2 = 22 lb)
Kettlebell Leg Raises

Snow Day in April!! + WOD

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

What did you do today?

Wednesday WOD

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Today’s WOD was Upper Body and Back.
I changed up a few exercises from Monday’s WOD.
I like this 6 days/2 day split.

Comments or suggestions are greatly appreciated :-)

Upper Body and Back Workout

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

Cardio:  Stairmill 25 min = 270 calories

Machine Chest Fly 50 lb.
Seated Lat Pulldown  70 lb.
Chest Press 30 lb.
Hammer Front Pulldown 80 lb. (40 lb. x 2)
Hammer Inclined Chess Press 40 lb. (20 lb. x 2)
Hammer High Row 80 lb. (40 lb. x 2)
Triceps Cable Pushdown 30 lb.
Cable Seated Low Row 70 lb.
Back Raise
Dumbbell Bicep Curl Standing 25 lb. (12.5 lb.x 2)
Dumbbell Tricep kickbacks 25 lb. (12.5 lb.x 2)
Dumbbell Bicep Hammer 25 lb. (12.5 lb.x 2)
Dumbbell Tricep extension standing 12.5 lb.

Tuesday WOD

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

Comments or suggestions are greatly appreciated :-)

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Cardio:  Stairmill 30 min = 350 calories

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

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

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

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

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

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

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

2 Week Low Carb Challenge

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2 Week Low Carb Challenge

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

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

green_checkmarkDo’s

Eat green leafy vegetables (spinach, kale, rapini, swiss chard, cabbage etc.)
Other Vegetables  

(green beans, cauliflower, celery, eggplant, zucchini, broccoli, green bell peppers, mushrooms, asparagus, artichokes)
Lean protein (chicken, beef, lamb, fish, egg whites)
Olive oil

Red wine vinegar, white vinegar
Natural Sweetners, Splenda, Stevia, Xylitol
Half Salt or No Salt

Sugar Free Hot Sauce, Soy sauce, low sodium
Mayonnaise, low fat, low calorie
Drinks, tea, coffee, diet soda
Jello- Sugar free gelatin
Sugar Free Popsicles (Make your own Cystal Light)
Bran Crispbread 6 pc per day
Low Carb salad dressing, ketchup (less than 3g carb per TB)
Protein Powder, 2 servings per day, (less than 3g carb per serving)
All natural nut butters, Almond butter, peanut butter
Low carb protein bars (less than 3g carb per bar)

red_x

Don’ts

Wheat (all products)
Dairy
Root vegetables (carrots, beets)

Starch, Potato, rice, legumes 
Sugar
Fruit
Juice

Salt & Salty foods (deli meat, most canned foods, picked foods)
Cereal, oat meal
Fast food, deep fried food
Balsamic vinegar
Alcohol

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Workout Wednesday

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Weekly Recap

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

workout schedule

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

Mortons Neuroma 1

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

I’ve been juicing a few times this week.  My green goddess juice consist of dandelion, broccoli, spinach, celery, lime,  and a green apple.  I had it yesterday after my workout and it felt like I did the best thing for my body.
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Dairy FreeAlso I was Dairy Free for 4 days,Woohoo!!!  that’s longer than I thought I’d do.  Next week I’ll try for 5 days :-)

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

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

Dairy Free Challenge: Day 1

Dairy Free

Morning everyone,

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

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

Who’s with me?

Here’s the workout for today

workout 3 times

Monday Motivation

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

This weeks goals:

Workout 4 times this week.

Drink  2 liters of water

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30 Day Challenge #3 March Motivation

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TODAY’S MOTIVATION:

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

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

Good Luck everyone :-)

So who’s with me??

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

FIVE POUND MARCH GOALS:

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

Motivation Driving Weight-Loss

Juicing

Today I juiced something new.

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

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

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

March Motivation

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

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Wheat Belly Diet Explained

Wheat Belly Book

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

Wheat Belly Diet Explained

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

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

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

Insulin Response

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

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

Fat Storage

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

Gluten

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

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

6 Possible Benefits to Following the Wheat Belly Diet

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

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

Wheat Alternatives Not Recommended

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

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

  • oats
  • quinoa
  • millet
  • amaranth

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

Good Wheat Flour Alternatives

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

Recommended Foods

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


Pros

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

Cons

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

Less Wheat Certainly Can’t Hurt

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

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

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

Wheat Belly Cookbook

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

Wheat Belly Diet Food List

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

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

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

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

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

Low Carb Carrot Muffins 2g

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

Ingredients:

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

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

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

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

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

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

Makes 18 muffins

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

Low Carb Crepes

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

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

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

Low Carb Crepes

Ingredients

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

Preparation

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

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

Makes:  11 crepes

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