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

Posts tagged ‘health’

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

What's for dinner

Hi all,

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

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

Monday Oct 20 ~ Sunday Oct 26 , 2014

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

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

Green salad with vinaigrette

Meal 3
Slow Cooker ~ Marinara sauce with Beef braciole

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

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

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

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

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

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

 

buon appetito 1

Swiss Chard Chips

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

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

Instructions:

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

6 Weeks to a better body

6 weeks to a new you

 

Fitness-Health-Word-Cloud

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

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

 

Health 22

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

Low Carb Day

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

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

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

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

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

Juice Cleanse and Detox

Hi all,

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

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

 


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 Here’s the cleanse and below are the recipes.

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

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

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

Lunch Recipe
Garden Salad with Lemon & Oil Dressing

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

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

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

Recipes

Lemon Ginger Detox Drink

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

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

Coconut Milk Smoothie

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

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

Green Juice Fruity #1

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

Green Juice Veggie #2

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

Snack

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

Garden Salad with Lemon and Oil Dressing

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

Ingredients
Salad

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

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

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

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

Fat Flushing Soup

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

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

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

Preparation

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

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

Green Bean and Zucchini Salad

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

Ingredients
2 teaspoons extra-virgin olive oil

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

Preparation

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

Veggies raw sticksRaw Veggie Sticks

Nuts.Picture-1Nuts

Chamomile tea

Chamomile Tea

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.}  

** (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

Monday
Baked Italian sausages

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

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

Buns (for family)

Wednesday
Oven roasted rosemary chicken
Roasted cauliflower

Roasted potatoes (for family)
Green salad with vinaigrette

Thursday
Beef Stroganoff

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

Green beans with sliced almonds
Green salad with vinaigrette

Friday
Coconut shrimp

Salmon with white wine cream sauce
Rice (for family)

Green salad with vinaigrette 

Saturday
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)

Sunday
Chili (slow cooker)

Green salad with vinaigrette
Buns (for family)

Snacks:
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

image

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

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(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)