Diet Motivation

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Monday Motivation

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

What I Ate This Week

• 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

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

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

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 Chest Fly

Seated Row

Seated Lat Pulldown

Chest Press

Hammer Front Pulldown

Hammer Inclined Chess Press

Hammer High Row

Triceps Cable Pushdown

Cable Seated Low Row

Back Raise

Dumbbell Bicep Curl Standing

Dumbbell Tricep Kickbacks

Dumbbell Bicep Hammer

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

Leg Extension

Glutes Press

Hip Adduction Inner Thigh

Hip Adduction Outer Thigh

Seated Leg Press

Kettlebell Double Rack Squat

Kettlebell Lunge Pass

Kettlebell Single Leg Deadlift

Kettlebell Bridge Pullover

Ketttlebell Russian Twist

Kettlebell Sit Ups

Kettlebell Leg + Hip Raise

Kettlebell Side Bend

Kettlebell Crunch

Abdominal Crunch Machine

Burpees

Plank

Saturday WOD + Buffet Dinner

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.  

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

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

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

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

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

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.

Do’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)

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

Workout Wednesday

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Weekly Recap

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

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.

Here’s what Morton’s Neuroma looks like.

If 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.

Also 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.

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

Dairy Free Challenge: Day 1

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

Monday Motivation

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

30 Day Challenge #3 March Motivation

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

Juicing

Today I juiced something new.

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

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

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

Wheat Belly Diet Explained

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.

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

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

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

Low Carb Banana Bread

I made this today and it was delicious.  I found the recipe on the link below, the only thing I changed was that I didn’t add the walnuts and I used vanilla syrup.

http://ggiswheatfree.wordpress.com/2013/01/16/easy-banana-walnut-bread-gluten-free-grain-free-and-dairy-free/

Low Carb Banana Bread
1 C almond flour
1/3 C coconut flour
3/4 tsp salt
1 tsp baking soda
1/2 tsp baking powder
3 TB coconut oil, melted (or butter)
3 eggs
2 ripe bananas, mashed
1/3 C sugar-free syrup (I used Torani vanilla flavored)
1 TB vanilla
2 TB water

Preparation
Preheat oven to 350 degrees. Grease a bread pan with butter or coconut oil.
Combine almond flour, coconut flour, baking powder, baking soda and salt in a large mixing bowl.
Whisk to combine completely.
In a separate bowl, combine mashed bananas, eggs, coconut oil, syrup, vanilla, and water.
Add to dry ingredients and mix until combined.

Batter, mixed and ready to go in the pan.

Pour into prepared pan and smooth out on top.
Bake at 350 for a total of 40-45 minutes (or until a skewer inserted in the middle of the loaf comes out cleanly), rotating once halfway through bake time.

Remove to wire rack to cool, removing from pan after cooling slightly.
Serve with butter, whipped cream or cream cheese.
(Total carbs about 80 for the loaf, 5g net carbs each for 16 slices.)

Valentine’s Day Gift Ideas

Here’s  few healthy options:

1. A gym membership (so you can sweat it out together at the gym
2. A heart rate monitor watch (for your gym rat)
3. Excerise clothes (I love LuluLemon)
4. A new water bottle or Blender Bottle
5. Ipod  (listen while you workout)
6. iTunes gift card Or a healthy cookbook
7. A box of their favorite protein bars(instead of a heart shaped box)
8. Running shoes
9. Gym bag
10. Weight Lifting gloves
11. Gym towel
12. Yoga matt
13. Magazine subscription (Fitness, Health)
14. Gift Basket: Dry shampoo, Headbands, Make-up,Flip flips

What are you giving or hoping to receive for Valentine’s day?

Counting Calories

This week I’m trying something that I haven’t done in a very long time.  I want to switch things up with my diet, I’m not abandoning my low carb lifestyle but I’m going to count calories this week and stay low carb also.

It’s going to be easy since I’m using My Fitness Pal, it’s a great tool.  You can use it on your computer or on your smartphone, tablet, ipod etc

Don’t get me wrong when I say easy I mean counting calories since My Fitness Pal will do all the work for me.  But it’s up to me to make the right food choices as with any diet.

30 Day Challenge #2

Hello everyone,

It’s a cold winter morning and I have just the thing to heat things up.
It’s my second 30 Day Challenge.  This month my goal is to lose 5 pounds.
Sounds simple enough right, smaller goals are more attainable than looking at a big number.

Let’s call this month Five Pound February !!!  It’s a short month so I really have to push myself to get it done.

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 February 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

30 Day Challenge #1 – Recap

Well it’s the last day of my first 30 day Challenge.

Here’s a recap of this month.

I’ve lost 5.2 pounds.
I’ve tried Zumba for the first time.
I tried new recipes. (Zucchini spaghetti, Protein Bars, Quiche Muffins)

Bacon and Cheese Quiche Muffins 3g

My family loved these, my kids even took them for their school lunch.  It was delicious and I’ll be trying new variations.

Bacon & Cheese Quiche Muffins

Ingredients:
4 eggs
1 cup 1% milk
1 cup grated cheddar cheese
10 strips precooked, diced  low sodium cooked bacon
2 Tbsp coconut flour
2 Tbsp diced green onions
 dash of pepper

Preparation:

Preheat oven to 350 degrees F .  Line 12 muffin cups with paper liners.
In a large bowl, combine eggs, coconut flour, milk, until well combined.

Add bacon, cheese, green onions and pepper, stir to blend. Using a 1/3 cup measuring cup, scoop into prepared muffin pan.

Bake in preheated oven until eggs have set, about 20 minutes.
Let cool for 10 minutes before serving.

Makes: 12 muffins

Nutritional Facts:
Calories: 159
Fat: 13
Carbs: 3
Protein: 7

Peanut Butter Protein Bars 1g

Here’s a quick and easy peanut butter protein bar.

Ingredients:

1 scoop Low Carb Whey Protein Powder
2 Tablespoons all natural peanut butter, no sugar added
2 Tablespoons butter

Preparation:

In a small bowl microwave and melt butter and peanut butter together, then add the protein powder and mix until well combined.

Place in between two sheets of wax paper and  roll out flat.  Using a ruler measure 4′x4′, this will give you 4 equal bars.

Then place in the fridge until firm.

Nutritional Facts:

Calories: 139
Fat: 10
Carbs: 2 g
Fiber: 1 g
Protein: 11 g
Net Carbs: 1

30 Day Challenge Weigh-In #3

Week 3~~~Weigh-In~~~

 I’m down -2.2 pounds  I was hoping for more but I’ll take this.

What I Ate This Week

Here’s a few meals I had this week.

Lunch, leftover chicken, coleslaw & salad with Caesar dressi

This was a quick lunch, tuna, mayo, green onions, coleslaw.

Rainbow trout onions, lemon juice & herbs.

I had half a fillet of trout, shrimp with sauteed celery, onion, garlic & butter, brussel sprouts, olives.

Flattened meatball with yellow peppers, onions, mushrooms, coleslaw, olives.

Bun less lean beef burger, coleslaw, green beans.

Lamb roast, roasted cauliflower, onions, potato

Yummy kale chips

Try Something New…Food,Fitness

This week I did a Zumba class with a few friends and it was all our first time.  We all had a great workout and we laughed so much.

Another first was I did a double yesterday.  I did a Spin class in the morning and at night I did a Abs class and 30 min on the Stair master.

Today I did a Pilates class and loved it.  This is something that I thought I wouldn’t like since it looks so boring.  But I tried it a few months ago and I love it.  I do it twice a week.  Pilates is all about slow and controlled movement.  Give it a try…But I’m warning you it’s addictive.

As for food I tried Mio the water enhancer and it’s great.  Quick & easy a little squirt in my glass and I’m easily getting in all my water for the day.

Have you tried something new?
Tell us about it.

30 Day Challenge Weigh-in #1

It’s my first weigh-in for this 30 day challenge.
I lost 3 pounds YIPPEE!!
You can’t see me but I’m doing a happy dance.

How did you all do this first week?

20 Days and counting

Low Carb Coleslaw Recipe

Tomorrow is my first weigh-in of my 30 Day Challenge.  I haven’t weighed myself all week, so I hope it’ll be a nice surprise.  *crossing fingers*
Please let me know how you all are doing too.

I made this coleslaw and just had to share the recipe, hope you like it.
I prefer vinegar based coleslaw, you can always add more Splenda for a sweeter coleslaw and some mayonnaise for a creamy version.

Low Carb Vinegar Based Coleslaw

Ingredients:
1 head of cabbage, shredded
1 cup white vinegar
1/4 cup Splenda
Half salt
Pepper

Preparations:
Place shredded cabbage in a large bowl and set aside.
In a small pan bring to boil the vinegar, Splenda, half salt and pepper.
Pour hot vinegar mixture over cabbage, stir and cover with plastic wrap.
Let sit over night and then drain the juices and place in a smaller container.

Enjoy!!

Note:  For my next batch I’m going to add 1 tsp. celery seeds.

Fitness Routine for 2013

I’ve created this fitness routine for myself so I have a plan to stick by.   If all goes well I’ll switch things up in a few months.  I plan on going 4-5 times a week, I‘ve added day and evening routines to suit my schedule.  I’ll keep you posted and let you know how this is working for me.

Please share your workout routines.

Monday - Morning
Spin Class (60 min)
Kettlebells – Full Body (60 min)

Monday – Evening
Abs Class (25 min)
Spin Class (60 min)

Tuesday – Morning
Stair Master (30 min)
Weight Training – Arms (25 min)
Pilates (Core) (60 min)

Tuesday – Evening
Body Sculpt (60 min)

Wednesday- Morning
Spin Class (60 min)
Kettlebells – Full Body (60 min)

Wednesday – Evening
Yoga (60 min)

Thursday- Morning
Stair Master (30 min)
Weight Training (55 min)
Pilates (Core)  (60 min)

Thursday – Evening
Body Sculpt (60 min)
Kickboxing (60 min)

Friday
Stair Master (30 min)
Kettlebells – Full Body (60 min)
Abs Class (25 min)

Saturday
Yoga (60 min)

Sunday
Rest

Low Carb Almond Brownies 2g

Low Carb Almond Brownies

Ingredients:

7 cubes of unsweetened bakers chocolate
1 cup unsalted butter
1/2 cup Xylitol
1/2 cup Splenda
3 large eggs
2 teaspoons pure vanilla extract
1/4 cup unsweetened dutch process cocoa powder
1/4 teaspoon salt
1 1/4 cup ground almonds

*I made my own almond flour since I didn’t have any.  I used raw whole almonds and i just simple ground them in my food processor.  For a finer grind you can use a coffee grinder. *

Preparations:
Preheat oven to 350F.
Line 8′ x 8′ baking dish with parchment paper.
Place butter and chocolate in a heat proof bowl to make double boiler by placing it over simmering pot of water and let melt.
Remove from heat when about 3/4 of the way melted.
Whisk until completely smooth. Set aside.

In a mixing bowl, add eggs, xylitol, Splenda and vanilla extract.
Using a paddle attachment, beat on high until the mixture is pale and doubled in volume.
Add the cocoa powder into the melted chocolate mixture, whisk until smooth.
Quickly whisk in 1/3 of egg mixture until combined.
Using a rubber spatula, carefully fold in the remaining egg mixture, almond flour, and salt.
Mix just until combined. Pour batter into prepared pan.

Bake 25-30 minutes on 350F.

Let cool in pan before removing and cutting.

Cut into 25 equal pieces.

Nutritional information per 1 brownie (25 servings):

Calories 168
Carbohydrates: 7.5 g
Sugars: 1.40 g
Fiber:  1.46g
Sugar alcohols: 4.03 g
Net Carbohydrates: 2.20 g
Protein: 2.91 g
Fat:   14.65 g

Fit for Fall Weight Loss Challenge ~ Week # 1~ Weigh-In

Well this first week started  off really badly even though I had great intentions of eating right and working out daily.
Monday night I was hit with the beginnings of a cold/flu.  My kids were so kind to share their germs with me
All I wanted was to stay in bed and drink tea and soup.  Mind you that staying in bed all day didn’t happen since my kids needed me as well, we drank  every type of herbal decaffeinated tea and chicken soup.

The only exercise I did this week was a spin class Monday morning and many trips to the pharmacy

To my surprise I’m down 1.2 pounds this week!!  I guess a liquid diet is a great way to jump start a weight loss…LOL

Fit for Fall Weigh-In:

Starting Weight: 158.6 lbs
Total Pounds Lost: -1.2 lbs
Goal Weight: 148.6 lbs

Sept 10-16 Week 1: 157.4 [-1.2 lbs]
Sept 17-23 Week 2:
Sept 24- 30 Week 3:
Oct 01-07    Week 4:
Oct 08-14 Week 5:

How was your week?

Wishing you much success and happiness!

Marisa

Flu Fighting Juice

My kids are back to school and as luck would have it they’re already sick and spread it with the rest of us.
So much for this weeks plan of working out everyday and tracking my food. All I want is comfort food.
I know it has to run its course but I’m going to try and speed things along.

I did a little research on immune boosting foods and decided to juice them.
Plus I bought vitamin D & C tablets to give us a little more boost since we’re already sick.

Here’s the flu fighting juice recipe.

A handful of parsley
2 small oranges
1 granny smith apple
1 garlic clove
1 slice of fresh ginger
1/2 of a beet
2 carrots

Start the juicer and have your kids join in to make the juice.

Let the juicing begin!!

What are some of your favorite juicing recipes?

Stay Healthy!!!

Fit for Fall Challenge – Sign Up

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 so we give into temptations.  

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 by leaving a comment on my weekly Fit for Fall Challenge posts. 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: 158.6 lbs.  My goal is to lose 2 lbs a week for a total of 10 pounds.  I’ll be using the “My Fitness Pal” app for my iPod so I can track my food, exercise, water etc.  Also I’ll be posting recipes, my workout log and my weigh in for the week.

Fit for fall Weight Loss Challenge:

Starting Weight: 158.6 lbs
Total Pounds Lost: 0 lbs
Goal Weight: 148.6 lbs

Sept 10-16 Week 1:
Sept 17-23 Week 2:
Sept 24- 30 Week 3:
Oct 01-07    Week 4:
Oct 08-14 Week 5:

Wishing you much success and happiness!

Marisa

Low Carb Mashed Cauliflower

Many years ago I made mashed cauliflower also known as Faux-Tatoes and my kids didn’t like them at all.  In fact it was really funny when my son said the mashed potatoes taste funny and thought they’ve gone bad as in rotten…HAHAHA!!

Last night for dinner I decided to try to make those rotten mashed potatoes again but this time I’ll add a few more in ingredients other than butter and salt.  As I was pureeing them in the food processor I was thinking of what I would normally put in mashed potatoes and that’s when the sour cream came to mind.  Then I added sharp cheddar cheese because you can’t go wrong with cheese!!! 

When I placed the bowl on the dinner table my kids were so happy to see mashed potatoes so they piled  it on their plates and after the first bite they’re like Hey mom this isn’t potatoes its that cauliflower again??  Well it’s really good!!!
I was so happy to hear that as they went in for seconds.  I almost had to hurry to get a serving for myself hahaha!!!

Hope you like it. 

Next time I make this I might try to make it as a casserole au gratin.
Coming soon !!

What do you put in your mashed cauliflower??

Mashed Cauliflower

Ingredients

1 large head cauliflower (about 2 pounds), broken into florets
1/4 cup sour cream
1/4 cup sharp cheddar cheese
1  Tablespoon butter
1 Teaspoon salt
1/4  Teaspoon garlic powder
1/4  Teaspoon onion powder

Preparations:

In a large pot add water and cauliflower florets and bring water to a boil over high heat.
Cover tightly, cook until tender, 10–12 minutes, and drain.
Purée cauliflower in a food processor.
Add sour cream, butter, garlic powder, onion powder, cheese and salt; process until smooth and well combined.
Place in a serving bowl and sprinkle with extra cheddar if desired.
Serves: 6

Net Carbs: 2.8
Fiber: 2.5
Protein: 2.5
Fat: 6
Calories: 77

Beef Stroganoff

I made this for the first time and it was a huge hit. I made noodles for my kids and a salad for myself.
It’s an easy recipe that you can whip up in a jiffy.
I used thinly sliced eye of round beef cutlets and it was tender and delicious.

Beef Stroganoff

Ingredients:
8 large cutlets of beef (eye of round) cut into thin strips
1/8 teaspoon salt
1/8 teaspoon pepper
2 tablespoons canola oil
1 tablespoon butter
½ cup finely chopped onion
6 ounce small white mushrooms
¼ cup dry white wine
1 cup beef broth with 3/4 cup water
¼ cup sour cream
1 teaspoon Dijon mustard

Preparations:
Heat oven to warm setting. Sprinkle meat with salt and pepper.
In a large nonstick skillet heat oil over medium-high heat. Brown meat. Transfer to a platter and place in oven.
Melt butter in skillet; add onion and cook 3 minutes, until softened.
Add mushrooms. Cook 10 minutes, stirring occasionally, until mushroom liquid evaporates.
Add wine; cook 5 minutes.
Stir in beef broth and cook 10 minutes, until mushrooms are coated with a thick sauce.
Stir in sour cream and mustard. Add meat and accumulated juices.
Reduce heat to low and cook 2-3 minutes, until meat is heated through.
Season to taste with salt and pepper.

Nutritional Information Per Serving:
Net Carbs: 3.5 grams
Fiber: 0.5 grams
Protein: 32 grams
Fat: 24.5 grams
Calories: 379

Easy Minestrone Soup

Servings: 8

Prep Time: 10 minutes

Ingredients:

• 6 cups low sodium fat free chicken broth
• 1 can tomato soup (I used Campbell’s Tomato Soup)
• 2 cups frozen cut green beans
• 1 cup frozen broccoli
• 1 small onion, diced
• 1/2 red bell pepper, diced
• 2 garlic cloves, minced
• 1-2 cups chopped zucchini
• 2 tablespoons olive oil
• 2 teaspoons garlic powder
• 1 teaspoon oregano
• 1 teaspoon basil
• salt and pepper to taste

Preparations:

1. In a large soup pot add oil, onions, garlic, red pepper, broccoli and green beans.
   Sauté for 5 mins until onions are translucent.
2. Pour the broth and tomato soup and add the rest of the ingredients and give it a stir.
3. Simmer for 20 -30 minutes.
4. Serve with grated Parmesan cheese if desired.
   Enjoy!

 

Microwaving Spaghetti Squash

Spaghetti Squash

Cut squash in half lengthwise and remove seeds and fibers. Cover one side with plastic wrap and refrigerate. Will keep for several days.

Place half of squash in Pyrex plate with cut side up.
Add 1/3 cup water and cook on high for 8-10 minutes. Check for tenderness.
Scrape strands out with fork.

Season with the salt, pepper, butter or tomato sauce grated Parmesan cheese.

Low Carb Vanilla Ice Cream

I scream,

You scream,

WE ALL scream for ICE CREAM!!

Even us low carbers!!

Low Carb Vanilla Ice Cream

Ingredients:
1/2 cup splenda
1 Tbsp real vanilla extract
1/4 tsp salt
3 1/4 c heavy cream

Preparation:
Combine cream, splenda, salt and vanilla in a large measuring cup or bowl an refrigerate for one hours.

Pour into ice cream freezer can and process according to manufacturer’s directions. 

Makes 8 – 1/2 cup servings.
4 net carbs per serving.

NOTE:  It’s very high in fat and calories but I’m going to make a healthier version since I find this too rich for me and I’m going to cut down on the splenda too.

I like to drizzle some sugar-free chocolate syrup on top.

Low Carb Weekly Menu July 30-Aug 5

I just bought this Atkins Cookbook and I’m eager to try some recipes.  So this week I’m going to make a new recipe from this book, they’re in no particular order, so it’s whatever I feel like making that day.  Just knowing that I have  meals picked out is half the battle when it comes to making dinner.
I’ll post pics and let you know if it was a HIT or a Miss.

Weekly Dinner Menu- Monday July 30 to Sunday August 5, 2012

Thai Chicken Curry = 6 Carbs
(Cookbook pg. 152)

Veal Marsala = 7 Carbs
(Cookbook pg. 179)

Sauteed Italian Sausage with Fennel = 6 Carbs
(Cookbook pg. 172)

Peppery Spicy Baby Back Ribs = 2 Carbs
(Cookbook pg. 169)

Shrimp Diablo = 7 Carbs
(Cookbook pg. 198)

Beef and Asian Vegetable Stir Fry = 10 Carbs
(Cookbook pg. 163)

Green Goddess Grilled Chicken = 2 Carbs
(Cookbook pg. 149)

Sides:
Roasted broccoli
Green beans with almond slivers
Green salad with vinaigrette
Parsley salad
Rapini
Greek salad (tomato, cucumber, onion, green pepper, oregano & olive oil)
Peas & Corn (for kids)

Snacks:
Greek yogurt with blueberries
Broccoli (raw) with Ranch sour cream dip
Celery sticks filled with cream cheese
Sugar free biscotti
Almonds (raw) 10 pcs
Kale chips
Pepperoni chips
Sugar Free Jello

Almond Butter Greek Yogurt

You can almost see my digital food scale poking out next to the almonds.  I weighed 175 grams of yogurt.

This is so good it should be illegal, it’s got a cheesecake like creaminess to it.  YUMMY!!!

I’ve recently discovered Greek yogurt and I’ve been having it every morning.  I switch the toppings so not to get bored. 
For this super easy recipe I added unsweetened almond butter and they taste good together.  I also sprinkled some cinnamon, chia seeds, splenda and sliced almonds, the nuts add a nice crunch.  This is a delicious and filling for breakfast or snack.

Almond Butter Greek Yogurt

Ingredients:
3/4 cup (175 gr) fat-free Greek yogurt
1 tablespoon unsweetened almond butter
1/2 teaspoon splenda
1/2 teaspoon chia seeds
1/4 teaspoon cinnamon
1 tablespoons sliced raw almonds

Directions:
In a small bowl, mix yogurt, splenda, cinnamon and almond butter together until blended.
Top with chia seeds and sliced almonds.

Bon Appetite!!

Nutritional info:
Calories: 260
Fat: 13 g
Protein: 22 g
Carbs: 12 g
Fiber: 6 g
Net Carb: 6 g

Note: You can also use all natural unsweetened peanut butter instead of the almond butter.
Another option is to omit the cinnamon and almond butter and add chopped blueberries or strawberries and a touch of splenda.  I use the splenda to take away some of the tartness of the yogurt.

What do you mix into your Greek yogurt?

Lentil Soup

Lentil Soup

Ingredients:
1 tablespoon olive oil
1 onion, chopped
4 cups beef broth or chicken broth
1 cup dry lentils, rinsed
1/4 cup tomato paste
1 teaspoon Italian seasoning
Salt and pepper to taste

Preparation:

In a large saucepan over medium heat, combine the oil and onions and saute for 5 minutes, or until onions are tender. Add the broth and bring mixture to a boil.

Add the lentils, tomato paste and seasoning. Reduce heat to low, cover and simmer for 45 minutes, or until lentils are tender.
Salt and pepper to taste.

Nutritional Information:

Servings Per Recipe: 6

Amount Per Serving

Calories: 155
Fat: 3.0g
Carbohydrates: 21.7g
Protein: 10.5g
Dietary Fiber: 10.3g
Sodium: 582.2mg

Net Carbs: 11.4 g

Fennel and Green Apple Salad

Fennel and Green Apple Salad

4 Servings

Ingredients
2 tablespoons orange juice
1 tablespoon lemon juice
1 tablespoon olive oil
1 Granny Smith apple, thinly sliced
1 fennel bulb, trimmed and thinly sliced

Preparation

Whisk together the orange juice, lemon juice and olive oil in a large bowl.
Add the apple and fennel and toss until well mixed.

Serve immediately.

Nutritional Facts:

Calories 76 g
Fat   3.6g
Carbs  11.7g
Fiber   2.9g
Sugar 5.5g
Protein 0.9g
Net Carbs 8.8 g per serving

Steel Cut Oats Yogurt Berries Chia

This breakfast is very high in carbs but it’s loaded with protein, fiber and it’s low in calories and fat.  The best part about this is that it keeps you full for a very long time. 

I cook the oats ahead of time so that I can have them ready for the morning and just heat it up.  I cook the oats a little different than most people.  I don’t like the soupy gooey glue like slop oats.  Instead I cook the oats as I would rice.  I  cooked the steel cut oats in boiling water for about 15-20 mins until al dente.  Then I drain the oats in a collander and rinse it to remove all the starch.  Drain well and they can now be store in the fridge for up to a week and all you have to do is choose between hot or cold.  For this recipe I went with a cold breakfast.  But if you like a hot bowl of oats measure 1/2 cup of cooked oats, with 1/2 almond milk, and season with what you like.  We like cinnamon and a tsp of almond butter or peanut butter, then warm in the microwave and enjoy!!!

Steel Cut Oats Yogurt Berries Chia

Ingredients

1/2 cup cooked Steel Cut Oats
1/2 cup Astro Yogurt – Zero% Fat Free (Vanilla)
3 small Strawberries, sliced
4 small Blackberries
1/2 Tbsp Chia seeds, dry seeds

Preparation

Combine all ingredinets in a bowl and enjoy!!

Nutritional Info

• Servings Per Recipe: 1
• Amount Per Serving

• Calories: 170.7
• Total Fat: 3.7 g
• Cholesterol: 5.0 mg
• Sodium: 61.5 mg
• Total Carbs: 28.5 g
• Dietary Fiber: 6.3 g
• Protein: 9.3 g
• Net Carbs: 22.2 g

Low Carb Mojito

Low Carb Mojito

Serves: 1

Ingredients:

1 lime, cut into 4 wedges
8 fresh mint leaves
1/4 cup white rum
1 packet Splenda (or Stevia)
1 cup ice cubes
Club Soda

Preparation
Combine lime wedges and mint in the bottom of a large cocktail glass.
Use a muddler or the bottom of a wooden spoon to crush the mint and lime together, releasing the juices and oils.
Pour in the rum, ice, and Splenda, and use a spoon to stir.
Top off with club soda and serve garnished with an additional sprig or mint or lime slice.