Raspberry Spinach Salad

Raspberry Spinach Salad

Ingredients:

2 Tablespoons Raspberry Vinegar
2 Tablespoons sugar free Raspberry Jam
3 packets Splenda
1/3 cup olive oil
8 cups Spinach, rinsed, stemmed and torn into pieces
3/4 cup coarsely chopped pecans or toasted almond slices
1 cup Fresh Raspberries

Dressing:
Combine vinegar and jam in blender or small bowl.
Add Splenda and mix well. Add oil in thin stream, blending well.

Toss spinach with 1/2 of the nuts, 1/2 of the raspberries, and the dressing.
Top with the remaining ingredients.

Serve immediately.

Serves 2

Net Carbs: 5 grams per serving.

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

Monday Workout of The Day

This was my workout for today.  I’m doing a 6 Day/2 day split strength training.
The 2 day split keeps it simple, here’s my 6 Day/2 day split

Mon/Wed/Fri – Upper Body & Back
Tue/Thur/Sat – Lower Body & Abs & Pilates
Cardio - Everyday

Monday Upper Body & Back Workout

Cardio:   Stairmill 30 mins = 350 calories

Seated Fly 40 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Seated Row 55 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps

Seated Wide Lat Pulldown  70 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Chest Press 30 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Hammer Front Pulldown 80 lb. (40 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Hammer Incline Chess Press 40 lb. (20 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Dumbbell Bicep Curl Standing 20 lb (10 lb. x 2)
4 sets: 12 reps

Dumbbell Tricep Kickbacks 20 lb (10 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Dumbbell Tricep Extension Standing 20 lb (10 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Back Extensions
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

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

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

March Is Motivation Month

March is all about keeping our New Years Resolutions.  Some of us have already forgotten what we pledged we’d do different this year.

So for this month I’ll be reconfirming my dedication to getting to my goal this year and losing the weight and getting all my jiggling parts to stop jiggling…HAHAHA

Motivation Month will include:

• Tips & Tricks to keep the momentum going
• I will post motivational posters

I’d love to hear from you, please add comments and tell me what helps motivate you to keep going.

To kick things off here’s a great motivational poster

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

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.

Egg Salad Brancrisp Sandwich

Ingredients:

2 hard boiled eggs, mashed
Miracle whip Fat free
Half salt
Pepper
Onion powder
2 pcs Brancrisp crackers 

Preparation:

Mash the eggs, miracle whip and spices.  To soften the brancrisp crackers I quickly ran them under water and shook off the excess water.  Drizzled extra virgin olive oil on the brancrisp and pile on the egg salad.

Enjoy

What I Ate This Week

Here’s just a few things I ate this week.

Raspberry & Psyllium Protein Shake

Chicken souvlaki, taziki, broccoli.

Beef burger, onions, cheese, avocado, olives, salad.

Homemade Vinegar based coleslaw.

Beef Short ribs, served with coleslaw.

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

30 Day Challenge

It’s a New Year and some of us have New Year Resolutions to lose weight and get fit.  Whatever your New Years Resolutions are here’s a 30 Day Challenge to keep us motivated.

They say it takes 30 days to create a habit, so why not create a good habit.  By starting with a 30 day challenge, it’s baby steps to get to our ultimate goal.

For myself I have to get back on my low carb lifestyle and really stick to it.  I’m going to be strict about it because I know that’s what works for me.

So who’s with me??? 

On February 1, 2013 I’ll begin another 30 Day Challenge and I’ll keep doing this until I get to my ultimate goal. *Crossing fingers* I hope to get there before Summer

I have a countdown counter to count the days so please feel free to leave comments on how you’re doing.

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

Not Nonna’s Lasagna

Hi everyone,

I haven’t been posting lately since there’s nothing new to tell.  As for food I keep making the same recipes over and over again so there was nothing to post until now.

My kids love my mom’s lasagna and for those who don’t know Nonna means Grandmother in Italian, hence the name..hahaha  It’s definitely not Nonna’s lasagna but my kids and husband love this.  Hope you like it too.

Not Nonna’s Lasagna

2 cups of homemade tomato sauce or store bought
1 package of defrosted chopped spinach 300 g
1 cup shredded mozzarella cheese
½ cup grated Parmesan cheese
1 lbs lean ground beef
1 lb lean Italian sausage (casing removed)
1 small chopped onion
2 cloves garlic, minced
salt and pepper to taste
2 tablespoons olive oil

Bechamel Sauce

2 tablespoon butter
1 tablespoon coconut flour
1 cup almond milk
dash of garlic powder
salt and pepper to taste

Bechamel Sauce

Melt butter in a large saucepan over medium heat. Once melted, stir in the coconut flour until smooth.  Stir the flour and slowly whisk in milk until thickened.  Season with salt, pepper and garlic powder.  Set aside and prepare the rest of the dish.

In a large skillet, heat oil. Add beef , with a rubber spatula crumble meat and sauté until thoroughly cooked.  Drain fat and set aside in a large bowl.  Do the same with the Italian sausage.  Combing the beef and pork together in the bowl, add garlic powder, salt and pepper.

In the same large skillet, heat oil.  Add onions and garlic and sauté.  Add spinach. Mix the spinach and the meat till thoroughly combined. Set aside.

Spread tomato sauce on the bottom of an 8×8” baking pan.  Layer meat, béchamel sauce, sprinkle ½ of mozzarella and grated parmesan cheese. Repeat layers.

Pre- heat oven to 350 degrees Fahrenheit.

Cover with foil and bake 350F for 50 min – 1 hour. Take foil off after 30 mins of baking.

Let rest at least 10 mins before cutting into.

Serves 6

This is a great dish that you can make ahead of time, covered and refrigerate until needed.

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

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

Mango Cucumber Salad

Lately I’ve been tracking my food using My Fitness Pal and I really like, I tell everyone about it.  You can go online at www.myfitnesspal.com and see for yourself how great it is.  I’ve been working out as usual but some days are better than others.  My gym has changed their aerobics classes for the summer schedule and they’ve removed Pilates for the summer and put a dance class, it’s sorta like Zumba.  I’m not into that type of exercise so now I have to adjust my workouts, plus I’m going to give Yoga a try.  I know it’s not like Pilates but stretching is good for the body.

I’m seeing some results but I want the flatter tummy but I feel it’s taking forever to get there.  I might have to re-think some workout.

Looking forward to the nicer weather and seeing family and friends.
Last night I made this quick and refreshing salad.  Hope you like it.

Enjoy!! 

Mango Cucumber Salad

Ingredients

2 ripe mango, peeled and cut into chunks;
1 small cucumber; very thinly slices;
a handful of mint, chopped;
thinly sliced red onion
juice of 1 lime (depends on your taste, you can add more or less)
a dash of red pepper flakes
2 Tablespoons of chopped cashews

Preparation:

Combine the mango, cucumber, onions, and herbs.
Squeeze over lime to taste.
Season with red pepper flakes and nuts.
Toss gently.

Refrigerate for at least 20 minutes. Toss again before 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.

Slimmer By Summer Weight Loss Challenge: Weigh-In # 4

Slimmer By Summer Weight Loss Challenge:

Week 4:  Weigh In

Here’s my weigh-in for week 4

Starting Weight:  156.0 lbs
Current Weight:  153.0 lbs
Total Pounds Lost: 3 lbs
Goal Weight: 144 lbs

Oopsies!!!  I forgot to weigh-in last week for week 3 but I stayed the same.  

For this week 4 weigh-in I’m down -2.0 pounds!!!  Woohoo!!!  I think the scale Gods felt sorry for me since I’ve been so sick.  I haven’t worked out at all and I miss it.

I’m loving the “My Fitness Pal” app for my ipod.  I’m tracking my food, exercise, water etc and it calculates everything for me.  It’s so easy and I can scan bar codes to enter my food.  Very high tech LOL.

Wishing you much success and happiness!

Marisa

Today’s Challenge: Portion Control

Today’s Challenge:  Portion Control

Today’s challenge is to read labels and watch your portions.  When starting a diet we’re very careful about what we chose to eat, we may even weigh our food and write our meals in a food diary but after awhile we stop reading labels and our portions get larger and larger and then we wonder “Why am I not losing weight anymore?  Oh it must be the diet.”  Then we move onto the next fad diet on the market.

So read labels and familiarize yourself with the food you’ve been eating.  Dust off that scale and start to weigh your food again and write it down.

Fact: 1 pound of body fat stores ~3,500 calories.

To lose 1 pound in 1 week cut back on 500 calories per day x 7 days = 3,500 calories.

At the end of the day please feel free to post here in the comment box tell me what was your biggest surprise after reading the labels again.

Yogourt-licious Snack

 

These three simple ingredients make a very delicious snack, packed with protein, calcium, fiber and low in carbs.

I used raw almonds for a the crunch factor but you can use roasted almonds or any other nuts you may like.

Enjoy!!

Yogurt-licious Snack

Combine 1/2 cup Source Cherry Yogurt (or any flavor you chose) =5 gr carbs
10 Raw Almonds =1 gr carbs
1 Tablespoons Fiber 1 Cereal =1 gr carbs

7 grams Total Net Carbs

Baccalà Salad~Salted Cod Salad

Dried Salted Cod – Baccalà

Baccalà is Italian for salted cod. Most baccalà dishes require that the fish be soaked in water over night and changing water numerous times to remove excess saltiness.

Ingredients:

2 lbs. Soaked Baccalà for 24 hours, changing water frequently
2 stalks of celery thinly sliced
¼ cup Pitted Green Olives cut into halves
3 Tbl. Extra Virgin Olive Oil
juice of 1 lemon
1 tsp. Black Pepper
2 tsp. Garlic (chopped)
1/2 cup Fresh Parsley (chopped)

Preparation:

Boil Baccala for 10 -15 minutes, until it is soft and flakes when pulled apart.
Drain boiled Baccala in a colander.
For the dressing: In a large bowl, add celery, olives, garlic, olive oil, lemon juice, parsley and pepper.
Gently break Baccala apart by hand and add to the dressing mixture.
Mix all ingredients.
Chill for 1 hour and serve.

Happy Easter!!!

What’s been on my plate

Breakfast

Lunch

Dinner

Snacks

Easter Spring Fling Weight Loss Challenge: Week 6 Weight-In

Week 6:  Weigh In

Here’s my weigh-in for week 6.

Starting Weight: 157 lbs
Current Weight:  155.4 lbs
Pounds Lost: 2 lbs
Goal Weight: 147 lbs

Holy Cow!!!  I don’t know what’s going on but I’m up 0.4.  I’m going to have to get down and dirty and really step it up a few notches since there’s just one week left for this challenge. 

How did everyone do this week?  

Share your progress with us!

Easter Spring Fling Weight Loss Challenge

It’s time for a weight loss challenge!! 

Here are the guidelines for the Easter Spring Fling Weight Loss Challenge:

1. The challenge will run from Friday February 19, 2012 to Friday April 6, 2012 (That’s Good Friday)

2. You may join the challenge at any time, late-comers are most welcome.  To join the challenge,  use the comment box to post your, starting weight,  and goal weight.
Example:    Starting Weight:      190 lbs
                   Goal Weight:             177 lbs
You may choose any goal you like. This is a 7 week challenge, a realistic goal is 1-2 pounds a week.  That’s 7-14 pounds lost.

3. Pick a day for your weekly weigh-in, and stick to it a closely as you can. Then post your current weight each week.

4. You are encouraged to share how you are doing during the challenge, and especially to give each other support.

If you have any questions, please do not hesitate to post them.
Wishing you much success and happiness!

Marisa

Bacon Wrapped Blue Cheese Stuffed Chicken

I made this dinner for my family on Valentine’s Day.  It was the first time I made this and it was a huge hit, everyone had two pieces of chicken just as I expected.  It’s going to be a keeper that’s for sure.

Bacon Wrapped Blue Cheese Stuffed Chicken

Ingredients:
8 boneless, skinless chicken breasts
Black pepper
½ cup blue cheese crumbles
16 slices bacon
Roasted garlic spice
Salt & pepper

Preparations:
Using a small sharp knife cut into the thick end of the chicken and butterfly the breast.  Season the chicken with pepper, add the blue cheese and stuff the breasts. Spiral-wrap the breasts with 2 slices of bacon tightly to cover the meat evenly. Place chicken in a nonstick fry pan cook on low to medium heat for 40-55 minutes until bacon is crispy and chicken is firm.

Blue cheese and stuff the breasts

Chicken in a non stick pan

I served this with steamed asparagus and Caesar salad (no croutons).

Greek Style Chicken Breasts

Greek Style Chicken Breasts

Serves: 6

Ingredients:

10 pitted kalamata olives, halved
2 Tablespoons extra virgin olive oil
1 Teaspoon salt
1 Tablespoon chopped fresh mint
1 Tablespoon chopped fresh oregano
4 oz crumbled Feta cheese
4 medium lemons, thinly sliced
3 Pounds chicken breasts
8 garlic cloves, peeled
1 Tablespoon fresh lemon juice
1 Teaspoon pepper

Preparation:

Arrange rack in center of oven. Heat oven to 350°F. Layer lemon slices on the bottom of a 13×9 baking dish; set aside. Gently run your fingers between chicken breast and the skin to loosen skin.

Press 2 garlic cloves through a garlic press. Lift the skin from 1 breast and rub garlic between skin and breast. Repeat process with remaining chicken breasts and garlic cloves. Drizzle olive oil and lemon juice over chicken breasts. Sprinkle with salt and pepper and rub into skin. Place chicken breasts over the lemon slices in prepared pan.

Combine mint and oregano in a small bowl; evenly sprinkle over chicken breasts. Sprinkle olives over chicken and bake for 45 minutes, until juices run clear when chicken is pricked with a fork. Remove from oven and sprinkle with feta. Bake 5 minutes more. Serve with pan juices.

Net Carbs:   5
Fiber:   1.5
Protein:   50.5
Fat:   31.5
Calories:   516

Are You A Gym Rat?

Definition:  Gym Rat
One who spends entirely too much time partaking in muscle building, strength training, cardiovascular, or aerobic activity. Specifically, one who does so at a health club or gym.

Ok I have to admit I’ve become a gym rat.  I’ve come a long way from the person who joined the gym just 6 months ago.  I was so nervous about going to the gym alone that just the thought of going there without my husband was inconceivable.  I didn’t know how to use the machines nor would I wonder around to find out what the gym offered.

My husband & I started going to the aerobics classes and then I started going on my own.  As I felt more comfortable in my surroundings I would jump on a machine and take it for a spin.

I’m not one who goes to the gym to chit chat, I’m there to workout.  There’s some people at the gym that don’t break a sweat cuz they’re too busy talking and don’t want to ruin their make up. HAHAHA!!!  You know the ones I’m talking about.I go the the gym 5 days a week and I see the same faces day after day.  You start off with small talk and later as the days go by you briefly chit chat about the weather.  I’ve met some really nice people, one lady in particular that we hit it off really well, we even worked out together a few times and it was great since we have the same goals in mind.  Workout first then chit chat.

Are you a gym rat?

Here are some signs if you might be a gym rat.

1. You know the gym staff’s schedule. They know your middle name, job, and birthday.
2. You have a favorite set of dumbbells, favorite treadmill, favorite place to stretch.
3. You notice when a fellow rat wears the same clothes in one week.
4. You reschedule social activities to work around your scheduled gym time.
5. You know which gym goers hog the treadmill, weight machines, and TV remotes.
6. When you can’t be reached, your friends or spouse just assume you’re sweating it out.

Garlic Parmesan Flax Seed Crackers

Here’s a recipe I found on about.com awhile back but never got around to making it.  I made it yesterday and I’m going to have to make a second batch before the week is over since my whole family loves them.
It’s so nice to have a crunchy low carb snack.  It’s great with cream cheese. 

Garlic Parmesan Flax Seed Crackers

A great high fiber, crunchy, nutritious, and tasty snack. Good with dips, spreads, or plain.

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Ingredients:
1 cup flax seed meal
1/3 cup Parmesan cheese, grated
1 and 1/2 teaspoon garlic powder
1/2 teaspoon salt
1/2 cup water

Preparation:
Heat oven to 400 F.

Mix all ingredients together.
Spoon onto sheet pan which is lined with parchment paper.
Cover the mixture with a piece of parchment or waxed paper. Spread and flatten out the mixture to about 1/8 inch. I used a rolling pin to flatten it out.
The important thing is not to let it be too thin around the edges or that part will overcook before the center firms up. So after you spread it out, remove the paper and go around the edges with your finger and push the thin part inwards to even it up.
Using a knife, gently score into 50 crackers (10 crackers x 10 crackers).
Bake until the center is no longer soft, about 15-18 minutes. If it starts to get more than a little brown around the edges, remove from oven. Let cool completely – it will continue to crisp up.
Break into pieces.

The whole recipe is 6 grams of effective carbohydrate plus 35 grams of fiber

0.2 Net Carbs per cracker.

Enjoy!

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

Stay Strong, Live long