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

Posts tagged ‘Low Carbohydrate’

Carb Cycling Weekly Meal Plan

I’m doing the Turbo Cycle from Chris Powell’s book “Choose More, Lose More for Life.

Chris Powell’s tip on how to ensure you’re drinking enough water is to drink at least half your weight in ounces of water.   For example 150 lb person drinks 75 oz of water!

I should be drinking 80 oz of water, that’s 2 liters + 2 cups.  Wowza!!!  But I’ve been getting it down the hatch.

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This chart above indicates which days are Low Carb (LC), High Carb (HC) & Reward Day

I chose Monday as my Day 1 so my week looks something like this:

Day 1 – Monday Low Carb
Day 2 - Tuesday Low Carb
Day 3 – Wednesday High Carb
Day 4 – Thursday Low Carb
Day 5 – Friday Low Carb
Day 6 – Saturday High Carb ~~Weigh In ~~ 
Day 7 – Sunday Reward Day

Carb Cycling Days & Menu
Turbo Cycle

Low Carb Day ~Women 1200 calories ~ Men 1500

Breakfast
Protein + Veggies + Fat
•Protein powder + Almond milk 1 c + Spinach + Avocado
•Protein powder + Almond milk 1 c + Peanut Butter

•Omelet Egg whites 3

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

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

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

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

High Carb Day ~ Women 1500 calories ~ Men 2000

Breakfast
Protein + Carb
(add fruit or whole grain toast or oatmeal)
•Protein powder + Almond milk 1 c + Strawberry
Or add 1/4 c cooked steel cut oats

Morning Snack
Protein + Carb
•Cottage cheese 1/2 c + English muffin 1 
•Protein powder + Almond milk 1 c + dry oatmeal 1/4 c
•Greek yogurt 3/4 c + Low fat granola 1/2 c
•Egg whites 4 + English muffin 1 + Tomato

Lunch
Protein + Carb + Veggies 2 c
•Chicken breast 3 oz  + baked sweet potato + salad
•Chicken breast 3 oz + quinoa+ salad
•Beef burger + Green beans 1/2 c + salad

Dinner
Protein + Carb + Veggies 2 c
•Chicken breast 3oz + salad + baked sweet potato
•Chicken breast 3oz + salad + quinoa
•Beef burger + salad + beans 1/2 c
•Beef stir fry + broccoli + rice 1/2 c
•Steak + asparagus + baked sweet potato

**Reward Day**
High Carb days pick one meal for reward meal but not dinner.

Chicken tenders 3 pcs, fries
Pizza 1 slice
Ice cream 1/2 c
Donut 1
Chips 1 oz
Nachos supreme 7 oz

 

My Weekly Menu

Hi all,

Hope you like my low carb menu for this week.

Myspace Comments

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

Monday March 31 ~ Sunday April 6, 2014

Monday
Baked baby back ribs with dry rub

Tabbouleh Salad
Broccoli Slaw
Sautéed dandelion
Corn (for family)

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

Green salad with vinaigrette

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

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

Thursday
Chicken Parmesan

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

Friday (Daughters Birthday Party)
Baked wings

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

Saturday
Oven roasted Italian Sausages with peppers & onions

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

Sunday
Steak

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

Baked potato (for family)

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

Coconut Minute Bread-Net 3.5g

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1 tablespoon coconut flour
1/2 teaspoon baking powder
1 teaspoon vanilla protein powder
1 tablespoons heavy cream
2 Tablespoons melted butter
1 egg, lightly beaten

In a bowl mix together the coconut flour, baking powder and the protein powder.
In a separate bowl beat the egg, melted butter and heavy cream.
Mix the dry ingredients with the wet ingredients until the mixture looks creamy.
Microwave for about 1 minute 30 seconds or until done.
This makes a spongy soft bread.

Serves: 1
Calories 370
Fat 33.8 g
Carbs 6.1
Fiber 2.6
Protein 12
Net Carbs: 3.5

Below is how I made my grilled sandwich.  I sliced the bread in half and placed it on a buttered griddle.  I added some fried spicy cappicolo (ham) & shredded cheddar cheese.  Grill until golden brown and serve.

Voila!!  Delicious!!

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Cheesy Spicy Flax Crackers

I’ve made this recipe before which I found on about.com awhile back but I’ve tweaked it a little and it’s been a staple in our house ever since.
It’s so nice to have a crunchy low carb snack, I like to spread some cream cheese on the crackers for a quick snack.

Cheesy Spicy Flax Crackers

A great high fiber, crunchy, nutritious, and tasty snack. Good with dips, spreads, or plain.
 
Ingredients:
1 cup flax seed meal
1/3 cup Parmesan cheese, grated
1/3 cup Old Cheddar cheese, shredded,
1/4 tsp cayenne pepper (or to taste)
1  cup water

Preparation:

Heat oven to 400 F.

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

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Cover the mixture with a piece of plastic wrap.
Spread and flatten out the mixture. I used a rolling pin to flatten it out.
It’s important to flatten it even from edge to edge or else the thin sections with overcook before the center firms up. Remove plastic wrap once it’s been flattened.

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Using the back of a knife, gently score into 42 crackers (7 x 6).
Bake until the center is no longer soft, about 15-25 minutes.  Or longer depending on your oven.  If it’s soft to the touch it needs to bake longer until it gets firm like a cracker.
Let cool completely.    Break into pieces and store in a air tight container.

Each cracker is 1 net carb.

Enjoy!

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

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STAY STRONG, LIVE LONG

Fried Cheese

Many years ago I tried fried cheese at a Greek restaurant so when I saw this cheese it immediately came back to me on how delicious it was.  Who doesn’t like melted cheese. Heehee

Well after making the fried cheese I quickly realized it was the wrong cheese. :-(
I did a little research and found that this is an Indian cheese.  The Greek cheese I will be buying is call Halloumi.
Regardless this was still good but it had a rubbery texture, the Greek cheese has a creamy gooey texture.

All I did with this cheese was I fried it in some melted butter. Voila!!  that easy.  But I found it really bland so had it with some hot pepper rings.

Stay tuned for the Greek cheese :-)

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Sugar Free Jell-o Parfait

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

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

Preparation:
First make space in your fridge to make space for the Jell-o cups and mixing bowl.  We used eight 9oz clear plastic cups so you can see all the different layers.

In a mixing bowl mix two boxes of Sugar Free Jell-o and add two cups of boiling water, stir until dissolved.  Then add 2 cups cold water.

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Pour  a ¼ cup of Jell-o into the cups.  You will have a lot of Jell-o left in the mixing bowl. Put all the dishes and the mixing bowl in the fridge, let set until the Jell-o is firm. About 4 hours.

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When the Jell-o in the mixing bowl is firm, prepare the whipped cream.
Whip 2 cups 35% whipping cream until stiff, not fluffy but really stiff.  Take half of the whipped cream and fold it into the Jell-o in the mixing bowl, mix until combined.  Spoon it in the cups and leave space to add the last layer.  Smooth the top of the Jell-o with the back of a spoon.

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Top with the remaining whipped cream and blueberries.

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Nutritional Facts:  8 servings

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

My Weekly Menu

Hi all,

It’s March Break this week and my two teenagers already have a two movie nights scheduled with their friends.  So I’ve planed out my dinner meals for the week, this will really help me out.

Hope you like my low carb menu for this March Break week.

Myspace Comments

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

Monday March 10 ~ Sunday March 16, 2014

Monday
Chicken Marsala or Creamy Pesto Chicken

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

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

Green salad with vinaigrette

Wednesday

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

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

Thursday
Homemade Lean Beef burgers (grilled)

Baked french fries (for family)
Parsnip fries
Ranch coleslaw

Friday
Meatloaf (with spinach)

Mashed cauliflower

Green salad with vinaigrette

Saturday
BBQ Baby Back Ribs with dry rub

Ranch coleslaw
Corn (for family)

Sunday

Lasagna (for family)

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

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

My Weekly Menu

Hi all,

Hope you like my low carb weekly menu for this week.

Myspace Comments

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

Monday February 3 ~ Sunday February 9, 2014

Monday
Crockpot Beef Stroganoff

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

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

Wednesday
Stuffed Peppers with Italian Sausage

Oven Roasted Spicy Buffalo Cauliflower

Thursday
Homemade Lean Beef burgers (grilled)

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

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

Roasted brussel sprouts with bacon chips
Green salad with vinaigrette

Saturday
Korean Beef Ribs (grilled)

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

Sunday
Italian Style Lima Bean soup

Low Carb Pizza
Green salad with vinaigrette

Snacks:
Celery stuffed with cream cheese or all natural peanut butter
Sugar free biscotti
Zucchini chips
Sugar Free Jello
Atkins Protein Bar
Chapmans No Sugar Butter Pecan Ice cream

My Weekly Menu

Hi all,

Here’s my low carb weekly menu for this week.

Myspace Comments

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

Monday January 20 ~ Sunday January 26, 2014 

Monday
Crockpot Beef Chilli  

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

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

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

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

Rapini
Roasted potatoes (for family)
Green salad with vinaigrette

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

Saturday
Baked Greek Meatballs Lettuce Wraps
Tzaziki sauce
Pita bread (for family)
Whole lettuce leaves for wraps
Oven fried cubanelle peppers
Greek Salad (tomato, cucs, feta, olives)

Sunday
Baked Dry Rub Chicken Wings

Ranch coleslaw
Baked french fries (for family)

Snacks:
Celery stuffed with cream cheese or all natural peanut butter
Sugar free biscotti
Zucchini chips
Sugar Free Jello
Atkins Protein Bar
Chapmans No Sugar Butter Pecan Ice cream 

My Weekly Menu

Hi all,

I’m a little late.  I wanted to post this on Monday…like they say better to be later than never.  I find that when I plan my meals for the week it makes my life so much easier.  So I’ve gone through my weekly grocery store flyers and I’ve created this menu plan with what’s on sale this week.  Not only do I have my meals planned but I’m saving money too.

Myspace Comments

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

Monday January 13 ~ Sunday January 19, 2014 

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

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

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

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

Friday
Broccoli Soup
Low Carb Pizza
Green salad with vinaigrette

Saturday
Beef Tacos
Nachos (for my kids)
Romaine lettuce – whole leaves for my tacos
Toppings:  salsa, jalapeños, corn, olives, sour cream, shredded cheese, green onions, avocado

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

Snacks:
Celery stuffed with cream cheese or all natural peanut butter
Sugar free biscotti
Zucchini chips
Sugar Free Jello
Atkins Protein Bar
Chapmans No Sugar Butter Pecan Ice cream 

Steak & Cheese Stuffed Peppers

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Serves:
Ingredients
2 pounds Thinly Sliced Ribeye Beef 
8 Large Slices of Swiss Cheese, cut in half
4 Large Green Bell Peppers
1 Medium Onion, sliced
2 cups Mushrooms, sliced
2 Tablespoons oil
1 Garlic clove, minced
Salt and Pepper, to taste
**(I find the thinly sliced ribeye beef at my local Asian grocery store, I think it’s used for fondue or soups)
Preparations
Preheat oven to 350°

Slice peppers in half lengthwise, remove ribs and seeds.  Place on a parchment lined cookie sheet and roast them for 20 minutes.  Remove and set aside.

In the meantime, in a large saute pan, add oil, saute beef, garlic, and salt and pepper.  When the beef is fully cooked remove from pan and set aside.
In the pan, add mushrooms, onions, salt and pepper .  Sauté onions and mushroom until the liquid has evaporated.
  
Add the beef back to the pan with the onions and mushroom mixture, until well combine.
 
When peppers have cooled place a slice of cheese inside the pepper halves.  Fill each pepper with meat, onion, mushroom mixture.
Top each pepper with another slice of swiss cheese.
 
Bake for 15-20 minutes until the cheese on top is golden brown. 
 
 Serve with coleslaw or caesar salad and enjoy.

My Weight-In + Workouts

Hi all,

As you know last week  was my first week of my 6 week shred, so far so good but my calves were sore for three days due to the standing and seated calf raises.  It took a few days for the pain to go away.

It occurred took me that this workout would be difficult to follow if you don’t go to a gym or have access to all this equipment.

So for those of you who want to do your own version of a 6 week shred, break out your DVD exercise workout videos , or you can find some great full length videos online for free, youtube or my recent favorite is 
http:// www.fitnessblender.com they have some great body weight videos.

Here’s a 4 week workout plan and I think you only need bumbells.
http://www.womenshealthmag.com/fitness/best-workout-0

Whatever you choose to do please join in and keep me company on this 6 week journey.  You can post your exercise of choice in the comment section.  Then I plan on posting weekly weigh-ins and you can post your weigh-in..

weekly-weigh-in

I’ve lost 1 pound and 0.5 inches off my waist.  Woohoo!!!

Spicy Cauliflower Popcorn

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These are surprisingly delicious, super crunchy and spicy.  My family loved it.  It’s hard to believe that this is 2 huge heads of cauliflower.

Ingredients:
2 heads of fresh cauliflower

1/4 cup Frank’s Buffalo Wing Hot Sauce
2 tsp canola oil

Preparation:
Wash and slice fresh cauliflower florets into small pieces.
In a large bowl add 2 tsp canola oil, (I used my oil spritzer) and add Frank’s Buffalo Wing Sauce.  Add as little or as much as you’d like.   Toss until coated.
Arrange on your food dehydrator trays, making sure the cauliflower pieces don’t touch, for good air circulation

Turn on your food dehydrator and set the temperature 160°F
Dehydrated cauliflower will be brittle when fully dried.
Drying time: between 8-12 hours.

Wheat-Free Low Carb Chicken Parmesan

This was so yummy.

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Wheat-Free Low Carb Chicken Parmesan

Ingredients:
8 boneless skinless chicken breasts, sliced in half to make cutlets
1 cup no-sugar-added spaghetti sauce ( Classico Basil & Tomato Sauce)
1 cup shredded mozzarella cheese
1/2 cup grated Parmesan cheese
garlic powder, to taste
onion powder, to taste
1 tsp oregano
2 TB olive oil
Salt & pepper, to taste


Preparations:
Preheat oven to 375 degrees.
In a fry pan add oil, season both sides of chicken with salt, pepper, garlic powder, onion powder and saute for 10 min.  Transfer to a shallow or small baking dish with non-stick cooking spray or (I used parchment paper on a cookie sheet).
Spoon tomato sauce equally over top of each chicken cutlet.
Bake for about 45 minutes, sprinkle with mozzarella, Parmesan cheese and oregano, bake for an additional 5 minutes or until cheese is melted.

My Weekly Menu

Here’s my weekly menu, I broke it up in categories, Main Course, Sides and Snacks.  That way I can pick an item from each category to make a meal for that day.

Monday Sept 9 to Sunday Sept 15, 2013 

Weekly Menu

 Main Course:

  1. Baked meatballs & (Pasta for my kids)
  2. Beef Ribs
  3. Chicken Marsala
  4. Thai Beef and Coleslaw Vegetable Stir Fry
  5. Grilled Chicken Souvlaki & Garlic Shrimp Kabobs
  6. Sirloin Hamburgers
  7. Steak 

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

Snacks:
Celery stuffed with cream cheese or all natural peanut butter
Sugar free biscotti
Zucchini chips
Sugar Free Jello
Atkins Protein Bar

September Slim Down 30 Day Weight Loss Challenge

Slim down Challenge

SEPTEMBER SLIM DOWN 30 DAY CHALLENGE

WARNING:  This Challenge could result in any or all of the following:

  • Loss of 8 to 10 Pounds
  • Feeling & Looking Fabulous
  • More Restful Sleep
  • Self-Confidence Boost
  • Extra Energy
  • Improved Mood
  • Could be Habit Forming

Follow these 4 guidelines for this Challenge for the next 30 days, or more if you love the results:

water glassDRINK WATER:
DRINK 2 LITERS OF WATER PER DAY

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

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

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

This September Slim Down Challenge will give you a jump start for the fall because I don’t know about you but when Fall weather hits it’s easy to forget about eating healthy and doing exercise since we are adding extra layers of clothing and our swimsuits are tucked away for the year.  Then the  holidays come and we’re surrounded by delicious food and that’s when we give into temptations and then it spirals out of control, by the time springtime arrives you’ve put on some winter hibernation weight.

HOW TO I PARTICIPATE?  [SCALE + SHARE]

The best way to get started with this challenge is with the ugly truth – step on that scale and share your goals and progress in the comments section.  I will have a weekly September Slim Down Challenge post and you can post your weigh in, fitness, questions, tips, advice etc.  I guarantee this will encourage others to partake and more importantly it will motivate YOU!
Accountability is the key.

Here’s my Scale + Share:

Starting Weight: 160.0 lbs.  My goal is to lose 2 lbs a week for a total of 8 pounds.  I’ll be writing daily in my food journal to track food, exercise, and water.  Also I’ll be posting new recipes, my workouts and my weigh-in for the week.

SEPTEMBER SLIM DOWN: 30 DAY WEIGHT LOSS CHALLENGE:

Starting Weight: 160.0 lbs
Total Pounds Lost: 0 lbs
Goal Weight: 152.0 lbs

Week 1 (Sept 1-7):
Week 2 (Sept 8-14):
Week 3 (Sept 15- 21):
Week 4 (Sept 22-30):

Wishing you much success and happiness!

Marisa

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Wheat-Free Low Carb Stuffed Eggplant or Zucchini

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Wheat-Free Low Carb Stuffed Eggplant or Zucchini
Cook Time: 1 hr 5 min
Serves:
4 servings

Ingredients
2 large eggplant
2 large zucchini
3 tablespoons extra-virgin olive oil, divided
2 pounds lean ground beef
Salt and freshly ground black pepper
1 onion, small diced
4 cloves garlic, minced
1/2 cup freshly chopped parsley leaves
1 tsp freshly chopped basil leaves, chopped
1 1/4 cup grated Parmesan cheese, divided

Preparation
Preheat oven to 350 degrees F.
Cut the eggplant in half and scoop out the center, leaving enough meat inside the skin so that it holds its shape when baked.

In a medium saute pan heat 1 tablespoon olive oil over medium heat.  Add the ground beef to the pan, add salt and pepper and saute until all of its liquid is evaporated and the beef begins to brown slightly. Drain the beef, removing the extra, unnecessary fat.

In another medium saute pan over medium heat add the remaining 2 tablespoons olive oil and saute the onions, peppers, chopped eggplant that was scooped-out from the center and garlic together.

In a bowl mix together the cooked eggplant, vegetables, cooked beef, herbs, and 1 cup of the cheese.
Fill the scooped-out eggplant or zucchini halves with this mixture, dividing it evenly among the 8 halves.

Top with the remaining 1/4 cup of grated cheese, season with salt and pepper, place on a parchment lined tray and bake for 30 minutes in preheated oven. Let cool briefly.

Monday Dummbell Upper Body WOD

WOD-Monday

Here’s today’s workout of the day.  It’s was challenging at times but I felt really good when it was over.  My HRM watch calculated that I burned 880 calories and my arms felt like jello :-)

Upper Body Tabata Workout

Routine Structure
5 Minute Warm Up
12 Tabata Workout;
Upper Body Exercises (48 Minutes)
20 On 10 Off x 8 for four minutes total each

5 Minute Cool Down and Stretch

12 Exercises (48 minutes)

1 Chest Presses
2 Reverse Fly
3 Overhead Presses
4 Dumbbell Pullovers
5 Bicep Curls
6 Tricep Extensions
7 Chest Fly
8 Bentover Dumbbell Rows
9 Lateral Raises
10 Bentover Ventral Pulls
11 Hammer Curl
12 Skull Crushers

Here’s a link for the workout video.

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

Kettlebell WOD

kettlebells1

Yesterday I had a great workout and I just wanted to share it with you all.  I recently found this amazing website called Fitness Blender that has free full length workout videos.  I did a workout called: Quick and Fearless Kettlebell Cardio Workout.  I did 3 sets of this and it was great.  Below you’ll find the routine and the link of the video.

Workout Structure
Give the 40 second active intervals your full blown effort – don’t hold back, and don’t “save” a single ounce of energy. You get a nice long 20 second recovery in between each interval so there’s no reason to preserve yourself. Choosing a heavy enough weight is imperative to making this routine effective and burning the most calories.

10 Intervals
40 Seconds On, 20 Off
1 Round

Kettlebell Cardio Exercises

Alternating Single Hand Kettlebell Swings
Crush Curls
Clean and Press (one full interval on each side of the body)
Halo Triceps Extensions
Burpee Jerks
Weighted Toe Touch Crunches
Lunge Drops + Rows
Two Handed Kettlebell Swings

FitnessBlender Logo

http://www.fitnessblender.com/v/workout-detail/Quick-and-Fearless-Kettlebell-Cardio-Workout-Ultimate-Fat-Burn-Workout-for-the-Entire-Body/g8/

Chocolate Peanut Butter Fudge

Stop weight gain and blood-sugar spikes with this recipe from Dr. William Davis’ bestselling book Wheat Belly. While there’s no such thing as truly healthy fudge, this comes close. Keep a supply of this decadent dessert handy to satisfy those occasional cravings for chocolate or sweets.

Chocolate Peanut Butter Fudge

Ingredients

Fudge

2 tsp coconut oil, melted
8 oz unsweetened chocolate
1 cup natural peanut butter, at room temperature
4 oz Low fat cream cheese, at room temperature
1 tsp pure vanilla extract
1/2 cup chopped unsalted dry-roasted peanuts or walnuts
Sweetener such as Truvia, stevia extract, or Splenda equivalent to 1 cup sucrose
Pinch of salt

Topping (optional)
1/2 cup natural peanut butter, at room temperature

1/2 cup chopped unsalted dry-roasted peanuts

 
Preparation
Coat 8″x8″pan with the melted coconut oil.

To make the fudge:
Place the chocolate in a microwaveable bowl and microwave 1.5 to 2 minutes in 30-second intervals until just melted. (Stir after 1 minute to check since the chocolate will hold its shape even when melted.)

 In a separate microwaveable bowl, combine the peanut butter, cream cheese, sweetener, vanilla, and salt.
Microwave about 1 minute to soften, then stir to thoroughly blend.
Stir the peanut butter mixture into the melted chocolate and stir well.
(If the mix becomes too stiff, microwave another 30 to 40 seconds.)

Spread the fudge into the prepared pan and set aside to cool.
If desired, spread the fudge with a layer of peanut butter and sprinkle with the chopped peanuts.

Makes 12 servings

Nacho Zucchini Chips

These chips travel well in lunches and can be stored at room temperature in a loose bag or an open container for up to a week.  You can add your favorite popcorn seasoning.

Nacho Zucchini Chips

1 large zucchini, shredded
2 eggs
2 cups cheese
Popcorn seasoning
Preheat oven to 450 degrees F.
Grease 2 cookie sheets lined with parchment paper.
Cut ends from zucchini. Shred.
Mix with egg and cheese.

Make 6-8” circles on parchment lined cookie sheets
Bake at 450 degrees for 12 minutes. Loosen and flip the circles.
Bake for another 5 minutes at 450 degrees.
With a pizza cutter, cut rounds into triangles (about 6 per round).
Let cool on a rack for 6-8 hours in a cool oven.
To store, keep in a glass container or plastic container on the counter.
Best used within a week of preparation.
After chips have dried substantially, in a plastic container toss with popcorn seasoning for desired flavor.

Makes 36 chips.

Nutritional Information:(Per 12 chips, 1/3 of recipe):
Calories: 151
Carbohydrates: 1g
Fiber: 0g
Net Carbohydrates: 1 g
Protein: 10 g
Fat: 13 g

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

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

Mussels White Wine Cream Sauce

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

Ingredients

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

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

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

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

Chocolate Greek Yogurt Dessert

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

Chocolate Greek Yogurt

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

Preparation:

Mix together and enjoy!!  :-)

My Workouts with Pics

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

Suggestions and advice are greatly appreciated :-)

Here’s my 6 Day/2 Day Split

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

Cardio

stairmaster-stepmill

Daily Cardio:  Stairmill 30 min = 350 calories

Upper Body & Back

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

Machine flyMachine Chest Fly

Machine Seated RowSeated Row

Machine Seated Lat PulldownSeated Lat Pulldown

Machine Chest PressChest Press

Machine Hammer Front Pulldown

Hammer Front Pulldown

Machine Incline Chess PressHammer Inclined Chess Press

Machine Hammer High Row

Hammer High Row

Machine cable-pushdownsTriceps Cable Pushdown

Machine Cable Seated Low RowCable Seated Low Row

Machine Back RaiseBack Raise

Dumbbell Bicep Curl StandingDumbbell Bicep Curl Standing

triceps_kickback

Dumbbell Tricep Kickbacks

dumbbell_hammer_curl

Dumbbell Bicep Hammer

Dumbbell Tricep extension standing
Dumbbell Tricep Extension Standing

Lower Body & Abs

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

Total Time: 60-90 min.

Kneeling Single Leg Curl

Kneeling Single Leg Curl

Machine leg-extensionLeg Extension

Machine Glutes PressGlutes Press

Machine Hip Adduction Inner ThighHip Adduction Inner Thigh

Machine Hip Adduction Outer ThighHip Adduction Outer Thigh

Machine seated-leg-pressSeated Leg Press

Kettlebell Double Rack SquatKettlebell Double Rack Squat

Kettlebell Lunge PassKettlebell Lunge Pass

Kettlebell Single Leg Deadlift

Kettlebell Single Leg Deadlift

Kettlebell bridge pullover

Kettlebell Bridge Pullover

Kettlebell Russian Twist 2

Ketttlebell Russian Twist
Kettlebell Workout 3.indd

Kettlebell Sit Ups

Kettlebell Leg +Hip-Raise

Kettlebell Leg + Hip Raise

Dumbbell Side Bend
Kettlebell Side Bend

crunch

Kettlebell Crunch

Abdominal Crunch Machine

Abdominal Crunch Machine

burpee How to

Burpees

plank-excersicePlank

Monday Workout of The Day

WOD-Monday

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

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2 Week Low Carb Challenge

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

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

green_checkmarkDo’s

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

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

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

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

red_x

Don’ts

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

Starch, Potato, rice, legumes 
Sugar
Fruit
Juice

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

Weekly Recap

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

workout schedule

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

Mortons Neuroma 1

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

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

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

oz_the_great_and_powerful_3d

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

30 Day Challenge #3 March Motivation

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TODAY’S MOTIVATION:

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

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

Good Luck everyone :-)

So who’s with me??

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

FIVE POUND MARCH GOALS:

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

Motivation Driving Weight-Loss

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

Motivation better tomorrow

Low Carb Carrot Muffins 2g

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

Ingredients:

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

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

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

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

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

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

Makes 18 muffins

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

Low Carb Crepes

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

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

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

Low Carb Crepes

Ingredients

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

Preparation

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

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

Makes:  11 crepes

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

30 Day Challenge #2

wpid-30_day_challenge.jpg

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.

jillian_michaels peuk faint or dietSo 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

wpid-30_day_challenge.jpg

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

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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

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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

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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.

imageLunch, leftover chicken, coleslaw & salad with Caesar dressi

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

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Rainbow trout onions, lemon juice & herbs.

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

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

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Bun less lean beef burger, coleslaw, green beans.

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Lamb roast, roasted cauliflower, onions, potato

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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.

Zumba

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.

pilates controlled movement

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.

Mio

Have you tried something new?
Tell us about it.

Egg Salad Brancrisp Sandwich

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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.

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Raspberry & Psyllium Protein Shake

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Chicken souvlaki, taziki, broccoli.

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

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Homemade Vinegar based coleslaw.

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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.

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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

Motivation You Earn Your Body

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.

workout schedule

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

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

Almond brownies

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.

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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

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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
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