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

Salmon Burgers

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800 g skinless salmon fillets,chopped
1 beaten egg
1 green onion, sliced
2 tbsp chopped fresh parsley
2 tbsp lemon juice
1/4 tsp salt
1/8 tsp black pepper
1/8 tsp onion powder
1 tbsp mayonnaise

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Combine salmon with egg, green onion, mayonnaise, lemon juice, salt, pepper in a large bowl.
Scoop a heaping 1/2-cup portion into a large non-stick frying pan with oil, over medium heat.
Press into a 1-in.-thick round patty.
Repeat, cooking 2 patties at a time, until bottoms are golden brown and crisp, 3 to 4 min.
Flip and continue cooking until salmon is cooked through, about 3 more min.

Raw Beet Salad

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4 beets, peeled
2 tablespoons Apple cider vinegar
1tablespoon Honey Dijon mustard
2 tablespoons extra virgin olive oil

Spiral beets using a spiral slicer.
In a small bowl whisk the dressing and pour over beets.
Mix well.

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I recently changed my password on my laptop, it’s just something I try to do every few months but it occurred to me why not use a positive affirmation as my password instead on some random word that really has no meaning to me.  You can do this on your cell phone, laptop, anything that you use regularly.  

Affirmations are a great way to send positive messages to your unconscious mind so that you start to think and behave in a nicer way towards yourself. Permanent weight loss or weight maintenance requires a change in lifestyle. 

Here’s just a few positive affirmations that you can use to keep you motivated and will help you to slowly but surely change your lifestyle.

  • I am strong
  • Change your mine Change your body
  • I am doing this
  • I believe in myself
  • Strong is the new sexy
  • I am committed to my goals
  • Because I can
  • Bring it
  • I am worth it
  • Just do it

What are some of your positive affirmations?

 

Please feel free to enter them in the comment section below.

Happy Monday!!!  

Motivation Dedication 100%

fitbit-charge

 

Here are my first weekly stats after getting my Fitbit Charge HR and so far it’s a real motivator.  Love it!!

Jan 12, 2015 to Jan 18, 2015 
WEEK’S MOST ACTIVE DAY Fri, Jan 16  
WEEK’S LEAST ACTIVE DAY Sun, Jan 18

TOTAL STEPS

81,189

DAILY AVERAGE
11,598 steps

BEST DAY
14,172 steps

TOTAL DISTANCE
56.46 km

DAILY AVERAGE
8.07 km

BEST DAY
9.86 km

TOTAL FLOORS CLIMBED
90

DAILY AVERAGE
13 floors

BEST DAY
17 floors

TOTAL CALS BURNED
19,227

DAILY AVERAGE
2,747 cals

BEST DAY
3,012 cals

CALORIES IN VS OUT  (I didn’t enter all my food intake)
-7657 WEEKLY TOTAL
19230 cals burned
4573 cals eaten
-7000 plan deficit

AVG SLEEP DURATION
7 hrs 33 min AVG

TIMES AWAKENED
8

AVG TIME TO FALL ASLEEP
0hrs 16m

fitbit-charge

Hi all,

I just got my Fitbit Charge HR and I took it for a test drive yesterday and it was great.  Those of you who have been with me for awhile probably remember me talking about the Fitbit Force and it was amazing up until they had a recall and I had to return it, I got a full refund and I patiently waited for the newer model to come out.  They came out with three new models.

Fitbit 3 New WatchesI went with the Charge HR since it has a Heart Rate Monitor & to be honest that was the only thing missing on The Force.

It has a bunch of features.

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There’s a Fitbit Dashboard that syncs with your phone and gives you instant feed back.

Fitbit dashboard

I’m going to see how this week goes with my new gadegt and at the end of the week I’ll post my weekly stats.

So far I think it’s a pretty cool toy.

 

Atkins New Plan—Atkins 40

Atkins just introduced a new plan called Atkins40, below is the link and a copy of the plan in a nut shell.  Its seems doable since there are no food restrictions, you can have a little from each of the 4 phases, just stay within the 40 carbs per day. 

http://www.atkins.com/how-it-works/atkins-40

ATKINS 40: THE FLEXIBLE, EASY LOW CARB DIET

With the Atkins 40 Plan, you can enjoy a full range of food options from every food group—carbohydrates, protein and fats—while still losing weight and feeling satisfied, never hungry! Vegetables, pasta, even potatoes? Yes! You can have it all on the Atkins 40 Plan, starting from Day One! Download everything you need to get started!

Here’s how the Atkins 40 Plan works:

Start with 40 grams of Net Carbs of carbohydrates a day. Net Carbs represent the total carbohydrate content of the food minus the fiber content and sugar alcohols (if in the product). The Net Carbs number reflects the grams of carbohydrate that significantly impact your blood sugar level and therefore are the only carbs you need to count when you do Atkins.

Eat three 4 to 6-ounce servings of protein each day. Eat 2 to 4 servings of fat each day.

Atkins40

 

 

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Ingredients:

5 Chicken breasts, boneless, skinless, sliced, bite sized pieces (you can use boneless skinless thighs)
2 medium zucchini, (spiraled, using spiral veggie slicer)
1 large carrot (spiraled, using spiral veggie slicer)
1 handful of bean sprouts (optional)
1 small bunch of green onions
1 cup of coconut milk
1 cup of chicken stock
2 tablespoons of all natural unsweetened peanut butter
1 tablespoon of soy sauce
1/2 tsp freshly minced ginger, (if you like ginger add more, I like just a hint of ginger)
1 tsp of garlic powder
dash of cayenne pepper
dash of red pepper flakes
Salt & Pepper for seasoning the chicken
Chopped cashews for garnish (optional)
Chopped cilantro for garnish (optional)

Preparations:

Turn slow cooker on low and add the coconut milk, chicken stock, peanut butter, soy sauce, ginger, garlic powder, 2 green onions chopped including the whites, cayenne, and red pepper.

Whisk until the peanut butter is completely melted.

Season the chicken with salt and pepper.  I like to saute any meat before it goes into the slow cooker but you can skip this step if you don’t have time.  If you have time, brown your chicken in a skillet to get the flavors going.

By now the sauce is warm, place your chicken breasts into the slow cooker.

Cook for 4 hours on low.

While that’s cooking you can make your zucchini noodles and shred the carrot , wash the bean sprouts.  Place each veggie into 3 separate bowls so you can pick your veggies later, or toss them all together if desired.

To serve, choose your veggies and place the zucchini noodles, shredded carrots and bean sprouts in a soup bowl, add the chicken and sauce over the noodles, and garnish with green onions, chopped cilantro and chopped cashews.

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Here’s my new favorite kitchen gadget, it’s a spiral vegetable slicer.

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buon appetito 1