Exercise your mind and body

Full Day Of Eating 13


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wp-1460465175791.jpgI always have a QuestBar handy for when I’m out and I’m hangry, iced coffee & a QuestBar really hit the spot.

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Grilled chicken and salad

Weigh In


I lost 1 pound

I was thrilled to see the scale move down in the right direction Woohoo!!!

 


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Ingredients:                    

1 cup shredded coconut, unsweetened
¼ cup flax seed, ground
¼ cup flax seed, whole
¼ cup chia seeds
¼ cup hemp seeds
¼ cup chocolate chips, dark (Hershey’s 50% cocao)
¼ cup dried cherries, chopped
¼ cup dried blueberries, chopped
¼ cup dried cranberries, chopped
2 cups oats, quick
¼ cup super red powder
4 scoops vanilla whey protein (each scoop is 40 grams X 4= 160 grams)
30 grams honey
30 grams coconut oil

Preparation

Combine honey and coconut oil in a small bowl or ramekin & melt in microwave for 20-30 seconds, set aside.

In another bowl combine all ingredients and mix well. 

Add honey & coconut oil to the dry ingredients, mix until it’s combined.

Line a cookie sheet with parchment paper, pour mixture into pan and gently flatten evenly with your hands or a rolling pin. 

Refrigerate a few hours until firm.

Slice into 16 bars.

Nutritional Info:

Per serving:

Calories: 237
Fat: 10.9
Carbohydrate: 21.2
Fiber: 5.0
Protein: 12.4

IIFYM Week #3 Progress


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Starting Weight: April 12, 2016 179.0 ——  Current Weight: May 3, 2016 176.0

Hello beautiful people,

I’ve been doing IIFYM for the past 3 weeks and I’m loving it.
What’s IIFYM??? (“If It Fits Your Macros”) which simply means eating in a way to fulfill your macronutrient requirements that are calculated just for you.

IIFYM Beiber

Macronutrients are protein, carbohydrates, and fats.  Every type of food is made up of these three macronutrients.  Below is a chart of how your body breaks down all food into these three macros. 
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To label food as “Clean” Or “Dirty” makes people fear food and as we all know a calorie is a calorie but what most people don’t know is that our body doesn’t distinguish whether the protein we just consumed came from a steak or from a cheeseburger.  Food is fuel for our body, we all need a certain amount of protein, carbs and fat in our daily food consumption.  Tracking your macronutrients (macros) for your own daily needs is IIFYM.    
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Now it may seem daunting at first but it does get easier, but put in the effort and you’ll be rewarded with results.  Also you’re worth the time so put yourself first.  I’m eating so much better and healthier.  I can really see myself doing this as a lifestyle and not a fad diet.  Once I get the hang of planning my meals ahead of time and meal prepping on the weekend then this will come so much easier.
Nothing in life comes easy so if you want it then it’s going to take some effort.
Keep your eyes on the prize.

Here’s just a few tips that can help you get started on IIFYM,

1. Plan your meals for the night before.

This might sounds obscured because you have much better things to do with your time than to think about what you’re having for lunch tomorrow.  Ok well look at it this way, if you had a $100 gift certificate to spend at your favorite clothing store, do you just pick up a pair of pants, a skirt and a blouse , walk up to the register with fingers crossed, hoping you didn’t spend more than $100?
What, no! Does that seem logical?  Of course not! You’re checking the price tag of each piece, and mentally adding everything up so that you can stay within your budget.

IIFYM is exactly the same scenario. Budgeting your macros so that at the end of the day, your check book balances. No only will you love to shop for new clothes but you’ll have better energy, better performance in the gym, and fat loss all over (abs, anyone?)

Meal planning the night before is easy to do.  For instance when you’re relaxing watching tv or laying in bed, open up your food tracking app and add food for tomorrow. Enter in everything you need for breakfast, pre-workout snack, post-workout snack, lunch, dinner, etc., adjusting as necessary, to hit your goals.
Tomorrow, if you need to adjust a little bit here and there, that’s ok. What you have set up is a beautiful plan, and now all you have to do is follow it 

2. Log it before you eat it.

If you can’t log your whole day in advance and follow your own journal, then at least follow one rule: log it before you eat it. I bet if you log it before you eat it, you will be very successful in hitting your macros!

Here’s just a few meals that I’ve been enjoying.
Breakfast is either protein oatmeal & raspberries

Another her favorite is egg whites with 1 slice of multi grain pita & 1 TB light cream cheese.image

Snacks: Greek yogurt with vanilla protein powder & cinnamon.
Or
Green apple and peanut butter
Or a banana with 10 raw almonds.

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Dinner: Grilled chicken, broccoli and salad 

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At the end of the night when I have a few macros leftover, well that’s where the interesting combinations are created. There’s been times where I had a bunch of calories & carbs and zero protein. So that’s where the famous pop tarts come in handy.. LOL

Happy Eating!

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Protein Oatmeal Recipe


 

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This  is one of my favorite breakfasts and I’m not usually a fan of oatmeal but this is delicious.  This recipe is from the new book by Chris & Heidi Powell called Extreme Transformation.

Raspberry Almond Oatmeal

Breakfast

⅓ cup rolled oats (½ cup for men)
½ cup water
2 teaspoons all-natural almond butter
1 tablespoon unsweetened almond milk (2 tablespoons for men)
⅛ teaspoon pure almond extract (optional)
¼ cup vanilla protein powder (½ cup for men)
½ cup raspberries
1 teaspoon slivered almonds
Dash of cinnamon
Vanilla stevia drops for sweetness

Mix the oats and water together. Microwave 1–2 minutes.

Stir in almond butter, almond milk, and almond extract (if using). Stir in protein powder.
Top with raspberries, almonds, and cinnamon. Add stevia if needed for sweetness. Eat warm.

You can also make this the night before by mixing all the ingredients together and storing in the fridge overnight without cooking. Eat cold.

Women: 285 cals; 11g fat; 30g carb; 20g protein
Men: 405 cals; 14g fat; 41g carb; 35g protein

I usually omit the peanut butter, slivered almonds, cinnamon & stevia.  My calorie count for my edited recipe is 200 calories.   🙂

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Are you up for the challengeMother’s Day Challenge

Hello My Sweeties,

Mother’s Day is 48 days from today, so I thought it would be fun to start a challenge since I’ve been way out of wack these past few months.  This challenge isn’t just for Mothers, it’s for everyone who has a mother too…LOL  Why Mother’s Day you ask??   Why not? 🙂  It’ll be a nice gift to myself for Mother’s Day if I can stick to it and give myself a nice weight loss by then.

The challenge for the next 48 days if you choose to accept it is to keep a food journal, weather it’s an online journal or good old pen & paper journal, that’s up to you.
For the next 48 days if you bite it ~you must write it  🙂

Challenge starts today and runs until Mother’s Day Sunday May 8, 2016.

Please feel free to comment below 🙂

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Cinnamon French Toast


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Good Morning Everyone,

Here’s my breakfast from the new book Extreme Transformation by Chris & Heidi Powell.  It was delicious.

Cinnamon French Toast 

            Breakfast

1 whole egg (2 eggs for men)
1 tablespoon unsweetened almond milk
Dash of cinnamon
2 slices low-sodium Ezekiel Sprouted Grain Bread
¼ cup low-fat cottage cheese (½ cup for men) (low sodium)
Vanilla stevia drops for sweetness
¼ cup berries
2 tablespoons sugar-free syrup
Spray a pan or skillet with cooking spray and place on medium heat.

Beat the egg, almond milk, and cinnamon together in a shallow dish.
Dip both slices of the bread into the mixture, coating both sides.
Place on the skillet and cook until the bread is brown on both sides.
Mix together the cottage cheese and stevia drops.
Top French toast with sweetened cottage cheese, berries, and syrup. Enjoy!

Women: 295 cals; 6g fat; 39g carb; 21g protein
Men: 400 cals; 11g fat; 42g carb; 33g protein

Carb Cycling 2016 💜😊


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Hello all,

Sorry I’ve been away from my blog but life as I know it has taken over all of my time, but luckily with the holiday break here I’ve found some free time in between all the hub bub of entertaining weekend guest, kids parties, shopping etc oh ya & over eating I’ve been wanting to write in my blog to tell you what I’m really excited about.  My newest experiment will be carb cycling…What? Wait? You’ve done this already, yes you’re right I’ve tried it before for a week or so but this time around I really feel that this is it for me and no I’m not saying this just because it January 2016 and it’s resolution time. I’m saying this because I truly believe that this will be my lifestyle and not a diet.  I like the fact that no food is off limit, it just matters how you combine your food.  Before I explain here’s just a little recap, I’ve been a stay at home mom for the past 15 years and now with my kids both starting high school I got a job working in retail.  Wow what an adjustment for myself and my whole family. Juggling family, work and trying to get in some time at the gym and eating healthy has become a challenge.  I’m trying to find a meal plan that’ll suit my needs, I don’t have celiac disease but I’ve noticed over the years that I can’t tolerate wheat, so that’s why carb cycling just seems to fit the bill.  santa listFor Christmas I asked Santa for a book, and he pre-ordered it as it was going to be released on Dec 22, 2015.  The book is called Extreme Transformation by Chris & Heidi Powell, I just love the show extreme weight loss and now I can see how they really do it, basically with a step by step manual.  Well Santa came through and my book arrived and I haven’t been able to put it down.extreme transformation coverLet me start of by saying that Carb Cycling is not a fad diet but rather it’s a well known and effective technique used by professional athletes and body builders.

Carb cycling is simply alternating high carb days with low carb days. I highly recommend getting Chris & Heidi’s new book because it’s explained so much better than I can do it justice.  But I’ll do my best to put it out there for you.Motivate Make today count
Everyday: on either High Carb and Low Carb days

Eat breakfast, 30 minutes after waking up (it gets your metabolism going)
5 meals every 3 hours (keeps your metabolism fire burning )
5 x a week 20 min Metabolic Missions (exercise routines)
6 x a week Weight Loss Accelerator (cardio)
Drink plenty of water
(Water energizes your muscles, which means your workouts will go better, your body will get stronger, and you’ll be able to burn more calories. Drink water before, during, and after exercise. You need to replace all that water you’re sweating away while your well-hydrated muscles are burning all those calories)
staytunedStay tuned as I plan on posting recipes, grocery lists, approved foods list, exercises and much more.

 

Happy New Year 2016


Happy New Year 2016!
❤🍾🎉
Stay with me as I have new posts coming soon 🤓😊😘

Merry Christmas


Merry-christmas stocking

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Merry Christmas to all my friends new and old whom have followed me this past year.  I hope you stay with me as my healthy lifestyle is on going even though I haven’t posted in awhile.

Last night was Christmas eve and we celebrate with eating fish, “The Feast of Seven Fishes” it was delicious.

Here’s just a few of the delectable dishes.

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Appetizer: Ritz cracker, cream cheese, smoked oyster & fresh jalapeno

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Coquille St.Jacque (Scallop, shrimp, garlic cream sauce)

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Mussels in white wine & cream sauce

wp-1451081033536.jpgBaked panko crusted cod

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Baked mashed Potatoes

Christmas Brunch
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Blueberry pancakes, bacon, fruit

Christmas Dinner
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Chicken Roulade (mushrooms, onions, parmesan cheese), Gravy , Accordion Potatoes, Green beans & pecans

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Accordion Potatoes

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Green Beans & Pecans

 

 

 

 

 

Full Day Of Eating 12


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Hi everyone,
Hope you’re all doing well.  I went to work today and I thought I’d show you what I brought with me.    Yesterday I bought some new thermos containers that are stack-able and I also bought collapsible cutlery…LOL  They were too cute and I got them in my favorite color…purple.

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I’m sick with a cold & dry cough, so for lunch I made lentil soup and I had some canned sliced peaches that are packed in water.

Dinner: Is grilled chicken, feta, cucumbers, olives, grape tomatoes, celery & for dressing I have just balsamic vinegar.

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What do you take for lunch ? & dinner?


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This is my no fuss & fast way to make kafta.

Kafta is a Lebanese dish that’s made with either lamb or beef and formed into a long meat roll and placed on a bamboo skewer.  It’s time consuming like any good dish is but I came up with a quick and easy way to prep this without any skewers.

Ingredients:
1/4 teaspoon cayenne pepper
1/4 teaspoon ground allspice
1/2 cup finely chopped fresh parsley
1 medium onion, grated
1 1/2 pounds lean ground beef
1 teaspoon salt, or to taste
1/4 teaspoon black pepper

Preparations:

In a large bowl, mix together the ground beef, onion, parsley, cayenne, allspice, salt and pepper until evenly blended.  Line a cookie sheet with plastic wrap, place meat on cookie sheet, evenly press down the meat.  Then, with a spatula, score meat into 2′ square portions. (I don’t use I knife since it’ll cut the plastic wrap.)  Place in fridge for 2-3 hours so meat can firm up.  At this time you can prep your salad and other veggies that you’d like to have for dinner.

Grill for 10 to 15 minutes, turning occasionally, until meat is no longer pink.

Serve with hummus and salad.

imagePlace meat on cookie sheet, evenly press down the meat.  Then, with a spatula, score meat into 2′ square portions. (I don’t use I knife since it’ll cut the plastic wrap.)  Place in fridge for 2-3 hours so meat can firm up.imageGrill for 10 to 15 minutes, turning occasionally, until meat is no longer pink.

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Shrimp Tacos


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This was a first for me and it was a great refreshing meal and everyone said it was a keeper.
I had fresh corn tortillas, I made a avocado black bean salsa with a side veggie of roasted asparagus with parmesan.

Ingredients:
2 green onions, thinly sliced
1 tomato, chopped

1/2 cup black beans, rinsed
1/2 cup corn
2 avocados, diced
1/4 cup lime juice
1/4 cup cilantro, minced
1 jalapeño, seeded, diced
2 tbsp olive oil
2 tsp chili powder
1/2 tsp cumin
1/2 tsp pepper
1/4 tsp salt
1 pound shrimp, raw, shelled, deveined

Preparations:

For Salsa: Combine green onion, tomato, black beans, corn, lime juice, and cilantro, mix well and set aside.

Make the Shrimp: Heat grill to medium.
Meanwhile, mix the olive oil, chili powder, salt, pepper, cumin, and shrimp in a large bowl.
Stir until shrimp are evenly coated with seasoning.
Grease grill with a wad of paper towels dipped in vegetable oil or non-flammable cooking spray.
Place shrimp on grill and cook until just opaque, about 1-1/2 – 2 minutes per side.
Cover to keep shrimp warm.

Grill the tortillas until warm and slightly charred, about 20 seconds per side. (Or heat tortillas in microwave according to package instructions.)

Spoon avocado salsa generously over warm tortillas, then top with 3 shrimp. 
Serve tacos with lime wedges on the side.


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I love kettlebells and over the years I’ve gotten to really like a few exercises, it’s a great piece of equipment for a total body workout and cardio all in one. Below is my Kettlebell workout give it a try and let me know what you think. I use bell that are 25 lbs-35 lbs, working my way up the bell ladder.
If you’re a beginner, pick a few of the exercises and complete them in a sequence workout doing 3 sets of 12-15 reps each. If you’ve been around the block or two, try to get through the whole sequence two times through doing 12-15 reps of each exercise.
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kettlebell-swingKettlebell Swing

Kettlebell Around the worldAround the world
(keep your core tight)

Kettlebell bridge pulloverBridge Triceps Pullover

Kettlebell Double Rack SquatDouble Rack Squat

Kettlebell Leg +Hip-Raise

Toe Touch

KB Lunge-Pass-ThroughPass Through Lunge

Kettlebell One Arm Swing & PassSingle Arm Swing

KB Turkish Get UpsTurkish Get Ups

Kettlebell Russian Twist 2Russian Twist
(side to side)
Kettlebell Single Leg Deadlift
Single Leg Deadlift

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Sit Ups

KB Figure8 Squat with KBFigure 8 + Squat
(Keep core tight, back straight)

Kettlebell-Press-and-Clean_ALLClean & Press

 

Food Journal


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Here’s my food log for the whole day yesterday.

My daily Macros are:
Calories: 1535
Carbs: 115 g=30%
Protein: 173 g =45%
Fat: 43g=25%

Happy Friday


Friday Funny dog

Hello Everyone,

I hope you all had a wonderful week.  My week was very eventful with my kids both being in high school this year.
Today I was on the ball. Brought my kids to school, went straight to the gym, ran some errands and even started the crock pot and made beef stroganoff for the family since I have to work tonight.Friday Funny

I found this today, had to get it. It’s going to be my new food journal.
I truly believe that if you surround yourself with positive people, quotes etc you will have a better response throughout your day.
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“The future starts today not tomorrow.”
I had an awesome workout today, I did an hour of kettlebells. I used 25-30 lb bells, talk about getting a full body workout and cardio all in one. I didn’t use the pink bell but its just too cute not to be in the pic. Lolimage


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I’ve been a stay at home mom for the last 16 years and now that both my kids are going to be in high school this year I decided it was time for me to get back into the workforce.  
Well I got a part-time job working as a supervisor of a retail store, it’s been an adjustment at home since my kids are so use to having me around, also I’ve been trying to plan out my meals for when I go to work and to cook dinner for my family.  Ideally I’d like to use the slow cooker daily but I just don’t have a lot of slow cooker recipes that are low carb friendly, but I’m working on it 🙂

Below are just some of my meals and snacks that I’ve made for myself to take to work.
P. S. I just love my “on the go” plastic container, it’s got everything I need all in one.

Please share in the comments below if you have any suggestions or advice. Thanks 🙂

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Quinoa Tabbouleh


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Traditional tabbouleh is one of my favorite salads, but by replacing bulgar wheat with quinoa it provides more protein, amino acids and is an excellent source of iron and is also low carb and gluten-free.

Quinoa is one of my absolute favorite grains, it has a toasted nutty flavor and slightly chewy texture that makes it great on its own or in a salad.

Ingredients:
1 1/2 cup quinoa (cooked)
2 cups chopped fresh flat-leaf parsley
2 cups chopped English cucumber
1 cup chopped green onions
fresh mint leaves, thinly sliced
2 tomato, seeded and chopped

1/2 cup sliced black olives
1/2 cup sliced green olives
1 carrot, julienne 

Dressing:
1/3 cup lemon juice
1/4 cup extra-virgin olive oil
1/2 tsp salt
1/2 tsp pepper

Preparation:
Rinse quinoa under cold running water. In saucepan, bring 1-1/2 cups water to boil; add quinoa and return to boil. Reduce heat, cover and simmer until no liquid remains, 15 minutes.

Remove from heat; fluff with fork. Transfer to bowl; let cool. Add parsley, cucumber, green onions, mint and tomato.

Dressing: Whisk together lemon juice, oil, salt and pepper; pour over quinoa mixture and toss to coat.
Serve at room temperature or cover and refrigerate for 1 hour.  This salad is even better the next day, once the flavors have had a chance to mingle.

 (Makes 8 cups.)

Feel free to top it with feta cheese!

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Are you up for the challengebite it write it

September Challenge!!!  For the month of September I challenge myself to keep a journal and track my food & exercise.  It’s a great way to get a jump on getting organized with school starting and everyone back to work.

  • You can chose to use a notebook or an online tracker such as My Fitness Pal.
  • But first clean out your cupboards and fridge of your unhealthy trigger foods and stock up on fruit, veggies, lean protein.
  • Write your goals for this month on the first page 
  • Dedicate a few minutes to writing in it every day.
  • Be honest with yourself and write everything in your journal, it’s a great way to teach you awareness of what you’re eating on a daily basis.

Also to be more effective with you’re journal you can show me or a friend your food journal weekly.  That weekly accountability is what makes your food journal successful, knowing that someone will be seeing what you eat.  Find a partner and we can do this together.
In just 4 weeks we’ll all be happy with the results.

Log it Track it

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What I ate


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Egg whites scramble, homemade hashbrowns.

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Cauliflower Tabouli Salad


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Ingredients: 

1 large head of cauliflower chopped up into florets (discard the tough core)
1/2 cup chopped broccoli florets
1/2 cup diced red bell pepper

1/2 cup sliced green olives
1 large bunches finely chopped flat-leaf parsley
1 bunch green onions, finely chopped (white and green parts)
1 English cucumber, peeled and finely diced (after seeds scooped out)
1/4 cup cold-pressed, extra-virgin olive oil, plus more to taste
2 tablespoons finely chopped fresh mint, plus more to taste
3 tablespoons fresh lemon juice, plus more to taste
1/2 teaspoon salt, plus more to taste
cracked pepper to taste

Preparation:
Place the raw cauliflower florets into your food processor with the S blade and pulse a few times until the consistency of couscous or rice.

Transfer this mixture to a large mixing bowl and combine well with the other ingredients.
Tweak flavors to taste – add pepper, and you may like more salt, lemon juice, olive oil or mint.

Serves 6

Below is a pic of raw broccoli tabouli salad and it was just as good as the cauliflower if not better ❤

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Happy Anniversary Honey


Today I married my best friend 20 years ago, It’s been an amazing journey and I love every minute of it.  Love you ❤

Happy Anniversary Honey BunnyTo all my readers I have some great recipes to share with you soon 🙂

Have a wonderful day and embrace the process 🙂

 


This week I tried a few new things, one is this amazing protein waffle and the other is the No Sugar Maple Syrup.  Hope you like it as much as I do.  I cannot take credit for this recipe so I’d like to give a shout out to Michael Kory, the creator of this recipe.  Here’s the link to his YouTube channel and you can see him make the waffles.  He makes 4 waffles with his waffle maker but I make 8 with mine, I guess mine are thinner.  Either way they’re delicious!

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These are the ingredients for these delicious protein waffles.Aviary Photo_130819478287355169

 
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Just enough batter in each center or else it will spill out of the sides.

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Crispy protein waffles

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These are so good, I made the recipe four times, my teenage son ❤ loves them

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All done and ready when I crave them.  Perfect for breakfast or a snack or make it into a dessert.

Protein Waffles
Ingredients:
1/2 cup oats (40 grams)
1 scoop protein powder (30 grams)
1/2 cup low fat cottage cheese (115 grams)
1/2 cup egg whites (118 ml.)
1 tbsp. sweetener
1 tsp. baking powder
Pinch of salt
Cinnamon

Place all the ingredients into a blender until smooth.  That simple 🙂

Makes 8 waffles.
Amount per waffle:
58 calories
0g fat
5g carbs
1g fiber

8g protein

Full Day Of Eating 10


Breakfast PB Banana 2015-15-7

Breakfast: I only had one slice because it was so filling plus I had a cup of coffee.  This Dempsters Thin is just 45 calories per slice, they’re very thin, that’s why I had made two slices, thinking it wasn’t going to be enough.  But I was wrong, my eyes were hungry.  I also use all natural, no sugar added Peanut Butter. YUMMY!!! 

Shake & Tea 2015-15-7--15

I had a great workout today Back & Biceps and I made myself a protein shake plus I made a pitcher of unsweetened tea.  It’s 64 oz and that’s my goal for today.  If anyone is interested in this ice tea maker here’s a link.

https://www.chapters.indigo.ca/en-ca/house-and-home/iced-tea-maker-raspberry/885395200613-item.html?ref=item_page%3avariation

Chickpeas 2015-15-7Note to self:
30 grams of light feta is 6 grams of protein and 60 calories
1 cup of chickpeas is 11 grams of protein and s 215 calories

I could have 60 grams of feta and have 12 grams of protein and consume 120 calories.  I think that’s a better food choice.

Dinner 2015-15-7For dinner I made steak and cheese subs for the family but my was without the 9′ bun but I had all the toppings and roasted cauliflower on the side.  

Toppings were sauteed onions, mushrooms and peppers, mozzarella cheese, tomato, shredded lettuce & pickles.


Weigh In 2015-15-7Update

Morning y’all,

Here’s a little update of what’s been going on lately.  I’ve really been enjoying IIFYM flexible dieting, I’ve lost 2.2 lbs.  I’ve adjusted my daily calorie intake from 1790 down to 1315.  My Macros have changed as well.

Here’s a link if you’d like to know what your Macros are.  
MacroNutrient Calculator
http://macronutrientcalculator.com/

last week_headerOld Macros

My Macros           July 1-12, 2015

Here’s what my Macros breakdown for a low carb diet with 1790 calories per day intake.

Protein 45%    (201 grams per day)  (27 grams per meal)
Fat         30%   (60 grams per day) (8 grams per meal)
Carbs    25%    (112 grams per day) (15 grams per meal)

3 MEALS PER DAY, PLUS 2 SNACKS

Suggested meal sizes for eating 1790 calories a day,
45% protein, 30% fat, 25% carbs,

Meal 1: Breakfast 448 calories (50g protein, 15g fat, 28g carbs)

Snack 1 : 224 calories (25g protein, 7g fat, 14g carbs,)

Meal 2: Lunch 448 calories (50g protein, 15g fat, 28g carbs)

Snack 2:224 calories (25g protein, 7g fat, 14g carbs,)

Meal 3: Dinner 448 calories (50g protein, 15g fat, 28g carbs)

Protein 45%    (201 grams per day)  (27 grams per meal)
Fat         30%   (60 grams per day)  (8 grams per meal)
Carbs    25%    (112 grams per day)  (15 grams per meal)

This week

New Macros July 13, 2015

3 MEALS PER DAY, PLUS 2 SNACKS

1315 calories a day

Protein 45%    (148 grams per day)  (30 grams per meal)
Fat         30%   (44 grams per day)  (8 grams per meal)
Carbs    25%    (82 grams per day)  (15 grams per meal)

http://www.freedieting.com/tools/nutrient_calculator.htm

Meal 1: 329 calories (21g carbs, 37g protein, 11g fat)

Snack 1: 164 calories (10g carbs, 18g protein, 5g fat)

Meal 2: 329 calories (21g carbs, 37g protein, 11g fat)

Snack 2: 164 calories (10g carbs, 18g protein, 5g fat)

Meal 3: 329 calories (21g carbs, 37g protein, 11g fat)

IIFYM Flexible Dieting


IIFYM we have cookiesMorning y’all,

In Nov 2014 I posted a blog about Macronutrients.  Here’s the link for that post if you’re interested to read it.

https://marisaskitchentalk.wordpress.com/2014/11/03/macronutrient-and-my-skinny-biatch-friend/

Well I did it for a few days and dropped it like a hot potato. It’s was difficult to maintain. So I went back to low carb and I’ve been struggling ever since and I haven’t lost any weight in the process.

Now I feel I have a better understanding of Macro dieting and I can see that my calories were too low back in Nov when I tried it.  I’m still in the learning process but I’m doing much better so far, I’m on day 4 and I’m excited for whats to come.  I’m still keeping my carbs low, (wheat doesn’t agree with me) my carbs are mostly from fruits & veggies, I don’t even crave bread or pasta.  I do love my Zoodles though 🙂

Basically Macro Counting is eating a chicken wrap, protein bars and the occasional pizza, with of course my grilled chicken, egg whites, fruit, and spinach salads. Getting in my nutrients but fitting in foods I love and cravings when I need too.  It is doable without eliminating food groups and going through fad diets!  It’s made to fit your body, it’s not a one size fits all diet.
Trust the process and stop looking for the fastest results possible, it takes time and consistency no matter what method you choose to do at the end of the day.if-it-fits-your-macros-IIFYMWell to make things simple I came across this awesome macronutrient calculator.
http://macronutrientcalculator.com/

Here’s what my Macros breakdown for a low carb diet with 1790 calories per day intake.

Protein 45%    (201 grams per day)  (27 grams per meal)
Fat         30%   (60 grams per day)  (8 grams per meal)
Carbs    25%    (112 grams per day)  (15 grams per meal)

I went even further and calculated what I need for 3 meals and 2 snacks for the day.  I used Fitwatch calories per meal tool.

https://www.fitwatch.com/calculator/calories-per-meal

3 MEALS PER DAY, PLUS 2 SNACKS

Suggested meal sizes for eating 1790 calories a day, using a ratio of 45% protein, 30% fat, 25% carbs, by eating 3 meals and 2 snacks.

Meal 1: Breakfast 448 calories (50g protein, 15g fat, 28g carbs)

Snack 1: 224 calories (25g protein, 7g fat, 14g carbs,)

Meal 2: Lunch 448 calories (50g protein, 15g fat, 28g carbs)

Snack 2:224 calories (25g protein, 7g fat, 14g carbs,)

Meal 3: Dinner 448 calories (50g protein, 15g fat, 28g carbs)

Fitwatch also has a weight loss target calculator, so for fun I entered my digits and it calculated that I should reach my goal weight by Feb 1, 2016 That will be a 30 lb loss.  Keeping my fingers crossed and I’m giving it my all, hopefully there won’t be too many distracts along the way. 

Macro-Cheat-Sheet

 

Banana Pancakes IIFYM


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Ingredients

2 large bananas, ripe to overripe 
2 eggs
Cinnamon, dash
1/4 cup fresh blueberries

Serve with maple syrup, butter, whipping cream, fresh berries

Instructions
In a mixing bowl,  using a fork mashed bananas and an eggs.
There should be chunks of bananas to make fluffy pancakes.
Add cinnamon.
In a frying pan, cook mini pancakes over a medium low heat. 1 or 2 tablespoons of batter is enough for each mini pancake. 

(I made large ones and they were too delicate to flip, so mini size was perfect.  there’s no pics of the mini’s cuz the fam at them all…LOL)

Full Day Of Eating 9


Hello Everyone,

This past week I’ve been M.I.A. due to the fact that my daughter had her grade 8 graduation.  I know it’s as thing now, who knew!  When I went from elementary school into high school all we got was a pat on the back and good wishes for the years to come.  Now it’s a full out party, the girls are all dressed up with pretty prom dresses, hair & make up and not to mention the manicures & pedicures and the boys are all very handsome in their suits.

OK so this week I still managed to take pics of my meals so you’ll have a glimpse of what I ate this week.

Have a wonderful Sunday

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Full Day Of Eating 8


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This is newest breakfast favorite since going on IIFYM.

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Corn tortillas, brown rice, olives, avocado, refried beans

Full Day Of Eating 7


Veggies banners_nutrition_FINALThis is everything that I ate today.

Breakfast

This is the first time i added flax in my Greek yogurt and it was good.  It had a walnut taste

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Snack

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Lunch

My lunch was from my Sunday meal prep.  AWESOME!!!💜

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Snack

This snack was so fast and very filling.  Really hit the spot  
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Dinner

This was higher in carbs because of the corn tortillas but wow was it ever so good. 
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Meal Prep #2


Meal Prep breaking bad

Here’s a few things I picked up at Costco for this weeks meal prep.

Bananas (are for hubby’s breakfast)
Apples (for snacks)
Blueberries (for snacks)
Strawberries (for snacks)
Mushrooms (for salads & dinners)
Broccoli (for raw salad, or with dip, or steamed)
Ham (for my egg white omelets)
Whole chickens
Abacore tuna (for lunches)
Beef (Burgers, Beef Stroganoff)
Coffee beans (for liquid gold)

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Flattened Rosemary & Lemon Chicken for meal prepimage

Chicken is ready ❤image

Trying something new.  Using a mandolin for my broccoli salad.image

It turned out great 🙂image

Dinner before I start meal prepping for the week.
Chicken breast, sweet potato, steamed broccoli.
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Lunch meal prep for the week.
Shredded chicken, sweet potato & broccoli salad.

(There’s only two containers because I put them all in the fridge and then realized I forgot to take a picture 🙂 )image

These baggies are filled with my vanilla protein powder, cocoa powder, cinnamon.
These are to take with me and have after I leave the gym.  

Post-Workout Snacks.💗💚💛

imageI’m still trying to get the hang of this meal prep thing.  Yes it takes time but it’s so worth it.
Being prepared is half the battle.
Wishing you all much success🎇🎆🎉

Motivation Sparkle


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This was last nights dinner and it was delicious.  I can’t remember the last time I made beef stroganoff.  I included the link to my recipe and the only change I did was that I used lean ground beef.
I made noodles for the family but mine were zoodles.  What I love about zoodles is that I don’t feel that I’m missing out on the noodle experience.  Its so easy, just spiral your zucchini and add to plate then top with beef stroganoff.  Sometimes I place the zoodles in the microwave for 30 seconds to heat them up.  I don’t like soggy zoodles, raw is best to my liking.
Happy Saturday 🙂

Here’s my Beef Stroganoff recipe, hope you like it as much as my family does. 

https://marisaskitchentalk.wordpress.com/2012/08/20/beef-stroganoff/

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Cow funny

Tuna Lettuce Wraps


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Today’s lunch was a first for me.
Lettuce wraps with tuna, sliced green olives, and red onion.

It was refreshing, tasty and very filling, but unfortunately fish doesn’t agree with me.

Full Day Of Eating 6


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I’ve been struggling for months now to get back on track and I have to say that in the past week I’ve gotten back on the wagon and slowly but surely I’ll be 100% on point in the next few weeks.  I’m excited to be creative in the kitchen and try new recipes.  So you know I’ll be sharing those with you all very soon.

Today I decided to show you what I’ve been eating.
My meals are as follow:
~Breakfast
~Snack
~Lunch
~Snack
~Dinner

Breakfast: An egg white omelet is a great start before heading to the gym.wpid-wp-1434054589008.jpg

After the gym my snack was Whey protein.
Note to self:
Next time pour protein in the bottle before getting in the car, that way I won’t get it all over the upholstery. wpid-wp-1434055174149.jpg

Lunchwpid-wp-1434054907580.jpg

Afternoon snack Spinach + Strawberry smoothiewpid-wp-1434054245840.jpg

Dinner
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Ingredients

6 Tbsp olive oil
1/4 cup red wine vinegar
1 Tbsp Dijon mustard
Salt and ground pepper
1 cup sliced white mushrooms
1/4 cup thinly sliced red onion
3 cups baby spinach

Preparation:

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In a small cup whisk together, olive oil, red wine vinegar, Dijon mustard, salt and pepper.

In a large salad bowl combine spinach, mushrooms and onions.

Drizzle dressing over salad and mix until combined and serve immediately.

We had baked chicken wings with this salad and everyone loved it. 💕

Meal Prep #1


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mealprep

Hi Everyone,

Hope you’re all having a great week so far.  I’ve seen many people posting they’re meal prep and I’ve been so eager to try it, Monday I went and bought groceries & I began to cook.

If you plan to meal prep start with 1 meal per day for the week.  Lunch is my busiest time of the day so it makes sense to prep my lunch for the week and I even portioned out some snacks.

Note to self:
Saturday plan menu & go grocery shopping.
Sunday cook & meal prep for the week. (Lunch & Snacks)

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Below are the groceries that I bought.  I didn’t really have a planned menu.  I knew I was going to do chicken and salad.
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In the picture below you’ll see my lunch & snacks.

Lunch:
4 oz grilled chicken breasts
3 oz baked sweet potato with coconut oil
2.5 cups mixed greens
0.5 cups shredded carrots
1 Tbsp Caesar dressing (not shown)

Calories: 393
Net Carbs: 19
Fibre: 6
Protein: 39 

Snacks:
Baby Spinach & Strawberries (for smoothies)
Blueberries (for protein shakes)
1 cup watermelon 11 gr carbs
Mini bell peppers

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Spinach Dip Recipe


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(Missing from the picture is the mayonnaise and Asiago cheese, they were last minute additions)

Ingredients:
2 cups frozen chopped spinach, thawed and squeezed dry
2 Tblsp Mayonnaise
2 cup (500 mL) sour cream
1/4 cup cream cheese
1 tsp Onion soup mix
Optional: 1/4 cup shredded Asiago cheese 

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I like to saute the spinach to get all the water out but you can skip this step if you like.

In a large bowl add cream cheese and microwave for 20 seconds, this is to soften the cheese so it will mix well.  Add sour cream, mayonnaise, onion soup mix, stir until well combined.  

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 Add spinach

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Stir until well combined. At this point you can add the Asiago cheese.  

You can add so many things to give it some more flavor, sliced sun dried tomatoes, marinated artichokes, Parmesan cheese,  sliced olives, sliced water chestnuts, green onions, the combinations are endless.

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Cover and refrigerate about 2 hours to blend flavors.

Serve with dehydrated zucchini chips/wafers and with fresh vegetables.

 

Spicy Tomato Soup


Ingredients:

2 cans tomato soup
1 tsp oregano, dried
4 cups chicken broth, low sodium
1 jalapeno, fresh, sliced
1/2 c diced onion
2 minced garlic cloves
1/4 cup lime juice
sour cream
avocado, diced

Preparations:

Heat 2 tablespoons of oil in a large heavy skillet over medium heat. Add the onion and cook for 5 minutes, stirring occasionally, until onion is soft and translucent. Add the garlic, jalapeno, and oregano and cook for 1 minute more. Add the broth and tomato soup, bring to a boil, then reduce the heat to low and simmer for about 10 minutes. Stir in lime juice.
Serve the soup topped with a dollop of sour cream & diced avocado.

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Add the onion and cook for 5 minutes, stirring occasionally, until onion is soft and translucent. Add the garlic, jalapeno, and oregano and cook for 1 minute more.

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Add the broth and tomato soup, bring to a boil, then reduce the heat to low and simmer for about 10 minutes. 

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Stir in lime juice.

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A dollop of sour cream and diced avocado, its adds a little creaminess and helps with the spicy jalapeños 


June

Here’s 4 Ab exercises that work every part of your Abs.

Do this 4 times a week for the whole month of June.

Who’s with me???  Challenge Accepted!!!

Ab Challenge

 

 


Hello Everyone,

These past 30 days started off great for this challenge. But then life happened and chaos began.  I did manage to lose 2 pounds.  

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The two pounds of butter represent the two pounds I lost…WOOHOO!!

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At the beginning of May I decided to give our deck a face lift and as you can see from the picture below it turned out great.  That took over 2 weeks from start to finish.  Just in time as we celebrated our daughters confirmation.

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I made this cake for her confirmation dinner party and it was her favorite, orange chiffon.  

Now that’s done I can get back to eating right and exercising again Right???  

imageDehydrated zucchini chips and wafers.

imageLunch: Spicy ground beef with baby greens salad with Caesar dressing

imageExercise:  I love my kettlebell workout and unless you’ve tried them you have to give it a shot, you’ll get hooked.  I’ll b posting my kettlebell workout soon.

imageTreats are not always food related. Here’s my latest treat, my new phone case, pretty in pink with some bling.

How did you all do on this 30 day challenge???

30 Day Arm Challenge


I thought since I have this 30 day Spring Slim Down Challenge I’d like to add some exercise to the mix.  So if anyone is interested below is the challenge and it can be done at home. Click on picture to enlarge and then print a copy and begin the challenge.

30 day Arm Challenge

 


Hello Everyone,

I’ve decided to create a two week dinner plan.  It’s not written in stone but it’s nice to know that I can choose a meal just at a glance.  Here are 14 dinners for Monday April 27 ~ Sunday May 3, 2015

 

Week#1

Meal 1
Stuffed Peppers with ground beef, Italian sausages, & spinach

Green salad with vinaigrette

Meal 2
Chicken cutlets with citrus honey sauce
Rice
Peas & onions
Green salad with vinaigrette

Meal 3
Beef broth soup

Vietnamese rolls (shredded chicken breasts & shredded cabbage)
Veggie Stir-Fry (bell peppers, onions)
Rice
Eggrolls, Plum sauce, Sweet chili sauce

Meal 4
Grilled Greek Chicken Breasts

Greek salad (tomato, cucumber, onions, feta cheese)
Ranch coleslaw
Parsley salad

Meal 5
Beef taco casserole or Qenchiladas or Quesadillais
Mexican rice

Meal 6
Slowcooker Baby Back Ribs with dry rub

Ranch coleslaw
Corn

Meal 7
Slow Cooker Beef & Barley

Zoodles
Veggies
Green salad with vinaigrette

Week#2

Meal 1
Baked Italian sausages

Zoodles (zucchini noodles)
Pasta with meat sauce

Meal 2
Slow cooker Beef Stroganoff
(roast beef, mushroom, onions, sour cream, white wine)
Zoodles (for me)
Noodles (for family)
Salad

Meal 3
Oven roasted rosemary chicken

Roasted cauliflower
Roasted potatoes
Green beans with sliced almonds
Green salad with vinaigrette

Meal 4
Homemade Lean Beef burgers (grilled)

Baked french fries 
Parsnip fries
Ranch coleslaw
Mashed cauliflower
Green salad with vinaigrette

Meal 5
Fish Tacos with Avocado
Mango Salsa
Rice
Green salad with vinaigrette

Meal 6
Yogurt marinated Chicken

Ranch coleslaw
Roasted brussel sprouts
Green salad with vinaigrette
Baked potato (Toppings: Butter, Sour Cream, Green onions)

Meal 7
Shepards pie

Green salad with vinaigrette

Snacks:
1 cup Cantaloupe, Waterlemon (twice a day)
Celery stuffed with cream cheese or all natural peanut butter
Zucchini chips & Babaganoush dip
Greek yogurt with berries
Pepperoni chips with hummus dip
Protein Bar

Spring 30 Day Slim Down


spring slim down

Morning everybody,

Yes Spring has sprung and I feel a weight loss challenge is in order.  Feel free to join me in this challenge, I’ve added a countdown on the right side of my blog.

HERE ARE THE GUIDELINES FOR THE SPRING SLIM DOWN CHALLENGE:

1. The challenge will run from Sunday April 26 to Sunday May 31.

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:      170 lbs
                       Goal Weight:       150 lbs
You may choose any goal you like. This is a 30 day challenge, so we should be able to stick to our goal.  A realistic goal is 1-2 pounds a week.

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


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Overnight Steel Cut Oatmeal
Ingredients:
1 cup plain nonfat Greek yogurt
1/2 cup unsweetened almond milk
1/2 cup steel cut oats (uncooked)
1 teaspoon brown sugar
1 cup frozen blueberries

Preparations: In a medium bowl, mix together yogurt, milk, oats and brown sugar.
Divide into 4 mason jars or containers, top with frozen blueberries and refrigerated at least ­6 hours or overnight.

Add additional toppings such as toasted coconut, almonds, or honey. 

Makes 4 servings

1 serving:

Calories 143
Total Fat 1.4g
Carbs 24.6
Fiber 3.7
Sugar 7.1g
Protein 8.7g
Calcium 11.0%
Iron 5.2%


Here’s a gluten free and nut free ice cream cake recipe.  Last weekend we celebrated our daughters 14th birthday and she had a party with a few of her closest friends but two of her friends had food allergies, one girl is gluten free & another girl is nut free.  So after trying to come up with many alternatives I decided that at an ice cream cake was a good solution. 

imageIngredients:
C
hapman’s ice cream gluten free & nut free ice cream
PC chocolate fudge sauce
Magic shell

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Parchment lined spring form pan.
Spread chocolate ice cream on the bottom and place in freezer.

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Spread chocolate fudge sauce and place in freezer.
Once frozen spread mint chocolate chip ice cream over fudge and place in freezer.

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Spread more chocolate sauce  mint ice cream and freeze until frozen.

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Spread more chocolate sauce over mint ice cream and freeze until frozen.

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Cover with more chocolate ice cream and freeze.

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Drizzle with Magic Shell chocolate sauce

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Add a few candles and Voila!!!  Gluten Free & Nut Free Birthday cake.

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Here’s a look at it on the inside, needless to say it was a big hit.  
I’m definitely going to make this again.

Fruity Ice Recipe


 Here’s a great way to flavor your water or a cocktail with these fruity ice cubes.

I used my silicone muffin cups and used sliced lemon, lime & frozen raspberries.  Why frozen raspberries?  Well if you ever buy them you’ll always get a bunch of crumbly broken raspberries.  This is a great way to use them other than in a smoothie.

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These nice big ice cubes are great for my water bottle too.

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Place them in a freezer bag and they’re ready for your next beverage.

Cheers!!!

 

Fitbit Ankle Strap


I love my Fitbit Charge HR & I love doing spin classes, or even doing the stair master but with the Fitbit on my wrist it doesn’t catch all my steps when holding on the handle bars.
So I came up with a solution. 
I bought a Velcro strap for my yoga matt but it was too long.

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So I cut it  to make it shorter and sewed it back together.

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Then put my Fitbit Charge HR on my ankle & wrap the strap on. 

Voila!!

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Breakfast


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My wonderful husband made me this yummy Sunday Breakfast.
Thanks Honey 😀😘


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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.

Fitbit-Charge-HR-features_thumb

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


Slow cooker

It’s going to be a slow cooker week,Why?  Why not…hahaha 🙂

Life’s to short to be slaving in the kitchen 🙂
chef-garfield (1)

These meals are in no particular order, some are new recipes and I’ll post them later this week.

Monday Dec 1 ~ Sunday Dec 7, 2014

Meal 1
Slow cooker Beef Stroganoff

(roast beef, mushroom, onions, sour cream, white wine)
Zoodles (for me)
Noodles (for family)
Salad

Meal 2
Slow Cooker Chicken Pad Thai (5 chicken breasts)

Zoodles (for me)
Rice vermicelli noodles (for family)
Egg rolls, Plum sauce, Sweet chilli sauce (for family)
Green salad with vinaigrette

Meal 3
Slow Cooker Marinara sauce with beef braciole or sausages or meatballs

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

Meal 4
Slow Cooker Beef Chilli

Green salad with vinaigrette
Buns (for family)
Toppings:
Chopped green onions, Shredded cheddar cheese & Sour Cream

Meal 5
Slow Cooker Cabbage rolls

Green salad with vinaigrette
Buns (for family)

Meal 6
Slow Cooker Baby Back Ribs

Coleslaw
French fries (for family
Parsnip fries (for me)

Meal 7
Slow Cooker Orange Chicken

Green beans
Rice (for family)
Green salad with vinaigrette

Snacks:
Greek yogurt with berries
Pepperoni chips with hummus dip
Celery stuffed with cream cheese or all natural peanut butter
Zucchini chips & Babaganoush dip
Sugar Free Jello
Atkins Protein Bar

buon appetito 1

Mason Jar Salads


Mason Jars

I’ve seen many mason jar salads and I thought I’d give it a try.  Well I have to say it was a huge success, even my husband took it to work.  It’s just as convenient as a crockpot, you know when it’s time to eat that you have a nice meal waiting for you.  Food prep is about making your life easier. Sure it takes a little effort and time upfront but it is worth it. It is so rewarding to open up the refrigerator door and see healthy delicious meals ready to eat.  All week I didn’t have to wonder what to make for lunch since it was already waiting for me.  For the salad I chose to go with a variety of pickled veggies, but a high carb option is to add pasta, couscous, quinoa or rice etc.  

The options are endless when in comes to preparing food ahead of time so there really is no right or wrong way to do it.  Basically, it comes down to just making time and getting it done.  I used chickpeas as my protein since that’s what I had but you can use hard boiled eggs, tuna, grilled chicken etc.

Here’s the ingredients for the jars below but I plan on changing a few ingredients for this weeks batch.  Start with dressing at the bottom of the jar and then the more sturdy ingredients go in first and work your way up to the more delicate veggies, such as lettuce.

Ingredients:
2 Tb Ranch dressing 2 g
1/2 c chickpeas 13g
1/4 c corn 8g
3 cherry tomatoes 2g
62 grams of marinated artichokes 0g
3 slices of pickled beets 2g
30 grams garlic pickle slices 1g
43 grams shredded cabbage 2g (I used the bagged coleslaw)
43 grams broccoli slaw 2g (I used the bagged broccoli slaw)
1 cup chopped  romaine lettuce

I used 1 litre mason jars.

Calories: 355
Fat: 16 g
Carbs:46 g
Fibre: 12 g
Protein: 12g
Net Carbs:  34g

***Note to self*** Omit the corn, way to high in carbs for lunch.  🙂

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Ok I know everyone probably already has one of these spiral veggie slicers, I’ve been wanting one for years but just didn’t want to spend the $70 when they hit the market, so I made due with a vegetable peeler.  Last weekend I was looking at some sales flyers and saw this on sale for $25, I jumped in my car and I got the last one in the store.  I felt like I won the lottery…LOL  OK I know I’m a nut case, like who gets that excited over an appliance…me that’s who!!  LOL 🙂

Well as you can see from the pictures below I’ve been using it all week.  I have to say that my family is loving the new spiral recipes, it brings new life to veggies and fruit.  

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wpid-wp-1416617416383.jpegZucchini Alfredo…Oh Wow this was such a hit with my family, they couldn’t believe it was zucchini.

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My daughter who loves cucumber, thought this was so cool and loved the cucumber ribbons.

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For all the salads I made a simple dressing of a splash of orange juice, apple cider vinegar and extra virgin olive oil.

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Slow Cooker Baby Back Ribs


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Lately I’ve been searching ways to use my slow cooker more often since I rarely use it but when I do, it’s just a great thing. Which brings me to todays post, I made this recipe for the first time this week and my family just loved it, they’re still talking about them.  It’s a keeper and I just couldn’t wait to share with you all, hope you like it as much as we did.

Slow Cooker Baby Back Ribs

Ingredients
2 racks pork spare ribs
1 cup of your favorite bbq sauce (I used roasted garlic bbq by Sensations @ Sobey’s)
1 cup unsweetened apple sauce
½ cup water
salt and pepper to taste
Preparation
Cut the ribs into two rib portions. Season with salt and pepper.
Arrange half of the ribs in the slow cooker.
Cover with the BBQ sauce, apple sauce and water.
Secure the lid tightly on the slow cooker, turn on high heat and let cook for 4 hours, (or on low for 8 hours).
When the ribs are done, carefully remove them from and place on a parchment lined cookie sheet.  They will be very tender and can fall apart easily.

Discard all juice in slow cooker and wash immediately before it gets caked on and you’ll need a jack hammer to clean it. 🙂

Brush bbq sauce on ribs, about 2 tbs of bbq sauce (from the bottle & not the juice from the slow cooker).

Bake at 350 for 20 mins, turning halfway through and brushing on bbq sauce on the othe side of the ribs.

Serve with green beans, mashed potatoes, salad and enjoy.

wpid-wp-1415536715472.jpegCover with the BBQ sauce, apple sauce and water.

wpid-wp-1415536905814.jpegLet cook for 4 hours, (or on low for 8 hours).

wpid-wp-1415536981469.jpegPlace on a parchment lined cookie sheet.

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Brush bbq sauce on ribs, bake at 350 for 20 mins.

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 Serve with green beans, mashed potatoes, salad and enjoy.

 


macronutrient-ratios

Hey everyone,

So lately I’ve been interested into jump starting my metabolize because I’ve been like a yo-yo on the scale with the same 3 lbs up & down I’ve decided that I want to count calories but still keep my low carb values.

Thanks to my lovely, beautiful friend, whom I call a Skinny Biatch with warm intentions, she has had great success with simple sticking to her calories for the day.  She’s such an inspiration and a great friend that I dedicate this blog post to her and all your skinny biatch friends that are there to support you and encourage you to continue on your weight loss journey or any other journey that you are on.  You all know who you are Skinny B.  🙂

So this past week I’ve been sick with the flu which always has me craving comfort food and at the same time I began to count calories and increase my carb intake but I’m not throwing in the towel on the whole low carb bandwagon, I’m simply enjoying some complex carbs as in more fruit and some forbidden low carb veggies, (potatoes, beets, squash etc) and steel cut oats etc.
Since I’m going back to counting calories and stay low carb, well I want to know my macronutrient breakdown should be for a low carb diet.

Well to make things simple I came across this awesome macronutrient calculator.
http://macronutrientcalculator.com/

You can chose from 4 different percentage breakdowns.  I chose the Low Carb  and to make it even more easier for myself I took those percentages for carbs, protein, fat and entered it in My Fitness Pal so it does all the work for me and notifies me if  I go over etc.

MyFitnessPal-Logo22

Here’s what my Macros breakdown for a low carb diet with 1200 calories per day intake.

Carbs    25%    (75 grams per day)  (15 grams per meal)
Protein 45%    (135 grams per day)  (27 grams per meal)
Fat         30%   (40 grams per day)  (8 grams per meal)

I went even further and calculated what I need for 3 meals and 3 snacks for the day.

Meal 1: 300 calories  (19g carbs, 34g protein, 10g fat)
Snack 1:  120 calories (8g carbs, 14g protein, 4g fat)

Meal 2: 300 calories  (19g carbs, 34g protein, 10g fat)
Snack 2: 120 calories (8g carbs, 14g protein, 4g fat)

Meal 3: 240 calories (15g carbs, 27g protein, 8g fat)
Snack 3: 120 calories (8g carbs, 14g protein, 4g fat)

It’s a slow process since I’m carefully trying to hit my macros correctly but some days I’m spot on & others…not so much.  I guess that’s why most fitness buffs do meal prep and eat pretty much the same thing everyday.

 
***Hint Hint***  I’m also looking into meal prep for the week…Stay tuned for an upcoming post.

 

macronutrients-bodybuilding

Here’s a great link
http://www.bodybuilding.com/fun/macro-math-3-keys-to-dialing-in-your-macro-ratios.html

Whether you’re trying to lose fat or gain muscle you’ll need to know what calories and macronutrients are, and how to balance them for your goals. Macronutrients are the compounds which provide us with energy.

There are three types of macronutrients which are: protein, carbohydrates, and fat. You have seen these names on the back of all nutrition labels, which also show the total calorie count. The basic caloric make up of protein and carbohydrates is 4 calories per gram, where fat is 9 calories per gram.

macro 1

 

Protein 1 gram of protein = 4 calories

Thin Rib Eye Steak Asparagus
Protein is the primary building block of muscle made up of amino-acids. Since our bodies can’t make all of these amino acids, the essential amino acids have to be supplied through your diet and nutrition. Protein helps for muscle growth, tissue repair, and immune function.

High protein sources include meat, fish, milk, eggs and of course whey protein.

For a muscle building diets, a high protein diet is a must. A high protein diet will allow your body to be in a constant metabolic state where it’s able to repair and rebuild muscle tissue throughout the day.

Not having enough protein in your diet will only lead to sore muscles and very little to no progress in terms of strength, size, and overall progress. For bodybuilding and gaining muscle, it’s recommended to have 1 gram of protein per pound of body weight. It’s that much easier when you just supplement with whey protein into your diet.

 

Carbohydrates 1 gram of carbs = 4 calories

simple and complex carbs
The biggest myth was carbohydrates is that they make you fat. Carbs are the main source of fuel for our bodies, great for both short term and long term energy. There are exceptions, such as ketosis, where the body uses fat as a fuel source, but that’s not optimal for the long term. There are so many varieties of foods with (complex) carbs perfect for any diet, such as sweet potatoes, whole wheat pasta, whole wheat rice, and general whole wheat grains.

Carbohydrates are just as, if not more important than protein in bodybuilding and fitness. Carbohydrates are the fuel that give you energy for your workout, as well as making sure you have enough energy after your workout. If you’re just having protein without carbs post workout, your body is using protein as its main energy source.  Basically, it’s a waste of protein.

 

Fat   1 gram of fat = 9 calories

healthyfats 2People often fear fats, and think it’s bad for you or make you fat. That’s simply not true. There are diets focused on fat loss, such as the keto diet, which are primarily focused on fat and protein without carbs. 

Fat is a major source of energy, and actually the most concentrated source of energy.  Fat regulates hormone production, as well as absorbing fat soluble vitamins which are required to maintain good health. Fats also help normal growth and development, as well as testostorone.

Fat does not make you fat; eating over your daily caloric maintenance is what makes you fat.  Some good fat sources are avocados, nuts, egg yolks, medium-chain triglycerides (coconut oil), and omega-3 fatty acids (salmon, and other fish), chia seeds, tofu and edamame. peanut butter, and cheese, but be careful as the total calories for fats do add up higher than you realize.

 

 

 

Macronutrient-Chart round


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Slow Cooker Apple Cinnamon Steel Cut Oatmeal

Ingredients

2 apples, peeled, cored, cut into 1/2-inch pieces (2-1/2 to 3 cups chopped)
1-1/2 cups milk (or substitute non-diary alternative like almond milk)

1-1/2 cups water
1 cup uncooked steel cut oats
2 tablespoons brown sugar (or substitute maple syrup or other desired sweetener)
1-1/2 tablespoons butter, cut into 5-6 pieces (optional)
1/2 teaspoon cinnamon
1 tablespoon ground flax seed
1/4 teaspoon salt
Optional garnishes: chopped nuts, raisins, maple syrup, additional milk or butter

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Preparations

Coat inside of 3-1/2 quart (or larger) slow cooker with cooking spray.
Add all ingredients (except optional toppings) to slow cooker.
Stir, cover, and cook on low for approx. 7 hours (slow cooker times can vary).
Spoon oatmeal into bowls; add optional toppings, if desired.
Store leftovers in refrigerator.
Freezes well.

To reheat single servings:
Put 1-cup cooked oatmeal in microwave proof bowl.
Add 1/3 cup milk or almond milk.
Microwave on high for 1 minute; stir.
Continue cooking for another minute, or until hot.

7  (3/4-cup) servings

Nutritional Info
(per 3/4 cup serving)
149 calories
3.6g fat
27.3g carbs
3.9g fiber
4.9g protein

Slow Cooker Minestrone Soup


wpid-img_20141029_115223.jpgSlow Cooker Minestrone Soup

Ingredients
4 cups low-sodium vegetable stock or chicken stock
1 1/2 cups water
2 (14.5 oz) cans diced tomatoes
1 cup diced celery (3 stalks)
1 cup diced carrots (2 carrots)
1 cup diced yellow onion (1 small)
1 Tbsp chopped fresh parsley (or 1 tsp dried)
2 tsp dried basil
1 tsp dried oregano
1/2 tsp dried crushed rosemary
2 bay leaves
Salt and freshly ground black pepper, to taste
1 1/3 cups diced zucchini (1 small)
4 cloves garlic, minced
1 (15 oz) can white navy beans or cannellini beans, drained and rinsed
1 cup  French green beans, chopped
2 cups slightly packed chopped fresh spinach
Finely shredded Romano cheese or Parmesan cheese, for serving

Preparations

Add vegetable stock, water, tomatoes, celery, carrots, onion, parsley, basil, oregano, thyme, rosemary,  French green beans and bay leaves to a 6 or 7-quart slow cooker.
Season with salt and pepper to taste and cook on low heat 6 – 8 hours or high 3 – 4 hours.

Add in zucchini, garlic, white beans and cook on high heat.
Stir in spinach and cook several minutes until heated through.

Serve warm topped with Romano cheese or Parmesan cheese.

You can also boil some pasta for those who want some.

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Happy Halloween!!!


Pearl Bunny 2014 Happy Halloween

Pearl Lion 2014

ROAR!!!   I’m a lion.  🙂


 Slow Cooker Beef Braciole and Marinara Sauce

wpid-wp-1413980847823.jpegEye of round beef steak cutlets

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Pound the beef slices until they’re about ¼ inch thick.

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Sprinkle with salt and pepper, then spread 2 tablespoons
of the filling in the centre.

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Fold one of the ends in, then roll up the slices of beef, pressing firmly so that’s it’s good and tight.

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Secure either with  toothpicks or wrap the rolls “gift package” style with some thread.

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I made these the night before so I had them ready for the morning.
Cover with plastic wrap & refrigerate.

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In a large skillet, heat the 2 teaspoons of oil over medium heat and add the beef rolls, seam side down to seal the rolls. 

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Generously brown the beef on all sides.

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Transfer the rolls into a slow cooker and the marinara sauce.
Cover and cook on low for 5 ½ – 6 hours.

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I had this with spaghetti squash for myself and pasta for my family and a big green salad.

 

INGREDIENTS:

  • 2 teaspoons olive oil
  • 2 green onions, diced
  • 3 garlic cloves, minced
  • ¼ cup parsley, chopped
  • ¼ cup ground flax or seasoned breadcrumbs
  • ¼ cup Parmesan cheese, freshly grated
  • 8 cutlets lean,  eye of round beef steak
  • Salt & pepper to taste
  • 1 tablespoon olive oil
  • 2 jars of your favorite marinara sauce
  • You will also need either kitchen twine or toothpicks to seal the steak once the filling is rolled inside

DIRECTIONS:

For the Filling:
Combine all ingredients in a small bowl.

Pound the beef slices until they’re about ¼ inch thick.
Sprinkle with salt and pepper, then spread 2 tablespoons of the filling in 
the centre.
Fold one of the ends in, then roll up the slices of beef, pressing firmly so that’s it’s good and tight.
Secure either with  toothpicks or wrap the rolls “gift package” style with some thread.
(Remember to remove them before serving!)

In a large skillet, heat the 2 teaspoons of oil over medium heat and add the beef rolls, seam side down to seal the rolls. Generously brown the beef on all sides. Transfer the rolls into a slow cooker.

Add ¼ cup of water to your skillet to deglaze the pan. Scrape up all the browned bits in the skillet (the water will turn brown) and pour it into the slow cooker over the steak. Add the marinara sauce and stir together.
Spoon the sauce over the top of the steak and place the lid on the slow cooker.
Cook on low for 5 ½ – 6 hours.

Add salt and pepper to taste.

To serve traditional-style, boil some pasta and serve with the sauce either as a first course, followed by
the beef rolls and a leafy green salad.

I made spaghetti squash for myself and pasta for my family.


What's for dinner

Hi all,

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

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

Monday Oct 20 ~ Sunday Oct 26 , 2014

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

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

Green salad with vinaigrette

Meal 3
Slow Cooker ~ Marinara sauce with Beef braciole

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

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

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

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

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

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

 

buon appetito 1

My Thanksgiving Dinner


 Hello everyone,

We celebrated our Thanksgiving on Oct 11, we had 20 family members come in from out of town and stay the weekend.  I did my best to prep ahead of time since I like to enjoy my company and not be stuck in the kitchen all day.  The day before I made a Tiramisu cake, peeled and diced, beets, butternut squash, 10 lbs of potaotes, celery sticks, cauliflower.

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Here was my menu:

Appetizers:

Veggie platter and ranch dip
Hummus dip & crackers
Cheese platter

Main:

Stuffed & deboned 18lb turkey
Stuffing
Tortellini Al Forno
Mashed potaotes
Roasted butternut squash & beets
French green beans
Gravy
Cranberry Sauce
Grape leaves
Tabouli salad

Dessert:

Cherry crostata
Tiramisu cake
Fruit platter
Ice cream
Apple pie
Pumpkin pie
Espresso

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Veggies & Ranch Dip                                                      Hummus & Crackers

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Cheese Platter                                                                Stuffed Deboned Turkey

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Thanksgiving Dinner Buffet                             Upside-down Tiramisu Cake
(I flip it out onto a cake plate before serving, it’s 2 layered dome shaped )

wpid-wp-1413811339691.jpegThis is my pretty kitty named Miss Pearl, she’s just 3 months old and is begging for a piece of turkey.


Saturday October 11, 2014 I will be hosting my 2nd family thanksgiving dinner for 20 people.  It all started last year since my parents & sibling & my husbands parents and siblings all live out of town from us and we are in the middle of everyone.  We decided it would be a great way for all of us to get together one last time before the ugly snow arrives.    Last year went really well, food turned out good and even though I vowed not to make turkey this year since there was way too much leftovers that we ate for a week 😦

Well guess what!!!  I’m making turkey again this year…hahaha  but I’m going to do it differently.  Ever since I was a little girl my mom would make deboned stuffed whole chicken for very special occasions and it was always delicious.  So for this Thanksgiving I’m going to do my best and debone and stuff a whole turkey.  I have only ever deboned a few chickens over the years so this will be interesting to do.  I bought a 18 pound fresh turkey that I deboned and froze, then defrost and stuff with my stuffing (Italian sausage, veggies, rice, stuffing)

I found a website of a butcher who’s shown step-by-step on how to debone a turkey, so if any of you would like to give it a try for your Thanksgiving dinner.  Trust me when I say it’s a memorable dish to serve to your guests, since when it’s stuffed with your favorite stuffing and roasted to perfection, then sliced with an electric knife for even sliced turkey with stuffing, you’re guests will have seconds and possible thirds, which will leave you with very little leftovers…heehee 🙂

Below is a step-by-step on how to debone a turkey.

http://www.the-perfect-turkey.com/how-to-debone-a-turkey.html

Turkey

Turkey deboned

This is the back of the turkey, once stuffed and sewn & closed, I will turn the turkey over breasts facing up.

(use a very sharp knife but be careful since I almost lost a finger in the process, the bones are much harder than a chicken so you’ll really have to put some muscle into it.) 

Below is a picture of a deboned stuffed turkey before it goes in the oven.

Turkey Raw Deboned

Stay tuned for pictures of my Thanksgiving turkey dinner. 🙂

Gobble Gobble!!!

Swiss Chard Chips


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

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

Instructions:

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

6 Weeks to a better body


6 weeks to a new you

 

Fitness-Health-Word-Cloud

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

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

 

Health 22

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

Low Carb Day

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

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

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

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

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

Juice Cleanse and Detox


Hi all,

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

I did this for 4 days and I lost 3 pounds 🙂

 


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 Here’s the cleanse and below are the recipes.

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

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

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

Lunch Recipe
Garden Salad with Lemon & Oil Dressing

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

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

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

Recipes

Lemon Ginger Detox Drink

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

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

Coconut Milk Smoothie

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

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

Green Juice Fruity #1

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

Green Juice Veggie #2

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

Snack

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

Garden Salad with Lemon and Oil Dressing

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

Ingredients
Salad

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

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

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

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

Fat Flushing Soup

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

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

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

Preparation

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

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

Green Bean and Zucchini Salad

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

Ingredients
2 teaspoons extra-virgin olive oil

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

Preparation

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

Veggies raw sticksRaw Veggie Sticks

Nuts.Picture-1Nuts

Chamomile tea

Chamomile Tea


What's for dinner

Hi all,

Hope everyone had a good weekend, we had nice weather but it’s been raining through the night and the long range forecast shows that it’ll be a wet week.  So I’ve created my menu mostly using my stove/oven.  No grilling in the rain for me this week.  Hope you get some helpful menu ideas for your meals.
{P.S. There’s a few repeats from last weeks menu because I didn’t make them so I plan to have them this week.}  

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

Monday July 28 ~ Sunday Aug 03, 2014

Monday
Baked Italian sausages

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

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

Buns (for family)

Wednesday
Oven roasted rosemary chicken
Roasted cauliflower

Roasted potatoes (for family)
Green salad with vinaigrette

Thursday
Beef Stroganoff

Noodles (for family)
Zoodles (for me 🙂 )

Green beans with sliced almonds
Green salad with vinaigrette

Friday
Coconut shrimp

Salmon with white wine cream sauce
Rice (for family)

Green salad with vinaigrette 

Saturday
Yogurt marinated lamb leg (pg 176 The New Atkins for you Cookbook)

Ranch coleslaw
Roasted brussel sprouts
Green salad with vinaigrette
Baked potato (for family)

Sunday
Chili (slow cooker)

Green salad with vinaigrette
Buns (for family)

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

buon appetito 1


Weight-Loss-Challenge Orange

Starting Weight for Challenge: 160.2 lbs  July 1, 2014
Total Pounds Lost: 0.6 lbs
July Goal Weight: 152.2 lbs or less

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Week 1: July 1-6          158.2     {-2.0 pounds}
Week 2: July 7-13       162.0  {+ 3.8 pounds}
Week 3: July 14- 20    161.4 {-0.6 pounds}
Week 4: July 21-27     159.6 {-1.8 pounds}
Final weigh-in July 31.

OK so that’s a picture of my scale this morning and I’m so happy that the scale is moving downwards.  I’ve had a few tough weeks but I’ve been doing great for 7 days in a row.  I know I won’t get to my goal for this months but that just gives me more reason to push harder for my August challenge. 🙂 


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Here’s a bunch of meals from Breakfast, Lunch, Dinner and snacks that have kept me busy in the kitchen.  Hope this gives you some options for your next meal, most of the meals you see have the recipes posted, just do a search in the recipe search box and you’ll find it.
The Blackened Brisket is a new recipe which will be posted soon.
All the best and Happy Low Carbing 🙂

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My Backyard Gym Workout


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(I had an old soccer ball that I turned into a 12 lb weighted ball by filling it with cat litter (or you can use sand) & taping it up.) 

Weekend Workout
Who says you need a gym to get in shape.  Here’s my backyard workout routine that will get you sweating .

12 Reps  ~ 3 Sets  (30 sec rest after each set)

  • Wall Ball Squat
  • Walking Lunge with Weighted Bar 
  • Weighted Bar Biceps Curl & Overhead Press
  • Stability Ball Lower Back Extension
  • Stability Ball Feet Elevated  Triceps Dip
  • Dumbbell Burpees
  • Box Jump (using my deck stairs)

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Blackened Beef Brisket Recipe

Ingredients

Serves 12

For dry rub

  • 4 tablespoons paprika
  • 3 tablespoons ground black pepper
  • 3 tablespoons coarse salt
  • 4 tablespoons chili powder
  • 8 pound untrimmed whole beef brisket

For mop

  • 12 ounces beer (low carb~ I used Michelob Ultra)
  • 1/2 cup cider vinegar
  • 1/2 cup water
  • 1/4 cup vegetable oil
  • 2 tablespoons Worcestershire sauce
  • 2 tablespoons minced jalapeño chilies
  • 1 tablespoon chili powder

Preparation

Make dry rub:
Mix the dry ingredients in small bowl to blend.  Save 1 tablespoon of dry rub to another small bowl and reserve for mop.  Spread remaining dry rub all over brisket. Cover with plastic; chill overnight.

Make mop:
Mix beer, vinegar, water, Worcestershire sauce, jalapeno, plus reserved dry rub in heavy medium saucepan.  Stir over low heat 5 minutes.
Pour 1/2 cup mop into bowl; cover and chill for use in sauce.
Cover and chill remaining mop.

Bring grill to 200°F. to 225°F., using indirect heat.
Place brisket, fat side up, on rack.  Cover; cook until tender when pierced with fork and meat thermometer inserted into center registers 185°F., about 3 hours.  Every 20 mins, brush brisket with chilled mop.
When cooked, transfer brisket to platter; let stand 15 minutes.
Combine chili powder in heavy small saucepan, bring to boil.

Thinly slice brisket across grain.
Serve, passing sauce separately.

Dandelion Salad Recipe


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Dandelion Salad Recipe
This salad is my all time favorite, it’s an unusual green salad that has a bite to it but it’s delicious, this is a raw dandelion salad with a dijon vinaigrette.  I like to mix it ahead of time so that the greens become a little softer and marinated with the flavors of the vinaigrette.

Prep time: 15 min

Makes 4 servings

Ingredients
1 teaspoon green onions, minced
1 teaspoon Dijon mustard
1 tablespoon red wine vinegar
Salt and pepper, freshly ground
3 tablespoons olive oil
1 bunch of dandelion greens (about 6 cups), rinsed and dried
1 anchovy, finely chopped
1 ounce portion of Parmesan cheese

Preparation
In a small bowl, prepare the vinaigrette by whisking together the green onions, mustard, vinegar.

Slowly whisk in the olive oil blend until combined.Season to your taste with salt and pepper.

In a salad bowl, toss the dandelion greens with the vinagrette.
Top with grated Parmesan and anchovy.

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Variations:
This salad can have various substitutions, serve with crispy bits of warm bacon or try substituting Roquefort cheese for the Parmesan, or adding toasted pine nuts or walnuts. The possibilities are endless.

 


What's for dinner

Hi all,

Here’s 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 July 21 ~ Sunday July 27, 2014

Monday
Grilled Greek Chicken Breasts

Greek salad (tomato, cucumber, onions, feta cheese)
Ranch coleslaw
Parsley salad

Tuesday
Blackened Grilled Brisket
Hummus Dip & Babaganoush dip
Sautéed dandelion
Baked potato (for family)
Corn (for family)
Pita (for family)

Wednesday
Vietnamese rolls (shredded chicken breasts & shredded cabbage)

Veggie Stir-Fry (bell peppers, onions)
Rice (for family)
Eggrolls, Plum sauce, Sweet shili sauce (for family)
Green beans with sliced almonds
Green salad with vinaigrette

Thursday
Beef Stroganoff

Rice (for family)
Green beans with sliced almonds
Green salad with vinaigrette

Friday
Baked chicken wings

Buffalo cauliflower
Green salad with vinaigrette 

Saturday
Yogurt marinated lamb leg (pg 176 The New Atkins for you Cookbook)

Ranch coleslaw
Roasted brussel sprouts
Green salad with vinaigrette
Baked potato (for family)

Sunday
Pulled Pork (slow cooker)

Ranch coleslaw
Green salad with vinaigrette
Buns (for family)

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


Here’s my favorite low carb pizza crust that I’ve recalculated into a Bambino (Personal sized) pizza crust.  It’s 3 net carb grams for the whole crust recipe.  Toppings not included.
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LOW CARB PIZZA CRUST RECIPE

Ingredients:
1 large egg
¼ cup egg whites
1 tablespoons flax meal
1 tablespoons coconut flour
½ teaspoon baking powder
1 cups mozzarella cheese, shredded
¼ teaspoon oregano, dried
¼ teaspoon basil, dried

Preparation:
Preheat oven to 350 degrees F. Line baking sheet with parchment paper.

In a bowl mix together all ingredients until well combined.
Using a spatula or fork spread dough evenly on parchment paper about ¼ inch thick.

Bake for 20 minutes.   Remove from oven, flip crust over and add pizza toppings.  Bake until toppings are cooked.

This crust is so good that I don’t even put tomato sauce.  I did half topped with feta cheese, sun dried tomatoes, green olives & the other half with mushrooms, pepperoni & green olives, sprinkled some basil and oregano and baked until pepperoni is crispy.  I like to have this with a caesar salad on the side.  Its a very filled meal and you won’t feel like your missing out on the regular high carb pizza. 

Nutritional Facts for crust only:
Number of Servings: 1
Amount Per Serving
Calories: 250
Total Fat: 14 g
Saturated Fat 6 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 263 mg
Sodium 592 mg
Potassium 206 mg
Total Carbohydrate 9 g
Dietary Fiber 6 g

Sugars 2 g
Protein 22 g
Net Carbs: 3 g

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

buon appetito2


Weight-Loss-Challenge Orange

Starting Weight for Challenge: 160.2 lbs  July 1, 2014
Total Pounds Lost:  {+1.2 pounds}
July Goal Weight: 152.2 lbs or less

Week 1: July 1-6      158.2  {-2.0 pounds}
Week 2: July 7-13   162.0  {+ 3.8 pounds}
Week 3: July 14- 20 161.4 {-0.6 pounds}
Week 4: July 21-27
Final weigh-in July 31.

Well as you can see I’ve had a difficult time these past two weeks.  I haven’t been able to get to the gym nor eat properly, things (life) just got in the way.  
I have to really plan ahead so I can get to my goal, hopefully this year.  Wish me luck 🙂



daily-water-consumption chart

I found this calculation that you can do for yourself.  
You should drink half your body weight in ounces, daily!

For example: a person weighing 160 pounds = 80 oz water
That’s 10 cups

(1 cup equals = 8 ounces = 240 ml)

Are you drinking enough?

Raw Cauliflower Pizza


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Who says you can’t have pizza on a low carb diet.  Not me that’s for sure.  Check this out, since I’m always trying new ways to cut down on meal prep, here’s a good one.  Instead of boiling the cauliflower for this pizza I just used raw cauliflower and pulsed it in my food processor until it had a rice like consistency.  Then shape like a pizza & Voila!! delicious low carb pizza that the whole family will love.

Pizza crust recipe:
1 1/2 Cups (150g) Fresh Cauliflower (not frozen)
1 Cup Cheddar Cheese
1/2 Teaspoon Basil
1/2 Teaspoon Parsley
1/2 Teaspoon Oregano

Topping ingredients:
Pepperoni
1/2  cup Mozzarella
1/4 cup green olives
1 oz feta cheese
8 black olives

Preparation:
Mix the pizza crust ingredients (cauliflower, cheese, basil, parsley,oregano) together in a food processor until “rice” like consistency.
Flatten and shape into pizza on parchment lined baking sheet. 
Bake at 450 for 10-15 minutes.
Remove and put toppings on.
Cook for an additional 5:00 or until the cheese is melted
Remove, let cool and enjoy!

Calories per pizza (without toppings):
Calories: 496
Fat: 37.7 g
Saturated Fat: 23.9 g
Sodium: 747 mg
Carbs: 9.9 g
Fiber: 4.1 g
Sugar: 4.2 g
Protein: 31.2 g
Net Carbs: 5.8 g 


Good Fat Bad Fat Chart

Morning all,

Hope you’re having a wonderful Tuesday.  I came across this article from Jillian Michaels and I thought it would be a great to share with my readers.  For those of us who are on a low carb lifestyle know that fat is NOT the enemy, but we keep having to explain our food choices.

Hope you enjoy this artcle.

Good Fat Bad Fat

MYTH: Eating Foods With Fat Makes You Fat

When it comes to fats, there are some good and bad versions. It’s time to learn how to choose the right ones.
The Truth: Fat doesn’t make you fat — foods that contain fat are part of a healthy diet. You’ve just got to know the right kinds.
What do you think makes you fat?  If your short answer is fat, you’re wrong. But you’re not alone.  Many people believe that eating fats, whatever kinds, is a direct path to weight gain.  The truth is CALORIES are making you fat, not fat itself.  Consuming too many calories and eating poor-quality fats are what lead to unnecessary weight gain.  Keep reading to learn why many fats are good for you, which ones you should eat, and which to avoid.
Fats are essential for your health.  There are countless nutritional benefits to including healthy fats in your diet.  Fats help maintain a lean body and assist with metabolic function.  The chief function of essential fatty acids is the production of prostaglandins, which control functions like blood clotting, fertility, heart rate, and blood pressure.  Fat also provides a constant level of energy and enables your body to absorb more nutrients, including essential vitamins and antioxidants.  In addition, fats help your body fight infection by regulating inflammation.
Stick to monounsaturated and polyunsaturated fats.  The most beneficial fat you can consume is monounsaturated fat, which raises your “good” HDL cholesterol and lowers your “bad” LDL, helping to reduce your risk of heart disease and other conditions. You can find these fats in healthy sources, like extra-virgin olive oil, almonds, avocados, cashews, peanuts, and more. Another healthy source of fat is polyunsaturated fats, some of which are high in omega-6 fatty acids, like walnuts, flaxseeds, pumpkin seeds, and sunflower seeds. Polyunsaturated fats that are high in omega-3 fatty acid are also really good for you — this includes fish, cabbage, cauliflower, and broccoli. Omega-3s help to reduce inflammation and lower your risk of heart disease and heart attacks.  Both of these types of fats are easy to burn — making them unlikely to stick around as stored fat.
Steer clear of trans fats. Trans fat is man-made through a process called hydrogenation, which basically involves heating up vegetable oil in the presence of hydrogen gas and changing the structure so that the fat stays solid at room temperature but melts when heated. Trans fats raise LDL (“bad”) cholesterol, lower HDL (“good”) cholesterol, and increase inflammation, among many other negative effects. Trans fats can be found in many processed foods — margarine is a major culprit, in addition to packaged foods, like cake mixes, soups, fast food, frozen foods, baked goods, and more.  Get this: Recent studies suggest that even if only 3 percent of your daily calories come from trans fats, you can end up raising your risk of heart disease by a whopping 23 percent. Trans fats are potentially deadly. You should avoid them altogether!

The Bottom Line: Foods that contain fat can be part of a healthy diet — you just have to make sure you’re eating the right ones! Monounsaturated fats (like almonds and avocados) and polyunsaturated fats (like walnuts and fish) are really good for you, whereas trans fats (found in fast food like fries, packaged foods like cake mixes, and more) should be avoided at all costs.

 

 


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I lost 2 pounds this week.  I’ve finally gotten out of the 160’s, I’m so happy, I’ve been stuck in the 60’s for a year.  A few weeks ago I went shopping for clothes and the cruel reality hit me like a ton of bricks.  I know I had gained weight over the year and I’ve been struggling to get it off but the fact that I wasn’t fitting into my smaller size was really upsetting.  I’m very angry at myself for gaining back the weight.  I remember when I was at my lowest weight (148 lbs) going shopping was fun,  I mean it was almost an adventure, just trying on new styles and sizes was exhilarating.  I want so badly to get back to that weight.  After that rude awakening of disgust from the shopping spree that was not to be.  In June I really dedicated to getting back on my Low Carb Lifestyle, I know it’s the right thing for me since it worked in the past.  In June I lost 6 pounds and July is starting off to be a great month with my 2 pound loss at my first weight in.

If you’re doing your own July Challenge or you’re joining me on my Low Carb July Challenge, Let me know how you’re doing by leaving a message in the comment box.  I’d love to hear from you and your progress.

Starting Weight for Challenge: 160.2 lbs  July 1, 2014
Total Pounds Lost: 2
July Goal Weight: 152.2 lbs or less

Week 1: July 1-6    158.2     {-2.0 pounds}
Week 2: July 7-13
Week 3: July 14- 20
Week 4: July 21-27
Final weigh-in July 31.

 


Motivation diet month

 July Challenge

My challenge is to strictly stay on a low carb plan with No Cheats
and to lose at 8 pounds.

What’s your July Challenge?

I set up MyFitnessPal.com, specifically with Atkins configuration.
My goals are: Net Carbs 5%, Protein 25%, Fat 70%

Why is the fat so high?  When reducing carbs and replacing with natural healthy fats, the calories from fat are used directly for energy and you lose weight. 

Starting Weight for Challenge: 160.2 lbs  July 1, 2014
Total Pounds Lost:
Goal Weight: 152.2 lbs or less

Week 1: July 1-6  
Week 2: July 7-13
Week 3: July 14- 20
Week 4: July 21-27

Final weigh-in July 31.

(My weigh-in days will be on Sunday but you can do it any day that fits your schedule)

Please use the comment box and join me in the July Challenge.

Wishing you much success and happiness!

Marisa

Road Trip June 2014


So we went away for 3 days visiting family and I had no control over what was being cooked but I did help in the kitchen.  The challenge came when all the food was all on the table.  Now that’s when I had control of what went on my plate.  I always went with grilled meats, grilled veggies,  raw veggies & hummus, salad, OK I  did have half a cup of mashed potatoes.  Then when dessert was set out on the table, and I mean the was dessert, Oreo ice cream cake, Tiramisu, strawberry shortcake, angel food & pastries.  I chose to have a few slices of watermelon & a cappuccino without sugar.
I have to say that I felt so empowered because I had control and it felt great since it’s been a really long time since I found that will power.

Below are a few of the meals I had while away.
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I find that when I’m away visiting family I tend to not drink enough water so I bought this for the first time & I brought it with me.  Zero calories & zero carbs plus it’s tastes pretty good.  I don’t like sweet drinks so a small squirt is plenty for me.
imageWhat are some of your road trip strategies & foods you like to bring with you?

Infused Water


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Fill up a 2 liter pitcher with water, add thinly sliced orange, lemon and cucumber, fresh mint and ice.

This has been my drink of choice lately and its been so refreshing.  I might even have a glass with a shot of vodka and call it a Mojito
  🙂

Full Day Of Eating 4


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After removing the skin, I added chopped parsley, EVOO, salt & pepper.

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We are away for the weekend visiting family, it was a 4 hour road trip.  While everyone else ate KFC, I had Wendy’s grilled chicken salad with 2 packets of lemon Caesar dressing, no croutons, = 11 net carbs.


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Full Day Of Eating 3


Here’s a few meals that have been on my plate this week.

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I’ve made these are they’re delicious!!!
I smear a little peanut butter & they’re a filling snack or breakfast.
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Buttoni's Low-Carb Recipes

Click to enlarge Click to enlarge

This is my latest variation on my gluten-free focaccia bread recipe.  I just shaped the batter into 9 individual Cinnamon Bread Buns and sprinkled cinnamon and Steviva (blend of stevia and erythritol)  on them.   Hot out of the oven with butter they were VERY good.   They’re really too thin to slice, but making fewer would make them thicker and slicing would then be possible.  This is suitable for Phase 2 of Atkins when you reach the nuts and seeds rung of the carb ladder.  These are not suitable for Primal-Paleo unless you eat whey protein powder and cheese occasionally.

INGREDIENTS:

½ c. almond flour

¼ c. golden flax meal

¼ c. unflavored, unsweetened whey protein powder

1 tsp. baking powder

3 T. cream cheese, softened

2 large eggs, beaten

1 c. grated Monterrey Jack cheese

½ c. grated Mozzarella cheese

1 tsp. cider vinegar

1 T. heavy…

View original post 184 more words


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Coconut Strawberry Pops

Ingredients
1 cup coconut milk or unsweetened almond milk
1 cup sliced strawberries
2 packets stevia

Preparation
Place coconut milk in the fridge overnight or (in the freezer if you’re in a hurry).  Placing this in the fridge will separate the coconut cream from the milk.

Once the coconut milk is ready, remover the thick top layer and place in a blender with strawberries and stevia.

Place in Popsicle molds and freeze.

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Calories 100
Fat 9.6g
Carbohydrates 4.7g
Fiber 1.4g
Protein 1.1g
Net Carb 3.3g

Raspberry Fizz Drink


This drink is ridiculously easy and delicious, that after reading this simple recipe you’ll get the urge to go shopping and pick up the few ingredients to make this.

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Ingredients:

1/4 cup rasbperries (fresh or frozen)
8 oz club soda (I buy the low sodium)
fresh mint (I have this growing in my garden)
ice cubes

Preparation:

Using a blender purée the raspberries.

In a tall glass add ice cubes and pour puréed raspberries over ice then pour club soda and top it off with a sprig of mint.
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I made this outdoors on my BBQ side burner.  Love cooking outside with the birds chirping.

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My Fitness Pal

I’ve been using My Fitness Pal to log my food on a daily basis I logged over 250 days in a row but then when I went away for Easter it reset back to zero…

So now I’m back to square one.  I love how I can scan bar codes to enter my food into My Fitness Pal. 
So I thought I’d show you what I came up with to make my food logging even easier.  I began to cut out bar codes from packages and gluing them in a folder.  I do this mostly because the bar codes get damages upon opening and therefore I can’t scan it when I need it.

At my first attempt I just glued them random on a sheet.  But that was difficult to find what I was looking for.

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But then I categorized it and now it’s so much better.

Meat & Protein Powder
Fish & Seafood
Vegetables
Fruit
Condiments
Sweets
Misc

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daily challenge

Motivation wake up be awesome

Here’s some daily challenges I’m going to try this week.  I’ve done it before and it was very helpful to keep me on track.

Monday: Drink 2 litres of water

Tuesday: Start a food journal.

Wednesday: Eat every 2-3 hours.  Eat 3 meals & 2 snacks.

Thursday: Take a pic of your meals and show a friend, great way to stay motivated & you get great meal ideas.

Friday: Make it spicy!!!  Add some cayenne pepper to boost your metabolism.

Weekend
Juicing your veggies. Make it green!!


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I didn’t know it was possible but I tried a new cut of meat.  I was at Costco the other day and saw this new cut of meat called Bottom Sirloin Flap.  I spoke to the butcher and asked him if it was similar to Flank steak or Brisket and he said neither, he said its great for stir fry & grilling. I did a quick marinate and sliced it on the bias, served with a salad and everyone loved it. It was just like a juicy sirloin steak.

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Ingredients:

1/4 cup soy sauce, I use low sodium
2 Tbsp canola oil
garlic powder
onion powder
black pepper

In a large  resealable plastic bag I combined all ingredients, and mix well. Add the flap steak and seal the bag, squeezing out the air.
Marinate up to 24 hours in the refrigerator, occasionally turning the bag.  I only marinated it for 3 hours and it was delicious.
Preheat the grill to high heat. Remove the steak from the plastic bag and discard the marinade.
Grill the flap steak over high heat about three minutes per side, until the steak is browned on both sides.
Remove the steak from the grill and allow it to rest for 10 minutes before serving.

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