1 tbsp olive Oil
2 tbsp mild curry powder
2 tsp crushed garlic
1 1/2 lb Pork Tenderloin Roast
1 red or green bell pepper seeded and diced
1 tbsp cider vinegar
2 cups water
1 lg head cauliflower
Heat 1/2 of oil over medium heat in large saucepan. Add curry powder and garlic; cook and stir for 1-2 minutes until garlic is golden.
Add pork and stir to coat completely with curry and garlic. Cook 5 - 7 min until pork cubes are pink in the center. Add bell pepper and vinegar, cook and stir for 3 min. Sprinkle with salt and pepper to taste.
Add water, bring to a boil. Reduce heat and simmer for 30 to 45 min, stir occasionally,
until liquid is reduced and pork is tender, adding additional water as necessary.
Meanwhile, trim and core the cauliflower, cut into equal pieces. Chop finely, you can use food processor, just don't puree.
Heat remaining oil in skillet, add cauliflower; cook and stir for 5 minutes or until tender. Do not over cook cauliflower.
Serve Pork over Cauliflower.
Makes 4 servings 14 carbs 40 protein
Monday, December 21, 2009
Friday, December 18, 2009
Easy Appetizers
Crudites and dips: celery sticks, trimmed radishes, raw mushrooms, jicama sticks, and small sweet peppers on a party platter with one or two low carb dips. The vegetables are low in calories and carbs, provide a nice satisfying crunch, and are easy to prepare.
Berries and cream: Instead of high calorie, high sugar cheesecake bites, cookies, and other confections, place mixed berries in a festive serving bowl and top with unsweetened whipped cream. Your guests will love the natural sweetness and color of the fresh fruit as well as the indulgent topping of cream.
Cheese plate: Small bites of artisan cheeses, slices of fruit and whole nuts are a divine party offering. Visit your local supermarket deli or specialty cheese shop and buy three or four different types of cheese. Pair them with apples, pears, grapes and other fresh fruit. Serve with small bowls of walnut and pecan halves, hazelnuts, and almonds.
Berries and cream: Instead of high calorie, high sugar cheesecake bites, cookies, and other confections, place mixed berries in a festive serving bowl and top with unsweetened whipped cream. Your guests will love the natural sweetness and color of the fresh fruit as well as the indulgent topping of cream.
Cheese plate: Small bites of artisan cheeses, slices of fruit and whole nuts are a divine party offering. Visit your local supermarket deli or specialty cheese shop and buy three or four different types of cheese. Pair them with apples, pears, grapes and other fresh fruit. Serve with small bowls of walnut and pecan halves, hazelnuts, and almonds.
Gazpacho with Avacado
Gazpacho is a chilled soup that is especially satisfying on a hot summer day. It is naturally high in vitamins and minerals and low in carbohydrates. This entire low carb recipe has about 200 calories, not counting the avocado.
Ingredients:
1 cup finely diced peeled cucumber
1 cup finely chopped green peppers
1 cup finely diced, seeded tomato
1 cup finely diced celery
1/4 cup minced onion
1 tablespoon minced fresh flat leaf parsley
2 cups tomato juice
1 teaspoon Worcestershire sauce or more to taste
Zest, minced and juice from a lemon
1/2 teaspoon dried Italian seasoning
Pinch of cayenne
Salt and pepper to taste
Diced avocado
Directions:
Mix all the vegetables, parsley, tomato juice, lemon zest and juice, and all the seasonings in a large bowl. Refrigerate for a couple of hours or overnight to develop the flavors. Serve chilled, garnished with diced avocado.
Ingredients:
1 cup finely diced peeled cucumber
1 cup finely chopped green peppers
1 cup finely diced, seeded tomato
1 cup finely diced celery
1/4 cup minced onion
1 tablespoon minced fresh flat leaf parsley
2 cups tomato juice
1 teaspoon Worcestershire sauce or more to taste
Zest, minced and juice from a lemon
1/2 teaspoon dried Italian seasoning
Pinch of cayenne
Salt and pepper to taste
Diced avocado
Directions:
Mix all the vegetables, parsley, tomato juice, lemon zest and juice, and all the seasonings in a large bowl. Refrigerate for a couple of hours or overnight to develop the flavors. Serve chilled, garnished with diced avocado.
Monday, December 14, 2009
Food Diary
A food diary is a great way for assessing how you are eating. It helps to understand why you eat the way that you do. A food diary important for keeping that long-term weight management.
One of that hardest things about keeping a food diary is being honest with yourself. Studies have shown that women tend to fudge a little when it comes to keeping record of what we are eating, sometimes up to 1000 calories per day.
Why bother with a diary if you are not going to keep it honest. No one has to see it but you, do yourself a favor and keep to the facts.
We don't have to keep track of the exact calories, just keep track of what you are eating. Write down your protein, carbs and fats. Keep your portion sized on the right scale, we have taught you how, so do it.
Sometimes writing our feelings and moods helps if we are emotional eaters.
One of that hardest things about keeping a food diary is being honest with yourself. Studies have shown that women tend to fudge a little when it comes to keeping record of what we are eating, sometimes up to 1000 calories per day.
Why bother with a diary if you are not going to keep it honest. No one has to see it but you, do yourself a favor and keep to the facts.
We don't have to keep track of the exact calories, just keep track of what you are eating. Write down your protein, carbs and fats. Keep your portion sized on the right scale, we have taught you how, so do it.
Sometimes writing our feelings and moods helps if we are emotional eaters.
Refined Carbohydrates
White bread is a refined carbohydrate.
Definition: Foods which have been processed by machinery that strips the bran and germ from the whole grain. The process gives foods a finer texture and prolongs shelf life, but it also removes important nutrients, such as B vitamins, fiber, and iron.
Also Known As: refined carbs, refined sugars
Examples: White rice and pasta made with white flour are examples of refined carbohydrates
Definition: Foods which have been processed by machinery that strips the bran and germ from the whole grain. The process gives foods a finer texture and prolongs shelf life, but it also removes important nutrients, such as B vitamins, fiber, and iron.
Also Known As: refined carbs, refined sugars
Examples: White rice and pasta made with white flour are examples of refined carbohydrates
Friday, December 11, 2009
Ingredients
1 (6 lb) prime rib roast
5 cloves garlic, smashed
rosemary, roughly chopped
thyme, roughly chopped
salt and pepper
2 cups cabernet sauvignon wine
1/4 cup water or beef drippings
2 tablespoons chopped parsley
Directions
Preheat oven to 325 degrees Place the roast, rib side down, in a large roasting pan.
In a small bowl mash together garlic, rosemary, thyme, salt, pepper to make a paste.
Smear the paste generously over the entire roast.
5Roast for about 1 1/2-2 hours or approximately 20 minutes per pound for medium-rare.
Check the internal temperature of the roast in several places with an instant-read thermometer, it should register 120-125 degrees for medium rare.
Remove the beef to a carving board and allow to rest for 20 minutes to let the juices settle.
Pour the pan juices into a fat separator so you can use the broth for the au jus and
Place the roasting pan over medium-high heat.
Add the cabernet and scrape up the brown bits in the bottom of the pan.
Continue to cook until the wine is reduced by half, about 5 minutes.
Strain the sauce through a sieve to remove the solids before serving.
1 (6 lb) prime rib roast
5 cloves garlic, smashed
rosemary, roughly chopped
thyme, roughly chopped
salt and pepper
2 cups cabernet sauvignon wine
1/4 cup water or beef drippings
2 tablespoons chopped parsley
Directions
Preheat oven to 325 degrees Place the roast, rib side down, in a large roasting pan.
In a small bowl mash together garlic, rosemary, thyme, salt, pepper to make a paste.
Smear the paste generously over the entire roast.
5Roast for about 1 1/2-2 hours or approximately 20 minutes per pound for medium-rare.
Check the internal temperature of the roast in several places with an instant-read thermometer, it should register 120-125 degrees for medium rare.
Remove the beef to a carving board and allow to rest for 20 minutes to let the juices settle.
Pour the pan juices into a fat separator so you can use the broth for the au jus and
Place the roasting pan over medium-high heat.
Add the cabernet and scrape up the brown bits in the bottom of the pan.
Continue to cook until the wine is reduced by half, about 5 minutes.
Strain the sauce through a sieve to remove the solids before serving.
Strawberries
1 lb fresh strawberries
4 ounces fat free cream cheese
1/2 teaspoon vanilla
2 1/2 teaspoons Splenda sugar substitute
Directions
Clean the strawberries and cut the tops off so that they are flat. Place them on a plate.
Using a small knife, make a hole in the bottom of the strawberries.
With a mixer, blend the cream cheese with the vanilla and splenda.
Using a small spoon, put little dollops of the cream cheese in the holes in the strawberries.
Chill until ready to serve.
4 ounces fat free cream cheese
1/2 teaspoon vanilla
2 1/2 teaspoons Splenda sugar substitute
Directions
Clean the strawberries and cut the tops off so that they are flat. Place them on a plate.
Using a small knife, make a hole in the bottom of the strawberries.
With a mixer, blend the cream cheese with the vanilla and splenda.
Using a small spoon, put little dollops of the cream cheese in the holes in the strawberries.
Chill until ready to serve.
Grilled Crab Legs
3-4 lbs king crab legs or dungeness crab legs, cooked
2 tablespoons olive oil
Directions
Heat grill.
Brush both sides of crab legs with oil and place on hot grill 5" to 6" from coals
Heat for 4 to 5 minutes, turning once.
Remove to plates and serve with the dipping sauce of your choice.
Red cocktail sauce, garlic butter sauce, or a thinned down guacamole dip are very nice dipping sauces.
2 tablespoons olive oil
Directions
Heat grill.
Brush both sides of crab legs with oil and place on hot grill 5" to 6" from coals
Heat for 4 to 5 minutes, turning once.
Remove to plates and serve with the dipping sauce of your choice.
Red cocktail sauce, garlic butter sauce, or a thinned down guacamole dip are very nice dipping sauces.
Asparagus
1 bunch fresh asparagus (stalks approx same thickness)
1 tablespoon oil
freshly ground black pepper
1 tablespoon balsamic vinegar
Directions
1prepare asparagus by washing and snapping off tough end.
2heat oil in frying pan.
3add asparagus and keep moving around in pan until changes colour (approx 3-5 minutes) add balsamic vinegar and the pepper sprinkling over all of the asparagus.
4remove from heat and cover for a few minutes to let flavours develop.
5serve.
1 tablespoon oil
freshly ground black pepper
1 tablespoon balsamic vinegar
Directions
1prepare asparagus by washing and snapping off tough end.
2heat oil in frying pan.
3add asparagus and keep moving around in pan until changes colour (approx 3-5 minutes) add balsamic vinegar and the pepper sprinkling over all of the asparagus.
4remove from heat and cover for a few minutes to let flavours develop.
5serve.
Crab Stuffed Mushrooms
1 pound fresh mushrooms
7 to 8 ounces crabmeat (canned or fresh picked) NOT IMITATION!
4 green onions, thinly sliced
1/4 teaspoon dried thyme
1/4 teaspoon dried oregano
1/4 teaspoon ground savory
ground black pepper to taste
1/4 cup grated Parmesan cheese
1/3 cup mayonnaise
3 tablespoons grated Parmesan cheese
1/4 teaspoon paprika
Preheat the oven to 350°F.
In a medium bowl, combine crabmeat (rinse if using canned), green onions, herbs, and pepper. Mix in mayonnaise and 1/4 cup Parmesan cheese until well combined. Refrigerate filling until ready for use.
Wipe the mushrooms clean with a damp towel. Remove stems. Spoon out the gills and the base of the stem, making deep cups. Discard gills and stems. Fill the mushroom caps with rounded teaspoonfuls of filling, and place them in an ungreased shallow baking dish. Sprinkle tops with Parmesan and paprika.
Bake for 15 minutes. Remove from oven, and serve immediately.
Serves 6.
7 to 8 ounces crabmeat (canned or fresh picked) NOT IMITATION!
4 green onions, thinly sliced
1/4 teaspoon dried thyme
1/4 teaspoon dried oregano
1/4 teaspoon ground savory
ground black pepper to taste
1/4 cup grated Parmesan cheese
1/3 cup mayonnaise
3 tablespoons grated Parmesan cheese
1/4 teaspoon paprika
Preheat the oven to 350°F.
In a medium bowl, combine crabmeat (rinse if using canned), green onions, herbs, and pepper. Mix in mayonnaise and 1/4 cup Parmesan cheese until well combined. Refrigerate filling until ready for use.
Wipe the mushrooms clean with a damp towel. Remove stems. Spoon out the gills and the base of the stem, making deep cups. Discard gills and stems. Fill the mushroom caps with rounded teaspoonfuls of filling, and place them in an ungreased shallow baking dish. Sprinkle tops with Parmesan and paprika.
Bake for 15 minutes. Remove from oven, and serve immediately.
Serves 6.
tomato Basil Soup
2 Cups chicken or vegetable broth
2 cups chopped fresh tomatoes
3 oz tomato paste
4-6 leaves of fresh basil rolled and sliced
1-2 cloves garlic crushed and minced
1/4 teaspoon dried oregano
pinch of marjoram
salt and pepper to taste
Puree all ingredients in a food processor or blender. pour into a saucepan and heat to a boil. Reduce and simmer for 20 minutes. Serve hot.
2 cups chopped fresh tomatoes
3 oz tomato paste
4-6 leaves of fresh basil rolled and sliced
1-2 cloves garlic crushed and minced
1/4 teaspoon dried oregano
pinch of marjoram
salt and pepper to taste
Puree all ingredients in a food processor or blender. pour into a saucepan and heat to a boil. Reduce and simmer for 20 minutes. Serve hot.
Monday, December 7, 2009
Curried Shrimp and Tomatoes --hCG Recipe
Shrimp
1/2 c vegetable broth or water
2 tomatoes chopped
1 tbls finely chopped onion
1 clove garlic, crushed and minced
1/8 tsp curry powder
dash of onion, garlic.
pinch of allspice, stevia to taste
Saute Shrimp with the onions and garlic for about 4 min. Add remaining ingredients. Cook for 5-10 minutes on medium heat.
Serve with Cinnamon Apple
1/2 c vegetable broth or water
2 tomatoes chopped
1 tbls finely chopped onion
1 clove garlic, crushed and minced
1/8 tsp curry powder
dash of onion, garlic.
pinch of allspice, stevia to taste
Saute Shrimp with the onions and garlic for about 4 min. Add remaining ingredients. Cook for 5-10 minutes on medium heat.
Serve with Cinnamon Apple
Chili
2 Tsp Olive Oil (can use less)
30 oz ground sirloin or extra lean ground beef
1 cup chopped onion
3 cloves garlic
1 tsp oregano
1/2 tsp paprika
1 tsp cumin
1/2 tsp cheyenne pepper
1 can diced or stewed tomatoes
1 cup beef broth (non fat or low fat)
4 tbsp grated mozarella cheese
Heat the oil in pan, add beef and cook, until browned. Add the onion, garlic and all of the dried seasonings; stir well to mix and cook until onions are tender.
Add the tomatoes, and broth. Simmer, uncovered, for about 1 hour adding a little water or additional beef broth, it should be tick and soupy. Serve in warm bowls with grated cheese, onions, fat free sour cream on top.
50 protein
16 carbs and fat
30 oz ground sirloin or extra lean ground beef
1 cup chopped onion
3 cloves garlic
1 tsp oregano
1/2 tsp paprika
1 tsp cumin
1/2 tsp cheyenne pepper
1 can diced or stewed tomatoes
1 cup beef broth (non fat or low fat)
4 tbsp grated mozarella cheese
Heat the oil in pan, add beef and cook, until browned. Add the onion, garlic and all of the dried seasonings; stir well to mix and cook until onions are tender.
Add the tomatoes, and broth. Simmer, uncovered, for about 1 hour adding a little water or additional beef broth, it should be tick and soupy. Serve in warm bowls with grated cheese, onions, fat free sour cream on top.
50 protein
16 carbs and fat
Flavored Vinegars
Flavored vinegars are another way to add a little excitement to your way of eating. These vinegars also make a great gift to give to your frineds and coworkers.
In a covered quart size pan, bring one cup of vinegar to a boil. Add 1 cup of fruit, stir, and bring to a boil again. Turn off the hear and let it cool to room temperature. Mash the fruit to ensure that as much of its surface area is exposed to the vinegar as possible. (you can use a food processor or your bullet blender to process the mixture) Place in a clean 1 pint container and let it set for a week for more. At the end of the week, strain the liquid from the solids and discard. Pour the liquid into a pint jar and add white wine vinegar until the far is full. You may also use Balsamic Vinegar. A pint is equal to 32, 1 tablespoon servings. You may also add 4 tablespoons of Splenda or Truvia for a finished flavor vinegar.
Strawberries, blackberries, Blueberries, Cranberries, Raspberries, Sour Cherries, Red Currants. Are all good Fruits to use.
You may also add some herbs to a vinegar while cooking for bake a fruit and herb flavor. If you use herbs, after straining the mixture, add whole herbs to the jar for decoration.
In a covered quart size pan, bring one cup of vinegar to a boil. Add 1 cup of fruit, stir, and bring to a boil again. Turn off the hear and let it cool to room temperature. Mash the fruit to ensure that as much of its surface area is exposed to the vinegar as possible. (you can use a food processor or your bullet blender to process the mixture) Place in a clean 1 pint container and let it set for a week for more. At the end of the week, strain the liquid from the solids and discard. Pour the liquid into a pint jar and add white wine vinegar until the far is full. You may also use Balsamic Vinegar. A pint is equal to 32, 1 tablespoon servings. You may also add 4 tablespoons of Splenda or Truvia for a finished flavor vinegar.
Strawberries, blackberries, Blueberries, Cranberries, Raspberries, Sour Cherries, Red Currants. Are all good Fruits to use.
You may also add some herbs to a vinegar while cooking for bake a fruit and herb flavor. If you use herbs, after straining the mixture, add whole herbs to the jar for decoration.
Slaw
2 c Cabbage, shredded
2 tbsp onion, chopped fine
4 tbsp water
4 tbsp cider vinegar
1 t salt
5 tbsp splenda
In a 1 qt saucepan, bring all ingredients except cabbage to a boil and remove them from heat. Add the cabbage, stir, and let cool. Spoon into a pint bowl or jar. Will Keep for couple of weeks in the refrigerator.
4 servings
7 carbs
2 protein
2 tbsp onion, chopped fine
4 tbsp water
4 tbsp cider vinegar
1 t salt
5 tbsp splenda
In a 1 qt saucepan, bring all ingredients except cabbage to a boil and remove them from heat. Add the cabbage, stir, and let cool. Spoon into a pint bowl or jar. Will Keep for couple of weeks in the refrigerator.
4 servings
7 carbs
2 protein
Sirloin Tips with Mushroom Suace
1 TSP Olive Oil
3 cloves of garlic
1 1/2 lbs Sirloin
1 lb mushrooms
1 (8 oz) sugar free tomato sauce (like hunts)
3/4 c red wine
salt and pepper to taste
Cut beef into cubes. In a large skillet over medium heat. Heat oilive oil, add garlic, and brown beef cubes.
Add mushrooms with liquid, tomato sauce, red wine. Simmer for 45 minutes.
Serve with mixed green salad
Serves 4
P-49
C & F - 10
If using a 10 count dressing 49/20
3 cloves of garlic
1 1/2 lbs Sirloin
1 lb mushrooms
1 (8 oz) sugar free tomato sauce (like hunts)
3/4 c red wine
salt and pepper to taste
Cut beef into cubes. In a large skillet over medium heat. Heat oilive oil, add garlic, and brown beef cubes.
Add mushrooms with liquid, tomato sauce, red wine. Simmer for 45 minutes.
Serve with mixed green salad
Serves 4
P-49
C & F - 10
If using a 10 count dressing 49/20
Blackened Fish with Mango Salsa
1 mango peeled and chopped
1/4 c finely chopped red pepper
1 green onion finely chopped
2 tbls chopped cilantro
1 jalapeno pepper finely chopped
2 tbls fresh lime juice
1 tbls fresh lemon juice
Mix all ingredients together in a bowl, place in fridge for 30 min.
Serve over blackened White fish
2 servings
Protein- 33
Carbs- 10
1/4 c finely chopped red pepper
1 green onion finely chopped
2 tbls chopped cilantro
1 jalapeno pepper finely chopped
2 tbls fresh lime juice
1 tbls fresh lemon juice
Mix all ingredients together in a bowl, place in fridge for 30 min.
Serve over blackened White fish
2 servings
Protein- 33
Carbs- 10
Chicken Curry Soup
3.5 oz Chicken, cubed or shredded
small amount of onion
2 c chicken broth, fat free
garlic to taste
1/4 t curry powder
1/4 t cinnamon powder
1/4 t pumpkin pie spice or to taste
Salt and Pepper to taste
Place all ingredients in a sauce pan or deep skillet. Bring to a boil, reduce heat and simmer for 45 min.
You can also make this in the crock pot, make larger amounts and freeze for another meal.
Enjoy
small amount of onion
2 c chicken broth, fat free
garlic to taste
1/4 t curry powder
1/4 t cinnamon powder
1/4 t pumpkin pie spice or to taste
Salt and Pepper to taste
Place all ingredients in a sauce pan or deep skillet. Bring to a boil, reduce heat and simmer for 45 min.
You can also make this in the crock pot, make larger amounts and freeze for another meal.
Enjoy
Salmonm with tomato Salsa
2- 6 oz salmon fillets, skin removed
1 cup chopped tomato
1/2 Avacado, chopped
1 clove garlic, minced
1 tbls balsamic vinegar
1/4 c chopped red onion
1/4 cup chopped cilantro
salt and pepper to tast
1 lime, cut into wedges
Place Salmon in a shallow dish, add 2 cups water. Bake at 350 for 20 minutes. or until salmon is cooked as desired. Remove and put in fridge until cook.
In a small bowl, combine remaining ingredients(except lime).
Serve Salmon with Salsa spooned on top, and lime wedges.
Serves 2
Protein 43
Carbs 10
1 cup chopped tomato
1/2 Avacado, chopped
1 clove garlic, minced
1 tbls balsamic vinegar
1/4 c chopped red onion
1/4 cup chopped cilantro
salt and pepper to tast
1 lime, cut into wedges
Place Salmon in a shallow dish, add 2 cups water. Bake at 350 for 20 minutes. or until salmon is cooked as desired. Remove and put in fridge until cook.
In a small bowl, combine remaining ingredients(except lime).
Serve Salmon with Salsa spooned on top, and lime wedges.
Serves 2
Protein 43
Carbs 10
Cheese Crisps
I cup grated hard cheese(such as parmesean, romano, asagio)
Toss chese with any seasoning that you like, such as garlic, cumin, cinnamon.
Pile 1 to 4 tablespoons of cheese(depending on the size of crisp you want)
on a baking sheet covered with parchment paper. Spray with non stick spray. Flatten tops of cheese pile. Leave 2 in between each pile.
Bake for 5-6 minutes @ 350
Serve with dip or salsa or eat plain.
Toss chese with any seasoning that you like, such as garlic, cumin, cinnamon.
Pile 1 to 4 tablespoons of cheese(depending on the size of crisp you want)
on a baking sheet covered with parchment paper. Spray with non stick spray. Flatten tops of cheese pile. Leave 2 in between each pile.
Bake for 5-6 minutes @ 350
Serve with dip or salsa or eat plain.
Cauliflower Rice
I head of Cauliflower
Process fresh Cauliflower in a flood processor until it is the size of rice. You may also use a sharp knife and chop finely, or shred with a grater.
Microwave in a covered dish, DO NOT ADD WATER.
Use in place of rice in any dish.
Process fresh Cauliflower in a flood processor until it is the size of rice. You may also use a sharp knife and chop finely, or shred with a grater.
Microwave in a covered dish, DO NOT ADD WATER.
Use in place of rice in any dish.
Wednesday, November 18, 2009
Herb Stuffing
Stuffing
Herb Stuffing
1 lb ground turkey Or turkey sausage
1/4 cup finely chopped onion(I use more)
1/4 c chopped celery
2 eggs
2 cups coarsely chopped cauliflower
1/2 c diced yellow squash
1/2 c parmesan cheese
1 tablespoon parsley
3 tablespoons fresh thyme and sage
1 tablespoon minced garlic
salt and pepper to taste
Crumble turkey in pan and cook over medium heat. Add the celery and onion, stirring until browned.
Beat eggs in a bowl. Mix remaining ingredients in to meat mixture. Pour into a baking dish and bake at 350 for 30 minutes.
6 servings @ 6.5 fat, 8.4 carbs, 17.4 protein
Herb Stuffing
1 lb ground turkey Or turkey sausage
1/4 cup finely chopped onion(I use more)
1/4 c chopped celery
2 eggs
2 cups coarsely chopped cauliflower
1/2 c diced yellow squash
1/2 c parmesan cheese
1 tablespoon parsley
3 tablespoons fresh thyme and sage
1 tablespoon minced garlic
salt and pepper to taste
Crumble turkey in pan and cook over medium heat. Add the celery and onion, stirring until browned.
Beat eggs in a bowl. Mix remaining ingredients in to meat mixture. Pour into a baking dish and bake at 350 for 30 minutes.
6 servings @ 6.5 fat, 8.4 carbs, 17.4 protein
Mashed Cauliflower
1 head cauliflower, trimmed, wahsed and cut into chunks
2 tablespoons butter
low fat or non fat sour cream
1 tsp minced garlic
salt and pepper to taste
Steam the cauliflower until it is well cooked. Drain, add your butter, garlic and mash it up. Add sour cream slowely until desired c...onsistency.
you may add Thyme, or Rosemary. Any kind of fresh herb that you like!
makes 6 servings @ 3.5 Carbs, 6 carbs, 2.3 protein
2 tablespoons butter
low fat or non fat sour cream
1 tsp minced garlic
salt and pepper to taste
Steam the cauliflower until it is well cooked. Drain, add your butter, garlic and mash it up. Add sour cream slowely until desired c...onsistency.
you may add Thyme, or Rosemary. Any kind of fresh herb that you like!
makes 6 servings @ 3.5 Carbs, 6 carbs, 2.3 protein
Shrimp with cocktail sauce
2 lbs cooked shrimp
Cocktail sauce
no-sugar ketchup or low carb ketchup
horseradish sauce (I use real shredded horseradish root)
little lemon juice
combine these three ingredients together to suit your taste.
Wash throughly, keep shrimp on ice in a bowl. Serve with homemade coctail sauce
4 oz or 4 medium shrimp is 24 protein, 2 carbs, 1 fat
Cocktail sauce
no-sugar ketchup or low carb ketchup
horseradish sauce (I use real shredded horseradish root)
little lemon juice
combine these three ingredients together to suit your taste.
Wash throughly, keep shrimp on ice in a bowl. Serve with homemade coctail sauce
4 oz or 4 medium shrimp is 24 protein, 2 carbs, 1 fat
Cranberry Relish
12 oz or one bag of Fresh Cranberries
1 cup water
1 teaspoon orange zest
1 cup sugar sweetner(Splends or Stevia)
Combine sugar substitute and water in a saucepan and bring to a boil. Add cranberries and orange zest, bring back to a boil. Reduce heat and simmer for 10 minutes. Remove from heat and let cool, you may refergerate until ready to serve.
Makes 8 servings.
10 carbs per serving
another alternative:
12 oz fresh cranberries
1 cup sweetener
orange zest
chop all ingredients in your bullet blender, and a touch of cinnamon and refergerate until ready to serve.
1 cup water
1 teaspoon orange zest
1 cup sugar sweetner(Splends or Stevia)
Combine sugar substitute and water in a saucepan and bring to a boil. Add cranberries and orange zest, bring back to a boil. Reduce heat and simmer for 10 minutes. Remove from heat and let cool, you may refergerate until ready to serve.
Makes 8 servings.
10 carbs per serving
another alternative:
12 oz fresh cranberries
1 cup sweetener
orange zest
chop all ingredients in your bullet blender, and a touch of cinnamon and refergerate until ready to serve.
Monday, November 16, 2009
Lets Talk Turkey!
Traditional Turkey Dinner; 1 glass cider, 1 cup eggnog, 1 cracker w/cheese,1 oz potato chips, 1 tbsp dip. 3 c green salad w/dressing, 1/2 c jello w/fruit, 6 oz Turkey(white and dark), 1/2 c stuffing, 1/2 c potatoes, 1/2 c gravy, 1/2 c cranberry sauce, 1/2 c green bean casserole, 1/2 c candied sweet potatoes, 1 dinner roll, 1 pat butter, 1 pc pecan pie w/whipped cream.
You would CONSUME about 3076 calories, 56 Protein, 222 Carbs and Fats! If you had pumpkin pie in place of Pecan, you would save 300 calories, 22 carbs and fats!
You would need to walk 58460(29 miles) steps to burn off that Dinner, and that is just dinner!
You probably ate breakfast and lunch!
And lets be honest who just eats one serving!
Lets face it, Thanksgiving is not exactly a low-carb, low-fat meal. With a few changes, new recipes, new thoughts we can make lifestyle changes for that all important meal.
Its the high carb vegtables that will send your low-carb, low-fat lifestyle into a tailspin. The potatoes, candied yams, that flour based gravy, all those good homemade rolls, and the old time favorite Stuffing!
Don't even get me started on the desserts! Pumpkin pie, Pecan, Apple, Cherry. What about those appetizers? Cheese balls, crackers.
We can still have a very healthly, satisfying meal. The great part about a low-carb way of life, is that Turkey is included! You can keep your stuffing(we will show you how)and the gravy too. Just give up the potatoes, and bread. How about pumpkin pie, you can keep that too! Over the next few days I will share some great recipes to exchange for those items we would like to stay away from.
We want to keep our weight loss going in the right direction during the holidays.
You would CONSUME about 3076 calories, 56 Protein, 222 Carbs and Fats! If you had pumpkin pie in place of Pecan, you would save 300 calories, 22 carbs and fats!
You would need to walk 58460(29 miles) steps to burn off that Dinner, and that is just dinner!
You probably ate breakfast and lunch!
And lets be honest who just eats one serving!
Lets face it, Thanksgiving is not exactly a low-carb, low-fat meal. With a few changes, new recipes, new thoughts we can make lifestyle changes for that all important meal.
Its the high carb vegtables that will send your low-carb, low-fat lifestyle into a tailspin. The potatoes, candied yams, that flour based gravy, all those good homemade rolls, and the old time favorite Stuffing!
Don't even get me started on the desserts! Pumpkin pie, Pecan, Apple, Cherry. What about those appetizers? Cheese balls, crackers.
We can still have a very healthly, satisfying meal. The great part about a low-carb way of life, is that Turkey is included! You can keep your stuffing(we will show you how)and the gravy too. Just give up the potatoes, and bread. How about pumpkin pie, you can keep that too! Over the next few days I will share some great recipes to exchange for those items we would like to stay away from.
We want to keep our weight loss going in the right direction during the holidays.
GOALS
Setting GOALS helps you to choose where you want to go in life. By setting goals, you know exactly what you want to achieve. Properly set goals can be extremely motivating. As you get into the habit of goal-setting, you will find that your self-confidence builds fast! Goal setting helps with short term motivation and your long term vision.
By setting clear defined goals, you can measure and take pride in your achievements! You can see a forward progress in what might have been a previously, pointless grind.
Create a big picture for yourself, what you want to do with your life. Break down that end result goal into smaller goals. By making the small goals attainable, we reach them and keep motivated. Motivation is part of keeping our goals.
Write down your goals. First, by making yourself a lifetime goal, work your list until you have reached your ultimate goal. We all want to have a goal of being a healthier, weight loss is part of that.
By setting clear defined goals, you can measure and take pride in your achievements! You can see a forward progress in what might have been a previously, pointless grind.
Create a big picture for yourself, what you want to do with your life. Break down that end result goal into smaller goals. By making the small goals attainable, we reach them and keep motivated. Motivation is part of keeping our goals.
Write down your goals. First, by making yourself a lifetime goal, work your list until you have reached your ultimate goal. We all want to have a goal of being a healthier, weight loss is part of that.
Wednesday, November 11, 2009
Commitment
The single most important factor in obtianing good weight loss is COMMITMENT! Commitment ignites action. Commitment is pledging yourself to a single goal. This means living that commitment on a daily basis. To gain individual success we need to be committed. The truth is, being committed is never easy. It is not easy to obtain our weight loss goal. To remain committed takes persistence and a great amount of determination.
There are people in our lives that are not comfortable with our commitment to being leaner, healthier. We can loose sight of that commitment, it is easy to be sidetracked.
Part of commitment is improving. Improving is trying for that next level of being more. Commitment is looking for a better way, learning in the process. We need to confront what is not working, changing how we are eating, exercing, getting that focus back, taking risks to change. Changes bring on the optimisum for a better future, leaving the past behind.
Paying the price for commitment has its rewards, we emerge healthier, happier.
Remember, you only get what you are willing to give!
There are people in our lives that are not comfortable with our commitment to being leaner, healthier. We can loose sight of that commitment, it is easy to be sidetracked.
Part of commitment is improving. Improving is trying for that next level of being more. Commitment is looking for a better way, learning in the process. We need to confront what is not working, changing how we are eating, exercing, getting that focus back, taking risks to change. Changes bring on the optimisum for a better future, leaving the past behind.
Paying the price for commitment has its rewards, we emerge healthier, happier.
Remember, you only get what you are willing to give!
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