Everything that I know about weight loss PT 2

Welcome to part 2. If you haven’t read part 1 you might want to begin there.

Everyone has cravings. Some of us are stress or emotional eaters. Sometimes we are bored, or sometimes we are tired.

Planning for possible slips helps a lot.

If you work long hours or find yourself too tired to think about dinners, then meal prepping may work to combat this and it’s super easy if you are eating lean and green dinners.

If you find the cravings do you in then the following items are fantastic to have on hand, along with a well stocked pantry full of the right foods and zero wrong foods. For that reason I haven’t bought Oreos in 15 years.

Here are my go to items

Smuckers sugar free caramel syrup to go on apples

Smuckers sugar free chocolate syrup to go on strawberries or bananas.

Sugar free chocolate chips

Whole grain gold fish

Frozen Greek yogurt pops

Sugar free popsicles

Real popcorn

Plenty of fruit

Sugar free brownie mix

Sugar free pudding

Sugar free jello

Fat free whipped topping

The rest of my kitchen is stocked with whole grains, meat, eggs, veggies. I use canned black beans, and white northern beans, canned tomatoes, and no sugar added fruit.

There is only one bad thing in my kitchen. Splenda. I’m trying haha.

A word to those of you who really don’t care for veggies or meat. Me either! I eat chicken or fish. I pair them with a salad and fruit on the side. Having fruit for dinner helps kill those sneaky sweet cravings and they are nutritious.

Moving your body and strength training are both very important for good health. While they won’t help a ton with weight loss there are other factors that can help with long term success. Strong muscles burn more calories. A body in motion is like a well oiled machine. It pumps blood to all the right places, reduces stress, and it is after all what our bodies are meant to do, move!

So if you are not into “exercise” That’s ok, just move your body. I love using a fitbit to keep me on track.

Part 3 up next

The Best Salad Ever!

Yes, it really is. Simply made, and full of goodness. Chopping is the key to this yummy power bowl. I like to purchase a spring mix that has a bit of all the different greens. I chop them up into small bits. Then I do the same with all of the other ingredients. I enjoy cherry tomatoes, cucumber, red onion, and feta cheese, but you can add whatever you like, just remember to chop chop chop.

Bolthouse has a great dressing selection, but this is delish with a nice vinaigrette.

This is served as a main course for us.

Low carb snacky afternoon

Every day I need a pick me up. Hot tea and a pack of nuts is a nice combination. Other days I might have a choczero, or a fat bomb. It just takes a little something, a cup of hot tea, and a few moments of solitude.

Babybell cheese is also a great option. Prior to switching to keto I would include red grapes with that. I love fresh whole food and really miss having many of those options. I sure hope grapes are paleo approved because paleo is my end game.

Health for life.

14″ Fathead Pizza

This will feed a family of 6 with a side salad.

Let’s just get right down to it

Preheat oven to 425

3 Tbsp of Cream Cheese

2 3/4 mozzarella cheese

1 1/2 almond flour

2 eggs

Salt sprinkle

Garlic powder sprinkle

Rosemary sprinkle

*I sprinkle 😁 you will need to work with this dough quickly.

Add cheese and cream cheese to a microwave bowl. Melt. Stir. Melt. Do this until it’s a melted workable texture.

Quickly add flour, seasoning. Form a ball. Add egg. Squeeze the eggs in. Yes get those hands in there. Form a ball.

Place on parchment paper and cover with another piece. Roll out then transfer to a greased pizza pan.

*you will develop your own techniques

Bake until golden brown

Now add toppings. It takes about 1 cup of sauce.

Put back in the oven just long enough to cook your toppings.

Tada!

Notice it didn’t stick much

And while it wasn’t as sturdy as a traditional pizza it was sturdy enough. If you let it rest until wsrm not hot then it’s more like traditional pizza.

Enjoy!!

Food Failures

Disclaimer: No affiliation, no links, no selling. Just opinion. Mine!

Yuk! Have you ever discovered a new food or recipe only to be completely disgusted? Well you are not alone. In my desire for a healthier inside, and as a coach I have tried, and been a guinea pig for an unordinarny amount of new food products, and recipes. Also because I’m always dealing with my own weight struggles I’ve tried many different diet programs only to be reaffirmed – calories in vs calories out.

Let’s begin with a main staple

Almond milk. You really need to like almonds to drink squished almonds.

Coconut milk. After a few uses I can honestly say I no longer like coconuts.

Combine the two- which I was actually excited that will decided to marry the two. Coffee here we come..and down the drain it went. Disgusting.

Protein shakes in coffee- a lot of people really like this one. I’m not a fan. Only because I don’t like vanilla.

Coconut flour– The end result is dry so add oil if you are baking. Otherwise it’s much healthier than basic flour.

Almond flour-From fried foods to using it in combination with coconut flour the uses are endless.

Pysillium Husk– Some recipes call for this. No, no, and no.

Meal Replacement options- They can serve a purpose. Most are hardly palatable. I enjoy Larabars, recently I tried Slim Fast keto bars. Both are good, they serve a purpose, but always opt for real food when you can.

Halo Top – seriously over priced, very little flavor, and doesn’t not resemble ice cream.

Whisps– Quite tasty, a ton of crunch. They come in a ridiculously over sized bag.

Smart cakes– The small size was surprisingly small. Flavor is pretty good, defiantly will kill a craving for a cup cake. Shipping is painfully long. Another downfall is you need to keep them cool.

Chocbark– Amazing! They have a permanent place in my life.

Roasted Brussels sprouts– season well, they are delightful like this.

Kerry Gold Butter– yes it really is the best butter.

These are just a few, if there is something that you want to try drop me a note. I’ll let you know my opinion.

Low Carb Waffles

….with melted grass fed butter, cinnamon, and monk fruit sugar substitute.

These were my third attempt at keto waffles. The first two recipes that I tried were not waffly.

6 tbsp butter

15 eggs

1/2 cup coconut flour

1/2 cup almond flour

3 oz cream cheese

3 tbsp heavy whipping cream

1 1/2 tsp salt

1 1/2 tsp baking powder

4 tbls olive or avocado oil

Best with a hand mixer. It makes approximately 10 Belgian waffles

You can freeze the rest for a quick breakfast

 

5 minute eggs!

I have this 5 days a week. It takes 5 minutes.

Here’s what you need

1 mini pancake maker

2 eggs

2 tablespoons of cheddar cheese

Everything but the bagel seasoning

Coconut oil spray

Plug in your mini pancake maker, spray.

Crack one egg into maker, close lid….about 60 seconds later lift egg out with form slide into plate..

Crack second egg into maker, close lid.

Return to first egg and spring two tablespoons of cheddar cheese on top, add salt.

When second egg is done, lift with form and slide into the first egg. This is like an egg sandwich with cheese in the middle. Sprinkle with seasoning.

Clean up- wipe out cooker, wash plate.

Chicken Fritters

I bought a pre cooked routisserie chicken. I separated the legs and thighs from the breast and put the breast in the fridge for tomorrow’s dinner.

I removed the meat and chopped it up.

Place in a bowl and add the following.

2 beaten eggs (add last)

1/2 cup of almond flour

Two teaspoons of thyme

Salt and pepper to taste

1 teaspoon of garlic powder

3/4 cup of sharp cheddar cheese

Mash it together until it starts to stick. Form patties. Makes about 6

In a frying pan heat up olive oil or avocado oil. Make sure it’s nice and hot.

It took me about 4 minutes on each side to form a golden crust. . use carb manager or another app to calculate your macros.