Friday, April 28, 2017


According to many experts, in case if you are looking for some fast solution and diet regime for fast weight-loss results, boiled eggs are the best choice.

Namely, few eggs, vegetables and citric fruits have the ability to make wonders. This combination will speed up your metabolism and thus will burn the fat. Well, the best part is that you will not feel hunger.

You must also consume a lot of water to hydrate and nourish your body. It is recommended to drink 8 glasses a water per day. This will help you to stay full and have energy during the day.

This diet has simple rules. You mustn’t eat junk food such as burgers and sweets. Limit the salt and sugar consummation and avoid alcohol.

Here you have the two weeks menu:

Week 1


Breakfast: 2 boiled eggs and 1 citric fruit too.
Lunch: 2 slices wholemeal bread and some fruit.
Dinner: big serving salad and chicken.

Breakfast: 1 citric fruit and also 2 eggs boiled.
Lunch: salad of green veggies and chicken.
Dinner: veggie salad, 1 orange, and 2 boiled eggs.

Breakfast: 1 citrus fruit and again, 2 boiled eggs.
Lunch: low-fat cheese, 1 tomato, and 1 slice wholemeal bread type.
Dinner: salad and chicken.

Breakfast: 2 eggs, boiled, and 1 citric fruit.
Lunch: fruit.
Dinner: salad and steamed chicken.

Breakfast: as the day before.
Lunch: steamed veggies and 2 eggs.
Dinner: salad and barbecue or fish.

Breakfast: as the day before.
Lunch: fruit.
Dinner: steamed chicken and veggies.

Breakfast: 1 citric fruit and 2 eggs boiled.
Lunch: tomato salad, steamed veggies, and chicken.
Dinner: steamed veggies.
Week 2

Breakfast: 2 eggs + citric fruit.
Lunch: salad + chicken.
Dinner: 1 orange, salad, and 2 eggs

Breakfast: as the day before.
Lunch: 2 eggs + steamed veggies.
Dinner: salad, fish or barbecue.

Breakfast: as the day before.
Lunch: salad + chicken.
Dinner: 1 orange + veggie salad + 2 eggs.

Breakfast: as the day before.
Lunch: steamed veggies + low fat cheese + 2 eggs.
Dinner: salad + steamed chicken

Breakfast: as the day before.
Lunch: tuna salad.
Dinner: salad + 2 eggs

Breakfast: as the day before.
Lunch: salad and chicken too.
Dinner: fruit.


Breakfast: as so far again.
Lunch: steamed veggies + steamed chicken.
Dinner: as the lunch.
As you can notice, this diet has almost no carbs. That is the reason why you should visit a doctor and consult before you start with it. You can achieve even better results by including exercising at least 30 minutes per a day.


Skinny Taco Chili (Crock-pot or Stove-top)

This is a fabulous, fiber-rich chili. In fact, each cup contains 9 grams of fiber! It’s so versatile too. Serve in individual bowls and let everyone top their own, stuff a baked potato or top a salad. Each cup has 230 calories, 2 grams of fat and 5 Weight Watchers SmartPoints.  I love to freeze in individual servings for several quick, weekday meals.

Prep Time: 15 minutes
Cook Time: 8 hours on low heat or 5 hours on high heat

Ingredients for Chili:

1 pound extra lean ground beef or 99% fat-free ground turkey breast

1 (28 oz) can diced tomatoes or 2 (14.5-oz) cans diced tomatoes

1 (15-oz) can kidney beans, rinsed and drained

1 (15-oz) can black beans, rinsed and drained

1 (8-oz) can tomato sauce

1½ cups onion, chopped

1 cup frozen corn, defrosted

1 packet taco seasoning (1-ounce), I like Lawry’s Taco Seasonings or use your favorite

1 tablespoon cumin

1 tablespoon chili powder

Ingredients for Topping, Optional:

Tomatoes, chopped

Reduced-fat cheese, shredded

Corn tortillas,  cut into pieces (look for gluten-free)

Onions or scallions, chopped


1. For Crock-pot: Brown ground beef or turkey in a large nonstick pan. Drain any fat.
Add browned meat to crock-pot. Mix in tomatoes, beans, tomato sauce, onions, corn, taco seasonings, cumin and chili. Cover and cook on low for 9 hours or on high for 5 hours.

2. For Stove-top: Brown ground beef or turkey in a large nonstick pan. Drain any fat. Return meat to pan. Place onions in a microwave-safe bowl and cook in the microwave for 4 to 5 minutes, until soft. Add cooked onions to the pan of meat. Stir in remaining chili ingredients. Bring to a boil; reduce heat and simmer, uncovered for 25 minutes.

3. This chili freezes great. Serve with optional toppings on the side and let everyone customize their own bowl, if desired.

Makes 8 cups total (each serving 1 cup)

The Best Low-Carb Eggplant Pizzas You Can Make at Home

There's something for everyone with these five delicious eggplant pizza recipes. From buffalo to Mediterranean, cure those pizza cravings without additional calories and carbs!

Do you often find yourself craving the flavors of pizza but worried about compromising your health goals? With the use of eggplant, calories and carbohydrate intake will naturally decline. Have a pizza party with the best low-carb eggplant pizza you can make at home!

Healthy Eggplant Pizza Recipe:
Nutrition Per Serving (makes 4 servings)
Calories: 123
Total Fat: 8 grams
Protein: 5 grams
Total Carbs: 9 grams
• 1 eggplant - cut into 4 half-inch thick slices
• 1 tablespoon extra virgin olive oil
• 1/4 cup pizza sauce
• 1/2 cup shredded cheese
*Recipe can be adjusted to accommodate amount of servings desired.

1. Preheat oven to 425 degrees Fahrenheit.
2. Brush both sides of the eggplant with oil (and sprinkle with a little salt and pepper if preferred).
3. Arrange eggplant on a baking sheet and bake for 6 to 8 minutes, or until golden brown and slightly tender.
4. Spread a tablespoon of pizza sauce on eggplant slice and top with shredded cheese. Place back into oven until cheese melts, approximately 3 to 4 minutes.
5. Enjoy!

Healthy Eggplant Pizza Variations
The recipe above can act as a blank canvas to harness a multitude of variations. Go beyond basic and let these flavors excite your taste buds!
Traditional. Okay, sometimes the classics are the best! For a more traditional low-carb eggplant pizza, top with mozzarella cheese, parsley, basil, and oregano.
Mediterranean. Let the rich nutrients of Mediterranean cuisine highlight the pizza. Layer pizza with fresh tomatoes, black olives, fresh peppers, and drizzle with extra virgin olive oil.
Mexican. Have a hankering for Mexican pizza? Look no further! Replace traditional pizza sauce with fresh salsa and top with ground lean beef, jalapenos, and onion. Dollop with plain Greek yogurt to mimic sour cream while reducing fat and amplifying protein.
The Bayou. Take a quick taste trip to New Orleans! For an alternative spin on traditional po'boys, use fresh shrimp, tomatoes, and Cajun spices. Shrimp is not only low in calories, but packed with protein and healthy fat.
Buffalo. Spice up your taste buds with grilled chicken and low-fat buffalo or hot sauce. For added creaminess and flavor, prepare a ranch dipping sauce by mixing plain Greek yogurt and a dry ranch packet mix.

Thursday, April 27, 2017


2 Large Sweet Potatoes
2 Tbs. Butter
1 1/2 lb. Lean Ground Beef
3 oz. Onion – Chopped
2 oz. Carrots – Chopped
1 Celery Stalk – Chopped
3 Large Cloves Garlic – Minced
8 oz. Can Rotel Zesty Tomato and Green Chili Sauce
1/3 Cup Beef Broth
1/4 Cup Reduced Sugar Ketchup
2 Tbs. Tomato Paste
1 Tbs. Worcestershire Sauce
1 tsp. Yellow Mustard
1 Tbs. Chili Powder
1 tsp. Cumin 
1 tsp. Salt
(2 Tbs. Peace and Love)


Preheat oven to 350°

Rinse sweet potatoes and cut in half lengthwise.  Place cut side up on a foil lined baking sheet.  Top each sweet potato half with butter and sprinkle with salt and pepper.  Bake 45 minutes.In a large non-stick skillet, over medium-high heat, add ground beef, onion, carrots, celery, and garlic.  Cook until ground beef is cooked through – About 10 minutes.Drain excess grease from pan.To meat mixture, add Rotel, beef broth, ketchup, tomato paste, Worcestershire, mustard, chili powder, cumin, and salt.  Mix until all ingredients are well incorporated.  Reduce heat to low and simmer 5-10 minutes.After 45 minutes, remove sweet potatoes from oven. Run a fork over top of each sweet potato like a rake to  loosen the potato.  Top with sloppy joe mixture, SERVE AND ENJOY!
Peace, Love, and Sloppy Joes
***For Sloppy Joe Mix Only***

Makes 4 Servings:
1 Serving:
Calories: 355
Carbs: 7.75 net grams
Fat: 12.5 g
Protein:   47.5 g
***For Sloppy Joe Mix and Sweet Potatoes***

Makes 4 Servings:
1 Serving:
Calories: 445
Carbs: 18.75 net g
Fat:   12.5 g
Protein: 49.5 g

Wednesday, April 26, 2017


Are you trying to lose weight and become the best version of you? Add zero carb foods to your eating regimen to lose weight. If you are on a no-carb diet, then ensure the nourishments you are devouring have zero starch content. If you are trying to stick to an eating regimen like Atkins, you need to go the low-carb way.

This is on the grounds that eliminating carbs is typically thought to be a viable approach to get more fit. While deciding how to eliminate carbs, pay special mind to zero carb foods to get in shape and get fit.


At the point when choosing to take after a low carb diet, weight watchers regularly need to realize which nourishments have no carbs. Here is a list of bunches of zero carb nourishments that you can fuse into your eating routine with the goal that you have a healthy eating arrangement keeping in mind the end goal to get more fit.


All types of meat are on the list of zero carb nourishments. In this way, if you need to eliminate starches, you should add more protein. Lean meats should be incorporated into this as they are low in fat too.

Fowl like chicken, turkey, and duck.
Cow: beef or veal
Animal organs such as liver, kidney, heart ad tongue etc.
Game Meat: for example deer.

There are different seasonings and sauces that can be included to different foods without cheating on your eating regimen. These added substances additionally fall in the rundown of no carb sustenances. Add these to your nourishment and keep a healthy diet.

Fats that have been derived from animal sources such as fish oil or lard.
Green or black olives
Oils like flax, oil seed, olives, soybean, corn or peanuts.
Yellow mustard

This is an incredible no carb snack. If you serve three celery sticks with two tablespoons of peanut butter, every serving would have 8.5 grams starch, 3 grams fiber, 208 calories, 7 grams protein, 16 grams fat, 2 grams saturated fat. This is a great nibble which can be served to children when they return home from school, or at night when they have that craving to crunch on something.


Depending upon the extent of your hand and the sort of nuts you pick, a modest bunch of nuts is additionally a perfect zero carb nourishment which may keep your weight under control and furnish you with nutritious advantages in the meantime.


For the individuals who count carbs, nourishments that have low or zero carbs are valuable products. Get in a healthy association with your eating routine by expending no carb or low carb sustenances and appreciate the nourishment you eat.

Don’t lose your mind, lose some weight instead!


Tuesday, April 25, 2017

Easy, Low Carb, SUPER tasty chips! Just 2 ingredients.

You certainly wouldn’t guess that these tasty little chips were low carb because they’re SO satisfying! If you like crispy cheese, you’re going to love these. And, yes, they’re made with just 2 simple ingredients! In fact, you probably already have both of them on hand. This is my favorite low carb snack recipe because it actually has a crunch! I might even go as far to say that they’re better than potato chips. Maybe it’s because they don’t have all of the guilt. :)

4 egg whites
approximately 1/2 cup shredded cheddar cheese (or cheese of your choice)
seasoning to taste (optional)
Preheat oven to 400 degrees.
Grease a mini muffin pan REALLY well with vegetable or olive oil. You can also use Pam, but personally, I don’t think it works as well.
Separate 4 egg whites and seasoning of choice into a bowl and whisk well. I just add a pinch of garlic salt and black pepper, and sometimes rosemary!
Spoon about 1/2 tablespoon of your egg white mixture into each muffin compartment (just until you have a very thin layer covering the bottom). The muffin pan I use has 24 slots, and I find that 3-4 egg whites fills them perfectly. Keep in mind, the thinner you cover the bottom, the crispier your chips will be. If you make it too thick, your chips will only be crispy on the rim, but still really tasty!
Top each one with a pinch of shredded cheddar cheese. When I’m done, I use a small spatula to make sure none of the cheese is touching the edges for easier clean up. The cheese tends to stick to the sides a bit. The silicone muffin tins are much easier to clean… I’m ordering one pronto. ;)
Bake for 10-20 minutes or until the edges have browned. Your baking time will depend on how thick your egg mixture is.
Use a small spatula to remove the chips from the pan. Eat immediately and enjoy!


Friday, April 21, 2017

Teriyaki Chicken with Broccoli (Weight Watchers)

Serves 4

Choose your zip, pick favorite stores
1 lb boneless, skinless chicken breast, cut into 1 inch pieces
1 salt, to taste
1 black pepper, to taste
2 clove garlic, minced
4 green onion, green and white parts, chopped
1⁄2 cup low sodium chicken broth
2 tbsp teriyaki sauce
2 cup brown rice, cooked and kept hot
4 cup broccoli, cut into florets and steamed

Prep 15 min Cook 15 min Ready 30 min
Season chicken with salt and black pepper to taste. Spray a large nonstick skillet with cooking spray and heat over medium-high heat. Add garlic and saute for about 1 minute. Add chicken and stir fry for 5 minutes or until browned on all sides. Add green onion and cook, stirring occasionally, for 2 minutes or until softened. Add chicken broth and teriyaki sauce and simmer for 5 minutes or until the chicken is cooked through and the sauce has reduced slightly.
Evenly divide brown rice among 4 plates or shallow bowls. Top each with about 1 cup each of chicken and broccoli.

Per serving: 6 SmartPoints; 7 PointsPlus
Recipe originally inspired by KitchMe with 5-star rating and 0 reviews.

Thursday, April 20, 2017


Yield: 12 scones

Serving Size: 1 scone

A great new low carb scone recipe with the delicious combination of hazelnuts and chocolate. Move over, Nutella, there's a healthier option in town.


2 1/2 cups hazelnut meal
1/2 cup golden flax seed meal
1/3 cup Swerve Sweetener
1 tbsp baking powder
1/4 tsp salt
2 large eggs
1/4 cup hazelnut oil
2 tbsp cream
1/2 tsp hazelnut extract or vanilla extract
1/4 tsp stevia extract
1/3 cup sugar-free chocolate chips, such as Lily's
Chocolate Drizzle (optional)
1 tbsp butter
2 oz dark chocolate, such as Lily's, chopped

Preheat oven to 325F and line a baking sheet with parchment paper.
In a large bowl, whisk together hazelnut meal, flax seed meal, sweetener, baking powder and salt. Add eggs, hazelnut oil, cream and extract and mix well until dough comes together. Stir in chocolate chips.
Turn dough out onto prepared baking sheet and pat into a rough rectangle, about 1 inch thick (it should be about 6x8 inches). With a sharp knife, cut into 6 even squares, then cut each square diagonally into two triangles.
Carefully separate and lift scones and place them around the baking sheet, leaving about 1 inch between them. Bake 20 to 25 minutes or until just firm to the touch and lightly browned.
Remove from oven and let cool completely.
Chocolate Drizzle
In a small bowl set over a pan of barely simmering water, melt butter and chocolate together until smooth. Drizzle over cooled scones and let set, at least 20 minutes.

Serves 12. Each serving has 11.77 g of carbs (with the glaze) and 6.52 g of fiber. Total NET CARBS = 5.25 g.

Food energy: 323kcal Saturated fatty acids: 5.23g Total fat: 28.43g Calories from fat: 255 Cholesterol: 37mg Carbohydrate: 11.77g Total dietary fiber: 6.52g Protein: 7.01g

Sugar-Free Low Carb Fudgey Brownies (Nut Free)

Nutrition Information
Serves: 16
Serving size: 1
Calories: 202
Fat: 18.7g
Saturated fat: 7.4g
Trans fat: 0g
Carbohydrates: 8.8g
Sugar: 0.1g
Sodium: 114mg
Fiber: 2.3g
Protein: 3.7g
Cholesterol: 54mg
Prep time:  15 mins

Cook time:  25 mins
Total time:  40 mins

8 ounces Lily's Sweets sugar free Chocolate Chips
1/2 cup butter
1/2 cup avocado oil or choice
2 eggs, 1 yolk
2 tsp vanilla extract
1 tsp chocolate liquid stevia
1/4 cup heavy cream
3/4 cup (3.5 oz) (99g)Sukrin Gold Natural Brown Sugar Subor another sugar free sweetener
1/4 cup (1 oz) (27g) coconut flour
1 scoop (1.2 oz) ( 34g) chocolate protein powder
1/4 cup (0.8oz) (20g) unsweetened cocoa powder
2 tsp instant coffee
1/2 tsp baking powder
1/4 tsp salt
optional: 1 cup sugar free chocolate chips

Melt the chocolate chips and butter over low heat on the stove or microwave for 1-2 minutes and stir until completely smooth. Set aside.
Preheat oven to 350 degrees F.
Add the oil, eggs, yolk, vanilla extract, stevia and cream to a stand mixer and mix until combined.
Slowly pour in the melted chocolate while the mixer is on low speed.
Add the remaining ingredients and blend until combined.
Stir in the optional chocolate chips if desired.
Line an 8 by 8 pan with parchment paper or grease pan.
Pour in batter and bake for 25 minutes. It might look underdone but it's best to take it out before it looks done to achieve that gooey texture.
Allow to cool 15 minutes before slicing.
Best if enjoyed the same day although storing in the fridge, covered, will keep it well for the next day.
Net Carbs: 6.5g

Wednesday, April 19, 2017


There are fewer things in life that bring more joy to the table than the bread basket. Well…beyond fitting into that new swim suit! Now you can have it all with this great drop cheese biscuit recipe!

Easy Cheesy Weight Watcher Biscuits

And nothing would get you started better, than a great Lodge L7B3 Cast Iron Drop Biscuit Pan. Pre-seasoned and ready to use, this is a wonderful way of measuring out these biscuits for a uniform serving.

Making a Menu Into A Meal

Another reason I love to whip up great drop biscuit recipes? When comfort food calls! Anything can be on the menu, but some meals just beg for a tasty bread option. And for us, Bisquick Reduced Fat – 40 oz is the perfect staple for our pantry.

Just add milk and cheddar cheese and your ready to bake these beauties! Really…that is just as simple as it gets. Meaning that this easy recipe will keep this warm addition to your table lower in calories and points!

And shouldn’t life (and your meals) be served up with a heaping helping of simple? Seriously…just 3 ingredients and you’ll brush on the buttery parsley infused garlic topping for these cheese biscuits crowning achievement. Your taste buds will also agree that these biscuits would be great with this Crockpot Ham and White Bean recipe. Not to mention how well this garlic and cheese infused bread would pair with a Slow Cooker Pot Roast!

So if you’re ready to indulge in all things sunny this summer. Know you can start right now for that happy belly and healthy frame of mind. And foster up some great menu’s this winter for satisfied smiles. And don’t forget to pass the bread platter!

Supplies needed for this recipe: Lodge L7B3 Cast Iron Drop Biscuit Pan, Bisquick Reduced Fat – 40 oz, fat-free buttermilk, fat free cheddar cheese, fat free margarine, parsley, garlic powder.


2 cups Reduced Fat Bisquick
3/4 cup fat-free buttermilk
1 cup fat-free cheddar cheese
2 tablespoons fat-free margarine
1/4 teaspoon parsley flakes
1 teaspoon garlic powder

Mix the biscuit ingredients together. On a pan sprayed with cooking spray, make 12 drop biscuits. Or spray 12 muffin tins with cooking spray and divide the dough between them. Bake at 400 degrees or 16-20 minutes.
Melt topping ingredients in the microwave. Brush on biscuits as soon as they come from the oven.
1 biscuit = 2 POINTS


Tuesday, April 11, 2017

Mexican Cauliflower Rice Skillet Dinner

Prep Time: 5 minutes   Cook Time: 20 minutes  Total Time: 25 minutes

Yield: 6 servings

One pan wonders! This easy keto Mexican Cauliflower Rice is a skillet meal the whole family will love. They won't even notice it's low carb and grain-free. Primal and THM-friendly.


1 lb ground beef
1/4 medium onion, diced
1/2 red pepper, diced
3 tbsp taco seasoning
1 cup diced tomatoes
12 ounces cauliflower rice (fresh or frozen)
1/2 cup chicken broth
1 1/2 cups shredded Cheddar cheese or Mexican Blend

In a large skillet over medium heat, brown the ground beef until almost cooked through (just a little pink). Add the onion and pepper and continue to cook until no longer pink. Stir in the taco seasoning.
Add the tomatoes and cauliflower rice and stir to combine. Stir in the broth and bring to a simmer. Reduce the heat to medium low and cook until the cauliflower rice begins to soften (8 to 10 minutes for frozen).
Sprinkle the skillet with the cheese and cover. Let cook until the cheese is melted, 3 or 4 minutes. Remove from heat and top with your favourite toppings like sour cream, avocado, and chopped cilantro.

Serves 6. Each serving has 5.04g NET CARBS.

Food energy: 352kcal Total fat: 21.71g Calories from fat: 195 Cholesterol: 96mg Carbohydrate: 7.04g Total dietary fiber: 2.00g Protein: 29.09g


Are you having trouble staying away from high carb foods? Here’s some low carb diet tips and tricks that should help keep you on track.

Belly bloating? Check. Itchy skin? Check. Sore and achy joints? Check. Brain fog? Check. Weight gain? Check mate.

Have carbs finally got the best of you? Are you thinking of going on a low carb diet? Here are some tips for a low carb lifestyle to keep you on track.

Many people experiment with low-carb diets. But relatively few are able to stick with one and end up giving back in to high-carb indulgences.

Belly bloating? Check. Itchy skin? Check. Sore and achy joints? Check. Brain fog? Check. Weight gain? Check mate.

Have carbs finally got the best of you? Are you thinking of going on a low carb diet? Here are some tips for a low carb lifestyle to keep you on track.

Many people experiment with low-carb diets. But relatively few are able to stick with one and end up giving back in to high-carb indulgences.

Want to eat low carb because you desperately want to lose weight? Or your blood-sugar levels are too high? Maybe you suffer from allergies? Whatever the reason, here’s some low carb diet tips and advice for staying with the program for years to come….


One of the biggest reasons people are not able to stick to a low-carb diet is this: you ever hear the expression “learn to walk before you run?” Think of this maxim often when you’re switching over to a low-carb diet.

Here’s a practical application: suppose you’re used to eating a huge bowl of pasta or rice with dinner. Some people are able to quit bad habits cold turkey. But for many people, the better approach is gradual.

Are you a carboholic at dinner? Are  you used to eating 100 grams of carbs (approximately two servings of pasta) in one sitting? If so, the better approach may be to reduce your pasta to one serving in the beginning instead of cutting it out completely.

If you quit high-starch foods cold turkey, you might experience intense cravings for them later. Or, you might have a strong desire for sugary snacks.

Cutting carbs quickly can also cause you to experience what’s called “the low-carb flu.” The low carb flu is not a real illness. But you may feel like it is. That’s because your body is intensely craving sugar.

If you’re not feeding your body what it’s addicted to, you might feel sick. That’s one reason why this low-carb diet tip to think of the big picture and gradually ease into it is may be the right approach for some.

Visualize how you want to look and feel in one year from now. And in two years from now. Does it seem impossibly far-off?

Are you impatient to get weight loss results fast? Can you not wait to feel more energetic and other positive outcomes that are associated with safe low-carb diets?

If the above describes you, think about this: when your birthday approaches, doesn’t it seem like the past year has flown by?

Think of your health goals through with a similar view. One year is going to fly by. But, if you stick to a low carb diet with this tip to think of the big picture, you’re going to look and feel great in no time at all….


Many people are fat-phobic when it comes to food. And some people who go low-carb end up eating high protein diets without eating enough dietary fat. Here’s the problem with this: out of the three macronutrients (carbohydrates, protein and fat), only fat does not cause a release of insulin from the pancreas.

Granted, protein sources release much less insulin than carbs. However, if your goal is getting leaner and managing blood sugar, you’ll want to eat plenty of natural fats such as avocado, walnuts, grass-fed butter, olive oil, coconut oil, flax seeds and chia seeds and other smart fats.

Fats give your belly the sense of fullness it needs. Eating enough fat will prevent you from binging after a meal. This is perhaps one of the most important low carb diet tips to remember.

You will feel full for several hours if you get eat enough fat at every meal. You’ll be able to go 5-6 hours in between meals, which will help reset your metabolism. You won’t even think about food if you eat enough dietary fat.

The best way to make sure you start your day with healthy fats is to eat 1 or 2 whole eggs for breakfast. If you don’t have time to make eggs, make yourself a green drink in a blender.

A green drink takes just a minute or two to prepare. Grab a handful of spinach, pour in some low carb almond or coconut milk. Add a handful of berries for the antioxidants. And pour in some flax oil for your healthy fats.

Eat lots of monounsaturated fat sources such as olive oil, as well as healthy saturated fatty sources such as coconut oil. If you eat fish, salmon is a source of a healthy polyunsaturated fatty Omega-3 acid.


If you’re wondering about the above low carb diet tips and how healthy they are, don’t worry. Especially do not worry about dietary cholesterol and saturated fat.

No matter how many times you hear in the mainstream media’s gospel about the importance of eating a diet low in cholesterol and saturated fat, ignore it. The federal government even now says cholesterol is no longer a nutrient of concern. Researchers also have disproven the long-believed link between saturated fat intake and heart disease.

If you want to avoid heart disease, America’s #1 killer, don’t eat starchy carbs (also manage your stress and don’t smoke). Instead, stick to a low-starch, high-fat diet. Despite the federal government’s top nutrition experts reversing their concern about cholesterol, there’s still a lot of people out there who believe the anti-cholesterol and anti-saturated fat propaganda.

Cholesterol and saturated fat found in natural foods are in fact very important for your health. Cholesterol gives structure to your cells and nerve fibers. It produces sex hormones and plays other vital roles in the body. Many mainstream medical institutions recommend limiting your saturated fat intake to less than 10% of total calories and instead replacing those calories with vegetable oils.


Here’s the problem with vegetable oils: they spoil. Very easily. Most vegetable oils have low smoke points, meaning, they oxidize and turn carcinogenic at lower temperatures than saturated fats like butter and lard. And, vegetable oils are pro-inflammatory.

Don’t cook with vegetable oils, ever! Even if the advice to ditch saturated fat and replace it with lots of vegetable oils comes from prestigious learning institutions or celebrity nutritionists, ignore the advice!

Cooking with saturated fat is, on the contrary, good for you. Saturated fats will help you feel full longer and are more chemically stable when exposed to heat.


Remember: low-carb does not mean no carb! At every meal, do try and eat some carbs, especially those sources that contain the most nutrients in the fewest amount of calories and starches. This would include any cruciferous veggie or leafy green veggie.  There’s tons of low carb vegetables.

If you love fruit, you don’t have to give it up completely. Just don’t go overboard and order a fruit bowl for dessert. Stick with a quarter cup of berries, such as strawberries. And, stay away from high starch fruits like bananas.

If you do need to snack, eat some nuts and seeds with your serving of fruit. The fat and protein from the nuts and seeds helps to prevent cravings later on. In general, your best carb friends are veggies that grow above ground (no tubers, especially not ordinary baked potatoes; half a sweet potato is ok from time to time, especially on cold, winter nights.)


If you can’t stomach eating meat, even if it’s from non-toxic sourced meat (i.e. grass-fed, pasture-raised, non-factory farmed) try incorporating bone broth into your low carb lifestyle. Bone broth is rich in protein and vitamins and minerals.

Incorporating healthy broth is one of the easiest low carb diet tips to follow. You don’t even need to make your own bone broth if you don’t have the time. Health food stores carry it and many farmer’s markets will have a vendor who sells it.


The human body was designed to use energy from our body’s fat storage. Rather than supply your body with more fat storage by eating starchy carbs, follow some of these tips above to start drawing on your fat storage reserves for energy.

Over time, if you follow these low carb diet tips, you’ll no longer crave starches. And, you’ll look and feel great in a relatively short amount of time.

Sunday, April 9, 2017

7 of the Best Fruits for Diabetics (Based On Sugar and Nutrients)

Fruits are the perfect snack.

They are loaded with nutrients and fiber, relatively low in calories, and easy to bring to work.

However, they do contain naturally occurring sugars, sometimes in large amounts. This can be a concern for those who struggle to manage their blood sugars.

This article takes a science-based look at the most suitable fruits for diabetics.

1. Blueberries

 BlueberriesBlueberries are quite low in sugar, with 10 grams per 100 grams of fruit (1).

But that sugar is also accompanied by 2 grams of fiber. This is important because when sugar and fiber are eaten together, blood sugar levels don’t spike as quickly (2, 3).

It’s the reason 10 grams of sugar from fresh fruits will not have the same effect on blood sugar levels as 10 grams of sugar from a candy bar.

In addition, blueberries provide loads of other beneficial nutrients and antioxidants that protect our cells from damage.

Interestingly, a study on over 187,000 people tracked over two decades found those who ate the most blueberries had more than a 25% lower risk of getting diabetes than those who ate the fewest (4).

Blueberries are great for a snack, and you can even enjoy them in salads. Although they can be particularly expensive, know that frozen blueberries are still nutritious and often much more affordable.

2. Strawberries

strawberriesStrawberries contain even less sugar than blueberries, with only 5 grams per 100 grams of fruit (5).

This makes them a great choice for diabetics.

They also provide fiber, manganese, folate, and a lot of vitamin C. In fact, 100 grams of strawberries (5-6 large strawberries) provides 98% of our daily vitamin C requirements.

Strawberries are a great addition to breakfast foods like oats or yogurt, but they are also delicious on their own.

3. Blackberries

blackberriesBlackberries stand out as not only the best berry, but perhaps the best fruit for diabetics.

Per 100 grams of fruit, they contain only 5 grams of sugar and an impressive 5 grams of fiber (6).

High fiber diets help with glucose (sugar) metabolism, and can improve insulin sensitivity too (7).

More fiber also improves other health issues related to type 2 diabetes, such as high LDL cholesterol and weight management (8, 9).

Blackberries are slightly tarter than the other berries, but are typically eaten in the same way.

4. Grapes

grapesGrapes contain 16 grams of sugar per 100 grams of fruit, which is more than other in this list (10).

However, research has found that those who ate the most grapes had 12% less chance of developing type 2 diabetes than those who ate the fewest (4).

Of course this is only observational research (does not prove cause and effect), but many scientists genuinely believe there is something special about grapes.

It may have something to do with the polyphenols in grapes, which have been shown to have positive effects on blood sugar levels (11, 12).

Grapes make an easy snack, but are not low in sugar. So they should definitely be eaten in place of, rather than in addition to, another less-healthy snack.

For example, replacing a flavoured yogurt or bag of chips would be a healthy step up.

5. Apples

applesAn apple contains about 10 grams of sugar per 100 grams, equal to one very small apple (13).

It also has about 2 grams of fiber, most of which is in the peel.

Like blueberries and grapes, apples are linked with a reduced risk of diabetes. But they’re also linked with a lower risk of stroke, which is a huge risk factor for those with type 2 diabetes (4).

One study that tracked almost 75,000 people for over 10 years found those who ate the most apples and pears had an 11% reduced risk of stroke (14).

The main takeaway is that apples are a healthful addition to your diet, with or without blood sugar issues. The fact they are affordable, convenient and delicious is just a bonus.

6. Watermelon

watermelonWatermelon seems high in sugar, but only has 6 grams of sugar per 100 grams (15).

This is because of its high water content, which also keeps it low in calories.

Watermelon is also a great source of lycopene. This phytochemical has been shown to improve insulin sensitivity, lower blood sugar and lower risk of type 2 diabetes (16).

Just be mindful of the amount you eat at each serving because it’s easy to over-indulge.

Not only does the sugar content can add up, but watermelon is high in FODMAPs that can cause digestive stress (especially those with IBS).

7. Avocado

avocadoNot a fruit in the culinary sense, but avocados are a great choice for people with diabetes.

They contain zero sugar and a whopping 7 grams of fiber per 100 grams (17).

Even better, they are high in healthy monounsaturated fats. Research shows diets low in poor quality carbohydrates and high in monounsaturated fats can improve insulin sensitivity (18).

Avocados are great in a salad or as a dip. They are even delicious on their own; just add a pinch of salt to taste.

Thursday, April 6, 2017

Sugar-Free Low Carb Butterscotch Cheesecake Mousse

This Low Carb Butterscotch Cheesecake Mousse is a no bake recipe that contains no added sugar and is quick and easy!

Afternoon snacks when everyone is done with school is something my family really looks forward to. They want a little something sweet and I want something easy. The butterscotch flavor is one they  have loved forever.
I actually had started a new recipe that I was thinking would have been great as truffles, but they just didn’t form or set as I had hoped. Fortunately the flavor was so much like butterscotch I new I had a winner and had set out to make more of a pudding consistency. But after the kids had tried it, they actually said they preferred a thicker consistency, more like mousse. So I changed a few ingredients to make this a favorite new treat!

It truly blesses me when my kids love my no sugar added treats and ask when I will make them again. It makes me even happier when they come out even better than I expected!

Using Sukrin Fiber Gold Syrup is why this recipe tastes so much like butterscotch. If you’ve not tried it, I highly recommend it. It pours like maple syrup. It’s fabulous on pancakes, waffles, a little drizzle for fruit, and great to sub maple syrup in recipes.

If you love scrumptious, creamy, no bake recipes as much as I do, you will love this recipe just as much as the kids!

Brenda’s Notes:

The Sukrin Fiber Gold Syrup is really what makes the butterscotch flavor. If you have some thing else you know of that pours like maple syrup and is sugar free, please let me know. Otherwise I highly recommend buying the Sukrin syrup, it is delicious!
If you are not sugar free, then go ahead and use maple syrup or honey to replace the Sukrin I used, also remove the vanilla stevia as it won’t be needed.
The protein powder is needed and can not be eliminated. It is what helps this mixture thicken without the use of gelatin.
I drizzled more Sukrin syrup over the top for the pictures.
There are natural sugars in the dairy products.

Prep time:  10 mins
Total time:  10 mins

8 ounces cream cheese, room temp
2 tsp maple extract
1 tsp vanilla stevia
1/3 cup Sukrin fiber gold syrup
pinch salt
1 cup vanilla protein powder (I used Jay Robs)
1 cup heavy whipping cream
Order Ingredients
Place all ingredients into a stand mixer except heavy whipping cream.
Blend on high, scrape down sides, until smooth.
Change to whisk attachment and pour in heavy cream.
Blend on high 5 minutes or until thickened and whipped in texture. (mixture will also thicken as it sets in the fridge).
Spoon into a pastry bag to swirl into glasses.
Place in the refrigerator 2-3 hours or overnight.
Keep refrigerated until ready to serve.
Net Carbs: 3g


Prep Time 10 mins    Cook Time   20 mins   Total Time   30 mins

These no-fail low carb crepes are not only easy to prepare but result in perfect, thin pancakes. Fill them with sweet or savory low carb fillings for the perfect breakfast, lunch, dinner or dessert!

Servings: 8   Calories: 120 kcal

Crepe Recipe
6 ounces cream cheese softened in the microwave (170 g)
6 large eggs
1/3 cup Parmesan or Asiago cheese grated (45 g)
1 1/2 tablespoon coconut flour optional but improves texture (23 ml)
1 teaspoon erythritol optional (5 ml)
1/8 teaspoon xanthan gum 2 pinches
Have Near the Stove and Ready
1 tablespoon butter or ghee, melted
a pastry brush
1/4 cup measuring cup (60 ml)
a thin wide, spatula
a dinner plate on which to stack the cooked crepes
Blender: Place the eggs, cream cheese, Parmesan cheese, and erythritol in the blender. Blend on low until the ingredients are completely combined. With the blender running, sprinkle the coconut flour and the xanthan gum over the batter and continue blending until thick, scraping the sides down at least once. Finish with the blender on medium speed for a few seconds. Let the batter sit for a few minutes.

Prep the Pan: Put a non-stick pan over medium heat. When a drop of water sizzles and jumps across the surface, it is ready. Turn the heat down just a tiny bit and lightly brush the pan with butter. Lightly brush the spatula, too.
Tilt and Swirl: Stir the batter. Pour the batter into a 1/4 cup measure and then into the middle of the pan. Resist the urge to scrape the measuring cup out with your finger. Grasp the pan by the handle and begin tilting it in a circular motion to spread the batter into a circle. It won't be perfect and that's okay. I can get the batter to go around the pan 3 times, ever increasing the size of my circle before it stops, resulting in a 6-7 inch crepe.
Cook, Shimmy and Flip: Let the crepe cook for about 1 1/2 minutes or until the top of the crepe looks dull and the edge browns. You can touch it with your finger to see if it's still wet or just about set. Now, gently work the spatula under the edge of the crepe by shimmying it and lift the edge. With the fingers of your other hand, gently grasp the crepe and lift it a little higher while sliding the spatula under the crepe further. Flip the crepe and let it cook for about 15-20 seconds more.
Stack: Remove the crepe to the plate and begin the process again making sure to lightly butter the pan and the spatula after each crepe. Stack the crepes one on top of the other. Let cool and refrigerate or use right away. To freeze, place a piece of waxed paper between each crepe before putting into a zip-loc bag and placing into the freezer. Makes 8-10 crepes.
Recipe Notes
The heat may need to be adjusted up and down just a little while cooking the crepes. I have a gas stove and I find that heating the pan at medium and then turning the heat down just a touch is perfect. With an electric burner, one may need to watch the heat a little more closely as the rate at which it heats up and cools down is a little slower.


1½ cups shredded part skim mozzarella cheese
4 T salted butter
¾ cup Briana's Baking Mix
2½ tsp. baking powder
2 tsp. THM Super Sweet Blend
2 eggs
1 tsp. vanilla extract
4 T butter, softened
5 tsp. THM Super Sweet Blend, divided
½ tsp. Grandma's molasses
Cream cheese frosting:
4 oz. reduced fat cream cheese, softened
¼ cup Greek yogurt
2 T salted butter, softened
½ tsp. vanilla extract (maple would be good too)
3 doonks THM Pure Stevia Extract Powder (a doonk is 1/32 tsp.), or more to taste

Melt the cheese and butter together in a nonstick saucepan over medium heat until melty and stringy. Meanwhile, whisk together the baking mix, baking powder, and Sweet Blend. When the cheese is melted, turn the heat to low and stir in the dry ingredients, eggs, and vanilla until combined. Knead it a few times with your hands if needed to fully combine everything.
Turn the dough out onto a large sheet of parchment paper (or two pieces of wax paper taped together). Using a rolling pin and making as few strokes as possible, roll the dough out to 14 inches wide by 11 inches long. Spread with the melted butter. Mix 1 T THM Sweet Blend with the molasses to make a "brown sugar". Sprinkle over the dough (this can be kind of hard to do evenly because it tends to clump together, but just give it your best shot. It's not an exact science.) Sprinkle the remaining two teaspoons of THM Sweet Blend over the dough evenly. Sprinkle the dough with plenty of cinnamon (enough so you can barely see the dough-we like lots of cinnamon), then roll it up from top to bottom (or bottom to top) into a long log (14 inches long, to be precise).
Use a piece of sewing thread (this is my mom's foolproof method of getting a nice clean cut-see the Notes section for an explanation) to cut the log into 12 sections and place the sections into a greased 9-inch cake pan. Bake at 350 degrees F for 20-21 minutes or until lightly brown on top.
While the cinnamon rolls are baking, make the frosting by beating the ingredients together until smooth.

The cinnamon rolls are best fresh and warm out of the oven, so let them set for a few minutes to slightly cool, then top the ones you're going to eat with frosting and devour! Store leftovers in the fridge. Chilling makes the dough stiffer and un-cinnamon roll-like, so heat the leftover cinnamon rolls (in the microwave, or covered in the oven) before eating. Store the frosting in the refrigerator so you can frost the cinnamon rolls as you're ready to eat them (you don't want to frost them all, then have to heat the leftovers and have your frosting run down all over the place. I mean, that's what I did, and they were still very good, but they'd be better the proper way...haha.). This makes more frosting than you'll need for the cinnamon rolls, but that means you have a few tablespoons left to use on mug muffins throughout the week. Yields 12 cinnamon rolls.
To slice cinnamon rolls with a piece of sewing thread, cut a piece of thread about a foot long, slide it underneath the log of rolled-up dough, and cross the ends of the thread over the top in a scissor-like fashion to pinch off the dough.
If using THM Baking Blend instead of my baking mix, I recommend using about a cup of THM Baking Blend since it's not as dry as my baking mix. Please note that THM Baking Blend is not nut free.
I personally have never made these in the evening and waited to bake them until morning, but I know that some people have done that and had success with it. I don't recommend making them very far ahead and waiting to bake them because I'm sure the baking powder loses some of its potency and the rolls won't rise as much.

Wednesday, April 5, 2017


I have two favorite foods, pizza, and enchiladas.

If they were the only food available, I could eat them both every day and be happy. But when you follow a low carb diet, those are two types of foods that are notoriously full of carbs. I’ve managed to find a delicious low carb pizza recipe, and now I’ve come up with a low carb chicken enchilada casserole that will satisfy my cravings for enchiladas.

This recipe is based on the America’s Test Kitchen Chicken Enchiladas recipe. They test their recipes 30-70 times and have at-home testers that make sure the recipes are easy to follow and understand. So you know their recipes are foolproof. For the low carb chicken enchilada casserole, I removed the tortillas and added some extra cheese. You can add additional ingredients depending on what you like in your enchiladas, like avocado, green onions, lettuce, tomato, whatever your little heart desires.

Prep time:  30 mins Cook time:  15 mins Total time:  45 mins
Serves: 4-6

1 lb. boneless, skinless chicken breasts trimmed & pounded if necessary
Salt & pepper
1½ cups of enchilada sauce (store bought or from scratch)
1 cup finely crumbled queso fresco or feta cheese
1 (4 oz.) can of green chiles
½ cup minced fresh cilantro
Olive oil spray (or you can use olive oil in a little bowl with a brush)
2 cups shredded cheddar cheese
Lime wedges (optional)
Sour cream (optional)
Preheat oven to 450 degrees.
Pat chicken dry and season with salt and pepper.
Combine the chicken and enchilada sauce in a medium saucepan & simmer for 10-15 minutes over medium-low heat. Then flip the chicken over, cover and cook for an additional 10-15 minutes until chicken reaches 160-165 degrees with an instant-read thermometer.
Remove chicken from pan and shred into bite-sized pieces. Combine shredded chicken, the enchilada sauce, queso fresco, chiles and cilantro in a bowl. Add salt and pepper if desired.
Spray a square casserole dish with olive oil (or use a brush) and coat the entire bottom and sides.
Evenly spread 1 cup of shredded cheddar cheese on the bottom of the dish. Add the chicken mixture, then add the other cup of cheddar cheese on top. Cover with foil and bake for about 10 minutes. Remove foil and bake an additional 3 to 5 minutes to melt the cheese.
Serve with optional lime wedges and optional sour cream.

This recipe is based on the America’s Test Kitchen Chicken Enchiladas recipe. They test their recipes 30-70 times and have at-home testers that make sure the recipes are easy to follow and understand. So you know their recipes are foolproof. For the low carb chicken enchilada casserole, I removed the tortillas and added some extra cheese. You can add additional ingredients depending on what you like in your enchiladas, like avocado, green onions, lettuce, tomato, whatever your little heart desires.

Monday, April 3, 2017


Who else is looking for easy basic low-carb meals and snacks? Recipes that can be relied upon so you don’t go off track when you don’t want to cook, or simply cook a basic low-carb meal.

These easy basic low-carb recipes are perfect to add to your meal rotation. Basic low-carb meals for breakfast, lunch, dinners and snacks. This list will certainly help make day to day low-carb easier!

Remember, you need to put some effort into cooking for yourself, otherwise you are outsourcing your meals to large corporations and food manufacturers. A recipe is a recipe because it is a list of instructions, and ingredients. Don’t be put off, the more you cook, the quicker and easier it becomes.

My best tip, is to cook once, eat twice. Always try to make extra so you have another meal ready for tomorrow. It really doesn’t take any extra time. Leftovers are king!

As one reader told me, “Thank-you, thank-you. Until I found your website, I thought cooking meant “peel back film to vent” “.  Another reader once commented, “if you don’t have enough time to cook, turn off the TV and get off Facebook”, and that’s what she did.


These basic low-carb meals are so easy, they don’t even require a recipe.

Hot cooked chicken and a bag of salad from the grocery store
Tinned tuna
Eggs – poached, fried, scrambled, boiled …
Cold meat
Selection of cheese and deli meats
Creamy coffees
Bag of salad with meat and cheese


Sunday, April 2, 2017

Light Bacon Ranch Chicken Salad Stuffed Tomatoes Recipe

Total Time: 20 minutes   Yield: 6 stuffed tomatoes  Serving Size: 1 stuffed tomato


1/4 c. light mayonnaise
1/4 c. non-fat plain Greek yogurt
1 Tbsp Dijon mustard
2 Tbsp ranch seasoning
1.5 c. cubed and cooked chicken
1/3 c. cooked and crumbled bacon
1 Tbsp chopped green onions
6 Bushel Boy Vine-On Tomatoes

In a medium sized bowl whisk together mayonnaise, yogurt, Dijon and ranch seasoning until well combined. Add the chicken, tomatoes, bacon and green onion to mixture and stir until evenly coated.
Refrigerate for 1-2 hours for flavors to combine.
Take tomatoes and cut the top off. Core the the middle to remove the seeds. Stuff tomatoes with chicken salad mixture.
Garnish with green onions and serve.