No Carb Sausage Gravy

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Biscuits in gravy has been one of the most often missed things since I became a diabetic and I have tried several different recipe hacks to make a version that was both delicious and diabetic-friendly. The traditional ones use flour and milk, which both have a bunch of carbs. This recipe has zero carbs. That’s right, zero. Not counting the water, it is only 4 ingredients. And it has the taste and consistency I learned to love before being dx’d!

Cut a 1 lb. tube of your favorite sausage in half. Crumble up in a medium size saucepan.

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Brown sausage over medium heat. Make sure you get all the browned bits off the bottom of the pan. Those crunchies are just bursting with flavor. Once browned, to up the fat content add 1 tbl of grass fed butter. Mix up well.

Add one tsp of Guar Gum and stir in well as you would flour. This is the thickening agent. A little of this goes a long way. Reduce heat to simmer.

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In a a 2 cup measuring cup, add 1 cup purified water and 1 cup Heavy Whipping Cream and stir up well. Slowly pour contents into the sauce pan, using a whisk to keep it from sticking.

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Simmer until the gravy has thickened to your satisfaction. (as you refine the recipe for yourself you may want to reduce the water to make it thicken quicker. I like to thicken it slowly, allowing time for the sausage flavor to transfer and for me to fine tune the salt and pepper to taste. Remove from heat and immediately serve!

Ingredient List

1/2 Lb. Sausage

1 Tbs Butter

1 Tsp. Guar gum

1 Cup HWC

1 Cup Water

Salt & Pepper to taste

BISCUITS!!! Several weeks ago I posted a hack for low carb biscuits. You can find the recipe by following this link:

Low Cab Biscuits

 

Low Carb Biscuits

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Who misses biscuits? That has been one of my most missed things since being dx’d as a diabetic. I have tried the Golden Flax (mild, wacky flavor), Coconut Flour (too cakey), and Almond Flour (too nutty) and have not had any luck at finding a low carb biscuit that has the taste and fluffiness that I had come to love. I used to use Bisquick a lot and loved the consistency. But using it caused one biscuit to be 28 carbs. Just one….

Through some experimentation, I have created an awesome recipe that uses 1/2 bisquick, 1/2 Almond flour, eggs and heavy whipping cream. By subbing the Almond Flour and HWC instead of regular milk and regular flour,  I have reduced the carb load per biscuit to around 11 grams. This biscuit is crunchy on the outside, soft and fluffy on the inside, and has a flavor and consistency of what us biscuit lovers look for.

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INGREDIENT LIST

Dry Ingredients

2 Cups of Bisquick

2 Cups of Almond Flour

1 Teaspoon of Baking Powder

Wet Ingredients

4 Large Eggs

1/3 Cup of Heavy Whipping Cream

Dry – Add almond flour and baking powder into a medium size bowl. Mix up very well so that the baking powder is integrated into the almond flour. Then add the bisquick and mix all together very well.

Wet – Add 4 complete eggs into a medium bowl and using a mixer eat the eggs until they have tripled in size, then add the heavy whipping cream and continue to beat the mixture until they are very frothy. This adds air into the biscuits and helps them to be light and fluffy inside.

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Combine the wet and the dry mix well together. Add a slight amount of bisquick to give the dough the correct consistency.

20160507_141639.jpgCover for 20 minutes and let the dough rest.

20160507_141718.jpgAt about 5 minutes before the time is up, preheat the oven to 450 degrees. Pat out the raised dough and using a biscuit cutter, press straight down when making the biscuit. Twisting the tool will not correctly seal the biscuit properly so it will fluff up as it should.

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We use a baking stone as it seems to work well and cook very evenly. Bake for 10-12 minutes until golden brown. Slap some butter on and enjoy! We have found that the slight nuttiness combined with that good bread taste is very hard to beat. These are a treat for diabetic and non diabetic alike. Enjoy!

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Right at 11 grams of carbs per biscuit!!

Bacon Wrapped Cheddar Brat

If you like brats (and who doesn’t), and have had the kind that have cheddar injected into them, and you love bacon, you will love this recipe. It is so simple and easy.

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Start with a package of cheddar brats and a package of thick sliced bacon. So that we kept this as low carb as possible, we did not use maple cured bacon.

Preheat oven to 450 degrees and using a glass baking dish, wrap two pieces of bacon per brat. When wrapping, if you are careful you can wrap the bacon so that when you set the wrapped brat in the dish the bacon will stay in place so you do not need to use toothpicks. I think that keeping the brat casing intact kept the juices and the cheddar cheese right where you wanted it to be, encased within the brat.

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Cooking time will vary so start with 20 minutes and then check on it. We like the bacon crisp so at 20 minutes we increased the temp to 450 and turned on speed bake. We then started checking at 10 minutes increments until the bacon is nice and crispy.

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Save that bacon grease in the bottom of the dish! Also, best way to eat these is to transfer to a plate with paper towel to get the excess grease off. Then, after plating, pick them up and eat them just like a hotdog with the bacon as the bun! Enjoy!!

Nutrition info:

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At only 3 grams of carbs and 28 grams of healthy fat, this is a perfect food for the diabetic. It is very filling and tasty. The flavor is incredible how the bacon flavor mixed into the brat with the cheddar cheese!

One Pot Lazy Stuffed Peppers with Cauliflower

One Pot Lazy Stuffed Peppers Recipe picture

You might not be a chef—but you still want to put dinner on the table and get a high five from the kids. Check all the boxes with this super delicious lazy stuffed peppers recipe!

This dish is way easier than making stuffed bell peppers, and you only have to dirty up one pot to make it! You don’t even need a fancy skillet with a lid—just find a big pot and cover with heavy-duty aluminum foil. Bada bing!

There’s lots of yummy rice, gooey cheese, rock star seasonings and extra-lean ground beef. There’s no doubt the whole tribe will be full once meal time is over!

Lazy stuffed peppers HACKED!

20 mins 40 mins 1 hour
what you’ll need
  • 2 Tbsp olive oil
  • 1 lb extra-lean ground beef
  • 1 medium yellow onion, finely diced
  • 3 bell peppers, seeded and diced large
  • 2 cloves minced garlic
  • 14.5 oz can petite diced tomatoes, with juices
  • 14.5 oz can beef orchicken broth
  • 8 oz can tomato sauce
  • 2 tsp beef or chicken bouillon
  • 2 tsp Worcestershire sauce
  • 1 tsp Italian seasoning or oregano
  • 1 cup white long grain rice, uncooked  (DO NOT USE)
  • SUBSTITUTE – LOW CARB Version 1 1/2 cup of cauliflower rice
  • 1 cup shredded cheddar cheese
let’s do it
  1. Place a large skillet with a tight fitting lid over medium-high heat then add olive oil. When the oil is hot, add ground beef and cook 5–7 minutes, breaking into small pieces as it browns.
  2. Add onions, bell peppers and garlic in with beef; stir to combine. Once the peppers have started to soften and the onions are translucent, carefully drain excess grease from skillet.
  3. Return to stove reducing heat to medium. Stir in diced tomatoes with juice, broth, tomato sauce, bouillon, Worcestershire sauce and Italian seasoning.
  4. Bring to a boil then stir in uncooked rice. Return to a boil, reduce heat to low, cover and simmer for 25 minutes, or until rice is tender.
  5. Remove skillet from heat, stir lightly to fluff up the rice, sprinkle with shredded cheddar cheese and replace the lid. Allow the casserole to rest, covered, for about 10 minutes before serving. Enjoy!

By adding additional cauliflower rice the carbs are reduced by 75%! By using 1 1/2 cups the serving size is increased to 10 total. Enjoy!

  1. One Pot Lazy Stuffed Peppers with Cauliflower   MyFitnessPal.com

Low Carb Sausage Bacon Bites

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Every once in a while we like to invert our meals, so we will have breakfast for supper. This quick and easy recipe is the perfect main course that is so good and extremely low carb.

Starting with a  14 oz. package of sausage and a 12 oz. package of bacon, cut the smoked sausage into 2 oz. pieces, (about 3″ long). Then, using tooth picks wrap and secure 2 slices of bacon to one piece of sausage. That should come out about right to wrap them all.

Place them in either a cookie sheet or a baking stone (cooking times will vary depending on what you use)

Preheat oven to 350 and bake until the desired crispness of the bacon (25-35 minutes)

Great with egg dishes. Some of the hacks you can do is use rolled sausage instead that has been layered with cheeses, peppers, etc. The sky is the limit to what you can do with this dish! Enjoy!

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Low Carb Sausage Bacon Bites

C Squared Fat Bombs

Being a T2 diabetic that has used interment fasts to help lower blood sugar numbers, I have used fat bombs many times in the past. The only problem with some of the recipes is that they are fairly involved, and they have more carbs then I would like to have or they are empty of any carbs and do not do anything to cut that hunger feeling or the lack of energy when going into ketosis.

What I have found is that by combining just 2 ingredients, in the proper amounts has made the perfect go to food when fasting.

Using 1 oz plastic molds, I add 4 cocao chips to each mold, then top off with a good quality coconut oil. Then it is as simple as putting them in the fridge to get them to set.

Some people that have tried them eat them like candy. I don’t do that. I slip a disk in my cheek and let it slowly dissolve. You get mostly coconut to start off, but after a bit the chocolate starts melting through and gives you just a little bit of sweat taste.

At only 2 grams of carbs, no protein, and a whopping 30 grams of fat, it is the perfect pick me up. Here are some pictures and nutrition info.

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Here i am getting ready to pour in the coconut oil. To liquify the coconut oil I use a large bowl with water that has been microwaved. I put the container in the water to get it liquified.

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I use Virgin Coconut oil at the least. Cheaper types use harsh extraction processes that compromises the coconut oil.

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The baking chip I get from Sams Club and it has 60% Cacao with the other being a sweet chocolate. It gives it just a little bit of sweet flavor.

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Here are the stats per fat bomb. Give them a try when trying to keep the hunger monster away.

btw: If you are new to keto or low carb or fasting, it can lead to constipation due to the change in dietary habits. These C Sqs will help to keep you more regular!

DTA Keto Food Library

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CHICKEN

Chinese food is a favorite for many people, but for us diabetics it is usually a no-no. This Keto Hack changes that. Enjoy!

Low Carb Sweet & Sour Chicken

Buffalo Chicken set of fire with Jalapeno will make your day!

Buffalo Chicken Jalapeno Popper Casserole

Soup up you chicken with this yummy hack

Cheddar Bacon Chicken

Stir-fry is always a hit for dinner and this recipe combines Lemon Pepper, Kale, and chicken in a winning combination.

Lemon Pepper Chicken & Kale Stir-fry

The Hack on Chicken and Rice will make your day!

Low Carb Baked Chicken and Cauliflower Rice

This Paleo Hack of this chicken will really cause you meals to POP.

MUSHROOM ASIAGO CHICKEN

Bummed because your regular Kung Pao Chicken puts you into the clouds with your BG? You are going to be happy that there is now a Keto Hack for that.

Keto Kung Pao Chicken

When you need some low-carb (and gluten-free) comfort food, try this Pepperoni Pizza Chicken Bake!

Low-Carb Pepperoni Pizza Chicken Bake

Obviously when you’re cooking with the kiddos the recipe needs to be quick and easy. Also you want it to be healthy, but still something they are invested in and looking forward to eating when it’s finished. Cheesy Ranch Popcorn Chicken fits the bill.

Cheesy Ranch Popcorn Chicken

Guiltless and satisfying for low carbers, a new twist on chicken salad. Makes a very hearty lunch. Prep time does not include time to cook chicken and boil the egg.

Low Carb Chicken Salad

We all know having breakfast for dinner is amazing… but breakfast for lunch isn’t as common. Cobb salad has always given us breakfast vibes when we enjoy it for lunch! It’s not surprising – you’ve got bacon, egg and avocado in one meal! That’s our usual weekday breakfast with a few more ingredients thrown in.

Cob Salad

This tasty keto recipe is great for those of us with busy life styles. It takes no longer than an hour to prepare and can provide several quick ketogenic lunches and dinners. I fine-tuned this recipe to be not just low in carbs but also high in micronutrients – you will get 40% of your daily potassium in just one serving! It’s best served with some keto-friendly foods like Sriracha, crispy greens or pickles. If you only cook for yourself and eight servings is too much for you, just halve the recipe.

Cheesy Chicken Keto Casserole

Instead of the usual heavily-processed, nutrient-depleted white flour that’s used in dumplings, this is a very simple dough made from coconut flour, eggs and a pinch of baking powder. the raw dumplings, spooned on top go nice and golden brown on top while resting on a bed of chicken stew, and soaking up all the delicious flavors of the chicken gravy. Just the thing for making husbands, and bellies, and husband’s bellies very happy.

Keto Chicken and Dumpling Casserole

Dumplings are back! Just as you would ordinarily make dumplings using wheat flour, we use almond meal. The end result is every bit as good. I like putting a teaspoon of dried rosemary in my biscuit dough for a bit of added flavor.

Almond and Golden Flax Meal Dumplings and Chicken

This recipe is a combination of two of my favorites: spaghetti squash and fettuccine alfredo. The recipe below is for an easy, quick alfredo sauce made in a skillet and then the cooked spaghetti squash and chicken are added before serving.

Chicken Alfredo Spaghetti Squash

 

 

BEEF

 Low carb yum! Delicious hamburger stroganoff made fast and easy in one pan!

Low Carb Hamburger Stroganoff

Hamburger, Sausage, Broccoli Alfredo – Low Carb

Another Low Carb Stroganoff Dish

This dish should satisfy that cheesburger craving. Substituting regular flour will now allow many of us diabetics to eat this

Keto Cheesburger Pie

Stir-fry is something us D folks miss and this hack puts it back onto the table for us.

GINGER BEEF, MUSHROOM & KALE STIR-FRY

This no guilt Keto Tex-Mex Casserole is so good you it will quickly become a favorite.

Tex-Mex Casserole

Meatloaf? Stuffed with Goat Cheese and Spinach? And Keto friendly, too? Sign me up!

Keto Meatloaf

Chili was always one of my favorite dishes so I had to find a way to incorporate into my low carb life. After messing with a few recipes I had I finally was able to get the perfect low carb to flavorful ratio.

Low Carb Chili

Hamburger is a favorite for many of us and have a vegetable mixed into it with cheese is not only delicious but low carb too!

Low Carb Hamburger Casserole

Low-carb spicy beef lo mein that will kick those cravings right to the curb. A total party of textures and flavors and just 4.9 net carbs per generous serving.

Low Carb Spicy Beef Lo Mein

A delicious low carb and gluten free meatball recipe based on the classic Beef Stroganoff.

LOW CARB BEEF STROGANOFF

This soup has to be one of the best soups I’ve ever tasted, with tender chunks of beef that you can cut with a spoon, delicious vegetables and decadent sauce.

Low Carb Beef Stew

This casserole recipe uses a can of low carb black soy beans instead of regular black beans.

SOUTHWEST BEEF AND BEAN CASSEROLE

These are what dreams are made of. Low carb cream cheese stuffed meatballs. They are quick to make, economical, perfect as a snack, lunch, dinner, breakfast (you know I think leftovers are King!) and can be frozen. So why not make a double, triple batch and be prepared for the weeks ahead.

Cream Cheese Stuffed Meatballs

If you haven’t tried German Meatballs, you need to! They are awesome and easy to make.

German Meatballs

I have a handful of favorite foods, things that make the rotation of my monthly dinner menu and cheeseburgers are most definitely towards the top of the list.

Cheeseburger Pie

Casseroles are one of my favorite dishes to make. And, this low carb bacon cheeseburger casserole is certainly a winner.

BACON CHEESEBURGER CASSEROLE

The kids will love when you tell them they don’t need utensils for this warm, cheesy, ooey-gooey and delicious meal! Boiling the peppers makes them a bit softer, and they’re filled with tons of colorful, healthy, tasty ingredients. The kids will ask for this fun recipe time and time again.

Philly Cheesesteak Stuffed Peppers

 

 

PORK

 Sausage and coconut flour combine into a explosion of flavor. For an extra treat try using different flavored sausage.

Keto Sausage Balls

The best of both worlds comes together with this dish. We could have put it in the bacon category, but it has more pork. Mouth watering yet?

Bacon Wrapped Stuffed Pork Loin

If you like your food spicy and you like bacon and eggs, you should love this dish.

Jalapeno Popper Egg & Bacon Cups

This egg roll in a bowl is the perfect low carb Chinese food. I seriously could not get over how much this tastes like an egg roll.

Egg Roll in a Bowl

You like Pizza and you like Lasagna. Now try a Keto version that combines both with Canadian Bacon!

Keto Pizza Lasagna

Ham and Cheese is everyone’s’ favorite and this Stromboli sandwich will rock your world.

Ham and Cheese Keto Stromboli

Hot dogs are always a favorite and these stuffed and bacon wrapped ones will have your family asking for more! Also, as a hack try different ones like chicken or beef, or even turkey smoked sausage.

Cheese Stuffed Bacon Wrapped Hot Dogs

HACK ALERT!!! We hacked the above Cheese Stuffed Bacon Wrapped Hot Dogs! We used cheddar brats and thick wrapped bacon!!!

Bacon Wrapped Cheddar Brats

If you like tortillas you will love the Paleo Hack!

Pork Rind Tortillas

Polish Sausage, Bacon, and Broccoli rocks this Keto Hack. Mouth watering yet?

Polish Sausage with Bacon and Broccoli

These Fritters have awesome flavor, are keto so us diabetics can eat them, and they are delicious!

Bacon, Spaghetti Squash, and Parmesan Fritters

This recipe has bacon with Guacamole and is Keto. Yeah, us!

Bacon & Guacamole Fat Bombs

This one Skillet entree uses Kielbasa and Cabbage in a excellent way to tickle your taste buds.

Kielbasa and Cabbage Skillet

Low Carb Sausage Bacon Bites are a wonderful change-up for having breakfast for supper!

Low Carb Sausage Bacon Bites

My family always has crescent rolls at Thanksgiving. When these came out of the oven, the smell reminded me of a buttery roll on Thanksgiving morning…they tasted great too. The flavor reminds me of my past life of KFC buttermilk biscuits.

Low Carb and Gluten Free Biscuits and Gravy

Growing up, I loved my Mom-mom’s fried chicken with biscuits and milk gravy.  I decided that I needed to make sausage milk gravy with some primal biscuits the other day – it was a huge hit!  My husband raved and said he liked the biscuits & gravy even better the next day as the flavors settled.

Primal Biscuits and Sausage Gravy

 

 

 

TURKEY

Who doesn’t like Pot Pies. But all that dough….and carbs. Not good. Bummer. Well here is a keto friendly, gluten free version that even a diabetic can eat!!

Low Carb Turkey Pot Pie

This turkey and vegetable soup will go with just about any other dish or stand by itself.

Low Carb Turkey and Vegetable Soup

California Turkey and Bacon Lettuce Wraps with Basil-Mayo is a fresh and filling low-carb meal that comes together in minutes!

California Turkey and Lettuce Wraps

The Turkey casserole is the bomb! You can also use chicken to make this Low-Carb and Gluten-Free Turkey Casserole with Mushrooms, Mozzarella, and Cauliflower Rice.

Low Carb Turkey Casserole

These Turkey Egg Wraps will remind you of a golden arches breakfast food that has a gajillion carbs. These, not so much. The nice thing about these egg wraps is that they are so easy to make and you could fill them with anything. I imagine that with a few alterations you could even make them sweet rather than savory. Hmmm…wheels are turning on that idea……

Paleo Turkey Egg Wrap

There are so many good flavors in this Thai-Inspired Ground Turkey Stir-Fry with Basil and Peppers and this tasty recipe is low-carb, dairy-free, and South Beach Phase One (and gluten-free with the right ingredient choices). Use your garden basil if you have some!

Thai inspired Turkey Stir Fry

Not only is this recipe healthy and full of veggies, but it’s low-carb as well, so if you like turkey and zucchini, then these Turkey Taco Zucchini Boats are a great option.

Turkey Taco Zucchini Boats

A very gluten free Ground Turkey Skillet with Green Beans recipe that is definitely easy to make and tasty meal for your family dinner.

Turkey Skillet with Green Beans

If you’ve never experienced zucchini lasagna, you’re in for a delicious surprise! The zucchini replaces the noodles and is topped with layers of an incredible turkey meat sauce and lots of ricotta and mozzarella. Next time I’d probably add mushrooms, pepperoni slices, or perhaps more roasted veggies. Either way, it’s love!

Low Carb Zucchini Lasagna with Spicy Turkey Meat Sauce

Turkey (or chicken) is perfect in this delicious Low-Carb, Gluten-Free, and Paleo Turkey Soup with Zucchini Noodles.
Low-Carb Turkey Soup with Zucchini Noodles

It doesn’t get much more comforting than these tender, sagey meatballs, swimming in a butter and white wine sauce that is flavored with crispy Pancetta, and even more fresh sage. Served over a velvety cauliflower mash? Heaven in a bowl people – believe it.

Turkey Saltimbocca Meatballs – Low Carb and Gluten Free

 

This Ground Turkey Low-Carb Enchilada Casserole was so good, I had leftovers for breakfast one day. And this healthy enchilada casserole made with ground turkey is low-carb and gluten-free!

Low-Carb Enchilada Casserole with Ground Turkey and Chiles

 

SEAFOOD

 The almond meal and finely grated Parmesan makes a crispy coating on the fish that’s also gluten-free and South Beach Diet friendly, and I’m betting this recipe will be a hit with just about anyone who tries it.

Low-Carb Almond and Parmesan Baked Fish

This Shrimp Avocado Salad is perfect for a quick lunch or supper during the summer. Especially when it is hot and humid in south, I always start craving things that are cool and filling without being heavy and draining.

Shrimp Avocado Salad Recipe 

This garlic roasted shrimp with zucchini pasta is a quick and easy paleo recipe. It’s a great weeknight dinner — you can have it on the table in 20 minutes.

Garlic Roasted Shrimp with Zucchini Pasta

Salmon and Avocado combine to make an award winning dish. Get “wild caught” Salmon for a purer, less polluted fish.

Salmon Stuffed Avacado

Many people love oysters and this recipe is so easy to make and so delicious!

Oyster Stew

These keto tuna melt bites really fit the bill. The crispy outside matches great with the soft, creamy filling on the inside.

Avacado Tuna Melt Balls

The shrimp burger is out of control juicy and oozing with delicious flavors, and the guacamole is is beyond belief, as it’s smoky, spicy, fresh and creamy all at once.  Oh, and the little bits of crunch from the red onion are so good!

Shrimp Cilantro Burgers with Smoky Chipotle-Lime Guacamole

The best way to prepare baked salmon is in foil — glazed with Firecracker sauce! This recipe is so easy to make and pulls together in less than 30 minutes. Salmon is always so flakey and tender when you bake it in foil!

Firecracker Salmon baked in foil

Broiled scallops with a Parmesan crust take dinner from ordinary to extraordinary. Easy prep tricks, make ahead and freeze info and 10 min. cook time.

Broiled Scallops with Parm Crust

Succulent whitefish stuffed with creamy and dreamy crab filling and topped with a lemon butter drizzle…in just 30 little minutes.

Crab Stuffed Whitefish

Pesto Grilled is a great summertime meal. It is simple to prepare and scrumptious.

Pesto Grilled Shrimp

Now I know the traditional ingredients of making coconut shrimp aren’t in here, but trust me here – you won’t be missing the old, traditional recipe. You’ll get all the crunch, all the sweet and spiciness in the sauce, and all of the taste of regular coconut shrimp. Except, this time there won’t be anywhere close to as many carbs. It doesn’t take long to make, and it turns out fantastic!

Coconut Shrimp Hacked

A beautifully seared scallop is a delight to behold and a pleasure to eat.

Scallops in Brown Butter Caper Sauce

 

LOW CARBING AROUND THE WORLD

Mexican Low Carb

Taco Pie is a yummy way to enjoy cheese and meat, seasoned to perfection. (NOTE: try different cheeses for different flavors!)

Taco Pie

Mexican Pizza on Cheddar Cheese base.

Mexican Pizza

These cheesy spicy Mexican stuffed bell peppers come together in only 20 minutes for a low-carb, gluten-free and totally delicious weeknight meal.

Mexican Stuffed Peppers

These Low-Carb Slow Cooker Sour Cream Chicken Enchiladas are the latest dish I’ve made using my Crock-Pot Casserole Crock Slow Cooker, and these enchiladas were really delicious. CAUTION: Keep your portions small, this is a little carby…

Low-Carb Slow Cooker Sour Cream Chicken Enchiladas

Chopped zucchini pairs well with ground beef. I came up with this Mexican Zucchini and beef skillet dish recipe one night for an easy dinner. I’ve made a similar dish in the past using leftover salsa. This time, I just added a whole can of diced tomatoes and chillis.

MEXICAN ZUCCHINI AND BEEF

These Low Carb Cheese Crisp Nachos are the amazing! – if you’re looking for a low carb option or not – you’re going to love them!

Low Carb Cheese Crisp Nachos

One Pot Cheesy Taco Skillet– this easy, delicious, veggie packed meal is quick and great for a budget- as well as a low carb diet! 

One Pot Cheesy Taco Skillet

These unbelievably delicious and perfectly flavorful Chicken Enchilada Zucchini Boats will have your family wanting them more and more.  With these you save on carbs by swapping out the classic tortilla wrapped enchiladas with hallowed out zucchini boats instead.

Chicken Enchilada Zucchini Boats

Haitian

Low Carb Caribbean Red Snapper with Lime Sauce —- 1.5 ibs. red snapper filets. garlic, shallot, onion, lime juice, white wine vinegar, olive oil, red bell pepper, parsley, thyme, cloves, 2 small Serrano peppers diced cut (optional), 1 small scotch bonnet pepper whole (optional)

Red Snapper with Lime Sauce

This isn’t for the heat shy. My husband won’t get within 3 feet of them but I find them addicting! You can always cut back on the cayenne of course but don’t cut too much because they just wouldn’t be the same. Marinating time not included.

Haitian Voodoo Sticks

Haitian cuisine is barely known outside its native land, yet it combines African, French, Caribbean and other influences into a bold series of dishes that are delicious and unique.Pork Griot is perhaps the most famous Haitian recipe, including pork marinated with many herbs, spices and citrus, stewed and then fried.

THE HIRSHON HAITIAN PORK GRIOT

As crazy as the idea of eating a cow tail is, it’s quite delicious when prepared correctly. To many here in the States, some may consider it a delicacy, but in the West Indies eating this part of the cow is part of the norm.

Braised Oxtail. Queue Boeuf

Chinese

Green beans are a bit of a little power house as far as stringy little green veggies are concerned. They are low in fat, high in potassium, low net carbs and a decent amount of protein.

Nutty Chinese Green Beans

What is not to love about Egg Roll Stir Fry! Great to make a bunch at one time and then just heat up when you are hungry.

Egg Roll Stir Fry

Here is a low carb version of sweet and sour chicken. And it only has 8 grams of carbs per serving! Enjoy!

Low Carb Sweet and Sour Chicken

Here is a Low Carb High Protein meal that will satisfy that protein craving. A wonderful combination of broccoli and beef that will keep you coming back for more. At 10 carbs, this is low enough for the diabetic.

Oriental Beef Stir Fry

In this sesame chicken recipe, we used a tablespoon of arrowroot powder combined with a beaten egg to mimic that soft battered texture of Chinese sesame chicken. This texture was also important since the sesame sauce wouldn’t stick to a naked chicken thigh so easily.

Low Carb Sesame Chicken

Party coming up? These crab and cream cheese egg rolls are the perfect party appetizer! These are easy to fry or bake up and serve with sweet and sour dipping sauce. Everyone loves a super-easy, crazy-yummy appetizer!

Crab Rangoon Egg Rolls

Try this easy Low Carb version of the family favorite General Tso’s Chicken and you won’t ever need to get take-out again.

General Tso’s Chicken {Low Carb}

Italian

Low Carb Italian Eggs in Purgatory are a fun, all in one skillet, and tasty way to jazz up breakfast. Eggs that are steamed in an Italian me at and veggie sauce. These are grain free, paleo, low carb and keto.

LOW CARB ITALIAN EGGS IN PURGATORY

Here is a low carb 6 item Italian dish!

Italian Chicken Bake

If you like Calzones, but cannot deal with the bread, here is a simple hack that has no bread in it and is delicious!

Low Carb, Grain Free Calzone

So, tell me, have you ever made spaghetti squash? This was the first time I ever made this veggie. Of course, everyone tells you it turns out like spaghetti but I figured sure, sure, sure it does. I mean, how close can a squash be to spaghetti? Well, hold everything!!! This thing really DID resemble spaghetti. Totally shocking. Add some carbonara sauce with bacon and hellllloooo happiness! This was a fabulous dish!!!

Spaghetti Squash Carbonero

Arrabiata sauce is essentially a tomato sauce made with garlic, olive oil, and most importantly, red pepper flakes. It’s traditionally used as a pasta sauce but I’ve also used it as sauce on homemade pizza, on meatballs and even in a red chile stew.

HOMEMADE SPICY ITALIAN ARRABBIATA SAUCE

I know some of you are reading this and thinking that low-carb = low-flavor, right? Or that it requires weird ingredients, right? Well, this recipe is proof that you don’t HAVE to live a low-carb lifestyle to enjoy a low-carb meal. In fact, unless you KNOW that this is a low-carb dish, you’d never suspect that this wasn’t a traditionally-prepared Italian dish.

Low Carb Itallian Meatball

Italian seasoning and seasoned salt seasons this sauté of chicken and vegetables. Use any combination of vegetables you have on hand.

Italian Chicken & Vegetable Skillet

 

Cajun

 Spicy Shrimp and Cauliflower Grits are easy enough for a busy weeknight, tasty enough for company and the perfect recipe for a low-carb, gluten-free diet! You can sub chicken broth for the wine if you wish.

Spicy Shrimp and Cauli Grits

Keep in mind that you don’t need to have all of the ingredients listed below… you can change-up this recipe as needed. Really the veggies and meats you add to this dish are up to you. This recipe will make a large amount of Jambalaya. We were able to feed our family of five and we still have quite a bit leftover for lunch tomorrow. I LOVE leftovers!

Cajun Jambalaya with Cauliflower “Rice”

BBQ shrimp done New Orleans style in a spicy, buttery, lemony sauce that is so good that you will be licking your fingers and the plate clean!

New Orleans BBQ Shrimp

This delicious chicken is flavored with Cajun seasoning and stuffed with pepper jack chicken and spinach. It is always a hit with family and company!

Cajun Chicken Stuffed With Pepper Jack Cheese & Spinach

Cajun Blackened Catfish is a quick and easy, healthy, delicious, spicy seafood dish that makes an excellent weeknight supper, and can fit into most healthy eating plans, including low fat, low carb, gluten-free, and paleo.

Cajun Blackened Catfish

Cheesy Chicken Stuffed Poblanos – Low Carb and Gluten Free Made this for dinner tonight……amazing! Subbed in pepper jack tho and seasoned the chicken with cajun mix

Cheesy Chicken Stuffed Poblanos

This Cajun Blackening Seasoning Recipe will be the only the first spice blend in a series of homemade spice / seasoning mixes on Flavor Mosaic, and will provide a zesty kick of flavor without being overly salty. Use it on your favorite chicken and fish dishes, including salads, tacos, sandwiches, wraps, etc.

Cajun Blackening Seasoning Recipe

Crunchy on the outside and tender on the inside, this low carb entree is made from canned salmon so you will always have it on hand for an emergency dinner. The sauce is easy and creamy and also low carb.

Low Carb Salmon Patties with Creamy Sauce

If you love fresh flounder, as well as a few tomatoes and other veggies, with Creole seasoning you will love this dish. A very fun dish to make!

Spicy Creole Flounder

Roasted Chicken + Creamy Cajun Spaghetti Squash Pasta! Try this! I love it!

Creamy Chicken Spaghetti Squash

Stuffed avocados are great for everyone with a busy lifestyle. They are nutritious, low in carbs and ready in just a few minutes!

Chicken Stuffed Avocados

Tex-Mex 

Easy Baked Jalapeno Cheese Crisps! Low carb gluten free cheese crisps with a tex mex flare! These healthier baked crisps are simple to make with minimal ingredients. Plus can be made mild or super spicy. You choose! One of our favorite appetizers and snacks. 

EASY BAKED JALAPENO CHEESE CRISPS {GLUTEN FREE, LOW CARB}

Jalapenos and buffalo chicken are a marriage of flavors that just had to be done. It’s a flavor explosion that is oozing with rich and delicious cheese, and packed full of spiciness in every bite. Of course – you can’t forget about bacon. Everything tastes better with bacon.

Buffalo Chicken Jalapeno Popper Casserole

These spicy, gooey, low carb cheese enchiladas just light up your whole mouth with flavor and, believe it or not, they are egg fast friendly!

LOW CARB CHEESE ENCHILADAS FOR EGG FAST

If you have ever had tamales, you know there is a specific texture to masa in a tamale, and there is supposed to be a hint of smoky spiciness to the middle meat filling. Some people may be on the verge of offended when I talk about masa without corn, for the word typically represents a corn-based dough used for all kinds of dishes, including pupusas, tortillas and of course tamales. For our version we used flaxseed meal and coconut flour to achieve the required texture.

Cornless Tamales

Traditional Tex Mex soup is a delicious and spicy comfort meal made with vegetables, ground beef, sausage, black beans and corn. My low-carb version uses green beans instead of black beans and corn. It’s a great one-pot meal that takes less than half an hour to prepare.

Tex Mex Soup

Take your turkey in a completely different flavor direction with this spicy, Southwestern skillet recipe. Jalapeños peppers and a Tex-Mex spice blend completely change the flavor of the meat into something awesome!!

TEX-MEX TURKEY SKILLET

They are little bites of spicy, cheesy, low carb goodness and they make a great appetizer for parties.

Tex-Mex Meatballs

No Tortilla Chicken Enchilada Bake Recipe

No Tortilla Chicken Enchilada

Spicy food is something that we love in this family any time of year, but particularly the seasons of Fall and Winter. There is something about the chill in the air that makes me want the spicy warmth that comes with eating this kind of food.

Stuffed Chili Relleno Casserole

Enjoy a no-guilt Tex-Mex dish! Make this delicious low-carb pan with home made guacamole and sugar-free taco seasoning.

Low-Carb Tex-Mex Casserole

 

Korean

 The concept is so simple and imparts so much flavor into the chicken. It’s hard to believe we don’t use this method more often! It’s as simple as laying chicken pieces on a sheet of parchment paper, sprinkling spices over them and pounding the pieces a few times with either a rolling pin or meat tenderizer.

Korean Sticky Chicken

Bibimbap is a Korean dish with rice, mixed vegetables, meats and topped with an egg. Low-carb & Paleo friendly dish, replacing the rice with spiralized & diced daikon radish. Sizzling, savory dish with the classic ginger, scallions, garlic, soy sauce and sesame oil combination.

KOREAN BIBIMBAP RECIPE – PALEO AND LOW-CARB

If you like the sweet and spicy taste of General Tso Chicken, this Korean beef recipe has a similar flavor that you will likely enjoy.

Korean Beef – Like Gen Tso

 

Korean Style Pork Chops – a simple recipe for Korean style marinated pork chops, resulting in melt in your mouth, super delicious pork chops. Best ever! (For even lower carb. Nature’s Hollow Sugar Free Honey Substitute an be subbed instead of the small quantity of honey required)

Korean Style Pork Chops

Korean Stir-fry Japchae Noodles recipe, substituting spiralized zucchini noodles for the traditional sweet potato noodles. (For even lower carb. Nature’s Hollow Sugar Free Honey Substitute an be subbed instead of the small quantity of honey required)

KOREAN JAPCHAE ZUCCHINI NOODLES

Traditional Korean style grilled strip steaks (For even lower carb, substitute Inulin – Low Carb Brown Sugar Sweetener for the brown sugar the recipe calls for)

Korean style grilled strip steak

Who said you couldn’t enjoy BBQ Korean-Style beef short ribs on a low carb diet? Well, I’m here to tell you, you can. This is a must-try if you love grilled meats. Cooking with Love & Passion sw 🙂

Korean style beef short ribs

I never really had Americanized fritters since I grew up eating Korean fritters, like 파전 (Korean scallion pancakes) and 김치부친개 (Kimchi pancakes). So when I saw this fritter recipe, I figured it would taste very similar to Korean fritters since the concept of making them was pretty much the same but that wasn’t the case at all. These fritters were wonderfully crisp on the outside with such an enjoyable fluffy interior from the ricotta, which you never get to experience with Korean fritters since it’s made into such a thin layer. Now the best part of these fritters was the lemon flavor, which gave it that refreshing burst of flavor. And that last bit of lemon juice on top made these absolutely perfect. NOTE: To make even lower carb, sub Heavy Whipping Cream for the milk and Almond Flour for the flour.

KOREAN ZUCCHINI RICOTTA FRITTERS

Simple Korean-style egg rolls are an easy side dish for any day in Korea. We eat this every now and then because it’s quick, beautiful, and delicious and calls for only a few ingredients. NOTE: Use Heavy Whipping Cream instead of milk for lower carb

Korean Egg Rolls

 

Thai Curry

The Thai stir fry was juicy and paired so well with cashews, we decided right then and there we were going to recreate that dish at home!

Cashew Beef Thai Stir Fry

Who said you had to sacrifice burger night when it comes to a healthy diet? These Thai Salmon Burgers use soy sauce, curry powder, turmeric, ground ginger and garlic for an authentic Asian flavor while still keeping a low-calorie, low-fat and low-carb profile.

Thai Salmon Burgers with Pickled Cucumber Slaw

Craving healthy Thai food without all the sugar and carbs? This rich and spicy low carb soup recipe will warm you up.

Paleo Thai Chicken Zoodle Soup

I love a tasty chicken curry recipe!  Whether it’s Thai style or it’s an exotic Indian influence doesn’t matter to me.  Just bring on those amazing spice combinations!

chicken curry recipe

A great summer salad with Thai-inspired flavors. A perfect low-carb, paleo-friendly side dish. Thai food is one of my favorite cuisines, with its fresh, bold and spicy flavors. Of course, Thai takeout isn’t always low-carb or paleo-friendly, as it’s often served with rice or noodles and many of the sauces contain added sugars. But recreating the flavors of Thai food at home is easy and the results can be absolutely delicious and much friendlier to your waistline.
Eating the vermicelli-like spaghetti squash strands, I was taken back to Thailand’s amazing street food markets. It felt like I was eating Thai noodles. So I set out to make Thai spaghetti squash noodles.
Meatballs don’t have to be smothered in tomato sauce, nor they have to be simmered for hours. They can have your favourite Thai flavours, be cooked in a skillet, within 30 minutes. Clean dinner can be really ready that fast.
 This is an easy dinner recipe that’s perfect for busy weeknights. I especially love this recipe because it requires practically zero prep on my part.
If you have never made “rice” from a cauliflower, all it takes is to add it to a food processor and a few minutes. Just watch closely not to over process into a mush. Cauliflower “rice” is a great way to enjoy the texture of rice with less calories and it can be substituted in many rice dishes.
Who said you had to sacrifice burger night when it comes to a healthy diet? These Thai Salmon Burgers use soy sauce, curry powder, turmeric, ground ginger and garlic for an authentic Asian flavor while still keeping a low-calorie, low-fat and low-carb profile.
For a seasonal dish with global flair, prepare butternut squash with fragrant red curry powder, creamy coconut milk and savory pancetta. Reserve squash seeds and toast them to enhance the dish with a nutty crunch.
Plain roasted cauliflower is plenty delicious, but jazzing it up with a little spice makes a good thing even better. Curry powder — usually made with a blend of cumin, turmeric, mustard, ginger, coriander, saffron, and other spices — tends to be warming but not painfully hot, so it’s a nice entry-level blend if you’re feeding kids or those wary of spicy foods.

 

 

SALADS

 This Salad is made in a jar!!

LAYERED CHICKEN CAPRESE SALAD IN A JAR

This stunning layered chicken bacon ranch salad is a Hack on a classic 7 layer salad. It features layers of green lettuce, peppers, corn, tomato, onions, cheddar cheese, roast chicken, and crumbled bacon. (For even lower carb remove any ingredients that spike you)

Chicken Bacon Ranch Layer Salad

A simple Low Carb Chicken Salad for one of those days you don’t feel cooking “fancy”.

Simple Keto Chicken Salad

My favorite part about this recipe is that the dressing uses mayonnaise as a base. You’re probably wonder why and it’s because most mayonnaise has a whopping 0 carbs but pack a tasty punch without over consuming the other flavors. The different flavors in this recipe each bring their own unique component that take this recipe from OK to delicious.

Low carb broccoli salad

Can you say bacon and cheeseburger……..in a salad! Wow!

Bacon-Cheeseburger Salad

I genuinely enjoy the seafood side of low carb living.  The more the merrier.  But fish can be pricey.  Enter the Low Carb Tuna Salad recipe.  While I don’t consume a lot of canned tuna it can be a welcome and thrifty change-up on the menu.

Speedy Low Carb Tuna Salad

A delicious seven layer salad……..with bacon and chicken!

Seven Layer Salad

A Cobb salad is already a pretty safe low carb lunch option. The only thing to watch out for are some dressings that can be full of sugar. Otherwise, the salad’s full of fat! All that avocado, egg and bacon makes our Cobb salad recipe extremely filling!

Low Carb Cob Salad

This cauliflower potato salad is a great low carb alternative to a classic potato salad. The texture of the cauliflower is just a bit different from potatoes, but the flavor is spot on! Even carb lovers will love this cauliflower salad!

CAULIFLOWER POTATO SALAD

When you need a quick lunch or pot luck salad, this quick and east BLT salad will hit the spot!

Quick and Easy BLT Salad

This is so easy and so good. I made pulled pork the other night and this is great next to it or on top of it!! My husband said it’s the best coleslaw he has ever eaten.  I use prepackaged coleslaw mix and remove the carrot pieces. You can make your own if you like with fresh cabbage.Easy Low Carb Coleslaw

Easy Low Carb Coleslaw

I adore the traditional Italian Caprese salad made with buffalo mozzarella, tomatoes and basil but I wanted to create a more elaborate version with grilled eggplant (aubergines for my UK friends) to make it into a more substantial meal. Fried garlic and balsamic vinegar give this salad a real flavour punch, which I love, but of course you can use a simple dressing of olive oil and lemon instead.

Eggplant Caprese Salad With Fried Garlic & Balsamic

 

CROCK POT RECIPES

Buffalo Chicken Soup in a Crockpot

Crockpot Buffalo Chicken Soup

Slow Cooker BBQ Meatloaf is such a comfort food. NOTE: For Keto use a sugar free bbq sauce.

Slow Cooker BBQ Meatloaf

With only 3 ingredients this crock pot recipe is a home run.

Crock Pot Balsamic Chicken

With only  three ingredients, plus some salt and pepper, this is a no fuss simple dinner idea. If you are a mushroom lover, you will adore this quick fix!

Creamy Portobella Chicken Slow Cooker

This soup is amazingly easy, it’s incredibly delicious and hearty and it’s perfectly cheesy. This is definitely a new slow cooker favorite for me. Enjoy! (NOTE: Sub the flour with Coconut or Almond flour for even lower carb)

Crock Pot Cheese and Broccoli Soup

Crock Pot Mexican Chicken Soup. Need we say any more?

Slow Cooker Mexican Chicken Soup

Keto Garlic Parm Chicken Recipe. So simple yet so good!

Slow Cooker Garlic Parm Chicken

Paleo Texas Slow Cooker Beef Chili gives you the wonderful comfort food we grew up with and has been Hacked so it is now made for us diabetic!

Texas Slow Cooker Beef Chili

If you like pork chops you will love this Recipe Hack. For the slow cooker.

Slow Cooker Pork Chops

Crockpot Cashew Chicken is so good! Makes my mouth water.

Slow Cooker Cashew Chicken

Beef & Bell Peppers make up this dish and are a delicious combination. (NOTE: Make cauliflower rice for a Hack to put this on top)

Spicy Slow Cooker Beef & Bell Pepper

This slow cooker chicken enchilada soup recipe only takes a quick 10 minutes of prep time and tastes so delicious and comforting. The perfect soup for when you want something bursting with flavor but don’t want to slave over the stove all day!

Slow Cooker Chicken Enchilada Soup

 

 

EGGSTORDINARY EGGS

Muffins used to be a great morning grab and go breakfast before the big D slapped me up the side of my head. With this Keto Hack we can enjoy this again! Yeah!

Grab & Go Egg Muffins

I think that savoury fat bombs are simply better, as they are more sating and don’t seem to trigger cravings.

Bacon-Egg Fat Bombs

I can not get enough of these simple, easy, and paleo breakfasts!  This one is perfect and you can really go as creative as you like with your ingredients.  I made two different styles of it:  Scrambled and Non-scrambled.

Baked Eggs in Ham Cups

This isn’t your typical hash brown filled, boring casserole, it’s the low carb breakfast casserole that you’ll get requests for seconds and raves from your pickiest eaters.

Low Carb Breakfast Casserole

 

BREADS – KETO STYLE

AMAZING! A LOW CARB BREAD THAT LOOKS LIKE THE REAL THING AND TASTES LIKE HOMEMADE SOURDOUGH BREAD. THIS IS THE BEST PSYLLIUM-FLAX BREAD I HAVE HAD. BUT EVEN BETTER, IT’S LOW IN CARBS, GLUTEN-FREE, DAIRY-FREE, PALEO AND KETO. CAN YOU BELIEVE IT?

THE BEST PSYLLIUM-FLAX BREAD

Today I decided to do breadsticks in three different ways: Italian style, extra cheesy, and cinnamon sugar

Keto Breadsticks

If you’ve been avoiding grains and watching your carbs, there is a good chance that good old-fashioned “dinner rolls” are no longer served at your table. But if you’re like me, then you probably miss these traditional comfort foods for sopping up sauce or enjoying with your favorite bowl of soup or chili.

Keto Paleo Dinner Rolls

A Keto Bagel Hack! Can you say Yummy!!

GARLIC COCONUT FLOUR BAGELS – GLUTEN FREE

These Oopsie Rolls have a completely different flavor. Rarely are we able to Hack a Keto dish, but we did and here it is.

Better Oopsie Rolls (Cloud Bread) Hacked!

These little low carb garlic parmesan rolls make the best accompaniment to your favourite healthy soup or stew. Serve them hot out of the oven and slathered with butter for the perfect keto side dish.

Garlic Parmesan Knots

A low carb gluten free bread recipe that is quick and easy to make. Using a blend of cheese and alternate flours, you can have your bread and eat it too.

Cheese Gluten Free Low Carb Bread

Keto Biscuits and Gravy

Biscuits & Gravy, Keto-hacked

The Keto Pancake Sandwich is one of the most popular recipes on the website. Everyone so far that’s tried it has absolutely loved it! Only 5.4 carbs per serving. (NOTE: By subbing sugar free maple syrup you can drop the carbs even further)

Low Carb Mock McGridle Casserole

These wraps are almost zero carb and easy to make. They can work as a base for many different concoctions. Enjoy!

Tortilla Wraps

These colorful flatbreads are quick to make, have only 3 ingredients (well kind of, if you are not counting salt or pepper) with the main one being a vegetable (which is why they have such awesome colors). Sounds interesting?

Colorful Flatbreads

Here is a recipe for low carb dumplings that you are going to love. You can use any type meat; chicken, turkey, beef, etc. to make a yummy addition to the family food fare!

Low Carb Dumpling Recipe

A good pizza is something us low carbers miss a lot and with this pizza dough recipe it gives us a chance to fill that gap. It does have some carbs, but as long as you keep your appetite in check and only eat 1 to 2 pieces, you should be fine.This recipe uses a combination of almond and coconut flour.

Low Carb Pizza Crust

Who misses biscuits? That has been one of my most missed things since being dx’d. I have tried the Golden Flax (mild wacky flavor) Coconut Flour (too cakey) Almond Flour (too nutty) and have not had any luck at finding a low carb biscuit that has the taste and fluffiness that I had come to love.

Low Carb Biscuit

Biscuits in gravy has been one of the most often missed things since I became a diabetic and I have tried several different recipe hacks to make a version that was both delicious and diabetic-friendly. The traditional ones use flour and milk, which both have a bunch of carbs. This recipe has zero carbs. That’s right, zero.

Zero Carb Sausage Gravy

 

LOW CARB PANCAKES AND WAFFLES

Pancakes for the diabetic is a big problem. We all love them, but they really hate our numbers. This Paleo Hack of this traditional treat may find you having these more and more.

Honey Lemon Coconut Paleo Pancakes

For this recipe, I modified a standard waffle recipe to use almond flour instead of regular wheat flour. Sometimes this works out well without having to make too many other changes. I do find that eggs may need to be increased slightly when using ground almonds instead of regular flour.

Almond Flour Waffles

These waffles are simply amazing.  They are dense, crunchy on the outside and spongy on the inside.  I don’t often think that I can’t tell much difference between the grain-free version and the original version, but in this case, if I didn’t know these were made with almond flour, I would never guess it.  The only small difference is that I think they are a bit drier than “normal” waffles. (NOTE: Do not add the honey for even lower carb.)

Vanilla Almond Flour Waffle

 

 

 

SNACKS & APPETIZERS

 Missing those delicious fried appetizers at your favorite restaurant???  This low carb version will curb that craving.  With a Roasted Red Pepper Aioli Sauce

Deep Fried Mushrooms

Creamy, cheesy, spicy Spinach and Artichoke Dip served in delicious, homemade Parmesan Cups.
Spinach and Artichoke Dip

Who says nachos need to be made with tortilla chips? Here is a keto hack for you!

Mini Pepper Nachos

These little treats are great for a low carb snack, a dinner party, or just vegging out in front of the tube. SSSHHH! Just don’t tell anyone they are keto and they won’t know.

Bacon Wrapped Chicken Bites

 

Let’s talk about this new antipasto “no bread” roll-up. This was easy to envision because I had lots of meat to work with. The trick was gonna be keeping the calories under control.

Antipasto “no bread” Roll-ups

This really easy sub “sandwich” is super easy to make, and I was surprised at how good it was. I didn’t really miss the bread at all!

Low Carb Sub Sandwich “Unwich”

 

5 ingredients, don’t you love when a recipe has just 5 ingredients? Now, I wasn’t totally sure if I should call these Cheesy Portabella Pizzas 5 ingredient or not because, well, do garlic powder and olive oil and oregano count?

Cheesy Portabella Pizzas

These low carb high fat Peanut Butter Pecan Bars are healthy, really easy to make, and melt-in-your-mouth delicious! They are made with real ingredients, and much better for you than store-bought low carb bars.

Easy Low Carb Peanut Butter Pecan Bars

We all seem to be in unanimous agreement: fathead pizza is delicious. So what about fathead pizza rolls? I think you guys are going to love them just as much as I do!

Fathead Pizza Rolls

 

VEGETABLES

LOW CARB CREAM CHEESE SPAGHETTI ZOODLES

SAUCES

 I love a good sauce to pour over my meat and vegetables, and this one is amazing. It is quick and easy to make, just let it simmer while you cook your main meal. The brown butter cream sauce is the perfect keto sauce, very high fat and very delicious.

Brown Butter Cream sauce The Perfect Keto Sauce

Ranch dressing is extremely easy to make and so much better than the store-bought version. It tastes better and doesn’t have any unhealthy additives and preservatives. It’s ready in just a few minutes and you can keep it in the fridge for up to a week. I didn’t use any buttermilk to make this dressing even more keto-friendly. I like using it in salads or as a dip for vegetables and crispy chicken drumsticks. You will never need to buy the bottled version again!

Easy Keto Ranch Dressing

For you Marinara Sauce lovers, here is a Keto Hack that is diabetic friendly.

Easy Keto Marinara Sauce

Healthy Keto Home Made Mayonnaise. Need we say more?

Homemade Mayonnaise

You can now give all of your BBQ favorites a healthy makeover while still keeping the traditional flavors your family loves… just by making simple substitutions and choosing intelligent ingredients. And that’s what we’ve done with this simple and delicious Paleo barbecue sauce. Not only does it have the rich, smoky flavor that makes commercial sauces so tantalizing, it has only 16 calories and less than two grams of sugar per serving. Plus, it’s loaded with antioxidants.

Low Carb (paleo) barbecue sauce)

Tzatziki is one of the classic sauces in Greek cuisine, with as many versions as there are cooks who make it. I can get away with calling this the World’s Best Tzatziki Sauce because it was made by my friend Georgette, who’s not only 100% Greek, but also one of the best cooks I know

Tzatziki Sauce (Greek Yogurt and Cucumber Sauce)

Queso dip – incredible cheesy, creamy and with just the right amount of heat. It’s one of my biggest weaknesses. In my dreams, I eat queso dip every day, just like you would eat soup! But since that isn’t exactly normal and most queso recipes aren’t exactly low carb, I’ve cut back. This week was a little different though, I couldn’t keep my queso cravings at bay, so I did what any low carber currently on the #MakeYouMove campaign would do and went testing recipes. And bam! I made a simple low carb version, that was oh-so-delicious.

Low Carb Queso Dip

This classic Italian sauce is creamy and rich. Traditionally the ingredients are heavy cream, butter, parmesan, salt and pepper. There are many other variations around, often including garlic, egg yolks, flour, bacon, and more! Alfredo is one of the few sauces that I’ll buy pre-made in jars, because the carb count is much lower than in most of the others.

Low Carb Alfrado Sauce

Red Enchilada Sauce is the secret to making good tasting Enchiladas. This recipe is low carb, gluten-free and easy to prepare. Enjoy it on enchiladas, tacos or your morning eggs.

EASY LOW CARB RED ENCHILADA SAUCE

Making the Keto Garlic Salad Dressing is really simple! – Combine all of the ingredients in a blender and blend until it’s creamy and smooth. You can start with 4 cloves of garlic and add more after you taste the dressing, if you feel like it’s not strong enough.

Keto (LCHF / Low Carb) Diet Garlic Salad Dressing

White sauce, or Bechamel as it is also known, is a classic recipe made from butter, milk and flour. This low carb version is not authentic in the slightest – but it is a great substitute!

Low Carb White Sauce

Avocado Crema is something you need to know how to make. It is the perfect accessory for tacos, salads, rice bowls and pretty much anything else that has even a hint of Mexican flavor.

DAIRY FREE AVOCADO CREMA

White Barbecue Sauce is a regional favorite. A traditional Alabama BBQ sauce, this vinegar and mayonnaise based sauce has quickly become a favorite with anyone that’s tried it. It’s not what you envision when you think of barbecue sauce. At all. It’s white. It’s not sweet. It has a mayonnaise base. NOTE: For even lower carb, try it without the sugar.

White Barbecue Sauce

Although I love real fresh squeezed lemonade (I used to get it on the boardwalk as a treat) I was never a huge lemon dessert fan. That changed when I made lemon curd for the first time four or five years ago. I made these teeny tiny lemon tarts for my sister-in-law’s baby shower. They were adorable and they were delicious. Lemon has grown on me since then. This Creamy Lemon Dessert Sauce is amazing on berries.

 

 

 

CHEESE DISHES

Tacos are a great meal that gives a bit more hands-on attitude with what you’re eating.

Keto Breakfast Tacos

For those of us the miss Pasta, there is a Keto version out. And it is really, really good!

Keto Garlic Gnocchi

This 5 minute Keto Pizza will have you the rockstar of your kitchen.

5 Minute Keto Pizza

If you are looking for a little crunch, try this easy peasy cheese cracker recipe. You won’t be disappointed!

Easy Peasy Cheese Crackers

Very tasty, scalloped, fresh mushrooms!

MUSHROOM MOZZARELLA BAKE

 

Soups

Usually Low Carb and delicious chicken soup don’t go together, but in this case, they do!! Happy dance!

Buffalo Chicken Soup…Low Carb

How can you improve upon a good broccoli cheese soup? Bacon of course! If you’re trying to stick to a ketogenic diet it would be a fantastic addition to your meal plan.

Tastier Broccoli Cheese Soup (with Bacon)

KETO FAT BOMBS

Lemon Cloud Fat Bombs are sweet and tangy. Need we say more?

Lemon Cloud Fat Bombs

DESERTS

The bitter dark chocolate plays with the sweet peanut butter fudge filling – giving a great balance in the flavors. Everyone would reach for these over a Reese’s PB Cup any day!

Keto Peanut Butter Fudge

It’s a lava cake! But that name doesn’t do it justice. It’s a warm, gooey, sweet, fluffy, molten cool lava cake. It’s insanely simple to make and only has 4g of net carbs for the entire little cake

Low Carb Lava Cake

You know that feeling. You want something sweet, but you don’t want to spike. Here is a quick fix for that crave.

Keto Chocolate Cake in a Mug

Brownies are something many of us miss and these flowerless keto brownies might just fill that spot.

Nut Free Keto Brownie

This Cheesecake Hack will make you a hero with your family. Just make sure you don’t tell them it’s good for them.

Low Carb French Vanilla Cheesecake

This Pumpkin Cheesecake Mouse will have you fixing it again and again.

Low Carb Pumpkin Cheesecake Mousse

Strawberry lovers will love this one and with only 5 ingredients you will be shouting for joy!

Strawberry Cheesecake Fat Bombs

Low Carb Chocolate Whips! Oh, my!

Frozen Chocolate Whips!

Who doesn’t like fudge? Here is a low carb version that is awesome!

Creme Cheese Fudge

These are called C Sqds because the have coconut oil and cocao chocolate. Perfect for use to transition into keto or fasting. Only 2 carbs per disk.

https://diabetictreatmentalternatives.wordpress.com/2016/03/04/c-squared-fat-bombs

C Sqrd Fat Bombs

 

Since I have been doing Keto I have craved a little sweet at night and these fit the bill very nicely and fit in with my plan. The crumble VERY easily so let them cool a bit before taking off the cookie sheet.

Ultra Low Carb Peanut Butter Cookies

 

LOW CARB MILKSHAKES

Making thick homemade milkshakes like the fast food restaurants is easy to do. Try this thick and rich low carb dark chocolate frosty milkshake! only 9 carbs for 1/2 serving!

Low Carb Frosty Milkshake

This recipe is super easy and perfect for this time of year when berries are in season I used mixed berries but you can use what you have at home: strawberries, raspberries, wild blueberries or blackberries. It’s quite filling and great for breakfast. Enjoy! 🙂

Frozen Keto Berry Shake

This is a creamy combination of coffee, chocolate, and caramel.

Mock Arbys Jamocha Shake

This thick and creamy milkshake is great for your low-carb or gluten-free diet. I don’t even miss ice cream anymore!

Bonnies Low Carb Milkshakes

This chocolate milkshake recipe makes me swoon! It’s better than a certain fast food chain’s chocolate frosty drink. And being sugar free and full of protein just gives me even more reasons to have this whenever that chocolate milkshake urge hits.

 

HOLIDAY LOW CARB RECIPES

New Years

If your New Year’s Eve just isn’t the same without eggnog, but you’re sticking to low carb eating, I have just the recipe for you.

This low carb eggnog is amazingly easy to throw together. You can use two real eggs instead of the liquid egg product. Personally, I don’t like the idea of drinking actual raw eggs. Eggbeaters are so much easier to work with, too, with no mess from cracking real eggs. NOTE: Using Heavy Whipping Cream instead of milk will reduce the carb count.

Low carb eggnog for a Happy New Year or anytime

This sauteed cabbage recipe with onions and bacon is the perfect accompaniment to your lucky New Years

New Year’s Bacon and Cabbage

 

 

Valentines Day

 

St. Patricks Day

Easter

Low Carbing on Easter

Easter Meals

Mothers Day

Memorial Day

Fathers Day

July 4th

Labor Day

Veterans Day

Holloween

Thanksgiving

Christmas

Medicines that will burn out your pancreas (Sulfonylureas)

Beta-Cell-Burnout

There is a growing trend I am seeing that is extremely disturbing. We are finding many doctors not adequately explaining or giving no explanations of the dangers of some of the medicines they are proscribing.

Someone had the bright idea some time ago to use a drug to “stimulate” the pancreas into making extra insulin. Not let put this into an example that will be easier to understand.

Let’s say you have a little car with a small engine and you try to race someone with a much larger car and engine. To even have a chance of beating them you are going to have to run your engine much harder than is safe. As the RPM’s climb in your little engine it has a greater chance of having any type of failure due to the heavy-handed use of it. Even the drag racer knows this concept and many of them will rebuild their engines after each run to make sure they don’t fail.

Now, applying that to your pancreas and beta cells. (the beta cells are the cells that produce insulin) We do not yet have the technology to rebuild our pancreas. Or replace the lost beta cells. Yet.

Eventually, we should be able to duplicate the live beta cells (clone) and install them back in our pancreas, thereby curing our diabetes. However, those of us that have burnt out our beta cells in our pancreas so there is nothing left by taking these medicines will be unable to have this beta cell transplant.

So you have to ask yourself, do you want to save some of your beta cells so that you can benefit from the future technology? Or take this medicine so much that you become insulin dependant for the rest of your life?

One thing I have not mentioned yet is how these drugs work. They stimulate the vagus nerve that leads to the pancreas. Another problem that has occurred is that this same vagus nerve stimulates the heart. In some cases there have been heart issues from this “overclocking”.

Here are several links that will explain more and list the names of the medicines. YOU are YOUR best advocate for YOUR health. Inquire to your MD about the long term ramifications of the meds you are on.

Sulfonylureas

Dangers of Sulfonylureas for Diabetes

Heart Attack from Sulfonylureas

Januvia Virtually Identical to Glipizide

The Declining Role of Sulfonylureas as Add-on Therapy

Glycemic Index and Glycemic Load

Glycemic Load (GL) is a ranking system for carbohydrate-rich food that measures the amount of carbohydrates in a serving of food.

Foods with a glycemic load (GL) under 10 are considered low-GL foods and have little impact on your blood sugar; between 10 and 20 moderate-GL foods with moderate impact on blood sugar, and above 20 high-GL foods that tend to cause blood sugar spikes.

Glycemic Index (GI) indicates how rapidly a carbohydrate is digested and released as glucose (sugar) into the blood stream. In other words, how quickly foods break down into sugar in your bloodstream. A food with a high GI raises blood sugar more than a food with a medium to low GI.

But the glycemic index does not take into account the amount of carbohydrate in a food. So glycemic load is a better indicator of how a carbohydrate food will affect blood sugar.

If a food has a high glycemic index and a low glycemic load — like graham crackers have a GI of 74 and a GL of 8.1 — how will that affect your blood sugar?

Food ranked high on the GI may represent a huge portion of a food because GI is not based on standard serving sizes. Basically, if a food is ranked high on the glycemic index it has readily available carbohydrate for quick absorption. However, the same food can have a low glycemic load because there may not actually be much total carbohydrate in a given serving of that food. A low GL is the better indicator that a food won’t have much impact on blood glucose levels.

Here are two examples: Watermelon has a high GI of 72, yet a low GL of 7.21. The high GI is based on 5 cups of watermelon, not an actual serving size of 1 cup. The low GL means one serving of watermelon doesn’t contain much carbohydrate, because it is actually mostly water. The low GL indicates that a serving of watermelon won’t have much impact on your blood sugar.Carrots are another example of a low GL food that many people think will raise their blood sugar a lot — but it’s not true. That’s because carrots have a high GI of 71. However, what most people don’t know, is that the GL for carrots is only 6. Therefore, unless you’re going to eat a pound and a half of carrots in one sitting, an average serving of carrots will have very little impact on blood glucose levels. That said, juicing carrots — which means consuming more carrots at once — will have a greater impact on blood glucose.

How can knowing the glycemic load and glycemic index of foods be used to make healthier eating choices?

Everyone can benefit by eating a balanced diet of protein and fat, and foods that are lower on the GL and GI index. Foods with a lower GL and GI typically are high in fiber and nutrients and sustain your energy better throughout the day.

Also, knowing the GL of a food is a better indicator of whether that food will cause your blood sugar to spike. When your blood sugar spikes, the body releases extra insulin to bring down your blood sugar. If your body is asked to release extra insulin on a regular basis, it begins to lead to insulin resistance for many people and diabetes — especially if diabetes is in your family.

Can knowing the glycemic load of foods help people lose weight?

Yes. Consuming low GL and GI foods keeps us satiated longer because these foods are more slowly broken down for glucose utilization. The result is that you feel fuller for longer.

When you consume high GL and GI foods, blood sugar levels spike which causes a short-term feeling of fullness, but then blood sugars plummet which causes you to crave food again and you ultimately end up consuming excess calories, which contributes to weight gain.

This is particularly dangerous for diabetics, when they treat the spike to lower their blood sugar and the spike goes away it can cause a low blood sugar event.

Here are some foods and some values:

Food GI Serving Size (g) GL
CANDY/SWEETS
Honey 87 1 Tbs 3
Jelly Beans 78 1 oz 22
Snickers Bar 68 60g (1/2 bar) 23
Table Sugar 68 2 Tsp 7
Strawberry Jam 51 2 Tbs 10.1
Peanut M&Ms 33 30 g (1 oz) 5.6
Dove Dark Chocolate Bar 23 37g (1 oz) 4.4
BAKED GOODS & CEREALS
Corn Bread 110 60g (1 piece) 30.8
French Bread 95 64g (1 slice) 29.5
Corn Flakes 92 28g (1 cup) 21.1
Corn Chex 83 30g (1 cup) 20.8
Rice Krispies 82 33g (1.25 cup) 23
Corn pops 80 31g (1 cup) 22.4
Donut (lrg. glazed) 76 75g (1 donut) 24.3
Waffle (homemade) 76 75g (1 waffle) 18.7
Grape Nuts 75 58g (1/2 cup) 31.5
Bran Flakes 74 29g (3/4 cup) 13.3
Graham Cracker 74 14g (2 sqrs) 8.1
Cheerios 74 30g (1 cup) 13.3
Kaiser Roll 73 57g (1 roll) 21.2
Bagel 72 89g (1/4 in.) 33
Corn tortilla 70 24g (1 tortilla) 7.7
Melba Toast 70 12g (4 rounds) 5.6
Wheat Bread 70 28g (1 slice) 7.7
White Bread 70 25g (1 slice) 8.4
Kellogg’s Special K 69 31g (1 cup) 14.5
Taco Shell 68 13g (1 med) 4.8
Angel food cake 67 28g (1 slice) 10.7
Croissant, Butter 67 57g (1 med) 17.5
Muselix 66 55g (2/3 cup) 23.8
Oatmeal, Instant 65 234g (1 cup) 13.7
Rye bread, 100% whole 65 32g (1 slice) 8.5
Rye Krisp Crackers 65 25 (1 wafer) 11.1
Raisin Bran 61 61g (1 cup) 24.4
Bran Muffin 60 113g (1 med) 30
Blueberry Muffin 59 113g (1 med) 30
Oatmeal 58 117g (1/2 cup) 6.4
Whole wheat pita 57 64g (1 pita) 17
Oatmeal Cookie 55 18g (1 large) 6
Popcorn 55 8g (1 cup) 2.8
Pound cake, Sara Lee 54 30g (1 piece) 8.1
Vanilla Cake and Vanilla Frosting 42 64g (1 slice) 16
Pumpernickel bread 41 26g (1slice) 4.5
Chocolate cake w/chocolate frosting 38 64g (1 slice) 12.5
BEVERAGES
Gatorade Powder 78 16g (.75 scoop) 11.7
Cranberry Juice Cocktail 68 253g (1 cup) 24.5
Cola, Carbonated 63 370g (12oz can) 25.2
Orange Juice 57 249g (1 cup) 14.25
Carrot juice (freshly made) 43 250g 10
Hot Chocolate Mix 51 28g (1 packet) 11.7
Grapefruit Juice, sweetened 48 250g (1 cup) 13.4
Pineapple Juice 46 250g (1 cup) 14.7
Soy Milk 44 245g (1 cup) 4
Apple Juice 41 248g (1 cup) 11.9
Tomato Juice 38 243g (1 cup) 3.4
LEGUMES
Baked Beans 48 253g (1 cup) 18.2
Pinto Beans 39 171g (1 cup) 11.7
Lima Beans 31 241g (1 cup) 7.4
Chickpeas, Boiled 31 240g (1 cup) 13.3
Lentils 29 198g (1 cup) 7
Kidney Beans 27 256g (1 cup) 7
Soy Beans 20 172g (1 cup) 1.4
Peanuts 13 146g (1 cup) 1.6
VEGETABLES
Potato 104 213g (1 med) 36.4
Parsnip 97 78g (1/2 cup) 11.6
Carrot, raw 92 15g (1 large) 1
Beets, canned 64 246g (1/2 cup) 9.6
Corn, yellow 55 166g (1 cup) 61.5
Sweet Potato 54 133g (1 cup) 12.4
Yam 51 136g (1 cup) 16.8
Peas, Frozen 48 72g (1/2 cup) 3.4
Tomato 38 123g (1 med) 1.5
Broccoli, cooked 0 78g (1/2 cup) 0
Cabbage, cooked 0 75g (1/2 cup) 0
Celery, raw 0 62g (1 stalk) 0
Cauliflower 0 100g (1 cup) 0
Green Beans 0 135g (1 cup) 0
Mushrooms 0 70g (1 cup) 0
Spinach 0 30g (1 cup) 0
FRUIT
Watermelon 72 152g (1 cup) 7.2
Pineapple, raw 66 155g (1 cup) 11.9
Cantaloupe 65 177g (1 cup) 7.8
Apricot, canned in light syrup 64 253g (1 cup) 24.3
Raisins 64 43g (small box) 20.5
Papaya 60 140g (1 cup) 6.6
Peaches, canned, heavy syrup 58 262g (1 cup) 28.4
Kiwi, w/ skin 58 76g (1 fruit) 5.2
Fruit Cocktail, drained 55 214g (1 cup) 19.8
Peaches, canned, light syrup 52 251g (1 cup) 17.7
Banana 51 118g (1 med) 12.2
Mango 51 165g (1 cup) 12.8
Orange 48 140g (1 fruit) 7.2
Pears, canned in pear juice 44 248g (1 cup) 12.3
Grapes 43 92g (1 cup) 6.5
Strawberries 40 152g (1 cup) 3.6
Apples, w/ skin 39 138g (1 med) 6.2
Pears 33 166g (1 med) 6.9
Apricot, dried 32 130g (1 cup) 23
Prunes 29 132g (1 cup) 34.2
Peach 28 98g (1 med) 2.2
Grapefruit 25 123g (1/2 fruit) 2.8
Plum 24 66g (1 fruit) 1.7
Sweet Cherries, raw 22 117g (1 cup) 3.7
NUTS
Cashews 22
Almonds 0
Hazelnuts 0
Macademia 0
Pecans 0
Walnuts 0
DAIRY
Ice Cream (Lower Fat) 47 76g (1/2 cup) 9.4
Pudding 44 100g (1/2 cup) 8.4
Milk, Whole 40 244g (1 cup) 4.4
Ice Cream 38 72g (1/2 cup) 6
Yogurt, Plain 36 245g (1 cup) 6.1
MEAT/PROTEIN
Beef 0
Chicken 0
Eggs 0
Fish 0
Lamb 0
Pork 0
Veal 0
Deer-Venison 0
Elk 0
Buffalo 0
Rabbit 0
Duck 0
Ostrich 0
Shellfish 0
Lobster 0
Turkey 0
Ham 0

Just remember your results as a diabetic may vary, so always test, test, test!

Intermittent Fasts

 

fast

Fasting is nothing new. In fact, we have been doing just that for hundreds of years. And, if you want to go back even farther to caveman times, when we were hunter gatherers, they were many a winter when food was scarce, causing imposed rationing and starvation. The people who made it through these lean times we able to better store energy as fat.

 

For additional information, read this link: https://diabetictreatmentalternatives.wordpress.com/2014/02/27/why-am-i-fat/

And this worked well until the agricultural revolution came along. Then, with proper food storage there was an abundance of food year round. But the genes didn’t forget. And still tried to store food in the form of fat in the body. After all, it was only doing what it was designed to do.

Fast forward to the late 1700’s. when a physician named John Rollo developed a mostly meat diet (reduced carbohydrates) to treat what is now known as type 2 diabetes. Then, in the 1800’s, several doctors started using starvation therapy on their diabetic patients with some success. That is where many of the diets and fads come from today.

When insulin was discovered, and then more and more treatment drugs became available, it was much easier to eat what you wanted and take a shot or a few pills to counteract the meal. Modern medicine forgot about the earlier research. After all, better living through chemistry, right? Some believe that large grain companies, the American Medical Assn., and the American Diabetes Assn. conspired to create and promote easily and cheaply made products that were mostly carbohydrates and just exactly what the body needed to store fat for those long, lean winters. Moreover, it was publicly avowed that carbs were the “perfect” food and everyone needed them to grow and develop correctly. What they didn’t tell us was that those carbs activated pleasure receptors in our brains that were as strong as heroin and cocaine use. No wonder we were set up to fail and that is why it is so hard to get away from carbs and the way they make us feel.

As the years and the decades fled past, whole populations became morbidly obese, with heart disease, high blood pressure, and diabetes at epidemic proportions. And yet, all the body was doing was what nature had evolved it to do. Store that food for the cold long winter when food was scarce.

Not only those factors played a part, but some began to question and research carbs. As I said earlier, it was found that our brains are so wired that eating carbs actually cause us to crave more carbs, exactly like a drug addiction.

No wonder we are in so much trouble today as a society. Not only does the stuff we eat make us want more, those we have come to believe and hold in high esteem are telling us that this is “good” for us to do, our genes are designed to do what they have been programmed to do and save that fat for a rainy day. No wonder so many people have failed at maintaining their health, their weight, and their diet.

Those of us with diabetes, have developed insulin resistance, either through the inability to produce it (type 1) or not being able to produce enough to handle those high carb meals (type 2). Prolonged bad eating habits and fat storage has made many of us unable to live without insulin and medicines.

Not only the type of food, but the quantity also. Our satiation point (when we feel full) does not happen quick enough when eating to stop us from overeating every meal. Then all we want to do is crawl in a corner and hibernate. Again, nature’s way of making sure we pack on the pounds when the food is available.

So what can we do? It seems that the cards are stacked against us and we are doomed to failure.

We must begin the arduous task of fighting back. We have to find what works for us and outsmart our body and our genetic heritage. We must not take for granted that any group or organization is out for our best interest in the suggestions about food, health, and nutrition. In short, we must become our best advocate for our own health.  I know this sounds like a daunting task, but it can be done. Your motivation is to be able to take your life and your health back. Substantial motivation indeed.

OK, before we get into the nuts and bolts, some cautions. Make sure you work with your doctor when doing anything suggested here. He may grumble a little at first, but when he realizes you are serious about controlling your health one of two things will happen: He will either agree with you and offer his help or adamantly refuse and you will need to find another doctor. Stick to your guns. You are not only doing this for yourself, you are helping to turn the tide for others. We are the pioneers in our own care. Someday, people will look back on all the changes that are occurring right now and say that this was when we started taking back our health. So, not only are you fighting for yourself, your friends and family, you are fighting for future generations that are to come.

The following are things that I have found to help me. Each one of you need to learn what works and what doesn’t work for you. Hope you have good luck with these. They are not in any particular order. Find what works for you!

Evening meals: One of the worst things we can do is eat late into the evening or right before bed. This gives the body an opportunity to convert most of that food into fat. Many say that you should not eat past 6-7pm to avoid this happening.

Pyramiding Meals: It is said that one should eat like a King for breakfast, a Prince for lunch, and a Pauper at Supper. That is a fancy way of eating your biggest meals early in the day and the lightest in the evening. This way you are ingesting the most calories when you are most active.

Fasting: There are many, many different ways to fast. And the one we are specifically targeting here is the intermittent fast. Here is a very good link to learn about the different types you can do:

http://dailyburn.com/life/health/intermittent-fasting-methods/

My experience with fasting has taught me some very important facts about how I lose or gain weight and what are the best fasts for me.

CHART WEEKLY.1

The above chart is a 7 day fast. As you can see on the hunger scale to the left that my hunger peaked about 24 hours in and then started down, making the fast much easier the last 4 days. How much weight did I lose? You would think a lot, but it wasn’t that much.

Our bodies are designed (remember our caveman genes) to slow down our metabolism if we stop eating. It becomes very sparing in burning calories. In fact, if you are not careful it will actually start dissolving muscle and burning it with some fat. The less lean muscle we have the slower our metabolism needs to work. It is a survival mechanism of the body. So a 7 day fast can actually do more harm than good. Now, let’s look at the next chart.

TEMPLATE CHART WEEKLY

This intermittent fast is a 2-1-2-1-1 fast. I call it the twenty-one-two-eleven fast. For the first 2 days you fast just on liquids. This keeps your hunger level as high as possible. By the end of the second day the hunger level has fallen almost completely off. Day 3 you eat just protein and fat only. This resets the metabolism and the start of day 4 you go back to the liquid fast through day 5, again peaking the hunger factor and starting back down to the sixth day. On day 6 you reset again with protein and fat. This brings you to the free day. Some will call it a cheat day. The solid food you ate on day 6 will quell some of your hunger on day 7 so you don’t completely pigout. After day 7 the cycle repeats.

The important thing here is that you are keeping your metabolism going. You also can tailor a exercise and strength training program (more about that later) to take advantage of the cycle. More cardio on Days 1,2 and 4,5. Strength train on Day 3 and 6 or 7. This allows your body to burn more calories when doing the liquid fast and then build lean muscle when eating the protein and fat.

I am excited to put this into practice. I will write more when I feel the need. Hope this works for you as well as I know it will work for me!

 

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