Coming Soon!

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Coming soon:

☆ A new challenge for me and YOU!

☆ The forming of a new local, encouragement  group for your fitness journey!

☆ New tools to help me and you get and stay healthier! 

☆ What I’ll be sharing is for folks seeking better health – no matter where you live. Fort Wayne, any State, anywhere in the world.

Stayed tuned to this blog to find out when this all begins.

I’m on my journey towards fitness to succeed. I want you help you suceed, too.  We can do this TOGETHER.

Resources
Recipes
Results

Delicious Italian cheesy stuffed chicken by Stacey

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Recipe type: grain free, gluten free, low carb

Serves: 5

INGREDIENTS

1.5 lb boneless skinless chicken breasts, pounded thin
6 slices prosciutto
4 mozzarella string cheese sticks, cut in half
⅓ cup fresh spinach
1 ½ tbsp mayonnaise, organic or homemade mayo
½ tsp garlic powder
½ tsp sea salt
¼ tsp Italian seasonings
⅛ tsp black pepper
1 ½ tsp parmesan

INSTRUCTIONS

Preheat oven to 350 F, and line or oil a baking sheet.Place chicken breast halves between two pieces plastic wrap or parchment paper and pound thin with a kitchen meat pounder or mallet.

Once chicken is thin, peel off top plastic wrap or parchment paper, and place a slice of prosciutto on top.Then place a little spinach on top, and then a string cheese. Roll each half.chicken breast around the filling while tucking in the sides.

Place each chicken roll on the baking sheet. If chicken won’t stay rolled then use a wooden toothpick to keep together.In a small mixing bowl combine: mayonnaise, garlic powder, sea salt, italian seasonings, and black pepper. Mix together.

Use a pastry brush or butter knife to spread the mayonnaise mixture over the top and sides of the chicken rolls. Sprinkle the top with parmesan cheese. Bake for 30 minutes, or until chicken is done. Serve.

NUTRITION INFORMATION

Serving size: 1 seving out of 5
Calories: 137
Fat: 7 g
Saturated fat: 2 g
Unsaturated fat: 3 g
Trans fat: 0 g
Carbohydrates: 1 g / Net Carbs: 1 g
Sugar: 0 g
Sodium: 859 mg
Fiber: 0 g
Protein: 19 g
Cholesterol: 44 mg

Source:  http://beautyandthefoodie.com/italian-cheesy-prosciutto-stuffed-chicken

Slow Cooker Pepperoni & Chicken

Slow Cooker Pepperoni and Chicken: When life gets a little crazy, turn to the slow cooker! It makes dinner a breeze and this recipe will have your home smelling like a tasty Italian kitchen all on its own. This low-carb option packs 52 grams of protein per serving and can be served on its own or over pasta or spaghetti squash for added flavor.

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Ingredients

2 pounds boneless, skinless chicken breasts, trimmed of fat
⅛ teaspoon black pepper
2.5 ounces turkey pepperoni slices, sliced in half lengthwise (about 35 slices)
½ cup black olives, sliced
1 cup Pacific® Organic Low Sodium Chicken Broth
3 tablespoons tomato paste
1 teaspoon Italian seasoning
½ teaspoon basil
¾ teaspoon red pepper flakes

Instructions

Place chicken in the bottom of slow cooker and sprinkle tops with black pepper.
Add pepperoni and olives to slow cooker.
In a small bowl, whisk together chicken broth, tomato paste, Italian seasoning, and dried basil.
Pour tomato paste mixture over chicken.
Cover slow cooker and cook for 3 hours on high or 7 hours on low.
Remove chicken from the slow cooker and shred with a fork.
Return the chicken to the slow cooker and mix well with remaining liquid.
To serve, place 1 cup of chicken mixture on a plate, drizzle with additional liquid and sprinkle with ⅛ teaspoon of red pepper flakes.

Nutrition Information

Per Serving: (1 cup)

Calories: 295

Calories from fat: 78

Fat: 9g

Saturated Fat: 2g

Cholesterol: 151mg

Sodium: 809mg

Carbohydrates: 4g

Fiber: 1g

Sugar 2g

Protein: 52g

Calcium: 0%

Iron: 6%

Get more low carb, high protein meal recipes here:  http://www.skinnymom.com/7-high-protein-low-carb-dinner-recipes/#/1

Broccoli and Cauliflower Soup

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Ingredients

    2 broccoli heads
    half a cauliflower head
    50g butter
    2 rashers of streaky bacon diced
    1 -2 cloves garlic crushed

Instructions

    Heat the butter in a large saucepan and fry the bacon and garlic until just cooked.
    Add the broccoli and cauliflower that has been cut into small pieces. Stir to allow the flavours to combine.
    Add enough water to cover half the saucepan. Simmer for 10 minutes covered, stirring occasionally.
    Blend to a smooth consistency with a stick blender. The smoother, the better for the children.
    If you like a creamier flavour, you can add some double creme now.

Source:  http://www.ditchthecarbs.com/2014/03/17/broccoli-and-cauliflower-soup

Buttery Bacon Brussels Sprouts by Libby

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Instructions

▪ Prepare the Brussels sprouts by removing any dirty leaves, trimming the base a little, then cut in half.
   
▪ Boil in a small amount of water until just cooked, roughly 5-8 minutes. Drain and leave the lid off to allow the steam to escape. You don’t want a soggy sauce.  You can also steam them if you prefer.
   
▪ In a frying pan, heat the butter, then gently cook the bacon until it begins to go crispy. Now add the garlic and cook for another minute. Be careful not to burn the garlic.
   
▪ Add the orange zest then gently stir in the cooked Brussels sprouts. Stir while heating the Brussels sprouts and coating them in the buttery garlic sauce.
   
▪ Serve and use some walnut pieces to garnish.

Nutrition Information

Serving size: 1 serve
Calories: 120
Fat: 10g
Carbohydrates: 6g
Sugar: 1.4g
Fibre: 2.2g
Protein: 3g

No Crust Pizza

I just made this (1/25/2016). I used some smoked ham I had instead of sausage or pepperoni.   My wife and I both like it a lot. 

 

NO DOUGH PIZZA!!!!!!! This one is a WINNER!!!!
Gluten Free, Low Carb, Diabetic Friendly!!!!!!
For when you absolutely want pizza but not all the carbs!!!!!!!

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Crust
1 (8 oz) package of full fat cream cheese, room temperature
2 eggs
1/4 tsp ground black pepper
1 tsp garlic powder
1/4 cup grated parmesan cheese

Topping
1/2 cup pizza sauce
1 1/2 cups shredded mozzarella cheese
toppings – pepperoni, ham, sausage, mushrooms, peppers
Garlic powder

Preheat oven to 350.

Lightly spay a 9×13 baking dish with cooking spray. With a handheld mixer, mix cream cheese, eggs, pepper, garlic powder and parmesan cheese until combined. Spread into baking dish. Bake for 12-15 minutes, our until golden brown. Allow crust to cool for 10 minutes.

Spread pizza sauce on crust. Top with cheese and toppings. Sprinkle pizza with garlic powder. Bake 8-10 minutes, until cheese is melted.

For more healthy recipes, tips, motivation and fun, join us here: http://www.facebook.com/groups/onepoundatatimewitherin

NUT FREE ‘PEANUT BUTTER’ COOKIES by Libby

I just made these. I like them. My wife and kids are not as thrilled. But if you have to watch your sugar intake like me,  try these. 

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Author: Libby

Recipe type: Baking

Cuisine: Low Carb

Serves: 12

INGREDIENTS

▪ 1 stick butter softened
▪ ⅓ cup tahini (sesame seed paste)
▪ 1 tbs stevia or sweetener of choice
▪ 1 egg
▪ 2 tsp vanilla
▪ ¼ cup coconut flour
▪ ¼ tsp baking soda

INSTRUCTIONS

In a bowl, add the softened butter, tahini and stevia. Cream together for a few minutes until light and smooth. Add the egg, vanilla and mix again until smooth. Add the coconut flour and baking soda. Mix then leave to thicken while you line a baking tray with baking paper.

Mix again then place large teaspoons of the mixture on the baking paper. Smooth the top of each biscuit. Bake at 350° for 10 minutes or until golden.

Once cooled, drizzle with some melted chocolate.  I used dark chocolate morsels (melted) and enjoy!!!

NUTRITION INFORMATION

Serving size: 1 cookie 
Calories: 109 
Fat: 10.2g 
Carbohydrates: 2.7g 
Sugar: 0.4g 
Fibre: 1.4g 
Protein: 1.8g