Chocolate Peanut Butter Fat Bombs OMG!

allspice-dark-almond-fat-bombs

This is my absolute favorite fat bomb recipes. Not only is it quick and easy – I can whip up a batch in 15 min – but I also make sure that I save calories so I can eat the entire batch. Yum!!!

The original recipe is from the site below but I found I can modify it slightly and still have the same awesome taste as the original : http://lowcarbediem.com/wp-content/uploads/2014/10/Allspice-Dark-Almond-Fat-Bombs.jpg

Ingredients:

  • 2 tbsp peanut butter – I use skippy chunky because it seems to have the least amount of sugar/carbs.
  • 1 tbsp coconut oil
  • 1 tbsp heavy whipping cream
  • 1 tsp unsweetened cocoa powder
  • 12-13 drops sweetleaf liquid sweetner

Directions:

  1. Combine peanut butter, coconut oil, and heaving whipping cream in microwave bowl.
  2. Heat contents for 45 sec – 1 min in microwave until coconut oil is melted and everything can be easily mixed.
  3. Add cocoa powder and liquid sweetener. Mix all together so fully blended.
  4. Spoon about 1 tbsp into silicone mold candy tray.
  5. Put in freezer for 15 min.

Nutritional Value: Servings: 10 (depending on the size of your candy tray). Calories: 35. Fat: 3g. Carbs: 1g.

 

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Chicken Lazone

I was super impressed with this recipe. I cooked the chicken on a rack over a pan because I hate how chicken gets soggy. The spice combination was really good. The cream sauce didn’t thicken like I was hoping – maybe needed to keep it boiling longer – over all though this recipe is definitely a keeper! To make it low carb I skipped the noodles – I didn’t even miss them.  I even poured the left over sauce over some steamed broccoli – yum!

PlainChicken.com: http://www.plainchicken.com/2013/05/chicken-lazone.html

Chicken Lazone
adapted from food.com
serves 6

Ingredients:

  • 1/4 cup olive oil
  • 1/2 tsp salt
  • 1 1/2 tsp chili powder
  • 1 1/2 tsp onion powder
  • 2 tsp garlic powder
  • 1/4 tsp cayenne pepper
  • 2 lb chicken tenders
  • 1/4 cup butter, divided
  • 2 cups heavy cream

Directions:

Heat oven to 400 degrees.

Combine salt, chili powder, onion powder, garlic powder, and cayenne pepper in a bowl with the olive oil.  Put the chicken tenders in the bowl and cover them with the spice mixture.

In large sauce pan, melt half of the butter over medium-high heat.  

Place a backing rack over a deep sided pan, then bake the chicken in the oven for about 25 – 30 minutes.

Pour the cream and remaining butter into the sauce pan.  Lower heat and simmer until the sauce thickens, about 5-7 minutes. (Mine was more like 25 minutes)

Serve chicken over cooked spaghetti squash or with a side of your favorite veggies!

Sheet Pan Fajitas

I found this recipe a few weeks back and both times I have made it I was impressed by how good it turned out. I made this once with chicken and shrimp – even the hubby liked it which almost never happens 🙂

Sheet Pan Fajitas: http://laughingspatula.com/sheet-pan-fajitas/

Sheetpan Fajitas 4

Author: Kathi @ Laughing Spatula
Servings: 4-6
Ingredients
  • 1 pound chicken breasts – sliced thinly (I have also used 1lb of shrimp instead of chicken)
  • 1 red, green, and yellow pepper – sliced
  • 1 onion – halved and cut in slices
  • ¼ cup olive oil
  • 2 teaspoons chili powder
  • 1 teaspoon cumin
  • ½ teaspoon garlic powder
  • Pinch of chili flakes
  • 1 teaspoon salt
  • ½ teaspoon ground pepper
Instructions
  1. Preheat oven to 400
  2. In small bowl combine olive oil, chili powder, cumin, chili flakes, garlic, salt and pepper.
  3. Toss chicken, veggies and oil mixture together in large bowl, then dump onto  a large sheet pan with one inch edge.
  4. Spread out evenly.
  5. Bake for 25-30 minutes until chicken/shrimp is cooked and the veggies are soft with a crispy edge.
  6. Serve with tortillas, sour cream, avocado and all your favorite fajita fixins!

Nutrition:

Calories: 340 per serving, Net Carbs: 5 g, Fat: 18 g, Protein:36 g

12-week Workout Program (SimplyShredded.com)

I have read tons of articles that say that if you really want to lose fat and get toned you need to weightlift – yes, even women! The heavier you lift the faster you will burn fat. I really wanted to find a workout routine that would give me a total body workout using free weights that wouldn’t require me to go to a gym. I think this is the one I am going to try out first. It looks like each of these sets would take around 30 minutes to complete. I am going to start tonight and let you know how it goes!

SimplyShredded.com: http://www.simplyshredded.com/the-ultimate-female-training-guide.html

The 12-Week Workout Program

Weeks 1-4

During weeks 1-4, you will be lifting in the 8-12 rep range. What this means is that you want to complete at least 8 reps but no more than 12 reps for each set. If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 12 reps, then the weight is too light and you should increase the load.

Weeks 5-8

During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set. If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load.

Weeks 9-12

During weeks 9-12, you will be lifting in the 4-6 rep range. What this means is that you want to complete at least 4 reps but no more than 6 reps for each set. If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 6 reps, then the weight is too light and you should increase the load.

This phase of the 12-week program is going to be very challenging and produce accelerated results.

Exercise Tips: Form Over Ego!

We cannot stress enough how important it is to maintain strict form on all movements. This means stabilizing your body and contracting your abs so you isolate the primary intended muscles. For example, when doing a standing barbell curl, tighten your abs and do not rock or swing the weight. By tightening your abs, you stabilize your body and prevent momentum. This will also help condition your abs and save your lower back from injury.

Warm-Up Properly

You should perform 1-3 warm-ups sets before working a given muscle group. For example, I you are going to bench press 85 lbs for your work sets then do a warm-up set with 45 lbs (just the bar) and then a set with 65 lbs before trying to bench press 85 lbs.

Rest, Don’t Nap, Between Sets

We recommend 60-120 seconds of rest periods between sets. This allows your body to recover some of its expended ATP but is not so long that you lose the flow of the workout. Remember, the goal is to get in and out of the weight room in 30-45 minutes.

What if I Miss a Workout?

If you miss a workout, simply work your schedule so you get back on track. Do not skip a workout! You have three off days per week. If you miss Tuesday’s workout then try to do it on Wednesday and then get back on your normal schedule.

Meal Plan: Week 1

This is basically what I ate for the entire week this week.

Breakfast: I switch between keto pancakes and scrambled eggs with sour cream and cheese for breakfast.

Morning Snack: I almost always start getting hungry around 10 am so I have 3 pieces of string cheese.

Lunch: This is the 4th day in a row I have brought my tuna salad recipe to lunch with me – kind of surprised I am not sick of this yet 🙂

Afternoon Snack: Today I wasn’t really hungry for a snack. If I am hungry I have a 1/2 avocado.

Dinner: For dinner I try to get a different meat group – Monday is chicken, Tuesday is Mexican, Wednesday is pork, Thursday is chicken again, Friday is seafood. Saturday and Sunday are open to whatever I feel like making that day or whatever I have thawed out. Today I didn’t feel like cooking so I made some super simple keto pancakes. My family doesn’t eat keto so I made them some tuna helper – yuck!

Dessert: Lately I have been eating sugar-free jello with about 3 -4 tbsp whipped cream for dessert.

I am surprised my macros were almost right on target! What is also pretty crazy is that my calories are still within my 1600 range – and I ate bacon for breakfast! Before keto I would have felt like I was starving on 1600 calories. Eating meat and fat keeps me full all day long – I actually feel like I am eating too much! This doesn’t even feel like a diet! KETO ROCKS!

Click on the picture below to enlarge.

06252015

MyFitnessPal and Keto

MFP1-660x330

I have been using MyFitnessPal for years. I love that it is easy to use, they have mobile apps and a food scanner, and a new feature allows you to build a recipe from a website. Plus……IT’S FREE!

One thing I was struggling with was how to track my net carbs – I was doing it manually for months until I stumbled upon this blog: http://cavemanketo.com/

Here, Caveman goes through all of the steps to configure your web browser to automatically calculate net carbs for you! What a life saver!

—— Best parts of site below: http://cavemanketo.com/configuring-mfp/ —————-

  • Set your macros properly:
    • My Home -> Goals -> Change Goals
    • Select Custom and hit continue
    • Set the Macros for keto. AKA Carbs to 5%, Protein to 35% and Fat to 65%
    • Set the total calories relative to your total burn.  Their estimate is decent but you can see below that it lists my BMR at 2620 and I have set my goal to 2000, so this is 620 deficit per day x 7 days = 4340 Calories. A pound is 3500 Calories so I have set myself up to burn 1.24 pounds a week.  You can adjust yours up or down according to preference.
  • Add fiber as a tracking column:
    • Food -> Settings
    • Under Nutrients tracked, add Fiber.  You should have listed at minimum Carbs, Fiber, Fat and Protein.  These are the most important to keto.  Personally, I also track Potassium but you can add whatever you want as the last one.
  • Add Net Carbs to MFP

The last thing you need to create a perfect keto MFP setup is a special script that adds net carbs to the measurement statistics:

  • Go to this link: https://github.com/Surye/mfp-keto-userscript
  • Install the script.  Note, because of the way Firefox and Chrome now work you’ll have to install greasemonkey (firefox) or tampermonkey (chrome) and then the script.  This is described in the link above.
  • Once the script is installed, and assuming you added the columns added above, you will have three additions to your MFP:
    • Net Carbs Column
    • Carb / Fat / Protein percentages for each meal / total
    • Pie chart showing percentage of calories for Carb / Fat / Protein