tag:blogger.com,1999:blog-70018088345326275082024-03-18T20:41:32.709-07:00Carb Nite - New Challenge!K.http://www.blogger.com/profile/17526796247326508361noreply@blogger.comBlogger8125tag:blogger.com,1999:blog-7001808834532627508.post-76303658729756167512012-08-02T13:23:00.000-07:002012-08-02T13:23:56.600-07:00Chipotle Cream SauceI don't have pictures but here's a REALLY quick recipe for a topper on fish, chicken, I even sliced some hot dogs (Applegate farms, organic 100% beef), topped them with this over salad greens. It makes anything delicious and un-boring. Make a bit batch to put all over everything.<br />
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2 cups Mayo (I use the kind made with olive oil)<br />
1 can Chipotle peppers in Adobo sauce<br />
1/8 cup white wine vinegar<br />
salt and pepper<br />
1 clove garlic<br />
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Put everything in a food processor and blender and whizz it up until blended.<br />
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It's awesome.<br />
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Nutritional Break Down</div>
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*per tbsp*</div>
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37 cal</div>
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2g Carbohydrates</div>
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1g Protein</div>
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4g Fat</div>
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<br /></div>K.http://www.blogger.com/profile/17526796247326508361noreply@blogger.com0tag:blogger.com,1999:blog-7001808834532627508.post-1669226936140835402012-07-24T20:02:00.002-07:002012-07-24T20:02:46.963-07:00Basil OIl and Zucchini FrittersThis one is a two-for-one recipe. First up, we'll do the Basil Oil. Five ingredients.<br />
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For about 6 tbsp of finished product:<br />
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3 tbsp extra virgin olive oil<br />
2 tbsp white wine vinegar<br />
Squeeze of lemon juice<br />
1 garlic clove<br />
salt and pepper<br />
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Throw everything into a blender of food processor and whizz. That's it. Refrigerate until ready to use.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit9Fg2tl1hjGLJj5b6p0QS4mzK7DNE5ppjAwJR3InlQIrzmDmH5g-Ct6d2XWSdR9BygIBQthGx0NfMA04SWLE0d6duVCW6ncw_YMPXb2oAhWzJxuRNIsN3peJI17LSvCbZT-VKK8yVGRg/s1600/photo-41.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit9Fg2tl1hjGLJj5b6p0QS4mzK7DNE5ppjAwJR3InlQIrzmDmH5g-Ct6d2XWSdR9BygIBQthGx0NfMA04SWLE0d6duVCW6ncw_YMPXb2oAhWzJxuRNIsN3peJI17LSvCbZT-VKK8yVGRg/s200/photo-41.JPG" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzwT3rg-M8swyvdywg4Em5ZXffizSqDFXFcRlMbIEpz9t8awB67xG7uFQFzU35FEn3xfCbJsK4PvT2YyQmklT-B0GJ13KkqIl2qcpreFu4LzM5ucR7GcOU7x7EZ4Quv29xrq6fm2dKySY/s1600/photo-42.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzwT3rg-M8swyvdywg4Em5ZXffizSqDFXFcRlMbIEpz9t8awB67xG7uFQFzU35FEn3xfCbJsK4PvT2YyQmklT-B0GJ13KkqIl2qcpreFu4LzM5ucR7GcOU7x7EZ4Quv29xrq6fm2dKySY/s200/photo-42.JPG" width="200" /></a></div>
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You end up with this really bright green oil that can go on just about anything. Fish, chicken , shrimp, some fresh mozzarella, tomatoes, even as a dressing.</div>
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<b>Nutritional Breakdown</b></div>
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<i>per tbsp of basil oil</i></div>
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60 cal</div>
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7g fat</div>
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0g carb</div>
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0g fiber</div>
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0g protein</div>
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Now for the <b>zucchini fritters. </b>I always end up just sauteing zucchini with some herbs, which is good and all but I wanted to do something different. I looked at a bunch of different recipes and tried a few techniques to come up with this recipe. They smell great when they are cooking and almost have the texture of crab cakes. These might even work to get your kids eating more veggies (thanks to the cheese!).<br />
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You need:<br />
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3 medium zucchini, grated (I use a combo of green and yellow)<br />
1 oz Pecorino Romano or Parmesean Cheese finely grated (again...get a microplane!)<br />
1 egg yolk<br />
1/2 tsp garlic powder<br />
1/2 tsp onion powder<br />
salt and pepper<br />
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1) This step is important. Zucchini has ALOT of water in it. We want fritters with a crispy outside, so we need to get some of the water out. Grate your zucchini either with a food processor attachment or on a box grater. Put in into a colander with a a tablespoon of kosher or sea salt. Put the colander in a bowl and let it sit there. Minimun = 20 minutes. Maximum = however long it takes you to be ready to cook. You'll be surprised how much liquid comes out (and you still need to squeeze the extra out by hand!)<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigoRHn0zTlWWGn1x8cjBDURXyFnMHoOPWnnh7r33WsQf0DIAWZ1q0r4R-UprQT2px0KkMnMs4tfg2kjs5V1NiQ4iXwrcIjwRMDmz34mlFeaTAvi1gTCNZZdd3uJBPoTSUX0PUIfb5c2v8/s1600/photo-43.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigoRHn0zTlWWGn1x8cjBDURXyFnMHoOPWnnh7r33WsQf0DIAWZ1q0r4R-UprQT2px0KkMnMs4tfg2kjs5V1NiQ4iXwrcIjwRMDmz34mlFeaTAvi1gTCNZZdd3uJBPoTSUX0PUIfb5c2v8/s1600/photo-43.JPG" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I had a picture of all the green zucchini juice after it sat...but it got lost in cyber space.</td></tr>
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2) Toss the dried zucchini in a bowl with everything else and mix it all up. Now, form it into six patties...or fewer if you want big ones. Remember, there are no breadcrumbs to bind these, so smaller ones are easier to work with.<br />
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3) Put a touch of olive oil in a medium saute pan over MEDIUM heat (medium low if you have an electric stove like me that runs hot) and cook on each side (DON'T MOVE THEM AROUND) for 5 min until golden brown.</div>
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I had my fritters with a nice swordfish steak that I topped with the basil oil and a big old salad.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqTJJLE6-vjrk8EENrej6kjlSImxmOOxWgY2q71pIwdyKi08-DFJX2hi0EtnYEhqjMnFTI_0al5kxQkCN0SvlhOjikLw9PmIz5KsBI-FOFpLuWgxYXVY49umY69f1GARdfUVyt4CQSvDw/s1600/photo-45.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqTJJLE6-vjrk8EENrej6kjlSImxmOOxWgY2q71pIwdyKi08-DFJX2hi0EtnYEhqjMnFTI_0al5kxQkCN0SvlhOjikLw9PmIz5KsBI-FOFpLuWgxYXVY49umY69f1GARdfUVyt4CQSvDw/s1600/photo-45.JPG" /></a></div>
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<b>Nutritional Breakdown</b></div>
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<i>per fritter from yield of six</i></div>
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36.5 cal</div>
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2g fat</div>
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3g carb</div>
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2g fiber</div>
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2.5g protein</div>
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<br />K.http://www.blogger.com/profile/17526796247326508361noreply@blogger.com0tag:blogger.com,1999:blog-7001808834532627508.post-42061360631581783972012-07-24T08:06:00.002-07:002012-07-24T08:06:35.778-07:00Carb Nite - The Cliff NotesA lot of you have questions about the carb nite approach we've been utilizing. Here are the cliff notes from the Carb Nite Solution eBook by John Kiefer. You can read the eBook to get a getter grasp (and I suggest you do as it will answer lots of questions) but these are the basics.<br />
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Designed <i>specifically </i>for ongoing <b>fat loss</b>, not just weight loss.<br />
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It is a tool, not a lifestyle, designed to promote optimal health and optimal body fat loss. This simultaneously raises HDL levels, improves insulin sensitivity, and lowers both triglyceride and LDL levels.<br />
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There is emphasis on maintaining muscle size and strength during weight loss.<br />
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Having your Carb Night on the tenth day is not only a 'break' it's essential to create a necessary insulin spike.<br />
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On Carb Night: after 9 days, your body has disabled it's ability to convert carbs into fat, and there for burns them off as heat - a spike in your metabolism.<br />
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<b>The morning after Carb Nite MUST be fats and proteins and a return to maxing out at 30g Carbs.</b><br />
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<b>After the first 9 day stretch, you have more flexibility as to when you have your carb night, <u>once a week,</u> with a minimum of four days in between carb nights.</b><br />
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What does ketogenic mean? Well, there are enzymes that your body produces that convert carbohydrates into fat to be stored. Keeping carbs low at 30g / day blocks these enzymes by elevating ketones, so the carbohydrates are used as opposed to stored. <b>Increasing to even 50 or 60 can trigger fat storing enzymes.</b><br />
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<b><i>WHEN READING NUTRITION LABELS AND COUNTING YOUR CARBS:</i></b><br />
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<b><i><span class="Apple-style-span" style="font-size: large;"><u>TOTAL GRAMS OF CARBS - TOTAL GRAMS OF FIBER = USABLE CARBS</u></span></i></b><br />
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<span class="Apple-style-span" style="font-size: large;"><b style="background-color: yellow;">The stages:</b></span><br />
<span class="Apple-style-span" style="font-size: large;"><b style="background-color: yellow;"><br /></b></span><br />
<b><i style="background-color: yellow;">Reorientation</i></b><br />
<i style="background-color: yellow;">For the first nine days, keep carbohydrates to 30g or less per day, not counting fiber grams . Eat enough food to keep hunger under control <u>without counting calories. </u></i><br />
<i><u style="background-color: yellow;"><br /></u></i><br />
<i><b style="background-color: yellow;">Carb Night</b></i><br />
<i style="background-color: yellow;">Day ten: begin day as normal. Starting between 4-6pm, eat a sizeable amount of carbs: pasta, fruits, potatoes, bread, ice cream, pie, whatever. <u>Eat carbs the rest of the evening.</u></i><br />
<i><u style="background-color: yellow;"><br /></u></i><br />
<b><i style="background-color: yellow;">The Morning After</i></b><br />
<i style="background-color: yellow;">Go back to 30g or less of carbohydrates per day.</i><br />
<i style="background-color: yellow;"><br /></i><br />
<i><b style="background-color: yellow;">The Long Haul</b></i><br />
<i style="background-color: yellow;">For up to six months, continue this cycle with carb night once a week, keeping them at least a <u>full four days apart.</u> i.e if Carb night is Friday, you can't have another until Wednesday.</i><br />
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<b><span class="Apple-style-span" style="background-color: #ead1dc; font-size: large;">The Rules:</span></b><br />
<b><span class="Apple-style-span" style="background-color: #ead1dc; font-size: large;"><br /></span></b><br />
<b><i style="background-color: #ead1dc;">Eat Plenty of Fat</i></b><br />
<i style="background-color: #ead1dc;">Your body needs an alternate fuel source. Avoid 'low fat' products.</i><br />
<i style="background-color: #ead1dc;"><br /></i><br />
<i><b style="background-color: #ead1dc;">Enjoy a FULL Carb Night</b></i><br />
<i style="background-color: #ead1dc;">It is not Carb MEAL. You're looking for 6-8 hours of eating carbs. Say, an early supper, late dinner, with snacks in between and after. You don't need to have large amounts of food, even just snacking on fruit all night does the trick.</i><br />
<i style="background-color: #ead1dc;"><br /></i><br />
<i><b style="background-color: #ead1dc;">Never Skip a Carb Night</b></i><br />
<i style="background-color: #ead1dc;">Carb night keeps your body in an accelerated fat-burning state. Plus, it will drive you crazy.</i><br />
<i style="background-color: #ead1dc;"><br /></i><br />
<i><b style="background-color: #ead1dc;">Never have Carb Night Sooner than the FIFTH day after your last one.</b></i><br />
<i style="background-color: #ead1dc;">The body needs at least four days to totally shed all stored carbs from carb night and for the carb storing enzymes to fade. Sooner than that could result in fat-gain.</i><br />
<i style="background-color: #ead1dc;"><br /></i><br />
<span class="Apple-style-span" style="background-color: white;">Hopefully this was helpful and answered some questions. I highly recommend that everyone read the Carb Nite Solution eBook, which further explains everything. Rob put a copy in the early chat, and I have one if you want a copy emailed.</span><br />
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<i><br /></i>K.http://www.blogger.com/profile/17526796247326508361noreply@blogger.com169tag:blogger.com,1999:blog-7001808834532627508.post-79550385031219425392012-07-24T07:14:00.002-07:002012-07-24T07:16:12.681-07:00Raw Asparagus Salad<div style="text-align: center;">
This is one of my favorite really quick salads when you get bored of plain old mixed greens. Super simple, no cooking involved, and only 5 ingredients:</div>
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1 bunch of asparagus (bottom two inches trimmed off)</div>
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1 medium red onion</div>
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Pecorino Romano cheese</div>
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White Wine Vinegar</div>
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Extra Virgin Olive Oil</div>
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1) Chop the asparagus into 1/2 size pieces (about the size of peas) and dice the onion pretty finely.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxWz8SWHtFlyb5gXwaMlOgieNCaFnc_Ar5DMg4dZGc8RQooWHDZvC6z9N5IT3D8HNUDl2teixwPDM5KEaRaiNGauZq2GwFAbcvZBi2wUj3m7TgaE6kbjCoB6ZsMhCXJ64yZ_5LNHd__64/s1600/photo-38.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxWz8SWHtFlyb5gXwaMlOgieNCaFnc_Ar5DMg4dZGc8RQooWHDZvC6z9N5IT3D8HNUDl2teixwPDM5KEaRaiNGauZq2GwFAbcvZBi2wUj3m7TgaE6kbjCoB6ZsMhCXJ64yZ_5LNHd__64/s1600/photo-38.jpg" /></a></div>
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2) Finely grate 1 oz of the Pecorino Romano (finely grating it makes 1 oz go a long way - a micro plane it the BEST for this but a regular cheese grater works fine.</div>
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3) Add 2 tbsp white wine vinegar, 1 tbsp olive oil, a pinch of salt and a good amount of black pepper (freshly ground is ALWAYS better).</div>
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4) Mix everything together and you're done. It's best to let it sit for 20 min or so to allow the vinegar to tenderize the asparagus...which makes this salad a GREAT one to pack up and eat later.</div>
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<b>Nutritional Break Down:</b></div>
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(for 9oz/250g asparagus, 3.5oz/100g red onion, 1 tbsp olive oil)</div>
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Total recipe made about 3.5 cups. The numbers are for a 1 cup serving.</div>
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<b>92 Calories </b></div>
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<b>5.7g Carbs</b></div>
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<b>2g Fiber</b></div>
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<b>6g Protein</b></div>
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<b>6g Fat</b></div>
<br />K.http://www.blogger.com/profile/17526796247326508361noreply@blogger.com0tag:blogger.com,1999:blog-7001808834532627508.post-45811625145374690512012-07-19T07:56:00.002-07:002012-07-19T07:56:47.817-07:00Veggies and Nutrition<div style="text-align: center;">
Here's a list of some common veggies and their nutritional values:</div>
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* I used Calorie King for where I got my info - and rounded to the nearest 0.5 grams *</div>
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<i>Yes, I know that botanically tomatoes and cucumbers are fruit</i><i>s...but culinarily they are used as veg, so I included them</i></div>
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<u><b><span class="Apple-style-span" style="font-size: large;">Leafy Greens (serving size 2 cups, uncooked)</span></b></u></div>
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<u><b><br /></b></u></div>
<div style="text-align: center;">
<b>Arugula</b></div>
<div style="text-align: center;">
<i>10 cal / 0g Fat / 1.5g Carb / .5g Fiber / 1g Protein</i></div>
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<i><br /></i></div>
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<b>Spinach</b></div>
<div style="text-align: center;">
<i>14 cal / 0g Fat / 2g Carb / 1g Fiber / 2g Protein</i></div>
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<i><br /></i></div>
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<b>Romaine Lettuce</b></div>
<div style="text-align: center;">
<i>16 cal / 0g Fat / 3g Carb / 2g Fiber / 1g Protein</i></div>
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<i><br /></i></div>
<div style="text-align: center;">
<b>Watercress</b></div>
<div style="text-align: center;">
<i>7 cal / 0g Fat / 1g Carb / 0.5g Fiber / 1.5g Protein</i></div>
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<i><br /></i></div>
<div style="text-align: center;">
<b>Kale</b></div>
<div style="text-align: center;">
<i>67 cal / 1g Fat / 13.4g Carb / 2.5g Fiber / 4.5g Protein </i></div>
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<br /></div>
<div style="text-align: center;">
<b><u><span class="Apple-style-span" style="font-size: large;">Bulb Veggies</span></u></b></div>
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<b><u><span class="Apple-style-span" style="font-size: large;"><br /></span></u></b></div>
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<b>Garlic (1 clove)</b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<i>4 cal / 0g Fat / 1g Carb / 0g Fiber / 0g Protein</i></div>
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<i><br /></i></div>
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<b>Onion (1/4 cup = 1 oz)</b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<i>12 cal / 0g Fat / 3g Carb / 0.5g Fiber / 0.5g Protein</i></div>
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<i><br /></i></div>
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<b>Leeks (1/3 cup = 1 oz)</b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<i>12 cal / 0g Fat / 4g Carb / 0.5g Fiber / 0.5g Protein</i></div>
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<b>Fennel (1/3 cup = 1 oz)</b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<i>9 cal / 0g Fat / 2g Carb / 1g Fiber / 0.5g Protein</i></div>
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<b><span class="Apple-style-span" style="font-size: large;"><br /></span></b></div>
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<b><span class="Apple-style-span" style="font-size: large;"><u>Other Veggies (uncooked)</u></span></b></div>
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<b><span class="Apple-style-span" style="font-size: large;"><u><br /></u></span></b></div>
<br />
<div style="text-align: center;">
<b>Asparagus (4 spears)</b></div>
<div style="text-align: center;">
<i>13 cal / 0g Fat / 2.5g Carb / 1g Fiber / 1.5g Protein</i></div>
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<i><br /></i></div>
<div style="text-align: center;">
<b>Celery (3 stalks)</b></div>
<div style="text-align: center;">
<i>17 cal / 0g Fat / 4g Carb / 2g Fiber / 1g Protein</i></div>
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<i><br /></i></div>
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<b>Brussels Sprouts (1 cup = 3 oz)</b></div>
<div style="text-align: center;">
<i>38 cal / 0.5g Fat / 8g Carb / 3.5g Fiber / 3g Protein</i></div>
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<b><br /></b></div>
<div style="text-align: center;">
<b>Carrot (1 medium = 2 oz)</b></div>
<div style="text-align: center;">
<i>25 cal / 0g Fat / 6g Carb / .5g Protein</i></div>
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<i><br /></i></div>
<div style="text-align: center;">
<b>Artichoke Hearts (8.5 oz can)</b></div>
<div style="text-align: center;">
<i>55 cal / 0g Fat / 13g Carb / 3.5g Fiber / 2g Protein</i></div>
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<i><br /></i></div>
<div style="text-align: center;">
<b>Cauliflower (1 cup = 3.5 oz)</b></div>
<div style="text-align: center;">
<i>25 cal / 0g Fat / 5.5g Carb / 2.5g Fiber / 2g Protein</i></div>
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<b><br /></b></div>
<div style="text-align: center;">
<b>Broccoli (6 florets)</b></div>
<div style="text-align: center;">
<i>48 cal / .5g Fat / 9.5g Carb / 4.5g Fiber / 4g Protein</i></div>
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<b><br /></b></div>
<div style="text-align: center;">
<b>Zucchini (1 medium = 7 oz)</b></div>
<div style="text-align: center;">
<i>31 cal / .5g Fat / 6.5g Carb / 2g Fiber / 2.5g Protein</i></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b>Bell Pepper (1 medium = 4 oz)</b></div>
<div style="text-align: center;">
<i>24 cal / 0g Fat / 5.5g Carb / 2g Fiber / 1g Protein</i></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b>Green Beans (20 beans)</b></div>
<div style="text-align: center;">
<i>34 cal / 0g Fat / 8g Carb / 3.5g Fiber / 2g Protein</i></div>
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<b><br /></b></div>
<div style="text-align: center;">
<b>Turnips (1 cup)</b></div>
<div style="text-align: center;">
<i>36 cal / 0g Fat / 8.5g Carb / 2.5g Fiber / 1g Protein</i></div>
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<b><br /></b></div>
<div style="text-align: center;">
<b>Mushrooms (1 cup = 3 oz)</b></div>
<div style="text-align: center;">
<i>19 cal / 0g Fat / 3.5g Carb / .5g Fiber / 2g protein</i></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b>Tomatoes (1 small = 3 oz)</b></div>
<div style="text-align: center;">
<i>16 cal / 0g Fat / 3.5g Carb / 1g Fiber / 1g Protein</i></div>
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<b><br /></b></div>
<div style="text-align: center;">
<b>Cabbage (1 cup shredded = 2.5 oz)</b></div>
<div style="text-align: center;">
<i>17 cal / 0g Fat / 4g Carb / 1.5g Fiber / 1g Protein</i></div>
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<b><br /></b></div>
<div style="text-align: center;">
<b>Cucumber (1 medium = 7 oz)</b></div>
<div style="text-align: center;">
<i>24 cal / .5g Fat / 4.5g Carb / 1.5g Fiber / 1g Protein</i></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b>Eggplant (1 cup = 3 oz)</b></div>
<div style="text-align: center;">
<i>20 cal / 0g Fat / 5g Carb / 3g Fiber / 1g Protein</i></div>
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<b><br /></b></div>
<div style="text-align: center;">
<b>Spaghetti Squash (1 cup = 3.5 oz)</b></div>
<div style="text-align: center;">
<i>31 cal / .5g Fat / 7g Carb / 2g Fiber / .5g Protein</i></div>
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<br />K.http://www.blogger.com/profile/17526796247326508361noreply@blogger.com0tag:blogger.com,1999:blog-7001808834532627508.post-11294326199533012002012-07-07T14:51:00.000-07:002012-07-07T14:51:34.105-07:0040/30/30 Chili (or close enough)OK so I had to play with this a bit (doubled the veg, lowered/changed the meats) and it DID require that I add half a sweet potato (baked and topped with the chili is really good) in order to get as close to the ratios as i did. It just needed an extra few grams of carbs...but you may be able to find other ways to get that in. I'll show you the break down at the end.<br />
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Chili is the easiest, one pot, don't need to think about it, cheap meal that lasts for days ever. I make it all the time, especially if there's a week where I have to keep the budget tight. You basically throw everything into one pot, cover it with spices, and then let it sit on the stove for however long until you're ready to eat it.<br />
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This recipe makes about 8 servings.<br />
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You'll need:<br />
<br />
1 tbsb olive oil<br />
3/4 lb Ground Beef (85/15, grass fed is ideal)<br />
3/4 lb Ground Turkey<br />
4 garlic cloves, minced<br />
2 red bell peppers, chopped<br />
2 green bell peppers, chopped<br />
2 yellow onions, chopped<br />
1 jalapeno pepper, diced<br />
3 tbsp chili powder<br />
1 tbsp smoked paprika<br />
1 tbsp ground cumin<br />
1 tbsp chipotle chili powder<br />
2 tsp dried oregano<br />
24 oz can diced tomatoes<br />
salt and black pepper<br />
<br />
1) In large heavy-bottomed Dutch oven (or big pot), heat the olive oil over medium-high heat and add the garlic, onions and bell peppers. Cook until they are tender and the onions start to get transluscent (5-7 min).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBNwp6cPCa38tuDE08V8ARBFnFMoFugbx9mxxZPZWT5ouimjVcFP64fpPg6OleksDc6luMOV47HUslcTlA1r8wwxfcum5yDlTCa7NbepTiuKyvEm-XqjUIQrqdJSHp1pkpncM0A3khUJk/s1600/photo-33.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBNwp6cPCa38tuDE08V8ARBFnFMoFugbx9mxxZPZWT5ouimjVcFP64fpPg6OleksDc6luMOV47HUslcTlA1r8wwxfcum5yDlTCa7NbepTiuKyvEm-XqjUIQrqdJSHp1pkpncM0A3khUJk/s320/photo-33.JPG" width="320" /></a></div>
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2) Add in all of the spices (chili powder, cumin, chipotle chili powder, oregano, and smoked paprika and season with some salt and pepper) and cook until you start to really smell the seasonings (3 min).<br />
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3) Add the beef and break it up with a wooden spoon. Once beef is broken up and beginning to brown, add the turkey. Break up with wooden spoon like the beef, and brown, until no longer pink, around 4 minutes.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHLt4hXZTEXPQ6zTVc1Re-xcWzXN0-QoLUNAiMqlvV7AR1gujzZqd7G0XKnu0d3ZeNt2ECwQmdaviPWnZdCWViuZeE51YaFgiM0QUZI-RHmoMSS_iT5-XyDefF2-AQdY4O6jXIvxeMXI4/s1600/photo-34.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHLt4hXZTEXPQ6zTVc1Re-xcWzXN0-QoLUNAiMqlvV7AR1gujzZqd7G0XKnu0d3ZeNt2ECwQmdaviPWnZdCWViuZeE51YaFgiM0QUZI-RHmoMSS_iT5-XyDefF2-AQdY4O6jXIvxeMXI4/s320/photo-34.JPG" width="320" /></a></div>
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4) Last, add the tomatoes. I don't add them all at once because I like a certain consistency. Go a little at a time until it's where you think you'd like it. Taste for seasoning and add salt and pepper, if necessary.<br />
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5) Now, you should really let this simmer (covered) on low for an hour and a half at least. I've left it on for four hours before. Just go back every now and them to stir it. It's really good for if you have stuff to do while dinner cooks (laundry, shower, work).<br />
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That's it! Throw into bowls (or top a sweet potato) and chow down!<br />
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<b>With the recipe as is (no added carbs) here are the stats for 1 serving (of 8):</b></div>
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<b>208 cal</b></div>
<div style="text-align: center;">
<b>11.78g carb (22.3%)</b></div>
<div style="text-align: center;">
<b>17.54g protein (33.2%)</b></div>
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<b>10.42g fat (44.4%)</b></div>
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<b><br /></b></div>
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<b>Now, if you add 1/2 sweet potato - about 90g (or 18.5g carb, 2g protein):</b></div>
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<b><br /></b></div>
<div style="text-align: center;">
<b>289 cal</b></div>
<div style="text-align: center;">
<b>41% carb</b></div>
<div style="text-align: center;">
<b>32% fat</b></div>
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<b>27% protein</b></div>
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<b><br /></b></div>
<div style="text-align: center;">
<b>**adding 1 1/2 cups of zucchini or summer squash to the veggie mix adds exactly 21g carbs and 3g protein!**</b></div>
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<br />K.http://www.blogger.com/profile/17526796247326508361noreply@blogger.com0tag:blogger.com,1999:blog-7001808834532627508.post-47711330453361471502012-07-03T18:50:00.001-07:002012-07-03T18:50:55.285-07:00Chicken FajitasThis is one where you will need to have something for dessert to hit the ratio. 1 cup of cherries, or 6 oz orange juice seems to do the trick.<br />
<br />
This is for an 8 oz serving (the pictures are more because I have to make enough for a ravenous dude), but all the nutritional info is for 8 oz of chicken.<br />
<br />
You may not have all of these spices - but I suggest stocking up. Spices are the BEST way to add loads of flavor to foods without any sugars or unneeded calories.<br />
<br />
A note on salt - when cooking, ALWAYS use either sea salt or kosher salt...never never NEVER use table (iodized) salt. It's gross.<br />
<br />
You'll need:<br />
<br />
8 oz skinless boneless chicken breast, cut into strips (you know what fajita chicken looks like)<br />
3 tsp olive oil (or whatever oil you prefer)<br />
1 garlic clove, minced<br />
1/2 tsp garlic powder<br />
1/2 tsp cumin<br />
1/2 tsp smoked paprika (sweet)<br />
1/4 tsp chipotle pepper<br />
Dash tsp hot paprika<br />
Dash hot sauce ( I use tobasco jalepeno)<br />
Salt<br />
Pepper<br />
1 Green Bell Pepper, sliced into strips<br />
1 Red Bell Pepper, sliced into strips<br />
1 Red Onion (or whatever onion you have), halved and thinly sliced<br />
**Add Romaine Lettuce if you want to make it a salad**<br />
<br />
Grill Pan, Grill, Or Large Saute Pan - for chicken<br />
Medium Saute Pan - for veggies<br />
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1) In a plastic bag or tupperware, mix 2 tsp olive oil, garlic, garlic powder, cumin, paprikas, chipotle, hot sauce, salt and pepper to make almost a paste. Add in your chicken strips and rub around until well coated. Let sit in the fridge at least 20 min.<br />
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<span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; color: black;"><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; color: black;">2) Get both of your pans on the heat. Veggie pan on medium-high with 1 tsp cooking oil, Grill pan on high (no need to add oil to grill pan since it's in the marinade, but you CAN wipe it down with olive oil on a paper towel just to ensure no sticking).</span></span></div>
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3) Cook the veggies until slightly browned and tender-crisp (8-10 min) and the chicken 2 min per side.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj412CW2j9RhnEnZ2up00qvKcqxi3yXgO9APWrCKjq1a5RXJnNDoP2w5qTmG0V4avKJP-R1hx-Rr6jdu0ju_jsBrHVf4xtMzgx0P0mCFkvsYcPiqH3pSC8Cd1hGPfpyAcppAlqTN2F_L2k/s1600/veggies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj412CW2j9RhnEnZ2up00qvKcqxi3yXgO9APWrCKjq1a5RXJnNDoP2w5qTmG0V4avKJP-R1hx-Rr6jdu0ju_jsBrHVf4xtMzgx0P0mCFkvsYcPiqH3pSC8Cd1hGPfpyAcppAlqTN2F_L2k/s320/veggies.jpg" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIn6MZlkPFJV-z8_bqDr7wzbXg7Y2AjaSokEBH78a2PHt6NR-YhTZVlY2yciO6GqBpVOV4cTcu-QSkHNfV1GN9R89zdrkZpFb3a9067-EAq_SCFaIugk-CZWiacOOA3aaW8WCtSPTnkLY/s1600/chicken.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIn6MZlkPFJV-z8_bqDr7wzbXg7Y2AjaSokEBH78a2PHt6NR-YhTZVlY2yciO6GqBpVOV4cTcu-QSkHNfV1GN9R89zdrkZpFb3a9067-EAq_SCFaIugk-CZWiacOOA3aaW8WCtSPTnkLY/s320/chicken.jpg" width="320" /></a></div>
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**If using a grill pan, throw the veggies on it after you've removed the chicken to get some really nice grill char**<br />
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4) When everything is cooked, toss together and cover with tin foil for five minutes. Then you're free to either eat it as is or over romaine lettuce for a big old fajita salad and top with 2 tbsp fresh salsa (if you want).<br />
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<b>With the recipe as is, here are your stats for the whole thing: </b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio-0EOCxTo-kT9jF8-JpRNL2a1_-WrslZpgcLN-YB2XAxegWDYQOv4eiptUMtACSUmxQJGPrxXjyoRQd7vRy-UJBzjdzOzna3EANmJZ0L8xIkxCBC5c-OkRHBJAeqqWMgZfgy0fObQHMU/s1600/Done.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio-0EOCxTo-kT9jF8-JpRNL2a1_-WrslZpgcLN-YB2XAxegWDYQOv4eiptUMtACSUmxQJGPrxXjyoRQd7vRy-UJBzjdzOzna3EANmJZ0L8xIkxCBC5c-OkRHBJAeqqWMgZfgy0fObQHMU/s320/Done.jpg" width="320" /></a></div>
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<b>463 cal</b></div>
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<b>37g carb (30%)</b></div>
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<b>45g protein (35%)</b></div>
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<b>20g fat (35%)</b></div>
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<b><br /></b></div>
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<b>After you have your fruit addition (or 60g sweet potato):</b></div>
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<b>39.2% Carb</b></div>
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<b>29.8% Fat</b></div>
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<b>30.9% Protein</b></div>
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I hope that was easy enough to follow. I tend to get a bit ramble-some when I type recipes. Let me know if you have any questions.</div>K.http://www.blogger.com/profile/17526796247326508361noreply@blogger.com0tag:blogger.com,1999:blog-7001808834532627508.post-4213860929012080182012-07-03T16:52:00.000-07:002012-07-03T16:52:04.220-07:00Team Work = Dream Work!Ok team CHARLIE!! Yolanda asked me to post some healthy recipes and I thought quickly making a blog that you guys can check out would be the easiest way to go. I'll try and put up at least one recipe a day - and any time I make a meal that hits the ratios I will DEFINITELY post it here. If anything, maybe this will give you some new ideas - I know eating right can get kind of boring sometimes.<br />
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That being said, for most of the recipes I put up, especially dinner recipes, there will be notes like "have a cup of cherries, or other fruit, for dessert" or "have a 1/4 sweet potato on the side". Obviously, this is because the recipe itself doesn't hit the 40% Carb, 30% Protein, 30% Fat ratio. I will try to make as many of them full meals with the right ratios, however, often times cooking oil is needed and that jacks up the fat %, requiring an additional food that maybe doesn't make total sense with the meal.<br />
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I'm figuring this out, too, and will try to tweak my recipes that I already use to fit the ratios, but you gotta bare with me. The hardest part for me, as it seems with many other 732-ers that I've talked to is hitting the carb ratio. It's either a crap ton of veggies, or adding potatoes back into out diets, which many of us aren't used to. I did some research (MarksDailyApple.com is a great source), and it seems that potatoes, ESPECIALLY sweet potatoes, maybe aren't as bad as we thought. The consensus seems to be to listen to your body and if you eat them and feel shitty - stop eating them. Fresh fruit and fruit juice (FRESH SQUEEZED!) is another way I've been able to start balancing out the ratios as well.<br />
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We're already doing great, keep it up!K.http://www.blogger.com/profile/17526796247326508361noreply@blogger.com0