I realized after writing my last post I didn't go into detail about what I am doing for  meal prepping. OK, I forgot to take pictures too. Let me tell you, meal prepping has been a life saver. It takes the fuss out of what I am eating for the week. Also, I works for those days that I have not felt well enough to cook. I just pop a meal in the microwave and go. Works for me!

Challenge Accepted: The FiberChoice 30 Day Get Picky Challenge

Sponsored Post

Losing weight and maintaining weight loss is not for the faint of heart. It truly takes hard work and dedication but for some of us there are challenges and obstacles beyond our control that makes the process much more difficult. I've been on my journey to living a healthy life for awhile now and I decided to changes things up to give myself that extra boost. 

Mean Plan Saturday #3

It's time for me to post my meal plan for this week. I do apologize that I am a day late. I wrote it out and fell asleep with my laptop and everything. LOL! Anywho, you will see juices listed in this week's meal plan. I have a separate post about why I'm adding them in scheduled for tomorrow.

Please remember that I am going back to intermittent fasting for a bit. So, you will not find breakfast listed. If you would like to know why I removed breakfast, please read my last update.

Heroin Wings - Adapted Version

Heroin wings are a staple among low carbers. I have heard about them for years but never gave them a try until recently.  I think they are quite yummy and I wanted to share my adapted version of the recipe. I do apologize but I do not know where I found the original recipe.

4 Chicken wings, cut into sections
1/4 C Shredded Parmesan cheese
1 tsp Parsley
1/4 tsp Oregano
1/2 tsp Paprika
1/8 tsp salt
1/2 Stick Butter
Pepper to taste

I also added adobo and garlic powder. That just me and I add them to everything.

Direction:
Preheat over to 350 degrees. In a bowl, combine Parmesan, and spices. Melt butter in a separate baking dish. Dip wings in butter and follow by dredging in Parm and spice mix. Place wings on a lined baking tray and bake for 45 mins. 

Meal Plan Saturdays #1

It's time for Mean Plan Saturday. I know I haven't posted a meal plan in a bit, but I want to start posting them again every Saturday. Planning my meals has been a tremendous help for me to stay on track. If I don't have a plan, I eat all types of crazy mess. I hope by sharing my plan that I can encourage and assist anyone who needs it. This meal plan is induction-friendly, so if you are on Atkins, you are more than welcome to give it a try. I will update some foods with links to the recipe on the day it is scheduled.

Are you ready? 30 day challenge start Nov 1st!

If you don't follow me on Twitter or Facebook then you may be a bit lost.  I know I haven't posted food pics and recipes lately. It seems like my latest post have documented my health challenges and how I'm handling them. At little depressing I will admit. So, this is what I'm up too... In an effort to get back on track and get back to why and how I started this blog, I am posting every day in the month of November on Instagram. Each day I will post what I am having for dinner. If it is something new that I haven't posted a recipe for, I will post it here on the blog.

Meal Plan for 4/29 - 5/4

Hello All!!!

I'm working on my menu for this week a little late. I'm also making my grocery list at the same time. I never did make it last week so I have a few things that I need to add to my last list. Sadly, I was scheduled to go on yesterday but was feeling lazy and for that most of my coupons expired. It just dawned on me while I was writing this post. It's a shame but lesson learned.

Here goes the menu for this week:

Mon and Tues: Baked chicken and green beans

Wed: 

Lunch: Egg Drop Soup and grilled chicken breast
Dinner: Buffalo Wings

Thur: 

Breakfast: Green Juice III w/w/1 scoop of BioPro Protein and KyoGreen
Lunch:  Grilled Salmon and Steamed Broccoli
Dinner: Turkey Burger w/cheese, mayo, ketchup, and turkey bacon

Fri:

Breakfast: Green Juice I w/1 scoop of BioPro Protein and KyoGreen
Lunch: Chicken and Spinach salad
Dinner: Steak w/onion, pepper, and mushrooms & Shrimp Alfredo using Dreamfield's Pasta or Tofu noodles

Sat:


Breakfast: Green Juice II w/1 scoop of BioPro Protein and KyoGreen
Lunch: Fried Cheese and Bacon Cheeseburger
Dinner: Tuna on a Spinach Salad (spinach, olives, bacon bits, feta, and dressing)

I normally don't eat breakfast but I'm trying to add juice in after runs and workouts. I slacked earlier this week and I have a busy day today so a juice today is out of the question. Also, I have a review coming for the BioPro Protein.

What's on your menu for this week?

Meal Plan for 4/21- 4/27

Hello Low Carber!

I need to get back to posting my meals for the week. You will notice I do have a few complex carbs in the mix for the week because I'm upping my cardio and adding strength training back in. I adding the carbs on the days I run and workout. Friday and Saturday evenings are in limbo. I have friends coming in town for a hair show this weekend and I already know Fri I will be having Chicken and Waffles at Gladys Knight's restaurant. Saturday, I'm not sure if the ladies want to go out or have me cook. I do know I will try to find a low carb option on the menu of where ever we go.

 Lastly, I'm still doing intermittent fasting but I opened up my eating menu to 2pm - 10pm. This should be more than enough time for me to eat a nice lunch and dinner. If you are wondering why so late, I'm up normally until 2 or 3 am and I've been known to forget to eat. This helps me eat when I remember without guilt and not be hungry in the middle of then night.

Here is the plan so far:

Sun:
        Lunch: I forgot to eat lunch today and doubled the amount for dinner, except the broccoli.      I  just had one portion of that b/c it is high in carbs.
        Dinner: Baked chicken breast, broccoli w/cheese, and sauteed mushrooms

Mon:
         Lunch: Green juice w/a scoop of unsweetened and unflavored protein powder
         Dinner: Baked Chicken Parmesan w/broccoli

Tues:
          Lunch: Oatmeal w/pecans, peanut butter, almond milk, and protein powder
          Dinner: Chicken Roll Ups and green beans

Wed:
            Lunch: Baked wings and tomatoes w/mozzarella
            Dinner: Corned beef and cabbage

Thurs:
           Lunch: Baked Tilapia and salad
           Dinner: Corned beef and cabbage

Fri:
      Lunch: Juice w/a scoop of protein powder
      Snack: Tomatoes and mozzarella
      Dinner: Chicken and waffles w/butter and syrup?

Sat:
       Lunch: Bacon and eggs
       Dinner: Unsure

I plan on running and working out three times each this week. I'm going to run Mon, Tues and Fri. I plan to lift weights on Mon, Wed, and Fri. On Wed and Thurs I will workout using a video, ONdemand, or the elliptical
       

Happy Holidays!

I hope everyone has a safe and wonderful holiday! I will be staying on track. The only catch is, I'm not cooking. I will be dining with friends who happen to be vegetarians. So, I will be doing a lot of questioning about what is in each item.

Crustless Quiche (Lighter Version)

Hello all,

I decided to try a different quiche from my normal one that is lighter and not as rich. I also used sausage instead of bacon. I hope you like it. It’s really quick and simple to put together.

As usual, I use garlic and adobo in everything. Please season to your taste. 

Ingredients:

6 eggs

½ Roll Sausage (your fav brand)
2 oz Mushrooms
4 oz Sharp Cheese (shredded)
¼ C. Unsweetened Almond Milk

Brown sausage and set aside. Use grease from sausage to sauté mushrooms. In a bowl mix eggs milk and seasonings of your choice.  In a baking dish layer the sausage, mushrooms and cheese, evenly in that order. Lastly, pour egg mix over make sure other items are covered. Preheat over to 350. Bake for 20-25 mins.

Be sure not to overcook the quiche like I did. I left it to take a shower and overcooked it just a tab. It’s still delish.

Chicken Roll Ups

I'm sorry but this post doesn't have a pic. I ate it before I remembered to take a pic. I know I'm horrible. I'll do better:)

Anywho, this recipe is super simple. I found it a couple of years ago online and made it my own. I would suggest using large chicken breast and splitting them in half to make two servings. I use garlic and adobo seasoning in everything.


Ingredients:

3 Large Chicken Breast (split in half)
8oz Cream Cheese (softned)
1/4 C Dried Chives (or to your taste)
12 slices Bacon

Toothpics

Cut each breast in half. Mix with chives and your favorite seasonings. Season breast to your liking and lay breast with cut side up. Place 2 TB of cream cheese on each breast. Roll each breast and wrap with two slices of bacon. Use toothpics to secure bacon and ends of chicken. Place in an oven at 350 for 30-45 mins or until bacon is done.

Meatless Mondays



So, I'm at it again! I don't know what I was thinking but I added another challenge this month, Meatless Mondays. This Mon was a little difficult because I was not at all prepared. I was staring in the fridge hoping something meatless would jump out and say, "eat me!" Yeah, it was bad. I forgot that I said I was going to do all juice and protein shakes on Mondays to make it meatless. So, next week I will be better prepared. I plan to hit up the Farmer's Market this weekend.

This challenge started in my running group. We have not set an end date for this challenge. I'm just going to take it month by month. I'm going to say from now until the end of Oct. At that time I will reassess how I've done for the month and decide if I want to continue.

Wish me luck!


Anyone want to join me?

Sept Challenge

 

Hello All!

So, Sept is my birthday month and I wanted to be back in a certain size. That goal didn't happen. I still believe it was from the extra running b/c I lost everywhere but my thighs. This month I'm going super hard. My 35th birthday is on the 28th and I must have a better body.

 

My goal for this month is to eat as clean Low Carb as I can. That includes fruits, veggies, and meats. I'm going to cut back on my frying. I still lose when I have my buffalo wings but I'm going to do more baking this month. Plus, my baked version of wings are just as good. I'm having some tonight as a matter of fact. I'm also trying to cut back on my peanut butter and plantain consumption. I've discovered that homemade banana ice cream over plantains, topped with peanut butter, SF fudge, and coconut is quite addictive. Delicious but I think I went a little over board on a very good thing. hehe 

 

 

Anywho, here are my plans:

• Juice no more than twice a day followed with protein
• Stay consistent with my water intake and cut back on flavor packets in my water
• Exercise 5-6 days per week
• Eat clean LC
• Get more sleep (even if I have to take my sleep meds)
• Stretch daily (yoga or basic stretching)
• No eating out unless I'm with friends 
•  
•  

If anyone would care to join me, you are welcome to do so. I will be back tomorrow with pics and measurements. 


XOXO,

Tiki

Eggplant Bake

 

I was out of Parmesan cheese so I had to think quick.

Sorry the pic is so dark...cell phone camera




1 lb ground beef, cooked and drained
1 large eggplant, cut into chunks
1 1/2 C. of Tomato and Basil sauce (low carb sauce of your choice)

2 Large Eggs

2 slices of Sharp Provolone Cheese (that was all I had)
3 slices of Sharp Cheddar Cheese

Italian Seasoning


Brown ground beef and drain. Use eggs mixed with water to create an egg wash. Toss eggplant in wash. Then place in LC flour of your choice. I used soya flour. Deep fry until brown and drain. In an oven safe dish mix ground beef, eggplant, and sauce. Top with cheese and sprinkle with Italian seasoning. Bake at 350 for 20-25 mins or until cheese has browned slightly.

I used my usual seasoning on the eggplant batter and ground beef: adobo, garlic, lawry's, salt, pepper and onion powder.

Goals for August?

                                 



July is coming to an end. I didn't meet my measurement goal but as I stated before I believe I know why. I'm starting to think about my August goals so that I can post them. I know I'm keeping my two a days but I think I'm going to back off beef a bit. I realize I ate a lot of beef this last month. Seriously more than normal. Anywho, come on everyone and let's start planning for next month. 

Do you know what you are going to remove, add, or modify for August? Please share

Keeping it Juicy!!!

Oh yes, I'm still keeping it juicy. It's time to let my hair down. Hope ya'll ready for the other side of Tiki to come. Confused...just wait. The upcoming weeks will be an eye-opener.


Anywho, on to the topic of today... Contrary to what some thing it is possible to do low carb and still juice. As a matter of fact, I'm still in moderate ketosis. I credit my ability to juice and stay in to the amount of cardio I do. I believe I'm burning off the carbs in the juice I take in and then some.

The biggest thing for me on this journey is not being afraid to experiment or get kicked out of ketosis. I know how to get right back in and that it takes my body two days. So, I'm good with the consequences of my experiments. It's not for everyone but it works for me.

So, I'm going to keep it juicing until I get tired. I don't see that happening anytime soon!

What I've added new to my juices:

Cherries (anti-inflammatory)
Pears
Watermelon (keeps me hydrated beyond belief)
Kiwis


Thinking of adding broccoli. *clears throat* I'm going to think long and hard about that one. LOL


ETA: Broccoli is a no go! Eww...not my cup of tea at all!!! 

What's new in your journey? Any new discoveries?

Sizzling-Lowcarb: Mediterranean Flax Bread

Reblogged from Saskia's Sizzlizng Lowcarb Blog: This recipe was posted by one of the members of a low carb group I belong to on FB.



                                      

Sizzling-Lowcarb: Mediterranean Flax Bread:

"I used the Atkins Muffin in a Minute (MiM) recipe as a base for this "bread". Because of the grainy texture of the mim's I prefer baking them in the oven. I use this 'bread' to make grilled cheese sandwiches or as toast. I got 28 slices out of the entire loaf. If you plan on making grilled cheese sandwiches with them you will probably use 4 slices per person. That is why I gave the nutritional info per serving of 4 slices."

Servings: 7 Yield: 28 slices

4.4 oz Butter ( 125 gram) at room temperature 8 egg (medium) 1½ cup  ground flax 2 tsp cream of tartar ½ tsp garlic powder ½ tsp parsley ½ tsp thyme ½ tsp oregano ½ tsp salt ½ tsp Splenda (optional) ¼ tsp pepper butter or oil to grease the baking form

1    Use an electrical mixer to beat the butter until it is creamy. 2 Add the eggs one by one. Do not add another until the previous one is completely mixed 3 mix the dry ingredients in another bowl 4 Add the dry mix ¼ cup at a time through the eggs and butter mix. 5 Preheat your oven at 320°F (160°C) 6 Put the batter into a greased loaf tin or cake form 9.5 inch (24 cm) 7 Let it rest for 5 minutes 8 Bake the "bread" for about 35-45 minutes. Let it cool down and slice into very thin slices. 9 Use them to make grilled cheese sandwiches or just eat as 'bread' or toast.

Tips You can freeze this as individual slices or completely

Nutrition Facts Nutrition (per serving): 381 calories, 288 calories from fat, 33,3g total fat, 225,4mg cholesterol, 250,3mg sodium, 491,9mg potassium, 10,9g carbohydrates, 9,2g fiber, <1g sugar, 12,6g protein, 1,7g net carbohydrates.

Oven Temperature: 320°F

Today's Tip: Late night hunger!

This is a bit different from my last tip. That tip was for constant all day hunger. This if for those who are hungry around 1 am. If you are like me you can't go to bed hungry.

If you are hungry late at night, I suggest eggs cooked in butter, fat bombs, or something with a nice protein/fat ratio. Items that are somewhat light that won't keep you up. The fat and protein will fill you up and keep you full until the am. I also like turkey pepperoni filled with laughing cow cheese. Whatever you choose be sure it has fat and protein with almost no carbs.

Hunger Issues?

If you are low carbing and experiencing hunger it could be due to one of a few issues.


1. Not enough fat or protein in your diet. First try upping your fat intake to see if that will help


2. You are close to goal weight and exercising. I've experienced this myself. When I was within 10 lbs and running and working out, I was often ravenous shortly after finished my exercise.


3. You are simply not eating enough. It's low carb not low calorie. Women should be eating b/t 1500-1800 cals per day if they are doing Atkins. Try eating a bit more or including snacks durng the day. 


4. You may be dehydrated. Some people confuse hunger with their body's please for hydration


If you are able to find Keto-stix check to see if you are in ketosis. Most people in ketosis report diminished hunger. Please don't worry b/c the sticks don't work for everyone but they do for most. 


Hope these help!

Fat Bombs

I got this recipe from Stacy who is a member of one of the groups I belong to. It's one of those things that has to grow on you if you are not a dark chocolate fan. This recipe is meant to be an easy means to get your protein and fat in. I ate one with a cup of coffee for breakfast. Also, I was running low on coconut oil so I only use 1/2 C.

Recipe:

1 C Peanut Butter
1 C Coconut Oil
1 Stick Butter
1/4 C Walnut Pieces

Chocolate Topping
1 Tbl Sugar Free Vanilla Syrup
2 Squares Unsweetened Baker's Chocolate
2 Tbl Butter

Melt peanut butter, coconut oil, and butter until it's easy to mix. Line muffin pan with muffin tins. Place walnut pieces in the bottom of each tin. Fill is tin with PB mixture. Place in fridge until it solidifies. Melt chocolate and butter. Mix in syrup and top each tin with chocolate mixture.