Sunday, August 31, 2008

New Addition!!!

I created a family photo album to share pics and to store older pics. That way family and friends who feel so inclined can pop over and view pics of us from the past and present any time they want to. The pics go back as far as when Prince Charming and I got together. I have added it to my nav-bar under the header at the top of the page.

Click the pic below to view the Family Foto Album

Friday, August 29, 2008

Friday Five

I weighed in at a relative's house yesterday. I am down 1o lbs in two weeks! I am so proud of myself. I even turned down cheesecake yesterday! Even with people trying to convince me that a little bit wouldn't hurt me.

Five Frequently Asked Questions regarding ketosis:
  1. What is Ketosis?

    Ketosis is a biological process whereby the body switch to primarily burning fats as a source of fuel. Ketosis occurs when body fats are broken down into ketones.

    Ketosis works by breaking the cycle of excessive insulin, which prevents a normal functioning body from converting fat tissue into fatty acids and ketones to be use as a source of energy.
  2. Is Atkins Ketosis safe ?

    Atkins Ketosis without caloric restriction is safe and poses no danger to heart, kidney, blood or bone health. Some individual may experience bad breath as a side effect of Ketosis.
  3. What are Ketones?

    Ketones are the by-products of burning fat. The more fat you burn the more ketones are release in your urine. Ketones in your urine is chemical proof that your body is burning fat.
  4. How do I test for Ketones?

    Lypolysis testing strips are extremely convenient aid to measure ketones in the urine. Refer to the package labels for measurement of the level of ketosis.
  5. How long does it takes to get into Ketosis?

    It takes two days for the body to get into ketosis as the body can only store a two day supply of glucose in the form of glycogen. Controlled carbohydrate intake while on atkins diet results in depletion of the body glycogen store.

click pic below to enlarge

Thursday, August 28, 2008

Thursday Thirteen #1

Thirteen Things Tip for Low Carb Eating
  1. Read labels for everything. This is very important so that you can familiarize yourself with carb counts. It is very useful to get a good carb. counter to keep on hand as well.
  2. Keep a low-carb snack like nuts or seeds on hand in your desk or locker at your place of work so you are not tempted by the snack vending machine or coffee cart.
  3. Plan meals ahead so you don't find yourself hungry with nothing suitable to eat..
  4. Shop the perimeter of the grocery store where the unprocessed foods such as meat, cheese and vegetables are usually placed. Snacks and other junk foods tend to occupy the center aisles. Avoid those where you may be tempted.
  5. Have a small snack high in fat or protein if you're hungry between meals.
  6. Drink at least eight glasses of water each day. Water hydrates and washes toxins from your body. Your eight-glass count includes only water.
  7. When you feel hungry, eat until you feel satisfied but not stuffed.
  8. If you find yourself plagued by food cravings, increase your intake of fat and protein and cut back on carbohydrates.
  9. There's no time limit for staying on the Induction phase. And feel free to cut back on your carb intake whenever you get blown off course.
  10. If you crave something sweet, enjoy a cup of hot cocoa made with unsweetened cocoa powder and sucralose, or reach for a handful of berries once you're past Induction.
  11. Always try to eat natural unprocessed foods: fresh vegetables rather than canned, brown rice rather than white rice, a handful of nuts rather than chips, and so forth.
  12. Stock your refrigerator before you start. Keep quick and easy snacks ready. If they are already prepared, I’m more likely to reach for them
  13. Take a picture: It is important thay stay motivated. Take a picture of yourself before you follow the diet and share it with your partner, friends, colleagues and family members.

Get the Thursday Thirteen code here!

The purpose of the meme is to get to know everyone who participates a little bit better every Thursday. Visiting fellow Thirteeners is encouraged! If you participate, leave the link to your Thirteen in others' comments. It’s easy, and fun! Trackbacks, pings, comment links accepted!

Wednesday, August 27, 2008

Hamburger Cabbage Casserole

Hamburger Cabbage Casserole

1 lb lean ground beef
1 small head cabbage
1 can rotel tomatoes (can use regular tomatoes if you don't want the kick)
shredded cheddar to taste

brown the ground beef with spices preferred
chop cabbage and add to beef until cooked down some
throw in the can of rotel tomatoes
after it's all cooked nicely throw in your cheddar to taste. the cheddar and juice from the rotel make a nice cheese sauce.

Ice Cream Reese Cup

Ice Cream Reese Cup

1 package sugar free chocolate instant pudding
1 cup heavy cream
1 cup ice water
2 tablespoons peanut butter

Fill a mini muffin tin with small paper liners. Mix the pudding mix, heavy cream and ice water. Fill cups 1/2 full and then add 1/4 teaspoon peanut butter. Top with remaining pudding mix. Freeze until solid and then store in ziploc bag. Makes 24.

Per Serving (excluding unknown items): 42 Calories; 4g Fat (89.8% calories from fat); 1g Protein; 1g Carbohydrate; trace Dietary Fiber; 14mg Cholesterol; 11mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1 Fat.

Coconut Bark

Coconut Bark

2 tbsp coconut oil
1-2 tsp. splenda
1 tbsp. cocoa

Melt coconut oil in small pan. Once clear (like water), add cocoa and let bubble for a few secs. Add splenda and mix well. Pour mixture into a shallow dish that is lined with tin-foil (a sandwich plate with a lip works well). Place in freezer and take out when solid. Break up into smaller peices.

*** This recipe can be increased in size --

Orange Chicken

Orange Chicken

4-5 chicken breasts
1 can diet orange soda
1/3 cup soy sauce

Combine chicken, soda and soy in gallon freezer bag. Refrigerate overnight. Bake at 350 degrees for 1 to 1 1/2 hours. Basted it every now and then while it is cooking. I have also made this in the crock pot it has wonderful flavor.

Chocolate Toffee Bar

Chocolate Toffee Bar (induction friendly )

1 stick of butter
1/2 c. splenda granular (yes it has to be Splenda and it has to be granular or no "toffee")
1 heaping tsp cocoa powder

Heat butter in a saucepan on med/high heat, allowing it to brown a bit (not much about a golden hue) and bubble. Add Splenda and cook for a few minutes, stirring at 20 second intervals. Then add cocoa powder. Stir constantly and cook a couple more minutes. Remove from heat.

Line a pan with foil or parchment, something to prevent sticking to pan. Pour into pan and freeze.

Notes: Additions can be made to this like PB, raspberry flavor, etc... There really is no limit.


Brown some ground beef, drained it, then stir-fried it with chopped cabbage. Cook it until the cabbage is tender then season to taste.

Makes about 8 servings

Per Serving: 215 Calories; 13g Fat; 20g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs

Creamed Cauliflower

Creamed Cauliflower

head of fresh cauliflower
1/2 cup of heavy cream
1 cup of grated cheddar cheese

Cut up cauliflower and cook in water until tender.
Drain or let it cook off.......Add cream and cook till it thickens about 5 minutes.
Mix in cheddar cheese and let it melt.

Cabbage Alfredo

Cabbage Alfredo

Thinly sliced cabbage "noodles"
1-2 T Butter
1/4c cream
1/4 c dry grated parmesan

Brown cabbage in butter until tender and crispy. Add 1/4c cream and 1/4 c dry grated parmesan cheese. Salt and pepper to taste.

Tuesday, August 26, 2008

Getting Better

I am feeling more energetic today. Now that could be because Princess Mag-pie slept so wonderfully last night, or I could be getting through the induction flu, but either way I will take it.

I made Hamburger pizza the other day. It was a big hit with my family and I liked that it was so simple to make. I am even planning on making it again later this week. I like easy recipes that take very little time to prepare.

There is a group up the road which are planning a six week boot camp style workout. I would like to attend but I am a little worried about tackling something that big this soon after my c-section.

My plan for supper tonight is simple, just a grilled pork chops with a few grilled zucchini, mushrooms, and peppers.

Monday, August 25, 2008


While searching for something sweet to eat, I found this recipe which sounds positively heavenly. I am definitely going to be buying some sour cream so that I can make this.

1 cup heavy cream, whipped
8 ounces cream cheese, softened
8 ounces sour cream
3/4 cup granular Splenda or equivalent liquid Splenda
2 teaspoons vanilla
Fruit, not included in the counts

Beat the cream cheese, sour cream, Splenda and vanilla until smooth. Fold in the whipped cream. Serve with fruit, if desired.

Makes 4 cups or 6 servings
Do not freeze

With granular Splenda:
Per Serving: 366 Calories; 36g Fat; 5g Protein; 7g Carbohydrate; 0g Dietary Fiber; 7g Net Carbs

With liquid Splenda:
Per Serving: 354 Calories; 36g Fat; 5g Protein; 4g Carbohydrate; 0g Dietary Fiber; 4g Net Carbs

Sunday, August 24, 2008

Induction flu

I am thinking I am experiencing the Induction flu. I looked it up and I found out that this is normal and it is temporary. It is basically like I am withdrawing from sugars like an addict withdraws from drugs. It is actually a good sign that my body is reacting to this change in diet and I will feel better once I get acclimated to this way of eating.

At the beginning of induction phase, you will be withdrawing from sugar and caffeine. For these substances to leave your system, it may takes around 3 to 7 days. During this period, you may find that withdrawal from these substances causes you to have nausea, headaches, "brain fog" , diarrhea, and muscle cramps. This is also known as "induction flu." If you suffer from these symptoms take heart- they are very temporary. Soon, you will wake up fresher and more energetic than you’ve had in years, your moods will stabilize, and your hunger will disappear.

Supper tonight

NO CRUST PIZZA (Thanks Linda)
1 pound ground beef
1/2 teaspoon salt
1 teaspoon dry minced onion
1/4 teaspoon Italian seasoning
1 clove garlic
1 tablespoon parmesan cheese
1/4 cup pizza sauce
4 ounces mozzarella cheese
2 ounces canned mushrooms
11 slices pepperoni

In a greased 10-inch glass pie plate, mix the ground beef, salt, onion, Italian seasoning, garlic and parmesan cheese. Press into the plate to form a crust. Top with the pizza sauce, mozzarella cheese, then the mushrooms and pepperoni. Bake at 350º 40-45 minutes. Carefully remove the "pizza" from the pan and place on a serving plate. Discard the grease.

Makes 4-6 servings
Can be frozen

Per 1/4 Recipe: 330 Calories; 23g Fat; 26g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Net Carbs
Per 1/6 Recipe: 220 Calories; 15g Fat; 18g Protein; 2g Carbohydrate; trace Dietary Fiber; 1.5g Net Carbs

As you can see in my photos, there is cheese over the top of everything. That's how I made it this time, but next time I will put all of the cheese under the toppings. It looks more like a pizza that way. Also, this starts out looking quite large when you press the meat into the pan, but it shrinks quite a bit. What I thought would make 6 servings, turned out to be closer to 4 servings. With all the meat and cheese, though, it is pretty filling. I might try using half Italian sausage and half ground beef sometime.

Here's what the whole pizza looks like:

Saturday, August 23, 2008

Little successes

I had horrible cravings last night. My hormones were playing havoc with me and there was nothing more I wanted than to break into a big bowl of something sweet and bad for me. I held out and had a high protein snack instead. I am proud of me for not breaking into Princess Belle's chocolate bars she has in the cupboard.

I made myself something different for supper. I wasn't feeling like what I had planned so I made something easy and carb-o-licious for Prince Charming and Princess Belle and for me I made something different.

I cooked two all-beef patties in a cast iron pan with some mushrooms and zucchini. I added some seasoning and a little cheese on the patties. It was really good. Easy and delicious.

Friday, August 22, 2008

My first goal

I started to search through my pre-pregnancy clothes to find things to wear. I did find some things but, surprise surprise, most of it doesn't fit me anymore. But I did find one of my former favorite pairs of jeans and they weren't too far off from fitting me. So, they are my first goal. I want to get into those jeans again. It is a good goal and it is attainable.

Thursday, August 21, 2008

Thursday's Thoughts

I have to practice positive talk to myself. Whenever I look at this flabby mess that is my belly, I have to remind myself that I just started again and this weight will come off. I hate how I look right now, but I can live with it, if I view it as temporary. Incidentally, I checked and I am in ketosis. I LOVE that. At least if I can't weigh in, I can be fairly confident something good is happening if I am in ketosis.

My breakfast this morning was yummy yummy! I love when I can come up with satisfactory foods that I really enjoy.

I made a mock danish and then I added 1 tbsp of cocoa. (I also added 1 tbsp of peanut butter but I am aware that peanut butter is not really a part of the induction list. It was yummy yummy though.

For lunch, I cooked up some ham, with a dollop of cream cheese in the middle and topped it with an egg and some cheese. I don't know what you would call it, but I would call it yummy!

Wednesday, August 20, 2008

Wednesday Weight talk

I still can't weigh in yet, I still have yet to get a working scale. It is driving me a little crazy, but I am sticking to my plan. I feel like I am working hard, so we will see the results when we can see them.

I will admit that I hate the way my stomach looks right now, but I just keep reminding myself that I just had a baby and I have time to lose that weight.

I have to say, my meals have been quite a hit so far. Princess Belle, who is a hugely picky eater has polished off all the meals I have prepared so far. She is even preferring the vegetables to the french fries I prepare to accompany her meal (don't worry, not mine).

This is me and my little one:

Tuesday, August 19, 2008

Smothered Chicken--Supper Tonight

Click to see a close-up

6 boneless chicken breasts
Salt, pepper, and desired seasonings to taste
8 ounces fresh mushrooms, sliced
1 green pepper, chopped, about 6 ounces
1/2 cup onion, chopped, 2 1/2 ounces
1 clove garlic, minced
8 ounces cheddar cheese, shredded

Flatten the chicken, if desired; sprinkle with desired seasonings. Grill until done to your taste. Meanwhile, sauté the mushrooms, green pepper, onion and garlic in butter until tender. Place the grilled chicken on a baking sheet, cover with the vegetables, then smother with cheese. Bake at 350º about 5 minutes, until the cheese is melted.

Makes 6 servings
Do not freeze

Per Serving: 332 Calories; 18g Fat; 38g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs

This is a simple, tasty recipe that could easily be varied. Other vegetables, such as zucchini, could be added and diced bacon might be nice cooked with the veggie mixture. Click the photo to see a close-up.

Monday, August 18, 2008

Monday Mumblings

Well I restarted my diet three days ago on Saturday. I am doing well. I am doing my best to stick to the diet and so far I am succeeding. I am enjoying creating new and interesting scrambled eggs for breakfast. I choose random veggies and cheeses and meats and add them to my eggs. It is lots of fun. Tonight I am making Pork Chops and Roasted Vegetables for supper. I am really looking forward to that.

To view my menu plan for the week, click here.

Sunday, August 17, 2008

Zucchini Skillet Lasagna -- Supper Tonight

Zucchini Skillet Lasagna


1 pound ground beef (0)
1 clove garlic, minced
1/2 cup yellow onion, diced (5.9)
1 cup cottage cheese, creamed (4/.6)/3.4
1 large egg (.6)
1 tablespoon dried parsley(.2)
1 tablespoon parmesan/romano cheese (0)
1 tablespoon Italian seasoning (0)
1 pound zucchini slices (12.53/5.18/7.35)
8 ounces Bella Vita Low Carb Pasta Sauce (8)
16 ounces shredded mozzarella cheese (8)


Mix cottage cheese, egg, dried parsley flakes, 1 tablespoon dry Parmesean/Romano cheese mixture

Slice 1 pound zucchini in 1/8" slices.

In large skillet cook ground beef and onion till all pink in meat is gone and onion is clear. Add 1 clove minced garlic, stir in Hunt's tomato sauce. Heat through.

Place zucchini slices over ground meat mixture. Cover zucchini slices with cottage cheese mixture.

Cover and cook on medium heat till zucchini is fork tender and most of liquid is cooked off. About 45 minutes. It may be necessary to cook for a while without lid.

Turn off heat and cover with shredded mozzarella cheese. Cover a few minutes till cheese is melted.

Per Serving (excluding unknown items):

314 Calories; 21g Fat (59.9% calories from fat); 24g Protein; 7g Carbohydrate; 2g Dietary Fiber; 105mg Cholesterol; 716mg Sodium.

Saturday, August 16, 2008

Chicken Cordon Bleu -- Supper tonight

Chicken Cordon Bleu

4 servings
4 boneless skinless chicken breasts
8 slices of ham; thin
4 oz Bleu Cheese (or Swiss if you prefer)
1 Tablespoon melted butter
1 Large egg; beaten
3/4 cup Parmesan cheese

Preparation Method:

Pound chicken breasts to about 1/3" thick. Place ham on breast then 1/2 oz of bleu or swiss cheese. Roll up; securing with a toothpick. Dip each breast-roll into a mixture of the melted butter and beaten egg. Roll in Parmesan cheese and place in buttered baking dish. Bake at 350ºF for 30 to 35 minutes or until browned and tender.

Less than 1 gram per serving.

Friday, August 15, 2008

Atkins Revolution Wraps variation

makes 6 8-inch wraps

6 large eggs (3.6 )
3 ounces cream cheese, softened (3.0)
1 teaspoon onion powder (1.4)*
1 pinch salt (0)
1/4 teaspoon cream of tartar (0.6)
6 8-inch cake pans (the disposable aluminum ones are perfect for this)

Pre-heat oven to 300 degrees.
Butter the bottoms and lower 1/3 of the sides of the cake pans. Set aside.

Separate the egg whites from the egg yolks. To the egg yolks add the cream cheese and onion powder. Mix well and set aside.

To the egg whites, add the cream of tartar and salt. Beat the egg whites until it forms very stiff peaks.

Fold the egg yolks into the egg whites. Do not overmix because the egg whites will provide the "leavening" for the wraps.

Using two tablespoons, drop the the mixture into 6 equal mounds onto your prepared cake pans. Using the back of a large spoon or a spatula, evenly spread the batter in the pans.

Bake for 20-30 minutes in the middle rack of your oven or until golden brown. Cool completely. The wraps will be crisp when they finish baking. As they cool they will soften and will be easier to remove from the pans. Store in the refrigerator in an air tight container.

NOTE: If you use these wraps for sandwiches for work or school, do not fill them with anything really soggy, like tuna salad, until you are ready to eat it, because the wraps might get soggy while they are waiting for you to eat them.

Per 1 serving (1 wrap)
Total carbs: 2 grams
Fiber: 0 grams
Net Carbs: 2 grams
Cheese allowance: 0.5 oz

Atkins Revolution Rolls (substitute for sandwich buns)

3 large eggs (1.8 )
1 1/2 ounces cream cheese, softened (1.5)
1/2 teaspoon onion powder (0.7)*
1 pinch salt (0)
1/8 teaspoon cream of tartar (0.3)

Preheat oven to 300 degrees F. Line a cookie sheet with either wax paper or cooking parchment paper. If using wax paper, butter or oil it. Set aside

Separate the egg whites from the egg yolks. To the egg yolks add the cream cheese and onion powder. Mix well and set aside.

To the egg whites, add the cream of tartar and salt. Beat the egg whites until it forms very stiff peaks.

Fold the egg yolks into the egg whites. Do not overmix because the egg whites will provide the "leavening" for the rolls.

Using two tablespoons, drop the the mixture into 6 equal mounds onto your prepared cookie sheet.

Bake for 30-40 minutes in the middle rack of your oven. Cool completely. Store in the refrigerator in an air tight container.

*May replace the onion powder with 1 packet of Splenda. The carb count remains roughly the same per roll.

Per 1 serving( 1 roll)
Total carbs: 0.8 grams
Fiber: 0 grams
Net Carbs: 0.8grams
Cheese allowance: .25 oz

Note: The original recipe calls for 1 packet of Splenda. This is completely unnecessary. The addition of 1/2 teaspoon onion powder gives the Rolls more flavor (no onion taste) than the Splenda does. You can also add 1 tablespoon of a fiber supplement to the egg yolks if desired. Adjust your carb count if you do.

Poor Man's Cordon Bleu

8 oz. pkg. cream cheese, softened
4 green onions, minced
garlic powder to taste
6 boneless skinless chicken breasts
12 bacon strips

combine cream cheese, onions and garlic powder together. Set aside. Flatten
chicken breasts using a rolling pin; spread cream cheese mixture down the
center of each chicken breast. Fold chicken in half. Wrap 2 bacon strips around each
chicken breast. Secure with toothpicks. arrange in an ungreased 13 x 9"
baking pan; bake at 350 for one hour. Makes 6 servings

Thursday, August 14, 2008

Doesn't this sound yummy?!!

I got this email from the blog a Veggie Venture and it had this amazingly yummy sounding side-dish that I just had to share here. It is even low carb! I am definitely going to get some feta cheese when I get groceries tomorrow so that I can give this a shot.

Batons of zucchini, ready for the oven


Hands-on time: 10 minutes
Time to table: 35 minutes
Serves 4

1 pound zucchini, cut into thirds lengthwise, then into sixths
2 green onions, cut into lengths
1 tablespoon olive oil
Salt & pepper to taste
1 ounce feta cheese

Preheat oven to 375F. Toss zucchini, onions, olive oil, salt and pepper and feta in a large bowl. Arrange in a baking container with room enough to spread evenly in a single layer. Roast for about 25 minutes, stirring after 10 and 15 minutes, until zucchini are cooked but still quite firm.

Per Serving: 71Cal; 3g Protein; 5g Tot Fat; 2g Sat Fat; 5g Carb; 1g Fiber; 98mg Sodium; 6mg Cholesterol; Weight Watchers 1 point

Wednesday, August 13, 2008

Is low carb expensive?

Wouldn't you know it? I finally get on track with my diet, and I get sick!! Just my luck. I have a sore throat and a fever and stuff, so hopefully this won't last too long. It does suck though. I hate having to take care of things while I am sick. But anyway, on to other things . . . .

Is low carb expensive? For me, it isn't. Prince Charming's favorite foods are all very high in protein. I include them in our meals anyway. It is a small step to make our meals low carb and just include a carb option for Prince Charming and Princess Belle. (Princess Mag-pie being too little to have a say at this point. LOL) On top of that, the foods that I choose to include aren't that expensive. Like any other meal plan, you have to plan. Stocking up on sale items that you regularly buy really helps as well. Think about your options and include the best ones that meet your requirements.

Some budget friendly things you may want to include are:
  • spinach
  • Romain lettuce lasts a long time in the fridge
  • Cucumbers and "greens" in season.
  • hot dogs (check the carbs)
  • cauliflower
  • broccoli
  • eggs
  • sausages and hamburgers bought in bulk
  • Beef or pork roasts when they're on sale
  • cheese
  • almonds
  • luncheon meats (such as turkey, roast beef, chicken, ham, be sure to check the carbs)
  • Buy in bulk, you can get chicken wings for 99 cents/pound or better when buying in bulk. Flats of tunafish go on sale all the time. Frozen veggies last months.
  • Limit "low-carb" packaged food - all packaged food is more expensive, so make your own low-carb fare.
  • Always plan your meals in advance. Effective shopping always helps to reduce costs. Do not go to the stores when hungry, because then you end up buying more. Buy for a week in advance. This makes the low carb program much more affordable.
Some good, easy, low carb, inexpensive recipes are:
  • Cabbage lasagna! Steam cabbage leaves and use instead of noodles. Fry ground meat w/ onions, garlic and green pepper (sometimes I add zucchini and mushrooms too) - throw in a can of tomato sauce and tomato paste. In another bowl mix cottage cheese (or ricotta) w/ grated mozzarella. Layer cabbage, meat and cheeses in a casserole dish. Bake and serve.
  • Another tasty thing to do with cabbage is slice it thinly and fry in lots of butter until it starts to brown. Great w/ pork or sausages.
  • Make a pizza (find low carb sauce at grocery) with hamburger meat as a crust. Just press meat into pan and bake. Drain as much as possible, then add toppings. T
  • Pizza Eggs - Put 2-3 eggs (single serving) in an 8" non-stick frying pan. Break the yolks and fry until firm. I fry until completely done like for an egg sandwich. Pour 1/4 cup pizza sauce on top. Add pepperoni slices, mushrooms, black olives, or any "pizza" topping. Add some shredded mozzarella cheese. Cover and cook until cheese melts.

Tuesday, August 12, 2008

Atkins Fajitas

  • 1 pound flank steak, top sirloin steak, or skirt steak
  • 1/4 teaspoon kosher salt
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon freshly ground pepper
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 2 tablespoons fresh lime juice (1/2 lime)
  • 1 tablespoon butter
  • 1 leek, white and light-green parts only, cleaned and cut into strips (1 1/4 cups)
  • 8 (8-inch) Atkins Bakery\xc2\x99 Tortillas Wrap
  • 3 ounces jicama, peeled and cut into thin strips (1 cup)
  • 1 cup shredded cabbage
  • 1 cup coarsely chopped fresh cilantro leaves
  • 1/2 cup PageLink(Verdemole) (optional)
  • 1/4 cup low-carb green taco sauce (such as LaVictoria)
  • 1/4 cup sour cream
  • 2 limes, cut into wedges


Place steak in a large container. In a small bowl, combine chili powder, salt, pepper, cumin, garlic powder and onion powder. Rub thoroughly over both sides of steak.Sprinkle lime juice over top, cover and marinate in the refrigerator 1 1/2 hours.

Meanwhile, in a medium skillet, melt butter over medium heat. Add leeks, and cook, stirring occasionally, until wilted but not brown, 6 to 8 minutes. Remove from heat; set aside.

Preheat grill or broiler*.

Remove steak from refrigerator, and let stand at room temperature 1/2 hour before grilling. Grill steak: for medium-rare, until an instant-read meat thermometer registers 130F when inserted into thickest part of steak, 3 to 4 minutes per side; for medium, until an instant-read meat thermometer registers 150F when inserted into thickest part of steak, 4 to 5 minutes per side; for well-done, until an instant-read meat thermometer registers 160F when inserted into thickest part of steak, 5 to 6 minutes per side. Transfer to a platter, and let stand while preparing tortillas.

Place tortillas on grill or in a lightly oiled, heated skillet, and cook 15 seconds per side. Wrap in aluminum foil to keep warm.

With a sharp knife, thinly slice meat across the grain. Arrange on a serving platter, and surround with leeks, jicama, cabbage and cilantro. Add taco sauce, sour cream and limes on the side.

To serve, let everyone make their own fajita as theyd like. Add 1 tablespoon Verdemole to each, if using (dont forget to add in the extra carbs!). Roll up, and enjoy.

Nutritional Information

Per Serving:

Net Carbs: 17.5 grams

Fiber: 10.5 grams

Protein: 18.0 grams

Fat: 9.5 grams

Calories: 401

Recipe Information:Makes: 4 servings

Prep Time: 0:25:00

Marinate Time: 0:00:00

Cook Time: 0:35:00

Cool Time: 1:30:00


No matter where you start the program, you’ll want to remember these ten tips for success. They’ll help you stay on track, no matter what phase you’re in.

1. Understand what you’re eating.

Atkins is about eating right. But to eat right, you need to know what you’re eating. Atkins makes you a nutrition expert – you’ll learn which foods your body needs to lose or maintain weight, how to easily reduce carbs and sugar in your diet, what that label really says and more.

Start by:

  • Reading the Acceptable Foods List for Phase 1, Phase 2 and Phase 3. That’s your very delicious cheat sheet.
  • Understand Net Carbs
  • Use the handy Carb Counter in combination with the Acceptable Foods Lists and easily keep track of your Net Carbs

2. Be sensible, not obsessive, about portions.

We don’t make you count calories – we just ask you to use a little common sense. You probably could guess that too many calories will slow down your weight loss, but here’s a surprise – too few will slow down your metabolism. Start with these recommendations as a minimum and adjust based on your results.

Calorie Recommendations:*

  • Women should shoot for a range of 1500 - 1800 calories a day
  • Men should shoot for a range of 1800 - 2000 calories per day

* Calorie recommendations vary depending on your size, gender, age and metabolism.

3. Eat regularly. That’s right, no starvation.

Regardless of the phase, you should be eating three regular-sized meals with two snacks every day.

4. Enjoy sensible snacks, even on-the-go.

Don’t worry, “snack” is a good word on Atkins – we’ll show you how to stay satisfied between meals and of course, you can enjoy Atkins bars and shakes from day one.

5. Enjoy eating – at home, at a restaurant, wherever.

Other diets inflict a fear of eating. Many require you to eat predetermined expensive, pre-packaged meals. Not Atkins. We’ll teach you how to choose the right foods, at home, in a restaurant, on vacation, anywhere. You’ll make the right choices and stay on track.

6. Drink more water.

It’s really true – more water encourages your body to let go of water weight – plus it’s just plain healthy, so drink at least eight glasses a day.

7. Remember your supplements.

Take a daily multivitamin with minerals, including potassium, magnesium and calcium, but without iron. Take your Omega 3’s and 6’s every day and a fiber supplement if necessary.

8. Up your activity.

Of course, there are lots of benefits to activity/exercise, but in the case of Atkins, we believe more activity means better results, and getting to your goal, faster.

9. Let family and friends support you.

You know they want you to reach your goals. So talk it up, let the important people in your life know how you’re doing and feeling. And if you need some encouragement, don’t beat around the bush – just ask.

10. Track your weight loss success and your health success.

It’s a great idea to visit your healthcare professional and get a check up before you start Atkins – and a follow-up when you reach your goal weight. You might just be amazed at how much healthier you’ve gotten.

Okay, ready for the details?

Phase 3: Pre-Maintenance – Acceptable Foods List

You should be saying “Wow.” And if you’re not, we’ll say it for you. Wow, you’ve made it to Phase 3 and you know what that means – you’ve almost reached your goal. Now it’s time to slow your weight loss and find your ACE, Atkins Carbohydrate Equilibrium. And we have a great way to do it – more variety. Pair these foods, including some whole grains, with the Acceptable Foods lists from Phase 1 and 2 for your total variety eating plan.

In Pre-Maintenance, you add 10 daily Net Carbs per week – The Power of 10 makes it easy. These foods, in these portion sizes, all equal about 10 grams of Net Carbs – remember, total carbs minus fiber.

Have fun. We know you will.

The Power of 10

Starchy Vegetables* Serving Size Net Carbs
Acorn Squash ½ cup 10.0
Carrots ¾ cup 10.2
White Potatoes ½ cup 13.9
Yams ½ cooked 9.6

Legumes* Serving Size Net Carbs
Black Beans ½ cup 12.9
Chickpeas ½ cup 16.2
Great Northern Beans ½ cup 12.5
Kidney Beans ½ cup 11.6
Lentils ½ cup 12.1
Lima Beans ½ cup 14.2
Navy Beans ½ cup 18.1
Pinto Beans ½ cup 11.0

Fruit Serving Size Net Carbs
Apple ½ of whole 8.7
Banana 1 small 21.2
Cherries ¼ cup 4.2
Grapefruit ½ of whole 7.9
Grapes ¼ cup 7.1
Guava 1 medium 5.8
Kiwi 1 8.7
Mango ¼ cup 6.3
Peach 1 whole 8.9
Plum 1 whole 7.6
Watermelon ½ cup 5.2

Grains* Serving Size Net Carbs
Oatmeal ½ cup 10.6
Pasta (whole wheat) ¼ cup 8.3
Rice (brown) ¼ cup 10.3

* All figures reflect if the vegetable, legume, or grain is cooked.

Phase 2: Ongoing Weight Loss - Acceptable Foods List

Welcome to freedom, variety and Ongoing Weight Loss. Combine this list with all the options from Phase I and you’ve got a broader selection of foods to choose from. So enjoy, keep your eye on the end goal and welcome to Phase 2.

During OWL, you add higher carb foods back into your diet – 5 daily Net Carbs per week. You can move beyond vegetables to other foods, such as nuts, seeds and berries. Although you will be eating primarily natural, unprocessed foods, you will find an increasing number of convenience foods – choices that help even busy people stay on track.

The Power of Five

In the recommended portions, these foods each contain roughly 5 grams of Net Carbs (total carbs minus fiber).

Dairy Serving Size Net Carbs
Cottage cheese 1% ¾ cup 4.7
Heavy cream ¾ cup 4.8
Mozzarella cheese 5 ounces 3.0
Ricotta cheese ¾ cup 5.7
Ricotta cheese ¾ cup 5.7

Nuts and Seeds Serving Size Net Carbs
Almonds 30 nuts 5.2
Brazil nuts 10 nuts 4.0
Cashews 9 nuts 4.4
Hulled sunflower seeds 6 tablespoons 5.0
Macadamias 12 nuts 4.0
Pecans 10 halves 3.0
Pistachios 50 nuts 5.0
Walnuts 14 nuts 5.0

Fruits Serving Size Net Carbs
Blueberries (fresh) ¼ cup 5.1
Cantaloupe or honeydew ¼ cup 3.5
Raspberries (fresh) ¼ cup 3.6
Strawberries (fresh) ¼ cup 2.6

Juices Serving Size Net Carbs
Lemon juice ¼ cup 5.2
Lime juice ¼ cup 5.6
Tomato juice ¼ cup 4.9

Convenience Foods

Many of the foods listed above are available conveniently packaged to go at the market or convenience store – feel free to grab and go – just note the serving size, and subtract fiber from total carbs to get Net Carbs.

And remember, Atkins bars and shakes are super convenient too, And every single flavor is allowed in Phase 2. So be busy, be happy and be well fed.


Most fish, poultry and meat do not contain carbs; therefore, you may eat them but be sure you are getting your 12 to 15 net carbs in vegetables as well.

All fish including:

  • Flounder
  • Herring
  • Salmon
  • Sardines
  • Sole
  • Tuna
  • Trout

All fowl including:

  • Cornish Hen
  • Chicken
  • Duck
  • Goose
  • Pheasant
  • Quail
  • Turkey

All shellfish including:

  • Clams
  • Crabmeat
  • Mussels*
  • Oysters*
  • Shrimp
  • Squid

*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

All meat including:

  • Bacon*
  • Beef
  • Ham*
  • Lamb
  • Pork
  • Veal
  • Venison

*Be aware of processed meat and that some may be cured wish sugar, which will add to the carbohydrate count. Also steer clear of meats with added nitrates.

Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.

Feel free to get creative with your eggs, add mushrooms and onions, or even green pepper. Top them off with feta cheese or add spices like basil and oregano.

All Eggs including:

  • Deviled
  • Fried
  • Hard-boiled
  • Omelets
  • Poached
  • Scrambled
  • Soft-boiled

Keep in mind that cheese does contain carbs, about 1 gram per once. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese.

Cheese including:

Type Serving Size Net Carbs
Blue cheeses 1 oz 0.7
Cheddar ½ cup 0.0
Cow, sheep and goat 1 oz 0.3
Cream cheese 1 oz 0.8
Feta 1 oz 1.2
Gouda 1 oz 0.6
Mozzarella 1 oz 0.6
Parmesan 1 tbs 0.2
Swiss 1 oz 1.0


You should be eating approximately 12 to 15 net carbs a day from vegetables, which is equivalent to several cups depending on the Net Carb count of vegetable used.

1 cup is equal to approximately the size of a baseball

Vegetable Serving Size/Prep Net Carbs
Alfalfa sprouts 1 cup/raw 0.4
Argula ½ cup/raw 0.2
Bok choy 1 cup/raw 0.8
Celery 1 stalk 0.8
Chicory Greens ½ cup/raw 0.6
Chives 1 tablespoon 0.1
Cucumber ½ cup 1.0
Daikon ½ cup 1.0
Endive ½ cup 0.0
Escarole ½ cup 0.0
Fennel 1 cup 3.6
Jicama ½ cup 2.5
Lettuce Iceberg ½ cup 0.1
Mushrooms ½ cup 1.2
Parsley 1 tablespoon 0.1
Peppers ½ cup/raw 2.3
Radicchio ½ cup/raw 0.7
Radishes 10/raw 0.9
Romaine lettuce ½ cup 0.2

The following vegetables are slightly higher than the salad vegetables listed above; they also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams net carbs.

Vegetable Serving Size/ Prep Net Carbs
Artichoke ¼ of medium/boiled 4.0
Asparagus 6 spears/boiled 2.4
Artichoke hearts 1 canned in water 1.0
Avocadoes 1 whole/raw 3.5
Bamboo shoots 1 cup/boiled 1.1
Broccoli boiled ½ cup 1.6
Broccoli raw ½ cup 1.0
Broccoli rabe 1 ounce 1.3
Broccoflower ½ cup 1.4
Brussels sprouts ¼ cup boiled 2.4
Cabbage ½ cup boiled or raw 2.0
Cauliflower ½ cup boiled or raw 1.0
Chard ½ cup swiss/boiled 1.8
Collard greens ½ cup boiled 4.2
Eggplant ½ cup boiled/raw 1.8
Hearts of palm 1 heart 0.7
Kale ½ cup 2.4
Kohlrabi ½ cup 4.6
Leeks ¼ cup boiled 1.7
Okra ½ cup boiled/raw 2.4
Olives green 5 2.5
Olives black 5 0.7
Onion ¼ cup raw 2.8
Pumpkin ¼ cup boiled 2.4
Rhubarb ½ cup unsweetened 1.7
Sauerkraut ½ cup canned/drained 1.2
Peas ½ cup edible podded 3.4
Spaghetti squash ½ cup boiled 2.0
Spinach ½ cup raw 0.2
Summer squash ½ cup boiled 2.0
Tomato 1 raw 4.3
Turnips ½ cup boiled 2.2
Water chestnuts ½ cup canned 6.9
Zucchini ½ cup sautéed 2.0

Salad Garnishes
Crumbled bacon 3 slices 0.0
Diced hard-boiled egg 1 egg 0.0
Grated cheeses (see above carb counts)

Herbs and Spices (make sure they contain no added sugar)

Basil 1 tbs 0.0
Cayenne pepper 1 tbs 0.0
Cilantro 1 tbs 0.0
Dill 1 tbs 0.0
Garlic 1 clove 0.9
Ginger 1 tbs sliced root 0.8
Oregano 1 tbs 0.0
Pepper 1 tbs 0.0
Rosemary 1 tbs 0.0
Sage 1 tbs 0.0
Tarragon 1 tbs 0.0
Sautéed mushrooms ½ cup 1.0
Sour cream 2 tbs 1.2

Salad Dressings - Any prepared salad dressing with no added sugar and no more then two net carbs per serving (1 - 2 tablespoons is a serving)

Blue Cheese 2 tbs 2.3
Caesar 2 tbs 0.5
Italian 2 tbs 3.0
Lemon juice 2 tbs 2.8
Oil and vinegar 2 tbs 1.0
Ranch 2 tbs 1.4

Fats and Oils – No net carbs here, but keep in mind the serving size is approximately 1 tablespoon.

  • Butter
  • Mayonnaise – make sure there is no added sugar
  • Olive oil
  • Vegetable oils – especially good if they are labeled “cold pressed” or “expeller pressed” One of the best oil to use is olive oil.
    • Canola
    • Walnut
    • Soybean*
    • Grape seed
    • Sesame
    • Sunflower*
    • Safflower

*Do not allow these oils to reach high temperatures when cooking. Use olive oil for sautéing.

Artificial Sweeteners

  • Splenda – one packet equals 1 carb


  • Clear broth/ bouillon (make sure there are no sugars added)
  • Club soda
  • Cream – heavy or light, be sure to note the carb count
  • Decaffeinated or regular coffee and tea*
  • Diet soda - be sure to note the carbs
  • Flavored Seltzer (must say no calories)
  • Herb tea (no barley or fruit sugar added)
  • Water – at least 8 eight ounce glasses per day including...
    • Filtered water
    • Mineral water
    • Spring water
    • Tap water

* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break that habit during the induction phase.

Alcohol – Alcohol is not allowed during induction but it can be consumed in phase 2 in moderate amounts as long as an individual is still able to lose weight, although it may occur at a slower pace. Limit consumption to a maximum of one glass of wine per night.

So what can I eat on a low carb diet?

Many people wonder what sort of things they can eat on a low-carb plan. This is a list of food that is low/lower in carbs for you to use as a rough guideline. For complete info, you MUST check with the plan you are following.

Lowest Carb Veggies (for Salads)

  • alfalfa sprouts
  • arugula
  • bok choy
  • celery
  • chicory
  • chives
  • cucumber
  • daikon
  • endive
  • escarole
  • fennel
  • lettuce
  • mushrooms
  • parsley
  • peppers
  • radicchio
  • radishes

Low-er Carb Veggies

Portion size is important!

  • artichoke
  • artichoke hearts
  • asparagus
  • bamboo shoots
  • bean sprouts
  • broccoli
  • broccoli rabe
  • brussel sprouts
  • cabbage
  • cauliflower
  • chard
  • collard greens
  • dandelion greens
  • eggplant
  • hearts of palm
  • kale
  • kohlrabi
  • leeks
  • onion
  • pumpkin
  • rhubarb
  • sauerkraut
  • scallions
  • snow peas
  • spaghetti squash
  • spinach
  • string or wax beans
  • summer squash
  • zucchini

Lowest Carb Herbs

  • basil
  • cayenne pepper
  • cilantro
  • dill
  • garlic
  • ginger
  • oregano
  • pepper
  • rosemary
  • sage
  • tarragon
  • thyme

Condiments We Like

  • mustard
  • mayonaise
  • olive oil
  • sour cream (count carbs!)
  • chopped egg
  • bacon bits (real)
  • grated cheese (count carbs!)


  • beef
  • chicken (and yes, you CAN eat the skin!)
  • turkey
  • pork
  • fish
  • duck
  • lamb
  • game
  • shellfish (count carbs - not carb free!)

Dairy - use in moderation

  • PLAIN yogurt (that does NOT mean vanilla!)
  • Sour cream
  • Cream cheese
  • hard cheese
  • butter
  • heavy cream (whipping cream)

Other Stuff

  • EGGS
  • Pork Rinds (salty, so be careful if salt affects you)
  • Luncheon meats, bacon and hot dogs (in moderation due to salt and nitrites, read labels for carb count)
  • Macadamia nuts (watch portion size)
  • Almonds (watch portion size)
  • Soy protein powder (good for making your own low carb shakes, or for baking low carb)
  • Sugar Free Metamucil
  • Occasional low carb treats (low carb chocolate, protein bars, low carb bread products, etc.)

Monday, August 11, 2008



1/2 tablespoon butter
2 eggs
1/2 roasted red bell pepper, about 1 1/2 ounces
1/2 small avocado, coarsely chopped, about 2 1/4 ounces
Salt, to taste

In a small, nonstick skillet, heat the butter over medium heat. Break the eggs into the pan and break the yolks with a spoon; sprinkle with a little salt. Stir to scramble and continue stirring until the eggs are starting to set up. Quickly add the peppers and avocado. Cook and stir until the eggs are set to your liking. Adjust the seasoning, if needed.

Makes 1 serving
Do not freeze

Per Serving: 317 Calories; 26g Fat; 14g Protein; 9g Carbohydrate; 5g Dietary Fiber; 4g Net Carbs

I came up with this to use up some odds and ends that I had in the fridge.

Starting over

So here I am getting back at this again and I can't even post a starting weight. Why not? Because Princess jumped all over my scales and busted them up good. Lovely, I know. I am going to take some before pics and hopefully get a new set of scales this weekend. I would like to know just how disasterous this weight gain has been. I am NOT going to be upset over it though. I just had a beautiful baby girl and she is so worth it. I can and will lose this weight again.

Low Carb food Pyramid

Sunday, August 10, 2008



4 tablespoons butter
1 1/2 pounds yellow summer squash, sliced thin, 7 medium *
Small onion, sliced or chopped, 2.5 ounces
1 clove garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon Italian seasoning
1/4 cup fresh parsley, chopped
8 ounces Monterey jack cheese, shredded
2 eggs
1/4 cup heavy cream
2 teaspoons Dijon mustard

Sauté the squash, onion and garlic in the butter in a large skillet until tender and slightly browned. Sprinkle in the seasonings while cooking the squash. Put the squash mixture in a greased 10-inch quiche pan; mix in the cheese and parsley. Whisk the eggs and cream in a small bowl; whisk in the mustard. Pour the egg mixture over the squash; mix in gently. Bake at 375º for 25 minutes. Let stand a few minutes before cutting.

Makes 6-8 servings
Freezing not recommended

* Or zucchini

Low Carb Grocery List

Here are some good things to include on a Low Carb Grocery List:

Dill pickle spears
Tuna fish
Meats~~ Steak, Ground hamburger, Chicken,Turkey sausages , Turkey Bacon.
Olive oil
Vegtable oil
Beverages~Diet Rite,Decaf coffee and Herb tea, Water
Condiments~ Tabasco sauce,Mustard,Reduced-sodium soy sauce,Worcestershire sauce.
Heavy Whipping Cream
SF Jello
cajun, greek, & mc cormicks all herb seasonings
cottage cheese
crumble feta
red wine vinegar
sour cream
hot choc mix, sugar free
Sugar Free Peanut Butter
peppers (green, red, yellow)
pumpkin seeds
Wasa crackers

The Rules of The Original Atkins Diet

The Rules of The Original Atkins Diet

Some Basic Rules
1. Don’t count calories
2. Eat as much of the allowed foods as you need to avoid hunger.
3. Don’t eat when you are not hungry.
4. Don’t feel you must finish everything on your plate just because it is there.
5. Drink as much water or calorie free beverages as thirst requires. Don’t restrict fluids… but it is not necessary to force them either.
6. Frequent small meals are preferable.
7. If weakness results from rapid weight loss, you may need salt.
8. Everyday take a high-strength multivitamin pill.
9. Read the labels on "low-calorie" drinks, syrups, desserts,. Only those with no carbohydrate content are allowed.
Please Read The Book For All The Details.

Step by step

I have had to compromise on my diet plan for now. I am going to take it step by step. We can't afford for me to cook two meals every day right now (a diet one for me and a different one for the family). While eating a vegetarian lifestyle is akin to sacrilege to him, Prince Charming does like the food required for a low carb lifestyle. So for now, I will eat a low carb way and then once our financial situation improves, I will transition back to vegetarian low carb again.

Saturday, August 9, 2008

Resources for Low Carb Vegetarians

Vegetarian Low Carb Resources
Resources and help for vegetarians on Atkins, South Beach, or other low carb diets.



8 ounces cheddar cheese, shredded
4 ounce can chopped green chiles
1/2 cup heavy cream
3 eggs
1/8 teaspoon cumin
1/8 teaspoon chili powder
1/8 teaspoon salt

Grease a large glass pie plate. Beat the eggs with the cream and seasonings. Put the cheese in the bottom of the pie plate; sprinkle the chiles evenly over the cheese. Slowly pour the egg mixture evenly over the cheese. Bake at 350º for 30-35 minutes until knife inserted in the center comes out clean.

Makes 6 servings
Can be frozen

Per Serving: 242 Calories; 20g Fat; 13g Protein; 2g Carbohydrate; trace Dietary Fiber; 2g Net Carbs

This is based on a recipe I've made for years, but it had tortillas as the crust.



2 eggs, beaten
1 tablespoon butter
2 tablespoons soft cream cheese with chives

Melt the butter in a small skillet. Add the eggs and cream cheese. Stir and cook to desired doneness.

Makes 1 serving
Do not freeze

Per Serving: 341 Calories; 31g Fat; 15g Protein; 3g Carbohydrate; 0g Dietary Fiber; 3g Net Carbs

Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.