Alternatives For A Low Carb Breakfast

For a low-carb diet program, breakfast is the most challenging meal of the day. Gone are cereals, pancakes and toast. Here’s some interesting alternatives.

You are low-carb’ing. It is going well, but if you have to eat bacon and fried eggs (or a variation of it) for breakfast one more time, you will scream. So, how to get out of that rut? There are a number of non-traditional low-carb breakfast options, one only needs imagination.

Turning (breakfast) Japanese

Other than rice, much of the traditional Japanese breakfast fits well with low-carb eating. Grilled fish, rolled omelet, pickles, miso soup, all fit nicely into a low carb menu. Miso soup, particularly, is quick and easy, and could be partially prepared the night before. A standard recipe includes a block of firm tofu, chopped green onions, 3-4 tablespoons of miso paste, and 3 cups of dashi stock. Boil the ingredients together, and serve. Lots of pre-cooked low carb veggies can be added at this point; cabbage, bok choy, spinach, daikon radish, mushrooms…the possibilities are endless. Adding fish to this unique breakfast provides plenty of protein, is filling, and keeps your blood sugars stable.

Reversing your meals for the day

An old favorite in times gone by was steak and eggs for breakfast. During the low-fat diet phase, eating that much cholesterol-laden food was deemed taboo. However, recent research has shown that a higher-fat, higher protein breakfast can set up a person’s metabolism for the day. Even to a lay-person, this makes sense; eating a highly sugared, high carb breakfast (or no breakfast at all) leads to extremes in blood sugar, with significant drops 2-3 hours after the meal. Eating a high protein/fat meal provides a much slower rise in blood sugars, and a slower drop. The corresponding feeling of satiety prevents the temptation for a ‘quick-fix’ snack that would re-start the cycle of high/low blood sugars.

So why not eat ‘dinner’ for breakfast? If pressed for time, much of it can be prepared the night before, and quickly re-heated in the morning. Great options are roasted chicken, roasted turkey, lean pork or roast beef, with your favourite vegetable side dishes.

Good to go

If your mornings are a mad dash out the door, munching down in the car during your bumper-to-bumper commute, you can still have the best possible low-carb breakfast to go. Pre-cut some celery and fill with peanut butter or other nut butter, and pack in a zip-lock bag. Pre-boil some eggs, pack some cut veggies, and you are on your way. Or try this:

Gluten-free Low-Carb Flax Focaccia Sandwich

Recipe: Makes 1

 2 slices (1/6 of recipe) Flax Foccacia
 2 tblsp spreadable cream cheese
 2 tblsp crushed walnuts
 A few leaves of iceberg lettuce
  1. Cut the flax foccacia recipe into 12 slices. Taking two slices, place them bottoms – up
  2. Spread the cream cheese evenly on both slices.
  3. Sprinkle the chopped walnuts over one slice, laying the iceberg lettuce on top. Fold the other foccacia slice over. Enjoy!
    Your ‘sandwich’ will be filling and satisfying, full of omega-3, calcium, protein, and is a great portable breakfast to go.

With a little imagination, preparation, and willingness to try something different, your low-carb breakfasts will be delicious and exciting. You will never miss those donuts or danishes again.

Becoming A Healthy Eater

The life style of people today has changed a lot from the olden days. People don’t work hard enough to utilize energy which they have gained from the food they eat. After invention of computer, things have turned much easier to man. They gets all they want right in their door step.

In order to live a healthy life, it is important to use the energy which we gain from the food we eat. If we fail to do it, the excess energy is stored in our cells as fat which will be utilized in the future when the body runs out of energy. The modern man’s body never runs out without energy. These fats are easily accumulated in stomach, thighs, arms and butts.

This paves way to obesity. The recent study shows that most of children in America are suffering from obesity; even adults are not an exception. They also fear that this rate many increase rapidly and may turn more than half of the American population fall into this category.

As a proof to this unhealthy life style through out the world, many youngsters are suffering from cardiac diseases, diabetes, cancer, etc. The cardiac disease can be prevented by avoiding fat enriched foods. The vegetarian diet has very low risk rate to cardiac disease. Cancer is a deadly disease which spread mainly by smoking, drinking, tobacco, etc. Even though serious campaigns are made against these habits, people are still being addicted to the habit without realizing its seriousness.

After the age of 40, it is mandatory to take a complete body check up in a recognized hospital. For females it is mandatory to take mammography test every year as they are more prone to breast cancer.

People should intake food with diet consciousness in order to stay fit and healthy. Make it a habit to jog for at least half an hour a day. Yoga is a great way to keep your mind body fit. Yoga not only keeps the body fit, it stimulates the internal organs to secret their hormones regularly and improves the body stamina to a great extent.

Practicing Yoga makes body flexible, removes stress and increases the memory power. Never take hard digesting food at night especially meat, greens, etc., Add fruits into your daily diet which improves you skin complexion. Cycling is good exercise which activates the muscles in the legs, back and abdomen.

It is advisable to take foods rich in fiber content which don’t affect the body by turning into fat. Regular exercise is compulsory in order to keep the body in the perfect shape. Living a healthy life boosts confident level of man in his daily life.

How To Avoid Putting On Winter Weight

Winter time doesn’t have to be a time of weight gain. Find out how to keep those winter pounds from creeping up on you!

For some people, gaining weight during the wintertime seems almost inevitable. Although it may be necessary for some people to provide themselves with a bit of extra insulation during the coldest, darkest months of the year, most people are able to keep themselves warm by bundling up and keeping active.

It might not be as easy to lose weight in the winter due to mobility and weather issues, but there are still several things you can do to keep those extra pounds from creeping up on you.

Keep Your Portions Reasonable

Although it may be tempting to load up on plates and plates of warm comfort food, it’s important not to compromise your weight maintenance goals by over-doing it at the dinner table. Keep a healthy diet and load up on the things that matter: vegetables, fruits, lean meats and vitamin-d rich foods. Keeping your diet healthy and making sure you don’t dish up more than your fair share is a good step toward keeping extra pounds from appearing around your waistline.

Turn Daily Activities into Chances for Exercise

It may be more difficult to get outside and get your day’s worth of exercise when you are experiencing below-zero weather and piles of snow, but that doesn’t mean you can’t get in some activities that will get your heart beating. If you should the driveway, plug in some headphones and try to shovel to the beat of a fast-paced song. Not only will this make an unpleasant chore more fun, but it will get your heart beating at a higher rate than shoveling at a regular pace.

If you don’t have any chore-like duties, you can still get your daily exercise in with winter sports. Join a cross-country skiing club, or strap on some snow shoes and go for a walk through the park. These activities are a great way to get your muscles moving and see the beauty of a snow-covered nature area.

Join a Gym

If, for some reason, you are unable to get outside for your daily exercise, you may find it beneficial to join a gym or a health club where you can take advantage of exercise machines, weight-training machines and other forms of recreational sports. You may even find a fitness class that interests you that will keep you coming back to the gym on a regular basis.

Sleep Well

One of the most important ways to keep your weight stable is to get your body into a good sleep cycle. Try to get to bed slightly earlier than usual so you can wake up to enjoy more daylight, especially when the days begin to get shorter as the winter progresses. Keeping yourself well-rested will give you the energy you need to make good choices and stay active for a longer period of time.

You Can Make Easy Healthy Meals At Home

Would it surprise you to learn that having more meals at home doesn’t require a bunch of cookbooks and culinary expertise? Serving your family homemade meals can be as easy as 1-2-3! You really just need three main components to make a quick meal that satisfies and is healthy.

Protein- Whether you like tofu, chicken, beef or fish you should be consuming about five and a half ounces of lean protein daily. Oh, and by the way- if you prefer meals that are meat free there are lots of vegetable options that can pack a mean protein punch!

Veggies- You can steam them, bake them, sauté them, or even eat them raw such as in a salad. Studies have shown that meals taste better when they are also appealing to the eye so get a bunch of beautiful lush greens, tomatoes, carrots or whatever you like and put a rainbow on your plate!

Grains- Quinoa, brown rice, whole grain toast or some other grain – the possibilities of what you can serve with your protein and veggies are endless.

Once you have the components in your mind you can mix it up and use a bunch of different spices to make any dish go from bland to delicious! Here are three meal options that are a breeze to make even if you only have 30 minutes:

  • Make a yummy blend of Rosemary, Oregano and Basil. Sprinkle it onto some chicken breasts and grill it up. Once it’s all cooked serve it over a bed of fresh romaine lettuce and cherry tomatoes with oil and vinegar as your dressing and a slice of whole grain toast on the side. Yum!
  • Grab your fave steak seasoning and season up some flank steak. Then, sauté it with onions and green peppers and serve in a whole grain pita for a quick and easy handheld meal.
  • Get fishy with it! Simply salt and pepper your fish of choice. While it bakes in the oven whip together some brown rice and steamed veggies to go with it. Boom! Dinner is ready!

What Does a Health Conscious Shopper Look Like?

It is incredibly easy to be an unhealthy consumer in America. The truth is we are constantly inundated with fast food commercials and quick meal options that are laden with sugar, salt and other preservatives. Even at the grocery store the aisles are loaded with 30 minutes or less meal boxes and unhealthy snacks that ultimately leave us feeling unsatisfied. It doesn’t have to be this way though! Here is what it looks like when a health conscious person goes grocery shopping:

A health conscious person will stick to the outer perimeter of the grocery store filling up their cart with organic fruit along with free range meats and lots of protein and fiber rich greens. The perimeter takes less time so they will be in and out quickly.

When looking for snacks a health conscious shopper grabs fruits for sweet snacks, raw nuts for savory salty snacks and veggies for crunchy snacks. Every item in their cart is identifiable and easily pronounced. Oh, and their grocery bill won’t be nearly as high as most people think healthy items are.

The health conscious shopper also has plenty of energy to get through their day, glide through the supermarket and even has enough energy to go home and cook a healthy meal after shopping.

If this doesn’t sound like you, then you might not be a health conscious grocery shopper. This doesn’t make you a bad person; it simply makes you less healthy. The good news is you can change it and you can do it one step at a time. Maybe this week you will swap canned fruits for fresh fruits and then next week you add a lot more greens in your cart. It doesn’t have to be hard to be healthy. It just takes the willingness to decide to do it. Here’s to your health!

Now, I want to hear from you. What are your favorite quick and healthy meals? Tweet me at @AshleyisFamous, and tell me about it!

10 Simple Tips To Improve Diet

Eating a healthy diet is all about habits. Get into healthy eating habits, and you will be eating healthy. It is that easy. Here are ten simple things you can do to improve your diet.

1. Eat more fruits and vegetables. Pick two cooked or raw fruits or vegetables for each meal and one fruit or vegetable with each snack. Eat them first. The fiber in them will fill you up.
2. Cut out (sodium) nitrates. Nitrates have been strongly linked with cancer. They are usually found in many types of processed meats. Look for nitrate-free bacon, sausages, hot dogs, and deli meats. They are just as tasty and better for you.
3. Eat breakfast. The fact is, healthy people, eat breakfast. Skipping breakfast is linked to weight gain, binge eating, and obesity.
4. Eliminate trans fats. There is a lot of tricks food companies are using to fool you into thinking they took out the trans fats. Read the ingredients. Look for the words partially hydrogenated oil. If those words in the ingredients list, it has trans fats.
5. Avoid high fructose corn syrup. This ingredient is a double whammy. It is high in calories, like sugar but, it doesn't trigger the body to feel full. This is why many people can drink huge quantities of soda without feeling full. Regular sugar is even better than high fructose corn syrup because sugar does make the body feel full.
6. Drink water. Get used to it. Water is the best drink for you. Learn to like it plain, or if you must, flavor it yourself. Use a little lemon or just a splash of juice. Too many flavored waters are actually filled with artificial sweeteners, artificial flavors, sugar, and other stuff you just do not need.
7. Take a multivitamin. It can be hard to get all of the vitamins and minerals you need in a day. A multivitamin is an insurance that you are getting all that you need.
8. Eat whole grains. Now it easy to find waffles, bread, crackers, baking mixes, and even pastries made with whole grains. Take advantage of that. Your body will appreciate the extra fiber.
9. Cut the sugar. Eating too much sugar is associated with hardening of the arteries, diabetes, and even some types of cancers. Limit refined sugar to one meal or snack a day. Also, read labels and cut out condiments and other foods with added sugar in them.
10. Sit down and eat at the table. Mindlessly eating in front of the TV or, worse, in your car is definitely a recipe for disaster. Give your food the respect and the attention it deserves.

These simple tips will not only help you lose a few pounds, but you will also feel better too.

Summer Salad Recipes

Fennel and Blood Oranges, Green Bean, Tomato, and Potato salads are made with fresh summer ingredients. Perfect as a side dish for a picnic or barbeque.

Summer is the season to take advantage of the fresh fruits and vegetables at the farmers’ markets or home vegetable gardens. The recipes for the Fennel and Blood Orange, Green Bean, Tomato, and Potato Salads use fresh vegetables in season. If blood oranges are not available, oranges in season can be substituted.

Summer Salad Recipes

Fennel and Blood Orange Salad Recipe

Ingredients:

 2 medium fennel bulbs
 3 to 4 blood oranges
 4 tbsp extra virgin olive oil
 6 tbsp lemon juice (juice of two lemons)
 Sea salt (to taste)
 Freshly ground black pepper (to taste)
 Parmesan cheese shavings

Method:

  1. Cut off the fronds from the fennel bulbs.
  2. Cut each fennel bulb in half and remove the cores with a sharp knife.
  3. With a sharp knife thinly slice the fennel halves.
  4. Peel the blood oranges and remove the pith. Section the blood oranges.
  5. Place the fennel slices and blood orange sections into a large bowl.

Make the dressing:

Whisk together the extra virgin olive oil, lemon juice, salt, and pepper (to taste) in a small bowl.

Assemble the salad:

  1. Pour dressing over the fennel slices and blood orange slices and toss well. Sprinkle with more salt and freshly ground pepper.
  2. Add Parmesan cheese savings on top of the salad.
  3. Serve immediately.

Green Bean, Tomato and Potato Salad

Green bean, tomato, and potato salad is a family favorite and is a great salad for a barbeque or picnic. It is the most popular salad at the family reunion.

The combination of steamed green beans, with garden-fresh sliced tomatoes, boiled potatoes, and shallots make a hearty vegetable salad. For a complete healthy meal salad, add a protein such as sliced hard-boiled eggs or crumbled feta cheese.

Green Bean, Tomato and Potato Salad Recipe

Ingredients:

 1 lb fresh beans
 2 lb medium size white potatoes
 4 large tomatoes
 4 scallions
 1 tsp oregano
 1/2 tsp sea salt or to taste
 freshly ground pepper to taste
 1/2 cup extra virgin olive oil

Method:

  1. Snip ends of beans and steam until just cooked.
  2. Remove from steamer and let cool in a large salad bowl.
  3. Wash potatoes and place in a saucepan large enough to hold potatoes.
  4. Fill with saucepan with enough water to cover potatoes.
  5. Boil over medium heat until potatoes are cooked.
  6. Strain potatoes and let cool.
  7. Once the potatoes are cooled, peel potatoes and slice in medium size pieces.
  8. Add to the green beans in the salad bowl.
  9. Wash tomatoes and cut in quarter pieces – add to the salad bowl.
  10. Finely chop scallions and add to the salad bowl.
  11. Season with sea salt freshly ground pepper and oregano
  12. Add the 1/2 cup virgin olive oil and toss until the vegetables are well coated.

Serve with fresh crusty bread.

Cran-Apple Chicken Salad Appetizer (Gluten-Free!)

Cran-Apple Chicken Salad Appetizer in Hand
While this Cran-Apple Chicken Salad Appetizer post is sponsored by Envy Apples in partnership with Publix Apron's Schools, all opinions are my own. This post may also contain affiliate links.

I LOVE apples. More specifically, I LOVE Envy Apples. That’s why when they reached out and asked me if I had any interest in creating another recipe for a sampling night at Publix Apron’s Schools, I jumped at the chance to do so. Last year in 2018, I shared my Granny Betty’s Mountain Dew Apple Dumplings. This year, instead of a dessert, I wanted to do an appetizer that could easily double as a quick lunch or after workout snack.

I chose to make a Cran-Apple Chicken Salad Appetizer on apple slices. While I often eat chicken salad on a croissant, or hamburger bun, I wanted to make this version low carb and gluten-free so that even if I’m trying to watch my diet, I can indulge in this delicious snack. Here’s how I made it:

Cran-Apple Chicken Salad Appetizer

Ingredients

Cran Apple Chicken Salad Ingredients
– Approximately 1 1/2 cups of rotisserie chicken chopped (I pulled it right off of a Publix rotisserie chicken!)
– 1/4 cup celery chopped into small pieces (I used Dandy pre-washed celery because it has such a great crunch and I don’t have to cut or wash anything. It’s ready right out of the bag!)
– 1/3 cup of mayo*
– 1/3 cup of sour cream*
– 1/4 cup of dried cranberries chopped (I used Craisins)
– 1/4 cup of grapes sliced
– 2 or 3 medium sized apples (I used Envy Apples – highly recommend these because they don’t brown as fast as other brands)
-A handful of crushed walnuts (optional!)

Instructions

Cran-Apple Chicken Salad Appetizer Plated

1. Mix all ingredients except for the apples in a bowl
2. Salt and pepper to taste, mix again, and then chill your chicken salad mix in the fridge for about an hour
3. Wash and dry your apples
4. Cut thin slices of your apples. You want them just thick enough to hold something on them.
5. Lay the slices onto a serving platter
6. Scoop about 2 tbsp of chicken salad mix onto each one of the apple slices
7. Serve and enjoy!

*Recipe note: If you like your chicken salad a little drier, cut the mayo and sour cream back to 1/4 cup each.

This Cran-Apple Chicken Salad Appetizer is perfect for barbecues, baby showers, and all kinds of parties!

The weekend I made these we went to a Memorial Day weekend party and they were a hit! The cold chicken salad on a crisp apple slice was the perfect kickoff to a delicious barbecue. You can make a huge batch of these before any party.

If you won’t be serving them for a while you can soak your apples in a bath of Sprite before hand. Envy Apples already keep their color a long time, but the Sprite adds even more time before browning occurs.

Cran-Apple Chicken Salad Appetizer in Hand

Want to Try a Sample of this Cran-Apple Chicken Salad Appetizer?

Join me at Publix at the Shoppes of Citrus Park on Saturday September 7, 2019 from 2 p.m. to 3 p.m. There I along with some of my Tampa Bay Bloggers will be passing out free samples of our Envy Apple creations, and admission is also free. Get more details about the event here.

If you attend the in-store event, you’ll be givin a special discount promotional code to their upcoming An Evening with EnvyTM Apple Demonstration class on September 28, 2019!

About the Envy Apples I Used in my Cran-Apple Chicken Salad Appetizer
  • Envy TM apples are premium apples with extraordinary crunch and texture and refreshingly sweet
  • Envy TM have naturally higher citric acid content which prevents the ‘browning’ enzyme from activating. This means they are VERY slow to brown, which makes them ideal for kid’s lunches, picnics, salads, charcuterie boards and party platters – they will look great for hours!
  • Envy TM is cross between Braeburn and Royal Gala. They are non-GMO and are grown naturally in Washington State and New Zealand.
  • Envy TM apples can be found nationwide at grocery stores including: Publix, Whole Foods, Walmart, Market 5 one 5, Central Market, Raley’s, King Soopers, IGA, Wegmans and more. For the store nearest you, visit envyapple.com and click on the
    store locator.Cran-Apple Chicken Salad on Apple Slices Appetizer- Pinterest Image-

Healthy Can Be Tasty – Oriental Glazed Pork

If you love pork, you’ll surely love this recipe for oriental glazed pork. This succulent pork in a sweet and tangy fresh-tasting sauce is in a league of its own. It’s like having your favorite pork barbecue only better. Serve this with riced cauliflower, veggie noodles, or stir fried veggies, and you’ll surely be everyone’s best friend.

How To Make Oriental Glazed Pork

This post may contain affiliate links that provides this blog with a small commission if you purchase through them, at no additional cost to you. Thanks for your support!

Ingredients You’ll Need:

• 2 pounds pork with the bone left in (best cuts to use are shoulder or pork legs)
• 1 ounce piece of fresh ginger root, sliced thinly
• ½ cup soy sauce
• 1 tablespoon vegetable oil
• ½ cup vinegar (cane vinegar or white wine vinegar works well)
• 2/3 cup water
• 1/3 cup brown sugar
• 2-3 pieces star anise

Instructions – Let’s Cook Up Some Juicy Glazed Pork!

1. Wash the pork pieces and place in an unheated heavy bottom pan with 1 tablespoon of cooking oil. Turn up the heat to medium-high and sear the pork pieces until some parts are fully browned. This technique gives the finished dish so much flavor!

 

2. Once the pork has been seared, add in the ginger slices and allow the ginger to infuse with the oil for about a minute.

 

3. Then add the soy sauce.

 

4. Followed by the water.

 

5. Next add the vinegar. Cover and cook on medium heat until only about half a cup of the liquid remains.

 

6. Add in the sugar and star anise.

Make sure the sugar gets dissolved in the sauce. Coat the pork pieces with this mixture and then cover.

Simmer for about 2 to 3 minutes until you can really smell the aromatic flavor of the star anise.

 

7. The finished dish will be glossy, delicious, and oh-so-tempting!

 

8. Serve with plenty of vegetables. This dish is good for 4 to 6 generous servings.

If you love pork, you’ll surely love this recipe for oriental glazed pork. This succulent pork in a sweet and tangy fresh-tasting sauce is in a league of its own.

Check out a couple of my other recipes:

This dessert has the consistency and texture of a softer apple pie. Don't be frightened by the name. It's delicious. Click through the image for the recipe!

This Buffalo Chicken Lettuce Wraps are perfect for those busy nights! They came together in minutes, are low carb, and keto friendly!

 

 

 

How To Make a Simple BBQ Chicken Pizza

Don’t you just LOVE BBQ chicken? I mean don’t you just LOVE pizza? Scratch that too…Hmmmm…is there a way to combine the two loves? Well, yes! Yes, there is! Make a BBQ Chicken Pizza and combine these two all-time favorites together. Whether it may be
for a hearty dinner, or for game night, this BBQ chicken pizza is always a grand slam.

Don’t you just LOVE BBQ Chicken Pizzas? When made at home, they can be a heatlhy spin on a delicious treat. Below is how to make it!

Pair it with a delicious salad for even more of a HEALTHY twist!

Simple BBQ Chicken Pizza

This post may contain affiliate links that provides this blog with a small commission if you purchase through them, at no additional cost to you. Thanks for your support!

 

Ingredients You’ll Need:

• 1 medium sized frozen, prepackaged, or homemade pizza crust
• 1 cup of your favorite BBQ sauce
• 1.5 cups cooked grilled or roasted chicken, homemade or from the deli, sliced into cubes
• 1.5 cups shredded smoked mozzarella or regular mozzarella
• 1 large red onion, cut into rings or half rings

Lets Make This Delicious and Simple BBQ Chicken Pizza!

1. Preheat the oven to 200C (about 390F) and gather everything you need.

2. Mix up the sliced chicken with the BBQ sauce.

3. To help the pizza crust not get soggy, bake it in the oven by itself for 5 minutes until it is just starting to be lightly browned. (Note, this step will not be necessary if you are using a pizza crust that is prepackaged – a.k.a. already partially baked)

4. Place the chicken and sauce mixture over the baked pizza crust, making sure to spread everything as evenly as you can..

5. Sprinkle half the mozzarella on top of the chicken and sauce mixture.

6. Load up the red onions.

7. Top with the rest of the cheese.

8. Bake for 8-10 minutes or until the pizza has browned and the cheese has fully melted. Start checking it at about the 7 minute mark however, as oven temperatures may vary and you don’t want a burnt pizza!

9. This simple bbq chicken pizza can easily serve 2-3 people as a full meal. But remember, to give it an even healthier twist, only have one slice and pair it with a large salad!

Enjoy.

Check out a couple of my other recipes:

This dessert has the consistency and texture of a softer apple pie. Don't be frightened by the name. It's delicious. Click through the image for the recipe!

This Buffalo Chicken Lettuce Wraps are perfect for those busy nights! They came together in minutes, are low carb, and keto friendly!