Sunday, May 28, 2017

How to Live Without Sugar For A Whole Week (Yes, It's Possible!)

Let's be real: It's time for you and sugar to breakup.

Disclaimer: Consult your doctor before starting a new diet.

As a self-proclaimed sugar addict, I was the last person you'd believe could give up sugar. Yet, after watching the Fed Up documentary, a revealing film about the dangerous health effects of sugar, I decided it was time to for sugar and me to breakup.

After doing some research, I realized going cold turkey was my best option. It's commonly quoted that the effects of sugar withdrawal—headaches, cravings, crankiness—will start to subside as soon as 7 days after you stop eating sugar. So I figured I'd just stop, deal with the withdrawal symptoms, and wait for the cravings to subside.

To accomplish this plan, I put together a 7-Day Eating Blueprint. A carefully designed plan rich with whole foods, high in satiating natural fats, and full of enough protein to keep me from feeling hungry. The plan was to not just kick sugar but to kick refined carbohydrates as well. White flour, pasta, and potatoes are high in starch and calories and tend to spike blood sugar, which can kick off a cycle of hunger and cravings. So, I decided to stop all the white stuff all-together. Yes indeed, seven days of detox from refined white carbs.

A copy of my eating plan can be found in the graphic at the top of this post. I followed it for a week and found tremendous success.

After one day of intense hunger and two days of headaches, I started feeling less foggy and less obsessed about snacking. My energy levels stayed strong throughout the day and I ended up losing 4 pounds by the end of the week.

If you're thinking of trying a 7-Day Detox, the following tips may help get you through the week:

Rest. During my week of detox, I would eat dinner, then start getting ready for bed immediately. My cravings for candy always spike just after dinner, so I found it easier to just get ready and go to bed. Allowing your body to rest also helps you reset your energy levels, so your body isn't begging for food to keep it from feeling fatigued. Not to mention, a week of habit change can be emotionally difficult! Get through the week by being gentle with yourself and allowing yourself plenty of rest.
Keep snacks on hand. Raw nuts and almonds tucked inside your purse will keep you from raiding every vending machine you see. I found Larabars to be a great, portable snack because they are naturally sweet and simple to eat on the go.
Drink. No drowning your sorrows in vodka. In fact, no alcohol for this week! But keeping yourself well-hydrated with water, kombucha, and unsweetened tea will keep your belly full. Carrying a water bottle full of detox water was my saving grace during many moments of weakness.
Kicking the sugar habit isn't easy, but it's amazing what 7-days can do for those sinister cravings. If your 7-day detox goes anything like mine, you're just 7 days away from feeling more energetic, more alert ... and 4 pounds thinner!

Wednesday, May 24, 2017

Smoked Salmon and Cream Cheese Cucumber Bites

prep 10 minstotal 10 mins  yield 40 bites


2 English Cucumbers, peeled and cut into 1" rounds
1 pound smoked salmon, cut into bite sized pieces
(1) 8 ounce package cream cheese, softened
3 tablespoons fresh dill, chopped
1 tablespoon Horseradish (more or less to taste)
1 tablespoon heavy cream, optional
Toothpicks or tiny party forks

Peel cucumbers and slice them into 1" circles. Arrange on a platter as desired. Place in the refrigerator while preparing the cream cheese.
Place cream cheese, dill, horseradish, and cream in a large bowl. Beat until well combined (a handheld mixer really helps here.)
Spread 1 teaspoon of cream cheese on top each cucumber slice (more or less to taste), then top each slice with a bite sized piece of smoked salmon. Insert a toothpick down the center to keep in place.
Serve at once, or keep in the refrigerator until needed.

*I recommend making these as close to the serving time as possible.

Nutrition Facts

Serving Size 3 bites per person
Amount Per Serving
% Daily Value
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.



Low Carb and Gluten Free Fried Cabbage with Kielbasa. Deliciously satisfying -Quick and Easy weeknight dinner on a budget! What could be more perfect?

You’ve got to love any recipe that contains inexpensive ingredients, is quick to make, and tastes like you spent hours on it. That is pretty much the food trifecta. This recipe fits the criteria for all three. Add in the fact that it is low carb and gluten free, and it’s like winning the food lottery. Cabbage has long since been a low carb staple. Here are some random facts about the worlds second most consumed vegetable. (The first being potatoes.)

1. Cabbage is one of the oldest vegetables, dating back to the 1600’s.

2. Cabbage is rich source of vitamins C, K, B6 and B9 and minerals such as manganese and calcium.

3. Cabbage contains quantities of fiber and iron, which help to keep the digestive tract and colon in a healthy condition.

4. Cabbage is available in many varieties: red or purple, green and Napa cabbage, usually found in Chinese cooking, bok choi and Brussel Sprouts.

5. Cabbage is: Low in Saturated Fat, Cholesterol, High in Dietary Fiber, Vitamin C, Vitamin K, Folate, Potassium, Manganese, Vitamin A, Thiamin, Vitamin B6, Calcium, Iron and Magnesium.

6. One cup of shredded raw cabbage contains 190% of the recommended daily amount of vitamin C.

7. A thick-witted person may be called a cabbagehead. In Hebrew, the term “rosh kruv” (cabbagehead) implies stupidity.

8. Drinking juiced cabbage is known to assist in curing stomach and intestinal ulcers.

9. If one is looking for ingredients of a low calorie diet, cabbage is at the top of the list. One cup of cabbage only holds about 15 calories. It is definitely a weight-loss food.

10. Cultures in which cabbage is a staple food, such as in Poland and some parts of China, show a low incidence of breast cancer. Research suggests this is due to the protective effect of sulfur-containing compounds in cabbage.
Prep Time: 10 minutes

Cook Time: 20 minutes     Yield: 6 Servings


6 tbsp butter, divided (olive oil, ghee or coconut oil)
1 cup onion, diced (about 4 oz)
4 cloves garlic, minced
2 tbsp red wine vinegar (get it here)
14 oz kielbasa, thinly sliced on a bias
large head green cabbage, cored and sliced
1 tsp paprika
sea salt and pepper, to taste
1/4 cup Italian flat leaf parsley, rough chopped
1 tsp crushed red pepper flakes, optional

In a large skillet over medium heat, melt 3 tbsp of butter. Add the onion and garlic to the pan. Sauté until onion is translucent and garlic is fragrant.
Add red wine vinegar to the pan and mix in with onions and garlic.
Add sliced kielbasa to the pan and sauté until slightly browned.
Add remaining butter, cabbage, paprika, salt and pepper. Toss to mix all ingredients together and coat the cabbage with butter and seasonings.
Saute until cabbage is wilted and slightly browned.
Top with fresh parsley and crushed red pepper flakes before serving.
Per Serving Calories - 370 Protein - 6g Fat - 29g Total Carbs - 16.5 Fiber - 7g Net Carbs - 9.5

Monday, May 22, 2017

Spinach and Mushroom Smothered Chicken

3 cups fresh baby spinach...
1-3/4 cups sliced fresh mushrooms
3 green onions, sliced
2 tablespoons chopped pecans
1-1/2 teaspoons olive oil
4 boneless skinless chicken breast halves (4 ounces each)
1/2 teaspoon rotisserie chicken seasoning
2 slices reduced-fat provolone cheese, halved


1. In a large skillet, saute the spinach, mushrooms, onions and pecans in oil until mushrooms are tender. Set aside and keep warm.
2. Sprinkle chicken with seasoning. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack.
3. Grill chicken, covered, over medium heat or broil 4 in. from the heat for 4-5 minutes on each side or until a meat thermometer reads 170°.
4. Top with cheese. Cover and grill 2-3 minutes longer or until cheese is melted. To serve, top each chicken breast with reserved spinach mixture. Yield: 4 servings.



Saturday, May 20, 2017

Cracker Barrel Meatloaf

Cracker Barrel Meatloaf 

2 eggs
2/3 cup milk
32 Ritz crackers, crushed
1/2 cup chopped onion
4 ounces shredded sharp cheddar cheese
1 teaspoon salt
1/4 teaspoon pepper
1 1/2 lbs ground beef
1/2 cup ketchup
1/2 cup brown sugar
1 teaspoon mustard

Preheat oven to 350.
Beat eggs. Add milk and crackers. Stir in onion and cheese. Add ground beef. Mix well. Shape into a loaf.
Bake at 350 for 45 minutes.
Combine ketchup, brown sugar and mustard to make topping. Spoon half of the topping over the meatloaf after 30 mins of baking. Return loaf to oven for 10 more mins of baking. Spoon the rest of the topping over meatloaf, return to oven and bake for 5-10 mins more.

Friday, May 19, 2017


Mother’s Day is on Sunday and this easy low carb peanut cluster recipe is for all the mothers out there, past, present, and future. The mothers whose kids are grown and long out of the house, the mothers who are in the trenches right now, changing diapers and herding kids to soccer practice, and the mothers that are still dreaming of their children to be. As one of the mother’s who is in the trenches at the moment, I have a thing or to to say about this here holiday. So listen up, kids. I am going to tell you what your mother really wants. You may be thinking fancy gifts and flowers and breakfast in bed. But it doesn’t have to be so complicated or expensive. While a visit to the spa is really nice and I wouldn’t say no to it, it’s also not necessary. Here’s what mama REALLY wants this Mother’s Day:

Acknowledge that mama of yours. Cards, letters, or phone calls are required if you’re not in her immediate vicinity. Kisses on the cheek and an “I love you, Mama, you’re the best” is standard protocol if you are nearby.
Give her some peace! If you’re still in your childhood or adolescence, refrain from fighting with your siblings for the day. That right there might be the greatest gift of all time.
Give her some time to herself. Spouses, this one is on you. Give her time off, tell her to go shopping or for a long walk, let her do whatever she wants to do for the day. Take the kids off her hands and just let her rest and breathe and have some space. If your kids are really young and are the sort to follow her to the bathroom, you have to run some serious interference.
Make things easy for her. If breakfast in bed means she will need to clean up after you, wiping up spilled milk and flour, DO NOT DO IT. I repeat, DO NOT MAKE HER BREAKFAST IN BED IF YOU CAN’T CLEAN UP THE MESS YOUR OWN DAMN SELF! Taking her out to brunch is an excellent alternative.

Make her something homemade. Cards or picture frames or paper flowers. This is especially important for the wee ones. I treasure my homemade kiddo gifts more than anything else. Almost all the other paper things and art projects that come home from school get tossed in the recycling bin, but the ones made especially for mama on Mother’s Day? Those will be with me forever.
And most important of all, give her peanut butter and chocolate. This is a hard and fast rule in my house. Don’t even speak to me on Mother’s Day if you don’t have some low carb peanut butter and chocolate treat on offer. (But if your mama prefers a different flavour, give her that instead…I am a little flexible on this!).
Here’s why this sugar-free keto treat is absolutely perfect for Mother’s Day. Because it’s so ridiculously easy to make that even the little ones can get involved. If they’re old enough like mine, they can even throw it together themselves (with a little supervision, perhaps) AND clean up after themselves (clean up will inevitably mean them licking out the bowl so they may need a shower afterwards). And it’s homemade, so you’ve basically covered rules 4, 5, and 6 above. With this one little recipe, you’ve got half of Mother’s Day already covered! And by using Lily’s Milk Chocolate (or dark chocolate, if you prefer), it’s a guilt-free indulgence.
These 3 ingredient peanut clusters are actually my low carb take on the famous CrockPot Candy, but they aren’t made in a slow cooker. I seriously don’t see the point of that crockpot candy, to be honest. Here’s why…it’s so insanely easy to melt chocolate in a double boiler. By using your crockpot, you’re adding hours to a process that takes about 5 minutes. Plus then you dirty your slow cooker. By using a boil set over a pan of simmering water, you’ve got your hot clean up water right there, ready to clean out the bowl. After your kids have licked it entirely clean first, of course.

Make mama happy this Mother’s Day. Give her time, space, some love, and peanut butter and chocolate!

Preparation 0:40 Cook Time 0:00 Serves 24     ADJUST SERVINGS
These 3 ingredient peanut clusters are so easy to make, even your kids can do it! A perfect low carb keto treat for Mother's Day. 


  • 1/2 cup peanut butter
  • 6 ounces sugar-free milk chocolate
  • 10 ounces salted peanuts


  1. Set a heatproof bowl over a pan of barely simmering water. Add the peanut butter and the chocolate and stir until melted and smooth.
  2. Add the peanuts and stir to coat well. Drop by rounded spoonfuls onto a waxed paper lined baking sheet and chill until firm, about 30 minutes. (You can make them as big or as small as you like. I made mine into 24 clusters.)


Thursday, May 18, 2017

Loving veggies now! Yummmmm

2 teaspoons vegetable oil
2 cloves garlic - minced
1/2 onion - chopped
1 (12 ounce) bag frozen broccoli - defrosted
3/4 cup panko breadcrumbs
1/2 cup sharp cheddar cheese
1/3 cup parmesan cheese
2 eggs - beaten

preheat the oven to 400 degrees. Lightly grease a baking sheet lined with aluminum foil.
Heat the oil in a small pan over medium heat, add in the garlic and onions. Season with salt/pepper to taste. Sauté until onions are garlic are tender, set aside to cool.
Add the broccoli to a kitchen towel. Wrap the towel around the broccoli and squeeze out the extra moisture. Pour the drained broccoli into a large bowl.

To the same bowl, add the panko, the cheeses, eggs, and salt/pepper to taste.
Mix together and form into patties, place on the prepared baking sheet.
Bake in the preheated oven for 15 minutes. Flip and bake for another 15 minutes or until browned and crispy.