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Weight Loss Blog – Shirataki Noodles

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Greetings and Happy New Year! I discovered shirataki noodles from a book entitled “Wheat Belly Cookbook” by William Davis, MD. A friend of mine made a wild rice soup recipe from it that was low in carbs and delicious so I bought the book and read about shirataki noodles. Shirataki is made from the root of a plant called the Konnyaku Imo. It is virtually free of calories and carbs. So, we ordered some online….”linguine” “rice” and “angel hair” shirataki. We made the “linguine” with home made spaghetti sauce and I was not too impressed. They are ok but have a rather odd texture. I think the “linguine” is too chewy so we will try the “rice” next and will let you know what we think. In the meantime, if you’d like to find out more, check out miraclenoodle.com.

The “Wheat Belly Cookbook” is very interesting reading and Dr. Davis is obviously against ALL THINGS WHEAT! There appear to be some good recipes and when we try some of them, will let you know how they taste. I already know the wild rice soup is delicious and I made cheeseburger soup which was ok…its base is cauliflower! Till next time, have a happy, healthy low carb weekend! Melanie


Weight Loss Blog – Low Carb Biscuits

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Greetings and Happy Holidays!

It’s close to Christmas and if you’re looking for an alternative to bread, Dr. Quigley shared a low carb biscuit recipe from food.com. According to Dr. Quigley, “these biscuits turn out buttery, delicious and all-around amazing! Best part of all, they weigh in at about 1 net carb per biscuit. One of my best low carb recipes….”

Just go to http://www.food.com/recipe/buttery-garlic-and-sharp-cheddar-biscuits-low-carb-467871

Hope you enjoy! Till next time, wishing you and yours a Healthy, Happy Holiday and a Low-Carb New Year!

See you in 2017! Warm regards……..Melanie


Weight Loss Blog – Thanksgiving Eating Tips

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Greetings! It’s the day before Thanksgiving and I’d like to share a few tips to help with your Turkey Day eating…..

Please keep to your plan as much as possible and remember not to starve yourself.
Drink plenty of water.
If you are going to a restaurant, check out the menu beforehand so you can plan what you will eat and decide what you’ll stay away from.
If you are going to someone’s home, make sure to eat something on your plan before you leave your house so that you will be less tempted to grab the first food you see when you get there.
If you are eating at home, make sure to cook up something on your plan that you love.
For snacking, eat veggies like celery, carrots, edamame, etc. and make up one or two of your own wonderful dips to go with them.
Stay away from areas with food that you don’t want to eat….like a table filled with just desserts.
For those foods you don’t usually eat but since it’s the Holiday….take a spoonful or one or two bites.
Wine and spirits don’t have lots of carbs but remember moderation and drink a glass of water in between.
Hope these tips will help! Wishing you all a Happy, Safe and Fun Turkey Day! Till next time…….Melanie


Weight Loss Blog – Holiday Eating

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Greetings and Happy Holidays! The Holidays are almost upon us….and during the next 7 weeks or so we may be exposed to foods not on our plan. So what do we do???? Should we just eat them and hope to not gain too much weight? Should we stay away from all of them and deprive ourselves completely? Should we increase our exercise? What to do….what to do???

Here are some ideas which may help. #1 have a plan, yes a plan. If you plan for eating and know what you will and won’t do, I think you can get through the Holidays and feel in control. HOWEVER, here’s the catch….if you make a plan, CARRY IT OUT. It’s awesome to create a plan, but if you don’t follow it through, you’ll feel worse!

#2 be realistic…you know yourself and your limits so plan accordingly. For example if you plan on not eating any bread at all and know that there are certain bread items you, your family and friends make that you simply can’t resist, don’t put zero bread in your plan. Instead, you want to set a limit, like selecting 2 or 3 of your most favorite.

#3 stick to your plan as much as possible and identify when and where are you most likely to want to eat non-plan foods.

#4 activity helps. What I mean by that is adding a little more activity to your exercise regime: for example, parking the car a few more feet away from the store or walking up the stairs instead of taking the elevator or deciding to walk one or two more days per week. Activity helps so consider adding it to your plan.

#5 ask for help from the Peak Health Team….they are there for YOU!

I hope these ideas will give you a good start to a happy, healthy and low carb eating this Season. I will continue to offer tips, ideas and recipes to help us all get through the Holidays. Till next time……Happy Thanksgiving! Melanie


Weight Loss Blog – Roasted Shrimp and Poblano Salad

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Greetings! Here is a recipe I found in a magazine that is delicious as well as low carb. The ingredients are: 2 medium shallots chopped, 3 poblano peppers seeded and sliced, 1 lb. large deveined shrimp, 6-8 ounces of mixed greens, 2 tsp chile powder, 1 TBL canola oil, 3 TBL lime juice, 1 thinly sliced avocado and salt and pepper to taste.

The directions are: Toss the shallots, peppers and chili powder with the canola oil and arrange on a baking sheet. Bake for 20 minutes at 450 degrees. Remove the baking sheet, add the shrimp and roast for another 5 minutes. Remove from oven and cool slightly then combine the shrimp mixture with the lime juice, salt and pepper to taste and the mixed greens. Top with the sliced avocado.

This recipe serves 4 and has only 7 net carbs! You can add radishes or olives as options.

Happy low carb eating! Till next time………………….Melanie


Weight Loss Blog – Cream and Label-reading

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Greetings! Not too long ago, I wanted to make the cauliflower casserole I mentioned in a previous blog. Well, I did not read the label as I should have at my local supermarket and purchased a cheaper what I thought was “real” cream. The casserole didn’t taste as good as it usually does so I looked at the label and realized what a mistake I made. This store-brand product did have some cream in it, but it also had other ingredients that I couldn’t pronounce as well as lots more carbs per serving. Boy did I learn a lesson! My first mistake was in thinking that cheaper didn’t matter and my bigger mistake was NOT reading the label prior to buying the product. So, bottom line: READ THE LABEL BEFORE PURCHASING THE PRODUCT! I know I’ve mentioned label-reading in a previous blog and didn’t follow my own advice – shame on me! Well, never again. I will ALWAYS be sure to read the label and please, please, please do the same. Your food will taste better, be better for you and your carb count will be lower!

Wishing you a happy, healthy, nutritious and low-carb week! Till next time………Melanie


Weight Loss Blog – Super Bowl Party

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Greetings! Are you going to a Super Bowl Party and want to stay on your eating plan? Here are a few tips. Eat something on your plan before you go so that you won’t be tempted to just grab the first food you see when you arrive at the party. Bring a food that you can munch on like a vegetable tray or turkey roll ups. A cheese tray would work too! Or maybe you make a yummy low carb dish that you can take to the party. If your plan allows alcoholic beverages, stick with low carb beer and wine or champagne and limit your intake. Sip slowly and drink a full glass of water in between each drink. Champagne spritzers work well! Scan the entire food display at the party and focus on the tasty delights you know you can eat (and completely avoid the ones you should not eat). If you find there is something so delicious that you can’t pass it up, take a small piece or share it with someone else. Most importantly, I think, is to have a positive outlook and feel confident that you can stick to your plan. It’s easier to stick to your plan when you have good food at your fingertips. Enjoy the party and I hope your team wins! Wishing you a happy, healthy and low carb week. Till next time………………Melanie


Weight Loss Blog – Cheesy Cauliflower Soup

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Greetings! Here’s a healthy, low carb soup recipe you’re sure to love, courtesy of the Peak Health Team: 4 cups diced cauliflower (about one large head), 3/4 cup diced onion, 3/4 cup diced celery, 1 diced carrot, 3 TBL butter, 4 cups chicken bouillon (Knorres) or canned broth, 2 cups shredded sharp cheddar cheese, 3/4 cup heavy cream. Salt/pepper, 3 slices cooked and diced bacon, 1 diced green onion.
Directions:
Melt butter and saute onions and celery; combine with chicken broth, cauliflower and carrots and simmer until tender. Use immersion blender (or stand blender) pulse till desired smoothness then return to pot. Add cream and cheese a little at a time whisking until melted. Salt and pepper to taste. Top soup with crumbled bacon bits and diced green onion.

Note: cooked chicken is a good addition as well as some broccoli. If you add broccoli, also add 1/4 tsp baking soda when you simmer the cauliflower mixture. The baking soda removes any bitterness and lets the nutty broccoli flavor shine through. A 1/4 tsp of cayenne added to the mixture gives the soup a hint of spiciness.

Enjoy! Till next time…………Melanie


Weight Loss Blog – Low Carb Chicken Salad

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Greetings and Happy New Year! It’s a new year and a new opportunity to get back on your plan, continue it or start your new plan to a healthier lifestyle. How exciting! Here’s a recipe courtesy of the Peak Health Team that fits the bill for delicious AND low carb. Enjoy!
Ingredients:
2 cups shredded chicken, 1 celery stalk thinly sliced, 3 green onions chopped, 1/4 cup chopped pecans, 1 tablespoon fresh minced dill, 1 cup mayonnaise, 2 tablespoons Dijon mustard and salt and pepper to taste.
Directions:
Toss celery, onions and chicken in a large bowl, put aside. In another bowl, mix mayo, pecans, Dijon mustard, salt/pepper, dill and any other herbs of your choosing. Pour the dressing over the chicken and vegetable mixture and stir until thoroughly combined. Refrigerate for at least 2-3 hours before serving.

This recipe serves 4 and has less than 1 gram net carbs per serving – wahoo!

Have a happy, healthy and low carb week! Till next time………Melanie


Weight Loss Blog – Food Diary

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Greetings! Are you keeping up with your food diary? I know it may be a bit challenging but it’s a really helpful tool, especially during the Holiday Season when we can overeat carbs and not even realize it! I keep it simple and use a paper-based log. (Like the one I received from Peak Health.) You may prefer an online source or your own computer to keep track of what you eat. Whatever method you choose, please remember to log the food you eat….it’s important and useful! I don’t take my diary with me when I leave the house, however, I’ve gotten good at tracking the food in my head and then transferring it to the diary when I get back home. Please don’t hesitate to contact the Peak Health Team for assistance with your diary and if you’d like more tips, tools and ideas, I would be happy to chat with you. Just tell your Peak Health team member and they will put you in touch with me. Wishing you a Happy, Healthy and Carb-Conscious Holiday Season! Till next time………Melanie