Snack: cucumber salad
1 cup sliced and peeled cucumber
1 tbsp sour cream
1 tbsp uncured bacon bits
1 tsp white pepper
Pinch salt
Net carbs: 3 grams
Calories: 100
Dinner: Chicken breasts in a sour cream and cheese sauce
(whole pot=3 servings)
12 oz boneless skinless chicken breasts (3 4 oz breasts)
6 tbsp sour cream
3/4 cup shredded cheddar cheese
2 tbsp open nature uncured bacon bits
Net Carbs (per serving): 2 grams
Calories: 300
Lunch: Cheesy steak stuffed peppers
1.5 bell peppers
6 oz steak precooked
1/2 cup shredded mozzarella cheese
Net carbs: 9 grams
Calories: 525
*I boiled the pepper halves for five minutes then placed them in a baking dish with the meat and cheese, and baked them for 10 minutes at 350, then broiled at 450 for 3 additional minutes to get the cheese to brown.
Lunch: Roasted chicken legs with sauteed kale with bacon
6 oz dark meat chicken
1.5 cups baby kale (sauteed in butter with uncured bacon bits and seasonings for 15 minutes over medium heat)
1 tbsp butter (see above)
Net carbs: 1.5 grams
Calories: 520
*The kale was SO delicious and EASY! I am going to make more for dinner :)
Dessert: Sugar free jello parfait
1 cup sugar free black cherry jello
3 tbsp whipped heavy cream sweetened with stevia
Net carbs: 0 grams
Calories: 170
The woods smelled so heavenly…I could not resist, but boy am I sore! Lol (at Powell Butte Nature Park)
The weather was so lovely (a soft rain) that I went for a hike after the gym… (at Powell Butte Nature Park)
Lunch: Romaine tacos with mashed avocado and sour cream
3 oz ground beef
1/4 cup cheddar cheese divided
8 leaves romaine lettuce
1 avocado (mashed with garlic and pepper)
2 tbsp sour cream
2 tbsp mild salsa
Net carbs: 9.5 grams
Calories: 674
*I finally got over my fierce hatred of avocados…my husband showed me that if I mash them up with lots of garlic and pepper, they’re not completely disgusting! So I will try to include these bastards at least once every 2 weeks, because of all that healthy fat…
Dinner: tuna and kale salad
5 oz tuna
2.5 cups baby kale
1 cup baby spring mix
1 small Roma tomato
1/4 cup athenos feta cheese
2 tbsp Ken’s creamy Cesar dressing
Net carbs: 8 grams
Calories: 475
Green Tea | Pioneer Thinking
Green tea: Is made from the leaves of the Camellia Sinensis tree. The best green tea is grown in Japan and is harvested in the spring months.
cool and refreshing tricks, now that the heat’s on!
Top 3 Exercises That Burn the Most
Top 3 Exercises That Burn The Most. Walking, jogging, swimming and cycling —- these are some of the common exercises people do when they want to burn fat, but they actually don’t burn as much as you might think. Long bouts of cardio will burn fat but not as much as short, intense bursts. Exercises that burn the most fat and calories are big, compound movements that challenge the lar…
Dinner: Kale salad with turkey and feta
2 cups baby kale
2 cups baby spring mix
1/4 cucumber
1 thin slice of onion
3 tbsp ken’s creamy cesaer dressing
4 slices uncured turkey breast
1/8 cup crumbled feta cheese
Net carbs: 9 grams
Calories: 400
Why do trainers NEVER listen?
I had my “introductory” session today…
The guy was super nice, but no matter how many times I told him that I already knew about nutrition, and the ADAPT principles, he just KEPT GOING ON AND ON ABOUT THEM!
I get it, it’s his routine, but when I said that I already used the ADAPT principles daily, and what I wanted from him, was to talk about lifting technique…he just kept pushing the ADAPT stuff.
I can (and do) ADAPT warm ups and cool downs, plus body weight resistance training (rollercoasters, inchworms, planks, wall sits, push ups, etc…) at HOME, when I’m at the gym (in fact it’s pretty much the WHOLE reason I signed up) I want to do “gym” stuff…not the stuff I can do by myself at home! I want to take advantage of the equipment and classes that I pay for…
Would someone please explain why this is such an unusual concept????
I understand that realigning my joints and range of motion is IMPORTANT, that’s why I already DO IT! I just want to learn how to lift with proper form, is that really SO much to ask?
I even gave him the benefit of the doubt, and asked if I were able to purchase some sessions, would he focus on weight training, and proper form, and he was like “well, MY goal is to use your own body weight in new ways for a total body workout” so NO THEN.
I’m sorry, but if I’m PAYING that kind of money, then I should get what I want. I am MORE than willing to continue using ADAPT and even learning new moves, but I want weights TOO…
Sorry for the bitch fest, but I am seriously steamed, I mean, how am I supposed to train properly, without injury, if no one shows me how to do it correctly???!
Again, he was really sweet about shutting me down, but still…
A journey to health and wellness through low carb living
