Recipes 7/8: easy, quick, delicious low carb meals

What to do with left over beef tenderloin? How about sauté some kale and onions, then chop up your super tender beef leftovers, add 1/2 of a small sweet potato with a teaspoon of sour cream, and bam, that's dinner in 10 minutes!

Have some uncooked chicken breast in the fridge? Here's a super easy recipe that will take about 10-15 minutes to prepare. You'll need 1/4 medium onion (I use yellow), greens of your choice (I used chinese brocolli - just visited a Chinese grocery for the first time, and wanted to try something new!) for your veggie sauté. For the chicken dish, you'll need some plain tomato sauce (low carb/sugar), Italian herbs (Italian blend or oragano, time, and basil), and parmesan.  

If watching fat intake, use cooking spray like Pam to sauté veggies. Spray pan and  add onions, then bring to medium heat. Once onions are soft, add your greens and cook to preferred tenderness. Add salt and pepper to taste. 

Start a separate pan on medium high heat. Spray pan.  Once hot, add sliced raw chicken breast. Sear chicken for a minute or so on both sides. Turn heat down to medium and add 1/4 cup of tomato sauce. Add Italian herbs, salt, and pepper to taste and a clove of fresh garlic. Allow time for chicken to cook all the way through as tomato sauce heats up. 

After plating chicken and veggies sprinkle both dishes with parmesan. Enjoy :)

For personalized fitness and nutrition coaching with me follow the link below:  

www.kellydarbywellness.com

BREAKING NEWS: Low Carbers can have BREAD again!

I know, I know, I know....for most people who eat bread on a daily basis and think that going low carb (LC) is an unsustainable lifestyle this may not be breaking news. But for all of us who have salivated every time we walk/drive/smell a bakery/sandwich shop/Starbucks, etc. this is HUGE...I mean HUGE news! 

As most of you know, eating your favorite dishes on a LC diet takes A LOT of work.  There is a ton of prep time involved because, well, you never have exactly everything the particular recipe calls for...i.e. 5 different flours, 3 different sugar substitutes, and the litany of random ingredients like xanthan and guar gum.  And mind you each of these ingredients cost at least 15 dollars :) So, after spending hours finding the perfect recipe, there's a risk you will have wasted all your time and money because the thing that was supposed to be chocolate chip muffins tastes like a combo of black beans and styrofoam.  I think we've all been there with LC recipes...I mean did someone actually think this was good?  Who thought that garbanzo bean flour would be good in a cupcake recipe? Anyway, these recipes take time, money, and lots of patience. 

So, many of us turn to the internet for the convenience, and the taste is usually a step up. I've tried many different websites and have found some good items over the years, like LC crackers, chocolates, flours and baking mixes, jams, and sugar substitutes. However, for the most part, these items were either full of malitol and other chemically produced sugar substitutes or they were sugar free/wheat free but not LC. I could never really find what I was looking for  :(

After years of searching I found www.holdthecarbs.com aka LC Foods. 

This is truly a one stop shop and the only one of it's kind! Everything is LC and sugar free, and most of the products have a gluten free option too. There is no malitol, and only a few have sucralose, but they are adjusting recipes away from that as well. Not only are both the recipes and packaged products delicious, natural, and high quality, it is a family run business and you can really tell. They love interacting with their client base and really try to implement the feedback they get with a quick turn around! I absolutely love this company, and it is the only one I feel comfortable partnering with and promoting. I regularly order from their website, especially since they just launced their fresh baked white BREAD! So back to the reason for today's blog. I just received this bread in the mail two days ago, and I've already eaten foods I hadn't dreamed I'd be able to have again. Like what? PB&J...I know...so simple...but this has been one of my alltime favorite foods, and now I can enjoy it again. This morning I was able to have toast with my eggs! And I am still full! I can't wait to make grilled cheese, have any number of delicious deli sandwiches, or even bread crumbs...endless possibilities ;)

Here's the amazing news -- this bread has only 1G of net carbs, 12G of protein, and 8G of fiber per slice.

This is so incredible because it means that even those of us on ketogenic diets can eat bread...WOW!!! I am super excited can you tell?  

How does the bread feel/taste you may ask? I would describe it as dense (holds together well), but very soft and pliable. It has a slight sourdough taste, but most of all it tastes like bread...yes...bread. Not tapioca flour or almond meal or the all too common flavorless...it actually tastes like bread. More good news...the bread is shipped to you the same day it is baked! And, it's huge...I filled three large containers with slices (froze two of them).  

For those of you interested in trying it out, I've provided a few different links to the LC Foods website. There's a banner at the top you can click, and two different pictures of the new fresh bread on the right panel that will take you right to the bread.

For personalized fitness and nutrition coaching with me follow the link below: 

www.kellydarbywellness.com

Recipe 6: easy, quick, delicious low carb meals

In recipe 4 we talked about what to do with your leftover pot roast, but what about your leftover crock pot chicken? This is the perfect salad for your cold shredded chicken.  

What you'll need:

1. raw kale

2. shredded crock pot chicken breast

3. sautéed onions

4. parmesan

5. sea salt

6. lemon zest

7. squeeze of lemon

8. 2Tb buttermilk ranch dressing/your favorite creamy dressing

Use can use as much or as little of the lemon zest/juice as you would like.  If you ever need a little more dressing, add a little olive oil or sour cream (if you want to keep it creamy) to keep the carb count low :)

I'd love hear your thoughts on the recipes so far, love em, hate em, have a way to improve them?  Let me know!

For personalized fitness and nutrition coaching with me follow the link below: 

www.kellydarbywellness.com

Why Fat Doesn't Make You Fat!

Why Fat Doesn't Make You Fat! by Margaret Floyd, NTP HHC CHFS is a must read on the true effects of fat vs sugar on the body. FAT is NOT EVIL!


Do you agree or disagree? I'd love to hear your thoughts in the comments below.  Please take the time to understand the science before jumping to conclusions based on cultural biases against fat.

Recipe 5: easy, quick, delicious low carb meals

My mouth is watering just thinking about this dish. Oh my goodness.  This is a must try for all my meat and cheese lovers out there! 4 ingredients:

1. Chicken Sausage (cooked and cut in small pieces)

2. Sautéed Onions Chopped

3. 2-3 Eggs

4. 1oz Sharp White Cheddar 

-Sauté chopped onions in olive oil/pam until translucent

-Add cooked chicken sausage in skillet to heat

- Beat eggs and add to skillet

-When eggs are still a little gooey, add chunks of cheese and turn off heat

-Cover and let cheese melt

-Season to taste and DEVOUR :)


For personalized fitness and nutrition coaching with me follow the link below: 

www.kellydarbywellness.com

Are you tired all the time?

After a good night's sleep are you still tired in the morning? Can you not make it through the day without coffee or an energy drink? Do you feel somewhat tired throughout the entire day? Do you crave and eat primarily sugars, breads, and starches?

If you answered yes to any of these questions you probably have some level of adrenal fatigue. There is a wide spectrum of symptoms that correspond to the various stages of adrenal fatigue with adrenal burnout at the far end of the spectrum. Just to clarify, I am talking about a chronic condition that is primarily the result of various environmental and genetic predispositions as opposed to a congenital medical condition (Addison's disease). 

www.tvernonlac.com
If you are interested in learning more, I began my journey to healing from adrenal fatigue after stumbling upon this website. A "stumble" I truly believe was God's intervention. I had gone to the best doctors in the world only to be told they didn't know why I was so tired, and their only solution was to give me a pill.  This pill was basically a stimulant, which not only stopped working after about a week, but actually made the problem worse! 

I can't describe the feeling after my first conversation with Theresa Vernon (practitioner from above website). In less than a minute she diagnosed my condition, which was ultimately confirmed by hair mineral analysis. I finally had a name to my condition, which not only opened doors to limitless information, but for the first time in years I felt like I just might get better.  It seemed too good to be true...but...it's a few years later and I'm convinced if I keep on the track I'm on (with her help), I will be healed this year and full of more energy than I've ever had in my life! 

I've completely overhauled what I eat..to a low carb diet, specifically tailored for adrenal burnout.  It's taken years to cut out the sugar, bread, beans, fruit, potatoes, etc. (the primary food group of my diet), but i tell everyone, if I can do it, anyone can do it.  I went from studying for exams with a bag of M&Ms and Twizzlers regularly to now eating no added simple sugar, protein at every meal, and tons of vegetables.  Next blog I'll talk about what I'm doing to be healthy and truly heal from adrenal burnout. 

For personalized fitness and nutrition coaching with me follow the link below: 

www.kellydarbywellness.com

Recipe 4: easy, quick, delicious low carb meals

This is probably my most favorite low carb salad :)  In my last post I discussed crock-potting a large portion of meat like a pot roast.  What do you do with all that meat?  Here is the perfect easy, quick,and delicious meal to make with that leftover pot roast.

Seriously, this blog will not be like every other blog...going on and on and on...all eloquent and wordy.  If that's what you are looking for, you can move on now, this blog is not for you.  But if you want to learn some amazing mouthwatering low carb recipes that can be made in less in 10 minutes, and you want to learn some practical habits for losing weight and living healthy, then please stayed tuned and leave a comment, I'd love to hear from you!

The Salad:

1. Chopped Raw Kale

2. Shredded Chuck Roast

3. Sauteed Yellow Onions

4. Shredded Parmesan

5. Au Jus (your dressing)

6. Freshly Grated Sea Salt and Pepper

For individual fitness and nutrition coaching follow the link below: 

www.kellydarbywellness.com

Recipe 3: easy, quick, delicious low carb meals

When on a low carb diet there are certain foods you should keep in your house at ALL times.  

1. Meat of any kind: I like to buy large packages of pre-portioned chicken breasts from Wegmans and freeze 2/3 of the meat.  After 2-3 days I'll take a portion of frozen meat to thaw and cook...saves a ton of money buying in bulk.  I also usually buy some form of pot roast, chuck roast, or ground beef.  Pot roast is amazing because all you have to do is pop it in the crock pot...and bam...you've got meals for the next three days.  If you make a large enough batch, just freeze half of it in the juices and thaw outside the freezer when you're ready to eat.

2. Green veggies: I usually buy frozen broccoli and fresh spinach, kale, or mixed greens.  I buy the big 1lb plastic container of fresh greens...trust me...you will use it all.  

3. Onions: I eat sautéed onions everyday and in everything! I eat them in my omelets in the morning, in my salads, and as a side mixed together with veggies (green beans and onions...yum!). 

4. Dairy: Cheese...nough said. Cheese, cream cheese, sour cream, and butter add the fat to balance out the calorie deficit in your low carb diet.  Most importantly they keep you full and give amazing flavor to any dish. 

5. Eggs: the low carb dieters go to morning meal.  I usually combine a 1-2 regular eggs with egg whites for a larger portion of food. 

6. Low Carb Snacks: there are lots of these out there...my faves are an ounce of cheese with pepperoni/deli meat, guacamole with pork rinds,

7. Low Carb Desserts: sugar-free hot cchocolate, sugar-free jello, low carb brownie in a cup, homemade whipped cream (heavy cream and splenda/stevia)

Simple Grilled Chicken Salad

Do you have a George Foreman grill?  If yes, then you can make this salad in less than 10 minutes. 

1. Bowl of Spinach
2. Add sliced cherry tomatoes
3. 2 Tbs of buttermilk ranch dressing, some feta and shredded parmesan, sea salt (if desired...I love salt), and fresh cracked pepper.
3. Grill chicken breast with salt, pepper, herbs (basil and garlic) in GF for 6-7 minutes; slice on cutting board; slide chicken with juices onto salad. 

Eat and Enjoy :)


For personal fitness and nutrition coaching with me follow the link below: 

www.kellydarbywellness.com

Recipe 2: easy, quick, delicious low carb meals

OMELETS!!! Omelets are by far the easiest, most delicious, and diverse foods to eat on a low carb diet.  There are so many different variations to chose from.  This is one of my favs:

1. Sauté spinach in olive oil on medium high.
2. Add 2 regular eggs (blended) to pan. Add egg whites to fill pan bottom. As eggs begin to cook, push the cooked portions towards the center of the pan and toggle the pan to let the uncooked portions escape and fill empty spaces on the pan surface.  Once the eggs are able to slide around in one solid piece, flip over.
3.  Add diced tomatoes and chunks of mozzorella to 1/2 of the omelet.
4.  When cheese is halfway melted, slide 1/2 of the omelet (the side with toppings) onto a plate and flip the pan over to make a beautifully folded omelet.  Add salt and pepper to taste. 

Eat and Enjoy :)

For personal fitness and nutrition coaching with me follow the link below: 

www.kellydarbywellness.com

Recipe 1: easy, quick, delicious low carb meals

Introduction to my low carb lifestyle.

I'm all about low carb eating. Not by choice, but as a result of a fun condition called ADRENAL FATIGUE.  Have you heard about it? Well, you basically cannot have anything that stimulates your adrenals, because that would disrupt the healing process...so, I have had to cut out things like most grains, sugars, caffeine, and basically anything that has more the 5 net carbs in one serving...so basically everything good...so I thought :)

This is the first post in a line of quick, easy, delicious and low carb meals that I make on the regular. These recipes are for anyone looking to get healthier, lose weight (if you're on a low carb plan), or add more protein into their diet while taking almost no effort and making your roommates wish they were eating your food...trust me...it happens everyday :)

I won't insult your intelligence with super detailed instructions on how I prepare these meals...trust me they're that easy...but I will tell you what I used to make em. Let me know what you think!

In the picture above:

1. Omaha steak burger/any ground beef (I grill using George Forman: 5-7 mins)

2. Grilled onion (also using GF: same time as above or longer)

3. Slice tomato

4. Sautée sliced onions in olive oil until soft and translucent; add green beans till heated

5. 1/2 sweet potato (microwave while potato 7-8 mins)

6. 1 Tbs mayo and as much yellow mustard as you want. Mix together as dip for burger. 

Eat!

For personal fitness and nutrition coaching follow the link below:

www.kellydarbywellness.com

#1 Get the Junk out the House!

 
You can desire all you want to eat healthy, but if there is junk in the house, you will probably find a way to cheat. Now you're probably thinking, but I live with roommates or I have a family, etc.  I get it!  I've lived in both situations and still do, but I'm guessing you don't have perfect self-control or you wouldn't be reaching out for help :)  Therefore, it is very important to remove temptation. The first step is obvious: get rid of the junk you have.  The second step is also pretty obvious: don't buy the junk. Again, both of these are difficult if you live with other people.  The key is to sit down and strategize with your cohabitant.  If it's your kids, maybe have your spouse take them out for dessert once a week or allow them to buy something sweet at school.  If it's a roommate, request that they put some of the most tempting items in their room, i.e. out of sight.  These steps are difficult, but if you want to get healthy, you will need the support of those in your life, and it may necessitate some sacrifice.  Just remember this is a give and take, make sure to do something special for them or maybe they'll even join you in your endeavor!

For personal fitness and nitrition coaching with me follow the link below: 

www.kellydarbywellness.com