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

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