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