Tag Archive | diets

Beef Taco Bake

This is a low carb casserole that is easily turned into a versatile family meal. I serve it with a quarter head of shredded lettuce for my husband and I and on top of tortilla chips for the kids. You could make low carb taco shells and use this as your taco meat or serve it as the stuffing on halved mini peppers or jalapeños.

The nutritional information is for the bake alone.
Per serving, as written. Calculated by Very Well Fit.
Calories 448.25
Carbohydrates 9.25 g
Fat 18.85 g
Protien 58 g

Serves 4
1 pound ground beef
1 can Diced Tomatoes and green chilies, drained
2 cups cottage cheese, drained
1 cup Shredded Cheddar cheese

Preheat oven to 350° F/177°C. Brown the meat. If you want to season it, do this now. You could use any taco premixed seasoning, or combine your own. I used equal parts cumin and chili powder, onion and garlic. Drain the meat, diced tomatoes and chilies and cottage cheese. Mix together. Mix in half the cheddar cheese. Grease a 9 x 9 pan. Spread mixture in pan. Top with remaining cheddar cheese. Bake for 30 minutes.

Recipe notes.

I’m pretty lazy and I can’t stand a mess, so most of this gets mixed together in the colander in the sink. It saves time and clean up.

It is still going to be pretty gooey but the more juice you get out of it, the better it sets up.

If you are after an ultra low carb goal, serve it as is and cut the carbs further by swapping ricotta for the cottage cheese and doubling or tripling your seasoning.

The Stall!


It Happens, Don’t stress about the ,”Stall.” Do yourself a favor stay off of the scale and quit torturing yourself. We all have Stalls and think its all over, no more weight loss, another diet FAIL!!! 

Low Carber’s often loose inches compared to pounds. Don’t obsess over those numbers in front of you, Grab a pair of tight jeans that is one size too small and use those, trust me quit beating yourself up. Especially us Ladies during that time of the month, our weight will fluctuate and yuk!

How do I know I’m at a Stalling point , well if your staying on track with your Low Carb lifestyle and your NOT Cheating yourself. 

If you haven’t lost weight or inches for more than 4 to 6 weeks,then you very well may have entered the dreaded “Stall.”

If you ARE at a Stall then lets try a few things to get you back on track:

  1. Try raising carbs. Sometimes eating too few carbs can cause metabolic slowdowns, upping fat or increasing fiber. I take a teaspoon of Coconut oil each day, and make sure I take a Fiber supplement. YES, I too have Stalled, I was initiated into that special club 2 months ago. I’m just now starting to loose again. 

  2. If your still eating the same thing, change it up. Add more good FATS, maybe little less Protein. Watch those vegis! Corn, beans and potatoes even in small amounts can really throw you off. I want you to eat Vegis, just the Good Carbs. Go back to the Original Plan you started on and CHANGE one thing,something.

  3. LOOSE the Fruit, if you are eating Fruit stop for 1 week or 2.

  4. I love my Beer too, but reality check! Find a substitute like really Dry Wine, and limit your glass to 1 or 2.

  5. Sweeteners, I know touchy subject, but lets face it, even the slightest taste of sweetness can cause an insulin spike.

  6. All Nuts are created equal..NO..if your snacking on Nuts stay away from Peanuts and Cashews. Watch your portion size on the others, I’ve found alot of folks will put a can on the desk or counter and snack all day, NO you have portions on Low Carb no matter what you’ve heard 1/4 Cup a day!

  7. Remember EAT, I know it sounds crazy, but when you skip meals and you let your belly get hungry, its like starting all over, you’ve got to keep you metabolism going. Don’t let your body think its starving.

  8. Know your body, get your measuring tape out and measure. Now lets get started and get you guys off the STALL!

I hope this helps some of you, we are all different, not all one thing works for All! When you get to that Happy Weight. Then we will work on keeping it Off and keeping you guys Healthy!

I recently went to the Doctor and He took me off 2 of my Blood pressure meds. I’m down to 1 now and no Diabetic signs or symptoms. How long have I been on Low Carb/High Fat? Since late May. With all good things it takes time, be patient,be true to yourself and stay motivated. Hugs to All 🙂

Low Carb Cheese Straws (Sticks)


OK they are not Straws or even Sticks, they spread out alittle bit. But Boy – Oh Boy are these things GOOD!

This is a great little addition to your Low Carb  Holiday Party or even a Dinner appetizer. 

This is the Easy version of this recipe, there is another out there with alot more ingredients. They are so easy! We like Easy 🙂

Here’s What You Will Need.


2 Cups of Sharp Cheddar Cheese (don’t use bag!)

1 Stick Butter room temp

1 1/2 Cups Almond Flour

1/4 teaspoon Salt

1/4 teaspoon Cayenne Pepper



Pre Heat Oven to 300 degree.

Put all ingredients in Food processor. (If you don’t have a Processor you can mix by hand, just mix really well). Form into Dough. Line Cookie Sheet with Parchment Paper.

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Grab your Cookie press and start loading.

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Pipe onto Cookie Sheet and Bake on 300 degree for about 10-15 min.

Alternative method is to Refridgerate dough for 30 min. then roll on lightly floured board. Cut thin strips.

Let cool and Enjoy!




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After all the Diets and Weight Loss programs I have tried, and failed. Not from not loosing weight, but failed as to not seeing the full effects of Better Health and Feeling of Success in weight loss. All ended in Gaining back All or Part of my weight back and giving up.

But Do to the Health issues I had, I needed to find something that was RIGHT, so what was it. I researched Low Carb and from all the testimonials I’ve read and the results I have heard from the Low Carb lifestyle, I thought I would give this one a fare chance as well.

As I have told you before in previous Post, I was in poor Health, But the big picture was much worse than previously described. Symptoms:


*Muscle Aches

*Female issues (Hormonal, and Fibroid s)


*High Blood Pressure


*Not sleeping through the night

*Severe Acid Re-flux


Going to the Doctor I was diagnosed with Onset  of diabetes, Fibromyalgia, beginning of Rheumatoid Arthritis, One Doctor even told me I may have Lupus. Lupus, OMG I was falling apart. The list goes on and on, not to mention they tested my Thyroid every time I had an issue. So I tried to take the medication I ws prescibed, tried to do what I was told and still No Relief. 

That being said, I decided to just take one step at a time and start with helping the Pre Diabetes to STOP. So I took it upon myself to change my eating, Low Carb. I had no Idea, that after starting this program in May of this year that I would be were I am now. Today, I have No symptoms of any of the above problems. I do still take my Blood Pressure medications, that my friends is alot better as well. hopefully in a few more months I can resolve that as well. 

I really believe being a YO YO dieter is the cause of alot of my formal Health issues with my Metabolism. This lead me to research Metabolic Syndrome.

Metabolic Syndrome

Many people do not realize that they are insulin deficient and may have Metabolic Syndrome, changing your diet and sticking to it may change everything, What is Metabolic Syndrome, well the definition is simple:

Metabolic syndrome is a cluster of conditions — increased blood pressure, a high blood sugar level, excess body fat around the waist and abnormal cholesterol levels — that occur together, increasing your risk of heart disease, stroke and diabetes.

Having just one of these conditions doesn’t mean you have metabolic syndrome. However, any of these conditions increase your risk of serious disease. If more than one of these conditions occur in combination, your risk is even greater.

If you have metabolic syndrome or any of the components of metabolic syndrome, aggressive lifestyle changes can delay or even prevent the development of serious health problems.

For ME, it was the High Blood Pressure, Pre diabetes and weight around my middle. The weight around my middle would Never decrease when I lost weight with other diet programs, I chalked it up to the fact I did not exercise enough, so adding exercise it was still there. So I gave myself the excuse of being over 40 was the culprit. Little did I know it was the way my body was now taking all the Carbs I was eating and turning them into Unhealthy Fat. 

So whats going on now with my waistline and my weight, well. I’m not loosing Muscle but I am loosing the Fat around my middle, example, well when I first started my Wii (love my Wii Fit) said my BMI was 29.4 that was back in May. Today its the 3rd. of September and my Happy little Wii Helper said my BMI is now 24.1 ,A healthy BMI for a person of my size is 22. So guys, I think this is good. I’m 11 lbs away from my goal and 2 away from Healthy BMI.

It may not happen overnight, But it will happen, just the simple, easy way of just changing what you Eat.

So Why LCHF, Why Not!

Low Carb Chicken Marsala with Zucchini Noodles



One of the comfort foods I love to get when I’m at Olive Garden is Chicken Marsala. I decided to find a Low Carb way to enjoy one of my Favorites MY WAY low carb. This is a Simple Easy way to lean to re-love Chicken Marsala without all the Carbs the restaurants love to put in our food. If you love Chicken Marsala like I do, you’ll see this Easy fix is well worth a try.

In this recipe I did use a short cut sauce and I’ll explain why later, so we are not going to be making our Marsala sauce from scratch, well not exactly 🙂

What your going to need

Chicken Breast slightly pounded

1/2 Cup Crisco

1 Zucchini 

2 Cups sliced Mushrooms ( I used Portabella)

2 Tablespoons of Butter for mushrooms

1 Tablespoon Olive Oil

1 Tablespoon of Butter for Zoodles

1/2 Tablespoon Garlic Powder (fresh Garlic 2 Cloves crushed well).

Salt and Pepper



First lets go ahead and get our chicken ready cover with plastic wrap and pound lightly. Then place your large pan on a Medium high burner and add Crisco and heat.

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Salt and Pepper Chicken and Add to HEATED oil.


Brown both sides. Turn over chicken pieces, and Brown slightly on both sides about 4 minutes each side. Then Remove from the pan set aside for a min.



Add Butter to Pan and use to deglaze your Pan.     

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Once Butter is melted and still on Med. High Add your Sliced Mushrooms.Incorporate and stir into Butter.

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OK…here is my shortcut, now I preach about Man Made foods and making everything from scratch all the time, but, every now and then we find a decent substitute. Living were I do getting to a Liquor store is 45 min. away. So I found a Low Carb alternative thats not to bad at all.

I found this product at Walmart, its inexpensive and the taste is almost spot on. But do add the extra mushrooms as shown above.

20150713_185523        20150713_185544 You can see No Artificial Flavors, Sugar is Low, Carbs are Low. Serving size is 1/4 Cup.

Okee Dokee, that said lets move on.

Next after mushrooms are slightly Saute, lets add our Short Cut Sauce. Then add Chicken.

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20150713_190352  Cover and Simmer about 10 to 15 minutes 20150713_190503

Lets get our Noodles ready while that is Simmering. 

I have a cool little device I got at the store, I think its called a Vagetti or Zoodle. If you don’t have one of these GET ONE, but in the meantime you can slice your Zucchini very then.

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In a Small Sauce Pan add 1 Tablespoon of Butter and 1 tablespoon of olive Oil, Garlic,Salt & Pepper.

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20150713_195912   Stir and Heat until Zoodles are Heated and flavors are totally incorporated.

Thats it!

Lets Plate and Eat, You guys enjoy the fresh Flavors and Low Carb LOVE IT!!!




Low Carb Spicy Chili

20150803_190149 Living in the Southeast in the Summer is a Challenge, right now outside it is 95 degree heat index 105 and 82 percent humidity, in other words, if you go outside you will Melt. Not only do you break a sweat just going to your car, we have these lovely little bugs called Gnats, they Love to stick to your sweaty body and fly up your nose, really I don’t make this stuff up. What I am getting too, is the other day we had a Fabulous all day rainstorm, I decided with the Temp break I was going to take advantage and get a head start on the Fall.

Its Chili Time!


This is one of the best Chili recipes I have ran across, I actually had to tweek it for us Low Carbers, and it worked out Wonderful, my husband does not care for Chili but he actually ate 2 Bowls. 

Here is what you will need:

You can use prepackaged Chili spice, just pay attention to the Sugars they are usually about 5. But here is a good mix if you want to do scratch.

  • 1 Tbsp chili powder
  • 1/2 tsp ground cumin
  • ¼ tsp cayenne pepper
  • ¼ tsp garlic powder
  • ½ tsp onion powder
  • 1 tsp salt
  • ¼ tsp  ground pepper

Mix and set aside. 

Chili Ingredients

1 lb. Ground Beef (you can use Ground Turkey if you like)

1 Small sweet onion chopped well

2 Garlic Cloves chopped well

1 Cup Bell Pepper

1 Cup Sweet Peppers(yellows/Red/Orange)

1/4 Cup of Chopped Jalapenos (Optional, but really helps if you want it Spicy) 

1 6oz. Can Tomatoe Paste

2 Cups Water

1/2 Cup beef broth (or  1/2 cup xtra water)

1 to 2 Cups Chopped Mushrooms (These guys take the place of our Missing Beans)

2 Tablespoons of Olive Oil

1 Big Pan

1 Medium Pan

Ok thats it!

Lets Cook

First we need to get everything Chopped. 

20150803_123811 chop onion20150803_123819 Chop Garlic.

20150803_124209 Bell Pepper. 20150803_124821 Sweet Peppers Chopped.

20150803_130729 Jalapenos Chopped. mushrooms Mushrooms Chopped.

 Now, Lets get our Protein started cooking, grap your pan and slap in that Protein and chop up with spatula and Salt and Pepper get cooking on a Medium high heat.

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When Cooked, remove from heat drain grease. And Wipe pan gong to use this pan later.

In Medium pan, add Olive Oil and Heat on Med High. Then add all Copped ingredients except the Mushrooms we will add those in a bit.

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Mix and Cook Ingredients for about 10 min. Not long just until they tender alittle.

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Next get the big Pan you cooked your Protein in, turn burner to Med. high,  add your tomato Paste, then 2 Cups of water, Season mixture. Mix all very well.

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20150803_125832 Add Protein and incorporate into Tomato sauce mix. Then add Chopped Mushrooms and fold those into Sauce, add Vegi. mix next.

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At this point you can add your Jalapenos, if you wish not to, that fine too 🙂 Salt and Pepper to taste.

20150803_130756 After all ingredients are added, set your burner to Simmer, you may notice how THICK your Chili is, at this point we need to add our 1/2 Cup of beef broth (or Water) so that when we set our Chili to Simmer it will not burn. So add the extra liquid, mix into Chili well and Cover. Let Chili Simmer for 30 minutes or up to 1 hr. Checking and stirring occasionally. when Chili is done Remove from Burner and let sit for 15 minutes.



Now I’m one of those Folks that use too add tons of crackers to my Chili. Now as a LCHF Gal. I use my Cheddar Crisp Crackers. They are easy, just grap your parchment sprinkle cheddar or any flavor cheese you like and bake use Microwave or pan until Crispy.

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                                               Hope you guys enjoy! Take Care.





Easy Low Carb Tuna Casserole



This has become a new FAVORITE of mine. My husband always made me Tuna Casserole, but now on Low Carb those Noodles are a No No. This recipe saved the day and now I make the Tuna Casserole and He loves mine 🙂  Easy Peasy guys you’ll love it!

What you will need

2 Cans of Tuna

2 Cans french Style Green Beans

2 Cups Shredded Cheese (I used Cheddar)

1 Cup chopped fresh mushrooms

1/2 Cup Celery

1/3 Cup finely chopped onion ( I used purple that s what I had on hand)

1/2 Cup Chicken Broth

3/4 Cup Heavy Cream

2 Tablespoons Butter

Salt and Pepper


Lets Cook!

PreHeat oven to 350 degree.

First let’s go ahead and chop our Onion,Celery and Mushrooms and get our Cheese shredded.

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Next, Grap your Med. size pan and turn burner to Med. high and melt your Butter. Then add your Chopped ingredients, Not the Cheese just yet, that’s Last.

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Saute until slightly browning. Then add Chicken Broth and Reduce to half.

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While that reduces, Drain Tuna really well, and Drain Green Beans Really Really well. Try t get all moister out of Green Beans, this step is important , because when your casserole starts to cook in oven it can become watery. Then Toss green Beans with alittle seasoning Salt and Pepper.

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Check on reduced mixer, when reduced add Heavy cream and salt and pepper, bring to a boil and reduce heat and stir until thickened.

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When stove top mixture Thickens add Tuna, Stir well. But Green Beans in Casserole, and add Tuna mixture to Green Beans.

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Green Beans take the place of the Noodles,its really good! I actually like it better than the noodles 🙂 Incorporate mixture into Green Beans. and Then top with Cheese.

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Place in preheated 350 degree oven.


Cook for about 20 min. until cheese is nice and bubbly.

20150731_192434 YUMMY! 


Let cool for 5 minutes, then dig in and ENJOY!