Low Carb Recipes to a Flat Stomach! A Guest Post By David Jones

It’s an undeniable truth that diets can be depressing. Traditional calorie controlled diets can be tiresome, with all the weighing and calculation. Then there’s the constant hunger.

The low-carb diet is perfect for those of us who like to feel full! By focusing on high fat, you’ll stay fuller for longer. Here are some low carb recipes go to get started on a flatter stomach fast!

Paprika Chicken

breaded chicken

Chicken is high in protein and a big thumbs up for the low carb diet. This delicious meal takes around 20 minutes to cook and 10 minutes to prepare. This is a double-dip recipe that should give you adelicious crispy skin without the breadcrumbs.

Ingredients

  • 1/2 cup almond flour
  • 1 tbsp. smoked paprika
  • 1 tbsp. coriander seed, crushed
  • 1 egg, beaten
  • 1 tsp. kosher salt
  • 2 lemons, halves
  • 1 lb chicken breasts (boneless for quicker cooking)
  • 2 tbsp. olive oil (extra virgin if you enjoy the flavor)
  • 1/2 cup chicken broth
  • 2 tbsp. butter
  • 2 cloves garlic
  • Parsley for garnish, chopped.

 

  1. Preheat your oven. 400ºF / 205ºC
  2. Mix the flour, smoked paprika, crushed or ground coriander and the zest of one of the lemons together in a bowl.
  3. Toss the chicken pieces into the flour mix. Make sure it’s fully coated.
  4. Beat the egg and dip the chicken into the egg to coat. Then re-dip into the flour mix.
  5. Heat some olive oil in a skillet over medium heat. Shallow fry the chicken until gold on the bottom. Flip and brown the other side.
  6. Make up your chicken broth. Add the juice of your lemons.
  7. Pour the broth into the skillet.
  8. Transfer the skillet to the oven and bake for 10 to 15 minutes.
  9. Plate up your chicken, spooning the sauce on top of the chicken. Garnish and enjoy!

Serves 4

Broccoli on forks

Cheesy Broccoli bread

OK – I’ve said the “B” word. Not broccoli – you’re allowed that! Bread – as we all know – is carby! Bread is not how to get a flat stomach fast. This recipe is!

It’s a great one for the vegetarians and a way to get kids to eat their broccoli.

This recipe refers to “riced broccoli” – that just means it’s grated.

Ingredients

  • 3 cups riced broccoli
  • 1 large egg
  • 5 cups grated cheddar
  • 1/4 cup grated Parmesan
  • 1/2 tsp. garlic powder
  • Salt and pepper
  • Ranch dressing

 

  1. Preheat your oven. 425ºF / 220ºC
  2. Line a baking sheet with parchment paper.
  3. Microwave the broccoli for 1 minute. Ring out the moisture – you could squeeze it in a tea-towel.
  4. Add the broccoli, egg, 1 cup of the cheddar (leaving 1/2 cup for later) and Parmesan to a bowl. Season with the salt and pepper. Mix well to a dough consistency.
  5. Transfer the dough to the baking sheet. Flatten into a thin round.
  6. Bake until the mix has dried out, turning golden. Around 20 minutes should do it.
  7. Top with the rest of the cheese, return to the over until melted.
  8. Serve warm with the ranch dressing.

Serves 5

Baked swordfish

 baked swordfish

What could be more delicious than a swordfish steak? One of the meatier fishes, it can be moist and delicious and filling. This is a definite favorite to add to your list of low carb recipes!

Ingredients

  • 3 tbsp. extra-virgin olive oil
  • 3 swordfish steaks
  • 1 tbsp dill
  • 2 punnet multicolored cherry toms, halved
  • 1/4 cup red onion, chopped finely
  • 3 tbsp. basil leaf, sliced
  • 1/2 lemon, juiced
  • Salt and pepper

 

  1. Preheat the oven to 400ºF / 200ºC
  2. Heat a skillet over a high heat. Once hot, add 2 tbsp of the oil.
  3. Add the steaks to the pan and season with salt and pepper.
  4. Cook each side for 3 to 5 minutes until browned. Make sure you season both sides of the fish.
  5. Place the skillet in the oven for 7-10 minutes. Make sure it’s cooked through.
  6. Make a salad with the toms, onion, and basil. Add the remaining onion and lemon juice. Season.
  7. Plate up the salad and the fish. Sprinkle the dill over the top.

Serves 3

Icebergers

Just because you need to skip the bread doesn’t mean you can’t enjoy a juicy burger! With some super fresh iceberg, this is really delicious. Home-made burgers always test better, so they’re totally worth the effort. And if they can help you lose weight, losing the bread is no big sacrifice!

Ingredients

  • 1 large head Iceberg lettuce
  • 4 slices bacon
  • 1 red onion, medium sliced into rings
  • 1 lb ground beef
  • 1 tbsp. smoked paprika
  • 1 egg, beaten
  • Salt and pepper
  • 4 slices cheddar
  • 1 beef tomato, sliced
  • Ranch dressing
  1. Cook the bacon until crispy in a large skillet. Transfer to a paper towel. Reserve the bacon fat in the pan.
  2. Add the onion slices and cook until soft.
  3. Set the onions aside. Wipe the skillet clean with a paper towel.
  4. Reheat the skillet.
  5. Mix the ground beef with the egg, salt, pepper, and the smoked paprika. Form into 4 large patties.
  6. Add the patties to the skillet for 4 minutes per side, depending on your preference. Top each burger with a slice of the cheese. Wait until melted.
  7. Slice the iceberg into 8 large rounds.
  8. Place the cooked iceberg on one iceberg round. Top with bacon, onions and a tomato slice. Top with another iceberg round.
  9. Drizzle with ranch dressing.

Serves 4

Ham and egg omelette wraps

These are great for the morning! Really yummy and will keep you full till lunchtime. And this recipe includes chilli as a spicy option! Don’t knock it till you’ve tried it!

Ingredients

  • 4 large eggs
  • 1/4 cup milk
  • 2 tbsp chopped chives
  • 1/2 cup red chili, chopped (optional!)
  • Salt and pepper
  • 1 tbsp butter
  • 1 cup grated cheddar
  • 4 slices ham

 

  1. Whisk the eggs, milk, chives, and chili if using. Season with salt and pepper.
  2. Melt the butter in a non-stick pan, over a medium heat. Pour half of the egg mix, rotating the pan to create a pancake style layer.
  3. Cook for 2 minutes. Add half of the cheddar and cook till melted.
  4. Place the omelet onto a plate. Top with the ham. Roll tightly.
  5. Slice into “sushi rolls.”
  6. Repeat with the remaining mix and serve.

Serves 2

So, there you go. Delicious fodder that keeps the carbs down to help you eat your way to a flatter stomach in no time! Enjoy!

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You can find more recipes and exciting article by David here

How Ice Cream Can be Healthy and Tasty at the Same Time- A Guest Post by Sally Mitchell

Whether you’re slimming down, concerned about heart health, or cutting out sugar, ice cream always seems to be the ultimate nemesis. Until recently most popular ice creams were made with heavy cream, refined sugars and artificial flavors. One ice cream indulgence can lead to spiked blood sugar levels, weight gain, cavities, and increased blood triglycerides (unhealthy fats).

There’s so many reasons to say no to a treat that packs a wallop of 300+ calories per every measly 1⁄2 cup serving. Fortunately, there are some ice cream hacks out there that will allow you to indulge in a delicious frozen treat without the guilt.

Ditch the Processed Sugars

Most store bought ice creams are loaded with high fructose corn syrup and refined sugars that deteriorate your health and add inches to your waistline. Replace those sugars by using whole food sugars with natural fiber like dates, prunes or blueberries. Include your favorite protein shake mix for added nutrition and creamy consistency, and use yogurt instead of heavy cream. Here is a recipe to try that doesn’t require a fancy ice cream maker. You’ll just need a blender and either a loaf pan or muffin tin (for single servings).

Chocolate Rich, High Protein and Low Calorie

1⁄2 cup your favorite nuts 1⁄2 cup pitted dates A pinch of sea salt 1 scoop of chocolate whey protein powder

Blend these together until a chunky paste forms in your blender then slowly add:

1 cup of Greek yogurt 2 cups of chocolate milk (or chocolate hazelnut milk) 1⁄4 unsweetened chocolate chunks

Pour this ice cream batter into one loaf pan or into a muffin tin for approximately 12 servings. Freeze overnight and you’ve got a nutritious ice cream recipe! But healthy ice cream doesn’t stop here, you can take your ice cream experimentation further and go for very simple ingredients that are shockingly good when frozen. The best part? They are completely dairy free.

 

Replace the Dairy

There are a ton of ways to get an irresistible milkshake without the heavy cream and heavy calories. Frozen bananas are an easy go-to ice cream alternative that can be made at home in your blender. If you have bananas that have become too ripe to eat, simply peel them and place them in a ziplock bag in your freezer.

When your sweet tooth beckons, pull out two or three bananas and chop them into 1 inch chunks, then throw them in your blender. Add a few tablespoons of alternative milk to get things moving and within a few minutes you will have a satisfying soft serve ice cream replacement. You may be surprised at how awesome this simple snack is, but if you want to take it up a notch here is one frozen banana ice cream recipe that is worth trying:

Chocolate Banana-Nut Ice Cream

4 frozen, sliced bananas 1⁄2 cup coconut milk (for an even creamier texture) 1 tablespoon of vodka (to make the ice cream easier to scoop after freezing) 2 tablespoons of nut butter 1 tablespoon of dark unsweetened cacao or cacao nibs

Blend all of these ingredients together in a blender or food processor and then freeze in a glass loaf pan for at least one hour. Serves two.

You can get as creative as you want with the frozen banana ice cream base. Frozen cherries, strawberries or any other fruit are easy additions. Tea powder is another savvy option to add to an ice cream alternative.

 

Antioxidant Boost Ice Cream

Green tea powder can enhance your frozen treat with antioxidants, aid in burning calories, detox your body and boost your immune system. Simply take 2-3 frozen bananas, a teaspoon of green tea matcha powder, a splash of alternative milk, and after a few minutes in the blender you’ll be eating a treat that leaves you healthier than when you started. If you’re not a fan of the frozen banana base, there are other creamy fruits to utilize.

Befriend the Avocado

Avocados make a beautifully creamy ice cream base when blended and frozen. The health benefits of avocados are amazing. Not only are they high in vitamins and minderals like vitamins K, B5, B6, C, folate potassium and magnesium, they also have a lipid content that allows your body to absorb more nutrients than if you had skipped the avocado in the first place.

Avocados also happen to have anti-inflammatory properties, and since inflammation is the cause of the majority of modern illness, there’s a good reason to pay incorporate them into your diet anyways. Here is a recipe, free of refined sugars, that also highlights hemp milk which is rich is Omega-3 and high in protein. This tasty frozen treat only requires a few ingredients and a blender.

2 avocados 1⁄4 raw, local honey 1⁄4 cup hemp milk Pinch of sea salt Squeeze of lime *optional* add a handful of pistachios Add all of these ingredients to your blender and blend until smooth, pour into a loaf pan or into a muffin tin for single servings.

If you prefer soft serve ice cream, freeze this recipe for about two hours. Otherwise let it stay in the freezer for 8 hours or overnight. Let the ice cream sit at room temperature for 15-30 minutes before serving.

As you can see, there is no special equipment or fancy ingredients needed to enjoy a wholesome treat packed with nutrients. There is really no reason to eliminate ice cream from your healthy diet, rather just evolve to more wholesome ingredients. With a few healthy ice cream recipes in your arsenal you won’t be feeling left out at all and when your bowl is jam packed with healthy fats, vitamins, minerals and no refined sugars, you could even justify a second scoop.

Set yourself up for success and try one of these delicious recipes out tonight, that way, when the sweet tooth hits you’ll be ready to fight back with some satisfying nutrition.

 

Bio

 

Sally Mitchell began her career as a makeup artist, and after receiving a diploma in Clinical Dermatology decided to combine her passions for makeup artistry and skin care becoming a licensed beauty professional. Now she shares the latest cutting edge skin care treatments with readers of lumeskin .

 

http://lumeskin.com/

http://twitter.com/lumeskin/

http://pinterest.com/lumeskin/

What is Keto Adapted?

Many of you may be asking what the difference is between ketosis and being keto adapted. The answer the simple answer is time. Ketosis means your body is breaking down fats to the point that there are ketones in your blood and often your urine. Typically you get to this point by limiting your carbohydrate intake or by fasting.

After a individual lengths of time varying from two weeks to a month (roughly), one starts to become keto adapted. This means your body has adjusted to using fats as the primary source of energy and is funcitoning well with very little glucose. After a certain period of time, your body builds up more fat converting enzymes, thus making the process easier and your cells can convert the fat to energy faster. Once this has taken place, fats and ketones are the preferred fuel by the body. The liver and muscles store less glycogen, and less water is carried in the cells.

An easy way to tell if you are keto adapted is to try an activity that you can normal do without difficulty, such as climbing a flight of stairs, jogging a block, lifting weights for 15 minutes, ect… usually when you are NOT keto adapted, these tasks can become tiring and difficult. You may feel out of breath, dizzy, and have a higher than normal pulse rate. This is because your body is struggling to convert fat to energy quick enough to supply for the activity you are performing.

Tired after working out

There are some supplements that some feel help the body get keto adapted faster. These are  L-carnitine and CoQ10. L- Carnitine  {affiliate link} is an amino acid that helps breakdown fatty acids  by putting them into the mitochondria in our cells. The mitochondria is where the fat burning and oxidation occurs. CoQ10 {affiliate link} helps to build more mitochondria within the cells, therefore making the fat burning more efficient .

Once you are keto adapted, increasing carbohydrates would give the opposite effect. First  one would experience more water retention. This is why after a cheat day or meal you may see a few pounds “gained overnight”. Your insulin will also rise to convert the carbohydrates to energy for quick consumption. Once it is deplete, ketosis resumes. This process is generally faster when keto adapted vs just starting ketosis.

Some people have concerns about adding carbohydrates for workouts. After all we are often trained to think we need trail mix and energy bars on workout days. A successfully keto adapted individual generally does not need anything but water for fuel for a workout, be it cardio or weight training. Endurance can still be built and muscle building can be done while keto adapted. If the workout exceeds 2 hours, some experts suggest a small boost (10-20 carbohydrates) the day of. Others have done well without this. If you feel you MUST have a pre or post workout supplement, a great option is a low carb protein shake.

I use Body Fortress 100% Protein Isolate {affiliate link} Which has 2g carbohydrates and 30g protein per scoop. It also has other great nutrients such as calcium, phosphorus and magnesium.

Have you experienced “keto adaption”? Share your story below!

~HealthyGirl