What’s Cooking?!? ( carb cycling)- menu Plan for February 20-26

  • No Carb Days (Mon/Tues/Fri/Sat)

Breakfast

Brownie – batter smoothie with handful of spinach

http://beyondfitmom.com/6-protein-shake-recipes-for-your-sweet-tooth/

Lunch

Leftover chicken breasts baked with salsa + Brussel sprouts +bell pepper strips

Greek ( pasta-less) salad with chicken or tuna added

http://beyondfitmom.com/5-healthy-salad-recipes/
Dinner

Sloppy jo over salad – we actually just brown 2 lbs of ground turkey… add 1/4 cup braggs liquid Aminos, 1/4 cup BBQ sauce and 1/4 cup of ketchup.This recipe also looks tasty:

http://beyondfitmom.com/healthy-sloppy-joes-recipe/
Chicken Cordon Bleu Casserole http://beyondfitmom.com/recipe-chicken-cordon-bleu-casserole/

^^^this got 3/4 of our kids approval. That’s a high rating around these parts.

Snack

Angel food cake 

http://www.themacroexperiment.com/blog/enjoying-food-angel-food-protein-cake

  • Low Carb days (wed/Thursday)

Breakfast

Ezekiel Bread with Scrambled Eggs


Or Pumpkin French Toast

http://beyondfitmom.com/recipe-pumpkin-french-toast/
Lunch

Leftover sloppy joe or chicken cordon bleu casserole with salad and sweet potato or black beans

Or leftover Greek salad with sweet potato, black beans, or piece of fruit

Dinner

Greek chicken salad

Or

Tilapia with salad and steamed veggies

In a nutshell…

I am carbcycling to lose about 5-8 lbs of fat. I am eating no carbs 4 days per week and low carb 2 days per week. In Sundays, I have protein and carb at all 3 meals and have a ‘cheat ‘ dessert that day. This refuels my metabolism and helps me maintain discipline the rest of the week. 

Low carb days: protein and carb at breakfast and lunch. Protein only for dinner and late snack.

No Carb Days: protein and veggies only. This is where stevia and a tasty whey protein and the creative no carb recipes come in.

I prefer to cook only 1-2 days per week and reheat.

To cook this week:

  • Pumpkin french toast (double)
  • Greek salad with chicken
  • Chicken cordon bleu Casserole
  • Sweet potato 
  • Black beans
  • Tilapia
  • Angel food cake
  • Sloppy joe mix


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ManCave So Far

A lot of projects in a small space! Let’s break it down! Paint color is Behr casual gray. ^^^

New entrance that connects this 1 bedroom apartment (above 2 car garage) space to the main house. Railings are surrounding a diy spiral staircase that leads down to our kitchen/ dining area. 

Top of the staircase^^^. This room serves as a guest bedroom/ playroom and has a lot of storage space. There are 3 remaining dormer space closets ( a 4th was removed for the spiral staircase). To the right of the bed are 2 double closets. 

The carpet that I want on these stairs and the carpet that makes sense on these stairs are battling for first place in my head right now.


White washed the variegated tan brick exposed wall with some of the Benjamin Moore decorator’s white that was used in another bathroom and the guest bedroom in pic above^^. I used a recipe that I found on Pinterest that people were doing to update their brick fireplace surrounds. Half water/ Half latex paint=whitewash=very messy but love the end result!

Bathroom wall color is a blue- gray. Only room in the whole house that I didn’t repaint. It worked with this Nicole Miller shower curtain from TJ Maxx and the bathmat is World Market. 

Johnny wants to make sure you don’t get lonely in here😜. Got this Cash retro poster on Amazon.


^^^Sofa table/ Bar in the den/kitchen/media room ( I am into multifunctional spaces & not into redoing plumbing)…Pop’s Custom Furniture.

https://m.facebook.com/Pops-Custom-Furniture-222668494847941/



Cover that tacky pillow with a favorite Old T-shirt. I safety pinned it because I wanted to surprise the man that the ManCave is for…wasn’t quite sure whether or not he would flip out if I took a pair of scissors to Jim. Turns out he loves them and I will update with that eventually.

Momento of carefree days😉

Hobby Lobby record frames $15.


Plan to use this to update the ‘honey oak’ kitchenette cabinets above. It’s so easy to use. Just lightly hand sand. Wipe down a couple of times with tack- cloth, then mineral spirits. Apply 3 coats (dry 24 hrs in between coats) with a foam brush.

Van Morrison poster is Amazon find also. The ‘poster’ above kitchenette is actually a collection of menus that my in- laws brought us from Europe. I can’t decide if I will use this here or do a mirror here to open up the space🤔.  The cabinet in the bottom right of this picture holds the electronics and a bunch of board games. We have installed a movie projector screen from Amazon to the wall above. It hooks up to our satellite/PS4 system. I may never see the males in the family outside of the ManCave again!

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Weekly Workout- Feb 13-19

Monday

Yes that is a screenshot of my Pinterest pin…it is from Shape.com…but the link won’t pull up the Workout post above. I did 3 sets of 20 reps. Except the pistol squat. I did 5 reps of those. I really wish I had a trainer to tell me what in the heck I am not doing right with those?!?. I stink at pistol squats. Probably means I need to do them more often. 

Tuesday

Early morning 8 min arms before the crew gets up with Tracy Anderson via YouTube.

https://youtu.be/cGv6BM9YTRs
How do her workouts look so darn easy but are so hard? Maybe my abs and rear need some Tracy this week too!

Wednesday 

20 min cardio intervals on elliptical.

  • SWEAT!!!!
  • Plie squats 
  • Reverse dumbbell lunges
  • Donkey kick machine
  • Leg extensions 

3 sets. Decrease weight and increase reps with each set. 
Thursday-arms/abs

  • Preacher curls
  • Assisted chin ups
  • Dumbbell rows
  • Tricep kickbacks
  • Hammer curls
  • Shoulder shrugs
  • Cable tricep push downs
  • Hanging knee/straight leg raises
  • Abdominal crunch machine ( knees to side)

3 sets/ 8-20 reps each set

**pressed for time today…this took about 45 min -1 hr . Did a 10 rep warmup with super light weight before starting each set. Stretch out well at the end.💪🏻😀DONE!

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What’s Cooking?!? Menu Plan for Feb 13-19

Getting down to the wire on a spring vacation involving a 👙. I actually recommend 2 of those a year…or just meet up with some high school or college friends a couple of times a year poolside. THAT will get you in gear! Make sure to take a before 👙selfie…and find a great plan and stick with it.  Speaking of plans…

http://beyondfitmom.com/carb-cycling-diet/

Food prep of the Cobb salad.. for the low carb lunches.  We also had the Buffalo chicken (woohoo crock pot) with roasted broccoli and celery sticks for dinner. I have enough leftovers to coast through the next couple of days with Mr. Powell out of town for work.  He is on plan with me this week.  I knew he would love the Brownie Batter smoothie for breakfast.  The whole http://beyondfitmom.com/

site has some amazing recipes. If this week keeps going as tasty as it has so far, we are going to keep pressing forward with those recipes. The only thing that we do different is to have the snack after dinner… after kids are in bed…while getting our Netflix binge in.  I know that none of the experts eat after 7pm….but I am thinking they must go to bed at 7:15.  It’s the only way I have found not to blow my plan . 


I forgot to get Fajita veggies and blue cheese crumbles. Cobb salad was still great without the blue cheese. The broccoli always goes over well with the kids.

  • Wash and chop two heads of broccoli
  • Put it on a cookie sheet
  • Pour olive oil, minced garlic and sea salt over it
  • Scrunch it all with your hands like you did your hair in the 80’s 😂(don’t actually spray it with Aussie scrunch spray)
  • Bake at 375 for 15-20 min
  • you want it to brown around the edges a bit and be a little crunchy
  • It takes roughly 2-3 tbsp olive oil per head of broccoli to achieve this crunch

Broccoli-a-la Lays potato chips^^^

**I couldn’t find oat bran… so I will be doing regular oats instead. Even Publix didn’t have it. All I had to get there this week was the butterscotch pudding mix, unsweetened chocolate almond milk, and the protein bars. 

I also learned fromhttp://beyondfitmom.com/, that the best way to pick a protein bar is to start with carb grams- fiber grams-protein grams. Your answer should be zero or in the negative number range. If not, put it back! Oh Yeah and Quest are my 2 favorites. The elevation chocolate whey powder at Aldi did not disappoint in the brownie batter smoothie. Happy eating! And thank you http://beyondfitmom.com/

For making me love my healthy food again! 


High Carb Day Breakfast

  • Blackberries sprinkled with stevia
  • Ezekiel toast
  • Topped with almond butter mixed with stevia and chocolate protein powder

Loving this carb cycling so far. I plan to continue it next week.


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