Ingredients:1 boneless beef chuck roast1 tsp dried oregano1 tsp ground cuminSaltPepper2 tsp olive or coconut oil1 large onion1 large green pepper1 large red pepper2 cloves garlic2 tbsp water1 can crushed tomatoes½ C pimiento-stuffed green olives

Directions:• Rub the beef chuck roast with oregano, cumin, and ½ teaspoon each salt and pepper. In 12-inch skillet, heat oil on medium-high until very hot. Brown roast on all sides. Transfer to 6- to 7-quart slow cooker bowl.• To skillet, add onions, green and red peppers, garlic, water, and ¼ teaspoon salt; cook on medium-high 2 to 4 minutes or until slightly softened, stirring. Add crushed tomatoes. Simmer 4 minutes, stirring. Transfer vegetables and liquids to slow cooker bowl.• Cover; cook 10 hours on Low or until tender.• Shred meat. Stir in pimiento-stuffed green olives, and ¼ teaspoon salt. Garnish with parsley, if desired.• Serve with cauliflower rice and enjoy!

Makes 12 servings; count each serving as 2-3 proteins […]

What 30 Minutes a Day can Do

(from the Mayo Clinic web site)

Need inspiration to start a fitness program? Explore the many benefits of aerobic exercise, from increased energy and improved stamina to disease prevention.

Investing 30 minutes a day in aerobic exercise – such as walking, bicycling or swimming – can help you live longer and healthier. In fact, aerobic exercise may be the magic bullet you’ve been looking for.

Take a look at the health benefits associated with aerobic exercise. See how aerobic exercise affects your heart, lungs and blood flow – and get motivated to reap the rewards!

How your body responds to aerobic exercise:During aerobic exercise, you repeatedly move large muscles in your arms, legs and hips. You’ll notice your body’s responses quickly.

You’ll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles […]

Ingredients:1 large avocado, halved and pitted2 large eggsSalt and Pepper to taste

Optional toppings:

Diced tomatoDiced red onionCrumbled baconGrated cheeseChopped herbsSalsa and sour cream

Method:• Preheat the oven to 350F.• Put the avocado halves cut side up in a small baking dish.• Crack an egg into the centre of each avocado half and sprinkle with salt and pepper.• Place in the oven for 15 to 20 minutes, until the egg is cooked to your desired doneness.• Top with any toppings if desired, and enjoy!

Makes 2 servings; count each serving as 2 fats and 1 protein.

Recipe courtesy of “The Ketogenic Cookbook” by Jimmy Moore and Maria Emmerich.

Ingredients:

1 tbsp. olive oil 1 small bunch asparagus, ends trimmed, chopped into 1” pieces (about 2 cups) 1 cup cherry or grape tomatoes, halved 1 garlic clove, minced 1 packed cup baby spinach leaves, torn into pieces 5 large eggs ½ cup grated cheese (cheddar, parmesan or whatever you prefer) Salt and pepper to taste

Directions:

Preheat the oven to 375 degrees F.

Pour oil into a 10-inch ovenproof skillet and set it over medium heat. Sauté the asparagus for 2-3 minutes, then add the tomatoes and garlic to the pan and cook until the tomatoes release their juices. Add the spinach and cook until it wilts.

Meanwhile, stir together the eggs, cheese, salt and pepper in a medium bowl. Spread the vegetables into an even layer in the pan and pour the beaten eggs overtop; reduce heat to medium-low and cook the frittata for 5-8 minutes or until the bottom has set. Gently […]

Ingredients:

½ cup quick cooking oatmeal

½ cup cottage cheese

1 tsp vanilla extract

1 tsp cinnamon

2 eggs

Instructions:

Puree all ingredients in a blender.

Heat a no-stick skillet to medium, spray bottom with oil and fry pancakes on both sides until golden.

Top with berries and sugar-free syrup for a delicious breakfast!

These pancakes also freeze well and can be toasted just before serving.

Allowances:

Makes 2 pancakes; count both pancakes as 3 proteins (group 6) and 1 carbohydrate (group 5)

This would make a fantastic weekend brunch!

Ingredients:

Chimichurri: 1 C coarsely chopped parsley 1 clove garlic ½ tsp salt 2 tbsp water 1 ½ tbsp red wine vinegar ¼ C extra virgin olive oil 1 tbsp minced jalapeno

For the steak and eggs: 1 tbsp olive oil 1 pound flank or skirt steak Salt and black pepper to taste 4 Roma tomatoes, halved lengthwise 4 eggs

Directions: Chimichurri: Combine all ingredients in a food processor and pulse until fully blended. Makes about 1 cup, keeps in the refrigerator for up to one week. Steak and Eggs: Heat half the olive oil in a skillet over high heat. Season the steak with salt and pepper. Cook to desired doneness level. Remove to a cutting board and allow to rest for 5 minutes before slicing. While the steak rests, place the tomatoes cut side down in the same pan and cook for about 2 minutes, until […]

Ingredients:

2 lbs pork tenderloin 1 tbsp garlic powder 1 tsp dried oregano 1 tbsp onion powder 1/4 tsp rosemary 1 tsp salt and pepper 1/4 cup olive oil

Instructions:

Preheat oven to 425°… this is not a typo! Placed thawed pork tenderloin in a large ziploc freezer bag Combine olive oil, onion powder, garlic powder, salt, pepper, oregano, and rosemary and add to the bag Seal the bag, removing as much air as possible and make sure that the seasonings completely coat the pork tenderloin Refrigerate for at least 1 hour Line a casserole dish with aluminum foil and place the loin in the center of the dish Bake for 15 minutes, turn over and bake for another 15 minutes and then turn once more for 15 more minutes (total cooking time of 45 minutes) Remove from oven and let rest for 5-10 minutes Cut into 1/4 inch slices and serve warm

Allowances: Makes […]

An incredibly tasty, perfectly easy, 5-ingredient recipe! Taking just minutes to prep and cook it is a dinner recipe everyone can agree on!

Ingredients:

1.5 sirloin steak, fat trimmed, diced into cubes just under 1-inch 1/3 cup low sodium soy sauce 1 tbsp honey 3 garlic cloves, minced (1 tbsp) 1 tbsp of olive oil green onions for garnish (optional)

Instructions:

Place steak pieces in a gallon size resealable bag. In a bowl whisk together soy sauce, honey and garlic, pour over steak , seal bag while removing all air and seal Let marinate in the fridge for 1-2 hours Heat 1/2 tbsp of the oil in a heavy non-stick skillet over medium high heat Add 1/2 of the steak spaced apart and let it sear until golden brown about 1 minute then flip to the other side Let continue to cook to desired doneness (internal safe temp. is 145 degrees). Transfer to a place […]

A warming hearty meal for fall! Courtesy of Allrecipes.com

Ingredients: • 2 pounds ground beef • 2 (16 ounce) cans kidney beans, rinsed and drained • 2 (14.5 ounce) cans diced tomatoes, drained • 1 (8 ounce) can tomato sauce • 2 onions, chopped • 1 green bell pepper, chopped • 2 cloves garlic, minced • 3 tablespoons chili powder • 1 tsp cayenne pepper (or more if desired!) • 1 tsp each ground coriander and ground cumin (optional) • 2 teaspoons salt • 1 teaspoon ground black pepper • 1/2 cup shredded Cheddar cheese

Directions: 1. Heat a large skillet over medium-high heat and stir in ground beef. Cook and stir until beef is crumbly, evenly browned, and no longer pink, about 7 minutes. Drain and discard any excess grease. 2. Combine ground beef, kidney beans, diced tomatoes, tomato sauce, onions, bell pepper, garlic, chili powder, cayenne pepper, salt, and black pepper in a […]

Ingredients: 1 lbs ground beef or ground pork sausages 8 pieces of bacon, chopped 2 sweet potatoes, diced 2 onions, diced ½ container of mushrooms 2 apples, diced 1 cup of dried cranberries 1 cup of chopped walnuts 1 garlic clove, minced 2 eggs, beaten ¼ cup of turkey broth or chicken broth ¼ cup of butter, melted 1 tsp of poultry seasoning Salt and pepper to taste

Directions:

• Preheat oven to 375 degrees. Cover a baking sheet with foil, throw in diced sweet potatoes, sprinkle with olive oil, salt and pepper. Bake 15-20 minutes or until sweet potatoes are tender, then set aside. • Place chopped bacon in a large skillet, over medium-high heat. When fat is expressed from the bacon add minced garlic, onions, mushrooms and apples. Add a bit of salt and pepper. Once cooked add to a large bowl and set aside. • Cook ground beef or sausages and poultry […]