Cabbage & Turkey Casserole

  Cabbage & Turkey Casserole
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• 1 lb. ground turkey breast
  
• ½ head cabbage, coarsely chopped
  
• 2 cans (8 oz each)  tomato sauce
  
• 14½ oz can  diced tomatoes
  
• ¾ cup chopped onion
  
• 2 garlic cloves, minced
  
• ¼ teaspoon dried thyme
  
• ¼ teaspoon freshly ground black pepper
  
• 16 - 24 oz organic beef broth
  
• freshly squeezed lemon juice, to taste

In a large nonstick skillet, cook turkey over medium heat until no longer pink; drain. Transfer to bowl. Add the cabbage, tomato sauce, tomatoes, onion, garlic, thyme and pepper; mix well. Transfer to a 13x9x2 in. baking dish. Pour beef broth over mixture. If desired to make it the consistency you want, add water to the mixture, or equal portions of tomato sauce and beef broth. Cover with foil and bake at 350 for 1 hour. Uncover, stir, bake 15-20 minutes longer

Hard Boiled Eggs ...........PERFECTION :)

How To Correctly Cook Hard-Cooked (Hard-Boiled) Eggs

Prep time: 5 min
Cook time: 17 min

Ingredients:

Eggs (3 to 5 days old), room temperature
Water

Preparation:
1.  For perfect cooking, start with eggs that don't have any visible cracks:

There are two problems you'll want to avoid: cracked shells and the ugly green layer that can form around the yolk.

Do not add salt to water. The salt will raise the boiling point of the water making the egg whites rubbery

2.  The best eggs for boiling are NOT the freshest eggs - use eggs that are at least 3 to 5 days:
Eggs that are too fresh are difficult to peel. The fresher the eggs, the harder it will be to peel them because the white membrane is just not mature enough. Hard boiling farm fresh eggs will invariably lead to eggs that are difficult to peel. Eggs need to be at least three (3) days old to peel well.
First, figure out if your eggs are fresh, because looking at the date on the carton is not always the best indicator of freshness, as eggs within the same carton with the same sell-by-date could have been laid on different days. Check out Expiration date of eggs.

• In a fresh egg, the yolk stands tall and the white is thick and cloudy. In an older egg, the yolk looks flatter and breaks easily, and the white is thin and watery.
   
• The best eggs for boiling are the ones on their way to standing up because that extra air makes peeling easier. That's why you should buy eggs for hard-cooking at least a week ahead of time.
   
• How To Test Freshness of Eggs: A simple test in water will answer the freshness question for you. Place the egg in a bowl of water; if it lies on its side, it is very fresh. As it ages, the air pocket inside the egg grows, which buoys the egg up so it stands on one end. If the egg floats to the top, it is ready for the trash.

Making Deviled Eggs: When making deviled eggs, place the carton of eggs on its side for a day. The yolk will then center itself so you have it directly in the middle of the white. No more off centered deviled eggs.

3.  Bring your eggs to room temperature before cooking:
If the egg has been stored in the refrigerator, it can be warmed gently under a flowing hot tap water or sit at room temperature for 20 to 30 minutes.

• By bringing the eggs to room temperature, they're much less likely to crack in the hot water. Also the temperature of the egg at the start of the cooking process will affect the cooking time.
   
• An egg that is at room temperature at the start of the cooking process will require about 1 minute less cooking time than eggs taken directly from the refrigerator.

4.  Technique for hard-cooking (boiled) eggs:
Choose the right size pot to cook your eggs in: The eggs must not be stacked but be in one (1) layer only. Gently place the eggs in a single layer in a pan with enough cold water to cover eggs completely (approximately by 1 inch of water over the top of the eggs).

• Too much water will take too long for the water to get boiling, which can throw off the timing and give you overcooked eggs. Too little water causes parts of the eggs to be exposed and end up undercooked.
   
• If you have 2 or 3 layers of eggs stacked up in a small pot, they may cook unevenly. Use a large pan and limit cooking to two (2) dozen eggs at a time only.

Over high heat, bring water JUST to a rapid boil.

• As soon as the water reaches a rapid boil, remove pan from heat and cover egg pan tightly with a lid.

Set timer for 17 minutes for large eggs or 20 minutes for jumbo eggs.

• After 17 or 20 minutes (depending on size of your eggs), remove lid and drain off water from the eggs.
   
• Watch the time when cooking the eggs carefully. Overcooking causes a green layer to form around the yolk. This layer is caused by a reaction between the iron in the yolk and the sulfur in the white. Heat speeds up this reaction, so the longer your eggs cook, the greater the chance of discoloration.

IMPORTANT - Stop the cooking process - Residual Heat or "Carry Over Heat."

After the eggs are removed from the heat source, some cooking will continue, particularly the yolk of the egg. This is due to residual heat called “carry over cooking,” For this reason, transfer the eggs to the bowl of ice cubes and/or cold water after the cooking time is over. While they're in the cold water, a layer of steam develops between the shell and the egg white. The steam helps make peeling an egg much easier.

• Let eggs cool at least 10 minutes in cold water, then drain. Either store in refrigerator or peel the eggs (see below for How To Peel Hard-Cooked Eggs Easily).
   
• A quick test to ensure that your eggs are hard boiled:  When eggs have cooled, spin them on a hard surface (just like you would spin a top). If the eggs spins quickly without taking off or flying off in one direction, the egg is hard boiled and finished. Undercooked eggs (or uncooked eggs) will have a wobbly and unsteady spin.
  
   

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Storing of hard-cooked (boiled) eggs:

Refrigeration is necessary for hard boiled eggs if the eggs are not to be consumed within a few hours.
It is preferable not to peel your eggs until you are ready to eat or use in your recipe. Hard-cooked eggs in the shell can be refrigerated up to one week.
Peeled hard boiled eggs can be stored in the refrigerator in a bowl of cold water to cover for about 1 week (change the water daily) - or in a sealed container without water (cover the eggs with damp paper towels) for the same length of time.

SAFETY NOTE: It is not safe to leave hard boiled eggs (including those in their shells) out at room temperature for long. If they have been taken to a picnic, or served on a buffet, keep them cool while they are being served, and discard any leftovers.

Roast Turkey Recipe

Atkins Roast Turkey

Instructions: This is an easy, delicious way to cook turkey. It will never be dry. Preheat oven to 400°F. Have turkey at room temperature. Remove giblets from cavity. Run turkey under cold water to clean inside and out. Never soak a turkey in water. Dry it well. Rub turkey with salt inside and out. Use about 1/3 tsp salt per pound. Insert poultry pins to draw body opening together. Use string to lace between pins (as you would lace a shoe). Tie legs together with string if they are not already tucked under a piece of skin or brace. Bend wing tips under body and tuck loose neck skin under turkey. Put 2 large pieces of aluminum foil crisscrossed in large roasting pan. Place turkey breast side up on foil. Bring up lengths of aluminum foil and seal around turkey. It should be completely covered. Cook in 400° oven for 20 minutes. Reduce heat to 350°. Cook for 15 minutes per pound if turkey is over 10 pounds. If under 10 pounds, cook for 20 minutes per pound.

It's not about being perfect

You need to learn on thing when it comes to working out and eating healthy...you learn as you go. You will read alot of things hear alot of things but finding what works for you is what it takes. You will not always have the same results as the next person or in the same amount of time you have to be patient and positive and just keep plugging away. There is no finish line to this no end it's a lifelong process so don't get all stressed out. Alot of you think once you "Get There" things will be different or you will feel different nope not true nothing really changes..I know you do feel good but there's always that drive in you for more ...wanting to improve this more or tighten that up it never really ends lol. Just take my advice and enjoy what your doing make everyday the best you can and as long as your giving it all you've got then be satisfied. So many of you beat yourselves up daily about things and it's just not healthy. Life should be enjoyed and you should look at all you have accomplished and say wow ..I have come so far ...because you have! Your body is just like a machine what you put in it is what your going to get out of it. I have found that for me low carb works great for me, I like to stay leaner and this helps me do that and I no longer deal with food cravings which has been life changing. You just need to really listen to your body and be aware of the foods that trigger you and well avoid them...if you want lifelong changes that's what it takes. Ask yourself next time you want that thing your craving if it's really worth it ...is it worth throwing away all the cardio you've been doing ...is it worth the cravings you will get back, for me it wasn't I wanted the results more.

Everyday you have to make these decisions that's why planning is so important. Plan ahead , prep food and you'll be set. You can do it ...it will be a commitment it will take work but all good things are worth the extra effort :) You Got This keep positive and I wish you all the very best getting there xo

Vegetable Beef Soup - Low Carb

Vegetable-Beef Soup Low Carb
Serves 12

Ingredients:

3 lbs. beef roast or steak (rump or round), cut up for soup
6 - 32 oz. Organic Beef Broth
1 large can tomatoes, diced or chopped the way you like them
1 onion, chopped
3 - 4 celery stalks, sliced (I like to use the leaves, too - good flavor)
1/2 head cabbage, chopped small (or more - I really like cabbage!)
1 bag (1 lb. or so, to suit) frozen green beans (or you could use chopped spinach or sliced zucchini, etc., or a combo)
2 bay leaves
2 Tbs. Italian Seasoning, or to taste
1 tsp.pepper
few shakes of garlic powder, to taste (opt.)
1 - 2 Tbs. of Worcestershire sauce (opt.)
Directions:

Two options here.

1) You can brown beef in small amount of oil in big non-stick sprayed pot, then add onions and celery to saute till limp, then add the rest and simmer for hours on the stove top until meat is tender and flavors are mingled. Adjust seasonings near end of cooking.

2) Throw it all in a big crockpot, and cook on low 6 - 8 hours, until tender and good. Adjust seasonings near end of cooking.

Enjoy!

Motivation to eat Healthy

How to Stay Motivated to Eat Healthy

It's not hard to start eating more healthy especially once you understand the benefits. But does your motivation ever slip?

One tip: Focus on the most meaningful reasons to stick to your new way of eating. The key is to figure out what motivates you the most.

Here are some ways to keep on track:

• Explore new foods. One of the most exciting aspects of adopting a new eating style is finding new and different foods to try. Get a new cookbook , or explore a specialty foods store. Keeping your taste buds happy will encourage you to continue with your plan.
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• Think short term. Keep your goals in doable short-term increments. Focus on one to two weeks at a time or, if necessary, one day at a time. Feel good about the healthy choices you made at the last meal instead of dwelling on the slip you made at the party last week. 
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• Get a family member or friend to join you. Sharing health goals with families and friends can be extremely motivating. If everyone agrees to keep healthy foods around the house you will not feel tempted to snack on the unhealthy foods you used to eat. And at restaurants, you will motivate each other to order delicious healthy meals because you share a common goal.
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• Track your weight loss. By eating every three hours a Lean Protein a healthy Fat and a smart carbohydrate doing this will get you to your goals........... That's a powerful motivation! I would weigh in once a week every Sunday and would aim for atleast a half a pound loss, if not I would tinker a bit with less calories slightly at each meal and then the next week would show my progress. That's what worked for me even taking out 200 calories per day ends up being 1400 calories in that week it adds up! To lose a pound you would have to cut out 500 calories per day since there are 3500 calories in a pound of fat. I always chose to cut my calories down instead of doing a ton of cardio :)
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• Notice other health improvements. Adopting a clean diet  leads to better health. Some of these improvements include lower blood pressure and better cholesterol levels. Other changes, such as feeling better overall and having more energy, will be noticeable only to you.
• Think of what you've gained. You're on your way to a happier, healthier life, with increased energy and reduced risk of serious diseases, including cancer, diabetes, stroke, high blood pressure, and heart disease. As a result, you'll have more time, and energy to devote to the people and activities closest to you.
• Be proud of yourself your taking the steps to get healthy it might not always be perfect but your trying and that's what matters! Keep your mindset strong!

Tips to help Relieve Belly Bloat

How To Relieve Bloating

• Drink, drink, drink - water that is. The more water you drink, ironically, the more water will be flushed through your system.
• Grapefruit juice (6 oz per day) is also a "natural" diuretic which helps to control bloating.
• Avoid alcohol, especially in the evening.
• Eat, eat, eat fruits and veggies, as well as high fiber foods. These foods also "flush out your system". Whereas carbs absorb water, these foods contain water.
• Move, move, move - exercise gets everything moving. Exercise also increases body temperature causing the body's metabolic rate to increase. And it also helps "flush out your system".
• Get an adequate calcium intake - studies show that women who aren't getting enough calcium are more likely to experience bloating than women who do. How much do you need? 1,200 mg/day if you're premenopausal; 1,500 mg/day if you have passed menopause. For most women, this means they should use supplements to get what they're not getting in their diet.
• Find out if you're lactose intolerant - if so, avoid milk and other dairy products, which will cause bloating and other problems. But be sure to get your calcium in supplements.
• Some doctors think magnesium deficiency may also contribute to bloating. The amount of magnesium contained in a multivitamin is generally enough. For women who need more magnesium to combat bloating or to boost their metabolism, a dose of 400 to 800 mg/day for the second half of your cycle is recommended.
• Vitamin B6 supplements can help with many of the symptoms of PMS, including bloating: the recommended dose is 200 to 250 mg/day in the second half of the menstrual cycle. 
• Control salt/sodium intake: passing on the saltshaker at the table and in the kitchen is an important first step, but many prepared foods and beverages have more sodium than you'd think. Read the labels. Avoid cured, smoked and processed meats, as well as highly seasoned foods and soy sauce (which has 920 mg of sodium per tablespoon!).
• Stay regular: many women experience bloating along with constipation. While increasing dietary fiber, water intake, and exercise will all help this as well; sometimes a gentle laxative is necessary and can provide great relief. Several herbal teas can provide similar relief, such as peppermint or ginger tea.

If your bloating is continuous, and not just associated with your menstrual cycle, discuss this with your physician, especially if you notice other symptoms such as constipation, pain, or increased abdominal girth. In those cases, you will need to be evaluated for more serious causes of bloating.

Almond Butter Mocha Cottage Cheese Pudding

This recipe works well with either a vanilla powder or a chocolate powder. At night, use decaf coffee crystals, for breakfast, use full octane. This pudding makes a great bedtime snack, full of casein and whey protein to sustain you through the night.

• 1/2 Cup high quality,  2% cottage cheese (about 15 grams protein)
• 1 serving low carb vanilla OR chocolate whey powder (about 20 grams protein)
• 1/2 teaspoon of decaffeinated coffee crystals (up to a full teaspoon, depending on your taste)
• 2 teaspoons all natural almond butter
• 1/4 to 1/2 teaspoon vanilla (depending on your protein powder)
• Splenda,  or stevia to taste
• Optional: teaspoon dark cocoa powder

Put all ingredients in food processor and go to town...

Some protein powders thicken much more than others when mixed with cottage cheese.

Garnish with a dollop of Almond butter or crushed almonds and enjoy a quick, yummy 35+ grams of protein.

Ways to stay Happy & Fit

Celebrate your victories whether you dropped some weight or reached a personal best in the weight room, find a creative way to pat yourself on the back...like a new sports bra from www.bodyrocksport.com use code VICKI for 10% off what a great treat!! Or a box of Quest Protein Bars www.questproteinbar.com/vroyer you deserve it your working hard!!

Visualize yourself reaching your goals take time to imagine how wonderful it will finally feel to meet your goals be successful and fit & strong all because you worked hard :) Kind of like how you feel right after an amazing workout that on top of the world feeling.

Surround yourself with people who support your lifestyle and your fitness goals. Ditch the naysayers lord knows there are plenty of them lol...
The more positive people  you have around you the better you will feel. Negative people have a way of sucking the life out of you so be careful who you surround yourself with.

Wake up each day with a smile and a good attitude and you'll do great ....you can have it all all you have to do is work hard, be consistent and commit to it ............You Got This!

Today is a new Day

I must say myself that I can't stand this saying!
I have heard it so many times that I could scream. For anyone who wants to achieve results

with their physique this is not something you should allow yourself to say. This can be an easy way of letting yourself off the hook. Today is not another day today is now the day you have to start over from the choices that you made.  What it is is when you make certain choices there are consequences that come along with them not just guilt for another saying I can't stand (Falling off the Wagon) but also cravings and the spiral that you were gaining control over. If you don't put yourself into situations you won't have to deal with them think it out I mean really is it worth it? If you know your going to be upset and feel like crap after you eat it is it worth it? You have goals of where you want to be and well it sounds good to say these little slip ups won't hurt you but guess what they do they ALL add up over time....they really do. You can get into this spiral to where your saying it more then you realize and then you think ......why am I not seeing results? To see results you really do have to be super strict ....people ask me all the time about my Abs ...it's not easy not at all when I say I eat clean I mean clean, that's what it takes no sweet treats for me but well I want it bad enough that those things aren't even a thought. I don't think of those things as things I can't have I think of them as things I DON"T WANT. They serve me or my goals no purpose. So before you act think out the consequences think before you grab that next (thing) that will make you want to start over with a new day. Nope sorry not going to fly with me today is the day and the choices that you make are the results that you will get plain and simple. No EXCUSES.... NO WHINING....not if you want it! So please for the people who are out there wanting it stop wanting it and take it on 100% and don't back down you can do it!!