My Diet Plan for the 5 Week Challenge

I hope all of you had a great Memorial Day weekend! I’ve been getting some questions about what type of diet I’m on for the #COfitnessjournal 5 week challenge. The answer is – low carb. Here’s what I’m doing…

I went into my favorite fitness management app, Myfitnesspal, and created an account. The site asks you some very simple questions to help you determine what your caloric and nutritional intake should be. From there, I went into settings and cut my suggested carb intake in half. I felt that this starting off point would be a good way for me to step back into a ketogenic diet instead of jumping into keto cold turkey.

Low carb vs keto, what’s the difference?
Now I’m not a nutritionist or dietician, but I think the main difference between the 2 diets is the amount of carbs. With a ketogenic diet you would need to have an intake of >50-30g of carbs daily (sometimes even less depending on your body). With low carb, it can be higher than that. My carb intake is set to 75g of carbs/day which was half of Myfitnesspal’s suggested allowance for my body type and activity level.

As time goes on I intend to slowly lower that number as my weight loss progresses. So far it is working for me compared to when I tried to start the ketogenic diet suddenly. I was extremely lethargic and had really bad headaches for almost 10 days before my body started to regulate itself. It was a crazy realization for me, how carbs (especially bad carbs like processed sugars) are like a drug for your body. The moment you decide to quit, your body fights back and makes you think you want it.

I know for some people it’s extremely annoying to have to log in your food constantly. But if you’re really serious about your goal it’s a must. At least in the beginning. It doesn’t matter what diet you’re on, the best way to understand the way food works with your diet, body, workouts, etc is to log in your food. You’d be surprised what kind of nutritional value each ingredient in your food has. Who knew that kale had carbs in it?! Log in your food for 5 weeks, and see what a big difference it makes!

Personally, I love to write things down. I’m not always good at staying on top of my technology to do lists, calendar, fitness apps, etc. So the best way for me is to write things down and go into my phone later or in the middle of the day. That’s why I created the #COfitnessjournal.




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Low Carb Pizza Recipe

So my dear friend Gina posted up a low carb pizza recipe on her Facebook. The moment I saw it I showed Charlie and we immediately said in unison, “Let’s try it!” So off we went!

The original recipe that Gina shared can be found here on the Lighter Side Blog. Because it was Charlie’s night to cook I should have thought ahead and shared the link with him. But I didn’t..sigh. I definitely want to try her recipe though, her photos look so yummy! Charlie put together a similar recipe here:

Crust Ingredients:

  • 1/2 head cauliflower, coarsely chopped
  • 1/2 cup shredded part skim mozzarella cheese
  • 2 tablespoons grated parmesan cheese
  • 1/4 cup chopped fresh parsley
  • 1 egg
  • 3 tablespoons chopped garlic
  • salt and ground black pepper to taste


1. Preheat an oven to 450 degrees F.
2. Finely chop garlic and parsley.

garlic-chop3. Place cauliflower pieces through the feeding tube of the food processor using the grating blade; pulse until all the cauliflower is shredded. We have a Ninja Blender at home and made this really easy.

4. Stir cheese, parsley, egg, garlic, salt, and pepper into cauliflower until evenly incorporated.

5. Line a baking sheet with foil and spray with non-stick spray. We didn’t have any so we brushed some avocado

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oil onto the sheet.


6. Pour mixture onto the prepared baking sheet;

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press and shape into a pizza crust.



7. Bake in the preheated oven until lightly browned, about 15 minutes.


8. Top with your choice of sauce and toppings. And bake again.




We put tomato sauce, ground chicken, mushrooms, cheese, and baby kale on our pizza. It was amazing! Enjoy the recipe guys!

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5 Diet Tips for the Low Carb Diet

Don’t you feel good when you say you’re going to do something and you actually do it? That was me a couple months ago when I lost over 20 lbs. I couldn’t believe it. After all those years of putting myself down and treating my body like crap, I finally said NO. I had enough. And quite honestly, it was the best decision I’ve ever made for myself. Not just because it improved my physical appearance. But it also made me feel good about myself in a mental sense. I was able to slowly lift more weight, my endurance during workouts was increasing, I had more energy, and my outlook on life was more positive.

So many people have seen me and asked what I did to lose the weight. I’m not going to tell you any different than the rest of them would. The miracle drug is diet and exercise. I went on a low-carb diet and it transformed the way I live my life. So those of you interested in trying the low-carb lifestyle, here are my tips:

  1. Track your progress. I’m a tech-nerd so I love doing everything digitally. I use the My Fitness Pal app on my mobile device which syncs to their website and all my devices. I can access their nutritional info and tracker practically anywhere as long as I have an internet connection. I know that keeping track of your food can be a pain in the ass, but it really helps you to see what you’re putting in your body. Please take the time to do this, it’s an important step in your success.
  2. Think of your workouts as
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    “business meetings.” You would never cancel last minute on a business meeting right? Think of the gym as a business meeting – be on time, work efficiently, and don’t cancel. Put it in your calendar and block out that time for yourself.

  3. Focus on your carb intake. Be diligent about keeping track. Don’t know how many carbs are in a particular food? Check really quickly. You’d be surprised how many foods are actually high in carbs. Aside from your typical pasta, rice, bread, and other grains, did you know that have milk, yogurt, and other dairy products are high in carbs? Who would’ve known?! Also, kale is high in carbs for a green leaf (about 7g per cup). Tomatoes and fruits are also high in carbs so watch out for them as well. How did I figure out how many carbs I was allotted a day? I used My Fitness Pal, input all my information like weight/activity level/age, and then cut their suggested daily carb intake in half. Personally, I can have 60-80g of carbs per day.
  4. Allow yourself 1 cheat meal and don’t feel guilty about it. I know we all try to be super dedicated to diets and working out especially when we start out. But allow your body to “reset.” Indulge in a carb-ful meal once a week and enjoy it!
  5. Find alternatives. Soda drinker? Drink diet (though the best type of liquid you can put in your body is good ol’ H2O). Like latte’s like myself? Get the no sugar added latte. It cuts the carbs in half (sometimes more)! Like chips like I do? I substituted the air puffed pork rinds which has less than 1g of carbs per serving. I also buy almond milk instead of regular. Almond milk has 8g of carbs per 8 oz of milk compared to 12g of carbs with skim milk.

Hope these tips helped! And if you have found any low carb tips please contact me and share!

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