I started this journey on January 28, 2013. I was getting ready to turn 49 in February and realized I would be 50 years old in a year!!! I decided it was high time to get myself healthy before my 50th birthday.

I love food and hate diets, so while researching options, I decided to go with the Atkins diet. While I would have to give up carbs, I could still eat really good food and not be so worried with portions, only carb counts. I love to cook, so this was a new cooking adventure for me. I have researched on the internet for low carb recipes, as well as making my favorite recipes "carb friendly".

Thanks for following me on my journey - I have a long way to go, but am motivated to get there!

Tuesday, March 5, 2013

Low Carb Lasagna

This recipe is awsum!  It's good for all phases of Atkins.  This is a perfect recipe to make on the weekend, cut and wrap individual servings and store in the freezer.  Grab one for lunch or have a convenient dinner with a side salad.  4g Carb per serving...Try it!


1 pound ground beef
1/2 pound Italian sausage
1 clove garlic, minced
2 tablespoons onion, chopped
8 ounce can tomato sauce
Salt, to taste
1/8 teaspoon pepper
1/4 teaspoon Italian seasoning, or to taste
4 ounces mozzarella cheese, shredded, 1 cup


1/2 cup sour cream
1/2 cup mayonnaise
1/2 teaspoon garlic powder
1/2 teaspoon pepper
4 ounces mozzarella cheese, shredded, 1 cup
1/2 cup freshly shredded parmesan cheese


Brown the meats along with the garlic and onions; season with a little salt and pepper. Drain fat; stir in the remaining ingredients. Adjust the seasoning if necessary and put in a greased 7x11" baking dish.
Combine the topping ingredients and spoon over the surface of the meat mixture. Spread evenly with a spatula. Bake at 350ยบ about 40 minutes until the topping is nicely browned. Makes 8 servings Per Serving: 463 Calories; 38g Fat; 24g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs

Tuesday, February 26, 2013

Breakfast Casserole

This is my "go to" breakfast.  I make it on the weekend, cut it up into 8 portions and wrap separately.  Then it's a grab-n-go breakfast at the office!


2 cups shredded colby & monterey jack cheese
1 lb. breakfast sausage cooked, crumbled
7 eggs
1 cup heavy cream
1 t. Red Pepper Flakes
1 T. Greek Seasoning
1/2 t. salt
1/2 t. pepper


Preheat oven to 350.  Spray a 8" x 12" baking dish with non-stick spray.  Evenly spread the shredded cheese on the bottom of the dish.  Brown the sausage, add red pepper flakes and Greek seasoning.  Sprinkle the cooked sausage over the cheese.  In a separate bowl, whisk the eggs, cream, salt and pepper, then pour evenly over cheese and sausage.  Bake in oven for 35-40 minutes, or until a knife comes out clean.  TIP:  Place a cake pan with water in it on the shelf directly below the egg casserole in the oven.  This keeps your eggs moist and fluffy! 

8 Servings -->  2 g carbohydrates   0 g fiber   2 Net Carbs

Monday, February 25, 2013

Thoughts worth sharing...

I want to mention that since I started the diet in the last week of January, I have lost 14 pounds!!  I have noticed that my knees don't hurt anymore and I don't get that "bloated" feeling after a meal.  I can't believe I'm admitting this, but I can see my ankle bones again!  I've done some research and found out that carbohydrates can carry inflammation to the joints, and water.  The other cool thing about the low carb diet, is being able to eat fats!!  I found out there is a scientific explanation for this.  If you are not eating carbs, the fat does not get absorbed!!  Very cool!!  When your body needs energy, it will always get it from the carbs you eat first.  If you aren't eating carbs, your body burns brown fat - also known as "Ketosis".  I feel like I'm not only losing weight, I'm getting smarter!!  ;)

OK, some thoughts I want to share.


I'm a creature of convenience, so what works for me is deciding what recipes I'm going to make for the week and on the weekend, do my shopping and cooking.  I make a breakfast casserole of some sort and a lunch type casserole from the recipes I have.  Then I cut them in the serving size portions and wrap them - then put them in the fridge.  Then my breakfast and lunch are EASY!!!  Then for dinner I can just cook a chicken breast or steak and have some veggies or salad. 


Eating out is no problem on the low carb diet!!!  There are usually low carb choices on the menu and you can even request that you have that grilled chicken sandwich with no bread with a side salad or broccoli instead of fries.  Tell the server "Do not bring the bread to the table!".  Even at McDonald's, you can order a burger without a bun, and they will serve it in a bowl on top of lettuce!  Just ask!  My favorite thing to order out is a sirloin steak or filet with grilled asparagus and a side salad!


Atkins now has a very cool website where you can track your progress, journal your meals and exercise and access tons of recipes and tips on sticking to this diet.  There is also a link where you can request the "Getting Started Kit" - I highly recommend this, it's FREE!  They will send you diet info, a little carb counter booklet and 3 of their amazing snack bars - plus coupons to get a free frozen meal (you can only find these at Walmart now) and discounts on shakes and bars.  I love the mocha latte shakes, the peanut butter fudge bars and the caramel nut bars (they taste like Snickers!).  I have tried about 6 different bars and like them all!  Most are only 2 carbs each - perfect snack and calms that craving for sweets!


If you are an internet person, you can find tons of low carb recipes online.  Usually when you are viewing a recipe, you will notice a little red square with a pretty little P in it.  If you have not seen Pinterest yet - I highly recommend it!!  I created a "board" to collect low carb recipes that I see on the internet, all you do is click the little "P" on the recipe page and it will allow you to save that recipe to your Pinterest board.  Follow mine at http://pinterest.com/moonetl/low-carb/

That's it for now - but keep following me on my journey, I'm sure I'll have some more tips.....I am trying to accept the fact that I really need to start an excercise program, haven't started that yet - but am contemplating my plan!!  I'm sure I'll have a lot of funny entries when that starts!!!!

Have a great day - Tracy

Low Carb Egg Custard Pie

This is from my grandmother's recipe, it's my favorite pie so I decided to make it low carb, and crustless!  It was soooo good!!!


3 eggs
2 cups heavy cream
3/4 cup granulated Splenda
1 T. vanilla
1/2 t. salt
sprinkle of nutmeg


Preheat oven to 425.  Mix eggs in bowl until foamy.  Add Splenda, cream, salt and vanilla.  Mix well.  Spray a glass pie plate with PAM then pour the custard in the pie plate.  Sprinkle nutmeg on top of pie.  Put pie on the top rack of the oven, also add a cake pan of water to the bottom rack of the oven - this helps the custard stay moist and fluffy.  Cook pie at 425 for 10 minutes, then reduce oven to 325 and cook another 30 minutes.  Pie is done when a knife inserted comes out clean.  Let cool and and enjoy!!

8 Servings -->  Total Carbohydrates  4.8 g   Fiber 0 g  Total Net Carbs  4.8 g

Mock Potato & Sausage Soup

I absolutely love my potato soup recipe and decided to try it using cauliflower instead of potatoes and it was delicious!


2 T. olive oil
1 medium onion chopped
3 stalks of celery chopped
3 garlic cloves minced
2 16 oz bags of frozen cauliflower
1 can chicken broth
2 T. Hidden Valley Ranch seasoning mix
salt and pepper to taste
1 stick butter
1 cup heavy cream
1 lb smoked sausage


In a large soup pot, heat oil, add onion and celery, cook until soft.  Add garlic and frozen cauliflower and pour the can of chicken broth in pot.  Add enough water to barely cover the cauliflower.  Let boil for about 20 minutes, until califlower is soft.  While cauliflower is cooking, cut sausage into bite size pieces and cook in a separate skillet until browned.  Set aside.

Back to the soup - using a potato masher, crush the cauliflower into small peices.  Add Ranch seasoning, salt and pepper.  Add the stick of butter and stir until melted.  Add the sausage and cream to the soup and stir.  Let cook another 5 minutes.  Enjoy!

10 Servings -->  Total Carbohydrates  7.5 g   Fiber 2.9 g  Total Net Carbs  4.6 g