Dieting Plans

Low Carb Diet and Atkins Recipes

9/16/2011

Atkins Vanilla Flavor Soya Waffles

  • Serves: 8
  • Calories: 96
  • Net Carbs: 2.0 g
  • Protein: 9.0 g
  • Fat: 5.0 g

Ingredients

Ingredients A:

  • 1 cup soya powder
  • 1 tbsp baking powder
  • 2 tbsp sugar substitute
  • 1/2 tsp salt

Ingredients B:

  • 1/4 cup (60ml) heavy cream
  • 3 eggs
  • 1 tbsp sugar-free syrup (vanilla flavor)
  • 1/4 cup (60 ml) cold water

Directions

  • Preheat waffle iron (according to equipment’s instructions).
  • Mix together all ingredients A in a bowl, and then add in ingredients B (except cold water) and mix until well blended. Batter will be a bit stiff at this moment.
  • Then, add in cold water gradually and stir until it reaches the consistency of a thick pancake batter.
  • Lightly grease hot waffle iron with oil spray and pour 3 tbsp of pancake batter in the middle. Cover and cook until crisp and dark golden brown. Repeat the same for the remaining batter.
  • Serve warm.

Atkins Matzo Cauliflower-Pea Pancakes

  • Serves: 8
  • Calories: 123
  • Net Carbs: 10.0 g
  • Protein: 8.5 g
  • Fat: 4.5 g

Ingredients

  • 2 1/4 lbs (1kg) cauliflower
  • 1 cup peas
  • 6 eggs, lightly beaten
  • 1/2 cup matzo meal
  • 1 small onion (chopped)
  • 1 1/2 tsp salt
  • 1/2 tsp pepper

Directions

  • Chop cauliflower in a processor. Add in the remaining ingredients and pulse to mix well.
  • Preheat a non-stick pan. Pour in 1/4 cup of the pancake batter and spread out using spatula.
  • Cook for 2 minutes for each side till golden brown.
  • Repeat the same for the remaining pancake batter.

Atkins Low Carb Almond-Cinnamon Baby Muffins

  • Serves: 24
  • Calories: 72
  • Net Carbs: 1.5 g
  • Protein: 2.5 g
  • Fat: 6.0 g

Ingredients

  • 1/2 cup blanched (skinless) almonds slices

Ingredients A:

  • 1/2 cup soya powder
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 3 tsp ground cinnamon

Ingredients B:

  • 4oz (115 g) butter (soften)
  • 3/4 cup sugar substitute
  • 3 eggs

Directions

  • Preheat oven to 350°F/175°C.
  • Pulse almonds slices and 1 tbsp of soya powder (from ingredients A) in a food processor until finely ground.
  • Add in the remaining ingredients A and pulse again to mix well.
  • In another bowl, beat ingredients B (except eggs) on medium speed until fluffy. Then add in eggs gradually until well combined.
  • By using spatula, slowly fold in the ground almond.
  • Grease mini-muffin mould with oil spray. By using spoon, scoop in batter until 2/3 full.
  • Bake muffins for about 20 minutes, until muffins set in middle.
  • Remove muffins from mould after 5 minutes and let them cool on wire rack.

Atkins Low Carb Almond-Cinnamon Baby Muffins

  • Serves: 24
  • Calories: 72
  • Net Carbs: 1.5 g
  • Protein: 2.5 g
  • Fat: 6.0 g

Ingredients

  • 1/2 cup blanched (skinless) almonds slices

Ingredients A:

  • 1/2 cup soya powder
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 3 tsp ground cinnamon

Ingredients B:

  • 4oz (115 g) butter (soften)
  • 3/4 cup sugar substitute
  • 3 eggs

Directions

  • Preheat oven to 350°F/175°C.
  • Pulse almonds slices and 1 tbsp of soya powder (from ingredients A) in a food processor until finely ground.
  • Add in the remaining ingredients A and pulse again to mix well.
  • In another bowl, beat ingredients B (except eggs) on medium speed until fluffy. Then add in eggs gradually until well combined.
  • By using spatula, slowly fold in the ground almond.
  • Grease mini-muffin mould with oil spray. By using spoon, scoop in batter until 2/3 full.
  • Bake muffins for about 20 minutes, until muffins set in middle.
  • Remove muffins from mould after 5 minutes and let them cool on wire rack.

Atkins Jack Cheese Quick Bread

  • Serves: 9
  • Calories: 186
  • Net Carbs: 2.5 g
  • Protein: 9.5 g
  • Fat: 14.5 g

Ingredients

Ingredients A:

  • 1/2 cup soya powder
  • 1/4 cup wheat gluten
  • 1 tbsp baking powder

Ingredients B:

  • 3 eggs
  • 1 cup (240 ml) whole milk
  • 1/3 cup (80 ml) vegetable oil
  • 2 tbsp melted butter
  • 4 oz (110 g) grated jack cheese (jalapeno)

Directions

  • Preheat oven to 350°F/175°C.
  • Spray an 8-inch square baking pan with vegetable oil spray.
  • Combine ingredients A in a medium bowl.
  • In another bowl, beat ingredients B until combined (except grated cheese). Then, add in grated cheese.
  • Then, add mixed powder to the mixture. Stir until just well combined. The batter will be a bit stiff.
  • Pour mixture into the baking pan and spread out evenly. Bake bread until golden.
  • Transfer to wire rack and let it cool for 10 minutes before cutting.

Atkins Low Carb Pie Crust

  • Serves: 8
  • Calories: 143
  • Net Carb: 5.1g
  • Protein: 2.8 g
  • Fat: 12.6g

Ingredients:

  • 5 tbsp + 1 tsp (1/3 cup) wheat flour
  • 5 tbsp + 1 tsp (1/3 cup) soy flour
  • 4 tbsp (1/4 cup) vital wheat gluten
  • 3 tbsp wheat germ
  • 8 tbsp cold butter, cut into
  • 1/2-inch cubes
  • 1 tbsp cold water

Directions

  • In a large bowl, mix all dry ingredients and then add in butter until it looks like a coarse meal.
  • Add in water and continue mixing until dough sticks together.
  • Wrap the dough ball in plastic and keep in the freezer for 15 minutes.
  • Put the dough in between two sheets of baking paper and roll to make a 12-inch circle.
  • Carefully lay the flatten dough into a 9-inch pie plate. Freeze for another 15 minutes.
  • Before baking, prick the unbaked pie crust with a fork and cover with a foil. Bake at 400oF for 16 minutes.
  • Then, remove the foil and bake for extra 5 minutes or until it turns golden brown.

Atkins Chocolate-Soya Pancakes

  • Serves: 4
  • Calories: 244
  • Net Carbs: 8.5 g
  • Protein: 18.0 g
  • Fat: 13.5 g

Ingredients

Ingredients A:

  • 1 cup soya powder
  • 1/2 tsp baking powder
  • 3 tbsp cocoa powder (sugar-free)
  • 6 tbsp sugar substitute
  • 1/4 tsp salt

Ingredients B:

  • 3/4 cup (180 ml) milk
  • 2 eggs, beaten
  • 3 tbsp melted butter (unsalted)

Directions

  • Mix ingredients A until well blended. Then, add in ingredients B and continue to mix until smooth.
  • Leave batter for 5 minutes before cooking.
  • Heat a non-stick pan over medium heat and spray with some vegetable oil.
  • Put 2 tbsp of batter into the pan and spread out. Cook for about 4 minutes and turn over. Cook for another minute.
  • Repeat the same for the remaining batter.
  • Serve.

Atkins Cinnamon Hazelnut Biscuits

  • Serves: 40
  • Calories: 86
  • Net Carbs: 2.0 g
  • Protein: 3.0 g
  • Fat: 7.5 g

Ingredients

Ingredients A:

  • 1/2 cup finely chopped hazelnuts
  • 1 cup soya powder
  • 1 tsp cinnamon
  • 1/4 tsp salt

Ingredients B:

  • 1/4 cup sour cream
  • 4 eggs, lightly beaten

Ingredients C:

  • 6 oz (170 g) butter (unsalted, soften)
  • 3/4 cup sugar substitute

Ingredients D:

  • 1 cup coarsely chopped hazelnuts
  • 1/3 cup dried cherries

Directions

  • Toast 1 1/2 cup of hazelnuts and remove the skin. Finely chopped 1/2 cup and coarsely chopped 1 cup. Set aside for use.
  • Preheat oven to 350°F/175°C.
  • Mix ingredients A in a medium bowl. In another medium bowl, mix ingredients B.
  • In a large bowl, beat ingredients C on medium speed until creamy. Then, add in half of mixture B and beat until blended. Repeat for the remaining mixture.
  • Using low speed, add in dry ingredients A and mix until combined.
  • Lastly, fold in ingredients D. Then, keep refrigerated for 1 hour.
  • Remove from fridge and cut dough into half. Form each into a log (about 12"x 2 1/2") and bake on an ungreased baking sheets for half an hour. Then, let them cool on wire rack for 10 minutes.
  • After cooling, cut logs crosswise into 1/2" wide slices using serrated knife. Arrange slices on baking tray and bake at 325°F/165°C for 20 minutes, until crisp.
  • Let biscuits completely cool before storing.

Atkins Cinnamon Buttermilk Soya Waffles

  • Serves: 8
  • Calories: 158
  • Net Carbs: 3.5 g
  • Protein: 9.5 g
  • Fat: 11.0 g

Ingredients

Ingredients A:

  • 1 cup soya powder
  • 1 tbsp baking powder
  • 1/2 tsp baking soda
  • 2 tsp ground cinnamon
  • 2 tbsp sugar substitute

Ingredients B:

  • 3/4 cup (180 ml) buttermilk
  • 6 tbsp unsalted melted butter
  • 3 eggs
  • 3 tbsp sugar-free syrup (vanilla flavor)
  • 1/2 cup (120 ml) cold water

Directions

  • Preheat waffle iron (according to equipment’s instructions).
  • In a bowl, mix together all ingredients A. Then, add in ingredients B (except cold water) and mix until well blended. Batter will be a bit stiff.
  • Then, gradually add in cold water while stirring until it is easily spreadable, about the consistency of a thick pancake batter.
  • Spray hot waffle iron with vegetable oil spray. Scoop 3 tbsp of batter and put in the middle. Cover and cook until pancake is crispy and dark golden brown in color.
  • Serve warm.

Atkins Vanilla Coconut Milk Smoothies

  • Serves: 4
  • Calories: 254
  • Net Carbs: 3.4 g
  • Protein: 12.0 g
  • Fat: 22.5 g

Ingredients

  • 14 oz (410 ml) coconut milk (sugar-free)
  • 2 oz (55 g) vanilla soy protein powder
  • 1/2 tsp vanilla extract (optional)
  • some ice cubes

Directions

  • Combine all ingredients in a blender.
  • Pulse until all ingredients becomes smooth and creamy.
  • Serve immediately.

Atkins Tofu-Coconut Milk with Raspberries Smoothies

  • Serves: 1
  • Calories: 319
  • Net Carbs: 9.0 g
  • Protein: 8.5 g
  • Fat: 27.5 g

Ingredients

  • 1/2 cup (120 ml) coconut milk (sugar-free)
  • 4 oz (110 g) soft tofu
  • 1/2 cup raspberries
  • 2 tsp sugar substitute
  • some ice cubes

Directions

  • Blend all ingredients (except ice cubes) in a blender until smooth.
  • Then, add in ice cubes gradually and continue blending until smooth.
  • Serve immediately.

Atkins Tofu-Coconut Milk with Raspberries Smoothies

  • Serves: 1
  • Calories: 319
  • Net Carbs: 9.0 g
  • Protein: 8.5 g
  • Fat: 27.5 g

Ingredients

  • 1/2 cup (120 ml) coconut milk (sugar-free)
  • 4 oz (110 g) soft tofu
  • 1/2 cup raspberries
  • 2 tsp sugar substitute
  • some ice cubes

Directions

  • Blend all ingredients (except ice cubes) in a blender until smooth.
  • Then, add in ice cubes gradually and continue blending until smooth.
  • Serve immediately.

Atkins Sugar-Free Caramel Cinnamon Custard

  • Serves: 6
  • Calories: 317
  • Net Carb: 2.6g
  • Protein: 4.6g
  • Fat: 32.5g

Ingredients

  • 2 cups heavy cream
  • 1/2 tsp cinnamon
  • 2 large whole eggs + 2 large egg yolks
  • 7-8 tbsp sugar substitute (e.g. Splenda)
  • 1 pinch of salt
  • 1/2 tsp vanilla extract
  • 6 tbsp Atkins Quick Quisine sugar-free caramel syrup (for 6pcs 4-oz custard cups or a 2-quart round baking dish

Directions

  • Preheat oven to 300oF/150oC.
  • Heat heavy cream and cinnamon in a saucepan over medium heat and whisk gently for a thorough mix. Remove when mixture begins to steam, remember NOT to boil it.
  • Whisk all eggs, sugar substitute and salt until thickened. Pour slowly into the hot mixture and stir at the same time until well mix. Add in the vanilla extract.
  • Pour 1/2 cup of cream mixture in each custard cups (pour all if you are using baking dish).
  • Bake for 30-35minutes in a water bath until the custard is still slightly loose in center. Remove and chill for at least 4 hours.
  • Unmold and invert custard onto serving plate. Top with 1 tbsp of caramel syrup before serving.

Atkins Orange-Berries Sorbet

  • Serves: 4
  • Calories: 76
  • Net Carbs: 11.0 g
  • Protein: 2.5 g
  • Fat: 1.0 g

Ingredients

Ingredients A:

  • 2 1/4 cups mixed berries
  • 1/3 cup sugar substitute
  • 1 tsp grated orange rind
  • 2 tbsp water

Ingredient B:

  • 1 cup (240ml) buttermilk

Directions

  • Cook ingredients A in a saucepan. After boiling, simmer for 15 minutes at low heat and stir regularly.
  • Let it cools for a while. Then, blend mixture in food processor until smooth. Strain into a bowl to remove the seeds.
  • Then add in ingredient B and mix well. Keep refrigerated for an hour.
  • Then, pour into an ice-cream maker to make sorbet.
  • Freeze for a few hours before serving.

Atkins Low Carb Yorkshire Pudding

  • Serves: 9
  • Calories: 137
  • Net Carbs: 2.5 g
  • Protein: 7.0 g
  • Fat: 11.0 g

Ingredients

Ingredients A:

  • 1/2 cup soya powder
  • 1/4 cup wheat gluten
  • 1 tsp salt
  • 1 tsp baking powder
  • 3 eggs
  • 1 cup (240ml) whole milk

Ingredient B:

  • 1/3 cup beef drippings (fats collected from cooking beef)

Directions

  • Preheat oven to 450°F/230°C.
  • Put ingredients A in a bowl and whisk until well blended.
  • In an 8” square baking dish, pour in ingredient B. Then, put in the middle rack of the preheated oven for 5 minutes, until smoke starts to come out.
  • Pour in the batter and bake for about 15 minutes.
  • Then, reduce oven temperature 350°F/175°C and continue to bake for another 20 minutes, until pudding becomes lightly browned.
  • Best serve while still hot.

Atkins Almond Milk with Pineapple Smoothies

  • Serves: 1
  • Calories: 295
  • Net Carbs: 11.3 g
  • Protein: 30.0 g
  • Fat: 14.0 g

Ingredients

  • 2/3 cup (160 ml) almond milk (plain & unsweetened)
  • 20 whole almonds
  • 1 oz (30g) soy protein powder
  • 2 1/2 oz (70 g) fresh pineapple, cut into cubes
  • some ice cubes

Directions

  • Combine all ingredients in a blender and pulse until smooth.
  • Pour into a tall glass and serve cool.

Atkins Tuna-Watercress with Wasabi Sandwiches

  • Serves: 4
  • Calories: 375
  • Net Carbs: 7.0 g
  • Protein: 48.5 g
  • Fat: 13.5 g

Ingredients

Ingredients A:

  • 1 tsp sesame oil
  • 1 tsp cooking oil
  • 1 (8oz) tuna steak

Ingredients B:

  • 1 tbsp mayonnaise
  • 1 tsp wasabi powder
  • 1/2 tsp soy sauce

Ingredients C:

  • 4 slices toasted Atkins bread
  • 1/2 cup watercress (leaves only)
  • 1/4 red onion, (thinly sliced)

Directions

  • Preheat both oil from ingredients A in a large skillet over medium-high heat.
  • Fry tuna steak for 2 minutes each side. Then, slice thinly on the diagonal.
  • Mix ingredients B in a bowl. Then spread on the bread slices.
  • Arrange sliced tuna and ingredients C on one slice and top with another slice. Make 2 set of sandwiches. Then cut each diagonal to make them 4.

Atkins Red Cabbage Coleslaw

  • Serves: 6
  • Calories: 108
  • Net Carb: 9.0g
  • Protein: 1.9g
  • Fat: 7.2g

Ingredients

  • 1 lb red cabbage, cut into thin slices
  • 1 small red onion, very thinly sliced

Dressing:

  • 1/3 cup sour cream
  • 1/3 cup mayonnaise
  • 1 tbsp chopped fresh tarragon
  • 1 tbsp balsamic vinegar
  • Splenda, salt & pepper (to taste)

Directions

  • Combine cabbage and onion slices in a big bowl.
  • In another bowl, prepare the dressing by mixing all the dressing ingredients.
  • Add the dressing to the vegetable slices and toss well to coat. Put a cover on and keep refrigerated for 1 hour before serve.

Atkins Parmesan Zucchini Noodle with Lemon

  • Serves: 4
  • Calories: 80
  • Net Carbs: 2.0 g
  • Protein: 3.0 g
  • Fat: 7.0 g

Ingredients

  • 2 zucchini
  • 3 tbsp grated Parmesan cheese
  • 1 tbsp lemon juice
  • 1 tsp grated lemon zest
  • 1 1/2 tbsp olive oil
  • salt & pepper to taste

Directions

  • Thinly sliced zucchini lengthwise to make it looks like noodle.
  • Then, combine all ingredients in a large mixing bowl, toss and serve.

Atkins Mixed Vegetables Tamari Chicken Soup

  • Serves: 4
  • Calories: 429
  • Net Carbs: 14.0 g
  • Protein: 47.0 g
  • Fat: 15.5 g

Ingredients

Ingredients: A:

  • 6 cups (1500ml) chicken broth
  • 4 tbsp Japanese Tamari soy sauce

Ingredients: B:

  • 2 cups green leaf veggies
  • 2 cups mushrooms (you can mix, sliced)
  • 1 tbsp ginger (grated)
  • 1 clove garlic (very thinly sliced)
  • 1 Serrano pepper (seeded and minced)

Ingredients: C:

  • 1 cup tomato (diced)
  • 3 medium onions (sliced)
  • 6 oz 1/2-inch diced tofu
  • 1 medium carrot (diced)
  • 1 1/2 tbsp fresh cilantro (finely chopped)

Directions

  • Put A in a large saucepan and bring to boil.
  • Reduce heat and add in B. Simmer until mushrooms are softened, about 5 minutes.
  • Then, add in C (except fresh cilantro) and continue cooking for another one minute.
  • Finally, add in cilantro and serve.

Atkins Hass Avocado-Cucumber Lemon-Cumin Salad

  • Serves: 4
  • Calories: 253
  • Net Carbs: 6.0 g
  • Protein: 2.5 g
  • Fat: 24.0 g

Ingredients

Ingredients A:

  • 1 tsp toasted ground cumin
  • 3 tbsp lemon juice
  • 5 tbsp+1 tsp (or 1/3 cup or 80ml) olive oil
  • salt & pepper to taste

Ingredients B:

  • 6 cups salad greens (you can mix)
  • 1 Haas avocado (diced)
  • 1 Japanese cucumber (diced)
  • 6 cherry tomatoes (chopped)
  • 2 tbsp chopped red onion

Directions

  • Toast cumin seeds over low heat in a small dry skillet until fragrant, stir regularly to avoid burn. Then grind to get 1 tsp ground cumin.
  • Mix lemon juice, cumin, salt & pepper in a bowl, slowly add in the olive oil and whisk till well blended to make salad dressing.
  • Put salad greens from ingredients B in a large salad bowl and toss with 1/4 cup of the salad dressing.
  • In another bowl, put in the remaining ingredients B and toss with the remaining dressing.
  • For serving, place salad greens at the bottom of the dish and top with avocado mixture salad.

Atkins Hass Avocado-Cucumber Lemon-Cumin Salad

  • Serves: 4
  • Calories: 253
  • Net Carbs: 6.0 g
  • Protein: 2.5 g
  • Fat: 24.0 g

Ingredients

Ingredients A:

  • 1 tsp toasted ground cumin
  • 3 tbsp lemon juice
  • 5 tbsp+1 tsp (or 1/3 cup or 80ml) olive oil
  • salt & pepper to taste

Ingredients B:

  • 6 cups salad greens (you can mix)
  • 1 Haas avocado (diced)
  • 1 Japanese cucumber (diced)
  • 6 cherry tomatoes (chopped)
  • 2 tbsp chopped red onion

Directions

  • Toast cumin seeds over low heat in a small dry skillet until fragrant, stir regularly to avoid burn. Then grind to get 1 tsp ground cumin.
  • Mix lemon juice, cumin, salt & pepper in a bowl, slowly add in the olive oil and whisk till well blended to make salad dressing.
  • Put salad greens from ingredients B in a large salad bowl and toss with 1/4 cup of the salad dressing.
  • In another bowl, put in the remaining ingredients B and toss with the remaining dressing.
  • For serving, place salad greens at the bottom of the dish and top with avocado mixture salad.

Atkins Creamy Cheddar Cheese Soup with Bacon

  • Serves: 4
  • Calories: 567
  • Net Carbs: 7.5 g
  • Protein: 29.0 g
  • Fat: 44.0 g

Ingredients

  • 4 pcs bacon

Ingredients A:

  • 1 onion (chopped)
  • 1/2 tsp mustard powder
  • 1/4 tsp pepper
  • 15 oz (450ml) chicken broth

Ingredients B:

  • 2 cups Half- and-half
  • 12 oz cheddar cheese
  • 1/2 tsp paprika

Directions

  • In a non-stick saucepan, fry bacon over medium heat until crispy. Drain bacon on kitchen towel to remove excess oil and then crumble it and set aside.
  • Then, cook onion from ingredients A in saucepan using the earlier bacon fat until it starts turning brown. Add in the remaining ingredients A and bring to boil. Once boil, reduce heat to low.
  • Then, add in ingredients B, stir until the cheese is melted.
  • Garnish with crumbled bacon before serve.

Atkins Veggie-Ham Cheesy Omelet


  • Calories: 348
  • Net Carb: 3.8g
  • Protein: 26.0g
  • Fat: 24.7g

Ingredients

  • 8 large eggs
  • 1/4 cup water
  • 1/4 tsp salt
  • 1/2 tsp pepper
  • 4 tsp unsalted butter
  • 4 oz (1 cup) grated cheddar cheese

Fillings:

  • 1 tbsp olive oil
  • 3/4 cup chopped red capsicum
  • 1/2 cup chopped yellow onion
  • 3/4 cup diced ham/bacon

Directions

Filling:

  • Heat olive oil in a large pan on medium-high heat.
  • Cook chopped capsicum and onion for 5 minutes.
  • Add in ham and cook until ingredients turned light golden.
  • Keep aside for later use, 1/4 portion for each omelet.

Omelet:

  • In a big bowl, whisk eggs, water, salt and pepper.
  • Melt 1 tsp butter over medium high heat in an 8-inch nonstick skillet.
  • Pour in 1/2 cup of egg mixture into the skillet and swirl to properly cover the base with mixture. Cook until eggs just set.
  • Put 1/4 portion of fillings and 1/4 cup grated cheese over half of the omelet and fold to cover the fillings.
  • Repeat with remaining egg mixture, butter, cheese and fillings.
  • To save time, you may also cook all the contents at one time and cut into 4 pieces before serving.

Atkins Mushroom Beef Stroganoff

  • Serves: 4
  • Calories: 427
  • Net Carb: 3.6g
  • Protein: 39.5g
  • Fat: 27.3g

Ingredients

  • 1 1/4 lbs skirt steaks strips (2’ x 1’)
  • Salt and pepper
  • 2 tbsp vegetable oil
  • 1 tbsp butter
  • 1/2 cup chopped onion
  • 1 cup small mushroom
  • 1 cup beef broth
  • 1/4 cup sour cream

Directions

  • Add some salt and pepper to the steaks strips.
  • Heat oil over medium-high heat in a nonstick pan and brown the meat strips, 1 minute for each sides. Then remove and put on a platter.
  • Melt butter in the same pan, cook chopped onion until soften. Then add in mushrooms and cook for another 10 minutes until liquid starts to dry up.
  • Pour in beef broth and cook until sauce thickens, then stir in the sour cream.
  • Add in the meat strips and accumulated juices.
  • Reduce the heat to low and cook until meat is heated through, about 3 minutes.
  • You may add some extra salt and pepper to suit your taste.

Atkins Lamb Plain Yogurt Curry

  • Serves: 6
  • Calories: 268
  • Net Carbs: 4.0 g
  • Protein: 32.0 g
  • Fat: 13.2 g

Ingredients

  • 2 lbs (900g) lamb (2-inch cubes)

Ingredients A:

  • 1 tbsp cooking oil
  • 1 tbsp butter

Ingredients B:

  • 1 tbsp chopped red onion
  • 1 tbsp chopped garlic
  • 2 tsp grated ginger (or 1/2 tsp ginger powder)
  • 2 tbsp curry powder

Ingredient C:

  • 15 oz (450 ml) chicken broth

Ingredients D:

  • 1/4 cup whole milk plain yogurt
  • 2 tbsp chopped cilantro
  • salt & pepper to taste

Directions

  • Heat ingredients A in a non-stick deep pan over medium heat and brown lamb. Remove and put on plate. Keep 2 tbsp lamb fat.
  • Using the fat, cook red onion from B until soft, then add in the remaining ingredients B and stir for 1 minute. Add in cooked lamb and stir to coat.
  • Then, add chicken broth and bring to boil. Simmer for 90 minutes over low heat until lamb become tender.
  • Remove from heat and add in ingredients D. Serve.

Atkins Feta Cheese-Veggies Beef Patties

  • Serves: 4
  • Calories: 230
  • Net Carbs: 1.3 g
  • Protein: 24.0 g
  • Fat: 13.4 g

Ingredients

  • 1 lb ground beef
  • 1/4 cup (34 g) feta cheese crumbles
  • 1/2 medium size tomato (chopped)
  • 2 tbsp chopped green onion
  • 1/2 cup baby spinach (chopped)
  • 1/2 tbsp dill weeds (preferably fresh)
  • salt & pepper to taste

Directions

  • Put all ingredients in a mixing bowl and mix well, then form into 4 beef patties.
  • Heat a non-stick pan and fry patties over medium-high heat for 5 to 6 minutes for each side. You may also grill the patties.

Atkins Baked Salmon with Veggie in Red Peppers Salsa

  • Serves: 4
  • Calories: 447
  • Net Carbs: 4.0 g
  • Protein: 48.0 g
  • Fat: 25.0 g

Ingredients

  • 2 lbs (900g) salmon fillet

Ingredients A:

  • 1/2 tsp salt
  • 1/4 tsp pepper

Ingredients B:

  • 2 tbsp olive oil
  • 1 tbsp butter

Ingredients C:

  • 1 1/2 lbs (680g) green leaf veggie (e.g. bok choy)
  • 1/2 tsp grated lemon peel

Ingredients D:

  • 1/4 cup roasted red peppers, patted dry
  • 1/4 cup mild chunky salsa

Directions

  • Season fish fillet with ingredients A.
  • Preheat oven to 475°F/245°C.
  • Put ingredients B in a skillet and heat in oven for 3 minutes to melt the butter.
  • Then, put seasoned fish fillet in the prepared skillet and bake for 10 minutes, until just cooked. Turn the fish halfway through cooking. Remove and cover with foil to keep warm.
  • Add ingredients C to skillet and coat with pan's oil. Cook in oven for about one minute to warm it through.
  • To make the sauce, blend ingredients D for 30 seconds.
  • Place cooked salmon and vegetables nicely on serving plate. Pour sauce over the fish and serve.

Atkins Spicy Chicken Wings with Blue-Cheese Sauce

  • Serves: 6
  • Calories: 686
  • Net Carbs: 5.0 g
  • Protein: 19.5 g
  • Fat: 66.0 g

Ingredients

  • 2 lbs (900g) chicken wings (cut into 2)

Ingredients A (For marinating):

  • 1 egg
  • 1 cup (240ml) apple cider vinegar
  • 1/2 cup (120ml) cooking oil
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp garlic powder
  • 1/4 tsp celery salt
  • Dash of cayenne pepper

Ingredients B (For blue-cheese dipping sauce):

  • 1 cup mayonnaise
  • 1/2 cup sour cream
  • 1/3 cup crumbled blue cheese
  • 1 spring onion or scallion (chopped)
  • 1 tbsp lemon juice
  • 1 tsp minced garlic

Directions

  • Preheat oven to 450°F/230°C.
  • Beat egg in a medium bowl. Add in all the ingredients A and mix well.
  • Put the chicken into marinade and set aside for 15 minutes.
  • Arrange marinated chicken wings on a baking pan and bake for about 30 minutes.
  • In between cooking, turn and brush wings with marinade repeatedly, until all becoming crispy.
  • For preparing the dipping sauce, mix all ingredients B.
  • Serve chicken wings with dipping sauce.

Atkins Broiled Spicy-Orange Chicken

  • Serves: 4
  • Calories: 402
  • Net Carbs: 1.0 g
  • Protein: 47.5 g
  • Fat: 22.0 g

Ingredients

  • 2 lbs (900g) chicken breast with skin (cut into 4)

Ingredients A:

  • 1/4 cup (60 ml) orange juice
  • 2 tsp chopped garlic
  • 1 tbsp olive oil
  • 1 tbsp chili powder
  • 1 tsp sugar substitute
  • 1 tsp grated orange rind
  • 1/4 tsp cayenne pepper (optional)

Ingredients B:

  • salt
  • ground black pepper

Directions

  • Put ingredients A in a re-sealable plastic bag and toss. Then add in chicken breast and coat with the sauce. Keep refrigerated for at least 6 hours or preferably overnight.
  • Preheat broiler.
  • Put seasoned chicken on broiler and sprinkle with ingredients B.
  • Put broiler rack about 15cm or 6 inches from the heating element. Cook for about 15 minutes. Turn the chicken halfway through cooking so that it is properly cooked.

Atkins Broccoli in Butter-Lemon Sauce

  • Serves: 4
  • Calories: 166
  • Net Carbs: 4.0 g
  • Protein: 3.0 g
  • Fat: 14.5 g

Ingredients

Ingredients: A:

  • broccoli green florets (from 1 large broccoli)
  • 1/2 tsp salt
  • 1 tsp cooking oil

Ingredients: B:

  • 1 tbsp chopped shallot
  • 2 tbsp white wine
  • 1/2 tbsp lemon juice

Ingredients: C:

  • 2 oz (55g) unsalted butter cubes
  • 1/2 tbsp lemon juice
  • salt & pepper to taste

Directions

  • Boil a pot of water and add in ingredients A. Cook broccoli until becomes tender, about 5 minutes. Drain off the water.
  • For the sauce, cook ingredients B in a saucepan over medium heat, until reduced to 1 tbsp.
  • Then, add in butter cubes from C gradually and cook under very low heat. Stir constantly to melt all the butter, till sauce becoming smooth. Remove from heat and add in the remaining ingredients C.
  • Place broccoli florets on a plate and cover with the sauce and serve.

Atkins Asian Style Soy Sauce Beef Salad

  • Serves: 4
  • Calories: 361
  • Net Carbs: 6.0 g
  • Protein: 40.7 g
  • Fat: 15.3 g

Ingredients

  • 1½ lb (700g) 1/8-inch strips beef sirloin

Ingredients A:

  • 3 cloves of garlic (finely minced)
  • 4 medium onions (finely chopped)
  • 2 tsp sesame oil
  • 1 tsp sugar substitute
  • 4 tbsp soy sauce
  • 2 tbsp rice vinegar (sugar-free)

Ingredients B:

  • 1/2 tsp curry powder
  • 1/4 tsp ginger powder

Ingredients C:

  • 2 tbsp cooking oil (for stir-fry)
  • 6 cups mixed salad greens
  • 1 medium bell pepper (sliced)
  • 8oz sliced water chestnuts (fresh or canned)

Directions

  • Put all ingredients A into a re-sealable plastic bag and mix well. Put the beef sirloin in and coat thoroughly with the sauce. Keep refrigerated overnight.
  • For the remaining sauce, add in ingredients B, mix well and keep refrigerated.
  • Add oil from ingredients C in a large skillet and heat until very hot. Drain the marinated beef and stir-fry for about 2-3 minutes for medium doneness.
  • In a large salad bowl, put in the remaining ingredients C and the beef. Add the soy sauce dressing and toss well to coat all the ingredients. Serve.

Atkins Phase 4: Lifetime Maintenance

At this point, you have reached your goal weight and learnt to select different food groups offering right amount of carbohydrates to maintain the weight loss. Also, Atkins lifetime maintenance teaches you to indulge in some of your favorite foods without worrying about putting the weight back. Maintain the ideal ACE and don’t let your weight fluctuate more than 3 pounds. Weight loss is not just physically tiring but also mentally straining, so take a break also by going for a holiday without counting calories.

It’s important to keep the attitude you possessed in earlier 3 stages to keep weight loss constant as a priority in your life. Always weigh yourself once a week to keep a check on you. If, you see any change towards higher side; go back to reducing carbohydrate intake to reach your ACE.

To maintain your ideal weight for life, assume certain principles as rules of your life:

  • Be conscious about what you eat, try to eat only fresh food and not canned.
  • Always stay away from sugar, corn syrup, cornstarch and white flour and be a smart buyer by keeping foods, which have these away from you.
  • Variety is the spice of life so follow this in your eating plan to keep yourself motivated to be on right path. Try new recipes with food groups you can eat and enjoy.
  • Take less of caffeine and alcohol
  • Be regular with your vitamins and nutrient supplements.
  • Act promptly when you see your weight climbing up.
  • Very importantly, exercise should become an integral part of your life.

Follow these principles also with Atkins Nutritional Approach™ to stay slim and fit for life.

Atkins Phase 3: Pre-Maintenance

Congratulation! You are just one-step far from your goal. By this time, it would be easy to see the results and now there would only be few pounds more left to lose. Though now seeing the final stage so close, you might want to rush to it, but this phase requests you to hold on to your horse cause its important to know the importance of lifetime maintenance rather than just weight loss. Therefore, now it’s the time to go on in a slower pace.

The phase of pre-maintenance focuses on creating the optimal lifetime eating program, one that keeps you fit so perfectly you will want to stay on it for lifelong. The optimal lifetime eating program lets you:

  • To look at more food choices without misusing them
  • To find out the foods that can result in sloping you from the path of weight loss
  • To make a mindful choice for serving you health for the rest of your life
  • To find out how flexible Atkins is
  • To learn dealing with food addiction
  • To discover the ways to defeat the problems created by making unhealthy food choices

This phase will work by increasing carbohydrates intake by 5 grams more to the point until only one pound or so will losing from your weight and not more. This method may sound like complete madness but it’s very important for lifelong weight loss, as it would suggest you to get familiar to future eating habits.

By slowing losing the last few pounds, your body would become used to the change in carbohydrates and would make proper carb intake automatic for you. Third phase of Atkins not only make you slim but also healthy for life. By following pre-maintenance, you would know what’s best for you and what you should do to please yourself and not others.

If by now, goal weight is reached no need to increase carbohydrates further for a month and then increase by 10grams more and see if you gain any weight. If you do then drop 10 grams again from your diet and this would show you, your Atkins Carbohydrate Equilibrium.

If not losing or gaining weights then you would have to move around this Atkins Carbohydrate Equilibrium until it happens. It would take around 3 months to lose finally last few pounds, but with clear ACE, it would be a perfect success.

Atkins Diet Meal Plan - Sample Menu







If you have no idea of what to eat during each different phases, the below Atkins diet meal plan sample menu might be a helpful guide for you. You can take it as a reference and change you food accordingly each day to avoid eating the same food everyday.
Phase 1: Induction
Breakfast:Southwestern omelet with tomato, avocado and ham
Lunch:Caesar salad with grilled chicken
Dinner:Steak au PoivreRoasted AsparagusMixed green salad with lemon vinaigretteGelatin dessert made with sucralose
Snack:Celery stuffed with herb cream cheese
Phase 2: Ongoing Weight Loss
Breakfast:Two poached eggs over Fried Green TomatoesTwo strips of nitrate-free bacon
Lunch:Grilled turkey burger with pepper-jack cheese and green salsaCreamy Red Cabbage Slaw
Dinner:Cajun Pork ChopsSautéed Kale with Red-Pepper DressingSpicy Country Atkins "Cornbread"
Snack:Spiced pumpkin seeds
Phase 3: Pre-Maintenance
Breakfast:Belgian Waffles with Sugar Free Pancake Syrup and strawberries
Lunch:Almost black bean soupHam and cheese-filled tortilla
Dinner:Roasted Salmon with Macadamia-Cilantro CrustCauliflower-Leek PureeArugula, radish and cucumber saladGinger Flan with blueberries
Snack:Two Chocolate Truffles
Phase 4: Lifetime Maintenance
Breakfast:Two slices cranberry-orange loafRicotta-cheese omelet
Lunch:Vegetable soupCrab salad over mixed greens
Dinner:Herb Roasted Chicken with LemonWild rice with mushroomsBibb lettuce and watercress salad with French dressingMolten chocolate cakes
Snack:Cantaloupe with lime juice

8/01/2011

Yoga Program

Yoga Styles: Guide to the Most Popular Types
The image of yoga has changed during the past years. If once, the first picture that popped your mind was of a group of white wearing weirdoes standing on their heads and breathing loudly, now you are probably thinking about Madonna's well shaped arms. Currently, yoga is one of the most popular fitness activities worldwide. One of its appeal is that it can be practiced by elders and it can improve the overall physical fitness of athletes.

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If you want to start practicing yoga, here is a quick guide to the basic types of yoga. While most of them are based on the same ancient postures, each yoga style has a different focus. Some of the yoga styles focus on strengthening the body while others focus on flexibility. Other types of yoga focus mainly on breathing, relaxation, and meditation.

Most of the yoga styles that were adopted in the west, were derived from the Hatha Yoga, which is a general term that refers to the physical branches of the ancient Indian philosophy. The purpose of the traditional Hatha Yoga was to achieve balance between mind and body through moral discipline and physical exercises, which are expressed by a series of asana: postures, panorama: breathing and meditation.

Western culture adopted mainly the physical aspects of the Hatha Yoga and ignored the moral aspects, usually even the breathing and meditations aspects. All the yoga styles that were derived from the Hatha Yoga share the same basic principle that mental balance can be achieved through practice of physical exercises and postures. Each yoga style chooses to focus on different aspect.

Ashtanga Yoga:
This focuses on the flow of postures in order to improve strength, stamina and flexibility of the body. During a Asthanga Yoga class, the participants jump from one posture to another. Therefore, this type of yoga is not the ideal for beginners. People who are not well fit may find it too difficult and demanding. However, if you are interested in improving your strength, flexibility and stamina and you are fit enough to deal with an hour of jumping from one posture to another, Asthanga Yoga can suit you.

Power Yoga:
This is an American development of the Asthanga Yoga that also adopted several elements from other types of yoga styles. You can find Power Yoga classes mainly in fitness and health clubs. Power Yoga focuses on strengthening the body by performing Hatha Yoga postures for a longer time to improve both physical flexibility and mental focus. Power Yoga can be a good exercise for athletes, people who practice types of fitness activities and people who want to tone their body.

Bikram Yoga:
A Bikram Yoga class features a series of 26 Hatha Yoga postures practiced in a heated room. It is also known as Hot Yoga. The purpose of the heat is to allow the participants to get into each of the yoga poses in a deeper and safer manner. The heat also helps clean the body from toxins promoting sweating. Bikram Yoga focuses more on the workout of the entire body, including the internal organs and less on flexibility. Bikram Yoga is not recommended to pregnant women and people who suffer from high blood pressure and heart conditions, but it can improve the physical fitness of people who recover from injuries.

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Iyengar Yoga:
This focuses on the physical alignment of the body and the accurate performance of each posture. Some of the Iyengar Yoga postures are practiced with the assistance of props such as blocks and belts that are designed to help the participants achieve the most accurate posture and to protect their bodies from injuries. Since the flows between postures are not practiced, Iyengar Yoga classes are less intense and therefore more suitable for people who are less fit. Iyengar Yoga improves body strength and flexibility and can fit people of any age and every physical condition.

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List Of Yoga Provides

List Of Yoga Provides - All You Would like To Follow Yoga

One amongst the oldest known techniques which helps within the all round development of someone is Yoga. Yoga has been around for ages dating back as way as 500 years. Yoga practices helps within the well being of a person by creating him mentally, emotionally, physically and spiritually sound. Yoga additionally helps someone achieve a way of self awareness because it helps enhance the person's capabilities. There are various parts to Yoga which embody meditation, physical postures or asana and respiration techniques. Most folks only do yoga for their physical well being and to remain healthy.

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Very few take up meditation to contemplate upon the reality without doing the yogic postures. Several folks mistake yoga for a series of steps that should be followed but really yoga enables you to evolve therefore that as you observe you may soon notice that your inner system is cleansed and you become a lot of aware of your inner self. This changes the perception of the person and he sees everything in new light. Yoga postures help you to gain perfect health and strength. You can conjointly learn to breathe properly and learn and gain self control.

Mastery over the mind can be achieved and concentration improves. To realize focus and mind concentration total dedication is required so that you'll be able to achieve what you got down to do. Yoga is one of the foremost fashionable sorts of therapy which many everywhere the globe are taking up. Several folks relate to Hatha yoga when they hear the word Yoga in general as it is this form of yoga which is very in style and practiced by many all. Hatha yoga involves techniques which embrace physical exercises and controlled breathing techniques. Through harmonious respiration and postures one will achieve a well balanced body.

The advantages of hatha yoga are it improves your strength, vitality and offers greater flexibility. There are many different kinds of yoga different than Hatha yoga like aerobic yoga workouts which are quick and demanding and still alternative forms that fitness conscious folks follow. The mild forms are for individuals who would like healing. Yoga is universal and will not cater to the wants of any religion, lifestyle and can be practiced by individuals of any age group.

You do not have to attend a class to be told yoga or be instructed personally through a teacher. You'll learn yoga through self taught books. Select the form of Yoga that you think would suit you and your lifestyle. There are varied kinds of meditation techniques therefore you wish to settle on one that you think that would be apt for you. Totally different variations of Yoga are being developed today. For beginners, the use of videos and DVDs which are out there are an ideal means to find out the art.

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There are videos and DVDs on Yoga for couples, athletes, yoga with grace and strength and yoga or beginners. The various supplies that you would want to apply yoga include Yoga mats, yoga belts, yoga straps and blocks. The yoga mats provide you excellent support whereas you progress into various postures. The very purpose of the yoga mats is to provide adequate cushioning and protection when you're doing Yoga on arduous floors. Along with yoga mats, yoga straps and blocks help in your workout. Another essential supply that's very important for yoga is shopping for the correct clothing that will help you to stretch freely and permit you to be more flexible.

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Yoga Training Programs

Yoga Training Programs, Yoga Teachers, Yoga Instructor
Popularity of yoga as ideal fitness mantra has spread all over the world especially to the countries like UK and Europe. People here are now very much aware of health benefits of yoga and looking for the ways to incorporate it into their fitness regimes. They are therefore preferring to learn yoga from certified yoga trainers who can well teach them the basics of yoga, yoga postures, yoga asanas, pranayama and breathing techniques to the perfection. As such there is good demand for certified yoga teachers in London and hence a career as yoga instructor in London really has a good scope.

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A number of yoga institutes in London have now opened up in cities like London and Croatia offering yoga classes for those who wish to become yoga instructors. These yoga centres London offer yoga teacher's training to take one's yoga practice to a deeper, more meaningful level so that they can teach others about the wonderful benefits of classical yoga. The intense training offered at these yoga classes helps one to strengthen their yoga practices through self-discipline and probe into the nature of mind, body and spirit, building a firm foundation to enable them to teach others intuitively and with confidence.

These yoga training programs are designed to impart comprehensive knowledge regarding the physical, intellectual, spiritual and social aspects and effects of yoga to the students. The students are taught on how to communicate with their students, how to demonstrate, observe their students in the class to avoid injury during practice of asanas. Teaching various types of yoga like yoga for beginners, yoga for pregnancy, yoga for children, yoga for old citizens, meditation yoga to the students these yoga classes London impart training to mould an individual into perfect yoga instructor.

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All the students of these yoga training programs at end are offered with yoga training certification which gives them international recognition as trained yoga instructor. So do not wait join yoga classes London and jump into bright future waiting for you as certified yoga instructor London.

The YTT is a unique, profoundly transforming and personal experience that is designed according to the ancient gurukula educational system which integrates the student's daily life and personal practice into the yoga training. For 3 and a half intense weeks of ashram living, students strengthen their own yoga practice through self-discipline and probing into the nature of mind, body and spirit. They also build a firm foundation which enables them to teach others intuitively and with confidence.