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I am a Type A endomorph. I struggle with weight. This is my Journey

Tuesday, September 6, 2016

Happy Labor Day, A New Start

For the month of July I decided to make it a better day the entire month. I ate what I wanted Bagels Bagels & More Bagels apple pie sugar chocolate cake you name it I ate it I was tired of being healthy and exercising and not losing the weight it was frustrating. I needed a reset so I took the month off decided to eat what I was missing and then start again come August. I started doing Quito in August but struggled with some things. It is now September I am doing it again back to keto eating more focused I also started taking Lipozene. No I am not paid to say this this is my own doing. I wanted to try it it's glucomannan which I was going to buy for my vitamin company but we ran out of money before I could. So I figured I would get the Lipozene at Walmart and save myself all the shipping. I can't say that it has cut down my desire to eat my problem is not that my stomach growls all day but that my mouth wants to eat all day and all night this stuff when taken as directed with lots of water will work to curb your appetite for the record I have to say that I gained 15 pounds in the month one month that I decided to eat carbs 15 pounds really? I have to add that the month that I took off of dieting I also took off from exercise so starting this month I start with my glider again I've moved it into my bedroom which is a lot harder but the room I was using is now occupied with other purposes so I didn't really have much choice. Now that it's September thankfully and hopefully the weather will cool off did I mention I live in Florida where it's summer about 10 and a half months out of the entire year?

Friday, August 12, 2016

Is it mid August Already?

So it is half way through August already. My month of July was a virtual faturday the entire month. My problem is I plateau so much my body stops responding, so carb cycling seems like a thing that might work for me.  However carb cycling is not a month long affair haha🤑.

When July was rolling around my young'un was coming over for the weekend for Fourth of July with her boyfriend and a chocolate strawberry poke cake. Oh My God!
 I was already informed that I was going to take a faturday that day and I readily agreed, however when I saw the size of this cake I said it's going to take me more than a day to finish it. Given the fact that I had been plateauing and getting frustrated and eating healthy and missing out on things like bagels and pizza and chocolate cake I decided that I was going to take off the month of July and have a virtual faturday the whole month and I gained 10 pounds. Go me. 👏
(insert sarcastic eyeroll)🤑

Well it's August now and I've gone back to keto and I'm trying to do the best that I can to get myself into ketosis. I am virtually carb-free with the exception of a little low carb ice cream and a little  jelly that I use when I take my kratom, which I take the powdered form of. It taste like green powder (bitter and dry) and you really need to mix it with something and the only thing that seems to work for me besides a smoothie would be peanut butter and jelly so I have a couple of tablespoons of jelly when I choke the stuff down when I need it.

FYI Kratom is an ethnobotanical. It's a green plant that comes from Asia grown in the wetlands and its  dried and milled into a powder form. You can buy the capsules but it's more costly so I just buy the powder I'm thinking of buying a capsule machine and encapsulating my own powder to cut out the Jelly but that's an added expense for another month however.
I take it to  help with my pain but mostly to pick me up out of my depression/anxiety and/or calm me at night and help me sleep.

So I'm doing keto now . I like doing the Michael Thurmond 6-week body makeover however is very restrictive and I end up cheating more than I'd like so I decided to do keto which lets me have my cheese which I really love and a little bit of peanut butter and I could still eat the 6wbm  food which is low carb but I am allowed to have some salt. Unsalted food is just unbearable I did it for a long time and I don't want to do it anymore.

Friday, June 10, 2016

Mmmmm Give Me Cake

I originally wrote this to be published at the end of May when I was on my way to a barbecue and never got published that day because blogger does not make it easy to do this from the mobile with their blogger app. For instance when uploading pictures I need to close the app save it as a draft and then go online and upload from my Chrome because it won't upload from the app thanks blogger.

I wanted cake today bad. Today's going to be a faturday. I've been invited to a cookout and asked to make my famous barbecue sauce which is really really good and really really hot.
I also know that other people coming and bringing yummy food as well so I've accepted that fact.
I've also been very restless in my soul. Sometimes it seems that no matter what you do or what you eat is just never satisfying.
Today I wanted CAKE.
And i made some!
Low carb sugar free coffee cake in a mug. YUMMMM!
I found this at a thrift store. I love it.

I make my mug cakes in it.

I found this recipe for a cinnamon coffee cake. It was the taste I was craving more than anything. The cake itself had a little bit of a rubbery texture and it was kind of hot when I scarfed it down but it did the trick and of course I started to feel guilty but I got over it quickly.

All in all the day wasn't so bad I did not make a pig of myself although I did eat a lot of Texas fudge which is really a lot of cheese baked with jalapeno that a friend makes and it's really good.

And of course everybody raved  about my chicken.

Monday, May 23, 2016

I Did it

I got on the glider today yay go me!

I wrapped my foot good , made sure I rubbed myself with Arnica oil first and was able to do my 2 miles for 30 minutes on my machine I feel so much better.

I'm back down to the weight I was when I first moved in here yay! I have been yo-yoing with 3 pounds since I got here and I finally got them off and I'm hoping for a downward trend from here out.

Sunday, May 22, 2016

Ouch, I hit the pavement


I was on my way in to watch my grandson play basketball at the Y when I rolled my ankle and hit the pavement.

I skinned my knee , twisted my ankle , and either fractured or badly bruised a rib.

So my exercise has been halted and I can only pray that my weight does not come back until I get back on.

Wednesday, May 18, 2016

Back online.

It seems like it's been a long time. I moved and we don't have any Wi-Fi and the phone service that I have  (I have Sprint , I switched from Verizon to Sprint and Sprint really sucks but I got the new Samsung S7 so I'm trying to do deal with it. I learned that by sitting out on the lanai  I have better service.
Well I finally got my new glider, yay go me . I can exercise again !!!
It was too hot to walk around here and there's no sidewalks in this little town so the cars  just drive right past you and drive you right off the road , some of them anyway, and it was just getting too damn hot . Since I don't have a gym membership and I used up all my daughter's guest passes I finally got a new glider I feel so much better being able to exercise now at my own pace and now that we have air conditioning in the house ,(yay) I can do this twice, three times a day and still get my miles in.
Sadly my weight loss was fluctuating terrible I gained 3 pounds and then lost them,and  two more and then gain them back and gained back the 3 pounds again , so I've been up and down like a rollercoaster its been really difficult. I have nothing to distract me like television and that's where boredom comes in. With boredom comes the desire to eat. Of course having the television doesn't help either because you have food commercials I started watching Hulu and have been forced to watch commercials of which food is one of them a big one of them.
So I'm  going back on track trying to stay strong hopefully now with my new toy the weight will come off a little bit easier.

Saturday, March 26, 2016

6 WBMO - Chicken Broccoli Rice

Recipe found here

Chicken Broccoli Rice 

chopped onion

vegetable broth

chopped fresh mushrooms

finely chopped broccoli florets

2 oz chopped cooked chicken breast

1/2 cup cooked rice

Simmer chopped onion in vegetable broth until tender. Add mushrooms, broccoli, and fresh parsley, chicken and rice. Add a little more broth if necessary and simmer until broccoli is tender.

Compatible with Body Type:
Morning Snack
Lunch A-B-C-D-E
Afternoon Snack
Dinner A-B-C-D-E
Evening Snack

This Recipe Contains: Protein B, Carbohydrate B, Vegetable A

6 WBMO - Grilled Hawaiian Chicken

Recipe found here

                                                   Grilled Hawaiian Chicken

2 Whole Smart Chicken Breast (enough to yield 12-2oz portions cooked)
2 Green Bell Peppers
2 Red Bell Peppers
2 Yellow or Orange Bell Peppers
2 Large Sweet Onions
2 Large Cans Juice Packed Pineapple Chunks
Roasted Green Chili or Red Pepper Flakes
Italian Herb Seasoning
2 Cloves Garlic

Chopped chicken breasts into bite-size pieces.  Marinate in pineapple juice (drained from cans of pineapple chunks), minced garlic, finely chopped chili peppers (or red pepper flakes) and Italian herb seasonings.  I let this marinate while I chop the onions and peppers.
Clean and chop bell peppers and onions in bite-size pieces.
In a LARGE bowl, combine pineapple chunks (should be about 6 cups), bell peppers, onions and marinated chicken (including liquid).
Grill in grill basket or grill wok until chicken is thoroughly cooked and vegetables are somewhat browned.
Divide into servings based on estimated cooked weight of chicken. 

Servings:  10 -12, containing 2 oz  Protein B and ½ cup Fruit A  and Free Foods

6 WBMO - Beef Stroganoff

                                                    Beef Stroganoff

London Broil, trimmed of all visible fat
3 Large Sweet Onions, Sliced
¾ Pound Slice Shitake Mushrooms (or other mushrooms of your choice)
Black Pepper
Balsamic Vinegar

Marinate beef in vinegar and herbs. 
Cook on low in crock pot 8-10 hours until tender.
Weigh cooked beef (to determine how many servings you’ll divide it into later)
Sauté onions and mushrooms in a large non-stick skillet in juices from the crock pot for added flavor. Add seasonings as desired.
Slice beef and add to sautéed vegetables along with enough water to keep the mixture moist.  Cook for a few more minutes to allow the flavors to blend.

Servings:  Approx 8 (depending on cooked weight of beef) servings containing  2 oz.  Protein C and Free Vegetables (or count as Veg A)

6 WBMO - Mongolian Chicken Soup

Recipe found here

                                    Mongolian Chicken Soup

 1 lb. Chicken breast
1 onion
 3 carrots
1 head cauliflower
1 potato
 1tsp cumin
1 tsp turmeric
 ½ to 1 tsp cayenne
 ¼ tsp black pepper
 6 cups water
12 tsp no-salt chicken bouillon
 1 tsp sage
1 to 2 Tbls Splenda (to taste, the more you add the more it completely changes the taste)

 Dice everything and throw in iron pot. Simmer until done, approx 20 - 30 minutes.

Not sure of servings. My guess would be one cup of soup? for a portion since it is mostly veggies.

6 WBMO - Oatmeal Pancakes

Recipe found here

                                             Oatmeal Pancakes

 2 Egg whites
3 Pkts Splenda
1/8 Teaspoon almond or vanilla extract
¼ Cup ground oatmeal flour
 1 - 2 Tablespoons water

Whip egg whites until very soft peaks form. Add Splenda, almond extract, nutmeg, oatmeal flour and just enough water to make a thick "batter" consistency. Stir till well blended. Cook on a hot non-stick griddle or skillet as you would any pancakes.

Servings: 1, containing 2 oz Protein A and ½ cup Carb B

6 WBMO - Strawberry Crepe

Recipe found here:

                                 Strawberry Crepe 

 2 egg whites
 2 tsp Splenda
 1/4 tsp vanilla
 sprinkle of cinnamon
Wendy's Note" (I added about ? t hazelnut extract and a Tablespoon of ground oatmeal to crepe mixture...)
I never used ground oatmeal, I kept it OP and LC without oatmeal* Emphasis Mine* 
cooking spray**
 1/2 cup strawberries  ( or approved berries)
 Truvia (to taste)

 Mix the first 3 ingredients well  in blender  Heat up non-stick pan and then coat it w/ cooking spray**. Spread and remove excess cooking spray w/ napkin. Add egg mixture in pan and spread it like pancake. Flip and cook.
 Strawberries Option: Cut up 1/4 of strawberries, add Splenda and microwave for 30 seconds or less. Puree remaining strawberries, add Splenda and microwave for 30 seconds or less. Spread cut strawberries on 1 side of egg crepe and fold. Pour strawberry puree on top of egg crepe. WOW this is YUMMY!!!

Serving size 1  1 Protein A  1 Carb A

6 WBMO - No-Bake Chocolate Cookies

Recipe found here:

                         No-Bake Chocolate Cookies

 2 tsp baking cocoa
 4 tsp Splenda
 1/2 cup oatmeal

 Mix cocoa, splenda, and oatmeal. Add enough hot water to make oatmeal chewy. Roll mixture into six or seven superball-sized balls and chill in refrigerator.

Variation: Use hot coffee in place of water for mocha cookies or use extract to change the flavor like mint. 

This Recipe Contains: Carbohydrate B Great pre-workout carb. 

 Servings: 2, containing ¼ (uncooked) Carb B each.

6 WBMO - Vegetable Latkes (Vegetable Pancakes)

Recipe found here

                          Vegetable Latkes (Vegetable Pancakes) 

 1½ cup fresh broccoli and/or cauliflower, grated (in food processor)
 ¼ onion, grated (in food processor), (optional)
¼ tsp pepper
2 - 3 egg whites

Grate vegetables Stir in remaining ingredients Shape portions of mixture into pancakes in a non-stick pan & fry over low heat, turning once, until cooked through

Serve. I like them topped with on-plan catsup!

 Servings: 1, containing 2 oz Protein A, 1½ cup Veg A. Note: These freeze and reheat well in the microwave.

6 WBMO - Pumpkin Muffins

Recipe found here:

                                                       Pumpkin Muffins 
 8 or 9 egg whites, enough to measure 3/4 cup--whipped to soft peaks
 ¼ cup pumpkin
 1 ½ teaspoon pumpkin pie spice
 ¼ cup Splenda
 1 teaspoon vanilla
 ½ cup oatmeal flour (grind oatmeal in the blender)

Bake at 350 degrees until done (time depends on pans used)

 Servings: 3, containing 2 oz Protein A and ½ cup Carb A/B (pumpkin & oatmeal) per serving.

 Note: These freeze well and are good both warm and cold.

 Servings: 3, containing 2 oz Protein B and ½ cup Fruit A and Free Foods

6 WBMO - Brownie Pancakes

Recipe found here:

                                                    Brownie Pancakes
# servings 3
8 or 9 egg whites, enough to measure 3/4 cup--whipped to  soft peaks
¼ cup unsweetened applesauce or strained pears
¼ cup Splenda
½  teaspoon almond extract
2 T unsweetened cocoa powder
½ cup oatmeal flour (grind oatmeal in the blender)

Beat egg whites until soft peaks form.
Slowly add remaining ingredients and stir just until mixed.

Fry in non-stick pan just like pancakes or portion onto waxed paper on a cookie sheet and bake at 350 degrees about 15 - 20 minutes until done.

Servings:  3, containing 2 oz  Protein A and ½ cup Carb A/B (Fruit/ oatmeal) per serving.
Note:  These freeze well and are good both warm and cold.

6 WBMO - Killer Chili

Recipe Found Here

                         Killer Chili 

 2 chilies, roasted, peeled, seeded, and finely chopped (I like Anaheim chilies in this recipe, but you can use any that you like.)
3 or 4 chopped bell peppers (your choice of green, red, yellow, orange), diced
1 large onion, diced
1¼ to 1½ pound extra lean ground turkey
 3 Portobello mushrooms, chopped (these kind of take the place of beans in the chili)
 3 large cans no salt added tomatoes, either chopped or pureed
 4 packets of no-sodium chicken broth powder
 1¼ - 1½ pounds extra lean ground turkey
 Italian seasoning mix  *( I have an OP Mix Look in sidebar under labels*)
Chili powder
black pepper
 fresh or dried cilantro
sweet basil

 Sauté chopped bell peppers, onions and mushrooms in a non-stick pan until browned...
You may need to cook these in a few "batches" to get them to fit in the pan for browning.
 As they are browned, combine them in a large stockpot where you will simmer the chili.

 Brown the ground turkey and season to taste with Italian seasonings and chili powder. When the turkey is browned I weigh it to find out how many servings I'll be dividing the chili into when it is done.

 Add tomatoes and chicken bouillon to stockpot along with enough water for desired consistency. Season to taste with: roasted chopped Anaheim chilies (I start with 1 and add as much as I want to get it hot enough, but be careful and start with just a little because some chilies are hotter than others...), chili powder, black pepper, fresh cilantro, oregano, sweet basil and cumin.

 Simmer on low for at least 30 minutes to allow the flavors to blend. Feel free to adjust the recipe to your taste adding any salt free seasonings and free vegetable that you like--I've added celery and like it that way too...
 Let cool and package individual servings in Ziploc bags.

Each serving contains Protein B and vegetables (I don't recall at the moment if tomatoes are free vegetables but I know the rest are). It's a big mess to make, but you can make as much as your stockpot will hold and freeze it for later. It makes a really good hearty meal with just a few minutes in the microwave! ENJOY!!! 

 Servings: about 15, containing 2 oz. Protein B and Free Foods (or you can count as Vegetable A) per serving.

6 WBMO - Italian Chicken

Recipe from here:

                                 Italian Chicken

 3 Whole Chicken Breasts, Cut into Strips
1 - 2 Red or Green Bell Peppers
 1 Cup Dry White Wine 1 - 2 Sweet Onions, Chopped
 1 - 2 Garlic Cloves, Minced
3 - 4 Zucchini, Sliced
 1 lb Mushrooms, Sliced
5 Cans Chopped Tomatoes (14½oz each)
 1 Can Tomato Paste
 1 Pkt Very Low Sodium Chicken Bouillon
1 Cup Water Italian Seasoning

Mix Pepper Marinate chicken, onions, garlic and bell peppers in wine for about 30 minutes. Pour into large pre-heated skillet and sauté until chicken is cooked through Add remaining ingredients, seasoning with desired amounts of Italian seasoning mix and pepper; simmer for about 30 minutes. Servings: 10 - 12 (depending on cooked weight of chicken)

servings containing 2 oz. Protein B and Free Vegetables (or count as Veg A) Serve over rice or potatoes to include Carb A

6 WBMO - Green Chili Pork (Crockpot)

Recipe From Here: 

                                Green Chili Pork (Crockpot) 

 2 Pounds Lean Pork, trimmed of all visible fat
 1 Large Sweet Onions, Chopped
4 Habanero Chilies, Cleaned & Chopped
"Chicken Grill" Seasoning from Trader Joe's
 Black Pepper
½ Cup Water

 Season pork and place in crockpot along with other ingredients. Cook on low in crock pot 6 - 8 hours until tender and pork can be easily shredded with a fork. Cook for a few more minutes to allow the flavors to blend.

 Servings: 2 oz. Protein C and Free Vegetables (or count as Veg A)

6 WBMO - Turkey Squash Italiano

Recipe from Here:

                                         Turkey Squash Italiano

 ½ Extra Lean Ground Turkey
½ Large Sweet Onions, Chopped
 ½ Pound Sliced Mushrooms
1 Pound Summer Squash, Sliced
 Italian Tomato Sauce-No Salt Added
 Black Pepper
 Balsamic Vinegar

 Brown turkey in non-stick pan. Add Onion, Mushrooms & Squash and continue browning. Add a couple of tablespoons of water, *( Or use NSA Chicken or veggie broth for more flavor) * cover and reduce heat. Simmer/steam until vegetables are tender. Add as much tomato sauce as you prefer. Cook for a few more minutes to allow the flavors to blend.

 Servings: Approx. 3 servings containing 2 oz. Protein B and Free Vegetables (or count as Veg A)

6 WBMO - Stuffed Tomatoes

Recipe Found Here:

                                                 Stuffed Tomatoes

 6 oz. NSA canned tuna or leftover tuna
(NSA) 6 egg whites
 1 cup finely diced celery hearts
 12 large Roma tomatoes

 If using canned tuna, drain all the water off. If using fresh tuna, shred it. Finely chop or grate the egg whites. Cut the tomatoes in half, legthwise--then using a spoon, dig out the pulp, chop and set aside. Place the tuna, egg whites, celery and tomato pulp in a mixing bowl and stir. Fill each tomato shell with 2 T. of the tuna mixture.

 Four tomato halves would then be one 2 oz serving of protein. Thus, this makes 6 2-oz servings of protein.

6 WBMO - Gourmet Rice Pilaf

Recipe found Here

 3 Cups Black Japonica and Wehani Rice Blend (available at New Frontiers)
5 Cups No Salt Added Chicken Broth (also available at New Frontiers, or make your own)
3 Bay Leaves
¼ Teaspoon Chili Powder
1 Tablespoon McCormick Salt Free Garlic & Herb Seasoning
1 Sweet Onion, Diced
1 Cup Baby Carrots, Diced
1 Portabella Mushroom, Diced
¼ Cup Fresh Cilantro, Chopped
1 Tablespoon Roasted Anaheim Chili, Finely Chopped
1 Tablespoon Balsamic Vinegar

Bring chicken broth to a boil in a large covered pot.  Add rice, bay leaves, chili powder and garlic & herb seasoning to broth.  Stir well, cover and simmer for about 20 minutes until rice is tender. While rice is cooking, sauté onion, carrots and mushroom in a large non-stick skillet. When rice is done, drain off any excess liquid then stir in sautéed vegetables, cilantro, chopped chilies and balsamic vinegar and serve. 
Servings:  About 12 cup servings containing  ½ cup Carb B

6 WBMO LL -Fluffy Lemon Chiffon

Found on this Website: 

This is NOT OP it is for LL or Living Lean

Fluffy Lemon Chiffon  

A very rich tasting dessert made with Splenda that is high in protein and relatively low in fat and calories!  I use this on "Living Lean" when I want to serve a special dessert.
 4 eggs
1 envelope unflavored gelatin

1/2 cup lemon juice
 2 Tablespoon grated lemon peel
1 cup splenda 
Yellow food color (if desired) 

1 –cup prepared Dream Whip made with ½ cup 1% milk, or Cool Whip Free
  1. Separate eggs, placing whites in large bowl of electric mixer; yolks in top of double boiler.
  2. Beat yolks with a spoon until smooth.
  3. Add lemon juice & ½ cup Splenda
  4. Cook over boiling water until thickened.
  5. Stir in gelatin until dissolved.
  6. Stir in lemon peel.
  7. Place top of double boiler in bowl with ice water to cool to room temperature, stirring occasionally.
  8. Whip egg whites until stiff, adding ½ cup Splenda and a couple of drops of yellow food coloring.
  9. Move beaten egg whites to large bowl.
  10. Prepare Dream Whip.
  11. Slowly add cooled lemon/yolk mixture to Dream Whip.
  12. Fold in beaten egg whites. 
  13. Spoon into individual serving dishes and refrigerate until set. 
  14. Serve with whipped topping if desired.



From member ...... My Italian bones were aching for some real authentic Italian, particularly spaghetti sauce. So, I have created an original...what I and 10 of my friends think is a real taste of Italy.

14.5 oz can nsa diced tomatoes
2 (8 oz) cans nsa tomato sauce
1/8 cup minced onion
1½ teaspoon basil
1 teaspoon oregano
1 bay leaf
1¼ teaspoon freshly minced garlic
1 tablespoon balsamic vinegar
¼ cup red wine (Burgundy is good)
½ teaspoon crushed red chili (the chili you sprinkle on pizza)
1 teaspoon onion powder
¼ teaspoon Mrs. Dash
¼ cup sliced portabella mushrooms (optional)

Put all ingredients into saucepan. Stir and bring to a boil. Reduce heat to just simmer. Continue to simmer uncovered for 30-40 minutes, letting flavors blend and sauce thicken. The longer you simmer, the thicker the sauce will get. Serving idea: Sprinkle ½ cup cooked spaghetti squash with 2 oz seasoned cooked ground turkey or beef. Cover with 1 ladle of sauce.

This Recipe Contains: All Free Foods

Other serving ideas are over rice or a baked potato.



From member ..... I got this out of Low Sodium Cooking. Occasionally, you'll come across a recipe that calls for a package of Italian Dressing mix. Unfortunately, those dressing mixes are high in sodium. The solution? Make your own! One and a half tablespoons of this mix equals a packet of the commercial mix like Good Seasons.

2 tsp oregano
1 tsp onion powder
2 tsp basil
2 tsp paprika
1 1/2 tsp pepper
2 Tbsp garlic powder
6 Tbsp Splenda Mix and store in an airtight container.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E PM
Snack A-B-C-D-E
This Recipe Contains: All Free Foods

Haven't tried this one yet, but it can be used dry in meats, etc. or can be mixed with vinegar (about 1.5 tablespoons per cup of vinegar) for a wet dressing.

I wonder if mixing a couple of tbs with maybe a tsp  or more of vinegar and a lil water would make it a nice dressing for salad?



From member ......

1/2 cup seeded and peeled cucumbers, diced
1 Tbsp vinegar
1 tsp fresh or dried dill
1/4 tsp garlic powder
1/4 tsp onion powder

Place all ingredients into a food processor and blend well. Serve chilled over salad.

This Recipe Contains: All Free Foods

Not sure if I'll like this on salad/veggies, but someone mentioned using it as a dip for the OP Hot Wings, so I'll try it with that. Also, unseasoned rice wine vinegar has a light flavor, white wine has a heavy flavor and distilled white is pretty pungent, FYI. :)



From member........

 BMOS Note:  Although this recipe contains Fruit A in the form of pineapple, when used in moderation, you may consider this condiment a free food.

2 (8 oz) cans nsa tomato paste
½ cup juicy chunk pineapple, excess juice drained
1/3 cup balsamic vinegar
5 cloves garlic
½ onion
3 tablespoons Liquid Smoke (BMOS Note: When shopping for this ingredient, please be sure it does not contain added salt or sweeteners such as molasses. Wright’s would be a good on-plan choice.)
12 oz nsa chicken or beef broth, approximately
1 teaspoon cayenne pepper, optional
1/3 cup Brown Sugar Twin, or to taste (BMOS Note: Sugar Twin is found in the baking section of many markets.)
black pepper, to taste

Use a blender and blend the onion and garlic for your base. Simmer that in a pan using a little of the chicken or beef broth. Add all other ingredients and simmer. Place in blender along with ½ cup of chunk pineapple and process till fine. Add to simmering sauce. This recipe should keep for 3-4 weeks if stored in an airtight container in the refrigerator.

This Recipe Contains: All Free Foods

OP says this is great for chicken or a dipping sauce.

6 WBMO - Potato Buns

Potato Buns

whole, thoroughly baked potatoes
seasonings (whatever you like. I use minced garlic and onion flakes)
nsa chicken broth

Bake potatoes in the oven until very soft. Allow them to cool, then peel the skin off of the potatoes. Put them in a large bowl and mash up, using the chicken broth to get them to the consistency of regular mashed potatoes.

Measure out 1/2 cup of the mashed potatoes; then, I dump that 1/2 cup out on a piece of wax paper and halve it. Use a non-stick pan and a spatula to squash the hunks of mashed potato flat into a patty-like form. The thinner they are, the less time it will take for them to cook. Make as many as you would like (they store well), and then, bake them in a 375 degree oven until crispy. (1/4 cup potato patties take about 40 minutes.) They turn into crispy circles which can then be used to make a sandwich (instead of bread) with your chicken, turkey pattie, lean beef, etc. Voilà! A sandwich! Enjoy! The leftover mashed potatoes can be a whole other side dish for other meals during the week.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack
This Recipe Contains: Carb A

There are a lot of really great tips on the thread for this recipe. One lady boils hers instead of baking them first; another woman cooked hers at 450 degrees for 20 minutes instead of the 40 min. suggested in the OP. They store in the fridge for probably 10 days



I'm a Type A, and a chef, and I decided to experiment. I make 3 days worth in advance, (anymore and they get "ripe") and then just grab them in the morning. They are perfect for meals-on-the-go. Fruit can be added if that is allowed on your diet, and I can only imagine how good they would taste with applesauce or pears.

1 cup cooked white rice
4 egg whites
1 teaspoon of your favorite extract (optional- I have tested vanilla, almond, and lemon, all with great results)
1 packet of Splenda (optional)

Combine all the ingredients in a bowl, and let sit for about 5 minutes so the rice can soak in as much flavor as possible. In non-stick muffin tins, fill 4 sections equally. The liquid must be as close to equal as possible in each cup.

Bake at 350° for approximately 8-12 minutes, or until the liquid is not liquid anymore. Options: Sweeter: Use the Splenda if you need that sweet craving fulfilled, or Just use half a packet if you don't want it too sweet. Coffee cake: Sprinkle ground cinnamon on top of the ones made with vanilla extract before you bake them. Pumpkin Apple: Sprinkle Pumpkin Pie spices and Apple Pie spices on top of the ones made with Lemon or Almond extract.

Storage: Do NOT cover them (Tupperware, plastic bag, whatever) until they are COMPLETELY cooled. Storing cooked rice in an airtight container while it is still hot can cause it to become sour, and the condensation in the container will make the cupcakes too soft and they will fall apart.

Gail had this to say about servings: 

The ingredients in this recipe are: 1 cup cooked white rice, 4 egg whites extracts and Splenda. it makes 4 muffins. This means each muffin contains 1/4 cup rice and 1 egg white. Now, compare that to your Fast Track card to figure out how much you're supposed to be eating any time you're allowed the combination of Protein and Carb.

So, for me as an A, 2 of these is one serving (plus a fruit if it's a pre-workout meal!).

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack
This Recipe Contains: Protein A, Carb B



From member youngf26. I don't think you can really go wrong. Use less pepper if you don’t like a hint of spiciness. I don’t think these are spicy.

2 pounds lean ground turkey breast
2 egg whites, slightly beaten
2 tablespoons onion powder or dried onion flakes
1 tablespoon nsa chicken broth
1 tablespoon dried sage
2 teaspoons garlic powder
2 teaspoons dried basil
2 teaspoons ground black pepper
1 teaspoon cayenne pepper

Combine all ingredients. Mix well. Let sit in the refrigerator for several hours or over night to let seasoning marinate. Divide the mixture into 16 portions if you want about 2oz of sausage per patty or 32 portions for about a 1 once of sausage. Form into a patty. The thinner they are the faster they cook.

Warm a nonstick pan on medium high heat for about a minute. Cook patties in batches of 2 or more. Freeze patties separated by wax or parchment paper. They’ll keep for 5 months. Turn patties once during cooking to brown each side.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein B, Free Veggies



Serve with your favorite sauce (One of the OP ketchup recipes, barbecue sauce, hot chile sauce, salsa, etc.) BMOS Note: The amount of Carb B per serving in this dish is minimal and need not be counted. Consider it a freebie!

1 tablespoon oats, ground in blender, food processor, coffee grinder or Magic Bullet
1 teaspoon nsa poultry seasoning
½ teaspoon garlic powder
½ teaspoon paprika
¼ teaspoon pepper
1/8 teaspoon cayenne (or more! depends on how spicy you like it!)
1½ lbs skinless, boneless chicken breast, cut into strips
nsa chicken broth as needed for sautéing

In a resealable bag, combine the first 6 ingredients. Add chicken strips and shake to coat. Sauté over medium heat in a large non-stick skillet (using a small amount of the broth as needed), until cooked through, turning over halfway through cooking. Usually only takes 5 minutes or so, depending on how thin the strips are.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein B



Warning... this will be HOT.. (depending on how hot your chili powder is), but good!!

16 ounces of boneless skinless chicken breast tenders
½ cup vinegar
½ cup water
3 tablespoons cayenne pepper
½ cup nsa chili powder

Mix vinegar, water and cayenne pepper. Add chicken to mixture and let marinate in refrigerator for a couple hours. Put chili powder on a plate and gently dip each tender in chili powder and then place on a rack in a baking pan. Bake at 350° for about 15-20 minutes or until chicken is no longer pink.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein B

Tuesday, March 22, 2016

Foods for Type A's

Lean Proteins: 2 oz
Egg Whites
We are allowed Lean Beef But it tends to slow us down. It was  recommend only once or twice a month and monitor your results

Complex Carbs: 1/2 cup
Rice, Brown or long, or medium  grain white such as Basmati or Jasmine
Sweet Potatoes
Rice noodles

Always pair the Carb with Protein to avoid Insulin spikes that cause weight gains

Veggies: 1 cup except leafy
ALL Leafy green unlimited
Most all greens
snow peas
cauliflower/ broccoli
carrots ( careful they contain sugar, monitor your progress)
Brussel sprouts
Bok choy
bell peppers

Fruit: 1/2 cup but not for meals only with protein meals (snacks) with NO carbs
Peaches ( NOT CANNED)
Bananas Small
Pineapple ONLY in Natural juice NO Sugar added if using canned

Tuesday, March 15, 2016

Tonight it's Enchilada Chicken

Tonight I made Chicken Enchilada.  I decided to not make a carb. I was originally gonna make sweet potato but I want to get my metabolism going and since I eat a small amount of oatmeal and banana I figure that's enough.

So I made just a small amount of broccoli and I cut up some romaine lettuce

I scooped out a 1/2 cup of the chicken mix and added it to the salad..  VOILA.
I have enough for a couple of days now.

The Recipe can be found here:  Enchilada Chicken

Monday, March 14, 2016

Egg Fast

I have been doing an egg fast the passed day and today.  I have been in a stall then I gained 2 lbs. I know the gain was probably from sodium, I had been drinking pickle juice. I like the sweet and salty, Pickle juice, then choc. Pb fatbomb.

Anyhoo My goal was to loose 10 more lbs by next week which is my b'day. I had all month to do it, and I stalled.!!!!

I am surprised that I was not craving anything else with the egg fast.  I do admit I had PB with my eggs in the morning. Then had hard boiled for snack as usual with my banana.
PB and Banana are not egg fast food but I have the bananas and they are freckling already, I cant let them sit until I am over the fast they will get TOO ripe, and I hate wasting food.
The PB I always crave as I am low in magnesium. I started taking my supplements again and the cravings are slowing and not as severe, but I still had some. In fact this month isnt even over and I went thru 2 jars already.  NOT GOOD. That is probably where those 2 lbs came from.

Oh Well.  Progress is slow in my life.

Cabbage Lover's Turkey Sausage Stew - 6WBMO

Its Cabbage Season.
I found this recipe. Just omit the salt and use NSA broth and low sodium sausage.

Cabbage Lover's Turkey Sausage Stew

  • 1 pound turkey sausage, sliced diagonally
  • 1 onion, sliced
  • 2 carrots, sliced diagonally
  • 2 cups shredded green cabbage
  • 1 cup 98% fat-free, low sodium chicken broth (USE NSA)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt 
  • 1/2 teaspoon pepper
What To Do:
  1. In a large pot over medium heat, cook turkey sausage, onion, and carrots 8-10 minutes or until no longer pink, stirring occasionally. Add cabbage, garlic powder, salt and pepper, and cook 3 to 4 minutes, stirring occasionally. Add chicken broth and bring to a boil. Reduce heat to low and simmer until cabbage is tender.


Tuesday, March 8, 2016

6 WBMO - Zippy Yams and Greens

From member .....   I've essentially just quoted the recipe "Zippy Yams and Collards" from "The Cancer Survivor's Guide" by Neal Barnard and Jennifer Reilly, which can be downloaded at I like the tangy taste provided by the vinegars in the on-plan Worcestershire sauce, and I think it makes a nice change from the sweet taste of sweet potatoes.

  • 1 large bunch collard greens (about 1 pound), rinsed OR 8oz frozen nsa collards or frozen nsa kale
  • ¼ cup water or nsa vegetable broth
  • 1 onion, thinly sliced
  • 2 large garlic cloves, minced
  • 2 small yams or sweet potatoes, peeled (if desired) and cut into bite-size chunks
  • 1 tablespoon on-plan Worcestershire sauce (please see Condiment Recipe Forum)  (I actually used more like ½ cup -- I like zippyness of the extra vinegar)
  • ½ teaspoon nsa Thai chili paste or ¼ teaspoon red pepper flakes
  • ¼ teaspoon ground black pepper
  • 2 tablespoons freshly squeezed lemon juice

If you're using fresh greens prepare them first by doing the following:
1. To remove the stems from the collard greens, work with one leaf at a time. Hold the stem end in one hand and strip the leaf away from the stem with the other hand.
2. Layer 5 collard leaves on a cutting board, roll them into a tight cylinder (like a cigar), and slice them crosswise into thin strips. Repeat until all the leaves are sliced. Set aside.

Heat the water in a deep skillet. Add the onion and garlic and cook and stir until the onion is tender, about 10 minutes. Add the yams, stir, and add enough additional water to cover them. Cover and cook for 5 to 10 minutes, until the yams are soft when pierced with a fork.
Remove the lid and simmer uncovered until about half of the water has boiled away. Stir in the collard greens, Worcestershire sauce substitute, and chili paste (or red pepper flakes). Cook and stir until the collard greens are soft. Season with salt and pepper to taste. Sprinkle the lemon over the yams and greens just before serving.

Stored in a covered container in the refrigerator, leftover Zippy Yams with Collards will keep for up to 3 days.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack  B-CD
Dinner A-B-C-D-E
PM Snack  

This Recipe Contains:  Carb A, Free Veggies
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