Jeff’s Stir Fry

Jeff’s Stir Fry



  • 1 lb frozen stir fry vegetable or California style vegetables
  • 1/4 lb chicken already cooked
  • 1 handful chopped pecans
  • 1 tsp turmeric
  • 1 TBSP butter
  • 1 TBSP honey
  • 1 TBSP soy sauce
  • 1 tsp flax seed mill
  • salt
  • pepper



Heat butter in pan.  Place frozen vegetables, cooked chicken, turmeric, honey, pecans, flax seed mill, salt and pepper in pan and cover on high/medium heat.  Stir and cook till vegetables are soft then add soy sauce and remove from stove for 4 minutes and serve.

Fat Loss is 90% Diet, But Be A Realist

Losing fat is 90% diet, there’s 3500 calories in one pound of fat and unless you have 4 hours a day (it would take approximately 35 miles of running to burn 3500 calories) to commit to exercise, you will never out exercise your diet.  With that said you must commit to a couple of things to be successful.  I know your probably tired of hearing me say you must count your carbs, but if your serious about losing fat there is no compromise on this one.  However, I am constantly looking for things to help you and encourage you.  If you’re currently doing the Keto diet, having success and having zero problems with maintaining a carb count below 50 grams per day keep on keeping on.

However, if you’re like the majority of people who started with great intentions and said there’s no way I can do this then I want to talk to you about another diet technique used by body builders and figure and physique competitors.  The technique is called carb cycling and there are many variations but I will hit the important points.

Vary Your Carb Count Daily

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
100 grams 150 grams 50 grams 100 grams 150 g 50 grams 100 grams


The above is just an example.  You never want to go above 150 grams in a day.  You want your big carb days on the days you hit the gym hardest.  Make sure 95% of your carbs come from real food (vegetables, fruits, whole grains and dairy).  In addition you still want to increase the fat in your diet and maintain current protein intake.

Keep a Carb Diary

Write down your carbs every time you eat.  This may be a pain at first but I can assure you it will help you as you pursue your fat loss goal.  I’m not sure what it is about human beings but if we write it down we are more apt to stay on course.  So grab a small notebook and start tracking.  You can calculate carbs on almost any food with google on your phone.

Never Eat Carbs 3 Hours Before Bed Time

This is one of those things many of you have heard for years but if you work hours like I do it’s hard to do.  If it’s impossible to eat early in the evening then make sure your meal consist of protein and fat.  However, the best possible thing you can do is to eat your last meal or snack 3 hours before you hit the sack.

Eat Your Largest Carb Meal Around Your Workout

Your largest carb meal of the day should be consumed before your workout or immediately after.  If your metabolism is working properly insulin will store those extra carbs inside your muscle cells restoring depleted glycogen and assist in protein synthesis to rebuild muscle.  You want to insure those extra carbs are being used to restore your muscles and not being stored as extra fat.

Throw Away Your Scale

Even though I weigh everyone during the 28 Day Challenge the scale is probably one of the worst tools to measure success especially when you’re going low carb.  You can be doing well for two or three weeks and watch that scale fall like a bad elevator then you slip up on the weekend and have a heavy carb day or two and suddenly your weight is taking flight like space rocket.  Well that’s called water weight.  For every 1 gram of carbohydrate you take in you will store 4 grams of water.  Think about that next time you step on the scale after a heavy carb weekend.  The scale can kill motivation.  Have a low carb plan and work that plan for life no matter what the scale says.

Zero Junk Carbs Allowed

Eliminate the junk food carbs.  No soda, cereal, cookies, candy bars or anything else that jacks up blood sugar.  Instead replace with low sugar or no sugar alternatives.  I’m not a purist, rather I’m a realist.  I know how good sweet tea taste so by unsweetened tea and make your own sweet tea with Stevia.  If you’re hungry for chocolate get some Atkins or Quest bars.  While these are not per se real food they are low carb and taste good.  Another great chocolate fix would be a low carb protein shake.


If you’re looking for a modified low carb diet that will help you reach your fat loss goal you may want to try carb cycling.  The only good diet is a diet you can stick with for the rest of your life and reach the goals you have set for yourself.  The most important thing is to work daily on changing your eating habits and lowering that total carb count.  There’s thousands of ways to reach your goal you have to find the way that is best for you.


Keto/Low Carb Meal Plan Option 5

Keto Meal Option 5


2 Scrambled Eggs

2 Tbsp of Salsa

2 Slices of Bacon

2 Sausage Links

1/2 Cup Onion Chopped

1/2 Cup Bell Peppers Chopped

Mix Together for Breakfast Taco Salad




Subway Chopped Salad with Chicken Breast and Olive Oil and Vinegar

Tea with Stevia



4-5 oz. Beef Tips

1 Cup Broccoli  with 1/4 Cup Cheddar Cheese

1 Cup Sau’teed Mushrooms in Beef Fat

3 Green Olives




2 Cinnamon Cookies

Keto/Low Carb Meal Plan Option 4

Keto Meal Option 4


Cream Cheese Pancakes  (Substitute a pinch of Stevia for the tsp of sugar in the recipe)

Kal Stevia Syrup (Vitamin Shoppe)



1 Grilled Chicken Breast  (Spice it up)

1 Slice Pepper Jack Cheese

1 tsp sour cream

1/2 Avocado

2 Cups Small Salad



1 Cup Ground Beef (Spice it up)

1 Cup Shredded Lettuce

1/2 Cup Cheddar Cheese

1 Tomato Sliced

1 tsp sour cream

1/2 Cup Refried Beans

1/2 Onion Chopped and Sau’teed in Beef Grease

1 Jalapeno Pepper Chopped



1/4 cup of almonds, pecans or walnuts

Keto/Low Carb Meal Plan Option 3

Keto Meal Option 3


2 Sausage Links

2 Slices of Bacon

1 Bell Pepper

1.5 oz of mozzarella cheese

Stuff meat and cheese in pepper and roast for 10 minutes




Bacon Cheeseburger Soup




3-6 oz of Beef Roast

1 cup Broccoli

1 cup Cauliflower

1/2 Avacado

Slow cook beef roast, broccoli and cauliflower together for 6-8 hours in slow cooker




1/2 cup Halo Top Ice Cream

Keto/Low Carb Meal Plan Option 2

Keto Meal Option 2


Blackberry Egg Bake




1 Cut Up Chicken Breast

1 Tbsp Guacomole

1 Tbsp Mayonnaise

1/4 cup  Cheese

1/4  cup sliced sau’teed onion in butter

2 large lettuce leaf to wrap contents




2 Pork Chops cooked in butter

1 cup steamed broccoli

5 stocks asparagus steamed

1 cup squash (Not butternut) cooked in butter

Tea sweetened with Stevia



1/2 cup Whipped Cottage Cheese with 1/4 blueberries

Keto/Low Carb Meal Plan Option 1

Keto Meal Option 1


2 Eggs Fried in Butter

2 Sausage Links

1 Tomato Cooked in Butter

Suat’eed  Onion in Sausage Grease 1/2 cup



2 Cups Salad of Choice Spinach

1 Chicken Breast Cooked in Butter

1.5 oz Cheddar Cheese

2 Tbsp Ranch Dressing/Olive Oil

4 Cherry Tomatoes



1 Burger

3 Slices Bacon

2 Large Lettuce Leaves

1 Tbsp of Mayonnaise

1.5 oz Cheddar Cheese

2 Slice Tomato

1/4 cup Onion



Low Carb  Jerky

Keto Sample Meal Plan

I want to provide you with an idea of what a keto meal plan might look like and you can mix this up however you want.  In addition, there are other FREE meal plans on-line.

Sample Breakfast Options:

Breakfast Option 1:

2-3 Scrambled Eggs in Butter, ½ cup Onions, ½ cup mushrooms, 2 pieces of bacon

Breakfast Option 2:

2 Sausages, 1 cup bell peppers, ½ avocado, 1 oz. mozzerela cheese

Breakfast Option 3:

1 Keto Waffle:


Sample Lunch Options

Lunch Option 1:

1 Chicken Breast cooked in butter, 1 cup Broccoli, 1 Slice Pepper Jack Cheese, ½ cup Onions, 2 Pieces Bacon

Lunch Option 2:

1 cup cooked Ground Beef, 1 tomato, ½ cup cheddar cheese, 1 avocado, ½ cup onions, ½ sour cream

Lunch Option 3:

1 cup Lettuce, ½ cup mushrooms, ½ cup cherry tomato, ¼ cup carrots, 1 chicken breast, crumbled bacon, olive oil and vinegar

Sample Dinner Options

Dinner Option 1

2 Pork Chops cooked in butter, 1 cup broccoli, 1 cup cauliflower, ½ whipped cottage cheese w handful of blueberries

Dinner Option 2

2 Grilled Talapia, ½ cup grilled onions, diced tomatoes, ½ avocado, crushed almonds sprinkled on fish

Dinner Option 3

Keto Beef Stew,


Sample Snack Options

Snack Option 1

Beef Jerky

Snack Option 2

Handful of Pecans and Almonds

Snack Option 3

Veggie and Dip,


This provides a basic format for meal planning.  In addition, I encourage individuals to take a multi-vitamin supplement, probiotic and turmeric daily while also drinking 65-80 oz. of water per day.


Preparation is Key to Success: 10 Tips to Help You Succeed with the Keto Diet

Credit for this Photo:

So, you’re ready to change your diet and turn yourself into a fat burner.  The keto diet provides the opportunity but you must be prepared before you dive in.  I want to make sure you’re ready for everything that’s going to happen as you change from a sugar burner to a fat burner.  The first 3-10 days will try your staying power and lots of people quit before they ever see benefits.  With that said I’ve come up with 10 things you can do to make the transition easier.

Better Buy a Water Jug

Drink lots and lots of water. The rule should be to drink between 65-80 oz. of water every day.  If you’re not peeing every 30 minutes you probably haven’t had enough (that was a joke).    Warning:  You can drink too much water causing a fatal condition called hypovolemia.  Don’t overdo it but you do need to stay well hydrated.

Slowly Integrate to Low Carb

If you’re a heavy carb eater you may want to transition to a lower carb diet versus a keto diet over the first two weeks. A gradual reduction in the number of carbs you eat may reduce some of the side effects.  Cut out all sugary beverages, bread, pasta and cereal over the first two weeks then remove other simple carbs when you start the keto diet on week 3.

20-50 Grams of Carbs

Total carb intake can vary from person to person but for starters you will want to keep total net carbs between 20-50 grams. Total net carbs are total grams of carbs minus total grams of fiber.  You may be able to adjust your total net carb number after you achieve ketosis.

Get Your Electrolytes

Increase your salt, potassium and magnesium intake. The keto diet causes the body to flush electrolytes out of the system resulting in light headedness, muscle cramps, heart palpitations, and even panic attacks.  The best place to get all three is through a product called Light Salt.  Sprinkle it on your food and replenish all three at once.  You can also drink chicken broth/stock.

Fat Doesn’t Make You Fat

Fat is your best friend. Feel free to eat from the foods listed below.

Coconut, Coconut oil, Coconut butter, Butter, Beef tallow, Chicken fat, Avocado, Olives, Olive oil, Nuts, Low carb mayonnaise, Low carb peanut butter

It’s NOT a High Protein Diet

Don’t overdo it on the protein. Too much protein can be converted to glucose taking the body out of ketosis.  Approximately 20-25 % of your diet should come from protein.  Feel free to eat foods from the list below.

Beef, Fish, Pork, Chicken, Turkey, Whole Eggs, Shell fish, Bacon, Sausage, Peanut Butter, Beef Jerky

Vegetables:  The GOOD Carb

Vegetables are the only carbohydrates you need. The best vegetables for ketosis are green leafy vegetables grown above ground.  With that said feel free to eat from the list below.

Asparagus, Avocado, Broccoli, Baby Carrots, Cauliflower, Celery, Cucumber, Green Beans, Mushrooms, Onions, Bell Peppers, Pickles, Lettuce, Sauerkraut, Squash, Spinach, Tomato, Kale, Cabbage

I Like My Dairy Fat

Choose your dairy wisely. Always pick full fat and beware of carbohydrate count per serving.

Heavy Whipping Cream, All Cheese, Sour Cream, Cottage Cheese, Cream Cheese

Are You in Ketosis?

Measure your success. Ketones spill into the urine when successfully in ketosis.  Ketostix are cheap and can be used to test for ketones in urine.  This is a great way to verify you are fat burning machine.

Prepare for the Keto Flu

Psychologically prepare yourself for the “keto flu”. During the first 3-10 days of the diet you will experience dizziness, low energy, headaches and irritability just to name a few.  Know that this is a short-term issue and on the other side of the keto flu is fat burning and better health.

The art of being successful is preparation.  Use this post to help you get prepared mentally, physically and acquire the right resources.  I will provide a sample menu on Monday via the blog, get ready to see results.

Change Your Weight and Your Health With This Diet!

Credits for This Photo: jessicapopp

I’ve been debating for months whether or not to post on what I think may be one of the most important diet changes anyone can make.  The diet goes against everything I was taught in college and most everything you’ve heard from the medical profession but after reading more than 30 articles and a book by physician Timothy Noakes of South Africa I feel compelled to lay this diet out for you.

Some of you have already adopted this diet garnering awesome results.  As a matter of fact my sister and brother-in-law adopted it right after Christmas and have lost 13 and 20 lbs. respectively and have gotten off all their diabetes medication except one.  The diet stands current American dietary guidance on its head.

This is a low carbohydrate/high fat diet.  A diet made up of 70% fats, 5-10% carbohydrates, and 20-25% protein.  That’s right 70% fat!  Many of you can literally feel your cholesterol going up as you read this and that’s okay.  I want you to forget everything you currently know about diet because it’s wrong.  Around 1977 the Department of Agriculture issued guidance that fat was bad and carbohydrates were best for preventing disease.  Two to three years after that statement was issued heart disease, diabetes, cancer and dementia rates increased and have every decade since.

The ketogenic diet shifts the body from a carbohydrate (dirty fuel) burner to a ketone/fat (clean fuel) burner.  If you’re over weight and/or have insulin resistance and are ready to make a serious change that will not only change the way you look but also change your health this diet is for you.  Physician Tim Noakes is on a mission to change South Africa’s diet and health.  Dr. Noakes lost his father to Type II Diabetes, but felt his own low fat diet and active lifestyle (running more than 70 marathons and being in excellent shape) would spare him from the disease.  He was wrong and at age 61 was diagnosed with Type II Diabetes.  It was at this point that he decided everything he’d been taught was wrong.

Over the next few weeks if you choose I will help you change from a carbohydrate burner to an efficient fat burner.  However, before beginning this life changing diet we need to prepare you for what’s coming.

Consult With Your Doctor If You Currently Have Health Issues, On Meds or Pregnant

If you are under the care of a physician, on medication or pregnant you need to consult with your doctor before starting the diet. If you are a Type I Diabetic, you will need to work closely with your physician as you make this change.  For individuals with low insulin (Type I Diabetics) a fatal condition known as ketoacidosis can result when high levels of ketone bodies change pH in the body.  With that said, under a physician’s care a ketogenic diet can be very beneficial even to a Type I Diabetic.  For healthy individuals, the body will self-regulate pH and you have nothing to worry about.

Switch Fuel Systems

The ketogenic diet puts your body into ketosis. When in ketosis the body breaks down fatty acids to be utilized as energy.  The by-product of this energy pathway is ketone bodies.  Ketone bodies can be utilized by literally all tissues in the body.  When in ketosis you are a fat burning machine, burning fat while you sleep, work and play.  In addition, ketosis will fix insulin resistance and prevent it in the future.  It’s a win/win against diabetes.

Mentally Prepare for the Low Carb Flu

You must be prepared for the first two weeks. While your body is going through the change from carbohydrate burner to a fat burner you will inevitably experience what is called the low carb flu.  During this time, you will experience low energy, brain fog and flu like symptoms, however those who push through and endure will come out the other side feeling better than they have in years.  Your concentration and ability to think clearly will increase exponentially due to the fact your brain thrives on keto energy.

Clean Out the Pantry

While initially the food you get to eat on this diet doesn’t look all that bad. After all who’s going to scoff at butter and bacon.  However, after the first week or two simple carbs are going to be screaming your name.  Brownies, cookies, and doughnuts will come into your dreams at night and the next thing you know you’re sitting on the floor in the cupboard at 1 A.M. with a bag of Oreo’s strapped on like a feedbag.  Don’t give in!  When you make the decision to do this get rid of all those things that can trip you up.  I wish I could say it’s going to be easy but it won’t.

So, get ready to change your health.  If you’re under the care of a physician or on medication make an appointment with your doctor, prepare yourself mentally for the low carb flu and clean out your pantry.  I’m excited and I’m going to take this ride with you as well.  Let’s do this.