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10 Great Low Carb Way to Eat Eggs!

10 Great Low Carb Way to Eat Eggs!

Eggs are a great source of protein, are filling, healthy, and  have very low carbs and sugar content. They are versatile, delicious, and should be a staple part of a healthy diet. But you can’t just scramble an egg for every meal! You need variety, we all crave different flavors, and eggs are a pretty adaptable and versatile food.

My family has a history of diabetes and heart disease, so trying to stay healthy now is really important to me. I want to be healthy and live a long life, and not have a chronic condition that I possibly could have prevented with a healthier diet. According to SFGATE.com, “The three types of carbohydrates are sugar, starch and fiber. During the digestive process, both sugars and starches are turned into the sugars [glucose] that the body uses for energy. People lack the enzymes needed to digest fiber, so it passes through the digestive tract without turning into to sugar.”

For people with diabetes, these carbs-turned-glucose drive up their blood sugar. For non-diabetics, a low carb diet can help you lose weight. WebMD explains, “When [your body] doesn’t have enough  carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. If you’re healthy and eating a balanced diet, your body controls how much fat it burns, and you don’t normally make or use ketones.” Basically, when you drop down on carb consumption, or start eating less calories, your body switches to ketosis for energy, instead of just burning the glucose from your carb heavy food.

You’re going to be replacing the carbs in things like pasta, bread, and bananas, with foods that are high protein and high fiber! Fiber is super important, because big changes in your diet, including cutting down on carbs, can cause constipation. Also, make sure to drink plenty of water! Ketosis uses more body energy and can cause dehydration.

Eggs are such a great way to have a low-carb food and incorporate it into different types of meals. Forget breakfast omelettes, here are 10 ways you can incorporate eggs in to every meal!

Breakfast

1. Very Low Carb Muffin Sized Egg Cups from Jyssica.blogspot.com

egg1

    These are healthy and easy on-the-go breakfasts for busy people! Or lazy people. I made these on a Sunday, and my husband and I took them to work all week for breakfast. They are super simple and only 6 ingredients, with a ton of options for making it differently. You can make it yours using other vegetables and your favorite spices. This version has ground turkey, asparagus, spinach, eggs, and cheese. They take about half an hour altogether, and each egg cup is only 107 calories, 1.28 grams of carbs, and almost 11 grams of protein!

    2. Low Carb Eggs Benedict Casserole from PeaceLoveandLowCarb.com.

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    egg2

      A new take on the Benedict! Instead of carb-full English muffins, have a casserole. The sauce is really the star, and is still made with egg yolk and butter, so there is some fat, but each serving only has 2 grams of carbs and a whopping 22 grams of protein! This casserole is incredibly satisfying and has Canadian bacon all in, under, and on top of it. Drizzle with sauce and serve hot!

      Lunch

      I think everyone knows how great eggs are for breakfast, so let’s move on and find some low carb options that include eggs for the rest of the day!

      3. Sausage Stuffed Peppers from MamaLovesFood.com

      egg3

        This author calls them breakfast peppers, but this great recipe of colorful peppers, ground sausage, onions and topped with eggs is an anytime meal and would make an incredibly healthy and filling lunch. They are easy to transport and would be great to take to work, too. Add some green onion, a little citrus, and some fresh herbs and you can make it pop even more! This blog has an amazing looking Mexican Stuffed Pepper recipe as well!

        4. Shakshuka from ToriAvey.com

        egg4.1

          HELLO. Consisting of eggs poached in a spicy tomato sauce, shakshuka is a staple food in Tunisian, Libyan, Moroccan, Israeli, and Egyptian homes! This one-pan meal is versatile and can be added to and modified a bunch of different ways, but is mainly made with bell peppers, tomato, tomato paste, onions, and eggs, and a lot of spices. You can add mushrooms, meat, green veggies, anything really, but this is a great dish as-is, too. Put it in a bowl and dip low carb bread into it for lunch, add a side salad for a dinner meal, or eat straight from the pan, but eat this shakshuka!

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          5. BLTs on Low Carb Bread from DietDoctor.com

          egg5

            This is exactly what you think it is! A bacon, lettuce, and tomato sandwich on low carb bread that they call “oopsie bread.” Filling, and an awesome addition to a low carb diet, so that you can have sandwiches! How is this incorporating eggs, you may ask? They are in the bread! The base of the bread is whipped eggs whites later incorporated into a mixture of egg yolks and cream cheese. Full recipe below!

            6. BBQ Chicken Cobb Salad from DamnDelicious.net

            egg6

              Of course I had to put a salad on here! Salads, rabbit food, no matter what you call them, they are a lunch staple. You don’t need to be on any sort of diet to love a great salad. They are perfect for lunch. Filling, interesting, flavorful, but not heavy food that will keep you going through the rest of your work day. This one includes chopped hard-boiled eggs, black beans, tomatoes, BBQ chicken and more. This author tops hers with buttermilk ranch, but you can save on some calories with oil and vinegar!

              Dinner

              7. Zucchini Pasta w/ Poached eggs and Quick Heirloom Cherry Tomato Basil Sauce from HalfbakedHarvest.com

              egg10

                Oh. My. Goodness. This filling and healthy “pasta” dish is so amazing. You are going to feel like a kitchen goddess making this dish, and then not fall into a food coma afterwards! This meal uses zucchini and a spiralizer to make those noodles, but you can do it by using a mandolin to get thin slices then chopping those into skinny sticks, too. The poached egg oozes and coats the pasta to get a carbonara feel, and the cherry tomatoes and basil keeps it super fresh. This cook does add regular pasta to the zucchini noodles for more texture, but you do not have to do that! Or you can add quinoa noodles, or use spaghetti squash and a spiralizer for more veggie noodles. You have so many options!

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                8. Eggs & Vegetable Fried in Coconut Oil from AuthorityNutrition.com.

                egg7

                  This is a simple recipe with 3-4 eggs and a bunch of stir-fry veggies being fried in one skillet in coconut oil, which has a ton of health benefits! You can do a lot of baking and cooking with coconut oil! These fried nuggets of goodness would be a great late meal on top of a bed of mashed cauliflower (simulating rice) or mixed in with some non-fried foods like squash and fresh mozzarella. You can also leave out the oil and do a stir-fry!

                  9. Fried Cauliflower Rice from Emma Christensen

                  egg8

                    Pieces of egg and vegetables make this cauliflower-turned-rice into a hit. Cauliflower has been growing in popularity due to its versatility and how you can use it to replace starchy and carb-full foods like rice, mashed potatoes, and more. This “fried rice” recipe gives you the flavors you expect from fried rice, but with a healthy twist. The egg in there makes it feel so real! And chicken, pork, turkey, or shrimp for a deeply filling dinner.

                    10. Ramen with Shirataki Noodles from Washoku.guide

                    egg9

                      I’m not going to lie, this recipe is pretty complex and has a lot of ingredients that you might not be able to find at your regular corner store. But the important bit is that instead of regular ramen noodles, try shirataki noodles! Shirataki are thin, translucent, gelatinous traditional Japanese noodles made from the konjac yam. They are low carb and have a similar width and texture of ramen noodles. You can use your favorite recipe for ramen, the veggies and spices, the sprouts and the egg, and pull it together with their shirataki noodles for an incredible meal.

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                      Bonus: Bread Options!

                      Here are 2 low carb homemade bread recipes you can use for all manner of sandwiches and burgers, for dipping into soups, and dipping into hummus. These 2 recipes are both from DietDoctor.com, and I linked to their recipes below. These will really open up more possibilities if you are cutting back on carbs!

                      Oopsie Bread made from Eggs & Cream Cheese!

                      oopsie

                        More complicated: Low Carb Naan Bread that looks so amazing!

                        naan

                          Final Thoughts

                          Low carb doesn’t mean boring! Eggs can be a low carb and high protein alternative to some foods, and can feature in your meals throughout the day. Don’t just relegate them to scrambled eggs on the weekends sometimes, try these delicious ways to eat eggs all week long!

                          Featured photo credit: Guff.com via guff.com

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                          Last Updated on February 20, 2019

                          13 Tips to Face Your Fears, Grow with Them and Enjoy the Ride

                          13 Tips to Face Your Fears, Grow with Them and Enjoy the Ride

                          Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie can you help me fix my fear?”

                          Why is this so critically important to you?

                          The realization for me is that fear is not the fundamental driving force in your life it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

                          Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share you with 13 tips to face your fears and enjoy the ride.

                          1. Know That Fear Is Real, but Can Be Overcome

                          Right now around the world people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

                          When I look at the world we all live in, I find that fear like so many other emotions can mean so many different things to so many different people:

                          • The child who has to be physically dragged to their first day of school.
                          • The man facing the judge.
                          • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
                          • The man as the surgeon says “count backwards from 10 Mr Smith.”
                          • The woman that’s told “We are sorry, we can’t help you.”
                          • The man that faces the empty circle of a gun and prays for his very existence.

                          These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

                          Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car or stays still praying for salvation. Like someone will save them. Sound familiar?

                          Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

                          2. Accept Your Fear

                          Firstly if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However it doesn’t mean your fear is any less real.

                          We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

                          And here’s what can be done.

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                          3. Get Some Perspective

                          I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

                          And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

                          That girl will go far. Because she truly gets fear.

                          We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

                          So look around you to get some perspective on your fear:

                          • Are you really at risk?
                          • Will this kill you?
                          • Which leads us on to..
                          • If the worse was to happen what would it be?

                          4. Hold a Hand

                          As a coach, it is my job to holds someone’s metaphorical hand and help them face a fear.

                          Like the child petrified of the thunder storm or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

                          We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

                          Ask yourself:

                          • If the worse were to happen, what would that be?
                          • Could that really happen?
                          • If the worse did happen, how would you recover?
                          • If the worse were to happen, what would you need to do next?

                          By seeing fear as not the end destination but part of being human, you can see through it’s wily evil ways and move forward.

                          5. Know Whose Hand You Hold Either Physically or Emotionally

                          This helps with fears for the rest of your life.

                          Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

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                          The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

                          It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right I need to deal with this, and I’m going to need you to help me.”

                          For one moment, think about it from the other person’s view point. When we get to help other people we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

                          Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

                          6. Understand That There Are Some Things Fear Will Never Touch

                          I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

                          Not everyone was looking for greatness, however they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

                          Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

                          Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

                          Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

                          Of all the billions of people on this planet, no one will have an answer identical to yours!

                          7. Process Your Fears to Carry on with Life

                          Being brave is not about sticking your chest out and smiling regardless of what hell you endure. It is about finding a way to emotionally process your fears to be able to keep going.

                          I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music. hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

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                          It may be a short lived moment of happiness. However, it reminded that nothing stays the same and I can find away.

                          One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

                          Did that moment fix the disaster that my clients life felt? No, however it gave them a moment of calm and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

                          It may feel like madness to do something you love, however it can be a powerful way to help you find solutions to the fears you face in life.

                          8. Assume the Worse

                          If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

                          Think how naughty they felt to be doing something that was not allowed?

                          • Think about what age it may have made them feel?
                          • Think about how they feel about champagne?
                          • What special moments it’s been a part of in their lives?

                          And you can see how the assumptions they made about their “right” to have these things was not healthy.

                          When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

                          Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

                          9. Take a Fear That Feels Insurmountable Right Now.

                          If you were to repeat it to me out loud, what would you say?

                          Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

                          Usually, when you do this exercise, you are able to spot the untruths that run wild in your head convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

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                          10. You Are Not Defined by Your Fear

                          One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

                          11. Go with Fear

                          When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

                          I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

                          Notice how they’ve found their hidden fears and want to face them?

                          One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

                          However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

                          We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

                          12. Discover Great Skills in Your Scary Moments

                          And in that clients words “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

                          The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

                          What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

                          13. Own Your Fear

                          Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

                          We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article you will have given your brain a big fat dose of “Damn right I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

                          You can’t help but feel good when you see that can you? And fear doesn’t stand a chance, does it?

                          More Resources About Fighting Fear

                          Featured photo credit: Ben White via unsplash.com

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