Enter to win a free bottle of Miracle Skinny Drops or MSM Combo Pack.  You chose your prize!  Contest will run until Sunday, December 11th @ 5pm PST.

Contest Details:

Help create the best Hot Chocolate recipe for Phase 3.  You could make it for phase 2 for those who use Chocolate Delight but it will not be able to have any cream.

Ingredients Suggestions:
Cocoa and/or Carob Powder
Stevia or one from Carol’s approved sweetener list or two or more
Creams- some suggestions have been homemade whip cream, half and half, coconut or almond milk
Special flavors or ingredients to make yours unique

Make sure and include the amounts of each ingredient and how to combine them to make the best health hot chocolate.

The contest winner will be the person who ever gets the most “like” votes on their recipe in the comments section below this post.  The winner will be featured on the blog and will win either the Miracle Skinny Drops or the MSM combo pack, which includes the pills and the rejuvenating cream.

Vote for your favorite recipe by “liking” the comment.

Have fun, get creative!!!  Good Luck!

In this video learn what Carol plans to do for her Thanksgiving Dinner. Sign up for the blog updates at Little Choices Matter and she will be releasing recipes all week for the big day.

If you are loading this Thanksgiving try adding these tips to really help your Fat Stores. Also checkout the Healthy Loading Blog post for tips to get in your healthy fats without adding a lot of sugar that may make you sick especially if you are not on your first round and have not been eating sugars.
It may not be easy to load yourself with really fatty, unhealthy items, so here is a list of healthy items you can load on that are high in fat.

Drizzle Extra Virgin Olive Oil, Sesame Oil, Coconut Oil on everything!
Avocados
Nuts: Walnuts, Macadamia Nuts, Pecans, Pine Nuts. Nut Butters are also good.
Seeds: Sesame, Sunflower, Pumpkin
Olives: Green or black

Recipes for Thanksgiving

Looking for a nice crunchy snack? This is one of my favorites! The first time I made it, I used honey and it was really good, but I personally prefer Agave Nectar. I have also mixed it in with yogurt, tossed in some raisins and sprinkled with oats and milled flaxseeds. Loaded with protein, fiber, Omega 3′s and so much more! A very healthy, delicious and filling snack!

Apple Nut Crunch
1 medium apple
10 – 12 whole, raw almonds
10 – 12 raw walnut pieces
Cinnamon or Apple Pie Spice
1 Tbsps. Raw honey or Raw Agave Nectar

Other mixings (optional)
Greek Yogurt
Flax seeds
Oats
Raisins
Dried banana slices

Core, and peel apple if desired. Slice/chop apple into small bite-size pieces. I love my apple slicer! Put apples in a small bowl. Slightly chop nuts with a nut chopper. Stir in nuts and apple pieces together and then mix in honey or agave nectar. stir well to coat all pieces. Sprinkle with ground cinnamon or apple pie spice. Add any other ingredients you like and enjoy!

Thanksgiving Dinner

Thanksgiving is next Thursday and we wanted to share some great recipes for Phase 2 and  mostly Phase 3 that will help you not gain during the feast.  For those on Phase 2 it will best to prepare your meals ahead of time and if you feel you are going cheat do it with protein not sugar.

Appetizers:

Pumpkin Smoothie

(great to have before company comes or before you begin to spend hours cooking, to fill you up so you are not so tempted)
1 C. Almond Milk
1 scoop vanilla protein powder
1 Tbsp Pumpkin Pie spice (recipe below or purchased)
½ c. cooked pumpkin
½ frozen banana (optional)
1 Tbsp. ground flax seeds
3 -4 drops liquid stevia

Pumpkin Snack

Pumpkin seeds, sunflower seeds, raisins, coconut flakes, and cashews. Use raw/unroasted. Mix and enjoy.

Candied Nuts

3 C. raw nuts
1/4 C. raw honey
1 1/2 Tbsp. butter
1/2 tsp. cinnamon

Topping:
1/2 tsp. cinnamon
1 1/2 tsp sugar substitute (I use Rapadura) Read More

Main Course:

Glazed Ham

1/4 cup Stevia
1 tbsp of cinnamon
1/4 cup agave
3 tablespoons spicy mustard
1 tablespoon apple cider vinegar
salt and pepper to taste
2 tbsp of water
1/4 cup gold rum (such as Bacardi Gold®) P4 Read More

Stuffing/Dressing with Ezekiel Bread

5 cups cubed Ezekiel or other sprouted bread
1 cup chopped onion
2 Tbsp. Coconut oil
3/4 cup chopped celery
2 1/2 tsp. dried sage
1 1/2 tsp. dried rosemary
1/2 tsp. dried thyme
1 Tbsp. Signature Blend Spice
1 apple, chopped (optional)
1/3 cup minced fresh parsley
finely chopped turkey giblets
3/4 cup turkey stock
4 Tbsp. butter, melted

In a large skillet, cook the onions in oil over medium heat, stirring until lightly browned. Add the giblets, celery, sage, rosemary, and thyme; cook, for 2 minutes while stirring occasionally.Spread the bread cubes in a single layer on a large baking sheet. Bake for 5 to 7 minutes at 350, or until lightly toasted. Transfer toasted bread cubes to a large bowl.Pour giblet mixture over bread in bowl. Mix in chopped apples, parsley, and liver. Drizzle with turkey stock and melted butter, and mix lightly. Spoon into turkey to loosely fill.

Asparagus Delight

1 bunch fresh asparagus, trimmed
2/3 cup water
1/4 cup coconut oil or MCT oil
1/2 cup grated Parmesan cheese (for Phase 3 or Phase 4)
10 grape tomatoes, halved Read More

Creamed Cauliflower

1 head cauliflower — cut into florets
3/4 cup water
1 tbsp cornstarch
1/3 cup Whipping Cream
3/4 tsp salt
1/4 tsp white pepper
1/8 tsp garlic powder
1/8 tsp onion powder Read More

Deviled Eggs

one dozen large eggs
1/3 cup mayonnaise or Miracle Whip or ranch dressing
2 tablespoons chopped canned chipotle chilies in adobo sauce
1 tablespoon hot mustard
2 green onions, finely chopped
1 teaspoon fresh lime juice
salt and pepper to taste
cayenne pepper
chopped fresh cilantro Read More

Mashed Pumpkin

3-4 cups Pumpkin, cooked, mashed
1 onion, chopped
2 Tbsp. Extra Virgin Olive Oil
½ cup green pepper, chopped fine
Butter, Sea Salt & Pepper to taste
Fry the onion in oil until translucent or lightly brown.
Add pumpkin and cook until soft.
Mash it with a mixer and top with butter, salt and pepper

Pumpkin Spice

4 tsp. Ground Cinnamon
2 tsp. Ground ginger
1 tsp. allspice
1 tsp. Nutmeg

Deserts:

Pumpkin Pie

Shell:
1 and 1/2 cups almond meal or almond flour
3 tablespoons melted butter
3 Tbsp.s Rapadura (whole cane sugar)
Heat oven to 350 F. mix the ingredients in pie pan and pat into place with your fingertips.
Bake for about 10 minutes until the crust is beginning to brown.

Filling:
½ Cup Rapadura
1.5 teaspoon ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground allspice
1/2 teaspoon ground ginger
1/2 teaspoon of vanilla extract
1/2 teaspoon salt (optional)
4 large eggs
3 cups pumpkin
1/2 cup almond milk
1/2 cup heavy whipping cream
Mix well using a hand blender or mixer. Pour into pie pan.
Bake at 425 for the first 15 minutes,then turn the temperature down to 350 and bake another 45 to 60 minutes
until a clean knife inserted into the center comes out clean.

Phase 3 Cheescakes

We have gathered all these in one post, click the read more for these recipes.

NY Original Cheescake

Fluffy Cheesecake

Vanilla Cheescake

Strawberry Cheescake

Peanut Butter Cheesecake Read More

Baked Apple Pie Phase 2

1 Apple
1 Tbsp. Lemon juice
1-2 tsp. Apple Pie Spice (mixture of cinnamon, nutmeg and allspice)
Stevia to taste Read More

Chocolate Delight Candies

For all the Chocolate Delight Recipe variation click here Read More

Chocolate Bites Delight

Chocolate Delight with Nuts

Chocolate Delight with Vanilla

Chocolate Delight with Peanut Butter P3

Peanut Butter Cups

Mint Cups

Almond Joy

Last Dose Weight-Your last dose weight is the day you take your last dose of hcg. There are many variables that can effect LDW and maintaining throughout p3 and beyond. Lets look at some of them.

Inaccurate LDW- This typically happens when we push or manipulate the scale during the last few days of protocol. We are rushing to the finish line and want to push the results by doing an apple day or some other form of correction which causes us to experience a larger loss right at the end of our round. Unfortunately these measures typically backfire and you end up struggling through the first week of p3 to maintain it and you think you are doing everything wrong because you have gone over you LDW. Click Here for Carol’s video on LDW errors.  The longer your are at a certain weight the more settled the body is with it and it will not jump around as much in p3.  Slow losses towards end of a round are normal and part of the process.

Unrealistic LDW- Some of us have unrealistic LDW goals that are hard to maintain.  When your body is really fighting you to go to your lowest healthy weight range you really need to evaluate where your body wants to settle.  As we age our weight is typically higher than when we were younger and though we may be the same size clothes as we were, our numbers on the scale may be up from what they were 10-20 years ago.  Check out the height and weight chart for your healthy range.  Also consider hormones, age, and really listen to what your body is saying.  If you continue to struggle over and over maintaining a low weight it is likely that your goal weight was a little too low.  It is also important to continue measuring in p3 because you will continue to lose inches as your body reshapes itself.

Lacking Discipline LDW- This protocol takes discipline to maintain.  Most will go through P3 and strictly adhere to the guidelines.  Those who do, track everything, move slowly and watch for food sensitivities and they will typically maintain 21 days straight.  There are also those who push the boundaries.  We have to look at personal responsibility and accept that some of us struggle with being disciplined.  The strict p3 lifestyle is not easy to maintain when we have so many choices.  We chose to eat out at restaurants or have one alcoholic drink or eat a little too much dairy etc.  We then correct and start the process over again.  Those who are less disciplined usually settle a few pounds above LDW.   Is this a bad thing?  Not necessarily.  If settling 3-5 lbs above LDW allows you to live within your lifestyle it is definitely not a bad thing.  We have learned so much about our food choices and how to eat healthier overall.  We have lost weight and know how our body responds to different foods, we just lack the necessary discipline to maintain at a p3 level.  You cannot however, return to your old ways of eating .  You can splurge from time to time but you have to make eating healthy a new priority in your lifestyle.

The Disciplined- These are those that follow the rules and do not vary.  They track everything and make sure they get the right balance for their bodies.  They typically settle right at or below LDW for 21 consecutive days.  Disciplined and rule followers fall in this category.  They track everything, they know how they respond to each food and do not overeat dairy, nuts etc., but have a good balance for their bodies.

There are other variables that effect our LDW forever.  One is the big hormone factor.  Tracking your cycles is as important as tracking your foods.  You have to know where you are at in cycle to understand the fluctuations on the scale.  Some can gain as much as 7-10 lbs due to water retention from TOM weight but typical gains are 3-4 lbs.  This makes many become irrational about the gains, question the problem, and panic.  Tracking your cycle is a priority to know when and how the scale moves during pms, period, post period, and ovulation.  It is normal to gain right before and right after your period up to 3 days as your hormones are moving around and at ovulation.

Another issue we see is goal weight LDW.   At goal weight if you do not maintain there for at least a week before going into p3, it typically will settle at the 2 lb mark above LDW.  Here is an example.  You are on a 40 day round and goal weight is 135.  Day 37, 38, 39 your weights are 137.5, 137.4, 135  looking at the week prior to your LDW if you were not setting at the ldw for a few days its likely it will bounce once in p3.  If you drop right at the end to your goal weight of 135 on last day you have not been here long enough to maintain it and will likely settle around 137.   If you have a set goal weight its best to either sit there for several days or go a few pounds under so that you have the buffer so the scale will be where you want it and you will not have unnecessary frustration.

Related Articles:

P3 Stabilization Tips

TOM- Menstrual Cycle

Soup weather is upon us so we will be sharing some great soup recipes and pulling out some old ones as the weather changes.

We should eat cruciferous vegetables regularly and here is a great way to get a portion in! Include cruciferous vegetables as part of your diet 3-5 times per week to reap all the benefits this vegetable family has to offer. The health benefits of cabbage include treatment of constipation, stomach ulcers, headache, excess weight, skin disorders, eczema, jaundice, scurvy, rheumatism, arthritis, gout, eye disorders, heart diseases, aging, and Alzheimer’s disease.

Cabbage Soup

2 c. cabbage, chopped
2 c. low sodium chicken broth (or 1 C. water, 1 C. broth)
1 Tbsp. coconut oil
2 cloves garlic, minced
1 Tbsp. chopped onion
1/4 red pepper, sliced
2 Tbsp Bragg’s Liquid Amino
Chicken breast, cut into bite-size pieces (optional)
Seasonings to taste: Garlic powder, onion powder, paprika, LCM Signature Blend, salt & pepper

In a soup pot over low-medium heat, melt coconut oil. Cook red pepper and onion until onion is translucent. Briefly saute minced garlic and add broth and spices. If using chicken, cook chicken pieces in broth mixture along with spices. Let simmer for a few minutes after the chicken is fully cooked. Add cabbage and cook until desired tenderness of cabbage. This is a small serving so double for family enjoyment.

We start the hCG diet with a goal of losing weight and being healthier.  One of the fall backs of this protocol is the power of the scale.  When we track everyday our losses and gains we can see an unhealthy obsession with the scale take place.  The best way to overcome this is to know your true reasons for eating healthier and maintaining your weight.  You have to make a list of things are you are grateful for everyday and be focused on the long term health benefits that eating healthy and making smart choices will bring to your life over time.

If you notice that your moods are be influenced by the number on the scale you need to step back and reevaluate why you are in this journey.  You need to refocus on being healthy, living longer and the freedom of weighing less will bring into your life.  Do not be defeated by the day to day numbers on the scale.  With this protocol and every other type of diet there are stalls and fluctuations as your body adjusts to the changes you are making.  While the scale is a tool of measure it cannot be the only tool by which you base your success on.

Weight issues cause an insecurity in us that we can fall back into quickly when the scale is not cooperating with our goals.  This protocol is about Pounds and Inches but it also is about learning to eat healthier, and focusing on how your body responds to different foods groups.

We encourage you to make a goal sheet in your daily tracking and list all the things you are grateful for that you have learned on this journey and focus on these daily.  Stressing over the movement or lack thereof of the scale will only frustrate and defeat you.  Be positive, walk in love and be grateful everyday for all the blessings in your life.  This will take you so much further than letting the scale beat you down and give you a feeling of defeat.

Get Started the Right Way!

The goal of phase 3 is to find out which foods you are sensitive to.  You will need to be careful during the first week coming out of phase 2 and concentrate on getting your calories up before introducing new types of food.  You can however, mix your veggies now and add in new protein and vegetables.  Visit this link to learn all the Phase 3 basics and follow the guide below (Click Here)

It is very important to get in your calories in phase 3.  Without the hCG in your system you will need to get your calories up or your body will go into starvation mode and start gaining.  This baffles some but I want to explain why this is the case.  In phase 2 you know that your body is breaking down abnormal fat for calories and according to Pounds and Inches you are getting approximately 2500-4500 cal per day.  When the hCG has left your system, your body will be in shock if you do not increase your calories.  Most think they are eating too much and getting too many calories, but you are actually having the opposite effect and getting less calories in phase 3 than you are getting in phase 2.  This is a key component to maintenance.

Find out your maintenance calories: http://www.caloriecontrol.org/healthy-weight-tool-kit/weight-maintenance-calculator-women

The next essential part of Phase 3 is tracking your calories. You must track your calories to know what is going on when you have a gain.  Here is a great video from Carol on why we track during stabilization http://miracleskinnydrops.com/2011/04/count-your-calories/

One of the first questions in phase 3 is when can I start exercising?.. Here is a post that discusses how to start implementing exercise without messing with your stabilization process.  (Click Here)

Foods to avoid during first few weeks of p3:  Milk, cheese, nuts, berries, peanut butter, yogurt; these all seem to cause gains quickly.. so wait and introduce them later and slowly.  This is the key, slow re-introduction, especially of dairy as most people seem to be intolerant to dairy products at the beginning of phase 3 .  A number of people start using almond milk and coconut milk as a replacement.  

Safe foods to start adding in after week one include: avocados, flax meal, a few nuts..moderation and a slow pace is key to adding in new foods.  Do not over eat the new item but try a small portion and build up to larger quantities (but still keep them in moderation).

In the first week you can add in new proteins like eggs, and new veggies like bell peppers, broccoli and cauliflower.

Follow this menu for week one:

Follow the Phase 3 Week One Menu Guide:
First week of p3 menu:
Breakfast- 3 eggs and meat/veggies (meat must be sugar free) and try adding in veggies such as bell peppers, onion etc.. or whatever you like.
Snack- 1 scoop of protein.. Jay Robb(or similar) but only if you need extra calories for the day or
1- fruit (p2) orange, strawberries, apple, grapefruit (Keep your fruits p2 for now)
Lunch 6-8oz of meat and veggies so chicken salad you could have 8oz breast on a bed of spinach or lettuce 2-3 cups with tomatoes or other veggies.
Snack- grissini( keep it in a few days a week at least until we add other grains)
Dinner- 6-8 oz protein and veggies..( look at the celery and chicken/steak on blog last week) that is 500 cal.

Also cook your meals with butter and add olive oil to your salads.  4T of oils per day will add 400 cal to your diet and help you get to maintenance calories easier.

P3 Essentials List of Items

New proteins- here you can start adding in new proteins week one and day one of p3 after your 72 hours post hcg.
Eggs- Cage free organic preferred
Bacon- sugar free
Sausage- sugar free
Chicken on the bone
Any type of meat protein but watch your ingredients.
Protein Drink- May sure your protein does not have hidden sugars, Jay Robb, Show Me the Whey or Whey to Go are good choices.

New veggies: Start with low starch veggies on week one and mix them!

The following is a list of common non-starchy vegetables:

• Amaranth or Chinese spinach
• Artichoke
• Artichoke hearts
• Asparagus
• Baby corn
• Bamboo shoots
• Bean sprouts
• Beets
• Broccoli
• Brussels sprouts
• Cabbage (green, bok choy, Chinese)
• Cauliflower
• Celery
• Chayote
• Coleslaw (packaged, no dressing)
• Cucumber
• Daikon
• Eggplant
• Greens (collard, kale, mustard, turnip)
• Hearts of palm
• Jicama
• Kohlrabi
• Leeks
• Mushrooms
• Okra
• Onions
• Peppers
• Radishes
• Rutabaga
• Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
• Sprouts
• Swiss chard
• Tomato
• Turnips
• Water chestnuts
• Yard-long beans

Always on the essentials list is:
Olive oil
Butter
Coconut Oil
MCT Oil
Palm Oil
Greek Yogurt
Stevia
Braggs Amino Acids
ACV
Detox tea
Braggs has a few dressings that are safe for Phase 3 in moderation
Ezekiel Sprouted Grain Products
Almond Butter
Fage Greek Yogurt

Here is a sample menu for a typical Phase 3 Day:  You want to get around 100-150 grams of protein per day depending on your calorie maintenance amount and as close to 45-50% during the stabilization period.
We really concentrate on protein during phase 3 and healthy fats and veggies.

Breakfast:

Country Breakfast Skillet

1/4 – 1/2 cup mixture of chopped onion, green peppers and red peppers and any other favorite veggie
3 slices (no sugar added) bacon, cut in 2-inch pieces
1 small tomato, cubed
Small amount shredded white cheese of choice (I used Mozzarella and Pepper Jack) or skip if cheese is an issue for you.
3 eggs, lightly beaten (Read More)

Lunch:
Cinnamon Chicken
(Option 2)
1 Large Chicken Breat
1 serving Melba toast crumbs
½ cup chicken broth or water
¼ teaspoon ground cinnamon
Pinch of nutmeg
Pinch of cardamom
1/8 teaspoon curry powder
Dash of garlic powder
Salt and pepper to taste
Stevia to taste (Read More)

Coconut Zucchini

1 medium zucchini, sliced
1 Tbsp. coconut oil
1/2 tsp. coconut vinegar
Onion slices
Oregano, sea salt and pepper to taste
Heat oil in skillet over medium heat. Add zucchini, onion and sprinkle spices over top. Cook until cooked.
Or side with soup…

Winter Squash Soup

2 – 3 Acorn Squash (or other winter squash)
2 C. zucchini, chopped
1 onion, 1/2 sliced, 1/2 chopped
3 garlic cloves
MCT oil
1 Tbsp. Pure Coconut Oil
2 Tbsp. butter
1 C. onion, chopped
3 C. Organic chicken broth (Read More)

Afternoon snack:
Chocolate Shake
1/2 C. Greek Yogurt
1 scoop Jay Robb protein powder (I used chocolate)
1 Tbsp organic, no sugar added peanut butter
3/4 C. Almond Milk
A few drops of Stevia (I used English Toffee)
1-2 Tbsp heavy whipping cream (optional)
Mix together with a blender or Magic Bullet. Refrigerate for a short time and enjoy!
Add a bowl of grapes or melon

Dinner:
Turkey Spinach Meatloaf(Option 1)
It took me awhile to perfect this recipe but it is now a family favorite.  ~Carol 1 1/2 lbs. lean ground turkey
1 egg, beaten
1/2 C. oat bran
3 tsp. coconut oil
1 C. onion, chopped
2 tsp. minced garlic
1/2 C. red pepper, chopped
1/2 C. green bell pepper, chopped
1 Tbsp. Jalapeno peppers, chopped fine (optional) (Read More)

Gourmet Sausage & Veggies

(Options 2)
1 Gourmet Sausage link (Sugar Free)
Veggies of choice (I use peppers and red onion)
Slice sausage and fry in MCT or Coconut Oil. Cook until lightly browned.
Add veggies and cook until veggies are to desired tenderness. Serve and enjoy.

One of the benefits of being in Phase 3 is being able to add in some yummy treats like Carol’s Cheesecakes, after week one and in moderation.  Also, we can enjoy adding in Julian or Ezekiel Bread products to your diet during this phase. These are things many of us missed in phase 2 but the difference is these are healthy alternatives to the fattening breads and desserts we were used to eating before hCG.  Making essential changes to your ingredients and checking your labels for hidden sugars is key to success.

There are many Chocolate Delight recipes for Phase 2 like the Almond Joy or Peanut Butter Cups you can enjoy for desert with you meals.  Click here for all the Chocolate Delight Recipes!
Remember to drink your lemon water.  I recommend starting the day with a cup of hot water with lemon and use a full lemon throughout the day.  This will help detox the liver.  Using detox tea and the other detox methods will be a lifetime tool you can use to keep your body stabilized.  Using products like Coconut Oil and Apple Cider Vinegar for life will also help you maintain and keep your body burning those calories.

Peppermint Shake

This shake is not only tasty, it’s good for you. Packed with protein, fiber, Omega 3′s, and multiple vitamins and minerals. Another great way to add in raw organic spinach which is not only good for you, it’s good for weight loss.

Peppermint Delight p3

1 cup rice, almond or coconut milk

1 scoop vanilla protein powder

3/4 greek yogurt

1 Tbsp. Flaxseed oil

1 Tbsp. ground flax seeds

1 scoop greens

1 handful raw organic spinach

1-2 droppers of Peppermint Stevia

crushed ice

Blend and enjoy