The ultimate comfort food that is easy to make, low carb, and delicious.

Chicken Broccoli Alfredo Bake!

• 1 Tbsp ghee, butter, or healthy oil
• 2.5 lbs boneless skinless chicken breast, cut into bite-size pieces
• 1/2 tsp sea salt
• 1/4 tsp pepper
• 2 tbsp chicken broth
• 2 cups broccoli pieces, steamed (or 12oz bag frozen)
• 1 cup (+/-) Homemade Dairy-Free Creamy Cauliflower Alfredo Sauce
• 2/3 cup parmesan cheese, grated
• 1/4 cup pepper jack cheese, grated
• 3/4 cup mozzarella cheese, grated

Place ghee/butter/oil in an oven-safe skillet on medium heat. Season sliced chicken with salt & pepper then place in the skillet. Cook, stirring often until the chicken is no longer pink. Add Alfredo sauce and stir until blended.

Place the mixture in a oven-safe pan and mix in the lightly steamed broccoli and cheese.

Bake at 325 until the cheese is melted. You can also add extra cheese on the top and broil it for 1-2 minutes. Extra YUM

The post P3 Chicken Broccoli Gluten-Free Alfredo Bake! appeared first on Little Choices Everyday.

We often get asked when to start your round in relation to “time of the month”.  Dr. Simeons says the best time to begin a round is right after TOM or at least 10 days before.  It is to your benefit to follow this schedule.  It is also recommended you do not end your round at your period time as this will give you an inaccurate last dose weight and it can cause the scale to be unstable and hard to pinpoint your stabilization range.

There are some tips for TOM while on protocol that we have shared before and I will link those here.  (Click Here)

The best things you can do to help while having TOM on protocol:

• Do not get emotional- the scale will likely stall during TOM and you will usually see a spike up during ovulation.  This is all normal responses for women and their hormone cycle and they will not interfere with your overall results.  Remember it is not about your daily weigh in but the average loss at the end of the round.  You will have stalls throughout the protocol.  They are common and should be expected.  Here is more information on stalls (Click Here)
• The necessary supplements that will help with cravings, water retention and overall TOM symptoms are Magnesium and B6.  Make sure and have these on board at least a week before starting your period.
• Having red meat and spinach will help you prepare your body for TOM.  While PMS I recommend having this at one meal each day.

During Phase 3 when you are not on protocol it is not uncommon to see much larger gains during PMS and ovulation.  Typically the average for PMS is 3-7 lbs and 2-3 lbs during ovulation.  This is completely normal and should be expected.  There is inflammation and water retention that occurs and is part of the normal bodily functions.

I highly recommend getting a period tracker on your phone or computer.   Fertility Friend has a great app for I Phone and Android (these are located under the left side menu mobile applications on their website) and it is highly recommended you track your cycles.  This helps you keep track and make notes about your hormonal changes and moods.

As women who do get hormonal, it is not uncommon to feel fat and bloated when hormones are moving around.  We also can sometimes (wink) be irrational and feel emotional.  Keeping good records will help you manage these emotions and not jump the gun on doing a correction day, another round or making rash decisions regarding protocol.

Remember there are many women who experience similar symptoms but at varying levels.  Always come ask for help if you would like a second opinion or review of what you are doing and let one of the admins help you make a plan that will be beneficial for you.

The post When to start your round? appeared first on Little Choices Everyday.

When looking at the ingredients, make sure to watch for sugars. Check out the hidden sugar list.

Watch now – it’s a quick video which will assist you while shopping to avoid unhealthy ingredients.

The post A quick vlog on reading sugar grams on packages! appeared first on Little Choices Everyday.

Avocado Chocolate Pudding
2 medium avocados, very ripe and soft
1/2 c. coconut milk
1/2 c. Greek Yogurt
3 Tbsp. organic coconut oil, melted
1/3- 1/2 c. unsweetened cocoa or carab powder
3 Tbsp. raw organic honey
8-10 drops liquid stevia
2 tsp. organic vanilla extract

Spoon out avocados and put in food processor along with remaining ingredients. Process until ingredients are well combined and smooth. Cover and refrigerate until cool. Mix with whole whipping cream or top with chocolate delight pieces, if desired.

The post Avocado Chocolate Pudding appeared first on Little Choices Everyday.

Headaches are normal for the first few days of Phase 2 on the diet as the body adjusts to the low calorie diet. It is also normal during phase 1 loading due to the extra intake of sugars. While on P2 it is okay to take aspirin for headaches and other pains.

If you are drinking large amounts of caffeinated beverages (coffee and tea), then be sure to also drink a good amount of water or cut back on the caffeine to avoid dehydration which can cause headaches.  If you take an aspirin be sure to use one that has little or no caffeine.

On the other hand you may be experiencing a headache because your body is craving caffeine.  If you normally drink two cups of coffee but today you skipped them and now have a headache, they try drinking a cup or taking an aspirin that has caffeine.

Many people find that drinking chamomile tea helps keep off headaches and it is best to drink it at the first signs of a headache.

Additional ways to fight off headaches include taking a warm bath or shower or enjoying a relaxing nap.

Visit the WebMD Headache Center for more information on headache prevention and remedies.

The post Headache Relief appeared first on Little Choices Everyday.

Chocolate shake on P3

1/2 C. Greek Yogurt
1 scoop 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!

The post Chocolate Shake appeared first on Little Choices Everyday.

There are four phases to the Protocol.

Phase 1:

Phase one is preparing for the diet.  This is a preparatory phase that is very important but many skip.  We recommend at least reading Pounds and Inches and trying one of the detox methods as you await your shipment.  You can use this time to read Pounds and Inches, do your measurements( check out the myotape) and work on detoxing your body to prepare for the diet.  Try the Health Pro Detox Plan a week before starting. P2 is a detox itself. Detoxing before just helps with some of the symptoms the first week which may include hunger, cravings and some report headaches.

Phase 2:

When you start taking the drops or injections is the beginning of phase 2.  The first 3 days of phase 2 you will be eating a high fat diet known as loading days. On Day 4 you will begin your start of the VLCD (very low calorie diet).  Click here to visit the Phase 2 Guide.   There are two programs a 23 day plan and a 40 day plan. The minimum days on a round is 23 days. This is 3 days of loading, 20 days on vlcd. You will continue vlcd for 72 hours following your last dose.

Phase 3:

This phase begins the first day following your last dose and will continue for 21 consecutive days. This is one of the most important phases of the diet.  The goal here is maintenance.  You do not want to lose or gain more than +/-2 lbs during the 21 days. Dr. Simeons says in Pounds and Inches you are resetting your hypothalomus to this new weight so your body will remember it and it will keep you from gaining back weight in the future.  You do not want your weight do go above or below 2lbs. of your LDW (last dose weight).  During this phase you should set your maintenance calories using this calculator based on your personal information of age, weight and height. Click here to check the calculator. Make sure it is set to sedentary and maintenance is selected at the bottom. If you experience a gain during your stabilization period immediately do a Steak Day or Alternative Correction Day. If you go over from cheating then you will restart your 21 day reset cycle. Please ignore gains caused from hormones or external issues such as water retention from traveling. Click here to visit the Phase 3 category for tips and recipes.

Phase 4:

Once you achieve your goal weight you are ready for phase 4.  Phase 4 is the “forever” phase.   We do not ever want to return to our previous weight and will want to maintain and stay at our LDW.  Phase 4 is actually easy once you have stabilized correctly.  If you happen to have an off day the weight comes right back off easily with clean eating and you can continue this process.  In Phase 4 you can begin to add back in limited natural sugars and starches.  You will always want to monitor your weight so that if you have a serious gain you can correct it, but it is easier to have a treat in p4 and actually see no gain at all.  Click here for all your Phase 4 category information.

We hope this information was helpful.  We know the phases can be confusing.

The post The Phases of Protocol Explained! appeared first on Little Choices Everyday.

Hi everyone, my name is Jacob and I am on day 3 of loading for the hCG diet plan.  So far so good!  This seems like the easiest part of the diet.  I basically just continue with my bad eating habits, throw in some extra junk food and chocolate, and take the hCG drops.

As I am writing this it is 5pm here in sunny Arizona and I am just 7 hours away from going on the low calorie diet.  Being a true procrastinator, I have yet to buy a single item on the hCG shopping list.  It seems a little strange to be munching on junk food while preparing a grocery list of food that would make any health doctor proud, but it is all part of the “Simeons protocol”.  I am really excited about some of the foods like shrimp, crab, and chicken which I love, and a little nervous about what is not on the list like fettuccine alfredo, mashed potatoes, and dark chocolate.  One of the advantages of this diet not being “fresh off the shelf” though is that there is a plethora of recipes that sound delicious.

I actually found a recipe for grissini a few days ago and decided to give it a try before I start the diet since I had never heard of grissini before and it turns out they are pretty good.  A little too good since my family managed to eat them all up, so I will have to make some more now!

I have asked Jacob to share the Grissini recipe with us and will update this post with it when I receive it.

The post Getting started – P1 appeared first on Little Choices Everyday.

Butter Cookies
1/2 lb butter
1 C. Sugar
2 C. Flour
1/2 tsp soda
1/2 tsp Almond or lemon extract
Preheat oven to 350* Mix ingredients in order given. Make in balls the size of walnuts and press down. Bake until light brown.

Thank you Lisa for this recipe. Glad it worked well for you!

The post Butter Cookies for Loading days … appeared first on Little Choices Everyday.

Take the time to read and know the protocol. Also, download and read other helpful information from our downloads section.

Give up Splenda, Aspartame and MSG. They all make you hungry and fuel addictions.

Make sure your schedule is ready to take on your new diet (i.e. no vacations planned, etc.) and that you start right after TOM (Time of Month)

Spend time planning your meals, shopping for the protocol, and checking out the recipes.

Mentally prepare for this protocol. Think about of how you are going to handle the day-to-day situations,  the foods you are going to make, and how you will handle your family meals. Get prepared to be committed to this protocol. Preparation is your key to success.

The post Preparing for the Protocol appeared first on Little Choices Everyday.