Day 21: Cruise Day 11 PM (PV)

Day 21

Lost Pre-Dukan: 2.0 lbs
Lost on Attack:   9.8 lbs

Lost on Cruise:   1.6 lbs 

Total lost:        13.4 lbs

It felt great being back and back on track.  I went for a walk this morning and realized- I really need to up my game with the exercise!  I am going to start some sort of fitness program this week.  Also, I tried out the chocolate oat bran muffins and they came out great- just need a better picture to repost the recipe because they sorta stud to the pan.  Also, want to give you guys the recipe for my dinner dish- see picture!

It was basically meatballs cooked in tomatoes, onions and spices.  I need to figure out all the nutritional info, and then I'll put it up.  It was quick and delicious.  I think I'm going to start preparing larger meals and freezing them, so I have things for when I don't feel like cooking, but still want full advantage of my PV days.  Also I made another video blog- as promised.  It's quick because I REALLY wasn't in the mood to do a video when I wasn't feeling so well.




Video Blog #3:  http://vimeo.com/35988608
Password: meondukan

January 31, 2012

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Truvia - Sugar Substitute, 1 packet	0	3g	0g	0g	0mg	0mg	0g	0g
Athenos - Fat Free Feta Cheese Crumbled, 1/4 cup	35	1g	0g	8g	4mg	520mg	0g	0g
Spinach - Frozen, chopped or leaf, cooked, boiled, drained, without salt, 1 cup	61	10g	1g	8g	0mg	184mg	1g	7g
Eggs - Large Scrambled Egg , 1 Egg	70	1g	5g	6g	215mg	65mg	0g	0g
Folgers - Coffee-1% Milk, 12 oz	55	6g	1g	4g	5mg	60mg	6g	0g
Generic - Egg Whites (2 Scrambled), 3 Egg Whites	51	1g	0g	11g	0mg	165mg	1g	0g
Lunch
Homemade - Chicken Leg W/O Skin Boiled, 250 g cooked	550	0g	32g	60g	210mg	182mg	0g	0g
Dinner
Beef - Ground, 80% lean meat / 20% fat, raw (hamburger), 4 ounce	284	0g	22g	19g	80mg	75mg	0g	0g
365 - Canned Diced Tomatoes, 0.25 container (3 1/2 cups ea.)	44	7g	0g	2g	0mg	385mg	5g	2g
Fresh - Chopped Yellow Onion, 1/8 cup	16	4g	0g	0g	0mg	2mg	2g	1g
Generic - Oregano, Dried, 0.5 tsp	2	1g	0g	0g	0mg	0mg	0g	0g
Generic - Dried Basil Leaves, Ground, 0.5 tsp	1	0g	0g	0g	0mg	0mg	0g	0g
Snacks
Homemade - Boiled Chicken Leg Without Skin, 95 grams	181	0g	8g	26g	89mg	86mg	0g	0g
Jell-O (Jello) - Gelatin Dessert - Sugar Free Peach Low Calorie, 0.5 cup	10	0g	0g	1g	0mg	60mg	0g	0g
Whole Foods Bulk - Oat Bran, 12 g	31	8g	1g	2g	0mg	0mg	0g	2g
TOTAL:	1,391	42g	70g	147g	603mg	1,784mg	15g	12g

Exercises	Calories	Minutes
Cardiovascular
Walking, 3.0 mph, mod. pace, walking dog	155	30
Dancing, general	214	30
Walking, 3.0 mph, mod. pace, walking dog	77	15
TOTALS:	446	75

Dairy Disaster: Day 17-20 PM

As you can see my long weekend was not good for me.  It wasn't a full loss, but my calories were up (which isn't supposed to matter on the Dukan, BUT I had a few things I think were OFF-DUKAN-LIMIT.  I need to look into this more, but I had some fat-free cottage cheese w/pineapples and also some fat free Chobani greek yogurt- strawberry flavor, which had little pieces of strawberry in it.  As I've said before I'm not big on sweets, but there are certain times when a girl needs some sugar!  So, in addition to my Dukan boo boos - I had a tiny bit of Lindt 85% Dark Chocolate.  I am writing this all off as a once/month celebration deal that will hopefully not hurt me too bad.  Overall- if the worst thing I had was fat free yogurt/ FF cottage cheese, and 2 tiny squares of super dark chocolate, I can bounce back!  I will be going to the store later to get some FF/Sugar-free Jello-- this I know I'm allowed.   Also, not looking forward to my weigh-in tomorrow morning between the "timing" and my cravings for something sweet-- I have a feeling the first week of cruise will sink like the titanic --- at least it's Monday and a chance to start all over, as for the bloating and water weight-- I will look forward to weighing-in in another week.  

AND ...back to my normal daily blogging tomorrow...

January 30, 2012

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Crystal Farms All Whites - 100% Liquid Egg Whites, 8 Tbsp (46g)	67	0g	0g	13g	0mg	200mg	0g	0g
Folgers - Coffee-1% Milk, 12 oz	55	6g	1g	4g	5mg	60mg	6g	0g
Dak Deli Ham 97% Fat Free - Deli Ham, 50 g	45	0g	1g	8g	0mg	446mg	0g	0g
Lunch
Salmon - Grilled Atlantic Salmon, 5 oz.	227	0g	10g	34g	30mg	78mg	0g	0g
Dinner
Crystal Farms All Whites - 100% Liquid Egg Whites, 8 Tbsp (46g)	67	0g	0g	13g	0mg	200mg	0g	0g
Bumble Bee - Solid White Albacore Tuna In Water 5 oz, 1 container (4 oz drained (about 1/4c) ea.)	120	0g	2g	26g	50mg	280mg	0g	0g
Snacks
Chobani - 0% Greek Yogurt Strawberry Non-Fat, 1 oz.-22g	24	3g	0g	2g	0mg	11mg	3g	0g
Chobani - Greek Non-Fat Plain, 2 ounces	35	2g	0g	6g	0mg	26mg	2g	0g
Whole Foods Bulk - Oat Bran, 24 g	61	16g	1g	5g	0mg	0mg	0g	4g
Dak Deli Ham 97% Fat Free - Deli Ham, 50 g	45	0g	1g	8g	0mg	446mg	0g	0g
Wellsley Farms (Bj's) - Oven Roasted Turkey (Deli), 1 oz.	30	1g	0g	6g	10mg	175mg	1g	0g
TOTAL:	776	28g	16g	125g	95mg	1,922mg	12g	4g

Exercises	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Dancing, general	214	30
Walking, 3.0 mph, mod. pace, walking dog	78	15
TOTALS:	292	45	0	0	0

January 29, 2012

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Generic - Coffee With 2% Milk, 1 mug (12 oz)	30	0g	1g	0g	0mg	0mg	0g	0g
Crystal Farms All Whites - 100% Liquid Egg Whites, 8 Tbsp (46g)	67	0g	0g	13g	0mg	200mg	0g	0g
Wellsley Farms (Bj's) - Oven Roasted Turkey (Deli), 3 oz.	90	3g	1g	17g	30mg	525mg	2g	0g
Lunch
Whole Foods Bulk - Oat Bran, 12 g	31	8g	1g	2g	0mg	0mg	0g	2g
Berkley & Jensen - Wild Ahi Tuna Steaks, 4 oz	120	0g	1g	25g	50mg	40mg	0g	0g
Dinner
Generic - Chicken Breast Strips Grilled, 4 oz.	189	0g	5g	35g	97mg	85mg	0g	0g
Generic - Side Salad, 1 salad	70	5g	5g	5g	15mg	110mg	2g	2g
Bertolli - Olive Oil - Extra Light , 2 tbsp	240	0g	28g	0g	0mg	0mg	0g	0g
Snacks
Chobani - 0% Greek Yogurt Strawberry Non-Fat, 1 oz.-22g	24	3g	0g	2g	0mg	11mg	3g	0g
Dak Deli Ham 97% Fat Free - Deli Ham, 50 g	45	0g	1g	8g	0mg	446mg	0g	0g
TOTAL:	906	19g	43g	107g	192mg	1,417mg	7g	4g

Exercises	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Walking, 2.0 mph, slow pace	78	20
TOTALS:	78	20	0	0	0

January 28, 2012

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Crystal Farms All Whites - 100% Liquid Egg Whites, 8 Tbsp (46g)	67	0g	0g	13g	0mg	200mg	0g	0g
Wellsley Farms (Bj's) - Oven Roasted Turkey (Deli), 3 oz.	90	3g	1g	17g	30mg	525mg	2g	0g
Generic - Coffee With 2% Milk, 1 mug (12 oz)	30	0g	1g	0g	0mg	0mg	0g	0g
Lunch
Salmon - Grilled Atlantic Salmon, 8 oz.	363	0g	16g	55g	48mg	125mg	0g	0g
Dinner
Homemade - Chicken Leg and Thigh Boiled, 1 leg quarter	190	0g	13g	19g	85mg	180mg	0g	0g
Snacks
Chobani Greek Yogurt - 0% Strawberry 170 g, 170 g (1container=6oz=170g)	140	20g	0g	14g	0mg	65mg	19g	1g
Whole Foods Bulk - Oat Bran, 24 g	61	16g	1g	5g	0mg	0mg	0g	4g
Generic - Axelrod Non-Fat Cottage Cheese W/Pineapple (1/2 Cup is 80 Calories), 0.75 cup	120	12g	0g	18g	8mg	615mg	9g	0g
Wellsley Farms (Bj's) - Oven Roasted Turkey (Deli), 3 oz.	90	3g	1g	17g	30mg	525mg	2g	0g
TOTAL:	1,151	54g	33g	158g	201mg	2,235mg	32g	5g

Exercises	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Walking, 2.0 mph, slow pace	78	20
TOTALS:	78	20	0	0	0

January 27, 2012

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Wellsley Farms (Bj's) - Oven Roasted Turkey (Deli), 4 oz.	120	4g	1g	22g	40mg	700mg	2g	0g
Crystal Farms All Whites - 100% Liquid Egg Whites, 8 Tbsp (46g)	67	0g	0g	13g	0mg	200mg	0g	0g
Generic - Coffee With 2% Milk, 1 mug (12 oz)	30	0g	1g	0g	0mg	0mg	0g	0g
Lunch
Any - Broccoli Florets (Cooked), 1.5 cup (85g)	45	6g	0g	2g	0mg	30mg	3g	3g
Great Value Gilled Chicken Breast - Chicken, 0.5 breast	65	0g	5g	7g	20mg	170mg	0g	1g
Dinner
Generic - Chicken Breast Strips Grilled, 4 oz.	189	0g	5g	35g	97mg	85mg	0g	0g
Snacks
Chobani - Greek Non-Fat Plain, 2 ounces	35	2g	0g	6g	0mg	26mg	2g	0g
Whole Foods Bulk - Oat Bran, 24 g	61	16g	1g	5g	0mg	0mg	0g	4g
Generic - Lindt 85% Dark Chocolat, 1 squares	53	2g	5g	1g	0mg	3mg	1g	1g
TOTAL:	665	30g	18g	91g	157mg	1,214mg	8g	9g

Exercises	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Walking, 2.0 mph, slow pace	78	20
TOTALS:	78	20	0	0	0

picture from: http://katierunsthis.files.wordpress.com/2011/05/no-dairy.jpg

Day 16: Cruise Day 6 PM (PP)

January 26, 2012

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Crystal Farms All Whites - 100% Liquid Egg Whites, 8 Tbsp (46g)	67	0g	0g	13g	0mg	200mg	0g	0g
Grilled Salmon-(Corrected) - Salmon, 4 oz	110	0g	5g	29g	76mg	97mg	0g	0g
Lunch
Chicken - Breast, meat only, cooked, roasted, 0.5 breast, bone and skin removed	142	0g	3g	27g	73mg	64mg	0g	0g
Goya Ics - Sazon Goya Con Culantro Y Achiote, 1/4 tsp. (1g)	0	0g	0g	0g	0mg	170mg	0g	0g
Dinner
Brisket, 6 oz	370	0g	17g	51g	160mg	120mg	0g	0g
Turkey breast meat, 100 g	104	4g	2g	17g	43mg	1,015mg	4g	1g
Snacks
Generic - Axelrod Non-Fat Cottage Cheese W/Pineapple (1/2 Cup is 80 Calories), 1/2 cup	80	8g	0g	12g	5mg	410mg	6g	0g
Wellsley Farms (Bj's) - Oven Roasted Turkey (Deli), 1 oz.	30	1g	0g	6g	10mg	175mg	1g	0g
TOTAL:	903	13g	27g	155g	367mg	2,251mg	11g	1g

Exercises	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Walking, 2.0 mph, slow pace	98	25
TOTALS:	98	25	0	0

*Highest calorie since diet!!!  Still under 1000/day

Day 15: Cruise Day 5 PM (PV)

January 25, 2012

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Eggs - Large Scrambled Egg , 1 Egg	70	1g	5g	6g	215mg	65mg	0g	0g
Athenos - Fat Free Feta Cheese Crumbled, 1/8 cup	18	1g	0g	4g	2mg	260mg	0g	0g
Folgers - Coffee-1% Milk, 12 oz	55	6g	1g	4g	5mg	60mg	6g	0g
Generic - Egg Whites (2 Scrambled), 2 Egg Whites	34	0g	0g	7g	0mg	110mg	0g	0g
Spinach - Cooked, boiled, drained, without salt, 1.5 cup	62	10g	1g	8g	0mg	189mg	1g	6g
Lunch
Perdue® - Oven Roasted Rotisserie Chicken (From Bjs), 3 oz. (114g)	220	1g	15g	18g	75mg	480mg	0g	0g
Frozen - Broccoli Microwaved, 100 grams	26	5g	0g	3g	0mg	24mg	1g	3g
Dinner
Grilled Salmon-(Corrected) - Salmon, 4 oz	110	0g	5g	29g	76mg	97mg	0g	0g
Spinach - Cooked, boiled, drained, without salt, 1.5 cup	62	10g	1g	8g	0mg	189mg	1g	6g
Snacks
Chobani - Greek Non-Fat Plain, 2 ounces	35	2g	0g	6g	0mg	26mg	2g	0g
Whole Foods Bulk - Oat Bran, 24 g	61	16g	1g	5g	0mg	0mg	0g	4g
TOTAL:	753	52g	29g	98g	373mg	1,500mg	11g	19g

Exercises	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Walking, 2.0 mph, slow pace	156	40
TOTALS:	156	40	0	0	0

Day 15: Hey Ya Hey Ya...my boyfriend's back!!!!

So, it's been two weeks exactly since I started on Dukan.  I initially thought it would be a good time to start because my boyfriend was going away for 2 weeks, and so there wouldn't be the obstacles of eating with someone else, or going out to eat.  He's very supportive, but it's always better to start these things on your own with a clear head- no distractions.
Well, today he returns from his trip.  I've been sending him emails about my progress, but the thing he's most impressed with is my new attitude and energy!  So, I will be going to Manhattan to be with him through the weekend.  He doesn't know it yet, as I told him that I had to stay focused, so I wouldn't see him till Monday---Surprise!
I'm in the process of doing laundry while I finish my breakfast (spinach/feta frittata).  Well I wanted to wash everything, so I took off what I had on to throw in the hamper, and grabbed a pair of jeans that were a bit big on me.  Well they are HUGE on me now.  I can't take more than 3 steps, and the pants are on the floor--- woooohooooo!  I can't wait to start fitting back into my clothes again!
I'm packing up my vitamins, salmon, eggs and veggies for the 4 days that I'll be there.  He has a bunch of chicken there, so I think I'll be ok.  Oh, yogurt- should take that as well for snacks and maybe some turkey (deli). Also, I have to make sure that I  keep exercising everyday, drinking lots of water, and good sleep-- all invaluable supplements to the Dukan, or any diet.  I will try to keep blogging, but it might only be in the PM blogs with my food/exercise for the next couple of days.  Back to my regular schedule Monday for my weigh-in and maybe another video for Week 2 of Cruise.
I'm going to take my fancy camera and see if I can capture my new perspective on life!!!

Day 14: Cruise Day 4 PM (PP)

I wrote a lot earlier- so I'll keep it simple.  I ran out of milk this morning, so I had to make a trip back to BJs.  Picked up a couple of things I was running low on, and a rotisserie chicken because I did not feel like cooking dinner.

- Seltzer

- Eggs

- Salmon

- 99% fat free turkey breast (deli)

-1% Organic milk

- Rotisserie chicken 

~ $40

January 24, 2012

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Folgers - Classic Roast Instant Coffee Crystals, 2 tsp	0	0g	0g	0g	0mg	0mg	0g	0g
Dak Deli Ham 97% Fat Free - Deli Ham, 50 g	45	0g	1g	8g	0mg	446mg	0g	0g
Generic - Egg Whites (2 Scrambled), 4 Egg Whites	68	1g	0g	14g	0mg	220mg	1g	0g
Lunch
Fish Revised - Tilapia Baked, 6 oz	150	0g	4g	30g	60mg	113mg	0g	0g
Whole Foods Bulk - Oat Bran, 24 g	61	16g	1g	5g	0mg	0mg	0g	4g
Dinner
Perdue® - Oven Roasted Rotisserie Chicken (From Bjs), 6 oz. (114g)	225	2g	14g	29g	113mg	450mg	0g	0g
Snacks
Daisy - Low Fat Cottage Cheese 2% Milkfat Small Curd, 1/2 cup	90	4g	3g	14g	10mg	360mg	4g	0g
Daisy - Low Fat Cottage Cheese 2% Milkfat Small Curd, 1/2 cup	90	4g	3g	14g	10mg	360mg	4g	0g
TOTAL:	729	27g	26g	114g	193mg	1,949mg	9g	4g

Exercises	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Walking, 4.0 mph, very brisk pace	706	90
TOTALS:	706	90	0	0	0

Happy Hour at the Cheesecake Factory

(un-)Happy Hour at the Cheesecake Factory

Yesterday, I was with my mom and we regularly go to happy hour at the Cheesecake Factory.  I used to think they had a great value menu, but this time it was different.  If you're familiar with the Cheesecake Factory, you know that they have ridiculous portions.  A salad there could cure hunger in India.  Ok, I'm exaggerating, but you get the point!

Their $5 happy hour menu includes...

roadside sliders, hot spinach and cheese dip, avocado eggrolls, fried macaroni and cheese, Sweet Corn, tamale-cakes, fire-roasted fresh artichoke, Vietnamese shrimp summer roll, made-to-order guacamole, Tex-Mex eggrolls, fried calamari, factory nachos, buffalo blasts, Southern fried chicken sliders, chicken pot stickers and crispy crab wontons.

Their drink specials include...

$5 specialty cocktails (Mojito, Long Island Iced Tea, Margarita, J.W.’s Pink Lemonade and Cosmopolitan); $5 select well drinks; $5 select wines by the glass. and $4 draft beer.

As you can see there was nothing on the menu that was Dukan-friendly.  Everything was breaded or drenched in some sauce.  Since, I was planing to have dinner at home later, I didn't want to order any entree, not that I probably could have anyways, so I checked out their side dishes.  The only thing I could order was the broccoli.  "OK!" I thought..  I'll beat the system and get my super-sized plate of broccoli....WRONG!!!  

When the food came- I had a TINY plate of broccoli at $3.95, and my mother had a HUGE plate of fried calamari at $5----SO NOT FAIR!!!!!!

PEOPLE LET ME TELL YOU ....THE SYSTEM SUCKS!!!!

my plate "looks" bigger b/c it's closer

Not only did I feel totally ripped off with my tiny plate of broccoli, which- if I might add- grows FREE on the ground.  Not like the bread that actually was free that had to be made and baked, or the calamari that needs to be caught and then processed, sliced, and be breaded-- but I was like why am I paying more than half what my mom is paying - for her Long Island Ice-T (which has tequila, rum, gin, triple sec, sweet & sour mix and coke-  for my WATER????? That's right...I had a seltzer, which is basically water with gas.  

LIGHTBULB!!!! Why is there an obesity problem in the USA????  THIS IS WHY!!!!
Well, I learned my lesson!  I am not going with the system no more!  I realized yesterday that in this country, you can not think about saving money when it comes to food.  Save on shoes, save on electricity, save on car insurance,,, BUT please don't save on food.  You will only pay for it later!  This sentence is addressed to me as well.  Choose the food that makes you who you want to be--- and pay with pride!!!!

Changing my posting format for cruise phase...

I usually do my postings and write the day and the weight lost.  However, since I have started the cruise phase - I need to change things up a bit since I will only weigh myself 1/week.  I usually have some story to tell about my experience on the diet, or some information I think others might find interesting.  I don't always have time the day it happens, so there's no point in stating the date for these kinds of posts.  I will just write the title that reflects what I will write about.  I will continue to write the day for the PM blogs because that's when I paste my food/exercise report.  When I do a recipe- obviously it will start with that title.  Finally, I will do a "weigh-in" weekly because- let's not forget- that's the point of the Dukan Diet!
Hope that makes sense.  Once, I get better versed with blogging-- I will try to make sections for all this content, but bare with me in the meantime.  I honestly did not know, I would have so much to say :D

RECIPE: Oat bran-crusted Fish (PP)

Oat Bran Crusted Fish

I used tilapia for this recipe, but I think it would work with any fish.  It is SUPER QUICK and came out delicious!  I am not going to specify ingredients or amounts because it really is flexible.  Basically, I took my 2 tbs (1.5tbs if you're on Attack) of oat bran  on a little plate and mixed in some seasoning (I used, Goya-sazon and parsley)- any kind you want.  Then take your fish and just press into the mixture.  Coat evenly and put in the oven.  Could not be simpler.  Let me just tell you...I was hating tilapia until today--- ENJOY!

Day 13: Cruise Day 3 PM (PV)

FInally Got My Salad Fix

I was very busy today after breakfast (last post).  The one thing I had been really missing on the Attack Phase was a salad, and I didn't have one on my first PV day, so I thought I'd try it out.  I'm not usually a big salad person, but that's what I wanted so I played a bit with very limited time.  For lunch I had broiled salmon with a little bit of lemon juice and just a dash of green tabasco.   To make my Dukan-Greek salad, I had some romaine lettuce, and tomatoes and added white vinegar with dried oregano, and fat-free feta cheese.  I went for the salad first, but I wasn't able to finish the salmon.  I had about half and then had the other half for my afternoon snack. I had some errands to run, so I found myself at the mall.  I thought it would be such a great idea to power-walk the whole gigantic mall since it was raining out.  Well, it wasn't such a smart idea- I hadn't yet had my afternoon snack - it was about 4:30pm, nor did I have water.  Not to mention that I was wearing a North Face down jacket.  After a half hour, I began to get a migraine.  I get these from time to time.  Not the headache kind- I get visual auras- what ironically doctors call, "migraine without headache".  I was with my mother who wanted to go to happy hour as we usually (used to) do.  I really needed something to eat and more importantly WATER!  So, I agreed.  We went to the Cheesecake Factory.............Now, I know what you must be thinking.....WHAT THE F****???????

Well, hold on - give me a little credit.  BUT- I will let the suspense continue because I plan to post on this in my AM blog tomorrow.  Let me just say that I did eat and drink, and we'll leave the details for tomorrow.

Well, when I got home it was about 7pm, and I was tired and hungry and did NOT feel like cooking.  I put some water to boil while I checked some email and then put in some eggs to boil.  I began to prepare a Cobb Salad ??? I think ???  To be honest, I've never eaten a Cobb salad, let along made one.  All I know about a Cobb salad is that it has egg and meat and it's a salad that isn't mixed. So based on what I thought I knew, I took my boiled eggs and scraped out the yolks (YUCK!) and washed off any left on.  I then had left over salad from this morning (without feta), so I added the romaine and tomatoes (which had the vinegar and oregano), and added some chopped turkey and ham----- now wait, is this a chopped salad?  Well, it's not a recipe, so the details don't matter.  Below you can see a picture of my meals.  

Stay tuned tomorrow for the "Cheesecake Factory Experience"....

Broiled Salmon & Greek Salad
(~251 cal)

Cobb Salad
(~224 cal)

January 23, 2012

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Homemade - Huevos Rancheros- W/ 3 Egg Whites- W/O Tortilla, 2 egg whites	110	17g	1g	10g	0mg	121mg	9g	5g
Truvia - Sugar Substitute, 2 packet	0	6g	0g	0g	0mg	0mg	0g	0g
Folgers - Coffee-1% Milk, 12 oz	55	6g	1g	4g	5mg	60mg	6g	0g
Dak Deli Ham 97% Fat Free - Deli Ham, 25 g	22	0g	1g	4g	0mg	223mg	0g	0g
Lunch
Seafood - Broiled Salmon, 4.5 oz	177	1g	8g	25g	64mg	484mg	0g	0g
Lettuce - Cos or romaine, raw, 75 g	13	2g	0g	1g	0mg	6mg	1g	2g
Euro Fresh Farms - Campari Medium Tomatoes, 148 grams (1 medium tomato)	35	7g	1g	1g	0mg	5mg	4g	1g
Heinz - Distilled White Vinegar, 2.5 tbsp	5	0g	0g	0g	0mg	3mg	0g	0g
Tabasco - Green Jalapeno, 1 tsp.	0	0g	0g	0g	0mg	150mg	0g	0g
Spices - Oregano, dried, 1 tsp, leaves	3	1g	0g	0g	0mg	0mg	0g	0g
Athenos - Fat Free Feta Cheese Crumbled, 1/8 cup	18	1g	0g	4g	2mg	260mg	0g	0g
Dinner
Generic - Romaine Lettuce , 1 cups	8	2g	0g	1g	0mg	4mg	1g	1g
Euro Fresh Farms - Campari Medium Tomatoes, 444 grams (1 medium tomato)	105	21g	2g	3g	0mg	15mg	12g	3g
Spices - Oregano, dried, 0.5 tsp, leaves	2	0g	0g	0g	0mg	0mg	0g	0g
Heinz - Distilled White Vinegar, 0.5 tbsp	1	0g	0g	0g	0mg	1mg	0g	0g
Dak Deli Ham 97% Fat Free - Deli Ham, 30 g	27	0g	1g	5g	0mg	268mg	0g	0g
Dietz & Watson - Honey Maple Turkey, 1 oz.	30	1g	1g	6g	13mg	200mg	1g	0g
Egg Whites - Hard Boiled, 3 large egg	51	1g	0g	11g	0mg	150mg	0g	0g
Snacks
Home Made - Dukan Vanilla Muffin, 1 muffin	63	19g	2g	6g	57mg	67mg	1g	2g
Great Value - Broccoli, 2 cup	60	0g	0g	0g	0mg	0mg	0g	0g
TOTAL:	785	85g	18g	81g	141mg	2,017mg	35g	14g

Food Notes

Breakfast: only had 2/3 of huevos rancheros recipe
Lunch: salmon was eaten in 2 sittings (think the feta was less)

Exercises	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Walking, 3.0 mph, mod. pace, walking dog	155	30
TOTALS:	155	30	0	0	0

RECIPE: Huevos Rancheros (PV)

Huevos Rancheros (~83 cals**)

Ingredients:

- 3 egg whites

- 3 Sweet mini peppers (see below)

- 2 Campari tomatoes (see below)

- 1/8 Green bell pepper

- 1/8 cup yellow onion

- Cilantro (to taste) *I was out so, I couldn't use

- Minced garlic (to taste)

Serving Sz: (as shown)

Servings/ recipe: 2

(in MFP as Homemade - Huevos Rancheros- W/ 3 Egg Whites- W/O Tortilla, 3 egg whites)

Directions:

Scramble the eggs and set aside. LIGHTLY coat the pan with some EV olive oil. Add garlic, onions, tomatoes and cilantro to the pan. Let sizzle for a bit (the smell is amazing!). Add in the peppers and finish sizzling. (I added in a slice of ham for flavor, but that's optional).

Once all the veggies are evenly cooked, add in the scrambled egg whites.

Keep mixing till the eggs are cooked thoroughly.

Add some (green) tabasco for spice!!!

Huevos Rancheros Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Royal Flavor-Greenhouse - Sweet Mini Peppers, 0.5 cup 8 2g 0g 0g 0mg 0mg 0g 1g Vegetable - Yellow Onion, 0.25 cup (160 grams) 16 4g 0g 1g 0mg 2mg 2g 1g Euro Fresh Farms - Campari Fresh Tomatoes on the Vine, 2 medium tomato (148 grams) 70 14g 1g 2g 0mg 10mg 8g 2g Fresh Produce - Green Bell Pepper, 1/8 CUP 15 4g 0g 1g 0mg 2mg 2g 2g Coriander (cilantro) leaves - Raw (Cilantro, raw, Chinese parsley, raw), 0.25 cup 1 0g 0g 0g 0mg 2mg 0g 0g Fresh Produce - Garlic, Minced, 1 Clove 4 1g 0g 0g 0mg 0mg 0g 1g Generic - Egg Whites (2 Scrambled), 3 Egg Whites 51 1g 0g 11g 0mg 165mg 1g 0g TOTAL: 165 26g 1g 15g 0mg 181mg 13g 7g

**NOTE: the picture is 1/2 the recipe. Make into 2 servings,

and cut the calories from 165 to 83 cals ;)

Mini peppers picture from: http://www.blork.org/blog/imyjiz2/mini-peppers.jpg

Campari tomatoes picture from: http://upload.wikimedia.org/wikipedia/en/thumb/3/38/Camparis1.jpg/300px-Camparis1.jpg

Day 12: Cruise Day 2PM (videoblog 2)

I made a second video blog. I really don't like doing those, but I know some people prefer them to reading. If you want to check out the first one- go to the DAY 6PM blog.

So here's the link for the second video.

http://vimeo.com/35474001

Password: meondukan

January 22, 2012

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Home Made - Dukan Vanilla Muffin, 1 muffin	63	19g	2g	6g	57mg	67mg	1g	2g
Folgers - Coffee-1% Milk, 12 oz	55	6g	1g	4g	5mg	60mg	6g	0g
Lunch
Berkley & Jensen - Wild Ahi Tuna Steaks, 4 oz	120	0g	1g	25g	50mg	40mg	0g	0g
Dinner
Eggs - White only, raw, 3 large	51	1g	0g	11g	0mg	164mg	1g	0g
Bumble Bee - Solid White Albacore Tuna In Water 5 oz, 1 container (4 oz drained (about 1/4c) ea.)	120	0g	2g	26g	50mg	280mg	0g	0g
Snacks
Chobani - Greek Non-Fat Plain, 2 ounces	35	2g	0g	6g	0mg	26mg	2g	0g
Chobani - Vanilla, Non Fat, 2 oz	40	4g	0g	5g	0mg	25mg	4g	0g
Whole Foods Bulk - Oat Bran, 12 g	31	8g	1g	2g	0mg	0mg	0g	2g
Dietz & Watson - Maple & Honey Turkey Breast, 2 oz	60	2g	1g	11g	25mg	390mg	2g	0g
TOTAL:	575	42g	8g	96g	187mg	1,052mg	16g	4g

Exercises	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Dancing, general	214	30
TOTALS:	214	30	0	0	0

Day 12: Diet philosophy

Battling Demons with a Shovel

Yesterday, I promised you guys that I would share my amazing day with you today. So here it is...

As you can see from the picture- it snowed yesterday. My parents have a HUGE driveway, you can't even see the second garage from the picture. Well, before the diet, I would have woken up looked outside and said "WOW! you're going to have to call someone to plow the driveway. BUT this morning I woke up at 7:30am full of energy, looked out my window, saw the snow on the trees, and it all looked so beautiful. I made my breakfast, I told you about that yesterday, and then I went outside and decided to shovel it myself. I can't explain it, but at first it was just something I wanted to do, but as I started it became something I had to do! I could have easily just shoveled the front of the garage to get the car out, but somehow, I had some sort-of philosophical moment and that snow was like my weight. The snow flakes, which seemed harm-less, trivial, and appealing, had come to amass to what seemed like an unfeasible task. It was this way with my weight as well. The pounds did not come all at once. They came in with the food I ate that seemed so harmless, trivial and attractive, but had amassed to a problem that seemed too big to tackle.

This motivated me to "take on" that driveway, as if it was some metaphysical manifestation of my weight problem.

I began by shoveling around the edges, making a way for myself. Once I had done that, I shoveled to create chucks that were more manageable. I had to move one patch of snow before

I could clear the next patch- and so on. Maybe it was all the endorphins running through my body- I was out there shoveling for 4 hours- but I began to reflect and thought about shoveling the edges as making the decision to go on the diet, and choosing to find a way to get rid of the snow that had piled on the ground like the pounds on my body. Carving the way into the snow to make patches, made it seem more manageable and gave me the courage that I could do it. This was like the attack phase. Once I had clear areas to tackle, it felt like the different phases of the diet. When at first the task seemed impossible, I could see that I just needed to take each one on- one by one- literally, paving the way to my goal. So this is what I did. This is how I spent my first day on the Cruise phase. If you remember my post from the day before, I was talking about being more "active". Well I practiced what I preached.

I was out there with the rest of the neighbors with their fancy snowblowers keeping up the same pace. There were a couple of other people shoveling as well, but they had rather small driveways.

My parents have the largest driveway on the block as they are at the end of a dead-end street. Not only did I burn a ton of calories, but I was out in the cold, which makes you burn even more calories because your body has to burn even more to keep your body temperature at 98'F. 4 hours in the cold shoveling away my psychological flurries, I was done!

...And let me just tell you- it felt PHENOMENAL!!!

So here's the final picture- Yeah! I did that!!!

RECIPE: Vanilla Oat Bran Muffins

VANILLA OAT BRAN MUFFINS RECIPE

(makes 6 muffins)

Ingredients:

- 2 eggs

- 6 tbs of oat bran

- 6 tbs of plain fat-free yogurt

- 1 tsp baking powder

- 1 tsp vanilla extract

- 1 packet of Truvia (sweeten to taste)

Directions:

Preheat the oven at 350'F. Scramble the eggs in a bowl. Add in the oat bran until mixed thoroughly. Continue adding in other ingredients one at a time, while mixing. Distribute evenly into 6 cups of a muffin tray (this will give you 1 tbs of oat bran/muffin). Then bake at 350'F for about 15-18', or until cooked thoroughly.

Nutritional Info:

Serving sz: 1 muffin

Servings/ recipe: 6

Calories: 63.3

Carbs: 9.3g

Fat: 2g

Protein: 6.3g

Cholest: 56.7mg

Sodium: 67.2mg

Sugars: 1g

Fiber: 1.8g

(in MFP as Home Made - Dukan Vanilla Muffin)

	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
VANILLA OAT BRAN MUFFINS (makes 6)
Egg Land's Best - Large Eggs , 2 egg	140	0g	8g	12g	340mg	130mg	0g	0g
Chobani - Greek Non-Fat Plain, 6 tbs	50	5g	0g	12g	0mg	53mg	5g	0g
Whole Foods Bulk - Oat Bran, 72 g	184	47g	4g	14g	0mg	0mg	0g	11g
Rumford - Baking Powder, 0.5 tsp	0	0g	0g	0g	0mg	220mg	0g	0g
Mccormick's - Pure Vanilla Extract, 0.5 tsp	6	1g	0g	0g	0mg	0mg	1g	0g
Truvia - Sugar Substitute, 1 packet	0	3g	0g	0g	0mg	0mg	0g	0g
TOTAL:	380	56g	12g	38g	340mg	403mg	6g	11g

Day 11: Cruise Day 1 PM (PV)

Cruise Day 1

LUNCH (~207 cals)

So, I want to try to keep the format of, writing about the diet and experiences in the morning, and writing about the food and recipes in my PM blogs. I had an AMAZING day, but I will write about it in tomorrow morning's blog.

For now, I'll tell you how my first day of cruise went...

I posted this morning about breakfast, so I'll stick to talking about the other meals.

For lunch I had grilled salmon with a little bit of lemon juice and some broccoli. I didn't put anything on the broccoli because I really wanted to taste it- it's been so long after all. As you can see, I'm sticking to a healthy-style of doing the Dukan- and yes - it can be done! I think it will be a bit expensive, but I've come to realize that in the USA- eating cheap will only make you FAT. Just think...you can go to McDonalds and order from their value meal and get a burger and fries for less than you can get broccoli. Pasta? You can get that on sale for $1, and eat for several days (1 person). Now if you want fish and veggies-- that will cost you. BUT, listen to me...if you don't...it will cost you more. Think about all the health problems related to obesity. I would gladly trade in that bill for a higher bill at the grocery store. Also, from a practical point of view- you are more likely to stick with the diet, if you are enjoying the food that you are eating. According to MyFitnessPal.com my lunch (as pictured) was ~207 calories. Do you see now why this diet works-- there's no magic-- the numbers are all there, and the math adds up!

For my snack, I had some Chobani greek yogurt. I mixed-in my 2 tbs of oat bran. (Remember- 1.5tbs for attack- 2tbs for cruise.) I really needed a snack because I had a SUPER active day! I was a bit bummed out because later I tried out a new recipe for oat bran muffins, but I can't eat one till tomorrow because I had already had my oat bran requirement. I'll give you the skinny on that tomorrow.

DINNER (~106 cals)
As Tony (the tiger) would say... dinner was "grrrrreat!" I have this pan- I have no idea what it's called, but I LOVE it! It's raised and has holes so that the fire from the stove comes up and it grills just like a BBQ. And you know the rule-- anything tastes better on the BBQ. So this was my super quick version of a fajita (without tortilla). I took some sirloin, I wasn't very hungry, so ~2 oz, and 1/4 of a green pepper. I added half a packet of Goya-sazon seasoning (LOVE IT), and after it was grilled, some green tabasco sauce...YUMY!!! This meal took about 20' and rang in at ~106 cals. That's less than a slice of bread, and if you were to have the bread, your body would assimilate more of the calories because carbs absorb more than protein, AND you'd probably be hungry later.

Listen to me??? I sound like I know what I'm talking about. Well, I've been reading a lot. Wish I would have known all this 15 years ago. The thing I like most about the Dukan book is that it tackles the diet very seriously. He doesn't tell you how easy it's going to be, or how this will change your life by stuffing your face with meat- à la Atkins. Dr. Dukan is VERY honest. He tells you- if you do not follow the diet through to it's completion- you will eventually put the pounds back on. If you have dieted a lot before, you might plateau out during the cruise phase. He gives it to you straight- just like a doctor. Oh, right...he is one! Just want to end the evening with this quote...

"Everyone has a doctor in him or her; we just have to help it in its work. The natural healing force within each one of us is the greatest force in getting well. Our food should be our medicine. Our medicine should be our food. But to eat when you are sick, is to feed your sickness."

Hippocrates

January 21, 2012

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Folgers - Coffee-1% Milk, 12 oz	55	6g	1g	4g	5mg	60mg	6g	0g
Dak Deli Ham 97% Fat Free - Deli Ham, 25 g	22	0g	1g	4g	0mg	223mg	0g	0g
Generic - Egg Whites (2 Scrambled), 4 Egg Whites	68	1g	0g	14g	0mg	220mg	1g	0g
Spinach - Frozen, chopped or leaf, cooked, boiled, drained, without salt, 0.5 cup	30	5g	0g	4g	0mg	92mg	0g	4g
Athenos - Fat Free Feta Cheese Crumbled, 1/4 cup	35	1g	0g	8g	4mg	520mg	0g	0g
Lunch
Frozen - Broccoli Microwaved, 100 grams	26	5g	0g	3g	0mg	24mg	1g	3g
Salmon - Grilled Atlantic Salmon, 4 oz.	181	0g	8g	27g	24mg	63mg	0g	0g
Dinner
Steak - Sirloin Tip, Trimmed, Lean Only, 2 oz	100	0g	6g	12g	38mg	30mg	0g	0g
Peppers - Sweet, green, raw, 0.25 medium (approx 2-3/4" long, 2-1/2" dia)	6	1g	0g	0g	0mg	1mg	1g	1g
Snacks
Chobani - Greek Non-Fat Plain, 3 ounces	53	3g	0g	9g	0mg	39mg	3g	0g
Chobani - Vanilla, Non Fat, 2 oz	40	4g	0g	5g	0mg	25mg	4g	0g
Whole Foods Bulk - Oat Bran, 24 g	61	16g	1g	5g	0mg	0mg	0g	4g
Celery - Raw, 2 stalk, medium (7-1/2" - 8" long)	11	2g	0g	1g	0mg	64mg	1g	1g
TOTAL:	688	44g	17g	96g	71mg	1,361mg	17g	13g

Food Notes

Breakfast was split in 2 sittings

Exercises	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Shoveling snow	1,757	180
TOTALS:	1,757	180	0	0	0