Week 1 - Day 4. CRUISE Diet

Now for my first PV day on the CRUISE diet. That is alternating PV and PP until the target weight is reached.

Weigh in first, there is another sign of weight loss, down another 0.5 kg. so that is 3 kg of the 10, or 30% of the way. From previous experience, on cruise, I can loose 1 kilo a week, so I will now move to weekly weighs. So probably another 2 months cruising to drop the weight (early June), then another 2 months to consolidate.

Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.

Breakfast - 6.30 am
Apple cider vinegar - 2 teaspoons (dilute in water)
Mushroom omelette - made with Pureegg whites and steamed mushrooms.

When next hungry 9.00 am
Listerine breath strip
Black coffee

When next hungry 11.00 am
3 oatbran muffins

Finish first bottle of water by noon.

When next hungry have lunch 1.15 pm
Fresh vegetable noodle soup.
(Rinse half packet slendier spaghetti noodles, one half of a massell reduced salt stock cube, 1 teaspoon onion flakes, 1/8 teaspoon curry powder, 1/2 sachet natvia, 1/2 cup grated zucchuni, 4 cherry tomatoes quartered is added to a plastic Multix screw top container. At lunchtime add boiling water and microwave for 2 minutes. Stir well and serve).

When next hungry 2.30 pm
Jelly and vanilla forme yoghurt.

When next hungry 4.30 pm
150 ml Yoghurt

Dinner 6.30 pm
Apple cider vinegar - 2 teaspoons in water
Fresh vegetable noodle soup
Steak and broccoli

Supper
Baked custard
http://dukaninadelaide.blogspot.com/search?q=Baked+custard
with stewed rhubarb (cut into 2-3 cm lengths into a straight sided bowl. Cover with natvia to taste. Microwave, about a minute a stick).

Shopping list for starting Dukan

Time for another Dukan intervention.

I think a 3 day Attack, and then cruise back down to a better weight for me. If I start on Monday, I can use the weekend to get organised.

Let's look at a proposed menu and a shopping list for the week ahead (3 Attack, 4 cruise = 5 Pure protein days (PP days) and 2 days where I can add in allowable (green) vegetables (PV days). These are Thursday and Saturday.

My first decision is how to have my oatbran. I prefer to have mine as a muffin as I can pre-make it. So during Attack, I will have only 2 muffins a day, then move up to 3 a day while cruising, and then 4 when stabilising.

Here is the recipe.
http://dukaninadelaide.blogspot.com.au/search?q=Muffin
I will need to make 2 dozen for the week ahead, and then freeze them.

Next is the litre of non-fat dairy per day.
I will use some in my coffee, and there is some already in the muffins.
I will make some extra jelly to go with Forme vanilla yoghurt.
http://dukaninadelaide.blogspot.com.au/2011/01/jelly.html
as that always fills me up.

On the 2 PV days I will have some rhubarb with my yoghurt (a few sticks, washed, trimmed and chopped, splinkled with natvia to taste and then in the microwave for 2 minutes). Then add Forme vanilla yoghurt.

Lunch
I will also have 2 days where I have the salmon cheese roll for lunch.
http://dukaninadelaide.blogspot.com.au/2011/05/salmon-roll.html

and 2 days with canned tuna would be good
http://dukaninadelaide.blogspot.com.au/2012/05/canned-tuna.html

and three coldest days I will have chicken noodle soup
http://dukaninadelaide.blogspot.com.au/2013/09/chicken-soup.html

Dinner
2 nights I will have poached salmon for tea
2 nights beef (roast/steak)
3 nights chicken (thigh/breast)
For the PV days I will have some broccoli, mushrooms, green beans and cauliflower
I am keen to try this eggplant and garlic recipe
http://www.dukandiet.com/weight-loss-secrets/eggplant-recipe
and I note that more coloured vegetables are now on the list like carrot, capsicum, tomato and pumpkin http://www.dukandiet.com/low-carb-diet/food-list
which will make things much easier

I will try to start each main meal with some apple cider vinegar
http://www.dukandiet.com/weight-loss-secrets/apple-cider-vinegar-for-weight-loss

Supper is baked custard, using up my egg quota
http://dukaninadelaide.blogspot.com.au/2011/03/baked-egg-custard.html

Snack foods
for PP days, mini meatballs, chicken thighs, prawns
for PV days, celery, cucumber, carrots, cherry tomatoes.

I feel full just writing it all down.

So my shopping list (or at least what I will need to check I have):
4 litres Forme vanilla yoghurt
6 flavours of Aeroplane jelly lite
200g Oatbran
baking powder
1 dozen eggs
egg whites
Rhubarb
natvia
4 pack UHT skim milk
8 packs of Slendier Spaghetti
2x100g smoked salmon
1 tub Philadelphia extra light cream cheese
Sirena tuna in springwater
tub of plain natural non-fat yoghurt
500g chicken mince
2 fillets of Atlantic salmon
1 roast beef
1 beef fillet steak
2x500g 5 star beef mince
2 x Lilydale chicken breast
4 x 600g Lilydale chicken thighs
Moroccan seasoning
dried onion flakes
celery
cucumber
broccholi
cauliflower
mushrooms
coriander
garlic paste
eggplant
garlic bulb
pepsi max
listerine breath strips
multivitamins
apple cider vinegar
balsamic vinegar
massel salt reduced chicken stock cubes

Wish me luck!

'Flu' and keeping the weight off after Dukan

The maintenance stage of the Dukan diet worked quite well for me for over a year and then I got the flu. Not just a cold, but a 2 weeks in bed, shivering cold with fever, sore all over, secondary chest infection type of flu. After that, Dukan stopped working for me. I never really got over feeling cold, so I had to start drinking hot water to stay warm, not that I was that thirsty. I tried attacking and dieting like before but nothing substantial happened anymore.

How different this was to when I first tried Dukan. In the Dukan book there was a mention of others for whom the diet had stopped working.

6 months later I was 10 kilos heavier and on my GPs doorstep asking about my thyroid function, which was low normal, but I knew there had been a significant metabolic change in my system.

I was speaking  to a friend who had followed my lead and lost weight with Dukan and had stabilised nicely - and then they said they too got the all-encompassing flu and lost their 'set point' weight, gaining a kilo a week to be back to where they were before hand.

So I did some reading and yes, influenza, as well as other viruses, do upset your metabolic pathways.

The research was mainly in the immunology lab where cell culture metabolic profiles were analysed post infection, but there was also some animal experiments that showed that hypothalamus function was the issue.

Viruses work by inserting their nuclear material into yours and getting your cell machinery to work to  replicate it, rather than make things for you. The hypothalamus is the master endocrine gland, impacting on all the other glands - pituitary, thyroid, adrenal. So a hit to the hypothalmus can have a major effect.

I stumbled across a 'hypothalamus re-set' diet - actually a whole series of them - that seemed to have worked for me. Yes, I lost the excess weight and a new set-point for my weight has been held. I feel my systems are back to how they were before the flu attack. I think that if I wanted to lose more weight, that Dukan principles would probably work for me again.

I am warm again without having to take supplements. I get the full sensation in my stomach again when eating  [I thought I always had this - you know Christmas full -  but I think this was just pain. This full sensation is quite different, coming in at the top of the stomach and very strong].

Another sensation I am enjoying being back is thirst. I knew I hadn't been drinking enough before, but was never inclined to drink - but not anymore (and yes I checked my blood sugar and that is all good - I haven't got latent diabetes).

There have been a few people I know for whom the Dukan did not work, and now I think this could be a way forward for them.

So what are these hypothalamus-reset diets?

They are 7 week long intervention diets that include a period of 23 days where you take a supplement to open up the molecular 'doors' on the abnormal fat cells in your body and keep them open. During this time you have a 500 calorie diet - actualy, there are 24 consecutive days of 500 calories. But the mobilised fat and 500 calories work together so you largely don't feel hungry and can be quite active (although only light exercise is allowed).

There are many other rules on this diet - it is very strict. Let me give you a sample - during the 24 days of 500 calories you can not colour your hair. You can not use leave in conditioner or oils. Only oil free moisturisers. Special Crystal Deodourant. Mineral make up only -  lipstick okay. Oil free soaps.

Then there is the diet itself. Only 2 types of vegetable a day from a short list. Only 2 lots of 100g of lean protein - but different protein sources from a short list. 2 fruits from a short list and 2 tiny serves of carbohydrate (2 mini toasts) a day. There are rules about when you take the supplement, when you brush your teeth and when you can have coffee. But it is only 24 days. The other days are relatively easy, much like Dukan PV days with fruit and without the oatbran.

The first one I tried was AuGO+ (I did the 6-day detox, then the diet, and raspberry ketones) and the next one was from  Trim N Healthy (no detox, diet and Vitamin B12, maintenance drops). Same principles, different types of supplements with similar point of action, similar outcomes although the metabolic set point readjustment was highly noticable with AuGO+ and this is my preference over the homeopathic option.

What I learnt from these experiences was that taking a daily probiotic was important - those poor gut flora miss out on so much during this process. I also took metamucil capsules (psyllium) which together with slim tea, kept the system moving.

So if you are stuck dieting, why not try one of these intervention diets and re-set your hypothalamus and see what it can do for your system.

Extend your eggs

As I am an  afternoon oatbran muffin eater, I like to have eggs for breakfast rather than a galette. But an egg or 2 on its own is not really enough. Here are 2 "extenders" that I like to use in my scrambled eggs for breakfast.

Puregg Simply egg whites - I will put a layer of this in the pan first before my eggs; and Philadelphia extra light; I use about 100-150g, scoop out as smaller pieces. It takes a little mixing in the pan as you cook, but helps make the eggs smooth and tasty. 

Lasagne

Slendier Slim have released a lasagne version that I have been playing with. The product has some similarities to pasta, but is made of a vegetable called konjac and is okay to consume on PV and PP days.

The mince meat (lean beef or chicken/turkey) is seasoned (stock cube, chilli garlic etc) and cooked on a stove top until brown. Add a jar of low fat pasta sauce (Braille Arrbirrata) or a little water and 200g Philadelphia extra light cream cheese for a PP day. Set aside.

The cheese sauce is a 400 g packet of Philadelphia extra light (microwave 30 sec to be soft), mixed with about 200g plain no fat yogurt until smooth. Then stir in 2 egg whites). 

Start layering, meat, cheese, pasta, meat, cheese, pasta, meat, cheese, pasta, then cheese on top. Sprinkle with paprika. You can also sprinkle  a tiny bit of strong Parmesan cheese.

Bake 35-45 minutes at 180 degrees Celsius.  

Pretty good. The PV day lasagne with chicken mince is pictured here.

New Product review: Slim pasta

Have you missed noodles on Dukan? Now you don't have to - with a newly available product on Adelaide shelves called Slim Pasta. (Update: it has had a name change Slendier Slim).


These gelatinous noodles are made from the root of a plant called Konjac, grown in Asian countries. Being a plant, I suppose it would sit best for inclusion on a PV day. (Update: Dukan has approved these for all stages of the Dukan Diet). 

Slim pasta make two products, http://www.slimpasta.com.au/ an Angel hair and a spaghetti version (with added wheat flour). I have only ever found the Angel hair product - not sure the other is Dukan compliant. 

(Update: the lines have been extended to wok noodles, rice and lasagne).  

I have found the Angel hair product in two places, my health food shop and my local Fruit and Vegetable specialist shop, but if you are keen you can by online (30 packs for $99)! 

(Update: the product is available in most supermarkets now).  

The noodles are delicate and arrive suspended in fluid. You have to drain, wash and warm. I tipped mine into a seive, ran tap water over it and then transferred to a pyrex bowl and poured on boiling water from the kettle to cover. I left this for a minute and then drained again before including in my dishes. I have served them in various ways with some success. My favourite so far was a laksa-style dish with a spicy clear soup with prawns, greens and slim pasta as the noodles. I also served it alongside some rather hot currys and as a rice substitute. I plan to try modifying some of my other Thai recipes next.

Basically it has little taste - it is a carrier food, just like regular noodles. It feels like a firm jelly to eat. It was somewhat filling - but then so is meat. My family are happy to eat it too - but then they were surprised to see noodles again. Definitely worth a go. - Posted using BlogPress from my iPad

Location:Adelaide, South,Australia

Product review: Queen Maple Flavoured syrup

I thought I would try a new product with my Dukan pancakes. It is Queen Maple Flavoured Syrup. It is an Australian made product that I was able to buy from Coles.


It is sugar free (sweetened with Sorbitol and Sucralose), but has some carbs (5g/35 g serve) and does provide 77kJ of energy which you will need to work off some how. It certainly looked and smelt similar to Maple syrup and with my pancakes and yoghurt it made a nice change for a weekend treat.

Eggs Ham and Silverbeet for a PV breakfast

I grow silvetbeet in my garden and enjoy cutting 8-10 fresh leaves for a weekend breakfast for myself (not everyone likes greens.... but I do).

I de-stem and wash the leaves in my sink. Then, in a frypan whith a fitted lid, I add 3 pieces of Hans 97% frat free bacon or ham and partially cook and turn.



Then I add the silvertbeet leaves, roughly tearing them as you go.




Crack in two eggs, sprinkle with Lo Salt and then cover and reduce heat to medium.




Check the progress of the eggs each minute so whites are set and yolks runny.




Use a fork to push in the outer edges. Then use a spatula to plate up - the ham helps make this transfer easier. Cracked pepper to finish.




All done, delicious and so good for you too!


- Posted using BlogPress from my iPad

Goji berry cookies

Do I have a treat for you ..... It is cookies!

I had never used Goji berries before yesterday, but Elena gave me a recipe for Goji berry cookies that I just had to try. Apparently Goji Berries are the only berries allowed during dieting (but not on PP days).

GOJI BERRY COOKIES RECIPE
(modified recipe Goji berry muffins from http://mydukandiet.com/recipes/cinnamon-goji-berry-muffins.html)

6 tablespoons of oat bran
1 teaspoon cinnamon
1 teaspoon of baking powder (? optional)
2 tablespoons of goji berry
3 tablespoons of no fat no sugar vanilla yoghurt
2 eggs
2 tablespoons of Splenda or Natvia

Heat oven to 180C. Lightly spray the 12 piece muffin tray with oil and wipe. Beat eggs with sweetener until smooth texture. Mix in all other ingredients. Divide the mixture equally - only 10 mm from the bottom of each cup. Bake for 35 minutes or until brown. Allow to cool in tray.

Thankfully Elena sent a picture, as the batch I made last night were consumed by my family in next to no time.

Mousse!

Elena had a great mousse recipe that I must share. Very simple. Aeroplane lite jelly crystals are dissolved, cooled and then whisked with low fat vanilla vanilla yoghurt and chilled. I had a mango mousse tonight and it was quite delicious!

Elena makes special layer variety with jelly on the bottom and the mouse on the top. Here are her instructions.

Stage (1) Jelly.
Take 1 pack of the Airplane low calories jelly and follow instructions. It makes 500 ml of jelly. Pour into containers. Add Gogi berries (not for PP days). Make sure jelly sets in 4 hours in the fridge).

Stage (2) Mousse. Dissolve 1 pack of the Airplane low calories jelly powder in 250 ml boiling water. Let it cool down till room temperature. Add 250 ml of no fat low sugar vanilla yogurt and mix with the hand mixer until the mixture is fluffed and ~ 650-700 ml. Add on the top of your jelly.

The containers can be glass – for after dinner treats - or in plastic Glad 175 ml containers – for taking to work.


Ready for dessert...




Or to go on the road!

Miracle soup

The Miracle soup Recipe in the Dukan diet book.

It has large pieces of vegetables and you can eat as much as you like of it on any PV day.

In this batch I mixed 2 onions, each cut into 8 big pieces, four sticks of celery, cut into 2-3 cm pieces, a green capsicum cut into 8-12 pieces, 2 carrots and a large parsnip cut into large chunks, a quarter of a cabbage, cut in big pieces, a 400g jar of Barilla Arrabbiate pasta sauce, a whole red chilli, 3 low salt Massel vegetable stock cubes, a teaspoon of minced garlic and then water until the vegetables are almost covered.

This was then heated to boiling and simmered until the vegetables are soft (about 30-40 minutes). Remove chilli and serve.






- Posted using BlogPress from my iPhone

Roast Herby Chicken

Another roast chicken recipe, page 188 in Recipe book.

Had a large Lilydale chicken, peeled off the fat clumps near the cavity and washed it out and patted dry. Then in a big bowl I mixed the leaves from a bunch of basil, maybe 50 or so leaves, 3 cloves garlic peeled and squashed with a broad knife, 1 teaspoon crushed garlic, the leaves from 3 x 5 cm sprigs of thyme, the leaves from 3x 8cm sprigs of rosemary, and quartered lemon. I then pushed the mixture into the cavity and pinned shut with a skewer. I rubbed the outside skin of the chicken with a spoon of crushed garlic and lemon juice, and then sprinkled with some dried basil and set it aside to marinate for an hour (should be overnight).







I took two small leeks and 2 large carrots and cleaned and chopped finely. I then made an alfoil tray by taking a double thickness sheet of alfoil and turning up the edges and folding the corners. I popped the vegetables and some lite salt and pepper in the bottom of the roasting tin. I had some butternut pumpkin in the fridge so popped that in too.




Then Peter did the roasting outside in our covered BBQ, 160C for 90 mins or until fluid runs clear when pierced between leg and breast.





It was quite yummy for a PV meal, 9/10, but I don't think those vegetables were really compliant having chicken juices drip through them....
I served with a side of steamed asparagus which was a nice clean finish.

Rhubarb on PV days

Rhubarb is not a fruit, but a vegetable and therefore can be a Cruise PV day treat.
I wash and chop stems and put in a saucepan. Add water until just under top layer. Cover, bring to boil, stir and stew for 5 mins.

Look at how much volume you have and estimate to the nearest 500ml. An Aeroplane jellylite sachet sets 500 ml. Dissolve the required number of red-coloured jelly sachets into the rhubarb. Chill. Serve with yoghurt.

Simply delicious and elegant, 9/10.

Can also do as a brulee - rhubarb, yoghurt, sprinkle stevia/natvia and brown under grill.