Dukan Diet Updates

It’s Day 6 and I have completed the requirements for the "attack phase" which was pretty much pure protein, low-fat dairy and little else. I am happy to report this "shock" to my system was exactly what I needed to jumpstart my weight-loss. I started on Wednesday of last week, well this morning I measured myself and am down 2 1/2 inches from my hips/lower belly and 1 inch down in my waist! For 5 days, of sacrifice - I'll take it!

The wonderful thing is that my body is not craving any starches, or sweets. What was extremely difficult was not having my veggies or an occasional healthy fruit. But I have now graduated to the "Cruise Phase" which allows almost all non-starchy veggies. I have done a lot of research on this "diet", which is more of a health-plan then a diet, because to me the word "diet" implies deprivation and although some foods are now allowed - I have never felt hungry on this plan, not once - but I digress. What I have determined that works best for my body is a modified version of this Dukan Diet. This will render the best results for me in the long-run.

I will continue to limit my food intake to healthy low-fat proteins, all the no-starch veggies I want, and also incorporate a limited but healthy amount of "good fats" (i.e. avocado, olive oil, olives and one serving of low-carb fruit (i.e. strawberries, blueberries and organic apples.)  For a few weeks I will contnue to completely cut out any other carbohydrates in the form of beans, whole grains, pasta, bread and rice.

I "feel" much lighter, and have already seen the difference in my clothes and although I'm sick today and have not been able to incorporate my 30 minutes of walking or cardio that is suggested, I will make it up as soon as I get better with an hour long cardio session the remainder of the days.

This really works! Will continue to update with my progress/feedback as I go...

I leave you with a picture of one of my pure protein meals - Burger with "Fries" made with tofu:

Dukan Diet Day One

Testing, Testing. Is this thing on? Its a bit dusty, I haven't been on in eons...

Hey there. Its me - the Healthy Hottie. I am still working hard on maintaining a healthy life-style. I still exercise regularly, eat healthy and make a concerted effort to make good choices and yet I am currently alternating between sizes 14/16 misses,depending on the item of clothing.  There has been little change, which can be good but it is also bad because I want "progress." My ultimate goal is 20 to 30lbs and a size 12/14 misses across the board. That is the healthiest weight/size for me and my lifestyle.

Tired of being in a plateau, decided to shock my body into trying something new (like how that rhymes?:)
Enter the French Eating Plan Revolution developed by Dr. Dukan. The DukanDiet. I am now a Dukanite. 

My hubby and I are on Day one of the Attack Phase, which is virtually pure protein, non-fat dairy and little else. Here is how we did:

Breakfast - 2 egg omelet, one wedge of laughing cow-light cheese, 2 slices of roast beef, coffee with nonfat milk and no sugar. Yes. No sugar, not even Agave. Not going to lie, that was hard.

Snack: 2 pieces of low-fat cured ham and another laughing cow light wedge.

Lunch: Herb marinated Chicken Breast braised, one dill pickle spear, a cup of limade with stevia and fresh limes.

Dinner: 2 organic chicken sausages, another dill pickle spear.

Dessert: One non-fat cup of organic oikos greek yogurt, mixed with 1 tsp of oat bran, cinnamon and stevia.

Conclusions: Day one has been semi difficult. We are not hungry, the protein really does its job of making us feel full and surprisingly not craving any naughty carbs or sweets. (i.e. starches, desserts) but I am craving FRESH produce. I would kill for a good salad right now. Let's hope I can survive four more days without my veggies.

Will touch base tomorrow with updates.

2011 Food Diary, Day 4

Today was a very high-energy day. Was able to accomplish a lot and that always feels incredibly satisfying!!! After only three days, the hubby and I are visibly "flatter", however I plan to measure at the end of the week to verify:)

Let's get in to the details of the food:

Day 4 (February 3)

Breakfast: My breakfast choice wasn't the most filling or the best choice but it was a run out of the door type thing and I only had enough time to boil two organic eggs, brew my coffee and grab an orange.

(pictures stolen by google. forgot to take a picture of my breakfast)

Surprisingly, this breakfast held me up all the way through my morning service and my noon-time workout.

Lunch: After an intense cardio workout I was famished. This lunch I put together of one slice of whole grain bread spread with half a laughing cow cheese wedge (only 17 cals), 1/2 a swiss cheese slice, one slice of cured ham, served with 1/2 cup of italian tuna salad I made with green onion, two kalamta olives and lemon juice. a few carrot sticks and half an organic apple hit the spot!

Snack: Depending on what I've consumed, I typically don't always eat a snack in between meals. Only if my body asks for it do I give in. Today I burned little over 600 calories in cardio workout, so needless to say after about two hours of my  healthy lunch, I was once again hungry. Decided to repeat yesterday's "dessert" for my snack. This is only 170 calories but quite filling and delicious!

 

Dinner: Dinner is simmering away. Will be a  ground lean-meat, turkey, and veggie chili made with red kidney beans, zucchini, eggplant, celery and mushrooms for added texture. Served with a teaspoon (dollop) of low-fat sour cream (only 25 calories) and the hubs asked to have this topped with mozarella cheese chunks.

If I get hungry after dinner (which I doubt) I will have 1/2 organic apple with an herbal tea with no sugar.

Excercise: 50 minutes of cardio. Eleptical trainer intervals on high resistance and high speed. 600+calories burned. 

And that's all for now folks:)

2011 Food Diary, Day 3

(sorry, this was supposed to be posted last night but I was exhausted and decided to hit the sack early:)

Great day overall. Busy, but was able to incorporate 40 minutes of intense zumba cardio and stuck to our eating plan.

Day 3 (February 2) 

Here is the breakdown.

Breakfast: The hubs worked from home today (he gets to do so twice a week, always a treat for me) and I stayed home to work on some projects for my business. We both woke up quite hungry and he offered to whip us up some delicious omeletes. Mine was made with two organic eggs, spinach, green onion, mushroom and a half a slice of swiss cheese. Served with one slice of low-sodium bacon. Quite filling and delicious!

Lunch: Always thinking of ways to save time and economize, I typically make a large dinner than can be saved as left-overs and eaten for lunch the next day. This was the case with the delicious chicken soup I made Tuesday night, it reappeared again for lunch and was even yummier on day two.

Dinner: Shrimp and Flounder Ecuadorian Ceviche. There is truly no better, fresher way to eat fish and shrimp than to make it into a delicious and healthy Ceviche. It is so easy to do as well. 1/2 pound of thawed large shrimp with shell, 1lb of flounder cooked with spices, garlic, cilantro and salt and peppper (only takes about 7 minutes for the fish and shrimp to be done), finely sliced red onion, washed and marinated in the juice of about 3 lemons, eeoo, and the water of the drained seafood. also contains chopped tomato, cilantro, avocado, salt and pepper to taste and I add diced jalapeno for kick!:)

Dessert: This is a 170 calorie dessert with no fat and no sugar and it is divine. 1/2 cup of nonfat greek yougurt, 1/2 cup of frozen bluberries, 3 or 4 walnuts. sprinkling of stevia and cinnamon. This is what it looks like all mixed up, I will post a better picture of it in the later post I am making to cover today's meal plan.

Excercise: 40 minutes, 500 calories burned in Zumba Cardio and weights.

2011 Food Diary, Day Two

Today was a bit more challenging than yesterday, perhaps its because I didn't sleep as soundly last night, or because I'm starting to feel the beginnings of the dreaded PMS wrath.  Regardless,  my energy levels were definitely not as potent as yesterday..... I skipped my workout today because my body asked it of me. I've noticed that in the past, when I ignore my body and force an intense workout from it, it usually punishes me with a bout of sinus infection that leaves me incapable of any excercise for a week!

To avoid this vicious cycle, today I excercised (pun intended) good judgement and rested. I did however stick to my low-carb plan. Here are the details:

Day Two (Feb 1st)

Breakfast: Same as yesterday's but this one was on the go. Used the same container my FAGE nonfat yougurt came in to take it with me. This breakfast is very healthy and filling but after two hours, you will need a snack. For snack I ate an orange, pictured below:

Lunch: The left-overs from yesterday's yummy dinner. Turkey patties and brocoli/cauliflower mash and a side of delicious salad made with romaine lettuce, onion, tomato, cucumber and kalamata olives.

Dinner: A delicious, healthy, warm and comforting chicken and veggie soup. Organic Chicken Breasts, organic chicken broth, red cabbage, red peppers, cauliflower, sqash, eggplant, spinach and lots of fresh herbs and spices. It was quite delish! Served with a slice of whoel grain bread and my 1/2 cup of POM juice (in my Puerto Rico coqui mug:)

Dessert is same as yesterday, 1/2 of an organic apple and 5 almonds.

Tomorrow is a new day!



2011 Food Diary - Day One.

Sorry for the small hiatus. I'm not going to bore you with excuses. I have not had any motivation to update the ol' blog for quite some time...

This does not imply however that I have not continued my health routine. That never truly ceases. Not even when I reach my ideal weight and size, because then its maintenance time. I am pretty much the same size and weight as the last "vlog" posted below. I have varied about 5-8lbs since that video was recorded and posted, some weeks I am heavier, some lighter, all depends on the time of the month. In general however, I have pretty much stayed the same. I’ve had some health problems to blame, hormonal shifts that suck my energy and deprive me of my beloved and intense cardio workouts. Probably the  main culprit of my plateau. However, never one to give up, despite the challenge that might arise, here is my plan of attack!

2011 Health and Fitness Goals:

1. Achieve all A's in my health report card. Want very low and healthy numbers in everything from my cholesterol (which is under 200, but could be lower) to my sugar and glucose levels. Also want to keep a higher metabolism (last time I tested it was at very good.)
2. comfortably fit into a pair of size 12 or skinny jean size 14s. (I have one pair of size 12s that fit, but I want to be able to fit into most normal 12s. Its the right "size" for me. I am still teetering between regular 14s and some smaller 16s thanks to my large behind:)
3. Lose between 20 -25 lbs or reduce at least 10-12 inches all over my body, whichever comes first. However, I really like my friend Vero's philosophy, its more about just feeling completely satisfied and happy with myself and full of energy more than a number on the scale.
4. Drink at least one of my incredibly healthy green juices a day. (lately I’ve been slacking off to 2 or 3 a week.)
5. Stick to cardio and strength training at least 6 days a week but make it fun, interesting, and always switch it up.
6. Keep a food journal.
7. Drink lots and lots of water.
8. Use positive self-affirmations and feel proud of my accomplishments along the way.
9. Get to bed by latest 11 p.m. every night.
10. Accomplish all of this by latest June 2011.

In order to stay true to number 6. Today I decided to document my food diary with pictures for a whole month. From Jan 31st (since its a Monday)  to February 28, I will be documenting everything I eat and drink on a daily basis. The hubby and I have commenced a modified eating plan (I refuse to use the word diet, or to mentally restrict myself with it's definition). We have called it the European Low-Carb plan. It is not an extreme low-carb plan like Atkins or South Beach. It is reasonable, delicious and varied. It also has been known to help some lose up to 10lbs in 2 weeks! It is high on protein, veggies and certain fruits. It allows for  olive oil,  yougurt, cheese, olives, nuts, and real, organic whole grain bread (we will begin to make our own soon). It also allows for certain juices, squeezed fresh from the fruit, herbal teas, coffee and stevia.  It does not allow for any refined or processed carbs or any white bread, pasta, white rice, potatoes, sugars of any kind - includes none of my beloved brown rice either. It allows for a plethora of food combinations and delicious recipes and I am excited to share and document my menu with you below:

Day One (Jan 31)

Breakfast: 1 cup of non-fat Greek yogurt, 1/2 cup of oatmeal, cooked in water, 1/4 apple, diced, 3 small frozen chunks of mango, handful of walnuts and a little stevia and cinnamon. 1 cup of coffee, black.

Lunch: 1 1/2 cup of shredded romaine lettuce, 1/4 finely diced red onion, 1 small romaine tomato - sliced, 1 boiled organic egg - sliced, 1 piece of cured ham - shredded. 1 mozzarella stick, cut into chunks. Vinaigrette made out of balsamic vinegar and extra virgin olive oil (evoo.) 1 piece of toasted whole grain bread.

Snack: Green juice made out of carrots, broccoli, kale and half an orange. 3 almonds.

Dinner: Two small ground turkey patties made with diced onion, green pepper, mushroom, garlic, organic multi-herb seasoning, salt, and pepper, cilantro.  Topped with one slice of low-fat Swiss cheese (one of the lowest-fat cheeses.) Cauliflower and Broccoli mash made with salt, pepper and 1 tablespoon of low-fat sour cream for 2 servings of mash (only 50 calories.) Blanched Zucchini and a few tomato slices, 1/2 cup of POM juice, made from 100 percent concentrate pomegranate. no sugar. no chemicals or preservatives.

Dessert: 1/2 organic apple and 5 almonds and a cup of herbal tea with no sugar. (sorry no picture of that.)

I apologize about the poor quality of the pictures, they are all taken with my Blackberry. As I plan to do this at least 5 days a week I will be using the most convenient method to document,  which is my mobile phone!

Exercise: 40 minutes of Cardio.

End of Day One. Please comment away and let me know if you like what you see and hear:)

My "Perfect Imperfections" Update Video

Hello lovelies! So sorry for my absence from my health blog. I have been very busy combined with being sick - no time nor energy to film a video, let alone upload it.

However, I decided to get back into the swing of things and start my latest weight-loss vlog update with a twist. Inspired by a "tag" that many of  my favorite youtube make-up gurus are participating in - I decided to list 3 of my imperfections, the things I like least about my appearance that I am working on changing/improving -  but also, and more importantly,  sharing the three things I like most about myself. I am encouraging all of you readers to do the same and share with me in the comments where I can view your video response:)

A few disclaimers:

• sorry, no time for editing, your going to have to view this video tilting your head, lighting is also not the best, nor is the angle, oh well. I have continued to lose inches/pounds slowy but surely and continue to work towards my goals:)
• i have been sick for the past couple of weeks and my raspy voice is evidence to this:)

Hope you enjoy and can't wait to see your perfect imperfections!

xoxo