Category Archives: Update

Dukan Diet: Food Substitution

03 Friday Feb 2012

Posted by in baking, Dukan Diet, recipe, Update

≈ 4 Comments

I’m on the third phase of the Dukan Diet, which means I can have a few more foods than on the previous phase.  I’m really enjoying this phase much better, and I am still losing the weight.  Not as fast as in the first two phases, but that is all right with me.

I was looking through a recipe book to find a whole wheat pizza dough recipe (because tomorrow I am having a celebration meal of home made pizza – I’m excited) and I found a good muffin recipe.  They taste good, but one does have to remember they are a very healthy recipe.  If you are looking for a muffin filled with sugar this is not the right recipe for you!

Applesauce Pumpkin Muffins

Can you see how healthy they look.  They are from “The Eat-Clean Diet Cookbook by Tosca Reno.  I picked it up last Spring when visiting a friend in Muskoka.  I browsed through the book and it seemed to have a lot of healthy recipes in it, so I was sold.  I think
this is the first recipe I’ve made from the book … it’s a start.  I know you want to run right into your kitchen and make these yummy healthy muffins, so I will share the recipe with you and my recommendations after making them myself.  I feel like I can substitute one of these muffins for a piece of bread that I am allowed in this phase.

Ingredients:
1 c old-fashioned oatmeal, not instant
1/2 c unsweetened applesauce
1/2 canned pumpkin
2 large egg whites + one yolk, lightly beaten
2 tbsp + 1 tsp canola oil
1/2 cup of milk or milk alternative or 1/2 c apple juice
1 tbsp double-acting baking powder
1/2 tsp baking soda
1 tsp cinnamon
1/4 tsp ground nutmeg
1 tsp pumpkin pie spice
1/2 c amaranth or quinoa flour or flour of your choice
1/4 c whole wheat flour
1/4 c maple sugar flakes
1/2 c dried cranberries or raisins (optional)

Preparation:
1. Preheat oven to 375F/190C. Line muffin pan with paper or silicon liners or coat with cooking spray.  (Let’s face it, paper is the easiest way to go for clean up after!)
2. Combine oatmeal, pumpkin, applesauce, juice or milk, eggs and oil.  Mix until all ingredients are blended.
3. Measure and mix all dry ingredients.  Make a well in the centre and pour wet ingredients into dry.  Add dried fruit if using.  mix until dry ingredients are just moistened.  Fill muffin cups 2/3 full.  Bake 15 – 20 min or until lightly browned on top.

Suggestions:
The book suggests to have some light cream cheese with them.  They seem to be like they would be a good breakfast treat.

My Recommendations:
The only thing I did differently to the recipe is that I forgot the extra 1 tsp of oil.  I also used fresh-frozen cooked pumpkin instead of canned.  I used skim milk.  I used normal baking powder.  I used flax flour as “your choice”.  I didn’t have maple sugar flakes but I had maple sugar pearls, so I used some of those but I didn’t use a full 1/4 cup, so my muffins have very very little sugar.  You could leave out this step or if you don’t have the flakes you could probably use real maple syrup or honey instead.  I will try one of those options next time.  I also did not add any raisons or cranberries.  Mine took about 25 min to cook.

Dukan Diet Consolidation Phase Update:
I don’t have much new to report but that I am 9 lbs away from my goal weight.  How exciting is that?  I went to the grocery store today to buy 1 thing and came out with one thing not even thinking about buying chips or any of that junk (even thought it still tastes good).  When this phase is over all that is left is the last phase that is there for the rest of my life – 1 protein day a week.  I’ll be glad when I get to that phase.  It’s not too far off now.  It definitely has been an interesting process for me.

[This is part of the Dukan Diet series.  Check out the rest of the posts by clicking HERE.]

Dukan Diet: Consolidation Phase

27 Friday Jan 2012

Posted by in Dukan Diet, Update

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It’s been a week since I have been on the Consolidation Phase for the Dukan Diet.  That’s the third phase, if anyone is following.  I must say I enjoy being on this phase a lot better!  I feel less constricted with eating.  I ended up using my 1 celebration meal on Monday night with Delissio Pizza.  Although, going on this phase has made me realize that I still need to be careful as I choose what I eat and make wise decisions.  It could be that fact that I am adding things back into my eating plan that I haven’t had for a while and this is an adjustment week for my body or that now I know what foods cause me to gain weight – bread, carbs, and other stuff!


2 Carb Meals
My first one was on Saturday at Tim Hortons.  I had a bowl of beef noodle soup.
My second one was on Wednesday.  I had a big bowl of spelt spaghetti .  It was really good.  I probably ate a little too much of it.  Mmmm… pasta.

1 Celebration Meal
On the first half of the consolidation phase you are only allowed 1 celebration meal per week.  I had mine early in the week – on Monday.  It was a Delissio Pizza.  You can take as much as you want on your plate and it can be whatever you want.  The only catch (there is always a catch) is that you can’t go back for seconds.  And guess what, I didn’t!  Win!  I did eat three slices though.  But it was delissio!

Fruit
I have been having 1 apple a day.  Yum!  I have some grapefruit in the fridge I need to eat up too.  That will be tomorrow.  Except on Wed night I hadn’t had a fruit yet so I had a grapefruit.  It was so juicy and delicious.  Half of it I squeezed and drank the juice, the other half I ate like you would regularly eat a grapefruit.  When I was a kid I would load it with so much sugar that you wouldn’t be able to see the grapefruit through the stuff.  Now I am happy to say I enjoy it better without any sugar at all!

2 Slices of Whole Wheat Grain Bread
I found some in the grocery store.  It is a little chewier then normal whole wheat bread, but it is still good. Hello, you are talking to the girl who bakes with whole wheat flour so I think I can handle a little extra grain in my bread.  Yes, there is a difference.  I’ve been having a sandwich almost everyday, or a slice with some eggs in the morning.  It’s so nice to eat sandwiches again.  But, I don’t think I could get away with eating more bread then this in one day.  I do remember when I was away at a Bible College for a year, they had bread at every meal … which I probably ate it at 2 out of the 3 meals in the day.  That year I gained 15 lbs.  I’m sure it wasn’t just the bread, but I am now aware that putting too much of it in my body is not good, even if it is whole wheat grain.

Protein Day / Weight loss … or should I say gain
On Thursday’s I have a protein day.  This is recommended by Dr. Dukan.  Even when I am done this phase I am suppose to have this day for the rest of my life so that I will maintain my true weight.  I thought I was going to have a hard time through the protein day since I hadn’t had one for a while and I was enjoying eating some of the new foods.  But I made it through the day (besides the 1 bite of lasagna I took from the supper for the “other” people in the house).  This morning I was 1.6 lbs lighter.  This is important to me because throughout the week I didn’t loose any weight.  I know that Dr. Dukan says weight loss will slow down, but I was hoping for at least 1 lb.  In a sense I got that pound, but in another way I didn’t because I actually gained 3.4 lbs by Thursday morning.  There are many factors that can play in this weight gain and with today’s weight is really only 2 lbs in the end, but It would have been nice to have at least stayed the same weight.  This week has showed me that the protein day that works as a detox day is important for me.  I will say I’m not going to get all worried about those 2 lbs because I feel a heck of a lot better then I did 26 days ago when I started this thing!

At this very moment I can say that I am happy where I am and the success that I have made.  Did you know that I have gone 26 days without chips!  That is huge for me!!  Win!

Oh, quick story about the Gingerbread Man.  You might have caught it on FB, but for those of you who didn’t I will share it before I close off this lengthy post.

I made probably the most healthy gingerbread men (a future post will have the recipe) you can get for class this passed week because we were talking about sin and humanity in Theology class.  I called the cookies “little sinners”.  So of course I had to eat one to be sure that they were edible for other people.  The next day I went to class and came home without any cookies.  But there were a few that I left behind for a certain someone in our household.  I was craving for something….anything that I could get my hands on.

I thought, “Just eating a head of one will be ok.  I ate a full one last night, so a head won’t be bad.”  My sister was in the kitchen.  Talk about keeping me accountable.  Sometimes we are each others will power!

“What are you doing?”

“Nothing…it’s just the head.”

“NO!  Spit it out.”

So I did.  I spit it out right onto the floor.  I was actually trying to spit it at her but it got caught between my lips and feel to the floor instead.  Not because I was mad, I just thought it would be funny.  We did laugh…. a lot.  Something that you need to do while on this Dukan Diet journey!

How do you face temptation, whatever it is?  You know what to do, leave me a comment below! I would love to hear from you.

[This is part of the Dukan Diet series.  Check out the rest of the posts by clicking HERE.]

Dukan Diet: Cruise Phase

07 Saturday Jan 2012

Posted by in Dukan Diet, Self Improvement, Update

≈ 6 Comments

My last day of the Attack Phase went well and Friday I started the Cruise Phase.  It was great!  Wanna know why?  Since you are reading this post, you probably do, or you are just really bored that you want to read about this crazy Dukan Diet that I am on!  I GOT TO EAT VEGGIES!  I know, I was only without veggies for 4 days.  But it was a huge deal and made me miss veggies a lot.  I also miss fruit, which I get to eat in the third phase – the Consolidation Phase.

Total pounds lost during the Attack Phase: 4  (only .2 lbs for my last weigh in on the phase)
The overall loss – that is very exciting for me!

What’s is this Cruise Phase I have been hyping up?
 The Alternating Protein Diet – Protein + Vegetables.
This phase will take me to my true weight.  I’m well on the way too, even after 1 day!  Which is very exciting.  I am also preparing myself for days that I might not loose or even gain, as Dr. Dukan says could happen because of adding in veggies.

Veggies
I’m allowed all cooked or raw veggies, without restriction of quantity, time of day, or combination.  But veggies considered starchy are forbidden: potatoes, corn, fresh or dried peas, beans, and lentils.  No rice, quino, badly, wheat berries (not sure what that is), millet, and other grains are not allowed.  Those are the restricted veggies!

I can eat them raw, boil them, steam them, or bake them.  The only catch is I can’t use any oils or butter.  No dressing either!  I don’t mind except it is nice for a salad.  Dr. Dukan says, “an ordinary salad bowl containing two heads of lettuce and 2 tbps of oil, the salad accounts for 20 calories and the oil for 200 calories, which is why so many edits based on mixed salads fail.”  I’m not allowed to prepare green veggies with no more than 1 tsp of vegetable oil.  He does give a recipe for a vinaigrette (mustard, balsamic vinegar, vegetable oil) and a yogurt dressing (nonfat plain yogurt, mustard, vinegar).

Dukan also cautions the quantity of carrots, beets, and artichokes that I can eat, as they have a little bit more sugar than other veggies.  He says that if my weight reaches a plateau to reduce or eliminate these three veggies until my weight loss starts again.

This means still no COOKIES (or sweets or chips).
Last night I was eating supper with some very special people and one person decided to have cookies.  The Chocolate chip kind from Superstore that are so utterly delicious!  They were frozen so it wasn’t quite as tempting until he heated them up in the microwave.  Mmmm… the smell.  Beside me were a bowel of cucumbers.  So I had one and said, “It’s round like a cookie.”  We laughed because I was trying to make it  feel and taste like a cookie but the only thing that made it similar was the roundness.  Oh well, I survived and the temptation fleeted and I won … not the cookies.  Huge, very HUGE step for me!

I need to include 2 tbsp of oat bran a day which I will in the galette (like a pancake).  I also need to up my exercise from walking 20 min/day to 30 min/day.  I must admit that I haven’t been walking everyday.  Thursday night I did 20 min on the Wii doing the stepper while I watched Grey’s, but that is about it.  It does help that 2 out of the days I worked which is physically demanding.  I really need to step up the exercise and do it!

I can also have all the same foods that were in the Attach Phase.

There are four different alternating patterns you can follow on the Cruise Phase.  I am going to try the 1/1 rhythm.  This is 1 day of pure proteins followed by 1 day of veggies + proteins.  Dr. Dukan suggests this as it is easier to follow then doing the 5/5 rhythm which is more for people who have a lot to loose and more hard core.  That’s not me.  Later I might switch to the 2/7 rhythm depending on how the weight loss is going.  This includes 2 days of pure proteins per week, on Mondays and Thursdays, followed by 5 days of no particular diet but avoiding any extremes (I would probably make these veggie + protein days).     Dr. Dukan says, “This is the diet that best suits some women with cellulite, who are slim on top but heavy around the hips and the thighs especially.”  This definitely is me!  The fourth way is the same as the last one but it is strictly 2 days of protein (Mon & Thurs) and 5 days of proteins + veggies the rest of the week.

For now I am doing the 1/1 rhythm for the first week.  I will re-evaluate next week to see if I will switch to another rhythm.  According to the book and website it will take me about 2 months to reach my true weight.  Then I can move on to Phase 3 – the Consolidation Phase (I can incorporate fruit again!).

What tempts you when you are trying to healthy?  Is it chips, chocolate, ice-cream, candy, french fries?    Let me know by leaving a comment below.

[This is part of the Dukan Diet series.  Check out the rest of the posts by clicking HERE.]

Dukan Diet: Attack Phase DAY 4

06 Friday Jan 2012

Posted by in Dukan Diet, Self Improvement, Update

≈ 5 Comments

I am thankful that today is the last day for the Attack Phase of the Dukan Diet.  I’ve had enough hamburger and I am looking forward to having some veggies tomorrow!  A turkey is going in the oven tonight and there is a lot of fish and chicken in the freezer.  These meats I can handle and I love, so that is good.  Tomorrow you will learn all about the Cruise Phase.

Pounds Lost:  1.6 lbs for a total of 3.8 lbs.  Tomorrow morning is my last weigh in for the Attack Phase.  I’m sure I will be over the 4 lb mark.  I wonder what my weight will be?

How I felt today:  Today was good because I didn’t go anywhere.  I was home, which makes the Attack Phase easier to regulate.
Although I did realize that I need to eat throughout the day so that I don’t get hungry.  That is when temptation to eat something “bad” for me comes into play.  I did feel hungry once today, but that is because I hadn’t eaten enough to keep me full or I should say enough times throughout the day.  Eating a lot of small meals and drinking lots of water through the day keeps me full, but today I just didn’t do that.  I will make sure I am eating more and drinking more water too.  I think because I didn’t do this it has kind of thrown my day off for eating wise and feeling hungry.  I must eat more!  With that said, today was a much better day than yesterday.  Sorry, no crazy stories for you today.

Todays Menu:
Breakfast:  I slept in… so there wasn’t breakfast.
Snack:  Did I mention I slept in!
Lunch: Poached egg, chicken strips, and pickles. (We are only allowed to have a certain amount and after that point they are considered a veggie.) I made the chicken strips the night before using the oat bran and herbs as a coating.  So this morning I didn’t get to have a galette.  Perhaps if we kept a better eye on the chicken strips we would have gotten them out of the oven earlier so they weren’t so dry and crunchy!  Next time less cooking time.
Afternoon Snack: I don’t think I really had one – hence the hunger by supper time.
Supper:  Seafood chowder
Evening Snack 1: Lemon Meringue fat free yogurt (I still haven’t heard from any of you if there is another fat free flavoured yogurt out there for me!)
Evening Snack 2: Imitation crab

Tomorrow I start the Cruise Phase, as I already mentioned.  This I am excited about.  I found out that I am working again tomorrow, so I am very glad that I can have veggies in my lunch!  I would like to crunch on a veggie right now, but I will wait.

In the evening I will post the final weigh in and about the Cruise phase.  I will tell you that in this phase I alternate protein and protein-veggie days.  I am limited to certain veggies, which is ok because I like pretty much all of them.  To find out what veggies I can and can’t have and more about this phase be sure to look for my update!

What kind of diets have you tried?  Did it work for you?  Leave me a comment below.

[This is part of the Dukan Diet series.  Check out the rest of the posts by clicking HERE.]

Dukan Diet: Attack Phase DAY 3

05 Thursday Jan 2012

Posted by in Dukan Diet, Self Improvement, Update

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I would like to tell you all that I am glad this phase only lasts 4 days for me and on Friday I can eat veggies!  Now on to Day 3!

Pounds Lost:  Down 1.4 lbs this morning from yesterday for a grand total of 2.2 lbs.

How I felt Today:
I had to work (cleaning houses) which is a little rigorous so I was feeling a little bit tired at the first house. Maybe not so much tired, but weak.  I was talking with my partner in crime and she said she read that sometimes if you have low blood pressure to not drink the required amount of water because it flushes away the salt your body needs. (I haven’t read that yet.)  I’m sure that my body hasn’t been getting enough salt and I have definitely been drinking the required amount of water and more.  I haven’t been officially diagnosed with low blood pressure, but a specialist did tell me that my blood pressure is lower when I am standing.  Anyway, half way through the first house I had to get some water and I had a little snack of yogurt to pull me through.  After we were done I was able to have lunch and I was fine for the rest of the day.

I seemed to be less hungry today, except when I got home from work.  I was definitely craving chips and cookies today!
I had to go to Canadian Tire to pick something up and it was tempting to get something, especially because I was hungry.  But I refrained!  Success.  Then I got home and was hungry so I had some left over salmon (which later I found out was made in oil and flour – that wasn’t suppose to be for me!  Oops!).

I cooked my supper and just as I picked it up I dipped it on the floor and it went flying all over the place!  On the stove, the side of the freezer, up my sister’s pant leg and the dog was quick to dig his nose in and eat it up!  I through my spoon on the floor and said, “I hate this diet!”  Ok, I don’t hate it and I might have been a little bit over dramatic.  I was just really looking forward to eating my supper.  I remade my supper and was able to enjoy it (although a person can only eat so much hamburger).

My evening went well and I didn’t find myself wanting anything more.  I had a little snack later in the evening, but it was good.  Chewing sugar free gum helps too!  We are allowed to drink pop like Coke Zero.  I decided to get one today when I was having my cravings at Canadian Tire.  It didn’t help since I don’t really drink pop and when I do I usually eat chips or something like that with it.  So I think I associated the pop with junk food.  Not a good thing!

Now I am going to head to bed and start the day again.  But tomorrow is Day 4!  My last day on the attack phase!  How exciting.  Friday I can eat veggies – but as I read tonight only certain ones.  That’s ok with me!  I’m game.  I’ll fill you in on the Cruise Phase on Friday.

Today’s Menu:

Breakfast:  Dukan Galette (see DAY 2) and some turkey bacon (which I don’t get tomorrow because I used my daily portion of oat bran on home made chicken strips).  I love this little galette, it is pretty tasty.
Morning Snack: Fat Free Lemon Meringue Pie Yogurt (we can have flavoured yogurt but not with chunks of anything in it).  If you can find me another flavour like cappuccino that is Fat Free you would be awarded the title of Being Awesome!
Lunch: 1/2 can tuna mixed with dill and greek yogurt, boiled egg, slice of fat free cheese
Afternoon Snack: salmon steak (I don’t think it will make a huge deal that it was cooked in oil n flour…I hope.  Wish I had of known!)
Supper:  Hamburger with salad herbs and Mrs. Dash mixed with greek yogurt and a fat free cheese slice.
Evening Snack: the meringue yogurt and a little bit of seafood chowder Dukan style.
Liquid: coffee, tea, Coke Zero, and lots of water!

*Exciting Stuff*
My friend who is doing this with me is also writing about her experience on this diet.  She has a bit of a different take on it so be sure to visit her blog and encourage her!  She has posted some information about the diet, recipes, and what her journey has been like!  Visit Life as a Suitcase

[This is part of the Dukan Diet series.  Check out the rest of the posts by clicking HERE.]

Dukan Diet: Attack Phase DAY 2

03 Tuesday Jan 2012

Posted by in Dukan Diet, Self Improvement, Update

≈ 6 Comments

First off, sorry this post is so late in the evening!  I ended up going out for the afternoon and evening, which made for a very interesting time!

A few things before I get to how Day 2 went.  If you are contemplating doing this diet, please read the book!  Don’t just follow this blog.  I am leaving a lot out! Also, please make sure you listen to your body!  If you are not reacting well to the diet, stop!

I know I will be listening to my body, as I am not a huge meat eater in the first place.  That is why there are some meats I won’t be eating.  I will probably focus more on chicken, turkey, and fish as red meats don’t always settle right with me if I eat too much of them.  Gotta remember I get to eat dairy and eggs too!


I am glad I only have to do the Attack Phase for 4 days.  This phase can last from anywhere from 1 – 10 days depending on how much weight you want to loose.  The book and website helps you determine your true weight, making sure it is a realistic goal for you.

I also have someone who is doing it along side me, so we have accountability to each other.  This person has been on it for a bit now, but is redoing the attack phase with me.  I think it would be hard to do it on your own.  Especially when everyone else is eating everything else!  It makes me feel for the person who started it before me!

Now on to how my day went!

Day 2 is over!  Only 2 more days to go in the attack phase!  This morning I stepped on the scale and I am down .8 lbs.  (Please be sure to notice the . (point) before the eight before you get all crazy and think I lost a whopping 8 lbs in 1 day!)

Today I felt normal.  More visits to the bathroom as I have been drinking a lot more water than normal.  Now the eating was interesting along with a visit to the grocery store and already wanting the yummy foods there and I’m only on Day 2!

Here was today’s menu:

Breakfast: Chicken bacon and a Dukan Galette – it’s like a pancake which has oat bran in it. I can have one galette each day. 
Lunch:  Chicken breast with no fat cheese slice on top (it was pretty good).  We are not allowed to use oil or butter so this was done on George (you know – the grill).
Afternoon Snack:  Homemade beef jerky (I mentioned this in yesterday’s update).  It was pretty good, although a bit on the salty side.
Supper: sliced roast beef and no fat yogurt.  This was the interesting part.  I had supper prepared but plans ended up changing so I had to find something to eat at the grocery store.  A small selection on this phase when you don’t have access to cook anything.
Evening Snack:  a nice large boiled free range brown egg (our eggs from the back yard!)

Today was a much longer day, and I am tired.  Although, that could be because it is 1am!  I do have a headache again tonight, but I didn’t get it until after watching War Horse and I cried at the end and then the headache appeared (Have you ever had a headache after crying?  I really cried.  Shoot me!  The movie really got to me, ok!) … and did I mention I’m tired from being up late?

What does tomorrow bring?  I have to work cleaning houses which is pretty physical work.  Hopefully I will find enough fuel in my food to keep me going throughout the day.  I’ll let you know how it goes tomorrow night!

Now, I need to get to bed so I can stay awake during work tomorrow!

Thanks for following my progress!  It is definitely encouraging and helping me to stick with it!

[This is part of the Dukan Diet series.  Check out the rest of the posts by clicking HERE.]