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Monthly Archives: September 2011

Duukan Diet Blues Continue, Pure Protein Faves

Day 57   PP                   176.8                                               Thursday                  September 29, 2011

Daily Loss:   Gain 1.8 lbs.     Thanks Prednisone
Total Loss:  29.5 lbs
Wt. to go:    22.5 lbs

Sorry I have been away trying to catch by breath.  The scale is yo-yo tripping and will for the next two weeks.  I read the chapter about menopause since my med is a  hormone and figured that would help me.  I am staying on the program and not changing it.  It will work out in time.

I have been trying to figure out what are my favorites for PP days.  I like to have in the frig jello made with NF Greek yogurt.   I tried cooking microwave turkey bacon till crisp and dry and they were a good snack to carry along for a shopping trip or extra with meal.

My favorite meat is pork tenderloin (unflavored) that I get at a good price at Costco.   I cut it up and freeze it.  So easy and tasty.   (I brown it then add a shallot or some onion, simmer in ginger ale or cherry flavoring in water.  I make a double batch because it is so good cold to snack on the next day. )

My all time favorite pp supper is French toast  (see September 3,2011)  made with Sunshine souffle (see August 13th) with Canadian bacon and NS caramel syrup.   One souffle makes enough for 4 meals of french toast. Oat bran cookies are wonderful but I have gotten in the habit of having them in the morning.

I am defrosting chicken tenders to make Tandoori Chicken.  The tenders will marinate quickly and Sunbrand has a powder that you add to yogurt, lemon juice (and more yogurt to skip the oil).   Then cook under the broil.  Sounds good with a side of microwaved bacon.  I like Sun Brand. No coloring in this either.  Serve with fresh lemon.  Edited to give results.  Too too spicy.  I will go back to my recipe of marinating in lemon, mustard, and yogurt.

Since we must eat our two tablespoons of oat bran a day and everyone loves Galettes, here is a new one.   I copied this from Vicki C’s website.  I think we could make them with 1 tablspoon of  Oat bran and have them with meals.  Prefect pure protein heaven.   The added notes are from Vicki.

Here’s the recipe:1 egg white (I used Egg Beaters)
2 Tbsp oat bran
2 Tbsp fat-free, low-carb vanilla yogurt
2 tsp sweetener (I used Splenda)
1/2 tsp unsweetened cocoa powder
Torani sugar-free hazelnut syrup (to taste)
1) In a small bowl, beat egg. Add remaining ingredients, then mix.
2) Pour mixture into a heated nonstick pan (medium heat), and cook for 5 minutes. Flip the galette and cook for another 5 minutes.

Perhaps I had the heat on too high, but my galette actually cooked in 5 minutes total (i.e., 2.5 minutes — rather than 5 minutes — per side). Overall, I thought it tasted great — the galette was light, fluffy, and full of hazelnut goodness. Next time I might add a little more cocoa powder, but still thought it was awesome.

I’ve heard that the galettes freeze well, so if I’m not too lazy, I might make some in bulk, freeze them, and enjoy the fruits of my labor for days to come… 🙂

Oh I can not forget Vicki’s choclate eggs with NS chocolate syrup.  Pure Protein Delight.  See September 19th.

Please share and tell me about your Pure protein Favorites.  Some mornings I groan at opening up that frig, every other day to be exact.

Edited spelling, date, and added current weight.

Dukan Diet Blues

My scale shows that I am losing but the Doctors scale says no.  I do not know what to do.  But I am ill and now on predinose.  The medicine that always has me gaining 10 lbs each time I am on it.  So I will go back to bed and not worry about the scale difference of 20 lbs.

I will stay on the diet and will do my best.

Dukan Diet Love Those Chocolate Cookies


Day 54   PV          Wt 175                    September 24, 2011

Daily Loss:   0.7  lbs.
Total Loss:  31.3  lbs.
Wt. to go:    20.7  lbs

Yesterday I was interrupted while posting and did not get back to finish it.  I had an invite by a friend  to a coffee and apple pie get together to say thank you to volunteers.  Her husband passed away last week so I could not say no.

I made the bran cookies to take them with me and serve them as an extra item (Lagniappe (lan’ yap) New Orleans language).

Everyone  said they liked them.

True some people were polite.  (“I would not like to eat them everyday.”)

The cinnamon cookies and chocolate cookies were made about the diameter of a quarter.   And yes,  I ate two cookies  and drank one quart of ice water.  It worked out great.   I had given my self permission to eat extra bran since two cookies  equaled  one scant teaspoon of oat bran .  I was hungry and since I am battling this lung infection I had to eat.

I do not get invited to functions or to people’s houses to eat.    Sis warned me that when you used napkins to blot sauce or oil off of food,  it gets ugly fast.  So ugly it takes everyone’s appetite away.   Yours included.

Tough gig having to eat out as part your career.

Dukan Diet Style Pina Colada

Day 53   PP            Wt 175.7                September 23, 2011

Daily Loss:    0.4 lbs
Total Loss:  30.6 lbs
Wt. to go:    21.4 lbs

Breakfast:   Bran cookies and Coffee

Lunch:   Hamburger  (sweet and sour), glass of skim milk

Snack:   Pina Colada frozen milk shake

I loved my Pina Colada tasted so good and was so satisfying that I have to post the recipe. What a wonderful PP day treat.   If you make it differently or have changes, let me know.

Pina Colada Dukan Style

1 cup of fat-free milk

scant 1/4 cup fat-free powered milk

1-2 tablespoons of fat-free unflavored Greek yogurt

1/2 splenda packet or to taste

1 -2 tablespoons Pineapple  syrup flavoring sugar free  (I use DaVinci )

1-2 tablespoons Coconut  syrup flavoring sugar free  (I use Torani)

1-2 teaspoon Vanilla syrup flavoring sugar free

Combine in a blender.  The mixture needs to taste concentrated.   Add as much ice as possible until thick and close to ice cream.  Must eat very, very cold and icy to burn those extra calories.

Dukan Diet Chocolate Blues Choice of Cocoa: Dark or Natural

Day  52   PV             Wt 176.1             September 22, 2011

Daily Loss:    0.9  lb
Total Loss:  30.2 lbs
Wt. to go:    21.8 lbs

Breakfast:   Bran cookies

Lunch:    Scrambled eggs and ham

Snack:   2 chicken fingers baked

Supper:   String beans  and turkey bacon, yogurt

We have all heard about the good things in  dark chocolate but what about cocoa?

Eric L. Ding, PhD, of Harvard Medical School says the apparent health benefits come from polyphenolic flavonoids in cocoa that have the potential to prevent heart disease.  Flavonoids are antioxidants that are commonly found in fruits, vegetables, tea, wine, and coffee.

For more information just search the web.  There are many studies and other information.   Dr Ding’s statement is what the internet reports say but are all cocoas the same??   Natural cocoa, dutch cocoa and dark cocoa are all very different.

Important note- To fully benefit from chocolate’s wide array of nutrients, eat chocolate that is as close to its natural state as possible. Whole cacao beans and nibs are best. You lose many of the health benefits when you eat commercially produced chocolate.        This is well documented  on the internet and is logical

Dutch-process cocoa powder is made from cocoa (cacao) beans that have been washed with a potassium solution, to neutralize their acidity. Natural cocoa powder is made from cocoa beans that are simply roasted, then pulverized into a fine powder.  Black cocoa is cocoa powder that has been heavily-Dutched. If you’ve ever had an Oreo cookie, the outer cookies are a good example of black cocoa. Because it has a strong, very brusque flavor, it’s best used in conjunction with another cocoa powder and is mostly used to boost color. Hershey’s Special Dark cocoa powder is heavily Dutched, and is close to black cocoa powder. (King Arthur sells true black cocoa powder.

The cocoa that stands out as the less processed is natural cocoa.  If you want even less processed you must go to cocoa beans for cocoa nibs that are the most unprocessed cocoa.

So it is your choice.  If you like the color dutch and black cocoa give, use the processed cocoa.  Use what you want but do not fool yourself that darker cocoa is better for you.  If you like the rich flavor of natural cocoa use natural cocoa.  Natural cocoa has retained more nutrients than Dutch cocoa and black cocoa because it is less processed.

Dukan diet Are ‘Egg Beaters’ adding carbs?

Day    50 & 51               Wt 177        September 20 and 21, 2011

Daily Loss:      0   lbs
Total Loss:  29.3 lbs
Wt. to go:    22.7 lbs

I have been sick and trying to take very good care of myself  and avoid any more medications.

I wanted to point something out about eggs.  If you are using boxed egg whites instead crack and let us separate it eggs, beware you may be adding carbs and more sodium.  Egg beaters (original style) have one carb and more sodium than an egg white.

I love the convenient boxed egg whites and suggest when chosing your brand to get as close as possible to the original incredible egg.

The second column pertains to egg whites.  Note that one egg white contains  o.24 carbs and 55 mg of sodium.   Boxed egg whites should say zero carb.   Food labeling is a tricky business.  Use the rule if it is too good to be true then watch out.   (Check serving size if the container say 1 ounce and you drink 8 ounces you are in fat city. )

Nutrient Content of a Large Egg

Nutrient (unit) Whole Egg Egg White Egg Yolk
Calories (kcal) 70 16 54
Protein (g) 6.3 3.60 2.70
Carbohydrate (g) 0.36 0.24 0.61
Total fat (g) 4.8 0.06 4.5
Polyunsaturated fat (g) 1 0 0.71
Monounsaturated fat (g) 1.8 0 2
Saturated fat (g) 1.6 0 1.6
Cholesterol (mg) 185 0 185
Choline (mg) 126 0.04 116
Vitamin A (IU) 270 0 245
Vitamin D (IU) 41 0 37
Vitamin E (mg) 0.5 0 0.44
Vitamin B6 (mg) 0.09 0 0.06
Vitamin B12 (mcg) 0.45 0.03 0.33
Folate (mcg) 24 1 25
Thiamin (mg) 0.02 0 0.03
Riboflavin (mg) 0.2 0.14 0.09
Calcium (mg) 28 2 22
Sodium (mg) 71 55 8
Potassium (mg) 69 54 19
Phosphorus (mg) 96 5 66
Magnesium (mg) 6 4 1
Iron (mg) 0.88 0.03 0.46
Zinc (mg) 0.65 0.01 0.39

Vicki’s Chocolate Eggs Dukan Diet Friendly

Day 49          Monday     Wt 177          September 19, 2011

Daily Loss:  4.3 lbs
Total Loss: 29.3 lbs
Wt. to go:   22.7 lbs

Breakfast  1 egg and 1/4 cup egg whites  1 slice Canadian bacon chopped up in scrambled eggs.

Snack  Coffee and 2 bran cookies

Lunch   2 Pork slices.

Supper   2 ounce hamburger and  glass of milk

Snack  Vicki’s chocolate eggs

No losses 4.3 lbs in one day.  I retain water despite staying with a strict low sodium diet  (800 to 1000 mg  day).  Can not go any lower.  I missed the thrill of midway but I dread having to see the up and down of the weight.  I will be up tomorrow.  Hazards of getting older.

I have been reading ahead and getting scared.  Pure protein day is going to be hard in the next phase.  When searching the net,  I came upon Vicki’s  Dukan blogging.

Ms Vicki has already met TW and is still blogging the days of consolidation.  One of her favorite things to eat is chocolate scrambled eggs.  She loves them.  No one else gave an opinion and so I thought I would try it.

The simplicity of this is wonderful.  Cheap. Very low carb (about 2 or 3 g).   I have changed it a bit but it will always be:

Vicki’s Chocolate  Scrambled Eggs

1/2 cup egg whites    (Do not use  Egg Beaters.)

1 Tbsp fat-free Greek Yogurt

4  Splenda packets  (I use a combo of splenda and stevia base sweeteners.)

1 1/2 tsp.  Hersey’s special dark  cocoa powder


1)  In a microwave-safe bowl,  mix the sweetener and cocoa powder. Then add yogurt and mix again. Finally, slowly whisk in the eggs.

2) No more whisking after this.

2) Microwave for 1 1/2 to 2 minutes checking frequently after 1 min.  Error on side of over done.  Serve hot or cold.

Directions for Sis. Combine dry ingredient then add wet.  Whisk well then leave alone.  Microwave 1 1/2 minutes. Drain off uncooked egg and serve with sf chocolate syrup.  Do Not Overcook  (It will turn to rubber).  See pictures below.

Mix dry cocoa and splenda

Add yogurt

Add egg whites and whisk well

Drain any uncooked egg if needed, serve hot or cold with sf chocolate. Looks better in real life.

I love this too.  Thank you  Vicki.

List of Names of Hidden sugar Dukan Diet

Day  47  &  48          Sat & Sun      Wt 181    September 17 and 18,  2011  Today PV day

Daily Loss:    0.3 lb.
Total Loss:    25  lb
Wt. to go:      27  lb

Breakfast:  1 egg with a 1/4 of egg whites.  Very gently scrambled.

Lunch:  2 slices of pork,  skim milk with sf chocolate flavoring.

Snack:  sf jello with nf greek yogurt total 1 cup.

Supper:  slices of pork , nf ratatouille  (homemade).

Away taking care of dying friend till 5 am Saturday.    I then needed to rest.  Just eating protein Friday night and Saturday early morning hours.  Funeral is tomorrow.

I have a science background I can not help but look this type of thing up.  Sorry dear friends.

I thought I would give a list of the names sugars can go by.  The only sugar we can have is lactose ( milk sugar) and that is limited to 12 g in 8 oz (skim milk).  Vegetables have carbs in them called Polysaccharides: complex sugars (starches from plant sources found in grains, legumes and vegetables).  Dr Dukan has figured the vegetables out for us already and has provided us with a list.

  • White sugar
  • Brown sugar
  • Icing sugar
  • Demerara sugar
  • Invert sugar
  • Honey
  • Maple syrup
  • Corn syrup
  • Brown rice syrup
  • Molasses
  • Demerara sugar
  • High fructose corn syrup
  • Cane juice
  • Fruit juice concentrates, for example apple and pear
  • Names ending in “ose” such as dextrose, fructose, glucose, lactose, maltose and sucrose

Here is a longer list.

  • barley malt
  • beet sugar
  • brown sugar
  • buttered syrup
  • cane-juice crystals,  cane
  • cane sugar
  • caramel
  • carob syrup
  • corn syrup
  • corn syrup solids
  • date sugar
  • dextran
  • dextrose
  • diatase
  • diastatic malt
  • ethyl maltol
  • fructose
  • fruit juice
  • fruit juice concentrate
  • glucose
  • glucose solids
  • golden sugar
  • golden syrup
  • grape sugar
  • high-fructose corn syrup
  • honey
  • invert sugar
  • lactose
  • malt syrup
  • maltodextrin
  • maltose
  • mannitol
  • molasses
  • raw sugar
  • refiner’s syrup
  • sorbitol
  • sorghum syrup
  • sucrose
  • sugar
  • turbinado sugar
  • yellow sugar

I dare say there may be more.







Dukan Diet and My Cholesterol

Day 46   PV          Friday                  wt 181.3     September 16

Daily Loss:      0.9 lb
Total Loss:    24.7 lb

Wt. to go:      27.3 lb

I had my cholesterol taken at a health fair and the results were very good,  169.  I run about 200.  Never had it close to this good.

My blood sugar after eating all day was 111 which is also excellent.  So all is good news.

This mostly protein diet can be tough on the kidneys.  That is why it is important to drink a lot of water and maintain a low sodium diet according to Dr Dukan.   I imagine it must be tough on the liver as well.  I am going to have  a liver profile done before Christmas.

Mayo Clinic say “a high-protein diet may cause or worsen liver or kidney problems because your body may already have trouble eliminating all the waste products of protein metabolism. ”  Glad they agree with me since it only makes sense.  Dr Dukan does not address the liver, except as a food.  But this is a good reason not to drink alcohol at all until celebration time.  A bit dangerous for the liver and probably the kidneys,  in my opinion.  I hope I remember all that holiday time in Florida.

It is hard for me to give my food intake today.   I like to eat small amounts all day long since I do not want to get hungry away from home.

First 9 am  Coffee 2 bran cookies, qt of ice-cold water.  Half cup sf jello with some ff yogurt

10am to 4pm   Ate a wonderful pork tenderloin I cooked and sliced last night.   I kept having a slice between errands, with one qt of water.    Had slice of low-fat cheese at the store.

At four I cooked  a bunch of veggie  (frozen stir fry veggies that were desperate to be cooked) with an onion and 2 turkey bacon slices.

After 5,  if I am hungry I will eat ground beef with tomato.

Be good to your body,  it is good for you.  And you deserve all good things.

Dukan diet and Hidden Sabotage Situations

Day 44    PV             Wednesday            and        Thursday

Day 45    pp             wt   182.2                              September 14 and 15, 2011

Daily Loss:  1.8 lbs
Total Loss:  23.8 lbs
Wt. to go:    28.2 lbs.

I noticed hidden sabotage events last week when I was eating my salmon.  My friend kept moving a bowl of fried okra right next to me.  I kept moving it away because I kept smelling it.   She kept getting annoyed but I kept moving it away from me.  Not mine and most people were eating dessert.  Smell of forbidden foods has always given me a problem.  I was just dealing with the blue cheese dressing across from the table.  She is a good friend so I knew I could survive her anger.  I handled that one well.

Not so lucky (I should say determined) this past Wednesday.  I was very hungry and my food took forever (grill chicken with mushrooms and brocoli, the low carb special).   When it came it was covered with grated cheese.  My lunch companion said “just eat it do not make a fuss”.  I started eating the food that had no cheese and then noticed the sauce was yellow tinged.  It was swimming in fat,  the bowl had a half cup of fat in it.  Waste of ten dollars.  Waste of calories of the fat I ingested.

I thought I was prepared for things and events of this nature.  In the future, I will not go out with this person unless we go to a restaurant I chose.  When I go with someone else,  I will explain why this diet is important to me before we go to the restaurant.  And then ask them to be supportive.

I need to anticipate problems.  I need to be stronger.  I am a bit worried about Christmas time and being around my brother.  Well, I have a few months to develop better coping skills.

People who care about us also sabotage diets without thinking and they need reminders.  I remember one boyfriend gave me chocolates as a celebration gift after I lost 10 lbs.