RSS Feed

Monthly Archives: September 2011

Dukan Diet Day Day 34 Cruise Day 30

September 4, 2011

Daily Loss:   1.5  lbs
Total Loss:   21.4  lbs
Wt. to go:     30.6  lbs

Today is PP Pure protein

I am trying to be more organize, but do not worry folks this will not last.

This morning I had two chocolate cookies with coffee.  I will snack on yogurt.

Tomorrow it is labor day and I bought a smoked chicken to celebrate.  No sauce but rich with the hickory smoke.  So good.I will tear it apart and make a chicken salad for PP Tuesday,  freeze some for a quick grab (snack).  Today I will eat some with Marge mayo dip. For dessert a double helping of Jello/Yogurt.

Jello/Greek yogurt FF SF

Plain NF Greek yogurt has twice the protein and less carbs than other types of yogurt.  Less carbs is the name of the game.  Calories and carbs vary with different brands of all products.

Single servings of Jello/yogurt

Note I added a little sweetener with this brand.  It depends on taste.  I forgot to add a little extra water (ice cubes) because I like softer jello.  The little souffle dishes contain 1 cup to the brim.  Single servings stop me from eating the whole thing at once.

I will have french toast about for my big meal of the day, with a big glass of skim milk.  I will make extra turkey bacon for a big bowl of broccoli salad for PV day tomorrow.  Need to defrost some beef and pork.

I have to put off buying fish and having salmon out with my buddies on Wednesday.  Have to put the money somewhere else.  I have canned tuna for fish.  Next month.


Stay on Dukan Diet with More on Flavors

Dukan Diet Flavor Drawer

I had to showcase my favorite, peach.  The white top jars are flavors  Sis sent to me which include caramel, vanilla, cherry, chocolate, raspberry and  much more.  I also have my balsamic vinegar,  my cinnamon with splenda mixture, cocoa,  other flavorings that are not Dukan Diet approved  ( I am still working on reading labels looking for hidden carbs).  Please note my spray bottle of olive oil.

I keep all the stuff together for fast use and also to give me ideas.   It helps me stay on track.  I have options are so very important.  Choices is what helps a person stick to it. The Dukan diet can feel so narrow.

I keep all my measuring spoons and cups together for easier cooking.  I kept my rasp handy for grating lemon or limes, and I kept my funnel and whisk in the same area.  I have a vanilla bean there some where  (I love cool custard and have always made mine with skim milk).  So nice. Custard can be made into a drink (very Southern),  pudding, and best of all frozen.

Not pictured is my assortment of sf  jello.  I used them before I got my flavorings.  Oh and I love my jello made with half greek yogurt.  Love those treats.

Cooking My Faves Dukan Diet Must Haves

Daily Loss:   1 lb.
Total Loss:   19.9
Wt. to go:     32.1

I have been busy .

Dukan Diet Cooking

On the back of the stove, I have made 30 little meatballs, baked for 20 minutes in a 350F oven on foil to save on clean up.  I will pack 10 to each freezer bag for grab and run.  These have no bran, just spices, egg  and a bit of shallots.

In the front of the stove I have my bran cookies.  A tablespoon of oat bran in each cookie.  I goofed up with my chocolate cookies but my cinnamon ones (uncooked) have a perfect count.

I baked a  Sunshine Souffle which should be named French Toast bread.  It was so puffy but sinks as it should.  I am also wrapping the cookies letting the foil do double duty.

This picture is why I make sunshine souffle.

Great Eats

Dip slices (pieces) of sunshine souffle  into beaten whole egg.  Allow to brown on griddle.  Here you can see a pancake syrup that is legal but it is best with true cinnamon and a sweeter.  Serve with turkey bacon and with a glass of cold skim milk.  Supper for royalty.

A great treat with no guilt.  I think I will continue to make this on PP Thursdays.


This one was taken last Christmas day on my yearly trip to Florida.




Coleslaw from DaVinci website

Raspberry Coleslaw

Rating: 4 of 5
                                                          Kath   From DaVinci website


  • 1/4 Cup DaVinci Gourmet Raspberry Sugar Free Syrup May be too much
  • 2 dashes Salt (for dressing) or none
  • 1/2 Purple cabbage, shredded
  • 1/2 Green cabbage, shredded
  • 1/2 Cup Green onion, shredded or chopped
  • Carrots, shredded for color
  • 1/2 Cup Red peppers, diced
  • 1/4 Cup Snipped parsley
  • 1 Tablespoon Celery seed (for dressing)
  • 3 Heaping tablespoons Marge Mayo      1 tablespoon each of ff sour cream and ff greek yogurt plain, dash of vinegar, sweeten to taste, black pepper  I use apple cider vinegar
  • 1/2 Cup or to taste  Raspberry vinegar (for dressing)  or what ever you want



Toss all ingredients in a large bowl.


Blend all ingredients until smooth. Pour over salad and toss.

Thank you Dukan Diet or Stay With Dukan Diet, It Works

Wow, I lost again today.

I started this August 2 at 206 lbs and did not lose a lb on attack.  Zero, Nothing, Nada.  Four days of terrible food, headaches, and being dizzy.  Four days of attack and then on the first day of  Cruise.  I was down five lbs.  Sis was calling me everyday.  She was having a plateau and was investigating every bite of food looking for hidden carbs.  I will move this along to skip the agonizing gaining five pounds, then hanging around 199 for most of the month and then the weight loss started showing up.  I have never cheated.  But I am not bragging.  I never loss anything on Atkins so I did not expect much from Dukan.   Again how could I give up or what with the great support my Sis was giving me.

Before Dukan Diet I was already on  a low sodium diet.  I did not eat  meat very much.   But I did try to eat it about once a week and if I was in a restaurant I had fish.  I was a french lentil gal.  I knew there would be no water loss.

Sis taught me an important lesson.  Always look at what you are doing.  Investigate.  Look for those hidden carbs.  Read that label.  Do you know that plain NF Greek yogurt has less carbs than plain NF yogurt?  Greek yogurt also has twice the protein.  I stopped buying all yogurt except NF plain Greek yogurt.

Today, I am 186.1 lbs.  It is unbelievable to me.  Twenty lbs down in one month.

Moral of the story.  Stick with it.  I do admit I blindly did so, questioning myself why I was spending so much money on red meat.  I put away my bread machine.  I missed by daily routine of homemade whole wheat bread in the morning with 1/2 tablespoon of  organic peanut butter on it.  I next move the collection of flour and white sugar in a cool spot in the kitchen (and hard to get at).

Twenty lbs in one month.  Sis says the hardest is yet to come.





Adding flavor to Dukan Diet

Flavorings are the spice of life in Dukan diet.  There are many kinds of flavorings to add to plain yogurt, milkshakes, and Sis’s special treat.  Italians add flavorings to make Italian sodas.

Sis loves Torani and purchases hers thru Amazon.  Right now there is a special, a pack of six 750 ml/bottles (Includes one bottle of each vanilla, hazelnut classic, caramel classic, chocolate, raspberry and Irish cream) for $36.81.  This qualifies for free shipping (over $25)  and there is a savers code (syrup443).  That comes to $5.52/bottle.  Fine tasting stuff.  I love their peach.

Sometimes it is cheaper to order thru the company online store.  I order thru them for the most up- to- date flavors.  Sign up for their newsletter to get codes and deals.

Again daVinci is another Italian flavoring company offering sugar free syrups.  It is available on Amazon and has an online store with newsletter.  DaVinci sells smaller bottles at Walmart in US.

Shop around for the best deals.  They never replace fruit but can provide relief and help diet compliance issues.  I shop all companies for all flavors.  Bought coconut from Torani but am waiting for delivery from daVinci for pineapple sf.  Be sure you are buying sugar free. Both companies sweeten with Splenda.

There are other flavorings available that sweeten with stevia.  Sweet Tea brand is sold in health food stores and online.  My friend, Valerie, loves chocolate and raspberry from Sweet tea brand.  They are more expensive $9 or more for 2 fl.oz./60ml.  They come with a dropper to measure 5 to 8 drops to your beverage or such.

Still smaller in ¼ oz. bottle that recommends 1 drop/1 ounce of food or drink is Capella.  Great size for a purse.  Very concentrated.  May need to add to water to dilute before adding to food.

I recommend going to Walmart to get a bottle of favorite type.  Then order on internet. Taste, brag, share recipes.  Sis uses a lot of sf ginger ale with fresh grated ginger to cook with.  I use a lot of cinnamon with stevia.

Beware of hidden calories and carbs.  Always read the label and look up words you do not understand.  Do not use sugar free maple syrups.

A bit of flavoring may help you stick to this diet.  Stay with it.