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Dukan Diet Too Expensive? Tips on Saving Money on groceries

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Please share your money-saving ideas and tips.  Not every tip will help everyone but let’s share!!

August 6, 2012   Day 12

Current weight:    182.6 lbs

Daily loss:    0.8 lbs

Total loss:    13.8 lbs

Wt. to go:    28.6 lbs

Food intake

Oat bran cookies 2 with coffee

Chicken breast

Greek yogurt one cup

Dukan recipe French Toast with 3 slices of Canadian bacon.

Oat bran in custard with splenda on top

Food prices are rising.

#1  TIP ON SAVING MONEY ON GROCERIES ON THE DUKAN DIET

I went to buy eggs at Costco the other day and found they were a dollar higher than 2 days earlier.  Yes folks one day $1.79 for 18 eggs and then up to $2.79.  I did not buy them because I had to get over my shock and then do some math.  Eggs increased from  10.4 cents each to 15.5 cents each.  Shaken I went to Aldi’s to get some mushrooms for 69 cents and eggs there cost 99 cents per dozen  ( 8.3 cents each).  This week Aldi’s egg price is 69 cents/dozen ( 6 cents each).  I am looking at eggs since they are the cheapest source of protein available.  Six grams of protein for one egg is a lot of protein is your biggest bargain available.    At Costco 15 1/2  cents delivered 6 grams of protein and at Aldi’s  15 1/2  cents gives me 15 grams of protein.

The Dukan diet is a high protein low-fat diet.  Egg whites are the least expensive complete protein and lowest fat protein food available.

My sister hates eggs but buys organic eggs to eat.  She makes Floating Island with regular eggs and never complains about the eggs.  She loves custard and never complains the cheap eggs I use and oh she likes the stuffed eggs.  I add extra egg whites to anything I can.  Explore egg recipes with a new eye.

The best idea at the right time I ever got was from my friend Sandi who told me I should put a couple of hard-boiled eggs in my pocket when I leave the house and have not control over lunch time.  I do not care for hard boil eggs but like them much better than greasy salty food that I can get stuck eating  sometimes.  Sandi loves Chinese tea eggs and you can find her recipe for them at her website.

Nutrition Facts of eggs

The Egg White

According to the Egg Nutrition Center (ENC), the average egg contains about 6.29 grams of protein, 3.6 of which come from the egg white. In addition to proteins, other nutrients found in the egg white are riboflavin, niacin, folate, vitamin B12, calcium, iron, copper, zinc and sodium. Of the 72 calories in an egg, the white comprises around 17.

Read more: http://www.livestrong.com/article/41005-much-protein-egg-whites/#ixzz22ojcXDoq

One large 2 oz. whole egg without the shell contains 6 g protein. Of this protein, 3 g is contained in the egg yolk and 3 g in the egg white.

Additional nutritional information for one large egg without the shell, according to Kathleen Mahan in “Krause’s Food, Nutrition, & Diet Therapy,” includes 75 g water, 80 calories, 6 g fat, 274 mg cholesterol in the yolk, 1 g carbohydrate, 28 mg calcium, 90 mg phosphorus, 1 g iron, 65 mg potassium, 69 mg sodium, 55 mg zinc, 260 IU vitamin A, 0.04 mg thiamin, 0.15 mg riboflavin, a trace amount of niacin, 0 mg ascorbic acid and 24 mg folic acid.
Read more: http://www.livestrong.com/article/250456-how-much-protein-does-1-egg-have/#ixzz22oUKwf9T

Dukan Diet Rebound Day 11 Medical Issues How to avoid cheating

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August 5, 2012    Day 11

Current weight 183.4

Daily loss:   2 lbs. since day 7

Total loss:    14 lbs

Wt to go:   29.4

Food for today

Two Oat bran cookies

Chicken leg and thigh dipped in Coconut syrup (sugar-free)

Skim milk 1 1/4 cup pineapple and Coconut SF syrup

1 cup of roasted veggies with olive oil and herbs

1 cup of Fat Free Greek Yogurt

Some of us have medical issues.  If you are older or have medical issues before you start the diet, talk to your Dr about it.  It is a high protein, low fat, low carb diet.  This diet is not for everyone.  What your Doctor advises is the most important thing.  He may instruct you to modify the diet to better fit your health status.  Doing the coaching program would be the best way to modify the program.  Again this diet is not for everyone.  Check with your Doctor.

I have special medical needs that changed the amount of Oat Bran I have daily.  Also my health needs have changed the amount of olive oil I consume.  At the present time the pain in my back and knees remind me to stay on the diet.

I do not cheat on the diet.  The cookies help.  I last year I would spurge on yogurt with sugar-free flavorings (pineapple and coconut).  Oh I loved the frozen drinks with skim milk, dry non fat milk, bit of yogurt, SF syrups of chocolate and hazelnut and tons and tons of ice.  I have a list of favs including peach with touch almond flavoring.  I am sure you could think of some tasty ones.  My sister taught me how to make floating island this year.  Spurge on Dukan diet,  save cheating on something else.

Dukan Friendly Oat Bran Cookie Recipe

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RECIPE

DUKAN OAT BRAN COOKIE ALABAMA

Oven 350 degrees F

Ingredients:

6 Tablespoons oat bran

2 Tablespoons sweetener  ( I use Splenda type sweetener)

1/2 to one teaspoon of cinnamon

1 to 1/2 teaspoon baking powder

2 teaspoons Greek yogurt Fat Free

2 or 3 medium egg whites

(Black strap molasses 2-4 drops  Optional)

Mix dry ingredients together.  Mix egg whites ( I froth them first) and yogurt. (I dip small fork tines into the molasses – just barely touch it.)

Combine dry and wet ingredients. If too much liquid let stand a few minutes or add one tablespoon of oat bran.

Spoon out 6 cookies (or 7 if you added more oat bran) on a cookie sheet that is  covered with silpat or foil.

Bake 350

Toaster oven  bake 15 to 20 minutes or until golden brown.

Conventional oven bake 12 to 14 minutes or golden brown.

Using My Fitness Pal ,  here are the calories, fat, protein, sodium, carbs and fiber.  See bottom for the symbols..

Egg White –  2 Egg White 34 0 8 0 0 0
Oat Bran, Dry 6 tbsp 135 3 6 0 24 6
Kirkland – Costco – Greek Yogurt (Non Fat), 34.05 g 21 0 4 14 2 0
Rumford – Aluminum-Free Double Acting Baking Powder, 0.5 tsp. 0 0 0 220 0 0
Generic – Splenda – Granulated (With Carb Count), 6 tsp (same as 1g or 1 packet) 9 0 0 0 6 0
Symbols  c  f  p  s  c  f

Each cookie has 33 calories, 1 g of fat, 3 g protein, 39 mg sodium, 5 g carbs. 1 g fiber approximately.

Total: 199 3 18 234 32 6
Per Serving: 33 1 3 39 5 1

Sis adds 1 teaspoon of dutch cocoa.

I urge you to try different flavorings.  Thank you all dukaners for the original recipe.

Restart of Dukan Diet Day 7 12 Lbs loss I eat too much oat bran

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August 1, 2012    Day 7    Restart of Dukan Diet

Today is a PV Day… Protein + Veggies

Current weight:  185.4 lbs

Daily loss:    gain .4 lb

Total loss:    12 lbs

Wt to go:    31.4 lbs

Please be aware that I violate the oat bran rule to prevent the problems that caused me to drop the Dukan diet last year.

Food for the day

2 slices turkey bacon (4 g protein)

Coffee with 2 oat bran cookies  (6 g proteins  10 g carb)

Oat bran in custard   (19 g protein  15 g carb )

Slice tomato with 3 slices bacon  (6 g protein )

One boiled egg white  (4 g protein)

1 cup of cooked/wilted spinach

8 ounces Fat Free yogurt  (24 g protein)

Two cups of roasted veggies  (cauliflower, tomato, onions, mushrooms with olive oil and herbs)

One  97% fat free kosher hot dog boiled to death   (to lower sodium and fat) (6 g protein and 3 g carb)

1 oat bran cookie    (3 g protein 5 carb)

I did not figure out the net carbs.

I must have a cholesterol test tomorrow.  If it does not come out well he will insist I increase my medication.  I do believe I will have oat bran and take those extra calories to get my cholesterol down.

I will pack breakfast of 1 kosher hot dog with mustard sauce, one cup of oats in custard  and two hard-boiled eggs  and tons of water.  And if the Dr is threatening to increase my medication, I will try to keep my intake of vodka down.  Better bring cookies.

New product or new to me discovered.  It is ” true lemon ” packets.  “NO calories  No carbs”.  One packet equals 1 lemon wedge.  Oh, it is so good in Greek yogurt with splenda ( 3 packets of each).  Best treat.  It is described as “cold pressed and crystallized lemon”.  Please read the label carefully.  I plan to make frozen pops out of it.

July 30 2012 Dukan Diet Secret to Winning

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Dukan diet revisited

July 30, 2012  Day 6  PV

Current weight:    185.9  lb

Daily loss:    0.8  lb

Total loss:    11.5  lb

Wt to go:     31.9   lb

I  will be happy when I can say 30 lbs to lose otherwise I call it 30 ish lbs.  My weight this morning is not accurate.  I only remember I did not gain, think I saw a 5 there.  Last year I had difficultly remembering to weigh  myself.

Winning and losing go hand in hand.  If you do not try it is worse than losing because you deprive yourself of the chance of winning.

Always remember it is a numbers game.  You must lose some in order to win.  Failure is opportunity to win.  Must embrace failure to move forward.

Food for the Day.

2 cookies (2 T bran) with coffee

6 slices of bacon 12 small grape tomatoes with Sis’s mayo. ( tablespoon Greek yogurt, 2 to 3 dashes of Bragg’s Apple cider vinegar,  pinch of sweetner,  black pepper and salt)

Chicken breast

cauliflower, mushrooms, onions, tomatoes oven roasted with fines herbs and (too much?)  olive oil, salt and pepper

1o ounces of Greek yogurt

too many tiny dukan cookies
I am embarrassed to report I fell asleep early.  I just need lots of rest.  So hot here.

Day 5 Dukan diet Restart French chef is what I need – send cook and maid home.

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July 29, 2012  Day 5  Protein and Vegetable day

Current weight  186.7

Daily loss:    l lb      Yes I gained it yesterday and it is true.( Things come out in the ‘awash’.

Total loss:    10.7

I have got to check on Protein counts but thank you Sandi.  I did not get to do much today.  My boiled egg was squashed when I sat on it today.  Grabbing on the run does not work.

I will repeat a PV day tomorrow since I did not do well on veggies.

One T Oat bran cookie with black coffee. .

One custard with oats 1 T

1/2 hamburger from yesterday( I forgot I did not eat)

Two fists (size) of steak with mushrooms and onions, 6 grape tomato, a bit of meat saved for tomorrow

Nice bowl of Greek yogurt one cup 20 g protein

Hope to get a cookie in tonite

Able to buy turkey bacon, eggs expensive due to drought but snagged some for soy eggs. 

 

Dukan Diet Restart Day 1 and 2 July 26, 2012

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Restart Day 1&2 July 26, 2012

Restart wt:  197.4

Day 2 weight:   191.7

Two days of PP and tomorrow I will have first PV day.   I am restarting because of gaining 30 lbs since last Thanksgiving and more importantly my knees are killing me.  I had to stop last year because of stomach problems.  I am still on the same meds so I will be having the same problems with stagnation and water weight gains.  I will modify the program to get more fiber.  Will be at 2 to 3 tablespoons of Oat bran every day.  If I need to I will go to a 2 or 3  PV days to one PP day and see if I can tolerate that.  I have to go to the website to get my weight profile.

I decided to think about it seriously but found myself in the grocery store and decided I would begin in the morning and stop thinking.  Getting the food lined up was tough.  I eat homemade bread with natural peanut butter in the morning and lots of brown rice and beans.

I need to get back into the habit of planning what I am going to have to eat.

Save my eggs for custard with oats.  Do not forget hand food (boiled eggs and cookies) and always have it on hand.

I must admit it is easier the second time around.  I will read Dukan every day and my favorite blog  http://flamidwyfe.wordpress.com/2011/08/19/i-can-dukan/

Dukan Happy Thanksgiving Colorful First Course Ideas and Recipes

November 17, 2011

Colorful Thanksgiving Dinner first course

I would serve additional items that you can easily ignore.  For me that would be nuts, olives, and raw veggies.  It is important for you to eat as many of the first course items as you want that are Dukan safe.  Missing are shrimp cocktails and stuffed eggs.  The meatballs and ginger chicken can be made ahead and frozen.  The bacon squares can to made a day or two ahead and then just arrange on a platter.  Cucumber cups add color and are crisp.  I was going for texture and color at an affordable price.

Perrier water

Crisp turkey bacon squares,  grape tomatoes

Zen balls

Turkey meat balls

Cucumber cups

Ginger Chicken

Thanksgiving needs to be yummy and colorful.  No white please.   The recipe for Zen balls is in the Dukan book( and on the Dukan facebook US  site).  Leave out the bran to save for the dressing.  Try to add color to the mix.  This can be done ahead.

Make tiny meatballs from ground turkey or chicken.  I add fried mince onions and peppers, an egg,  spices and herbs (sage, thyme, cracked fennel seeds, pepper, garlic powder). Bake in the oven and serve with a little bit of tomato sauce for color. This can be made ahead and frozen. Just  reheated to serve.

Stuffed Cucumber Cups  (make day before, finish quickly right before serving)

Serves 8.

1 medium red or golden beet*

3 Tbsp. Greek yogurt

1 tsp. finely minced fresh dill,

plus dill sprigs for garnish

1 tsp. very finely minced shallots

Salt and pepper

English (hothouse) cucumber

*(If you are unable to find a nice beet to roast use canned and roast to dry beet out a bit.  Use no foil. )

Preheat the oven to 400 degrees. Wrap the beet loosely in aluminum foil, sealing the package tightly. Bake until the beet is tender when pierced, about 1 hour. When cool enough to handle, peel the beet and cut it into very small, neat dice. You should have about 1/2 cup.

Place the diced beet in a small bowl and fold in the yogurt, minced dill and shallots. Season to taste with salt and white pepper. Chill well.

Peel the cucumber and cut into 1/2-inch-wide chunks. You should have about 2 dozen. Use a melon baller to scoop out the center of each chunk to make room for a filling, taking care not to pierce the bottom and to leave the sides about 1/4 inch thick. Set the cucumber cups on a serving tray and chill. Just before filling, season with salt and white pepper.

To serve, spoon 1 teaspoon of the beet mixture into each cucumber cup and garnish with a small sprig of dill. Serve immediately.

*My notes:   I needed two beets to get ½ cup finely minced.  Use gloves to handle the beet.  Make the day before and it is easy for an early guests to fill cups.

Gingered chicken
Marinate chicken pieces (chicken tenders cut into bite size pieces) in SF gingerale with 3 Tablespoons of grated ginger and a dash of reduced sodium soy sauce up to 3 hours.  Bake in shallow pan 400 degrees F til cooked.  Serve with pan juices and minced parsley sprinkled on the top.  Do not forget toothpicks.

Make bacon crisp in the mirowave.  Cut into thirds or fourths before mirowaving between paper towels.  Serve with grape tomatoes.

Have a great Dukan holiday.

Consolidation Days Left 164 Custard Recipe

Day 107  November 15, 2011  Consolidation Days left   164   Wt 170.5    TW 154

Daily Loss: Same
Total Loss: 41 lbs
Wt. to go:   16 lbs

Busy, busy.  I am helping a friend with his move from Tennessee farm to suburbia in Huntsville, Alabama.  He has been in the hospital twice in the last month.  So it is slow going.  He has finally closed on the house deal and received his last truck load of belongings.  Old college professor is 78. 
Here at home I am trying to reorganize my kitchen and living room and it looks like a tornado in both rooms.  It says “stop and finish this or I will explode”.  I think it exploded.
Breakfast:     Homemade bread with 1 tablespoon of  peanut butter. Coffee with creamer.
Snack:     Oats in custard.
Lunch:     Oats in custard
Supper:     2 ounces hamburger patty, fried onions, ½ thinly sliced bread. Soymilk.
Snack:     Custard (see below), yogurt.
I stopped and tried this recipe.  No quick dish.  I forgot about heating the milk and never got the temp correct on the microwave.  I finally finished it at 30% oven power after 20 minutes at lower powers.  I aborted the bain marie and I finished without problems.  See if you do any better.  I would recommend add a few grains of salt. It lacked flavor.  I used vanilla soy milk since I am trying to avoid dairy.
By Lilianne Wallace posted on facebook.
“Imitation Old Fashioned Baked Egg Custard
(Save our precious Oat Bran for something else)

125 ml FF milk (4 oz) (Half a cup)
1 egg
Vanilla
Sweetener
Cinnamon

You will need a cup and two dishes, a smallish one, shallow but deep enough to contain all the ingredients, (similar to a small pie plate or a small pyrex bowl) and a larger one to use as a bain marie in the microwave oven.

Beat egg, sweetener and vanilla together in the smaller dish
Microwave the milk in a cup just enough to make it warm (± 20 seconds)
Then slowly add the warm milk to the beaten egg mixture
Sprinkle a LITTLE cinnamon on top
Quarter fill the larger dish with very hot water
Very carefully place the smaller dish into the larger one (don’t burn yourself)
Microwave on Low for approx 10 minutes

It sets and tastes EXACTLY like Old Fashioned Baked Egg Custard! Comfort food de luxe.

If you can wait for it to cool down, eat it cold.
If you can’t wait for it to cool down, eat it warm.

Really quick, really easy, really does the trick!”

My stomach felt better today and wish I planned on eating more.  Since I have not felt like eating it has been hard.  I have thrown out food.

Consolidation days to go 165 Super Slaw Recipe

Day 106     November 14, 2011     Consolidation Days left  165      Wt  170.5     TW  154

Daily Loss: Same basically
Total Loss:  41 lbs
Wt. to go:    16 lbs.

Well, basically my problems with my stomach and water retention are due to my cardiac medication which I am not anxious to change.  All medications have side effects and the problems of changing to a more expensive one is time-consuming and physically unpleasant.  Now I must undergo more extensive tests “because it is time to”.   I do believe that this is good idea.  I promptly went to the store and bought the “Essential Pepin” (Jacques Pepin) and a bottle of cheap red wine.

Breakfast:      Homemade bread with extra fiber (bran), flax seeds, and molasses with peanut butter, coffee.

Lunch:      I forgot.

Dinner:      What I did not eat last night,  Chicken soup with veggies,  melted cheese on top.  My fruit, a glass of red wine.

Snack:     Oats in custard.

Recipe from Susan Leishman posted on Dukan US facebook site.

“This simple slaw is a staple in my diet. Makes a big batch and lasts for a week covered in the refrig. Good as a side dish with proteins or just a tangy snack when you want a little something between meals. I’ve never really measured the ingredients, so just adjust to your taste. If it’s too tangy, I add an extra pkg of Splenda right before serving.

Super Slaw

1 pkg shredded cabbage
1 pkg shredded broccoli slaw
1 cup or more of shredded carrots
3/4 cup apple cider vinegar
6 pkg splenda
1 Tb Lemon Garlic Pepper. The seasoning I use has salt, lemon rind, black pepper and garlic powder all combined in it. Otherwise you can just use salt, lemon pepper and garlic powder to taste.

Mix all together, cover and refrigerate overnight to allow flavors to blend.”

I use Lemon pepper seasoning where salt is not the first ingredient (Lawrys).  I use more splenda and Bragg’s apple cider vinegar.  Very good and does last.