My Favorite Lunch Salad...

For convenience reasons and because I love them, I have a salad for lunch most days of the week, and this one is my fave.  I keep a container of freshly washed bagged salad in the refrigerator at all times, so I just add whatever "fixins" I have, including leftover protein from last nite's dinner.  You can add as many fresh veggies as you like; whatever healthy add-inn you use, it's always tasty.  Today's salad was this delicious grilled chicken salad:
Ingredients:
1.  Romaine lettuce and baby spinach
2.  Sliced pears
3.  Chicken breast strips (marinated in fat-free Italian dressing and grilled)
4.  Sprinkle of feta cheese
5.  Sprinkle of sliced almonds
6.  10 dried cranberries
7.  Ground flax seed
8.  1-2 tablespoons fat-free Italian salad dressing

Tip for the day:
Remember, all fruits are not created equal. 
1.  Fruits are carbs, so they should be eaten before 2pm everyday to give your body the rest of the day to burn them off.
2.  Some fruits are higher in sugar than others.  In the Accelerate cycle, Dr. Mike suggests lower sugar fruits such as apples, oranges, pears, berries, and grapefruit. 
Warning-- if you take any medications check with your doctor first to see if your medications are affected by eating grapefruit.  For some medications grapefruit can affect the way medications are broken down in the body that can lead to a drug overdose.

Today's Breakfast--Yummy Spinach and Egg White Fritatta and Sliced Pears

I posted this photo on Facebook today and many people asked for the recipe for my spinach and egg white fritatta, so here it is. This is a 17 Day Diet recipe; I changed it a little just because the diet recipes are usually pretty uninspired when it comes to spices--they usually just say "salt and pepper" and that's it ;-)... I'm all about the spices so I always tell people to remember to add their own. But here it is with my additions:

Spinach and Egg White Fritatta
Ingredients:
1. 1 whole egg and 4 egg whites, beaten
2. scallions
3. handful of washed and torn fresh spinach
4. heaping tablespoon of fresh jalapeno salsa
5. approx. 1/8 cup 2% cheddar
6. dried basil
7. garlic powder
8. dash of cumin
9. salt and pepper
Directions:
Mix all ingredients and pour into a small frying pan or baking dish coated with non-stick cooking spray. Bake at 450 for about 20 minutes or until done. Divide into two servings.

Repost of original post dated Feb. 28, 2011

Garlicky Spinach Recipe...

Today I made garlicky spinach for dinner; since I've added more veggies to my diet I'm constantly looking for different ways to cook them.  This was tasty for spinach (I'm not a huge fan).  It's isn't specifically a 17 Day Diet recipe but it's all allowed ingredients.

Garlicky Spinach
Ingredients:
One 9oz. bag of fresh spinach
2 tablespoons of extra-virgin olive oil
Approx. 1 tablespoon of diced garlic
1/8 cup of fat-free low-sodium chicken broth
Salt and pepper to taste.

Directions:
1.  heat oil in large skillet on medium/low heat
2.  add garlic and saute a minute or so until golden
3.  add washed spinach and chicken broth to pan, lower heat to medium and cook, tossing frequently until spinach is wilted--about 4-5 minutes       
4.  Season to taste.

17 Day Diet Recipes...

http://www.the17daydiet.com/category/entree/

Check out this link for a few 17 Day Diet recipes like eggplant parmesan, sesame fish, taco salad, and egg-white veggie fritatta.  Just a suggestion; don't forget to add lots of spices for additional flavor! 

Repost of original post dated Feb. 27, 2011

17-Day Diet Update...

Well, my first cycle (Accelerate cycle) of the 17 Day Diet was over on Friday, Feb. 25th and like Jennifer Hudson, "I'm Feelin Good!"  I lost a total of 14 lbs and within 17 days!!  I'm really excited because I don't lose weight easily at all, and I've never lost that much within such a short period of time.

Yesterday I started the second cycle which is the Activate cycle.  It adds in up to two natural carbs per day like oatmeal, brown rice, quinoa, yams, even white potatoes; the potatoes and yams should be medium size which means they can fit in the palm of your hand.  The grains are limited to 1 serving which equals one half cup. This Activate cycle alternates days with one day on the no-carb Acclerate Diet, and the next on the low-carb Activate diet.   The most important thing to remember about this cycle is that you have to eat all of your fruits and carbs by 2 PM.  I know I'm going to like this cycle a lot better because I really missed my carbs, but I'm a little scared too because I know how carb sensitive I am, and that even a small amount of them can really have a negative impact for me.

By the way, I made a really nice chicken recipe this week.  I was really getting bored with chicken and fish, so I cooked my bonesless/skinless chicken breasts in my electric skillet like I always do.  I love that skillet; I use it everyday, and for almost everything--I hardly ever use my stove anymore; it's such an easy fat-free way to cook.  I sprayed my skillet with non-stick cooking spray and seasoned and cooked the breasts.  When they were almost done I topped them with a can of diced jalapeno tomatoes (I seasoned them first with Italian seasoning, basil, garlic) and then topped with a dab of shredded 2% cheddar cheese.  It was really good; healthy, spicy and flavorful with a Mexican twist.  Even my daughter loved it, and she isn't even on a diet.

Well, my next weigh-in is next Sunday.  I just hope it won't be a depressing one... :-)

Repost of original post dated Feb. 20, 2011

Day 12 into the 17 Day Diet Accelerate Cycle...

Breakfast for me today was pretty much more of the same.  I don't like yogurt or cottage cheese so I usually just have an omelet, fruit and green tea for breakfast.  I will be sooo glad when I add carbs---I never thought I would crave a packet of instant oatmeal ;-)  Today's breakfast was an herbed omelet using a little basil and parsley, and topped with fresh jalapeno salsa.  This is the best fresh salsa; it's the Grandessa Signature brand I found at Aldi's yesterday for only $1.99 and it tastes way better than any I've had so far.

Tip:  I use hot pepper flakes and hot sauce a lot for extra flavor, and also because the capsaicin in hot peppers helps speed up the metabolism and suppresses appetite and cravings for sweets.

Lunch was a spinach and pear salad with salmon, and green tea.  I know it's probably silly but I always feel that t if I eat tuna, salmon etc.straight from the can I'm going to be eating some live parasites.  I know--that sounds really nasty.  So I always cook mine first; I made salmon patties and I broke one up and used it in my salad.  Also, doing it this way means I have cooked salmon patties on hand  for another meal.  Here are my own recipes for salmon patties and the spinach/pear/salmon salad:

Salmon Patties
Ingredients:
1 14oz. can of salmon (remove bones)
1 small onion, chopped
1 egg white
Approx. 1 tsp. of Dijon mustard (or any mustard)
Dried rosemary
Dried dill weed
Lemon pepper
Old Bay Seasonning (or any seasoning of choice)
Onion powder
Garlic powder
Hot pepper flakes

Mix first four ingredients together; add remaining seasonings.  Form into four patties and cook on medium heat in hot skillet coated with non-stick cooking spray. Makes 4 servings.

Spinach/Pear/Salmon Salad
Ingredients:
Fresh spinach
Romaine lettuce (optional)
Salmon Pattie (or flaked fresh canned salmon)
Onion (fresh or flakes to taste)
Small fresh pear thinly sliced*
1 tablespoon low-fat feta cheese
Sprinkle of flax seed
Salad seasoning
2 tablespoons fat-free Italian dressing
*You can substitute the pear for another fruit such as an apple, or orange or grapefruit slices.

Dinner tonight is going to be broiled salmon with about two cups of steamed broccoli seasoned with a teaspoon of Smart Balance margarine, lemon pepper, garlic, onion powder and a little seasoned salt.

Just 5 more days to the addition of some healthy carbs...... ;-)

Partial repost of my original post dated Feb. 18, 2011

10 Days and 10 lbs into the 17 Day Diet...How I did it...

Since I first posted about my weight loss journey on the 17 Day Diet, I've had a few people contact me to ask for details about what I've done to lose weight;  so here it is.

The diet is in 4 Cycles--1-3 are in 17 day increments:  1.  Accelerate; 2.  Activate; 3.  Achieve; and 4. Arrive.  I am currently 10 days into the 1st (Accelerate) cycle.  This cycle promotes rapid weight loss by improving digestive health.  It's purpose is to clear sugar from the blood to boost fat burning, and to discourage fat storage.  I'm going to be honest; this first cycle isn't a walk in the park, but it isn't nearly as difficult as I thought it would be either.  Besides, I figure you can do just about anything for 17 days.  The diet is high in lean proteins; no carbs, and no sugar.  Since I love carbs, that has been the hardest part for me.  Normally I get really weak and light-headed with no carbs but I haven't had that problem with this diet and I think its because you can have unlimited lean protein and what are called "cleansing" vegetables. If you get weak from lack of carbs, you can eat more lean protein to curb your hunger.  But I have to say that I am looking forward to Cycle 2 where I can start to add in healthy carbs :-) 

As I said, Cycle 1consists of plenty of lean protein and cleansing vegetables.

Lean proteins consist of fish such as salmon (canned or fresh), sole, flounder, catfish, tilapia or canned light tuna in water.   Lean poultry consists of chicken breasts, turkey breasts, ground turkey, eggs (2 eggs =1 serving) and egg whites (4 whites = 1 serving). 

Cleansing vegetables are artichokes, artichoke hearts, asparagus, bell peppers, green, orange red and yellow; broccoli, brussels sprouts, cabbage, carrots, and cauliflower. 

Fruits:   Some fruits have more sugar than others so for this part of the diet you have to stick to the following:
Berries, apples, oranges and grapefruits, all of which are lower in sugar.  The most important thing to remember about fruits is to only have two of the approved fruits per day, and eat them BEFORE 2 PM.  The diet's creator, Dr. Moreno says that fruit is still a carb, and that if you eat them before 2 pm your body will burn them off quicker and easier through your daily activities. 

Probiotics (good intestinal bacteria) is also important in this diet, and some foods that contain probiotics are yogurt, kefir, miso, and tempeh.  I don't like any of these foods, so get my  probiotics from daily nutritional supplements instead, and the diet approves this if you don't like them or are lactose intolerant.  I also take a daily multi-vitamin as encouraged.

Fluids:  Green tea and water.   The diet includes green tea with each meal because of its thermogenesis qualities.  Unless your doctor advises against it you need to drink eight 8oz glasses of water per day.

These are the basic food items on this cycle of the diet, and you can pretty much design your own meal plans as long as these things are adhered to. 

The diet starts my morning with 8 oz. of hot water with lemon, to get the digestive juices flowing.  To me, this was pretty unpleasant so I adapted it to use my lemon in a cup a green tea, which is a diet requirement anyway.  Dr. Moreno is not a big fan of artificial sweeteners, but he does allow Truvia, in small amounts.  I personally like Splenda, so that is what I have been using in my tea.  Coffee is not allowed on this cycle.

Breakfast:   I like to keep things pretty simple so I tend to eat the same things pretty often because it's just easier that way.  For breakfast, I usually saute peppers and onions (I get the frozen ones) in a little PAM and then I make an omelet with one egg and two egg whites and add them to it, and I have a piece of fruit with my breakfast and a cup of coffee.  Coffee is not allowed on this cycle, but I can do without a lot of things, but I can't do without my coffee!  I know me, and it's much easier for me to stay on a diet if I don't feel totally deprived of everything, so I decided that coffee is going to remain as part of my plan and I just have to deal with the implications.  Other breakfast options are plain low fat yogurt mixed with berries or other allowed fruit; or a Kefir smoothie.

Lunch :  For lunch I usually have a salad with protein, usually chicken breast.  You can use plenty of fresh veggies in your salad. Although the diet says to use 1 tablespoon of  olive oil with 2 tablespoons of balsamic vinegar as a dressing, I don't care for the bland flavor so I use fat-free Italian dressing.  I'm not suggesting that everyone should make these changes, but they work for me.  With my salad I have a cup of green tea with lemon.  Another lunch option is a turkey burger.  I make them from extra lean ground turkey and they are delicious.  I make them with plenty of spices such as fresh onion, garlic powder, onion and herb powder, dijon mustard, lite soy sauce, rosemary, and a little seasoned salt.  If I am having a turkey burger I add a side garden salad with this meal.  Each pack of ground turkey makes about four burgers so I make them and have them for lunch or dinner.  Another lunch option is a big bowl of Chicken-Vegetable soup and a cup of green tea.  I will give you the soup recipe; I made it for the first time today and it is delicious.  You can have it for either lunch or dinner.

Dinner :  For me dinner is usually grilled or baked chicken breast or fish and a vegetable from the list, along with a cup of green tea.  I believe you can have two tablespoons of olive oil per day, but I don't really like that to season most vegetables.  Once again, I stray from the diet and use about a teaspoon of Smart Balance margarine to season my vegetables.  Get creative with your spices on this diet, it really helps bring out the flavors in what can otherwise be bland food, but be sure to go easy on the salt.

Exercise :   The diet recommends 17 minutes (or more) of exercise (preferably cardio) per day in this first cycle. 

Chicken-Vegetable Soup Recipe

Ingredients:

4 baked chicken breasts, diced into small chunks

1 ½ cups cabbage, chopped

1 large carrot, chopped

1 cup okra, sliced

1 large onion, chopped

2 large celery stalks with leaves, chopped

1 15-oz can of crushed tomatoes

1 14-oz can of fat-free chicken broth

1 ½ teaspoon salt

¼ teaspoon pepper

Directions:

Place all ingredients, except chicken, in a large pan and simmer for one hour or until vegetables are soft. Add in chicken and heat thoroughly. Enjoy this soup for lunch or dinner. Makes 4 servings.

Now that  is the book's recipe, but I tweaked it a little--I could tell it was going to be bland as-is.  I used half of a fresh small cabbage and one large onion, and I used frozen vegetables; a half bag of Italian vegetables and a half bag of vegetable gumbo vegetables.  I used two cans of fat-free chicken broth (equals 28 oz) and a 28 oz can of crushed tomatoes, and I increased my chicken to 6 breasts.  I seasoned with lite soy sauce, Italian seasoning, basil, bay leaves, fresh garlic, parsley, red pepper flakes, garlic powder, onion powder and seasoned salt.  This tuned out delicious and with my additions it made a double batch so I can freeze some for later. 

_________________________________________________________________

As long as you keep in mind the foods you need to eat, and when you should eat them, and exercise, it really is a pretty easy diet to follow.  But I really would suggest getting the book at www.the17daydiet.com because it does have a lot of additional helpful information that I didn't get into here.

Sorry for the extra long post, but I needed to go over the basics with you.  I plan to post on a daily basis;  if I find a recipe that I really like or find something that really seems to work for me I will be glad to share it with you.  And I'm looking forward to any thoughts, comments or advice that you have--feel free to post it here.

Happy dieting! ~Denise

Dr. Mike Moreno's 17 Day Diet explanation (video)

Here is a video of Dr. Mike explaining how the diet works on Dr. Phil's show  http://www.youtube.com/watch?v=EHzff7Y0MuU

There are also always 17 Day Diet youtube videos at the top of the blog; and if you go to the website www.17daydiet.com you can get more information about the diet and also view videos of Dr. Mike answering diet questions.