Going on a diet and following it to the letter is kind of like going to college. If you're going to do it right and get a degree and be successful in your 'career' you have to study it, learn it, live it and breathe it. That is how college was for me and that has been how following the Dukan Diet has been for me.
I tried this Indian Chicken recipe for the first time this week and it was a hit with our family, including 10 month old Jack. I adapted the recipe slightly from Stonyfield Yogurt Cookbook which I received at the blogger event I attended in July. The recipe was incredibly easy and really only requires one pot (although I didn't realize this until after I had used two: a skillet and a casserole dish.
Dukan Jerk Pork Chops
1 Tbs coconut oil
4 lean pork chops
1 Tbs jerk seasoning
8 oz skinny asparagus cut in 2″ pieces
1 lg sweet onion
Handful of mushrooms
Preheat oven to 425F.
Melt coconut oil in baking dish.
Place pork chops in baking dish and sprinkle jerk seasoning on chops.
Place in oven for 20 minutes.
Meanwhile, chop your veggies.
After 20 minutes place the veggies in the baking dish, stir into the juices.
Bake another 5-7 minutes.
Monday was a PV day.
I commute 70 miles one way to work on Monday and Wednesday. I’m dedicated to the work that my fellow midwife Miriam does, and therefore have a part-time job as the administrator there. It’s fun, hectic, crazy, loud, beautiful, frustrating and awesome there.
Breakfast: Dukan pancake and cup of coffee
On drive: 500 mL water
Lunch: Spinach & arugula salad with chicken chunks, 500 mL water
On drive: 1000 mL water
Dinner: 2 lean pork chops with broccoli
Snack: FF Greek yogurt with splenda and flax seed meal
Exercise: 25 minute walk + 20 minutes of yoga
Today is a work at home day and lunch with a friend. I hope everyone is having a good week so far!
I can’t believe that I’ve been in Phase 3 aka Consolidation for 449 days! And that I’ve maintained my weight loss! And that I’m still wearing size 8 jeans and pants. And that it’s almost been 2 years since I started this journey. Time flies. With the exception of a 12 pound weight gain when I went to Australia, I’ve maintained a stable weight between 155 and 165.
Dukan’s True Weight: 165
Starting Weight: 255
Lowest Weight: 144 (I looked to thin at this weight, and decided 155 range was better for me).
Today’s Weight: 158
I’m happy with that. I’m happy with me. I’m happy in general
I’m walking everyday, sometimes twice! And I’ve started Couch to 5K again, because Tiffany wants to do it. I amped up my workouts….
Breakfast: 2 eggs
Snack: FF Greek yogurt
Lunch: 2 lean sirloin burgers with grilled onions (of course no bun)
Dinner: 4 pork spare ribs and asparagus spears steamed
Snack: FF Greek yogurt with Splenda and 2 Tbs flax seed meal
Water: 3+ liters
Exercise: Walk in morning (4.7 miles), 45 minutes of yoga, moved all boxes out if my 5×10 storage unit to get to the desk in the back and moved them back in.
Some pic from my walks this week:
I hope everyone is having a wonderful weekend!
This is an article emailed to me this morning that I wanted to pass along. The advise for staying on track with your weight loss or maintenance is invaluable!
The advise comes from the Paleo Diet Lifestyle folks… There was no link for an online article included, but I’ve linked their wonderful web site. The cool thing about Paleo is that it is Dukan friendly
5 Ways to Rephrase Your Food Choices
Psychological tips to help you stay on track.
We’ve all been there. Standing in front of the pastry case, asking ourselves, “do I really want this cream-filled handmade donut I’ve been craving for a week and can’t stop having incredibly vivid dreams about?”
Yes. Yes, you do. But you also know you shouldn’t actually eat it. This sets you up for a head-on struggle of desire vs. willpower – never a good position to be in, since willpower isn’t nearly as strong as most of us like to think.
Instead of heading down this road, avoid the conflict by rephrasing your question. Instead of asking “do I want this?” (desire vs. willpower), ask yourself…
Do I want a stomachache? (or whatever the consequences of eating the food will be). Put the negative consequences in the foreground. Don’t ask “is this worth a stomachache?” – make it even more clear-cut than that. “Do I want a stomachache?” No. OK then. Fork down; walk away.
Do I want to break my streak? Chains and patterns are a powerful motivational tool. Just the thought of breaking a however-many day streak of healthy eating can be enough to deter you from even the most tempting junk food. Keep a visual reminder handy of how many days you have under your belt, and challenge yourself not to break it.
Would I like a non-food treat? Sometimes, you just need some pleasure in your day. It’s not about the food; it’s about the emotional gratification of doing something nice for yourself. What about a new magazine, a bottle of nail polish, an interesting box of tea, or a CD? A fun novel, a mug, or a desk toy? Distract yourself by thinking about something else you want, and then go get it; that way, your desire and your willpower are both working in the same direction, away from the junk food.
How do I feel right now, and why? Are you lonely? Tired? Frustrated? Afraid? All of these emotions are unpleasant to feel; sometimes, we crave junk food as a distraction. Give yourself 10 minutes in a place away from food to write about the feeling, or just sit there and allow yourself to feel it. What can you do to address the real problem? This can be uncomfortable, but you cannot fix the real problem by trying to ignore it.
Will this food help me reach my ________ goals? (fill in the blank with “athletic performance,” “weight loss,” or whatever your goals are). The psychological power of goals is hard to overstate. Don’t ask yourself what you want in the moment; ask yourself what you want for your whole life, and how you can get there.
Asking questions like these is just one tool in your arsenal for defeating junk food cravings. For even more tips and tricks, check out the full article on surviving a rough spot: what to do when the going gets tough, and why.
Up at 0504, out the door at 0513. Lovely watching the sun come up while walking along the river.
Our poor rivers are being contaminated by release water from man-made Lake Okeechobee. I actually stop and apologize to the birds and fish. This water is usually clear
Praying the Army Corp of Engineers stop this.
And on a happier note, this was the scene in the Livingroom yesterday morning on my daughter’s side of our house…