Recipe – Low Carb – Yummy Lunch

Posted on September 7, 2012 by flamidwyfe

EGG ASPARAGUS OMLET WITH SALAMI
Quick and easy and nutritious! It’s what’s for lunch!

Serves 1
Prep Time: 2 minutes
Cook Time: 4 minutes

Ingredients:
3 eggs
1 tsp chili paste
Couple shakes hot sauce
2 tsp Coconut oil
5 stalks asparagus
2 Tbs shaved Parmesan
* Omit the hot stuff if you want, but boy does it amp it up a bit! 🙂
**Dukaners add oat bran or flaxseed meal to egg mixture to get your fiber in.

Salami – read the label!!

Heat oil in pan on medium. Toss asparagus in. Stir. Cook 2 minutes. While asparagus cooking whip eggs in bowl. Stir chili paste into eggs, whip well add to asparagus. Covering the bottom of the pan. Put the lid on for 90 seconds.
Take lid off, shake some hot sauce on and add Parmesan on top. Cook another 30-60 seconds.
Plate the salami the the omelet & Enjoy!

Dukan – Celebration Sunday & Mountain Hike

Posted on September 3, 2012 by flamidwyfe

Sunday was Consolidation Day 114 of 500.
Today’s Weight: 145
Goal Weight: 155

Sunday is my Celebration Sunday day on Dukan. When you enter the third phase of Dukan, the Consolidation Phase, you get one celebration meal a week. You can eat whatever you want. This is in the first half of Consolidation (mine is 500 days long and the rule applies until I hit day 250). In the second half you can have 2 celebration meals a week.

I’ve chosen to remain wheat, gluten and sugar free, so my celebration meals usually include something like french fries (i’m not eating white potatoes) or lots of fruit! That was the case today.

I started the morning out with a 2 egg omelet with onion, asparagus and garlic. I then went on a 5.59 km mountain hike with my friend Tatiana. This is the trail that I try to hike every Sunday morning when I’m in Hangzhou. I have to say that during yesterday’s hike up I realized that I was really going to miss this part of living in China. Moving back to Florida (which I love more than any place in the world) won’t include mountain hiking!

Burned off breakfast and then some!

runkeeper, mountain hike, hangzhou, china

286 meter = 938 feet… not a bad climb 🙂

Tatiana

mountain hike, west lake, hangzhou, china

And I wore shorts… in public. You can see West Lake in the background. It’s a beautiful view from the top of this mountain!

And this was my reward… a fruit salad for lunch, along with a iced cafe latte with Splenda and a TON of water… like 2 liters.

I shared this delicious fruit platter with Tatiana. So fresh and cool after a long hike in the heat.

My driver Jerry met us at the restaurant and took us to the wet market. I’m going to have to go back and get pictures… I’m always so busy picking out my stuff that I don’t pull out the iPhone and take pics! The wet market has the freshest veggies, fruits, meats and live poultry and fish to choose from. I get my veggies, pork and beef there. The stands that I purchase my pork and beef from both have range free farms. The meat is butchered the day before and I can pick my cuts. Tatiana picked out a 1/2 kilo of live jumbo shrimp to make us a late afternoon snack.

We got home, I separated out all the meat and spent time reading for a while. Around 4 Tatiana simmered the shrimp with fresh ginger, sea salt and pepper corns. I made a wasabi & tamari mix and we had some yummy shrimp!!!

Didn’t have dinner, as I was stuffed. I had a couple of bites of cheese and a handful of almonds to round out my evening.

What did you do on Sunday? Were you active?

Ciao!

Dukan Diet – Pure Protein Thursday

Posted on August 31, 2012 by flamidwyfe

Thursday is alway a Pure Protein Day. This Thursday was Consolidation Day 112 🙂 Dr. Dukan recommends that followers of the program in Consolidation pick Thursday as the one day a week you have a pure protein day and for the most part, I have.
Today’s weight: 147
Goal weight: 155

Before I could eat, I had my annual physical at work. It included blood work, EKG, chest X-ray, breast thermography (instead of mammogram, no radiation), ultrasound of my liver (no longer fatty… Yay!!!), pancreas, kidneys and spleen and a look over by the TCM doc. Waiting on the blood results, but everything else was perfect! It took less than 40 minutes for everything and cost $0! How awesome is that?

Breakfast: 2 Tea Eggs from the shop downstairs…

Lunch: A small plate of roast beef

Afternoon Snack: A tea egg

Dinner: 1 Chicken breast, roasted in that toaster oven, with a roasted 1/2 red onion. I marinated the chicken in 1 Tbs coconut oil, 1 tsp garlic powder, 1/2 tsp cumin and a dash of salt for 30 minutes in the fridge. Shook the container up and put it on the pizza pan to cook, pouring the marinade over it and the onion. Cooked in oven for 40 mins at 350 degrees F.

I then went for a 4K run and finished with about 20 minutes of stretches and yoga.

Bedtime Snack: Fat free Greek yogurt with 1 Tbs flaxseed meal and Splenda

What did you eat on Thursday?

Ciao!

Recipe – Dukan – Turkey Dinner

Posted on August 31, 2012 by flamidwyfe

So last Saturday I made a turkey dinner. I love cooking turkeys many times a year. It can be challenging, especially when living overseas. This time there was only one turkey to be found in all of Hangzhou! But we got him 🙂 He was a turkey grown locally, so very lean. Also, I don’t have an oven. I have something akin to a toaster oven. But Everyone knows I love a challenge!

Ingredients:
Turkey
Large pear – chopped in large pieces
Large green apple – chopped in large pieces
Large red onion – chopped in large pieces
6 garlic cloves – chopped in large pieces
Olive oil
Salt & Pepper

First remove the innards stuck in the rear. Here in China, that includes the head! I couldn’t touch it, blech!! So I used wooden spoons and did a forcep delivery.

Then give your turkey a good bath… Inside and out. Place in pan you are going to use.
Stuff the turkey with the pear, apple, onion and garlic. The moistness and tenderness from simply using these 4 ingredients is amazing!

Generously rub olive oil all over your turkey, don’t forget between his legs and under his wings.
Generously douse with salt & pepper.
Put him breast up and in the oven.

Cook 15 minutes for every pound at 350 degrees F.

That’s IT!! Don’t put aluminum foil on his bits, leave him alone! He’ll be perfect!

Enjoy! Ciao!

Self Love Exercises – Part 7

Posted on August 29, 2012 by flamidwyfe

From the Feel Good Tribe:

7. I’ve said it before & I will say it a million more times: write a gratitude list every morning. It really is the best way to start your day. The simple act of sitting down & making a few notes on what you’re happy about builds up so much positive energy that you can’t help but do something amazing with it!

OK, so I started doing this a couple of weeks ago and it is working. Aside from the “postal” incident, I’ve had more positive days. I have also gotten more accomplished in my daily life.

Today’s Gratitude List… posted on my bathroom mirror:

I am grateful that I still have a living parent… MOM ♥ ♥ ♥

I am grateful that I am going home in 22 days!

I am grateful that I have had the opportunity to travel.

I am grateful for all of the people that support me through encouragement!

I am grateful for the friends that I have met through my blog and the amazing cheering squad that I have, of people I’ve never met in person, but feel I really know!

So… that’s today’s list. I wrote it when I first got up this morning. What are you grateful for today???

Ciao!

Not on my list, but I was certainly grateful that my roast turned out far better than my turkey!

Oh my the flat smelled amazing and the roast was so tender!

Dukan – Consolidation Day 108

Posted on August 28, 2012 by flamidwyfe

Monday was Consolidation Day 108 🙂

Today’s Weight: 146
Goal Weight: 155
Still lovin’ that 🙂

Back to work in Hangzhou. Kind of a frustrating day. Went to the bank to make a deposit and they wouldn’t let me because I didn’t have my passport… to make a deposit… sigh. Then I went to the post office to ship off the last 4 boxes to the States and the guy went through all my stuff to make sure it was packed well enough to not break anything and DROPS the package with my Chinese china!!!! Breathe IN, Breathe OUT… I flew off the handle… I couldn’t help it… I am not perfect, I threw a tantrum. They quickly finished me up, I apologized a million times to my driver, Jerry, who is the most patient person in the world (besides Kitty)… he smoothed things over and got me the hell out of there before, well before I got into trouble!

My granddaughter Sadie represents the 3rd generation of epic tantrum throwers 🙂
My daughter Jenni, however, was the Queen of them!

Then back to work where I managed to upset the apple cart by providing a not so glowing audit about hand washing that had the doctors doing better than the nurses. I was on a roll!

Went home and had me some dinner and felt better 🙂 I also am tutoring a Chinese midwife in Medical English and passing the NCLEX-RN exam. So we worked on that last night.

Sunday I got in a 5K run in under 40 minutes after not running for 9 days due to my bout of food poisoning, but I pushed myself and did it… which makes me feel so good 🙂 I then went up to my flat and did 30 minutes of stretching, yoga and exercise bands. I have SO much energy when I’m done running… it’s amazing!

I also got a few pictures from Rose, my personal assistant in Guangzhou from my multiple stays there this past 5 months. Here’s a couple I want to share:

Water birth training in April 2012. Guangzhou.

Grand Opening of the Water Delivery Center in Guangzhou Elizabeth Women’s Hospital – April 2012

I’ve been saying that I haven’t felt like I accomplished much in the past year. Maybe I set my expectations too high for myself… I’m a perfectionist. But when I look at these pictures I do realize that I’ve accomplished quite a bit. The hospitals keep referring to me as their International Water Birth Expert… and I’ve come to realize, I really am! I mean who better to be called that than someone who has delivered hundreds of babies in the water (all over the world, including on 4 continents!) and has taught water birth all over the world? The 5 hospitals here in China that I’ve done the water birth trainings in have collectively performed over 100 water births in the past year! I am proud of their accomplishments and that the midwives and doctors at these 5 hospitals have accepted water birth as a “normal” way for women to deliver their babies. And delighted for the women and babies who have experienced this amazing way of birthing!

Breakfast: 2 slices of bacon and 2 tea eggs
Snack: FF Greek yogurt with Splenda and flaxseed meal
Lunch: 3 ham slices with 3 slices of Pepper Jack cheddar… Mmmm!!
Dinner: Stir-fry pork with onions and asparagus (cooked in coconut oil).
Snack: Beef jerky… eeek that out a couple little pieces at a time to make it stretch (thanks, Suzanne for bringing me the 3 bags!!) ** Kira… Titters LOVES jerky!

I hope everyone is having a great week! I have 23 days until I fly home… for good… or for now… LOL
What type of exercise or movement did you do on Monday??

Ciao!

Great Way To Start the Day!

Posted on August 28, 2012 by flamidwyfe

Check out this post from the The Healthy Home Economist… It’s all about the importance of a good healthy breakfast to start the day and some very interesting stats! I’m all about stats 🙂

This is MY kind of breakfast! This is a Paleo breakfast. To make it Dukan take out the fruit on a PV day.

My breakfast this morning was 2 slices of bacon, 2 tea eggs and a slice of cantelope. What did you have for breakfast this morning? Can you remember?

Ciao!

Recipe – Dukan & Paleo – Coconut Flaxseed Bread

Posted on August 25, 2012 by flamidwyfe

I tried to find a recipe with the ingredients that I had on hand, but couldn’t. So I took a bit from a few of them and tried this out. It turned out pretty well. It’s very moist. I think the next time I might add a couple of packets of Splenda to it. This is my very first piece of bread in over a year!!!

COCONUT FLAXSEED BREAD
Serves: 8
1 serving = 1 slice

Ingredients:
1/2 c coconut creme powder
1/2 c flaxseed, ground
1/2 tsp salt
1 tsp baking soda
5 eggs
1/4 c coconut oil
1/8 c water
1 tsp apple cider vinegar (not quite sure that’s what I used, lol… this is China, had to guess at it in the little store)

Preheat oven to 325 F. Grease a loaf pan with coconut oil.
Mix all the dry ingredients together in a bowl.
Mix all the wet ingredients together in a bowl.
Mix the dry and wet ingredients together, mixing well.
Pour into loaf pan and bake for 40 minutes.

Cool completely before slicing into 8 pieces.

ENJOY!

Nutrition info per serving: Calories 150, Protein 5.5g, Fat 13.8g,
Total Carb 2.8g, Net Carb 0.4g

Recipe – Dukan – Chicken Sausage Stir Fry

Posted on August 23, 2012 by flamidwyfe

Imagine for one moment the sheer joy of finding these…

In a grocery store in Hong Kong. Transporting by (much delayed) train to Guangzhou for an overnight and then by plane (which pushed back at EXACTLY the scheduled time) to Hangzhou. I know, they’re available in most grocery stores, but not here.

I fell in love with these gluten-free, low carb, absolutely delicious sausage in January, while home on holiday. Tonight I had them for dinner.

CHICKEN SAUSAGE STIR FRY
Serves 1

1 Tbs coconut oil
1 medium carrot, quartered then cut in chunks
1/2 large onion (I prefer red ones) chopped
2 scallions chopped
4 big mushrooms chopped
2 al fresco Chicken Sausage, quartered and cut into bite-sized pieces
1 Tbs Italian herbs
Salt and pepper to taste

Prep ingredients.
Heat pan on medium, melt coconut oil.
Add carrots and sautée with lid on for 2-3 minutes.
Add Italian herbs.
Add onion and scallion, stir frequently. Cook for 2 minutes.
Add Sausage, cook for 2 minutes with lid on. Reduce heat to medium-low.
Add mushrooms, give it a stir and put lid on for another 2 minutes.
Enjoy!

Dukan – One year anniversary

Posted on August 21, 2012 by flamidwyfe

So this isn’t going to be the spectacularly huge post I promised 😦 I’ve had dodgy tummy for 2 days and I’m just not up to it. I think I drank some non-bottle water Sunday night and my normally iron stomach isn’t happy.

I did, however, go out with Rose and Jack yesterday for a spectacular touristy day, despite making a hundred trips to the bathroom! I’ll blog on that later in the week when I’m feeling better, as well.

I typed this up while riding the subway yesterday on the way to the Safari Park Zoo…

Wow! A year! A year since I took control of my life. A year where I changed my
body, my health, my job, moved countries, visited Thailand with friends, met the
most amazing friends in the blogosphere, found out who my true friends were,
learned to deal with resentment and regret, hosted a few expected and unexpected
people in my flat in China, cared for some extraordinary expats during their
pregnancies and birth, and realized finally that I CAN do anything and I’m
AMAZING!

A year where I lost 111 pounds in under 10 months. A year where I learned to run
and improve my yoga. A year where i participated in my first 5K. A year where I
committed to do a triathlon to celebrate my 2nd year of rebirth. A summer where
I’ve maintained that weight loss!

A year of teaching water birth and international standards of care in China,
where at 5 hospitals women now have that option! A year where I decided it was
time to go home. Spend more time with my kids and grandkids, stay connected with
the birth community at home through eduction while developing my next career
move.

A year where I went from this: