Dukan Diet Redo – Day 6 – PV

Another day in Shanghai. Went out on foot today while the sun was shining. Found a park nearby with an elevated walkway and a running path marked off in 25m increments. Pretty awesome!

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Feeling like this today…

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And this was my walk…

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Breakfast: 2 fried eggs
Lunch: pork stir fry
Dinner: amazing burger (no bun) at Blue Frog with some veggies
Snack: FF Greek yogurt

And I finished reading Dan Brown’s Inferno. Lots to think about at the end of that book!

How was your week?

Ciao!

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2nd verse, same as the first!

Well my first week of being 50 has been fabulous!

An old friend, Beryl, came to town from Georgia. She hadn’t been home in 7 years and we had a get together at Terra Fermata… one of my best memories of Beryl is that when I was so exhausted from being a new, young, single mom and working full time, she came over, packed up my baby and took him for an overnight. More than once! I cannot even begin to tell you how fortunate and grateful I was for that simple act of kindness.

Beryl's welcome home party.

Beryl’s welcome home party.

I also ran a 5K my first week of being 50. The Reindeer Dash. It was my first real run since fracturing my foot. I’ve done some minimal interval training, but no real running. I thought I was going to die! It is still hot and humid here in sunny South Florida! By mile one I was gasping for air, but I finished it! My friend Shannon and her daughter ran back to where I was and finished it with me. The support I have from my friends is nothing short of AMAZING! My friend Ed took first place in the mens 50-54 and Shannon took 3rd in the women’s 40-44. So super proud of them both! Elizabeth hit a PR and I think that Dana did too! This was 12 year old Breeze’s first 5K!

Done!

Done!

And my daughter Tiffany and I started the Attack phase of Dukan yesterday. I have gained back almost 30 pounds of my 100+ lb weight loss. I am eating well, but haven’t been MOVING or drinking enough water. It amazes me how fast it creeps on. But I will not be beaten! LOL… I am a fighter and just need to buckle down. I can make excuses all day long, but the bottom line is I am not making enough time for ME! I have spread myself out very thin and it is effecting my weight and my health. That stopped yesterday!

Attack Day 1:
Breakfast: 1 boiled egg, 1 FF Greek Yogurt, coffee
Lunch: Stir fry steak and onions
Snack: Boiled Egg
Dinner: Lean pork chop with onions, garlic and ginger
Snack: FF greek yogurt with flax seed meal
Water: 1000 mL (need to increase!!!)
Exercise: 32 minute walk with Tiffany and Kapone

So fortunate to be able to still be out walking on the waterfront in December in shorts and tank tops!

So fortunate to be able to still be out walking on the waterfront in December in shorts and tank tops!

Tiff and I were suppose to fly to San Antonio Monday morning on a business trip for our billing business, but ice storms in Dallas prevented us from going. So we decided that Monday was the day to start, and we did! I’m down 1.5 pounds since yesterday morning 🙂

I hope everyone has a fantastic week! I sure plan on it!

Ciao!

Dukan Recipe – Jerk Pork Chops – PV

Dukan Jerk Pork Chops
Serves 2

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.
Enjoy!

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Dukan – Consolidation Day 451 of 550

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!

Ciao!

Dukan – Consolidation Day 449 of 550

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….

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Ignore that personal best pace… Sometimes RunKeeper screws up, lol.

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:

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KAPONE TUCKERED OUT AFTER 1 HOUR WALK!

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I hope everyone is having a wonderful weekend!

Ciao!

5 Ways To Rephrase Your Food Choices

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.

Dukan – PV Dinner

Quickie update… Down 3 pounds below True Weight. Dukan web site asked me to be an ambassador! And I’m exercising every single day and eating great!

To it was a Dukan PV dinner night. Chicken, onion and asparagus… YUM!

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Monday I walked a total of 7 miles, plus I did a yoga class that was 75 minutes AND did lower body work on the equipment… Feeling strong and the size 8’s are feeling looser!

My two walks:

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Working a lot this week, teaching a workshop this weekend to midwives taking their state board exam and getting in a healthy walk daily. LIFE.IS.GOOD.

Ciao!