===> NEW RE-START IS COMING SOON <===

                       

Dukan's Prescribed Exercise Regime

Busy busy busy me..  can hardly find the time to post anything.  So sorry for that ;)

As I am busy, I obviously have less time to think about food, therefore less eating and more loosing! 

In 9 days total of 6.4kg down! So far, so good! Happy with results. I already feel that on some of my clothes, as they become loose, but not just yet, to go few sizes down - its still lots of hard work has to be put in.

I am starting my gym tomorrow. I have been very lousy with my exercise regime lately, but all this just about to change.

 I have adopted  few major changes already and here is a few that I will adopt: 

+ walking up or down the stairs instead of using lift or escalators - DONE

+ taking a walk where possible, rather just driving the car. I walk every morning to get my daily newspaper from local shop, instead of driving the car like before - DONE

+ signed up for specialised pilates class to improve my core stability + DONE

+ at least once a week I will go to the gym for a good 1.5hour cardio + WILL START TOMORROW

- once my babysitting is arranged, I will hit the swimming pool too - .......

Dukan PRESCRIBED exercise regime is as follows:

• Attack phase - 20 minutes a day
• Cruise phase - 30 minutes a day
• If in stagnation, which last longer that 7 days - increase this to 60 minutes a day for 4 days.
• Consolidation phase - 25 minutes a day
• Permanent stabilization phase - you must absolutely stick to 20 minutes a day.

How about you? What is your daily exercise regime?

xo R.

Chicken and vegetable roast

Chicken, Brussels sprouts, cauliflower and carrot roast

8 Skinless chicken thighs

approx 15 Brussels sprouts

Cauliflower

2 - 3 large carrots 

1 leek

Garlic (fresh crushed or powdered)

Low sodium salt

Grounded black pepper

Herb mix

Your favourite seasoning

How to:

• preheat the oven to 200 degrees C
• season the chicken, rub crushed garlic in it and put in a roasting dish. Pop in the oven for approx 15 min, turning them over once half time.
• while chicken is roasting, peel off the carrots and cut in to slices, cut the Brussels sprouts in to halves, slice cauliflower and leek
• add some seasoning to the veggie mix (I used small pinch of salt and mixed herbs) 
• when the chicken looks half way cooked (or after approx 20 min of cooking) add veggies to the roasting dish and cover everything with a foil
• cook for further 20 min  ( or till the veggies are soft and chicken is done) 

Enjoy! 

The chicken turned out very very soft and tasty.  I cooked large portion to be a  family dinner. It was a success! 

xo R.

Tuna salad

Hi all!

Its day 8 and I am another 0,5kg down. Feeling good and positive!
I was too busy this morning, did not get a chance to eat my breakfast, but I had  an early lunch, which I want to share with you.

Veggie and Tuna salad

Garden salad leaves
Cucumber
Tomatoes
Red pepper
Hard boiled egg
Tuna - canned, in brain
Balsamic salad dressing

Salads are brilliant quick meal. I went for traditional tuna salad today. Yum...;)
I had nearly two portions of it. Could not stop eating, it tasted soooooo good. For the second round I added some hard boiled egg and red pepper. All of this goodness with my very own salad dressing which I made yesterday (check 'Condiments' on the right of the page).

Enjoy!

xo R.

Dukan friendly Balsamic Salad Dressing

Did not feel bad at all pouring away full bottle of ceaser salad dressing.
Yes, I agree... it has costed me couple of pounds, but was it really worth it? Have you ever looked at nutrition contents table on any of them? I saw a whooping 50g of fat in mine... O_o .... that was enough for me to make the right decision and to prepare my own salad dressing for the various yummy salads that I usually enjoy on PV days.

So here it is - my version of Dukan's vinaigrette or Ramune's salad dressing

5 tbsp olive oil
13 tbsp balsamic vinegar
4 tbsp Dijon mustard
Low sodium salt
Grounded black pepper
Clove of garlic

How to:

Mix all ingredients together, except garlic, as in the picture below. Put whole garlic clove in a dish or bottle that you will be storing the dressing and pour the contents over. Keep it in the fridge. Shake well before use.

Tips:

• it will taste nice if you add some fresh herbs  like chopped basil or dill
• the garlic left inside the bottle will release his taste slowly. If you don't like garlic,  just don't use it.

Idea!

Why not add a spoon of wholegrain mustard for more funky texture and taste.

Enjoy! 

xo R.

Tofu Cake

This is my favourite... even my kids loves it. I bake it often so have something at hand to satisfy my cravings.

Tofu Cake

200g tofu
1 egg
1.5 tbs sweetener
6 tbs milk powder
2.5 tbs oat bran
2 tbs wheat bran
1 tbs fat free cacao
1/5 tsp baking powder
few drops of vanilla flavouring

How to:

Mix all ingredients together and pour in a silicone cake tray. Bake for 30min in a 180°C temperature.

Tips:

• can use cup cake or muffin trays
• if you bake cup cakes, then it will take less time
• use different food flavourings; you also might not not want to add cacao
• taste good both warm or cold
• I prefer to bake in a cake tin, simply because the cake turns out more moist than the cupcakes

Enjoy!

xo R.

Simple and yummy broccoli and cauliflower soup

Still feel sick, but towards the evening had to put my all energy together and prepare myself a soup. It really helped me - I was  all sweating when eating it, it has soothed my throat and release the mucus both form the chest and nose. It is No 1 remedy to fight the flu!

Simple and yummy veggie soup

Small cauliflower
Small broccoli
One large carrot
Small leak
A cube of chicken stock
100g of milk
Few bay leaves

How to:

Cut cauliflower, broccoli, carrot and leak in a small cubes/chunks and put in a pan. Pour some cold water and add some bay leaves. Boil everything for around 10 minutes, add the chicken stock cube directly to the liquid in a pan, stir it well. When the veggies are soft and cooked, pour milk in and simmer for another 2 min.
Take away the pan form the hob and leave it to cool for few minutes. Remove the bay leaves,  pour in a food processor and blend it until smooth.
You can dish it straight away. I enjoyed it with some nice turkey fillet ham.

Tips: 

• if you are in hurry, you can use frozen veggies - they already cut to the right size and this will save you time
• milk is not necessary
• if you like chunky veggies in your soup - don't blend it

Idea:

Try add some chicken in it , it will be more protein rich soup and will still taste great!

xo R.