Cranberry Apple Feta Salad

Salads can get very boring. It is important to mix it up once in a while. This is my all-time favorite salad and it’s very easy to make.

What you need:

1 apple, sliced

¾ dried cranberries

¾ of either pecans or walnuts (depends on you)

¾ of feta cheese

I usually cut up a bunch of lettuce. I use whatever type for this salad but NEVER Iceberg for this.

Dressing:

I typically use either Balsamic vinaigrette or I use Greek vinaigrette.

Mix all ingredients together and enjoy. 

Turkey Chili for either Cycle 1 or 2

 Ingredients
    1 lb ground turkey
    1 white or yellow onion, diced
    3 cloves garlic
    1 can crushed or diced tomatoes (or you can use fresh or frozen-fresh tomatoes)
    1 tbsp each cumin, chili powder, ground white pepper

    Instructions
    1. Brown ground turkey with onions in a pan over medium heat. Grate garlic into the pan (or you can use dried or crushed garlic if you prefer).
    2. Stir in seasonings and mix them thoroughly into the meat mixture.
    3. Add in 1 cup of grated cauliflower and stir until well mixed.
    4. Add 2 small fresh tomatoes or 1/2 can of crushed tomatoes.
    5. Cook over med-low heat for 15-20 minutes to let the flavors develop.

    If you are on Cycle 2, you may add a can of black beans or kidney beans (drained and rinsed) to this dish during step 3.

If you are on C1, you can beef out this chili with large bite-sized chunks of vegetables - carrot, cauliflower, zucchini - best to steam these only slightly so they are cooked but firm, then serve with the chili poured over the top.

***Hint Hint*** I only use fresh veggies!! Taste so much better!

Rosemary Lamb Chops

Sorry so late but I made this last week.

Ingredients:

·         1 pound lamb chops (lamb rib chops are what are pictured here)

·         2 Tbsp minced fresh rosemary

·         2 teaspoons salt

·         1 teaspoon freshly ground black pepper

·         1 garlic clove, minced

·         4 Tbsp olive oil, divided

METHOD

Before you start, decide if you want your lamb chops rare or medium. If you want your lamb chops rare in the center, you can cook them entirely on the stovetop.  If you want them a bit more cooked, and you have double rib chops (2 ribs per piece of meat, each piece of meat about 1/4 of a pound), you will want to finish them in the oven, at 400°F for a few minutes. Or you can cover the pan and remove from the heat and just let sit for a few minutes.

1 In a small bowl, mix the rosemary, salt, pepper, garlic, and 2 tablespoons of the olive oil together. Coat the lamb chops with the mixture, massaging it into the meat with your fingers. If you are working with double rib chops, cover and let stand at room temperature for 30 to 45 minutes. (If you are working with single rib chops, and you want the result to be rare, let the chops sit in the rub in the refrigerator, do not let come to room temp or the thin ribs will easily overcook when you sear them in the next step.)

2 Heat the remaining 2 tablespoons olive oil in an oven-proof sauté pan over high heat. When the oil is shimmering hot, sear the lamb chops on all sides, about 2 to 3 minutes per side. (If you are working with single rib chops, sear only on two sides, and only a minute or so on each side if you want the result to be rare or medium rare.)

3 At this point, if you want your lamb chops rare, they are likely cooked enough. Remove them from the pan, cover them with foil and let sit for 5 to 10 minutes before serving. If you would like your chops more cooked, you can put them in a 400°F oven for 3 to 5 minutes, or keep them in the hot pan, remove from heat, and cover the pan for a few minutes. Then remove from the pan to a plate or  

Now what is really important about making lamb is how you want to cook it. I used this site to help me figure out how to cook it. (http://www.leanonlamb.com/cooking) I also had to figure out what I wanted to pair it with. I decided on BROWN rice and broccoli.

 

Update

Sorry for the not posting this sooner but here is an update...

Millie (my mom) lost 12 lbs in 17 days.  YAY!!!

As for me I didn't weight my self this time. What I did was the jean test. A pair of my favorite jeans were getting tight on me so I knew I wanted to fit those comfortably again. Then I bought a pair that I knew I want to get in to. So I tried on my favorite pair of jeans and they fit within a week. As for the new pair I waited till day 18 or so and I tired them on. They FIT!! Not only did they fit but I was able to touch my toes and was able to take a deep breath in them. That's key if you can not breath in your jeans....DON'T WEAR them.

Cycle 2 Food List

Cycle 2 of the 17 Day Diet (also known as the Activate Cycle) focuses on resetting your metabolism.  Your body naturally wants to preserve its fat and Cycle 2 helps keep your body in fat-burning mode by confusing your body with alternate high and low caloric days.  Cycle 2 helps keep you from experiencing weight loss plateaus as a result of confusing your body.

In Cycle 2 of the 17 Day Diet, you’ll alternate between Cycle 1 Accelerate days with Cycle 2 Activate days.

Proteins

Same as Cycle 1, but add in the following:

Seafood:

Shellfish**
Clams
Crab
Mussels
Oysters
Scallops
Shrimp

Lean Cuts of Meat:

Flank Steak
Top Sirloin Steak
Top Round
Eye of the round
Beef round tip
Beef top sirloin
Beef top loin
Lean ground beef
Pork Tenderloin
Pork sirloin chops
Pork boneless loin roast
Pork top or center loin chops
Lamb shanks
Lamb sirloin roast
Veal cutlet

Natural Starches

(all to be eaten  prior to 2pm)

Grains: (1 serving = ½ cup)
Amaranth
Barley, pearled
Brown rice
Bulgar
Couscous
Cream of wheat
Grits
Longer rain rice, such as basmati
Millet
Oat bran
Old-fashioned oatmeal
Quinoa

Legumes: (1 Serving = ½ cup)

Black beans
Black-eyed peas
Butter beans
Garbanzo beans (chickpeas)
Great northern beans
Kidney beans
Lentils
Lima beans, baby
Navy beans
Peas
Pinto beans
Soy beans
Split peas

Starchy Vegetables:

Breadfruit (1 serving = 1 cup)
Corn (1 serving = ½ cup)
Potato (1 serving = 1 medium)
Pumpkin (1 serving = 1/2 cup)**
Sweet potato (1 serving = 1 medium)
Taro (1 serving = ½ cup)
Winter squashes (acorn, spaghetti, butternut, etc) (1 serving = 1 cup)
Yam (1 serving = 1 medium)

Cleansing Vegetables

(same foods as Cycle 1)

Low-Sugar fruits

(same foods as Cycle 1)

Probiotics

(same foods as Cycle 1)

Friendly Fats

(same foods as Cycle 1)

Condiments

Condiments and seasonings are allowed in moderation:

Salsa
Low-carb marinara sauce
Lite soy sauce
Low-carb ketchup
Fat-free sour cream
Low-fat
Low sodium broth
Truvia or Nectresse** (a non-caloric sweeteners made from natural ingredients)
Sugar-free jams and jellies
Vegetable cooking-spray
Fat-free cheeses (i.e. parmesan)
Fat-free salad dressing
Salt
Pepper
Vinegar
Mustard
Herbs
Spices

Why you should drink green tea...

Greek Yogurt

Why I eat Greek Yogurt…

Protein

Greek yogurt can have twice as much protein as regular yogurt

Greek yogurt averages about 13 to 20 grams of protein.

Sodium

Greek yogurt has less sodium by up to 50 percent

Low in Carbohydrates

Averages around 9 grams.

Greek Chicken Burgers

Ingredients

1/2 cup fat-free plain yogurt
1/4 cup chopped peeled cucumber
1/4 cup crumbled reduced-fat feta cheese
1-1/2 teaspoons snipped fresh dill
1-1/2 teaspoons lemon juice
1 small garlic clove, minced

BURGERS:
1 medium onion, finely chopped
1/4 cup pureed cauliflower
1 tablespoon dried oregano
1 tablespoon lemon juice
2 garlic cloves, minced
1/2 teaspoon salt
1/4 teaspoon pepper
1 pound ground chicken
Baby Spinach leaves
8 tomato slices

Directions

Stir in the yogurt, cucumber, feta cheese, dill, lemon juice and garlic; set aside.

In a small bowl, combine the onion, cauliflower, oregano, lemon juice, garlic, salt and pepper. Crumble chicken over mixture and mix well. Shape into four burgers. 
Grill in George Foreman Grill around 10 to 15 minutes or until a meat thermometer reads 165° and juices run clear.

Serve each on plate, first put the raw baby spinach, then a tomato slice, Chicken Burger, 2nd tomato slice and top with 2 tablespoons yogurt sauce. Yield: 4 servings.

Cinnamon Apple Crisp

For all those with a sweet tooth. 

Quarter apple and remove core. Place in casserole dish; drizzle with a little olive oil, sprinkle on 1/2 tsb each cinnamon juice from half lemon, 1-2 pkg. splenda or 1 pkg truvia. Bake at 350 or microwave until soft. If you want the apples to be a little crisper change temperature to broil and cook for additional 5 minutes. 

Really??

One of the hardest part about eating healthy is having people eat all the food you want in front you. It can be very tempting. Be strong!! My step-dad just walked into the house with 2 bags of chips and tried to hide them from me. Everyone in the house has changed the way they have been eating but him.

On a good note!
My brother even lost 10 lbs already. Damn Man!!

Day 3 down

Day 3:

I'm so proud of my mom. This has been her first ever diet that she has cut out crabs and she is 100% fine with it. She even turned down a piece of cheesecake the other day. She did mention that she has cut out sugar in her coffee in the morning. I did let her know she could use 1 splenda or truvia she did that all on her own. Way 2 go Millie!!

Baked Talpia

Spray aluminum foil with no-fat cooking spray or brush with a little bit of olive oil. Lay four fresh Tilapia fillets on the coating and season with black pepper or seasoning of your choice. Add any type of FRESH vegies you desire. Spray or coat another sheet of foil and cover the fish and veggies. Seal the foil tightly and bake in a pre-heated oven for about an hour on 350 degrees. 

Breakfast Cupcakes

This is a quick and easy meal to make and take on the go.

Ingredients:

• 1/2 cup of red finely chopped red peppers
• 1/2 cup of red finely chopped yellow peppers
• 1/2 cup of red finely chopped orange peppers
• 1 hand full of chopped fresh spinach
• 1/3 cup of feta cheese
• 1 cup of Turkey Bacon or Turkey Sausage
• 2 16oz of Egg Whites

Directions:

1. Finely cut all peppers, spinach and add into mixing bowl
2. Add feta cheese to mixture
   
   
   
   
   
   
   
3. Finely cut up FRESH turkey bacon or sausage and add with other ingredients
   
4. Mix all ingredients 
   
5. Now add the egg whites into bowl.
6. With cupcake pan (be sure to spray the pan) add the mixture in the pan. Make sure there is more egg whites then anything else.
   
7. Cook on 425 in oven for 20 minutes.
8. Let cool after cooked and then take out of pan. 
   
   
   
   

Quick Changes

I was just asked what are some quick changes you can make to your diet that will help you jump start a healthy diet.

1. Cut RED meat out (at least for a while)
2. Drink GREEN tea
3. Cut out soda
4. Drink half of your body weight in WATER

Hope this helps

Garlic Parmesan Green Beans

Dinner for day 1 on cycle 1 I made garlic parmesan green beans. Here is the recipe for all those who would like to try it. I usually pair it up with chicken breast.

Ingredients:

• 4 cups of FRESH green beans
• 1 small clove garlic, finely chopped
• 1 tablespoon granted Parmesan cheese

Directions:

• Cook green beans as directed on bag to desired doneness--except do not season to taste; drain.
• Add garlic; cook 2 to 3 minutes, stirring frequently, until garlic is tender.
•  Sprinkle with cheese; toss gently.

Meal Planning Made Easy

Breakfast:;

2 eggs or 4 egg white, prepared without oil, or 1 serving probiotic food such as yogurt

1 fruit serving

1 cup of green tea

Lunch:

Liberal amounts of protein in the form of fish, poultry, or eggs plus unlimited amounts of cleansing vegetables; or 1 probiotic serving plus unlimited amounts of cleansing vegetables

1 cup of green tea

Dinner:

Liberal amounts of protein in the form of fish or chicken

Unlimited amounts of cleansing vegetables

1 cup of green tea

Snacks:

2^nd fruit serving

2^nd probiotic serving

Take it Off: Food List

Lean Proteins:

Fish

Salmon, canned or fresh

Sole

Flounder

Catfish

Tilapia

Canned light Tuna (in water)

Poultry

Chicken breasts

Turkey breasts

Ground turkey, lean

Eggs (2 eggs= 1 serving)

Egg whites (4 egg whites= 1 serving)

Cleansing Vegetables:

Artichoke

Artichoke hearts

Asparagus

Bell peppers, green, orange, red and yellow

Broccoli

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celery

Cucumbers

Eggplant

Garlic

Green beans

Collard greens

Kale

Leeks

Lettuce, any type

Mushrooms

Okra

Onions

Parsley

Scallions

Spinach

Tomatoes

Watercress

Low-Sugar Fruità2 servings daily

Apples

Berries, all types

Grapefruit

Oranges

Peaches

Pears

Plums

Prickly pear cactus

Prunes

Red grapes

Probiotic Foods—2 servings daily

Yogurt, any type, including Greek-style, sugar free fruit flavored; plain and low-fate (6 oz container= 1 serving)

Kefir: similar to a drinking-style yogurt; great for making smoothies (1 cup= 1 serving)

Low-fat acidophilus mile (1 cup=1 serving)

Yakult (small 50 calorie bottle)

Breakstone LiveActive cottage cheese ( ½ cup= 1 serving)

Reduced salt miso dissolved in low-fat, low-sodium broth (1 tablespoon= 1 serving)

Tempeh

Sauerkraut

Kimchi

Friendly Fats: 1 to 2 tablespoons daily

Olive Oil

Flaxseed Oil

Condiments:

Allowed in Moderation: salsa, low-carb marinara sauce, lite soy sauce, low-carb ketchup, fat-free sour cream, low-fat, low sodium broth, Truvia, sugar free jams and jellies, cooking spray, fat-free cheeses (Parmesan), fat-free salad dressing, salt, pepper, vinegar, mustard, herbs and spices.

Cycle 1: Accelerate

On this Cycle you can eat unlimited protein—including meat, poultry, eggs and fish, as well as many vegetables. Limited carbohydrate intake by cutting out white bread, potatoes, pasta, rice, chocolate, biscuits, and sugary desserts and sweets. Fruit and fats are NOT banned!!

General Guidelines for Cycle 1:

Follow the Accelerate Cycle for 17 days. If you reach your weight loss goal, move on to cycle 4. If you have more weight to lose, go on to cycle

 2. Your diet will consist of lean proteins, vegetables, low sugar fruits, probiotic foods like yogurt, and good fats. Starchy food such as potatoes, legumes, brown rice, corn oatmeal are not permitted on this Cycle.

3.Remove skin from chicken or turkey prior to cooking or purchase skinless.

4.Eggs: You may eat up 10 two eggs a day. But stich to no more than four yolks per week.  Egg whites can be eaten without restriction. ( I highly recommend this)

5.Enjoy fresh vegetables and fruits as much as possible.  If you are eating frozen or canned items please be kind and moderate yourself. They must be unsweented.

6. Do not eat fruit after 2 pm. Fruit is a carb. Eating carbs earlier in your day will help fuel in your body and will improve your waste line.

7.AVOID alcohol and sugar in order to help your body cut toxins, and improve digestion and burn fat.

8. Adopt the habit of drinking green tea. It contains some caffeine but offers compounds that help burn fat.

9. Eat slowly and only until full; do not overload your stomach.

10. Drink eight 8 oz glasses of pure water a day.

11.Exercise at least 17 minutes a day. (walk on breaks)

What Lies Ahead?

Just give me...17 days

Cycle 1 (Accelerate): Length 17 days. To promote rapid weight loss by improving digestive health. It helps clear sugar from the blood to boost fat-burning and discourage fat storage.

Cycle 2 (Activate): Length 17 days. To reset metabolism through a strategy that involves increasing and decreasing caloric consumption to stimulate fat-burning and to help prevent plateaus.

Cycle 3 (Achieve): Length 17 days. To develop good eating habits through the re-introduce of additional food and move you closer to your goal weight.

Cycle 4 (Arrive): Ongoing. To keep your goal weight through a program of eating that lets you enjoy your favorite foods on weekends, while eating healthy during the week.

Review of Plan

•  The 17 Day diet is a rapid weight loss plan designed to produce satisfying, lasting weight loss.
• Most people can except to lose up to 10 to 18 lbs during the first cycle.
• The 17 Day diet works by improving digestive and metabolic health.
• There are 4 cycles that work together to help you reach your goal weight.

My Support System- My Mom's Journey

Everyone needs somebody:

Its truly important to have a support surrounding you. The first time I did the diet I had only my friend from my class. She did this already and she was able to help me with recipes and always gave me encouragement.

This time not only am I doing this diet but I'm having my mom join me. She needs to lose some weight and also learn how to eat correctly. I will be living with her for the next 4 months so this is huge in her journey. 

The more the merrier:

I let my brother, Brian, now what I have planned for my mom. He was so supportive and knows that this is something that she needs to do that he has committed to do it as well. Along with him I also have convinced his girl friend, Sammi, my best friend, Lec, and her mother, Maria, to join us in this adventure. 

Set a date:

Januray 27, 2013 + 17 days Cycle 1