Thursday, January 31, 2013

C1: Day 3

Today I am deciding how and when to start incorporating exercise into my new diet. Dr. Moreno suggests 17 minutes of light exercise a day. However, as a high-volume bartender, my job is very physically intense, and with only 1200 calories, I don't want to overdo it. I think I will go ahead and start 15-30 minute routines tomorrow (day 4), considering I have not felt weak or fatigued  so far with my new low calorie diet.

I had an early meeting today, and the turkey sausage muffins were perfect to grab on the run. Those will certainly be a staple for me!

That last couple days have me feeling invigorated and craving salad (which salad cravings are very much common for me!) so I incorporated two meals into my day incorporating spins on salads. With the carb cut back I have also developed a good bit of a sweet tooth, so I decided to brew a hefty batch of green tea, and added a couple teaspoons of Truvia. So far it's doing the trick.

Now on to my meals...

Breakfast:





Caryl's Turkey Sausage Egg Muffins

Snack:

1/2 cup cottage cheese
1/2 cup red grapes



Lunch:








Snack:

Yoplait Greek Yogurt 100 calories


Dinner:







Final Comments:

So far, so good! I have turned down a couple happy hour and dinner date requests, as I feel the first phase of this diet is best spent preparing my own food and staying in. I decided I will wait to dine out until cycle 2, when shellfish is introduced to the diet. I live just down the road from a fabulous raw bar, and I'm always craving raw oysters and peel & eat shrimp. When I successfully complete cycle one, that raw bar will be my first stop! 







Baked Blackened Chicken: C1


Baked Blackened Chicken

Note from R: this is an easy, versatile recipe that is my go-to for essentially all recipes that call for cooked chicken.

Minutes of Prep: 5
Cook Time: 40
Servings: 8

8 Boneless, skinless chicken breasts (thawed)


1. Preheat oven to 400 degrees.
2. Cover baking sheet with aluminum foil.
3. Arrange the chicken breasts so they are evenly separated and not touching each other.
4. Generously sprinkle blackening seasoning over the top of each fillet.
5. Bake for 40 minutes. This may vary based on the size of the chicken breasts, therefore cut into the thickest piece or use a meat thermometer to determine that it is cooked thoroughly after allotted time.

Spicy Chicken Lettuce Wraps


Spicy Chicken Lettuce Wraps

3-4 large leaves of iceburg lettuce
2 TBS fat free sour cream
1/2 tsp cayenne pepper
1/2 tsp garlic powder
1/4 cup onions, diced (optional)
1/2 jalapeno, diced (optional)
Frank's Hot Sauce, to taste (optional)


1. On a large plate, arrange diced chicken breast and lettuce leaves
2. On a side plate, arrange the onions and jalapenos.
3. In a small dish, mix sour cream, cayenne pepper, and garlic powder. 
4. Build your own lettuce wraps like a soft taco, using the lettuce leaves like you would a tortilla., incorporating these ingredients. I like to add the sour cream mixture and a drop of hot sauce to each piece of chicken before I wrap it up in the lettuce.

Turkey Taco Salad

Turkey Taco Salad



2 cups lettuce (I like to use red romaine for this)
1/4 cup fat free cheddar cheese
Sliced onion, to taste

1. In a large bowl, combine all ingredients
2. Toss ingredients to evenly distribute dressing

Creamy Fat Free Balsamic Dressing: C1

Easy Creamy Fat Free Balsamic Dressing

Note from R: I am a balsamic fanatic, therefore I typically up the ratio of balsamic vinegar to sour cream. Also, I typically throw in some garlic powder, cracked black pepper, red pepper flakes, and any other spices I am in the mood for at the moment. However, it tastes great on its own, so for the sake of simplicity I am  listing the bare bones of the recipe. I like to throw together a quick big batch, and keep it in the fridge.

Minutes of Prep: 1
Serving Size: 1 

1 1/2 TBS Balsamic Vinegar
1 TBS Fat Free Sour Cream

1. Combine ingredients in small dish. Stir quickly until smooth and creamy.
2. Serve



Wednesday, January 30, 2013

C1: Day 2


What a great feeling to know that I have meals already prepared for my whole day (and days to come)! Last night, I baked 8 blackened chicken breasts. (For my homemade blackening seasoning recipe, click here). I baked them at 400 degrees for 40 minutes, and ended up with enough chicken for my chicken soup, Baked Spinach Casserole, and meals for tomorrow! I also made 4 delicious recipes: Caryl's Turkey Sausage Muffins, Chicken and Spinach Casserole, Spicy Chicken Vegetable Soup, and Eggplant Parmesan. The kitchen is a foreign place to me (except for making cocktails), but I really am getting the hang of this! Until now, my meals almost always consisted of salads, tuna salad, and the occasional stir-fry, but following or creating actual recipes can be pretty exhilarating. I like my food very spicy, so keep that in mind as you prepare the dishes. I attempted to adjust the spice to medium for the recipes. Sadly I do not have much of an understanding of what normal "spicy" should be. Let's just say I go through pounds of fresh jalapenos and jars of cayenne pepper every week!

 I reviewed several posts online discussing the drinking of coffee during this diet, and the official website (www.17daydiet.com) gives the "ok" on its FAQ page. I have recently become a coffee drinker, and considering the energy increasing and appetite suppressing effects of coffee, I'm glad to see it can remain part of my daily regiment. For today, I decided to go with two cups of coffee, sweetened with Truvia, and two cups of green tea. I bought a pack of 33 ounce Smart Waters- I will keep these in my fridge to help with drinking the 64 ounces of water a day. Drinking water has never been my strong suit. Vodka? Sure. Beer? Even better. Water? Not so much. Even though I have created some nice home vitamin water infusions, which will be perfect for Cycle 2. (They are delicious! Recipes to come.)

Another detail pointed out to me in my research was the fact that I may not necessarily need to cut my fruit intake at 2PM. Because my hours are much later than that of a normal person (I typically work until 2-4 AM, go to bed between 4-6 AM) I will adjust the 2PM cut off to 6 PM. I do plan on making some smoothies to take to work with me later in the cycle, so this time adjustment will help out immensely.

Now, on to Day 2!

Breakfast:





Recipe Author: Caryl Schiff-Greatorex


These are absolutely delicious! And so easy to save in the fridge or freezer for later.
Also, I made extra of the turkey sausage recipe, which worked perfectly for the Eggplant Parmesan (which is for dinner today).

Snack: 

Yoplait Greek Yogurt (Peach).
5 Strawberries

Lunch:







Just like all the other recipes, I added a lot of spices (cayenne, jalapeno, garlic powder...) and used blackened chicken. It is so good! This will be in my fridge for the entirety of the diet, no doubt. I loaded extra veggies in this recipe, and was pleasantly surprised that just one serving filled me up for hours. It is also very tasty cold (for me, at least) which means I will be taking this to work often.

Snack:

Cottage Cheese

Dinner:








Another winner! It worked out perfectly with the turkey sausage I had made for the turkey sausage egg muffins. And the fat free cheese tasted surprisingly delicious.


Final Thoughts:

Day 2 was a breeze, thanks to the 3 great meals I had ready to go. I decided to make a few extra batches of the turkey sausage tonight, that way I can use it for meals over the next few days. I have always had a huge appetite, and today is one of the first days in recent memory that I never became hungry. I'm sure the satisfying meals and the filling breakfast played a huge part in that. I have never been a breakfast person, due to my late night schedule, but taking the time and effort is absolutely worth it! It truly is the most important meal of the day.


Spicy Eggplant Parmesan: C1


Spicy Eggplant Parmesan



Note from Rochelle: This is inspired by various recipes eggplant parmesan recipes I found online. .This is a great dinner recipe, it's hearty and delicious! For those wary of heat, simply eliminate the cayenne pepper and jalapeno powder.

Nonstick cooking spray
1 large eggplant, stemmed and sliced into 1/2 inch thick rounds
1 lb of lean ground turkey, prepared into turkey sausage (click here for recipe)
4 cups low-carb or light marinara sauce
1 1/2 cups fat free cheese (parmesan or mozzerella work well)
1 tsp cayenne pepper
1 tsp fennel seed
1 tsp garlic powder
1/2 tsp jalapeno powder
2 tsp dried oregeno

Directions

1. Position a rack in the center of the oven and preheat to 350°F. Spray a large baking sheet with nonstick cooking spray. 
2. Lay the eggplant slices on the baking tray and spray their tops lightly with nonstick cooking spray. Bake, turning once, until the slices begin to soften and brown, about 30 minutes.
3. Prepare turkey sausage (click here for recipe)
4. Combine turkey sausage and the marinara sauce; stir in the oregano, cayenne pepper, garlic powder, and fennel seeds. Remove the pot from the heat.
5. Layer the eggplant slices and turkey marinara sauce in a 9- x 13-inch baking dish. Sprinkle the cheese on top. Bake until bubbling, about 30 minutes. Cool for 5 minutes before serving.
Yield: 4 servings



Spicy Salt Free Blackening Seasoning


Spicy Salt Free Blackening Seasoning
*For less heat, reduce amount of cayenne pepper

1 1/2 TBS paprika
1 TBS cayenne pepper
1/2 TBS garlic powder
1/2 TBS jalapeno powder
1/2 TBS dried thyme
1/2 TBS onion powder
1 tsp dried basil
1 tsp black pepper
1/2 tsp oregeno

1. Mix ingredients
2. Store in cool, dry place.



Spicy Chicken Vegetable Soup: C1


Spicy Chicken Vegetable Soup



Minutes of Prep: 15
Cook Time: 60
Servings: 4

Note from Rochelle: This is my modified version of the recipe listed in the 17 Day Diet book. I like it spicy, so if you are not a fan of heat, I recommend reducing or forgoing the cayenne pepper, jalapeno and jalapeno powder. I reduced the amounts of cayenne for this recipe, but please taste test as you add the spices to find the balance you enjoy most. 

4 blackened chicken breasts, cut into chunks (click here for my simple blackening seasoning)

2 1/2 cups cabbage, chopped
1 large carrot, chopped
1 cup mushrooms, sliced
1 large onion, chopped
1 jalapeno, diced
2 large celery stalks with leaves, chopped
1 15 oz can crushed tomoatoes
1 14 oz can fat free, low sodium chicken broth
1 teaspoon sea salt
1/2 teaspoon pepper
1/2 teaspoon garlic powder
2 teaspoons cayenne 
1 teaspoon jalapeno powder

1. Place all ingredients except for chicken in a large pot and simmer for one hour, or until vegetables are soft.
2. Add chicken and heat thoroughly.

Chicken and Spinach Casserole: C1


Chicken and Spinach Casserole



Note from Rochelle: This is a little spin on this recipe I found on 3FatChicks.Com.

Preparation Time: 10 Minutes
Cooking time: 40 Minutes
Number of Servings: 4

Ingredients
2 cups diced blackened chicken breast

10 oz. box of frozen spinach, thawed and cooked according to directions.
1/2 cup fat-free sour cream

1/2 cup fat-free greek yogurt
1/2 teaspoon garlic powder
1/2 teaspoon cayenne pepper
3/4 cup shredded fat free parmesan cheese
1/4 cup fat free shredded mozzarella

Directions

1.Preheat oven to 350. 
2. Combine the chicken and spinach in a greased 8"X8" baking dish. Mix remaining ingredients together. 
3. Mix about a 1/4 of the sauce mixture with the chicken and spinach mixture and spread out across the bottom of the dish. 
4. Spread the rest of the sauce mixture over the chicken and spinach. Bake, uncovered, for 40 minutes or until cheese is browned.

Makes 4 servings

Caryl's Turkey Sausage Egg Muffins: C1




Caryl's Turkey Sausage Egg Muffins 
Recipe Author: Caryl Schiff-Greatorex


**Note from Rochelle: 
I found this recipe on the 17 Day Diet Gal website. These are absolutely delicious!  I did make a couple small adjustments to accommodate the ingredients I had at hand. I did not use the Feta or Parmesan, and instead used FF Cheddar. I also added some chopped jalapenos to add some heat. I used PAM olive oil spray and used only 1 TBS of the actual olive oil. I added the Frank's Hot Sauce upon serving. I now have them ready to reheat in my fridge and freezer. So convenient, and so good!

1 lb of lean ground turkey, prepared into turkey sausage (click here for recipe)
1 1/2 cups chopped onions
1/2 bag chopped frozen kale thawed and drained (could use fresh)
1/2 bag chopped frown spinach thawed and drained (could use fresh)
4 Tbsp olive oil
2 containers liquid egg whites (each container 16 oz)
4 eggs
Franks hot sauce (optional)
4 oz crumbled fat free feta (optional)
Parmesan cheese

Click here for Turkey Sausage Recipe

Preheat oven to 350

Spray muffin tins w/cooking spray

Heat olive oil and sautéed onions until soft. Add crumbled turkey sausage, spinach and kale (or any other chopped vegetables you like, peppers, broccoli, etc.). Mix egg whites with beaten eggs and hot sauce and/or pepper). Fill each muffin tin about half way with turkey mixture. Sprinkle with a small amount of feta. Fill each tin to top with egg mixture. Sprinkle with Parmesan. Bake in 350 oven for about 20 minutes or until tops are lightly browned. Can be frozen in baggies and microwaved to reheat.

Recipe makes 18 muffins. This recipe could be pared down if you do not want to make this much.  They can be frozen for breakfasts during the week.

Spicy Turkey Sausage- C1


Spicy Turkey Sausage (C1)
*For a less spicy version, simply remove cayenne pepper

*I found the original recipe on the 17 Day Diet Gal website, I modified it a touch to make it spicier decided to go with crumbled sausage rather than patties.


1 lb lean ground turkey
1 1/2 tsp cayenne pepper
½ tsp garlic powder
1/2 tsp jalapeno powder
3/4 tsp cumin
1 tsp coriander
¼ tsp black pepper
1 tsp paprika
½ tsp oregano
½ tsp basil
½ cup fat free sodium-free chicken broth

1. Combine turkey and dry spices in large bowl and mix together thoroughly. Add chicken broth, mixing well and let stand 15 minutes.

2. Cook in non stick skillet over med heat until well done. 


Tuesday, January 29, 2013

Cycle 1: Day 1


Having packed my fridge full of the 17 Day Diet approved items and a complete cycle's worth of recipes planned out on my laptop, I am feeling fairly confident. I know the key to success for this diet is to plan ahead, and never be caught without a healthy snack or meal when I'm on the go (particularly at work.) Thanks to Pinterest, Spark People, and other internet resources, I have found a large collection of tasty recipes and innovative tricks to help make this diet flow smoothly. I am waiting a few hours into my first day to complete the weight and measurements. Once I planned on starting this diet a couple weeks ago, let's just say I let loose a bit. Beer, nachos, even fried chicken (which I haven't had in years!) have been part of my pre-diet finale the past few days. The binge eating worked, as the junk food overload has done nothing but increase my desire to eat healthfully. I won't lie, during the first two cycles it will be hard turning down the occasional high gravity beer, glass of Shiraz or Fireball shot, but when it comes to food, I'm 100% on board. (Note to readers: I am not an alcoholic. I just enjoy wine, beer, and cocktails. Very much). Also, living on the water in the south, the impending beach (read: bikini) season is only weeks away. The timing of this diet could not be better. Once the four cycles are completed, I will be celebrating my 30th birthday on a European tour (Rome, London, Marseille, Paris), during which the 17 Day Diet will cease to exist. Sorry, Dr. Moreno (on a diet in Italy??? France?? What sane person could do that? Thank goodness I don't travel abroad often.) Once I return from overseas (17 days) I will likely go back on Cycle 1 for a quick jolt back to reality.

Did I mention I like to plan ahead? Now, back to Day 1.

Breakfast:

3 Egg Whites, scrambled
Pepper
Red Pepper Flakes
Jalapeno Powder

1 Yoplait Strawberry Greek Yogurt (100 calories)



Hot Water with Lemon

Snack:

1/2 cup 2% Cottage Cheese and 5 Strawberries

Lunch:

6 oz Blackened baked Tilapia over mixed greens ( I added jalapeno powder and cayenne pepper to the fillet before cooking, then I baked the fish in the oven for 20 minutes at 400 degrees)
3 oz Balsamic Vinegar
1 oz Olive Oil

Dinner:

Baked chicken breast with sauteed spinach



Day one conclusion: Success! I met all the criteria of the diet: 8 cups of water, 3 servings of green tea, 2 servings of fats, 2 servings of fruit before 2PM, 2 servings of probiotics. And I only enjoyed 17-day-diet friendly fish and veggies. I spent a couple hours in the grocery store, during which I felt a little bit light headed, due to lack of calories. To prevent this, I am packing little mini-snack bags of carrots and cucumber slices to take with me every time I leave the house. Also, I spent two hours tonight preparing meals for the next several days. I feel very accomplished as two hours is more time in the kitchen than probably the past 6 months combined, and all the dishes looked quite delicious! Tomorrow I will post pictures and share the recipes (if they taste as good as they look!). Only minor drawbacks: I went a bit overboard at the grocery store, and my refrigerator is now packed so full it is (literally) a safety hazard! I opened the fridge carefully a few minutes ago, and an entire pint of sour cream lunged at me and is now covering the walls and floor. I'll give it a minute to settle.





Introduction: Day 0


You can call me somewhat of a fitness and health fanatic. From the time I was 11 years old, I had designed elaborate workout routines, (complete with hand drawn illustrations) that I followed diligently. I still remember the Christmas when I was 12, when I unwrapped a digital calorie counter. Most preteens likely would not have had the same ecstatic reaction as myself, yet I had placed the JCPenney’s product at the top of my wish list. For months I remained committed to plugging in the code of every meal I ate, and every night I would review the averages of my caloric intake, as well as the fat, saturated fat, and every other imaginable nutrition fact the mini machine had tracked for me. I was a bit on the obsessed side, however as months progressed, the little computer was left in my closet, but by then I had programmed myself to eat healthfully and exercise regularly.

Fast forward 17 years. At the age of 29, I still have a bit of a love affair with exercise, both the activity itself as well as learning and discovering new workouts and routines. Yet when it comes to my diet, my ability to remain sensible with what I eat has decreased immensely. There are two culprits. Number one, I am a foodie. The good news here is that I do not enjoy fast food or most junk food. Until a few months ago, I would eat healthy 6 days a week, and have a “cheat day”. For me, a cheat day entails a nice meal out, or a fancy cheese and meat plate at my home.  For true junk food, I do adore nachos and pizza. My one cheat day a week has slowly but surely increased to 2 or 3, mostly due to the second reason my  willpower has decreased:  bartending.  Up until a few months ago,  I tended bar in restaurants that  would close between 11PM-midnight on weekdays, meaning I only would be home after 3AM on weekends. Also, the shifts were fairly short (about 8 hours). At my new job, a fine dining grill room and roof top bar, I now work very late nights and long hours (12+ per shift, often finding myself walking in my door just shy of 5AM on the weekends). Sneaking off for a healthy snack during a shift is not an option.  On the plus side, my bartending shifts are physically vigorous, therefore my recent downgrading in my sensible eating has not resulted in extra pounds (as of yet.) However, for preventative purposes, I know I must change my eating habits now to discourage my path down the slippery slope of eating more and working out less.


Enter the 17 Day Diet. Having heard and read a large number of glowing reviews, I decided this would be the best bet to get me back in gear. It’s also not extremely strict like many other diets out there. I have not actually been on a traditional diet, except for the few dozen crash diets I did before swimsuit photo shoots (unhealthy, I know..The things you do in your early 20’s!) I have always set my own guidelines, kept food journals, outlined my workouts, and been successful in staying healthy and in shape. I found that the general thesis of this diet worked well as it contains largely the foods I already eat and enjoy (salads, fish, vegetables) and would be a good incentive to keep me on track. I also get bored (very) easily, and having four 17-day cycles is much more motivating than one long one.

This diet is written by Dr. Mike Moreno. His writing style is very natural and easy to read.- I found the 344 page book articulate and engaging. A very condensed outline of the 17 Day Diet is as follows. There are four 17-day cycles, beginning with Cycle 1: Accelerate. This cycle is designed for rapid weight loss to add motivation and desire to continue on to the following cycles. This cycle is also designed to cleans your body of toxins, and give you energy by ridding your body of food that is not good for it. On the Accelerate Cycle, you are allowed to eat all you like of lean protein in the forms of lean turkey, chicken and select fish. You are also allowed to eat an unlimited amount of a variety of non-starchy vegetables (listed in the book), limited dairy, and low-sugar fruits. There are no processed foods and no sugar allowed. You may enjoy very limited carbs (in the form of 2 servings of low-sugar fruit),  only you must enjoy fruit before 2PM. You are allowed two servings of probiotics (such as yogurt), and two servings of healthy fat (olive oil or flaxseed oil). You are encouraged to drink 64 ounces of water a day, plus 3 cups of green tea.  In the Accelerate cycle, you only eat 1200 calories a day- therefore it is suggested you only engage in light exercise 17 minutes a day. The book promises up to a 10-15 pound weight loss during the first cycle.

Days 18-34: Cycle 2:  Activate continues with the same guidelines introduced in cycle 1, yet adds 2 servings of healthy carbs to your diet plan. In this cycle, you alternate between high-calorie and low-calorie days, to increase fat burning by causing "metabolic confusion.". You also limit your daily fat serving intake to 1 (the first cycle you are allowed two). Approximate daily caloric intake: 1500.

Days 35-51: Cycle 3: Achieve is the same as the second cycle, however lean protein is no longer unlimited. Additional grains and fruit are added, and one alcoholic beverage is now allowed per day (yay!).

Days 52 +: Cycle 4: Arrive is the maintenance portion of the plan. At the time you arrive at your goal weight, you are allowed to jump directly to this cycle. In the last cycle, more of your favorite foods (read: carbs) are allowed, and you are even given the option to splurge on the weekends (within reason.) If you gain weight in this cycle, it is advised to return to cycle 2, or for those that stray far off the path, return back to cycle 1.

The book itself contains recipes relevant to each cycle, however I found myself scrolling through hundreds of 17 Day Diet recipes on various blogs, websites, Facebook, and Pinterest. I will include the recipes I eat during my journey. I am not the world's best cook, so I will aim to choose recipes that feature simplicity and low-prep time.

 Today is Day 0.

The diet starts tomorrow! I am actually eager to begin this plan. I am spending a good bit of time researching recipes and planning out the entire 17 days, so I am never caught unprepared. The book does outline a 17 day meal plan with recipes for this cycle, however I have found some more fun and interesting recipes online. My main concern is keeping a low prep time, due to my schedule. Also I need versatile meals that I can take with me to work (and eat as I’m cleaning the bar at 4AM!)

I will be taking some before pics, weight and measurements to keep me motivated. In lieu of writing in the journal portion of the book, I will track my meals and progress on this blog each day. I am also excited to engage with other 17-Day dieters online, particularly on Twitter. This should be fun!

Here we go to the next (four cycles of) 17 Days!