Cruise Recipe - Basa with Mushroom Gratin

To make 4 servings you will need
4 Basa Fillets (any fish really)
bunch of thyme
2 onions (I used red)
4 cloves
2 bay leaves
400ml low salt chicken stock
250g mushrooms (I used Chestnut)
3 garlic cloves
200ml creme fraiche (3% fat)
2 handfuls of low fat hard cheese
Salt and Pepper

Heat some water in a casserole dish and place the fish in it along with the thyme, one of the onions studded with the cloves, the bay leaves. Cook for 10 minutes at Gas Mark 4.

Pour 200ml of the stock into a frying pan. Add the mushrooms and season with salt and pepper and cook until tender.


Take the Basa out of the casserole dish - remove the skin and any bones.


Put the garlic in with the mushrooms. Stir, turn the heat off and cover the pan with a lid then leave the mushrooms to soak up the flavours.

In a non stick frying pan, gently cook the other finely chopped onion until softened then pour in the remaining 200ml of stock. Leave to simmer over a gentle hear until all the water has evaporated.

Heat the frying pan again with the mushrooms, add the onion and flaked Basa, stir, and then stir in the creme fraiche. Pour the mixture into a gratin dish if you have one or a casserole dish, scatter over the cheese and bake in the oven for 20 minutes.

I will post some more delicious recipes very soon

TTFN
LittleMissMoffett
xxx

Cruise Control

First things first never was i so happy to shop for, prepare and cook veggies - after a successful 4 days on the Attack Phase it was time to get some veggies back into my diet and start the cruise phase..

The cruise phase is the second phase and is is made up of alternating a rhythm of pure protein days and protein and vegetable days to help you achieve your target weight. A healthy weight loss is about 2lbs a week - this is going to vary really from person to person depending on the individual - however to some 2lbs is going to seem quite slow when compared to how much you lost in the Attack Phase. Also 2lbs a week for some will be too much - I know my loss rate will be slower than that because I don't want to lose too much too soon so I am happy to be on the Cruise Phase for as long as I need to be.

While I was on the Attack Phase I worked out my PP/PV rhythm - there are many combinations and this depends on how much you want to lose. Different paramaters have to be taken into account including age, digestion, how much you want to lose, how much exercise you will do and how much you like meat and vegetables. Rhythms vary - there are two common rhythms and two less common ones.

The two common rhythms:

5 PP/5 PV - this is a strong rhythm and requires unswerving motivation - 5 days without veg hmmm - this one was not for me

1 PP/ 1 PV this is probably the easier option producing good results but without the frustration of 5/5

Veggies

The less common rhythms

2 PP/5 PV - less common and less intense - is suited to those who are more vulnerable, fragile and old or those who dont have too much to lose

2PP and 5 normal days - 2 days of PP and 5 days without any particular diet but avoiding excess.

I initially have gone for 1PP to 1 PV which has proved to work well for me, however I have got to be honest I have treated myself a couple of times to a nice drink but without drinking to excess but I have been making proper meals, eating well and the bad habits have gone - which for me was one of my main aims.

During the two weeks I went to Strawberry Fields Festival but made a deal with myself - two days before I went PP, while I was there the food I ate was good stuff and kept the carbs and fats to a minimum and yes I did drink....but I knew I was going to and as soon as I got back I hit the ground running with a PP day and got back on the Cruise.

During the two weeks of Cruise I have lost a total of 0.5kg (1lb) - which doesn't seem much but I am happy with this and considering I went away for the weekend I am very happy. I have only been to the gym to do weights twice during the cruise, I have started back on Spin and of course I'm still going to Pilates and am pleased to say that I haven't lost any of my oomph on the Spin bike which I was a bit worried about.

Back to the veggies - not all veggies can be eaten - When you look at the vegetables listed in more detail you will see that many of these 28 vegetables have a large number of varieties that will give you a much wider choice than you might have first thought. There are three vegetables on the list, carrots, beetroot, and artichokes which you need to be careful when eating as their high sugar content might impact on your weight loss so you need to restrict these to one serving per week each.

Artichokes (Globe not Jerusalem)
Asparagus
Aubergine
Beetroot
Broccoli*
Cabbage* 

Carrots
Celery and Celeriac
Chicory
Courgettes (aka Zucchini)
Cucumber
Fennel
French Beans/String Beans/Runner Beans/Mangetout
Leeks
Mushrooms ( all varieties including White Button, Shiitake, Oyster and Portabella)
Onions (Red, White, Salad or Spring)
Palm Hearts
Peppers
Pumpkins, Squashes and Marrows
Radishes
Salad Leaves (Of any sort including all types of Lettuce, Rocket and Watercress)
Sorrel
Soya Beans
Spinach
Swede
Swiss Chard
Tomatoes
Turnips

Some of the delicious meals I made during the Cruise Phase include Basa and Mushroom Gratin; Bolognaise in Baked Butternut Squash; Aubergine Lasagne - pictures and recipes to follow this week.

As of next week I am going to change my rhythm to 5 days PV/ and 2 days PP and see how I get on with that.....updates to follow soon!! 

TTFN

LittleMissMoffett

xx

*Broccoli and Cabbage are both a member of the Cole family and this allows you to eat a very wide variety of vegetables such as cauliflower, purple sprouting broccoli, red cabbage, white cabbage, collard greens, kale and brussel sprouts. 

It's Time to Attack!!

Everyone's plan has to start with the Attack Phase. The Attack Phase can last up to 10days, the length of the attack phase depends on your current weight and your goal weight and a few other details, this can be determined by the 'true weight calculator' which gives you an accurate target weight. 

During the Attack Phase you eat predominantly protein-rich foods that are also reasonably low in fat. The main purpose of the Attack Phase is to introduce (or in my case reintroduce) good eating habits. This phase for most is the phase with the biggest weight loss - as time goes by you will lose weight at a more stable pace. Good news - during this phase, you can eat as much as you want in any combination and at any time of day (as long as the foods are from the list).

The Kiddies Picnic - resistance wasn't futile!

Last Sunday I took myself off to the shops to stock up on foods from the "allowed" list so I could start 4 days of Attack on last Monday. I didn't know how I was going to feel during the 4 days but just one day in I felt healthier and more energised (this will vary from person to person some people feel tired initially during the first few days) so I carried on for the full four days. I made sure I stuck with the rules (see below) and ate at regular intervals when I felt hungry - one of the worst things a dieter can do is skip a meal. .

Now I'm not saying its completely plain sailing you will get cravings - you are fighting old eating habits, addictions to sugar etc - for me it was post meals when I usually went for a square of chocolate - I overcame this by adding a little sweetener and orange zest to the Oat Bran Gallettes that are allowed. You may also find you feel constipated/don't go to the loo for a couple of the days - this happened to me but without feeling uncomfortable - don't worry its only for a few days and can be helped by ensuring you consume the oatbran allowance and plenty of water.

Going on a picnic with Luke and my friends daughter for me was my proudest moment - I made myself a little Dukan Picnic (Chicken with Curried Yoghurt; Prawns with lime and chilli and a fat free flavoured (not fruit) youghurt) and lots of water - this while the kiddies had fresh fruit; homemade pizza; cucumber; crisps; sparkling grape juice and my favourite French Fancies - I didn't pinch a crumb and honestly didn't want to I thought I might but nope I did well.

My Dukan Picnic

My Attack Results

I weighed myself on Monday and weighed in at 57.9kg, after 4 days I weighed in at 56.9kg (I weighed myself at the same time of day in similar clothing), I was very happy to see I had lost a 1kg which for me is fantastic I have tried before but actually really struggle to drop weight.

After 4 days on Attack its now time to start the Cruise Phase - I can honestly say I have never been so excited about being able to eat vegetables!

 

 The Attack Rules

So the rules I mentioned

Top Tip - these MUST be followed

Eat as much as you want as long as it is on the allowed foods list.

One important habit that you need to establish from day one is proper water intake. Avoiding dehydration and overworking your kidneys is crucial on a high protein diet like this. Be sure to drink over 1.5 litres per day.

Oat bran is a very important ingredient of the Dukan Diet and introduced as soon as the Attack Phase. You should incorporate 1.5 tablespoons of oat bran per day in any form you like - as porridge, with yoghurt, in muffins or pancakes.

One food unrelated rule is to introduce exercise in the form of a 20 minute walk each day. Many dieters will be happy to hear that at the same time more extensive exercise is discouraged in this phase. (I pulled back from my usual exercise regime and just went for walks - although I did go out for more than 20minutes as i felt full of energy and took snacks and water with me - and did 2 Pilates classes during this Phase)

If after first 5 days you are not seeing any further weight loss proceed to the Cruise Phase even if you planned your attack for longer.

It’s absolutely essential that you stick to this diet precisely. It's suggested by Dr Dukan that just one tiny lapse will be like putting a needle in a balloon – all the benefits will instantly disappear and you’ll need to start all over again. The advice: don’t cheat at all.

So I am a few days into my Cruise Phase updates to follow soon!

TTFN

LittleMissMoffett

xx

The Dukan Diet and LittleMissMoffett

Recently I was starting to feel at the heavier end of my happy weight range - now don't get me wrong I am in no way saying I am overweight but I believe each and everyone one has a range in which we are happy in and I was starting to feel at the heavier end of mine. Now I am a healthy and active person but I was aware that I had slipped into a few bad habits - something sweet after eating, eating cereal for dinner followed by reaching for something sweet, grabbing the sweet food instead of taking the time to make a healthy snack/meal - so I decided something had to be done to break this cycle I found myself in!!

A couple of weeks ago I read a really good article on the Dukan Diet which caught my attention - the food looked good, the phases manageable and easy to follow and for me because of the flexibility in what you can eat while following the diet was a key for me - I am not a dieter I have only dieted once in my life and that was to lose the weight I gained after I had Luke nearly 10 years ago.

So what is The Dukan Diet?

The Dukan Diet is a diet that is taking the world by storm, it is a high protein, low carbohydrate weight loss plan developed by French physician Dr Pierre Dukan. The diet has been dubbed as "just another fad diet" and "the new Atkins", however there are several benefits aside from having a sound scientific basis, it is composed of numerous components that make it extremely dieter friendly.

The benefits of the diet that sold it to me LittleMissMoffett the foodie who grazes through the day:

 Eat Real Food

 Eat as Much as I want

 Eat "Naughty" foods

 Maintain My Weight Forever on the Dukan Diet

The Dukan Diet is made up of Four Phases and will help you lose and stabilise weight, promising that True Weight is reached and that your True Weight is a realistic weight that can be attained and most imprortantly maintained

Phase 1 - ATTACK - The Attack phase consists of pure protein and creates a kick start to the diet. During the Attack phase you can eat from a list of foods that produce immediate and noticeable weight loss

Phase 2 - CRUISE - The Cruise phase adds 32 vegetables and will take you to your True Weight. Weight will now come off gradually and steadily by alternating Pure Protein (PP) and Protein + Vegetable (PV) days. The length of this phase is based on a schedule for each pound you want to lose.

Phase 3 - CONSOLIDATION - During this phase you are at your most vulnerabl, as the body has a tendenacncy to quickly regain lost pounds. This phase is designed to prevent the rebound effect by gradually returning previously forbidden foods and allows for two celebration meals per week. This phase follows a strict timeline - 5 days per every pound lost in the Cruise phase - so for example if you lost 5lbs in Phase 2 you will be on Phase 3 for 25 days.

Phase 4 - PERMANENT STABILIZATION - This phase is the rest of your life. You have learned how to eat and have developed a pattern to follow. In addition to keep your new weight and body three simple but non negotiable rules MUST be followed:

1. Consume 3 tbls of oat bran per day

2. choose to take the stairs whenever possible

3. Have a Pure Protein Thursday

The first thing I did was use the calculator to calculate how much I wanted to lose and the way to do it (i.e how long I should follow each stage for...).  Now rather than sign up for the online Daily Dukan Coaching for approx £55 I purchased the Dukan Diet Plan and used information on the internet to work out my eating plan and further my understanding. After the reading and research I made my listed and off I went to the shops to purchase and stock on up on a wide range of delicious food to see me through the Attack Phase.

My next post will be a diary of how I got on with the Attack Phase (including some pictures of the meals I made....)

TTFN

LittleMissMoffett xx