Monthly Archives: July 2011

My Progress So Far – the end of week 12

This week I am down 2.8 lbs for a total of 35.8 lbs. The wild thing about this number is: my 3 year old daughter weighs 35.5lbs. I get so tired carrying her around for 10 minutes, but 3 months ago I was walking around with that extra weight all the time. This thought kind of blows my mind and puts my progress into perspective.

I spent this weekend bouncing from barbecue to picnic. I don’t mind these events as much any more, largely because my eating and drinking situations is common knowledge by now and most people try to accommodate. My wife is really starting to wish that she could join me in my diet adventure. She has observed my success and would like to join in. At first, she was really intimidated by the restrictions, but lately she has joined in from meal to meal, and has enjoyed the low-carb, low fat meals that I have been preparing. It will be a while before she takes the plunge because she is still breastfeeding our son and doesn’t want to compromise his nutrition.

While we were having the aforementioned conversation we decided to plug our weights into the to find our recommended weights, surprisingly she didn’t have as much to lose as she thought she would, but the website suggested that I lose an additional 10lbs to my goal. I told my wife the same thing that I wrote in this blog a few months ago I want to initially finish by meeting my primary goal, then I will reassess and determine if I should continue. We’ll see.

Tomorrow is my birthday and for the first time in 30 years I won’t be having cake. I don’t particularly love cake, but its tradition and I feel somewhat sad at the thought that this year will slip by. My supportive wife is however, baking me an oat-bran based brownie (sounds yummy). She found the recipe on another dukaner’s website. If it turns out good I’ll convince her to share the recipe, along with the credit to the original author. Fingers crossed!!!


Dark Chocolate Truffles, Candies, and Chocolate Chips

I decided to pursue this recipe after trying a recipe in the Dukan Diet book for Chocolate Chip Cookies. I was very disappointed with how the whole recipe turned out, but in particular the recipe for chocolate chips was a disaster. I believe that this recipe is a big improvement, but I’ve had mixed feedback. These candies are a welcomed change to someone who hasn’t had chocolates in a month or two but I don’t think that they’ll fool many non-dieters. I also like to add these chocolate chips into my galette every once-in-a-while.

Master Recipe – ‘master mix’

  1. Heat chopped chocolate in the double boiler
  2. Slowly mix in the creamer and splenda as the chocolate melts (1/4 cup at a time)
  3. Mix frequently with a fork
  4. When all the chocolate is melted and the creamer and splenda are mixed in; stir quickly with a whisk until smooth
  5. Adjust flavor with more splenda if desired

For truffles

  1. Remove the ‘master mix’ from the double boiler and stir every 30 seconds until the mix gains consistency.
  2. Using 2 spoons portion about 1 tsp each onto a baking sheet covered with parchment paper (do not roll into balls)
  3. Place in freezer for 1/2 hour
  4. Store in the fridge, or freeze for long term storage

For candies

  1. Remove the ‘master mix’ from the heat
  2. Immediate portion 1 tsp onto baking sheet covered with parchment paper, the hot liquid should form 1/4″ thin disks
  3. Place in the freezer for 20 minutes
  4. Store in the fridge, or freeze for long term storage

For Choclate Chips

  1. Coarsely chop the ‘candies’
  2. Store in the freezer


Ahi Tuna – Recipe

Do not be afraid, this is actually an easy meal to make and you may even get to impress someone. There are 3 keys to making a successful Ahi Tuna dish:

  1. Good quality fish, it doesn’t necessarily need to be fresh as long as its vacuum sealed and you thaw it rapidly in cold water. If it smells fishy, throw it away, don’t waste your time.
  2. You and your company must like ‘raw-ish fish’. If the thought of eating raw fish bothers you, you can also buy Ahi Tuna cured with tastless smoke. Most people won’t be able to tell the difference.
  3. Delicious sauces make a huge difference!
Ahi Tuna Steaks Recipe
  • Lemon Juice
  • 2 shashimi grade tuna steaks
  • 1 tbsp herbs de provence
  • 1/2 tsp salt
  • 1/8 tsp fresh ground pepper
  1. Rinse the tuna steaks in cold water, if they smell fishy do not use them.  Blot them dry
  2. douse the tuna in lemon juice, let sit for 1 minute
  3. mix the spices together and, evenly coat the tuna
  4. place the tuna in a non-stick frypan lightly coated with oil, over med-high or high heat
  5. Fry to 1-1/2 – 3 minutes per side
Sweet Mustard Sauce
  • 2 tbsp yellow american mustard
  • 1 tbsp low sodium soy sauce
  • 2 tsp baking splenda
  • 1 tsp lemon juice
  • 1 tsp garlic powder
Mix and enjoy!
Spicy Brown Sauce
  • 2 tbsp “A Taste of Thai” Garlic Chili Sauce
  • 2 tbsp low sodium soy sauce
Mix and enjoy!

My Progress So Far – The end of week 11

When I weighed myself this morning I was down 1.4lbs for the week and 33lbs overall. This was certainly not my biggest weight-loss week, but I am still heading in the right direction. I realized that my cooking habits have drifted from the recommendations in the book, I have been using a little olive oil  and wine in many dishes. I am not sure if these are the reasons that my progress is slowed or if its just because my body is adapting. In the Dukan book the doctor mentioned that after a while the weight-loss will slow down.

My increased exercise regime is definitely making a significant difference in my appearance, even though the scale says my weight-loss is slow my waist is shrinking quickly. My exercise shorts fall off unless I tie them tight and my regular shorts just look goofy.

Over the past few weeks I have noticed a difference in my digestive track. I get an upset stomache and have diarrhea on some of my protein days. At first I thought this was just coincidence,  but I am really starting to worry. I will have to do some ‘internet research’ and see if others have had similar experiences. If this continues I may have to consult my doctor.

On a positive note, I got ‘hit on’ for the first time in years. When I told my wife she wasn’t completely thrilled, but it was nice for my self esteem.

Tilapia in Tomato Sauce – Recipe

  • 6 tilapia fillets
  • 1 28oz canned chopped tomatoes w no salt added
  • 1 shallot, sliced
  • 1 &1/2 cup red wine (Chianti or Pinot noir) or low fat, low sodium vegetable stock
  • 1 small white onion, chopped
  • 1 bell pepper chopped
  •  2 cloves of garlic, halfed
  • 1 sprig of basil
  • 2 sprigs of thyme
  • 2 sprigs of oregano
  • juice of 1 lemon
  • olive oil
  • sea salt
  • 1/8 tsp fresh ground black pepper
  • dash crushed red pepper
  • 14″ frying pan or 12″ dutch oven  w/cover
  1. In your cold pan put 1 tsp olive oil, crushed red pepper and garlic. Turn you burner to med-high and let burner come up to temp.
  2. As soon as the garlic crackles add the black pepper, bell pepper and onion, saute for 7-10 minutes.
  3. Add the shallot, basil, thyme and oregano; saute for 1 minute.
  4. Add the canned tomatoes with canning liquid and the wine/stock. Bring to simmer, simmer for 30 minutes; (let the sauce reduce to about about 2 cups then cover for the duration)
  5. Adjust the salt and pepper flavorings, if needed
  6. While the sauce is simmering prepare the tilapia; rinse filets under cold water and blot dry with paper towels, spread the filets on a plate and drizzle lemon juice over the fish (both sides)
  7. Add the tilapia to the simmering sauce, spoon the tomato sauce over the fillets, cover, and let simmer for 8-10 minutes.
  8. Remove herb stems and garlic
  9. Enjoy!

Sweet Galette – Recipe

This is my preferred way to eat 2 tbsp of oat-bran a day. I recommend making a few at once and putting them in the fridge for another day, because they are kind of pain to make. You could also add homemade sugar-free chocolate chips for a pretty cool treat ( This is essentially the same recipe as found in the Dukan Diet Book with a few additions.

  • 2 tbsp oat-bran
  • 2 tbsp fat-free 0% fat plain greek yogurt or quark
  • 1 egg white
  • 2 tsp baking splenda, or 2 packets
  • 1/8 tsp vanilla extract
  • pinch cinnamon
  • pinch nutmeg
  • nonstick frypan or griddle
  1. Warm stove burner to med heat
  2. Combine oat-bran, splenda, cinnamon & nutmeg in a mixing bowl; mix
  3. Add yogurt & egg white; thoroughly mix (at-least 30 seconds)
  4. Stir in vanilla
  5. Place batter on warmed, lightly oiled pan, cook over medium heat until lightly browned about 3-5 minutes. Flip and lightly brown other side.
  6. Place on a paper towel to cool
  7. Enjoy

Note: As the batter sits it will absorb moisture and puff up. This can make it harder to cook and make your galette thick, I recommend preparing the batter less than 2 minutes before cooking. You can also shake you pan from side to side to thin the galette just after the batter is put on the pan. This will give the galette a pancake-like appearance & texture. 

My Progress So Far – The end of week 10

My running strategy definitely had a big impact on my weight-loss. After a roughly 8 day plateau, I lost another 4.8 lbs for a total of 31.6 lbs. I only had to run 2 days in a row to lose the 3lbs and for the few days following I continued to lose weight at a pretty fast pace.

The biggest difference in the past few weeks is, I find myself going a few days in a row without checking my weight. Sometimes I suddenly realize that I have gone 3 days without checking, so I’ll run back into my house, get naked and weigh-in before I go to work. At this point I am fairly comfortable with ‘the system,’ I know as long as I do what I am supposed to, I will stay on track.

I have also noticed that many people around me starting to eat healthier. A few have asked me for a few more details than my usual reply: ‘its kinda like a lowfat/no fat version of Atkins.’

I have been spending a little more time working on a few recipes. I have a few rough drafts, but I have a bad habit of putting a really good meal together and forgetting exactly what I did or not adding the spices with a measuring spoon. I am trying to be more careful and I bought myself a ‘kitchen journal.’ I made a really good tilapia dish, my family went nuts for it, and their not even dieting. I will post a recipe real soon.