WEIGHT LOSS COMPETITION ANNOUCEMENT

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Weight Loss Contest Starts April 1st, it is not a joke, really!

Do you want to join? You do not lose anything but can win the prize sponsored by me to the one who loss the highest % of body weight
Here are the rules and 3 easy steps:


Step 1: Subscribe here with your email address

Step 2: I need your today picture and weight confirmed by the witness. Witness can be someone chosen by you, I need his/her: name & email address
In case you do not want to post your photo here on website, send it by email to me

Step 3: You send me the same your photo & weight 1 month from now on 1st of May, also confirmed by witness
You need to subscribe by 5th of April at latest. Later you do, less time you have for Weight Loss Contest.

The winner announcement will be 25th of May.

If you want to stay anonymous all the time you need to tell me in your email.
To get your Winner Prize (I am sponsoring) you need to give me the shipping address you want this to be shipped.
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Are you joining?

Some people are competitive and such challenge works for them the best!
I checked by myself, it works!

If you have any problems to subscribe leave me a comment, I will respond.

Again you do not loose anything, you may just loose weight thru this great motiviatation.
At the end if you do not you can find same excuse as I would use:
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Good luck, and looking forward to May 2015 Winner!

To avoid Yo-yo effect is the hardest thing, check out how to do it

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Hello All,
Probably everyone who ever tried to lose weight knows that is not so difficult to loose first 5-10 kg but the hard work begins after that and today more or less about that and me trying to stay fit and how I managed to do it so far since November last year.
Last time it was about attack phase of Dukan diet, today and next week will be more about how to keep the pounds dropping and maintain the weight.
I see now how fast and easy I lost 10kg in one month but to maintain the result is much more difficult, basically do not believe if somebody tells you can come back to your normal habit and eat everything you want and do not exercise, you easily come back to point where you were before you lost weight.
Today I will give you few simple tips how to avoid famous Yo-yo effect and share with you my new habits and rules, which I do not always strictly follow, as you would be able to see after I share my last week notes.
So here are 5 easy to apply tips, which should help you to drop 10kg in one month:
1. Start your day with warm water with lemon.
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Over citrus are very healthy and rich with vitamins C the most powerful antioxidant. Vitamin C is one of the quickest and easiest ways to boost your immune system. It helps neutralize free radicals associated with aging and disease and it’s also excellent for the skin.
I sometimes drink mixed lemon and grapefruit juice. Or sometimes warm water with lemon (with skin or without), sometimes add honey or maple syrup. Why warms water? Warm water and lemon is a natural energizer. It hydrates and oxygenates the body, leaving it feeling refreshed and revitalized for quite some time. The biggest benefit of drinking warm water and lemon is that it helps to maintain your body in an alkaline state. Interestingly, while lemon juice itself is acidic, it’s actually one of the most alkaline foods available. Especially important to drink it in a days of attack phase when you eat proteins and vegetables only. Dukan diet does not allow in 1st phase any fruits than but I applied lemon or grapefruit, it is needed to alkalize your body after too much meat and proteins you consume, as they usually makes your body too acidic.
One more remark, the other foods that cause an imbalance in our pH levels are the usual ‘low to no nutrition’ suspects —sugar, processed or excessively fatty foods, alcohol, certain meats, etc., so it’s no wonder that cold and flu causing bacteria and viruses thrive in this acidic environment. A diet overhaul is clearly in order if you fall into the above category, but a good first step is a daily regimen of a cup of warm water and the juice of half a lemon first thing in the morning.
Lemon juice is a digestive martial artist too, relieving symptoms such heartburn, belching and bloating in a natural and cost-effective manner, while the citric acid in this mighty fruit stimulates the liver and aids in detoxification by maximizing enzyme function. It’s also a fantastic natural solvent, making short work of the uric acid that causes joint pain and inflammation.

Here’s how you can use lemon juice for cleansing every day:
– Drink the juice of one lemon in one cup of warm water first thing in the morning (on an empty stomach).
– Make sure to wait 30 minutes before eating breakfast, as this will ensure your body gets the most energy and nutrients from the food you eat. Use fresh lemons (preferably organic and locally grown) and mineral rich filtered water.
– In terms of water temperature, SUPER IMPORTANT -not too hot, not too cold, but just right. In this case just right is lukewarm. Boiling water will destroy some of the enzymatic properties of fresh lemon, while icy cold water will hinder its digestive benefits.
– You may find you do not miss coffee anymore, I still drink it, but not a first drink in the morning
Here you can see the recipe:
– Clean your lemon with brusher the day before,
– Quickly steam with boiled water
– Leave the lemon overnight BUT NOT IN THE FRIDGE
– Such you can grate a bit of skin, the most is in lemon skin
– After you squeeze, mix with just lukewarm water
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2. Avoid “white” carbohydrates
What are the white carbohydrates? This white rice, potatoes, bread, rolls, pasta, cereals, all products fried in batter, even the fish in batter. White flour is dangerous not only because of the empty calories (because it does not bring anything healthy), but even harmful. It may even lead to diabetes and cancer, and that the chlorine dioxide, which is used for bleaching flour. Also added chalk, alum and ammonium carbonate to flour was whiter. White flour (this dark, artificially colored too) contains alloxan, which according to many studies, destroys cells in the pancreas. Many medical studies, indicates that alloxan, a highly toxic chemical. It is used min. to induce diabetes in laboratory rats. If you want to be healthy and want to lose weight, just do not eat anything made with white flour.
SEE ALSO THE NOTES ABOUT AGE (Advanced Glycation Endproducts) BELOW.
3. Do not eat fruits (only 1 month when you want to drop weight)
Why?
Because of three reasons:
1. By this, they are not enough filling to be able to replace a meal. Therefore, products should be chosen wisely.
2. They have too many carbohydrates
3. They have a lot of fructose, the sugar contained in the fruit. Fructose is broken down by the liver cells. One of the final products are triglycerides, or fat character. During this decomposition, also formed uric acid and free radicals. None of these end products is not good. Triglycerides can accumulate in the liver cells and damage it, causing eg. Non-alcoholic steatohepatitis. Released into the blood, can contribute to the formation of atherosclerotic plaques. Uric acid can turn off the production of nitric oxide, a substance that helps protect artery walls from damage. Another effect of high consumption of fructose is insulin resistance, which in turn in poor diet leads to diabetes. Of course, in general, fruits are very healthy and should be eaten, but not too often and in reasonable quantities.
4. Do not combine alcohol with food
Alcohol has already a lot of calories if you eat and drink it gets to excessive amount of calories per dish. If you have a taste for a glass of red wine, drink it in the evening and try not to eat anything after. If you go out for dinner, try to order low ‘carbo’ dish, and have glass or 2 of red wine. Wine has already a lot of carbohydrates.
Red Wine (100 ml): Calories: 70, Total Fat: 0g, Total Carbs: 0.3g, Protein: 0.08g
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5. Try to do something every day:
walking, jogging, swimming, going to gym or other type of activity. If you are too tried or not in the mood to do anything, try to force yourself at least next day. Do not come back to habit of laying on the couch. By the way you will feel much more energy if you do exercise, however in the first attack phase when you eat mostly proteins, you may not have enough energy to exercise, but walking should be ok.

COMPETITION

I thought to announce competition starting 1st of April, do you want to join and see who loses most weight? I plan to have a gift for such person, surprise.
In the next pots I prepare the rules. Since only one prize founded by me and shipped to you will be available I will trust your honesty. You may send me your photo to given email & current weight today. It is important that you have a witness who could confirm the weight. On 1st of may you send me again same thing.
The price will be shipped to the person who loses highest % of body weight.
I am not going to compete since I am sponsoring the prize.
Somebody may question why I am doing this, I took part in competition before and I think it is a best motivator for some of people, maybe not all but joined efforts can lead to the best results!

Ok 3 more things today which helps those who wants to join the competition or convince why some of my tips are really working and important for a good health.
1. AGE
2. Dukan phase 2
3. My last week overview

1. AGE
Eating wheat products (even the “whole grains”). The case concerns the effect of glycosylation … are advanced glycation end products – (Advanced Glycation Endproducts, AGE) AGE! These nasty little compounds cause the skin to harden the supporting tissue which contributes to a worsening of their condition and fiber damage the skin. The skin gradually loses its firmness and elasticity, wrinkles appear. The same process works for organs, joints, eyes, cartilage or nervous system. So, what is one of the worst factors that increase the production of AGE-s in your body? HIGH blood sugar levels. It accelerates the aging. That is why people suffering from type 2 diabetes look older than their actual age. This effect applies not only to diabetics. How is this “whole grain”. Here’s a little known fact, besides being the big food companies that want us believed that the “whole grains” means healthy. The facts are that the wheat is EXCEPTIONAL kind of carbohydrate that contains a compound called Amylopectin (not found in other foods). Demonstrated that they raise blood sugar levels, even faster than white sugar. Amylopectin contained in wheat raises blood sugar levels more than any other carbohydrate. This means that any wheat-based food: bread, baguettes, pasta (even durum), cakes, produce a much higher level of blood sugar after eating than other carbohydrates. This means that the higher the level of sugar, the faster we age, we have more AGE-s. The gluten (also contained in wheat) is harmful. This is just another reason for this to completely eliminate from your diet foods containing wheat. Your body will age slower! Eliminating wheat from your diet will also result in an immediate weight loss! Another problem eating a wheat-based food it contain carcinogenic compounds called acrylamide. It was examined that acrylamide increases the risk of cancer and accelerates the aging. You must also remember that this compound is also found in other products, eg. french fries or other starchy foods toasted toast, chips, biscuits. There is a way to defend you against these harmful compounds and has to do with food COMPETENT products. In addition to wheat, you have to watch out for other products as quickly raise blood sugar levels. These are products based on maize (corn flakes, corn flour, tortillas, chips-nachos, corn syrup added to yoghurt and jams). Be sure to carefully read the label and avoid these products like the plague. (Unless you want to quickly get old & gain weight.)

2. Dukan phase 2
The Dukan Diet is a comprehensive diet plan broken down into 4 phases: 2 phases to lose the weight and 2 phases to keep it off forever. Completing the third and fourth phases of the Dukan Diet, the Consolidation phase and the Stabilization phase, will determine whether or not you will maintain your True Weight for life.
Today about Phase 2, named The CRUISE Phase : to reach your True Weight.
The Cruise phase adds 32 vegetables and will take you to your True Weight. In total, you can select from 100 Natural Foods. You will gradually but steadily lose weight by alternating Pure Protein days and Protein + Vegetables days. The average length of this phase is based on a schedule of 3 days for each pound you want to lose. Weight loss in the Cruise phase is gradual – on average, 1 lb. every 3 days. The desired effect is to get rid of body fat while maintaining lean body mass.

100 unlimited allowed foods
In addition to the 68 allowed proteins in the Attack phase and on PP days, you can add 32 non-starchy vegetables on PV days while on the Cruise phase.
The 100 allowed foods list contains foods that will supply you with vitamins, minerals, and fiber, thanks to their nutritional diversity:
68 Pure Proteins: Starting on the Attack phase
Lean meat:
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Beef tenderloin, Filet mignon – Buffalo – Extra-lean ham – Extra-lean Kosher beef hot dogs – Lean center-cut pork chops – Lean slices of roast beef – Pork tenderloin, pork loin roast – Reduced-fat bacon, soy bacon- Steak: flank, sirloin, London broil– Veal chops – Veal scaloppini – Venison
Poultry:
Chicken – Chicken liver – Cornish hen – Fat-free turkey and chicken sausages – Low fat deli slices of chicken or turkey – Ostrich steak – Quail – Turkey – Wild duck
Fish:
Arctic char – Catfish – Cod – Flounder – Grouper – Haddock – Halibut and smoked halibut – Herring – Mackerel – Mahi Mahi – Monkfish – Orange roughy – Perch – Red snapper – Salmon or mmoked salmon – Sardines, fresh or canned in water – Sea bass – Shark – Sole – Surimi – Swordfish – Tilapia – Trout – Tuna, fresh or canned in water
Shelfish:
Clams – Crab – Crawfish, crayfish – Lobster – Mussels – Octopus – Oysters – Scallops – Shrimp – Squid
Vegetarian Proteins
Seitan – Soy foods and veggie burgers – Tempeh – Tofu
Fat free dairy products (I personally do not use fat free)
Fat-free cottage cheese, Fat-free cream cheese, Fat-free milk, Fat-free plain Greek style yogurt, Fat-free ricotta, Fat-free sour cream
Eggs
Chicken – Quail – Duck
And Sugar-free gelatin (again I do not like sugar free food as they usually contains artificial sweeteners
32 vegetables: starting from the Cruise phase
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Artichoke – Asparagus – Bean sprouts – Beet – Broccoli – Brussels sprouts – Cabbage – Carrot – Cauliflower – Celery – Cucumber – Eggplant – Endive – Fennel – Green beans – Kale – Lettuce, arugula, radicchio – Mushrooms – Okra – Onions, leeks, shallots – Palm Hearts – Peppers – Pumpkin – Radishes – Rhubarb – Spaghetti squash – Squash – Spinach – Tomato – Turnip – Watercress – Zucchini
More foods allowed on the Dukan Diet:
SHIRATAKI : Unlimited starting from the Attack phase. The Konjac root from Asia (China and Japan) is satisfying, rich in fiber, stimulates intestinal transit and has virtually no calories. You can also find konjac in other forms, such as a powder or ‘flour’ and sometimes a gel.
OLIVE OIL : starting from the Cruise phase. Rich in omega 3 fatty acids, polyphenols and vitamin E (an antioxidant) – all essential for health. Limited quantity: 1 tsp
GOJI BERRIES : starting from the Attack phase. Limited quantity: Pure Protein days: 1 Tbsp, Proteins and Vegetables days: 2 Tbsps.

Alternating rhythms suited to your lifestyle
Alternation is always made up of the exact same number of Pure Protein (PP) and Proteins and Vegetables (PV) days. For example: 1/1 means 1 day of Protein and Vegetables followed with 1 day of Pure Protein and so on. If you are stagnating, you can use a higher alternation such as 2/2, 3/3, 4/4 or 5/5. The 5/5 is especially recommended for people who have a lot of weight to lose.
Physical activity:
On the Dukan Diet Cruise phase, 30 minutes of brisk walking will help maximize your weight loss.
MY LAST WEEK OVERVIEW:
For those of you who red my former post, you could see that I was on a party last Saturday, I was drinking red wine and Jack Daniels. The next day weight did not go up. Why? Because I did not eat in the night after coming back from party which I used to do before.
Yes it is very important rule, if you want to enjoy the party do not eat in the night when coming back, that was my problem which I just changed my habit. I still can enjoy going out with my husband and friends but control myself not and do not eat at night.
After Party on Sunday, we all went out together for lunch to Yasmine’s Stakehouse, where I had:
– Cesar salad (with a lot of mayonnaise dressing),
– Beef carpaccio
– Beef tenderloin stake
– Red wine
and for dinner we went out too, to Cameo Italian restaurant, where I had:
– Seafood soup
– King Lobster pasta
– Tiramisu
So nothing surprising that my weight went up on Monday from 126 pound to 128.5 on Monday. 2.5 pound within 1 day, so you can imagine without daily control you can easily do up to 5- 8 pounds a week.
Champagne & red wine during a day was adding up to total number of consumed calories on top of sugar consumed in form of Tiramisu.
Well but I still advice you to enjoy the life and even if you are on diet, have one day free and eat what you like, and very next day try to burn these calories and either apply one day cleanse or protein day. This should not impact your overall diet plan but make you stronger for e longer diet plan. Do not think I just gave up one day, I gave up the whole diet plan. Very next day go back on track!

Below you can see all my week how I dealt with my Sunday enjoyable day during the rest of the week.
Here you can see my last week from Monday to Saturday:

MONDAY:
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TUESDAY:
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WEDNESDAY:
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THURSDAY:
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FRIDAY
Friday g

SATURDAY:
Saturday g

As you can see I was not dieting much, but tried to walk and do other activities to stay fit.
The outcome as you see with weight loss was pretty poor, means no weight loss, but with such type of food you cannot expect much of weight drop.

I did some observation last week, and since I try to maintain my weight even drop to 125 pounds, I probably come back to Dukan phase # 2 – Cruise phase, since I noticed the biggest drop after I applied protein day only. 2 pounds in just one day! Of course someone will say you get read of water from your body this is why, yes it is true, but in longer term it also helps to keep your appetite under control, and remind about new implemented habits.

Today is Sunday, nice sunny day in Shanghai, AQI = 128 lightly polluted, I took my 2 dogs for a walk and made some nice photos of spring coming, wanted to share with you.
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I took 3 round, 4,781 steps only (3.72 km). Not big achievement but I plan to walk to /from restaurant today.
I had 2 sandwiches with cheese for breakfast and 1 boiled egg for lunch, since I plan to go to Cameo Italian Restaurant and enjoy a great dinner with my family. Maybe I skip desert but for sure take started and main course.

Coming Next … Join Weight Loss Competition and win a Surprise Prize!

Dukan attack phase & more about …

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Hello All!!!
Quite a long time did not write anything. Today I write about my week diet (well would not name it dieting at all) and give you some ideas for breakfast and dinner at first attack phase of Dukan diet.
I got so much positive feedback from my closest friends and family, somehow they want to read, more what is going on here in China, how I live what do. We live in different countries, busy to talk even from time to time.
This blog is also kind of a diary for me. I think we are too much now on FB, Twitter, Instagram, Wechat in China, NK in Poland. All these social portals make us talking less with each other and tent to do thing while running after something else, with no time to step back and think a bit about our life, what we really enjoy and what we miss, what we would like to do next, next year, when we retire…
I find really strange chatting with my daughter, like my husband pictures on FB, and communicating mainly this way. Where are our meetings, interesting discussions, social gathering. We need to cultivate our relation, otherwise we only stay in front our laptops.
I think I was much happier, when I did not have computer at home. Try to remind yourself what did you do at the times no computer, no internet. How much enjoyable was our day…
Last 2 weeks I had a lot of to do, I was also organizing birthday party for my husband.
Thanks to Maggie, owner of Yasmine’s restaurant, the Party was great. See some photos
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I love her idea to replace ‘Birthday Cake’ with fresh fruits, much healthier and the guest’s adults and kids were really eating with relish.
Recommend this place –the restaurant and butchery store to anyway, always fresh juicy beef and other type of meats and sausages.
Thank you Maggie again!

Time is running like crazy, just 1 week ago my husband birthday, he turned 44, unlucky numbers in China. Number 4 means death, as in Chinese same word may have a lot of different meaning, depends on pronunciation. Imagine my husband turned 44 on 13th of March, Friday. Well everything went well, even thou he does not like surprises and was not expecting this party. The most important nobody was hurt, nobody was drunk, and everybody had fun on that someone named it ‘unlucky day’
I must share that yesterday I screw up my diet, I bought Tiramisu whole cake and was eating 3 pieces, the last portion at 1am in night, really bad.
Well today I woke up with resolution to burn yesterday’s Tiramisu today.
I usually do not eat before walking & running on the treadmill, I do not have special plan just do by amount of calories burned or time on treadmill -1h. Today I managed to burn 500 cal within 55min.
Usually my goal is set by time 1h walking & running but since I am getting faster I can run longer and probably 500 cal to burn should be my new objective.
After that I could prepare lunch, if I do not eat breakfast like today I name it branch. It was a big salad with some seeds.
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I do make by my own salad dressing remember never use dressing from the bottle, you spend time to make salad and then you add all kind of different preservatives and trans acidic to you veggies. Does it make sense? To me not at all.
Quick recipe for salad dressing:
– 1 or 1.5 lemon or lime,
– 1 to 2 table spoons extra virgin olive oil
– 1 small tea spoons of whole grain mustard
– If you like a bit more sweet you can add also a half os small tea spoon of honey or maple syrup, instead or sweetened with sugar
– Squeeze 1-2 cloves of garlic
– Sometimes I add pesto sauce
– Salt (if you use feta cheese do not add salt as it is enough salty) & pepper
Remember very important which I actually do not follow Dukan’s diet recommendation, some vitamins needs fat to be absorbed in our body. So eating just a salad with no fat in form of a bit olive oil, avocado, fete cheese or some seeds like chia or sun flower or some nut, does not give you full spectrum of vitamins that you can absorb from veggies.
After that I made my own milkshake from almond milks, today I plan to stay –mean free and gluten free, very unusual day, but it is also important to give body relief of proteins and cow milk products.

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Now a bit more about the Dukan diet my Polish friend recently borrow a book from me. I bought it long time ago, tried many times to go thru all phases, it never happen.
You ask me how you finally lost weight. Yes but I am not strictly follow this diet. I found what best works for my body and of course try to control carbohydrates mainly. I agree and will always support that proteins helps to lose weight.
So Now About The Dukan diet and its phases:
The Dukan Diet is the creation of French doctor Pierre Dukan and the result of a long career of working with and helping overweight people reach their target weight and, more importantly, keep the lost pounds once and for all. The diet focuses on the temporary elimination of carbohydrates which are replaced by meals with a high protein content, a daily dose of oat bran and a compulsory daily walk. No calorie counting, no diet pills or weird foods and certainly no need to go hungry.
The Dukan Diet plan is structured in 4 easy-to-follow phases, today only about phase 1, start it now:

The Attack Phase of the Dukan Diet plan only lasts a few days, it is probably the hardest to follow when it comes to putting together meal ideas which do not contain any carbs or vegetables and focus on the core protein-rich foods on their own. With this section solely dedicated to Attack Phase recipes, I would like to share the meal ideas for the burning phase today. The Attack Phase can last anything between 1 and 10 days as the exact length very much depends on what your long term ideal weight goal is.
1 day is enough for those wanting to lose less than 10 pounds, 2 days for weight losses of less than 20 pounds and 5 days for those who would like to shed between 20 and 40 pounds.
Finally, if your target weight is over 40 pounds away, Dr Dukan recommends to follow the Attack Phase for 7-10 days as well as consulting your GP for medical advice. I personally think 5 days is kind of optimum, later you can shorten your periods but for the start I recommend 5 days and then 5 days proteins and vegetables.
Dukan Diet Attack Phase Food List
– All lean meats including beef, veal, chicken and turkey (skin-removed), cooked with no added fats
– All types of raw and cooked fish and shellfish with no restriction
– Eggs
– Kidneys, beef tongue and liver
– Low-fat cooked meats such as chicken, pork, turkey and ham
– Low-fat dairy products including skimmed milk, 0% fat yoghurt (avoid fruit yoghurts and choose from flavoured ones such as vanilla), cottage cheese, cream cheese, fromage frais and quark
– Hot drinks like coffee, tea and infusions (without sugar)
– Drinks with no more than one calorie per glass such as Diet Coke and Diet Pepsi
– Vinegar
– Lemon juice, spices and herbs
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Dukkan diet recommend slow fat diet Yoghurt, I do not believe low fat products are healthy, so I used regular fat milk foods.
I agree to be careful with fat meat, sausages, if you keep eating those your weight drop not such significantly as it should.

If anybody wants details of recipe let me know, attack /burning phase is not complicated with preparation as you mainly eat meat grilled, smoked, baked, steamed, cooked and fish also raw.
You may support here sometimes with canned fish, but not the one in the oil.
Branch or Lunch Ideas:
1. Of course, cafe lathe or cappuccino size Grande,
2. Boiled egg, with egg you can eat caviar
3. Cooked eggs with canned tuna or in brine in water, you may mix together and add black pepper and a bit of mustard, chose real Dijon mustard
4. Oats Cooked with Milk eventually water, or any kind, remember I do not recommend like Dukkan diet does low fat real milk replacements, instd you may use organic soy, almond, cashew or any other gluten free, I use regular milk
5. Salmon and cream cheese wrap, again be carful wih fat cheeses, try not to use in burining phase, you may eat salmon with white cheese
6. Tofu with some spices
7. Milk shake with protein and oats
8. Natural Yoghurt with oats bran
9. Turkey bacon with scrambled eggs, eggs fried with no fat, use first bacon and then fry on melted from bacon fat eggs
10. Omlets, if you like I personally do not
11. Crab sticks,
12. Sashimi, Fresh prawns, suggested souce –yoghurt cream dip with spices,
13. You may aslo do garlic sauce for other type of meat, in that case grilled try turkey or chicken breasts,
14. Bolled ham with low fat cream cheese or cottage cheese
15. Cottage or white chese with garlic and anion, or only garlic,
By the way the best in Dukan diet is white cheese we name it in Poland (twarożek), when I was a kid I still remember my father was preparing it every Saturday or Sunday.
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It is still my favorite dish.
I always loose weight when I eat it, unfortunately there is available white cow cheese (not cottage one) not in many countries, not in Norway, not in US, not in China, but I found in Dubai.
Anyway you can do it by your own. Next time give you advice how to make it.
Dinner Ideas:
Remember any type of fish, seafood, meat, avoid port without skin, and not fried, if you need souce, it must be yoghurt base or just pure lomon. Better to use spices: pepper, cayenne pepper, garlic, onion, cardamom, tummeric,
1. Chicken with cardamom & tummeric and carry
2. Teriyaki Tuna Steak with Low Fat Tzatziki
3. Ginger and Lemon Grilled Chicken
4. Stakes
5. Beef tenderloin, here can be even pork tenderloin
6. Steamed fish
7. Cooked
8. Boiled chicken, even chicken brests but do not over boil. In Poland we do often chicken soup and we cook chicken and beef with vegetables, I eat meat while my family later can enjoy such soup.
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I was walking now with my 2 dogs 2 round around my neighborhood and took some photos to share:
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You can use your phone to type or record what you eat and exercise all day.
I think it is important to watch what helps you to quickly lose your unwanted pounds and what makes you gain them. Each body is different and for everyone something else work better. If you look even how each of us is build, which part of body we cumulate fat, it becomes apparent we should focus on different diets long term. Short term as burning /attack phase for everyone works the protein only diet plan. This also help min. your appetite, and normalize your sugar blood level. Protein makes you full longer and you forget about hunger attics.
Just after my husband birthday, where apparently the meat was excellent and a lot of seafood (baked oysters with cheese, & grilled king shrimp) sausages, naturally smoked ham, grilled beef, lam, you can imagine I had to try everything. On top of it red wine which has as well o lot of calories. I have weighted myself on Saturday morning 14/03/2015 the weight dropped actually to 126.5 pounds. Sometimes you may be surprised that actually weight instead of going up drops, but because, I knew I will eat and drink a lot during the party I was trying not to eat much on lunch and not to eat carbohydrates. Wine has already enough carbohydrates.
Now let us go back to my measurements and look over the whole week of my activities, weight and food.
Last Thursday my physiotherapeutic asked me how come I can remember what I was eating the day before or so. Nothing special I bought calendar and make a notes each day, I really stopped worrying about sized of the dishes I rather focus on type & quality of food I eat.
My last post was on women’s day 8th of March so I go thru each day very quickly than:
09/03/2015
Weight = 130.5 pounds
8am morning drink = warm water with lemon and 5 tablets chlorella + Nopal
AQI (Air Quality Index) = 27 in Shanghai, Excellent
Walking to subway = 5,705 steps; 4km, 5 floors
After coming I took some fruits -mandarins
1:30pm (late lunch, since we had staff meeting at work): sandwich with dark bread and chicken liver with quinoa and broad been.
7pm dinner /supper sandwich with dark bread and Gouda cheese
10/03/2015
6:00am -warm water with Lemon & 5 tables of Chlorella
Did not weight today, we should but somehow was hurry up to office.
AQI = 38 Excellent
Walking to subway 5 617 steps, 4.38km, 5 floors
7am in the office 2 coffee with regular milk
10am -Breakfast 3 cooked eggs
1:30pm –late lunch, 1 baked leg lam
7pm – 2 sandwiches with dark German bread, butter, garlic & ham, 2 tomatoes
11/03/2015
7am wake up as I had a conference at 9:30am and wanted to do jogging before
Weight = 128.5 pounds
8am -50min run & walk on treadmill
9am shower and taking a call at 9:30pm
10:30am –collagen with water and chlorella
1pm -late lunch at Japanese restaurant: miso soup, grilled cod fillet, 4 hot roasted chicken wings, green tea
Walking back home 6,427 steps, 4.57 km, 4 floors
Very busy on Thursday no record
Friday very busy too but took weigh as was pretty strange as 131.5 pounds, while on Saturday after Kris Birthday Party =126.5 kg.
With a good weight I was in Latina restaurant for lunch and we eat a lot plus I got 2 glasses of red wine
In the evening we ordered pizza, where I ate half of meat ,lovers pizza
15/03/2015
I did not take weight.
On breakfast had pizza and salad
For dinner hot pot, I will explain a bit especially for those who does not live in Shanghai, it is also good way to eat a lot of vegetables, good cooked meat and mushrooms.
You can go to hot pot restaurant or do it at home. Next time I explain a bit more about Chinese tradition of hot actually I have to check if it is Chinese or Japanese.
16/03/2015
Since I had doctor appointment I was jogging in the morning 1h
For lunch 12pm we went with my husband to our one of the favorite Chinese restaurant where they served rousted pork & lam legs.
We did not still to only pork and lam, we have ordered our favorite ear mushrooms and cucumbers, snails, nuts in garlic souce. Amazing how many ideas for starters Chinese have. I order sour soup.
Pretty big portion of soup and lam leg left so I took it to office for dinner since I planned to stay a bit longer at work.
Walking back home to subway steps = 5,698
17/03/2015
Weight = 131.5 pounds
AQI = 38, excellent
9am –coffee with milk
10am –fruits: strawberrices & apple
1pm –lunch lam (a bit too much lam) with sour kraut done by my husband and sour tomato soup
7pm – few glasses of red wine and camembert & brie cheese
18/03/2015
Weight = 128.5 pounds
Go to work by car
Breakfast: banana, herrings in tomato sauce
Lunch: Lam with warm sour kraut and onion
3pm: Protein Milk Shake
Supper: 3 sandwiches with butter, ham and green cucumber, 2 legs of lam chopped
19/03/2015
Weight = 128 pound
Walking = Total 8457 steps (5.75 km), 6 floors, a bit longer distance as was walking to subway line # 2 not as usual to 9, as I was visiting my physiotherapeutic at SEIMC
10:30am Late coffee
12:00pm Lunch
Please see some photos: Sandwich with pork chopped, soup, tofu, 2 lam legs (again lam), cooked and fired cabbage
Wild Blueberries Juice.
I love this restaurant is from North China and has very appropriate name – I love You:
The restaurant claim to be green and use a good quality fruits, grains and veggies.
For dinner I planned to eat less but my husband made what I really like:
Pork cooked in sour cabbage with mashed potatoes, so I could not resist.
In the late evening I was eating cooked broad bean with red wine.
20/03/2015
Friday was really the day I did not walk much.
As usual was having coffee in the morning, later on lunch tofu and pork with potatoes.
On dinner I had you will not guess, Lam … , and 3 sandwiches with butter, garlic and cheese.
After such ‘small’ diner I ate huge piece of Tiramisu, and later at night as mentioned before.
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And now the latest crazy pictures from the party. Well my husband as usual did not tell me wwe should dress up so we were only couple not dressed, but who cares, the party was amazing. Only few photos as I do not want to brake privacy of some attendees:
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Can you imagine my husband did not read my blog yet, probably too boring for mans, I tent to agree, however it makes me sad he does not care… My Darling pls. at leat once go to my blog.
Coming next
Advanced Glycation Endproducts (AGE) so what makes you older
and next phases of Dukan diet.
See you 2 weeeks from now

Follow me to stay fit

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Inge & Tom Yuan Garden 118
Hello Again,

I decided to do a kind of diary on my blog to share my further experience to keep weight so that way I may motivate others for a heathier life style.
Today is the women day but only in communist or post-communist countries –China, Poland, and Russia. I got a rose from my husband and I made gift for myself – buying some clothes. In Shanghai there is good sale on 8th of March for women. Since I lost weight most of my clothes are too large. I had this weight pretty long over 3 years, some clothes are still ok, but I had to look into my closet and see what is still suitable. Well women … always a good excuse to buy new staff.
By the way I am not perfect nor ideal and not always lead healthy life style, often I am too lazy to do anything or just too tired, or eat burgers and French fries, drink too much wine, watching all day long TV instead of going to gym. But when I was recovering after my arms were broken I carefully watched what I was eating and if this helped me to recover faster. In additional I had to limit amount of food since I was not exercising at all.
So in the first period when you want to lose kg/pounds you need to have full focus, no crappy food, no fast food, only good healthy choices as you limit amount you deliver to your body and it has to be a good quality food.
I felt sick yesterday but started to treat myself with natural medication. Even thou I felt sick I have decided to run and manage 1h. Now I feel much better but I did not go for the swimming with my friend just in case. My daughter is alos a bit sick probably because of weather.
Weight today 130 pounds, objective 125 pounds.
Just a quick overview of my day activity (not much today) & food:
Morning (ha… I woke up at 10am, but understandable since I went sleep at 3am) 1h walking & jogging
For lunch 200g of chicken liver from Kate and Kimi with quinoa and black beans and homemade sour kraut
My husband did sauerkraut but it was very salty and I was drinking a whole day, was extremely thirsty but maybe this actually helped me to recover a bit.
After that I relaxed doing shopping and went to do nails too.
The nails paint becomes almost an art, look at these:
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Well these are not mine, I have picked a bit crazy today:
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In the evening cocked broad bean and sandwiches (German dark bread) with butter, garlic and ham.
I did also lunch for next day for myself to go.
Now before going to bed 2 glasses of Chinese Puer tea helps to digest and on top of it I love how it taste.
Tomorrow another day to go to work, seems like it will not rain so I plan to walk to subway as usual.
Today it was raining all day in Shanghai but without morning jogging I check my apps and did over 7K steps, hm… even I was surprised.
I still miss our cars we had in Texas:
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I always wanted pick up and that was really nice to drive this car.
Toyota Avalon was a bit faster:
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I can fully understand people in US, especially in Texas, find hard to walk, no pathways, and cars like that:
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Why would like to walk?

Anyway if you want to join and let us track together our efforts and results …?
I am preparing the 2 weeks dishes & recipes suggestions, based on what I was eating. I will post it next weekend in both English and Polish languages.
Good night, looks like Puer Tea made me sleepy ..
Puer Tea

Ideas for healthy & lean choices

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Hello Again,
Today I do not feel very well, yesterday was playing bridge with friends, this is really exciting & relaxing game, allows to forget about work just to focus on play.
Probably got a cold as feel again a bit of pain in my throw, so try to treat myself with garlic bread, but garlic cut with small pieces and bread with butter, no margarine. I also drink ginger and rose tea with lemon and MANUKA honey
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I still plan to go tomorrow to the pool and later sauna I believe it may help, all depends how it goes.
In Poland we use raspberry juice actually concentrated juice but it must be natural preferably homemade.
I promised to share with you the carbohydrates replacements for white rice, pasta, white potatoes, white bread, eliminate these from your diet at all, well I still eat them if no choice when served during business lunch.
First we were told, “Don’t eat fat, and you’ll stay trim.”
After following this advice only to see obesity expand to never before seen proportions, we’re told by the food gurus, “Eating fat is fine. Shun carbohydrates to stay slim.”
In my opinion, neither piece of dietary advice is complete, accurate or likely to help us stay slim or healthy. Just as different kinds of fats have different effects in our bodies (e.g., saturated and trans fats are linked to increased risk for cardiovascular disease while omega-3 fats decrease cardiovascular disease risk), some carbohydrates, such as whole grains, are healthful while others, such as refined grains and the foods made from them, are not.
I advised you in my former post DO NOT EAT CARBO. Yes and it is true but only during burning phase when you are trying to lose your weight, but later you need to introduce heathy carbohydrates, they are in fruits, veggies, and I name ‘healthy carbo replacements’ like:
• brown rice
• quinoa
• chia seeds
• millet
• buckwheat
• barley porridge
• wheat and oat bran
• sweet potato
• bean
• lentil
Look how many a good healthy replacement you can find, I created a lot of food ideas with these which I am going to share them with you. Now on health benefits, later some few ideas of dishes.

Instead of white rise use brown rise:
Everyone knows that rice is an ancient food, but only recently have we discovered just how ancient it is. Rice was believed to have been first cultivated in China around 6,000 years ago, but recent archaeological discoveries have found primitive rice seeds and ancient farm tools dating back about 9,000 years.
The difference between brown rice and white rice is not just color! A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we are used to seeing. Polishing removes the aleurone layer of the grain–a layer filled with health-supportive, essential fats. Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that is largely bereft of its original nutrients. In some parts of the world, the word “to eat” literally means “to eat rice.” All varieties of rice are available throughout the year, supplying as much as half of the daily calories for half of the world’s population. The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be “enriched” with vitamins B1, B3 and iron. Here are the health benefits of brown rise:
1. Manganese—Energy Production Plus Antioxidant Protection
Manganese helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system, and in the production of cholesterol, which is used by the body to produce sex hormones. Manganese is also a critical component of a very important antioxidant enzyme called superoxide dismutase. Superoxide dismutase (SOD) is found inside the body’s mitochondria (the oxygen-based energy factories inside most of our cells) where it provides protection against damage from the free radicals produced during energy production.
2. Women Who Eat Whole Grains Weigh Less
To maintain a healthy body weight choose whole grains such as brown rice rather than refined grain, i.e., white rice
3. Rich in Fiber and Selenium
For people worried about colon cancer risk, brown rice packs a double punch by being a concentrated source of the fiber needed to minimize the amount of time cancer-causing substances spend in contact with colon cells, and being a good source of selenium, a trace mineral that has been shown to substantially reduce the risk of colon cancer.
Selenium is an essential component of several major metabolic pathways, including thyroid In addition, selenium is incorporated at the active site of many proteins, including glutathione peroxidase, which is particularly important for cancer protection. One of the body’s most powerful antioxidant enzymes, glutathione peroxidase is used in the liver to detoxify a wide range of potentially harmful molecules. When levels of glutathione peroxidase are too low, these toxic molecules are not disarmed and wreak havoc on any cells with which they come in contact, damaging their cellular DNA and promoting the development of cancer cells.
Not only does selenium play a critical role in cancer prevention as a cofactor of glutathione peroxidase, selenium also works with vitamin E in numerous other vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful in the prevention not only of cancer, but also of heart disease, and for decreasing the symptoms of asthma and the pain and inflammation of rheumatoid arthritis.
4. Lower Cholesterol with Whole Brown Rice
Here’s yet another reason to rely on whole foods, such as brown rice, for your healthy way of eating. The oil in whole brown rice lowers cholesterol.
5. Significant Cardiovascular Benefits for Postmenopausal Women
Eating a serving of whole grains, such as brown rice, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD). Well I am not yet at that age but when making blood test in US the results showed I have too high cholesterol level. So must watch the food I eat also to lower it down.
6. Phytonutrients with Health-Promoting Activity Equal to or Even Higher than that of Vegetables and Fruits
Different plant foods have different phytochemicals. These substances go to different organs, tissues and cells, where they perform different functions. What your body needs to ward off disease is this synergistic effect—this teamwork—that is produced by eating a wide variety of plant foods, including whole grains.
7. Lignans Protect against Heart Disease
One type of phytonutrient especially abundant in whole grains including brown rice are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease. In addition to whole grains, nuts, seeds and berries are rich sources of plant lignans, and vegetables, fruits, and beverages such as coffee, tea and wine also contain some.
8. Reduce Your Risk of Metabolic Syndrome
Refined grains and the foods made from them (e.g., white breads, cookies, pastries, pasta and rice) are now being linked not only to weight gain but to increased risk of insulin resistance (the precursor of type 2 diabetes) and the metabolic syndrome (a strong predictor of both type 2 diabetes and cardiovascular disease), while eating more wholegrain foods is being shown to protect against all these ills. Common features of the metabolic syndrome include visceral obesity (the “apple shaped” body), low levels of protective HDL cholesterol, high triglycerides, and high blood pressure.
9. Brown Rice and Other Whole Grains Substantially Lower Type 2 Diabetes Risk
Brown rice and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion. Magnesium, as well as calcium, is necessary for healthy bones. About two-thirds of the magnesium in the human body is found in our bones. Some helps give bones their physical structure, while the rest is found on the surface of the bone where it is stored for the body to draw upon as needed. Brown rice can help you keep those storage sites replenished and ready to meet your body’s needs. In addition to the niacin it supplies, brown rice may also help raise blood levels of nitric oxide, a small molecule known to improve blood vessel dilation and to inhibit oxidative (free radical) damage of cholesterol and the adhesion of white cells to the vascular wall (two important steps in the development of atherosclerotic plaques).
10. A Good Source of Fiber
The health benefits of brown rice continue with its fiber, which has been shown to reduce high cholesterol levels, one more way brown rice helps prevent atherosclerosis. Fiber also helps out by keeping blood sugar levels under control, so brown rice is an excellent grain choice for people with diabetes. The fiber in brown rice can also help to protect you against colon cancer since fiber binds to cancer-causing chemicals, keeping them away from the cells lining the colon, plus it can help normalize bowel function, reducing constipation.
11. Fiber from Whole Grains and Fruit Protective against Breast Cancer
A diet rich in fiber from whole grains, such as brown rice, and fruit offerS significant protection against breast cancer for pre-menopausal women. Pre-menopausal women eating the most fiber (>30 grams daily) more than halved their risk of developing breast cancer, enjoying a 52% lower risk of breast cancer compared to women whose diets supplied the least fiber (<20 grams/day). Fiber supplied by whole grains offered the most protection. Fiber from fruit is also protective. 12. Help Prevent Gallstones Eating foods high in insoluble fiber, such as brown rice, can help women avoid gallstones. How do foods rich in insoluble fiber help prevent gallstones? Insoluble fiber not only speeds intestinal transit time (how quickly food moves through the intestines), but reduces the secretion of bile acids (excessive amounts contribute to gallstone formation), increases insulin sensitivity and lowers triglycerides (blood fats). Abundant not just in brown rice but all whole grains, insoluble fiber is also found in nuts and the edible skin of fruits and vegetables including tomatoes, cucumbers, many squash, apples, berries, and pears. In addition, beans provide insoluble as well as soluble fiber. 13. Whole Grains and Fish Highly Protective against Childhood Asthma Increasing consumption of whole grains and fish could reduce the risk of childhood asthma by about 50% Here are the most popular varieties of rice in this country include: • Arborio: A round grain, starchy white rice, traditionally used to make the Italian dish risotto. • Basmati: An aromatic rice that has a nutlike fragrance, delicate flavor and light texture. • Sweet rice: Almost translucent when it is cooked, this very sticky rice is traditionally used to make sushi and mochi. • Jasmine: A soft-textured long grain aromatic rice that is available in both brown and white varieties. • Bhutanese red rice: Grown in the Himalayas, this red colored rice has a nutty, earthy taste. • Forbidden rice: A black colored rice that turns purple upon cooking and has a sweet taste and sticky texture. A Few Quick Serving Ideas: • Heat up cooked rice with milk or soymilk. Add in cinnamon, nutmeg, raisins and honey for a delicious rice pudding. • Make homemade vegetable sushi rolls by wrapping brown rice and your favorite vegetables in sheets of well-moistened nori. • Use rice leftovers for cold rice salads that are great for on-the-go lunches. Be creative and add either chicken or tofu plus your favorite vegetables, nuts, herbs and spices. • For a simple yet delicious lunch or dinner entrée, serve beans and rice accompanied by the vegetables of your choice. • I usually add paprika, tomato, onion, as well ear mushroom, ideas for ear mushrooms coming in the next post. • Rice as a side dish need not be served plain - spruce it up with the toppings of your choice. Some of our favorites include nuts, sesame seeds, healthy sautéed mushrooms, and scallions. • Place rice and chopped vegetables in a pita bread, top with your favorite dressing, and enjoy a quick and easy lunch meal. Recipe for Chicken with Rice & Cardamom & Turmeric (Original Name Hen in Arabic, but I do use chicken) You need: - Chicken, whole or can be only legs, breast but then may be too dry - Whipping Cream - Parsley green - Butter or Olive Oil - Rice - Cardamom mill or I use seeds and mill them in mortar - Turmeric - Curry (in case you do not like taste of curru & turmeric you may skip it, but it really makes dish a good taste but do not overuse Curry, the taste of Cardamom is important to feel) - Garlic Mill or fresh if fresh either small chopped or squeeze - Salt - Pepper - If you like spicy you may add Cayenne Pepper Whole chicken or its portion scatter with all spices: Cardamom, Turmeric, Curry (not too much), garlic, pepper, salt. If you have time live it for a while. I bake in bakeware smeared with butter, at the end of baking you should add chopped parsley green whipping cream. If you like more souse you should more butter preferably clarified. Bake for a short time at a high temperature. Baking for 30 minutes at 350 degrees will yield dry meat. But baking for just 20 minutes at 450 degrees will result in delightfully juicy baked chicken breast, every time. Preheat oven to 450 degrees F. Serve with rice, you know preferably brown, but if you have guest or for family you may serve with white one, but choose a good quality. IMG_0455
Quinoa

Quinoa
Quinoa is a species of the goosefoot genus (Chenopodium quinoa), a grain crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, as it is not a member of the true grass family, is closely related to species such as beetroots, spinach and tumbleweeds. As a member of the Amaranthaceaefamily, it is related to and resembles amaranth, which is also a pseudocereal.
Quinoa was important to the diet of pre-Columbian Andean civilizations. Quinoa grain has been called a superfood a term which is not in common use by dietitians and nutrition scientists. Protein content is very high for a cereal/pseudo-cereal (14% by mass), but not as high as most beans and legumes. The protein content per 100 calories is higher than brown rice, potatoes, barley and millet, but is less than wild rice and oats. Nutritional evaluations indicate that quinoa is a source of complete protein. Other sources claim its protein is not complete but relatively high in essential amino acids. Quinoa is a rich source (>20% of the Daily value, DV) of the B vitamins thiamine, riboflavin, vitamin B6, and folate and is a rich source of the dietary minerals iron, magnesium, phosphorus, and zinc. Quinoa is also a good source (10-19% of DV) of the B vitamins niacin and pantothenic acid, vitamin E, and the dietary mineral potassium. The pseudo cereal contains a modest amount of calcium, and thus is useful for vegans and those who are lactose intolerant. It is gluten-free and considered easy to digest There are two flavonoid—quercetin and kaempferol—are now known to be provided by quinoa in especially concentrated amounts. In fact, the concentration of these two flavonoids in quinoa can sometimes be greater than their concentration in high-flavonoid berries like cranberry or lingonberry. The processes of boiling, simmering, and steaming quinoa do not appear to significantly compromise the quality of quinoa’s fatty acids, allowing us to enjoy its cooked texture and flavor while maintaining this nutrient benefit. It contains the diverse array of antioxidants found in quinoa—including various members of the vitamin E family like alpha-, beta-, gamma- and delta-tocopherol as well as flavonoids like quercetin and kaempferol—that contribute to this oxidative protection.

Recipe for the most common dish is Quinoa Tabbouleh.
You will need:
1 3/4 cups water
1 cup uncooked quinoa
1/2 cup coarsely chopped seeded tomato
1/2 cup chopped fresh mint or parsley
1/4 cup raisins
1/4 cup chopped cucumber $
1/4 cup fresh lemon juice $
2 tablespoons chopped green onions
1 tablespoon extra-virgin olive oil $
2 teaspoons minced fresh onion
1/2 teaspoon salt
1/4 teaspoon freshly ground black peppe

Preparation
Combine water and quinoa in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Stir in tomato and remaining ingredients. Cover; let stand 1 hour. Serve chilled or at room temperature.
By the way I use Quinoa not only for salad but as side dish for meat like chicken, or turkey or even pork tenderloin
Oats
The oat, sometimes called the common oat, is a species of cereal grain grown for its seed, which is known by the same name. While oats are suitable for human consumption as oatmeal and rolled oats, one of the most common uses is as livestock feed. Oats have numerous uses in foods; most commonly, they are rolled or crushed into oatmeal, or ground into fine oat flour. Oatmeal is chiefly eaten as porridge, but may also be used in a variety of baked goods, such as oatcakes, oatmeal cookies and oat bread. Oats are also an ingredient in many cold cereals, in particular muesli and granola. Oats are generally considered “healthy”, or a health food, being touted as nutritious. The established property of their cholesterol-lowering effects has led to acceptance of oats as a health food. Oat bran is the outer casing of the oat. Its daily consumption over weeks lowers LDL (“bad”) and total cholesterol, possibly reducing the risk of heart disease. Oats contain more soluble fiber than any other grain, resulting in slower digestion, a feeling of satiety and suppression of appetite. One type of soluble fiber, beta-glucans, has been proven to lower cholesterol. Oats are the only cereal containing a globulin or legume-like protein, avenalin, as the major (80%) storage protein. Globulins are characterised by solubility in dilute saline as opposed to the more typical cereal proteins, such as gluten and zein, the prolamines(prolamins). The minor protein of oat is a prolamine, avenin. Oat protein is nearly equivalent in quality to soy protein
I add oats to salads, milk shakes and sometimes veen to soup.
Here my breakfast idea with oats and my daughter loves it:
You need:
– Milk
– Oats
– Cinnamon milled
– Sugar, preferably brown (this for your kid not for you if you are on diet)
– Apple
Preparation:
Oats cook with milk to make it the amount of oats to be used depends on consistency you want to get of the dish. My daughter likes thick dish.
Wipe apple on a coarse grater and put on top of the dish, sprinkle with cinnamon & sugar if you have to.
Perfect healthily meal for breakfast, for those who cannot take cow milk, pls. try another milk gluten free substitute, water ss well possible but less tasty.
Chia seeds
chia seeds
Chia seeds are among the healthiest foods on the planet. The Aztecs and Mayans used chia seeds to fuel performance back in the day
They are loaded with nutrients that can have important benefits for your body and brain.
A 1 ounce (28 grams) serving of chia seeds contains:
• Fiber: 11 grams.
• Protein: 4 grams.
• Fat: 9 grams (5 of which are Omega-3s).
• Calcium: 18% of the RDA.
• Manganese: 30% of the RDA.
• Magnesium: 30% of the RDA.
• Phosphorus: 27% of the RDA.
• They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.
Has the following healthy benefits:
1. Chia Seeds Deliver a Massive Amount of Nutrients With Very Few Calories
2. Chia Seeds Are Loaded With Antioxidants
3. Almost All The Carbs in Them Are Fiber
4. Chia Seeds Are High in Quality Protein
5. Due to The High Fiber and Protein Content, Chia Seeds Should be Able to Help You Lose Weight
6. Chia Seeds Are High in Omega-3 Fatty Acids
7. Chia Seeds May Improve Certain Blood Markers, Which Should Lower The Risk of Heart Disease and Type 2 Diabetes
8. They Are High in Many Important Bone Nutrients
9. Chia Seeds Can Cause Major Improvements in Type 2 Diabetics
10. Chia Seeds Can Improve Exercise Performance as Much as a Sports Drink

I add chia seeds to salads, soups, milk shakes.
My Milk Shake or Natural Yoghurt Shake recipe ( I bought equipment in which I can make yoghurt by my own, actually having powder bacteria you can do it by yourself too)
– Milk organic soy, or almond, or just natural yoghurt or kefir
– Oats
– Chia Seeds
– Nuts –Almonds, Sunflower seeds, pumpkin seeds, hazelnut, cashew but only small handful
– Raspberries &/or black berries, blueberries ok too, frozen or fresh
– Organic protein powder

Everything put to blender and blend together. Drink for breakfast or lunch, it will keep you not hungry for a good amount of time and gives energy for your day.
I bought blender to office so if I do not have time to go for lunch or if I did not take any with me I do such shake at office. Of course I need to have all ingredients but it is easy to have stock. With frozen fruits if you so not have fridge may be difficult but you can still do this shake without fruits, less tasty but still will kill your hunger and provides necessary nutrition.
Another one is Chia Breakfast Pudding
Soak chia seeds in vanilla almond milk the night before to create the base for this nutritious breakfast bowl. In the a.m., mix it well, spoon it out, and top with your favorite fresh fruit and nuts. The pudding will keep in the fridge for up to five days, so feel free to mix up a big batch on Sunday night and eat it for breakfast all week.

Millet
Millet is an ancient seed, originally hailing from Africa and northern China, and it remains a staple in the diets of about a third of the world’s population. Rich in iron, B vitamins and calcium, millet has a mild corn flavor and is naturally gluten-free. Although millet is most often associated as the main ingredient in bird seed, it is not just “for the birds.” Creamy like mashed potatoes or fluffy like rice, millet is a delicious grain that can accompany many types of food. As with most grains, millet is available in markets throughout the year. Millet is tiny in size and round in shape and can be white, gray, yellow or red. The most widely available form of millet found in stores is the hulled variety, although traditional couscous made from cracked millet can also be found. The term millet refers to a variety of grains, some of which do not belong to the same genus. Millet is more than just an interesting alternative to the more common grains, it is a good source of some very important nutrients, including copper, manganese, phosphorus, and magnesium.

Recipe for fresh berry juice:
1. Thoroughly rinse berries, and place them in a heavy pot with just enough water to make them bob. Bring to a slow boil, mash with a potato masher or spoon, bring back to a boil, and remove from the heat. Cool slightly.
2. Pour the mashed berries into a jelly bag or a colander lined with several thicknesses of cheesecloth. Collect the juice in a bowl, and pour it into clean jars as it accumulates. Be careful, because berry juice stains. When the bag or cloth is cool enough to handle, squeeze out all the juice and some of the pulp. Compost what’s left.
3. Sweeten to taste with sugar, honey, or other fruit juices (such as pineapple). Under-sweeten, because you can always add more sugar later, but you can’t restore lost tartness. At this point you have a concentrate, which can be diluted with 3 to 4 parts water for casual quaffing. Don’t dilute it if you want to freeze or can it. Whether frozen or canned, you juice’s future might include transformation into home brewed soda, wine, or a warming batch of berry cordials.
4. Freeze your concentrate in ice cube trays or small freezer containers. Or, seal it up in half-pint jars processed in a waterbath canner for 10 minutes. Most berries are naturally acidic, but when canning concentrates from softer fruits like plums, I add a teaspoon of lemon or lime juice per cup, just to be safe.
Buckwheat
Despite the name, buckwheat is not related to wheat, as it is not a grass. Instead, buckwheat is related to sorrel, knotweed, and rhubarb. This is why it is a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens Because its seeds are eaten, it is referred to as a pseudocereal. Energizing and nutritious, buckwheat is available throughout the year and can be served as an alternative to rice or made into porridge. Buckwheat flowers are very fragrant and are attractive to bees that use them to produce a special, strongly flavored, dark honey.
I love buckwheat with meat, it is excellent with beef cutlets or veal, or even any type of goulash. Oh coming next will be Porkolot, the recipe of my mom she spend 5 years in Hungary and gave me the best receipt for Hungarian goulash. Well this one should be served with pasta, or rice but I can give recipe for homemade pasta, too.
Barley porridge
Barley got its hunger-fighting reputation after Swedish researchers found that eating barley or rye kernels for breakfast kept blood sugar on an even keel. That’s because the carbs in barley and rye kernels are “low glycemic index,” meaning they raise blood sugar more slowly than some other carbohydrate foods. This helps you avoid a spike, and then a drop, in blood sugar, which can leave you feeling famished.
Rather buy hulled barely, not pearl barley
Here is a yummy alternative to oatmeal in the morning. Very healthy whole grains, too. Takes a little while to make it, but very yummy. Add your own spices, sweeteners and dried fruit, to your taste. This recipe can be easily halved if you use a small saucepan. Supposedly you can cook in a small crockpot overnight, but I’ve personally only ever tried this on the stovetop.
You need:
• 1⁄2cup barley (I prefer hulled to pearled)
• 1⁄2cup quinoa
• 1pinch salt
• 4cups water
• dried fruits (optional, such as raisins, cranberries or cherry)
• honey (optional) or maple syrup (optional) or sugar(optional)
• spices, such as cinnamon, nutmeg, cardamom (optional)
• milk (optional) or yogurt (optional)
Preparation:
• For the crockpot method: Mix the first four ingredients (barley, quinoa, salt and water) and cook on low overnight.
• For the stovetop method: Combine the first four ingredients in a saucepan. Bring to a boil. Then simmer covered for about 40 minutes, until all the water is absorbed.
• For both methods continue from here: Fluff with a fork and put into serving dishes.
• Add sweetener, dried fruits and spices, as desired. Basically, as you would like for oatmeal. Similar. Serve with milk or yogurt if desired.
• For Vegan omit the milk and yogurt or sub non dairy milk such as soy milk.

Sweet potato
It’s no surprise that sweet potatoes are at the top of nearly everyone’s healthiest foods list. One baked, medium-sized sweet potato contains 438% of your daily value of vitamin A (a white potato contains 1%), 37% of your vitamin C, and some calcium, potassium, and iron too. All this at just 105 calories!

What’s more, they also deliver 4 grams of dietary fiber—16% of the daily value—and absolutely zip in terms of fat.
I see today most of my clothes are too large, I had a business meeting and realized I do not have any suit that fits. I am happy from one side but since I still work to loose a bit more do not want to buy new clothes yet. In China everything is very expensive, I do not like to do shopping here. US or Poland is fantastic, especially US Outlets.
I could re-work in Chinese Tailors some of my clothes but afraid they may screw up and sometimes is good to have back up plan event thou I have an objective to keep my current weight with 3 kg more drop.
During the first 2 weeks I really was eating mainly proteins:
– Coffee in the morning with milk
– Protein shake
– Salads made with my homemade dressing (recipe in next post)
– White cheese with garlic or /and onion or chives & radish
– Hard cooked eggs with caviar or with tune from box in water –lunch or branch
– Sashimi (not sushi as contains rice) ¬–lunch or branch
– Fish for dinner or chicken or turkey, stake but beef tenderloin -dinner
As you see Dukan diet recommends 5 days only proteins and 5 proteins with veggies, during the first period try to eat mainly green vegies, if red be careful some like carrot contains a lot of sugar. In first period to loose weight eat salad or green leaves, baby leaves, eventually cabbage.

So far I enjoy food in restaurants but with wieght under control
IMG_0407

More about my diet and another ideas for dishes in the next post coming soon

… Bye