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Понеделник - Закуска: чаша кафе с обезмаслено мляко и без захар, 1/2 ч.ч.мюсли с нискомаслено кисело мляко - Втора закуска: 1 круша и 10 бадема - Обяд: Варен ориз с грах (около 200 гр.) - Следобедна закуска: няколко блокчета тъмен шоколад - Вечеря: 150 гр. пилешко месо на скара, 250 гр. спанак на пара. Плод за десерт Вторник - Закуска: Кафе с обезмаслено мляко, 50 гр. извара с малко мед и 1 плод по избор - Втора закуска: Шепа сурово кашу - Обяд: 100 гр пълнозърнеста паста с доматен сос, плод за десерт. Пастата можете да замените с порция запечени картофи на фурна с подправки - Следобедна закуска: 1 банан - Вечеря: 200 гр. сьомга на фурна, гарнирана със зеленчуци по избор Сряда - Закуска: Купичка овесени ядки с мед, кафе с обезмаслено мляко - Втора закуска: Кофичка нискомаслено кисело мляко - Обяд: Порция варен ориз с гъби и пилешко месо - Следобедна закуска: 1 ябълка - Вечеря: Салата, приготвена от китайско зеле, кисело мляко, кашкавал и крутони Четвъртък - Закуска: 1 банан и кафе с обезмаслено мляко - Втора закуска: 1 грейпфрут или друг цитрус по избор - Обяд: Пуешко филе около 200 гр., гарнирано със спанак - Следобедна закуска: 50 гр извара с мед - Вечеря: Картофи на фурна с топено сирене и подправки, ябълка за десерт Петък - Закуска: Купичка извара с мед и кафе - Втора закуска: Плод - Обяд: Пилешка супа с филийка пълнозърнест хляб, 2 пилешки шишчета с гарнитура от моркови и цвекло. - Следобедна закуска: Плод по избор - Вечеря: Пъстърва на фурна с лимон и подправки, обикновено я гарнирам със салата с картофи и малко лук Събота - Закуска: Купичка мюсли с обезмаслено прясно мляко, кафе - Втора закуска: шепа бадеми - Обяд: Телешка пържола на скара, гарнирана със салата от зеле, моркови, ряпа и цвекло - Следобедна закуска: цитрус по избор - Вечеря: Варен ориз със зеленчуци, добре е да е пълнозърнест или императорски. В краен случай може и да е бял Неделя - Закуска: Кафе с обезмаслено мляко, две препечени филийки пълнозърнест хляб (може да ги намажете с извара, ако ви допада) - Втора закуска: Плод или чаша прясно изцеден сок - Обяд: 2 пилешки шишчета, гарнирани със салата от зеле, моркови, цвекло и ряпа, няколко парченце черен шоколад за десерт - Следобедна закуска: шепа бадеми - Вечеря: Салата от маруля, домати и варено пилешко месо. Плод за десерт
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Mummy on a mission... Monday, 28 March 2011 Lightening that load... One thing I really do need to try and step up a notch is my water consumption. I simply forget to drink a lot of the time... I'll be running about doing things with/for Jamie, then realise I haven't had a drink all morning (or a wee for that matter!). I think I just need to try and train myself on this one, and I try to take a bottle of water with me if I go out now - I do for Jamie, so why not for myself?! I'm not sure whether to keep this blog or not? I've been thinking perhaps I should merge it with my 'main' blog, because having three is quite high maintenance, and as you can clearly see, this has been neglected. I'm not sure how I feel about airing my weight on my 'main' blog though, with almost 980 followers, most of whom are complete strangers... I think I'll give it some thought. I've been posting recipes on there, and it's more of a 'general lifestyle' blog than a 'beauty blog' these days, so perhaps Mummy on a Mission would slot in nicely? I do apologise for my absence...now, I'm off to shred! Thursday, 3 March 2011 Day...er, 20somthing! Food Diary Breakfast: 2 weetabix with skimmed milk Morning snack: 5 mini breadsticks that Jamie sucked on! Lunch: 2 wholemeal pittas with Light Philly on, carrot sticks dipped in a bit of humous, cucumber and 2 slices of ham. Afternoon snack: 1 Choca Loca Naked bar Dinner: Macaroni cheese - not ideal, but I realised I'd forgotten to get any meat out of the freezer, so it was a last minute dinner! I made my own cheese sauce and stirred in peas and sweetcorn! I've not eaten them yet but probably going to eat some fresh strawberries too. Drinks: 2 glasses of squash, 1 bottle of Diet Coke Exercise: Walk into and around Horley with Mum and Jamie (in the buggy!) - we were out for over an hour, 30 Day Shred Saturday, 26 February 2011 Day 23 & 24: Food Diary Breakfast: 3tbsp oatbran with 1tsp Splenda. Morning snack: None Lunch: Salad with lettuce, spinach, cucumber, peppers, celery and a sprikling of parmesan cheese. 1 wholemeal roll with Flora and cheese Afternoon snack: 1 Choca Loca Naked bar Dinner: One pot chicken (will post the recipe) from the BBC Good Food website. White chocolate malteasers - didn't count, but not too many! Drinks: 1 big bottle of water, 2 glass of squash Exercise: Walk into and around Horley with Sheron and Jamie (in the buggy!) - we were out for over an hour, 30 Day Shred Breakfast: 3tbsp oatbran with 1tsp Splenda. Morning snack: 1 Choca Loca Naked bar Lunch: Philly, ham and spinach sandwich on wholemeal seeded bread. 1 banana and 1 nectarine Afternoon snack: Half of a clementine - the half Jamie didn't suck! Dinner: Chicken thigh casserole with carrots, leeks, celery and onions, served with 4 new potatoes. Bowl of fresh strawberries and melon with fat free Onken yoghurt and Agave Nectar (I can't work out if this stuff is 'good' or not?!) Drinks: 2 big bottles of water, 1 glass of fruit squash Exercise: None, got all geared up for a long walk with Jamie and it started really raining Thursday, 24 February 2011 Day 22: Food Diary Breakfast: 3tbsp oatbran with 1tsp Splenda. Fresh melon Morning snack: None Lunch: 1 wholemeal pitta with Flora light spread and cheese. A few chunks of cheese Jamie didn't eat. 1 nectarine. Afternoon snack: 1 apple. Dinner: Omlette (made with skimmed milk) with spinach, chopped ham and a sprinkling of parmesan, served with a side salad and 4 olives. Drinks: 2 big bottles of water, 1 glass of fruit squash, 1 small glass of Rioja Exercise: 30 min walk with the buggy (but a slow one because we had a 3 year old in tow!), 30 Day Shred Wednesday, 23 February 2011 Day 21: Food Diary Morning snack: Fresh melon Lunch: Big salad with lettuce, spinach, cucumber, celery, peppers, grated carrot and a sprinkling of parmesan cheese. 1 wholemeal pitta with Flora light spread and cheese. Afternoon snack: 3 slices of ham Dinner: Jack Daniels BBQ chicken and bacon (I cut the fat off my bacon, then baked it all in the oven) served with peas, sweetcorn, carrots and broccoli Drinks: 3 big bottles of water Exercise: 50 minute Zumba class - really worked hard! Day 20: Food Diary (posted a day late!) Morning snack: None Lunch: Big salad with lettuce, spinach, cucumber, celery, peppers, ham, hard boiled egg and a sprinkling of parmesan cheese (and 2 carrot sticks previously gummed by Jamie!) Afternoon snack: 1 bowl of Jogurt (thanks Mum!), 1 Dukan muffin (thanks Mum!) Dinner: Leftover cauliflower cheese with leeks and spinach Drinks: 1 big glass of orange squash, 2 glasses of blackcurrant squash (both no sugar versions) Exercise: 1 hour long walk, up plenty of hills (thanks Mum!) Monday, 21 February 2011 Day 18 & 19: Food Diary Breakfast: 3tbsp of oatbran with skimmed milk and 1tsp of Splenda Morning snack: None Lunch: Tuna and cucumber sandwich on wholemeal bread Afternoon snack: None Dinner: 1 pork loin steak served with cauliflower cheese (made my own white sauce) - I was meant to serve with green veg but forgot to cook it! 1 glass of Rioja Drinks: Because I'm writing this a day late I can't remember! Exercise: Long walk (can't remember how long, but it was long!!!) Breakfast: Small bowl of Cheerios with skimmed milk (I was starving before I fed Jamie and needed something fast to eat!) Morning snack: None Lunch: Ham and pickle wholemeal roll with a handful of pretzels Afternoon snack: 3 olives Dinner: Turkey jalfrezi with mangetout, babycorn and peas, served with basmati rice. 1 glass of Rioja Drinks: 2 small glasses of Diet Coke, 3 glasses of squash Exercise: Sunday, 20 February 2011 Day 16 & 17: Food Diary Breakfast: 3tbsp of oatbran with skimmed milk and 1tsp of Splenda Morning snack: None Lunch: MIL got tiger bread rolls, so one of those with Flora Light spread, 2 slices of ham and cucumber Afternoon snack: None Dinner: I cooked my first ever roast dinner :D It was yum! Roast pork, 2 small roast potatoes, 4 roast parsnips (small bits), carrots, swede, broccoli, green beans, peas. 1 glass of Rioja. Drinks: 1 small glass of skimmed milk, 2 big glasses of squash - nowhere near enough! Exercise: None - not a good day Day 17: was out at The Baby Show with Mum and MIL, lunch was included in our ticket Breakfast: 3tbsp of oatbran with skimmed milk and 1tsp of Splenda Morning snack: None Lunch: Tuna and cucumber sandwich on wholemeal bread. 1 apple. Afternoon snack: None Dinner: Jacket potato with beans and cheese (at 4pm). Bowl of bran flakes with 1 chopped banana and skimmed milk at approx 9pm. Drinks: 2 bottles of water (in the end, again, nowhere near enough!) Exercise: Epic amounts of walking around show! Thursday, 17 February 2011 Day 15: Food Diary Morning snack: None Lunch: Was out at a friends who made lunch, so didn't have much choice over what to eat - 1 small slice of quiche, celery sticks with a small amount of humous, 2 mini sandwiches with ham and cheese, 2 mini sausage rolls, a tiny amount of Walkers Sunbites crisps and an eggcup of mini eggs (hehe!) Afternoon snack: None Dinner: Wholewheat pasta with a philly/skimmed milk sauce, served with spinach, broccoli and green beans Drinks: 3 small glasses of Diet Coke, 1 small glass of skimmed milk, 2 big glasses of squash Exercise: 30 Day Shred, 20 minute walk with Jamie in the pushchair Wednesday, 16 February 2011 Day 14: Food Diary Morning snack: None Lunch: A gigantic green salad with spinach, celery, cucumber, peppers, hard boiled eggs (x2), ham and a sprinkling of Parmesan Afternoon snack: 2 slices of wholemeal bread toasted and spread with extra light Philly. 1 bowl of fat free vanilla Onken yoghurt. 1 apple Dinner: Cod poached in milk then made into a white sauce, served with a small amount of mash and some broccoli Drinks: 1 small glass of skimmed milk, 1 bottle of water and a glass of squash (no where near enough today, tut tut!) Exercise: 45/50 minute Zumba class Tuesday, 15 February 2011 Day 13: Food Diary Morning snack: Green monster smoothie (just over a pint) Lunch: Homemade chicken and vegetable soup with two slices of wholemeal bread and extra light Philly. Green monster smoothie Afternoon snack: 3 small olives! Dinner: Dinner was supposed to be something with cod, but it hadn't fully defrosted, so I had to make an impromptu curry instead. So, chicken tikka masala with mange tout and spinach, served with basmati rice (the nutritional values of this are better than brown rice?!) Drinks: 1 small glass of Diet Coke, 4 glasses of water and 2 glasses of squash Exercise: 30 Day Shred(and Lucy and I lost 2 hours in Tesco today, does that count?!) Monday, 14 February 2011 30 Day Shred Jillian's workout has three stages of intensity, obviously you start at Level 1, and the difficulty (and I'd imagine pace) increases as you progress through. During the 20 minutes you alternate between 3 minutes of strength training, 2 minutes of cardio, and 1 minute of abs. This style of workout is ideal for me really, because I can do this when Jamie naps in the morning, and hopefully have time to shower afterwards before he wakes up. I'll probably give it a miss on Wednesday's, because I do Zumba for 45/50 minutes in the evening, and will most likely have one of the weekend day's 'off'. I'm going to continue with daily walks if I can too, Jamie really enjoys having a look about from his vantage point in the buggy! Fingers crossed I start to see the results quickly... Jillian assures me I will ;) Recipe: Green Monster Smoothie You need: 2 generous handfuls of spinach 1 roughly chopped banana 1 cup of soya milk 1 large handful of ice cubes Method: Shove all of the ingredients into a blender, reassure Jamie that the loud noise is OK, and blitz until smooth! Drink and enjoy! Day 12: Food Diary Morning snack: Green monster smoothie (just over a pint) Lunch: Homemade chicken and vegetable soup with a slice of wholemeal bread, followed by one slice of toasted wholemeal bread with ham and extra light Philly Afternoon snack: None Dinner: Rump steak with Dukan pepper sauce, served with boiled potatoes, broccoli and green beans Drinks: 1 glass of skimmed milk, 1 small glass of Diet Coke and 4 glasses of water (I didn't drink enough today I know) Exercise: 30 Day Shred (will do a separate post about it), and a 35 minute walk with Jamie in the buggy Sunday, 13 February 2011 Day 11: Starting over! Starting weight: 11 stone (according to my scales, look forward to my new digital ones arriving this week) Breakfast: 2tbsp of oatbran with skimmed milk and 2tsp of Splenda Morning snack: None Lunch: Homemade chicken and vegetable soup with a wholemeal bread roll (yum!) Afternoon snack: Apple. I have to confess I got a little packet of Malteasers at Tesco because I had craved them since Dukan Day 1, and you know what... I had 4/5 of them and that was enough to satisfy the chocolate 'hit' I'd wanted, so I've stashed them away, open and unfinished!!! I didn't feel nearly as guilty after that! Dinner: Lasagne served with green beans and broccoli (I made this for Colin last night and we needed to use up the leftovers - although there is still one portion left because I didn't have loads!). Low fat fromage frais mixed with strawberry Muller Light (I purchased the Onken fat free vanilla and strawberry tubs of yoghurt today, mmm). Drinks: 1 glass of skimmed milk, 1 small glass of Diet Coke and 3/4 glasses of squash (I didn't drink enough today I know) Exercise: I only had time for the stomp around Tesco this afternoon, I wanted to go for a long walk but when I got home it was pouring down, so I decided to give that a miss! Hopefully it'll be nicer tomorrow! I have a couple of questions (Mum will most probably know best!): if I'm having the oatbran for my breakfast, does it matter how many spoonfuls I have? Also, what is best to sweeten it - sugar, Splenda or honey? Is Flax good to incorporate into my daily diet anyway, regardless of Dukan? If so, what else can I/should I do with it? Decision time... Anyhow, that combined with my worry about me not actually eating enough protein, despite Dukan being a high protein diet, has caused a lot of confusion and thinking on my behalf. I simply do not like enough of the 100 allowed foods to make this diet varied enough, so as I said in my blog post before, I'm simply cutting out the carbs in a meal rather than replacing them with more protein...which isn't going to work, that's just starving myself essentially, without meaning to or really realising it. I discussed my concerns with my Mum and with Colin (and Liv!), and I've slept on it and thought about it with a clearer head (and a slightly less sick stomach) this morning, and I think I'm going to stop Dukan. Not give up entirely, because that would be quitting when the going got tough, and it really isn't about that, I knew it would be tough... I am actually worried about my health (and sanity) long term. I think what I am going to do is follow certain principles of Dukan - one pure protein day a week, and I like the oatbran so I will probably continue to have that for breakfast everyday. I will make much healthier food choices - smaller portions, sensible snacks - I'll keep up with the fat free yoghurt, wholemeal bread, rice and pasta, really try and get my 5-a-day, having learnt from Mr Dukan which fruits are superior to others (and encourage Colin to eat more fruit and veg too!) - which should fit in with weaning Jamie too, and just do a lot more exercise. I've just ordered some new digital scales too, so I'll keep weighing myself, weekly perhaps, and keep my weight loss ticker. I kind of feel like I failed...have I? Honestly? I don't know...if I stop and don't do any of the above, then yes, I probably have. If I do all of the above, then hopefully like one of my favourite bloggers Victoria, I can get to where I want to be. I need a new blog name, any ideas?! What do you think of my plan? Any tips, advice or anything at all? Day 10: Cruise - PP Breakfast: 2tbsps of oatbran, with skimmed milk, 2tsp Splenda Mid morning snack: None Lunch: Chicken and king prawns dry fried with onion and garlic, with a stock gravy. Mid afternoon snack: 3tbsp Onken (0.1% fat) yoghurt and 3tsp strawberry Muller Light, 4 slices of ham, 1 slice of toast (not allowed I know, but I felt so sick, and had to eat something, so I had this) Dinner: Vegetable and mince chilli (again, shouldn't have been allowed on a PP day, but was feeling sick and wanted something I'd already made - this was in freezer). 1 small bowl of Jogurt. Fluids: 4 glasses of Robinsons Apple & Blackcurrant, 2 glasses of water, 1 small glass of skimmed milk and 1 small glass of Diet Coke Exercise: 50 minute walk with Colin and Jamie Friday, 11 February 2011 Recipe: Dukan Curry You need: 1 diced chicken breast 1 sliced onion (I use frozen diced onion because I'm onion phobic ;) So just dump a load in!) Crushed garlic (I use tsp of lazy garlic!) 1 tbsp curry powder (more or less to your taste) 2 tbsp of natural yoghurt Optional: 1 tsp of chicken stock (I've found some pots of reduced salt Oxo so am using these, if using a cube then one will be fine!) Splash of boiling water Method: Fry the onion and garlic in a pan (with 1cal spray oil if need be), then add your diced chicken. Cook until the chicken is golden brown, then add in the curry powder and stock/water if using. Cook on a low heat for no longer than 15 minutes (I found it necessary to keep adding a little more water). Leave to cool, then add in the yoghurt (adding it when the dish is hot will cause it to curdle), and gently reheat if necessary. Serve with veg if on a P&V day (I added mange-tout to mine whilst cooking it). Day 9: Cruise - P&V Weight: 11stone 1lbs - loss of 1lb Breakfast: 2tbsps of oatbran, with skimmed milk, 2tsp Splenda Mid morning snack: None Lunch: Large leafy green salad, with chopped cucumber, carrot, celery, red, orange and yellow peppers, with two hard boiled eggs Mid afternoon snack: 3tbsp Onken (0.1% fat) yoghurt and 3tsp strawberry Muller Light, 4 slices of ham Dinner: Dukan chicken curry with mange-tout. 1 small bowl of Jogurt. Fluids: 3 glasses of Robinsons Apple & Blackcurrant, 2 glasses of water, 1 small glass of skimmed milk and 1 small glass of Diet Coke Exercise: None...tut tut, very naughty I know, I kind of ran out of time and am exhausted, so I have just vowed to make up for it tomorrow... I know that isn't how it works, but sleep is winning, I'm off to bed after this! I'm really tired all the time at the moment, and having just watched 'Will My Crash Diet Kill Me?' on 4OD (which featured the Dukan Diet), I think that might be a side effect of the high protein I'm consuming on this diet. Although... I'm not actually convinced I'm getting enough protein? I don't seem to be eating 'that' much, I'm kind of eating what I'd normally have (meat wise at dinner for example), but without any carbs or anything... I'm worried about how much money this extra meat/yoghurt etc is costing, which we can't afford, and whilst I'm not limiting what I have, I think I have that worry in the back of my head... Thursday, 10 February 2011 Day 8: Cruise - P&V Breakfast: 1.5tbsps of oatbran, with skimmed milk, 2tsp Splenda Mid morning snack: None Lunch: Large leafy green salad, with chopped cucumber, celery, red and yellow peppers, with two hard boiled eggs and 4 slices of ham Mid afternoon snack: 3tbsp Onken (0.1% fat) yoghurt and 2tsp strawberry Muller Light, 1 cinnamon oatbran muffin Dinner: Turkey meatballs in a tomato, garlic and onion sauce served with broccoli, cauliflower, green beans and mange-tout (gross, I really actually can't stand the turkey, urgh!). I small bowl of fromage frais flavoured with 2tsp strawberry Muller Light. Fluids: 6/7 glasses of Robinsons Apple & Blackcurrant, 1 small glass of skimmed milk and 1 small glass of Diet Coke Exercise: Horrible rainy day today, so 30-45 minutes sweating (sorry, dancing) on the XBox Kinect to Dance Central