Wednesday, April 20, 2011

17 DAY GUIDELINES - ACHIEVE - CYCLE 3

The Speed of Weight Loss on Cycle 3
So far, you have been dropping weight at the speed of light, or just about. On Cycle 3, expect your weight loss to slow down a bit. I tell you this so that when you get on the scales, you won’t be disappointed, blow your diet big-time, and vow to not
start up again until next January. The goal of this Cycle is to establish healthy eating
habits and produce steady, manageable weight loss. So just relax and enjoy the addition of whole grain breads and pasta, additional fruits and vegetables, fats and snacks and alcohol in moderation (one alcoholic drink a day). Okay, now that I’ve told you your weight loss may slow down a bit over the next 17 days, let me tell you how to speed it up on Cycle 3. You can do this in three ways:

1. Ramp up your aerobic exercise. Aerobic exercise, such as walking, jogging, biking, or aerobics classes, is the best way to burn fat and speed up weight loss. So if you’ve been doing it at least 17 minutes a day, it’s time to add even more minutes. Aim to do 45 to 60 minutes of aerobic exercise most days of the week.

2. Continue not to eat carbs after During Cycles 1 and 2, I recommend not eating carbs after If you did a good job of replenishing your muscle and liver
glycogen throughout the day—which is what carbs do—then any excess carbs in the later
afternoon and at night—a time when you’re typically least active—will be readily
converted to fat. On Cycle 3, you’re allowed to have carbs at dinner. But if you want to spur weight loss, continue avoiding carbs after

3. Pass on the alcohol.
I know I just gave you the thumbs-up for alcohol on Cycle 3. But please know that
alcohol can throw a complete monkey wrench into weight loss. Alcohol strains your liver, which responds by slowing down on functions like fat-burning. Alcohol is also dehydrating and will cause water-weight pounds to register on the scale. If you want bigger losses on this Cycle, pass up the alcohol option.

Achieve Cycle Guidelines
1. Stay on the Achieve Cycle for 17 days.
2. Because you’ll be eating more food, it’s timeto control your protein portions. Rather thaneat protein liberally as in the two previous Cycles, keep your portions of fish, poultry, and meat smaller—about the size of an average kitchen sponge. In fact, you can use that sponge to sop up any remnants of fat that might have dripped off the protein.
3. Remove skin from chicken and turkey prior to cooking or purchase skinless poultry.
4. Trim all visible fat from meat.
5. You may eat up to two eggs a day. But stick to no more than four yolks per week if your physician has diagnosed you with high cholesterol. Egg whites can be eaten without
restriction.
6. Enjoy fresh vegetables and fruits as much as possible. For convenience, frozen and
canned items are fine, if chosen in moderation. Canned and frozen fruits should be unsweetened.
7. You may have one alcoholic drink daily: 5 oz. wine; 12 oz. beer; or 1½ oz. hard liquor if you
8. Don’t eat more than two servings daily from the natural starches list.
9. Don’t worry about eating all the food you’re allowed each day. If you forget your second dairy or carb serving, or are too full to eat it, that’s okay.
10. Eat slowly and only until full; do not overload your stomach. Use my Hunger/Fullness meter as a gauge to keep you from stuffing yourself.
11. Begin to increase your weekly aerobic exercise. Exercise at least 150 to 300
minutes per week, depending on your physical condition (five 30-minute sessions
or five 60-minute sessions). Achieve Cycle Expanded Food List Where indicated, add foods to your diet, in addition to those you ate on the first 2 Cycles. Proteins Fish and Shellfish (from Accelerate and Activate lists) Lean Meats (from Accelerate and Activate
lists) Poultry (from Accelerate and Activate lists, including eggs and egg whites)
Additional poultry:
Cornish Hen
Quail Pheasant
Reduced-fat turkey bacon or sausage or lunch meat
Canadian bacon
Natural Starches
Breads (1 slice = 1 serving)
Cracked wheat
Fiber-enriched bread
Gluten-free bread
Multi-grain bread
Oat bran bread
Sugar-free bread
Pumpernickel
Rye bread
Whole grain bagel (½ = 1 serving)
Whole wheat pita bread, 1 pocket
Whole wheat tortilla—10”
High Fiber Cereals (1 cup = 1 serving, unless where indicated)
All-Bran
All-Bran Extra
All-Bran Bran Buds
Fiber One
Gluten-free cold cereals
Low-sugar granola (½ cup = 1 serving)
Pasta (½ cup = 1 serving)
Whole-wheat pasta
Gluten-free pasta
Vegetable-based pasta
High-fiber pasta
Udon noodles
Vegetables—Unlimited
All cleansing vegetables
Alfalfa
Broccoli sprouts
Chilies
Cilantro
Fennel
Grape leaves
Jicama
Kelp and other edible seaweeds
Kohlrabi
Nopales (edible cactus)
Pea pods
Radishes
Rhubarb
Rutabaga
Summer squash
Swiss chard
Yellow wax beans
Zucchini
Virtually any vegetable

Fruits—2 servings daily*
Apricots
Bananas
Cherries
Currants
Figs
Kiwi
Kumquats
Guava
Mango
Papaya
Pineapple
Pomegranate
Tangerine
Tangelo
Virtually any fresh fruit
* Serving = 1 piece fresh or 1 cup chopped fresh fruit Note: If you are watching your sugar intake, stick to lower sugar fruits. These include apples, berries (all varieties), cherries, grapefruit, orange, peach, pear, and plums.
Probiotics, Dairy, and Dairy Substitutes: 1 to 2 servings daily
Note: Some people don’t like dairy foods, or
can’t digest them properly. If you’re one of them,
try dairy substitutes instead (see below). Try to
eat at least one serving daily from this list while
on the Achieve Cycle.
Probiotic foods from Accelerate and Activate Cycles
Low-calorie cheeses (brie, camembert, fontina, low-fat cheddar, edam, feta, goat,
limburger, and part-skim mozzarella) (2 ounces = 1 serving)
Low-fat cottage cheese (½ cup = 1 serving)
Low-fat milk, including skim (1 cup = 1 serving)
Low-fat ricotta cheese (½ cup = 1 serving)
Dairy substitutes: Sugar-free rice, almond, or soy milk (1 cup = 1 serving)

Friendly Fats—1 to 2 tablespoons daily, unless where indicated
Avocado (¼ fruit = 1 serving)
Canola oil (1 tablespoon = 1 serving)
Walnut oil (1 tablespoon = 1 serving)
Light mayonnaise (2 tablespoons = 1 serving)
Mayonnaise (1 tablespoon = 1 serving)
Nuts or seeds, unoiled (2 tablespoons = 1 serving)
Reduced-calorie margarines (2 tablespoons = 1 serving)
Reduced-fat salad dressings (2 tablespoons = 1 serving)
Salad dressings (1 tablespoon = 1 serving)
Trans-free margarines (1 tablespoon = 1 serving)
Optional Snacks
These snacks are all under 100 calories. Plus, they’re filling and fun to eat.
Babybell low-fat cheese—2 disks Frozen fruit bar Fudgsicle, 100 calorie bar
Granola bar, reduced sugar and fat Microwave popcorn, light (4 cups) Skinny Cow ice cream sandwich Sugar-free pudding cup String cheese—1 stick

Meal Planning Made Easy
Each day, for the next 17 days, you’ll eat:
• Controlled portions of protein from an expanded list.
• Liberal amounts of vegetables from an expanded list.
• Two servings of natural starches from an expanded list.
• Two servings of fruit from an expanded list.
• One to two servings from probiotics, low-fat dairy, or dairy substitutes.
• One serving of fat from an expanded list.
• Optional snacks.
• Optional daily serving of alcohol.

Here is a typical day on the Achieve Cycle:
Breakfast
• ½ cup hot whole grain cereal; or 2 eggs or 4 egg whites, prepared without oil; 1 Dr. Mike’s Power Cookie; or 1 probiotic serving • 1 fruit serving
Lunch
• Controlled portions of protein in the form of fish, shellfish, meat, or chicken or eggs; or
vegetables + 1 probiotic, dairy, or dairy substitute serving • 1 serving natural starch
• Unlimited amounts of vegetables
Dinner
• Controlled portions of protein in the form of fish, shellfish, meat, or chicken or turkey
• Unlimited amounts of vegetables
Snacks
• 2nd fruit serving; or • 2nd probiotic, dairy, or dairy substitute serving; or
• Food from optional snack list Additional
• 1 serving (1 to 2 tablespoons of friendly fat to use on salads, vegetables, or for cooking)

17 DAY MENU FOR ACHIEVE - CYCLE 3

17 Sample Menus
Here are examples of how to build menus while on the Achieve Cycle. You can follow these exactly or create your own.
Wake-up drink
Every morning, as soon as you rise, drink one 8- ounce cup of hot water. Squeeze half a lemon into the cup; the lemon stimulates your digestive juices.Your goal is to drink at least six to seven more glasses of water by the end of the day. The rate at which you burn calories drops if you’re dehydrated. And if you’re dehydrated, your body doesn’t absorb
nutrients properly.
Day 1
Breakfast
• 1 slice whole-wheat toast
• 1 poached, soft-boiled, or hard-boiled egg
• ½ grapefruit
• 1 cup green tea
Lunch
• Chicken Caesar salad: grilled chicken breast,
cut in pieces; 2 cups Romaine lettuce; other
desired salad veggies; 2 tablespoons light
Caesar dressing
• 1 slice whole-wheat toast
• 1 serving fresh fruit
• 1 cup green tea
Dinner
• Roasted pork tenderloin
• 1–2 cups tossed mixed salad with 2
tablespoons fat-free dressing
• 1 cup green tea
Snacks
• 1 probiotic, dairy, or dairy substitute serving
• 1 frozen fruit bar
Day 2
Breakfast
• 1 cup cereal, hi-fiber (i.e. Bran Buds or Fiber
One)
• 1 cup (8 oz.) skim, 1%, or soy milk or other
dairy substitute
• 1 cup fresh berries
• 1 cup green tea
Lunch
• Pita sandwich: 1 whole-wheat pita filled with
chopped lettuce and tomato; 2 tablespoons
crumbled fat-free feta cheese; 1 tablespoon
Italian salad dressing
• 10 baby carrots
• 1 cup green tea
Dinner
• Barbecued chicken: boneless, skinless breast
with barbecue sauce and grill or bake until
done
• Steamed vegetables such as asparagus, wax
beans, broccoli, or cauliflower
• 1 cup green tea
Snacks
• 2nd fruit
• 1 Skinny Cow ice cream sandwich
Day 3
Breakfast
• 1 cup plain yogurt
• 1 sliced banana
• 1 slice cracked wheat toast
• Jam, 1 tablespoon (to mix with yogurt or on
toast)
• 1 cup green tea
Lunch
• Peel-and-eat shrimp (boiled or steamed)
• ¼ cup cocktail sauce
• ½ cup reduced-fat coleslaw (you can prepare
a low-fat version by mixing a bag of coleslaw
with reduced-fat cole slaw dressing)
• 1 medium baked sweet potato
• 1 cup green tea
Dinner
• Grilled or broiled salmon
• Green beans, steamed, or other veggie
• 1 cup green tea
Snacks
• 2nd fruit serving
• 2nd probiotic, dairy, or dairy substitute serving
Day 4
Breakfast
• 1 Dr. Mike’s Power Cookie
• 1 cup (8 oz.) skim, 1%, or soy milk or other
dairy substitute
• 1 cup fresh berries
• 1 cup green tea
Lunch
• Lean ground beef (browned) mixed with lowcarb
marinara sauce and served over ½ cup
whole-wheat or gluten-free pasta
• 1–2 cups tossed mixed salad with 2
tablespoons reduced-fat dressing
• 1 cup green tea
Dinner
• 1 large bowl of Chicken-Vegetable Soup
• 1 cup green tea
Snacks
• 2nd fruit serving
• 2nd probiotic, dairy, or dairy substitute serving
• 1 Skinny Cow ice cream sandwich
Day 5
Breakfast
• 2 scrambled eggs
• 2 slices reduced-fat turkey bacon
• 1 cup fresh berries
• 1 cup green tea
Lunch
• Tuna sandwich: tuna mixed with 1 tablespoon
mayonnaise, chopped celery and onion,
served between two slices of whole-grain
bread.
• 1 fresh pear
• 1 cup green tea
Dinner
• Low-Carb Primavera Delight
• 1 cup green tea
Snacks
• Probiotic, dairy, or dairy substitute serving
• One 100-calorie Fudgsicle
Day 6
Breakfast
• 1 cup sugar-free fruit flavored yogurt
• ½ cup Lean Granola
• 1 piece fresh fruit (i.e, 1 peach, ¼ cantaloupe,
½ grapefruit or 1 orange)
• 1 cup green tea
Lunch
• Tomato stuffed with crab salad: Mix lump crab
meat with 1 tablespoon light mayonnaise, 2
tablespoons chopped celery) and serve on a
generous bed of lettuce.
• Medium baked potato with 1 tablespoon fatfree
sour cream; or ½ cup brown or Basmati
rice
• 1 medium apple
• 1 cup green tea
Dinner
• Roast beef, eye of the round:
• Zucchini, sautéed with 1 tablespoon olive oil
and Italian spices
• 1 cup green tea
Snack
• 2nd probiotic, dairy, or dairy substitute serving
• 1 frozen fruit bar
Day 7
Breakfast
• ½ cup low-fat or fat-free cottage cheese
• 1 cup pineapple chunks, fresh or canned in
their own juice
• 1 cup green tea
Lunch
• Grilled cheese sandwich: Place 2 light cheese
singles and 2 slices tomato on 2 slices
whole-wheat bread and cook in pan sprayed
lightly with vegetable spray until toasty and
cooked throughout
• 1 cup baby carrots or other chopped fresh
veggies
• 1 cup green tea
Dinner
• Baked chicken thighs, skinless
• Steamed vegetables
• 1–2 cups tossed mixed salad with 2
tablespoons reduced-fat dressing
• 1 cup green tea
Day 8
Breakfast
• 1 Dr. Mike’s Power Cookie
• 1 banana, sliced
• 1 cup non-fat or acidophilus milk
• 1 cup green tea
Lunch
Turkey Chili
• 1 serving fresh fruit
• 1 cup green tea
Dinner
• Grilled salmon
• 1–2 cups tossed mixed salad with 2
tablespoons fat-free dressing
• 1 cup green tea
Snacks
• 1 probiotic, dairy, or dairy substitute serving
• 1 frozen fruit bar
Day 9
Breakfast
• ½ cup Lean Granola
• 6-oz. sugar-free fruit-flavored yogurt
• 1 cup fresh berries
• 1 cup green tea
Lunch
• Super Salad
• 1 cup green tea
Dinner
• Sirloin steak
• 1 medium baked potato, topped with 1
tablespoon fat-free sour cream (optional)
• Steamed vegetables such as asparagus, wax
beans, broccoli, or cauliflower
• 1 cup green tea
Snacks
• 2nd fruit
• 1 Skinny Cow ice cream sandwich
Day 10
Breakfast
• ½ cup cooked oatmeal
• ½ grapefruit
• 1 cup green tea
Lunch
• Nicoise Salad
• 1 cup green tea
Dinner
• Baked turkey breast
• 1 medium baked sweet potato
• Green beans, steamed, or other veggie
• 1 cup green tea
Snacks
• 2nd fruit serving
• 2nd probiotic, dairy, or dairy substitute serving
Day 11
Breakfast
• Spanish Omelet
• 1 medium apple or pear
• 1 cup green tea
Lunch
• Lean ground beef (browned) mixed with lowcarb
marinara sauce and served over ½ cup
whole-wheat or gluten-free pasta
• 1–2 cups tossed mixed salad with 2
tablespoons reduced-fat dressing
• 1 cup green tea
Dinner
• Sesame Fish
• Steamed green beans
• ½ cup acorn or butternut squash
• 1 cup green tea
Snacks
• 2nd fruit serving
• 2nd probiotic, dairy, or dairy substitute serving
• 1 Skinny Cow ice cream sandwich
Day 12
Breakfast
• 4 scrambled egg whites
• 1 slice Canadian bacon
• 1 cup melon balls
• 1 cup green tea
Lunch
• Chicken sandwich: grilled or baked chicken
mixed with 1 tablespoon mayonnaise,
chopped celery and onion, served between
two slices of whole-grain bread.
• 1 fresh pear, or other fruit in season
• 1 cup green tea
Dinner
• 2 broiled lamb chops
• Steamed broccoli or cauliflower
• Cooked carrots
• 1 cup green tea
Snacks
• Probiotic, dairy, or dairy substitute serving
• One 100-calorie Fudgsicle
Day 13
Breakfast
• 1 cup sugar-free fruit flavored yogurt
• 1 piece fresh fruit (i.e, 1 peach, ¼ cantaloupe,
½ grapefruit or 1 orange)
• 1 cup green tea
Lunch
Turkey sandwich: reduced-fat turkey, 1 slice
reduced-fat Swiss Cheese, mustard, lettuce,
slice of tomato—between two slices of rye
bread.
• 1 medium apple
• 1 cup green tea
Dinner
• Baked chicken breast
• Zucchini, sautéed with 1 tablespoon olive oil
and Italian spices
• 1 cup green tea
Snack
• 2nd probiotic, dairy, or dairy substitute serving
• 1 frozen fruit bar
• 1 cup green tea
Day 14
Breakfast
• 2 scrambled eggs
• 1 slice whole grain toast
• 1 cup pineapple chunks, fresh or canned in
their own juice
• 1 cup green tea
Lunch
• Lettuce Wraps
• 1 cup green tea
Dinner
• Broiled turkey burger
• Light Fries
• 1–2 cups tossed mixed salad with 2
tablespoons reduced-fat dressing
• 1 cup green tea
Day 15
Breakfast
• Yogurt Smoothie
• 1 slice whole-wheat toast
• 1 cup green tea
Lunch
• Chicken Caesar salad: grilled chicken breast,
cut in pieces; 2 cups Romaine lettuce; other
desired salad veggies; 2 tablespoons light
Caesar dressing
• 1 serving fresh fruit
• 1 cup green tea
Dinner
• Roasted pork tenderloin
• 1 medium sweet potato or ½ cup mashed
butternut squash
• 1 cup green tea
Snacks
• 1 probiotic, dairy, or dairy substitute serving
• 1 frozen fruit bar
Day 16
Breakfast
• 1 cup cereal, hi-fiber (i.e. Bran Buds or Fiber
One)
• 1 cup (8 oz.) skim, acidophilus, 1%, or soy
milk or other dairy substitute
• 1 banana, sliced
• 1 cup green tea
Lunch
• Taco Salad
• 1 cup green tea
Dinner
• Oven Barbecued Chicken
• Steamed vegetables such as asparagus, wax
beans, broccoli, or cauliflower
• 1 cup green tea
Snacks
• 2nd fruit
• 1 Skinny Cow ice cream sandwich
Day 17
Breakfast
• 1 cup plain yogurt
• 1 cup fresh berries
• Jam, 1 tablespoon (to mix with yogurt)
• 1 cup green tea
Lunch
• Peel-and-eat shrimp (boiled or steamed)
• ¼ cup cocktail sauce
• ½ cup corn
• 1 cup green tea
Dinner
• Steak
• 1 medium baked potato with 1 tablespoon
sour cream
• 1–2 cups tossed mixed salad with 1
tablespoon oil mixed with 2 tablespoons
vinegar
• 1 cup green tea
Snacks
• 2nd fruit serving
• 2nd probiotic, dairy, or dairy substitute serving
• 1 fat-free pudding cup

Thursday, March 31, 2011

Guidelines for Activate Cycle

General Guidelines for the Activate Cycle

1. Stay on the Activate Cycle for 17 days. The Activate Cycle consists of alternating between Activate days and Accelerate days.

2. Remove skin from chicken or turkey prior to cooking or purchase skinless poultry.

3. Trim all visible fat from meat.

4. About eggs: You may eat up to two eggs a day. But stick to no more than four yolks per week if your physician has diagnosed you with high cholesterol. Egg whites can be eaten without restriction.

5. Keep gobbling up those fresh fruits and vegetables before they become science-air project-worthy in the crisper. For convenience, frozen and canned items are fine, if chosen in moderation. These products should be unsweetened, however.

6. Continue to avoid alcohol and sugar in order to help your body eliminate toxins, improve digestion and burn fat.

7. Don’t eat more than two servings daily from the natural starches list.

8. Do not eat your fruit or natural starch serving past

9. Eat slowly and only until full; do not overload your stomach. Use my Hunger/Fullness Meter.

10. Drink eight 8-ounce glasses of pure water a day.

11. Exercise at least 17 minutes a day.

Food list for Activate Cycle

Take More Off: The Activate Cycle Food

On the Activate Cycle, you’ll be adding new foods to those you ate on the accelerate Cycle. These additional foods are listed below.
Proteins

Add in the following foods:
Shellfish:
Clams
Crab
Mussels
Oysters
Scallops
Shrimp
Lean Cuts of Meat* (The leanest cuts are those from the part of the animal that gets the most exercise. Therefore, cuts from the round, chuck, shank and flank are the best.)

Flank steak
Top sirloin steak
Top round
Eye of the round
Beef round tip
Beef top sirloin
Beef top loin
Lean ground beef
Pork tenderloin
Pork sirloin chops
Pork boneless loin roast
Pork top or center loin chops
Lamb shanks
Lamb sirloin roast
Veal cutlet
*Lean cuts tend to be a little tougher. You can tenderize lean cuts by marinating in fat-free liquids like fruit juice, wine, fat-free salad dressings, or fat-free broth.

Natural Starches
Grains: (1 serving = ½ cup)
Amaranth
Barley, pearled
Brown rice
Bulgur
Couscous
Cream of wheat
Grits
Longer grain rice such as Basmati
Millet
Oat bran
Old-fashioned oatmeal
Quinoa
Legumes: (1 serving = ½ cup)
Black beans
Black-eyed peas
Butter beans
Garbanzo beans (chickpeas)
Great Northern beans
Kidney beans
Lentils
Lima beans, baby
Navy beans
Peas
Pinto beans
Soy beans
Split peas

Starchy Vegetables:
Breadfruit (1 serving = 1 cup)
Corn (1 serving = ½ cup)
Potato (1 serving = 1 medium)
Sweet potato (1 serving = 1 medium)
Taro (1 serving = ½ cup)
Winter squashes (acorn, spaghetti, Butternut, etc.) (1 serving = 1 cup)
Yam (1 serving = 1 medium)

Cleansing Vegetables
(Same foods as Accelerate Cycle)

Low-Sugar Fruits
(Same foods as Accelerate Cycle)

Probiotics
(Same foods as Accelerate cycle)
Friendly Fats
(Same foods as Accelerate cycle)

Condiments
Condiments and seasonings are allowed in moderation: salsa, low-carb marinara sauce, lite soy sauce, low-carb ketchup, fat-free sour cream, low-fat, low-sodium broth, Truvia (a non caloric sweetener made from natural ingredients), sugar-free jams and jellies, vegetable cooking spray, fat-free cheeses (i.e. Parmesan), fat-free salad dressing, salt, pepper, vinegar, mustard, herbs and spices.

17 day menu for Activate

Meal Planning Made Easy

On Activate days, you eat:
• Liberal amounts of protein and cleansing vegetables.
• Two daily servings of natural starches (carbohydrates).
• Two low-sugar fruit servings.
• Two servings of probiotic foods.
• One daily serving of friendly fat.

Here’s a typical day on the Activate Cycle:
Breakfast
• ½ cup hot whole grain cereal or 2 eggs or 4
egg whites, prepared without oil; 1 Dr. Mike’s
Power Cookie; or one probiotic serving
• 1 fruit serving
• 1 cup green tea
Lunch
• Liberal amounts of protein in the form of fish, shellfish, meat, or chicken or eggs, or vegetables plus 1 probiotic serving
• 1 serving natural starch
• Unlimited amounts of cleansing vegetables
• 1 cup green tea
Dinner
• Liberal amounts of protein in the form of fish, shellfish, meat, or chicken or turkey
• Unlimited amounts of cleansing vegetables
• 1 cup green tea
Snacks
• 2nd fruit serving
• 2nd probiotic serving
Additional
• 1 friendly fat serving (1 to 2 tablespoons of
olive oil or flaxseed oil to use on salads, vegetables, or for cooking)

Remember: Follow one day of the Activate Cycle
with a menu from the Accelerate Cycle, and alternate
accordingly for a total of 17 days.


17 Sample Menus

Here are examples of how to create your daily meals during the Activate  cycle. You may follow these exactly or create your own menus based on the above guidelines. Recipes are in the Appendix.

Wake-up drink
Every morning, as soon as you rise, drink one 8-ounce cup of hot water. Squeeze half a lemon into the cup; the lemon stimulates your digestive juices. Your goal is to drink at least six to seven more glasses of water by the end of the day. The rate at which you burn calories drops if you’re dehydrated. And if you’re dehydrated, your body doesn’t absorb nutrients properly.

Day 1
Breakfast
• 1 Dr. Mike’s Power Cookie
• 1 fresh peach, sliced
• 1 cup green tea
Lunch
• Chicken salad: baked or grilled chicken breast (diced), loose-leaf lettuce, 1 sliced tomato, assorted salad veggies, 2 tablespoons olive oil mixed with 4 tablespoons balsamic vinegar
• ½ cup brown rice
• 6 oz. sugar-free fruit flavored yogurt
Dinner
• Grilled salmon
• Steamed veggies
Snacks
• Protein Smoothie: 1 cup acidophilus milk or
kefir blended with 1 cup frozen unsweetened
berries
Day 2
• Accelerate Cycle menu
Day 3
Breakfast
• 2 scrambled egg whites
• ½ grapefruit, or other fresh fruit of your choice
• 1 cup green tea
Lunch
• 1 large bowl of Chicken-Vegetable Soup or
grilled chicken breast and plenty of steamed veggies
• 1 medium baked potato with 1 tablespoon fat free
sour cream (“Medium” means it fits in the cup of your hand.)
• 6 oz. sugar-free fruit-flavored yogurt
• 1 cup green tea
Dinner
• Sirloin steak, grilled
• Tossed salad with 1 tablespoon olive oil and 2
tablespoons balsamic vinegar
• 1 cup green tea
Snacks
• 1 cup fresh raspberries (or other in-season fruit) with 1 cup sugar-free fruit-flavored yogurt
• Mediterranean spread: ½ cup garbanzo beans (pureed and mixed with 1 tablespoon olive oil) and served on cucumber slices
Day 4
• Accelerate Cycle menu
Day 5
Breakfast
• ½ cup oatmeal or grits, cooked
• 4 egg whites, scrambled
• 1 fresh peach, sliced
• 1 cup green tea
Lunch
• Shrimp salad: cooked shrimp, 3 tablespoons chopped onion, generous bed of lettuce leaves, 1 tomato (large) and 1 tablespoon olive oil
• 1 baked sweet potato, medium
• 1 cup green tea
Dinner
• Pork sirloin chops, broiled or grilled
• Steamed veggies
• 1 cup green tea
Snacks
• 1 cup blueberries with 6 oz. sugar-free fruit flavored yogurt
• 6 oz. sugar-free fruit-flavored yogurt or 1 cup kefir
Day 6
• Accelerate Cycle menu
Day 7
Breakfast
• 2 eggs, scrambled without oil
• 1 baked potato, diced, seasoned and browned in a small frying pan that has been coated with vegetable cooking spray
• 1 orange or other fresh fruit in season
• 1 cup green tea
Lunch
• Black Bean Chili
• Large tossed salad with 1 tablespoon olive oil mixed with 2 tablespoons vinegar and seasoning
• 1 cup green tea
Dinner
• Extra lean hamburger patty, broiled • Sliced fresh tomatoes, drizzled with fat-free salad dressing
• Green beans or other veggie, steamed
• 1 cup green tea
Snacks
• Kefir smoothie
• 6 oz. sugar-free fruit-flavored yogurt
Day 8
• Accelerate Cycle menu
Day 9
Breakfast
• ½ cup Breakstone LiveActive cottage cheese
• 1 medium pear, sliced
• 1 cup green tea
Lunch
• Grilled chicken breast
• ½ cup pinto beans
• ½ cup cooked corn
• 1 cup green tea
Dinner
• Grilled salmon
• Steamed broccoli
• Sliced fresh tomato drizzled with 1 tablespoon of olive or flaxseed oil mixed with vinegar and seasonings
• 1 cup green tea
Snacks
• 1 medium apple
• 6 oz. sugar-free fruit-flavored yogurt
Day 10
• Accelerate Cycle menu
Day 11
Breakfast
• Kefir smoothie (blended with 1 cup berries)
• 1 cup green tea
Lunch
• Plenty of broiled hamburger
• 1 medium baked potato
• ½ cup peas
Dinner
• Plenty of roasted turkey breast
• Steamed asparagus
• Large tossed salad with 1 tablespoon olive oil mixed with 2 tablespoons vinegar and seasoning
Snacks
• 1 medium orange
• 6 oz. sugar-free fruit-flavored yogurt
Day 12
• Accelerate Cycle menu
Day 13
Breakfast
• 1 Dr. Mike’s Power Cookie
• 1 medium peach, sliced
• 1 cup green tea
Lunch
• Low-Carb Primavera Delight
• 1 cup green tea
Dinner
• Plenty of London broil
• Large tossed salad with 1 tablespoon olive oil mixed with 2 tablespoons vinegar and seasoning
• 1 cup green tea
Snacks
• Yogurt Shake (blended with fruit)
• 2nd probiotic serving of your choice
Day 14
• Accelerate Cycle menu
Day 15
Breakfast
• 1 cup Lean Granola mixed with 6 oz. sugar free fruit-flavored yogurt (Note: 1 cup of Lean Granola gives you your 2 servings of natural starch for the day)
• 1 cup green tea
Lunch
• Fruit salad: ½ cup LiveActive Breakstone cottage cheese with diced fruit (½ cup diced strawberries and ½ cup diced peach) served on a generous bed of lettuce
• 1 cup green tea
Dinner
• Grilled pork chops
• Steamed or boiled cabbage
• Large tossed salad with 1 tablespoon olive oil mixed with 2 tablespoons vinegar and seasoning
• 1 cup green tea
Snacks
• 1 medium apple or pear
• 2nd probiotic serving of your choice
Day 16
• Accelerate Cycle menu
Day 17
Breakfast
• 2 cooked eggs (scrambled, poached, etc.,
without oil)
• 1 cup fresh berries
• 1 cup green tea
Lunch
• Grilled chicken breast
• 1 medium sweet potato or ½ cup mashed butternut squash
• ½ cup cooked corn
• 1 cup green tea
(Note: The servings of sweet potato and/or squash plus corn gives you your 2 servings of natural starch for the day)
Dinner
• Grilled or boiled shrimp
• Steamed green beans
• Large tossed salad with 1 tablespoon olive oil mixed with 2 tablespoons vinegar and seasoning
• 1 cup green tea
Snacks
• 1 medium orange or nectarine
• 2nd probiotic serving of your choice

Monday, March 28, 2011

CROCKPOT RECIPES

I will add to this as I find more.

Slow Cooker Chipotle-Lime Chicken,
Prep Time: 20 min Inactive Prep Time: -- Cook Time: 3 hr 0 min Level:
Easy Serves:
4 servings  Ingredients
1 cup sliced onion
1 cup chopped celery
1 cup chopped carrots
4 or 5 skinless chicken breast
Salt and freshly ground black pepper
3 diced roma tomatoes
1/4 cup lime juice
1 tablespoon minced chipotle chiles
2 cloves garlic, minced
1/4 cup chopped fresh cilantro leaves
Lime wedges, for garnish
Directions
Arrange onion, celery and carrots in bottom of slow cooker. Season chicken with salt and pepper and arrange over vegetables.
In a medium bowl, whisk together tomatos, lime juice, chipotle chilies and garlic. Pour mixture over chicken.
Cover and cook on low for 6 to 8 hours or high for 3 to 4 hours.


Cowboy chicken
Ingredients
6 - Chicken Breast halves, no skin,
1 jar (about 2 cups) your favorite Salsa (mild, medium, or hot)
1-2 TBLSP Brown Sugar  splenda or another sweetner of your choice
1 TBLSP Dijon Mustard

Directions
Place chicken in crock pot  Mix all other ingredients in bowl and pour over chicken.
Cook in crock pot on low for about 6 hours, Serve sauce which is  delicious steamed veggies.
Number of Servings: 6

Lemon Garlic Chicken Crock Pot Recipe
Ingredients:
- 8 boneless skinless chicken breasts
- 10 garlic cloves, finely chopped or minced
- 2 yellow onions, chopped
- 2 cups fat free, low sodium chicken broth
- 1/4 cup lemon pepper seasoning
- 4 tbsp paprika
- 2 tbsp fresh parsley, finely chopped
- 1 tablespoon kosher salt
- 1 tsp lemon zest

Directions:
Rinse the chicken and pat dry. Mix together the lemon pepper seasoning, paprika and salt. Coat the chicken with the spice mixture. Place the coated chicken in the crock pot and cover with the fat free chicken broth, garlic cloves, parsley and onions and lemon zest. Cook on low heat for about 3-4 hours (or until done).  Entire recipe makes 8 servings

Shredded Tex-Mex Crock-Pot Chicken

Ingredients:
Serves 4
4 boneless, skinless chicken breasts
1 1/4 teaspoon cumin
1 tablespoon chili powder
1/2 teaspoon coriander
1/4 teaspoon paprika
1 1/2 teaspoon salt
1/2 tsp black pepper
1/3 cup chicken broth
1/3 cup (packed) cilantro leaves, chopped
2 limes
1 large onion, chopped
1 jalapeno, seeded and minced
4 garlic cloves, minced
1 tablespoon olive oil

Directions:

Heat the oil in a medium sized sauté pan. Add the onion and sauté for 5 minutes. Add the cumin, chili powder, coriander, paprika and garlic and sauté two more minutes. Deglaze the pan with the chicken broth making sure to scrape up any browned bits. Turn off and set aside.
Sprinkle the chicken with salt and pepper. Add to crock pot. Squeeze the lime on top, add the cilantro, jalapeno, and pour the onion and garlic mixture over top. Cook on low for 3-5 hours, or until cooked through (different crock-pots cook at varying heats) and tender. Remove chicken breasts from the crock pot, shred and place in a bowl. Scoop out the onions and add to the chicken. Depending on the amount of juices produced, you may want to add some or all of the juice back to the shredded chicken.
For fast and easy Cycle 1 “tacos”, add this chicken to lettuce leaves with tomato, cilantro, red onion, and FF cheese (I like FF cheddar or feta best). Add a dollop of Non-fat yogurt (instead of sour cream) and salsa, too, if you like. Kitchen Tip: To easily juice the lime, heat in the microwave

17 day tips

LEAN 17: Lost in Spice—17 Ways to Make Veggies and Other Foods Taste Great

When you’re on a diet, you’ve got to get creative. Here are some suggestions to get the most flavors from your food, without using added fat or sugar.

1. Basil. Basil adds loads of flavor to tomato-based dishes. It’s also great with poultry.

2. Broth. Use low-sodium, low-fat chicken and beef broth to sauté meats and cook flavorful rice without adding oil.

3. Cayenne pepper. Just a pinch livens up chili, spaghetti squash and salad dressings. Consuming cayenne may help suppress your appetite

4. Chives. Add 1 part chopped chives to 3 parts spinach and boil or steam for 3 minutes.

5. Cinnamon. Sprinkle this sweet spice in oatmeal, hot cereals or coffee.

6. Dill. Known mostly as a pickle herb, dill is delicious on fish, carrots and salads. For an easy dip, mix it into plain yogurt and serve with cucumber slices.

7. Garlic. Stir it into mashed potatoes or salad dressing.

8. Horseradish. Ditch the gravy and go for horseradish to enliven meat. Or puree it into
Breakstone Live Active cottage cheese, along with some garlic and pepper, for a healthy vegetable dip or potato topping.

9. Italian seasonings (generally a combination of oregano, rosemary, savory, marjoram, basil and thyme). Sprinkle it on chicken, spaghetti squash, vegetables and tomatoes.

10. Lemon. Squeeze fresh juice on salads, vegetables and fish. Grate the rind to create the zest (flavorful outer rind). This gives a tang to poultry, vegetables and salads.

11. Mint. You can’t beat fresh mint from your garden, but dried mint is tasty, too. Good in tea, with fruit, and in plain yogurt.

12. Mustard. Dijon mustard adds zip to many dishes, from turkey burgers to roasted potatoes.

13. Rosemary. The fragrant, needle-like leaves of this woody herb are especially good with lamb and seafood, and in any dish with beans, tomatoes, onions, potatoes or cauliflower.

14. Sage. This Mediterranean herb is especially good in tomato-based dishes, beans, tuna, chicken or turkey.

15. Tarragon. This wonderful seasoning makes salads and chicken taste delicious. For your salad dressings, try tarragon vinegar mixed with olive oil or flaxseed oil.
16. Thyme. A member of the mint family, thyme is great on carrots, cauliflower, Brussels sprouts and beef.

17. Vinegar. Try cider vinegar on cooked spinach, herbed or raspberry vinegar on salad greens, rice vinegar on chicken salad and malt vinegar on broiled fish.