Fat Free HARD cheese YES!

Whole Foods everywhere have this. By far THE best Sharp Cheddar thats FAT FREE! The also have Jack with Pepper, and Motz, too.

2 Minute Flutter Arms

Shopping Fat Free For Weight Loss

Whole Foods just opened up close to my home. Granted it's nickname is Whole "paycheck" for a reason, yet sometimes the small extra cost is worth it. I found fat free Feta Cheese, that I checked out when I got home and its texture and taste were good, so I dove in and purchased the other "hard" cheeses they offer that are also fat free. I'll post my feelings on those once I try them. The Feta though? Surprisingly good! Most local grocery stores carry fat free Kraft shredded and sliced cheeses. Fat in food, if you are not careful, is fat on your body. Force your body to burn its own fat for fuel by taking it out of your foods where possible.

Dukan Chocolate Cake from Muffin Mix

So, I found myself in a pickle. My open pouch of Dukan Chocolate Oat Bran Muffin mix, but no muffin tin. Instead I found a recipe on line of double chocolate cake instead…to use the batter for a cake. Make your own from scratch, just like the muffins. I prefer to slightly undercook for more dense texture, as soon as the toothpick barely has anything on it! I took the mix and two eggs, 3/4 cup non fat greek yogurt and fake sweetener (six packets) and tossed in one extra tablespoon of my unsweetened cocoa. (the fake sweetener and extra cocoa totally optional). Mixed it up; baked at 350 for 23 minutes. MOIST, dense, heavy. I took a big piece right out of the hot pan, and placed in a bowl of yogert sprinkled with goji berries. OMG. A treat during my consolidation; but during cruise? Go for it. Just this big of a piece! haha One 12th of my 9″ round is two tablespoons oat bran. I had at least 4 tablespoons in my at least one sixth of the cake. I’m very full…haha Make from SCRATCH easy. See my Muffin recipe at this blog. Adjust egg/yogurt to texture you prefer. No sugar, No fat.

Core and Abdominal Workout Segment

Dukan Easy Dinner - Angel Hair

One package of Angel Hair Shiritaki noodles Left over pork chops (or lean beef, turkey chicken) Sliced Portabella mushrooms Onion slices Soy Sauce Chicken Stock, fat free low sodium (Swanson box, so easy) I poured the broth into skillet and added soy sauce to taste. Toss in Portabellas, green beans, onions, till they sizzle and are the tenderness you prefer Add in the Angel hair (it picks up the soy really easy..nice teriyaki flavor) Simmer a couple/few minutes and serve over the cut up or toss with the cut up leftover protein you had! This is what it looks like. I like the feel of fancy, but not the WORK of fancy!

Nutrition and Weight Loss

Here's what my clients like to make themselves in addition to buying it already made at grocery store. It's fun to lick the bowl!

Ready to Cook Vegetables

I LOVE this, as it saves time and makes eating vegies easier. These come triple washed, trimmed, and in a bag that you pop in microwave that steams the vegetables in a couple minutes. No fuss no muss and retains all their nutrients to boot. Greean beans, snap peas, asparagus, etc.

Stuffed Jalapenos & Brussel Sprouts

- Brussels sprouts - ground beef - chopped onions - maple syrup - soy sauce - pepper - sea salt - chili powder Peel off top layer of sprouts and chop off bottom. Cut them in half and place in baking pan. Saturate the sprouts with syrup and soy sauce. Mix in all other ingredients. Bake on 375 for 30-45 mins. ( still working on how to make them moist, some are still a little crunchy) Stuffed Jalapeños -Jalapeños - cream cheese - ground beef - turkey bacon Chop off the top and Hollow Out the jalapeños. Mix cream cheese and ground beef together. Stuff the mix inside the jalapeños. Wrap turkey bacon around them and cook on 375 for 45 mins- 1 hour. Once the peppers become shriveled. Caution: they are VERY spicy, but extremely tasty!!

Throw Together Easy Salad

Dukan Dinner for People who don't like to cook a lot (like me). So, it's a lazy sunday (Mother's Day yet). After all the errands, washing my car, etc., I didn't want the restaurant crowd, nor to cook much. I did this! NUM one of my favorite meals. Salad greens in a bowl tossed in a greek yogurt/balamic dressing. To that I added cut up left over grilled chicken thighs that I nuked for minute. In a skillet I chopped a little onion, and tossed in some pre-cut vegies I purchased (so easy) and tossed in some chicken broth for steam and flavor, then some steamed asparagus cut up, and at the last minute, some cherry tomatoes. All everybody got tossed into the salad and voila! So good. Dukan PV meal to perfection!

Dukan ALL Phases Salmon

Starting in Attack Phase you can make VERY tasty protein. This is just fresh filets of salmon. I put them in aluminum foil and place on grill outside, OR in oven at 400, or 15 or to your liking, and mostly close the foil. All I put on them is the seasoning combo for vegies, fish and meat, by McCormick's! No fat no salt NO sugar! NUMMIE. This salmon is great on Dukan Gallete toasted with cream cheese for breakfast, or lunch cold on greens, and on and on.

DUKAN Cruise Dinner Sample

I eat a FULL full plate of vegies and sizable portion of protein. I pan simmered in a big skillet: Frozen brussels spouts, onion, mushrooms, and tossed in cherry tomatoes near the end. A pinch of no salt seasoning, and salmon from the grill, cooked in foil (i'll show that too) with some McCormick's on it, and voila! A satisfying, filling EASY Cruise Dinner!!!!

Standing Side Abs

No Fat, Low Sodium Chicken Broth

A client turned me onto this! I'll never simmer/skillet my vegies in water only again. LOVE this. Handy spout, keeps in fridge, use for all steaming, sauces, etc., no fat, no sugar!

Workout Video 2 minute Full Body

Get a great workout for your legs, waist and heart without needing equipment! CLICK HERE FOR FREE VIDEO: http://youtu.be/VrL8N7OuNHs

Weight Loss, Weight Maintenance and Nutrition

Dukan and Diabetic Friendly. SO easy. FAT FREE Ricotta, FAT FREE Swiss, asparagus wrapped in Turkey Bacon, carrots basted with sugar/fat free maple syrup.

Weight Loss and Nutrition

There are 20 calories in a 1/4 cup serving of Mrs. Butterworth's Sugar Free Syrup. Calorie breakdown: 0% fat, 0% carbs, 100% protein.