Exercise Video - No more Girl Pushups

Crossed-Leg Squat

Tone thighs, improve balance and strengthen core in one move.

DUKAN "Surf & Turf" Cruise phase

This meal is a Dukan Cruise (maintenance for me) dinner that works for most ALL weight Loss and maintenance programs. I reheated leftover sirloin steak and salmon made on the grill. With that, I put cut up vegies in a skillet with fat free chicken broth for flavor and a splash of soy sauce. Simmered them until cooked to my taste and topped off with fat free feta. Cruise phase and forward for this one.

Weight Loss and Heart Healthy Porridge

This “porridge” is great for Dukan Diet or any other No Sugar, No Fat weight loss program. You may use Steel cut oats instead of Oat Bran as recommended by Dukan guidelines, depending on which phase. I am in maintenance and love blending steel cut oats with the oat bran, as steel cut are more chewy and hearty. INGREDIENT OPTIONS (I prefer a non chocolate porridge since it’s mostly for breakfast but unsweetened cocoa works) Oat Bran (and/or Steel cut oats) Yogurt non fat greek Skim Milk Sugar and Fat Free maple syrup Cinnamon Goji Berries (or any berry, depending on phase) Non Sugar sweetener to taste if you don’t use syrup Fill container with dry ingredients, cover about one half inch with skim milk. Mix with spoon to get bottom stuff and shake. Add yogurt and rest of ingredients and shake. Let it sit overnight and soak up all the goodness and enjoy.

Dukan and Weight Watcher Easy Meal

Delicious and easy to prepare meal. Chicken Thighs Cut up Zucchini, yellow squash, peppers, mushrooms, onion Fat Free low sodium chicken stock, low sodium soy sauce optional Fat Free Feta Cheese I put the chicken on the grill which provides all the flaver you need. Season if you prefer I put cut vegies in skillet with the stock (and splash of soy sauce) and simmer until soft Serve the chicken and sprinkle the fat free feta over the cooked vegies. Great for leftovers, too.

Just to look at? Fresh Caramel

So, I posted how to make caramel (I JUST discovered this method) by simmering a can of condensed milk for 3.5 hours. Chill, open and voila. It's MAGIC... you open the can and there is the most perfect caramel. Texture and flavor. Love. This is actually Fat Free. Why not, in moderation, now and then.

Weight Loss Friendly Side Dish

No need to add olive oil. 425 30 minutes. Broccoli, Onion on cookie sheet and at the end before serving, toss it with Fat Free Feta Cheese. NUM.

Dukan Friendly Stuffed Jalapenos

Turkey Bacon Wrapped Stuffed Jalapenos for an appetizer or meal.

Fat Free Caramel

Love the discovery of making caramel by slow hot water boiling a can of condensed milk. I found FAT FREE Condensed milk. 100 calories for two tablespoons and no fat, VS 130 and over 3 grams fat per 2 tablespoons. It may not seem like a lot at a glance, but over the whole can, its ten servings, and that is 10 times the fat and calorie difference. Remember: 50 calories a day surplus is over 5 lbs a year on you (50 a day less the you need? Five lbs off of you. An easy way to cut? Use Fat Free.

Fit Flops for comfort and fashion

Comfort can have bling, too. I love Fit Flops. They have great support, easy on heels and back, especially if you are on your feet a lot. No, you don't get them for toning, but you know that. Walk more, comfortably, that's how you get more toned.

Guilt-Free Dessert

No Fat No Sugar Delicious Dessert. Dukan and any weight loss/maintenance program friendly. Greek Non Fat Yogurt, Oat Bran for all its benefits, Goji Berries, Drizzle with fat and sugar free maple syrup!

Easy Stress Relieving Stretch

This move often called "cat dog" is great for relieving stress, improving posture and it just feels good. It's quite self explanatory!

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.

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.

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!!

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!!!!

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 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.

NO CARB NOODLES - Dukan/Diabetes friendly

I LOVE Shirataki noodles. They may come with different brand names around the country and world, but they are soy noodles and have texture and taste of starch noodles. HOWEVER, they are no fat, no sugar no starch, no gluten. This is VERY Dukan Friendly, and Diabetes friendly. Put in water, boil 2 minutes and done! I made the wider noodle and put ground turkey, with canned whole peeled tomato, tomato paste, onion and mushrooms on top of noodles. Protein and vegy and NO SUGAR, NO STARCH. LOVE!!!!!