Simple advice for a better life.

The Fat Smash Diet – Phase One Foods

The Fat Smash Diet - bookAs I mentioned to you in my previous post about the Fat Smash Diet, there are 4 different Phases you go through during this program, and each phase has a list of suggested and excluded foods.

Some of the excluded foods in one phase are being introduced back into your diet in the next phase, so for ideal success, you need to follow these food suggestions, eat 3-4 smaller meals per day, follow the same eating schedule, and continue to  exercise.

Just think, this phase is only 9 days long….you can do it!!

It is so worth it.

Phase One –Detox

Suggested Foods:

( in daily maximum quantities)

  • All fruits in any quantity.
  • All vegetables in any quantity, except:
  • No white potatoes
  • No Avocados
  • Good sources of protein:
  • Chickpeas
  • Beans
  • Tofu
  • Lentils
  • Brown Rice -  2 cups of cooked rice
  • Low-Fat or Skim milk, or Soy Milk – 2 cups
  • Water – as much as you like
  • Oatmeal – 1 cup
  • All herbs and spices
  • Low-fat Yogurt (no fruit on bottom) – 2, 6-oz cups per day
  • Egg whites – 4
  • Herbal tea – 2 cups
  • Freshly squeezed fruit or vegetable juice – 1 cup
  • Low-fat cheese – 1 ½ slice, or 1 Veggie Burger without bread
  • Sugarless chewing gum
  • Low-fat Mayo – 1 tsp
  • Salt – 1 tsp
  • Butter – 1 tsp
  • Mustard or Ketchup – 1Tbs
  • Soy Sauce – 2Tbs
  • Teriyaki Sauce – 2Tbs
  • Sugar substitute – 1 tsp


(Choose one snack for the allotted snack period in your eating schedule)

  • Low-fat yogurt dip  - 1/3 cup, and  2 cups raw vegetables
  • Cashews – 10 pieces
  • Low-fat Granola bar – 1
  • Grapes – 15 pieces, and ½ cup of low-fat milk
  • Plain Low-fat Yogurt – ½ cup
  • Baby carrots – 1 ½ cup
  • Almonds – 10-14 pieces
  • Jell-O Smoothie snacks – 1 snack
  • Popcorn, air popped – 3 cups- NO butter
  • Saltine crackers – 7
  • Medium banana – 1 frozen
  • Sunflower seeds – 2 Tbs


  • Peanut butter/jelly
  • White Rice
  • Meat
  • Fish
  • Full-fat cheese
  • Bread – all types
  • Raisins
  • Dried or preserved fruits
  • Candy
  • Ice cream
  • Alcohol
  • Soda – regular or diet
  • Coffee and all coffee drinks
  • Sports drinks
  • Milkshakes
  • Whole eggs or yolks
  • Fried foods
  • Fast food

Detox Yourself – The Fat Smash Diet

The Fat Smash Diet - bookAll the holiday parties are over, all the cookies and chocolates are gone, but unfortunately what stayed with me, and perhaps with you, are a few extra pounds (according to that darn bathroom scale), and a few inches in the waist line.

Oh well, at least we all had fun, and got carried away a bit, but it is all fixable with some determination and will power.  Here comes the dirty word…Diet…, and I am about to introduce you to a very relaxed way of getting back into shape, by learning to eat healthier and to keep your body moving.

Personally I don’t even like to think about being on a “diet”, since I am not one to count points, weigh my food, live on pre-measured and pre-packaged meals, or stick to high fat foods without any carbs, or indulge on some sort of a cabbage soup, etc.  I have heard about all of these from my family and friends, who experienced all of the above, and yes, some were quite successful, but it’s just not for me. I also am not a “gym rat”, but I do enjoy swimming and walking (mostly walking, since it is the easiest thing to do anywhere ,even at the mall while shopping…).  Does lifting and carrying around my 25 lbs. granddaughter count as “weight lifting”??..if so then I do that on a very regular basis, with love I must add.

A couple of years ago, a co-worker told me about the Fat Smash Diet book, written by Dr. Ian K. Smith.   I looked through her copy, and liked what I learned, so I bought my own copy (it was only $12.95, unless you select the newer version which offers a larger selection of recipes), and decided to give it a try.

The Fat Smash Diet is about smashing the bad habits, and learning the principles of healthy eating, plus physical activity to maintain a healthy life.

This program consists of 4 phases, and there is a list of suggested foods for each phase, as well as a list of foods to avoid during a particular phase.  Each phase continues with the same foods from the original list, plus a gradual introduction of additional foods.

I am beginning my Phase One, on Monday, February 1st (after a weekend, of course), and if you would like to get this book and familiarize yourself with it, and join me (misery loves company…it’s not really misery… it’s actually fun, but more fun with a fan club), that would be great.

Either way, I will post the list of suggested and excluded foods for each phase, so you can be creative with incorporating these into your menu planning.  Believe me, there are lots of choices, many more that I normally would need to stay satisfied.

It is suggested to have 4-5 meals per day, in moderate portions of course, and at least two snacks.  So wouldn’t you agree that there is no way to be overly hungry, and better yet, you eat the foods you are use to.

However, as with any changes you plan to make to your system, you might want to consult with your physician, and do not give up those daily vitamins.

These are the Four Phases:

Phase OneDetox 9 days.  It cleanses your body of all the toxins you filled it up with, until now.  It is
much more pleasant than it sounds.  I love the fruit and yogurt smoothies!

Phase Two Foundation3 weeks.  You still continue with the foods in phase one, plus
you begin to add few additional ones.   Most of these foods were already part of your
diet, but now you are learning how to make healthier choices.

Phase Three Construction 4 weeks.  Here again you continue with foods from previous phases
and introduce some additional ones.

Phase FourThe Templelesson for LIFE.  Now that you have learned all the basics, all you have to do
is to apply your knowledge , enjoy your food in moderation, and keep your body moving.

Throughout all the phases, you are required to stay physically active, and the book lists several  exercise suggestions for you, but all I was doing daily, was walking briskly 10 minutes during my lunch time, plus at least 45 minutes after work, plus making 3-4 rounds of stair climbing at home in the evening…no biggie, and quite doable.  If you already have your own daily exercise routine, that might work for you as well.

During the 90 day period, my body felt so much better, I lost 15 pounds, and brown rice and I became best friends for life.

I have slacked off during the past year, so of course, I gained back few of those pounds, but am still ahead, so it’s time again to practice what I preach.  If your goal is greater than mine, have no fear, you can easily achieve it by increasing your daily exercise routine, and sticking to your routine and schedule.

I would love to know how many of you plan to join me on this mission.  The more the merrier!!

In my next post I will provide you with the food list for Phase One, in case you did not get a chance to buy the book, or you are not ready to join me at this time.

Tip: On my first day of this program, I weigh myself very early in the morning, just before jumping in the shower.  It gives me a good start, and it’s a motivating factor for me. After that, I try to check my weight every Monday morning.

I came across this article about women and retirement, so of course I had to read it, and then needed to vent a little.

It is still men’s world out there… women came a long way, but not far enough…yet!

I commend young ladies who value education, go on to college and become professionals, and are easily self supporting, if needed to, then also start families and continue the traditional life cycle.

It is not easy to be a woman these days, since besides having a full time professional job, she still has to be the glue that holds the family together, the organizer, the planner, the wife and mother, the cook, the chauffeur,  the teacher, and so on, and on, and on.

I know that more and more men share the household chores with their wives, but there still is the reality of the ever so famous quote “go ask Mom”, just to pass yet another responsibility to mom.

I really did not plan to talk about family life, but rather about women and finances. Even though women are very engaging in so many aspects of the daily routine, many of them are not interested enough in financial matters of the family.  Most women still feel that this is a job for their husband, and there is nothing wrong with that, until that husband is not there to carry on.

This scenario may happen sooner than any woman may dream of, since it could be spurred by various factors, such as a temporary employment assignment away from home and family, serious illness, separation or divorce, or even a premature death.

At any rate, life must go on, and the financial responsibility requires the woman’s involvement, thus one has to be ready to carry on.  Even if you think you would hire a professional to do it for you, your still should understand what is going on.  I can’t believe how many women out there are still not interested in knowing how to balance a checkbook, how to pay bills, who is their insurance carrier or investment broker, plus so many other things of this nature.

To prevent unnecessary stress and disaster, women should be equally involved with their husbands in financial planning and decision making process throughout their life, just to be ready in time of need.

I was always told that “it is good to know everything, but not always good to do everything”, and this could not be more true about finances and decision making.  Not that I totally practice what I preach, but I am trying to know and do as much as I am able to, so if life draws me a short straw, I am not stuck in such a situation.

There are so many websites on this topic, community colleges are always offering non–credit courses on various money matters, and what better way to learn than by sitting down with your husband while he is involved with this task on regular basis, and offer your assistance, thus learn by doing.

If you still are not convinced that you should get involved, please click on the highlighted words, to expand your knowledge on the subject of money and finances for women, and let me know if you found these posts helpful and encouraging.

Also, tell us that you decided to get more involved in your family’s finances and financial planning.

The same suggestion goes to the husbands, to encourage their wives to be involved in family financial management, rather than being distanced from it.

Financial Success in 2010

If you are just like the rest of us, you are dreaming of financial success, and you want it to happen ASAP, or at least for it to start in 2010.

I have some ideas for you, which I found on Getting Rich Slowly, and will give you a short outline to refresh your memory about your plan (maybe), but if you are interested in expanding your knowledge further, please follow the link for more details.

These are their 10 suggestions to get you started, plus my 2 cents of advice:

  • Track every penny you spend - nothing better than being aware where your money if going
  • Develop a budget - best way to keep track of your cash flow
  • Review your accounts (and ask for discounts) - that would be all accounts, incoming and outgoing of your funds
  • Optimize your accounts – always a wise idea to analyze your financial position on regular basis
  • Start an emergency fund – one should always be ready to survive for a 6 months period during those “rainy days”
  • Get out of debt – it is best to consolidate your debt as much as possible, and look for best rates
  • Fund your retirement – we all will need this one some day (sooner than you think)
  • Automate your finances – not very difficult with all the nowadays technology
  • Earn extra money – if there is a will there is a way
  • Educate yourself – knowledge is power

All of the above are very valid, and common sense points, wouldn’t you agree?

Nobody said it will be easy, but you have to start somewhere.

One thing you have to remember, is that you can’t spend more than you make (many do just that), so you have to really watch where your money is going, and there is no better way to keep track of this than writing it all down, and review it weekly, or at least monthly (hopefully my children are reading this and taking my advice).

You must be very diligent about it, so no slacking off, even if you spend 75 cents in the vending machine for your daily snack, this will amount to $3.75 per work week, or $180 per work year.

Pennies make dollars, so every penny counts, if you really want to be accurate and learn where to cut corners.

Another important point is to educate yourself about finances, so even if you don’t make or have lots of money, you learn to use it wisely, to stay out of debt, and perhaps even start building up your savings or a retirement fund.

If you have other ideas for financial success, please share them with all of us.

Chicken Cordon Bleu 2If you would like to put together a meal that is easy to prepare, but looks complicated, you will love this recipe for Chicken Cordon Bleu.

You can use plain chicken breast, but I prefer a more flavored taste, so I marinate it for an hour, or overnight, in an Italian Salad Dressing.  For simplicity and ease, I also use Campbell’s Cream of Chicken or Cream of Mushroom soup, for the sauce.

4 servings.


  • 4 boneless, skinless chicken breasts
  • 4 slices of smoked ham(Ham of the Bone, or Smoked Virginia Ham, from the Deli)
  • 4 slices of Swiss cheese
  • 2 tsp of deli mustard
  • Italian Salad Dressing
  • Salt, pepper, garlic powder
  • Flavored breadcrumbs
  • Oil for frying
  • 1 can of Cream of Chicken soup (or Cream of Mushrooms)
  • ½ cup of heavy cream, or whole milk
  • ¼ cup of white wine (optional)
  • Italian seasoning
  • 4 toothpicks, or string


  1. Trim off all fat from the chicken breast.
  2. Spread the breasts on a cutting board, cover with clear plastic saran wrap, and pound with a meat mallet to a ¼ inch thickness. (I like to place the chicken with the clear membrane side down, to keep it intact during this process).
  3. Place the chicken in a large enough container, and pour the Italian Dressing, or marinate, over it.
  4. Move the chicken around, to coat all pieces evenly.
  5. Cover and let marinate in the refrigerator for an hour, or overnight.
  6. Lay each piece of marinated chicken on a work surface.
  7. Place one piece of ham and one piece of cheese on top of each breast (you might fold the ham and cheese in half for a better fit).
  8. Spread ¼ tsp of deli mustard over the ham/cheese slices.
  9. Roll up from the widest end towards the opposite end.
  10. Fasten with tooth pick, or a string.
  11. Dredge the chicken in flour seasoned with garlic powder.
  12. Beat one whole egg with a tablespoon of water, salt and pepper.
  13. Dip the floured chicken in the egg, then coat with flavored breadcrumbs, set aside.
  14. Heat the oil in a frying pan, place the chicken roll ups in the hot oil and fry to a golden color, turning gently.
  15. In a casserole dish, pour 1/4 cup of water on the bottom, and arrange a single layer of the browned chicken rolls.
  16. Remove the toothpicks, or cut off and remove string.
  17. Mix the Cream of Chicken soup with the sweet cream (if you are using wine, add the wine, and mix well).
  18. Pour the sauce over the chicken.
  19. Sprinkle with pepper and Italian seasoning.
  20. Cover the casserole dish tightly with aluminum foil.
  21. Bake in a preheated oven at 350°F, for 45 minutes.
  22. Remove from the oven, let rest 10 minutes before serving.

Tip: I like to serve this chicken with garlic mashed potatoes, and cooked green vegetables.

If you love mushrooms, you can saute some mushrooms with onion and garlic, and place them on top of the chicken rolls before baking, or even just before serving.

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