I have been very busy preparing all sorts of “healthful” foods for my first week of the Fat Smash Diet.

This helps me get motivated, and really psyche myself out for the long haul ahead.

I am all set for the next three days, with Carrot Soup,  Brown Rice , Chickpeas Vinaigrette, Fruit Smoothie, chopped raw veggies, and Veggie Burgers.

Since my husband is not willing to join me on this venture, I prepared some regular meals for him, so I can stay out of the kitchen for few days to avoid any unnecessary temptations.

Today I will share the Carrot Soup recipe, which yields 4 servings.

Ingredients:

• 10 carrots, chopped
• 1 tsp. butter (I used Extra Virgin Olive Oil)
• 1 small onion, chopped
• 5 cups (40 oz), vegetable broth (I prepared my own)
• 3 Tbs. curry powder
• 1 Tbs. minced ginger
• 3 cloves garlic, minced
• 2 bay leaves
• 3 Tbs of chopped parsley
• Kosher salt and pepper, to taste
• 1/4 cup brown rice (I used cooked brown rice)

Directions:

1. Fill a 6 quarts pot with water (5 cups), and prepare your own veggie broth, or use ready-made broth.
2. I prepared my own broth by boiling 2 stalks celery, 1/2 onion, 2 bay leaves, parsley root (or parsnip), 1/2 cup of chopped broccoli, 2 tsp. kosher salt.
3. While the veggie broth is cooking, heat a medium saucepan with 1 tsp of olive oil.
4. Add chopped onion, and saute until translucent.
5. Add garlic and saute 1 minute longer.
6. Add chopped carrots and saute additional 10-15 minutes.
7. Combine the sautéed veggies with the veggie broth, and ginger and curry powder.
8. Bring to boil and simmer 30-40 minutes.
9. Remove bay leaves, chopped parsley, black pepper and salt, as needed to taste.
10. Remove from heat.
11. Pour soup into blender, in batches, and puree.
12. Add cooked brown rice.
13. Serve hot, or store in the fridge for future use.

Enjoy.

TIP: I also purred all the other vegetables which I used for the veggie broth, and added them to the soup.  I could not just waste them by tossing them away.

If you like stuffed peppers, but are looking for a healthier grain, rather than white rice, Brown Rice, Quinoa, or Bulgur, are great substitutions.

Today I will share a recipe I recently tested, and loved, for Stuffed Peppers with Bulgur and ground turkey.

Ever since my Fat Smash Diet experience, I am really paying more attention to my eating style, and into wholesome foods.  I still use white rice, breads and potatoes, but periodically try to alternate with other healthier substitutions .

I also realized that I stuff lots of the foods I prepare, such as cabbage rolls (holubtsi/golabki), chicken breast, Green Peppers, beef, varenyky (pierogi), and many other ones, which I have not posted yet.

I guess it creates a more filling food item, almost like having a whole meal in one, and adds to its presentation.  Don’t you agree?

Ingredients:

• 6 medium peppers (green, red, yellow, or orange)
• 1 lb. ground turkey (or beef)
• 1 cup Bulgur, uncooked
• 1 ½ cups sharp cheddar cheese, shredded
• ½ cup chopped onion (one small onion)
• 1 cup fresh tomatoes, diced (2 medium tomatoes)
• ¾ cup tomato sauce
• 2 cloves garlic, chopped (or ¼ tsp. garlic powder)
• 1 tsp. Worcestershire Sauce
• ½ tsp. oregano, ground
• 1 Tbs. olive oil (or canola oil)
• 1 ½ cups water

Directions:

1. Put 1 Tbs. of olive oil in a large skillet, warm it up.
2. Place the ground meat into the skillet, and brown it up (about 10 minutes), stirring frequently for even cooking.
3. Add the bulgur to the meat, and sauté until browned (about 10 minutes), stirring frequently, to prevent burning (the bulgur wheat makes a lot of crackling sounds, while cooking).
4. Add the onions, garlic, tomatoes tomato sauce, oregano and Worcestershire Sauce.
5. Mix well.
6. Add the water, cover the saucepan, and simmer for about 15-20 minutes, until all the water is absorbed.
7. Uncover, and mix in 1 cup of Cheddar Cheese, until melted.
8. Prepare the peppers by, removing the tops and seeds. You can use whole peppers, but I  sliced some of my peppers in half, lengthwise, and used only the bottom half of the red pepper (as these were very long).  Fill a medium pot with water (enough to cover the peppers – about halfway full). Bring to boil.
9. Place the peppers in boiling water and cook for 15 minutes.
10. Remove from water, and drip off any excess water.
11. Place peppers in a casserole dish.
12. Fill with bulgur/meat filling.
13. Sprinkle the remaining Cheddar Cheese on top of each pepper.
14. Preheat oven to 350 degrees F.
15. Bake peppers, uncovered, on the middle oven rack, for 20 minutes.
16. Remove, and  serve.

Enjoy.

TIP: You can easily make a vegetarian version of this recipe, by substituting the meat with veggies (shredded carrots, zucchini, celery, mushroom, etc)

photo credit: miikkahoo

I never thought I would like the taste of a veggie burger, so at first I purchased some frozen ones, Veggie Medley by Gardenburger , and realized that they were not as bad as I thought.  Since I am not really a hamburger lover, veggie burger earned my approval.

I like making my own food at home, since it allows me to control what goes into it, and enables me to modify the recipe to my taste.

I looked up some recipes for veggie burgers, and came up with this modified version to fit The Fat Smash Diet.

Ingredients:

• 3 tablespoons olive oil
• 1/2 cup fresh corn kernels or frozen, thawed
• 6 mushrooms, finely chopped
• 2 scallions, finely chopped
• 1/2 red bell pepper, finely chopped
• 1 clove garlic, finely chopped
• 1 teaspoon cumin
• Dash cayenne pepper
• 1/2 cup chopped fresh spinach
• 1 carrot, peeled and grated
• 3/4 cup brown rice, cooked
• 1 egg white
• Salt and pepper

Directions:

1. In a large skillet heat 1 tablespoon oil over medium high heat.
2. Stir in corn, mushrooms, scallions, and bell pepper.
3. Saute for 3-4 minutes.
4. Add garlic, cumin and cayenne and cook for 30 seconds.
5. Remove from heat and stir in spinach.
6. Add carrot and brown rice and stir to combine.
7. Add egg white and season with salt and pepper.
8. Add some quick oats or more brown rice, if the mixture does not hold together.
9. Shape mixture into 6 disks and place on a plate.
10. Cover and chill for 1 hour.
11. Heat 2 tablespoons olive oil in non-stick skillet and cook veggie burgers until golden on each side.

Tip: I like to eat these veggie burgers plain in Phase I and II, but in Phase III, there is a choice of whole wheat bread or whole wheat muffin to serve these on.  Veggie Burgers, just like brown rice, are now part of my new food list, which I learned to enjoy.

photo credit: diekatrin

I already informed you about the Fat Smash Diet, introduced you to the book, posted the food list, and hopefully convinced you to join me, so we can have fun together.

So today is the BIG day, our first day of Detox, and as with anything else in life, first is always the most challenging.  It will get easier with each passing day, believe me, because you are building up your confidence, self control, and most of all, you begin to feel better and eat healthier.

I will not bore you with this every day, but today I will share my daily menu with you,  and I am looking forward to hear about yours.

I printed out my lists of Recommended and “DO NOT” foods, and posted it on my refrigerator.  My food shopping was done on Saturday, and on Sunday I jotted down my basic plan for my daily eating routine and a quick first day menu.

Since my morning starts at 5:15 AM everyday, Monday through Friday, my eating time might differ from yours.

6 AM- Breakfast

• 1 cup of cooked oatmeal with skim milk (please check out my Tip, below)
• 1 cup of OJ
• 1 slice of Low Fat cheese
• Multiple Vitamin
• Water

9 AM – Snack

• 15 grapes
• 4 saltine crackers
• Water

12 noon – Lunch

• Tossed salad with 1 Tbs. of light dressing
• 1 cup of Brown  Rice with sauted onions in 1 tsp of Extra Virgin Olive Oil
• 1/4 tsp. salt, pepper to taste
• Yogurt – Low fat
• Fresh Fruit
• Herbal Tea, no sugar (I do not like sugar substitutes)
• Water

3 PM – Snack

• 6 baby carrots
• 6 Almonds
• Water

6 PM – Dinner

• 1 cup Brown Rice with  1 Tbs. Soy Sauce
• Steamed vegetables, with pepper
• 1 cup Low Fat Milk
• Water

8 PM – Snack

• 1 cup herbal tea
• 3 saltine crackers
• Water

As you can see, my meal plan include 3 meals per day, plus 3 snacks.  This is more food than I normally would consume on daily basis.  The portions are the right size, plus the snacks in between, plus all the water I wish to drink, really is more than enough to keep me satisfied, and I never feel overly hungry.

It is very important to stick to the recommended and excluded foods in each session, watch your portions, and exercise at least 45 – 60 minutes per day.  I take a 10 minutes walk after eating lunch, then walk again for at least 30 minutes after dinner, and climb the stairs 3-4 times after my last snack for the day.  Since I try to go to bed by10 PM, sleep is also very important to  good health, I still have enough time to settle down and relax my body after the “stair master” workout.

I alter my weekend schedule just a bit, since my day starts with breakfast around 8 AM, so I move my first snack to 10 AM, then follow the rest of the schedule as is.  I also take my long walk after lunch, rather than in the evening, and I think of house cleaning, or gardening, as an additional exercise.  It is… don’t you agree?

I am very diligent about following my eating schedule, as this is very important for the system to get used to, and help the metabolism.

For menu variation, I may use two poached or cooked eggs, but I only eat the whites, or just have a smoothie (click here for a recipe – but  do not add whey during the detox program), which I would split between breakfast and snack.  I also love veggie burgers, and use them for lunch or dinner, plus Brown Rice, which I never used until I started this program, and now prefer it over the white rice.

Here is my own testimony about the results of the Detox Phase.

Two years ago I tried this program for the first time, and after completing the 9 days of Detox, I started the Phase Two, at which time someone at work had a birthday and shared a chocolate chip cookie withe me, which I thought was OK to have one cookie.  Well, I thought it was OK, but my system did not care for it, and I experienced a very uncomfortable feeling in my stomach.  It felt as if I ate several of them, and over indulged. My body’s reaction really surprised me, but and at the same time it felt great knowing that my system was cleansed, and reacted so suddenly to the sugar and the fat in that one cookie.  This is why I am trying this program again, after slacking off for about a year.

My next post, regarding this diet, will publish on the 9th day from today, and I will provide you with the food list for the Second Phase.  Until then, enjoy your healthy lifestyle!!

Tip: If you plan to cook your Oatmeal in a microwave, you need to keep an eye on it, so it does not over boil and really mess up you microwave (Ive been there and done that…not pretty).

Here is how I do it:

1. Heat up 1/2 cup of water in a bowl,  for 1 minute.
2. Add  quick oats (I like it thick, so I use about 5 tsp).
3. Mix it in well.
4. Microwave again for 30 seconds.
5. Mix it up.
6. Microwave for additional 30 seconds, and this time keep an eye on it, because you might have to stop it sooner to prevent any overflow.
7. Remove (be careful, as the bowl might be hot).
8. Add some low fat milk (1/2 cup).
9. Mix it in.
10. Add some fresh fruits.
11. Enjoy.
12. Make sure you only consume 1 cup of it.
13. Any left over,  I use it in a smoothie for my mid-morning snack).

Did you also notice that I have WATER listed in every meal/snack selection?

You want to drink as much water as you can, since it will not only keep you feeling full, if needed, but also help you flush out the toxins from your body much faster.  I try to drink 64 oz of water per day.

All 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 One – Detox -  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 – Foundation – 3 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 Four – The Temple – lesson 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.