Tuesday, January 31, 2012

Mock Potato Pancakes

Perfect for breakfast or a side dish on the Accelerate Phase of the 17 Day Diet!

Image of potato pancake courtesy of Alcinoe/morguefile.com


Mock Potato Pancakes Recipe 

 Makes 4 pancakes (1 serving)


  • 1 cup Spaghetti Squash
  • 1 whole egg (or 2 egg whites)
  • 1/4 cup shredded Parmesan cheese, feta cheese or ricotta cheese.
  • Salt & Pepper or Seasoning Salt
  • Olive Oil Spray or 1 tablespoon Olive Oil
  • 2 green onions, sliced (optional)

Prior to making pancakes, prepare spaghetti squash by cutting in half and baking at 350 for approximately an hour (cut side up), or boiling in salted water for 10-15 minutes. When cooked (squash is done when it can be shredded into strands), shred squash by running the tines of a fork lengthwise across the flesh of the squash to form spaghetti-like strands. 

Pancake Cooking Directions:
  • Add mixture of eggs and cheese to one cup shredded spaghetti squash
  • Add seasonings to taste and sliced onion, if desired
  • Spray skillet with 5 sprays of olive oil, and heat to medium high
  • Divide squash mixture into 4 pancakes and brown on both sides.
 Guests? Multiply this recipe by number of guests!

YouTube: "How to Cook Spaghetti Squash"by HowCast

Weighing Yourself

Are you stepping on that scale too often?  Here's an article that might help you change your ways:

How Often Should You Weigh Yourself When Dieting?
Stepping on the scale regularly is a healthy habit for everyone to adopt.  But when trying to lose weight, how often should a dieter weigh-in?

Dr. Mike Moreno reports in his book, The 17 Day Diet, “Not too many people like to weigh themselves. Doctors know this.  After patients step on the scale, they think it is giving them the weight of a completely different person, like Hulk Hogan.” 

Should a Dieter Weigh Daily, Weekly, or What? 

Most dieters are impatient to see results and many jump on the scale every day to find out the verdict.  Is this wise? 

Some weight loss experts feel that weighing daily can have a detrimental effect on motivation if the number on the scale isn’t what a dieter had hoped to see.  Additionally it takes a reduction of 3,500 calories to lose a pound. Due to these two facts, many weight loss plans incorporate a weekly weigh-in.

However, Irene Rubaum Keller, licensed psychotherapist and author of the book, Foodaholic, recommends tracking weight daily, first thing in the morning. Continuing Reading at Suite 101: "How Often Should You Weigh Yourself When Dieting?"

Monday, January 30, 2012

Egg Drop Soup

My take on an old favorite.  Perfect for any phase of the 17 Day Diet. Makes 4 servings

4 cups broth
3 green onions, sliced
1/4 cup frozen peas and carrots (for the first phase, replace peas with celery).
1 - 6 oz. can sliced mushrooms
1/8 - 1/4 teaspoon grated ginger
1/2 teaspoon garlic salt
1 Tablespoon Soy Sauce (low sodium)
1/8 teaspoon white pepper
1/4 cup bamboo shoots (sliced into bite sized strips)
1 Tablespoon Cornstarch
1 whole egg and 1 egg white


  • Set aside 1/2 cup of broth and mix in cornstarch.
  • Beat eggs.
  • Heat broth and when hot add all ingredients except cornstarch and eggs.
  • Once soup boils cook another 2-3 minutes.
  • Add cornstarch mixture and stir for 30 seconds
  • Turn off heat and add eggs slowly.  I used a plastic strainer with small holes into which I added the eggs so that they dripped into the soup slowly, making small strings. Stir in a circle as you add the egg...one direction only...once the soup has the amount of egg you like, stop adding
  •  Enjoy!

Friday, January 27, 2012

Easy Stuffed Mushrooms

Stuffed mushrooms are a great snack to make while you are on the restrictive phases of the 17 Day Diet. I usually make stuffed mushrooms after I've cooked ground turkey for another dish, setting aside 1/2 to 3/4 cup of cooked meat. Here's an easy version that you can modify as you like:

8 oz pack of large whole mushrooms
1/2 - 3/4 cups ground chicken or turkey cooked with onions and green peppers.
2-3 Tablespoons Low Fat Cheese (I used a combination of Mozzarella and Parmesan)
Seasoning Salt

Preheat oven to 400 degrees
Spray a baking pan or dish with Olive Oil Spray
Wash Mushrooms and remove stems. Place on baking dish cap side down.
In bowl, mix leftover cooked ground turkey or chicken (cooked with onion and green peppers), cheeses and seasoning salt to taste.
Salt mushroom caps lightly and fill each cap with meat/cheese mixture.
Spray top of filled mushroom cap with olive oil spray.
Bake for 8-10 minutes, until cheese is melted and tops are starting to brown.

Variations: When you get to Phase 3 (Achieve), you can use lean ground beef. Crushed fat-free croutons could also be added to meat/cheese mixture on Phase 2 (Activate).


Wednesday, January 25, 2012

Recipe Checklist for the 17 Day Diet

The hardest part of any diet is learning what foods are "legal" on the diet and applying that knowledge to recipes.  Dr. Moreno has provided recipes in his 17 Day Diet book, but let's face it, the same recipes can get old.

The biggest challenge is finding recipes that will work for the first phase of the 17 Day Diet (Accelerate).  The first phase restricts starchy carbohydrates so start by looking for websites that offer low-carb recipes that will be fairly close to the 17 Day Diet guidelines.

Accelerate Phase Checklist

Here's an easy checklist to reference when evaluating any recipe.

Allowed ingredients:
  • Lean proteins (no beef)
  • Cleansing Vegetables (Almost all green and leafy are okay. No rice, potatoes, legumes, corn, oatmeal)
  • Low-sugar fruit (2 servings a day)
  • Plain yogurt, Low-fat Cottage Cheese
  • Friendly fats (Olive Oil, Flaxseed oil and limit to no more than 2 tablespoons for one serving.)
  • Condiments (salsa, low-sugar marinara, fat-free sour cream, broth, artificial sweetener, fat free cheeses and salad dressings and most seasonings).
If there is a particular vegetable or ingredient you're not certain about, check the lists provided in Chapter 3, starting on page 41 of the book.

Websites to search:

I love, love, love Skinnytaste.com (Gina's Skinny Recipes).  Start in the Low-carb section and work your way out to other recipes.

For instance, in this section, Asian Grilled Chicken looks perfect except for the Teriyaki sauce. Try making your own teriyaki sauce that is low-sugar or sugar free.  Kalyn's Kitchen has a Low-Sugar (or sugar-free) Teriyaki Chicken recipe you could try.

Another recipe that caught my eye was the Grilled Chicken with Spinach and Mozarella Cheese. This recipe is legal by just switching out the mozzarella cheese with low-fat Parmesan cheese.

Other sites to check are Food Network, Allrecipes.com, Low Carb Recipes, etc.  A web search will turn up lots of other low-carb options.

Create a 17 Day Diet Recipe Notebook

Once you've found a recipe that fills the bill, print it off, mark any adjustments needed and  label the recipe "Accelerate" or whatever phase the recipe fits into. Slip it into a clear plastic sleeve and add it to a recipe notebook.  In no time at all you'll have a full 17 Day Diet cookbook! Slip a copy of this post in the front of your notebook so you'll have the checklist handy.

Happy recipe hunting!

Monday, January 9, 2012

Jane Fonda's "Firm and Burn" Exercise DVD

As I mentioned earlier, I kept hearing about Jane Fonda's new workout DVD, Firm and Burn. After watching her on some talk show (maybe Dr. Phil?) I decided I would order it in time to start a new exercise routine for 2012.

And I am so glad I did!

I'll admit this workout may not be for everyone...if you are a workout maniac or a youngster, it might be a little too easy and the music may be boring for you.  But for me and others my age, or for those who are not in tip top shape, I found this a perfect workout.  It's a forty-minute routine that includes a warm up and cool down. You do low-impact aerobics to four songs that get progressively more intense but never so hard that you can't hang in there. Jane is leading a small group through the routine..(Isn't it hard to believe she just turned 75?)

I highly recommend this DVD if you are looking for a routine that you won't dread, yet is effective . (My 8 year old granddaughter and I worked out to it one evening. She was tired afterward but wanted to do it again the next day!)  I always work up a sweat and really appreciate the fact that the routine is easy to follow.  I was doing it on a regular basis until I caught a cold last week and had to take a break.  I am looking forward to doing it as soon as I am healthy again!(I listed the DVD on my Amazon favorites below if you want to buy it too!)

Check out the YouTube preview of this DVD below and then get moving!