Week one

Round 3 (started loading 11 Oct 2014)
Phase 2   (Started 13 Oct 2014)
Day 7
Blood group A+
Loss to date - 38kg

So week one is done and dusted.   

I have found that I am suffering detox symptoms quite severely this week.  Round two wasn't so bad with them.

I have had headaches, itchy skin and a shocking pain in left ribs.   The latter I had for much of round two  and it is back again.  My chiropractor thinks it is to do with liver detox so I guess I should be grateful my body is working hard at mending but gee it is annoying.

Weights for this week are:

13Oct - 78.1kg (post loading)

14Oct -76.4kg

15Oct- 75.5kg

16Oct 74.8kg

17Oct - 74.5kg

18Oct- 73.8kg

19Oct - 73.6kg

Total loss for week= 4.5kg

Starting measurements10 Oct:

waist    94cm

hip  108cm

thigh  51cm

upper arm   30cm

chest  100cm

calf  36cm

This weeks measurements:

waist    94cm

hip  108cm

thigh  51cm

upper arm   33cm

chest  97cm

calf  35cm

Walked:
Approx 5.5km intentionally

Meals for the week:

Breakfast is generally an apple and a cup of black coffee.

Lunches:

stir fry chicken with broccoli, onion, garlic

egg and zucchini frittata

egg salad with celery, tomato, lettuce, lemon juice

Chicken and Broccoli salad
Curried Chicken and cauliflower soup
Tomato, zucchini and chicken soup

 

Dinner:

Broccoli and spinach soup with shredded chicken

beef broth with zucchini, spinach and beef meatballs

Poached chicken with spinach and cauliflower mash
corned beef (preservative free) and broccoli
Lemon chicken and asparagus with tomato
curried chicken and Cauliflower soup
Calamari and broccoli stir fry

Recipes for the week

Curried Chicken Soup
100gr chicken
1 cup cauliflower
water to cover
S&P
oregano
1tsp curry powder of choice

Simmer until chicken is well cooked through and cauli is soft.  Blend to a creamy texture with food processor/stick blender/bellini/thermomix.

I like to do multiple batches at once and then divide up for future meals.

Calamari & broccoli stir fry
100gr calamari cut into rings
1c broccoli cut very fine
1/2onion cut fine
S&P
cumin
Coriander
Garlic
1/2 lemon
Marinate the calamari for at least 30 minutes in the juice from the lemon and plenty of S&P.  Lightly steam the broccoli while doing this.  Heat your pan to very hot then add a splash of water and fry the onion, add the calamari and garlic and fry until cooked through, toss in the broccoli, cumin and coriander and let the water absorb so you get some colour in the calamari. At the last minute put a tbs of water in and swish around to create a type of sauce.  It will be brown from the previous step so don't stress.
Serve on a bed of lettuce greens.

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Chicken Dumpling Soup

Another winter warmer.  I think I have mentioned I love soup!  This one is a super quick and easy recipe much like the Asian meatball soup 

Sometimes, when you have beautiful fresh and home made ingredients less is more and this is definitely the case.  I added very little to this in the way of seasoning and relished the flavours of natural ingredients.

Ingredients:

2c Chicken Stock 

100gr chicken mince

1/2tsp oregano

2tbs psyllium husks

S&P

1c broccoli florets halved

handful of spinach

Method:

Put your broccoli into the stock to cook.  Mix herbs and seasoning into the chicken mince and the psyllium husks.  I haven't used these before but thought they might make the meatballs more moist.  I really didn't see a huge difference to be honest.

Form chicken mince into balls and drop into simmering stock.
Simmer until well cooked.

In a serving bowl place your spinach leaves and pour hot soup over the top.

Again, you could make this in bulk and divide up the servings.

Bone Broth goodness

The nutritional value of bone broth has been long known by our grandmothers and their grandmothers.  In this age of time poor folk it seems to have been totally forgotten.  Instead, people reach for a stock cube or a carton of 'stock' off the supermarket shelves.  They pale in comparison as a nutritional and healthy meal option. They may add flavour, due to their MSG or yeast extract content,  to a risotto or a soup but that is about all.

For real nutritional value nothing beats a home made broth.  The other day I took you through the steps to make a chicken stock/broth.

Today I have a beef bone broth for you.  This is a medium level broth, when it comes to time and energy.  When I was studying my chef subjects at college we learnt how to make the best broth ever!  It is time consuming but well worth the effort.  It required 5 cuts of bone/meat, several hours of roasting and then simmering and ending with purifying the stock with egg whites.
If I was making bulk broth in a commercial kitchen I would do that but as I am not and you are unlikely to be, this is my offering:

Ingredients:
1kg beef bones, I used neck bones this time but you can use osso bucco but it is quite fatty.
12 litres of water
1 onion peeled and cut in half
10-12 peppercorns
2 stalks of celery (I would put more veg if not in P2)

Method:

Ask your butcher to cut them to small pieces.  This helps all the yummy marrow and gelatins to come out.

As with the chicken stock, pop your bones and veg into a pot or slow cooker and cover with water.  I added about 12litres to 1kg of bones.

Simmer, for a loooooooooong time.  I did 15 hrs and it was divine!   Let it cool and then remove bones. They should look like they have had the life sucked out of them!

Remove the fat from the top.   This stock won't be as clear as chicken stock and that is ok.  If it bothers you, warm and put some egg white in to clarify.

I got five containers of stock and lunch out of my lot.   I have to say this was the best bone broth I have made in ages!

I use it as a base for soups, stews or 

just to have a cup of in the afternoon to warm up.

Asian meatball soup

I love my soups.  Especially in winter. Something so comforting by a bowl of hot soup.  Although I have tended to gravitate towards creamier soups I have found since doing the protocol I am loving clear soups more and more.
This one was very easy and used my home made stock.   You can use beef or chicken stock really and whatever allowed or free veg you like.

Ingredients:

1-2c of lean stock  

100gr lean mince 

1/2tsp chilli 

pinch seaweed salt 

1/2tsp oregano

1/2tsp cumin

1/2tsp ground coriander

1/2tsp dried ginger

1c veg of choice (mine had zucchini and spinach)

Method:

Bring stock to simmer and add 1 c of veg of your choice plus any free veg you want.  Season with chilli, seaweed salt and ginger.    Mix mince with other spices and form into small balls and drop into stock.  Heat until meatballs are cooked through and veg are tender.

Chicken and Asparagus Soup

This was a lovely soup to have, even in warmer weather.  Although I must admit, come autumn and winter I am a bit of soup fiend.  They are definitely one of my comfort foods.  I am not a massive fan of asparagus, but having a very limited choice of veg during phase 2 I am expanding my repertoire of meals.

Ingredients:
100gr lean chicken breast whole
1 clove garlic
1c diced fresh asparagus (broccoli works well too)
1/2 leek cut very thin
S&P 

Method:
Cover chicken breast with water in pot and season with fresh garlic and  S&P.  Simmer until breast is very tender.  Add cup of diced asparagus and ½ leek cut thin.  Continue to simmer until veg is also very tender.  Remove chicken and shred.  Blend veg and liquid and pour into bowl, add chicken and re-season to taste.
You can use home made chicken stock for more flavour too but during phase 2 you need to be very sure you have removed ALL fat from the stock.