A Picture Is Worth A Thousand Words

A Picture Is Worth A Thousand Words

These two pictures of me were taken about six months apart. The picture on the left was taken in August of last year, I weighed about 210 pounds. The one on the right was taken this February, at my current weight of around 170. These pictures are proof that we all face challenges with weight gain, and that we all need some help to stay on the right track.

Until I looked at these pictures next to each other it never really hit me where I was just a few months ago. It reminds me how easy it can be to get off course, and that we often develop bad habits without even realizing it’s happening. Before you know it 10 pounds can turn into 20, then 50, then 100. It can happen to anyone.

The pictures are also a reminder of how much progress I made during that six-month period. The takeaway for me is that it’s important to be mindful of those struggles, to follow the program and avoid those bad habits. One of the best ways to do that is to rely on each other for help – we’re all working toward the same goals and facing the same challenges along the way, so we need to look to each other when things get tough. We all struggle at times – even me, as the picture on the left proves – and there’s no reason to face those struggles alone when we have each other for support.

If you’re stuck in a rut or feel like you’re facing an uphill battle just remember that it happens to everyone at one time or another, and that you’ve got a support network that understands what you’re going through. Start with Cycle One and stay active! One of the great benefits of the program is that it gives you a plan to follow that will help you stay on track, to avoid those bad habits that can creep up so easily and to help you make long-lasting positive changes. Follow the program – it works.

Here’s a free 17 Day Diet 3-Day Meal Plan to get you started! 

Dr. Mike’s Power Cookie

Dr. Mike’s Power Cookie


Dr. Mike’s Power Cookie


cookies

INGREDIENTS

  • 1/3 cup unsweetened applesauce
  • 2 tablespoons almond paste
  • 1 tablespoon flaxseed oil
  • 10 packets of Truvia
  • ¼ cup agave nectar
  • 1 large egg
  • ½ teaspoon vanilla
  • ¾ cup whole wheat flour
  • ½ teaspoon baking soda
  • 1 teaspoon cinnamon
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ cup vanilla whey powder
  • 2 cups oats
  • 1 cup dried cherries
  • ½ cup sliced almonds

DIRECTIONS

Heat oven to 350 degrees. Beat together applesauce, almond paste, flaxseed oil, Truvia and agave nectar. Beat in egg and vanilla. Mix well. Add flour, baking soda, salt, pepper and whey powder. Beat thoroughly. Stir in oats, cherries and almonds. Mix well. Drop the batter by large tablespoons onto a cookie sheet that has been sprayed with vegetable cooking spray. Divide dough so that you have 18 cookies. Flatten each cookie with the back of the spoon. Bake 16 to 18 minutes or until brown. Remove from oven. Cool and store in a plastic container. Each cookie supplies 128 calories and can be enjoyed on the Activate, Achieve and Arrive Cycles for breakfast or as a snack. Each cookie counts as 1 protein and 1 natural starch.

Sesame Fish

Sesame Fish


Sesame Fish


sesameFish

INGREDIENTS

  • 1 pound of tilapia
  • 2 tablespoons olive oil
  • 2 tablespoons rice vinegar
  • 2 tablespoons light soy sauce
  • 1 tablespoon chopped garlic
  • 2 tablespoons sesame seeds

DIRECTIONS

Spray a broiler pan with vegetable oil spray to prevent fish from sticking. Place tilapia. Whisk together olive oil, rice vinegar, soy sauce and garlic until well blended. Pour over fish. Sprinkle sesame seeds over fish. Broil at medium heat about eight inches away from heat for about 20 minutes or until fish flakes easily with a fork. Makes 4 servings.

Lettuce Wraps

Lettuce Wraps


Lettuce Wraps

lettuceWrap

INGREDIENTS

  • 1 baked chicken breast, diced
  • 1 scallion, diced
  • ½ cup chopped red grapes
  • 2 tablespoons chopped celery
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 2 to 3 Boston or iceberg lettuce leaves

DIRECTIONS

Mix together all ingredients except lettuce leaf. Refrigerate until chilled. To serve, take 1 Boston or iceberg lettuce leaf at a time, and spoon a heaping tablespoon of the chicken mixture into the center. Wrap the lettuce around the filling. Makes 1 serving.

Eggplant Parmesan

Eggplant Parmesan

INGREDIENTS

  • 1 large eggplant, peeled
  • 4 egg whites
  • Fat-free Parmesan cheese
  • Garlic powder, to taste
  • 1 cup of low-carb marinara sauce

DIRECTIONS

Pre-heat oven to 400 degrees. Cut into ¼ inch slices. In a shallow dish, beat egg whites and 4 tablespoons of water until foamy. Dip eggplant slices into egg whites, then into fat-free Parmesan cheese, pressing cheese into eggplant. Place eggplant on prepared baking sheet that has been sprayed with vegetable spray and sprinkle with garlic powder. Spray vegetable cooking spray over eggplant slices. Bake 30 minutes at 400 degrees, turning eggplant over after 20 minutes, until golden brown and cooked through. Cover with 1 cup of low-carb marinara sauce. Bake for 20 minutes, or until eggplant is piping hot and sauce is bubbly. Makes 2 large servings. Cooking time 50 minutes.

Taco Salad

Taco Salad


Taco Salad

tacoSalad1

INGREDIENTS

  • 1 pound of lean ground turkey
  • 1 envelope of taco seasoning
  • Generous bed of lettuce
  • 1 cup chopped tomatoes
  • 1 cup chopped onions
  • Salsa
  • 1/3 cup shredded reduced-fat cheddar cheese

DIRECTIONS

In a saucepan, brown the ground turkey over moderate heat. Add one envelope of taco seasoning and cook according to package directions. Place generous servings of lettuce on four plates. Top with turkey mixture, tomatoes, onions, salsa and cheese. Makes 4 servings.

Egg-White Veggie Frittata

Egg-White Veggie Frittata


Egg-White Veggie Frittata
frittata2

INGREDIENTS

  • 4 egg whites, beaten
  • 1 Roma tomato, chopped
  • Fresh spinach, handful
  • Salt and pepper, to taste

DIRECTIONS

Coat a small frying plan with vegetable cooking spray. Add beaten egg whites. Stir in tomato and spinach. Cook on medium-low heat until egg whites are cooked through. Lift from pan with a spatula, and season lightly as desired. Makes 2 servings.