"Walking on Thin Ice"
11x11
Acrylic on Wood
2010 Table Top Series
Monday, January 25, 2010
"Walking on Thin Ice" - 2010 Table Top Series
"Walking on Thin Ice"
11x11
Acrylic on Wood
2010 Table Top Series
Wednesday, January 20, 2010
5TH Annual rEVOLUTION: Making Art for Change
sponsored by the University of Michigan’s
Sexual Assault Prevention & Awareness Center
The four themes of our show are:
-Sexism
-Gender
-Empowerment
-Sexual Violence
The mission of this exhibit is to raise awareness about these issues and to give survivors and allies of survivors a chance to express themselves through multimedia art.
The show will be held at the
University of Michigan Union’s Art Lounge
(530 S. State, Ann Arbor, MI) from
April 1 to April 9, 2010.
All artists are welcome at our opening reception on April 1 at 7:30 pm.
If you are interested in submitting work to rEVOLUTION, please send an image and description of the work to npacoords@umich.edu.
sponsored by the University of Michigan’s
Sexual Assault Prevention & Awareness Center
The four themes of our show are:
-Sexism
-Gender
-Empowerment
-Sexual Violence
The mission of this exhibit is to raise awareness about these issues and to give survivors and allies of survivors a chance to express themselves through multimedia art.
The show will be held at the
University of Michigan Union’s Art Lounge
(530 S. State, Ann Arbor, MI) from
April 1 to April 9, 2010.
All artists are welcome at our opening reception on April 1 at 7:30 pm.
If you are interested in submitting work to rEVOLUTION, please send an image and description of the work to npacoords@umich.edu.
Tuesday, January 19, 2010
Day 5 (5 Day Pouch Test)
Day 5: Solid Protein
Protein Recommendations: white meat poultry cooked dry and lightly seasoned, beef steak (if tolerated) grilled or broiled.
Remember to chew chew chew. Measure your portion (4-6 ounces) and eat only until you feel your pouch tighten. Remember, only 15 minutes per meal, so you'll have to work fast to chew your food completely. By now you should be out of any carb cycle you were in and perhaps you have lost a pound or two. You will have new confidence in your pouch and your ability to work the tool for your health and emotional well being.
Don't go hungry! Remember, you can eat as often as you want as long as it is solid protein, consumed without liquids and measured in 4-6 ounce portions.
Day 5 Recipes
Easy Lemon Chicken
Ingredients:
2 chicken breasts, halved
1/2 cup white wine
cooking spray
1 whole lemon, juiced
2 tablespoons butter or margarine
2 tablespoons flour
1 teaspoon lemon pepper seasoning
lemon slices for garnish
Directions:
Spray a large skillet with cooking spray. Add chicken to pan. Add wine, lemon juice and lemon pepper and cook over medium high heat until chicken is no longer pink in the center. Remove chicken from pan and keep warm under foil. Add butter and flour to juices in pan and cook on high 2 minutes, stirring constantly. Serve chicken with sauce. Garnish with lemon slices. Enjoy!
Serves four. Per serving: 150 calories, 14 grams protein, 7 grams fat and 3 grams carbohydrate.
Italian Stuffed Chicken
Ingredients:
1 medium chicken breast, boneless, skinless
1/4 cup Italian salad dressing, fat free
1/2 cup bread crumbs, Italian style
2 pieces mozzarella string cheese, low fat
olive oil flavored cooking spray
Directions:
Flatten chicken breast and dip into Italian salad dressing, coating thoroughly. Dredge chicken in breadcrumbs. Roll the chicken breast around one or two pieces of string cheese. Place in an ovenproof casserole dish coated with cooking spray.
Drizzle olive oil over the top of the chicken. Bake in a preheated 350F degree oven for 30-40 minutes.
Contributor's Note: You can vary this recipe according to your own taste. Marinate the chicken for about an hour if you want a spicier Italian taste. Or add a slice of ham before rolling up the chicken. Add some basil pesto or red pepper spread. Or change the type of cheese. Make it your own persona creation.
A serving, 1/2 of the breast, is 416 calories, 38 grams protein, 11 grams carbohydrate and 23 grams fat.
Florentine Steak
I like to use T-Bone steak for this recipe but any thick-cut of beef will work nicely. Plan ahead as the marinating time is quite long. One large (16-ounce) steak serves four.
Ingredients
1 large T-bone steak (16-ounces or larger)
8 tablespoons extra virgin olive oil
4-5 fresh rosemary sprigs
3 garlic cloves, crushed
sea salt & freshly ground black pepper
Directions:
Place the steak in a shallow dish. Mix together the olive oil, rosemary and garlic and season with salt and pepper. Pour over the steak, cover and let stand in the refrigerator to marinate for 24-48 hours turning occasionally.
Remove steak from refrigerator 30 minutes prior to cooking.
Heat grill or broiler until it is very hot. Grill the meat to taste turning to cook the steak evenly on both sides. Remove from grill and allow to rest 6-10 minutes. Drizzle steak with a little balsamic vinegar and olive oil. Slice steak crosswise in thin strips to serve.
A 3-ounce serving of beef T-bone steak has 161 calories, 22 grams protein, 7.4 grams fat and no sugar or carbohydrate.
Parmesan Baked Fish
Ingredients:
4 each: 4-ounce fresh or frozen skinless salmon or other firm fish fillets, 3/4 to 1" thick
1/4 cup low-fat mayonnaise or salad dressing
2 tablespoons grated Parmesan cheese
1 tablespoon snipped fresh chives or sliced green onion
1 teaspoon Worcestershire sauce
Directions:
Thaw fish, if frozen. In a small bowl stir together mayonnaise, Parmesan cheese, chives and Worcestershire sauce. Set aside.
Preheat oven to 450 degrees. Rinse fish; pat dry with paper towels. Place fish in a greased 2-quart square or rectangular baking dish. Tuck under any thin edges. Spread mayonnaise mixture evenly over fish.
Bake, uncovered, in 450-degree oven for 12 to 15 minutes or until fish flakes easily when tested with a fork.
Nutrition: 302 calories. 22 grams fat (4 grams saturated). 25 grams protein, 0 carbs.
This mayonnaise-Parmesan topping is great on baked chicken too! Bake boneless-skinless chicken pieces 25 minutes, remove from oven and spread with mayonnaise mixture, return to oven to bake 15-minutes longer.
Quick & Delicious Low-Carb Poultry
Grilled Turkey Steaks
with Sweet Pepper-Citrus Salsa
4 turkey breast tenderloins (about 2 pounds total)
1/3 cup olive oil
1/4 cup lemon juice
1 teaspoon finely shredded orange peel
1/4 cup orange juice
2 teaspoons bottled minced garlic (4 cloves)
1/4 teaspoon salt
1/4 teaspoon pepper
1 recipe Sweet Pepper-Citrus Salsa
Directions:
Split each turkey breast tenderloin in half horizontally. Place turkey in resealable plastic bag set in a shallow dish. For marinade, in a small bowl combine oil, lemon juice, orange peel, orange juice, garlic, salt and pepper. Pour over turkey. Seal bag; turn to coat turkey. Marinate in the refrigerator for at least 2 hours or up to 4 hours, turning bag occasionally.
Drain turkey, reserving marinade. Place turkey on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes until turkey is tender and no longer pink (170F), turning once halfway through grilling and brushing with reserved marinade. Serve turkey with Sweet Pepper-Citrus Salsa.
Alternatively turkey may be cooked under a pre-heated broiler, turning once.
Sweet Pepper-Citrus Salsa: In a small bowl combine one 7-ounce jar roasted red sweet peppers, drained and chopped; 1 orange peeled, seeded and diced; 2 green onions sliced; 2 tablespoons balsamic vinegar and 1 tablespoon snipped fresh basil or 1 teaspoon dried basil, crushed. Cover and chill until ready to serve. Makes 1 1/2 cups salsa.
Serves 8. Per serving: 228 calories, 10 grams fat (1 gram saturated), 117 mg sodium 6 grams carbohydrate, 1 gram dietary fiber and 28 grams protein.
Papaya-Glazed Chicken
Ingredients:
2 1/2 - 3 pounds meaty chicken pieces (breast halves, thighs and drumsticks)
1/2 teaspoon seasoned salt
1 cup chopped peeled papaya
1 tablespoon frozen orange juice concentrate
1 tablespoon water
1/2 to 1 teaspoon curry powder
Directions:
If desired, remove skin from chicken. Place chicken in 3-quart rectangular baking dish. Sprinkle with seasoned salt. Bake in a 425F oven for 20 minutes.
Meanwhile, in a blender container or food processor bowl combine papaya, juice concentrate, the water and curry powder. Cover and blend or prcess until smooth.
Remove chicken from oven. Generously brush papaya mixture over chicken. Bake for 15 to 20 minutes more or until chicken is tender and no longer pink (170F for breasts; 180F for thighs and drumsticks), brushing occasionally with papaya mixture.
Serves 6. Per serving: 228 calories, 11 grams fat (3 saturated) 204mg sodium, 4 grams carbohydrate and 28 grams protein.
Mustard Baked Chicken
Ingredients:
2 1/2 - 3 pounds meaty chicken pieces (breast halves, thighs and drumsticks)
1/3 cup brown mustard
1 tablespoon cooking oil
1 tablespoon soy sauce
2 teasppoons heat-stable granular sugar substitute
Directions:
If desired, remove skin from chicken. Place chicken in a greased 3-quart rectangular baking dish. Bake in a 425F oven for 15 minutes.
Meanwhile, in a small bowl stir together mustard, oil, soy sauce, and sugar substitute.
Remove chicken from oven. Generously brush mustard mixture over chicken. Bake for 20 to 25 minutes more or until chick is tender and no longer pink (170F for breasts; 180F for thighs and drumsticks), brushing occasionally with mustard mixture.
Serves 6. Per serving: 259 calories, 14 grams fat (3 saturated), 409mg sodium, 4 grams carbohydrate and 29 grams protein.
Pepper-Lime Chicken
Ingredients:
2 1/2 - 3 pounds meaty chicken pieces (breast halves, thighs and drumsticks)
1 teaspoon finely shredded lime peel
1/4 cup lime juice
1 tablespoon cooking oil
1 teaspoon dried thyme or basil, crushed
1 teaspoon bottled minced garlic (2 cloves)
1/2 to 1 teaspoon black pepper
1/4 teaspoon salt
Directions:
Preheat broiler. If desired, remove skin from chicken. Place chicken, bone sides up, on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat for 20 minutes.
Meanwhile, for glaze, in a small bowl stir together lime peel, lime juice, oil, thyme, garlic, pepper and salt.
Brush chicken with glaze. Turn chicken; brush with more glaze. Broil for 5 to 15 minutes more or until chicken is tender and no longer pink (170F for breasts; 180F for thighs and drumsticks), brushing with the remaining glaze the last 5 minutes of broiling.
Serves 6. Per serving: 242 calories, 13 grams fat (3 saturated), 173mg sodium, 2 grams carbohydrate and 28 grams protein.
Keys-Style Citrus Chicken
Ingredients:
1 tablespoon butter or margarine
4 skinless, boneless chicken breast halves (about 1 1/4 pounds total)
2-3 cloves garlic, peeled and thinly sliced
1 teaspoon finely shredded lime peel
2 tablespoons lime juice
1/4 teaspoon ground ginger
1/8 teaspoon crushed red pepper
1 orange
Directions:
In a large skillet melt butter over medium-high heat. Add chicken and garlic; cook for 8 to 10 minutes or until chicken is tender and no longer pink (170F), turning chicken once and stirring garlic occasionally.
Meanwhile, in a small bowl combine lime peel, lime juice, ginger and crushed red pepper; set aside. Peel orange, reserving juice. Cut orange in half lengthwise; cut crosswise into slices. Add lime juice mixture and any reserved orange juice to chicken in skillet. Place orange slices on top of chicken. Cover and cook for 1 to 2 minutes or until heated through. Serve any reserved drippings over chicken.
Serves 4. Per serving: 199 calories, 6 grams fat (3 saturated), 99mg sodium and 29 grams protein.
Apple Glazed Turkey
Ingredients:
2 turkey breast tenderloins (about 1 pound total)
1 tablespoon lemon juice
1 tablespoon olive oil or cooking oil
2 teaspoons bottled minced garlic (4 cloves)
1/2 teaspoon seasoned salt
1/2 teaspoon dried sage, crushed
2 tablespoons apple jelly, melted
Directions:
Preheat broiler. Split each turkey tenderloin in half horizontally. Place turkey on the unheated roack of a broiler pan. In a small bowl combine lemon juice, oil, garlic, seasoned salt, and sage. Brush lemon mixture on both sides of each turkey piece.
Broil turkey 4 to 5 inches from the heat for 5 minutes. Turn turkey; broil for 2 minutes more. Brush turkey with apple jelly. Broil for 2 to 3 minutes more or until turkey is tender and no longer pink (170F).
Serves 4. Per serving: 192 calories, 5 grams fat (1 saturated), 247mg sodium, 8 grams carbohydrate and 27 grams protein.
Protein Recommendations: white meat poultry cooked dry and lightly seasoned, beef steak (if tolerated) grilled or broiled.
Remember to chew chew chew. Measure your portion (4-6 ounces) and eat only until you feel your pouch tighten. Remember, only 15 minutes per meal, so you'll have to work fast to chew your food completely. By now you should be out of any carb cycle you were in and perhaps you have lost a pound or two. You will have new confidence in your pouch and your ability to work the tool for your health and emotional well being.
Don't go hungry! Remember, you can eat as often as you want as long as it is solid protein, consumed without liquids and measured in 4-6 ounce portions.
Day 5 Recipes
Easy Lemon Chicken
Ingredients:
2 chicken breasts, halved
1/2 cup white wine
cooking spray
1 whole lemon, juiced
2 tablespoons butter or margarine
2 tablespoons flour
1 teaspoon lemon pepper seasoning
lemon slices for garnish
Directions:
Spray a large skillet with cooking spray. Add chicken to pan. Add wine, lemon juice and lemon pepper and cook over medium high heat until chicken is no longer pink in the center. Remove chicken from pan and keep warm under foil. Add butter and flour to juices in pan and cook on high 2 minutes, stirring constantly. Serve chicken with sauce. Garnish with lemon slices. Enjoy!
Serves four. Per serving: 150 calories, 14 grams protein, 7 grams fat and 3 grams carbohydrate.
Italian Stuffed Chicken
Ingredients:
1 medium chicken breast, boneless, skinless
1/4 cup Italian salad dressing, fat free
1/2 cup bread crumbs, Italian style
2 pieces mozzarella string cheese, low fat
olive oil flavored cooking spray
Directions:
Flatten chicken breast and dip into Italian salad dressing, coating thoroughly. Dredge chicken in breadcrumbs. Roll the chicken breast around one or two pieces of string cheese. Place in an ovenproof casserole dish coated with cooking spray.
Drizzle olive oil over the top of the chicken. Bake in a preheated 350F degree oven for 30-40 minutes.
Contributor's Note: You can vary this recipe according to your own taste. Marinate the chicken for about an hour if you want a spicier Italian taste. Or add a slice of ham before rolling up the chicken. Add some basil pesto or red pepper spread. Or change the type of cheese. Make it your own persona creation.
A serving, 1/2 of the breast, is 416 calories, 38 grams protein, 11 grams carbohydrate and 23 grams fat.
Florentine Steak
I like to use T-Bone steak for this recipe but any thick-cut of beef will work nicely. Plan ahead as the marinating time is quite long. One large (16-ounce) steak serves four.
Ingredients
1 large T-bone steak (16-ounces or larger)
8 tablespoons extra virgin olive oil
4-5 fresh rosemary sprigs
3 garlic cloves, crushed
sea salt & freshly ground black pepper
Directions:
Place the steak in a shallow dish. Mix together the olive oil, rosemary and garlic and season with salt and pepper. Pour over the steak, cover and let stand in the refrigerator to marinate for 24-48 hours turning occasionally.
Remove steak from refrigerator 30 minutes prior to cooking.
Heat grill or broiler until it is very hot. Grill the meat to taste turning to cook the steak evenly on both sides. Remove from grill and allow to rest 6-10 minutes. Drizzle steak with a little balsamic vinegar and olive oil. Slice steak crosswise in thin strips to serve.
A 3-ounce serving of beef T-bone steak has 161 calories, 22 grams protein, 7.4 grams fat and no sugar or carbohydrate.
Parmesan Baked Fish
Ingredients:
4 each: 4-ounce fresh or frozen skinless salmon or other firm fish fillets, 3/4 to 1" thick
1/4 cup low-fat mayonnaise or salad dressing
2 tablespoons grated Parmesan cheese
1 tablespoon snipped fresh chives or sliced green onion
1 teaspoon Worcestershire sauce
Directions:
Thaw fish, if frozen. In a small bowl stir together mayonnaise, Parmesan cheese, chives and Worcestershire sauce. Set aside.
Preheat oven to 450 degrees. Rinse fish; pat dry with paper towels. Place fish in a greased 2-quart square or rectangular baking dish. Tuck under any thin edges. Spread mayonnaise mixture evenly over fish.
Bake, uncovered, in 450-degree oven for 12 to 15 minutes or until fish flakes easily when tested with a fork.
Nutrition: 302 calories. 22 grams fat (4 grams saturated). 25 grams protein, 0 carbs.
This mayonnaise-Parmesan topping is great on baked chicken too! Bake boneless-skinless chicken pieces 25 minutes, remove from oven and spread with mayonnaise mixture, return to oven to bake 15-minutes longer.
Quick & Delicious Low-Carb Poultry
Grilled Turkey Steaks
with Sweet Pepper-Citrus Salsa
4 turkey breast tenderloins (about 2 pounds total)
1/3 cup olive oil
1/4 cup lemon juice
1 teaspoon finely shredded orange peel
1/4 cup orange juice
2 teaspoons bottled minced garlic (4 cloves)
1/4 teaspoon salt
1/4 teaspoon pepper
1 recipe Sweet Pepper-Citrus Salsa
Directions:
Split each turkey breast tenderloin in half horizontally. Place turkey in resealable plastic bag set in a shallow dish. For marinade, in a small bowl combine oil, lemon juice, orange peel, orange juice, garlic, salt and pepper. Pour over turkey. Seal bag; turn to coat turkey. Marinate in the refrigerator for at least 2 hours or up to 4 hours, turning bag occasionally.
Drain turkey, reserving marinade. Place turkey on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes until turkey is tender and no longer pink (170F), turning once halfway through grilling and brushing with reserved marinade. Serve turkey with Sweet Pepper-Citrus Salsa.
Alternatively turkey may be cooked under a pre-heated broiler, turning once.
Sweet Pepper-Citrus Salsa: In a small bowl combine one 7-ounce jar roasted red sweet peppers, drained and chopped; 1 orange peeled, seeded and diced; 2 green onions sliced; 2 tablespoons balsamic vinegar and 1 tablespoon snipped fresh basil or 1 teaspoon dried basil, crushed. Cover and chill until ready to serve. Makes 1 1/2 cups salsa.
Serves 8. Per serving: 228 calories, 10 grams fat (1 gram saturated), 117 mg sodium 6 grams carbohydrate, 1 gram dietary fiber and 28 grams protein.
Papaya-Glazed Chicken
Ingredients:
2 1/2 - 3 pounds meaty chicken pieces (breast halves, thighs and drumsticks)
1/2 teaspoon seasoned salt
1 cup chopped peeled papaya
1 tablespoon frozen orange juice concentrate
1 tablespoon water
1/2 to 1 teaspoon curry powder
Directions:
If desired, remove skin from chicken. Place chicken in 3-quart rectangular baking dish. Sprinkle with seasoned salt. Bake in a 425F oven for 20 minutes.
Meanwhile, in a blender container or food processor bowl combine papaya, juice concentrate, the water and curry powder. Cover and blend or prcess until smooth.
Remove chicken from oven. Generously brush papaya mixture over chicken. Bake for 15 to 20 minutes more or until chicken is tender and no longer pink (170F for breasts; 180F for thighs and drumsticks), brushing occasionally with papaya mixture.
Serves 6. Per serving: 228 calories, 11 grams fat (3 saturated) 204mg sodium, 4 grams carbohydrate and 28 grams protein.
Mustard Baked Chicken
Ingredients:
2 1/2 - 3 pounds meaty chicken pieces (breast halves, thighs and drumsticks)
1/3 cup brown mustard
1 tablespoon cooking oil
1 tablespoon soy sauce
2 teasppoons heat-stable granular sugar substitute
Directions:
If desired, remove skin from chicken. Place chicken in a greased 3-quart rectangular baking dish. Bake in a 425F oven for 15 minutes.
Meanwhile, in a small bowl stir together mustard, oil, soy sauce, and sugar substitute.
Remove chicken from oven. Generously brush mustard mixture over chicken. Bake for 20 to 25 minutes more or until chick is tender and no longer pink (170F for breasts; 180F for thighs and drumsticks), brushing occasionally with mustard mixture.
Serves 6. Per serving: 259 calories, 14 grams fat (3 saturated), 409mg sodium, 4 grams carbohydrate and 29 grams protein.
Pepper-Lime Chicken
Ingredients:
2 1/2 - 3 pounds meaty chicken pieces (breast halves, thighs and drumsticks)
1 teaspoon finely shredded lime peel
1/4 cup lime juice
1 tablespoon cooking oil
1 teaspoon dried thyme or basil, crushed
1 teaspoon bottled minced garlic (2 cloves)
1/2 to 1 teaspoon black pepper
1/4 teaspoon salt
Directions:
Preheat broiler. If desired, remove skin from chicken. Place chicken, bone sides up, on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat for 20 minutes.
Meanwhile, for glaze, in a small bowl stir together lime peel, lime juice, oil, thyme, garlic, pepper and salt.
Brush chicken with glaze. Turn chicken; brush with more glaze. Broil for 5 to 15 minutes more or until chicken is tender and no longer pink (170F for breasts; 180F for thighs and drumsticks), brushing with the remaining glaze the last 5 minutes of broiling.
Serves 6. Per serving: 242 calories, 13 grams fat (3 saturated), 173mg sodium, 2 grams carbohydrate and 28 grams protein.
Keys-Style Citrus Chicken
Ingredients:
1 tablespoon butter or margarine
4 skinless, boneless chicken breast halves (about 1 1/4 pounds total)
2-3 cloves garlic, peeled and thinly sliced
1 teaspoon finely shredded lime peel
2 tablespoons lime juice
1/4 teaspoon ground ginger
1/8 teaspoon crushed red pepper
1 orange
Directions:
In a large skillet melt butter over medium-high heat. Add chicken and garlic; cook for 8 to 10 minutes or until chicken is tender and no longer pink (170F), turning chicken once and stirring garlic occasionally.
Meanwhile, in a small bowl combine lime peel, lime juice, ginger and crushed red pepper; set aside. Peel orange, reserving juice. Cut orange in half lengthwise; cut crosswise into slices. Add lime juice mixture and any reserved orange juice to chicken in skillet. Place orange slices on top of chicken. Cover and cook for 1 to 2 minutes or until heated through. Serve any reserved drippings over chicken.
Serves 4. Per serving: 199 calories, 6 grams fat (3 saturated), 99mg sodium and 29 grams protein.
Apple Glazed Turkey
Ingredients:
2 turkey breast tenderloins (about 1 pound total)
1 tablespoon lemon juice
1 tablespoon olive oil or cooking oil
2 teaspoons bottled minced garlic (4 cloves)
1/2 teaspoon seasoned salt
1/2 teaspoon dried sage, crushed
2 tablespoons apple jelly, melted
Directions:
Preheat broiler. Split each turkey tenderloin in half horizontally. Place turkey on the unheated roack of a broiler pan. In a small bowl combine lemon juice, oil, garlic, seasoned salt, and sage. Brush lemon mixture on both sides of each turkey piece.
Broil turkey 4 to 5 inches from the heat for 5 minutes. Turn turkey; broil for 2 minutes more. Brush turkey with apple jelly. Broil for 2 to 3 minutes more or until turkey is tender and no longer pink (170F).
Serves 4. Per serving: 192 calories, 5 grams fat (1 saturated), 247mg sodium, 8 grams carbohydrate and 27 grams protein.
Day 4 (5 Day Pouch Test)
Day 4: Firm Protein
Protein Recommendations: ground meat (beef, turkey, lamb) cooked dry and lightly seasoned, shellfish, scallops, lobster steamed and seasoned only with lemon, salmon or halibut steaks, grilled and lightly seasoned.
By now you should be experiencing that familiar tightness that will reassure you that your pouch is working. Remember to drink plenty of water between meals. Take some time to meditate and rediscover the wonder of your pouch. Often we don't like that uncomfortable tightness of the pouch, which is why we gradually move toward slider foods that don't make us uncomfortable. It is always my preference to eat moist protein so I don't get uncomfortable, but doing so allows me to consume more than I should. Rediscovering the pouch with this 5-day plan reminds me of how the tool really works. I hope by now you are rediscovering your tool and enjoying the hope and excitement because your pouch still works.
Recipes for Day 4
Baked Halibut with Herbs
Ingredients:
2 6-oz halibut steaks or fillets
1/4 cup dry white wine or low sodium chicken stock
1 lemon, zested and juiced
3 medium cloves garlic, pressed
2 tablespoons capers
2 tablespoons chopped fresh parsley
1 tablespoons chopped fresh tarragon
1 tablespoons chopped fresh chives
salt and pepper to taste
Directions:
Preheat oven to 450. Place the fish in a baking dish just large enough to hold them, and add remaining ingredients. Cover, and bake until done, about 15 minutes; don't overcook. Serve at once, pouring the pan juices over the fish.
Halibut is 40 calories per ounce and 7 grams of protein per ounce. It is rich in tryptophan, selenium, vitamin B3 (niacin), phosphorus and magnesium.
Herbed Scallops
Ingredients:
5 oz. scallops
1/2 clove minced garlic
1/2 tablespoon butter or margarine
2 tablespoons minced onion
1 scallion minced
1 teaspoon minced fresh parsley
1 tablespoon lemon juice
salt and pepper to taste
pinch dried tarragon
Directions:
Saute onion, garlic and scallion in butter. Add scallops, salt and pepper. Add herbs. Cook 5 minutes or until scallops are opaque. Do not over cook. Add lemon juice. Serve warm. Enjoy!
Serves two. Per serving: 88 calories, 12 grams protein, 3 grams fat (2 saturated) and 2 grams carbohydrate.
Mediterranean Turkey Patties
Ingredients:
2 1/4 lbs. ground turkey
1/2 cup finely minced yellow onion
3 tablespoons fresh minced cilantro
1 large clove garlic, minced
4 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon coarse salt
1 teaspoon freshly ground pepper
1/2 teaspoon cayenne pepper
1/4 teaspoon ground allspice
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
2 tablespoons extra virgin olive oil
Combine all ingredients, except olive oil, in a large bowl until well blended (can be refrigerated in a covered container for several hours or overnight). Form the turkey mixture into 6 patties. Heat a large skillet over medium-high heat. Add the olive oil and swirl the pan to coat the bottom evenly. Add the turkey patties and saute for 4-5 minutes on each side. To serve, place a turkey patty on each of six dinner plates and top with a dollop of Greek Yogurt and Cucumber Dip, if desired.
Serves six. Per serving: 298 calories, 30 grams protein, 19 grams fat (4 saturated) and 1 gram carbohydrate.
Cajun Shrimp
This is an easy recipe. You can substitute a ready-made Cajun spice blend for the custom spice blend here. Use 2-3 tablespoons of a ready-made blend, but be aware of increased sodium content and MSGs.
Ingredients:
1 1/2 pounds large shrimp, peeled and deveined
1 teaspoon paprika
3/4 teaspoon dried thyme
3/4 teaspoon dried oregano
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground red pepper (1/4 to 1/2 teaspoons)
1 tablespoon vegetable oil
Combine first 8 ingredients in a large zip-top plastic bag; seal bag and shake to coat. Heat oil in a large nonstick skillet over medium-high heat until hot. Add shrimp; sauté 4 minutes or until shrimp are done.
Per 5 ounce serving: 215 calories, 35 grams protein, 6 grams fat and 2 grams carbohydrate. Rich inVitamin B12, zinc and Niacin.
Salisbury Steak
We provide three ground meat options to suit your personal taste.
Ingredients:
1 pound ground meat of your choice
1/3 cup dry breadcrumbs
1/2 teaspoon salt
1/4 teaspoon pepper
1 egg
1 large onion, sliced
1 can (10 1/2 ounces) condensed beef broth
1 can (4 ounces) mushrooms, drained
2 tablespoons cold water
2 teaspoons cornstarch
Directions
Mix ground beef, breadcrumbs, salt, pepper and egg: shape into 4 oval patties, each about 3/4 inch thick. Cook patties in 10-inch skillet over medium heat, turning occasionally until brown, about 10 minutes. Drain excess fat from skillet. Add onion, broth and mushrooms. Heat to boiling: reduce heat. Cover and simmer about 10 minutes.
Remove patties to a plate, tent with foil to keep warm. Heat onion mixture to boiling. In a small bowl whisk together water and cornstarch. Stir into onion mixture whisking to prevent lumps. Bring to a boil and continue whisking for 1 minute as mixture thickens. Serve sauce over meat patties.
Per serving using extra lean ground beef: 321 calories, 27 grams protein, 21 grams fat (8 saturated), 6 grams carbohydrate and 1 gram dietary fiber.
Per serving using lean ground pork: 354 calories, 24 grams protein, 25 grams fat (9 saturated), 6 grams carbohydrate and 1 gram dietary fiber.
Per serving using ground turkey: 225 calories, 25 grams protein, 11 grams fat (3 saturated), 6 grams carbohydrate and 1 gram dietary fiber.
Protein Recommendations: ground meat (beef, turkey, lamb) cooked dry and lightly seasoned, shellfish, scallops, lobster steamed and seasoned only with lemon, salmon or halibut steaks, grilled and lightly seasoned.
By now you should be experiencing that familiar tightness that will reassure you that your pouch is working. Remember to drink plenty of water between meals. Take some time to meditate and rediscover the wonder of your pouch. Often we don't like that uncomfortable tightness of the pouch, which is why we gradually move toward slider foods that don't make us uncomfortable. It is always my preference to eat moist protein so I don't get uncomfortable, but doing so allows me to consume more than I should. Rediscovering the pouch with this 5-day plan reminds me of how the tool really works. I hope by now you are rediscovering your tool and enjoying the hope and excitement because your pouch still works.
Recipes for Day 4
Baked Halibut with Herbs
Ingredients:
2 6-oz halibut steaks or fillets
1/4 cup dry white wine or low sodium chicken stock
1 lemon, zested and juiced
3 medium cloves garlic, pressed
2 tablespoons capers
2 tablespoons chopped fresh parsley
1 tablespoons chopped fresh tarragon
1 tablespoons chopped fresh chives
salt and pepper to taste
Directions:
Preheat oven to 450. Place the fish in a baking dish just large enough to hold them, and add remaining ingredients. Cover, and bake until done, about 15 minutes; don't overcook. Serve at once, pouring the pan juices over the fish.
Halibut is 40 calories per ounce and 7 grams of protein per ounce. It is rich in tryptophan, selenium, vitamin B3 (niacin), phosphorus and magnesium.
Herbed Scallops
Ingredients:
5 oz. scallops
1/2 clove minced garlic
1/2 tablespoon butter or margarine
2 tablespoons minced onion
1 scallion minced
1 teaspoon minced fresh parsley
1 tablespoon lemon juice
salt and pepper to taste
pinch dried tarragon
Directions:
Saute onion, garlic and scallion in butter. Add scallops, salt and pepper. Add herbs. Cook 5 minutes or until scallops are opaque. Do not over cook. Add lemon juice. Serve warm. Enjoy!
Serves two. Per serving: 88 calories, 12 grams protein, 3 grams fat (2 saturated) and 2 grams carbohydrate.
Mediterranean Turkey Patties
Ingredients:
2 1/4 lbs. ground turkey
1/2 cup finely minced yellow onion
3 tablespoons fresh minced cilantro
1 large clove garlic, minced
4 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon coarse salt
1 teaspoon freshly ground pepper
1/2 teaspoon cayenne pepper
1/4 teaspoon ground allspice
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
2 tablespoons extra virgin olive oil
Combine all ingredients, except olive oil, in a large bowl until well blended (can be refrigerated in a covered container for several hours or overnight). Form the turkey mixture into 6 patties. Heat a large skillet over medium-high heat. Add the olive oil and swirl the pan to coat the bottom evenly. Add the turkey patties and saute for 4-5 minutes on each side. To serve, place a turkey patty on each of six dinner plates and top with a dollop of Greek Yogurt and Cucumber Dip, if desired.
Serves six. Per serving: 298 calories, 30 grams protein, 19 grams fat (4 saturated) and 1 gram carbohydrate.
Cajun Shrimp
This is an easy recipe. You can substitute a ready-made Cajun spice blend for the custom spice blend here. Use 2-3 tablespoons of a ready-made blend, but be aware of increased sodium content and MSGs.
Ingredients:
1 1/2 pounds large shrimp, peeled and deveined
1 teaspoon paprika
3/4 teaspoon dried thyme
3/4 teaspoon dried oregano
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground red pepper (1/4 to 1/2 teaspoons)
1 tablespoon vegetable oil
Combine first 8 ingredients in a large zip-top plastic bag; seal bag and shake to coat. Heat oil in a large nonstick skillet over medium-high heat until hot. Add shrimp; sauté 4 minutes or until shrimp are done.
Per 5 ounce serving: 215 calories, 35 grams protein, 6 grams fat and 2 grams carbohydrate. Rich inVitamin B12, zinc and Niacin.
Salisbury Steak
We provide three ground meat options to suit your personal taste.
Ingredients:
1 pound ground meat of your choice
1/3 cup dry breadcrumbs
1/2 teaspoon salt
1/4 teaspoon pepper
1 egg
1 large onion, sliced
1 can (10 1/2 ounces) condensed beef broth
1 can (4 ounces) mushrooms, drained
2 tablespoons cold water
2 teaspoons cornstarch
Directions
Mix ground beef, breadcrumbs, salt, pepper and egg: shape into 4 oval patties, each about 3/4 inch thick. Cook patties in 10-inch skillet over medium heat, turning occasionally until brown, about 10 minutes. Drain excess fat from skillet. Add onion, broth and mushrooms. Heat to boiling: reduce heat. Cover and simmer about 10 minutes.
Remove patties to a plate, tent with foil to keep warm. Heat onion mixture to boiling. In a small bowl whisk together water and cornstarch. Stir into onion mixture whisking to prevent lumps. Bring to a boil and continue whisking for 1 minute as mixture thickens. Serve sauce over meat patties.
Per serving using extra lean ground beef: 321 calories, 27 grams protein, 21 grams fat (8 saturated), 6 grams carbohydrate and 1 gram dietary fiber.
Per serving using lean ground pork: 354 calories, 24 grams protein, 25 grams fat (9 saturated), 6 grams carbohydrate and 1 gram dietary fiber.
Per serving using ground turkey: 225 calories, 25 grams protein, 11 grams fat (3 saturated), 6 grams carbohydrate and 1 gram dietary fiber.
Day 3 (5 Day Pouch Test)
Day 3: Soft Protein
The next three days you get to eat as much as you want as often as you want! Ahhh, but there's a catch: it has to be solid protein and you only get 15 minutes each time you sit down to eat. No drinking 30 minutes before or after meals and no drinking with your food. A dry pouch will hold your soft protein longer helping your to feel full and fed longer.
Protein Recommendations: canned fish (tuna or salmon) mixed with lemon and seasoned with salt and pepper, eggs cooked as desired seasoned with salt pepper and/or salsa, fresh soft fish (tilapia, sole, orange roughy), baked or grilled, and lightly seasoned.
Recipes for Day 3
Newbie Coddled Egg for One
Ingredients:
4 cups water
1/4 teaspoon salt
1 large egg
Directions:
Bring water to full boil in saucepan over high heat. Add salt and stir. Carefully crack egg and add to water. Remove pan from heat. Cover and let sit for 6 minutes.
Contributor's note: Coddled eggs are what helped me get through the newbie stage. My tender pouch tolerated them much better than scrambled.
Serves 1. Per serving: 66 calories, 5 grams protein, 4 grams fat (1 saturated) and 1 gram carbohydrate.
Turkey Bacon & Egg Oven Omlette
Ingredients:
12 slices of turkey bacon
6 slices of fat free American cheese
8 eggs
1 cup 1% milk
cooking spray
Directions:
Cut cheese slices into halves, arrange in bottom of a lightly sprayed 9-inch pie pan. Beat together eggs and milk, in medium bowl. Add 6 slices of cooked chopped bacon. Pour egg mixture over cheese and bake in pre-heated 350F degree oven for 30 minutes. Remove omelet from oven and top with remaining 6 slices of cooked crumbled bacon. Cook for 10 minutes longer. Let omelet stand 5 minutes before cutting.
Contributor's note: I microwave my bacon to make it crispy. If you don't like turkey bacon regular will work, but watch out for extra fat content.
Serves 6. Per serving: 203 calories, 18 grams protein, 6 grams carbohydrate and 12 grams of fat (4 saturated).
Parmesan Tuna Patties
Ingredients:
1 (6 3/4-oz) can albacore tuna
1 tablespoon mayonnaise
1 large egg
2 tablespoons Parmesan cheese
2 tablespoons ground Flaxmeal
1 dash garlic powder
1 dash onion powder
1 dash salt
Directions:
Drain tuna. Blend all ingredients in a medium size bowl and form into patties. Fry in oil (I use olive oil, but you may use cooking spray) until brown on edges. Turn. Fry until done.
Editor's Note: Flaxmeal, made of ground flaxseed, is rich in omega-3 fatty acids which appear to help lower the risk of heart disease. Flaxseed adds a mild nutty flavor to foods and should be included regularly in a healthy diet.
Weight loss surgery patients should use ground Flaxmeal rather than flaxseed for digestibility reasons.
Recipe serves four. Per serving: 284 calories, 32 grams protein, 15 grams fat (3 saturated) and 4 grams carbohydrate.
Baked Tilapia
Ingredients:
2 (4-oz) tilapia filets
1 egg white
1 teaspoon Old Bay Seasoning
2 tablespoons Italian seasoned breadcrumbs, divided
2 (1-oz) slices low fat Swiss cheese
cooking spray
Directions:
Preheat oven to 375 degrees (F). Rinse fish and pat dry. Beat the egg white with the Old Bay Seasoning. Coat the filet in the seasoned egg. Sprinkle half a tablespoon of breadcrumbs on one side of the filet. Lay the filet, crumb side down, on a baking sheet that has been lined with foil and coated with cooking spray. Place a slice of cheese on top of the filet and sprinkle the remaining half-tablespoon of breadcrumbs on top of the fish. Repeat with the other filet. Spray the tops of the fish with more coking spray, but be careful not to blast the bread crumbs all over with the gust of air! Bake for 20 minutes. This is one of my favorites!
Serves two. Per serving: 235 calories, 31 grams protein, 9 grams fat (5 saturated) 6 grams carbohydrate and a trace of dietary fiber.
The next three days you get to eat as much as you want as often as you want! Ahhh, but there's a catch: it has to be solid protein and you only get 15 minutes each time you sit down to eat. No drinking 30 minutes before or after meals and no drinking with your food. A dry pouch will hold your soft protein longer helping your to feel full and fed longer.
Protein Recommendations: canned fish (tuna or salmon) mixed with lemon and seasoned with salt and pepper, eggs cooked as desired seasoned with salt pepper and/or salsa, fresh soft fish (tilapia, sole, orange roughy), baked or grilled, and lightly seasoned.
Recipes for Day 3
Newbie Coddled Egg for One
Ingredients:
4 cups water
1/4 teaspoon salt
1 large egg
Directions:
Bring water to full boil in saucepan over high heat. Add salt and stir. Carefully crack egg and add to water. Remove pan from heat. Cover and let sit for 6 minutes.
Contributor's note: Coddled eggs are what helped me get through the newbie stage. My tender pouch tolerated them much better than scrambled.
Serves 1. Per serving: 66 calories, 5 grams protein, 4 grams fat (1 saturated) and 1 gram carbohydrate.
Turkey Bacon & Egg Oven Omlette
Ingredients:
12 slices of turkey bacon
6 slices of fat free American cheese
8 eggs
1 cup 1% milk
cooking spray
Directions:
Cut cheese slices into halves, arrange in bottom of a lightly sprayed 9-inch pie pan. Beat together eggs and milk, in medium bowl. Add 6 slices of cooked chopped bacon. Pour egg mixture over cheese and bake in pre-heated 350F degree oven for 30 minutes. Remove omelet from oven and top with remaining 6 slices of cooked crumbled bacon. Cook for 10 minutes longer. Let omelet stand 5 minutes before cutting.
Contributor's note: I microwave my bacon to make it crispy. If you don't like turkey bacon regular will work, but watch out for extra fat content.
Serves 6. Per serving: 203 calories, 18 grams protein, 6 grams carbohydrate and 12 grams of fat (4 saturated).
Parmesan Tuna Patties
Ingredients:
1 (6 3/4-oz) can albacore tuna
1 tablespoon mayonnaise
1 large egg
2 tablespoons Parmesan cheese
2 tablespoons ground Flaxmeal
1 dash garlic powder
1 dash onion powder
1 dash salt
Directions:
Drain tuna. Blend all ingredients in a medium size bowl and form into patties. Fry in oil (I use olive oil, but you may use cooking spray) until brown on edges. Turn. Fry until done.
Editor's Note: Flaxmeal, made of ground flaxseed, is rich in omega-3 fatty acids which appear to help lower the risk of heart disease. Flaxseed adds a mild nutty flavor to foods and should be included regularly in a healthy diet.
Weight loss surgery patients should use ground Flaxmeal rather than flaxseed for digestibility reasons.
Recipe serves four. Per serving: 284 calories, 32 grams protein, 15 grams fat (3 saturated) and 4 grams carbohydrate.
Baked Tilapia
Ingredients:
2 (4-oz) tilapia filets
1 egg white
1 teaspoon Old Bay Seasoning
2 tablespoons Italian seasoned breadcrumbs, divided
2 (1-oz) slices low fat Swiss cheese
cooking spray
Directions:
Preheat oven to 375 degrees (F). Rinse fish and pat dry. Beat the egg white with the Old Bay Seasoning. Coat the filet in the seasoned egg. Sprinkle half a tablespoon of breadcrumbs on one side of the filet. Lay the filet, crumb side down, on a baking sheet that has been lined with foil and coated with cooking spray. Place a slice of cheese on top of the filet and sprinkle the remaining half-tablespoon of breadcrumbs on top of the fish. Repeat with the other filet. Spray the tops of the fish with more coking spray, but be careful not to blast the bread crumbs all over with the gust of air! Bake for 20 minutes. This is one of my favorites!
Serves two. Per serving: 235 calories, 31 grams protein, 9 grams fat (5 saturated) 6 grams carbohydrate and a trace of dietary fiber.
5 Day Pouch Test (Days 1 & 2)
Days 1 & 2: Liquid Protein
Low-Carb protein shakes, broth, clear or cream soups, sugar-free gelatin and pudding.
Recipes for Days 1 & 2
The first two days are all liquids. You can have as many low-carb protein shakes as you like to satisfy hunger or cravings. In addition drink at least six 8-ounce glasses of water each day. The purpose of all liquids is to break any snacking, grazing or processed carbohydrate habits. In addition the liquids will work to cleanse your system and prepare you for the following three days.
Try to reduce your caffeine intake as well, but do not stop caffeine cold turkey or you will feel sick and frustrated potentially losing the desire to continue with the pouch test.
It is very important to drink a minimum of 64 ounces of water each day. This will prevent dehydration, will help curb cravings and will flush your body of toxins and fat. Sufficient water intake
improves kidney function and cell processes.
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