Let's Boost Metabolism!

Long time no see, huh?

I know. I have recently begun my intensive Swiss-German classes. Man, it is seriously “intensive”. Attend the classes from 8.30am to 12pm, then join conversation groups (or go out with the group at night-why? Because a few drinks make you native German speaker.) Do the exercises (don’t laugh), finish the homework (hey stop it!), listen listen listen, talk talk talk, practice practice practice. Sleep.

I seriously started to speak in Swiss German in my dreams.

Anyway, after realizing it is already mid-April (April 1^st = Begin Shedding Weight), I returned back to my 1.5 hour exercise plan. Running + Weight Lifting, 5 days a week.

Also we need to boost our metabolism. But how? I know, continue reading.

Always my number 1: By 10 a.m. every single day eat 10 grams of high quality protein (1 egg has about 6 grams) to kick start your metabolism (and yes, lazy Sundays are included as well). 

Always remember: Waiting to eat your first meal of the day, let’s say waiting for an 11 a.m. brunch, will throw your metabolism OFF for the rest of the day. 

Do not shut off your metabolism. So eat 4-6 times per day. Smaller, balanced meals. Do not get fooled by your scale, after skipping meals. Eat something no later than every 4 hours. Adverse means shutting down your metabolism to prepare for a period of starvation.

Forget about counting the calories. Pay attention to the food labels. Not just the calories. Read them! Eat REAL foods. Don’t buy if something has additional sugar. (Oh yes my shopping time got doubled after gaining this habit. Merci Vielmals, Mösyö Dukan!) Be very, very careful to check any product that has claims to be "low fat" or "fat free" or “light”. I usually skip them. Because many of them are loaded with added sugars and starches to make up with the taste and texture. Also, watch out the “food label cheating”. They are sometimes written by portion sizes (not per 100 grams), which makes the values smaller. If they are written for only 30 grams and it says 3 grams fat, be aware that you are getting 10% fat per portion.

Exercise. But not too much cardio. Too much cardio will burn muscle tissue. Although they are doing cardio for loooong hours, some runners can’t figure out why those last 4-5 extra kilograms don’t melt away. 

A better way to boost metabolism through exercise is to start a strength-training routine. Warm up with 5-10 minutes of light cardio. Then choose 1-2 exercises for each muscle group and do 1-3 sets of 8-16 repetitions of each exercise. 

Drink green tea and lots of water.

Eat one green apple a day.

Don’t forget the “stairs” rule. Just forget about the elevators and escalators.

And remember: Your own body is the only piece of exercise equipment you need.

Cheers!

The Dukan Diet. What Did You Hear and What Did I Read?

“It isn’t a complicated diet so there is no need to complicate it… You have to read the book constantly so you remember what you are doing.  It’s not rocket science and it does work.”

Done.

As an old Dukanian, I always get some questions and I always hear things about the diet, which are NOT officially true.

I am not his lawyer, for sure. I don’t care who says what.

I just care this: Did it work for me? Exactly. Did it work for my husband? Yes, like crazy. Are we feeling and looking better? Yes. Are we healthier? The paperwork we got from our doctor before the diet and after the diet shows clearly that we are healthier.

So, why did The Dukan Diet work for me? Why (maybe) it didn’t work for you or for someone you know?

Because first of all, we have read the book before giving the start. The only thing you can NOT miss is reading the book. Otherwise, this diet is completely useless. We have spent too much time to learn and more important, UNDERSTAND every single detail and the logic of this diet. We learnt who Pierre Dukan is.We have read it again and again, anytime we got stuck. We let the book convince us that calorie counting has NOTHING to do with weight loss. We believed in his 20 odd years of research.

Because we did the test in the official website. We had learnt how long we needed to do each phase, ACCORDING TO OUR HEIGHT, OUR WEIGHT AND OUR HEALTHY WEIGHT. Because we had learnt from the book that this diet has 4 phases. We didn’t go to the grocery store, buy a whole chicken and some yogurt and then begin the diet.

Because we did what exactly he says in the book. We didn’t listen what the others say. We followed the pages of the book, not the other people.

Because we ate what he suggests in the book. We did not eat what the others talk about. We did not eat the same thing every single day. We used oat bran. We made the recipes in the book. We spent a lot of time to cook. We enjoyed.

Because we ran 30 minutes and we spent an additional 30 minutes weight lifting 4-5 times a week. We did the exercises which the book suggests. We skipped the elevators and the escalators.

Because we were aware of that anytime we begin to feel bad, feel sick or had no energy, Dukan encourages us to take a daily multivitamin with minerals, to help us not to give up. Didn't we cheat? Of course we cheated! But then, we returned back to the rules. We knew that it is not over. We knew that cheating will slow down our weight loss, but we didn't want to let it go. We just didn’t force our body to do more than it can.

Because we kept following our health records, as the book suggests.  We followed our fat mass and our muscle mass.

Because we followed all the instructions he gives in the book to not to give up and stay motivated. Because the book taught us that we could do this diet ONLY 2 times in our lifetime and for LIMITED time which the test gave us. So if you give up, you are done. You can’t begin again and again. This is NOT HEALTHY. That’s why the book keeps you motivated-so you do NOT give up, even if you reach to your goal earlier than the planned time. If you give up, it is your choice to begin again. So anytime you gain weight, you can’t begin Dukan.

Because we didn’t listen the others, talking about Dr. Dukan’s another “going to jail” story, another fine, another penalty, this and that. Instead, we kept ourselves busy with learning new cooking techniques, new recipes. We made our own ice-cream and our own chocolates. We made our own gummy bears. Because our best bet was to make your own creative recipes and stay motivated; instead of listening the others, probably the failed ones.

Because we were aware of how people fail while “Dukaning”… and then, for sure, begin speaking crap. If you give up after a week, after 2 weeks, after 6 weeks, depending on the determined time for you to continue Dukaning, you of course gain that weight back. Because you didn’t reach to the end point. You gave up. This is a trade-off. Sorry.

Because we were aware of some of the (moreover, we had met some) dietitians assume their work is done once you've slimmed down. Who cares if there is something uncomfortable or unethical about having to face patients again six months later when their weight has returned, right?

Because we spent time to make a research about Dukan and low carb lifestyles, instead of blindly listening the other’s opinions or recommendations. Because “science finds” something different every single day.

“But Dr. Dukan has lost his license.” So what? Have you heard it or have you read about it? Do you know why? “Because his diet is bad.”

Oh man come on, please. “In January, the doctor recommended that students in their last two years of high school be awarded extra marks if they maintained an acceptable Body Mass Index (BMI), a measure of body fat based on height and weight. Doctors who have lodged complaints against Dukan said he failed to take into account "possible repercussions on young girls who are already overweight or have a tendency towards anorexia. He faces an ethical hearing within the next six months, according to BBC. If found guilty, he could be reprimanded or struck off the medical register in France completely, BBC reported.”

Anything to do with the diet here? No. OK.

I could not find about any relationship between American Health Association and Dukan or American Heart Association and Dukan. But the British Dietitic Association voted it "the worst celebrity diet of 2011".

I was on Dukan diet for 4 months, and my husband for 5.5. I lost 9 kilograms (20 pounds) and my husband lost 15 kilograms (33 pounds). We had lost more than our goal and we didn’t gain any weight since we finished Dukan.

I am feeling great, he is feeling great. We changed all our eating habits, as well as our wardrobe.

Ending words are from Dr. Oz: Celebrity health expert Dr. Mehmet Oz told a "Good Morning! Arizona" television audiences that he was initially unconvinced by the diet, before having a sit-down chat with Dukan. "By the time you're done with his program, you can eat whatever you want -- literally whatever you desire -- except one day a week," he said. "One day a week, he wants you back on the strict diet. If you do that, he says you will not gain weight.”

Read. Obey the rules. Stay healthy, motivated and take the stairs!

Cheers!

I Am Announcing The Best Diet Secrets!

01.04. Welcome April!

How much time left to wear bikinis, sir? 2 months? 3 months?

For how long, we have been eating chocolates (Chocolate Foreveeeer!)? Since October? (Sorry, not me this time, Dukan made me survive this year) ;)

I have ordered my brand new bathroom scale already. Latest technology. As if it is going to make me lose weight any time I step on it… (Sigh)

OK. So I have been spending some time on one of the books of Dr.Oz. “You: On a Diet”. It is about waist management. He is trying to convince you that the point that you need to focus on is not your weight, but your waist size, which best indicates if you are storing too much fat.

Of course a big true. But what do you mean? Get rid of the scales and buy measuring tapes? Measure your waist every week?

Not my cup of tea. Especially for a person like me, who steps on the scale every 3 days.

But thanks, I am now convinced that the ideal waist size is not 60cm, if you are not planning to be a VS Angel. And one point that I have picked is that some antioxidant and anti-inflammatory foods, such as green tea, beer (seriously, but come on not liters of beer) and coffee (yay!) prevent the inflammation, so that gaining weight, which excess fat causes.

This was so interesting: If you are depressed; you tend to eat more sugar, if you are stressed out; you tend to eat salty stuff, if you are angry; you tend to eat crispy foods, if you feel anxious of worried about something; you tend to eat sweet and soft foods like ice-cream, pudding or custard. If you feel lonely or got disappointed about your sexual life; you want to eat pastry, the foods which make you feel full!

Hmm. Let’s pay attention next time.

One more point. Turkey! Eating a few slices of turkey makes you feel fuller than the other cold cuts. It also prevents your carb cravings. Totally true. Smoked turkey was my best of best friend during Dukan.

…and of course sweet cravings! Dr. Oz suggests eating fruits with cinnamon. Cinnamon is the cheater! It fools the body. Whenever you eat some cinnamon, your body “thinks” your each cell is enjoying the dessert you are eating.

I don’t like cinnamon. But a piece of dark chocolate does the job as well. (Plus, the happiness!)

Anyway, I am not a fan of Dr. Oz. I just wanted to share some points which were interesting for me.

Closing words are from Mösyö Dukan today: “I couldn't stand the idea of putting people on a diet for life. That would be impossible - there is far too much pleasure to be had in eating!”

Oh man… I love him!

See y’all soon!

Yum Yum Tofu Nachos (Are You Serious?!)

Because of having a love-love relationship with nachos, I had to find a way to eat it during Dukan. As a corn starch opposer (“eating calories” with a little nutritional benefit), there was NO way for me to use it. So I was desperately in need of something which I can make it taste as I wish, low in carbs and high in protein.

Voilà! Tofu!

There are two major type of tofu which you can find in a supermarket. Silken tofu, and regular tofu.

Silken tofu is usually used for making smoothies and shakes, blending with fruits (usually with bananas and berries), honey and ice cubes. It is also used in salad dressings to give a rich, creamy texture. You need to be very gentle while using silken tofu.

Regular tofu is easier to work with –for me-. You can spice it up in many ways and it can be anything as you want it to be!

For many recipes, firm tofu was OK for me but I am trying to use the extra-firm one, which is easier to slice. Both of them are still easy to break up. If you can’t find extra-firm tofu, you can keep the firm one in the freezer for an hour and then work with it.

Anyway, let’s talk about nachos!

I used pressed tofu in this recipe, -to give it a try- which has a softer texture than the extra firm one. Drain and rinse the tofu and let it stay on paper towels for a few minutes. Then press out the excess water in tofu. (If you are not going to use all the brick, keep the liquid which tofu comes in, so that you can keep the rest in that liquid.) 

Slice the tofu in any shape you feel like. I usually make triangles or rectangles for nachos and cubes for croutons. You can marinade the slices in let’s say soy sauce or in any other sauce for 15 minutes at this point. I usually don’t marinade for nachos. 

Pre-heat your oven to 180°C. Put a layer of baking sheet or silicone sheet (better) in your baking tray. Place the tofu slices by leaving some space between them and sprinkle some sea salt. Don’t use any spices before tofu goes a little golden brown-the spices burn easily. 

Bake for about 20 minutes or so, until one side becomes golden brown and flip the slices. Depending on the thickness, they will shrink and get chewier. Try to flip them as many times as you can, until the tofu becomes as you like. We sometimes prefer chewier, sometimes wait till it becomes crispier. In both ways, they have a good bite! 

You can add your spices now. I usually prefer cheyenne pepper, onion powder and garlic powder.

At the same time, stir-fry your choice of meat. I used low-fat wurst this time, but ground meat or ground chicken does a great job as well! I usually use spices (lemon pepper on ground chicken, Cajun on ground meat etc.), soy sauce or any other black sauce at this point. 

On a plate or a baking sheet, place a layer of baked tofu chips, sprinkle with the meat you prepared and cheese (I used low-fat fol epi and feta cheeses this time). Repeat this step; make as many layers as you wish. (Oh yeah feed the crowd baby!) Bake the nachos for 10 minutes or so, until the cheese is melted. If it isn’t my protein day, I usually add diced tomatoes and jalapeños, after this step.

We topped the nachos with a healthy sprinkle of Sriracha. On the side, we had Dijon mustard and low-fat garlic yogurt.

And here comes the fantastic part... Eat your guilt-free nachos!

Enjoy! 

I Seriously Ate That Whole Burger

A protein day. No carbs, no sugar, no fat. Doesn’t sound pretty, for sure. But after being a Dukan lady for four months and reaching my goal, I believe in the magical touch of just 1 protein day a week.

Oh yes the Dukan Diet. Mösyö made me stay at home, cook non-fat carb free meals, bake carb free cookies, freeze my own ice-cream, prepare home-made chocolates, drink milk and go to bed. Seriously. Those were very tough 4 months, especially for a chocolate and gummy bear addicted, night-life-crazy lady, but the result was shining in front of the mirror.

After dieting that long, without cheats (OK there may be a few high ball glasses of gin tonic..come on that was diet tonic!) you become a master carb-free, fat-free cook. Who can think about flourless bread? Flourless cake? The best one is coming: Fat-free, carb-free (1.1gr carb per 100gr of tofu), guilt-free, free free free nachos!

Yes. A magic wand touches you.

After a while, you become so creative. (You should. You have to!) You begin to substitute anything you are not allowed to eat, with the guilt-free one (for example, I ate 2-3 slices of baked tofu instead of bread). Your mind changes. Your eating habits change. When you see that you can bake your own bread without refined flour, make your own huge burger with low-fat (usually %7 fat) ground meat, top it with tomato, caramelized onions (with water, not sugar-just takes longer time), lettuce and a thin slice of low-fat Swiss cheese, you begin to see how you were surrounded with junk food and calories!

Anyway, the diet is over. I am just following the last rule, one protein day per week. Today!

My morning crew was low-fat feta cheese, low-fat cottage cheese, a few slices of double smoked salmon and a hard-boiled egg. For lunch, I will have roasted chicken and low-fat yogurt. We will welcome my famous tofu nachos topped with low-fat sausage for dinner! (I will post tofu recipes soon) For a sweet dream, I will have warm milk with sweetener, mixed with oat bran (let it soak for a couple of minutes) And 2.5-3 liters of water during the day, as usual.

Bon Appétit!

P.S. Oh, nuts, I love you. You have no idea how I miss you during these protein days.

A Welcome Letter

..to you and us, at 6.30am in the morning. –Forget about sleeping. I want to make it official as soon as possible!

Let me introduce the lady, whose posts you will spend time on. I am Beliz, 29 years old. I am an engineer, majored on Financial Analysis. After my marriage with a Quantum Physicist, we moved to Switzerland first, then to United States. After a couple of years in US, we returned to Zurich.

Because of having a lovely husband, who has a potential to travel just to get a sip from a wine that he has heard about, or just to taste a different kind of food, I began travelling more and more…and now, I want to share what I have learnt from our journey-kinda life.

Please Welcome Heels and Burgers!

Heels and Burgers is going to be the place, where I am going to write about beauty and makeup tips and tricks, delicious foods, drinks, wines, recipes, restaurants and a little bit of daily life.. Let’s say, anything in my pocket.

Heels and Burgers is going to be natural and energetic. You are welcome to expect anything, every day.

Heels and Burgers is going to be original. I am always going to be myself and share my own experience.

Heels and Burgers is going to be loaded with information and suggestions. Just ask… and just have one thing in common with me: Passion. I am passionate about learning more and passing along that knowledge to you.

Let’s learn and have fun together. 

Cheers!