Rants, Recipes and Ramblings


Description and Recipes from my PSMF (Protein Sparing Modified Fast) Diet

PSMF Recipe – Roasted Pork Tenderloin

Protein Sparing Modified Fast








2.5 Lbs Pork Tenderloin
1 T Garlic Powder
1 T Onion Powder
1 t Ground Cumin
1 t Morton Hot Salt
1 t Old Hickory Smoked Salt
2 pkgs NatraTaste Sweetener

1 Large Onion diced
3 Large Carrots diced
3 Celery stalks, diced
1 C DietRite Cola
1 T Arrowroot

  • Blend spices and rub into the meat. Place in covered container and allow to marinate in the refrigerator for 8 hours.
  • Place large sauce pot on stove, add 2 Tablespoons of “I Can’t Believe It’s Not Butter” spray and bring to medium-high heat.
  • Toss in the tenderloin and brown on all sides. Remove the Meat from the pan and set aside
  • Add in the Onions, carrots and celery and allow to cook for 1 minute stirring constantly
  • Turn heat to high, add in the Cola to deglaze the pan
  • Nestle the Meat back in with the Vegetables
  • Turn heat to low, cover and roast for 45 minutes (turning the meat at 20 minutes)
  • Remove Tenderloin from the pan and allow to rest for a few minutes while adding 1 Tablespoon Arrowroot to the sauce in the pan and bring to a quick boil to thicken
  • Slice the meat and spoon sauce
















PSMF – Lime-Chili and Lemon-Worcestershire Beef Jerky Marinades

Protein Sparing Modified Fast

Lime-Chili Marinade

1/2 C Lime Juice
1/2 C Water
2 t Garlic Powder
1 t Onion Powder
2 t Salt
1 T Chili Powder
2 pkgs NatraTaste Sweetener




Lemon-Worcestershire Marinade

1/2 C Lemon Juice
1/2 Water
1/3 C Worcestershire
2 pkgs NatraTaste Sweetener
1 t Salt
2 t Pepper (finely ground)





Same prep instructions on my other Beef Jerky recipes

PSMF Recipe – Korean Bul-Go-Gi and Taco Flavored Beef Jerky

Protein Sparing Modified Fast

Two recipes for flavored beef jerky.  One using a Korean Bul-Go-Gi (불고기) inspired marinade and the other using a Taco seasoning flavor.

First the Korean Bul-Go-Gi marinade.  Very easy marinade to make

1/2 C. Soy Sauce
1/2 C. Water
2 pkgs Artificial sweetner (I prefer NatraTaste)
2 cloves Garlic – minced
1/2 bunch Green Onions – chopped
Black pepper to taste






Now for the Taco flavored marinade

2 t. Morton Hot Salt
2 T Chili Powder
1 t Garlic Powder
1 t Cumin
2 t Onion Powder
4 T Apple Cider Vinegar
1 C. Water
1/2 Med Onion – diced

To add a little heat mix in 1 T Tobasco





Place the above mixes in ziploc freezer storage bags along with 1 pound of very thinly sliced flank/flap meat(trim as much fat away from the meat as you can) and make sure the meat is coated thoroughly.  Squeeze as much air out of the bag as possible and place laying flat in the refrigerator for 24 Hours

After marinating for 24 hours (or more) remove meat from the storage bags and pat dry to remove the excess moisture and the diced onions, etc…

Arrange the strips of beef on the racks of your dehydrator and run it per the manufacturers directions.

I like to turn the strips over every hour or so while they are drying.  Note that I also will put a few “smaller” pieces on the top rack so I can sample bits for doneness

Korean Bul-Go-Gi flavored meat in the dehydrator ready to go

Taco meat flavored beef ready to start drying too

When completed store the dried jerky in ziploc storage bags

The finished Korean Bul-Go-Gi strips

Finished Taco meat flavored Jerky

PSMF Recipe – Ceviche

Protein Sparing Modified Fast

28 oz Can Diced Tomatoes
28 oz Can Crushed Tomatoes
1/4 C. Lime Juice
1/4 C. Lemon Juice
4-5 T. Tabasco
1 Med Red Onion diced
1 Med Cucumber diced
7 Green Onions diced
1 T Salt
1/4 C. Cilantro chopped
4 C. Salad shrimp
16 oz Flake style Krab

Mix well and allow to chill.

You could also eat this Ceviche as a cold soup

PSMF Recipe – Garlic Lime Pork Loin with Grilled Summer Squash

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Garlic Lime Pork Loin BigOven - Save recipe or add to grocery list Yum
Course Main
Cuisine PSMF Diet
Course Main
Cuisine PSMF Diet
  1. Whisk together Lime Juice, garlic, hot sauce, salt and slowly add the Butter spray whisking well.
  2. Place lightly seasoned (salt and pepper) pork chops under the broiler for 3 minutes per side. Finish on the grill pan
  3. While letting the Pork rest whisk the cilantro into the Sauce.
  4. Slice the Pork into thin strips, drizzle the sauce over the pork and serve with Lettuce leaves to make a wrap. You could also make a double batch of the sauce. Use half as a marinade and the other half as a drizzle.
Recipe Notes
Grill thin sliced summer squash on a grill pan sprayed lightly with “I Can’t Believe it’s Not Butter Spray”
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Diet Change

Since stopping the PSMF Diet back on 5/17 (91 days ago) I have done nothing to maintain the diet.  I figured that I would put some of the weight back on and wanted to see what would happen.  I was down to 175 when I went off the diet and within about a month I had put the expected 10 lbs back on and was at 185.  I have been bouncing around that weight ever since.

The new goal is to jump back on diet for a few weeks coupled with some moderate exercise to get the weight down to my original goal 165.  The exercise regime will consist of a brisk 15 minutes walk on the treadmill in the morning and the evening along with 10-20 push-ups and sit-ups.

Once hitting the goal weight and coming off the diet I will maintain the treadmill regime to see if that keeps the metabolism buring to slow the of gain to the 175 and then to maintain that weight.


Short restart of the PSMF Diet

Having given it some thought and seeing that I went from bouncing around 175-176 to to quickly bouncing around 179-181 after stopping the diet and maintaining that level.  After almost a two week break from the diet I have decided to go back on and try for a weight below my initial goal of 170 by getting down to 165.  I figure if a bounce up five pounds is to be expected I’ll try for 165 to see if that will then see me start bouncing around the 170-175 range instead.

The diet’s done…

The weight loss goal had been 175.  I have been bouncing at 175-176 for 10 days.  That’s been consistant.  I’ve been out of Ketosis (other then trace) for the past 4 days.  The Doctor wanted my measurement to be down to 38″.  This morning is was 38.5″.


To celebrate we went to Yen Ching where I had a bowl of Hot & Sour Soup and Mandarin style Sweet and Sour Pork.  Closest to the type of Tang SuYuk that is made in Korean Chung-Kuk-Sik Tangs that I have been able to find locally.  Brought almost as much home in a to-go box as I had at the resturant.  Watching portion sizes will be key I hope to keeping the weight off.

Time will tell.

Weight Loss Goal!

Started this process on the evening on 2/2/09 at a weight of 216 (Dr.’s office scale = 214 at home) with a goal of reaching 175 on my home scale.  This morning I made it!  The drop from 216 to 185 went fast.  That last 10 lbs took forever!.

2/23/09 5/9/09







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The measurement around my “waist” (mid point between my sternum and my belly button is 39″ and the Doc would like this to be at 38″.   She said rather than work to a weight goal I need to set it to the measurement goal and then let that be the weight goal to try and maintain.

We’ll see.  Another inch is probably no big deal so I’ll stay on the diet for a another week or until the inch comes off. Which ever comes first.

PSMF Recipe – Salsa Verde Flat Iron Steak

Protein Sparing Modified Fast

Made this recipe up on the fly last evening. Simple, quick and

16 oz Flat Iron Steak (cut into 8 oz portions)
1 Large Onion
16 oz Herdez Salsa Verde http://www.mexgrocer.com/1222.html

Cut the onions into half rings. Place onions in frying pan sprayed with PAM (med-high)
to start to caramelize. Salt and pepper the Steak and place in pan
to sear on both sides. Turn heat down to med-low.  Pour half the
bottle of Salsa Verde over the steaks. Cover and allow to simmer for
9 minutes.  Turn the meat over and simmer for an additional 9 minutes.

Slice the meat into thin strips with the Salsa Verde and onions form the pan poured back over
the meat.

Serve with warm small flour tortillas and diced up Avocado. Would also be good with small fried potatoes with the Salsa Verde as a “gravy”.

Of course on this diet I could not have the tortillas or the Avocado
(Lori did however). Just ate mine as a Steak. Can use lettuce cups as shown.

Side is Mock Sweet Potatoes with Habanero Hot Sauce added to taste to “kick’em” up a bit.  Good blend of heat and sweet.

Plus a glass of Home made Soda. This glass is using a teaspoon of Cherry Extract

PSMF Recipe – Pork loin with whole tomatoes

Protein Sparing Modified Fast

5 oz Pork Loin (6 pieces)
2 28 oz Cans Whole Fire Roasted Tomatoes
1/4 C Apple Cinder Vinegar
1 8 oz Can Tomato Paste
4 cloved Minced Garlic
1 t garlic Powder
2 t Italian Seasoning
1 Large Onion

Pan sear the pork loins in a pan sprayed with PAM.  Remove the pork from the pan, turn the heat down to Med-Low and add in the Cider Vinegar to deglaze the pan.  Put the rest of the ingredients into the pan and blend together to mix the spices.  Put the Pork loin pieces back into the pan pushed down into the sauce.  Cover and allow to simmer for 15 minutes.

You can always add additional veggies like whole mushrooms, etc…

PSMF Recipe – “Mock” mashed Sweet Potatoes (Carrots)

Protein Sparing Modified Fast

This is another PSMF take on a holiday sidedish favorite of mine.  Mashed Sweet Potatoes using Carrots

5 Large Carrots cut into chunks
1/2 t Ground Cinnamon
2 packets NatraTaste Sweetener
2 T “I Can’t Believe It’s Not Butter” spray

Boil or steam the Carrots until tender.  Place softened carrots n Food Processor and add the Cinnamon, Sweetener and Butter spray.  Mix until smooth.  Salt and Pepper to taste.

Serve with a pan seared Turkey breast filet.

Also very tasty to blend in some Habanero hot sauce to serve with a “Mexican” inspired meal to kick up a nice blend of heat and sweet