Rants, Recipes and Ramblings


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

Week 9 – PSMF Diet and Resulting Weight Loss

Protein Sparing Modified Fast

The following table lists the meals I had on this diet and the weight that the scale showed in the AM (before breakfast). 04/17/09 – 04/24/09

Little bit better week. Stayed in Ketosis – not in Moderate Ketosis like the first 7 weeks  – but at least did not drop out of Ketosis as happend a couple times over the past two weeks!  Hopefully the final push to my goal of 175.  Ended the week at 182!

[table “9” not found /]


PSMF Recipe – Turkey Tacos

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  1. Brown the Meat over medium-high heat then add the rest of the ingredients. Mix well. Continue to cook for 3-5 more minutes.
  2. Serve as a lettuce wrap and top with Pico de Gallo
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Protein Sparing Modified Fast

2.5 lbs Ground Turkey

Brown the Turkey and add the following “Taco Seasoning Mix”

2 t Morton Hot Salt
2 T Chili Powder
1 t Garlic Powder
1 t Ground Cumin
2 t Onion Powder
4 T Apple Cider Vinegar
2 T Dried/Chopped Onions

Serve with leaves of crispy Iceberg Lettuce leaves (as a wrap) or in a bowl with shredded lettuce as a salad.  Top either preparation with a “Pico de Gallo” and some hot sauce to taste.

Pico de Gallo

6 med  Tomatos, diced
1 med Onion, diced
1/4 C Cilantro, chopped
Garlic powder, to taste
Salt, to taste

A tasty way to enjoy this recipe:
3 oz of the Turkey meat mixture served over 2 oz of Mixed Lettuce leaves topped with 1 oz of the Pico de Gallo with 1 T of Walden Farm’s Blue Cheese Dressing.  Sprinkle with Hot Sauce to taste.

Week 8 – PSMF Diet and Resulting Weight Loss

Protein Sparing Modified Fast

The following table lists the meals I had on this diet and the weight that the scale showed in the AM (before breakfast). 04/11/09 – 04/17/09

Has still not been a very good week diet wise. Kept dropping in and out of Ketosis! Almost thought my scale was broken and would not go below 185. Finally at the end of the week it broke through 185 to let me end the week at 184.

[table “8” not found /]


PSMF Recipe – Orange Glazed “Candied” Carrots

Protein Sparing Modified Fast

This is a PSMF take on a holiday sidedish favorite of mine.  Candied Carrots with an Orange Glaze

1 Can (14.5 oz) Sliced Carrots
1 T “I Can’t Believe It’s Not Butter” spray
1/4 t Orange flavored Extract
1 packet NatraTaste Sweetener
Salt and Pepper to taste

Combine the above and mix well.  Place in fridge for 1-2 hours to marinate.  Heat in the microwave or over low heat until desired temp.

Week 7 – PSMF Diet and Resulting Weight Loss

Protein Sparing Modified Fast

The following table lists the meals I had on this diet and the weight that the scale showed in the AM (before breakfast). 04/04/09 – 04/10/09

Has not been a very good week diet wise.   Had some meals and made some food decisions that either took me out of Ketosis or dropped me down to just a trace.  Will need to redouble my efforts to get back on track this week!  Go to get below 185 and back on track to my goal of 175!

[table “7” not found /]


PSMF Recipe – Zucchini Oven Fries

Protein Sparing Modified Fast

2 medium zucchini cut into 1/4-inch square 3-inch long french fry-like sticks (scape the seeds from the zucchini)
Pam cooking spray
1 T dried Oregano
1 T ground Cumin
1 T Grill seasoning

Preheat oven to 500 degrees F.
Arrange zucchini on nonstick cookie sheet. Spray zucchini with cooking spray. Combine spices and sprinkle over the zucchini fries. Place in very hot oven and cook 15 to 18 minutes.

PSMF Recipe – Turkey Chili

Protein Sparing Modified Fast

Turkey Chili

2 Lb Ground Turkey
1 L Onion (diced)
Salt and Pepper to taste

2 10 oz Cans Diced Tomatoes
1 14 oz Can Crushed Tomato
1 6 oz Can Tomato Paste
2 T Hot Sauce
6 T Chili Powder
2 cloves (minced) Garlic
1 T Garlic Powder
2 T Wocestershire
2 T Lemon Juice
1 10 oz Can Water

Saute Turkey and diced onion until brown.

Add Turkey and onions to sauce pot with the balance of the ingredients.  Bring to a boil then turn heat to low, cover and allow to simmer for 1 hour.

Serve over steamed vegatables or garish with chopped/grated cabbage for some additional “crunch”

Week 5 – PSMF Diet and Resulting Weight Loss

Protein Sparing Modified Fast

The following table lists the meals I had on this diet and the weight that the scale showed in the AM (before breakfast). 03/21/09 – 03/27/09

[table “5” not found /]


Marks on 4/2 and 4/15 on this chart are goal weights not actual readings

How many licks?

There is the old commercial about how many licks it takes to get to the center of  a Tootsie Pop well I can now report on how many bites you can get out of an M&M.

Lori bought a bag of Penut Butter M&M.  She and Allison were enjoying some last night as we watched an episode of “Chopped” on FoodTV.

I wanted to try one and figured that eating a single M&M would do no harm to my diet.  Of course I did not want ot just pop it into my mouth and have that single piece of candy disappear in a flash.  No I wanted to savor it.

After taking three nibbles off the candy I thought “I wonder how many bites I can get out of it?”

The answer is 9.

Moral:  A Diet can make you do strange things!

PSMF Recipe – Chicken Alfredo

Protein Sparing Modified Fast

1 boneless/skinless Chicken Breast
1 large Zucchini
3.5 oz sliced Mushrooms
1 t crushed Garlic
3 T Walden Farms Alfredo Sauce

Use a vegetable peeler to peel 3.5 oz of strips from the zucchini.
Heat a sauce pan with water.  Season with Salt and pepper and bring water to a simmer
Heat a frying pan.  Spray with Pam and add the crushed garlic.
Add the Chicken breast (cut into strips).  When the Chicken begins to brown add the mushroom slices and the Alfredo sauce
Blanch the zucchini strips in the seasoned water (just to warm them) then drain and plate.  Place the Chicken, mushrooms and Alfredo sauce over the zucchini as if they were pasta.

PSMF Recipe – Broiled Scampi-Style Fish

Protein Sparing Modified Fast

Fish Fillets (Sea Bass, Cod, etc…) cut into 4 oz portions
4 cloves roasted minced Garlic
2 t “I Can’t Believe It’s Not Butter” spray
2 t Lemon Juice
1/2 t Salt
Minced Cilantro
1/4 t Paprika

Mix the Butter and Lemon juice and lightly baste the fish.  Sprinkle the salt, garlic and paprica over the fish.  Place in oven 2-3″ away from the brolier (10-12 minutes)
Sprinkle the fish with the minced Cilantro

Serve with a vegetable medley.

1 C sliced Summer Squash
1 C sliced Zucchini
1/2 med Onion, chopped
5 med mushrooms, sliced

Heat in frying pan on medium until the onions are translucent.

PSMF Recipe – Spaghetti Sauce

Protein Sparing Modified Fast

Serve the Sauce over Vegetables or Chicken Breasts

1 lb ground Turkey
1 large Onion, chopped
2 cloves Garlic, minced
2 (1 lb) cans whole Tomatoes (chopped)
1 (8 oz) can Tomato sauce
1 (12 oz) can Tomato paste
1 cup beef bouillon
2 T minced Parsley
1 package Artifical Sweetener (Natra Sweet, Sugar Twin, etc…)
2 t Italian Seasoning
1 t Salt
1/4 t Pepper

Cook meat, onion and garlic in a large frying pan
Combine meat mixture and the other ingredients in a slow cooker.  Cover and cook 6-8 hours
Serve over steamed Italian vegetables (broccoli, zucchini & squash).  Also good with a grilled or baked Chicken breast.

PSMF Recipe – Mexican Lettuce Wraps

Protein Sparing Modified Fast

1/2 C lemon flavored tea
1 lb extra lean ground Turkey (I like to use 1/2 lb Turkey & 1/2 lb Pork)
1/2 t ground Cumin
1/4 C Lemon Juice
1/2 C chopped Green Onions
1 t Chili Powder
1 T chopped Parsley
1 T Apple Cinder Vinegar
2 cloves minced Garlic
Salt & Pepper to taste
Tabasco to taste

Fresh/crisp Lettuce leaves
Chopped Tomato

Prepare a cup of Hot tea. Measure 1/2 C of the Tea and place in a skillet.  Heat until simmering
Add the ground meat.  Tossing frequently
Add the remaining filling ingredients and continue turning until the meat is fully cooked
Continue to simmer until most of the juices in the pan are evaporated (5-10 min.)
Place meat mixture in a food processor and pulse until finely minced
Additional seasoning to taste

Add about 2 T of the mixture to a a lettuce leaf with some chopped tomatoes and wrap into a roll.