Golden Milk - Phase 3 recipe

I got this recipe from Dr. Mercola's website and all credit goes to him for publishing it...here is the link - http://articles.mercola.com/sites/articles/archive/2015/09/21/golden-milk.aspx


But for my reference I want to make a copy of it here on my page -

Golden Paste11

Ingredients:

• 1/2 cup organic turmeric powder
• 1 cup water
• 1.5 teaspoons black pepper
• 5 tablespoons virgin coconut oil

Directions:

1. In a stainless steel pot, cook the water, turmeric, and black pepper until it forms a thick paste, stirring and cooking for about 7 to 10 minutes.
2. Remove from heat and add virgin coconut oil, using a whisk to fully mix in the coconut oil.
3. Transfer the Golden Paste into a glass jar with a lid, and store in the refrigerator for up to 2 weeks.
4. You will use this paste to make your Golden Milk below.

Golden Milk13

Ingredients:

• 1 teaspoon Golden Paste
• 2 cups coconut milk
• 1/8 teaspoon vanilla (optional)
• Raw honey [or stevia] to taste (optional)
• Pinch cinnamon (optional)

Directions:

1. In a stainless steel pot, gently heat, but do not boil, 2 cups of milk with 1 teaspoon of golden paste.
2. A whisk is helpful to fully mix the paste into the milk.
3. Add optional vanilla, honey [or stevia], and/or cinnamon.

Golden Milk with Ginger15

Ingredients:

• 1 inch-long stick of turmeric
• Peppercorns (white)
• 1 cup water
• 1 cup coconut milk
• 1 inch-long piece of ginger
• Raw honey or stevia (optional)
• ½ teaspoon ghee (optional, for sore throat or cough)

Directions:

1. Take an inch-long stick of turmeric… and crush it coarsely using a mortar and pestle.
2. Crush a few peppercorns too. The white variety is better.
3. Mix a cup of water with a cup of coconut milk, add the crushed turmeric, pepper, and a 1-inch (by 1/2 inch diameter) piece of ginger, and bring to a boil.
4. Simmer for 20 minutes. By this time, the milk will reduce to a cup. This is the reason why you begin with a mixture of milk and water; otherwise you will end up with a very thick drink that won't be as soothing.
5. Remove from the stove, filter, add a spoonful of honey or stevia (optional), and enjoy the drink warm.
6. If you are taking this to relieve a sore throat, add 1/2 teaspoon of ghee to the hot turmeric milk before drinking it. The ghee will melt and coat your throat, relieving you of cough as well.

Fast Metabolism Diet - Day 20 and Day 21(W3)

Weekends are always the toughest in terms of sticking to the plan 100%, but on a positive note thank God the 'you can eat fat' phase falls on weekend; or else this diet would have been an utter failure at least for me.

With minor hiccups I think i did well, didn't gain any weight so I believe that is a good sign :)

Breakfast
Saturday -
Tapioca(1/4 cup uncooked measurements)+cashew and coconuts(1/4 cup); gosh forgot to put peanut butter for protein(but had some left over omelet of my daughter); one persian cucumber.
Sunday -
Oatmeal+almond butter+coconut shavings+1 whole and 1 egg white+ carrots and bell pepper

Snack 1
Almonds

Lunch

This became dicey as we went out for some work and it became terribly late and we had to eat out; i tried to stick to the diet as much as possible. I ordered Indian 'Dhokla' made from chickpea flour(not much of veggies there).

Sunday -
Thai Veggie soup(veggies+tofu+coconut milk+rice noodles) + Pear

Snack 2
Half Avacado
Sunday I had Avacado and some puffed rice Bhelpuri and may be handful popcorn popped in olive oil.

Dinner
Saturday-
Split Pea and bottle gourd soup(didn't drizzle ghee in it though)

Sunday -
Thai Veggie soup(veggies+tofu+coconut milk+rice noodles)

Exercise 
Did Tone it up 'sunset stretch' routine. Couldn't incorporate Byron Kest Yoga, whenever I got time I just had food and other times i didn't get time.

So yes I didn't completely blew off my diet this weekend like I did last weekend; but I agree I could have done better. I think next week I might just plan it better in terms of what I can eat. Next week is the last week of FMD; I cannot believe that it has already been 3 weeks; I think that is the beauty about this diet it is so much of a life style change rather than some super restrictive diet. The fact that you get to eat so much food is so good for your soul and body. 

On a side note, I might have weighed myself on Saturday and yes I am still above 140 pounds; the scale doesn't seem to be budge for me right now; but that is ok; I have created my current body and metabolism for last 3 decades expecting it all to be undone in 3 weeks is insane; consistency is the key and I am determined to continue on this journey.

Fast Metabolism Diet - Day 19(W3)

Yesterday last day of Phase 2 was tough, by the end of the day i was so over it; i was so hungry but I was not ready to put a single more bite of egg white in my mouth. I had to break one rule and had to use a spicy ketchup to eat my dinner, and felt the aftermath of it today morning(sorry for TMI). Anyways one more week to go and may be I can think of some other recipe of egg whites or may be do something different for snack of phase 2. I realize how important fat is for your mood; I am feeling so much better today after eating cashew and coconuts for my morning breakfast; didnt eat fruit as I didnt feel like it. Will see if I want to eat with lunch. I almost forgot to pack my lunch, but then whipped something up few minutes before leaving for office.

Breakfast
Tapioca(1/4 cup uncooked measurements)+cashew and coconuts(1/4 cup); gosh forgot to put peanut butter for protein(but had some left over omelet of my daughter); one persian cucumber.

Snack 1
Hummus + veggies (Tried making hummus at home, well didn't come out that well, I can actually taste the olive oil)

Lunch

1 sprouted grain tortilla+1 egg white omelet cooked in olive oil with red onion, mushroom and red pepper+ arugula+ more red peppers

Snack 2
1/4 cup almonds(slightly dry roasted)

Dinner
Split Pea and bottle gourd soup with some ghee drizzled in it(I realized it later that ghee is actually an animal product so probably out of the list, but it is still considered as a good source of fat so I am still fine)

Exercise 
Yoga Extreme(did that in the morning, nothing like getting done with your workout first thing in the morning. 

Additional Notes -
Thought did cross my mind today when wearing my jeans in the morning, that I haven't lost weight or inches in last 3 weeks as the jeans is still tight; but then I contemplated on the fact that I ate so healthy last 3 weeks; if nothing else I stayed away from Caffeine and artificial sugar which is a big deal. The fat accumulated in last few decades cannot go away in few weeks; its insane! I think for next week I will go very particular about the foods I eat; I want to finish these 4 weeks strong.

Also, as I am preparing to attend my brother's wedding I think I will have to start round two of FMD right from the next day i.e. 24th October. I might not be able to stick to my diet 100% for the week of 30th Oct as I have a festival coming up; Diwali!! But hope to do next round of FMD strong. I think I have started to like this organized way of eating.

Fast Metabolism Diet - Day 18(W3)

Yesterday was tough, hoping it would be better today. Keeping the food same as yesterday. Added lots of lime in the food list today; had lime juice of 1 1/2 lime in the morning. Forgot to take my vitamins in the morning; will take it in the evening. 

Again started the day with Snack first -

Snack 1

3 boiled Eggs

Breakfast
Mushroom, Broccoli egg white omelet. (Forgot to add Leeks :-))

Lunch
Edamame confetti salad

Snack 2
3 boiled eggs

Dinner
Three pepper Egg white souffle 

Exercise 
Hammer Power

Additional Notes -
I am so happy that this phase is over; I have to be extra careful about phase 3 as last week i totally screwed it up. I have to plan better, its kind of tough to stick to your plan when the whole family is eating something yummy and I am sitting and eating weird food!! But I am so determined to make it a better weekend than last one.

Fast Metabolism Diet - Day 17(W3)

This week phase 2 feels easier on cooking; knowing what I am going to eat in advance leads to better choices and less stress. It is one those things, very effective to do but very tough to make yourself do it. 

My phase 2 always starts with snack; it is very easy to boil up 3 eggs and eat them up when I am preparing my daughter for school.

Snack 1

3 boiled Eggs

Breakfast
Mushroom, Broccoli and Leeks egg white omelet

Lunch
Edamame confetti salad

Snack 2
3 boiled eggs

Dinner
Three pepper Egg white souffle 

Exercise 
None

Additional Notes -
Phase 2 today felt difficult, I just couldn't eat so much egg white. Also, unlike last two weeks my energy level is very low and my muscles are aching. Yesterday evening I was feeling so weak that I thought of actually eating rice; it was very tough; hence I didn't eat rice but I went ahead and had some pretzel thins. I think that helped me in getting my craving to eat something crunchy in check. Didn't binge eat; but yes I deviated from my goals yesterday. 

Fast Metabolism Diet - Day 16(W3)

Breakfast
Oatmeal+Apple

Snack 1
None was not hungry

Lunch
Veg Chilli + wild Rice + Mango

Snack 2
Baked Apple

Dinner
Veg Chilli + wild Rics

Exercise 
Cardio Extreme

Additional Notes -
Headache persisted, had to take a pain killer as it was getting difficult to work. Also, noticed that I am not feeling hungry at all. I had to literally force myself to eat my lunch. May be because I didn't like the chilli. Phase 2 starts tomorrow, lots of preparation to be done.

Fast Metabolism Diet - Day 15(W3)

Breakfast
Oatmeal+Apple

Snack 1
Pear

Lunch
Veg Chilli + wild Rice + Mango

Snack 2
Baked Apple

Dinner
Veg Chilli + wild Rics

Exercise 
None

Additional Notes -
Got headache today. I think this headache is more of bloating than caffeine withdrawal. I wish I didnt have this. I havent weighed myself for this week. I feel lean and I think that is enough for me for now. One pivotal thing which happened over weekend is that as i cheated on my diet, i didnt feel as great as I usually do so I was so eager to go back on the diet and feel leaner and better again. For me this is a very positive change.