Peaches for Breakfast

If you're lucky enough to come across fresh peaches, this is a delicious way to to have them for breakfast.

 Chop them up, and with skin on, pan grill them.

I had really good butter, so I put some in.

That browned it nicely.

Cool that. Then top with chilled mascarpone cheese. Top with walnuts and a teaspoon of honey.

Another variation is to put the warm peaches on top of previously frozen low fat greek yogurt.  I love the contrast of hot and cold.

Is this too healthy for you, C?

When a Chef does the Cohen Diet

 The first Cohen meal she prepared for herself: baked Tuna on top of steamed zucchini ribbons

My sister the chef  finally took the plunge and started on the Cohen Diet two days ago! I'm very excited because Lita is one person who is very disciplined and always goes for what she wants. I know she will be successful on this program.  Lita grew up as a heavy child, and has struggled with her weight ever since. She is always on some diet or another.

When I desperately wanted to lose 20 pounds last year, I wanted to just follow something to the letter. Cohen gave me that solution, except that they told me I had to lose 30 lbs, not only 20. Yeah right, let me see them get me to that goal weight!

Lita's dinner that day: Steak topped with garlic chips with cabbage, asparagus and zucchini

Less than four months after I started  on the diet (with no deviation at all), I was down 35 lbs and feeling great. More important than saying "it works"--because everyone knows that all diets work as long as it's followed--the diet makes sense.

Now I know what my weight triggers are. I can eat bread with no weight gain, and also rice and potatoes. But pasta is dangerous for me. If I exercised more (or I should say, IF I exercised at all) I would be able to eat all kinds of carbs with no worries.

Her breakfast invention: Asparagus and zucchini "crepelette" (one scrambled egg made into a crepe), 

Lita is very health conscious and she knows a lot about nutrition. I think her weight in stalled only because a metabolic disorder. I'm certain it doesn't have anything to do with a lack of discipline because she's one of the most disciplined people I know.

Her lunch: Tuna stack with "angel hair"cabbage and zucchini ribbons.

I wanted Lita to try Cohen so badly that I was even trying to get the Manila clinic to process her  program. And then, just  a couple of months ago, a Cohen Clinic opened only 15 minutes from her house in Sydney. If that isn't a sign, I don't know what is! The person behind the Cohen Center there is Margaret Homsy, a success story herself. They have met and are now FB friends. This is a perfect support scenario for both of them

With her keen understanding of food and experience with other diets, I know this will be the diet to finally get her to that elusive "goal weight".  I can't wait!

-o-

*All photos taken by Lita on her iPhone. She was a photographer in a previous life. Now, she is a pastry chef in Sydney (I know, deadly combination: chef? diet?)

*Photos used entirely without permission. Sorry Lita, you'll just have to keep taking shots of your future meals and continue inspire people!

Cohen Travel Tips

My typical breakfast in Singapore

I was on my 8th week of the Cohen diet when I had to take a trip out of the country. I'd been able to follow my program strictly because I was always close to home. I already mastered the art of eating out in restaurants--I would choose wisely from the menu and tell the chef how to prepare it, or I'd bring my meal, and ask the kitchen to plate and serve it together with the rest of the food.

But traveling while on "this strict medical diet" is a challenge, and I was nervous I wouldn't be able to stay on track.  But one thing I set my mind one was:  I didn't want to deviate, not after 8 weeks of obsessing and following the plan to the dot.

My typical breakfast in Bangkok

I was going to spend 3 nights in Singapore and 3 nights in Bangkok--almost a whole week away! The people on the Cohen FB support group, many of whom travel a lot, had numerous tips on how to prepare for a trip. Some go as far as bringing cooked food enough for 3 or 4 days, while some book a hotel room with kitchen facilities.  As I was just accompanying B on his business trip, I couldn't choose the hotel and I also had to attend a couple of lunches and dinners with the group. There would be some days with lots of time on my own and I had faith I'd be able to stay deviation-free by going to a grocery.

 Yogurt for breakfast, Tuna for lunch, Roast chicken for dinner

The happy ending is that I didn't deviate the whole 7 days I was away. The worst that happened was I skipped a meal (a Cohen mortal sin) because I didn't find anything Cohen-worthy and I wasn't exactly prepared when I first landed in Bangkok.

Now I've figured out how to prepare for trip while still on the Eating Plan of the program.

I learned to pack "Cohen Travel Essentials:"

1. Pocket Digital Scale
2. Food container (Lock2 or Biokips type to make sure nothing spills inside your bag!)
3. Travel utensils (with pocket knife for cutting veggies)
3. Small Ziplock bags (for fruits, crackers, anything you want to take from a buffet for a future meal)
4. Salt, Pepper, Balsamic Vinegar, 2 cans of easy-open tuna in brine (for an emergency meal)
5. Cucumber or celery (veggies for the emergency meal)
6. Crackers (bring enough from home, you may not find Cohen-approved crackers)
7. Splenda packets (always have some in your wallet)
8. Flower optional

(Balsamic vinegar, tuna cans and metal travel utensils must be checked inside luggage and not hand-carried or they will be confiscated. You can bring a dry meal on the plane)

Singapore is Cohen-friendly.  Yogurt brands are aplenty and hotel buffets are so varied I could easily assemble a Cohen meal. Any food court here also had a Hainanese Chicken outlet--and in Singapore, I can eat this over and over again (which I kinda did). Here is a sample of what I had for breakfast, lunch and dinner.

 My favorite yogurt and mango breakfast, lunch from the hotel buffet, dinner at Wee Nam Kee.

The only thing that got heavy use in Singapore was my pocket digital scale. I had variations of the meals above on all three days.  Then I got to Bangkok and my "travel essentials" came in very handy. Thai dishes, dressings and sauces are usually loaded with sugar and are Cohen-deadly.

I headed for a grocery the first chance I got and loaded up on my veggie allowance from the salad bar, picked up celery, japanese cucumber, roast chicken, steamed prawns and some fruit.

Back at the hotel, I packed a couple of Cohen meals in Locklock containers and stored them in the hotel fridge. Before going out for the day, I'd have a filling breakfast in the room, and then leave the room with a packed meal in my bag. I was such a girlscout!

In Bangkok, the hotel and the supermarket didn't have our allowed yogurt brands, so I had to go with a hard-boiled egg and salad breakfast. I had forgotten how good a hard-boiled egg tasted and I wasn't too sad to miss my favorite yogurt mornings. My packed emergency lunch was usually roast chicken.

One lunch was with the whole group, and I told the gentlemen sitting around me that I was on a "strict medical diet" and one of them immediately said "Cohen? My brother-in-law lost 70 pounds! He also used bring his food everywhere." He continued to tell me about his now-skinny brother-in-law as I plated my roast chicken and celery sticks. "He has been able to maintain his weight loss too for over a year."  It was encouraging to hear, and more than ever I was determined not to reach over for the deep-fried chicken pandan.

On the days that I was on my own (while B was at his meetings), I would have a steak lunch. There is always one place that serves grilled steak at any mall foodcourt.  I'd tell the chef to season a tenderloin steak with salt and pepper only and hold off on the oil. They could also quick grill mixed veggies and I was good to go. 

I just removed the red pepper and carrots. Not allowed on EP

The chef also gave me a side of balsamic vinegar and minced garlic/ginger/chives

Our last evening in Bangkok was another big group dinner at a riverside hotel. I was pleased to see that it was a buffet grill with lots of choices (although I had a  steak "safetly meal" in my bag). Again, it was a matter of picking the right things, and avoiding all the sauces. I chose these grilled shrimp below because I saw that all the meat cuts were soaked in marinades. The shrimp remained unseasoned so I went for that. I just asked for a dipping sauce of plain white vinegar on the side (to which I added crushed garlic).

I had 10 of these grilled shrimp just to reach my gram requirement. I was stuffed.

For the plane ride home, we had a two-leg trip ahead of us because we were flying Bangkok to Manila via Singapore. I packed a meal for the plane (Steamed shrimp bought from a sushi bar and cucumber/celery) and brought a couple of kiwis. I noticed that the salad they served on the plane was Cohen-friendly but it was over my allowance so I packed it for the next leg of the trip (I'm a girl scout, and a scavenger).

And here below is my next plane meal. I got B's salad too and together with my portion, it reached my gram allowance. In unusual circumstances, I have no qualms about repeating my meals nor do I require a lot of variety (actually, even in normal circumstances, I don't mind eating the things I like over and over again). But this mid-diet trip was all about staying on track.

My nice fresh food beside the airlines' overcooked, oversauced fish and carrots/potatoes

I focused on plain fresh food--simply seasoned chicken, meat and shrimp/prawns, egg, yogurt, lots of veggies in allowance, fruit and crackers.  I didn't even mind skipping Thai food on this trip.

My eyes were trained to immediately spot "allowed" food, and I was always planning my next meal. On trips, aside from crackers and a fruit, I've learned to have a meal in my bag-- even if it's just a hardboiled egg and celery sticks. 

My reward for not deviating during this travel week? My weight loss was on track--I lost 3 pounds! After surviving a trip without any deviation or starvation, I now find it easier to stay on course.

My Cohen Journey

 Chicken tenders with garlic mayo dip, inspired by the recipe of Cohen FB buddy, Rosa Tobias

I've been a bit obsessed with my diet lately that some things, like this blog, have taken a backseat.

I lost 26 pounds in 2.5 months. Yes, let me repeat.  I lost 26 pounds in 2.5 months.  I still have 4 pounds to go before I reach my upper goal weight, and start the second phase of this program called the "Refeeding Phase." During RF, food that I've been avoiding the past months will be gradually added back to my eating plan. But still, don't you think 26 pounds in 11 weeks is....is... a miracle? Twenty-six pounds?!? Two and a half months?!?

My favorite breakfast: low fat greek yogurt (with one splenda) and mango crumble. modified from the apple crumble recipe of Cohen FB buddy, Ena Roldan.

Yes, I'm on the Cohen diet. Not the "let-me-follow-your-plan" Cohen diet, but the real deal. I invested and signed up at the Cohen Lifestyle Center in Medical Tower. I was told by some friends that it was going to be hard to follow, and that so-and-so tried it, lost a lot of weight but gained it all back. Friends who "fell off the wagon" warned me that the food will be limited so it will be hard to stay on track.

 Salpicao

They also added that it was such a hassle because I'd have to  bring my food if I had lunches or dinners out because I had to eat exact portions as weighed on a digital scale. After all these warnings, I was apprehensive, nervous and scared.

I already know the concepts of good and bad food, that excessive carbs is the enemy and that sugar is poison. Please don't explain the food pyramid to me--I know that--I learned that in grade school, and I'm quite conscientious about what I eat. Don't talk to me either about "number of servings" because I get confused with how many servings I can have of each food group, and how it translates into a menu.

 My packed lunch, re-plated by the chef at the Shang Palace during a Sunday lunch with the family

I wanted someone to just give me a plan of *exactly* what to eat, how much and when. I was already committed to follow it, as long as it would guarantee healthy eating and weight loss. I was prepared to suffer and starve, after all, I got myself to this point over the years by carelessly eating whatever I wanted, whenever I wanted.

 Shepherd's pie, another recipe idea from Cohen FB buddy, Rosa Tobias. 
Mashed cauliflower is the mock mashed potato.

After an introductory presentation at the Cohen center (this is mandatory--you have to understand the concept),  a weigh in, and a blood test, I had to wait a couple of weeks for them to prepare my personalized "Eating Plan."

I got my wish! My plan included exact grams of each type of food, an extensive list of allowed food, cooking guidelines and eating schedules.  I was told I had to eat the specified grams--no more, and no less.  This is not a calorie-based diet, so it would be useless to ask "why are we allowed mango, isn't it fattening?" or "why aren't we allowed X, isn't it zero fat, low calorie, healthful, (add other adjectives here)?"  You just have to trust and follow the plan.

chili prawns with mushrooms 

Oh, I also told them in the beginning that I wanted to lose 20 pounds. They said, no, your body will reach its metabolic equilibrium at X weight, which computed to a loss of 30 to 38 pounds. Eegads, really? Can I actually get there?

If you want to lose weight rapidly, don't deviate, they said. "Deviate" is the Cohen word for "cheat" (yes, they also use positive language, which I appreciate). If you deviate for one day, it sets your program back a whole week. If you follow it to the letter, you will lose weight rapidly, and will be finished in no time. Could this really be true? I had nothing to lose--well, except for the money I paid. The Cohen plan is not cheap at P55,000 (approx US$1320).

I have access to a great support group through the Cohen FB page, where fellow "Cohenites" 
generously share recipes and tips on how to stay focused.

It's very simple and easy to prepare "Cohenized" food at home. Most dishes can be done in 15 minutes or less. It just takes some planning in the beginning, much like how you would plan your regular house food (my kids think my food looks much nicer than theirs all the time). I'm surprised when people ask me where I get my "Cohen food", and they are equally surprised when I say I make everything at home.  It has got to be the simplest way to cook because the seasonings are limited to the basics: a spray of oil, salt, pepper, pure spices, fresh or dried herbs and vinegars.

 My daily espresso lungo

Anyway, here I am 11 weeks later, and 26 pounds lighter. I feel great. I don't feel deprived because I enjoy the food that's allowed. Many times, when a full plate of food is in front of me, I think to myself--"this is a diet?" 

I  follow my Eating Plan to the letter (I should say "number")--I haven't deviated and have no plans to deviate. I actually find my Cohen journey a fun challenge. While I do miss some things that have been removed from my eating plan for the time being, I've also learned to appreciate pure flavors of food. I never realized so much pleasure can come from fresh, crunchy fruits and vegetables, and food that isn't smothered in fatty sauce.

When I'm in a rush or not too hungry,  I have a "pizza"

The challenging part is eating out, or worse, traveling. But my confidence was boosted when I recently went on a week long trip to Bangkok and Singapore and I. did. not. deviate! I'd have my delicious yogurt breakfast in the room, then before going out, I'd pack an "emergency lunch" in case I didn't find a suitable place to eat. At other times, I made the extra effort of talking to the waiter to explain exactly how something should be prepared (just salt and pepper please, all sauces on the side).

I also had my digital pocket scale handy and weighed all my portions as close as I could to my plan. When I got back, I was still on track, and even lost 3 more pounds!  Obsessiveness does pay off--it makes me focus on the goal.

bought from Cohen FB friend, Abigail Ongyanco-Lim

I'm now waiting for my "Refeeding Plan" (you can order your Refeeding plan when you are 5 pounds from your upper goal weight, and it takes about two weeks for the center prepare it). Again, I'm anxious and nervous for this part of the program. At the same time, I'm motivated and excited for the new things I'll be able to add back to my menus.

We're told that this phase  is considered the most important part of the program. It allows us to discover exactly what food triggers weight gain--is it rice? bread? some types of fruit?

My grocery cart the day before I started the program--all fresh food!

If When I finish the Refeeding Phase successfully, I would have "graduated" from the program and cross over to "Maintenance Phase." At this last stage, I'm  supposed to be able to maintain my weight by continuing to make proper food choices and adding some exercise into the equation. So actually, Cohen is not really a diet, it's an introduction to a healthier lifestyle. I hope excessive carbs and evil sugar will be gone from my life forever.

-o-

Ps. Sorry,  no before-and-after-photos of me because I'm too shy. Enjoy my food shots instead, it's a small sampling of what I've been eating.

Pss. I'm not connected to Cohen Lifestyle Center Philippines, although I wish I was the one who brought the program in. And no, this is not a paid advertisement either, although I also wish it were!