The past couple of months have been rough for me. I found myself in new territory: a world with chronic pain. I've been seeing a chiropractor for back pain and next week I'll see a physical therapist about my knee. Meanwhile, I have a whole new perspective on life: I want to live a long and full life and chronic pain is not part of my life plan. Resuming my key weight loss journey is more important to me now than ever.
There is no reason to look back. I choose to only look forward.
Despite a couple months of walking, being back on program, and finally feeling more comfortable in my clothes, I find my blue jeans are extremely tight again. I'm frustrated with how little walking I'm doing these days.

I know the way to change my situation is by doing all of the prescribed stretching exercises, slowly building up my walking routine again, and getting back on key-program.

The old familiar mantra: tomorrow, I'll start again tomorrow, is not working. It never does, but I've been saying this mantra to myself for weeks. The tomorrow I'm waiting for so I can resume being perfect on my program and 100% with my exercises, isn't reality. There is only today. I know this; we all do.

These past few months I was feeling down from my pain, but my energy is increasing as my pain subsides. There is no reason to look back and think of what I should have or could have done different. If I could have, I would have. I choose to only look forward.

So I begin again today. Right this moment—today—not tomorrow!

I'm going to publish this piece and then do 15 minutes of Classical Stretch - Age Reversing Workouts for Beginners: Mobility and Bone Strengthening with Miranda Esmond-White. I'll follow her advise to do what I can today and I'll build my strength back over time. I won't get caught up in negative self-talk about what I can't do, but instead focus on what I can do.

If any of you have words of wisdom, please share them. There are so many of you who are successful on this program and I know there are others out there who are struggling and could use your help.

A quick story before I sign off...I was feeling great all morning because I took extra steps while doing errands. I parked far from the entrances and I took the long way in and out of places. A little while ago I checked to see how many steps I've done and discovered I'm not wearing my Fitbit! LOL. Note to self: my body counts every step even when my Fitbit doesn't!
December 03, 2016
This thick and hearty stew comes from our key-friend Jennifer, who says it's a family favorite. I made this a few days ago and it instantly became a new favorite key-friendly recipes for me. perhaps this stew will add the spice to your life that you're looking for if you've been bored with food.
Beef and Butternut Squash Stew
Preparation
I gathered all the ingredients, chopped all the vegetables, and then began making this stew.
Gather all your ingredients
I cut the squash in half length-wise, removed the seeds, and then cut the squash into slices, which made cutting the edges off easier.
Cut off squash skin and then slice into small pieces
Ingredients
  • 3 tbsp. olive oil
  • 1 small onion, peeled and chopped
  • 2 cloves garlic, chopped (optional)
  • 1 tbsp. minced fresh rosemary (or 1 tsp dried)
  • 1 tbsp. chopped fresh thyme (or 1 tsp dried)
  • 2+ lbs stew beef, cut into 2-inch cubes
  • 1 lb butternut squash, trimmed and cut into 2-inch cubes
  • 1 1/2 cups drained canned tomatoes (or 4-6 fresh plum tomatoes, seeded and chopped)
  • 2 tbsp. fresh chopped flat-leaf parsley
  • 4 tbsp. tomato paste
  • 3-4 cups beef broth
  • 1/2-1 tsp. salt (to taste)
  • 1/2-1 tsp. freshly ground black pepper (to taste)
Directions
In a large soup pot heat olive oil over medium heat. Add onions, garlic, rosemary, and thyme and sauté until the onions are tender, about 2 minutes.
Sauté onions, garlic, and herbs in olive oil
Turn up the heat to med-high and add the beef to the pot. Cook until the beef is browned and golden around the edges, about 5 minutes. (My beef actually did not "brown.")
Use a wooden spoon to gently stir all the mix the brown bits off the bottom of the pan with the stew.

Add the butternut squash, drained canned tomatoes, parsley, and tomato paste; stir to combine. Oops, I just realized I didn't as I converted this recipe I forgot to add the canned tomatoes. It turned out delicious just the same, but I did sense something was missing when I was eating my stew.
Add squash, tomatoes, parsley, and tomato paste
Add enough beef broth to just cover the beef and squash and then stir to combine. I used 3 cups of broth and it seemed too watery, but when it finished cooking it was perfect.
Add enough beef broth to cover beef and squash
Bring to a boil over high heat, then reduce the heat to low and simmer, covered, for 1 hour. Or transfer to a crock pot and heat on low for 4 hours to combine flavors and cook the meat through. I let my stew cool down for a few hours and then added it to a crock pot so it would be ready for dinner.
Boil over high heat, then simmer on low, covered, for 1 hour
Some of the squash will break down enough that it acts as a natural thickener, along with the tomato paste.

Season to your taste with salt and pepper and enjoy!

I had leftover tomato paste, so I place the unused paste into a teaspoon, dropped them onto parchment paper, and place in a sealed container in the freezer. This gives me measured tomato paste at the ready for the next time I need it for this recipe or another.
Freeze leftover tomato paste
November 06, 2016
How strong is your weight loss journey commitment? What tools do you use when you hear the wild calls of sugar, carbs, and other non-key foods? Yesterday I discovered a couple news tools to help me stay one hundred percent on my journey.
100% on key. Photo by Theresa
Before I got out of bed yesterday morning I made a decision to commit to be 100% on program all day. Throughout my day, as my mind reached for something off-program, I said one word to myself: 100%.

This one word reminded me of my commitment: today I will be 100% on program.

I said 100% many times yesterday. As the hours passed, I thought about keeping track of how many times I did this. I did not keep a record, but I did kept my promise.

At some point in the day, I found humor in the number of times I reminded myself 100%. I began to enjoy this humor. Smiling felt good. Sticking to my promise felt good too. Feeling good and keeping my promise became empowering. Feeling empowered is a great place to be.

This morning before getting out of bed, I repeated my commitment from yesterday. With these two new tools, a daily commitment to be 100% on program and a one-word reminder: 100%, I intend to make this promise every morning until it is once again my lifestyle.

Feeling empowered by the success from yesterday, I know that today, I've got this.

What about you? What tool(s) do you use to keep you on program? I'd love to hear what works for you to help you stay on your weight loss journey.
October 27, 2016
I've only blogged once a month since July, except for a handful of recipes. Posting healthy recipes doesn't inspire anyone to eat healthy, myself included. I've been quiet because things have been messy in my life and I didn't feel I could publicly share the messy side of my weight loss journey. Last week I changed my way of thinking about this.
Make your mess your message. Photo by Theresa
I was inspired by GMA's co-Anchor Robin Roberts when I heard her encourage people: Make your mess your message.

I accept that I'm going through a messy phase in my life, and, with Robin's encouragement, I appreciate that in sharing my messy life, specifically as it relates to obstacles and outcomes of my weight loss journey, in making my mess my message, perhaps this will help a few of you struggling on your journey.

Today's messy life story is short. I pulled these words from the privacy of my journal. This is intentionally sparse on details, deep into the heart of the situation, and quick to end. Spoiler alert: not all stories have happy endings.
The entire time I ran errands I was in a lot of pain. My sore left knee made getting in and out of the car difficult and painful. The skin treatment my dermatologist prescribed to burn off layers of per-cancerous skin was working. I know this because my nose, chest, and hands were itchy and burning. I felt embarrassed to be seen with such dry and red skin.

On my drive home, I felt proud that I had passed three ice cream stands after having several inner dialogues about stopping or not stopping. Yeah! I didn't stop. Yet suddenly, there I was buying a double scoop. When I grabbed napkins, I almost tossed the cup in the trash, but I didn't.

At home, I was aware that I actually did feel better as I ate my ice cream and in the minutes to follow. I wanted a reprieve from the pain and I got it.

For all of about 5 minutes. Then it was as if I'd had no reprieve at all. No amount of sugar or carbs will ever resolve my pain, my stress, my anxiety, or whatever is causing me to want those foods. This is hard to remember when I'm deep into the mess of things.

I accepted my decision: that I had gone off-program, that I had given in to the wild calls of sugar. Then I let it go. In the morning I began again. As I wrote recently: forgiveness is key.
This is the end of this short story, but it is not the end of my journey. There's so much more to my life than my weight loss journey. My life is a bit messy these days. While I'm not happy with this messy part of my journey/life, I'm not going to give up. I am going to reach my goal size.

Over a decade ago I took photos at a family gathering and when I reviewed them I came across a blurry photo. There was something beautiful in the blur of the colors and the scene that was mesmerizing. I printed a large size of this photo, framed it, and entered it in an art show. It was the first photo in my series I call Life is Sometimes a Blur.

This post is the first of my posts about my messy life.

It is my hope that some of you will share your stories of how you overcame life's obstacles while on this weight loss journey, how you got out of your own way and succeeded on your journey. I could use a good story about now and I'm sure I'm not alone.
October 25, 2016
Inspired by my recent lunch at Meatball Kitchen in Wibraham, MA, I was inspired to update my meatball repertoire. If you haven't been there, I encourage you put this on your short list of places to go for lunch or dinner. Perhaps call a key friend, as the menu is key-friendly. Avoid the mushroom gravy and Alfredo, as they have flour.

About six months ago a key friend told me he makes meatloaf and meatballs without breadcrumbs or Parmesan cheese. I followed his suggestion to eliminate them from my meatloaf and meatball recipes and I was surprise that I didn't notice a difference. I had not been to a refresher, but I had heard breadcrumbs were no longer allowed, which I found to be true at the refresher I went to earlier this month.

Before I share my new recipe, here's an update on breadcrumbs and cheese: both are no longer allowed during the weight loss phase.

Breadcrumbs: no longer allowed
    Cheese: no longer allowed
    • Cottage cheese is still allowed and is treated like a vegetable - you must always eat it with with meat.
    Are you really going to let cheese or breadcrumbs get between you and your goal size? You aren't giving them up forever, it's just during your weight loss phase. Once you reach your goal and learn maintenance, these items are once again an option.

    Ingredients
    • 1 pound ground beef (prime) 
    • 1 pound ground pork 
    • 1 pound ground veal 
    • 2 ounces chopped Italian parsley 
    •  2 eggs, beat in a bowl 3 ounces chopped garlic, sautéed until light brown in extra-virgin olive oil 
    • Freshly ground salt and pepper 
    • Extra-virgin olive oil
    Directions
    1. Grease a sheet pan.
    2. In a large mixing bowl, mix veal, beef and pork until thoroughly integrated. 
    3. Use your hands; while wearing rubber gloves, do not mix with a machine of any type.
    4. Add garlic, eggs, parsley, salt and pepper and mix until all ingredients are combined. 
    5. Form mixture into 2 to 2.5-ounce balls and place on sheet pan.
    6. In a 12-inch sauté pan heated to medium, add 6 ounces extra-virgin olive oil.
    7. When the oil is hot, fry each meatball until golden brown. 
    8. You will have to continually add olive oil as the meatballs absorb oil. 
    9. Always make sure olive oil is hot before adding meatballs to the pan. 
    10. When meatballs are golden brown on all sides, cook for one hour in your favorite tomato sauce!
    Related Recipes
    October 24, 2016
    I've been silent for a while, as I worked things out since my mid-August refresher, and I'm ready to share my new perspective on dealing with sugar and carb cravings. When these cravings start up, I ride them out like a wave. After the waves cease, my craving calm down, and I continue my journey from a more grounded place.
    Ride your cravings out like a wave and then continue your journey.
    I went off-program in Dec. and I struggled to get back on track for months. When I realized I needed help, that I had gained weight and I couldn't get back on track on my own, I went to a refresher. The first month after my refresher I felt great, motivated and on the right path.

    Then the sugar and carb cravings were hitting me and hard. I pushed back equally hard and
    I won. I thought a lot about what goes on in my head.  I looked at what happens when I choose to push back on sugar and carb cravings versus when I don't push back. I have a new perspective on my weight loss journey since my refresher.

    Just Say No to Non-Key Foods

    Every time I say yes, I teach my body that it can not trust me.
    Every time I say yes, I want more and more sugar and carbs.

    Every time I say no, I want sugar and carbs less and less.
    Every time I say no, my body learns that it can trust me.

    Each time I say no…it’s easier to say no tomorrow.
    I choose to just say no to non-key foods.

    Mix Thing Up in New Ways

    I realized I was bored with my meals, both at home and at restaurants. I started changing that by trying new recipes. Hence the large number of recipes posted last week.

    I found another way to switch things up. I usually only have one vegetable with my meat and one night I decided to have two small sides with my pulled pork: a side of corn and coleslaw. This was an easy change and something I plan to do more often.

    Eat Smaller Portions

    When I heated up my leftover pulled pork, I made my serving size smaller than usual. I intentionally gave myself a "normal" size portion instead of the supersize servings I've become accustomed to. This did not leave an easy option for me to go back for seconds. After dinner I wanted more, but I rode the wave and sure enough the hunger ceased. I'm retraining my brain that smaller portions are "enough." If I'm still hungry 30 minutes or more later, I'll eat more. The more I do this, the easier it becomes, because I have new memories of eating less and I'm satisfied with less. 

    Return to What I Know Works

    I know this program works. It feels good to be back on track and eating cleaner. I'm back to the basics and aiming for as close to 100% as humanly possible.

    I've resumed my daily walking goal of 10,000 steps. I know that using a Fitbit helps me meet my step goals, so last week I replaced my Fitbit, which died 6 weeks earlier. There were a few days I didn't reach my step goal. However, looking a this from a positive perspective: I walked a lot more than I have in months.

    This kind of accountability works for me. Plus my new Fitbit Charge 2 has animated features like a rocket ship that takes off when I reach my daily goal and another feature that  encourages me throughout the day by buzzing and asking questions like "wanna stroll?" It's a riot. I try to get up and walk when I get those messages, but I don't do it every time. Not yet at least.

    Forgiveness is Key

    After gaining weight this year, I felt ashamed and embarrassed. I knew feeling this way wasn't going to help me. I focused instead on a more positive thought: there was a time when I was happy to be this size, which is far smaller than I was five years ago.

    I embraced the concept that this weight gain is simply a part of my journey. If weight loss was so easy, obesity would not exist.

    I know that beating myself up for not being ON 100% is harmful. I know that even if don't meet my daily goals, I'm doing my best.

    To be successful on this journey, I must forgive myself when I fall short and then let go.

    Life After My Refresher 

    At my refresher, I learned this weight loss phase of the key program is meant to be a phase we go through until we reach our goal size, then we go through maintenance, and then we maintain our goal size. We only return to weight loss phase a few times a year if we find ourselves at the tighter end of our goal size clothes.

    After my refresher, I felt resolved to sprint to the finish line and that no little sweet thing was going to get between me and my goal size. I still feel this resolve today.

    What about you? How do you do to push back on food cravings? What do you do to keep yourself motivated to stay on course?
    September 29, 2016
    A new twist on making fajitas, this recipe, by Lou Mayo the one handed Chef, bakes the ingredients in the oven instead of frying.
    Oven Baked Fajitas
    Ingredients
    • 1.5 pounds boneless (I used 4 Breasts) skinless chicken breasts, cut into strips 
    • Olive Oil 
    • 2 tsp chili powder 
    • 1 1/2 tsp cumin 
    • 1/2 tsp garlic powder 
    • 1/2 tsp dried oregano 
    • 1/4 tsp seasoned salt 
    • 1 (15 oz) can diced tomatoes (not drained) 
    • 1 medium onion, sliced 
    • 1 red bell pepper, cut into strips 
    • 1 green bell pepper, cut into strips
    Directions
    1. Preheat the oven to 400 degrees. 
    2. Add a bit of Olive Oil to your baking dish and spread around with a paper towel. 
    3. Place chicken strips in the oiled baking dish. 
    4. In a small bowl combine the chili powder, cumin, garlic powder, dried oregano, salt and about 2-3 tbsp olive oil. 
    5. Drizzle the spice mixture over the chicken and stir to coat. 
    6. Next add the tomatoes, peppers, and onions to the dish and stir to combine. 
    7. Bake uncovered for 30-40 minutes or until chicken is cooked through and the vegetables are tender.
    September 14, 2016
    I'm on a roll with adding new recipes, as I'm in the "switching things up" mode! These Breakfast Cups, a recipe from key-friend Lou, offer a great way to make a few meals ahead.
    Lou's Breakfast Cups
    Place cooked breakfast sausage in the bottom and a little up the sides of muffin a tin.

    Add any other ingredients you wish.
    Breakfast sausage, diced peppers, eggs
     Bake at 325 for 20-30 min.
    Breakfast Cups
    Scramble some eggs and pour in the cups covering everything. I also put a whole egg on 6 of the cups instead of the scrambled just to test it out and I like the scrambled much more.
    September 14, 2016
    Here's another great recipe from Lou: Lou's Awesome Meatloaf, which you'll notice does not contain cheese or breadcrumbs (no longer allowed during the weight loss phase of the program).
    My version of Lou's Awesome Meatloaf
    Update 09/16/16: I made this yummy recipe today and as I prepared this I took photos to add to this recipe. I made two minor changes: 1) I didn't have cumin so none was added to my batch, and 2) I used red peppers instead green.

    Ingredients
    • 2 tablespoons butter
    • 2 finely chopped green onions
    • 1 onion, chopped
    • 1/2 green pepper, chopped
    • 2 ribs chopped celery
    • 6-8 garlic cloves, minced
    • 1 1/2 teaspoons salt
    • 1 teaspoon cumin
    • 1 teaspoon fresh ground pepper
    • 1/2 cup ketchup
    • 2 1/2 lbs ground meat (I use 1 1/2 lbs beef and 1 lb pork)
    • 3 large eggs (this is essential as it acts as the binder)
    • 2 teaspoons Worcestershire sauce
    Meatloaf ingredients
    Directions

    Melt the butter in medium skillet over medium/high heat.

    Add the green onions, regular onions, green pepper, celery, and garlic and cook until softened.
    Chop green onions, regular onions, red pepper, celery, and mince garlic
    Add veggies to melted butter
    Stir in salt, cumin, black pepper, and cook 1 minute.
    Cook veggies 1 minute with salt, cumin, and pepper
    Stir in ketchup simmer 2 minutes.
    Simmer 2 more minutes after adding ketchup
    Cool for a bit.

    Heat your oven to 350 degrees.

    Combine meat, eggs (lightly beaten) and Worcestershire in a large bowl.

    Stir vegetable mixture into meat mixture until well blended (I just use my hands to mix it up).
    Mix veggies into meat mixture with hands
    Plop the mixture onto a sheet pan and free form into a loaf. I do it this way so it's not drowning in it's own grease.
    Create a free form loaf with meat mixture
    Bake for 70-90 minutes or until temperature of meat registers 160 degrees.

    Cool, cut, plate and eat.
    Meatloaf with side of coleslaw
    September 14, 2016
    Once again, our key-friends have dreamed up new ways to use cloud bread. Lou makes a key-friendly Ruben "sandwich" and in another recipe he makes a loaf of cloud bread and adds meatloaf between two slices. Another key friend uses cloud bread to make Cloud Fajitas. See recipe details below.
    Cloud bread baked in a loaf pan
    Cloud Bread Loaf

    In this cloud bread loaf recipe, Lou added extra eggs and baked the cloud bread in a loaf pan, and the results: a nice loaf of cloud bread he could slice like regular bread and make sandwiches. 

    Follow the standard Cloud Bread recipe except for this recipe:
    • add 5 eggs (instead of 3 eggs)
    • pour the cloud bread into a loaf pan
    • bake it longer
    Lou made this loaf of cloud bread and
    Meatloaf Cloud Bread Sandwich
    Cloud Bread RubenPlace you favorite Ruben ingredients between 2 slices of cloud bread.
    Cloud Bread Ruben
    Shrimp Cocktail Roll Up
    Put a scoop of the cloud bread mixture on a warm dry frying pan and cooked it for a few then flipped it and squished it flat.
    Shrimp Cocktail Roll Up
    Cloud Fajitas
    Cloud Fajitas
    Cloud Bread Burger with Roasted Carrots
    Cloud Bread Burger with Roasted Carrots

    Bacon Cloud Bread
    Mix crispy bacon in your cloud bread batch and then top with dill butter.
    Bacon Cloud Bread
    September 14, 2016
    This recipe and post comes from our key friend Momomig who felt the need to contribute a recipe. Momomig says she's been working on adding to her repertoire of side dishes for her summertime grilling and making chicken, steak, chops, and burgers on the grill. She found this  Eggplant Lasagna is a welcomed ready-made side dish.

    Keep in mind that they layers are THIN!!! This is the trick. Very little of anything at one time!

    Peel a large eggplant and slice lengthwise as thinly as possible. Layer the slices on salted paper towels in a baking dish.

    Layer: paper towel, salt, eggplant, salt, paper towel eggplant, etc.

    Place a smaller baking dish on top and weigh it down with canned and bottled goods. Wait 20-30 minutes.

    Remove each slice of eggplant and wipe any salt/liquid off. Dip into a shallow dish of egg beaters (or beaten egg), then into a shallow dish of finely grated Parmesan and/or Romano.

    Shake off all excess - this is important!. Set aside until all slices are coated.

    Heat olive oil in a skillet and begin to brown the eggplant in the pan. As each eggplant are finished cooking, place onto paper towels and blot.

    Take a small amount of tomato sauce (I use Prego) and place a thin coating on a baking dish.

    Place a layer of fried eggplant.

    Put the THINNEST POSSIBLE slice of mozzarella from the deli on top and then a thin layer of tomato sauce, then the thinnest possible layer of ricotta cheese* thinned to spreading consistency (like warm peanut butter) with egg beaters, and then continue the layers. If done correctly, the eggplant is the star, and the cheese is secondary.

    *I used the cottage cheese with egg instead of ricotta. Perfect. I beat the two together, to make the same consistency as ricotta. I used a whisk and I used a hand mixer. Hand mixer works best. Adding extra egg to the CC makes a very spreadable consistency that allows for extra thin layers.

    This recipe is divine, and the thinner the layers, the better!

    NOTES

    About the cheese...I tried the lasagna without the mozzarella, and it was just as good. If you are even concerned about the Parmesan/Romano you can simply fry the eggplant until lightly browned. You may want to leave a bit of the salt on the eggplant, as the cheeses tend to add some flavor.

    About the tomato sauce...you can use a tomato sauce with salt. Because of dietary restrictions, I use the Heart Smart Prego sauce, but a more flavorful sauce would help without the cheese.

    About adjusting this recipe...I've made this recipe at least 4 ways:
    1. with cheeses
    2. without cheeses
    3. with only the Parmesan to create a "bread-like" consistency on the eggplant
    4. with cottage cheese and egg
    I also made a version where I added a layer of grilled hamburger patties. It was gone in 2 days!

    Suffice to say that there is really no wrong way to make this. For some reason, the eggplant takes on the consistency of noodles, and so long as you keep the liquid down, and the layers very thin, it seems to be foolproof. 
    September 14, 2016
    This is key-friendly "egg samich" comes from our key friend Lou. He has perfected cloud bread and has created many different ways to use cloud bread. In this instance, he uses cloud bread to make an "egg samich" on clouds grilled on a dry skillet.

    Instructions: follow the recipe for cloud bread, fry an egg or two, place the eggs between 2 cloud breads, place sandwich on dry skillet, and toast on both sides to your liking.

    Hmm, I wonder how this would be with my favorite cooked or if I grilled it on my panini grill?
    September 14, 2016
    Ingredients
    • 1 whole chicken separated into 8 pieces 
    • 3 tbsp olive oil 
    • 1 large onion sliced 
    • 3 garlic cloves minced 
    • 1 red bell pepper sliced 
    • 1 yellow bell pepper sliced 
    • 3/4 c chicken broth 
    • 2 tsp vinegar 
    • 1 ½ cups crushed tomatoes 
    • 1 tsp dried oregano 
    • 1 tsp red pepper flakes 
    • Salt and pepper to taste
    Directions
    1. Season chicken with salt and pepper. 
    2. Add olive oil to a large high sided sauté pan or heavy-bottomed pot and place over medium-high heat. 
    3. Add chicken, skin side down and cook until golden brown, about 5 minutes. 
    4. Flip and cook until browned on the other side. 
    5. Move chicken to the side of the pot. 
    6. Add the onions and garlic, and cook until soft. 
    7. Add the bell peppers and sauté for a few more minutes. 
    8. Season with salt and pepper. 
    9. Add the chicken broth and vinegar and simmer until reduced by half. 
    10. Add tomatoes, oregano, red pepper flakes and season with salt and pepper. 
    11. Partly cover pan and simmer for about 35 to 40 minutes. 
    Submitted by Sue Zuron
    August 11, 2016
    Ingredients
    • 1/2 teaspoon kosher salt
    • 1/4 teaspoon smoked paprika
    • 1/4 teaspoon granulated garlic
    • 3 large handfuls lacinato kale, torn into shreds
    • 1 to 2 tablespoons extra-virgin olive oil
    Directions

    Preparing to Bake
    1. Preheat the oven to 350°
    2. Line a baking sheet with aluminum foil.
    3. Combine the salt, smoked paprika, and garlic in a small bowl.
    4. Wash the kale. 
    5. Rinse the kale leaves, then put them in a salad spinner and spin until the green becomes a blur. Round and round, spinning and spinning — let the kale dry.
    6. After removing kale from spinner, dry it even more with paper towels. Those leaves should be bone dry.
    Oiling the Kale
    1. Put the kale leaves in a large bowl.
    2. Drizzle over 1 tablespoon of the olive oil.
    3. Massage the oil into the leaves. You might need more. You might have larger hands than I do. Use your judgment.
    Bake the Chips
    1. Arrange the kale chips onto the sheet try and slide it into the oven. 
    2. Bake until the leaves are crisp to the touch but still a dark green. When they turn brown, they turn bitter.
    3. Check at the 12-minute mark, to be sure.
    4. Remove them from the oven. 
    5. Sprinkle with the garlic smoked paprika salt.
    6. Let them cool a bit. 
    7. Eat.
    Play with the spices to your liking. I like to add a bit of lemon juice to the oil.

    Recipe submitted by Doryne Pederzani-Dinneen
    August 11, 2016
    Steak with Mushrooms
    Ingredients
    • 1 tablespoon olive oil 
    • 3/4 pounds skirt steak, cut into 4 pieces 
    • ¼ teaspoon kosher salt 
    • ¼ teaspoon black pepper
    • 5 ounces mushrooms, trimmed and quartered 
    • ¼ teaspoon cup balsamic vinegar
    • 2 tablespoons chopped fresh flat-leaf parsley leaves 
    Directions
    1. Heat the oil in a large skillet over medium-high heat. 
    2. Season the steak with salt and pepper and cook, 3 to 5 minutes per side for medium-rare, reserve the skillet drippings.
    3. Let steak rest for 5 minutes before slicing. I removed all the fat from the steak before serving.
    4. Add the mushrooms to the drippings in the skillet and cook, tossing occasionally, until browned and tender, 3 to 5 minutes. 
    5. Add the balsamic vinegar, stirring occasionally, until slightly reduced and syrupy, 2 to 3 minutes more; season with salt and pepper. 
    6. Top steak with the mushroom sauce and sprinkle with the parsley.
    August 06, 2016
    In mid-July I was on my morning walk when I realized: this road isn't taking me where I want to go! My morning walk literally leads to a dead-end. As I walked, I wondered: what other paths do I take throughout my day that don't lead to where I want to go?
    Is the road you on taking you where you want to go?
    This realization felt symbolic of where I was on my weight loss journey: at a dead-end. I started to think about the food choices I'd made that led me to gain weight instead of reaching my goal size. What foods was I justifying as okay, when in reality they were keeping me from reaching my goal? Why was I choosing to stay on a dead-end road?

    Here are some of those non-key foods my self-talk justified as okay:
    Why not have cheese? At least it's not sugar!

     Yes, I'll have corn tortillas with my eggs. At least it's not bread!

    I have 20 minutes before my students arrive and it's just me and a tray of Girl Scout cookies. Who's going to know?
    This was the wrong way of thinking! I realized I needed to start making different choices. Each time I justified eating non-key foods, I was choosing a dead-end path that led to weight gain instead of weight loss. I started asking myself: is this food going to take me in the direction I want to go? If the answer was no, I made a different choice.

    Weight loss is all about choices. Weight gain is also about choices. We have the freedom to choose which direction we want to go: up or down in clothing size.

    I've been struggling on my weight loss journey for the past year. In the past six months I've gained weight and my clothes are too tight. Over a month ago I decided it was time to get back on the right road again.

    One of the things I did was to look back through my weight loss journey photos and that's when I had a big AH-HA moment!
    There was a time when I was excited and proud to be the size I am today. Why can't I allow myself to feel good about being this size today?

    I haven't gained all my weight back and I choose to stop feeling horrible about my weight gain, because all that negative self-talk from my inner-critic (Little Mean Girl) wasn't helping.
    I've always advocated of taking photos while on this weight loss journey and taking them often. New discovery: this is a good idea when you are struggling as well.

    This first of August I took a few photos of myself, including an OMG side profile. I'll take more photos in the same outfit at the end of the month. I'll repeat this every month for the rest of the year. Those photos were a big reality check for me. I had to hush my Little Mean Girl, and I'm not ready to share them, but I look at them daily, to remind myself of where I am today and to help me make healthy choices.

    I encourage you, whether you're On or OFF program or somewhere in between, to take a photo of yourself today. Mark your calendar to take another one in 30 days and repeat each month. You don't have to share the photo today (or ever), but do this for yourself. Hush your Little Mean Girl if you don't like what you see and use that photo to motivate you to make healthy choices.

    I'm editing a video about a place in New Hampshire that was called Freedom Acres; it closed decades ago. The interviewer asked the woman telling the story "why do you think they named the place Freedom Acres?

    "Because it gave them the freedom to do whatever they wanted," she replied.

    We have the freedom to choose whatever we want too: to continue on our weight loss journey or to call it quits. I'm choosing to stay on my journey and I'm going to use Freedom Acres as my metaphor of where I want to live.

    My Freedom Acres doesn't have dead-ends, it has fields of unlimited possibilities and gardens full of unseen spirits that guide me when I need it. In my Freedom Acres my body is free from stress and struggles, because I'm connected with my life purpose and I choose to live my best life every day. I'm relaxed, calm, peaceful, and I choose to eat healthy.
    My Freedom Acres
    Where are you on your weight loss journey? Are you on a path that leads to a dead-end? Is it time for you to get off that path and onto one that leads you to success?

    You have the freedom to choose where you're going - where do you want to go?
    August 06, 2016
    During my recent struggle to stay on program, I've been talking with Linda, my key-friend and blog contributor, who was also struggling. We were both shocked to find ourselves by the river side (off-program). Now that we're back in the river, we want to share this part of our journey.
    Step away from the river side and jump back into the river.
    Theresa:
    It was hard for me to believe that after five years of being on program, I would found myself on the old familiar roller-coaster ride of on/off program and obsessed with thoughts of being a failure. Round and round I went. I couldn't find a way to get off the ride.

    I was finally able to get off the roller-coaster when I decided that feeling good far outweighed the restraints I once had to keep me from eating whatever I wanted. My stomach-churned from unhealthy food choices. I started having lower back pain at night. I felt lousy all day, day after day, for weeks. Then there was the absence of the visceral thrill of the drop in size; after all I had not reached my goal size. I felt like a failure. I felt shame for gaining weight and for wanting to hide.

    Linda and I had long phone conversations to talk about our struggles, successes, and to support one another. Despite those inspiring conversations, jumping back in the river didn't happen right away for me. Sometimes I caught a ride on the roller-coaster for days. Other times I did well for a month or longer, but then I returned to the roller-coaster and was on and off program again.

    Finally, sick to death of feeling so poorly, I cashed in my roller-coaster ticket for a one-way-ticket back to the river. I focused on how, just a few months earlier, I had been I was so comfortable in my body, full of energy, and living pain-free. I incorporated a daily visualization of feeling good in my body to reinforce my commitment to stay the course.

    I reminded myself how happy I was when I last reached the size I am today, to help me push away those thoughts of shame. Today, I choose to feel proud of where I am and where I'm going! No more roller-coaster rides for me. I feel nauseous just thinking about getting on another roller-coaster.

    Life is about making choices. Each time I make choices that take me where I want to go in my life, to eat healthy and to exercise, my life fills with hope.
    Linda:
    I was so off course and I hit a VERY BIG pothole in my journey. I wrote in a journal how I felt, how miserable, how unhappy, and how frustrated; I got all my emotions out. Then I wrote my plan for the day, In big bold letters:
    • I WILL STAY ON PROGRAM.
    • I WILL EAT ONLY MEAT AND VEGGIES
    • I WILL NOT EAT CHEESE
    • I WILL NOT EAT SUGAR — SUGAR IS POISON!!!
    I continued writing each day how I physically felt, mentally felt, and my plan for the day.
    • I WILL WALK WALK WALK!
    Each day I got stronger.

    I really believe writing these thoughts down on paper helped. I was SCARED!!! I had gained weight!!!

    I began thinking positively. My thought process changed as each day became another step. I forgave myself.

    I do not dwell on where I was. I dwell on how happy I was when I reached the size earlier in my journey.
    What about you? Are you struggling to get back and stay in the river? Stay tuned, as we continue to once again share our weight loss journey.

    What as that noise? That was water splashing — as you too jumped back in the river!
    July 13, 2016
    For those of you struggling on your weight loss story, here's a story from one of our key friends who overcame the many obstacles in her life and successfully reached her goal size. Melissa shares how she went off program three times and got back on program on her own.
    It's been an unforgettable four years!
    April 19 was my four-year anniversary since hypnosis. To say the least, it has been an unforgettable four years.

    When I began this journey I was 42, weighed 232 pounds, was stuffed into a size 20/22 with high blood pressure, a fatty liver and I was a borderline diabetic with a five-year old daughter. I was the epitome of unhealthy.

    I will never forget my doctor appointment in November 2011 when I was told if I didn't change my lifestyle my daughter would grow up without her mother; that's all I needed to hear. I called Julie's office and I was added to the wait list. I finally received my call for April 19, 2012.
    That call changed my life.

    I went nearly 2 ½ years 100% on plan, cycled through maintenance and I have had 3 rough patches of screwing up, because I'm human.
    When I went off-program the first time, I chose to disappear and hide instead of owning my mistakes. Since then I learned a valuable lesson: to make the conscious decision to do it so I must own it. Being vocal about it seems to have helped others know that it's OK, shit happens, we're all human, and that by owning it I became accountable. It's made it easier for me to be honest and embarrassed in hopes I can give other the motivation to get back on track. 
    I'm happy to say that I'm in a really good place now. What I've come to realize is we are never fully happy with our bodies and this is something I am working on now. I totally went off plan, but I also know that it only brought me more sadness, frustration, and sheer fear of never being able to regain control.

    But guess what? It's mind over matter...
    I've gone off program three times and I've had the mental ability to get right back on track without a refresher to do so.
    I went back on-program with this theory: the time is going to pass either way, I can make the best of it and follow what I've learned or be miserable and unhealthy again. Time is not going to stop for me and so I need to commit.
    Before I knew it, five months passed, and it was honestly mindless.
    It's been since 2012 when I was initially hypnotized by Julie and nearly three years since my last refresher. I've got this on my own. So if your still questioning, "Can we get back and lose without a refresher?" the answer is absolutely, positively, 110% yes!
    Never give up hope because it's all within you. I will continue this lifestyle, because it's taught me so much about myself and I'm so much happier as a smaller me. 
    My weight loss progression during the last four years:
    My starting picture taken the night before hypnosis.
    April 2012 - November 2012
    At my smallest being a size 4/6.
    June 2013 at my fittest
    September 2013
    December 2014
    Off-plan from Dec, 2014 back on by May 2015
    February 2016
    February 2016
    Current photo
    I guess my point is this: we will have ups and downs. Just be aware that your capable of anything you put your mind to because you have all the power! 

    I'm looking forward to see what the next 4 years brings!
    Fitting into one leg of my starting size pants
    The picture above to show the pants I started with and working my butt off to get my body in just one of the legs, to me that is success! That's my last 4 year journey after hypnosis!
    Thank you Melissa for sharing your journey with us. For those of us who have been struggling, it's refreshing to hear from others who have been where we are and have made it to their goal size.

    You've inspired me in so many ways. One way, is that I will begin to share more about my imperfect year, so I too may help others who are struggling. Another blog contributor is joining me in posting the successful journey back from the side-trip and on-program once more.

    We're all in this together, but it is a solo journey as we make each choice to live a healthy life!
    June 02, 2016