This week I had a chance to attend a refresher with Julie, and also met Molly. A double positive experience for me. I had been on the fence as to why I was going and if I really needed a refresher now. I started back in July and have had success on the program. As I have said on my other posts, I have a few times, gone in and out of the river. I feel pretty good, but knew I wasn't on the same strong path as I had been back in the summer, and I still had another size that I wanted to go down. So off I went on Monday afternoon. Let me just say that it was money and time well spent. Here is why:

As I looked around the room, you could see that this wasn't a beginner session, but it was a session of successful KH graduates. Some were at goal, others close. All were there because they needed to be there. We all needed a refresher.

Some folks had tried carbs, some sugar and others were at goal and afraid to go off. Julie assessed the room, asked a lot of questions and then proceeded to talk with us as to "Why" we were there.

Just like before, the 3 hours flew by. I left feeling powerful and invigorated. Knowing that, I have the tools to succeed.  Knowing that, when I am at goal, I know what to do, how to do it and follow the plan. Loose pants - 1 Potato at a meal/day, pants getting tighter.... Back to protein/veggies. Over and over.... Once successful, try another carb. STAY AWAY FROM SUGAR. This was drilled into my head.

I feel invigorated. I feel strong and I feel like I can waltz into 2014 feeling the best I have felt in a long time. knowing that my New Year's Resolution isn't going to be about weight.... Now it's going to be about maybe ... Exercise? Savings? Family? Vacation.... But surely not about my weight or pounds.

If you're on the fence about setting up a refresher, do it. I can say that I am very happy I did.

Happy Holidays,

Jane
December 11, 2013
Here's another Trader Joe's recipe. I'm on a roll here. This veggie dish looks delicious and would be perfect with any of your favorite meats.
Squash Carbonara

Cooking Time: 30 - 40 Minutes

Ingredients
  • 1/2 large Spaghetti Squash
  • 3 slices Bacon, cut into moderate-sized bits
  • 1 clove garlic, minced
  • 1/2 cup cream cheese, cubed
  • 3/4 cup peas (fresh or frozen)
  • 3/4 cup milk
  • 1/3 cup grated Parmesan Reggiano cheese

Cook the squash: 
  1. Use a sharp knife to cut squash in half lengthwise. 
  2. Use a large table spoon to scrape out the seeds and string. 
  3. Season with salt and pepper, place cut side up in a microwave safe dish and add about an inch of water to the bottom of the dish. 
  4. Cover dish with cling wrap and microwave on high for 8-10 minutes. 
  5. Allow to cool enough to handle before unwrapping. 
  6. Use a table fork to scrape squash from top to bottom to separate flesh into strands of "spaghetti." 
Prepare Sauce: 
  1. Cook bacon in large skillet until crisp. 
  2. Remove from skillet with slotted spoon and drain on a paper towel. 
  3. Pour off bacon drippings. 
  4. Add garlic to pan and sauté until opaque, about 1 minute. 
  5. Add milk, cream cheese and peas; simmer over very low heat until cream cheese is melted and mixture is well blended and heated through. 
  6. Add more milk if too thick. 
  7. Add squash and bacon; toss to coat. 
  8. Sprinkle on Parmesan cheese and serve right away.
December 09, 2013
This spicy roasted corn salad recipe comes from Trader Joe's. I've made something similar, but the feta cheese is a new addition for me.  I add beaten eggs to my corn mixture and it's quite yummy. I'm going to try it with feta. This is the perfect quick veggie to have with a nice piece of meat for dinner or with cold chicken at lunch.
Spicy Roasted Corn & Feta Salad

Ingredients:
  • 1 Tbsp TJ's Unsalted Butter
  • 1/2 cup diced TJ's Red Onion
  • 1 package TJ's Frozen Roasted Corn
  • 1/2 package Pastures of Eden Feta (green & yellow bag)
  • 1/4 cup chopped TJ's Organic Cilantro
  • 1/4 tsp TJ's Red Cayenne Pepper
  • 2 TJ's Limes
  • TJ's Pepper, to taste
Directions
  1. Melt butter in a large frying pan. 
  2. Saute diced onion for 2-3 minutes until it softens. 
  3. Add frozen corn and heat 6-7 minutes, until warm. 
  4. Chop half of the package of feta into small crumbles, it should be about 1 cup. 
  5. Add feta, cilantro, cayenne pepper and the juice of two limes, to the corn and stir. 
  6. Add pepper to taste. 
  7. Serve warm. 
Recipe and photo source: Trader Joe's
December 09, 2013
While organizing photos on my new iMac last week, I found photos from a conference I went to this past October. As I looked at the photos, I realized how much more fun this year's conference was vs the one I went to in 2010. For starters, I'm half the size I was in 2010. I'm also far more mobile than I was in 2010. I remember how exhausted I was walking from my hotel room to the conference in 2010. At this year's conference, I went to Niagara Falls twice and walked for hours both times.
2013 vs 2010
Three years ago when I went to this conference, I ate EVERYTHING they served. Everything at the buffet table. Every snack. Every dessert. Let me be clear here: I didn't eat just one snack and one dessert, I ate one of each snack and one of every dessert. Plus I stuffed my purse with snacks and ate them when I was alone in my hotel room each night. Every night I was so full my stomach ached.

Looking back, I'm so embarrassed at how obsessed I was with food, how I had no shame about the quantities of food I ate in public (and alone), or that I was stuffing my purse with treats for later. I thought everyone else was nuts because they weren't indulging this way too.

At this year's conference I had a blast. Mind you, I really enjoyed myself in 2010, but I was exhausted all the time because I was constantly loading up on sugar. This year I walked between the hotel and the conference with great enthusiasm because each step added to my FitBit goals. I went to the gym 3 of the 5 mornings I was there and I walked rather than taking the bus to our nightly excursions.

Before I left for this year's conference I debated about whether to bring food with me. I was going to be there for a full week, so it seemed a bit much to pack my own food. My final decision was not to bring food. I decided this would be a great opportunity for me to continue to learn how to work the program outside my home. Plus, if I needed to, I could leave the conference and buy food nearby.

The conference meals were full of key friendly-foods. There were a lot of foods that were not on program, including snacks and desserts. I focused on foods I can eat. And guess what - there were 2-3 meat dishes served at every meal. When snacks were served, I had coffee or water and spent time talking to others rather than indulging in sugar.

One shortcoming was that I didn't think about the trip home. I joined co-workers in a van and after the morning breakfast stop we didn't stop except for gas all the way back. I was pretty hungry by the time I got home, because I didn't eat breakfast with the others (I wasn't hungry) and I refused to pay $9.99 for a $4.99 bag of beef jerky at the rest stops. Next time, I will pack a bag of jerky for the road.  But I made it home and I did not starve to death.

We always have choices. When you go to your next conference or vacation, think about how you want your life to be: full of sugar and empty on energy, or full of energy and eating on program. You have free will, so you get to choose. I'm happy I chose to stay on program.

What about you? I'd love to hear about your conference experience and how you stayed on program!
December 07, 2013
If you're one of those people with an obsession for buffalo wings, this recipe may be just what you need to help you change your repertoire. This recipe gives a whole new twist to buffalo chicken. The zucchini are stuffed with chicken, carrots, celery, and a nice surprise - corn for a whole new way to enjoy buffalo chicken.
Buffalo Chicken Stuffed Zucchini
Ingredients
  • 1 lb chicken, cooked and shredded
  • 1/2 cup carrot
  • 1/2 cup celery
  • 1/2 cup corn
  • 4 medium zucchini 
  • 1/2 cup Buffalo hot sauce
  • 8 strips of bacon
  • 1/4 cup blue cheese dressing*
  • 1/4 cup blue cheese*
  • 1/2 cup cheddar cheese*
  • green onion sliced thin
Adjust type and amount of cheese and dressing to suit your tastes.
Instructions
  1. Bring a large pot of water to a boil.
  2. Meanwhile, hollow out the zucchini leaving them 1/4 inch thick, reserving and chopping the insides.
  3. Cook the bacon in a pan until crispy, set aside on paper towels to drain and reserve 1 tablespoon of grease in the pan.
  4. Add the carrots and celery and cook until tender, about 5-7 minutes.
  5. Add the reserved zucchini and cook until tender, about 3-5 minutes.
  6. Mix in the chicken, corn and hot sauce and remove from heat.
  7. Place the zucchini halves in the boiling water and boil for a minute, remove from water and place in large baking dishes.
  8. Stuff the zucchini halves with the buffalo chicken mixture sprinkle on the cheese and bake in a preheated 350F oven until the zucchini is nice and tender and the cheese has melted, about 30-40 minutes.
  9. Top with green onion slices
  10. Optional: drizzle blue cheese dressing over everything.
Recipe inspired from a recipe by Kevin Lynch
December 07, 2013
Oven Roasted Squash with Garlic and Parsley
Ingredients
  • 5 pounds butternut squash, peeled, seeded and cut into 1-inch chunks
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 1/2 teaspoons salt
  • 1/4 teaspoon freshly ground pepper, divided
  • 3 cloves garlic, minced
  • 2 tablespoons chopped Italian parsley
Directions
  1. Preheat oven to 375°F.
  2. Toss squash with 4 teaspoons oil, salt and 1/4 teaspoon pepper. 
  3. Spread evenly on a large baking sheet. 
  4. Roast, stirring occasionally, until tender throughout and lightly browned, 30 to 45 minutes (depending on the variety of squash).
  5. Heat the remaining 2 teaspoons oil in a small skillet over medium heat. 
  6. Add garlic and cook, stirring, until fragrant but not brown, 30 seconds to 1 minute. 
  7. Toss the roasted squash with the garlic and parsley. 
  8. Taste, adjust the seasoning and serve.
Recipe and photo source: Eating Well
December 07, 2013
Parmesan Chicken Wings
Ingredients
  • 4 lbs. uncooked chicken wings (frozen or unfrozen)
  • 5-8 cloves garlic minced (cut back if you don’t like a lot of garlic)
  • 3 tablespoons butter
  • 2 tablespoons olive oil
  • 1/2 cup of grated Parmesan cheese of choice
  • cumin
  • salt and pepper
  • 1 tablespoon dry basil
  • 1 teaspoon dry oregano
Directions
  1. Preheat oven to 400-425
  2. Cut tips off wings and separate the 2 sections and add the wings on a cookie sheet or similar and sprinkle with salt, pepper and cumin. 
  3. Bake about 35 minutes or until wings are cooked to your preference.
  4. While the wings are baking, add the butter and melt in a small saucepan. 
  5. Add the minced garlic and cook on low for about 5 min stirring frequently. 
  6. Just before the wings are ready, add 1/4 cup of Parmesan and cook about 2-3 min.
When the wings are done:
  1. Remove from cookie sheet and put them in a large bowl. 
  2. Add the butter, garlic, Parmesan mixture to the wings and mix well. 
  3. Make sure you get the mixture on all of them. 
  4. Put the wings back onto the cookie sheet and sprinkle with the remaining 1/4 cup of Parmesan cheese. 
  5. Broil for about 5 minutes about 3-4 inches from the broiler element. 
  6. Keep an eye on them so the cheese doesn’t burn. 
  7. Remove from oven and transfer to a plate. 
Recipe and photo source: Tasty Kitchen
December 07, 2013
Zucchini Spaghetti is made with veggies - not pasta. To make veggie noodles, you'll need a either a mandoline slicer or a gadget called a spirooli, which shreds or peels veggies in the shape of spaghetti noodles. I use a spirooli, which a key friend game me.
Spaghetti noodles with tomato sauce. Photo by Doreen.
This dish (above) was served at a gathering of key friends in spring of 2013 and this was my first taste of these delicious noodles.

Making the noodles is pretty easy. You simply place zucchini or squash into place on the spirooli and turn the crank. In the photo below, I used yellow squash.
Spirooli maker. Photo by Theresa
I like to steam the noodles, as it only takes one or two minutes. Be careful not to overcook them. I didn't like cooking them in the microwave as they took too long.
Steam the "noodles" for 1-2 minutes. Photo by Theresa
I made my favorite meatball recipe and served it over squash noodles. Yummy!
Spaghetti noodles with meatballs. Photo by Theresa.


December 07, 2013
Pizza with Zucchini Crust
 Ingredients
  • 4 cups shredded zucchini (about 5 small)
  • 1/2 tsp. salt
  • 2 eggs
  • 2 tbsp. Parmesan cheese (for the crust)
  • 2 oz. mozzarella and/or cheddar cheese (for the crust)
  • 1 tsp. Italian seasoning
  • 1 lb. ground beef
  • 2 oz. sliced pepperoni
  • 1 medium chopped onion
  • 2 cups spaghetti sauce 
  • 1 medium sliced bell pepper
  • 4 oz. cheddar and/or mozzarella cheese (for topping the pizza) 
Directions
  1. Preheat oven to 400 degrees.
  2. Shred zucchini and drain well. 
  3. Mix the zucchini with 2 eggs, 2 tbsp. Parmesan cheese, 2 oz. of mozzarella and/or cheddar cheese, and Italian seasoning. 
  4. Press the zucchini mixture into the bottom of a lightly greased 9 x 13 in. glass baking dish. 
  5. Bake the crust uncovered for 20 minutes.
  6. While the crust bakes, brown the ground beef in a large pan. 
  7. Add in the onion, pepperoni, and spaghetti sauce, to the beef and cook until onion is soft, about 5 - 7 minutes. 
  8. Remove the crust from the oven. 
  9. Pour the meat mixture over the crust. 
  10. Top with peppers.
  11. Sprinkle with 4 oz. of cheese.
  12. Bake for 20 minutes or until the pizza is heated through and the cheese is melted and slightly browned. 
  13. Allow the dish to stand for 2 - 3 minutes before slicing and serving.
Recipe and photo source: My Humble Kitchen
December 07, 2013
Philly Cheesesteak Stuffed Peppers
 Ingredients
  • 1 lb thinly sliced sirloin steak (or deli roast beef)
  • 8 slices provolone cheese
  • 4 large bell peppers
  • 1 medium onion, sliced thin
  • 1 pound white mushrooms, sliced thin
  • 3 Tbs. butter
  • 3 Tbs. olive oil
  • Salt and pepper to taste
Directions
  1. Slice a thin piece off each pepper lengthwise, remove ribs and seeds.
  2. Saute butter, oil, onions, mushrooms, and a little salt and pepper over medium heat until onions and mushrooms are nice and caramelized; about 20-25 minutes.
  3. Salt and pepper the steak and saute in a little olive oil and until it is no longer pink.
  4. Preheat over to 400*
  5. Line each pepper with 1/2 slice of provolone cheese.
  6. Layer steak and onion/mushroom mixture as follows, so your ratio of meat to veggies is equal or more steak than veggies:
    - add steak on top of the cheese
    - add onion/mushroom mixture on top of steak
    - add steak on top of onion/mushroom mixture
  7. Top each pepper with 1/2 slice of provolone cheese.
  8. Bake for 15-20 minutes until the cheese on top is golden brown. 
Recipe and photo source: Baker Lady
December 07, 2013
Baked Margarita Spaghetti Squash
Ingredients:
  • 1 large spaghetti squash
  • 2 tbsp. olive oil
  • 1 large Roma tomato, finely chopped
  • 2 tbsp. finely chopped fresh basil
  • 1/4 cup shredded mozzarella cheese
  • 1 tsp. each salt & pepper
  • 1 tsp. garlic powder
 Instructions:
  1. Preheat the oven to 400 degrees. 
  2. Using a large knife or a cleaver, slice the spaghetti squash in half lengthwise down the middle. Use a spoon to remove the seeds and center strings. 
  3. Drizzle the two halves with olive oil and then sprinkle with salt, pepper and garlic powder. 
  4. Place the squash, open side down on a cookie sheet and bake for 30 minutes.
  5. Remove from the oven, check to see if the squash is soft and easily comes up with a fork into a spaghetti like texture. 
  6. If it’s too hard to remove, cook for another 10 minutes. 
  7. Remove from the oven, scrape and fluff the stringy squash with a fork. Leave the squash in the skin. 
  8. Turn the oven up to broil. 
  9. Add the tomatoes and fresh basil into the squash, stir and top with the mozzarella cheese. 
  10. Place in the broiler for 3-4 minutes, until the cheese is melted and slightly browned. 
  11. Allow to cool for 5 minutes before serving the squash.
Recipe and photo source: Hoopfinity's Happenings
December 07, 2013
This recipe promises to taste like a hash brown casserole. There is controversy as to whether sour cream is "on program." If this recipe doesn't sit right with you, don't make this a weekly dish or don't make it at all.
.
Spaghetti Squash Au Gratin
Ingredients
  • 1 medium spaghetti squash 
  • 2 tablespoons butter 
  • 1 small yellow onion, cut in half and very thinly sliced 
  • ¼ teaspoon red pepper flakes - more if you like it spicy 
  • 1 teaspoon fresh thyme 
  • ½ cup sour cream
  • ½ cup shredded cheddar cheese
Directions
  1. Cut the spaghetti squash in half and remove the seeds. 
  2. Place in a covered dish with a ¼ inch of water and microwave for 10-12 minutes. 
  3. In a medium sized skillet over medium heat, add the butter, onions, red pepper and thyme and cook until the onions are slightly brown in color. 
  4. Salt and pepper to taste. 
  5. Using a fork, scrape the insides of the squash and transfer to a small bowl. 
  6. Combine the squash, onions, sour cream and half the cheese together and mix well. 
  7. Transfer the mixture to a buttered baking dish and top with remaining cheese. 
  8. Place into a 375º for 15 – 20 minutes until golden brown on top.

Photo and recipe source: Dandy Dishes
December 07, 2013
To make these beautiful cupcakes: Make your favorite meatloaf recipe, fill muffin tins with the meatloaf, and then bake. When the meatloaf is cooked, place each "muffin" on a plate and then "frost" the tops with your favorite mashed cauliflower recipe.
Meatloaf Cupcakes
December 07, 2013
Another yummy recipe from contributor Chris.
Cauliflower Carrot Herb Mash
Ingredients
  • 1 head of cauliflower, washed and cut into florets
  • 3 to 4 small to medium carrots, peeled and chopped
  • 1 sweet onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon fresh rosemary, minced
  • 1 tablespoon fresh thyme, minced
  • 2 tablespoons olive oil
  • salt and pepper
Directions
  1. Place cauliflower and carrots in a steamer basket in a large pot, season with salt and pepper, steam until soft (about 10 to 12 minutes, test with fork).
  2. Heat 1 tbsp oil in non-stick skillet on medium heat.
  3. Saute onion, garlic, and herbs until onion is translucent. Salt and pepper, set aside.
  4. Place steamed cauliflower and carrots into a food processor. Add the onion mixture and 1 tbsp oil. Process until smooth.
  5. Garnish with additional fresh thyme or rosemary.
  6. Enjoy!

December 07, 2013
Salt & Pepper Wings
Ingredients
  • chicken wings
  • olive oil
  • minced garlic
  • sea salt
  • pepper
  • chili powder
Instructions
  1. Toss chicken wings in olive oil, minced garlic, sea salt, pepper, and chili powder.
  2. Bake at 375 for an hour.
  3. Enjoy!
December 07, 2013
Caper Baked Chicken
Ingredients
  • 4 skinless boneless chicken breasts (halves)
  • 1 lemons juice
  • black pepper (ground, taste)
  • 1/4 cup melted butter
  • 1/4 cup steak sauce
  • 4 oz capers (liquid reserved)
 Directions
  1. Preheat oven to 425 degrees F (220 degrees C).
  2. Arrange chicken in an oven proof clay pot or medium baking dish. 
  3. Coat with lemon juice, and season with pepper.
  4. In a small bowl, mix the melted butter, steak sauce, 2 tablespoons capers, and 2 tablespoons caper liquid. 
  5. Reserve remaining capers and liquid for another use. Pour the butter mixture over the chicken to coat.
  6. Cover and bake 25 minutes in the preheated oven, until chicken is no longer pink and juices run clear. 
  7. Drizzle with remaining liquid from the baking dish to serve.
Recipe and photo source: All Recipes
December 07, 2013
Ready for some new recipes? Me too! But where are those new recipes when we need them, like when we're in the grocery store? Today's new recipe is butternut squash fries. A recipe I posted back in 2013 and over the years it's become one of favorite winter dishes.
Butternut Squash Fries
I've learned to create a shopping list for 2-3 days of meals on an app on my iPhone. This inspires staying on program, especial on those days I'm hungry and want to eat something quick. Plus, this allows me to get in and out of the store faster. That said, there are still many days you could spot me sitting in the grocery store looking through this blog for recipes.

Ingredients
  • 1 Medium Butternut Squash (about 3 cups)
  • 1 Tbsp. Extra Virgin Olive Oil
  • 1/4 Tsp. Sea Salt
Directions
Preheat the oven to 400°

Line a baking sheet with foil; top with a wire rack for baking and set aside.

Peel the squash with a potato peeler or cut skin off with a knife. Remove  the pulp and seeds and then discard. I find it easier to cut the ends off of the squash and then cut all the squash into smaller pieces. I slice away the pulp and seeds when the squash is small, but you can scoop them out after you cut the squash in half.

When cutting the squash, keep in mind that you'll want to have long thin slices about the size of regular fries; don't make these pieces too short or thick.

Place your sliced fries into a baking sheet, lightly drizzle oil over, toss the fries to coat fully.

If you want to spice this recipe up, this is the time to add the ingredients in the ranch seasons recipe below.

Give everything a good toss until each piece of squash is well coated with the mixture.

Place the squash in a single layer on the prepared baking sheet and bake for 40-50 minutes or until starting to brown on the ends.

Once they are nicely caramelized, or cooked to your preference, remove from the oven, add salt (optional), and allow to cool slightly.

Butternut Squash Fries with Beef Pot Roast
Dry Ranch Seasoning

This seasoning spice recipe is more than you will use in this one batch of fries. The idea is to have this seasoning mix ready for any time you needed it. An alternative is to sprinkle a little of each ingredient on top of your fries after you add the oil and before you put them in the oven.

Ingredients
  • 2 Tbsp. Parsley
  • 2 Tsp. Garlic Powder
  • 2 Tsp. Onion Powder
  • 1 1/2 Tsp. Dill
  • 1 Tsp. Salt
  • 1/2 Tsp. Pepper
Directions

Combine all ingredients in a small bowl or empty spice jar.

Store in an airtight container until ready to use.

Related

December 07, 2013
This yummy chili recipe comes to us from contributor Chris.

Ingredients
  • 2 1/2 lbs lean ground beef
  • 1 1/2 lbs Italian sausage, casing removed
  • 2 large onions, chopped
  • 2 garlic cloves, minced
  • 1 can (28 oz.) crushed tomatoes
  • 1/4 cup chili powder
  • 1 tsp ground cumin 1 tsp salt
  • 1/2 tsp black pepper
Directions
  1. In a soup pot, brown ground beef, sausage, onions, and garlic over high heat 20 to 25 minutes, stirring frequently.
  2. Add remaining ingredients; mix well and bring to a boil. 
  3. Reduce heat to medium-low and simmer 30 minutes, stirring occasionally.
  4. Top with all your favorite chili toppings from shredded cheese to chopped onions and sliced jalapeno peppers.
This is a perfect recipe to keep on hand in the slow cooker on those afternoons or evenings when everybody is coming home and eating at different times.
December 07, 2013
This is a recipe for wraps and tortillas made from acorn squash. Anyone out there want to make this and let us know how it turned out?
Acorn Squash Tortillas
These paleo wraps work great for "mini tacos" and "sandwiches" but they would be amazing to serve as a bed for a meaty chili, or simply as a side for any of your fall soups.

What you need:
  • 1 acorn white or yellow acorn squash, seeded, peeled, and diced.
  • Pastured raised eggs.
  • Seasonings: Chili powder, cinnamon, and nutmeg (to taste).
Tools you need:
  • Cheesecloth or a clean kitchen towel.
  • Parchment paper.
  • Baking sheet.
How you make it:
  1. Preheat your oven to 375°F.
  2. Cut, clean, peel, and dice your acorn squash.
  3. Place your squash cubes in a food processor and pulse into a consistency finer than rice is achieved. 
  4.  Microwave your fine squash pieces for 2 to 3 minutes, until softened and steamy. You can steam them if you do not have (or want to use) a microwave.
  5. Place your squash into your cheesecloth or kitchen towel, wrap tightly, and try to squeeze out as much water as possible. Caution: water will be hot.
  6. Let your cheesecloth hang from your kitchen faucet for 10 minutes, then come back and try to squeeze out more water. The goal is to remove as much water as possible.
  7. Mix 1 cup (packed) of your strained squash per 1 egg. 
  8. Season lightly with chili powder, cinnamon, and nutmeg. Basically just a tiny shake or dusting of each. For a thinner product, use 3 cups of squash and 2 eggs.
  9. Line your baking sheet with parchment paper, and pour your squash/egg mixture into 3 to 4 inch circles. Use the back of a spoon to spread them out, making sure you cannot see through them at any point.
  10. Bake for 10 minutes, then carefully use a spatula to remove them from the parchment paper and flip them. Continue baking for another 5 to 8 minutes.
  11. Allow your "tortilla wraps" to cool for a few minutes on a cooling rack or another baking sheet.
  12. Finish off your wraps by searing them in a hot pan to add color and some criminalization.
Notes:
  • You can also make these on a greased griddle, as you would make pancakes.
  • For every cup of cooked squashed mixture and single egg, the recipe yields 4 medium wraps.
Source: Palo Pot
December 03, 2013
Here's a yummy looking soup to have with a burger or slices of chicken on a cold winter day. I'm on  a roll with posting recipes that I've been meaning to try. Time to share and let you try them and let me know how they turn out. Perhaps you can inspire me to make this one...
Roasted Corn, Pepper, and Tomato Chowder
Ingredients
  • 3 red bell peppers, halved and seeded
  • 3 ears shucked corn
  • 1 1/2 pounds tomatoes, halved, seeded, and peeled (about 4)
  • 2 tablespoons extra-virgin olive oil
  • 4 cups chopped onion (about 2 medium)
  • 3 (14-ounce) cans fat-free, less-sodium chicken broth
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup (1 ounce) crumbled blue cheese
  • 2 tablespoons chopped fresh chives
Preparation
  1. Prepare grill to medium-high heat.
  2. Arrange bell peppers, skin side down, and corn in a single layer on a grill rack; grill 5 minutes, turning corn occasionally. Add tomatoes; grill an additional 5 minutes or until vegetables are slightly charred. Remove from heat; cool 10 minutes. Coarsely chop tomatoes and bell peppers; place in a medium bowl. Cut kernels from ears of corn; add to tomato mixture.
  3. Heat oil in a large Dutch oven over medium heat. Add onion; cook 7 minutes or until tender, stirring occasionally. Stir in tomato mixture; cook 3 minutes, stirring occasionally. Increase heat to high, and stir in broth. Bring to a boil. Reduce heat, and simmer 30 minutes or until vegetables are tender. Cool 20 minutes.
  4. Place one-third of tomato mixture in a blender; process until smooth. Place pureed mixture in a large bowl. Repeat procedure twice with remaining tomato mixture. Wipe pan clean with paper towels. Press tomato mixture through a sieve into pan; discard solids. Place pan over medium heat; cook until thoroughly heated. Stir in salt and black pepper.
  5. Ladle soup into bowls; top each serving with cheese and chives.
Photo and recipe source: myrecipes.com
December 03, 2013
Here are a handful of recipes for veggie chips, which you can make with kale, carrots, turnips, beets, butternut squash, zucchini, or radish. I haven't made any of these, but I love veggie chips and perhaps I will get around to making these later this month. Meanwhile, there's no reason to hold back this recipe that some of you might use sooner than later, especially if you are looking for something to bring to a holiday party that you can eat too.
Veggie Chips
I'm not sure my chips will ever look as beautiful as the photo above, but it is inspirational.

Note: These chips should not be eaten alone, because we don't snack. Also be sure you have an equal amount of meat to veggie; bite for bite or less veggies than meat.

The following guidelines apply to all recipes:
  • Use a mandolin — a cooking utensil that can pump out uniform, thin slices — or a chef’s knife to cut slices 1/8 — 1/4 of an inch thick. It’s important to get the chips thin to get just the right crisp.
  • When placing the chips on a baking sheet, line the sheet with parchment paper and lay the chips in a single layer. If the chips overlap, the edges won’t cook evenly.
  • For even cooking, rotate the pan halfway through and flip the chips.
  • For small batches, pop the chip subs in a toaster oven.
  • Store leftovers in an airtight container, though most of these won’t stay at their peak crunchiness for long.
Carrot Chips
Carrot Chips
These veggie chips have lots of beta-carotene, which converts into vitamin A in the body.

Why munch on boring carrot sticks when you can turn raw carrots into crispy, delicate chips instead? A vegetable peeler (a Y-shaped peeler works best, but use what you have) is the only tool you’ll need to make these sweet, paper-thin crisps that are perfect for healthy snacking or as a garnish for your salad.

The carrot slices shrink considerably when baked, so buy the thickest carrots you can find to end up with wider, sturdier chips.
  1. Use a vegetable peeler to shave the carrots into thin, even slices. 
  2. Preheat oven to 250 and bake for 45 minutes, or until crispy.
Beet Chips
Beet Chips

 Beets have a ton of antioxidant betalain, known for it’s anti-inflammatory and detoxification powers. Slicing the roots and baking them produces a deep purple chip that’s sweet from natural sugars (or a golden yellow if made with golden beets).
  1. Preheat oven to 350, and bake 20 minutes. 
  2. Rotate sheet and bake 10-20 more minutes. 
  3. For a sweet and savory combination, top them with a touch of goat cheese.
Smoky Beet Chips
Smoky Beet Chips

  • 2 medium sized beets, scrubbed clean
  • 4 egg whites
  • 1 tsp. smoked paprika powder
  • 1 tsp. garlic powder
  • Olive oil
  • Flake sea salt for finishing

This recipe adds a bit of spice: paprika and garlic...

  1. Preheat your oven to 375. If you use convection, preheat to 350.
  2. Thinly slice your beets and place them in a bowl of water. Rinse beets until water runs clear and pat dry with a dishcloth.
  3. In a shallow dish, beat your egg whites, paprika and garlic together.
  4. Take your beet slices that have been dried and one at a time, dip into the egg white mixture and place on a parchment lined baking sheet. Keep the chips close together but do not overlap. Place into your oven on the lowest rack.
  5. After 10 minutes, slightly coat the beets with oil. Increase your oven’s heat by 25 degrees (375 for convection; 400 for non-convection) and continue to bake for an additional 15 minutes. Keep your eye on them and remove from the oven when they turn a beautiful golden red-brown color. Cooking times will vary based on your oven.
  6. Remove from the oven and let cool for a few minutes (if you can wait).
  7. Finish with flake sea salt.

Butternut Squash Chips

 These are the biggest of all the chips in the land. They’re sweet, taste pumpkin-y, and you get two fun shapes out of one squash. The seedless part up top yields sizable rounds, while the bottom part (once deseeded and sliced) makes rings.
  1. Preheat oven to 375.
  2. Bake for 20 minutes, flip and cook until brown on the edges.
Zucchini Chips

 This green veggie is a solid source of niacin and thiamine, two B vitamins that help us produce healthy hair and skin.
  1. Preheat oven to 450. 
  2. Bake for 8-10 minutes, flip slices, then roast for another 8-10 minutes. 
Radish Chips

 Bear with these little guys. We know it’ll take a little more patience to slice ’em up, but they’re a good source of riboflavin (which helps convert food to fuel) and copper (important for our immunity).
  1. Dust these little rounds with curry, turmeric, garlic, paprika, and pepper for a super-flavorful treat.
  2. Preheat oven to 350, roast for 15 minutes, flip and cook for another 15.
Turnip Chips

 Turnips are a great source of vitamin B6, which helps to produce serotonin, the hormone that helps us sleep and control appetite.
  1. If you’d rather not peel them, make sure to give them a good scrub before the chips hit the baking sheet.
  2. Preheat oven to 375. 
  3. Roast for 20-25 minutes. 
Kale Chips
Kale Chips

 Kale is a distant cousin of broccoli and is known to have a very large amount of antioxidants compared to other fruits and veggies. Since kale can sometimes be a little bitter, gently massaging the leaves with a little olive oil before baking. Or dust with Parmesan for the real McCoy.

For a flat chip, use dinosaur kale. The alternative, curly kale, is much more textured.
  1. Preheat oven to 375. 
  2. Rinse and dry 1 large bunch of kale, then remove the stems and tough center ribs. 
  3. Rip the kale into large pieces, toss with a little olive oil, then sprinkle with some salt and pepper. 
  4. Bake until crisp, about 10 to 15 minutes, checking frequently, as they can burn easily.
December 03, 2013
I have been so fortunate to be the recipient of a great deal of hand-me-downs during my weight loss journey. This week, I decided it is time to find a pair of jeans that fit me just right. There is nothing more frustrating than not being able to find a pair of jeans that fit in all the right place. But all that is about to change.
New blue jeans and sweater 11-30-13
Shopping used to be SO frustrating for me. I often ended up buying something that didn't fit right, because nothing fit right. My clothes were usually too big. My store choices were limited: The Avenue, Lane Bryant, and Catherine's.

In recent months, I expanded my shopping experience to include Penney's, Macy's, and Dress Barn. I even ventured into Victoria Secret's this year and purchased a few items.

This time I was hot on the trail for some new blue jeans at Coldwater Creek. I was determined to buy a few items from a "normal size clothing" store.

It was Black Friday and the saleswomen were wonderful, so full of patience. I told them that I have a few pair of Coldwater Creek corduroys that are size 18P and that they are too short. I asked for their help finding the right fitting blue jeans.  It was as if they were as determined as I was to find me just the right fitting pair of jeans. I have no idea how many pants I tried on, but trust me--I tried on a lot of blue jeans.

I started with size 16. I really wanted the size 16's to fit, but none of them would zip up. I wanted jeans I could put on without having to lay on my bed, so these would not do for me. Sigh. Keep moving. Nothing for you here.

I moved up to size 18 and they were not fitting right either. They were poochy in the thighs and too big around the waist.

I even tried on a size 20, just to see if I was missing something. Nope - too big. A big sigh of relief followed.  Keep moving. Nothing for you here.

Back to the 18's, this time with a lower waist. The tag indicated "Natural Fit Straight Leg, sits at the waist, shaped through hips and thighs." No poochy thighs. No baggy waist. The hemline was exactly where it should be. OMG - these are perfect! Woohoo! These are the blue jeans I'm wearing in the photo above.

I tried on a ton of blouses at the same time I was trying on the jeans. Every blouse I tried on was a size 14 and not a one of them fit. The size 16 blouses turned out to be a bad fit too. While I couldn't button the 14's, the 16's were baggy. At my current size, this is not the store for me to buy blouses.

I did find the beautiful turquoise sweater that I'm wearing in the photo at Coldwater Creek. I tried an 18, but just for good measure, I had to try a 16 too. No, no, no. The 18 looked fabulous. The 16, not so much.

Yesterday I wore my new blue jeans and the turquoise sweater and I felt incredible all day. I haven't felt this good in my clothes in a very long time. It feels wonderful to feel this way!

I went into Chico's next. I have a couple Chico size 2 tops, so I didn't hesitate to try on 2 beautiful size 2 tops. I bought them both and I'm excited to wear them this week.

There's nothing more rewarding than finding a pair of blue jeans that fit like they were made for you.  Having a beautiful sweater to go with those jeans - priceless!
December 01, 2013
Contributor Chris shared this Caramelized Onion and Sausage Stuffing recipe and it is yummy! I know this, because I made it for dinner tonight. It may be too late for you to make this for your Thanksgiving dinner tomorrow, but you don't need to wait until Christmas to try this. 
Caramelized Onion & Sausage Stuffing. Photo by Theresa
Prep time: 25 minutes
Cook time: 15 minutes
Total time: 40 minutes
Serves: 4

 Ingredients
  • 1 lb ground pork sausage
  • 2 yellow onions, sliced
  • butternut squash (diced)
  • 1 container of mushrooms, roughly chopped
  • 2 tbsp vinegar (I did not add this)
  • 2 eggs, beaten
  • 1/3 cup chicken broth (I've also used beef broth)
  • 1 tbsp fresh rosemary, chopped
  • 2 tbsp fat of choice
  • 1 garlic clove, minced
  • salt and pepper to taste
Instructions

1. Preheat oven to 400 degrees.

2. Place diced butternut squash on a baking sheet, sprinkle with olive oil and salt and pepper.
cook butternut squash until tender
3. Bake for about 15-25 minutes or until are tender, then set aside in a large bowl. Leave the oven on so it will be fully heated when you add the casserole.

4. While the butternut squash cooks, place a tablespoon of fat along with the garlic and mushrooms in a large skillet over medium-high heat and cook down.

5. Add salt (optional) and pepper and cook until soft. 
cook mushrooms until soft
6. While the mushrooms are cooking down, in another skillet heat 1 tablespoon fat and add onions. (I only used 1 skillet for this recipe.

7. Once the mushrooms are done cooking, add them to the bowl with the squash.

8. Stir onions frequently to caramelize. This will take about 10-15 minutes. When onions are caramelized, set them aside (not in bowl with other items); these will go on top of the casserole after it cooks.
caramelize onions
9. In the same pan used for the mushrooms, add the pork sausage. Use a spoon to break up sausage and cook until almost cooked through.

10. Once sausage is done, add the sausage to the squash and mushroom bowl to cool.
cook sausage
11. In a small bow, beat the eggs then add them to the bowl with the sausage and veggies, then add the broth, vinegar (optional), squash, and chopped herbs. Mix well.
add beaten eggs, broth, vinegar and herbs to the bowl
12. Place in 9 x 13 baking dish or a round casserole dish.

13. Bake at 400 degrees for 10-20 minutes; make sure the egg is fully cooked before you pull the casserole from the oven.

14. Add onions to the top of the stuffing and cook for 5 more minutes.
November 27, 2013
Today I want to pause to look back at the way I used to see things on this program. It's not all bad, it's all just part of my journey. Before I talk about some of my process, let's have a look at how I looked - literally.
November 2013 vs March 2011
One of the issues I had in the early part of being on this program was what to say to people when they ask what diet I'm on. It was an issue, because I found when I described the Key weight loss program to others, many were quick to judge or discredit what I'm eating.

In March 2011, a couple months after I started the key program, I visited friends in California. When we planned to have dinner together, I told them about the foods I didn't eat. They immediately asked me "what kind of diet are you on?"

This is a natural question.

"If I've lost a lot of weight the next time you see me - ask me this again." I told them.

I was excited about my journey, but I felt vulnerable talking about it. The other reason I wanted to avoid details, was to stay away from negative conversations that often happened, even with the dearest of friends. I didn't want to debate the pros and cons of why, for example, I don't eat fruit yet bacon is okay.

Friends near and far see this diet is working for me, so unless someone really press me for details, I tell them I'm doing something similar to Atkins and then move on to another topic.

Our success is not contingent on what other people believe we should be eating. Accept the fact that most people don't get this program. When you reach your goal size and they see you stay that size, they may change their opinion. Meanwhile, move on to another conversation.

Sometimes the negative conversations were from within. Sometimes I got caught up wondering when can I have X again? I don't need to know when I can I have X again. X is what brought me to a size 30/32.

Just for now, I tell myself and others, I'm not having X, because I want to lose weight.

I went to a refresher yesterday and I'm so excited about my weight loss journey - where I am and where I'm heading. I see the light at the end of the tunnel and it is incredible.

One of the many take-a ways for me is that I can stop obsessing about my size. Recently I've been so frustrated over not being a smaller size. Several times this month I've heard myself say I don't want to be an 18 one more minute.

This is my old way of thinking and seeing myself. Part of my journey is moving through these feelings and letting them go. I don’t need those feelings anymore. They no longer meet my needs.

I learned not to focus so much on my size, because it's no different than focusing on the scale. When I focus on my size, I'm trying to tell my body to lose weight and our bodies don't respond to that very well. Instead, I choose to focus on becoming healthy. Our bodies want us to be healthy and our bodies respond to these thoughts really well.

I was reminded at the refresher that plateaus are part of our journey. Plateaus always last longer than our ego wants them to last. Our ego wants to GET THERE NOW (to our goal size). Our bodies know what’s best for us. Our bodies want us to heal. Our bodies will take however long it needs to heal. Accept plateaus as part of our process.

Gaining weight is also part of the process. Remember the deck of cards analogy? We put on fat and gain weight before we lose any weight. Add fat to our body, gain weight, then lose more weight than you had on you before. Repeat. Repeat. Repeat. Plateau along the way. Repeat. Repeat. Repeat.Stay the course.

The goal is to reach your goal size and then learn maintenance. This too has it's own process we have to learn. Learn maintenance by adding one food in at a time (which foods and how much? Ask your body these questions. Observe how your body responds to each food you add). You may come to hate maintenance, but do it anyway. Learn maintenance. Learn maintenance. Learn maintenance. Learn to accept the maintenance journey. Learn to like the maintenance journey. Own maintenance.

Because of yesterday's refresher, I have a better idea of what my life will be like when I learn to cycle in and out of the river on maintenance. I understand that it may be difficult at first. I may not even like it, but I will cycle in and out of the river until my body learns this natural cycle process. My body will embrace the cycles. My body will learn to enjoy them. I can visualize myself at maintenance and I like what I see.

I see my arms and legs are becoming stronger and healthier. I appreciate how slender my body has become and how good I feel as my body becomes more and more healthy. I visualize my body reaching my goal size. I no longer need to obsess with my journey. I know what to do. I know what not to do. I live my life and I embrace my healthy lifestyle.

How badly do you want to reach and maintain your goal size? You have the tools. Stay the course and see your journey through.
November 26, 2013
Hello All, This is only my second posting, so here goes! I went to Julie in March of this year, 2013. It has been an amazing experience, as it has been for so many people. Before hypnosis there was no off switch for me and if I compare that to a light switch – the light was always on. Julie found a way to turn off that switch….the darkness is nice, rewarding. There has been no real pull to stray from the plan. Now it is November and I am worried, the goal is in sight. I started at size 20, I can now fit into the roomy size 10 clothes and I think I can be an 8/10. My biggest fear is that I get to my goal and I start to add food back in and the light switches on. I need to find a dimmer switch, so I have scheduled a refresher for December 9th. I am hoping Julie will show me how to moderate the light switch. What has life been like at goal for the rest of you?
November 26, 2013
I was first introduced to celeriac earlier this year when I was in France. My friend Andrea was making a beef stew for my last night visiting at the end of the week and she wanted me to have something in lieu of rice. At lunch one day she ordered mashed celeriac and when I tasted it she was happy she found just the right thing for me to have with her stew.
Andrea's celeriac. Photo by Theresa
Andrea diced her celeriac and then cooked them in boiling water like a potato. She seasoned them with salt, pepper, and butter, then placed them in a casserole dish and kept them warm in the oven while the stew and other vegetables finished cooking. She served the celeriac in the casserole dish. I was careful to balance my meat to veggie ratio.

BTW, you can substitute celeriac for potatoes in most any recipe. 
 
Celeriac and Parsnip Mash
This celeriac and parsnip mash recipe comes from our contributor Jennifer and may be just what you're looking for to add to your Thanksgiving dinner.

Ingredients
  • 1 tablespoon oil
  • 1 large onion, chopped
  • 2 garlic cloves, peeled and sliced
  • 1 lb parsnip, peeled and coarsely chopped
  • 1 celery root, peeled and coarsely chopped
  • 3 cups water (or enough to just cover vegetables) or 3 cups broth (or enough to just cover vegetables)
  • salt and pepper, to taste
  • 2 tablespoons butter
  • optional seasonings: bay leaves or thyme or caraway seeds or even curry 
Directions
  1. Saute the onions in the first tbsp of butter or oil in a large, heavy pot, until just soft, not browned. 
  2. Add the spices and the garlic, saute one minute longer. 
  3. Add the parsnips and celery root, then cover with the liquid. 
  4. Simmer over medium heat until vegetables are very tender, about 30 minutes.
  5. Remove bay leaves. 
  6. Drain, reserving liquid. 
  7. Return solids to the pot and mash. 
  8. Add cooking liquid to desired consistency. 
  9. Stir in butter, adjust seasonings to taste. 
Celeriac in my kitchen guarded by army men. Photo by Theresa
Celeriac at the open market in France. Photo by Theresa
Andrea's beef stew served with mashed celeriac. Photo by Theresa

November 25, 2013
Here's another holiday recipe, this one if from Gayle, who says this is "a great option for a yummy Thanksgiving side dish, this comes from Moosewood cookbook by Mollie Katzen and has been a favorite of mine for years."

Ingredients
  • 4 cups cooked squash or pumpkin mashed
  • 1 cup chopped onions
  • 1 1/2 cups chopped mixed red and green peppers
  • 2-3 large cloves crushed garlic
  • 1 tsp ground cumin
  • 4 beaten eggs
  • 2 cups corn
  • 1/2 tsp chili powder
  • 1 cup cheddar
  • 1/2 tsp ground coriander
  • dash of cayenne
  • dash of black pepper
  • 1 tsp salt
  • 2 Tbs olive oil
Instructions
  1. Saute oions, garlic and spices in olive oil until translucent.
  2. Add peppers and salt, cover and cook 5-8 min
  3. Add saute to mashed squash, along with corn and beaten eggs. Mix well. Taste to correct seasonings.
  4. Spread into a buttered 2 quart casserole and top with cheese.
  5. Bake in 350 oven, 20 min covered and 15 min uncovered.
November 25, 2013
This recipe comes just in time for the holiday. Thanks Chris for sharing it!

Prep time: 1 hour Cook time: 30 minutes
Serves: 9-12

Featuring fresh green beans and caramelized onions, this homemade green bean casserole is just about as clean as it gets. Rather than relying on a cream-based soup, it’s held together by a creamy puree of parsnips and mushrooms! The caramelized onion topping still delivers the buttery onion flavor that we all love, without the deep-fried grease and flour to go along with it. All of our favorite flavors covered, without the heavy food-coma to follow!

Ingredients
  • 1 yellow onion, sliced thinly
  • 1 tablespoon olive oil, or butter
  • 2 cups parsnips, chopped
  • 10 oz. mushrooms, chopped * 3 cloves garlic, minced
  • 1½ cups water (or broth)
  • 1½ teaspoons fine sea salt
  • 1 lb. fresh green beans
Instructions
  1. Heat oil/butter, in a large skillet and add the sliced onions. Saute gently over medium-low heat for about 45 minutes, stirring occasionally until caramelized. Use a splash of water, as needed, to prevent sticking. Once the onions are tender and golden in color, remove from heat and set aside in a bowl for later.
  2. While the onions are cooking, you’ll have plenty of time to steam the parsnips. Fit a steamer basket into a saucepan, and fill with one inch of water. Add the 2 cups of chopped parsnips, and bring the water to boil over high heat. Cover and reduce the heat to low, steaming for about 8 minutes, or until the parsnips are easily pierced with a fork. Transfer the steamed parsnips to your blender container, and set it aside.
  3. Using the same steamer basket and saucepan, break the pound of fresh green beans into one-inch pieces, and toss them into the steamer basket. Bring to a boil, then cover and steam for 6-8 minutes, until the green beans are bright green with a bit of crunch. Transfer the cooked green beans to an 8″ x 8″ glass baking dish.
  4. At this point, cook the green beans to be as tender as you like– if you prefer them softer, steam them longer. The baking process later will not make them any more tender, so this is your chance to achieve the texture you like.
  5. Once the onions have finished caramelizing, you can use the same pan to saute the mushrooms and garlic. Heat more oi/butter, and saute the garlic for about 3 minutes, then add the mushrooms. Cook for about 6 minutes, until liquid is released from the mushrooms.
  6. Spread half of the mushroom mixture into the baking dish of green beans, and pour the other half of the mixture, along with any liquid, into the blender container with the steamed parsnips.
  7. Into that blender container, add 1½ cups water/broth and 1½ teaspoons sea salt to the cooked parsnips and mushrooms. Blend until smooth and creamy. (This mixture may be a bit salty to taste at this point, but keep in mind that it will be diluted when it’s poured over a pound of green beans!)
  8. Pour the creamy sauce over the green beans and mushrooms in the glass baking dish, and stir to coat well. (You may very well have more sauce than you need for this recipe– I only used about 1½ cups to coat the vegetables well. Save the rest for a future dish!)
  9. Smooth the creamy vegetable mixture with a spatula, and top with the caramelized onions to finish.
  10. At this point, you could cover the dish and store it in the fridge until you’re ready to heat and serve.
  11. When you’re ready to bake, preheat your oven to 350F and bake uncovered for about 30 minutes, until bubbly. 
  12. Serve warm and enjoy!
November 25, 2013
This pumpkin sausage soup recipe comes from one of my key friends. She served this at a family gathering and her grand-niece really enjoyed it. I made it last night and it was yummy. This may be just what you need in the cold winter nights ahead.
Ingredients
  • 12 ounces) of Jimmy Dean plain sausage
  • 1/2 cup onion, minced 
  • 1 garlic clove, minced 
  • 1 tablespoon Italian seasonings (packaged salad dressing)
  • 1 -2 cup fresh mushrooms, chopped 
  • 1 can pumpkin (15 ounce)
  • 4 cups chicken broth (I used 2 cups - I like my soup thick)
  • 1/2 cup whole milk 
Directions
Prep Time: 5 minutes
Total Time: 50 minutes
Servings: 6
  1. Brown sausage, drain, then add the onion, garlic, Italian seasonings and mushrooms and sauté until done. 
  2. Add pumpkin to this mixture and mix well. 
  3. Stir in broth and mix well. Use less broth for a thicker soup; I used 2 cups.
  4. Simmer 20-30 minutes. 
  5. Stir in the milk and simmer on low another 10-15 minute. If soup is too thick, add more broth.
  6. Taste and add salt and pepper as needed (optional). 
12/15/13: I'm making this recipe as I type and it is perfect for cold, snowy, winter days like today. It's ready in less than an hour and the whole house smells wonderful the whole time! If you haven't made this yet, add it to your short list of new recipes to try!

In Jennifer's kitchen

Jennifer, one of our contributors, also made this soup and shared a few words:
I just tasted it and all's I can say is OMG! Do I HAVE To share with my husband? I highly recommend it! easy TOO! -- Jennifer
November 19, 2013
I'm on a quest to kick things up a little in my weight loss journey. I'm committed to make as many new recipes as I can during the remainder of 2013. I've been collecting recipes and in the weeks ahead I plan to make as many of them as I can. What better way to start kicking things up than with a new kind of chili?
Chili made with Green Salsa
Why do I want to kick things up? One of the key concepts Julie teaches us is to mix it up - don't let your body get used to having the same foods. It was time for me to get back to this basic concept again.

Last week I was feeling bored with food. Nothing seemed interesting or tasty to me. That's when I started thinking it was time to switch out my menus for some new ones.

One night after work I looked in my pantry for something to cook with grass-fed beef, but I didn't see many options. Hmmm, now what?" 

I wasn't game for running to the store, so I looked in the pantry again. That's when I found a jar of chipolte corn salsa. I often make beef chili with a jar of red salsa, so why wouldn't corn salsa be just as good? it turns out corn salsa makes a delicious chili. I created a whole new version of chili that I liked so much I made it again for a potluck I went to yesterday. This time I made my chili with green salsa.

I discovered something else last week after eating that chili: I had lost interest in the meals I was making because I wasn't adding any herbs or spices. It's time to add some spice back into my foods.

What about you? Are you eating the same foods? Are you bored with your meals? Kick things up in you menu and see if that helps. If you have any nice spicy recipes, please share them with us!

Chili
  1. Place 1 pound of ground beef in a pan
  2. When the beef is done, drain out the oil.
  3. Add 1 small chopped onion and 1 small sliced pepper (any color or type) to the pan and allow them to soften.
  4. Add the beef to the pan with the onion and peppers and mix in a 16 oz jar of Mrs. Renfro's Green Salsa or Chipolte Corn Salsa. I loved the spiciness of these salsas, but you can add any brand of salsa.
Last week I topped my chili off with sour cream. I've heard mixed reviews if sour cream is on program or not. One person said she called the office and was told "it can be used as a condiment (i.e., in small amounts), but you should think about what your goal is when adding sour cream." That sounds like good advice to me. It's also a concept we can apply to other food choices.
Chili made with Chipolte Corn Salsa
November 17, 2013
Some mornings I grab an egg sandwich at Dunkin Donuts, but I make it a special order so I can have eggs my way: I ask them to hold the bagel. I've been doing this at my local DnD for so long that when the cook sees me coming, she knows to hold the bagel. She also knows to put the cheese between the meat and the egg.
Eggs my way - made at home (recipe below)
If you order eggs my way at DnD or anywhere else, know that you will pay the same price in most cases. They should give you a discount, and at DnD on Main in Northampton they often do, but if it gets in the way of having this my way or not, I keep it simple. If they look confused at how to ring it up, tell them: 1) ring it up as they do a sandwich, 2) let the cook know to hold the bagel (or other bread), and 3) ask the cook to put the cheese between the meat and egg (or skip the cheese entirely). You don't want to order a sandwich with the bread. Pulling the bagel from the sandwich is too tempting. You don't want to do this. No bagel, no temptation. Keep it simple.

Most mornings I don't eat breakfast. This was a big change for me that happened after I started this weight loss program. I don't know exactly when I stopped being hungry in the morning. Prior to seeing Julie, I always ate first thing in the morning, otherwise I felt dizzy. I was not a diabetic, and I was tested many times over the years, so I never knew why I had those spells. I recall when I first started feeling dizzy vividly. I was 19 years old. I woke up, jumped up out of bed like I always did, but that morning I quickly sat back down because I felt dizzy, and ever since that morning, I was dizzy every morning and I found eating stilled the dizzy spells - up until some time after I started Julie's program when I no longer had morning dizzy spells and I lost my appetite for breakfast.

Julie talks about stabilizing our metabolism for us in her sessions. Perhaps she stabilized my metabolism and that made the dizzy spells stop. I don't have another explanation. What I do know is I don't miss those dizzy spells and I'm good with this change.

That said, there are mornings when I am hungry and I have breakfast. Yesterday I saw an article about making a week’s worth of egg sandwiches in 15 minutes, and since I didn't have anything planned for dinner, and I had 2 dozen eggs in the house, I decided to adapt the recipe and made it for dinner last night.

Julie teaches us to vary our menus, so don't make this recipe with a dozen eggs unless you have family to help you eat them or you plan to freeze some. Trying this recipe last night is my first step in changing up what I eat. I'm re-evaluating what I'm eating and I'm cooking new recipes to move away from eating the same foods all the time. I'm making spicier foods and using my crockpot again. There's nothing like coming home to a cooked meal!

Eggs My Way
I think you'll find this recipe easy to adapt to make eggs your way. 

1. Drop a small amount of olive oil into each well of your muffin pan. Smear the oil around the well with your fingertip or a paper towel to coat the bottom and edges of each well. 
2. Place a piece of sliced ham in each well and add a small amount of spinach. I added spinach that was still frozen. You can use any vegetable or none at all.
3. Crack one egg into each well.
4. Sprinkle the eggs with a little salt, pepper, and garlic salt. Season to suit your tastes.
5. Bake in the oven at 350 for about 15 minutes. Adjust the cooling time depending on how you like your yolks. Cook them less if you want runny yolks or longer for harder yolks.

I got a phone call while my eggs were cooking, so they were perfectly hard boiled when I ate them. I prefer them runny, but hard boiled means I can eat the leftovers cold from the refrigerator instead of needing to heat them up.

Recipe adapted from Make A Week’s Worth Of Healthy Egg Breakfast Sandwiches in 15 Minutes.
November 14, 2013
This question was posted a few minutes ago on an August 2013 post (Quick Recipes) and in order to help Rose, I'm posting her question so that some of you may be able to answer her questions:
I am new to blogging and not sure if I'm doing it right. I have been on the diet for two months and doing well. I do still have some food questions and how the food combinations effect the body, as well as dynamics of Julie's philosophy. I really enjoyed the sessions and am in awe of her. However, after driving for two hours from Gloucester and attending the night sessions, I tended to space out and not necessarily absorb a lot if the information. I emailed Theresa, but got back some long form letter of encouragement. Is there anyone out there who can help me?  -- Rose

11/13/13 update:
I just read an excerpt from the book Grain Brain: The Surprising Truth About Wheat, Carbs, and Sugar - Your Brain's Silent Killers, by Dr. David Perlmutter, which supports a lot of what Julie teaches us. I highly recommend this article. It's available on Amazon and the Kindle price is only $6.62. I devoured the article, so I may have to buy the Kindle version! -- Theresa
November 12, 2013