Yesterday I was looking for a new meat recipe and I found just what I needed at Trader Joe's: Cabernet Beef Pot Roast. The roast is cooking in a crock pot as I type.

Cabernet Beef Pot Roast - this was yummy!

Cabernet Beef Pot Roast

Ingredients
  • 1 Cabernet Beef Pot Roast from Trader Joe's
  • 1/2 cup of water
  • 6 carrots cut into thick slices
  • 1 large onion
  • small box of fresh mushrooms 
Note: All vegetable are optional; add your favorites or just cook the pot roast alone with the water. The packages suggests browning the roast all sides of the pot roast in olive oil in a skillet, but I usually skip this step. I've done it both ways and I don't taste a difference either way.
Trader Joe's Cabernet Beef Pot Roast
Directions
Add 1/2 cup of water to the bottom of a crock pot.

Add the pot roast to the crock pot.

Cut onion and carrots into slices.

Top the roast with the sliced carrots and onions

Cover the pot.

Cook on low for 10-12 hours or high for 5-6 hours.
Butternut Squash Fries with Cabernet Beef Pot Roast
Related
Earlier this week a blog comment came into my inbox that I wasn't sure how to respond. I approved the comment, which posted to a blog post from May 2012. I decided it was a great question to ask myself: What is wrong with you people - be happy u are down 2 or 3 sizes.
I'm happy to fit into three new pair of size 18 jeans!
I am very happy with my success, but it's true - there are times I complain "when is more weight going to come off?" In fact, I wined about this a just few weeks ago and I've dropped seven sizes. I embrace this question. I accept the challenge! My old ways of thinking have been with me for a long time. Changing how I think takes time, but I am working on this change.

It's easy to get caught up in wanting to be further along in our weight loss journey and to lose sight of the fact that this process takes as long as it takes. We want the weight to come off faster (as in NOW). Our weight didn't come on overnight and it isn't going to come off overnight. We don't want plateaus, but plateaus are a sign that our body is healing. This is a good thing. Plateaus may last a few weeks or even a few months. Meanwhile, we don't need to beat ourselves up because it's taking so long.

We're all learning to have patience with this process, to keep applying what we're learned in the classes, and to remember that this weight loss isn't the fast fix other programs promise us. If we stay the course, we will reach our goals.

In answer to the question, yes, we are happy that we're down 2 or 3 sizes (or more), but sometimes we get in our way and lose sight of what we have achieved. Nothing is wrong with us. We're learning to keep things in perspective, it's all part of the process.

Thanks for the humble reminder to be happy about our success.
I  went with a friend to a Boston hair salon in March 2010 and I spent a lot of time and money with poor results: a horrible new hairstyle. What I realize now is that I was focusing my energy in the wrong place. A new hair style would never lead to the real change I wanted in my life. The real change I was seeking, came to me while following Julie's program.
Left: January 2013
Right: March 2010
These changes came from the program, but I had a big part in this change too. There were promises I needed to keep, rules I needed to follow, and I had to keep out of my own way to let the process work. Recent comments on this blog inspired me to write about this important aspect of this program: rely on yourself - you have the answers to your food questions.

Julie teaches us everything we need to know and how to train ourselves to stay on program. If you don't know the answer about a specific food, go quiet for a few moments and think about what you heard in class. I often ask myself "what would Julie say?" Using questions from those two comments, my though process would be to think along these lines:
Can I have hummus? Hmm, what is hummus? Beans. Beans are dried. Oh yeah, we can't have dried foods. Okay, no hummus. What else can I have?
What about coconut creamer? What is it? Half-and-half isn't allowed, so this probably isn't either. Also, since I don't read labels, I'm not able to really answer this one. Better skip this item. Milk (in any form) is a freebie, so I'll stick with milk. 
I'm still having the urge for sugar. Do I blow my progress if I eat one lil chocolate. Will I stop losing? Oh yeah, I agreed not to eat sugar. Julie says that when I have sugar, my body wants more sugar. A trick she taught is to push the thought of eating sugar back each time it comes to me. [Remember the visuals she did when she talked about this.] The more I push back on the thought, the weaker it gets. Focus on protein for a few days and this craving will go away.
Kefir is loaded with probiotics it's like liquid yogurt. It's a healthy choice and I keep it to a minimum. Oh, yeah, we're not allowed things that are "like" yogurt, we're only allowed (two per week and only with a protein) the brands Julie told us about. I really want the probiotics, so I'll look for them in another form.  [See recommendation by Nutrition Now PB8 Probiotic Acidophilus.]
If you find there are too many things that you don't know if they're on program or not, you may consider going for a refresh. You don't have to wait until you are completely off program to go in to see Julie again. I went to see Julie to continue learning the program and sometimes to get an extra boost to help me before I went on vacation. At a refresh, you can learn, once again, what's on program, what's not on program, and why certain foods are not good for us to eat.

There are times when I want to know how much weight I've lost. What is wrong with weighing yourself? A few things come to mind:
  1. We promised Julie we would not weigh ourselves. 
  2. Our body wants to know how much weight we've lost so it knows how much to gain back. If we don't know how much we weigh, then we're less likely to gain back that weight. 
  3. Like sugar, when you push back on urges to get on the scale, they will go away and most often a weight drop follows. Visualize the motions that Julie does when she talks about pushing back thoughts of sugar or going on the scale.
  4. Isn't reason number three enough to keep you off the scale?
I too have been caught up in the idea to weigh myself on the one year anniversary date. As the date of my second year on program approaches (1/29/13), those thoughts surfaced once again. I shared my well thought out thesis, of why I should get on the scale, with one of my friends. She reminded me of how fatal knowing that number can be and I came to my senses before getting on the scale.

I don't post a list of program foods on this blog for many reasons. One reason is that Julie encourages us not us to think so much about the program. The thinking process I described above is about retraining our brains rather than getting caught in our heads. We need to re-program our brains to this new way of eating and we can find the answers within ourselves. We learned all we need to know if the first classes we took from Julie. Another reason I don't post a list of foods: I don't work for Julie and such a list may cause legal (copyright) issues.

This way of eating is expensive. When I talk to my healthy friends, I find that their foods, which of late are quite similar to what I'm eating, are expensive too. Healthy food costs a lot more than package and fast food, but not eating healthy foods puts a big price our bodies. The high cost of eating well is more about government food pyramids and marketing than anything this program sells. Our economy drives the cost of food. It is wrong that healthy foods cost more, but if you do some research, you'll see why many of the "pyramid" foods are not good for our body.
 
Being the queen of foamy milk, when I saw this posted on the Facebook support group, I had to add it to the blog. I haven't tried it, but it sounds like an easy way to make frothy milk without needing a gadget, which may be helpful when traveling.
Foamy milk; [ source

How to Make Milk Froth without a Frother or Machine


Ingredients
  • Fresh milk 
Equipment
  • Small jar with a lid
  • Microwave oven
  1. Find a jar with a lid and fill it with as much milk as you normally like in your coffee (or other hot beverage). The milk should fill the jar no more than half way to allow room for the foam.
  2. Shake the jar with the lid on as hard as you can until the milk has become frothy and doubled in size. This takes us about 30 seconds.
  3. Take the lid off and microwave for another 30 seconds. The foam will rise to the top of the milk and the heat from the microwave will help stabilize it.
  4. Pour the milk into your coffee using a spoon to hold back the foam. Then scoop the foam on top!
A few months after I started the Key Hypnosis Program for weight loss (January 29, 2011),  I asked friends to take photos of me, so I could visually see my weight loss progress. I cringed each time my photo was taken, especially side shots in my gym clothes. I cringed again a few days ago when I had my photo taken in the yellow shirt (shown below). When I looked at my photo this time, I could finally see my hips are smaller!
August 2012 | November 2012 | January 2013
I remember dressing for work that morning and then looking in the mirror; I only focused on the roundness of my hips. I knew my hips were smaller than they were last year, but I was still not happy with how big they were. When I saw the photo of me in my yellow shirt, I saw victory! Hip reduction by me and mother nature - not surgery!

This is what I was talking about yesterday, when I blogged about taking photos so you can see your weight loss progress. The photos I posted yesterday document my progress, but seeing my photos side-by-side, especially in gym clothes, really emphasizes my weight loss. Waiting for the inches to come off my hips has been one of the most frustrating parts of this journey. But I've been patient. I stayed on program. And it has paid off.

For me to reach my goal size, I need to continue giving up those foods that made me obese. Is it worth giving up sugar, carbs, and all of what used to be my favorite foods? You bet it is! Before I started this program, I was skeptical about anyone being able to relieve me from craving chocolate, deserts, pastas, fruits, and foods full of sugars and gluten, but that's exactly what happened.

I no longer ask "when do I get to eat XX again" because I know XX is what led me to becoming obese in the first place. When I look at food options in a restaurant, I don't wine about what I can't eat, I look for the foods I "get" to eat. A friend of mine, who has always been healthy, does this too. Sure, there are times when we think, for a moment, how nice it would be to have XX from time to time. But even my healthy friend says there are things she no longer eats, because it's not worth the end result: wanting more and more of XX and finding you are stuck in a circle (of overeating) that you can't get out of no matter what you do.

This journey has taken far longer than I expected, but it takes as long as it takes. The bottom line is that it's working for me and my life is changed in so many ways. If I go back to eating the foods I once thought I would "miss," the weight will come back too. Feeling good and being healthier means making permanent change. Talk to others on this program and many will tell you we've learned a whole new set of favorite foods. Seeing your options instead of what you can't have, makes it easier too.

For those of you who haven't started this program and are curious to know all the details, wait for the details to come from Julie. Once you attend her classes, you'll learn everything you need to know about to achieve success and to maintain your goal size.

Meanwhile, you don't need to know anything about the program except that, for most of us, this program really does work. You may be on a long wait list, but your time will come.
Same shirt, different pants, six months apart
Left: June 2012 (size 22/24 pants)
Right: Dec. 2012 (size 18 pants)
I started this program on Jan. 29, 2011 and in honor of my two year anniversary, I thought this is a good time to take a look back at my progress...
March 2010
April 2011
July 2011
November 2011
June 2012
January 2013

Recently I wrote about measuring your success with a measuring tape. It's also a good idea to measure your calves. Who notices you're calves are smaller? Not me. That was until a few days ago when I slid my blue jeans into my boots, zipped them up, and then stood still for a moment when I realized: wow, I could not have done a year ago.
Left: Dec. 2012 in Punta Gorda, Florida
Right: Dec. 2011 in Washington, DC
It was a cold and rainy December day when I bought those boots; my first new pair since 1972. I was on vacation in Washington, DC and my feet were tired, which I find is the best time to buy shoes, and I was determined that was the day to buy myself new boots. I tried on boot after boot, but I couldn't get my foot in any of them. I had trouble keeping my balance, but I would not let the salesman help me put on the boots. After all, if I bought them I would have to do this by myself at home.

The salesman brought out a bigger size boot and that was the trick for me. Like Cinderella, my foot slipped into the boot and was a perfect fit. I remember being nervous about catching my skin in the zipper, but they zipped all the way up without a scratch. I was elated. They were beautiful, comfortable, expensive, and they were mine. I wore them out of the store and walked the half hour back to the bed and breakfast in Vernon Square.
Linda boots by Mephisto
In addition to measuring your body, calves, and arms, have someone take front and side photos every month, so you can see your weight loss more clearly. Put aside your "I don't like my photo taken" issues; you don't have to show anyone the photos. In the months ahead, you can view the photos and see the undeniable difference. 

I was looking through this blog for photos from that DC trip, to put photos from Dec. 2011 next to Dec. 2012, but I was disappointed to discover I hadn't written anything about my DC trip nor had I posted photos. I went into my photo files this morning and found the photos I added to the top of this page.

Sometimes life gets too busy to stop and write about it and this was one of those times. I blogged about my trip to Florida and the hot chocolate run that happened between the two trips. But there was a lot of changes going on for me physically and spiritually during that trip in DC, so I'm going to reflect back now.

It was Dec. 2011. I was so proud about how much walking and running I did all over DC. Eleven months earlier I did not have the stamina to walk and run as I did all day for a week. Six months earlier I was in Alaska and I wish I had the energy in Alaska that I had when I was in DC. Heck, I wish I had the energy I have today when I was in Alaska, but I can only change today. Besides, this is all relative. The year before, I could not have done the amount of walking I did in Alaska.

I was full of energy because I had dropped a lot of sizes. Today, as I look back through my blog, I see how my sizes were all over the place during these past two years. How is it that I was in a size 18 pants last year, but recently was excited about fit into size 18's? Not all size 18's are created equal. My recent purchases were 18's from JC Penney and my old 18's were from Lane Bryant. This all goes back to my point from a few days ago: successful weight loss is best measured with a measuring tape...and photographs!

The two friends I traveled with in DC, rented scooters (for completely different medical reasons). They weren't bound to the scooters, but without them, getting around town would have been a challenge for all of us. Most of the time I jogged along side and sometimes ahead of them, as we made our way from the bed and breakfast to museum after museum. I felt like a little school girl who had been indoors all day and was finally allowed outside to run and play. Rain, snow, or bitter cold, could not dampen my excitement one bit. One of my friends said to me, from her scooter, "sometimes I feel like your running coach."
Michelle (left) and Mary (right)
One beautiful crisp winter morning, I visited a friend another friend in DC, who was staying at her daughter's in Eastern Market. I chose to walk to the 3 miles to the restaurant instead of taking the metro or bus. After we ate, we spent most of our time walking at the Farmer's Market and then I walked her half way home, so I could get a sense of the neighborhood, which was full of beautiful homes.
Easter Market, Washington, DC
After we went our own ways, I took a side trip and met Mary at a museum about ten minutes away. Due to major construction, I got terribly lost. Every ten minutes I checked Map Quest and it told me I was 7 minutes from my destination. For an hour, I walked in circles and I was always 7 minutes away from the museum. I was exhausted by the time I saw Mary.

Mary traveled without her scooter that day and she was determined to cover a lot more distance on foot that afternoon. I knew when to stop and take care of myself and that's just what I did. After walking really fast and not being able to keep up with her, I finally said she should go on without me and that I'd catch up with her later.

A few minutes later, I stopped for a late lunch. I remember that was the first time I'd had spare ribs in decades, they were incredible. Ribs became a favorite item for me when I ate out after that. After lunch, I phoned Michelle and learned she was just a few blocks away, so we met up.

Walking home with Michelle and her scooter, my feet were killing me. Along the way, we passed a Mephisto store with beautiful boots in the window. I asked Michelle to go in with me and teach me what she knows about buying boots; she lives in Vermont and knows a lot about boots. I didn't try any on that day, but she showed me what to look for and what to avoid. A day or two later, I went back and bought my new boots.

Me and my traveling buddies departing Washington, DC, Dec. 2011
I made this chicken recipe tonight and it was delicious! That's roasted butternut squash on the side. I have three more pieces of chicken in the refrigerator and I've invited one of my work buddies to have lunch with me - after our workout of course.
Chicken and goat cheese. Photo by Theresa
Ingredients
  • 3 whole (6 split) chicken breasts, bone-in, skin-on
  • 12 ounces goat cheese, with garlic and herbs
  • Fresh basil leaves
  • Good olive oil
  • Kosher salt
  • Freshly ground black pepper
Directions

Preheat the oven to 375 degrees.
  1. Place the chicken breasts on a baking sheet. 
  2. Loosen the skin from the meat with your fingers, leaving one side attached.
  3. Cut 12 thick slices of the goat cheese and place 2 slices plus a large basil leaf under the skin of each chicken breast. 
  4. Rub each piece with olive oil and sprinkle generously with salt and pepper. 
  5. Bake the breasts for 35 to 40 minutes, until just cooked through. 
  6. Serve hot or at room temperature.
Recipe source: Food Network

My grocery store carries chicken breasts, with bones and skin, two to a pack, so I made this recipe with 4 breasts. The goat cheese came in 4 oz. packages, so I bought two of them and used one and a half packages, which I found to be just the right amount of cheese.