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