Plans don't always unfold as smoothly as we hope. Things change and suddenly our schedules are turned upside down. We have the opportunity to go with the flow and let go of what our calendar says we were supposed to do. Regardless of the outcome, we always have the option to stay the course with our weight loss program.
 Standing on the porch of my Wickford dream home. 01/17/14.
I made plans weeks ago to meet Mary, whom I visited in Italy last spring, while she was in Rhode Island this week. A few days before she left Long Beach, a health issue came up with one of her relatives and I was on stand-by for details as to when we would get together. Mid-week I still hadn't heard from her and, tick-tock, tick-tock, time was running out. 

Thursday morning and still nothing from Mary, so I decided to take Friday off anyway. Thursday night we connected and agreed to meet at 2:30 at her friend Beth's house. I still didn't know how long our visit would be, what we were doing, or if others would be joining us.

On Friday I got up at 6:30am, made a pot of coffee, and enjoyed my morning coffee vegging out online and watching an Episode of Dexter. While waiting for my milk to froth, I pulled meatballs from my crockpot to cool. I don't usually have breakfast, but about 8 am I felt hungry, so I ate a couple meatballs with my last cup of coffee.

I'm not sure where the time went, but suddenly it was past noon and time for me to hit the road. A few miles from Beth's house I stopped at DnD for a coffee. I about eating something, but I didn't feel that hungry. I was hungrier than I thought, because as I walked toward the door, I was tempted to turn around and ask if I could have the bacon the guy who ordered after me said he didn't want on his sandwich.

Tap, tap, tap. Keep walking.

Mary and I walked through the historic town of Wickford, a familiar place to us, as we grew up in a nearby town. We often come to Wickford when she's in town. Sometimes we shop for antiques or jewelry, perhaps even have lunch. This time we walked to the pier and then explored the neighborhood of homes built in the late 1700's. I didn't pull out my iPhone to take photos until we saw this beautiful new home, which is so new that, according to the sign on the windows, the finish on the wooden floors were still wet.
My Wickford dream house. Hey, a girl's gotta have a dream!
Mary and I walked all around the outside of this house, peeked through the tall doors and windows, and imagined what life would be like living in such a magnificent house on a dead-end street, with water surrounding 2 sides of the property, a dream kitchen with ocean view windows, and a two-car garage with a studio above. "I'd live there" Mary said about the studio. She was not joking.

Our friend Beth called to let us know she had arrived, so we rushed into town to meet her and then we took her to see our house. Beth was confused. "Wait, who's going to buy it?" she asked. Beth didn't know about this game that Mary and I have played for decades when we do these kinds of walks.
Mary and Beth, friend from my childhood.
Three years ago this much walking would have been too much for me to endure. I would not have been able to walk around like this for 2 hours. I would have missed spending time outdoors exploring new and old homes with my friends. I also would have had dinner with Mary's family and eaten everything served, including desert.

Earlier in the day, I arranged to have dinner with my sister-in-law. I knew I'd be quite hungry by dinner time and I wanted to be in an environment where I would have healthy food options. At the restaurant, everything that looked key friendly was coated with flour or breadcrumbs. After hearing me ask so many questions, the waitress asked if I had food allergies. "No," I told her, "I don't eat carbs." I then ordered steak with bay scallops. Lucky for me the waitress, informed me the scallops were breaded and suggested I have them broiled. Wow, I hadn't thought to ask if they would be breaded. Note to self: never stop asking questions about how food is prepared.

For a day with no plans, this day turned out quite nice. I went with the flow. I focused on being in the moment. I let myself feel hunger and I tapped it away. I asked questions about my food options and I made healthy choices. I intentionally fit exercise into my day with friends.

In front of my computer that night, I was happy to see my Fitbit statistics: 12,640 steps! Since the cold weather and snow arrived, my daily average has been between 4,000 to 6,000, far below my daily goal of 10,000.
Fitbit statistics for Friday - yeah I met my 10,000 step goal and then some!

We choose from moment to moment what we want to do with our time and energy. We can plan all we want, but sometimes the best of plans turn out different. With each decision, we affirm our priorities and we move closer to or goals. These are the kinds of decisions each we get to make every day. It all boils down to this one question: how do you want to live your life?

Tick-tock, tick-tock.

What choices are you making today that are helping you reach your goal size?
An unplanned day lead me to this house. Where's your day taking you?
January 20, 2014
This recipe has been on my list to make all week and this morning I finally made them. The original recipe calls for a dozen eggs, but since I'm cooking for just me, I cut back on the eggs and adapted the recipe based on the ingredients I had available. I ate two for breakfast and they were delicious. I put the other four 'muffins' in the refrigerator and I'll enjoy them tomorrow. The other two are going in the freezer.
Sausage Egg Muffins
Ingredients
  • 1/2 pound ground pork sausage (or other protein)
  • 6 eggs, beaten (remove the yolk from 2 eggs)
  • 1/2 cup onions and peppers (fresh or frozen)
  • 1/2 can (4 ounce) chopped green chilies peppers, drained (oops, I forgot to add these)
  • 1 large garlic clove minced, or 1 teaspoon garlic powder
  • salt and pepper to taste (optional) or or 1 teaspoon Borsari (original) seasoning salt
Directions
Prep counter.
1. Preheat oven to 350 degrees.
2. Gather all your ingredients as oven warms up.
3. Lightly butter 6 large muffin cups.
Brown sausage
4. Cook sausage and crumble it as it cooks.
5. Add onions and peppers when sausage starts to brown.
6. When the sausage is evenly brown, drain, and cool.
7. In a large bowl, mix eggs, remaining ingredients and sausage.
Pour mixture into muffin cups.
8. Spoon sausage mixture evenly into each prepared muffin cup.


9. Bake in preheated oven for 15 to 20 minutes.
10. Insert a toothpick into each 'muffin.'
11. Eggs are done when toothpick comes out clean.

Options
  • Use a Misto olive oil sprayer to oil each tin instead of butter. Either way, you only need a small amount, so they will be easier to remove from the pan without breaking apart.
  • Add leftover veggies veggies such as mushroom, broccoli, etc.
  • Add a sprinkle of feta, Parmesan, mozzarella other other cheese to the top of each muffin as you serve them.
  • Instead of creating an egg mixture, layer all the ingredients and then pour the egg mixture into each tin.
  • Add a tablespoon of mix to the egg mixture. This makes the texture of the muffins softer.
  • Use mini muffin tins instead of full-size tins. I did this recently and brought them to a party and people loved them.
  • Other filling options: crab meat, mushrooms, black olives, green chilies, (I found a can of black olives with green chilies and these muffins were incredible), onions, the list could go on and on, just be creative! 
  • When you have a small amount of leftover meat or veggies, freeze them  so you have them ready the next time you want to make these egg muffins.
January 20, 2014
I made this tonight and it was great - unfortunately everyone thought so, so I don't have any leftovers! Next time I buy a bigger roast!
Balsamic Roast Beef
Prep time:
Cook time:
Serves: 6-8

This Balsamic Roast Beef Recipe is simple and delicious. You'll definitely want left overs of this roast beef recipe for all those scrumptious leftover meals!

Ingredients
  • 1 3-4 pound boneless roast beef (chuck or round roast)
  • 1 cup beef broth
  • 1/2 cup balsamic vinegar
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon soy sauce
  • 1/2 teaspoon red pepper flakes
  • 4 cloves garlic, chopped
Instructions
  1. Place roast beef into the insert of your slow cooker. 
  2. In a 2-cup measuring cup, mix together all remaining ingredients. 
  3. Pour over roast beef and set the timer for your slow cooker: 4 hours on high or 6-8 hours on low.
  4. Once roast beef is cooked, remove it from slow cooker with tongs to a serving dish. 
  5. Break apart lightly with two forks and then ladle about 1/4 - 1/2 cup of gravy over roast beef.
  6. Store remaining gravy in an airtight container in the refrigerator for another use.
Notes
  • If you prefer a more pronounced flavor, once the roast beef has been removed, use a fat separator on the gravy and then pour the gravy into a saucepan over medium heat. 
  • Simmer until the gravy has reduced by half - I highly recommend this, as it definitely enhances the flavor (note from Alanna).


Recipe & Picture by Cooking | Add a Pinch | Robyn Stone
January 17, 2014
This Bacon Shrimp Scampi is made with “zucchini noodles.” When you make this dish, either serve it as a side dish or add more protein.
Bacon Shrimp “Zucchini Noodle” Scampi
Ingredients
  • 2 pieces of uncooked bacon
  • 1 clove of minced garlic
  • 1 pinch red pepper flakes
  • 1/4 cup minced shallots
  • 8-10 shrimps, defrosted, deveined and shells removed
  • salt and pepper, to taste
  • 4 tbsp freshly squeezed lemon juice
  • 2-3 medium zucchinis, peeled and sliced into noodles with a spirooli
  • 2 tsp lemon zest
  • 2 tbsp freshly chopped parsley
Instructions
  1. Place a large skillet over medium heat and add in the bacon. 
  2. Cook bacon for 3 minutes on each side or until cooked to your crunchy preference. 
  3. Remove with a slotted spoon and transfer to a plate lined with paper towel.
  4. Leave 1 tbsp of bacon fat in the skillet and add in the garlic. 
  5. Cook the garlic for 30 seconds and then add in the red pepper flakes, shallots and shrimp.
  6. Season with salt and pepper and let shrimp cook for about 2 minutes, flip over, add in the lemon juice and cook an additional two minutes. 
  7. Remove the shrimps with a slotted spoon and set aside.
  8. In the same skillet, add in the zucchini noodles and toss to combine, for about 2 minutes and then add in the shrimp and crumble in the bacon. 
  9. Divide onto two plates and garnish with chopped parsley.
Optional: Add 1/4 cup of grated Parmesan cheese to the noodles before adding in the shrimp for extra flavor.

Recipe and photo source: Inspiralized
January 15, 2014
I'm happy to say I am continuing to meet my goal of making new recipes this month. This recipe comes from Jennifer. I made this tonight and it was simple to make as well as delicious! This is a whole new version of a bacon cheeseburger and I highly recommend it.

Note: Cheese is no longer a key-food, so you may want to wait until you've finished maintenance before making this recipe.

Ingredients
  • 1 pound ground beef
  • 3 to 5 slices of bacon (cooked and crumbled) 
  • garlic powder to taste (or 2 minced cloves of garlic)
  • 1 egg (beaten)
  • 4 ounces shredded cheddar cheese
  • 4 ounces shredded mozzarella cheese 
  • chili powder to taste 
  • black pepper to taste (optional)
Directions
Preheat oven to 350 degrees.

Lightly brown beef and drain well.

In a bowl, mix beaten egg, crumbled bacon, garlic, shredded cheddar, chili powder, and black pepper.

Press mixture into small casserole dish and top with shredded Mozzarella.

Bake in the oven for 25 to 30 minutes.

Cheese should be melted and lightly browned.
January 14, 2014
Lasagna Stuffed Spaghetti Squash

Ingredients
For the roasted spaghetti squash:
  • 2 small spaghetti squash, cut in half and seeded
  • 1 tablespoon oil
  • salt and pepper to taste

For the lasagna meat sauce:
  • 1 pound ground turkey (or ground beef, or Italian sausage)
  • 1 tablespoon oil
  • 1 onion, diced
  • 2 cloves garlic, chopped
  • 1/2 teaspoon red pepper flakes
  • 1 (15 ounce) can crushed tomatoes
  • 1 tablespoon tomato paste (optional)
  • 1 teaspoon Italian seasoning or oregano
  • 1 bay leaf
  • 1/2 teaspoon paprika
  • 1 tablespoon balsamic vinegar
  • salt and pepper to taste
  • 1 tablespoon basil, chopped

For the lasagna stuffed spaghetti squash:
  • 1 cup low fat cottage cheese or ricotta
  • 1 tablespoon basil, chopped
  • 1 cup partially skim mozzarella, shredded (I would use less)

Directions

 For the roasted spaghetti squash:
  1. Brush the inner flesh of the spaghetti squash with oil, season with salt and pepper and roast, skin side up, in a preheated 400F oven until tender, about 30 minutes.
For the lasagna meat sauce:
  1. Meanwhile, cook the turkey, about 8-10 minutes, and set aside.
  2. Heat the oil in a large pan over medium heat, add the onion and cook until tender, about 5-7 minutes.
  3. Add the garlic, red pepper flakes, and fennel and cook until fragrant, about a minute.
  4. Add the turkey, tomatoes, tomato paste, Italian seasoning, bay leaf, paprika, balsamic vinegar, salt and pepper, bring to a boil, reduce the heat and simmer until the spaghetti squash is cooked and then mix in the basil and remove from heat.
For the lasagna stuffed spaghetti squash:
  1. Fluff up some of the inside of each spaghetti squash half, divide the mixture of the cottage cheese and basil between them followed by the sauce and the cheese.
  2. Broil in the oven until the cheese has melted and turned a light golden brown, about 2-3 minutes.
Options:

  • Instead of making the sauce from scratch, use your favorite marinara or other tomato sauce.
  • Add one 2 inch piece of Parmesan rind to the sauce while it simmers.


Recipe and photo source: Closet Cooking
January 14, 2014
When is the last time you tried turnips? Wait - before you turn up your nose, there's a good reason you might consider trying them again: your taste buds have changed since you started this program. Am I right? I know mine have changed. Enjoying coffee with no sugar and milk instead of cream and eating plain yogurt - I never thought these options were for me, until now. Meaghan, who shared this recipe, encourages us to "broaden our horizons." Plus, one of the key concepts is to vary our foods. Live a little and give this recipe a try. Mashed yellow turnips with crispy shallots might become one of your favorite veggies to enjoy with your steak.
Mashed Yellow Turnips with Crispy Shallots. Photo by Meaghan.

Mashed Yellow Turnips with Crispy Shallots


Ingredients
  • 1 1/2 cups light olive or vegetable oil
  • 3 tablespoons unsalted butter
  • 5 to 6 shallots, peeled and sliced into thin rings
  • 2 large yellow turnips (rutabagas), about 4 pounds total
  • Kosher salt (optional)
  • 1 cup whole milk
  • 6 tablespoons (3/4 stick) salted butter
  • 1/2 teaspoon freshly ground black pepper
Directions
  1. Heat the oil and unsalted butter in a saucepan over medium-low heat until it reaches 220 degrees F. 
  2. Reduce the heat to low, add the shallots, and cook until they are a rich golden brown, 30 to 40 minutes. The temperature should stay below 260 degrees F. 
  3. Stir the shallots occasionally to make sure they brown evenly. 
  4. Remove them from the oil with a slotted spoon, drain well, and spread out to cool on paper towels. Once they have dried and crisped, they can be stored at room temperature, covered, for several days.
  5. Peel the turnips to remove the waxy skins and cut them into generous 1-inch chunks.
  6. Place them in a saucepan with water to cover and 1 teaspoon of salt. 
  7. Bring to a boil and simmer, covered, until easily pierced by a paring knife, about 35 minutes.
  8. Drain the turnips.
  9. In a separate saucepan, heat the milk and salted butter over low heat until the butter has melted and the milk just begins to simmer.
  10. Puree the turnips in several batches in a food processor fitted with the steel blade. 
  11. With the food processor running, add the melted butter and milk in a steady stream. The turnips should be smooth.
  12. Return the puree to the saucepan, season with 1 teaspoon salt and the pepper, and reheat, stirring, over medium heat. 
  13. Serve piping hot, sprinkled generously with crispy shallots. 
Original recipe source: Food Network
January 13, 2014
These past few weeks, I am hungry all the time. As weird as this sounds, I believe this hunger is because I'm always cold. You see, feeling cold is new to me. When I was a size 30/32, I was never cold. With this kind of hunger happening on a daily basis, I'm asking myself this question: how do I know if I need to push through the hunger or just put on a sweater?
Brrr, I'm cold all the time! Photo by Theresa.
I started to answer this question about a month ago, when cold weather crept in and I started wearing vests and layering my clothes. When I first came to Western Mass, in 1996, a friend told me the best way to survive winter is by wearing vests and layering clothes. That Christmas, she gave me a vest from L.L.Bean, but after trying it on, I exchanged it for something else. It felt too bulky, too warm, and was it not the fashion statement I wanted to make. Layering clothes was something I could not understand, because I was always hot, even in the dead of winter. All that changed this winter, when I began to feel cold even indoors. My friend was right: wearing vests and layering clothes are the best way to survive winters in Western Mass. And guess what? I love wearing vests and layers of clothing!

Hmm, is this a non-scale victory: being cold like normal people? Yes it is!

To help push through my hunger, I did a lot of tapping (mentally pushing thoughts away) and a lot of meal planning. I made more new dishes last week than I have in any month (or two) of the 3 years I've been following this program. I've been mindful to vary my menus. I fed my hunger beast lots of meat and seafood. I cooked foods rich in flavors and spices. I made hearty soups.

This isn't enough, I need to do more. I need to push through this hunger in a way that allows me to drop another size and to reach my goal size. If I want to reach my goal, I must evolve my program, to follow the rules closer than ever before, as if my life depends on it - because it does!

The next step in my evolution is to become more mindful of what I'm eating. Julie teaches us to eat when we're hungry and to stop when we're full. She also teaches us an average portion of protein is about the size of the palm of our hand and to eat veggies bite for bite to our protein. Fat is allowed on this program. We can have mayo and butter. We can even have deep fried foods and blue-cheese dressing. We are asked to be mindful of these concepts when we eat and to remember our goals.

Yes, we can have mayo, butter, fried foods, etc., but we must be mindful of how much fat we're eating, as too much will in fact slow down our weight loss. Too much food will result in weight gain.

The hunger I've felt these past few weeks has made me realize, I have not been mindful enough of my portions or the amount of fat I eat. This changes right this moment.

It's time for me to learn how to listen to my body, to understand the difference between hunger and cold, to be mindful of what I'm eating, and to remember my goal. It's time for me to remember to visualize my goal size.

It's also time to get back to the gym. Exercise isn't about the routine of exercise, it's about giving our bodies a workout so we feel better today, tomorrow, and for years to come.

How about you? Are you ready to push through your hunger? What can you do today to strengthen your resolve to reach your goal size?

This TedTalk video (Sandra Aamodt: Why Dieting Doesn't Usually Work) speaks of mindful eating, and supports much of what Julie teaches. Sandra encourages us to learn to understand our bodies' signals, so that we eat when we're hungry and stop when we're full, and to avoid distractions while we eat, so we can let our body decide when we should be done eating.

Sound familiar?

I found this video inspirational and I hope you do as well.


January 11, 2014