A present left for Jill while at work
How many of us put ourselves first? I mean REALLY put our thoughts, our wishes, our needs FIRST?

This topic kind of emerged out of a discussion I was having with  2 friends who were both presented with an uncomfortable food situation this week where they both had to say "no thank you."

One found it hard, because her friend had gone out of her way to include her in a get-together by purchasing food she thought her invitee (aka following Julie) would eat: Flavored seltzer and veggies with dip. Yes, the veggies and dip would have worked, except there was no meat to go with.

"I really considered just eating a darn cucumber to make her feel good--I didn't, of course, but at that moment I was wishing I had a hot line to Julie's cell to ask for advice!"

Isn't this the old "devil on one shoulder/angel on the other" situation: Do I or don't I? How bad could it be? A few bites of a veggie, a sip of flavored seltzer. I need to be nice to my hostess! She did this for me! How rude would I be if left without eating or drinking something?

Can you see yourself in a time just like this? In this case, she worked through it, but left feeling somewhat guilty that this person had bought food/drink for her, and she didn't have any of it.

The picture above is from Jill, who found this nice present for her sitting on her desk at work. In Jill's words: "'Food for Thought' - Why do we reward or thank someone with super unhealthy food? It's like a bakery/candy store around here today because we are being "appreciated." I know it is all well-intended and I adore my students, but it makes me go "hmmmmm???" She ended up giving the candy away. Her student was being nice as were all of the students as they were presenting food-type gifts, so there were lots of temptations throughout the day. How do we convey to young people/students/acquaintances that we won't be joining in this type of "reward?" How do we teach them to step away from food as a reward? How do we teach them that we would love a hug, a handshake, a handwritten thank you?

Do you have people that try to help you "fit in" to what they are doing? Have you gone to a party where the hostess went out of her way to provide you with options that keep you on track? I do-I have a wonderful friend who follows the paleo diet (caveman diet-similar to ours, but with foods that I don't eat) and it has been a godsend to go to her house for get-togethers because I know there will be food I can eat. But I still bring a dish to share that is Julie-friendly and I always bring seltzer or unsweetened iced tea. She "gets it," she understands that if I don't feel comfortable eating something, I will say "no thank you." Others DON'T get the meat/veggie thing, and often times they won't provide something I can eat. And that is OK! I enjoy my time, I get caught up, I enjoy helping set up and cleaning up--but they really do look disappointed. Like they "failed." So, do we put them first and "help ourselves" or do we hold firm to "no thank you," knowing that in a while you can go home and get yourself something to eat? It is a tough challenge. For sure!

We have to put ourselves first! We are worth it! There are "lessons" for all involved: someone will hear "no thank you", someone will say "no thank you". There may be silence, there may be awkwardness, you may not want to accept an invite the next time (you may not GET an invite the next time!).....but we HAVE to put ourselves first! I can pretty much assure you that each time it gets easier, and it sure feels better being a little hungry and proud, than bloated, disappointed and depressed.

At my last refresher, Julie talked about wanting us to feel truly happy. Inside happy. Resonating happy. We truly can be happy when we put ourselves first. It's OK to say "No Thank You!!!!!!"

May 10, 2014
How much fat is too much? Do high fat recipes slow down weight loss? Nikki asked these questions and I turned to some of our blog contributors for answers. I compiled an accumulation of the key concepts that work well for us and are relevant to Nikki's questions.
Yummy: grilled meats. Is this too much fat?
From Nikki:
First of all let me say thank you so much for creating such a wonderful blog and support page! I completed my hypnosis program on Thursday [the last week of March 2014]. I noticed a lot of the recipes on your blog and on Julie's website have higher fat meats like bacon beef etc. I remember Julie saying to keep the fat low. However if I keep it low I definitely do not feel satisfied when I'm eating. What are your thoughts on this? If I have these higher fat type recipes will slow down my weight-loss?
These concepts (below) work for us and we share them with the best of intentions. These are our opinions, our memories of key concepts, and not exact quotes from Julie, the Key Hypnosis Program, or Julie's staff.

Fat keeps us feeling fuller, but we shouldn't be full all the time. Eat when you're hungry. Not when you're not. No snacking. Eat meals.

We can eat all the meats, as well as poultry, fish, etc. I remember something about "the bigger the animal - the bigger the weight loss."
Eat like people did before the invention of refrigeration and mass preservatives.

Eat simple foods and keep the more complex recipes to just a few times a week. I use recipes to change things up. Many of my meals are basic meat and veggies. Always equal amount of meat to veggie or less veggies than meat (protein). I eat bacon several times a week, but not in large quantities - a couple strips of bacon is not the same as a half pound. I also eat bacon when I get that non satisfied feeling, like no matter how much meat I eat, I'm antsy. It usually ends that feeling right away.

Mix it up - don't let your body get used to having the same foods. This concept is to keep us from getting bored. It also is helps our body understand we're on (yet another) diet. If our body thinks we're on a diet, it freaks out and starts storing fat, because it thinks we're going to starve it.

Use condiments in very small quantities. Condiments make the army men come out and convert the condiments into carbs that they store in our body as fat. No thank you - we don't want to store fat - we want to lose fat. Eat more meat and the army men will use the meat to take off our weight. Yes, much better.

Eat grass-fed meat as much as possible. Beef isn't necessarily high in fat, but the more processed meats, like bacon, rib, etc. should be eaten less often. And we all know which meats are fatty. 
Go heavy on the quantity of protein and have it as clean as possible, baked, grilled, etc. with light condiments, not using recipes. Then add a higher fat recipe a couple of times a week. Don't worry about eating too much, as we can eat when we are hungry, and in the beginning of this program we are hungry a lot.

Remember, Julie said we could eat 10,000 calories, but calories don't matter. So I would eat more often of lower fat foods, and enjoy fatty recipes sparingly.

Recipes are meant to be had once or twice a week, and leftovers once or twice a week as well. I never made "fatty" recipes often and I used them when I felt the need.

At my refresh last week, Julie told us to KEEP FAT LOW LOW LOW LOW. I suggest eating lower fat meats in more quantity, and enjoy the recipes every so often. When I started this program, I didn't watch my fats, BUT that was THEN. THIS is now! Eat more often if necessary until your stomach shrinks!

In relation to your question about high fat recipes on this blog, well, I'm evolving too. I follow Julie's suggestions from my refresher last week, to also keep the fat low, low, low. I didn't pay attention to this concept in the past, but I do now.

I'm also eating smaller amounts of food now. If I'm still hungry, I can have more. If not, then I have a nice meal for another day.

The higher fat recipes on my blog and Julie's website are still good to follow, but keep in mind how much fat you're taking in and use the higher fat recipes less often.

You are the driver of your destiny and you get to choose what to eat and when. Listen to your body. If you are not dropping in size, perhaps it is time to look at how much fat you're eating.


Photo source: Delish
April 30, 2014
A group of us volunteered to be interviewed by WFSB-CT last week about our successful weight loss following Julie's Key Hypnosis weight loss program. The piece aired tonight (04/24/14).
Most of us brought photos of us at our larger size to the filming and their news article includes a slide show holding our before photos. The event was a lot of fun. The crew was caught in traffic, which gave us time to share our photos and stories with each other. It was incredible to meet so many who have successfully followed this program to reach their goal size. We enjoyed seeing Julie smile, as she heard each of us tell our story to the film crew.

I arranged ahead of time to take photos with Julie and my key-friends. I wish I had asked everyone if they wanted a photo with Julie, but that felt too invasive, so I only took photos of people I knew and of those who asked me to take their photo with Julie.
Theresa - before
Theresa - after
Jennifer - Before
Jennifer - after
Alaina - before
Alaina - after
Megan - before  and after with Julie
Theresa and Megan - after with before clothing
April 24, 2014
I finished my first 10k on Saturday! Woohoo! It felt great to cross the finish line with my friend. This was the Tortoise and Hare 10K (Salisbury, MA, April 19, 2014) and I claim the role of the tortoise, as I came in dead last (1:40:14). I decided to run a 10k because I wasn't training for my 5k's and I decided to up my game. Turns out, I didn't train for the 10k either.
Warming up before the race
The first part of the run was on the Salisbury Point Ghost Trail
Using my iPhone and meeting a pothole, I nearly fell before mile 1 marker.
My running buddy Aime.
Mile 5 marker was down by the time we got there; never saw mile 6 marker.
This baby eagle lifted off the wires to join our run!
1.2 more miles to the finish line.
The finish line is in sight!
We made it!
I'm feeling my thighs today every time I get up or walk up stairs, but I feel great. I walked my 10,0000 steps the day after the race and I'll continue to keep this daily goal for the month of April. In May, I should be able to resume my sunrise walks around the reservoir and up my daily walking goals.
April 21, 2014
This is one of the easiest recipes you can make and it's even easier if you have leftover spaghetti squash and chicken. Either way, there are only few steps involved in making this dish and no measuring tools involved. I made 1 serving of this with leftovers.
Chicken with Spaghetti Squash. Photo by Theresa.
Chicken with Spaghetti Squash
  1. Bake spaghetti squash.
    You can cook the squash whole or cut it in half. If you cut it in half, remove the seeds and center strings and place each half face down on a baking sheet. If you cook it whole, remove the seeds and center strings after the squash is cooked.
  2. When squash is cooked, use a fork to scrape the squash into a baking dish.
  3. If you don't have cooked chicken, cook or bake it while the squash is baking.
  4. Shred the cooked chicken and mix it in with the squash. You should have equal amounts of squash to chicken or less squash than chicken.
  5. Add a few shakes of garlic salt.
  6. Add a few shakes of black pepper.
  7. Add other spices that sound good to you; I kept mine simple.
  8. Adding salt is optional; I didn't add any.
  9. Add a pat of butter broken into pieces on top, use butter enough butter to suit your needs based on how much chicken and squash you have in the casserole dish.
  10. Lightly sprinkle with Parmesan cheese.
  11. Heat in microwave until the chicken is hot and the butter and Parmesan melt into the squash.*
*If you cooked the chicken and squash at the same time to make this recipe, you may not need to put this dish in the microwave. You can add the spices to the chicken as it's cooking or when you're shredding it, so they blends into the chicken. Mix the hot chicken, spices, and squash, top with butter and Parmesan and enjoy!

April 20, 2014
My new best friend is my Fitbit - it not only helps me track my daily walking goals, which it measures in steps and in distance, but also because I'm accountable to eight other Fitbit friends. I set a goal to walk 10,000 steps every day in the month of April and no matter what else was going on in my day, I've met my daily goal.
Daily statistics in steps April 1-11.
Daily statistics in distance April 1-11.

My Fibit keeps me motivated and inspired to meet my daily walking goals. I've had it for months, but now I'm using it as it was meant to be used: to set goals and see them through. Plus, having upped my game, by creating a daily goal, I'm ahead of a few of my Fitbit buddies. A little competition is a good thing, as it inspires us all to keep moving. 

I usually walk after work with my friend who got me into using a Fitbit. Some days we walk at lunchtime and other days we walk at the end of the day. We're looking forward to the muddy trails drying up, so we can meet at sunrise and walk along the reservoir once again. It's incredible to start the day in nature before heading off to work.

Some days are harder for me to get in my steps than others. This is especially true when my walking buddy is traveling, as she was this week. It's all about setting my mind to it, getting out of my own way, ignoring my whining thoughts "but I'm so tired, blah, blah, blah," putting on my sneakers, and just walking. After about a minute, I'm so engaged in my walk that I wonder what all that whining was about.

At the end of a long day last week, I was really tired and I wanted to skip the walk and just go home. What saved the day for me was having parked my car far from my office that morning. The five minute walk to my car, which used to take me fifteen minutes, was just enough distance to warm me up and inspire me to keep walking until my goal was met.

There were a few times that I synced my Fitbit, at the end of the day, only to discover I had not walked my 10,000 steps. On those nights, I walked up and down the stairs in my house until my goal was met.

I've learned to plan for success. Some mornings I go up and down my steps ten times to jump start my day. I park far from my office as much as possible. I check my progress during the day and make sure my daily goal has been met before I get in my car. I've found that when I am walking alone, I can catch up with friends and family on my cellphone and finish getting in my steps.

An essential part of achieving success is to reassess one's goals along the way. I set three exercise goals for the month of April: 10,000 steps daily, 30 squats daily (3 days on and 1 day off), and five minutes of upper arm exercises. I met my walking goals on days 1, 2, and 3, but I didn't do the squats or upper arm exercises. Each day that I didn't do the other two exercises, I felt like I was failing. Walking 10,000 steps a day is not failure.

On day four I reassessed my exercise goals. I realized that adding three new habits into my daily life wasn't realistic. I let go of the other two goals, so I could keep my focus on walking 10,000 steps daily. Reassessing my goals was a great idea!

Are you ready to up your game? Are you ready to get into the game? What exercise goal can you set and meet for the rest of this month? Remember that diet you said you would start tomorrow, only tomorrow never came? You own your commitment to healthy eating, so isn't it time for you to own your exercise commitment too? Keep it simple and start today.
April 12, 2014
Now that we're having warmer weather, and the winter blues are gone, I pulled out my favorite spring/fall coat, a beautiful blue leather jacket. Later that day I was walking with my friend and I remembered a photo of me wearing the jacket two years ago, so I had her take a new photo.
March 2012 vs March 2014
It feels egotistical to say this, but when I look at these photos all I can think is WOW! I was shocked at how big this jacket is on me. I had one of those moments of conflict, when I realized just how much weight I've lost, but at the same time I felt sad that I can't wear this jacket anymore. This is a good problem to have!

I'm excited to dive into my summer clothes and see what else doesn't fit. Will this be the summer that I'll empty my closets of all my clothes because they are too big?

A sneak peek into this question: a few nights ago I tried on a few of my summer dresses and, umm, wait for it - yes - they are too big!

OMG, what am I going to wear on my vacation in 3 weeks?

Conflicted again! But wait. This is a good thing Theresa - this is what you've been working towards and waiting to have happen!

How long has it been since you took a photo of yourself? I encourage you to take photos and to take them often, because it's the best way for you to really see your weight loss and to have a record of just how far you have come on your journey. Seeing before and after photos is much more rewarding than looking at numbers on a scale or a chart of your weight.


April 11, 2014
Recently I received a couple emails with questions and I wanted to share my responses with all of you. Today I focused on questions from Carol:
Photo source: Etsy
Today is my 8 month anniversary with Julie! I can't believe how the time has flown!! I am down 3 sizes, I was 22/24 and now I am 16/18. I am happy to have gone down but to be honest I am a little disappointed that I'm not down more? When I look in the mirror I still look fat. I know we all lose differently but I am scared I won't lose anymore it seems I've been this size for months. It helps to read your blog, I wonder if you or your bloggers have any advice? 

Congratulations Carol for you success in dropping 3 sizes! You are not alone in feeling the way you do about slow weight loss and how you look in the mirror. I've experienced both and many others who read this blog have too.

Let's looks at your questions up close and personal and see if we can turn this around for you.

Slow Weight loss

I too was frustrated with how slow my weight came off. A couple weeks ago, a little over three years on this program, I realized I was still complaining about this and I decided the time had come for me to change my tune. I was tired of singing Wah, Wah, Wah and I decided to focus on the positive instead of the negative.

How did I change my tune? I reflected back to where I've been, where I am today, and I took a good look in the mirror . . .

You are Down Three Sizes

Celebrate your new size and appreciate where you are today. Plateaus are part of the journey, as our body slows down to heal itself. Ask yourself: physically and mentally - do you feel better in a 16/18 or size 22/24? When was the last time you were a 16/18? Celebrate your success and keep doing what you've been doing.

I'm no longer a 30/32. Hello! This is really big and sometimes I too forget where I've been. Today I'm between a 14-18, in real women's sizes, not large women's clothing. In fact, I can't find anything to fit me in large women's stores anymore, although once in a while I go in and give it another try. Okay, so I bought undies (size 14) at Lane Bryant few months ago, but it was only because I had a gift card. The last time I was able to shop in regular clothing stores was the early 1990's and the last time I was able to wear a size 14 was 1984.

Disappointed in Not Being Smaller

Okay, so you want to be down more. Don't let yourself get caught up playing that song, stop it now! What's the alternative here - quitting and gaining back all the weight you lost? Not an option right? 

I struggled with this issue too, cue music: I wanna be smaller, wah, wah, wah. Well guess what? I am smaller and so are you! Celebrate and focus on how much smaller you are today.

One of the things that gets me singing that song again is when I compare my weight loss journey to others; cue music. There are many factors as to why some lose faster than others. I can't begin to understand them, although I have tortured myself trying to figure this out -  I stopped trying.

My journey is what it is and I'm so happy to be the size I am today and no longer a 30/32. When I remember where I've been, it helps me be put things back into perspective and appreciate the size I am today.

It's Taking So Long

When was the last time you stayed with a weight loss program for 8 months? How long has it been that you've maintained this size (or any size) for this long? Would you prefer a) taking a long time to drop to the next size or b) going up a size?

Cue music, Why is this taking so long? This is yet another verse and one we need to stop singing. It doesn't matter how long it takes to reach our goal size. What matters is that we keep moving forward. Time is going to pass whether we stay the course or not.

Whining, cue music, When Can I Eat X or Y Again? only keeps the music playing. If not eating X or Y means we get to maintain the size we are today, then let's not worry about when we can have those foods again.

Let's stop all this music and stop feeling sorry for ourselves for not being able to eat like others, as this keeps the music playing over and over again. Eating like others is what put all that extra weight on us. We may or may not ever be able to eat like others, so let's get over this and focus on how good it feels to finally look like others (no longer obese). Our key-food choices allow us to avoid foods that we seem to have allergic reactions to in ways others do not. For us, non-key food puts weight on us; key foods do not. We choose which foods we eat, so let's stop this song too.

Mirror, Mirror on the Wall

Mirrors and photographs often reflect what we want to see. Some people look in the mirror and see a thin person when they are quite heavy, and others look in the mirror and see a fat person, but in reality they're underweight. Take photos and take them often. Further along in your journey those photos will show your reality - you are smaller than you used to be. You're probably smaller than you think you are too.

Most people struggle with seeing the changes in the mirror. People at goal size struggle with this too. This is something each of us must come to terms with or we will gain our weight back. We are what we think we are and the sooner in our journey we start to see ourselves as we really are the better.

I'm still working on this issue, but I realize this is part of the journey and I'm determined to work this through. Last week I tried on a floor-length dress and when I looked in the mirror I had mixed feelings. A part of me felt WOW and another part of me only focused on the roundness of my hips, cue music, Oh Those Hips. No, stop! Cue music, Wow! Much better.

Can I Eat This or That?

I continue to refine what I'm eating. Recently I was reminded that Julie teaches us to shop on the outside parameter of the grocery store, where food is fresh and less likely to be processed. This was big and I realized there were items inside the isles that I was eating that are not key-friendly. Step away from the center isles.

The key program has evolved over the years, as do most programs based on research studies. Some of us were told we could have X and others were told we couldn't have X. Go by what you learned in your classes.

That said, I have been persuaded to take a second look at some of my food choices. This morning I cooked chicken and decided to skip the mayo today and have just plan chicken. We can have mayo, but we have to be mindful of the amount of fat we're eating. Today I was mindful and I chose not to have mayo.

Sometimes I think about all this way too much. Everything I need to know about this program is my mind and I don't need to over complicate things. The later is hard to do, but sometimes it comes as a great relief to me when I realize I'm complicating things and I just stop thinking so much.

Wah, Wah, Wah

I'm SO over all the complaining and it feels great! I encourage you to do the same as soon as possible. Don't wait 3 years to stop complaining or worse - don't allow your frustration, with how slow you feel your progress is going, to drive you off program entirely.

Change your tune today!



April 01, 2014