When was the last time you ate a pickle? There are healthy reasons why we should eat pickles, although having pickle juice to prevent muscle cramps is a big enough reason alone. Did you know that when you're craving cheese and crackers a pickle will satisfy you just as much? Or that pickles can cure hangovers?

Photo source

Many of us learned from Julie that pickle juice is a natural remedy for muscle cramps. I don't know about you, but man oh man I've had some wicked bad muscle cramps. Muscle cramps are often caused by mineral deficiencies: night cramps indicate you probably need more magnesium and day cramps suggest more potassium.

I hadn't thought about this, but pickles are a good item for us to bring to holiday parties, along with some protein, because they provide a good crunch and a good chew. When you're tempted by the cheese and crackers at your next holiday party — reach for a pickle instead.

When I was putting together my menu for a party I had last weekend, a jar of pickles was on my shopping list, but somehow I didn't buy them. This weekend I'm sticking to my instincts and bringing pickles to the party I'm going to. I know there will be plenty of protein, because they're serving three pounds of my meatball recipe.

Myths About The Christmas Pickle

This morning my friend shared a link to a story about the myth behind The Christmas Pickle, and while these stories are funny, there is truth behind these myths: the alkalizing effect of the vinegar in pickles helps to restore balance. So it makes sense that when (in one of these stories) the evil innkeeper put the boys in a pickle barrel they were miraculously bought them back to life. 

After reading this article, I realized I'd moved away from eating pickles on a regular basis, mainly because of the '30-day toss foods in a jar from your refrigerator' rule (refrigerated foods begin to break down after 30 days). I disliked tossing pickles, so I stopped buying them. I love pickles and it's time to bring them back. (After posting this one of my key friends informed me to wash the lid of the jar in the dishwasher for three cycles on hot. She said Julie told her group to do with the tops of tomato sauce jars. Thanks Magie!)

As far as the concept that pickles cure hangover (see Keep a Jar of Pickles Handy), I've never tested this theory and I won't need to. Drinking too much vodka, the only alcohol option on program, can lead to making poor food choices. In my opinion, no amount of pickle juice is going to help you get back on program after drinking too much and eating foods not on program. No amount of pickle juice will resolve the guilt you'll feel the morning after. Plus, if you do this on New Year's Eve, what a horrible way to start the first day of the New Year.

Did you know that pickle juice can be re-purposed? After you eat all the pickles, add the remaining pickle juice to mixed veggies, green beans, etc.  I haven't done this, but it's worth exploring. And for those of us who have experienced leg cramps, anything we can do to prevent those cramps is a bonus!

English Christmas Pickle (source)

December 19, 2014

During the holidays it's more important than ever to stay focused on reaching your goal size. It's time to pull out your "before" photos to remember how far you've come on your weight loss journey. Do you remember when you pushed away food cravings even though it was tough? It felt great right? Push away those holiday temptations and stay steady on your journey. You've got this!

Dec. 2009 vs Oct. 2014

Looking back to a photo of me in one of my favorite blouses in 2009, it's so hard to imagine that I did not realize just how obese I was. I am shocked at my size in the photo on the right from Oct. 201, but I'm shocked by how much weight I've lost. I struggle with keeping this in perspective some times, but I'm working on this. Looking back helps me keep my perspective.

Dec. 2011 vs Nov. 2014

In the photo above I'm wearing a red winter coat that I had bought the winter of 2011, ten months on the key program after losing a lot of weight. I felt terrific in this red coat. When I look at the 2014 photo of me in my new plum colored coat, I see a thinner me than I've ever seen before. Woohoo! Talk about a change in perspective: I never before felt thin wearing a winter coat! This is a step in the right direction.

12/13/13 celebrating my birthday with my brothers

Looking further back in time,  the photo above is from ten years ago. On 12/13/04, I celebrated my birthday feeling really good about myself, as I had lost a lot of weight that year. In the year ahead, I gained back all the weight I had lost and then some. It's easy to forget about all the diets we went on and failed at. Success feels so much better! We can take this weight off one time and be done with dieting!

12/13/14 celebrating my birthday with my brothers

This weekend, on 12/13/14, I once again celebrated my birthday with friends and family (something I like to do once every decade). Who would have thought that ten years later I would be happier and healthier than ever before? Not me! What a difference in my life today compared to ten years ago. I feel a hundred times better than a decade ago! I have energy that I never dreamed possible in 2004.

During the holidays temptations are high. Remind yourself that not eating x, y, or z, is just for now, it's not forever. Focus on the people in your life and not the foods being offered. Stay the course and allow yourself to reach your goal size and stay there!

However you celebrate the holidays this year, my wish is that you give yourself the best gift ever: to stay your course on your weight loss journey. Let now be the time for you to stick to your promises and become the healthiest you've ever been before, so that you too can look back at photos in years to come and feel really proud of your weight loss transformation.

May you find peace and joy this holiday season and may you ring in the New Year feeling proud!

Friends and family help set up his little tree

At my birthday party on Saturday, friends and family helped me set up this little Christmas tree with the mini Hallmark ornaments, a gift from my parents many years ago. This morning as I write this post, I pause to remember the wonderful gathering of friends and family over the weekend and ten years ago, and I  remember friends and family who are no longer with us, including my parents and my oldest brother David. 

December 16, 2014

Today's incredible weight loss story is from Martine, who no longer needs to take diabetes medication, has reduced the amount of BP meds she needs to take, is at her goal size and learning how to cycle in and out of the river (on maintenance), and is more engaged in life than ever before. Wow - talk about transformation! Martine you inspire us all. Thank you for sharing your story.

Martine before and after weight loss

The Key to My Mental & Physical Freedom
by Martine Dorsey

I started my Journey with The Key Hypnosis on January 20, 2014. After ten and a half months, I am now ready to embark on the maintenance part of this amazing, physical, mental, emotional, and medical transformation!

I have been fighting obesity since I was twelve years old. I was a scrawny twelve year old until I broke my arm the second day of summer vacation. Because I couldn't play much with my friends, I ate my way through the summer and set up my "fat cells" for life. Even as a young teen, I tried every fad diet. I have lost and gain hundreds of pounds. This continued into my early forties. Then I pretty much gave up on dieting, because I would try and fail so often.

I was a CNA for thirty-five years, so I guess you can call me a professional caregiver, which is my nature at home and at the hospital. So, in my mind, there was no time to concentrate on me. That needed to change to save MY life!

I went to my doctor, which I do yearly, in November 2013 and she suggested Julie. I was getting desperate. The doctor was ready to increase my Metformin meds for my diabetes. She told me that she had many patients on The Key Hypnosis who had been successful. The following week I signed up.

From my first session with Julie, I was hooked! I was changed from that moment on. I was mentally ready and, with Julie's guidance and GIFT, I knew that I would see this through. I have to say, Julie made it easier than I ever imagined! I set my mind to the fact I was going to follow her instructions to the letter. 

I do have to tell you, I was going to make this worth every penny it cost me! I worked hard for my money! My health, myself esteem, and wanting to watch my grandson grow up had a lot to do with my "mindset." 

I was one of the extremely fortunate ones that lost quickly. I really don't know how that is possible, because the last fifteen years, that was definitely NOT the case.

One thing I remember Julie saying is that the longer you yoyo diet and eat badly, you actually put your metabolism in reverse. 

My husband would say. "You don't eat a lot and your always busy and moving between work and home....I don't understand why you can't seem to lose"...he was frustrated right along with myself.

When Julie said in my session "You don't have to exercise" I thought I had died and gone to heaven! But after four months and going down at least three sizes, I felt I needed to move. Even if it was just to get my blood flowing. I started out really slow due to issues of working 35 years as a CNA: lower back, rotator cuff, fusion in neck, and flat feet issues. All which I might add are all 85% better! 

Also, NO more diabetic medication and only on 1/4 of BP meds. High blood pressure runs in my family and is non-weight related.

So my exercise consists of 30 minutes elliptical daily(weekends off), planking for as long as I can hold it (which is 2 minute 40 seconds due to rotator cuff issues), and and a daily two-mile walk in good weather (in place of the elliptical). 

I am retired 64 year old. I feel better than I did over 15 yrs ago. I am ready to tackle maintenance the same way I did with the weight loss part. I think my success has a lot to do with "just doing it!" I made sure I always had something "key-friendly" available. And I made this a part of my life without "over analyzing" it. Like Julie said in my sessions..."Do exactly what I tell you...it is not Rocket Science!"

So I go about my life enjoying, so much more, non food related milestone, pleasures and a love for life that I didn't have before "Key." 

I am mindful of what I put in my body and how it will affect me in the long run. 

I will always "Eat when I'm hungry, not when I'm not!

December 04, 2014

Here's my favorite chicken soup recipe, just in time for these cold winter days. Vary the veggies to suit your taste. or if you have leftover veggies, save them and use them.

Chicken Soup. Photo by Theresa

Ingredients

• 2 chicken breasts*
• 1 box (32 oz) chicken broth, use equivalent amount of fresh or canned broth)
• 4 carrots (sliced)
• fresh ginger (optional)
• 1/2 cup frozen corn or peas (or some of both)
• 1 small onion
• 4-6 cloves of garlic
• olive oil

*You may use any part of the chicken. Sometimes I cook a whole chicken or buy one from the store and add pieces of chicken to the soup once the all the vegetables are cooked.

Directions

This soup can be made quickly on the stove or slowly in a crockpot. It depends on my level of hunger, time available or what kind of chicken I have on hand as to which method I use.

1. Cook the chicken and save the broth.
2. Place a small amount of olive oil in the bottom of a deep pan, add the onion and garlic and cook until onions are translucent.
3. Add chicken broth to the pan while the onions and garlic are steaming hot.
4. Add ginger, corn, carrots and lower heat. If you need more chicken broth add it at this time
5. When the carrots are cooked, add the cooked chicken.

December 04, 2014

I love a bowl of hot corn chowder, especially in the winter. This recipe is on my short list to make and when I do I'll add a photo.

Ingredients

• 2 packages organic sweet frozen corn
• 1 large yellow onion
• 2 cloves garlic, crushed
• 4 cups organic chicken stock
• olive oil
• 2 poblano chili peppers (if you can find them)
• 2 large carrots, sliced thin
• 2 packs Al Fresco chicken sausage of whatever flavor you like (or any other sausage you prefer)
• 2 stalks celery, diced
• salt & pepper (salt optional)
• cilantro

Directions

1. If you are using the poblano peppers, cut in half, remove seeds and veins(wear gloves for protection), place under broiler until skin blisters, put in paper bag for 10 minutes, then peel and chop.
2. Cook sausage and cut.
3. Saute onion, celery, carrots and garlic, covered, on medium-low heat until carrots are a bit soft.
4. Add chicken stock, bring to a boil and add corn, peppers and simmer for just about 5 minutes until corn is done.
5. Using food processor or immersible wand, puree about half of the mixture…that will give you thickness without flour or other thickener.
6. Turn off heat, add as much chopped cilantro as you like (or if you don't like cilantro you could add fresh dill, or any other herb you prefer), and sausage
7. Salt and pepper to taste

Fritatta:
I'm going to give you the base recipe and then you can put in whatever you want, whatever you have hanging around in the fridge. I tend to make a lot because then there are easy leftovers.

Ingredients

• 1 large yellow onion
• 1 package organic turkey bacon-diced (or any other kind of meat you like)
• peppers/mushroom, summer squash, left over broccoli, whatever
• 8 large eggs, beaten with a couple of Tbs of water I sometimes add some parmesan to the beaten eggs)
• any kind of cheese you like
• any herbs you like
• olive oil

Directions

1. In large non-stick pan saute onions and bacon in olive oil until onions are soft and beginning to caramelize 
2. Add in other veggies and stir if pan has gone dry, add a bit more olive oil 
3. Heat pan on high for a minute add beaten eggs and immediately reduce heat to lowest setting
   cook over heat until eggs are set on the bottom and it looks like they are cooked at least half way through turn on broiler to low and place rack about 8 inches from flame 
4. Wrap pan handle in foil to protect from heat 
5. Put some more cheese on top  
6. Place under broiler until brown on top and eggs cooked all the way through…usually about 5 minutes

December 04, 2014

This silky sauce is perfect drizzled on grilled shrimp, carne asada, steak, sausage, chicken, dolloped over tacos of any kind (I eat tacos without a shell all the time), or used sparingly as a salad dressing. Intensify your dish by sprinkling the top of your dish with piquillo or chopped red peppers.

Cilantro Crack Sauce

Ingredients

• 2 bunches of cilantro with stems chopped off, washed, and shaken; the extra water will help the sauce
• 1 large or 2 small garlic cloves (more if you love garlic)
• 1/2 cup extra virgin olive oil
• 2 tablespoon mayonnaise
• 2 tablespoon white vinegar (this is the secret ingredient; if you don't have white vinegar use lime juice, but the white vinegar really is the secret ingredient)
• 1 teaspoon sea salt

Directions

1. Place all ingredients in a blender or a food processor and blend on slow speed. 
2. Stop the blender intermittently to push ingredients down with a wooden spoon if necessary.
3. Taste the sauce and if it doesn't make you feel ALIVE--add 1 more tablespoon of white vinegar.

For a thicker and creamier sauce, to use as a spread, use half the olive oil and double the mayo.

You may also substitute mayo for Greek yogurt, but it may not be as silky.

Sauce should keep for about 3-4 days in the fridge.

Recipe and photo source: Real Foodies

December 04, 2014

Here's a recipe that is as healthy as it is tasty. The rutabaga, also known as turnip or yellow turnip, is a root vegetable that is high in antioxidant and anti-cancer compounds. According to Dr Mercola, "Beta-carotene-rich rutabagas are also an excellent source of potassium and manganese (for energy), and a good source of fiber, thiamin, vitamin B6 (helps support the nervous system), calcium (for strong bones), magnesium (helps absorb calcium and combat stress), and phosphorus (helps metabolize proteins and sugars)."

Oven Baked Rutabaga Fries

Ingredients

• 2 rutabaga (swede turnips)
• 1-2 tbsp olive oil
• 2 tsp Ariosto potato seasoning (contains: juniper, sage, and marjoram as well as basil, rosemary, and salt)
• 1 tsp Ariosto chili garlic seasoning (contains: salt, rosemary, garlic, sage, juniper, bay leaves, oregano, parsley, and garlic)
• grated Parmesan cheese, to sprinkle on top

Ariosto seasonings are available via Amazon.com.

Directions

1. Preheat oven to 425 F.
2. Peel the skin off the rutabaga and julienne it. 
3. Use a good sharp knife to cut the rutabaga into equal french fry (not too skinny) size pieces.
4. Line a baking sheet with parchment paper.
5. Layer the rutabaga slices on the paper and sprinkle with olive oil and seasonings. 
6. Mix well.
7. Bake for 30 minutes, tossing after 10 minutes or so, so that they bake even.

Serving Options

• Once baked, lightly sprinkle top of fries with grated Parmesan cheese. 
• Serve with ketchup.

Recipe and photo source: Novice Housewife

December 04, 2014

Swim through this holiday season by staying in the river (on program)! Celebrate the joy of welcoming in 2015 feeling good about where you are on your weight loss journey. Don't give in to holiday treats this year--the real treat is reaching and maintaining your goal size.

Photo by Theresa

Stay strong in your resolve to stick to the basics of this program (eating clean). All the information you need to reach your goal size is within you...

Can I have...
When in doubt - leave it out. There are no gray areas - you are either on key or you're off.

Cheese, oh the cheese!
Cheese is a condiment - break up with cheese if it's problematic for you. Cheese is trouble for many of us, because we think "well, at least it's not sugar!" The problem is that too much cheese stops our weight loss. When I broke up with cheese, my weight started to drop again. See a trays of cold cuts at a party? Have some, but pass on the cheese.

Fatty Foods
Be aware of your daily fat intake. Yes, we're allowed chicken wings (without breading), but be mindful of how often you have them. The same applies to bacon.

Bite for Bite Meat and Protein
Stop eating more veggies than meat. If you go back for more food, because you're still hungry or because it tastes so darn good, keep your meat to veggie ratio in balance.

Hungry?
An increase in appetite is best met with lots of meat, organic if you can. It may be a sign that you're eating too many veggies. I've had hunger last for nearly a week before it went away. The hunger will pass if you just stay the course.

Craving Sweets? 
Avoid sweet veggies. Protein and green veggies calm down those sweet cravings. Push back on the cravings ("I want to not want this") and they will subside. Give in and your cravings will only get stronger.

Bored with Food?
It's time to change up your menus. Start by making your meals tastier than ever. Look for recipes ideas on Julie's website or this blog.

Swim through the holidays and when New Years Day rolls in you won't need to join the millions who start a diet only to give up a few days or weeks later. 

You can do this. You are doing this!

December 03, 2014