One of the key concepts is to eat local veggies and to eat them when they are in season. Here in the Pioneer Valley asparagus season is underway (May through June). Now is the time for us to indulge in asparagus and to get you started, here's a delicious recipe for oven-roasted asparagus.
Oven-Roasted Asparagus
Ingredients
  • 1 1/2 pounds green asparagus
  • olive oil
  • sea salt (optional)
  • fresh ground black pepper
  • 2 large eggs (which you will hard-boil)
  • chopped flat-leaf parsley or chives, for garnish

Directions

Heat the oven to 425ºF

Prepare the asparagus:
  1. Asparagus need to be cleaned very well, as dirt gets trapped under the tips and is unpleasant to eat. Grasp each spear at both ends and bend it, it will snap in half; the top half is edible and tender. Save the bottoms to add to a stock.
  2. Fill a bowl with cold water and submerge the asparagus spear tips and swirl them around a few times, loosening up and removing any grit. If necessary, repeat in a few changes of water to ensure that all grit is removed. 
  3. Wash and towel-dry the asparagus and then peel the tough skin off the stalks with a vegetable peeler.
After preparing the asparagus:
  1. Drizzle a few spoonfuls of olive oil on a baking sheet and sprinkle with (optional) salt and pepper. 
  2. Toss the asparagus in the oil and roast in the oven, turning the spears a few times during roasting, for 18 to 20 minutes or until the asparagus is tender when you poke a knife into the stems. Don’t overcook them.
  3. While the asparagus are cooking, hard-boil the eggs, drain the water from the pot, add ice and cold water, and then let the eggs sit in the water until they are cool.
  4. Option: instead the eggs, use shavings of Parmesan or Pecorino cheese, crumbled feta, or crispy bits of bacon.
  5. Place the asparagus on a serving platter. 
  6. Peel the eggs and then use a cheese grater with large holes to grate the eggs over the asparagus.
  7. Sprinkle chopped parsley or chives over the asparagus and serve. 
  8. This dish may be served hot or at room temperature. 
Photo source and original recipe

May 31, 2014
If you are on a plateau, I encourage you to go and try on clothes in stores. Not crazy all over the place-just a few stores that you have tried in the past-Touch base with yourself! I learned A LOT earlier this week when I went shopping.
Talbots May 2014 (left) and Coldwater Creek February 2013 (right)
When I look in the mirror, I don't see ONE change. But, trying on clothes? Big change! In October 2013, I didn't buy these pants-they fit awful. I wanted them to fit so badly! But, tenacity paid off-I kept to my exercise routine and clean eating (meat/veggies/hardly any condiments) and 6 months later I found a prettier pair of pants in a smaller size!

Going to stores and trying on clothes helps you gauge a lot. Yes, using your own clothes is helpful, but sometimes can be frustrating. I am a very curvy person, so I do most of my shopping in women's stores: Chicos, Coldwater Creek (I will miss them as they are closing maybe by July-even the salesclerks don't know!) and Talbots, to name a few. I only grab a few articles-mainly pants as this is my toughest body part. I grab a couple of different sizes as well. But NEVER a larger size than what I want to fit into as I do NOT want my body to think that size is OK!
May 2014 (left) November 2013 (right) Not a huge change, but noticeable! Yippee!
This a pair of shorts (above photo on the right right) I have used since last October when I went to a refresher and decided I no longer wanted to be a 6-8, but a 4-6 (long story!!!!)  I have been trying them on and taking pictures. For the longest time, no change! Took more pictures today: BIG change in how they fit (above photo on the right left)!

The odd thing: When I just look in the mirror, I don't see the change! Only in the pictures! Wild. I am not whining. I am being truthful about not seeing a difference. Moral of this story? Go shopping. Be realistic. And go WALK! lol. I can't believe I am posting these.....but, I guess it's proving what tenacity and believing can do. Your plateau will take as long as it takes! It is up to you to work through them! Move more, be consistent. Be careful with condiments! (This includes cheese! I hardly ever eat it anymore!)

Did I say move? I mean it! Most of you know I have a Fitbit, and I have logged over 480 MILES since March 13!!!! That commitment moved me from my plateau, I know it!!! And go try on some clothes!

May 26, 2014
Meet Jennifer M, who started at a size 14 and is now a size 2-4. Jennifer is asking for help with a problem many of us have experienced. Despite the fact that all her clothes have literally fallen off her body, she's having trouble seeing the changes in her mirror, and she's nervous about starting maintenance.
Mirror, mirror, on the wall...
Here's Jennifer's story and questions:
I follow your blog and I love reading the posts. I first went to Julie in September of 2013 and I have had amazing success, but I think I need a little bit of advice and I really do not know where to turn. Since your blog has been such a great resource for me the last several months, I thought maybe you could give me some advice/insight as to what I am feeling.

First, I should tell you that I was always thin, often considered underweight. I started gaining weight in college. The pounds came on rapidly and I just figured it was the "freshman 15." Each year, I gained more and more and was finally diagnosed with Polycystic Ovarian Syndrome (PCOS), after several years of searching for answers to several health mysteries.

Through the PCOS diagnosis, I ended up receiving fertility treatments (more weight gain!) which resulted in a pregnancy. Being pregnant was the only time I was able to lose weight and I lost 30 pounds. Once my daughter was born, the weight came back on and  15 extra pounds. I never have eaten terribly, and I am extremely active, but no matter what I ate or how much time I spent at the gym, the weight wouldn't budge. After researching PCOS and talking to my family, I learned that Hashimoto's disease is closely related and it runs in my family.

It was around the time I was diagnosed with this that I went to my first session with Julie. I was an extremely tight size 14. I listened to what she said and I followed all of her instructions. I did not have the same triggers as you and others on the blog have mentioned. I just ate my meat and veggies because I felt good not eating the other junk. I wasn't totally convinced that the hypnosis worked on me because of this, but I firmly believed that the principles of the program make sense, especially for my health.

Now I'm between a size 2 and 4. I have not strayed from the program. I had to purchase an entirely new wardrobe because my old clothes literally fell off my body. I get complements every day.
My problem is that I don't see any change when I look in the mirror. I'm scared that this could become a serious problem... forcing me to never go into maintenance because I'm scared to eat anything else, or worse--trigger an eating disorder.

My goal when I saw Julie was to get into a size 6. I have surpassed that, but I'm still not pleased because I don't see a change. Also, Julie had said that maintenance should start after a year on the program. I am not there yet. (Note from Theresa: I believe this was a misunderstanding in something Julie said, as there is not set time when one should begin maintenance.)

Do you have any thoughts or similar experiences? I am not sure what to do at this point. I am scheduled to see my doctor next month and I plan to bring my concerns to him, but I would love some insight from someone who has been through it all.
Jennifer, congratulations on your incredible success in reaching your goal size! This is no small feat, as we all know. I'll do my best to answer your questions and concerns from my own experience and I hope others will respond with their experiences too.

As far as seeing your body changes in the mirror goes, just about everyone I know has expressed they too had problems seeing their weight loss at one time or another. I often hear others refer to poochy belly, their arms as bat wings, or thunder thighs, the list goes on and on.

After a week of being with 5 other women during my vacation, I noticed that this list is something all women seem to have and not just women who have lost weight. Every time I showed a photograph to one of my traveling friends, they always criticized themselves, despite the fact that they looked beautiful in the photo. If they didn't point out something about their body, then it was something about what they were wearing. I was keenly aware of this every time I showed them a photo, even the woman in her 70's who was very petite! So, it isn't just because we've lost weight, it seems to be common for women to speak negatively about their bodies.

Seeing our new bodies and adjusting to them in our heads is not easy. This is something each of us has to work through for ourselves. This is all about self-acceptance. It's essential for each of us to make this transition to see our bodies as they really are, to see the positive, and to stop focusing on our flaws. Look at those photos of you in your tight 14's - you are not that same woman! Do this often.

I don't want my life to be a constant battle with myself over my size when I'm at goal; I refuse to live this way. When I was a 30-32 and never saw myself that size either. I'm determined to work through this issue. I want to live life to the fullest and not be so self-obsessed with my body. I am determined to start this process now and if I'm still seeing myself the size I really am when I reach my goal, I'm go to therapy.

This is all part of the journey, as is going on maintenance. What you're describing about being fearful of maintenance is normal. Julie tells us we must be willing to play the game (of maintenance) in order to take this weight off and keep it off. Maintenance is about bringing foods back in slowly and intentionally. Along the way, we will gain some weight and we will take it off by going back into the river. We repeat this process, adding new foods as we feel ready, going up and down within our goal size (not up in size, up to a tight goal size) until we get it and our body realizes this is our new pattern.

You can do this, just as you've done the rest of the program. Julie taught you maintenance in your classes and you have all the knowledge within you to achieve this goal too. Trust the process. Trust yourself. This will take time. How much time varies from person to person, but trust you to will get there!

Thanks for sharing your story.


May 21, 2014
Today's Key Hypnosis success story comes from Erin. Thank you Erin for sharing your story and your photos with us. You inspire all of us to continue on our weight loss journeys. 

I have been following your blog right along with Julie's program from the end of August 2013. I love both! On Easter of 2013 my dad hosted a beautiful Easter egg hunt for all his grandchildren and a few extended relatives. It was that day that changed my life forever.

The Easter egg hunt required quite a bit of walking and at approximately 280 lbs and wearing a size 24 I had difficultly keeping up with my 4 much faster kids. After we got back to the house my dad was excited the share that he had heard about Julie's program and gave me the phone number. At first I felt that it was a great idea.. for someone else. I knew that I needed to loose weight but wasn't eager jump into something like hypnosis.

After most the guests had gone home, my Dad offered me what I now know is the greatest gift of my life: he said if I was serious about trying it--he would pay for the program.

The next morning I called Julie's office and was put on the wait list. That day I decided I would start a low carb "diet" and while I waited to see Julie I had some success on my own: I lost 25 lbs.

My 3 sessions started at the end of August and ran into September. I was really nervous when I arrived and even for the first 2 months I was on the program. I thought I might not be able to be hypnotized or maybe I would be one of the very few just not to have success.

I was wrong!

I've found following this program to be just a part of who I am. I have not gone off program and I don't have any worries that I won't reach my goal without straying.
Erin 2 years ago at her brother's high school graduation; size 22-24.
Erin 2 weeks ago at her sister's college graduation; size 12-14 dress which she was in high school.
I am not yet at my goal but I'm very happy to come as far as I have. I have not weighed myself, but I have so many non-scale victories. Here are a few:
  1. I rode 6 hours in a plane fitting comfortably in my own seat.
  2. I went shopping with my average size friend and I felt normal.
  3. I enjoyed keeping up with all my kids at this years Easter egg hunt.
  4. I never walk in a room and worry about being the largest person there.
I was obese for the last 13 years. I know that with the tools Julie has given me I will never get that way again.
May 19, 2014
Recently a friend touched on a topic that a lot of us have had personal experience with: "My beautiful husband's Aunt struggles with her weight. She is not interested in seeing Julie, but has recently been reducing her carbs and is starting to lose."

Yesterday my husband took her out to lunch to celebrate Mother's Day and she was so excited because she had bread and ice cream after not having either for 2 months. She said, "I'm going to eat what I want today because it's Mother's Day." It just struck me how many 'Because it's (insert any occasion, holiday, event or excuse here) I'm going to eat what I want' days I used to have. I was truly the queen of rationalization.

Living through 2 years of events and having the strength to not eat off program "because it's..." is really amazing to me. I'll always want those foods as they are like old friends to me. I've just decided I don't want to party with them anymore. I don't want another Monday where I have to feel defeated and know I have to start dieting again because I blew it.

I'm grateful that my life is full of events that deserve celebrations. I just don't want to ever use those happy times to hurt myself with food."

How many of us have thought like that? Isn't it a relief to be free from these feelings?

Another friend talked about her personal situation with Mother's Day too:

"I was thinking this will be my first Mother's Day without kid-made French toast. Boo boo, poor me. But instead they made a beautiful omelet with ham and a side of bacon. They cared enough to cook, and to sit and eat with me. The focus, for me, has changed. Mother's Day was never about French toast.  :)"

People that have seen Julie are learning to adapt to holidays! And their families care enough to allow the "old" tradition to be replaced with a "new" tradition. That is true support! Do you have people helping you meet your goals? If so, how?? Are you worried about the next holiday, or are you prepared??? Has your focus changed??

May 15, 2014
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
It's time to get moving! For the month of April I have set exercise goals for myself to help me keep committed to exercise. I've been on this weight loss program for over 3 years and this way of eating is a routine way of life for me. It's time to make exercise routine as well. I feel great mentally and physically when I exercise, so why not feel this way every day?
Get moving!
Last summer I walked at 6am with a friend and after months of her encouragement, I finally bought a Fitbit. It's been a great tool to keep me motivated to meet my walking goals and keep me accountable. Having a walking buddy is a great help too, as time seems to pass faster and I stepped up my game to get up to her walking pace.

I did great keeping up with my steps throughout the fall with my friend and when the temperature dropped we moved into the gym. Then the dead of winter hit and I fell off my routine. My friend traveled a lot and I didn't get in the gym much. A few weeks ago, we recommitted to walking again and I feel great, but I want more consistency. Oh, and I have a 10k run in 3 weeks!

So, what's a girl to do? Encourage more friends to buy a Fitbit so we can inspire one another of course! I now have 10 Fitbit friends and it's been a lot of fun cheering each other on. Fit bit has these fun icons that you can cheer your friends and they get a message of encouragement from you via email.
Last night I was disappointed in how low my number of steps were at the end of the day. I reported to my friends "What? Only 8,405 steps today? How is that possible? I was sure I did well over 10,000. Sigh...."

One friend encouraged me to meet my 10,000 steps by doing the steps inside my house.

"I'll go up and down my stairs 10 times and report back in" I replied and then I did it!

I did it!
See how this works? Friends can be a great motivator for us!

My Exercise Goals for April
  1. Walk 10,000 steps daily, which is a little over 4 miles.
  2. Do 30 squats daily: 3 days on, 1 day off, and repeat for the whole month.
    This How to Squat video explains how to do a squat the right way and the key is this: if your knees or back hurt you're doing them wrong! How cool is that? No pain should be going on when you're doing squats!
  3. Five minutes of upper arm workout.
    This How to Tone Your Upper Arms video shows 3 simple exercises that I can do after my walk, so my body is warmed up before I do them.
How About You?

Are you ready to set small daily goals for the month of April? Small goals are easier to accomplish, foster a sense of success, and helps you achieve the next day's goals.
Each daily goal is like a rung on a ladder that helps you, step by step, to the top. --AARP
Start where you are today and make realistic goals. You don't have run a marathon, but can you walk out your front door for 5 minutes and then back home? Start there and add on longer goals. If you can walk for 20 minutes, build up to 30 minutes. Signup for a 3 mile walk (5k) later this year that will help you reach a 3-mile goal. Find a friend to join you or do it alone, either way it will help you and help raise money for a good cause. If you've been walking 3 miles, consider a 6 mile (10k) or commit to walking more times a week.
Walking won't just get you in better shape — it could cut down your chances of developing dementia as well. Plus, some studies show that people who cannot walk a quarter-mile in five minutes have a higher mortality rate. Buy a pedometer; try to average 10,000 steps a day, seven days a week. (source unknown)
Resources

These resources may help you get started exercise or to kick things up:


March 31, 2014
When I was a little girl, I loved vegetables and I hated meat. I would sit for hours at the kitchen table. It was just me and a big thick slice of meatloaf the size of Block Island, or so it seemed to me at the time. Mom told me I had to eat all the food on my plate because there were children starving in China, and I was not to leave the table until I had eaten every bite on my plate.  
That's me running along side of the parade with my brothers and very pregnant aunt.
I spent many a night at the kitchen table until 9pm. I poked my meatloaf with a fork, unwilling to take a bite, as Mom folded laundry in the adjacent living room and glanced over to give me the evil eye from time to time. Each time she walked down the hall to put away laundry, I fed a piece of meatloaf to my dog Outlaw. This didn't help children starving in China, but it sure made Outlaw a happy dog and eventually my plate was empty.

I never I understood how eating the food on my plate could help children in China, but I do know many mothers told their kids to finish their plates because of children starving elsewhere in the world. The real reasons they told us to clean our plates:
  1. we were wasting food and she worked hard to earn the money to buy that food, and 
  2. she cooked it and, whether we liked it or not, we going to eat it.
My Mom would be shocked to see me cooking and eating meat today, especially roast beef. Roast beef was the meat we argued over the most. She served it every Sunday, so you can guess where I spent most of my time on Sunday nights: at the kitchen table with a happy dog at my feet.

This program has completely reversed my feelings about meat and I am happy with how much meat seems to agree with me. Prior to this program I never would have ordered a steak at a restaurant or cooked one a home. Cooking a hamburger, meatloaf, or meatballs, was about as meaty as I could handle. It was not uncommon for me to be in the middle of eating a hamburger and stop because I had lost my appetite for it before I could finish. As much as I enjoy meat today, sometimes I still lose my appetite for meat as I'm eating it.

When I think about the lesson mom was trying to teach me, the only lesson I learned was to feel guilty for leaving food on my plate. I won't blame my mom for my weight issues, but forcing me to eat everything on my plate did not help me or any  starving child elsewhere in the world.

So many of us were taught to clean our plates that many diets encourage leaving a few bites our plates, to help us break us from this brainwashing habit. I get the concept, but I prefer to put less on my plate or ask for a to-go box instead.

Hmm, it seems I really do take not being wasteful to heart. Thanks Mom!

The moral of my story: save yourself first. Children around the world will still be hungry if we skip the bread, hold the fries, or decline the second vegetable. Eating non-key foods won't help them either.




March 30, 2014
When I think about rutabagas, I reflect back to happy memories of Thanksgiving and Christmas family gatherings. The dinner table was so crowded that no one noticed my plate was filled with only vegetables. It isn't that I didn't like turkey, but if I could get away with eating just vegetables, that was my preference. Plus, it was always fun seeing if I could get away with it.
Rutabaga French Fries; recipe below. Photo source: Jacky.
l My mom never cooked rutabagas. It was my dad's mother who brought rutabagas and other root vegetables to our holiday table. Unlike me and my Dad, my Mom loathed root veggies and as they cooked on the stove Mom would turn her nose up and whisper unpleasant remarks about their aroma. But me, I loved how they smelled.

Grandma always boiled and mashed her rutabagas. I never saw olive oil in her kitchen, she cooked and baked with lard and bacon fat. I don't know if it was an economic or cultural factor, or her personal choice not to use olive oil. 

I do know that Grandma and Dad would have enjoyed these rutabaga french fries as much as I did.

Rutabaga French Fries

This rutabaga french fries recipe came from key friend Jacky and a few preparation tips from me.
1. Peel the rutabaga. This is actually quite easy to do, as the outer peel, which is usually waxed to preserve freshness all winter long, peels away easily with a sharp vegetable peeler. It's much like peeling the skin off an apple.
Peel the skin off.
2. Cut rutabaga into sticks. The flesh itself is very hard, but you can slice it away in thin slices, starting from the outside.

3. Spread the sticks out on a cookie sheet, coat with olive oil, salt, pepper, granulated garlic, and a little cayenne pepper or season to suit your taste (salt optional) and mix with your hands to coat all the sticks well with oil and seasonings.
4.  Bake at 425 about 40-45 minutes; turn them over when they're about half cooked. Optional: when they're almost done, sprinkle Parmesan cheese on top and bake more 5 minutes.
I only set the oven to 400, next time I'll go higher so they are more crisp.
Here's what I had with my Rutabaga French Fries; yummy!
Rutabagas turn sweet when they're baked and having roasted or baked veggies along with a nice piece of meat makes for a nice dinner. Plus, they're high in antioxidant and anti-cancer compounds and one cup of rutabaga contains 53% of the daily recommended vitamin C. (Nutritional data from What are Rutabagas Good For? )
March 30, 2014
Last week I was in a room with about a dozen people when I heard a someone say "I wish I could eat anything I wanted." I was surprised to hear these words coming from a tall and slender person. My immediate response, which I kept to myself: you CAN eat anything you want, but you have to live with the consequences of your choices.
Consequences
This was a gentle reminder for me on a couple of fronts.

First, I don't need to feel sorry for myself that I can't eat this or that. It is my choice not to eat those foods.

The truth is, I really can eat anything I want and so can you. I can eat any and all the carbs and sugars I desire, but the consequences of eating those foods will lead me back to obesity.

Let's say it together now: NO thank you.

I choose NOT to eat carbs, sugars, and other foods that don't support a healthy lifestyle. I want a long and healthy life far more than I want those foods. It's my choice, so there's no need to feel sorry for myself.

It's your choice too: sugar and carbs or a healthy life?

The second reminder was that even people with slender bodies, who we think have it together when it comes to food, have food issues. This saga of wishing we could eat anything we want to eat can't go on for the rest of our lives. I don't want to reach my goal size and find myself feeling sorry that I can't eat this or that. There must be a way to stop this kind of self-pity.

Let's stop this now.

Spending our energies in such negative thoughts is not healthy. Remember what I said about wanting a long and healthy life? There's no room in a long and healthy life for negativity, so let's put an end to that way of thinking right now.

Let's push away those kind of thoughts every time they surface. Pause and reflect on what we're thinking and then smile as an affirmation that we are letting go of this way of thinking, because it no longer serves us

I'm going to use the "tap, tap, tap" metaphor, to tap away (push away) this kind of thinking, in the same way I push away food cravings.

Let's move beyond our old ways of thinking. We choose what we eat or don't eat, so let's own this. We choose to eat healthy foods and we choose what we think. Let's fill our minds and our bodies with things that support healthy living.

Let's live with those consequences! 



Photo source: Reality Clark County

March 18, 2014
I apologize to Theresa for taking so long to put some thoughts and pictures down on my trip to Montana, September 2013. Can I start by saying it was one of my most memorable trips ever?

If you have never been to Montana, might I suggest it? If you want to spend time in a rural, rugged area with beautiful scenery and a peaceful way of life, then Montana is the place for you.

I got to go with my husband when he took a business trip there-spouses were invited, and I have been different places with the same core of people many times. Each time it is like the spouses picked up where we left off...totally enjoyable. Two of the girls and I have stayed in contact, and it was good to see them again. The only difference this time compared to the last time I saw them? My weight. And my zest for life!!!!! 
This picture is from our Newport Rhode Island Trip in August 2010.
This is me (on the right) 10 months before I went to Julie.
This is us in Montana, September 2013, me in the middle
Me ziplining!
We stayed in a beautiful resort 6500 feet above sea level on a mountain called Lone Peak in the Southeastern part. The ladies and I got to do some really fun things such as ziplining, which I never would have done before my Key way of life. Not only was it scary but fun going down, it was quite the terrain climbing UP to get to where we were going. Hiking up the mountain to the zip line was tough and challenging, but I DID IT!!! The whole afternoon adventure was SO freeing and exhilarating, and exciting! I NEVER would have thought I would EVER have done this! And I WILL do it again!!!!
Me at Lone Peak
We took an expedition trip to the top of Lone Peak (11500 feet above sea level) and enjoyed a view I have never ever experienced before, seeing 2 other states (Idaho and Wyoming). It was chilly, but an event I am thrilled I got to be a part of. A little scary taking the tram and the expedition truck, but I never worried once that  I was out of my "league" or that we would come across a challenge I wouldn't be a part of. Also, I had to really find my "trust factor" to take the above picture because standing out on that metal ledge, there was nothing below me, and that is my biggest fear of all!
Lone Peak
No one believes this is not a photo shopped picture
My husband and I had a day to travel to Yellowstone National Park in Wyoming. On our drive in the park, we came across a lone bison (there are no buffalo in the US, only American Bison) happily having lunch by the side of the road. I had hubby turn our vehicle around, and I got out because I wanted a picture-My husband wouldn't get out to take it! A nice gentleman who was also snapping pictures took this "one and done" picture of me. My favorite picture of all!

I stayed on program the ENTIRE time. I had duck bacon, elk chili, walleye trout, and bison-I had NO problem explaining what I wanted wherever we went, and everywhere we went they were VERY accommodating. We had a kitchen in our room, so we were able to have food readily available for "just in case", but I never needed it. My husband and I made sure we walked every day-the weather was wonderful, and the mountain air was amazing.

I hope he is chosen to go this coming September to the next business/pleasure trip-it will be in Rockport, Maine, and it looks like it will be held at a beautiful coastal resort-this weekend trip is always in some pretty nice places-and now I jump right in and join in whatever activities they have planned. 

Vacations are different now! I look for things to do that I wouldn't do if I was home. I love being included, I am not (as) afraid, and I feel like I fit in! Thank you Julie!



March 08, 2014
This delicious recipe and photo comes to us from Lou.
Sausage Casserole
Ingredients

Add what you like or have available - here's what Lou used:
  • 5 pounds of link breakfast sausage
  • 15 eggs
  • 1 red pepper, diced
  • 1/2 large onion, diced
  • About 1 cup shredded cheese (your choice - I used Colby jack and mozzarella)
  • 2 tablespoons Parmesan
  • About 2 tablespoons garlic powder
  • Pepper to taste
Directions:
  1. Cook sausage links.
  2. Sauté onions and pepper in a little olive oil. Once cooked set aside.
  3. Beat the eggs and add the garlic powder and Parmesan mixing well.
  4. Drain the sausage and cut into chunks and add to a baking dish. Mine was about 16/8 and 2 in deep. 
  5. Add the onions and peppers.
  6. Pour in the eggs and add your shredded cheese.
  7. Bake until solid - about an hour at 350.
March 02, 2014