This recipe and photo comes to us from key-friends Andrea and Emily. Use this homemade mayo the same way you use jarred mayo. Andrea kicked things up a bit by adding garlic and grey poupon and dill to add a little more flavor to her egg salad.
Important Tip: about 1.5 hours before you're going to make this mayo, set out your eggs, lemon, and mustard, so they are reach room temperature when you begin to make this recipe.

Ingredients
  • 2 whole pastured eggs
  • 1 tbsp. apple cider vinegar
  • 3/4 tsp. salt
  • 2 tsp. prepared mustard
  • 2 cups light olive oil (not a vegetable blend)
Directions
  1. Blend eggs, vinegar, salt, and mustard in a food processor or an immersion blender
  2. While machine is running, VERY SLOWLY add oil.
  3. Continue until all of the oil has been added and the eggs and oil have formed an emulsion or Mayonnaise. 
  4. Taste for salt and adjust if needed.
  5. Store in refrigerator for up to 2 weeks.

Original recipe source: Homemade Mayonnaise
March 23, 2015
The question for today is: To Refresh or Not Refresh? Many of you want to know "is it required to go to a refresher?" and "why should I go to one?" The later is a question that only you can answer for yourself. There are various opinions on this--but no, it is not required. I've written a handful of blog posts about my experiences, so today we'll hear what our key-friend Elise has to say about refreshers.

I definitely think refreshers can be useful for folks. For many, I think just hearing Julie's powerful voice is helpful. For others, hearing a repeat of the rules and making a re-commitment to the process is necessary. I even think that, sometimes, making the appointment and committing the funds is enough to keep folks on track.

Here's an elaboration on why I haven't been to one:
  1. I'm lazy. Booking it, waiting for it, and then going all take energy.
  2. It is kind of expensive, although that's OK with me.
  3. Julie said she gave us everything in the first sessions.
When I have had questions or doubts, I sit down and think it through. I decided that if I am ever going to resolve my yo-yo weight, I need to get to a place of peace with myself. I have to learn to read my body and I have to learn to make my own decisions.

 So, I have very consciously and deliberately worked through struggles and quandaries with the goal of using the tools Julie gave me to get to the end.

 Here's an example: my first year on Key, I was at a plateau. I was frustrated and upset. In the past, I would have handled this by saying 'screw it' and bingeing. But, this time, I thought about how my body needed to heal and reabsorb blood vessels and extra cells that had been necessary when I had more weight on me.

 I looked at my eating and thought through the rules and whether or not I was following them. I found some areas that I was being excessive in (um, like drinking a 1/2 gallon of whole milk every day)!

 I changed my routine, stopped obsessing...and started losing weight again!

 Getting through that was empowering. It made me feel like, yeah, I really can do this! That, in turn, fed my confidence and good behavior.

 Ultimately, each cycle and each time I worked through my issues I was creating new habits. In other words, each time I work through something I am practicing Julie's principle of example. If I had gone to refreshers, I would have been relying on Julie for that power instead of believing in myself.

  For little things, it was helpful to also work through it in my head...
Was I really hungry or was I just eating because it tasted good?
Was I really using cheese like a condiment or was I pushing the envelope? 
I didn't want someone telling me the answer. I wanted to retrain my body and my mind to work together, honestly and in synchronicity, to reach the same answers to all the questions I had (and I will continue to have).

 But, I also think I've had it easy compared to others. I barely have cravings and I've been lucky enough to escape super long plateaus.

 To refresh or not refresh...it's a personal question custom to each person's experience.
Hmmm, I don't know about you, but I can relate to Elsie's comment about finding "areas that I was being excessive" far more than I care to admit. This in of itself is a reason you may be on a plateau. Proceed with cation if this is the case. Elsie's suggestion to "stop obsessing" is also wise wisdom!

Related Stories

March 18, 2015
Key-friend Gail Ann, who made up this recipe, says "With this diet we have to become creative. Play around with the recipe. I may use turnip next time." It's this kind of willingness that helps us succeed on this program. Thanks for sharing your recipe and your photos Gail Ann!

Ingredients
  • 2-1/4 lbs of uncooked cod chopped in blender
  • 1 head of cauliflower steamed and mashed with a pat of butter
  • 1/2 cup grated Parmesan cheese
  • 1 large onion chopped
  • A bunch of fresh dill chopped
  • 1 egg plus 1 egg white whisked
  • Salt, pepper, celery salt, paprika
Instructions
  1. Mix all together and make little patties. 
  2. Bake 375 on greased cookie sheet for about 20 minutes per side until nicely browned.
March 14, 2015
This is a recipe I've been making for over a year now and I can't believe I haven't posted this recipe before now. I take a shortcut by using frozen shrimp that comes with pats of herb butter. I know I could make this completely from scratch, but this shrimp goes on sale a lot, so I use my shortcut. I've perfected this recipe and highly recommend it.
You may want to double this recipe, as I eat this all by myself. Also, be mindful of your protein to veggie ratio and adjust the recipe accordingly or have additional meat on the side.
 
Ingredients
  • 1 package of Bumble Bee Lemon Shrimp with Garlic & Herb - see image below
  • 1 medium sized zucchini (or yellow squash)
  • 2 cubes of frozen basil (or 2 teaspoon of fresh basil) - see image below
  • Red pepper flakes
  • Black pepper
 Directions
  1. Use a spirooli to turn your zucchini into "noodles" (see image below) and keep them nearby to add later to the shrimp. 
  2. Place shrimp in skillet or wok - do not pre-heat pan - and set burner to medium-high. Do not add the butter to the pan yet.
  3. Cook shrimp for 4 minutes, turning frequently.
  4. Leaving the liquid from in the pan, pull the shrimp out of the pan and place in a bowl and put to the side for now.
  5. Add the 4 pats of butter to the liquid in the pan, as this will turn into a delicious broth.
  6. Add red pepper flakes and black pepper on top of the butter.
  7. Stir frequently as the butter melts.
  8. As the butter is melts, peel the skin off the shrimp.
  9. When the butter is almost all melted, add the zucchini noodles to the pan.
  10. Continue to stir for about a minute and then add the shrimp.
  11. The shrimp only need to cook about a minute longer, until they are no longer pink, and the noodles should be done about the same time as the shrimp.
  12. Pour shrimp, noodles, and broth into a bowl with the broth.
  13. Optional: sprinkle grated Parmesan cheese on top.

March 11, 2015
I'm not referring to icy walking conditions when I say watch your step. I'm taking about not stepping on the scale, because that one step can lead to a major slide on your weight loss journey. The urge to get on the scale can be as strong as the urge to eat sugar (or any non-key food). Avoid getting on the scale using the same technique you use to avoid eating sugar: push away urges to get on the scale.

I kept my scale all these years because it was because the most beautiful and the most expensive scale I'd ever owned. Sad, but true. Once in a while I was aware of my scale resting between the bathroom cabinet and the wall, but I never stepped on it once I started this weight loss journey.

That beautiful scale, by the way, is no longer in my bathroom and guess what? I have no memory of who I gave it to or when. None. Zippo. Once in a while I look at that empty space between the bathroom cabinet and the wall and I wonder: why on earth did I keep that scale for so long?

There were many times that I was dying to know my weight and I was fortunate my home scale never tempted me. I coached my nurse practitioner and her staff really well, so they never accidentally told me anything weight related. I really wanted to ask two questions, but I didn't dare ask: Am I under 200 pounds yet? and Have I dropped a hundred pounds?

A recent 'incident' answered both questions for me. Trust me, you are better off not knowing such answers. If you stumble or fall and suddenly the number is in front of you: don't share it with others and forget it as quickly as you can. This sounds easier said than done, but if you don't repeat the number you don't see the number over and over. This is especially true if you post the number in social media- don't share the number with anyone.

By the way, you will not lose all the knowledge you learned from Julie because you saw your weight, whether you sought the number out or it was revealed to you accidentally. It's what you do after knowing the number that determines what happens next in your weight loss journey, so don't repeat the number - just move on. Use the situation as a reminder as to why you should stay off the scale.

Why shouldn't you get on the scale? Because seeing how much you weigh messes with you head and can lead to a big setback on your weight loss journey. There are more reasons than this, but do you really need more reasons than this? No you don't, but let me simplify this for you...

Step on the scale and you risk telling yourself one of two things:
I'm doing so well; I deserve a treat! OR 
I may as well give up, no matter what I eat this weight isn't coming off.
Regardless of what the scale reads, the truth is this:
if you stay on the course you are on - you will continue to lose weight.
Watch your step - don't get on the scale. If you have a scale in your house and it's calling your name, do something with that scale right now.

Push back on those urges to get on the scale and they will go away--or as I like to say: tap, tap, tap. Share your non-scale victories - these are the stories to share with others - stories of you success. See earlier blog posts of non-scale victories in the related stories list below.

Allow yourself to reach your goal size and to live the rest of your life focusing on living instead of worrying about a number on a scale. You can do this!

Related Stories 
March 11, 2015
Veggie crust pizzas are the rage these days, so I'm posting yet another pizza recipe. This one uses spaghetti squash for the crust. I've only made meat crust pizza, but one fine day I will try making these other pizzas, so I'm posting this recipe for easy reference.  You'll need a knife and fork to eat this pizza.
Key-contributor Megan made this recently and here's what she had to say:
Definitely tasty. I added lots of meat to offset the spaghetti squash and small amount of sauce that I used. It was crisp around the edges but the middle was mushy. I'd definitely make it again and hopefully get it more crisp. I flipped the crust, but I think I made it too thick in the middle.
Megan and her husband Lou teamed up and make this pizza again and here's an update from Megan...
Lou's pesto was the key! I sautéed onion and red peppers in olive oil. Added cooked grilled chicken and pesto and warmed it through. Brushed the crust with pesto, added the topping and some cheese. OMG, this is the most delicious meal I've had in a long time! I have to make myself stop eating!
Cook Time
1 hour 15 minutes

Crust Ingredients 
Modify herbs to suit your taste

  • 1 medium/large spaghetti squash
  • 1 tablespoon olive oil
  • 1 egg, lightly beaten (or you may use 2 egg white)
  • ½ cup shredded mozzarella cheese
  • 1 tablespoon shredded Parmesan cheese
  • Salt & pepper
  • 2 cloves garlic, minced
  • 1 tsp oregano, dried
  • 1 tsp parsley, dried
Topping Ingredients
Modify ingredients to suit your taste
  • 1 cup chopped mushrooms
  • 1/4 diced onion
  • 1/4 cup pizza sauce
  • 1 cup fresh torn spinach
  • 1/2 cup shredded Parmesan cheese
  • Bacon
Instructions
  1. Preheat oven to 400°F. 
  2. Cut spaghetti squash in half with a large, sharp knife. 
  3. Remove seeds and stringy guts, and brush the cut sides of the squash with 1 tablespoon of olive oil. 
  4. Season with Kosher salt and freshly ground black pepper. 
  5. Place spaghetti squash, cut side down, on an aluminum-lined baking sheet and roast until tender, about 45-60 minutes. 
  6. Test if your squash is done: scrap the flesh with a fork and if the strands come off easily, it's done. 
  7. Let the cooked spaghetti squash cool for about 5 minutes, then scrape all the flesh into a beautiful pile of spaghetti strands. 
  8. Taste and season with some more Kosher salt and freshly ground black pepper if needed. 
  9. Measure out approximately 3 and ½ cups of spaghetti squash. Reserve the rest for another use. 
  10. Wrap measured-out squash in a cheesecloth, clean kitchen towel, or several layers of paper towels. 
  11. Squeeze out as much moisture as possible. Let sit for a few minutes. The drier the squash, the more crispy the crust can get.
  12. In a medium mixing bowl, combine the squash, egg, mozzarella cheese, Parmesan cheese, and season with salt, black pepper, minced garlic, oregano, and parsley.
  13. Press squash in a thin, even layer on a parchment-lined baking sheet and form into an approximate 10-inch circle.
  14. Bake for about 10-15 minutes. 
  15. Remove from oven, carefully flip, and cook for another 10 minutes. Note, some recipes don't flip the crust, they just cook it longer.
  16. Spread the pizza sauce over the crust and add toppings.
  17. Bake another 10 - 15 minutes - until cheese is bubbly and edges of crust are browned. You can place under the broiler for a minute or two if you really want to brown things up. 
  18. Let sit for about 5 minutes before cutting. 
  19. You can use the parchment paper to slide it off the pan to make it easier to cut. Run a butter knife around the edge to loosen from the sides of the pan.



Original recipe source: Yummly.

March 10, 2015
I made roasted cauliflower a few days ago and it's now one of my favorite key-friendly foods. The original recipe is called "cauliflower popcorn," but I agree with my key-friends who make this all the time — cauliflower popcorn sounds too misleading — it's not at all popcorn-like. Call it what you like, but make this soon and make it often! It was so delicious I didn't event take a photo.
Ingredients
  • 1 head of cauliflower (or equal amount of commercially pre-cut cauliflower)
  • 4 tablespoons olive oil 
  • salt to taste (1⁄2-1 teaspoon, optional)
Directions
  1. Turn oven on to 425 degrees.
  2. Trim the head of cauliflower, discarding the core and thick stems; cut florets into pieces about the size of ping-pong balls.
  3. In a large bowl, combine the olive oil and salt, whisk, then add the cauliflower pieces and toss thoroughly.
  4. Spread the cauliflower pieces onto a baking sheet and roast for about 1 hour, turning 3 or 4 times, until most of each piece has turned golden brown. 
  5. The browner the cauliflower pieces turn, the more caramelization occurs and the sweeter they'll taste.
Other Suggestions
  • For easy cleanup line the baking sheet with parchment paper.
  • Sprinkle granulated garlic or roast fresh garlic along with the cauliflower.
  • When it comes out of the oven sprinkle lightly with Parmesan.
  • Make a cream of cauliflower soup using cauliflower, chicken stock, and shallots, and just before serving add caramelized cauliflower.
When I cooked the roasted cauliflower I put these these bacon-wrapped sirloin medallions (from Target - see package below) in the oven too. The meat was delicious, but the medallions were so thick that by the time they were cooked well enough for me they weren't visually appetizing because the meat was so black. I'll make this from scratch next time and when I do I'll cut the meat thinner and use better bacon.
Photo and recipe source for cauliflower popcorn: Food
March 10, 2015
This recipe looks delicious. Adding sausage or your favorite meat is an even better idea. Otherwise, serve this as a side dish with meat.
Ingredients
  • About 3 cups cooked spaghetti squash
  • 2 large garden tomatoes sliced
  • Kosher Salt
  • Garlic Powder
  • Onion Powder
  • Basil (dried or fresh)
  • Parsley (dried or fresh)
  • 5oz of fancy shredded Mexican cheese blend
Instructions
  1. Preheat the oven to 350 degrees.
  2. Spray a 11 x 9 casserole dish with non-stick spray.
  3. Spread about 1 cup of spaghetti squash on the bottom.
  4. Top with a layer of sliced tomatoes. Sprinkle with kosher salt and spices.
  5. Top with 1.5 oz of cheese.
  6. Add another layer of squash, then tomatoes, spices, and cheese. 
  7. Top with a final layer of squash.
  8. Add the last 2 oz of cheese on top of the squash and sprinkle with more spices.
  9. Bake for 30 minutes uncovered.
  10. Top with fresh cut basil.

Photo and original recipe source: Simplex Food
March 02, 2015