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
This recipe comes from key-friend Barb, whose family thoroughly enjoyed this dish right along with her. Blog contributor Jennifer jumped right on this recipe and made it her own by adding soy sauce (see her photos and recipe alterations below). I had every intention of making this for dinner last night, but it turned out to be one of those nights where I skipped dinner. Skipping dinner never happened before I started this program!
Prep Time: 16 Minutes
Cook Time: 10 Minutes
Difficulty: Easy
Servings: 6

Ingredients
  • 3 pounds (21-26 count) Unpeeled Shrimp (more or less works too)
  • ½ cup Olive Oil
  • Salt And Pepper
  • 3 whole Lemons (juice Of)
  • ¼ to ½ cup Worcestershire Sauce
  • Tabasco
  • 1 stick Butter
Preparation Instructions
  1. Thoroughly rinse raw shrimp w/shells still on. I use 21-26 count (that means 21-26 shrimp per pound) but I’ve certainly used bigger. Any smaller than this, and it’s difficult to peel, so stick with 21-26 or bigger. 
  2. Place the shrimp in a large baking pan in a single layer. 
  3. Drizzle about ½ cup of extra virgin olive oil over top of shrimp.
  4. Generously sprinkle black pepper over top of the shrimp and then sprinkle salt (I use kosher). Be very generous with the salt and the pepper.
  5. Squeeze the juice from about 3-4 lemons over top of all of the shrimp.
  6. Drizzle ¼ to ½ cup Worcestershire sauce all over the shrimp. 
  7. Drizzle Tabasco sauce over the top to your desired heat/temperature.
  8. Cut the stick of butter into pats and then evenly distribute the pats on top of the shrimp.
  9. Place the pan of shrimp under the broiler for just about 10 minutes until the shrimp are no longer translucent. 
Blog contributor Jennifer Churchill made this recipe and here's what she had to say about her spicy shrimp with soy sauce:
"The only addition I made was about 3 tbs of soy sauce added after the pats of butter. Just amazing.."


Original recipe and photo source: The Pioneer Woman
March 02, 2015
This Pepperoni Pizza Cauliflower Casserole recipe looks delicious, but right now I'm seriously restricting the amount of cheese, so I won't be making this any time soon. It calls for heavy cream, which you may want to substitute with whole milk and also cut back on the amount of cheese. When I make this, I will update this recipe to reflect my adjustments and I'll add my own photo.
Ingredients

For the Puree
  • 1 medium head of cauliflower
  • 2 Tbsp Heavy Cream
  • 1 Tbsp Butter
  • 8 slices pepperoni
  • 1/4 cup shredded mozzarella cheese
  • salt and pepper
For the Casserole
  • 12 slices pepperoni
  • 1/2 cup shredded mozzarella cheese
Instructions

For the Puree
  1. Clean and trim the cauliflower, breaking it into medium sized pieces.
  2. Place in a microwave safe bowl with cream and butter.
  3. Microwave, uncovered, on high for 10 minutes.
  4. Stir to coat cauliflower with cream/butter mixture.
  5. Microwave for another six minutes on high (or until tender.)
  6. Remove from the microwave and put into a high speed blender or food processor along with the 8 slices of pepperoni and 1/4 cup mozzarella cheese.
  7. Puree until smooth. Season with salt and pepper to taste.
  8. Adjust the cream and butter to your preference for consistency. 
For the Casserole
  1. Spread the cauliflower puree into an 8 x 8 oven proof casserole dish.
  2. Cover with 1/2 cup shredded mozzarella cheese, and layer with pepperoni.
  3. Bake at 375 degrees for about 20 minutes (or  microwave for 5 minutes).
  4. Serve hot. 


Photograph and original recipe source: iBreathe I'm Hungry
March 02, 2015
Here's a recipe for the cauliflower and ham hash, which is similar to the description Jennifer gave me after I had this at Earlee Mug last week.
Ingredients
  • 4 tablespoons olive oil 
  • 1 head cauliflower, cut into florets (5 cups) 
  • 1 medium onion, chopped 
  • 1/2 pound baked or deli ham, chopped (2 cups) 
  • 1 teaspoon paprika
  • ¾ teaspoon kosher salt 
  • ¼ teaspoon pepper 
  • 4 large eggs 
  • 1 tablespoon chopped fresh parsley 
Instructions
  1. Heat 3 tablespoons of the oil in a large skillet over medium-high heat. 
  2. Add the cauliflower and onion and cook until browned, 10 to 12 minutes. 
  3. Add the ham, season with the paprika, salt, and pepper, and cook, tossing, until tender, 10 to 15 minutes; transfer to a plate. 
  4. Reduce heat to medium and heat the remaining 1 tablespoon of oil in the skillet. 
  5. Fry the eggs to the desired doneness, 2 to 3 minutes for slightly runny yolks. 
  6. Serve on the hash and sprinkle with the parsley. 
Recipes for the other foods I had last week at the Earlee Mug:

Cauliflower and Ham Hash recipe modified from: Real Simple
March 02, 2015
Last week I made a visit to the Earlee Mug (Granby, MA) and I had three delicious foods that are specifically key-friendly: Chicken buffalo burger (recipe below), cauliflower ham hash, and a cauliflower bun. All were delicious and Jen has graciously offered recipes. I live so close to this place I just go there instead of making these foods.
Ingredients for Buffalo Burgers
  • 1 lb ground chicken
  • 1/4 cup hot sauce
  • 1/2 cup shredded cheese
  • 1 tsp Italian seasoning
  • 1/2 tsp garlic powder
  • 1/2 tsp celery seed
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 egg (optional)
Ingredients for Cucumber Slaw
  • 2 medium cucumbers, seeds removed and grated
  • 2 Tbsp shredded carrot
  • 2 Tbsp homemade mayonnaise
  • 1 tsp Dijon mustard
  • Juice of 1/2 a lemon
  • 1/2 tsp celery seed
  • 1/2 tsp onion powder
  • 1/4 tsp salt and pepper
Note: if cucumbers aren't available, top your buffalo burger with blue cheese dressing.
Instructions
  1. Combine all the cucumber slaw ingredients in a bowl and put the bowl to the side.
  2. Mix all of the ingredients, except the chicken, in another bowl.  
  3. Add the chicken and stir (or use your hands) until the buffalo sauce mixture is incorporated.
  4. Form the meat into 3-4 equal patties.
  5. Grill the patties for 5-7 minutes on one side. Oil as necessary to prevent sticking. 
  6. Flip the burger over and brush with additional buffalo sauce. 
  7. Cook for another 5 minutes or until cooked through.
  8. Serve the burger on a lettuce leaf and top with Cucumber Slaw (or blue cheese dressing).
Key-friend Lou stopped by the Earlee Mug and took home some of their ham hash. He heated the ham has on his cast iron skillet and served it with two eggs over easy.

Original recipe source: Holistically Engineered
March 01, 2015
Today's recipe is from Lou, one of our key friends who is a fabulous cook. The beauty of this pesto is that it does not contain pine nuts. It's also fresher and cheaper than store bought pesto.  Pesto is one of those ingredients you can add to just about everything you make. Fresh basil is available year-round and you can make this in large batches and then freeze it in smaller portions. This recipe is inspiring me to try growing basil summer.
Ingredients
  • 1.5 cups baby spinach
  • .75 cups basil
  • 6 cloves garlic
  • .5 cups grated Parmesan
  • 1 tsp lemon juice
Directions
  • Place everything in a blender or food processor and blend while adding olive oil until smooth.
Related Articles
Suggested recipes for Lou's Pesto:
February 25, 2015
My eating routine has evolved since I started eating the key-way. I used to think the time of day determined when or if I was hungry. Every morning I would get out of bed and it was immediately time for breakfast. At the strike of noon, I was hungry. A clock, I've learned, has nothing to do with hunger.

My eating routine completely evolved on the morning after my first session when I got out of bed and I did something I hadn’t done since I was 19 years old - I skipped breakfast. I just wasn’t hungry. The fact that I had woken up that morning fully embracing the concept to eat only when I'm hungry shocked me, but it felt good and it felt right, so I went with it.

It’s four years later and I still don’t eat breakfast - most days. I say most days, because my appetite changes from time to time. With no ties to the clock, I usually eat between 11-2 and then again between 5-8. There are mornings when I am hungry and I have breakfast, days when I’m not hungry and skip lunch or dinner completely, and days when I don’t eat at all. Yes, there are times when I don't eat for a day or two. Talk about shocker! Once again, it feels good and it feels right, so I go with it.

As I was writing this piece, I realized I was hungry. I noticed the time, 10:50am, as I got up from my computer. I wasn’t looking at the clock to determine if I was hungry, those days are long gone, I needed to keep an eye on the time so I wouldn't miss an appointment.

I heated up the last of yesterday's homemade chicken soup and as I stirred the soup I thought about a conversation I had with blog contributors at our potluck this past weekend. A few of us discussed the possibility that we may be using the concept to eat when you hungry to allow ourselves to eat too much.

Is it possible that we're on a plateau because we're eating too much? 

As I write this, my immediate response is:
If you think you’re eating too much, then you probably are.
Can it really be this simple? Yes, I believe it is this simple.

Looking at my bowl of chicken soup, I wondered if one bowl of soup would be enough.

Of course it’s enough – it’s a whole bowl of chicken, vegetables, and broth! 

The day before I made chicken soup from a whole chicken. At lunch I ate some of the chicken when it was still warm. At dinner, I ate three bowls of soup. Or was it four?

But that’s okay - right? Everything I ate was on program. The chicken-vegetable ratio was spot on. Sure, everything I ate was on program, but did I really need to eat that many bowls? Was I really that hungry?

I knew the answer: probably not.

I'm at a turning point in my weight loss journey and the answer to this question is essential:
Am I ready to evolve once again on my weight loss journey?
Yes,  I'm ready to evolve my weight loss program. Reaching my goal size depends on this evolution. This feels good and it feels right, so I'm going for it. 

What about you? Is it time for an evolution in your weight loss evolution?
February 23, 2015
This recipe comes from contributor Jennifer. She brought this to the potluck yesterday and as soon as I took a bite I realized I needed to take a photo. This recipe is easy to make and ingredients can be adapted to suit your taste and what's in your kitchen.
Ingredients
  • 1/2 cup red onion, chopped
  • 12 large eggs
  • 16 oz cottage cheese
  • 8 oz Swiss cheese, shredded
  • 8 oz cheddar cheese, shredded
  • 1 tbsp olive oil
  • 3 large white mushrooms, sliced
  • 1 cup spinach, chopped
I cut up at least 2 ham steaks (bite size pieces) or you could use cooked sausage, bacon, turkey, chicken, etc. I also omit the spinach, and add corn and more mushrooms; you can add peppers, etc.
Make it your own!

Directions
Preheat oven to 350 °F.
Spray 9 x 13" pan with olive oil.
  1. Cook onion in olive oil until caramelized. Put aside.
  2. Add eggs to a large mixing bowl. Scramble eggs.
  3. Add cottage cheese, Swiss, cheddar, mushrooms, spinach and cooked onions.  Stir all ingredients together until well mixed.
  4. Pour egg mixture into prepared pan. Bake for 35 minutes.
  5. Serve warm.
Note: can be refrigerated and reheated.
February 22, 2015
I was at a small key-potluck yesterday and one of the fabulous dishes served was this chicken coleslaw Inna made. It's one of Julie's recipes and I only have one word: yummy!
 
Ingredients
  • 1 bag shredded coleslaw
  • 4 cups cooked chicken (chicken tenders or chicken breasts)
  • Mayonnaise
  • Fresh sweet basil (or dried basil)
  • 1 Fresh lemon or lime
  • Salt and pepper
Directions
  1. Slice chicken into small pieces
  2. Add bag of coleslaw into a large serving bowl
  3. Add the chicken into the coleslaw
  4. Add in enough mayonnaise to cover chicken and slaw
  5. Add basil, salt and pepper (to suit your taste)
  6. Squeeze fresh lemon or lime and let it sit
  7. Chill in refrigerator for at least 10 minutes
"Chicken and coleslaw fast and easy"
- Julie Ann Kibe
Here's the recipe Jennifer followed to cook the chicken for her basil chicken coleslaw:

Ingredients
  • Butter or olive oil
  • 1 or more boneless, skinless chicken breasts
  • Salt and pepper
  • Other spices or seasonings
Equipment
  • Baking dish
  • Parchment paper
Instructions
  1. Heat the oven to 400°F with a rack in the middle position. 
  2. Rub the pan and one side of the parchment paper with butter or olive oil; this prevents the chicken from sticking.
  3. Pat the chicken dry and rub with a little butter or olive oil, if desired. Sprinkle with salt, pepper, and any other favorite seasonings. I sprinkled mine with dried basil.
  4. Transfer to the baking dish and place the chicken breasts in the baking dish, spaced slightly apart. You can also tuck herbs or lemon wedges around the chicken for extra flavor.
  5. Lay the parchment, butter-side down, over the chicken. Tuck the edges into the pan and press the parchment down so that it's snug around the chicken. The chicken breasts should be completely covered with the parchment.
  6. Transfer the chicken to the oven and bake for 30 to 40 minutes, until the chicken is completely opaque all the way through and registers 165°F on an instant-read thermometer.
Serve the chicken immediately, or let it cool and refrigerate for up to a week.

Original recipe source for Basil Chicken Coleslaw Key Hypnosis
February 22, 2015
It's easy to believe that because we didn't succeed once or twice, we will always fail. Albert Einstein once said “I think and think for months and years. Ninety-nine times, the conclusion is false. The hundredth time I am right.” It is this kind of optimism we need embrace to be successful on our weight loss journey. Don't think about how many times you failed before. You didn't fail all those other times--you just didn't finish! Finish what you started today-don't wait for tomorrow to begin your weight loss journey.

I created this comic strip of myself using Pixton Comics
Click on image for larger view
In mid-January I joined a handful of key-friends in a 30-day squat challenge. My kitty Ginger loves it when I do squats, because I rub her belly each time I squat. I was disappointed, as I'm sure Ginger was, that my two earlier attempts at squat challenges were unsuccessful.

This time, I was determined to finish my 30-day challenge. After finishing day one, I proudly placed a black check mark on my chart and then wrote about my progress, something I did every day of my challenge. All four days.
This morning I saw my unfinished squat post and I realized I was feeling like a failure every time I saw that blog piece, as it reminded me of something I started and didn't finish. I realized my little mean girl was acting out and suddenly I had a perfect topic for today: finish what you start.

I am not a failure because I didn't finish those squats! I simply didn't finish what I started. The key is to start something you really want to finish. I asked myself: how important it for me to do those squats? Right now, it's just not that important. I hushed my little mean and I broke free from the cycle of failure!

It's important to finish what we start, because we feel great when we do and we feel lousy when we don't. When we don't finish what we started, we feel like a failure. We feel embarrassed. Why do we feel embarrassed? Because we often ANNOUNCE to everyone that we're going on a diet or exercise program. Later we feel embarrassed and shameful because we didn't finish what we started.

Does any of this sound familiar to you? How many times have you announced to friends and family you're going to start a diet or exercise program and in a short amount of time went off your program? You no longer talked about it. You silently hoped none one would ask "how's your program coming along?" You felt full of shame. You felt like a failure. You may even have completely shut down and stopped feel anything. Months or years may have passed before you dared announced you were starting another diet or exercise plan. How many times have you repeated this cycle of feeling like a failure? Isn't it time you break out of the cycle and finish what you started?

I have attended a number of personal growth workshops and I didn't announce them everyone, because those workshops were way out there. After four years on this program, I'm still at a loss of words to describe how or why this works. This program may be out there, but it works.

The day I began my weight loss journey, I felt a shift inside me that I couldn't put to words. Three years ago, I began this blog because when I'm at a loss for words, I write to process what I'm going through. I didn't talk to friends and family about this program, but every day I let about 300 people listen in and join in my conversation about my weight loss journey.

But I digress. My point today is this: finish what you start. Start again and again and don't give up on your plan. Ask yourself if you really want it and every time you feel like going off your program, remember how much you want this. Free yourself from the cycle of failure.

Have you fallen off your diet or exercise plan? You did not fail - you haven't finished what you started.

Tell you inner critic, that voice I refer to as your little mean girl, to hush and get right back on your plan this moment. You've been in the cycle of failure enough times to know tomorrow never comes.
February 19, 2015
A few of my "non-key" friends, who want to lose weight, tell me they can't give up X, Y, or Z foods that are not on this program. They insist "it's not healthy" to give up those foods (fruit or whatever foods they say they can't give up). To which I reply "Do I look unhealthy to you?"
What are you focused on today?
I've been following this program for four years now. I have more energy than I did ten years ago and probably more than I had twenty years ago. My doctor is happy with all my numbers and I'm not on any medication. Before I started on this program I was not diabetic, but it runs in my family and, according to my doctor, I would most likely be a diabetic by now if I hadn't dropped all this weight.
I have more energy today than I did when this photo was taken in 1998
After conversations with non-key friends about the foods we eat, or more specifically: the foods we don't eat, I think about the sustainability of this way of eating. This way of eating is sustainable. Why? Because we aren't supposed to be "in the river" for the rest of our lives.

Being in the river refers to the part of our journey when we eat certain foods and we stay away from others - this is our weight loss phase. While in this phase, we stay focused on reaching our goal size.

Once we reach our goal size, we begin to cycle in and out of the river, as we add specific foods back into our diet. This cycling teaches us to maintain our goal size and we only return to the river when our clothes are tight.

But you know all this because you've been through the program.*

All this leads me to one question: What are you focused on today?

If you're focused on non-key foods--it's time to let those thoughts go. Push them back. Tap them away. Do whatever it takes to stay on course.

Keep your eye on the prize folks: stay focused on reaching your goal size.

Meanwhile, stop worrying about maintenance or how long it will take to reach your goal. Your time will come - you will reach your goal. And once you're there, you'll be just as successful at maintaining your weight as you were losing your weight.

But first - you have to reach your goal size.



 *If you haven't been through the program: wait until you've finished your  first three sessions before you read this blog or any other blogs related to this program. Why? Because the less you know before you start on this journey the better. Come back after you've been through all your sessions.
February 09, 2015
I'm on a roll with asparagus this week and here is another yummy asparagus recipe. This time we use spaghetti squash for the "crust" and then add the quiche ingredients. I haven't made this recipe, but our key-friend Kathleen made this and shared her photo with us. I modified this recipe per her recommendations.
Like any quiche recipe, don't let the fact that you don't have one ingredient stop you from making this, use any vegetable or any kind of cheese (or no cheese at all) you have available.

Ingredients
  • 13 ounces, weight Asparagus
  • ½ Small Yellow Onion
  • 2 cloves Garlic
  • 1 teaspoon Olive Oil
  • 5 Eggs
  • 1 cup Milk
  • 1/8 cup grated sharp cheddar or Swiss cheese
  • ½ teaspoons Salt
  • ¼ teaspoons Pepper
  • 1 small cooked spaghetti squash (3 cups)
  • Cooked bacon, cut into thirds
Instructions
Preheat oven to 400ºF.

Cut off the woody ends of the asparagus.

Chop the onion, mince the garlic, and cut the asparagus spears into 1-inch pieces.

Heat the olive oil in a pan over medium heat, and saute onion and garlic for several minutes, until the onion is soft.

Add the asparagus and continue to saute until the asparagus has turned bright green and is soft but not limp.

Whisk together the eggs, milk, cheese, salt, and pepper.

Grease a pie pan.

Press the cooked spaghetti squash to the sides and bottom of the pan, forming an even crust.

Pour the egg mixture into the pan. Add the asparagus, onion, garlic, and bacon pieces on top of the egg mixture.
Bake for 40 minutes until quiche is firm.
This recipe was modified from the original recipe source: Tasty kitchen
February 09, 2015
Tasty recipes don't get much easier than this one that only has two ingredients. Thanks Inna for the recipe and your photo!

Ingredients
  • 1 dozen uncooked asparagus
  •  1 dozen uncooked slices of bacon (regular or turkey)
Instructions
  1. Cut the ends off each asparagus.
  2. Wrap each asparagus with a slice of bacon.
  3. Cover a baking sheet with tinfoil and place all the wrapped asparagus on top.
  4. Leave in oven until the bacon is crispy and gold.
February 06, 2015
A friend from Southern California shared this recipe on Facebook and it looked so good it only took me a few days to pick up the ingredients and make this. On this third snow storm Monday shutting down most of Western Massachusetts, this is the perfect day to enjoy this soup!

The original recipe includes potatoes, which I switched out with parsnips instead. If you're not a parsnip fan, skip the parsnips or be creative and add a different veggie.

Ingredients
  • olive oil
  • 2 lbs ground beef
  • 6 parsnips, diced
  • 8 carrots, diced
  • 3 celery stalks
  • 1 large yellow onion, chopped
  • 3 cloves garlic, chopped
  • 4 cups beef stock
  • 1 1/2 cups water
  • 1 28oz can diced tomatoes (I only had one 14oz can of diced tomatoes and this soup still tasted delicious)
  • 1 pound frozen green beans (I added a 12oz of fresh green beans)
  • 1 pound frozen corn
  • 4 bay leaves
Instructions

Heat some olive oil in a large stock pot over medium heat. (I didn't add oil to the pan before adding the ground beef.)

Add the ground beef and brown. Remove ground beef from the pan and set it aside. (The recipe didn't say if you should keep the liquids from the pan or not so I kept this, which was a great choice because this soup turned out so flavorful.)

Add more olive oil to the same pot (I adde the oil this time) and then add: parsnips, carrots, celery, onion, and garlic and sauté until the onions are translucent.

Add the ground beef the the pan. Pour in the beef stock, water, tomatoes, green beans, corn, and bay leaves.

Bring the soup to a boil. Reduce heat to a simmer and cover. Let simmer for an hour.

Season with salt and pepper and serve!
=

Original recipe inspiration from All Food Recipes
February 06, 2015
A  few weeks ago, as my fourth anniversary on this program was approaching (today is my big day),  I skimmed through journals I'd written over the past fifteen years. As I read my journals, I realized how much my focus has shifted since my weight loss journey began. In those old journals, page after page, year after year, I resolved to lose weight this year, this time, with this diet. As I wrote those promises my weight up instead of down.

Instead of making promises and whining about the change I wanted, four years ago I shifted my focus on living a life of change. Following Julie's advice, I visualized the size I wanted to be and every day I did my best to stay on course. Dropping seven sizes is a whole lot of change!
 
Along with my old journals were vision boards that I started and never finished. In 2014 I finished my first board Clarity. I started with a colorful poster board, added layers of my truths, and intentionally left open space for more things to come into my life. 
 
I created Walk This Way in the summer of 2012. I'm not sure if this board unfinished or the start of a new theme (open spaces) in my boards. I really like is how I used this board to challenge myself to live well and be fit. After so many years of broken promises, it's nice living well and being fit!

Becoming more clear about what I want in my life was important me after losing my job last July. If ever there was a time to Dream Big this was that time. A week after making my first vision board I created Dream Big. This board reflects the start of my focus shifting once again: away from focusing on weight loss and toward exploring other lifelong dreams. I have not given up my vision to reach my goal size. In fact I have lose more weight after I created these two boards.
 
After following four years on my weight loss journey, I know what to do to reach my goal size: stay in the river and keep my vision of my goal size clear in my mind.

Meanwhile, I'm living one of my big dreams: life as a regular size woman.
January 31, 2015
Key-contributor Jennifer provided this recipe and I agree with her - it's delicious! This chowder reminded me of the traditional Rhode Island Clam Chowder I grew up with, except my RI chowder never had thyme in it. That said-thyme was a great addition. I would have added bacon to my bowl just before serving if I'd had any in the house. Again this is not something we did in RI, but what doesn't taste better with a little bacon?
Ingredients
  • 4 tbs butter
  • 1 large onion diced
  • 2 garlic cloves chopped
  • 2 cups clam juice
  • 3-4 cans whole clams (I used 4 cans of chopped clams)
  • 2 cans corn
  • ¼ teaspoon thyme
  • 1 cup celery diced
  • 2 bay leaves
  • salt
  • pepper
  • 2 cups whole milk
Optional spices: ¼ tsp. celery seed or ¼ smoked paprika.
Directions
  1. Saute butter and onion and cook until softened, about 5 minutes.
  2. Add garlic and cook another minute or two.
  3. Add clam juice, clams, corn, thyme, celery, and bay leaves.
  4. Adjust seasoning to taste with salt and pepper.
  5. Bring to boil and then simmer for 25 minutes.
  6. Add milk and bring back to boil.
  7. Optional garnish: sprinkle of chopped parsley. 
Bacon Options

 Cook 1/2 pound of diced bacon or salt pork until browned and then follow the steps listed in the recipe above. Or just before serving, top each bowl of soup with cooked bacon pieces.
January 31, 2015
Many of us on the East Coast have encountered slippery roads these past few days, but this doesn't mean our weight loss program has to become a slippery slope too. Steady you course by taking a closer look at what you're eating. It may be time to break up with some of your favorite foods. I know, breaking up is hard to do, but you want to reach our goal size don't you?
Theresa, aka Cheese Slayer, September 2013
Cheese is what gives me the most trouble. For me, cheese is like an old boyfriend: I know my relationship with cheese is unhealthy, so I break up with cheese, but I keep going back. When I'm in my cheese slayer mode, shredded Parmesan is the only cheese I have in the house. There are times when I have to stay away from Parmesan.

Is cheese one of your trouble foods? You too can become a cheese slayer! Say no to cheese for a while (a month or more) and see what happens. Don't bring cheese into you house. If you live with others, treat cheese like other foods that are for them and not for you.

Some of my key-friends gave up ketchup, barbecue sauce, and other condiments. Those condiments were trigger foods for them. Another key friend said she thinks tomato sauce is a trigger. My advice: break up with tomato sauce and see what happens.

What foods keeping you from reaching your goal size? Stop eating them.

Does this seem too hard for you to do? That's how I felt too. Then I realized THAT was THE reason I needed to do it. If it's hard to give up, I decided, it's worth giving up and seeing what happens when I do. A few years ago, I said to one of my key friends "this is so hard." When I said it aloud I realized I must be doing something wrong, because this didn't used to be "hard." I thought about what was different and, sure enough, I was eating foods in the gray area.

Spoiler alert: there are no any gray areas - we're either on program or we're off.

I dropped the "gray area" foods and my weight started dropping again.

It's barely a month into 2015 and millions have already given up their weight loss goals. You can beat the odds: move out of the gray areas and get back on program. Don't beat yourself up for what you did wrong, just start moving forward.

Speaking of moving - do you need help staying motivated to exercise? Me too. For motivation, I go to the Internet. Recently I wrote about Finding Inspiration, after I read an article about an exercise app, and for the past few nights I've been listening to the app. I'm happy say I'm mall walking and using my treadmill once again.

These articles help motivate me to keep exercising:

January 27, 2015
The next time someone asks what you want for a gift - tell them you want a milk frother. Once you have one of these gadgets, you will never miss the half and half, cream, or other milk products (that are not on program) you used to put in your coffee. A milk frother turns an ordinary cup of coffee into a Café au lait (coffee with hot foamy milk).
Coffee with Frothed Milk and Ham and Eggs
On those cold winter nights, use your milk frother to make yourself a nice cup of hot milk. You'll need something to keep you warm this winter, because as you loose weight you may find that you get cold more often. This is one of those non-victory scales I don't talk about much. When I was a size 30/32, I was hot all year-round. No longer being hot all the time is a mixed blessing, because I don't like being cold anymore than I liked being hot. But now I understand why thin people are always complaining they're cold and why they wear layers of clothes.

Before you tell someone you want a frother, do your homework (or keep reading). Frothers come in a wide range of prices and styles and it's a good idea to know what the options are so you can let them know exactly which one you want. If you want an expensive one, you might suggest a gift card from a store that carries the frother of your dreams.

I wrote in my post Eating Out (October 2011) that on day one of this program I gave up coffee. I gave it up because I could not imagine drinking coffee without sugar and half and half. Three months later, while on vacation in California, I had breakfast with a friend at my favorite breakfast place in southern California, the Pannikin, where I discovered Café au lait.

After breakfast I walked into their gift store and bought my first frother. It was a small glass pitcher, which you pour hot milk into and then hand pump. After the glass broke, I bought a few other types of frothers, including a wand like you see in the photo below. Most of my friends have frothers, which I gave them as a gift. I travel with a wand frother. I've used a aerolatte and an Ikea frother and they both work great.
An electric milk frother was gifted to me, but after exchanging it a few times I returned it for a refund and I bought this one from Breville. I love my Breville frother!
Every morning I enjoy making my own Café au lait at home. Some evenings I have a cup of hot milk, something I didn't do prior to this program. This was one of many surprises on my weight loss journey, my food tastes have changed.
January 25, 2015
This recipe looks delicious. I'm not clear on the rule with sour cream, so I'll follow the "when in doubt leave it out "rule. Oh, and then there's this choice too: cheesy delicious today or no weight loss tomorrow - I'm cutting back on the cheese as well. I'll modify this recipe when I make it!
Ingredients
  • 1 lb boneless skinless chicken breast, cooked and chopped
  • 2 large (8inch) or 3 small(4 inch) zucchini squash, spiral cut in noodle shapes
  • 1. medium stalk celery, chopped finely
  • 2 tbsp red bell pepper, chopped *optional
  • 1½ tbsp Parmesan cheese
  • ½ cup organic sour cream, full fat kind
  • 1 tbsp butter
  • 1 ½ to 2 tbsp red pepper sauce or to taste
  • 3 tbsp unsweetened canned pumpkin puree or butternut squash puree
  • ½ tsp ground mustard spice
  • ¼ tsp garlic powder
  • ⅓ cup cheddar cheese, grated
Instructions
  1. Preheat oven to 400 F
  2. Make creamy buffalo sauce: in a medium sauce pan over medium heat combine: 1 tbsp butter, ½ cup sour cream, 2 tbsp red pepper sauce, 3 tbsp pumpkin puree, ½ tsp ground mustard spice, ¼ tsp garlic powder, and Parmesan cheese. 
  3. Melt all ingredients and mix together until combined.
  4. Turn heat off.
  5. Place zucchini noodles in a bowl and press down on noodles with a paper towel to remove excess water from noodles.
  6. Spread zucchini noodles over bottom of casserole dish.
  7. Place chopped cooked chicken and chopped celery on top of zucchini noodles.
  8. Pour the creamy buffalo sauce from the stove top, over the chicken and celery.
  9. Sprinkle optional chopped red bell pepper over the top of casserole.
  10. Bake at 400 F for 30 minutes.
  11. Remove from oven, and sprinkle with optional grated cheese.
  12. Let cool until sauce has thickened again and cheese has melted.

Original recipe and photo source: Beauty and the Foodie
January 25, 2015
Everyone has been raving about cauliflower buns. I haven't made these yet, but I had them at the Earlee Mug (in Granby, MA) and they were delicious! My second Earlee Mug visit was with a key friend and we ordered omelets full of meat with a cauliflower bun and broccoli bun as sides, which we shared so we could try both buns. Yummy! Both recipes are below.
 
Ingredients
  • 2 cups riced cauliflower
  • 2 organic cage free eggs
  • Sea salt and pepper to taste
  • 1/2 tsp dried thyme (optional)
 Instructions
  1. Preheat oven to 350°F.
  2. Make cauliflower rice: place 3/4 of a cauliflower head into small pieces and place in a food processor (without the stem). Puree in food processor until a rice texture forms.
  3. Place cauliflower rice in a large bowl and microwave for 2 minutes. When ready, stir cauliflower and place back in the microwave for another 2 minutes.
  4. Place cauliflower in a 3 layered paper towel sheet to squeeze out the excess moisture, this step is important because you don’t want a runny batter.
  5. Place drained cauliflower back in the bowl and add in eggs, salt, and pepper. Mix until a semi thick batter forms.
  6. Line a baking sheet with parchment paper and spoon in mixture to create 4 mini circles.
  7. Bake for 19 minutes, flipping sides half way through.
  8. When ready, remove buns from the oven and let them cool for 10 minutes before serving.
Recipe makes 4 mini buns

Original cauliflower buns recipe inspired by My Digital Kitchen's.

Broccoli Buns

Out of cauliflower? Make buns with broccoli instead. This recipe comes from Chef Jen at the Early Mug. Use the ingredients below and  then follow the same instruction as the cauliflower bun recipe above.
  • 1 head of broccoli
  • 2 eggs
  • About a 1/2 cup of Parmesan cheese
Theresa and Megan at the Earlee Mug January 31, 2015
Key friend Megan and I went to the Earlee Mug and we ordered 1 broccoli bun, 1 cauliflower bun and a bacon, sausage, ham, and cheese (half slice) omelet. The buns are usually for sandwiches, but we ordered them as sides so we each try both kinds. Both buns were incredible, but we favored the broccoli buns.
BLT on a broccoli bun at the Earlee Mug, Granby, MA, photo by Chef Jen

Cauliflower burger with peppers from  the Earlee Mug
Cauliflower Pizza by Jen at the Earlee Mug
Bacon double on broccoli bun by Lou Mayo
January 25, 2015
I was surfing the Whole Foods website for a new recipe to make on this cold winter day when I found this recipe for Butternut Squash with Wilted Spinach and Blue Cheese. I have a lot of butternut squash stored in my basement, so I only need to buy a few ingredients to make this dish.

Ingredients
  • 1 medium butternut squash (about 2 pounds)
  • Olive oil
  • 1/4 cup blue cheese crumbles
  • 3 tablespoons lemon juice
  • 1/2 small red onion, thinly sliced
  • 1 (5-ounce) package baby spinach
  • Salt and ground black pepper 
Instructions

Roast the butternut squash:
  1. Preheat oven to 400°F. 
  2. Halve the squash lengthwise. 
  3. Using a spoon, scoop out and discard seeds.
  4. Peel the squash with a knife or a vegetable peeler and then cut the squash into 1-inch cubes.
  5. Place squash cubes on a large, rimmed baking sheet and toss with about 1 tablespoon olive oil, salt and pepper.
  6. Spread the squash out in a single layer.
  7.  Roast, tossing occasionally, until just tender and golden brown, about 30 minutes.
After removing roasted butternut squash from the oven:
  1. Mash blue cheese and lemon juice together in a large bowl to make a thick smooth dressing.
  2. Season with salt and pepper; set aside.
  3. Heat 1 1/2 teaspoon oil in a large skillet over medium-high heat.
  4. Add onions, salt and pepper, and cook, stirring occasionally, until golden brown, about 5 minutes.
  5. Add spinach and cook, tossing often, until slightly wilted and warm, 1 to 2 minutes more.
  6. Transfer contents of skillet to bowl with dressing, add squash, salt and pepper and toss to combine. 
Recipe and photo source: Whole Foods
January 25, 2015
It's that time of year to use your crock pot to make some delicious beef stew - and this is just the recipe you need...

Ingredients
  • 2 pounds of beef stew meat
  • 2 teaspoons olive oil
  • 4 cloves of garlic
  • 1/2 medium onion
  • 2 small parsnips
  • 1 large carrot
  • 4 large mushrooms
  • Sea salt
  • Borsari - if you don't have this spice mix add pinch of the following dried or fresh ingredients: basil, rosemary, black pepper, nutmeg, ginger
Instructions

Place a frying pan on the stove at a high temperature and add 1 teaspoon of olive oil and half of the beef. 

Sear (brown) the beef on all sides and then remove the beef from the pan. I used to skip this step, but I've found searing the meat with a little oil in a hot skillet allows the meat develop more complex flavors. It just takes a few extra minutes and well worth your time.

Add1 teaspoon of olive oil and the remaining meat to the hot pan and sear on all sides.
Place all of the seared beef in a large crock pot.

Slice or mince the garlic and add it to the crock pot.

Sprinkle Borsari on top of the beef (or a pinch of the following dried or fresh ingredients: sea salt, basil, rosemary, black pepper, nutmeg, ginger)

Slice the parsnips, carrot, mushrooms, and onion. To avoid overcooking the vegetables, add them to the stew 1-3 hours after you start cooking or 1 hour before the stew is finished cooking.
Place the lid on the crock pot, set the crock pot on high and cook for 4-6 hours (or low for 8-10 hours).

I added noodles to my leftover stew the next day. I use my Spirooli to turn zucchini into noodles. Delicious!

January 25, 2015
Ingredients
  • 1 lb skinless, boneless chicken breasts or thighs
  • 2 cans (14.5 oz each) diced tomatoes
  • 4 cups chicken broth 
  • 3 garlic cloves 
  • 1/2 onion
  • 1 green bell pepper
  • 1 medium zucchini
  • 3/4 cup shredded Parmesan cheese
  • 1/2 teaspoon dried basil
  • 1 teaspoon Italian seasoning
  • salt and pepper
  • 1/8 teaspoon red pepper flakes
Directions

Place uncooked chicken in the bottom of slow cooker.

Pour both cans of tomatoes (with all the liquid) and the chicken broth over the chicken.

Mince the garlic add to slow cooker.

Dice the onions, green pepper, zucchini, and add to slow cooker.

Add cheese, basil, Italian seasoning, salt and pepper, and red pepper flakes.

Cook on low for 6-7 hours.

Remove chicken from slow cooker and shred with 2 forks and then place the shredded chicken back in the slow cooker.

Top with fresh parsley and a few sprinkles of shredded Parmesan cheese just before serving
January 25, 2015
Shortly before nine o'clock this morning I was hungry and this is usual for me. Following the rule to "only eat when you're hungry," I figured a few slices of ham would hold me over. I decided to wait a few more minutes, so I could finish a project I was working on, and the next thing I knew - two hours had passed. Oh, so this how it works: acknowledge your hungry, focus on something else for a few minutes, and Wham! You've completely forgotten about being hungry. Nice!
My ham and eggs un-sandwich
Hmmm...this sounds familiar...pushing away hunger. What a great concept! LOL.

After I finished my project, and having forgotten I was hungry two hours earlier, I headed downstairs to my kitchen looking for that ham. I opened my refrigerator and an idea hit me: it's cold and snowy outside, so why not warm up that ham rather than eating it cold? In fact, why not make a ham and egg "un-sandwich?" I grabbed ham, eggs, and an onion from my refrigerator and began to create a new "un-sandwich" recipe.

This recipe was perfect for me: 2 eggs, 4 slices of ham, a little onion, and sprinkle of cheese. Adjust the amount of ingredients for how many people you're serving and how many eggs they want. Change the ingredients to what suits your needs or what's in your refrigerator.

Ingredients
  • 2 eggs (I prefer local and free range)
  • 4 slices of ham (I prefer Black Forrest)
  • Small amount of shredded cheese (I prefer Parmesan, plus it's the only cheese I consistently have in the house)
  • 2 thin slices of onion (I prefer vidalia)
  • Salt and pepper (optional)
Directions

Turn the broiler on to preheat the oven. It's ideal to have the eggs finish cooking at the same time as the ham. To give the onions enough time to cook, put the ham slices in the broiler a few minutes before starting the eggs.
Sprinkle a light amount of cheese in the middle of each ham slice 
Sprinkle a very small amount of shredded Parmesan cheese across the center of the ham. Do not cover the whole slice of ham with cheese, just make a thin line with a tiny bit of cheese. The intent here is to enhance this dish with a little bit of cheese. Tons of cheese oozing from the ham is not considered "a little bit" of cheese.

If you prefer to have lots of cheese oozing out of the ham, realize you have a choice to make: enhance this recipe with a "little bit of cheese" or add a lot of cheese and plateau your weight loss. The choice is always yours. 

Roll the ham slice and place it on a baking sheet. The ham roll should be more flat than round. Repeat for the remaining ham rolls.

Peel the onion and then cut it in half. Slice off two thin pieces of the onion. Place half of each onion slice on top of each ham roll.

Place ham slices under broiler until the onion is soft.
Broil 2 slices of ham with cheese inside and onion on top per egg
As the ham is broiling, add a small amount of olive oil to a fry pan and place on the stove on medium heat. When the oil is hot, drop one egg at a time into the pan. Sprinkle salt and pepper on top of the eggs.

Cook the eggs to the desired firmness and then remove the egg pan from hot burner.
The egg yolks are firm and little runny (no runny egg white)
As the eggs cook, keep an eye on the ham. You won't be turning the ham over, but you don't want the ham or onions to burn.

Remove the ham rolls from the broiler when the onions are soft (or cooked to your liking).
Eggs and ham - cooked just how I like them
Place the four slices of cooked ham side by side on one plate.

Slide the eggs from the pan onto the ham. I cut the eggs so they'd slide out easier.
On such a cold and snowy day, this really hit the spot for me
BTW, you may have noticed I had five slices of ham in the broiler, but remember I made up this recipe on the-fly when I was hungry. Trust me, no ham was wasted while making this recipe.
My ham and egg un-sandwich and coffee
I had hot coffee (Pike Place Roasted) and frothed milk with my ham and egg un-sandwich. Yummy! I didn't watch the time, but this recipe came together in less than 15 minutes. If I was thinking ahead, I would have made more coffee before I began this. Such is life!

January 24, 2015

Snowy Owl; photo by Theresa Chamberland
 Sachuest National Wildlife Refuge, Rhode Island

I've been off for a long time, but it's over now. I'm not talking about being off-program, I'm talking about being off from work. During my months as a job seeker, I stayed the course and I did not go off-program. I did not turn to my old ways of eating during this major change in my life. In fact, I lost weight during my transition. Victory!

Last week my search for a job ended and today is day three of my new job. It feels foreign to have structure in my day once again. Not that I didn't have any structure. I planned daily walks and they were longer than ever before. I walked daily with my friend in Long Beach, CA. Mary and I talked on our cell phones as she walked in sunny southern California and while she walked in a heatwave with temperatures often in the 90's, I walked through the mild summer, ever changing fall, and cold mornings of Massachusetts in my zipped and hooded Parker, and leather gloves, until it was so cold outside that my phone shut down. Yes, it was that cold!

When the long dreaded freezing temperatures of December and January arrived and my Mass. walking buddy went away for the holidays, my walking came to a halt. I started mall walking and talking with Long Beach Mary, but then she went to Rhode Island for the holidays and my daily walking routine became sporadic.

All my long walks, especially in those cold temperatures, really paid off on New Year's Eve. I joined Mary and another friend on a bird watching walk at Sachuest National Wildlife Refuge in RI. As you can see from the photo above, it was freezing cold, but seeing my first Snowy Owl was well worth it!

Before losing this weight, this three mile walk in freezing temperatures was not something I could have done. There were many such walks that I missed out on because of my obesity. Making walking a part of my life also made this opportunity possible. I didn't spend any of my thoughts on how much my feet hurt or wondering "how much further?" I was free to focus my time on being in the present moment and fully enjoying my time with my friends and meeting my first Snowy Owl.

While it may not be mandatory to exercise to lose weight, exercise was just what I needed during my transition from one job to another. All that walking, plus losing weight, helped keep my energy, my optimism, and my spirits high. What's not to love about that?

Exercise takes time to make a habit, but we must find the time in our busy lives to make exercise a habit. We also must forgive ourselves when we have lapses, and keep moving forward. Having a plan for when we're going to exercise is the only way it's going to happen. I no longer have a gym I can go to at lunch time, but I can stop at the mall on my way home from work until the weather gets better.

Do you have a plan for exercise in your life? If you're new on the weight loss journey, start with a 10 minutes a day of some form of exercise and build up from there.
January 21, 2015
Yesterday I went to the Earlee Mug, a key-friendly restaurant in Granby, MA, and they have an incredible burger served on a cauliflower bun. I used a knife and fork to eat this burger, but it was worth it! If you're looking for an inexpensive and key-friendly place to eat, this small diner-like restaurant may be just the spot for you.
A couple months ago a few key-friends and I went to the Earlee Mug for breakfast. I had heard they  makes BLT's on cauliflower buns and we wanted to give them a try. They sold out of them just before we arrived. We were disappointed, but not at all surprised. I scanned the specials listed on the chalkboard and when I saw meatball omelet, I knew there had to be some one working there following the key program. Sure enough, Jennifer recognized a couple of us.

They often have daily specials that include key friendly items. I haven't had their pulled-pork omelet, but am willing to give a try any time. All four of us ordered meatball omelets with a side of ham. Oh yeah, they have incredible ham that they slice right off the bone. We were all happy, happy, happy with our breakfast and we vowed to come back again to try a sandwich with the cauliflower bun.
Yesterday I decided I didn't want to wait any long, so I went by myself for lunch. The cauliflower buns were just out of the oven!
I ordered a cheeseburger and onions on the cauliflower bun and watched Jennifer cooking my lunch on the grill.
Jennifer plated up my sandwich and it tasted as delicious as it looked.
The cauliflower bun reminded me of a Johnny cake, which doesn't tell you much if you've never had one, but trust me - it was delicious! The texture of the bun was firmer than cornbread but not as fluffy as a slice of bread, it was just the right consistency.

Usually I add ketchup and mustard to my burgers, but there was no need on this burger. The meat was juicy and flavorful and the peppers cooked just right.

And of course the best part is this was a key-friendly lunch!
Jennifer has perfected the cauliflower bun. I encourage you to go try one for yourself some time soon!

Check out the Earlee Mug on Facebook.

Here's a recipe for cauliflower buns. I haven't made them yet, but if I get around to it I will post photos with the recipe. One thing I understand about making these is that it's key to this recipe is to really squeeze out the excess moisture. Jennifer said she leaves them on a towel for a while to really let them dry out.
January 10, 2015
If you love cabbage, you are going to freak out about how good this dish is. If you are on the fence about cabbage, this might be the recipe that converts you to a cabbage lover.
This is a simple side dish worthy of a dinner party and couldn’t be easier to make. Four ingredients, a couple of minutes to prepare and toss in the oven for an hour.

Ingredients
  • 1 (approx 2lb) head of organic green cabbage, cut into 1 inch thick slices
  • 1.5 tablespoons olive oil
  • 3 large garlic cloves, smashed
  • Kosher salt (optional)
  • Black pepper to taste
  • Olive oil
Instructions
  1. Preheat oven to 400F
  2. Pull outer leaf off cabbage and then cut cabbage from top to bottom (bottom being root) into slices one inch thick.
  3. Rub both sides of cabbage with smashed garlic.
  4. Use a pastry brush (or fingers) to evenly spread olive oil over both sides of the cabbage slices.
  5. Sprinkle each side of cabbage with a bit of kosher salt and freshly cracked black pepper.
  6. Roast cabbage on the middle rack for 30 minutes. 
  7. Carefully flip the cabbage "steaks" and roast for an additional 30 minutes until edges are brown and crispy.
  8. Serve hot and enjoy!
Photo and original recipe source: AmberLee
January 05, 2015
Are you looking for a way for this to be "the year" you gained control over you weight issues? Look around: help is everywhere. Inspirational words, photos, and videos are at your fingertips. Literally. All you have to do is search online. Pinterest, YouTube, and other social media, are full of all kinds of inspiration. Why not use these free tools to help inspire you to reach your goal size? Let's start today!

Be inspired by the awe of nature photography you find online, but also get out and take some photos. Let your inner child out and have fun with your camera. As you take photos, reflect how easily you move about in the world without that extra weight you used to carry. If you are just beginning your weight loss journey, visualize how incredible you too will feel when you lose weight.

If it's too cold to go outside, go online and look for photos of the places you always wanted to travel to and use those photos to inspire you to stay the course on your weight loss journey. Collect images and videos of your dream vacation and visualize yourself walking there and feeling incredible. 

The are are tons of free online tools that allow you to collect and store inspirational images and videos. One of my goals for 2015 is to expand my Pinterest boards. The beauty of Pinterest is that I use it to inspire me and to inspire others as well. Care to join me? If you don't know what Pinterest is, perhaps it's time to find out.

When you hear an inspirational quote, share it with others. Post it to your Pinterest account. If Pinterest doesn't excite you, post inspirational images and quotes on your refrigerator. Surround yourself with inspiration in whatever way works for you.

You can even find inspiration from TV news, as I did this past weekend. The quote below is from a girl on a team that lost 84 straight games - that's four years of playing before they had a victory! See the 3-minute video With 4-year losing streak on the line, hoops team goes for broke.
"If you keep putting in the time and effort, it will pay off."
This inspirational quote is so applicable to weight loss: stay the course and it will pay off for you too!

After watching that video, how can I ever complain about being on a plateau? I know if I keep putting in the time and effort, I will reach my goal! And so will you.

This morning I was looking for inspiration to help me get and stay motivated to exercise. Now that winter has really kicked in, the number of steps I've been walking have dramatically decreased. I have a treadmill, but I haven't stepped on it yet and it's too messy to walk outside. So, what's a girl to do? Go online and find help!

I did a Google search and I found a ton of motivational exercise videos and articles, as well as apps, many which are free. I downloaded the app "Exercise Gym and Weight Loss Motivation Hypnosis" By Erick Brown (free from iTunes).

Today I'm starting a 30-day squat challenge and before I do my first squat or get on my treadmill, I'm going to listen to Erick's app. I have not been able to reach my previous attempts at a 30-day squat challenge, so this time I found a squat challenge that looks more reasonable for where I am in my journey:

Once I found a chart that looked reasonable, I searched for a good video on how to properly do a squat...

Exercise is key to helping us not only take weight off, but to keep it off. How motivated are you to reach your goal size? Do you need help finding inspiration? Look online.

Do you need motivation to start exercising or to keep going? Ask a friend to exercises with you. Is the weather too horrible to get outside? No problem - go online and use Skype to exercise together from your own homes (you can even stay in your jammies).

Use the free online tools that are out there to help you get motivated and stay motivated, to reach your goals this year! You can do this! You are doing this!

January 5, 2015 update:

I highly recommend the Exercise Gym and Weight Loss Motivation Hypnosis app! I listened to it last night and again this morning. It is inspiring and motivating. And best of all - it's free!

I actually listened while I was on the treadmill last night, so it wasn't the meditation that inspired me to get on the treadmill, but it did keep me going. Well, that is until I realized it was midnight and I needed to get to bed.

My little mean girl didn't say a word when I got off the treadmill at 12:03 am with less than my 10,000 steps for the day. Sure, it took me all day to listen to my own advice and turn on this meditation, but it was great and I'm proud that I stepped up and started exercising once again!

I am so inspired that I listened this morning before getting out of bed. As soon as I finish this update, I'm going to do my squats and then get on the treadmill again.

We do our very best today and then we do it again tomorrow. Are you ready to start moving today? Small goals is where you begin. Set a goal for today and just do it!

January 05, 2015
As the new year begins, I think about resolutions I've made in past years. It's wonderful no longer promising myself "this year I will lose weight" only to disappoint myself year after year. I started the Key Hypnosis weight loss program on January 31, 2011 and I have no disappointment in looking back.

These four years have been an incredible learning experience for me. I've learned a lot about myself and not only have I changed the foods I eat (and don't eat), I've also evolved in other ways...

My energy level has increased ten-fold! I used to barely be able to walk five minutes and today I can easily walk for five hours.

I'm more comfortable in my skin and moving through life than ever before. When I walk into a room, I no longer look around to 1) see if I'm the largest person there or 2) to search for a chair that's big enough for me to fit into.

I had many plateaus along this journey, but this summer I started dropping weight again and I'm getting close to my goal size.

I often stop and look back at where I've been, to inspire me to stay on course to reach my goal. I know that once I reach my goal I will no longer need to focus on where I've been, because when I reach my goal size that is the size I want to keep in my vision. I'll be able to let go of the memories of my heavier self.

Meanwhile, I remember to do what Julie taught in the first session: visualize what I want to look like. I'm not sure exactly what size that is, so I'm looking around at women who are my height and structure.  To help visualize my goal size, I'm going to start asking women what size they are.

I'm ready for 2015 to be the year I reach my goal size and learn maintenance. Are you? Let's go for it together!

You know how to do the program, so do your best and visualize this happening to you too!
What you want to look like at your goal size? Look around at others, find a person who is your ideal size, and start visualizing yourself that size.

January 03, 2015
This yummy recipe comes from our key contributor Jennifer. In this recipe you roast slices of acorn squash, turn them over, and then add an egg to the center of each squash. Plan on about an hour from your first cut of the squash to your first bite - which by the way is incredible!
Ingredients
  • 1 carnival or acorn squash
  • Olive oil
  • 3-4 large eggs (1 per slice of squash)
  • Salt and pepper to taste
  • Fresh herbs or freshly grated cheese (optional - to add before serving)
Directions
  1. Prepare the squash: slice crosswise into 3/4 inch-thick rings, then scrape out the seeds and pulp. I used organic acorn squash.
  2. Preheat the oven to 425 and line a baking sheet with tinfoil. 
  3. Spray the baking sheet lightly with cooking spray or coat with a little olive oil. 
  4. Place the prepared squash rings on the baking sheet, and brush the tops and insides with some olive oil.
  5. Bake the rings for 20 minutes, then flip them over and return the baking sheet to the oven.
  6. Prepare the eggs by cracking each one into its own bowl or cup. 
  7. Remove the baking sheet from the oven and slide one egg into the middle of each squash ring.
  8. Sprinkle eggs with salt and pepper and then carefully return the pan to the oven. 
  9. A tiny bit of egg white may ooze out from the edge of the squash rings, but the pan should be hot enough to set the eggs fairly quickly and keep you from losing too much.
  10. Bake for 8-12 minutes or until the whites are almost set and the yolks are almost done to your liking, as the eggs will continue to cook after you remove them from the oven
  11. Use a spatula to carefully transfer the squash and egg rings onto plates.
  12. Serve hot.
  13. Top with salt, pepper, herbs, and cheese as desired.
Next time, I make this dish I will slice the squash thicker than I did today. This is one of my new favorite dishes!
January 03, 2015