Are you on the wait list to see Julie and wondering what you should do while you're waiting for your first session? I received an email asking this very question. Below is my response, but first, I have this to say: it is worth the wait!
Jan. 2014 vs May 2009 - it's worth the wait!
The email:
I made an appointment with Julie at the Hypnosis Center. I know that it is a 3-4 month waiting list, but I felt I had to do it. I went to a wedding this past weekend and saw myself in some of the photos and OMG. I look like a big mountain with a little head. I am saving up for my visits but feel very encouraged as she seems to have a high success rate. Do you have any advise for me between now and April?
Recommendations:
  • Go into Julie's classes with an open mind.
  • Do not go on an eating binge between now and a few minutes before you start the program. 
  • Do not do any further research about this program. You know what you needed to know to make the call. You're better off knowing very little about the program before your first class. Don't go looking for blogs or social media either.
  • If you want to do something while you're waiting, do one or all of these suggestions:
  1. Eat less sugar now. 
  2. Think about why you want this (to lose weight) and what your goals are.
  3. Look for others your height and body type who are the size you'd like to be. Before you go to sleep and first thing in the morning, visualize yourself the size you want to be. 
  4. Repeat all of the above daily.
Those of you reading this blog who have not finished all 3 classes with Julie, don't read anymore of this blog or other social until you've attended all 3 classes. The less you know about the program when you begin, the better. Seriously.
January 22, 2014
This Chicken Parmesan recipe came from Alanna. This afternoon I decided tonight was the night to make my own version of this recipe. Since I had bought a whole cooked chicken at lunch, I just cut the breasts off the cooked chicken and added the mayonnaise dressing from this recipe. Thirty minutes later it was nice a brown and dinner was ready. It was easy and fast. I have one piece leftover for tomorrow. Two delicious meals done at one pop.
My version of Chicken Parmesan
Ingredients
  • 6 chicken breasts
  • 1 cup light mayonnaise or Greek yogurt 
  • 1/2 cup fresh Parmesan cheese
  • 1 tsp garlic powder
  • salt and pepper to taste
Instructions
  1. Preheat oven to 375 degrees.
  2. Spray the inside of a 9x13 glass pan.  
  3. Lay the chicken inside the pan.
  4. Mix mayonnaise with the remaining ingredients.
  5. Spread mayonnaise mixture evenly over each piece of chicken.
  6. Be sure to cover all exposed raw meat or it will dry out.
  7. Sprinkle fresh Parmesan over all the chicken.
  8. Bake uncovered for 45 minutes. 
Recipe adapted from: My Kitchen Escapades
January 21, 2014
After my first class with Julie, I stopped eating breakfast. For the first few months I didn't even drink coffee. Then one day I discovered hot foamy milk and from that point forward I added coffee back into my morning routine. Once in a while I have breakfast with one of my brother's on the weekend, but most days I'm just not hungry in the morning so I skip breakfast. For three years this has been my routine. That is until a few days ago. My appetite has changed.
Breakfast - it's new to me. Photo by Theresa.
My change of appetite started on Friday morning when I ate a few meatballs at 8am. I had cooked meatballs in the crock pot overnight and when I first got up I turned them off and put the crock on the stove to cool. I decided to have a few meatballs with my last cup of coffee and went on with my day. At noon, as I pulled my car out of my garage, I wondered what I would do about lunch. I wasn't hungry and I knew I wouldn't have another chance to eat until dinner. I decided not to worry about this. I was a little hungry about 2:30, so I had a cup of coffee and I tapped away the hunger.

I first noticed my appetite change on Saturday. I tried to write about this in my piece An Unplanned Day. While writing, I pondered what this change meant. Would it continue or was it just a day off kind of fluke? I thought if I wrote about the details of my day, I might see something that caused this change. I couldn't find the cause, so I kept writing and at the end of the day, I saved my post as a draft. The conclusion I was seeking was not surfacing.

On Sunday morning I made sausage and egg muffins and had 2 for breakfast. Once again I was not hungry until dinner time. Last night was the same - no lunch and I didn't eat dinner until 8pm. This morning I popped the last 2 egg muffins in the oven as I made my coffee. Breakfast once again.

Is this a change in my metabolism? Is this a new pattern for me that I'll be following from now on? I still don't see what triggered this change in my appetite, but I'm embracing this change.  This morning, I am not bringing lunch with me. If hunger hits, I can go get something to eat. I want to run with this new pattern of eating and see what comes of it.

Have any of you experienced this kind of change in your appetite?
January 21, 2014
Plans don't always unfold as smoothly as we hope. Things change and suddenly our schedules are turned upside down. We have the opportunity to go with the flow and let go of what our calendar says we were supposed to do. Regardless of the outcome, we always have the option to stay the course with our weight loss program.
 Standing on the porch of my Wickford dream home. 01/17/14.
I made plans weeks ago to meet Mary, whom I visited in Italy last spring, while she was in Rhode Island this week. A few days before she left Long Beach, a health issue came up with one of her relatives and I was on stand-by for details as to when we would get together. Mid-week I still hadn't heard from her and, tick-tock, tick-tock, time was running out. 

Thursday morning and still nothing from Mary, so I decided to take Friday off anyway. Thursday night we connected and agreed to meet at 2:30 at her friend Beth's house. I still didn't know how long our visit would be, what we were doing, or if others would be joining us.

On Friday I got up at 6:30am, made a pot of coffee, and enjoyed my morning coffee vegging out online and watching an Episode of Dexter. While waiting for my milk to froth, I pulled meatballs from my crockpot to cool. I don't usually have breakfast, but about 8 am I felt hungry, so I ate a couple meatballs with my last cup of coffee.

I'm not sure where the time went, but suddenly it was past noon and time for me to hit the road. A few miles from Beth's house I stopped at DnD for a coffee. I about eating something, but I didn't feel that hungry. I was hungrier than I thought, because as I walked toward the door, I was tempted to turn around and ask if I could have the bacon the guy who ordered after me said he didn't want on his sandwich.

Tap, tap, tap. Keep walking.

Mary and I walked through the historic town of Wickford, a familiar place to us, as we grew up in a nearby town. We often come to Wickford when she's in town. Sometimes we shop for antiques or jewelry, perhaps even have lunch. This time we walked to the pier and then explored the neighborhood of homes built in the late 1700's. I didn't pull out my iPhone to take photos until we saw this beautiful new home, which is so new that, according to the sign on the windows, the finish on the wooden floors were still wet.
My Wickford dream house. Hey, a girl's gotta have a dream!
Mary and I walked all around the outside of this house, peeked through the tall doors and windows, and imagined what life would be like living in such a magnificent house on a dead-end street, with water surrounding 2 sides of the property, a dream kitchen with ocean view windows, and a two-car garage with a studio above. "I'd live there" Mary said about the studio. She was not joking.

Our friend Beth called to let us know she had arrived, so we rushed into town to meet her and then we took her to see our house. Beth was confused. "Wait, who's going to buy it?" she asked. Beth didn't know about this game that Mary and I have played for decades when we do these kinds of walks.
Mary and Beth, friend from my childhood.
Three years ago this much walking would have been too much for me to endure. I would not have been able to walk around like this for 2 hours. I would have missed spending time outdoors exploring new and old homes with my friends. I also would have had dinner with Mary's family and eaten everything served, including desert.

Earlier in the day, I arranged to have dinner with my sister-in-law. I knew I'd be quite hungry by dinner time and I wanted to be in an environment where I would have healthy food options. At the restaurant, everything that looked key friendly was coated with flour or breadcrumbs. After hearing me ask so many questions, the waitress asked if I had food allergies. "No," I told her, "I don't eat carbs." I then ordered steak with bay scallops. Lucky for me the waitress, informed me the scallops were breaded and suggested I have them broiled. Wow, I hadn't thought to ask if they would be breaded. Note to self: never stop asking questions about how food is prepared.

For a day with no plans, this day turned out quite nice. I went with the flow. I focused on being in the moment. I let myself feel hunger and I tapped it away. I asked questions about my food options and I made healthy choices. I intentionally fit exercise into my day with friends.

In front of my computer that night, I was happy to see my Fitbit statistics: 12,640 steps! Since the cold weather and snow arrived, my daily average has been between 4,000 to 6,000, far below my daily goal of 10,000.
Fitbit statistics for Friday - yeah I met my 10,000 step goal and then some!

We choose from moment to moment what we want to do with our time and energy. We can plan all we want, but sometimes the best of plans turn out different. With each decision, we affirm our priorities and we move closer to or goals. These are the kinds of decisions each we get to make every day. It all boils down to this one question: how do you want to live your life?

Tick-tock, tick-tock.

What choices are you making today that are helping you reach your goal size?
An unplanned day lead me to this house. Where's your day taking you?
January 20, 2014
This recipe has been on my list to make all week and this morning I finally made them. The original recipe calls for a dozen eggs, but since I'm cooking for just me, I cut back on the eggs and adapted the recipe based on the ingredients I had available. I ate two for breakfast and they were delicious. I put the other four 'muffins' in the refrigerator and I'll enjoy them tomorrow. The other two are going in the freezer.
Sausage Egg Muffins
Ingredients
  • 1/2 pound ground pork sausage (or other protein)
  • 6 eggs, beaten (remove the yolk from 2 eggs)
  • 1/2 cup onions and peppers (fresh or frozen)
  • 1/2 can (4 ounce) chopped green chilies peppers, drained (oops, I forgot to add these)
  • 1 large garlic clove minced, or 1 teaspoon garlic powder
  • salt and pepper to taste (optional) or or 1 teaspoon Borsari (original) seasoning salt
Directions
Prep counter.
1. Preheat oven to 350 degrees.
2. Gather all your ingredients as oven warms up.
3. Lightly butter 6 large muffin cups.
Brown sausage
4. Cook sausage and crumble it as it cooks.
5. Add onions and peppers when sausage starts to brown.
6. When the sausage is evenly brown, drain, and cool.
7. In a large bowl, mix eggs, remaining ingredients and sausage.
Pour mixture into muffin cups.
8. Spoon sausage mixture evenly into each prepared muffin cup.


9. Bake in preheated oven for 15 to 20 minutes.
10. Insert a toothpick into each 'muffin.'
11. Eggs are done when toothpick comes out clean.

Options
  • Use a Misto olive oil sprayer to oil each tin instead of butter. Either way, you only need a small amount, so they will be easier to remove from the pan without breaking apart.
  • Add leftover veggies veggies such as mushroom, broccoli, etc.
  • Add a sprinkle of feta, Parmesan, mozzarella other other cheese to the top of each muffin as you serve them.
  • Instead of creating an egg mixture, layer all the ingredients and then pour the egg mixture into each tin.
  • Add a tablespoon of mix to the egg mixture. This makes the texture of the muffins softer.
  • Use mini muffin tins instead of full-size tins. I did this recently and brought them to a party and people loved them.
  • Other filling options: crab meat, mushrooms, black olives, green chilies, (I found a can of black olives with green chilies and these muffins were incredible), onions, the list could go on and on, just be creative! 
  • When you have a small amount of leftover meat or veggies, freeze them  so you have them ready the next time you want to make these egg muffins.
January 20, 2014
I made this tonight and it was great - unfortunately everyone thought so, so I don't have any leftovers! Next time I buy a bigger roast!
Balsamic Roast Beef
Prep time:
Cook time:
Serves: 6-8

This Balsamic Roast Beef Recipe is simple and delicious. You'll definitely want left overs of this roast beef recipe for all those scrumptious leftover meals!

Ingredients
  • 1 3-4 pound boneless roast beef (chuck or round roast)
  • 1 cup beef broth
  • 1/2 cup balsamic vinegar
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon soy sauce
  • 1/2 teaspoon red pepper flakes
  • 4 cloves garlic, chopped
Instructions
  1. Place roast beef into the insert of your slow cooker. 
  2. In a 2-cup measuring cup, mix together all remaining ingredients. 
  3. Pour over roast beef and set the timer for your slow cooker: 4 hours on high or 6-8 hours on low.
  4. Once roast beef is cooked, remove it from slow cooker with tongs to a serving dish. 
  5. Break apart lightly with two forks and then ladle about 1/4 - 1/2 cup of gravy over roast beef.
  6. Store remaining gravy in an airtight container in the refrigerator for another use.
Notes
  • If you prefer a more pronounced flavor, once the roast beef has been removed, use a fat separator on the gravy and then pour the gravy into a saucepan over medium heat. 
  • Simmer until the gravy has reduced by half - I highly recommend this, as it definitely enhances the flavor (note from Alanna).


Recipe & Picture by Cooking | Add a Pinch | Robyn Stone
January 17, 2014
This Bacon Shrimp Scampi is made with “zucchini noodles.” When you make this dish, either serve it as a side dish or add more protein.
Bacon Shrimp “Zucchini Noodle” Scampi
Ingredients
  • 2 pieces of uncooked bacon
  • 1 clove of minced garlic
  • 1 pinch red pepper flakes
  • 1/4 cup minced shallots
  • 8-10 shrimps, defrosted, deveined and shells removed
  • salt and pepper, to taste
  • 4 tbsp freshly squeezed lemon juice
  • 2-3 medium zucchinis, peeled and sliced into noodles with a spirooli
  • 2 tsp lemon zest
  • 2 tbsp freshly chopped parsley
Instructions
  1. Place a large skillet over medium heat and add in the bacon. 
  2. Cook bacon for 3 minutes on each side or until cooked to your crunchy preference. 
  3. Remove with a slotted spoon and transfer to a plate lined with paper towel.
  4. Leave 1 tbsp of bacon fat in the skillet and add in the garlic. 
  5. Cook the garlic for 30 seconds and then add in the red pepper flakes, shallots and shrimp.
  6. Season with salt and pepper and let shrimp cook for about 2 minutes, flip over, add in the lemon juice and cook an additional two minutes. 
  7. Remove the shrimps with a slotted spoon and set aside.
  8. In the same skillet, add in the zucchini noodles and toss to combine, for about 2 minutes and then add in the shrimp and crumble in the bacon. 
  9. Divide onto two plates and garnish with chopped parsley.
Optional: Add 1/4 cup of grated Parmesan cheese to the noodles before adding in the shrimp for extra flavor.

Recipe and photo source: Inspiralized
January 15, 2014
I'm happy to say I am continuing to meet my goal of making new recipes this month. This recipe comes from Jennifer. I made this tonight and it was simple to make as well as delicious! This is a whole new version of a bacon cheeseburger and I highly recommend it.

Note: Cheese is no longer a key-food, so you may want to wait until you've finished maintenance before making this recipe.

Ingredients
  • 1 pound ground beef
  • 3 to 5 slices of bacon (cooked and crumbled) 
  • garlic powder to taste (or 2 minced cloves of garlic)
  • 1 egg (beaten)
  • 4 ounces shredded cheddar cheese
  • 4 ounces shredded mozzarella cheese 
  • chili powder to taste 
  • black pepper to taste (optional)
Directions
Preheat oven to 350 degrees.

Lightly brown beef and drain well.

In a bowl, mix beaten egg, crumbled bacon, garlic, shredded cheddar, chili powder, and black pepper.

Press mixture into small casserole dish and top with shredded Mozzarella.

Bake in the oven for 25 to 30 minutes.

Cheese should be melted and lightly browned.
January 14, 2014
Lasagna Stuffed Spaghetti Squash

Ingredients
For the roasted spaghetti squash:
  • 2 small spaghetti squash, cut in half and seeded
  • 1 tablespoon oil
  • salt and pepper to taste

For the lasagna meat sauce:
  • 1 pound ground turkey (or ground beef, or Italian sausage)
  • 1 tablespoon oil
  • 1 onion, diced
  • 2 cloves garlic, chopped
  • 1/2 teaspoon red pepper flakes
  • 1 (15 ounce) can crushed tomatoes
  • 1 tablespoon tomato paste (optional)
  • 1 teaspoon Italian seasoning or oregano
  • 1 bay leaf
  • 1/2 teaspoon paprika
  • 1 tablespoon balsamic vinegar
  • salt and pepper to taste
  • 1 tablespoon basil, chopped

For the lasagna stuffed spaghetti squash:
  • 1 cup low fat cottage cheese or ricotta
  • 1 tablespoon basil, chopped
  • 1 cup partially skim mozzarella, shredded (I would use less)

Directions

 For the roasted spaghetti squash:
  1. Brush the inner flesh of the spaghetti squash with oil, season with salt and pepper and roast, skin side up, in a preheated 400F oven until tender, about 30 minutes.
For the lasagna meat sauce:
  1. Meanwhile, cook the turkey, about 8-10 minutes, and set aside.
  2. Heat the oil in a large pan over medium heat, add the onion and cook until tender, about 5-7 minutes.
  3. Add the garlic, red pepper flakes, and fennel and cook until fragrant, about a minute.
  4. Add the turkey, tomatoes, tomato paste, Italian seasoning, bay leaf, paprika, balsamic vinegar, salt and pepper, bring to a boil, reduce the heat and simmer until the spaghetti squash is cooked and then mix in the basil and remove from heat.
For the lasagna stuffed spaghetti squash:
  1. Fluff up some of the inside of each spaghetti squash half, divide the mixture of the cottage cheese and basil between them followed by the sauce and the cheese.
  2. Broil in the oven until the cheese has melted and turned a light golden brown, about 2-3 minutes.
Options:

  • Instead of making the sauce from scratch, use your favorite marinara or other tomato sauce.
  • Add one 2 inch piece of Parmesan rind to the sauce while it simmers.


Recipe and photo source: Closet Cooking
January 14, 2014
When is the last time you tried turnips? Wait - before you turn up your nose, there's a good reason you might consider trying them again: your taste buds have changed since you started this program. Am I right? I know mine have changed. Enjoying coffee with no sugar and milk instead of cream and eating plain yogurt - I never thought these options were for me, until now. Meaghan, who shared this recipe, encourages us to "broaden our horizons." Plus, one of the key concepts is to vary our foods. Live a little and give this recipe a try. Mashed yellow turnips with crispy shallots might become one of your favorite veggies to enjoy with your steak.
Mashed Yellow Turnips with Crispy Shallots. Photo by Meaghan.

Mashed Yellow Turnips with Crispy Shallots


Ingredients
  • 1 1/2 cups light olive or vegetable oil
  • 3 tablespoons unsalted butter
  • 5 to 6 shallots, peeled and sliced into thin rings
  • 2 large yellow turnips (rutabagas), about 4 pounds total
  • Kosher salt (optional)
  • 1 cup whole milk
  • 6 tablespoons (3/4 stick) salted butter
  • 1/2 teaspoon freshly ground black pepper
Directions
  1. Heat the oil and unsalted butter in a saucepan over medium-low heat until it reaches 220 degrees F. 
  2. Reduce the heat to low, add the shallots, and cook until they are a rich golden brown, 30 to 40 minutes. The temperature should stay below 260 degrees F. 
  3. Stir the shallots occasionally to make sure they brown evenly. 
  4. Remove them from the oil with a slotted spoon, drain well, and spread out to cool on paper towels. Once they have dried and crisped, they can be stored at room temperature, covered, for several days.
  5. Peel the turnips to remove the waxy skins and cut them into generous 1-inch chunks.
  6. Place them in a saucepan with water to cover and 1 teaspoon of salt. 
  7. Bring to a boil and simmer, covered, until easily pierced by a paring knife, about 35 minutes.
  8. Drain the turnips.
  9. In a separate saucepan, heat the milk and salted butter over low heat until the butter has melted and the milk just begins to simmer.
  10. Puree the turnips in several batches in a food processor fitted with the steel blade. 
  11. With the food processor running, add the melted butter and milk in a steady stream. The turnips should be smooth.
  12. Return the puree to the saucepan, season with 1 teaspoon salt and the pepper, and reheat, stirring, over medium heat. 
  13. Serve piping hot, sprinkled generously with crispy shallots. 
Original recipe source: Food Network
January 13, 2014
These past few weeks, I am hungry all the time. As weird as this sounds, I believe this hunger is because I'm always cold. You see, feeling cold is new to me. When I was a size 30/32, I was never cold. With this kind of hunger happening on a daily basis, I'm asking myself this question: how do I know if I need to push through the hunger or just put on a sweater?
Brrr, I'm cold all the time! Photo by Theresa.
I started to answer this question about a month ago, when cold weather crept in and I started wearing vests and layering my clothes. When I first came to Western Mass, in 1996, a friend told me the best way to survive winter is by wearing vests and layering clothes. That Christmas, she gave me a vest from L.L.Bean, but after trying it on, I exchanged it for something else. It felt too bulky, too warm, and was it not the fashion statement I wanted to make. Layering clothes was something I could not understand, because I was always hot, even in the dead of winter. All that changed this winter, when I began to feel cold even indoors. My friend was right: wearing vests and layering clothes are the best way to survive winters in Western Mass. And guess what? I love wearing vests and layers of clothing!

Hmm, is this a non-scale victory: being cold like normal people? Yes it is!

To help push through my hunger, I did a lot of tapping (mentally pushing thoughts away) and a lot of meal planning. I made more new dishes last week than I have in any month (or two) of the 3 years I've been following this program. I've been mindful to vary my menus. I fed my hunger beast lots of meat and seafood. I cooked foods rich in flavors and spices. I made hearty soups.

This isn't enough, I need to do more. I need to push through this hunger in a way that allows me to drop another size and to reach my goal size. If I want to reach my goal, I must evolve my program, to follow the rules closer than ever before, as if my life depends on it - because it does!

The next step in my evolution is to become more mindful of what I'm eating. Julie teaches us to eat when we're hungry and to stop when we're full. She also teaches us an average portion of protein is about the size of the palm of our hand and to eat veggies bite for bite to our protein. Fat is allowed on this program. We can have mayo and butter. We can even have deep fried foods and blue-cheese dressing. We are asked to be mindful of these concepts when we eat and to remember our goals.

Yes, we can have mayo, butter, fried foods, etc., but we must be mindful of how much fat we're eating, as too much will in fact slow down our weight loss. Too much food will result in weight gain.

The hunger I've felt these past few weeks has made me realize, I have not been mindful enough of my portions or the amount of fat I eat. This changes right this moment.

It's time for me to learn how to listen to my body, to understand the difference between hunger and cold, to be mindful of what I'm eating, and to remember my goal. It's time for me to remember to visualize my goal size.

It's also time to get back to the gym. Exercise isn't about the routine of exercise, it's about giving our bodies a workout so we feel better today, tomorrow, and for years to come.

How about you? Are you ready to push through your hunger? What can you do today to strengthen your resolve to reach your goal size?

This TedTalk video (Sandra Aamodt: Why Dieting Doesn't Usually Work) speaks of mindful eating, and supports much of what Julie teaches. Sandra encourages us to learn to understand our bodies' signals, so that we eat when we're hungry and stop when we're full, and to avoid distractions while we eat, so we can let our body decide when we should be done eating.

Sound familiar?

I found this video inspirational and I hope you do as well.


January 11, 2014
This is the easiest dish I've made and one of the best scallop recipes. In just 5 steps you have incredibly delicious scallops wrapped in bacon. Yes, yes, I know, one can make this dish themselves, and there is no really good reason not to make this yourself. Except for those days when it's really great to come home and simply pull something from the freezer that is quick to make and satisfies the taste buds. And key-friendly of course. This "recipe" meets all the above criteria.
Scallops with bacon in 5 easy steps and yummy!
Ingredients:

  • 1 box of Yankee Trader frozen scallops (I found these at BigY - they were buy 1 and get one free - this works for me!)
Instructions:

1. Turn oven on to 425.
2.  Open a box of Yankee Trader frozen scallops.
3. Place the frozen scallops on a baking dish and then place in oven.
4. When oven beeps indicating the oven is fully heated, pull the scallops apart.
5. Note the time or set a timer for 10 minutes.
6. Turn the scallops over when it looks appropriate. I turned mine twice.
7. When the bacon is as crispy as you like, pull the dish from the oven.
8. Plate up and enjoy!
January 09, 2014
I'm on a roll with recipes, as I continue being determined to have a large recipe file for all of us to access when and where we need them. This bread-less sandwich reminds me of the two years I lived in Providence in the early 80's. My friend managed Baby Watson's and they were famous for their wrap-around veggie sandwiches, which they called "strollers." If you could imagine it in a sandwich, they could put it in a "stroller" for you. They spread a special sauce (mayo, soy, and garlic) on the wrap and then added your choice of protein and all veggies you wanted, they rolled everything up, wrapped it in paper, which you peeled off like a banana. You find these everywhere today, but they're called wraps. This recipe is the same concept, minus the (tortilla or pita) wrap, and this recipe is key friendly.
Italian Sub Roll-Up (recipe below)
I make this kind of sandwich on a regular basis. I often add mustard to slices of bologna, olive loaf, turkey, roast beef, or salami, then I roll it up, and wrap it with lettuce or arugula. I never thought to add veggies and herbs inside - great idea!

This type of wrap goes great with a veggie soup, to help keep the ratio of meat to veggie equal. One of these days I'll make the tomato soup my friend made for me when I was in Holland last spring. She used all fresh ingredients and it was divine. I asked her for the recipe and I wrote it all down, but I haven't made it yet. That soup would be a perfect match for this sandwich. Wow, my list of recipes to make is getting longer and longer.

BTW, I used to roll cold cuts with cheese inside, but today I know better than to do this if I want to reach my goal size. Cheese is a condiment and the way I was eating these roll-ups, I was having far too much cheese.

Italian Sub Roll-Up


Ingredients
  • ham slices
  • capicola ham or prosciutto slices
  • salami slices
  • tomato, sliced thin
  • banana peppers
  • spinach or other lettuce
  • dried oregano
  • olive oil
  • mayo & mustard
  • olives (optional)
  • vinegar (optional)
  • cucumbers (optional)
  • onions (optional)
Directions
  1. Use the ham (or the largest cold-cut) for the outside layer.
  2. Overlap that cold-cut about 1.5 inches, making 2 rows of 4 (as shown in the image below).
  3. Make sure it’s overlapping, then layer your other meats on top.
  4. Squeeze on the mustard and mayo on one half, as this half will be the middle of your roll.
  5. Layer thinly sliced tomato, banana peppers, and spinach over the mayo/mustard.
  6. Add your other favorite "sub" fillers, such as olives, vinegar, cucumbers, onions, etc.
  7. Roll as tight as you can from the filling side first.
  8. Wrap in parchment or wax paper, like a burrito, and off you go. Peel the parchment paper off as if you're peeling a banana.
The making of an Italian Roll-Up
Original recipe and photo source: Health Bent

Wait - I have one more sandwich recipe ...

Red Bell Pepper Sandwich


Another version of this type of sandwich is the red bell pepper sandwich. Take one look at this photo and it's easy enough to figure out how to make it. It would be delicious to roast the peppers first, although they would be messier to eat. Add sliced turkey or any cold cut, hold the cheese, and add splash of olive and vinegar or mayonnaise, perhaps even a few slices of onion or banana peppers.
Red bell pepper sandwich
 Original recipe and photo source: Primal Parent

 
January 09, 2014
During my weight loss journey, I've experience many non-scale victories. Sitting in the movie theater one day and suddenly realizing: I can cross my legs. Boarding an airplane and discovering: I no longer need a seatbelt extension. No longer having to arrive early to a meeting so I can quickly scan the room for the largest chair. My latest  non-scale victory discovery: my body temperature is now in line with the average person. The consequence of being average: I'm cold all the time. Being cold is new to me. I was the one who was alway hot - even in the winter. So, what's an average girl to do when temperatures are in the single digits? Add more layers of clothing and then head for the kitchen to make soup.
Photo: Becky Luigart-Stayner
Being average, it turns out, isn't so bad. In fact, it feels great to be average. I consider myself an average size. Hush little mean girl, I know I'm currently the size others started at, it's still average, so hush. I'm an average procrastinator. I'm an average cook with an average desire to learn to cook even better. I've always been average height. Being average works for me.

Now, what about that soup? I have a couple soups I favor, but hands down-my favorite is pumpkin and sausage soup and a pretty close second is my chicken soup. I made chicken soup this week and it was incredible because I added a new secret ingredient: fresh ginger. When I make it next week, I promise to take notes and photos so I can add it to the blog recipes.

Meanwhile, I found this carrot-parsnip soup that looks perfect for those days when the temperature is a mere single-digit. I'll update this page with my own photos when I make this. I'm thinking I'll spice it up and add shrimp. It definitely needs some protein added or on the side. If you make this soup, please share your feedback for the rest of us!

Carrot-Parsnip Soup with Parsnip Chips


Ingredients
  • 2 tablespoons olive oil, divided
  • 2 1/2 cups chopped yellow onion
  • 3 cups coarsely chopped parsnip (about 1 pound)
  • 1/2 cup (1/8-inch-thick) slices parsnip
  • 3 cups water
  • 2 1/2 cups coarsely chopped carrot (about 1 pound)
  • 2 (14-ounce) cans chicken broth 
  • 1/4 teaspoon salt (to me, salt is always optional)
  • 1/4 teaspoon freshly ground black pepper
  • 1 tablespoon chopped fresh chives
Instructions
  1. Heat 1 teaspoon oil in a Dutch oven (or pan) over medium heat. 
  2. Add the onion and cook 10 minutes or until tender, stirring occasionally. 
  3. Add chopped parsnip, water, carrot, and broth; bring to a boil. 
  4. Reduce heat, and simmer 50 minutes or until vegetables are tender. 
  5. Remove from heat; let stand 5 minutes. 
  6. Place half of carrot mixture in a blender; process until smooth. 
  7. Pour pureed carrot mixture in a large bowl.
  8. Repeat procedure with remaining carrot mixture. 
  9. Stir in salt and pepper. 
  10. Heat remaining 5 teaspoons oil in a small saucepan over medium-high heat. 
  11. Add parsnip slices; cook 5 minutes or until lightly browned, turning occasionally. 
  12. Drain on paper towels. 
  13. Sprinkle parsnip chips and chives over soup. 
Note: Stir in more water or broth if you prefer a thinner consistency.
Recipe and photo source: MyRecipes.com


January 08, 2014
Thank you Lynn for sharing this Jambalaya recipe with us - it looks like a great one to try in this new year!
Jambalaya
Ingredients
  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 1 large onion, diced
  • 2 andouille sausage, halved lengthwise and cut into 1/4-inch half-moons
  • 6 cloves garlic, finely chopped
  • 1 (14 ounce) can crushed tomatoes
  • 3 green bell peppers, seeded and diced
  • 2 zucchinis, diced
  • 2 tablespoons Cajun seasoning
  • 1 teaspoon hot sauce, or to taste
  • 1 cup chicken broth
  • 1 pound chicken breast, cooked, cooled, and chopped
  • 1 pound cooked, peeled, and deveined shrimp
Directions
  1. Heat olive oil and butter in a large saucepan over medium heat.
  2. Add the onion and andouille sausage and cook and stir until the onion starts to brown, about 10 minutes.
  3. Stir in garlic and cook until fragrant, 1 to 2 minutes.
  4. Mix in crushed tomatoes, green bell peppers, zucchinis, Cajun seasoning, hot sauce, and chicken broth.
  5. Bring mixture to a boil, reduce to a simmer, and cook uncovered until the liquid cooks off and the mixture is thick, about 15 minutes.
  6. Stir in chicken and shrimp and simmer until heated through, 1 to 2 minutes.
Recipe and photo source: Allrecipes.com
January 01, 2014
Last month I made a delicious new dish for dinner: sirloin beef tips with steamed celeriac. I just ran across the photos I took, so I want to add this recipe here before I forget about it.
Sirloin beef tips with steamed celeriac. Photo by Theresa
Instructions:

Cut the skin off the celeriac, chop the celeriac into cubes, and then cook in a pan of water (like you would potatoes).

While the celeriac cooks, coat the bottom of a pan with olive oil, toss in some fresh minced garlic, then add the beef tips.

After a few minutes of cooking, pull the tips from the pan, slice then into long narrow pieces, and then return them to the pan.

Add a splash of balsamic vinegar and let the tips finish cooking.
Raw celeriac. Photo by Theresa
BTW, did you notice my army guy sitting in the plant next to the cutting board? I have a few others in my kitchen as a reminder of my journey.

Can't remember the army men metaphor? Here is my recollection, which is sort of the middle of the explanation about various military men used as metaphors to explain how food is processed in our bodies...
When you eat something, the Air Force yells - INCOMING and the Army men come running out.
If you eat too many carbs, or fake food, more Army men come out.
When there are too many army men they don't know what to do, so they turn that food into insulin/fat -- you don't want this.
The goal is to feed the marines (with protein) and to keep the army men working hard, but not fooling them into thinking there is more work to do.
January 01, 2014
This morning, as I sipped my first cup of coffee, I heard this statistic on the news: 92% of people dieting fail. Wow! What a bummer way to start the new year, knowing you have an 8% chance of successfully losing weight. For those of us following Julie's program, we're not worried, because we are an anomaly to this equation. We're not dieting -- we're changing our lifestyles. We're eating in such a way that once we reach our goal size and we'll learn how to stay that size. We'  re not buying into the New Year's resolutions to lose weight this year--we resolve to live healthy lives.
 

Crockpot Pulled Pork 
(recipe below)

I started this weight loss journey at the end of January 2011. In 2011, I did not resolve to lose weight. In 2011, I did not know that in just a few weeks I would begin a journey that would change the way I look and feel about my life. This year, I resolve to have more joy in my life and to share that joy with others.
Of of the ways to bring more joy into my life in 2014 is to explore my creative side. I signed up for a 6 week writing workshop, which starts next week. Another one of my creative goals is to make videos, something I've been talking about doing since 2001.

This morning I made a video! It's short. It's not finished. It's a start!

As I type, crockpot pulled pork is cooking in my kitchen. I took photos as I made the pulled pork and then I made this video. It took more time to make the video than it did to make the dish.

In fact, this makes 2 goals I've already met in the new year:
  1. make videos (check)
  2. make new dishes (check)
2014 is already looking like an incredible year!

What about you? What fun goals do you have for 2014? Is there something you've wanted to do and have put off for years? What non-scale goals are you making happen this year? The year is still young, so if you don't have a plan for 2014, there's no time like the present to make one!

Wishing all of you good health and lots of joy in 2014!

Crockpot Pulled Pork

Ingredients
  • pork shoulder roast, about 4 pounds
  • 2 medium onions, thinly sliced
  • 1 1/2 cups water
  • 1 bottle barbecue sauce (16 ounces)
  • 1 cup chopped onion
 Preparation
  1. Place half of the thinly sliced onions in bottom of slow cooker; add pork and water, along with remaining onion slices. 
  2. Cover and cook on LOW for 8 to 10 hours or 4 to 5 hours on HIGH heat setting. 
  3. Drain liquid from slow cooker; chop the meat coarsely and discard excess fat. 
  4. Put the pork back in the slow cooker. 
  5. Add barbecue sauce and chopped onion. 
  6. Cover and cook on LOW for 4 to 6 hours longer. 
  7. Stir occasionally. 

Recipe source: About.com

01/02/14 Update 7:15am
I finished making this dish and went back and added more photos to the video.
January 01, 2014