Farmers Market Inspiration

A trip to our local farmers market always brings me inspiration. All the pretty, colorful veggies displayed by the folks who grew them call my name. Music playing in the background. Colorful people walking around, purchasing, smiling, and enjoying their Saturday. It's one of my favorite Saturday things to do. It's still a little early in our part of the world as far as the growing season goes but there can still be lots of yummy things to find!

I decided to buy a bright orange squash that looked sort of like a pumpkin. I love squash and I love to try new ones so I gave this one a shot.

I washed it well. Then I carefully cut it in half (careful, they're somewhat hard to cut). Scooped out the insides and then sliced it into little crescents. I tossed them with about a half tbsp of olive oil, some sea salt, and cayenne pepper.

I preheated the oven to 425, covered my baking sheet with foil and put it in the oven while it preheated.

Then I placed the squash on the baking sheet and roasted for about 25 minutes. This was DELICIOUS. A little sweet, a little 'nutty' and a little spicy (thanks to the cayenne). One nice thing was that the skin was really thin and after roasting, you could just eat it. No need to peel. It was really tasty!





The next thing I bought was heirloom tomatoes. I don't think a trip to the market is complete without tomatoes. I also purchased local, fresh, organic basil. Yum!!

I decided that part-skim mozzarella would be my "lean" this night. Sliced it up with those tomatoes, garnish with basil, and voila' - delicious, healthy lean and green.





Then Sunday, my son, his girlfriend and I took a hike up at Crater Lake National Park. Absolutely gorgeous and breathtaking!! Here are a few photos:

love the blue of this lake. Spectacular

Plaikni Falls - a beautiful short, easy hike

wildflowers were in bloom everywhere

Phantom Ship 

Mt Scott

Hope you enjoyed your weekend!

Shopping During Weight Loss

First, I'm going to post a few photos that aren't the best quality but I hope you'll at least get my point.

I want to talk today about shopping during weight loss. I have lost 103 lbs but I have 37 left to go.

In shopping terms, this means:

a) I've shopped more in the last six months than I have in the last 10 years (I've gone from a 24 to a 16).
b) Shopping has gone from something I hate to something I enjoy.
c) I'm starting to love clothes so I'm starting to have a very very full closet.
d) I expect with 37 lbs to go I'll be shopping a lot more in the future.
e) Thrift stores are my friend (I don't want to spend a ton of money while I'm still losing).

I wanted to do a series of blog posts about thrifty shopping and what to look for during weight loss that will help you get the most bang for your buck.

Today's tip is.... Ignore the size and try on a few things you'd never ever wear. Oh and be prepared to leave empty handed. Oh and if you see something you like, buy it...it won't be around long. So sorry for the lousy pictures. I was sure the ladies in the other room thought I was a creeper as they heard my camera going off.

First, a lesson in ignoring sizes. This top (below) is a size medium. It fit loose. (for the record I "typically" wear a size XL or 16)

Size medium and loose

But this top (below) was a size Large and fit tight. 

Size large and tight

This monstrosity was actually a size 2X. I wanted to try a maxi dress and it was the only one not a small so I tried it. It was SUPER tight and not at all flattering. I don't think my body is made for maxi dresses. 

Size 2x and super super tight

I decided to just try this one on because it's not something I would have picked. It was a size Large and fit nearly perfectly. I didn't buy it because it was just "eh" and I didn't really need something like it in my closet.

Size Large, fit well

 Another "just try it" top. This was a Gap Junior size Large. It almost came home with me. It fit well, I loved the color and I think it was flattering. But I felt a little self-conscious in strapless and I wasn't sure I'd wear it. I'm sort of regretting not buying it but oh well.

Size large, fit well

 I took another picture just to try and decide

 Then I put together an outfit. The yellow was a size XL, the belt was a 3x, the pants were size 16,  and the tank was a large. See, sizes don't always matter.

A crazy mix of sizes

 Not too bad.

Anyway, as you can see, sometimes size is JUST a number especially when thrifting. Some items have been washed and may have shrunk. Brand sizes run different. A lot of things play into it so visit your local thrift store or consignment store and spend some time. Look through several sizes and don't be afraid to try it on! (PS - if you're in Klamath my fave place to shop is Periwinkle!)

Buffalo Chicken and Cauliflower Casserole

On Friday, I was craving some spicy wings and decided to make a buffalo chicken and cauliflower casserole. I found a recipe online and then of course adapted it to stay on plan. It was spicy, tasty, and a great substitute. Here's my version:

Buffalo Cauliflower & Chicken Casserole

Ingredients

1 large head cauliflower, cut into florets

6 tbs. Frank's hot sauce

1 tbs. paprika

2 tbs. garlic powder

1 tbs. freshly ground black pepper

1 1/2 tsp. salt

1 tbsp olive oil

1 1/2 lb. chicken breasts, cut into small cubes

1/3 cup blue cheese crumbles

1/3 cup minced green onion

Preheat oven to 400. Put hot sauce, spices and olive oil in a large bowl and mix. Add cauliflower florets and toss to coat.

Spread cauliflower out in a 9x13 greased baking dish. Bake for 35 minutes, tossing once.

Meanwhile, add chicken to bowl with remaining sauce and seasonings. Toss to coat the meat. When cauliflower is done, remove from oven and scatter chicken on top. Sprinkle with cheese and return to oven. Bake for another 15 minutes.

Scatter with minced green onion.

I'm not a food photographer.
It was yummier than it looks

Like I said, this dish was amazing and I'll be making it again. I served it with a very small salad on the side because I liked the contract between hot and spicy and cool. 

Lemon-Oregano Roasted Chicken

A while back, I pinned a recipe for Roasted Chicken Thighs with Lemon and Oregano. It was easily the picture that attracted me. . . made my mouth water. This weekend I decided to give it a shot. My apologies for not having mouth watering pictures but I just forget to do that. I did have to slightly modify the recipe to stay on plan. Here's my version:

Roasted Chicken Thighs with Lemon and Oregano

Ingredients

• 1 lemon
• 4 large or 8 small boneless, skinless chicken thighs (original recipe called for skin on, I made it with skinless)
• Kosher salt and freshly ground black pepper
• 2 teaspoons olive oil, divided
• 3 sprigs oregano
• 1 tablespoon minced shallot
• 1/2 garlic clove, minced
• 1/8 teaspoon crushed red pepper flakes
• 1/4 cup low-sodium chicken broth (the original recipe called for wine but I didn't have any so I used chicken broth in two steps)
• 1/2 cup low-sodium chicken broth

Directions

• Preheat oven to 425°.
• Very thinly slice half of lemon;discard any seeds.Cut remaining lemon half into 2 wedges. 
• Season chicken thighs with salt and pepper.
• Coat a large room-temperature skillet with 1teaspoon oil. I used my cast-iron skillet. 
• Add chicken.  Place skillet over medium heat and cook, letting chicken brown, and pouring off excess fat to maintain a thin coating in pan,until chicken is cooked halfway through, about 10 minutes. (Note: the original recipe showed a crispy skin, I of course did skinless but my chicken thighs still browned up nicely and gave me the same effect). 
• Scatter half of lemon slices over chicken and half on bottom of skillet (the slices on top of the chicken will soften; those in the skillet will caramelize). 
• Transfer skillet to oven. Roast until chicken is cooked through and lemon slices on bottom of skillet are caramelized,6-8 minutes.
• Transfer chicken pieces and caramelized lemon slices from bottom of skillet to a warm platter.(Leave softened lemon slices in the skillet.)
• Return skillet to medium heat. Add oregano sprigs, shallot, garlic, and red pepper flakes; cook,stirring frequently,until fragrant, about 1 minute.
• Remove skillet from heat. Add 1/4 cup of chicken broth; cook over medium heat until reduced by half,1-2 minutes.
• Add the 1/2 cup of chicken broth; cook until thickened, about3minutes.
• Squeeze 1 lemon wedge over and season sauce with salt, pepper, and juice from remaining lemon wedge, if desired.
• Drizzle with 1 teaspoon olive oil.
• Return chicken to skillet to rewarm.Serve topped with caramelized lemon slices.

Delicious! This was one of my favorite things I've ever made! Served it up with a nice salad and a big glass of ice water. Give it a try - you'll love it. 

And remember, I got this recipe from Bon Appetit - you can view their recipe online. 

Asian Style Turkey Meatballs and Broiled Bok Choy

Last night I decided to find a recipe to use up my extra lean ground turkey breast and stumbled across various recipes for Asian-style Turkey Meatballs. Some had bread crumbs added, some had things that aren't on plan so I improvised. 

My Asian-style Turkey Meatballs

Ingredients

• 1 lb extra lean ground turkey breast
• 1/2 scallion finely chopped
• 1 tbsp fish sauce 
• 1 tsp sesame oil
• 1 tsp soy sauce

Directions:

broiled bok choy

Mix together and form meatballs. You could bake them but I browned them and cooked them in a skillet with 1 1/2 tsp of canola oil. I cooked on medium low until done. After cooking, this equaled 2 green servings. 

Green

Then for the green portion of my meal, I broiled baby bok choy. Just cut the bok choy in half, spray with cooking spray, sprinkle with a bit of salt and broil for 5-7 minutes. Serve. I drizzled a bit of Frank's hot sauce on mine. 

I also served mine with some steamed broccoli to get in my servings of green.

Delicious!

Orange Julius? Yes, Please!

What if I told you that you could have an orange julius and still stay on plan? Well, if you're like me...you'd say hell yeah, sign me up! Well you can....sort of. It's not technically Orange Julius but it's delicious and very close (oh and very simple). . . 

Take the Medifast Orange Blend drink (one of my favorites anyway) and pour the powder in a blender. 

Orange Blend Drink (pour the powder in a blender, don't add water)

Now throw in some ice. However much you like. 

Then instead of water, add a cup of Almond Breeze Unsweetened Vanilla. Delicious! 

Did you know that 1 cup of this counts as 1 condiment?

Blend and drink!

Delicious!! 

To Recap:

1 packet of Orange Blend drink

A handful of ice

1 cup Almond Breeze Unsweetened Vanilla Milk

Blend. Enjoy! 

Remember to count one meal and one condiment:) 

Craving Nuggets

Do you ever just want something breaded? I go through that craving once in a while and lately I've been craving Chicken Nuggets. I make them for the kids occasionally and I prefer to make them from scratch so that I know they're real chicken and not some weird chicken leftover parts.

Until recently, I'll make them nuggets and bake plain ole' chicken breasts for me. Until now...I stumbled across this recipe from Sandy's Kitchen, an excellent resource by the way for lean and green recipes. These nuggets use Medifast Parmesan Puffs as the breading. A bonus - it gives me a chance to use those up as they aren't my favorite thing to eat. I have clients who love them but they're just not my favorite.

Here's the recipe:

Chicken Nuggets
from Sandy's Kitchen

Ingredients:

• 9 oz. raw boneless skinless chicken breast cut into cubes- should yield 6 oz cooked (1 Lean)
• 1 tbsp Frank's Red Hot Wing Sauce (1 Condiment)
• 1 Bag Medifast Parmesan Cheese Puffs (1 Meal)
• 1 tbsp Reduced Fat Grated Parmesan Cheese (1 Condiment)

Optional Dipping Sauce:

• 2 tbsp Hidden Valley Light Ranch Dressing (1 Healthy Fat)
• 1 tsp Frank's Red Hot Wing Sauce (0.33 Condiments)

Directions:

Preheat Oven to 350. Finely crush the Parmesan puffs into a bread-crumb consistency - use food processor or just whack the heck out of the (already opened) bag with something heavy. Mix the Parmesan cheese with the processed Parmesan puffs and pour crumb mixture into a plastic Ziploc bag. Set aside.

Cut Chicken Breast into approximately 1 inch cubes/chunks. Combine chicken with 1 tbsp of Frank's Hot Wing Sauce, tossing until combined. Place the coated chicken (let excess sauce drip off chicken before placing in bag) into the Ziploc bag with the crumb mixture and shake the bag, making sure the chicken is completely coated with the crumbs.

Put the crumb coated chicken cubes onto a baking sheet lined with parchment paper (etc.) and bake for approximately 25-30 minutes. Cooking time will vary depending on your oven, but I used my oven light and kept an eye on them to make sure they didn't burn.

Combine ranch dressing and 1 tsp Frank's Hot Wing Sauce and stir until combined. Serve with chicken bites.

1 Lean Serving with 2.33 Condiments, 1 Healthy Fat, and 1 Meal (Don't forget to add your Greens!)

Let me know if you try them. And remember - Sandy's Kitchen is a great resource. Lots of delicious Lean/Green ideas. Go there now! 

An Easter on Plan - Delicious!

I have always loved the holidays and all the food that goes with it. Meat, potatoes, desserts, dips, chips, butter, and sugar - delicious!

I decided to stay on plan for this Easter. I stayed on plan for Thanksgiving and for Christmas, I didn't see any reason to break that run of good health. Plus I'm SOOOO close to a goal that I just decided mashed potatoes, gravy, desserts, and bread just weren't worth it.

So I searched for delicious recipes and I have to say, I really enjoyed Easter dinner. And as a bonus, after eating, I still felt great. I didn't need a nap or stretchy pants and I didn't have any guilt over eating poorly.

My tip to surviving the holidays on plan....put a little extra effort into those veggies. It'll make your meal feel special.

Lean:
For the lean portion of my meal, I chose turkey breast. I was tempted to do ham or lamb but I decided turkey was the way to go. I could have six ounces.

Green:

Kale Salad

Easter Kale Salad

Ingredients

1 bunch kale - chopped 

1 red pepper - diced

1 tomato - diced

two turkey bacon strips - cooked and chopped

1 spray of olive oil (very little)

salt/pepper to taste

Directions
Lightly spray the kale with the olive oil spray and "massage" it with your hands for 2-3 minutes. I know this sounds silly but it makes all the difference in the world when eating kale raw. It'll turn dark green and look a little wilted - that's when it's perfect. Sprinkle salt and pepper to taste. Add other veggies - toss and refrigerate until ready to eat. 

Optional Lemon/Balsamic Vinaigrette
This is a vinaigrette recipe I use sometimes on my kale salads but I personally think the above salad was also delicious without it. 
2 tbsp lemon juice
a bit of lemon zest
1/4 c balsamic vinegar
salt/pepper to taste 
1 tsp finely chopped shallot
Mix it up, pour it on. Voila!


I also love the fact that Take Shape for Life added mashed potatoes as one of the meals. It allows us to eat mashed potatoes on holidays! Don't forget to subtract it from your 5 replacement meals if you do this. If you haven't tried the mashed potatoes, they're delicious. 

Now for the kids, I made a few things not on plan. Roasted potatoes, Marc's favorite strawberry dessert, and deviled eggs. No one felt deprived. 

Confession:
I ate one "traditional" Easter item. In my family, it's a tradition to have pickled eggs that are pickled in red beet juice. These are by far my favorite Easter treat. You may wrinkle your nose but they are DELICIOUS! I ate just one. 

Hope you had a happy Easter!

7 minutes and 98 lbs

I just ran a half mile.

Those of you who know me may be asking me why.

Simple....to celebrate 98 lbs and 7 minutes.

Travel back with me to Easter 2013 and keep reading - this is my life-changer.

Easter 2013 - My sister was here with her kids. I had a great time visiting but I was truly weary from listening to her weight loss story and if she said Take Shape for Life one more time, I was afraid I might hit her.

At nearly 300 lbs, I wanted to roll my eyes. My sister was already thin and I couldn't fathom why she'd want to lose weight. As she spoke, I wanted to slap her and tell her I would give my right leg to be her size.

I was frustrated and I didn't tell her but as the weekend wore on, I felt worse and worse about myself. It wasn't her fault but by Easter Sunday I'd be taking it out on her - mad, angry, irritated, and over-sensitive.

As if Tara wasn't bad enough, my mom had just started Take Shape for Life. When she arrived, the two of them were high on "TSFL" and I felt fat, out of shape, unattractive, stupid, and like I'd messed up my life. Dramatic? Yes, but that's how I felt.

I was miserable but I just wanted everyone to believe I was ok. More than anything I wanted myself to believe I was ok.

Of course, my weight issues didn't start a year ago. It was an accumulation of over 15 years of fast food or other poor eating choices, inactivity, and trying to convince myself I was ok.

I decided to give Take Shape for Life a chance. I figured I'd give it one month and that would get me "kick-started" and then I'd do my own thing.

My food arrived and I started the program one year ago today! 

It only took 3 days for me to realize how much better I could feel when I fueled my body with nutrients instead of crap. I had energy. I was sleeping better.

At a week, I stepped on the scale and was amazed with the progress.

At a month, I figured out a way to afford the second month.

At two months, the cost of the food felt like an investment in a healthier, happier Heather.

To say I feel amazing would be an understatement!

Today marks my one year anniversary of the program. I woke up this morning wondering what outfit I should wear for my one year comparison photo. What outfit would make me look the thinnest? Which one would make my readers say wow? Pictures are worth a thousand words and trust me....later this week when I post a photo, you'll probably say wow.

But today I celebrate something bigger than the way I look. . .today I celebrate the way I feel!

Energetic. Healthy. Confident. Able. Strong. Capable. In control. Beautiful. 

Crater Lake Today

So to celebrate, I decided to do something active.

It started with a trip to Crater Lake. A high elevation, a bit of hiking.








Something a year ago I wouldn't have considered. I would have come up with every excuse under the sun as to why I couldn't go.

And if I did decide to go, I would have packed some chips, chocolate, probably a soda or two for the drive. And when I returned, I would have rewarded myself with McDonalds.

Eat every 2.5 - 3 hours. Today's choices -
S'more Crunch, Peanut Butter Chewy Bar,
Honey Mustard Pretzel Sticks, and a big giant
bottle of water.

This time, I packed my five "meals" and plenty of water. I didn't miss the chips, the chocolate or the McDonalds. In fact, I was excited that my five meals were so convenient and easy to carry.

I traipsed around, enjoying the fact that I could breathe easier. Marveling at how my joints didn't ache. I didn't feel sluggish. I didn't feel like all the other "fit" people were looking at me.

A slimmer, happier, healthier me. 

I felt great - so thankful for the decisions I've made over the last year.



So when I returned home I decided I wasn't done. My dogs were driving me crazy, ready for a walk. So we headed out for a walk.

I walked a block, then two. And all of a sudden, I wanted to run. I can honestly say I've never had that feeling (that I can remember, maybe when I was a kid??). I decided to run to the next intersection. And then I ran a little longer.

And then I decided to see what I could do.

A half mile it turns out. Not bad for no training, right?

I ran. And as I ran, I filled with pride.

My dog ran with me today. 

I celebrated the dozens of donuts over the past year that I've said no to.
I celebrated all the times I didn't hit the drive through.
I celebrated all the french fries (my previous weakness) I didn't eat.

I celebrated a healthier life.
I celebrated a better me.

I celebrated 98 lbs lost.

Each step while I was running felt like victory.

Every step felt amazing. I could do it!

And when the .5 miles were done, I walked another 1.07 just because I could.

And when I finished, I celebrated again....this time I celebrated 7 minutes.

7 GLORIOUS MINUTES!

A year ago, my fastest pace for a mile was 19.57 minutes and that was if I pushed myself as fast as I possibly could. My legs ached. My shins hurt. My thighs were jello. My fingers were swollen. I pushed for that 19.57 minute mile.

Today I beat that by 7 minutes. I came in at 12.06 minutes per mile.

I don't even care that I ran at a turtle's pace.

I ran.

I celebrate. . .

7 beautiful minutes and 98 lbs! 

I'm so thankful a year ago I made the investment in me.

Slow Cooked Pernil (Puerto Rican Pork)

Several months ago, I pinned a recipe for Skinny Slow Cooked Pernil that sounded amazing! After making it last night, I can say it most definitely was! Visit skinnytaste.com for the original recipe but I'm reposting here for your convenience:

yummy, simple ingredients

Slow Cooked Pernil

Ingredients: 

• 3 lb pork shoulder blade roast, lean, all fat removed
• 4-5 cloves garlic, crushed
• 1 tbsp coarse salt
• 1/2 tsp oregano
• 1/2 tbsp cumin
• 1/4 tsp crushed black pepper
• 3 oranges, juice of (1/2 cup)
• 2 limes, juice of

Directions:

Using a sharp knife, cut slits into the pork and stuff holes with half of the crushed garlic. Combine the remaining ingredients and pour over pork. Place in the ceramic part of the crock pot, cover and refrigerate, turning pork occasionally so the marinade covers all of pork.

Super good!

The next day, remove the crock pot and cook on low, 8 hours.

After 8 hours, remove pork and shred using two forks. Remove liquid from crock pot and add pork back to crock. Add about 1 cup of the liquid back and adjust salt, pepper and cumin (you will probably need to add more). Let it cook another 15-30 minutes.

This was delicious. I served it with avocado, tomatoes, onions, jalapenos (I like it spicy) and cucumbers - oh and the kids liked a sprinkle of cheese and tortilla. Give it a try!

Chicken Cacciatore with Roasted Radishes

Moment of truth - I really dislike chicken. I know it's healthy and blah blah blah but I'd prefer a nice marbled steak. Because I know chicken is a good option, I'm always on the lookout for recipes and this week I decided to attempt a Chicken Cacciatore recipe. 

I scoured Pinterest for the perfect picture and came to this recipe from a blog called Proud Italian Cook. The photos had me hooked! I've never had this so I can't gauge the "authenticity" of this recipe but I can tell you it was AWESOME! To be "on plan" - I did make a few modifications so here is my version:

My Chicken Cacciatore simmering

Chicken Cacciatore

Ingredients

• 6 boneless, skinless chicken breasts (note the original recipe called for whole chicken)
• 8oz. mixed mushrooms, like crimini and shiitake
• 1 onion, diced medium
• 1 small yellow and red pepper, diced medium
• 2 small carrots, peeled and sliced
• 5 garlic cloves, shaved
• pitted kalamata olives, a large handful
• 1 cup chicken broth
• 1 cup chicken broth plus 2 tbsp lime juice (this was my substitute for white wine in the original recipe)
• 1 14 oz. can crushed tomatoes (no sugar added)
• 5 whole tomatoes chopped
• Assorted herbs, parsley, basil, oregano and thyme
• Olive oil
• Salt and pepper

Instructions

• Season chicken with salt, pepper and sprinkled oregano.
• Heat a heavy cast iron skillet, drizzled with olive oil.
• Place chicken in pan and do not move it until it reaches a deep golden brown and it's easy to turn, brown other side for a few minutes. 
• Remove chicken and set aside.
• Add vegetables, garlic, salt and pepper to taste, a few twigs of thyme, saute for 5 minutes.
• Add chicken and lime juice mixture and let it reduce.
• Add chicken broth and tomatoes.
• Toss in 1 teaspoon of salt, pepper and chopped fresh basil.
• Place the chicken back into the pan and sink into the juices.
• Simmer on low uncovered on the stove top for about 45 minutes. (Note: I was in a hurry or I would have simmered this even longer so that the chicken would sort of falls apart. The original recipe said to cook until chicken falls off the bone.)
• Garnish with fresh parsley.

Of course, Proud Italian Cook suggested serving with cooked pasta, polenta or warm crusty bread and we know that's not on plan! I didn't necessarily need any more veggies but I like the feeling of having a "side dish" so I used the opportunity to try another recipe....another Pinterest find of course. Have you ever thought of roasting radishes? Me either - until this recipe crossed my path. I'd say this one is worth trying but it's a little odd. I'd make it again for something different but I don't know that it will end up in my regular rotation.

Roasted Radishes

Ingredients:

My roasted radishes

• 2 bunches radishes, cleaned, trimmed and cut in half lengthwise
• spray with Pam
• 1/2 lemon, juiced
• salt and pepper to taste

Directions:

• Preheat oven to 375°F.
• Place all ingredients into a large mixing bowl and toss together. Spray with Pam. Season with salt and pepper.
• Spread radishes onto a baking sheet and roast for 20 to 25 minutes or until radishes have crisped and browned around the edges and have become almost fork tender.
• Lightly adjust seasonings and finish with lemon zest, if desired. Serve.

Delicious dinner. Give it a try!

Asparagus-Bacon Frittata

Did you know eggs are allowed on the 5&1 plan? There are people who don't and sometimes I forget. The other night I wanted something different and I didn't want to go to the store. I looked through my fridge and found that I had turkey bacon, eggs, asparagus and decided a fritatta sounded delicious. For a "guidelines" I found this recipe on Pinterest. It was DELICIOUS! 

You can follow the link for the original recipe but here's my recipe with edits:

Asparagus Bacon Frittata

• 3-5 slices turkey bacon
• ½ yellow onion, sliced
• 1-2 cloves garlic, chopped finely
• ½-1 lb. asparagus, sliced on the bias
• 5-6 eggs, beaten

To Cook:

• Cook bacon in a large cast iron or oven-safe, nonstick skillet until crispy. Remove from pan and let cool on paper towels.
• Warm a 2 tsp olive oil in skillet and add sliced onion. Keep heat at medium low and let onions cook slowly to get caramelized (about 10 minutes). Stir occasionally.
• When onions are soft, add the chopped garlic and stir. Let cook one minute until garlic is fragrant.
• Add asparagus and turn heat up to medium. Let cook for 5-10 minutes, or until asparagus is cooked to desired doneness.
• Meanwhile, chop your cooled bacon into small strips. Turn on the oven to the broil setting.
• When asparagus is done, stir in chopped bacon. Then pour the eggs over the asparagus mixture and make sure it covers everything evenly.
• Let cook on the stovetop for about 2 minutes, then transfer to the oven (on a middle rack). Cook in oven for 5-10 minutes or until the eggs are cooked through and no longer appear wet on top.
• Remove from oven and serve!

As you can tell from the photo, I did add a bit of low-fat mozzarella to the top near the end of cooking. It was delicious! I served it with a salad and fresh sliced tomatoes! Yum!

What to Do with Wilt-y Salad Mix

I eat a LOT of salad. It's easy, convenient, fast, healthy, and delicious. My favorite is the Earthbound Organics Herb Salad Mix. It has a variety of greens, herbs, and is a great price. I buy it for about $5 for a big giant tub of it.

my favorite salad mix

Buying it in a big tub has a drawback. Occassionally, the mix gets a little "wilty" before I eat it all and so I find myself throwing it out.

Last night, I was faced with throwing out more than half a container. Disappointing on two levels....

First, I haven't gone to the grocery store and so my choices are limited. There goes my plan to have salad - now what?

Second, I really hate throwing something I paid for out.

So I got "creative" - now I'm sure there are those of you who are going to think "duh" but I decided to cook it. DELICIOUS!

First, I took a tsp of olive oil. Added a bit of minced garlic and cooked it until fragrant (about a minute). Added some very thinly sliced onion. Cooked about another 2-3 minutes. Then added about 3 handfuls of the salad mix. Cooked it (tossing it a bit) for about 2 minutes. Put it on a plate and voila - an easy side dish.

Give it a try!

Spring = Asparagus

There are many things I love about Spring but one of them is asparagus. At close to $4/lb the rest of the year, Spring brings prices that are affordable. I recently picked up asparagus for just 99 cents a lb! Of course, I bought an insane amount of it and then have been looking for different ways to use it. Here's a recipe I found recently that is delicious! (Note: medifastcenters.com is a great resource for healthy delicious recipes)

Chicken and Asparagus Salad

Ingredients

• 1 lb raw, boneless, skinless chicken breasts, cut into ½” slices (should yield two 6-oz cooked servings)
• 4 cups field or Italian salad greens
• ½ cup (6 medium or 12 small/thin 5-¼” to 7” spears) asparagus
• ½ cup (4 medium) cherry tomatoes, chopped
• 2 Tbsp Ken’s® Red Wine Vinegar & Olive Oil
• 4 tsp lemon juice
• ¼ tsp salt
• ¼ tsp black pepper
• ¼ tsp Mrs. Dash® Original Garlic & Herb Seasoning Blend

Directions

In a small bowl, whisk together salad dressing, lemon juice, Mrs. Dash®, salt, and black pepper. Trim asparagus ends, but leave the rest whole. Bring pot of water to boil; add asparagus and cook 7-10 minutes or until al dente (tender-crisp). Slice chicken and chop tomatoes; set aside until asparagus is cooked. Drain asparagus, then add, chicken, tomatoes, asparagus, and dressing mixture to pot and cook over medium heat until mixture is warmed through and chicken is no longer pink, about 5-7 minutes. To serve, line plates with 2 cups salad greens; add chicken and asparagus mixture over greens.

Nutritional info: 2 servings, 380 calories, 12 g total fat, 2.5 g sat fat, 145 mg cholesterol, 650 mg sodium, 11 g total carbs, 4 g fiber, 56 g protein

Delicious! Enjoy! 

Emotional Eating Tips

It's been a rough couple of weeks emotionally for me. I won't go into all the particulars but just know that I've had the strongest desire to drown my sorrows in chocolate, cheese, calorie-laden coffees, and whiskey/coke.

It's been a great lesson for me however. With 87 lbs lost and a whole lot of willpower, I really thought I had my emotional eating habit under control....I've totally got this.

Confession: It's taken every tool and trick I can think of to stay on plan. It's not been easy.

Here's my tips:

Remind yourself why you started: Surround yourself with reminders of what you really want. I pulled out my structural tension chart, made a few copies, and keep them around me.

Journal: I write down everything I eat or drink plus post photos of sayings, outfits, or lifestyle events I want to accomplish.

Challenge: I ask myself, "Will I regret not eating this?" when I'm faced with temptation like chocolate, a piece of cake, or a donut.

Substitute: Make healthy comfort foods instead of fat and calorie laden ones. For example, I love potatoes and cheese and dips. Here's a few:

Cheddar Mashed Cauliflower

•             2 medium heads cauliflower, broken into florets

•             1/3 cup 2% milk

•             1 tablespoon minced fresh rosemary

•             1/2 teaspoon salt

•             1 cup (4 ounces) shredded sharp cheddar cheese

In a Dutch oven, bring 1 in. of water to a boil. Add cauliflower; cover and cook for 5-10 minutes or until tender. Drain; return to pan. Mash cauliflower with the milk, rosemary and salt. Stir in cheese until melted.

Parsnip Fries

Be Shallow: It feels noble and "right" to use optimal health and a long life as motivators but sometimes, those just aren't what motivate me. Sometimes I just need to be "shallow" - sometimes it's a cute skirt, the thought of wearing a bikini, the desire to be sexy, or the ability to prove someone wrong that motivates me.

Forgive yourself: Sometimes, I just make the "wrong" decision and it's ok. If I eat a piece of chocolate, I just get over it and get back on plan right then instead of waiting for tomorrow or Monday.

And there you have it...the ways I've stayed on plan. What tips work for you?

Weekend Sabotage

Paula, Stacy, Me and Laurie pose in front of the
Salmon River sign

I woke up this morning with achy joints, a slight headache, a bit of bloating, and some regrets. This weekend marked my annual girls fishing trip. We drive 10-12 hours to arrive in tiny Riggins, Idaho, get up early the next morning, spend the day on a freezing river and attempt to catch fish. We spend the next day exploring this part of Idaho and then drive 10-12 hours back. I look forward to it all year long.


I did not eat well...hence, my regrets. But as I drank my medifast hot cocoa this morning, I couldn't help but feel like I was somewhat victorious over my unhealthy habits. Did I eat a piece of bread, drink a soda, and devour three or four peanut butter fudge bars? Yes I did. And this morning, I regretted it. And I physically feel like I ate crap.

 

The ice on the river had to be broken up for us to fish

But I want to take a moment to look on the bright side. Let's compare....

All of us stalking those steelies! 

In year's past, I would have ate chips in the car on the way. Drank calorie-laden coffees all the way there. When we stopped for lunch, I would have had a burger and fries. I would have drank several vodka drinks mixed with sodas. I would have eaten a plate full of Laurie's mom's peanut butter fudge bars. I would have eaten lots of sandwiches (i.e. lots of bread). I would have eaten breakfast, lunch, dinner, and snacks snacks snacks.






Now let's talk about this year....I had one calorie laden coffee drink. A small one on the way home. I chose water or coffee mixed with my medifast hot cocoa. I did have two cans of soda mixed with whipped cream vodka. But only two. I ate two small handfuls of wasabi peas instead of chips (not sure it's a better choice but they're HOT and I couldn't eat as many lol). I ate a salad at lunch on the way there, a bowl of french onion soup at lunch the day we went to McCall, and I stayed on plan for my dinners. On the way home, I splurged on a mini blizzard at Dairy Queen.

The canyon where we fish...beautiful

Did I make all the right choices? No. But I didn't completely blow it either. And more importantly, this morning, I'm right back on plan. I'm not waiting until Monday. It starts again now.

I'd call that progress!

Just a Number

I'm rather quick to tell anyone who is interested that I've lost 85 lbs and went from a size 3XL or 24 to a size XL or 16/14. I'm really proud of my accomplishment and I know that I've made tremendous progress.

Then why is it that a number can throw me into a funk? If I know everything in my closet is a size XL or 16 at the biggest, why should I get depressed when something fits that is gorgeous and beautiful and looks stunning on but is a size 2x or bigger? Sheesh Heather, get it together....it's just a number!

I've lost 20 inches off my waist. 13 or 14 inches off my bust. 18 inches off my hips. The size of the clothing doesn't really matter.

So I'm trying to get over it. At my big event next Saturday, I'll be rocking two gorgeous gowns....(yes, two...I've lost 85 lbs and I deserve to feel amazing:)) One is a size 14 the other is a size 4x. Yes, you read that correctly.....a 4x. I didn't even wear a 4x when I was 300 lbs.

Five Lifestyle Events

I'm working on my 12 week health transformation...which actually sounds a little deceiving. I believe my health transformation will last a lifetime. But I honestly love getting the emails daily with little exercises and things to think about. It's helped me stay on track during a crazy, busy, stressful week. One of the exercises in the 12 Week Health Transformation was to pick five lifestyle events that you'd like to experience. These could be as large as hiking the Appalachian Trail or as everyday as playing touch football with your kids. I'll tell you mine if you tell me yours. Mine were: 

• Climb Mt. McLoughlin 

• Complete five 5Ks and one 10K this summer 

• Ride bikes with Nate on a regular basis

• Hike The Narrows in Zion National Park and 

• Practice yoga on a regular basis. 

Ok, your turn....tell me in a comment what lifestyle events you want to experience. If you want to learn more about the health transformation, send me a message. 

Amazing Fried Rice Recipe

I'm always on the lookout for yummy recipes and a while back, I pinned this Cauliflower Fried Rice Recipe. With everything in my pantry and fridge, I decided to attempt it.

It was DELICIOUS! Seriously, even if you think you hate cauliflower....you must try this.

Cauliflower Fried Rice 

Ingredients:

• 1 head cauliflower
• 5 slices thick cut bacon, chopped (Uncured Organic Bacon for Strict Paleo)
• 1 lb. organic chicken breast, sliced into thin pieces
• 3 eggs, beaten
• 1 Tb. freshly grated ginger
• 3 cloves minced garlic
• 1 bunch green onions, chopped, greens and whites separated
• 1 cup shredded carrots, roughly chopped
• 1 cup frozen peas
• 1/3 cup chopped thai basil or cilantro
• 1-3 Tb. soy sauce 
• 1 tsp. sriracha or chile paste
• Lime wedges for serving
• Coconut oil for frying

Directions:

1. Chop the bacon, chicken and veggies so you can work quickly once you start cooking. Cut the cauliflower into florets and place in the food processor. Pulse until it roughly resembles rice.
2. Heat a large wok (or skillet) over medium heat. Place a rimmed dish to the side of the wok as a holding dish. Add the bacon to the skillet and fry until brown and crispy. Remove with a slotted spoon and place in the dish.
3. Add the eggs to the skillet and quickly scramble. Use your spoon to break into small pieces, then move to the holding dish. If needed add a small amount of oil to the wok. Turn the heat to high and add the chicken, white onion pieces, ginger and garlic. Stir fry until the chicken is just barely cooked through, then add the carrots and cook another minute. Use a slotted spoon to transfer to the holding dish.
4. Now add the cauliflower "rice" to the wok. Stir fry for 3-5 minutes until soft, but still firm. Add all the cooked ingredients back to the wok, along with the frozen peas, soy sauce to taste, and chile paste. Toss and cook until the peas are warmed through, then toss in the green onion tops and basil. Serve warm with lime wedges.

Copied from A Spicy Perspective

A Health Transformation in 2014

Last year, I made the bold and daring decision to not set any weight loss goals on New Year's Day. Nearly 18 years of unsuccessful resolutions had left me feeling like a failure as my weight continued to climb. It started with a goal of losing 20 lbs, then 30 lbs, and eventually, I needed to lose more than 100 lbs before I could be considered healthy weight.

I had no energy. I went to work each day and returned home to make dinner and sit on the couch. My life consisted largely of work, television, and more work. I'd force some motivation at times - to throw a fantastic birthday party for one of my beautiful sons or put together a fantastic event at work - but then I'd spend days drained and worn out while I recuperated.

My body was fueled by junk and I felt it. Head aches, body aches, and indigestion were a daily occurrence. I had started to accept them as the norm.

My closet was filled with clothing I hated. My inner fashionista was buried. The days of loving clothes shopping and fun fashion had disappeared. I dressed to hide. I dressed to blend in.

I was forgetting how to dream. I accepted my life as it was even though I was unhappy. As I felt incapable of controlling my weight, other things began to fail. I was terrible at managing my money. My dreams of finishing college seemed unattainable. My relationships were less than healthy. I didn't like me.

Photos from the beginning

I knew something had to give and I needed to focus on losing some weight. Mid-year, I started Take Shape for Life with a goal of losing 30 lbs. My first reaction was to my increased energy levels. By day three, I had energy and lots of it. By the end of the first week, I'd lost weight. By the end of the first month, I was amazed. The weight was coming off!

I began to realize just how terrible I'd felt - physically, emotionally, and spiritually. As the pounds dropped, my spirits lifted. I have around 50 lbs left to lose but my life is starting to balance.

Minus 80 lbs

I've now lost 80 lbs and my life is being transformed - physically, emotionally, and spiritually.

I have energy.
I'm spending more time with those that I love and less time with the television.
I'm dreaming.
My finances are back in control.
I started back to school.
I love clothes again.
I'm looking pretty good!

A comparison before and during - 50 lbs left to go!

With this blog, I'll share recipes, tips, and stories of inspiration. Please follow along. And if you want to learn more about the program, just let me know!