So I’ve made a few recipe videos for you! Jenny Craig has so many recipes on its website and I thought it would be fun to go through them and show you how to make a few. The first video is about making a healthier version of pumpkin pie. I know my family enjoys pumpkin pie throughout the holidays! Here it is! Be sure to comment and let me know what you think!

Comment Here!

It can be tough to stick with water at a party or after a long week of work. So what do you do? Well, one strategy is to plan ahead and instead of denying yourself a drink, make a smart choice about what to have. EatingWell Magazine put out a great article that taste tests light beers. Here are the results (I like Michelob Ultra Amber, myself):

*Nutrition information for 12-ounce bottle | ABV = alcohol by volume

Michelob ULTRA Amber
ABV 5.0%
114 calories
3.7 grams carbohydrate
Dark golden color and malty, sweet flavor.

Redhook Ale Brewery Slim Chance
ABV 3.9%
125 calories
8.7 grams carbohydrate
Refreshing and light.

Sam Adams Light
ABV 4.0%
119 calories
9.6 grams carbohydrate
Crisp, malty and smooth.

Shipyard Light
ABV 3.9%
97 calories
7.4 grams carbohydrate
Nicely balanced beer was the most mild of the batch.

New Belgium Brewing Skinny Dip
ABV 4.2%
110 calories
7 grams carbohydrate
Bright golden color and delicious citrus notes.

Comment Here!

Pitfalls versus Pavement Movement

Choosing to be Pitiful versus Powerful (note I said CHOOSING)

There are some inevitable PITFALLS on this journey. The 2 major pitfalls that I have come up with:

1. Pit of Innocence
This is when from seemingly “out of no where” it’s a struggle to be on program. We have unexpected repairs to our homes that require a lot of money, something happens to the car and we get off schedule, someone we love is possibly ill and we find ourselves “waiting” and very uneasy, bad weather causes severe traffic delays, a child gets sick and our sleep is interrupted, someone is rude to us for no apparent reason, we find ourselves around “toxic” people or “energy vampires” and we can feel ourselves getting frustrated, etc. Bottom line we didn’t cause any of it but for some reason we ALLOW ourselves to fall into a “pit” of now debating whether we should stay on our program or not. We start saying “this is too hard with all I have going on”.

2. Pit of Pity
I’ve noticed in myself that if I’m not careful that when I fall into the “pit of innocence” I will stay there by focusing on that LONG inevitable list in life of things I CANNOT and DO NOT CONTROL. There is nothing that’ll guarantee frustration and pity faster than focusing on changing someone else or trying to police people’s behavior. We start wallowing and asking questions that’ll keep us stuck like, “Why do they act like that? Why does this always happen to me? Why is life so hard?” Even if you did have an answer to these useless questions, they wouldn’t move us out of the pity. The thing about a pit is that the ground isn’t solid….the more we stay in it the deeper we sink and the majority of the time our own self talk is the primary culprit to keeping us in pity. The good news about that is that it can change.

So my challenge this week as I prepare to fly out is to go from the Pit to the Pavement and to choose to be Powerful versus Pitiful. I’ve heard from Joyce Meyer that it’s a CHOICE…you can be POWERFUL or you can be PITIFUL but you CANNOT be both.
How to get on the PAVEMENT and regain POWER?

1. PAVEMENT MOVEMENT

• Focus on all that I have complete control over
• Have a plan AND stick to the plan
• Develop a tough/no matter what mindset. This is what I have chosen to do because I want this for myself
• 100% JATTNE is non-negotiable. I will not allow myself to debate whether I’ll do my program today. I don’t negotiate other important areas of my life like taking a shower or brushing my teeth daily and I’m adding my program to my list of “non-negotiables”.

2. POWER

• I will own my power today and not willingly give it away to other people because of how they think, feel, or what they say. No one is holding me at gun point to eat and so I will not lie to myself and blame anyone for deviating from my plan other than myself. I OWN my eating program.
• I will not let anyone else’s actions make me behave in a way that doesn’t support my ultimate goals
• I will celebrate every choice I make that supports my goals and direct any pity to powerful thoughts about how great I feel taking exceptional care of myself

So ……that’s my challenge as I prepare to travel for the next 4 days, and I offer it to you. We all will inevitably face the temptation of the pit, the strong pull of pity, BUT we can choose to stay on the pavement and to own our power. That’s the challenge for me….anyone else ready for some serious pavement movement and power? Then let’s do this…..

Hope

Comment Here!

We all could use a heart-healthy diet, but sometimes finding tasty recipes that are also great for your heart is challenging. Well here is a super tasty salmon recipe you can try tonight! The omega-3 fatty acids may actually lower the risk of, heart attacks and stroke.

Salmon on a Bed of Leeks

1 bunch leeks (3 to 4)
2 tsps butter or margarine
½ cup dry white wine or vermouth
2 8-oz salmon fillets
Salt and pepper to taste
2 Tbls grated Gruyère cheese

Trim green tops and root ends from leeks; slit vertically into quarters, leaving 1/3 inch intact at root end. Separate sections and wash under cold running water; drain well. In 10-inch sauté pan, melt butter over medium heat. Add leeks and cook 2 to 3 minutes, stirring often, until leeks are wilted. Stir in wine, arrange salmon on leeks, sprinkle with salt and pepper. Reduce heat to low, cover and cook 5 minutes. Sprinkle cheese over salmon; cover and cook another 3 to 5 minutes or until salmon is opaque around edges and firm, and cheese is melted. Transfer to warm dinner plate with broad spatula and serve immediately.

Yield: 4 servings. Per serving: 286 calories, 14 grams fat

Comment Here!

Hello July!!!! My goodness, I have seen the temperature rise and rise and rise these past couple weeks. Of course, the ice cream trucks of the world are booming with business. But before you run out your front door like a kid, think about all of the tasty, diet friendly frozen-treats you can make at home! This recipe from EatingWell Magazine is fantastic and takes advantage of fresh summer fruit. Give it a try and let me know what you think!

Makes about 10 (3-ounce) freezer pops

ACTIVE TIME: 10 minutes

TOTAL TIME: 6 hours 10 minutes

EASE OF PREPARATION: Easy

3 3/4 cups chopped seedless watermelon
2 tablespoons lime juice
1-2 tablespoons sugar
1 cup fresh blueberries

1. Puree watermelon, lime juice and sugar to taste in a food processor or blender until smooth.
2. Divide blueberries among freezer-pop molds. Top with the watermelon mixture. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding.

NUTRITION INFORMATION: Per serving: 29 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 8 g carbohydrate; 0 g protein; 1 g fiber; 1 mg sodium; 79 mg potassium.

Comment Here!

This day was full of so much, I struggle to even know where to begin. I started my workday at 7am and as I sit here, it is 11:40pm and I’ve just gotten home. It was a long day for sure, but not really atypical for me. But, I had a food meltdown today. I went home for my Mother’s 60^th birthday and my Dad and I took her out to dinner. We had a good time, but I could tell my Mom had a little sadness in her eyes. I asked her how she was feeling and she said it was hard to accept that she had fewer days ahead than she had behind. I put on a strong face as I listened to her but I was breaking inside. I’m an only child and losing my parents is a thought that has traumatized me since I was a child. I’ve always had this knowing that no two people could love me as much as my parents. I also always envisioned that as my parents grew older I would have children before they passed away. In my mind having children of my own would push me to move on without my parents. As I’ve shared on here, my dream to have my own biological child ended in tragedy in 2007 when my son’s heart stopped and I had to carry him for 8 months after. It just brought all of the pain, loss, disappointment, and anxiety back. I felt extremely vulnerable and exposed. I didn’t want to breakdown in front of my parents but I was breaking. I know that was the back drop of the emotional explosion that came later in the day.

By 2pm I was worn out from the weight of the “happy face”. You know, the face we all put on at work no matter how we’re feeling, all because we’re at work and it just wouldn’t be appropriate to show our true feelings. So we go all day behind these worn happy faces answering “fine” when people ask us how we’re doing. Lying to ourselves and lying to others as we suck it up and do what’s necessary. I was sick of the mask. Just about that time I got a call with a request to do more work. I felt done. I ended up stopping at a convenience store on my way back home and I got donuts, another pastry, peanut butter, white wonder bread, and I inhaled almost all of it before I became “conscious” again. I hate these moments. It’s like they happen and I can see myself doing it, but seemingly don’t have the control to stop it. So after my three hour drive in the car full of junk food, I came home and started scanning the Jenny Craig forum and that’s when I realized I had to help myself. I can’t expect people to read my mind. I was struggling, and yet on every call I sounded upbeat. Every time someone asked me how I was doing I said a quick “fine”. It was time for my truth. So I called my center, and as always, that got me thinking straight again. By this time it was 5:30 and I had a two hour break before I had to continue working tonight. Instead of an even more severe pity party and even more empty calories, I took the rest of the junk food to the trashcan outside. I have been known to dig stuff out of my clean inside the house trash cans, so for me a permanent end to this binge meant permanent destruction of all I had purchased. As I reasoned things out on the phone with the Jenny Craig Center Director I could feel myself becoming aware again. So instead of my two hour break being sad, I filled it with a three mile jog and a plan to have steamed veggies and a salad at my 8pm dinner with co-workers.

So I sit here now….very tired, very worn emotionally, very drained but also very empowered. I have realized something new on this hump day. Valleys can be shallow.

Here we go…. Hope.

Comment Here!

With summer in full swing, it’s nice to get out of the house to enjoy a nice meal with your family and friends. My three (yes, three!) sisters visited me last week and we enjoyed several picnics, one in Mt. Tabor park (pictured left). Now, you might automatically start thinking about pasta salad and potato chips, but you can really do a lot more for your taste buds when enjoying the outdoors!

Picnic food can be simple or extravagant. I personally enjoy keeping it on the simple side so I can appreciate my surroundings and company.  By simple I mean fresh and easy to prepare! I go to the market, preferably a farmers market, and buy in season fruit, a loaf of fresh artisan bread, salad mix, a couple wedges of fancy cheese, and a rotisserie chicken. All of these foods burst with flavor and fill you up more than you might think.  Go heavier on the fruit and salad, keep your cheese sampling light, and you have a very balanced and healthy meal! On top of that, you can really take advantage of the location and take a walk or hike in the area for some exercise.

What are your favorite picnic spots and foods? Have you had one yet this year?

Comment Here!

Today was very challenging. My day started at 5:30am in the hotel gym on the elliptical for one hour and I felt really pumped . . . but then it was followed by a full breakfast buffet at my business meeting. The buffet included sausage, bacon, eggs, French toast…the list goes on and on. But at the end of the table was the coffee station where I found hot water to add to my Jenny Craig Maple Oatmeal and a fruit tray. So with the hot water and some honeydew melon I sat down in the midst of pork station with my Jenny Craig complete meal. I had brought some string cheese, but I guess the hot weather was too much for it because the end was green. YUCK. I felt like the forces were against me, but I composed myself and realized once again that sometimes life happens. No need to dive head first into the French toast.

Lunch at this meeting included a buffet of hamburgers, pizza, Philly cheese steaks, pepperoni pizza, and Italian ice for dessert. But once again at the end I found cut up slices of tomatoes along with lettuce that I combined to make a giant salad to go along with my Jenny Craig Fajita Chicken Salad Kit. I felt really proud of myself.

Thankfully dinner was a “free” night, which in my business means you can do what you want and not have to have a marathon group dinner. I went to the mall and headed straight to Bath & Body Works where for five bucks I got a nice shower gel and lotion as a reward. In the past, after traveling for what will be my 19^th day this month I would’ve just binged at the food court to try to drown my fatigue - but no more. I treated myself to a dinner at a place in the mall where I could create my own salad. So I enjoyed a giant salad with grilled chicken, and had a wheat roll and two bottles of water to go. Even with all of my fatigue and anxious feelings to be home and not in a hotel, I came as close as I think you can come to being on program. I did have two bags of baked chips. I’m not perfect but who said I had to be? Okay….until post weigh in.

Hope

Comment Here!

Unfortunately, it seems you are going to have to make a choice. Although one drink a day has been deemed heart healthy, that doesn’t translate well when you are trying to lose weight. We understand by now that weight loss comes down to calories in vs calories out. But alcohol is metabolized differently than other foods and drinks.

Where normal foods and beverages take time to be broken down and digested in your stomach, alcohol moves to the front of the line and is metabolized first. This means that the liver must first work to process the alcohol, and the carbohydrates and fats are then transformed to stored body fat. Ugh.

Of course after you have enjoyed a drink….or two….or three…..your inhibitions seem to melt away. This may help to relax you, but it makes it a lot harder to stick your weight loss plan!

So next time you are jonesin’ for a drink, think twice and chose wisely.

Comment Here!

This chart from Eating Well magazine takes all of the guess work out of how long to marinate and grill your food! It has everything from salmon, tofu, to pork chops!

Grilling is a great way to take advantage of the nice weather and keep your kitchen cool. There are tons of recipes for great marinades and spice rubs to make sure that even though you are eating healthy, you are eating great tasting food.

Comment Here!