Monday, August 4, 2014

Time to update the Blog... sorry I know it's been forever, my laptop crashed and I just don't seem to get on my actual computer very often. As always a lot of my recipe credit goes to Sandy's Kitchen Adventures.  Today was weigh n day, I've lost 26.4 pounds!!!! That was 4 additional pounds for week 5! I've got a lot of recipes to add and pictures, so here goes...

Sometimes you need a little red meat in your life. We both loved this Cola braised pot roast, It was tender and perfect.  I choose to cook it in the crock pot instead of the oven.  HOWEVER, it doesn't compare to my Mississippi Roast!  I'm going t have to find a way to make that recipe in a healthy way. 

Cola-Braised Pot Roast
Slightly adapted from The Food Network Emeril Lagasse

1 lb 13 oz pounds boneless chuck roast - yields 20 oz cooked (4 Lean)
3/4 teaspoon kosher salt (3 Condiments)
3/4 teaspoon freshly ground black pepper (1-1/2 Condiments)
1/2 tsp garlic powder (2 Condiments)
1/2 tsp dried rosemary leaves (1/2 Condiment)
1 tsp olive oil * See Note Below (1 Condiment)
1 cup low-sodium canned beef broth (1 Condiment) 
6 ounces Coke Zero
2 teaspoons tomato paste (2 Condiments) 

Combine salt, pepper, garlic powder and rosemary. Season the roast well on all sides with the spice combination. Heat a frying pan over high heat and add the oil. When the oil is hot, add the roast and cook until very well browned on all sides, 10 to 12 minutes. Remove the roast and set aside. Add the beef stock and cola to the pan and bring to a boil, scraping the bottom of the pan with a wooden spoon to release any browned bits. Add the tomato paste and stir to blend. Add the roast back to the pan. The liquid should be about 1/2 way up the sides of the roast. Cover the frying pan with a lid. Bring the liquid to a boil. Continue cooking the roast over low heat (enough to still have a slight boil) for about 3 hours. Turn the roast over every hour, adding extra water if necessary to keep the liquid level at about 1/3 up the sides of the roast. Roast is done when the meat is fork-tender. Mine was done in about 3 hours. When the meat is fork-tender, remove the roast from the oven and carefully transfer the roast to a serving platter. Cover loosely to keep warm. Skim the fat from gravy and serve with pot roast.

4 Servings with 1 Lean and 2.75 Condiments per Serving

*Nutrition Support confirmed that you are able to use a healthy fat as a condiment when choosing from the lean category which doesn't require a healthy fat. This would consist of whole eggs, 5 oz of beef, pork, dark meat poultry, etc.

This lean and green came from Carl's Jr.  It's a grilled chicken salad with low fat balsamic vinaigrette dressing.  My only complaint was that there wasn't a lot of meat in it. 

Garlic shrimp with broccoli and yellow squash.  Neither of us loved this one, but it was my own fault.  I didn't cook the vegetables long enough 

Family Night at the Training Table, it was my first time going there, but they made this amazing citrus ceaser  salad that I added grilled chicken.  Ohhhh MY!  I could eat this salad every single day! 

Roy's mission did a surprise mission reunion for their mission president. There was so much good food!  Pizza, pasta salads, lava cake... I went with a plan and just picked up this grilled chicken salad at Walmart on our way!  I even had my fist coke zero so I could feel like I was cheating a little bit. 

This was soooooo good!  If you love curry you will enjoy this recipe.  IT's curried cauliflower and curried chicken. The recipe is only for the cauliflower, bit I just did the same to the chicken. 

Curry Roasted Cauliflower

6 cups raw cauliflower cut into bite-sized florets or one medium head of cauliflower - should yield 4 1/2 cups cooked (9 Greens)
1 tbsp melted coconut oil or olive oil (3 Healthy Fats)
1 tsp curry powder (2 Condiments)
1/2 tsp smoked paprika (1 Condiment)
1/2 tsp garlic salt (2 Condiments)


Preheat oven to 425 degrees.
Line a baking pan with non-stick aluminum foil.
If using coconut oil, you can use the microwave to melt it. Microwave for 15 seconds and then stir. Microwave for 15 more seconds and stir. It took me only 30 seconds to melt it but it would depend on your microwave.

Combine oil and cauliflower florets in a gallon size Ziploc bag and shake the bag until combined. Try to make sure all the florets are coated with oil. Then put the curry powder, smoked paprika and garlic salt in a small bowl and stir until combined. Pour the spice mixture over the cauliflower florets and shake the bag until all the pieces are coated with the spice mixture.

Spread the cauliflower florets on prepared pan lined with non-stick aluminum foil.
Bake for about 25 minutes; stirring halfway through.

One Serving: 1 1/2 cups

3 Servings with 3 Greens, 1.7 Condiments, and 1 Healthy Fat per Serving

I enjoyed breaking up my lean and green and having eggs and salsa with my Medifast Chocolate chip pancakes.  Below, I  had some sauteed zucchini that evening as a warm delightful treat after a long day at work. 

Date night!!!!  Olive Garden grilled chicken Caesar!  YUM! 

Another Grilled Chicken Caesar Salad , this time at Denny's... also YUM!  I'm begging to think we eat out to much....


Taco's with iceberg lettuce as the shell.... This is for sure one of my favorites!  This one is a staple in our house! Recipes can be found


I made amazing Orange chicken and broccoli.  I overcooked the chicken a little, but the taste was amazing!   My husband the other day said, I"m getting really tired of squash.  I don't know what to do about that because there are only about 4 vegetables the man will eat.  Also, I LOVE squash!  So I guess I"m going to have to get more creative with my greens. 

Orange Chicken

1 can diet orange soda
2 tablespoon soy sauce (6 Condiments)
1 tablespoon teriyaki sauce (3 Condiments)
1/2 teaspoon crushed red pepper (1 Condiment)
1 cloves garlic, minced (1 Condiment)
1/4 tsp ginger (1/2 Condiment)
36 oz raw, boneless, skinless chicken breasts - should yield 24 oz cooked (4 Lean)

Put ingredients except for chicken in gallon size Ziploc bag, mix well. Pierce chicken breasts several times with fork, put into bag and marinade several hours. Take out and bake, broil, or grill. Toss out marinade.

4 Servings with 1 Lean and 3 Condiments per Serving (Still need 1 Healthy Fat)


The top left picture is the day before I started this journey.  The bottom left is two weeks in and the right picture is 5 weeks in!  I'm looking good! Not that I didn't look good before...

Tuesday, July 22, 2014

Time to blog!!!!  So this week I lost another 4.4 lb.  19.2 lb. total!  I reached my first goal, which was to fit into my XL lab coat with it buttoning all the way down!  My next goal is to be able to sit with it buttoned and get my gloves out of my pocket! It's not far behind! Everyone at work keeps telling me I need to get new scrubs because mine are falling off me now.  It feels good!

A lot of people have been asking about my spaghetti squash casserole recipe so without further ado...

Mock Savory Kugel (Spaghetti Squash)
Slightly adapted from Diabetic Living Online

3 cups Spaghetti Squash, cooked (6 Greens)
1/2 cup Egg Beaters (1/4 Lean)
3/4 cup or 3 oz 2% Reduced Fat Cheddar Cheese, divided (3/4 Lean)
1/4 tsp Garlic Powder (1 Condiment)
1/4 tsp Onion Powder (1/2 Condiment)
1/8 tsp Salt (1/2 Condiment)
Dash of Pepper

Cook spaghetti squash by microwave or by oven. Here is a spaghetti squash tutorial if you never made spaghetti squash before using the microwave. You can also bake it by slicing the squash in half lengthwise; remove seeds and strings. Place both halves, cut side down, in a shallow baking pan and bake about 30 minutes until tender at 350 degrees. Cool slightly. Use a fork to scrape all the flesh out of the spaghetti squash. Place squash flesh in a large bowl. Measure 3 cups or 465 grams of spaghetti squash and place in a medium bowl. Reserve the rest for another use.

Preheat oven to 375 degrees. Spray a casserole dish with non stick cooking spray. Combine all ingredients in a medium bowl, except 1/4 cup or 1 oz of cheese. Stir until mixed thoroughly. Pour contents into prepared casserole dish. Bake for 25 minutes. Add remaining cheese to the top of casserole. Bake for an additional 10 minutes. Let set for 15 minutes. Serve warm. Don't forget to add 1/2 of a lean to complete your lean and green meal such as 3.5 oz of fish or shrimp, 3 oz of chicken or 2.5 oz of beef or pork!
2 Servings with 1/2 Lean, all your Greens, and 1 Condiment per serving

*Note: If you do not want to add cheese, then you will need to add 7/8 of a lean to your lean and green meal. Examples are 6.12 oz of fish or shrimp, 5.25 oz of chicken, or 4.37 oz of beef or pork.
Last night Roy and I went to Red Lobster for dinner.  I was faced with a bit of a predicament because what was on the dining out guide list was no longer on the menu.  So, I made an educated decision and got the shrimp scampi, broccoli and a side salad.  My coach was very proud of me!  But in all truth I almost ordered the coconut shrimp and cheated  on my diet.  I'm proud of me too! 

I took my two week pictures, not to big of a difference in appearance, but definitely a difference in the way I feel!  


I made some savory spicy chicken.  I cooked the chicken in the frying pan with 1 T. Canola oil, seasoned with seasoning salt and garlic powder and green chilies!  Very yummy!  With a side of leftover spaghetti squash casserole.  

Friday, July 18, 2014

Okay.... today I have been Starving... like ravenously hungry.  It's the only time i have felt that way in the three weeks I've been doing TSFL.  The only difference I have been able to find to my routine is that I started my woman cycle today.  (TMI?)  LOL!  Other then the hunger feeling today I'm feeling awesome!  My coach told me today that we are going to be getting popcorn as one of the optional snacks to purchase from TSFL.  I'm so excited about this because that's my go to snack!

(recipe in picture is doubled)
Tonight I concurred my first spaghetti squash and made chicken lo mein.  The recipe is as follows! 

6 oz. chicken = 1 lean
1 T. canola oil = 1 healthy fat
1/2 c. broccoli = 1 green
1 c. spaghetti squash = 2 greens
1 clove garlic, diced = 1 condiment
2 tsp. light soy sauce = 2 condiments

Heat pan with oil on medium heat.  When hot add garlic and sate until golden brown.  Add chicken and cook through.  Add broccoli and allow to cook to tender, but still crisp. Add soy sauce and combing.  add spaghetti squash and combing.  Heat through and serve!  YUM! 

If you need a good spaghetti squash tutorial you can find one here!

Monday, July 14, 2014

I feel really motivated today!  I started the work out portion on my journey.  I started with some functional flexibility and didn't over due it my first day.  I also made a delicious tacos!  This time I used iceberg lettuce as my taco shell!


It was very very good!  I got the idea from
but I used the TSFL taco recipe which is as follows....


5 oz. ground turkey (lean)
2 t. taco seasoning
1 T. water
2 c. lettuce
1/2 c. tomatoes (diced)
1 T.  salsa

Brown turkey meat in a pan, add water and taco seasoning.  I also don't like tomatoes, so I always sub substitute those with something else... I added black olives and homemade ranch dressing to this! 
This counts for 1 serving lean, 3 condiments, 1 serving healthy fat and 3 greens. 

Sunday, July 13, 2014

I have been lacking a bit with posting on my blog, sorry about that.  The last few days have been easy but hard.  I've been having a lot of cravings for junk.  One of my favorite treats is popcorn.  Buttery, salty delicious popcorn.   I've been wanting that like crazy.  So much infarct that I've been super  moody.  


I have developed quite the love for cauliflower!  So yummy!  I love food in general, so having to censor myself on what I eat has been so hard. Tonight I made baked chicken and cauliflower.  My husband, being the naughty man that he is, brought home free 7/11 slushies today.  Banana, my favorite flavor. I was proud of myself, tho I did take a sip, i took it over to the sink and flushed it down the drain.  


Saturday was our running day.  We normally do this kind of thing on Friday, but we have been sick in our house this week, so Saturday our cupboards were empty and we needed to go replenish.  For lunch we stopped at Wendy's and I double and triple checked  the dining our guide and ordered a wonderful spicy chicken ceaser salad.  Apparently I ordered the wrong thing because my coach, not so nicely in my opinion, stated that i needed to get the grilled chicken.  I don't know why this upset me so much.  I'm doing really well with this change, but I've been steaming about it for two days now.  I'm even thinking about changing coaches.  juvinial and stupid, I know.  I would rather change coaches and go with someone I feel really cares about me and my success with this then sticking around and giving up all together because I don't appreciate the way she communicates with me.  I originally went with someone I didn't know because I wanted to feel uncensored, but I'm feeling nothing but censored... So I don't know what I'll do yet.  


Tonight I made the buffalo shrimp, again, I don't have a grill so I cooked it on the stove.  I really like all the recipes on Sandy's Kitchen website, she has a lot of awesome dishes, however I wasn't crazy about this one.  It had a good kick to it, but tasted really salty.  Roy wasn't a fan either, however we will keep the firecracker shrimp recipe.  We both loved that one!  

Thursday, July 10, 2014

Since day 4 everything has been going smooth!  I haven't felt hungry and drinking all the water is getting easier even though I'm still running to the bathroom like mad.


Fire Cracker Shrimp. 
11.2 ounces raw, peeled shrimp - should yield 7 oz cooked (1 Lean)
2 tbsp Walden Farms Apricot Preserves (2 Condiments)
1 tsp lite soy sauce (1/2 Condiment)
1/4 tsp crushed red pepper flakes (1/2 Condiment)
1 tsp canola oil (1 Healthy Fat)

Place apricot preserves in a small bowl and microwave for 20 to 30 seconds until partially melted.  
Add soy sauce, red pepper flakes and oil to the melted apricot preserves; stirring until combined.
Thread shrimp on a metal or soaked wooden skewer.
Brush sauce on both sides of shrimp. (I let the shrimp marinate in the sauce for about an hour in the fridge before grilling).
Grill, uncovered, over medium heat for 2 to 3 minutes on each side.

1 Serving with 1 Lean (7 oz of cooked shrimp), 3 Condiments, and 1 Healthy Fat (need 1 more Healthy Fat)

I don't own a grill right now, so I pan cooked it.  Roy and I both LOVED it!  and you should defiantly try this recipe out! The greens were sauteed zucchini.  

Tuesday, July 8, 2014

Day  8:  I've already had a lot of people asking me about "this program" you are on!  It's been really fun telling them about it!   I think quite a few people will join in once they see the success that comes with it!  I don't think my weight loss is noticeable to others yet, but I'm seeing it in myself already. In my face, the way my scrubs and lab coat are fitting me!  It's all very exciting. I learned the hard way tonight that my food needs to be made fresh.  I originally thought that I would make Sunday night my food prep night for the week.  However, I ate a salad tonight that had set in my fridge for a week and the chicken tasted old and my spinach leaves were soggy and not crisp :(  I'll just have to prepare the night before or the day of depending on when I have the time to do it.

Baked chicken seasoned with salt and pepper, 1 cup spinach and 1/2 cup green pepper with the homemade ranch dressing! Would have been delightful if it were fresh.  ;)

My coach Chantel sent me a recipe today for Faux Potato Salad made with Cauliflower.  I made it tonight and I couldn't resist taking a little bite!  Lets just say I'm excited for my lean and green tomorrow!  I may have it for breakfast! LOL!  The link is The recipe is....

Faux Potato Salad

1 1/2 cup cauliflower, cooked (3 Greens)
2 cooked hard boiled eggs, peeled and chopped (2/3 Lean)
1/2 cup 2% Greek plain yogurt (1/3 Lean)
2 tsp Dijon mustard (2 Condiments)
1/8 tsp salt (.5 Condiments)
dash of pepper
2 pickle spears, chopped (1 Snack)

Chop cooked cauliflower into small florets. Place in a medium sized bowl.
Add eggs and pickles.

In another small bowl, combine yogurt, Dijon mustard, salt and pepper.
Add to the cauliflower mixture and toss to coat.
Refrigerate until serving.

The entire dish is:
1 Lean, 3 Greens, 3 Condiments and 1 Snack

Or you could divide the salad into 3 equal portions and get:
1/3 Lean (need 2/3 Lean), 1 Green (need 2 Greens), 1 Condiment and 1/3 Snack

Monday, July 7, 2014

Recipe for homemade salad dressing

1 pkg. Hidden Valley Buttermilk Ranch Dressing
1 cup. Butter milk
1 Cup fat free plain Greek yogurt!

Day six and seven have been smooth! The TSFL food is tasting better to me and where at the beginning I found it hard to fit in 5 extra meals a day I am now finding myself being hungry and ready to eat every 2 to 3 hours!  


I really enjoyed the turkey taco salad and Roy is always down for tacos so I made that again!  It just has so many awesome flavors and my family can eat tacos and I don't feel like I'm missing out on anything. 

I found these low carb chicken enhancers in the cheese isle at the store.  they are Kraft Fresh Takes. They are mostly shake and bake ideas to add flavor to your chicken or pork.  etc.  Full of flavor!  So tonight was Chicken Parmesan with three servings of broccoli!  We both loved it! 

Friday, July 4, 2014

Today was really hard.   I LOVE, LOVE, LOVE, LOVE the 4th of July, it's one of my favorite holidays! Growing up the 4th of July always meant family reunion at my Papaw's river camp and slow cooked BBQ on the pit.  Papaw's special recipe of course.  There was BBQ'd Boston butt, chicken, ribs..... OH, those ribs! and that's not mentioning all the side dishes!  The 4th of July was meant for  lots and lots of food and family!  
On top of missing my family, and my Papaw Paul, I wasn't able to gorge myself with delicious BBQ this fourth of July.  My first thought as I woke up this morning was "this is going to be hard."  but gratefully my very first e-mail of the morning was from my awesome coach Chantel!  It was an e-mail saying Happy Independence day and about declaring my independence from obesity and poor health.  SO, as I got into the shower this morning I used something called the Secret.  (If you have never heard of the secret you should look into it.)  I imagined myself one year from now 100 lbs. less then I weigh right now.  I imagined my body, my clothes, my smile and I made the choice to declare my independence! That wasn't the end of my struggle today though.  Thankfully my wonderful husband was able to talk me out of and take me out of a situation that involved ham fried rice and egg rolls... lol.  

Tonight's dinner was one cup romaine lettuce and one cup spinach with 1/2 cup cucumber.  Topped with 5oz. cooked ground turkey breast. (99% lean).  Served with homemade salad dressing and 5 green olives and 1tbl. salsa!  Yum Yum! 

Thursday, July 3, 2014

Day 4:  NO HEADACHE TODAY!!!!!  It's the first day since I've started that my head hasn't been killing me.  Sugar detox is hard stuff....  I have been feeling more hungry today.  My boss brought in bagels for everyone, that was super difficult.  I avoided the break room all day because it smelt like carbs, butter and happiness.... I can't help feeling like I'm missing out today.  
Roy and I really enjoy going out to eat, We have decided that me being on a life style change wouldn't keep us from date night and courting each other as husband and wife.  We went to Applebees and I got their shrimp and spinach half salad with no dressing.  It was really good, but again I felt like I was missing out as I watched him eat his fish and chips.  It will get better as my body continues to adjust.  I have to keep reminding myself that I can have whatever I want, that I'm making a choice to eat healthy things.  
Day 3:  I keep hearing the first three days are the hardest.  THIS one day three was the worst by far.  I still wasn't feeling hungry, but my headache was so intense I would classify it as a migraine.  It hurt so bad my teeth hurt and my stomach was rolling, I almost threw up on three different occasions.  If every day on this diet was like day three I would give up on being healthy. LOL! 
The hot chocolate is one of my favorite meals.  A tip for it tho, don't make it per instructions on packet. I did the first time and it was lumpy and weird, this time I heated my water first and then mixed in the packet at it was much better! 
This picture looks a lot like dog food to me, but it was actually really tasty.  It was Ground turkey meat cooked with green peppers, and zucchini and yellow squash. I used ketchup as my optional condiment. 

Tuesday, July 1, 2014

Day 2:  Lean and Green meal for today is 6 oz. baked chicken flavored with salt and pepper.  On a bed of 1 cup Spinach and 1 cup romaine lettuce with 1/2 cup green peppers.I also added 1 tbl. spicy buffalo low carb dressing.  YUM YUM YUM! Maybe it was the red plate but I couldn't eat it fast enough.

Day two has been a little harder... I'm not feeling hungry but I developed a headache around 8 p.m. last night and it's still going strong today.  I'm not sure if it's a sinus headache or a detox headache.  I'm positive my body is saying "what are you doing to me?" I woke up around 2 a,m. last night very hungry.  It took me a little while to fall back asleep, but I fell asleep excited to continue on this path! I discovered today that drinking the water was a little harder, I'm going to need to get some sugar free flavoring to help with that :)  I also LOVED the peanut butter crunch bar.  I think the crunch bars are by far my favorite of the meal replacements so far.  I'll have to make sure I have plenty of them on hand!
 My before pictures!  Starting out this journey at 260 pounds and easily the biggest I have ever been.  I love my body, I always have, but it's time to take control of my health!
Day one is going great! I haven't felt hungry at all. The worst part of the day is running to the bathroom every 15 minutes from all the water I'm drinking.  I'm not a big fan of the Medifast pizza bites, though they are edible. I got a really bad headache around 8:00 p.m. I don't think it's from the program, just a tension headache.  Tonight's lean and green was 6 oz of stove cooked chicken with salt and pepper to taste on a bed of 1 cup yellow squash and 1/2 cup zucchini squash sated in 1 tsp. of trans fat free margarine.  I LOVE SQUASH, I will probably cook with it a lot since it's one of very few  vegetables that Roy will also eat. Very Yummy! I read in Dr. A's book that eating in a well lit room and with blue plates will help curb appetite!  Good thing I have a lot of blue plates :)

Sunday, June 29, 2014

The First Thing

The First thing you need to know when you decide to loose weight is that EVERYONE and their dog has unsolicited advice on what you need to do to have success.  I'm grateful that I spent months talking to my health coach before jumping in and making this decision public.  I already had a game plan for success and the last thing any smart unhealthy person will do is take weight loss advice from someone who hasn't had success keeping weight off themselves.  This is for a NEW healthy me, not the yo-yo dieting that most people do and that has sucked me in before.

Sunday, June 22, 2014

A New Journey!

I'm about to embark on a new journey in my life.... one of health!  When I was in 4th grade I weighed 180 pounds.  For about 6 months of my life I lived with my grandparents as my family transitioned through a move from Arizona to Kentucky. I was in 4th grade at the time and I have a memory of stepping on a scale in my grandmothers bathroom and thinking I was fat as the scale read 180.  As I grew up I became more and more comfortable as the "fat" kid.  I embraced it, I made it SEXY!  I am still comfortable as a bigger woman!  The skinniest I have ever been was 175 pounds.  I returned from my mission in Idaho in 2005 at 175 lbs. with great pride at having lost 70 pounds. The boys noticed! I loved it!  In the course of the past 10 years I have steadily gained about 7 pounds a year for a grand total of 260 pounds.  I weigh 260 pounds....
Weirdly I'm okay with that number in a way most woman wouldn't be, but then I've always been big! I don't turn off the lights to make love to my husband, I'm not ashamed or shy about my body. I would still be okay with this weight if it wasn't effecting my life and my health.
 In the last year my weight has been effecting me being able to get pregnant.  I've learned in the last couple of years that I have a thyroid condition and PCOS.  Both things could be more manageable if I managed my weight better.   I've also noticed a difference in the way that I feel.  It's hard for me to get out of bed or off the couch.  My feet, knees and back hurt all the time and I am ALWAYS, always always tired and irritable because I don't sleep well.  ENTER TSFL!
I have five people that I know. Three friends and two of their spouses who have done this program called Take Shape For Life (a.k.a. Medifast).  The have all five of them had amazing success on this program.  They have all lost large amounts of weight and transitioned back into normal life and kept it off!  Its a program meant to help you loose weight, and teach you how to make better informed health choices.  SO, on Friday I put my first order in and I'm about to begin this journey of a healthy life!  I couldn't be more excited!!!!   I'm not looking to be skinny, just healthy! I am looking to feel better and have less pain!