The Sun Is Out!

The sun is out here in Middle Georgia.  I am thankful the the much needed rain, but happy to see the sun again after several days of cloudy, wet weather.  I am definitely a sunshine kinda girl.

Made a reservation today for cruise with girlfriends Trish and Roberta for next January.  That is the time of year here that is cold, cold and more cold and I am ready to escape.  We got a Great Deal on Royal Caribbean's Independence of the Seas and we are all excited to be getting away for some girl time!

Do you have girlfriends you love to travel with?  Time passes quickly ladies, and you need to do it now!  Don't put it off.  I am looking forward to that lovely sunset on the seas again and sharing time with two really special ladies whom I love.

I am going to have to be "good" and get back on track to lose a few more pounds before January.  I love the 17 Day Diet and it seems to work really well for me.  Today I am cooking again, fresh asparagus ( I love the fresh summer veggies ) and grilled chicken and sliced fresh tomatoes (locally grown of course!).  I eat lots of Greek Yogurt, FAGE seems to be the best out there and mixed with sliced fresh fruit and a little Truvia, it tastes like a smooth ice cream..Yummo!

I am also headed to the pool this afternoon...can't lose weight without a little exercise!  I love water in any form so the pool is the best option for me, but treadmills, stairclimbers and even free weights can all help in the quest.  I may be sixty-five but I am going to keep going like I am thirty-five for as long as I can.

Just finished up my last article for LongRidge Writers School and got it in the mail.  I'll be happy to get my diploma, and now I need to get busy submitting to all those magazines out there who just can't wait to publish my stuff! LOL  Well, folks, have a great day and smile.

God Bless Peace, Love and JOY

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Before the McMuffin!

That lovely sandwich you see there is a Bacon, Lettuce and Tomato Sandwich!  Yummo!  This morning while at Denny's for breakfast, I had a craving for a BLT with a fried egg on it.  It always takes me back about 40 years when I eat one of these.  At my second job in Washington, D.C. back in 1967, I worked downtown on 17th and K streets.  I lived about 40 miles out of town, and it always seemed too early for breakfast when I rose to dress and leave for work.  I was extremely happy there was a tiny deli type shop on one of the floors of the building where I worked.  I was happy because, if I timed it just right I could get there in just enough time to have a BLT on whole wheat with a hard fried egg and a cup of hot coffee before starting work each day.

I have good memories of those days.  I was young and healthy and really enjoyed those sandwiches.  It just seemed to get my day off to a great start.  Those were the days before the McMuffin!  Now, I don't have anything against the McMuffin per se, but it just isn't the same as a perfectly made BLT with nice fresh tomatoes, lettuce and crispy bacon and that freshly fried egg...sigh.  I didn't have to count calories back in those days.  The BLT is actually the second most popular sandwich in the USA!  I was kind of worried about the calories in the sandwich, but after checking it out I was surprised to find if made on whole grain bread, it only has about 180 calories, compared to the egg McMuffin which has about 300!

That sounds like a pretty good argument for keeping my BLT habit alive and well.  Fast food has been the downfall of the American diet.  Much of the obesity problems we are experiencing in this country today can be attributed to the fast food/drive thru experience.  So, if you would like to be more healthy and have less calories, yet have a delicious way to start the day - start it with a BLT.  Cook some bacon ahead and have it in the fridge for quick access.  Toast a couple slices of nice whole grain bread.  Slice a fresh tomato and pull off a piece of lettuce...there ya go...you can even have a "little" mayo and some salt and pepper and still be under 200 calories for all.  It is satisfying, healthy and will give you just the get up and go you need to start a perfect day.  Ah, for the days before the Egg McMuffin!

Grilled It!

It was a beautiful day to grill outside today, and the Salmon I took out of the fridge was perfectly suited for a trip to the grill.

I always choose to grill salmon with the skin on.  It is much easier to handle that way, doesn't break up so easily and the skin adds oil and flavor to the meat.

Today I chose to sprinkle it with a little Old Bay Seafood Seasoning, a little Garlic Salt and some Pepper.  Oil your grill plates BEFORE placing the salmon on the HOT grill.

Close the lid and check on the salmon fillets after about five minutes.  You may turn it ONCE if you wish to have grill marks on the top of the salmon, but do it carefully as you do not want to over cook the fish or to have it break up.

To keep your carbohydrates in check serve with grilled or oven roasted asparagus and a side salad.
You will be regaining that bikini figure before you know it!

Amount per serving
Calories 281	Calories from Fat 113

Hide Daily Values

% Daily Value*

Total Fat 13g		20%
	Saturated Fat 2g	10%
	Polyunsaturated Fat 5g
	Monounsaturated Fat 4g
Cholesterol 109mg		36%
Sodium 87mg		4%
Total Carbohydrates 0g		0%
Protein 39g

Vitamin A	2%	Vitamin C	0%
Calcium	2%	Iron	9%
Thiamin	30%	Riboflavin	44%
Niacin	78%	Pantothenic Acid	33%
Vitamin B6	81%	Vitamin B12	105%
Potassium	28%	Phosphorus	40%
Magnesium	14%	Zinc	8%
Copper	25%		%
* Percent Daily Values are based on a 2,000 calorie diet.

 I can hardly wait until I get back to the Gulf and try this with some Redfish or Wahoo or Grouper! Yummo....fish is soooooo good for you.

God Bless....Peace-Love and Joy

Think Thin!

It's a beautiful Autumn Day here in Middle Georgia! I am still working on the 17 Day Diet...to the tune of a 49 pound weight loss. I have slowed down a bit, but stressful circumstances have played a role in that.

This week, after a trip to the scales, my hubby decided to join me in the weight loss quest. Yay! He is, of course, allowed quite a few more calories than I am, but his biggest problem in the past has been portion control. This week he made me his Portion Control Master! In addition to portion control, I am showing him how to make a few small changes that can make a huge difference in the total caloric intake for a day.

Fortunately, Kevin loves vegetables and salad. Unfortunately, he also loves to glop on a ton of Ceasar Dressing - 160 Calories in 2 TBSP - he probably uses six! So, in an effort to change the 480 calorie addition to a very low calorie vegetable salad, I made the following recipe to top his salad...he loved it! An exchange of only 150 calories total....served over finely chopped romaine lettuce it is a healthful and delicious alternative.

Try this today ... if you like you can spice it up with a bit of spicy creole seasoning...

Here is the recipe which serves TWO

1 small Haas Avocado (make sure it is soft and ripe, it makes the dressing creamy)
finely chopped
1 medium tomato, finely chopped
6 Tablespoons finely chopped sweet onion
6 Tablespoons Fresh Lime Juice or you may use Bottled Key Lime Juice
1/4 teaspoon salt (or to taste)
1/4 teaspoon black pepper
1 Medium head romaine lettuce, finely sliced

Chop all ingredients and mix thoroughly..allow to sit for at least 10 minutes before placing it atop the lettuce...serve immediately.

I will let you know how my sweetie is progressing on his diet as we continue down the healthy trail!

French Dip and Family Time

It's funny sometimes...when you are on a diet you are always trying to figure out what has the LEAST calories on the menu. I got a surprise today at McAllisters. Last time I was there I ordered the Savannah Chopped Salad. Little did I know that the thing, although I must confess it is quite delicious, had about 600 calories!!! Yipes.

So, today I did a little research before I headed to McAllister's to meet my daughter for supper. Surprisingly, the item on the menu with the least calories turned out to be the French Dip Sandwich...only 433 for the whole sandwich and dip...and I only ate 1/2 for approximately 215 calories...and gave the cup of Chili that came with it to Lucy. It was delicious and guilt free!

I am working hard to lose 20 more pounds and then it will be maintenance time. It will be easy to maintain this time, because I have changed my way of relating to food as a whole. I want my family to be proud of me and I want to set an example for them. I enjoy our family time so much, even if it is a quick meal at McAllisters or an ice cream cone at McDonalds!


FRENCH ONION SOUP

(First I am giving you the formal recipe, followed by a very simplified, but equally delicious version)

Ingredients

* 1/2 cup unsalted butter
* 4 onions, sliced
* 2 garlic cloves, chopped
* 2 bay leaves
* 2 fresh thyme sprigs
* Kosher salt and freshly ground black pepper
* 1 cup red wine, about 1/2 bottle
* 3 heaping tablespoons all-purpose flour
* 2 quarts beef broth
* 1 baguette, sliced
* 1/2 pound grated Gruyere

Directions

Melt the stick of butter in a large pot over medium heat. Add the onions, garlic, bay leaves, thyme, and salt and pepper and cook until the onions are very soft and caramelized, about 25 minutes. Add the wine, bring to a boil, reduce the heat and simmer until the wine has evaporated and the onions are dry, about 5 minutes. Discard the bay leaves and thyme sprigs. Dust the onions with the flour and give them a stir. Turn the heat down to medium low so the flour doesn't burn, and cook for 10 minutes to cook out the raw flour taste. Now add the beef broth, bring the soup back to a simmer, and cook for 10 minutes. Season, to taste, with salt and pepper.

When you're ready to eat, preheat the broiler. Arrange the baguette slices on a baking sheet in a single layer. Sprinkle the slices with the Gruyere and broil until bubbly and golden brown, 3 to 5 minutes.

Ladle the soup in bowls and float several of the Gruyere croutons on top.

Alternative method: Ladle the soup into bowls, top each with A slices of bread and top with cheese. Put the bowls into the oven to toast the bread and melt the cheese.


SIMPLE VERSION

IN FOUR OVEN PROOF BOWLS .... toast four slices of bread and cut into tiny cubes.
Divide equally between the four bowls...Saute two large sweet onions in a small amount of oil until carmelized...again divide between four bowls...add a good quality prepared beef broth to each bowl and top with a slice of swiss or gruyere cheese. Heat in oven until hot, and cheese is melted and bubbly.

Nutrition Facts
Serving Size 1 cup

Amount Per Serving
Calories from Fat 149
Calories 369

% Daily Values*
Total Fat 16.53g 25%
Saturated Fat 7.657g 38%
Polyunsaturated Fat 1.366g
Monounsaturated Fat 6.507g
Cholesterol 36mg 12%
Sodium 930mg 39%
Potassium 369mg
Total Carbohydrate 39.33g 13%
Dietary Fiber 2.9g 12%
Sugars 3.57g
Protein 15.91g

Vitamin A 0% Vitamin C 5%
Calcium 34% Iron 11%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18

I Love Fresh Market and Mannheim Steamroller

I made a quick pass through The Fresh Market in Macon today. I just love that place. Oh yeah, sometimes it can be a little pricey, but it all depends on what you want.

If you want the highest quality organic fruits and vegetables south of Atlanta, hit the Fresh Market on Vineville Ave. Today I bought fresh, crispy radish, broccoli, celery, strawberries and peaches....I came home and made a lovely platter with a yogurt dipping sauce.

Later I will have some fresh strawberries. Fresh Market also sells fine meats, seafood and Deli items. They stock gourmet items in the canned, frozen and dairy areas. They also have some fabulous desserts. My 95 year old friend and my husband love the sweets (which I must avoid if I want to continue on the 17 Day Diet), so today I purchased them four Red Velvet Cupcakes...

Aren't they lovely? And taste?!? OMG..to die for.

I also decided to make some Weight Watchers Style Vegetable Soup for myself tonight in an effort to avoid eating those lovely cupcakes! I am still doing well on the 17 Day Diet, but had an "off" day yesterday. My stress level exceeded my ability to cope and I fell off the wagon. That doesn't mean the diet is over, just a blip on the horizon and back at it. I have lost 48 pounds and I really want to lose another twenty or so...I can do this!

I have learned to fill in most of the time when I am stressed by doing other things than eating. Listening to great music is one way I find very satisfying. Mannheim Steamroller has just come out with a new Album for Christmas..and we are downloading it today. I find their music exciting one minute and calming the next...it is uplifting and pleasing to the ear. If you haven't listened to at least one Mannheim Steamroller "Fresh Aire" album, you need to check it out. The artistry is amazing.

I am also "visualizing" our upcoming trip to Okaloosa Island in November. The calming and incredible beauty I have seen there brings peace to my spirit.

Last night was a rough one for me as a caregiver, as I was up every two hours all night. Aaaauuuggh. I haven't had a chance for a nap today as Lucy had a hair appointment, we picked up lunch, then off to the eye doctors and fitting for new glasses. After that a quick stop at Kohl's and then to Precision Collision to get the estimate on my auto repair. I still can't believe I was the victim of a "hit and run" at McDonalds on Zebulon Road in Macon. I sure hope they catch that lunatic!

We arrived home this afternoon just in time to avoid the stormy weather. I was told there was some pretty severe hail scattered around out there this evening. After unloading the car, made veggie soup, vegetable platter, fixed dinner for Lucy and now, finally have time to sit down a minute! Whew! What happened to the day?

Tomorrow won't be much better. Physical Therapist arrives at 9 AM, Funeral to attend at 11 AM and Lucy's Orthopedist appointment at 12:15. It will be another quick one.

We are going to the Georgia National Fair sometime this weekend to walk around and visit with my hubby, Kevin, who is demonstrating wood carving both Saturday and Sunday again this year. Hardwood-Designs.net is his web site if you would like to check out his work. It is really nice!

Well, I really haven't had time to think about a great recipe today, so look me up tomorrow, and I promise I will have something special for you!

God Bless

Being a Winner and Losing It!

Okay! Things have been crazy to say the least around here for the last two months! But, I refuse to let anything or anyone get in the way of my 17 Day Diet Plan. And guess what? It's working! I have lost 44 pounds now and am aiming for another 20 to 25 by Christmas.

Sometimes it is easy to get in a rut and feel sorry for yourself and give in to temptations. I will confess to having a few rough days, but in spite of a few "slips" I have stayed true to the plan. If you do have a day where things just get really off course, don't beat yourself up about it. Get Back On Track. One day does not a failure make. The thing to remember is that no DIET ever really works for the long term. You must make the lifestyle changes necessary to maintain the weight loss.

One tip which works for a lot of people is to have a NOW picture of when you start the course....

like this one 44 pounds ago...yikes, and a picture of perhaps your former "skinny self" if you have one! But be sure to keep taking progress pictures, because rewarding your progress is important.

Also, please don't reward yourself with FOOD! That is the problem. We need to learn to eat to live and not live to eat! I really understand this, because I LOVE LOVE LOVE to cook, and enjoy watching people enjoy my "food art". You can still enjoy your food, and still enjoy your favorite "treats". Sometimes it is just a matter of adjusting the "amount" of a favorite food. You can also modify a lot of your recipes to make them delicious but much lighter. I will give you a "light" recipe today. Although I am not currently on the Weight Watchers Program, I have used many of their recipes. They do have some great cookbooks. My only problem with Weight Watchers is all that points counting and tracking. I have found that the 17 Day Diet is a much simpler plan which will make the lifestyle change toward healthy weight easier to maintain.

My eye surgery has slowed my progress a little because I haven't been able to attend my water aerobics class. Very soon I will be back in the water, and the pounds will begin to fall off more quickly again. Like it or not people, exercise is important not only in weight loss, but in maintaining a totally healthy lifestyle, lowering your blood pressure, maintaining bone strength and just feeling better about life. Those endorphins are great things! So MOVE IT, MOVE IT, MOVE IT! Let me know how you are doing.

LIGHT RECIPE OF THE DAY

This is a recipe even the kids will love!
You may use "grounds" (soy protein or seiten) in this recipe to cut even more calories and fat...and it will still be great!

SERVES 6

8 ounces uncooked penne pasta (or other tubular type pasta of your choice)
Cooking spray
1 pound ground sirloin (or turkey, "grounds" or chicken)
1 TBSP olive oil (yes, it's good for you!)
1 1/2 cups chopped onion
5 garlic cloves, minced (it is also very good for you)
3/4 teaspoon sea salt
1 TBSP all-purpose flour
2 cups fat free milk or soy milk
1 (14.5 ounce) can diced tomatoes, drained
1/2 cup (4 ounces) 1/3 less fat cream cheese
1 (3 ounce) package fat free cream cheese
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
2 TBSP chopped fresh flat-leaf parsley (you can use Fresh Basil also)

1. Preheat Broiler
2. Cook pasta according to package directions, omitting salt or fat. Drain
3. Heat a large skillet over medium high heat. Coat pan with cooking spray. Add ground meat to pan; saute 5 minutes or until browned, stirring to crumble. (For "Grounds" this step will be much shorter). Remove meat from pan; drain. Wipe pan clean with paper towels. Add oil to pan and swirl to coat. Add onion; saute 4 minutes stirring occasionally. Add garlic, saute 1 minute, stirring constantly. Add beef back to pan and sprinkle with salt. Add flour; cook 1 minute stirring frequently. Stir in milk, tomatoes, and cream cheeses stirring until smooth; bring to a simmer. Cook 2 minutes or until thoroughly heated. Stir in pasta.
4. Spoon pasta mixture into a 13 x 9 inch broiler safe baking dish coated with cooking spray. Sprinkle mozzarella (and you may add a bit of Parmesan if you like) evenly over the top. BROIL about 4 minutes or until golden...sprinkle with parsley.

Calories: 431 per serving.

Serve with a Garden Salad for the perfect Fall meal....it is delicious!

Live to Eat or Eat to Live?

I am continuing my journey on the 17 Day Diet with great success. I have lost a total of 40 pounds now since beginning this new lifestyle change, and am feeling terrific!
I just took a bunch of clothes to a neighbor to donate to the Mission that are now too big for me.

A big part of this transformation has been in just changing small daily habits and sticking to them. Greek yogurt and fruit have become a part of my daily ritual, as well as lots of lean protein. Oh, I still have some "good" carbs now and then, but I am much more careful about the portions and quality of those carbohydrates I do consume.

I was in the office of my lady friend's cardiologist this week when a couple came in and both signed in to see the doctor. They were probably about my age. The big and I do mean BIG difference between them us though was weight. Both the husband and wife had to be at least 150 pounds overweight. Oh my gosh, I felt so badly for them. I wondered if they each could shed that weight if they would have to be seeing a heart doctor. Can you imagine how much work it is for your heart to carry around that much extra weight?

I thought about how much better I am feeling without the 40 pounds I have lost already. I am more motivated than ever to get off another 30.

So, if you haven't already checked into The 17 Day Diet, do! It is a great way to get rid of those extra pounds and add years to your life.

Now get moving, walking, bike riding, swimming, and do it. You won't be sorry.

Let me know how you are doing.

HEALTHY RECIPE OF THE DAY

4 Tilapia fillets
2 sliced tomatoes, thin slices
1 TBSP dried basil
1 medium onion, sliced thinly
1 fresh lemon

On foil covered broiler pan, place sliced tomatoes (sprinkled with the basil), with thin slice of onion on top of each, place tilapia over onion and tomato slices and squeeze a little lemon juice on each fillet. Salt and pepper to taste.

Broil just until flaky...
Serve with tossed salad and baked potato for a light summer meal. Enjoy!

The 17 Day Diet

This picture was taken about 6 years ago, when I was weighing i at about what I would like to weigh now. I am working on it!

Still sticking like glue to the 17 Day Diet Plan...37 pounds gone and about 27 to go.
If you haven't gotten this book yet, you need to have a look see. I actually went to Barnes & Noble and read part of it before I bought it that day. I was so impressed with the science in it. It isn't a "fad" diet. It is nutritionally sound and easy to follow.

I am enjoying delicious meals, not feeling hungry and feeling well and healthy. Exercise is not "pushed" but encouraged. 17 minutes twice a day. Anyone can do this diet, and anyone can lose weight this way.

I enjoy the protein I am allowed, but it is not really a "low carb" diet....nothing like Adkins, which I felt was terribly unhealthy.
Fat is limited, but not eliminated. You will not feel hungry or deprived on this plan.

So come and join me in this quest to lose weight and be healthy. I will keep you posted as to my progress, and you can contact me with questions and your progress too!

Good Health and Happy Eating!

Before and After

Like many of you out there, I have battled with my weight for so many years I have lost count. I have clothes in every size under the heavens, and I am sick and tired of "growing out of" those things I love!

So, May 22nd 2011 I began a new program in an effort to finally and once and for all get rid of the weight and keep it off. Believe me, I have tried everything from Weight Watchers (which works as long as you NEVER go off the program) to HCG shots and everything in between. All of them worked to a degree, but only a real lifestyle change is going to make the weight go away and stay away.

Finally, I seem to have landed on a life changing program which is sensible, easy to follow and really will be a change of habits for me. It is called THE SEVENTEEN DAY DIET by Dr. Mike Moreno. Now, as an RN, I have seen many doctors recommend diets, and their knowledge of nutrition is less than stellar. They just didn't focus on that much in Medical School. Dr. Moreno seems to have done the research however, and I immediately found his book and diet plan intriguing.

As I said above, I started on the plan on May 22nd. I lost nearly 20 pounds in the first seventeen days! The hardest time period of the diet. I made up my mind before I started that I could do ANYTHING for 17 days. I have continued to follow the next cycle and have now lost a total of 35 pounds, feel great, and am getting into some of those great clothes I love. My skin is looking great, and everything in my body just seems to be working better. I have only had to do about 17 minutes a day of exercise to get this far. I will be stating back to water aerobics as soon as the temperature drops a bit, and I am sure that this combined with the diet will take care of the next 28 pounds. I want to reach my goal by Thanksgiving. NO, not so I can eat whatever I want. I just need a date to focus on and that seems reasonable.

I have a picture of me when I was at the weight I like to be...I look at it every day, and when I reach my goal in November, I will take another and post it for all to see. Do you need to lose a little or a lot of weight? Then perhaps you should check out THE 17 DAY DIET!! It works.