Motivational Letters and Recipes

21 06, 2019

Why am I not losing weight?

2019-06-21T10:03:05-04:00June 21st, 2019|Motivational Letters|

This is a refrain we hear often. First off we must define ‘weight’. Is it just the number on the scale, or are you losing body fat and your shape is changing? This is a good thing, even if the scale does not move much. However, if it is true lack of progress, then we have to look at many factors. Most often, we are eating more than we think. There is often a disconnect between what we think we are eating, and the amounts of extra cream in our coffee or snacks that we tend to forget. Often, even [...]

21 06, 2019

Deviled Eggs with Smoked Salmon and Dill

2019-06-21T09:41:37-04:00June 21st, 2019|Recipes|

Recipe courtesy of 'The Looneyspoons Collection' Ingredients: 8 eggs, hard boiled and peeled ¼ cup minced smoked salmon 2 tbsp mayonnaise 1 tbsp freshly squeezed lemon juice 1 tbsp mustard 1 tbsp fresh minced dill, or ½ tsp dried ¼ tsp each salt, freshly ground black pepper and hot pepper sauce Pinch paprika for garnish (optional) Method: o For perfectly hard boiled eggs, place the eggs in a single layer in a large saucepan then add cold water to cover eggs by 1 inch. Bring to a boil over high heat. Remove the saucepan immediately from the heat, cover and [...]

14 06, 2019

It’s Only an Effort ‘til It Becomes a Routine

2019-06-14T12:04:27-04:00June 14th, 2019|Motivational Letters|

This was a quote from a website I was looking at, and the words rang true in my mind. When we embark on a weight loss journey everything seems an effort; from writing our food down to planning meals, to the worry of failing, and how we will handle unexpected events. Many times I have been told "it’s easy for you;" I'm never sure how anyone could even imagine that. Although one person may be a different size than another, it doesn't mean they don't think of food, or stop documenting their intake or have supposedly high metabolism to allow [...]

14 06, 2019

Steak Salad with Dijon Balsamic Dressing

2019-06-14T12:00:50-04:00June 14th, 2019|Recipes|

Ingredients: FOR THE DIJON BALSAMIC DRESSING AND MARINADE ⅓ cup extra virgin olive oil 3 tablespoons balsamic vinegar 1 teaspoon lemon juice ½ tablespoon dijon mustard ½ teaspoon dried oregano ½ teaspoon dried thyme Salt and fresh ground pepper, to taste FOR THE STEAK 2 (4-ounces each) top sirloin steaks 2 tablespoons butter 1 clove garlic, smashed FOR THE SALAD 6 cups packed torn romaine lettuce or mixed baby greens ½ cup thinly sliced red onions 1 whole avocado, thinly sliced 2 cups halved cherry tomatoes 1 whole cucumber, washed, dried, and cut into cubes ½ cup crumbled feta, blue [...]

7 06, 2019

Saying NO

2019-06-07T08:40:21-04:00June 7th, 2019|Motivational Letters|

Today I was impressed with a gentleman who has been losing weight, and has been very diligent about not giving in to summertime temptations. He acknowledged the fact that denying himself ice cream and cupcakes at his son's birthday wasn't easy, but he realizes he must change habits otherwise he will re-gain his weight just as he has done on every other diet he has tried. However, it was the matter of fact, yet succinct, way in which he stated the obvious that intrigued me: "You know, it's really not hard to say to someone, ‘You go ahead and have [...]

7 06, 2019

Lemon Herb Salmon Patties

2019-06-07T08:08:40-04:00June 7th, 2019|Recipes|

Ingredients: 1lb raw salmon, skin removed (or use drained canned salmon) 1 egg + 1 egg white, lightly beaten 1 cup almond flour ¼ cup chopped fresh parsley ¼ cup chopped fresh basil ¼ red or yellow onion, finely diced (as tiny as possible!) 2 cloves of garlic, minced ¼ tsp dried marjoram ¼ tsp onion powder Juice of 1 lemon Salt and pepper • If you are using fresh salmon, put it in a food processor, and pulse until it’s evenly ground and starting to be sticky. If using canned salmon, drain well. • Combine all the remaining ingredients [...]

31 05, 2019

Pressure to Eat

2019-05-31T12:48:33-04:00May 31st, 2019|Motivational Letters|

We are moving towards a season where there will be more invitations to eat. Whether you have company coming over or you're invited to a party, visiting with friends or relatives puts excessive pressure on you to eat more than you what you had planned. Remember that if you tend to feel pressure to eat more than planned, try to work out exactly what makes you feel this way. Are you concerned that people will be offended if you do no eat everything you are offered, or that you will draw attention to yourself if you do not eat as [...]

31 05, 2019

Tasty Chicken Marinades

2019-05-31T08:05:30-04:00May 31st, 2019|Recipes|

These marinades are freezer friendly and will make your meal planning a breeze.  Each marinade makes enough to marinate one chicken breast, so scale the recipe if you are making more! Mustard Basil Chicken Marinade ½ tbsp lemon juice 1 tbsp extra virgin olive oil 2 tbsp mustard any type ½ tsp garlic powder ½ tsp basil ¼ tsp salt Pepper to taste Peri Peri Chicken Marinade 1 tbsp extra virgin olive oil 1 tbsp lemon juice 1 tbsp minced garlic ½ tsp paprika ½ tsp crushed red pepper flakes ½ tsp oregano Salt & pepper to taste Lemon Pepper [...]

24 05, 2019

Cognitive? Physical? Emotional?

2019-05-24T09:15:24-04:00May 24th, 2019|Motivational Letters|

What aspect of self-improvement should we focus on? In point of fact, are they really separate entities or are they tightly intertwined, so much so that we cannot let any of these become less than another? Week by week, we tend to focus almost solely on the physical. What do I weigh? How did I eat? I didn’t exercise enough. How was my sleep? Everything becomes linear; we become only our physical selves rather than balancing other aspects of who we are. We cannot let our learning skills slide; it’s important that we continue to grow in knowledge, whether that [...]

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