BEEN DISTRACTED!

Sorry for the long delay.

The lead up to Fall is my busy time.  Hence this very short BLOG.

I am still on track with Atkins and loving the way I feel.  I am not yet a svelte, lithesome, slip of a girl...but I am down to 2 chins instead of three!!!  :o)

In a few days I will get back to regular BLOGGING.  My apologies for the big hiatus.

Cheers!

Cheryl

CHEZ PIGGY, a Low Carber's Dream Restaurant

Kingston, Ontario Canada.  Ah yes, my little mini vacation took me to this lovely historic city.  It's a little city that begs to be walked.  For a great family outing, a visit to Fort Henry is a must. 

This is a view from the top of the hill at Fort Henry.  The building you see here is a Mortello Tower.  It's one of 4 that were built to help defend the fort.  From the top of the hill, the vista of Kingston and out into Lake Ontario is breathtaking!

Kingston has beautiful architecture, beautiful views along Lake Ontario, and endless gift shops, outdoor cafés, bistros and restaurants in the quaint downtown core..

But of all the places my husband and I love to stop into for a really good meal, it's always Chez Piggy.  No point going anywhere else, except Pan Chancho of course!  The late Zal Yanovsky of The Lovin' Spoonfuls and his late wife, Rose Richardson launched both restaurants...the first, Chez Piggy about 30 years ago and later in the early 2000's, Pan Chancho.

The staff know their menus and the recipe ingredients!  We told our servers (we ate there more than once) that we were low carbing and they we able to help us navigate the menu effortlessly.  One time, they even brought the recipe page from the kitchen to show us there was no sugar in the citrus dressing!

If you're ever in Kingston...go to Chez Piggy. http://www.chezpiggy.com/  You'll be glad you did!

The cookbook is a foodie's dream!!!!

THE PERILS OF WEEKEND GUESTS!

I love my friends and I'm so grateful for all the wonderful relationships in my life.

But, I have to say that having company stay for a whole weekend can wreak havoc on the best laid plans.

Alas, I succumbed to the tantalizing and tempting wines that were being offered.  Yes, I imbibed and it was bliss.  Aside from these indiscretions, I never veered from my low carb way of eating.

All in all, it was an awesome weekend and the food was incredible!

Our wonderful friends brought a rack of lamb that we grilled covered with Tandoori spices and served with a thick garlic dip.  To die for and that was just the appetizer!!!!  Then we had steaks done to perfection.

We breakfasted on a smoked salmon frittata along with a smoked slab of Canadian bacon.  Oh my goodness!!!

We shopped for our fresh veggies at the local farmers' market.  It was the perfect weekend for any foodie...and that I am!  Yum!

SUMMER HEAT and more BBQs!

Yep!  Another BBQ.  Actually, these events are becoming a breeze.  I eat a fatty snack like 8-10 black olives or an ounce of cheddar before I head out the door.

When I get there I stay away from the appetizer table.

When dinner is served, I have meat, cheese and salad.  If I suspect the burgers or sausages have filler or sugar, even after it's on my plate,  I will not eat it.  I'll cut it all up and push it around.  I'll even get up for "seconds" and look for cheese, olives and more greens to make up for it.

I also don't engage in "diet" talk.  It just invites people to push food on you.  Even if a person passes a compliment about my weight loss, I shrug it off lightly with an, "Oh yeah?  Gotta wear this shirt more often then!"  If anyone pushes and asks if I'm on a diet (how rude some people can be!), I just say, "Um...no.  I just eat what I want and what pleases me."  So if someone then wants to offer some food, it's easy to say you don't like sweets or you're already full.

Hard-nosed?  No.

I have boundaries and I am prepared to enforce them for the sake of my health.  Too many times I have let people sabotage my efforts.  Not this time.

I'm polite but not very tolerant of food pushers..."Just this one bite won't kill you."  "But I made it especially for you."  "You used to love this!"  For me, just a simple, "I couldn't eat another bite.  Thanks.  I'm full." works like a charm.

Let's fire up the grill!

PAMPERED SNACK

I wanted a snack to pamper myself.  A sort of pat on the back for all the good work I've been doing lately.

This looks awesome, tastes amazing but it's so simple to make.  An impressive appetizer for any occasion too!

PRONTO PESTO SNACK-O!
Serves 1...me!

3 Sapori tomatoes or 3 large cherry tomatoes
2 Bocconcini fresh mozzarella cheese balls
2 tsp basil pesto
5 large black olives
1 crisp bacon strip, crumbled.

Using an egg slicer, slice the soft mozz or use unflavored dental floss...a knife just crushes the delicate cheese. Slice the cherry tomatoes and arrange in a nice pattern on your plate.  You're special so make it look pretty.  Add the olives and drizzle the tomatoes and cheese with the pesto.  Top with the crumbled bacon.  Freshly ground pepper.  Oh my!

IN OUR DREAMS ...

I was inspired to decorate this plain mirror frame after I got back from the doctor today.  Yippee!  Only 2 weeks into the Atkins program and my blood pressure is back under control!  As in, IT'S NORMAL!

The message around the frame says, "IN OUR DREAMS WE ARE ABLE TO FLY...AND THAT IS A REMEMBERING OF HOW WE WERE MEANT TO BE."

So now when I gaze into the mirror,  I'll remember to fly and to follow my dreams...

Similar mirrors will soon be available for sale from yours truly.  If you'd like to purchase a similar one, or one customized featuring your favorite quote, contact me through the Blog.  They measure 10 x 10 and the mirror in the middle is about 4x4.  A great reward for reaching milestones or a wonderful gift for a friend.

Now back to the studio for some more art making.

LOVE THIS SNACK!

Here's a really simple snack you can keep on hand.

• Take large Romaine leaves.  
• Place 1 slice of nitrate-free deli ham or chicken breast, top with 1/2 slice Swiss cheese and spread a mixture of mayonnaise and mustard on top.  
• Roll the Romaine and pin with a toothpick.

I make many of these at the beginning of the week.  If I'm hungry between meals (seldom), I'll just grab one of those.
Sometimes I'll have three with a handful of black olives for a fast lunch.

EXERCISE: Every activity counts.

You don't ave to join a gym or invest in a ton of equipment to start getting fit.  You just have to start moving more.

For the last 2 days, my husband and I have been installing a rail around our very large deck.  I'm the gopher...go for this, go for that.  I'm putting mileage on the ol' bod!  So even though I was going to start a "formal" exercise routine (and I will) for now this is fine.

Tomorrow I'll be doing step aerobics for warm up and body building with free weights.  I'm using the exercises from the Body for Life for Women by Dr. Pamela Peek.  It's fantastic.

Well, I better get back outside and help some more!

SUNDAY BRUNCH FOR A CROWD

This is a rich and filling brunch item.  It makes 8 generous servings, but it would look great as part of a buffet cut up into 16 servings.  Great to have on hand as a quick snack.  A great pot luck item too!

LEEK and BROCCOLI EGG CASSEROLE

Serves 8

Carbs: 6
Calories:287

INGREDIENTS
2 large leeks, white and some green parts, thinly sliced and rinsed
2 tbsp butter
1/2 tsp dried thyme
1/2 cup finely chopped red bell pepper
2 cups finely chopped broccoli florets
18 eggs
1 cup grated old or medium cheddar
Salt and pepper to taste

DIRECTIONS:

• Preheat oven to 350F.
• Over medium heat, melt butter in a pan and add the leeks and thyme.  Cook to soften for about 10 minutes.  Do not brown.  Remove from heat.
• Beat the eggs and pour into a greased 3 qt / 5L rectangular glass baking dish.
• Evenly sprinkle the cooked leeks, then the pepper and the broccoli.
• Top with the grated cheese.
• Bake for 30-35 minutes until the middle is set.
• Broil for a couple of minutes to brown the cheese.

Broccoli and Company: Over 100 Recipes for Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Collards, Kale, Kohlrabi, Mustard, Rutabaga, and Turnip

GREAT START TO THE DAY!

I love breakfast best!  I usually wake up hungry but while in Ketosis it takes a while for me to get hunger signals...but I never skip this most important meal.

This morning I put together 2 cups loosely packed baby spinach.  Added 1/4 avocado, 1/4 tomato and drizzled the veggies with 1 tbsp olive oil.  I lightly pan fried 2 deli ham slices (nitrate free), topped them with a slice of Swiss cheese and a poached egg and a teaspoon of mayonnaise.  A bit of pepper and a pinch of Fleur de Sel and it was very tasty indeed.  I'd love for you to name this recipe.  I can't think of anything...

Today promises to be sunny and I'll be expending energy outdoors.  Helping hubby put up a rail around the deck. 

DAY 10 ON INDUCTION

So far so good.  Being in Ketosis is bliss!  No hunger, I actually have to remind myself to eat.  Ha!  Try that on a low fat / high carb diet!

My big challenge is drinking all my water.  I hate having to pee all the time!  Cuts in to my productivity and my sleep.  And 64 ounces seems like a prescription for a camel fixin' to cross the Sahara!  Well, I'd better do it anyway.  Gotta work the program for it to work for me.

This is typical weekend fare for my husband and myself.  Nice medium rare steak and eggs with fried tomato slices.  I usually have spinach greens too but I was out.  Morton's Steak Bible: Recipes and Lore from the Legendary Steakhouse

On a sunny summer day we sit out on the deck to eat.  It's so refreshing and relaxing.  Plus everything seems to taste better outside.

I don't know what I'm making for supper tonight but if it rocks, I'll share my recipe!

Now to the faucet for some H2O!

COCKTAILS AND WINE

I'll admit to enjoying a good vodka martini and fine wines.  But when you're trying to lose weight, these have to come off the acceptable list.  That's all well and good, but what happens on special occasions?  Can you do low carb and still have a drink from time to time?

The key word is time to time.  So if you're used to having a cocktail after work, or during dinner, or after dinner or more, you'll have to cut that out.  But it's quite OK to have a cocktail or wine on a special occasion in moderation.  My big downfall is that I get ravenous if I drink alcohol.  If I get carried away, I'll be eating everything in sight!  So I practice moderation.

During Induction of course you should avoid it, but hey, it's summer and life happens.  I'm happily losing weight and if that changes, I'll cut out the cocktails completely.  But for now, on special days I'll treat myself to a very fine glass of wine, thank you very much.

WEIGHING IN ON WEIGHING IN... Obsessed with the scales?

I've learned that a daily weigh in for me is a sure-fire way of setting myself up for failure.  It used to be I could be having a great start to the day but if I got on the scales and the number was up by even 1/2 a pound, my spirit would crash.  The internal dialogue would start, "What's the use.  I'll never get this weight off..."  And to the fridge I'd eventually end up.

For some, the scales is a form of torture.  I know a woman who is, in my humble opinion, a little under weight but she gets on the scales and wants to lose yet another 5 pounds.  She says the scales keep her honest and give her a feeling of control.  Hhhmmm...

I say if you're that dependent on the scales, it may be time to put it away.  I know for some of you this is scary.  And that could be your cue.  Believe me, the scales will always eventually give you "bad" news.

So, even though I had originally planned to weigh in on a weekly basis, I'm going to do it once a month.  Yep!  You heard me right.  I'll weigh in on August 5th.  I'm FREE!!!!!

MONDAY IS WEIGH IN DAY! Drum roll, please.....

I have one of those fancy scales (bought mine at a hospital)...tells you how much you weigh, what your percentage body fat is, your BMI and the number of calories you're consuming to maintain this weight.

Personally, all I'm interested in are 2 numbers:  my current weight and my percentage body fat.  No point getting lighter but still being mostly made up of lard.  Right?  This is also helpful when you start working out.  One day you get on the scales, you've worked your buns off for 2 weeks and the scales say you've put on 4 pounds!  ARG!  But, if you look at your percentage body fat, you'll see it went down.  YEAH!  So, yes indeed, it was an expensive scales but for me, well worth it

You're curious to see how much I've lost.  I can tell.  But first I have to fess up.  I originally weighed myself 3-4 weeks ago.  Today was my first time weighing myself since then.  I had already been making some small changes to my diet in those last few weeks.  Less wine and fewer carbs and moving around a bit more.  I'm just telling you so that if you start on Atkins and you don't lose a whole whack of weight in the first few days not to despair!  :o)

I officially started Phase 1 of Atkins (Induction) on Wednesday, June 30.  I have lost 9 pounds in the last 3+ weeks.  I feel great.

Last Wednesday I also had blood work done.  Got a call from the Doctor's office saying that my Vitamin D count is still very low.  It should be 76.  Last year it was down to 36 and I began taking 3000IU of Vitamin D for 3 months and then cut back to 2000 and then I forgot to keep taking them. 

Anyway, today they tell me it's gone up to 45 but I have to get serious.  So, 3000IU of Vitamin D for 3 months and then 2000IU for the rest of my life.  This lack of Vitamin D could also explain my high blood pressure, I was told.

So I'm going to take them when I brush my teeth every morning.  Apparently it's OK to have 3 tablets all at once on an empty stomach.  We'll see....

And now to develop a recipe for tonight's dinner.

IF YOU'RE GOING TO BURN DINNER....

For the last month or so I've been on a mission to empty the large freezer of everything that's still fit to eat.  I came upon a large tray of thighs from back in January that I was too lazy to separate before freezing.  So I asked my husband if his cooker/smoker (Big Green Egg) would hold that many thighs.  The answer was affirmative.  Big Green Egg Cookbook

We put the thighs on partially frozen and set the heat for 300F to cook for an hour.  We left them on for 1-1/2 hour or more and we overcooked them.  Now normally you'd have to try really hard to burn something on the Big Green Egg but we got distracted.  So we ate 4 thighs between us, choosing those that held out promise of some moisture.  The others, hhhmmm...  What to do, what to do?  I have to doctor up 11 chicken thighs because I sure don't want to throw food out!

So here's what I did with 4 of those thighs for lunch today.  They yielded about 1 cup of meat.  You don't have to use charred chicken to try this low carb recipe at home!  :o)

CHOPPED CHICKEN AVOCADO SALAD
Serves: 2
Carbs: 11
Net Carbs: 6.5
Calories: 550

INGREDIENTS:

• 1 cup cooked chopped chicken
• 1 small scallion (green onion), finely chopped
• 1/4 cup mayonnaise
• 1/2 large Haas avocado, chopped
• 1/2 plum tomato, chopped
• 1 crisp bacon strip, crumbled
• 2 cups torn Romaine
• Freshly ground pepper to taste

DIRECTIONS:

1. Mix first 4 ingredients together thoroughly.
2. Stir in chopped tomato.
3. Divide Romaine onto 2 plates.
4. Mound chicken mixture in the middle of the lettuce.
5. Sprinkle with bacon bits and season with pepper.

 We ate it as soon as the recipe was completed.  We both felt that if it had been sitting in the fridge for a couple of hours, the flavors would have blended more and been even better.

This is Day 5 of being back on the Atkins program and I feel energized and thrilled to finally be back on track.

I'll be weighing in tomorrow.  Judging by all the trips to the loo, I expect to see a large weight loss.  I completely understand that the first few pounds are water loss and low carbing is a strong diuretic.  I checked and I am definitely in Ketosis... big time!  Yippee!  No wonder I feel so darn good.

2 PARTIES IN A ROW! Made it!

I made it through another party.  Whew.  This party was an intimate dinner party put on by two chefs.  Only 6 at the table so any food declines were sure to be met with suspicion.  However, I fretted for no reason.

Dinner began with a cold asparagus soup.  As soon as I tasted it, it was obvious potato was the thickening agent.  I had a couple of sips, ate the asparagus and then swirled my spoon around as we all chatted.  Bowls were whisked away.  No questions asked.

Next was an unusual appetizer of scallops and nectarines.  I ate the scallops but pushed the fruit away.  Didn't actually like the combination.  Again, no questions and lots of conversation going on.  So far everything is going smoothly.  Had I been asked, I'd have said I didn't like nectarines.

Dinner rolls, butter were passed around and I ignored the basket.  Dinner was BBQ'd lamb with a simple salad.  Yeah!  I am almost done.

Dessert was a pastry chef's dream but I passed.  I was offered a smaller portion and I simply said that I was way too full from the awesome dinner to eat another bite.

Ta da!!!!!  I got through yet another party the low carb way!  I feel so happy.
Food GLorious Food: Incredibly Delicious Low-GL Recipes for Friends and Family

BUNLESS BBQ SEASON! Oh yeah!

Navigating through summer parties can be challenging. Either you decline all invitations until you lose all the weight or you enjoy yourself and simply avoid the breads, pasta salads, potato salads and junk food.

Last night I was at such a party and I had a great time! Before dinner I was surrounded by chips and dip and Cheetohs and crackers... I held out for two pieces of cheese without the cracker.

For dinner I enjoyed a beef burger patty, without the bun, a thin slice of smoked pork and a Mexican flavored salad composed of greens and ground venison (Bambi). Awesome. Did I feel deprived as I chatted with friends? Not at all?

I went to this party fully prepared. Earlier in the day I had a very hearty breakfast and a late lunch. Just before putting on my lipstick I ate 5 large black olives and I arrived at the party without an appetite. So the couple of hours usually spent nibbling on appetizers held no appeal for me. When dinner came I was a bit hungry but not ravenous, so my portion was very small and I was done.

I did indulge in a few cocktails, which while on the Induction Phase of the Atkins program is a no-no. However I didn't beat myself up over it..it was a lovely treat. Period. Life goes on.  :o)

Here's the recipe for the hearty lunch I made reference to:


TUNA MELT CASSEROLE
Serves 2
5.5 grams carbs
550 calories

INGREDIENTS:

• 2 tins tuna
• 1 tbsp finely chopped onion
• 3 tbsp finely chopped celery (1 short stalk)
• 3 tbsp mayonnaise
• Non-stick spray
• Freshly ground pepper
• 1/2 tomato finely chopped (I like to remove the seeds)
• 2oz old cheddar
• 2 crisp bacon strips, crumbled

DIRECTIONS:

• In a bowl, mix together the tuna, onion, celery and mayonnaise.
• Spray 2 individual, ovenproof dishes with non-stick spray.
• Divide the tuna mixture evenly between the two dishes.
• Top with equal amounts of  tomato, cheese and bacon in that order.
• Bake at 325F for 20 minutes on middle rack of the oven.
• Broil for 3 minutes.

Enjoy.  My husband raved about it!
Atkins: The Complete Cookbook

GREAT BREAKFAST RECIPE FOR SPECIAL OCCASION

Here in Canada, we're celebrating Canada Day.  Today we're 143 years young!  Like most countries celebrating milestones, people tend to get the day off work.

So with time to spend in the kitchen this morning I created a recipe in honor of our red and white flag.

It's very low carb and I doubt you'll be hungry for some time afterward!

CHEESY BAKED EGGS with TOMATO

Serves2

3.4 carbs

315 calories






INGREDIENTS:

• 4 large eggs at room temperature
• 4 tbsp freshly grated Parmigiano Reggiano (a splurge but what the heck!) or other parmesan
• Boiling water
• Non-stick Spray
• 4 tsp unsalted butter
• 4 tbsp table cream or heavy cream
• freshly ground pepper to taste
• 1/2 finely chopped tomato, divided

DIRECTIONS:

1. Pre-heat the oven to 375F.
2. Fill a rectangular glass baking dish halfway up with water.
3. Spray 4 individual custard cups (ramekins) with non-stick spray.  In each, place 1 tsp of butter.  Break an egg into each one.
4. Add 1 tbsp of cream to each one and top off with the cheese and pepper to taste.
5. Place the custard cups in the hot bath and carefully position on the middle rack of the oven.
6. Bake for 10 -20 minutes depending on how well done you like your eggs.  20 minutes yielded a well done egg.  Next time I'll do 15 minutes.
7. Top each with chopped tomato.

My husband and I started out with a fork, but we got out the teaspoons and mixed the cooked ingredients together for an awesome feast.  Plus a strip of bacon to add a bit of crunch.

500 Low-Carb Recipes: 500 Recipes from Snacks to Dessert, That the Whole Family Will Love

THE VALUE OF A GOOD NIGHT'S SLEEP

 I think that in order to lose weight successfully you need quality sleep.  How could anyone ever feel motivated to exercise or plan meals when one is drained from lack of sleep? 

One of my strategies is to ensure that my sleep improves.  It's been disturbed frequently in the last months by my cat wanting attention at 4 in the morning and by the sound of birds who are way too chirpy before 5am. 

So earplugs are being employed and the cat is being confined to his own comfy room downstairs.

Next...learn to relax.  Ah yes.

I know I'm not alone when I confess to not being able to sit still for meditation.  I just can't.  Empty my mind?  Are you kidding?!?!

However, when I doodle I'm transported and I do get to let go.  It's very relaxing for me.  My breathing becomes deeper, my shoulders drop and I just enjoy making silly marks and using colored pencils and markers.  Yep!  Just like when I was a little kid.

Sometimes, like here on this page, I'll add a strip of paper that appeals to me.  I just glue it down with white glue or Mod Podge.  (Helps with doodling block.)  I leave the rest of the page for doodling.  Sometimes I add words.  Most times it's just foolishness.

I got myself a small 5 x 7 spiral bound sketchbook and I doodle in it before bedtime or if I need to unwind.  I love it especially before bed.  I'm cleansed of all worries, I don't dwell on my list of things to do that I didn't get done, and all the what ifs that I can't control anyway.  I've left all that negative chatter behind as I doodled.  Sound simplistic?  Well it is. But for me, it works!

I love waking from a good night's sleep.  It makes me feel strong and I can face anything!  Try doodling.  You don't need artistic abilities to just make marks at random on a piece of paper for a 1/2 hour.

I've also begun writing Morning Pages.  3 pages of just writing.  Writing anything that comes into my head even if all I can write is "I have nothing to say" over and over until I start to unblock. This is a morning ritual that was developed by Julia Cameron who wrote "The Artist's Way - A Spiritual Path to Higher Creativity".  A great book even if you're not an artist.

As for my low carb meal plans for the day....
I'm only preparing breakfast, a snack and lunch today.  Tonight I'm at a BBQ where I can't control what's being offered up but I can control what I choose to eat.  Likely there will be meat and leafy greens.  I'll be fine.  Skip the wine for a change and just enjoy the people I meet.

SCARED STRAIGHT!

Well instead of starting back on Atkins on Monday as I had planned, today my blood pressure reading scared me into getting started today.  So I did.

UPCOMING CHALLENGES:
Thursday I'm at a Canada Day BBQ and the next day I'm at an intimate dinner party hosted by an exceptional chef. I expect both events will be minefields of challenges but my health is more important than a morsel of food.  Nevertheless, I expect it will make for interesting Blog entries!

Stay tuned...

Here's a modified recipe I got from the official Atkins Website:

FISH, TOMATOES and BLACK OLIVES


Makes 2 servings
3.5 grams net carbs

INGREDIENTS:

• 1/2 tbsp olive oil
• 1/2 small onion, finely chopped
• 5 large black olives, pitted and chopped
• 1 plum tomato, finely chopped
• 1 garlic cloves, crushed
• 1/4 cup chicken stock
• pinch of dried hot pepper flakes
• 2 tbsp butter
• 1 lb fish fillets, I used sole

DIRECTIONS:
In a large skillet, heat oil over medium heat.  Add onion and olives.  Cook 3 minutes and stir occasionally.  onions should be transparent.  Add tomato, garlic, stock and red pepper flakes.  Bring to a boil and reduce heat, simmering for about 5 minutes.

In the meantime, add butter to another large skillet over medium high heat.  Add fillets and lightly brown 2 minutes each side.  Transfer the fillets to the other skillet, placing them on top of the tomato mixture.  Cover and simmer for 3 to 4 minutes, until fish flakes easily with a fork.

I WAS AN ATKINS SUCCESS STORY

Eight years ago I lost and maintained a large amount of weight while following the Atkins Nutritional Approach.  I was able to get off the blood pressure medication and my blood work was awesome.

For some reason I let white starches and sugar slip back into my life and eight years later, here I am having to lose the same pounds all over again.

I have, you can imagine, tried every diet out there.  After much soul searching, reading, experiences and experiments, I have concluded that the only happy, healthy way for me to lose weight is to follow the Atkins program.

So, unless you've read the book and fully understand the four phases of Atkins, please do not add negative comments.  Not every diet suits every person.  This one happens to suit me and I'm eager to get back on program.

Today I'm getting my blood work done so I can have a baseline to measure the improvements to my health.  Also getting blood pressure taken.  And checking my thyroid and ruling out diabetes.  I'm cleaning out the pantry and the fridge of all starches and processed foods (not that I use those a lot).

I begin my Atkins Journey on Monday, July 5, 2010.  I will share my progress with anyone who wants to know how I'm doing it, what I'm eating, how much I've lost etc....