Redefine beautiful!

Thursday, July 29, 2010

C stands for: Calories Count, but it's Confidence in yourself that really matters!

In the 25 plus years I’ve been in the fitness profession, I have studied every kind of diet. We’ve had “no fat”, “no carb” (when I was really young I remember my grandmother saying she had to watch the bread and the pasta or she’d gain weight, so this is not a new concept), “grapefruit and eggs diet,” “slim fast,” “Hollywood diet,” “ice cream diet,” and “think yourself thin” just to name a few. There are so many bizarre diet's that have come and gone over the last sixty years, it's no wonder eating disorders and negative body image issues are rampant! It really is quite simple: if you eat more calories than your body requires for your weight and activity level, you will gain weight and if you eat less than your body needs you’ll lose it.

Healthy carbohydrates are both starchy non-starchy veggies!  For weight-loss, eat a whole lot of the non-starchy veggies to fill your belly.  Get creative!

That is not to say that all calories are created equal.  They’re not. We all know that proteins, carbohydrates and fats are our body’s primary fuel sources.  All three of these nutrients are necessary for our body’s ability to function. I believe that balance is best when calculating how to split your calories between the three.  Proteins and fats should each be about 30 percent of your intake, while carbohydrates should be about 40 percent.
Whole grains and veggies, RULE!  (Whole-grain pasta with veggies from my garden.)

Carbohydrates fall into two categories; refined and unrefined.  Refined are the ones you want to avoid. This would include all white breads and pastas, pastries, bagels, chips, most crackers and anything with sugar in it such as cookies, ice cream, soda, and candy bars. These are the carbohydrates to avoid and will usually be highly processed as well, but not always.  As Michael Pollan, of the book Food Rules, says, “Don’t eat anything your great-grandmother wouldn’t recognize as food.” You definitely want grains, fruits and vegetables as a part of your everyday lifestyle diet, so why in the heck would anyone want to give them up as a part of their diet?  

Fats can be an excellent source of energy. It stays in our belly longer, therefore you feel satisfied longer. Fats support our skin repair, joint function and so much more. Good fats  need to be a part of your daily diet - think olive, fish and flax oils, nuts and nut butters, and avocados.  But Omega 3 fatty acids are not the only types of fats our body requires.  We need Omega 6 fatty acids as well, again in it’s purest form. Omega 6 fatty acids work in concert with Omega 3’s (A 4 to 1 ratio, Omega 6 to Omega 3).  The trick here is to eat healthy and unprocessed Omega 6's.  Think range free, organic egg yolks (please do not use only the whites of REAL eggs, you'd be missing out on a wonderful nutrient), pure coconut, palm and vegetable oils, avocados and whole grains.

Lean turkey sandwich on whole grain bread with a whole lot of veggies!

Protein is important for the building and maintenance of muscles and organs.  The best sources are the leanest varieties: most fresh, wild fish, free range, organic poultry, eggs, some dairy, (goat and sheep products seem to be easiest to digest), leaner cuts of grass fed or wild meats and some grain and legume products.  It's best to consult a nutritionist if you are vegan as it can be very difficult to get the correct balance of amino acid in vegetable proteins.  Even if one is getting all of the amino acids in vegetable proteins, they may not be getting the correct balance and this could lead to a host of health problems.

I will be discussing ways to lose weight in my future blogs.  You can learn to eat right without guilt or deprivation, forever!

One of my favorite books  is Mindless Eating by Brian Wansink.  This book is a must read for everyone who has decided to go BODECI.  Who wants to count calories their whole life?  Who wants to live without the joys of delicious food?  I don't!  I am sure you don't either!  

Helen said this today:  "Don't beat yourself up!  If you're going to have a treat, enjoy it or forget about it!"   Well said!  Now, eat drink and be BODECI!

Wednesday, July 28, 2010

E stands for: Exercise. To have Energy!

If you aren’t too keen on it, I really want to challenge you to change your mind (Yes, we’re talking about exercise!). I certainly wasn’t an “A” student in P.E., and I know how tedious conventional exercise can be for some of us. However, it should be enjoyable and/or purposeful, so whatever floats your boat is OK! The only rule is that you need to do something 6 days a week for one hour a day. Now don’t freak out, you can work up to that slowly. In no time you will be looking forward to your workouts as you will come to view them as time spent with the most important person in your life….you!  And for some it is the time spent with others, friends old and new and family.

The key to enjoying exercise is finding out what kind of movement you enjoy doing. Ultimately it should be balanced and beneficial to your whole being.  And, it should burn more calories than your usual day to day activities as well as work your cardiovascular system for better endurance. 

I personally abhor "cardio" equipment but love to walk (really fast), bound up stairs, hike beautiful hills and mountains and dance with abandon both on the "floor" and off! And, I am fortunate to teach my BODECI method workout several times per week. I'm not dissing treadmills  and I know plenty of people who really dig jogging on a treadmill or zipping along on the elliptical trainer; it affords them personal time to catch up on reading  a book, catching the news, or to simply "zone out". Your choice is personal.

Fitness isn’t just cardiovascular exercise, however; it’s also maintaining muscular strength and endurance.  The average person loses about a pound of muscle per year after the age of 25, which will not only weaken the body but slow down the metabolism. Simply put: Aging!  Your body ages many ways, but, not rebuilding it is a slow death.  I want to be alive at an old age to see my great grand kids, too, but I don't want them carrying me to the event.

Helen, my Bodeci body of the month, has lost a total of 26.5 lbs. on the scale.  But, she has gained an amazing 17 lbs. of muscle!!  Her total fat loss is 43 lbs.!  

Resistance training is for building strong muscle. Strong and healthy muscles act as a machine for our structure as they fuel movement and function. For every pound of muscle gained, one can burn 50 to 100 calories more per day. One may notice they are getting leaner, but may not even see a drop on the scale because they may have gained five pounds of muscle and lost five pounds of fat.  Now, at the same weight, a person could burn two hundred fifty to five hundred extra calories per day!!  That can add up.  Once muscle muscle is developed, one can lose half a pound to 1 pound of fat and not have to give up a whole lot!  But, let me be very clear here, working out is not a complete means for weight loss especially when one has been working out for a while and they only need to lose five to ten pounds. 

Exercise, whether structured or playtime, is one of the most positive things you can do for yourself.  A shaman I studied ‘myself’ with years ago said it is hard to have an unhealthy mind in a fit body.  Exercise gives us confidence and a wonderful sense of wellbeing.  On those days you’d rather sleep in or run home for a glass of wine right after work, you are missing out on more energy and more relaxation. Yes, exercise does both. I call it relaxed energy and it is the best feeling one can have.  The ability to comfortably move through your day with a lack of stress can make you more productive and happier. So never think you don’t have enough time in a day to exercise, you won’t have much energy to get the job done if you don’t.

D stands for: Drink Water, (Drink Wine?)

I’m sure I don’t need to elaborate much more than that…drink water! The big question is always how much to drink.  Most of us need about 64 ounces daily, but because of the large amount of water found in fruits and vegetables, you may only require 48 ounces or 6 eight ounce glasses. 

I have green and herb tea during the day as well as the rare "lo-carb" drink.  Avoid sodas, as they truly have a negative impact on our bones and muscles.  Moreover, most diet sodas contain sweeteners that raise blood sugar just like sugar does, thus you get the sugar blues and eventually more cravings for sweets and refined carbohydrates. It was determined in one study that people actually gain more weight drinking diet sodas than those who drink regular soda.  (I have read it a billion times, just don't have the study here to quote. Google it if you are interested.)  Both aren’t good for you, and because they contain phosphorous, they leach your bones of calcium.  NOT GOOD!  Sodas also bloat the stomach and create gas.  Ah… enough said about that.*

Your negative calorie soup is a great source of water and fiber, so eat up!  Drink more water if you sweat a lot during exercise, but drink moderate amounts throughout the day, as chug-a-lugging will distend your gut and make you feel bloated. 

Drinking water or other water sources will take away food cravings. Try drinking four ounces of water before going for the goodies, and drink eight ounces extra for every alcoholic beverage you have. You’ll feel a whole lot better and you will have more self control around food.

Just drink it, will you!

That said, what about your wine or other alcoholic beverages?  The ruling is: drinking alcohol has health benefits. Now, stop before you run to the liquor store! It is, again, about moderation. Moderation is the key to a healthy lifestyle with a bit of fun thrown into the mix.  (Another Bodeci must; fun!)

Regarding alcohol consumption, this is a variable, but for sure one drink for women and two for men is considered healthier than abstinence.  I am not here to judge the amount of alcohol you drink.  I only provide BODECI information and if you drink to a point to where there are problems associated with it, even what may seem unimportant to you, go to the middle or abstain all together. (Or stop reading and “get thee to a Nunnery”).  

I hate to sound like a broken record, but you’ve GOT to choose your poison.  What is not a deal breaker is not going to often be a part of your daily and habitual consumption.  It is totally up to you to decide what you will absolutely not live without. I, for example, cannot have my one (sometimes two) cup of half-caf with anything other than half and half, period. I can give up the caffeine and juice and even wine  (maybe not my Bodecini) but I will not have my first and only cup of half-caf with anything other than half and half.

So, I say this to you:  If you want to have a leaner body, you will ABSOLUTELY need to nourish it with the best possible intentions and this means deciding to drink less of your daily calories and drink more water and water type foods and liquids.

[1] Soft drinks contain high levels of phosphates and its consumption has long been suspected of lowering calcium levels and increasing phosphate levels in the blood.  When phosphate levels are high and calcium low, calcium is leached from the bones. - Michael Murray MD and Joseph Pizzorno MD, "The Encyclopedia of Natural Medicine, Revised Edition".

Tuesday, July 27, 2010

O stands for: Organize your world!

Now that you have begun the BODECI method, it’s time to organize your world. It will take some time to get used to new habits and ways of thinking, and by preparing well, you will find these transitions comfortable and even enjoyable.

Organize your kitchen to serve your new body.  Get rid of those items that will tempt you to old ways.  Plan ahead with a shopping list of foods you enjoy and nurture a healthy lifestyle.   Prepare your foods so that you will be able to make good choices.  Make sure you clean and properly store your vegetables, have hardboiled eggs, unsalted almonds, apples, berries, sliced turkey, Bodeci negative calorie soup and meatloaf, and plenty of water and water type beverages on hand at all times.  Keep a list of your personal basics to use for future shopping trips.  

Some of todays fridge and pantry items.  I am trying to use up the items I have before stocking up again.
Stocking a weeks worth of groceries is best for success!  Plan!

Organize your car so that you may use it as a sanctuary instead of a stress mobile.  You spend a lot of time in your car; make it a comfortable place that will give you peace and a break from your hectic life.  Soothing, nurturing music or inspirational tapes are wonderful ways to shift your attitude. 

Organize your personal space.  Get rid of clothing or shoes that are over-the-hill.  Buy a few things that will transition you to your new body. You need to feel attractive every day; go through accessories, make-up and personal products; toss out old or outdated items, and restock if necessary.  When in doubt, store those items in a separate box.  In six months, if you haven’t had a need or desire for those items (or that you can simply live without them) send the box off to a friend or favorite charity. 

Part of my closet today.  I can see what I have and am organized by 
separating jackets, tops, bottoms, dresses and accessories.  

Organize your people.  I know this sounds kind of manipulative, but the truth is you will need to have your family and friends’ help and support.  Let them know immediately that you’ve made a decision to make some positive changes in your life and that your intentions are not to make life more difficult for them, but rather you are giving yourself the gift of honoring your deepest desire; to have a fitter, healthier body. 

Trust me, they want it for you, too, but alas there is an element of selfishness in all of us and some of them may forget that your life isn’t just for making them comfortable and content! (So listen up, my supermoms and/ or work-a-holics, you will need to make yourself a priority!)

It is time to purge your environment of all the things that bind you to your old unproductive lifestyle and prepare yourself now for the new one!  While your at it, how about all those "too good to be true" diet books and plans.  They only serve to remind you of a past failures.  

The BODECI method is about shedding deprivation and  shame while shedding old outdated modes for changing your body.  Andiamo!  Organize a closet or a drawer,  allow yourself a short time frame, say fifteen minutes, then be done with it!  Keep it simple, and you will succeed!

How to Enjoy a Snack

Ak Mak cracker with a light spread of honey dijon, chopped onion, garden lettuce.  
Topped with a half slice of swiss, turkey breast and fresh ground pepper.

Made two and ate one then thought to take photo.  Everything was put away before I sat down to my snack.  OK, I went to my computer to do some work while eating it, but I didn't go back for more.  Too much work and by the time I gave it anymore thought I was totally satisfied!

What is your favorite healthy snack?  I'd love to hear from you!  

Monday, July 26, 2010

B stands for: Begin! Then Believe!

"What does BODECI mean?"  I have been asked this question a lot lately.  It's time to share the secrets behind BODECI!  "B" stands for begin, or at least it did.  After today, it stands for believe.  So, let's begin!

We’ve all heard the statistics…more than half of Americans are overweight or obese, not to mention unfit. We also know that a sound diet and regular exercise can make a huge difference in regard to changes in the body. Exercise has many benefits such as strength and endurance, better appearance, better quality of life, stress reduction and weight management, to name a few. Now, with all these fantastic benefits, why is it so hard for so many to make the commitment to exercise and to eat nutritiously for weight loss?  I can think of three reasons: 
1) Low priority in hectic day/week
2) Bombarded with too much diet/exercise information
3) Misinformed about diet and exercise

I want to focus on number two for a moment. How many diet books do you own or have you purchased? There are so many “experts” out there, it is no wonder you might be confused as to how to lose weight and/or get in shape. Some of the latest “diets du jour” contradict each other; The Skinny Bitch, My Diet Diva, The Perfect Ten, The Biggest Loser, Dr. Siegel’s Cookie Diet Book, Dr. Atkins New Diet Revolution, Quick Weight Loss Action, Super Fast Weight Loss For Women and the list goes on and on. There are over 100 selections in diet book best sellers right now on!  (Notice the negative connotations in most of these title's?)

Though finding the ultimate “thruth” about diet and exercise is nearly impossible to uncover, what I know for sure is that everyone begins at a different place. I love this word, different, and this is where the CASH COWS (the diet industry) make big money with the diet books they are throwing at you.  How dare they suggest that you eat according to their dictate.  STOP the cycle!!  Get off the diet bandwagon!  (Eat food!  Just eat less of it if you want to lose weight.  Always eat MORE vegetables, though!)

One of my favorite breakfasts:  the bodeci fistada.  

You must know what you really want.  Do you ever think about how much better your life would be if you were only this or that?  (“I’ll go hiking when I get in shape,” or “I won’t wear a swimsuit until I’m a size much smaller than I am now.”) What is needed is a desire to change your body because of very specific reasons. It could be for health reasons or simply to look better in your clothes. Desire for change compels us to reach out and at least try. So ask yourself, “Do I really want to make physical changes?” and “Am I willing to change the way I think in order to make those changes?”

It may be you need to go from having a diet mentality to one who enjoys delicious food judiciously.  Or, it may be you need to stop thinking exercise is having to go to a gym or jump on a treadmill for an hour (boring!) to that of moving for a simple purpose (cleaning  your house) or that of joy (dancing,hiking, biking playing).  

Bodeci means moving with purpose!

When beginning to create your authentic body, your attitude is very important. There is no use for those old pitiful or angry thoughts, for they will only serve to derail you while you are shifting away from "I need to be deprived and overworked in order to have the body I want!"   An attitude can be adjusted quite easily by understanding what your true motivations are for getting healthy, lean and fit.  Never forget the years of negative thought and pain you have endured until today.  Are you ready to stop the cycle of self loathing and confusion?
Because there is only one of you, there is only one plan. The one designed for you with your lifestyle in mind; one that you can live with, because it’s not just a strategy to get you somewhere; it’s one that you will live with for life. 

Now, go explore!

Bodeci Fristada

Saute' veggies in a small frying or omelet pan.  (I used onion, zucchini and mushrooms).
Crack an egg in a bowl, add a tablespoon of water and whip until just blended.
Pour egg mixture onto veggies and turn heat down to cook slowly.
In about a minute or two, add a small handful of shredded cheese of your choice.
Cover another minute then top with a corn tortilla.
Cover for another minute then flip the whole thing over and cover again.
A minute later, flip the fristada over onto a plate.  Optional:  add a dollop of  sour cream and salsa.

Bodeci means live life with joy and enjoy a lifestyle that keeps you moving and eating well!

Saturday, July 24, 2010

The rule of 10 minutes, 100 less and 5 more....It's simple!

I’ve found if I wait 10 minutes before I grab for the extra “goodie” or the second helping, I can usually walk away from it without feeling deprived.  I have also found that if I give myself only 10 minutes of exercise on a particularly hectic day, I will feel more energy, less harried and most often, want to go a bit longer. 

I can easily eat 100 less calories from two of my daily meals and most often it is the mindless munching, such as the bag of cherries driving home from the store or the few extra nuts I continue to nibble without even noticing or the hunk of bread while waiting for my meal at a restaurant, that spares me even more calories. 

I know I can deliver 5 more repetitions of a particular exercise when I think I’m done!  After all, it is those last five that create the extra bit of muscle it takes to keep our metabolism on high speed. Now, consider the changes you could make in 60 days:  About a five-pound loss of fat, a stronger more toned body and YOU fitting into your jeans comfortably!

Why am I doing this?  I feel ridiculous standing in front of a time release camera.  But, I decided not to hide from, what I consider, my flaws.  I am an advocate of self- acceptance, but I am also a
woman.  And, showing  my near 53 year old self in a bikini, and no makeup, is not easy!  We can be so cruel to ourselves.  I know I am human and therefore, flawed.  But, why do I hold myself to a higher standard?  How about " I am flawed and I am beautiful"?  My beauty is not measured by my hips (I wish I had some!), but measured by the love I give and receive.  I am so fortunate to have you all, thank you!
Take a photo or yourself today.  Use it as a point of reference.  Try my simple “10, 100, 5" plan.  You won't spend a dime on a diet book or special food.  It is time to live without deprivation and suffering.

You deserve it!  Let me know how you are doing.  I would love to hear from you! 

Making tasty goodies with my 
plum sauce!

These are bowls full of wild plums from a meadow near my house and organic Santa Rosa plums from a neighbor (along with blackberries from down our road).

My plum sauce is made by stemming and rinsing them before putting them into a sauce pan.  
Cover and place them on medium heat until they begin to liquefy and lightly boil. Strain pulp through a sieve and throw away pits and skin left behind.  Put strained pulp back into saucepan and heat adding sugar to taste.  (I added a 1/2 cup of unbleached, raw sugar for approximately 2 1/2 quarts of sauce.)
 Cover and turn down heat to simmer about a half an hour.  

Great ways to enjoy plum sauce:  mixed with yogurt or cottage cheese, spread atop to toast, as a part of a marinade (which are usually made from equal parts sour, sweet and salty liquids; so, perhaps add soy sauce, vinegar, favorite spices and garlic) OR........ Bodeci Plumjito!

Pour 1 jigger (one and a half ounces) of vodka or rum,
two tablespoons of plum sauce and
a half cup of sparkling water  over ice filled cocktail glass.  
Optional:  Add simple syrup (or favorite sugar)  to taste.
Add fresh, finely chopped mint and
sip slowly while you enjoy the sunset!
Ciao, bella!

Friday, July 23, 2010


Italian for, “stop, I’m done”! 

I have my best energy early in the morning.  For a trainer, this is a good thing. 
But some afternoons I feel downright pooped!  I have to stop whatever I am doing and crawl into my bed with something light to read.  I call this time:  finito.   (I’m beginning to sound like the ‘Buona Sera’ wine commercial.)

Yesterday afternoon I said, “finito.  I grabbed a book of short stories, pulled back the covers on my bed and got in it.  I felt free to be non-productive.  I wasn’t a trainer, mom, businesswoman, wife, pet owner, taxpayer, friend, daughter, sister, aunt or volunteer.  I was a woman resting in her bed with a book.

Falling asleep in the afternoon is easy for me, as is waking up.  I usually only rest for a half an hour.  That’s all I need to wake with a new perspective and eventually, more energy.  I used to be in fear of missing potential opportunities or offending someone if I declared, “finito”.  But, being older and wiser, I take these respites joyfully and regularly.

Of course, not everyone has the ability to crawl into bed at two in the afternoon and declare, “finito.  Instead, you might sleep in late one morning and stay in your PJ’s for the better half of the day.  Or say “finito” when you walk in the door from a long day at work instead of immediately rummaging through the kitchen to start dinner, or checking your voicemail.  Resting your body and your mind results in better productivity,  creativity and more energy.  Instead of “running on fumes” and getting nothing accomplished, why not take a half an hour to “fuel the soul”?

So, when you are feeling pooped and you need a break from the “grind”, do what I do and declare, “finito”, and wake with more spark and fire!

Slow Summer Cooking
(I really don't have a name for this as it is a mish-mash of food I hadn't used and needed to.)

I wanted to make something easy for dinner last night and didn't want to leave my left over 
Bodeci Negative Calorie Meatloaf
all alone in the fridge another night.  I got inspired from something 
Adrienne of The Rich Life on a Budget
shared with me the other day.  She told me how she made spaghetti sauce with her left over 
Negative Calorie Meatloaf.
I will not give exact amounts because this is what I call cooking on the fly.
Here is what I did:

In my crock pot I added:
left over meatloaf (pictured and doesn't look too good because
I made the recipe different.  It was a really good meatloaf, though!)
1 regular can of black beans with liquid
1 small can of sliced olives with liquid
about 2 zucchini, 7 baby onions from my garden
and some baby carrots
(all coarsely chopped)
a used package of Burrito seasoning mix
(my boys bought to make burrito's, but only used half of it)
about 1/2 cup of Trader Joe's Enchilada sauce
Oh yeah, a chunk of Parmesan cheese rind

I threw everything in the crock pot then set it on high temp. I stirred everything to blend, put the lid on and...Andiamo!
I dashed out to teach my class while it cooked.
On my way home, I stopped by Adrienne's to pick up
2 savory cheese scones made by her step-daughter, T.

I tossed the cheese rind before dishing up the delicious "stew".
I topped it with sliced onion greens and a scoop of avocado.
Heated the scone and my husband thought I'd slaved over a hot crock pot all day!

Use your food and get creative!

Thursday, July 22, 2010

I love being here right now!

Nancy came up to me after my Bodeci workout class Saturday morning and said, “I really appreciated a comment you said this morning.  You said, ‘I love being here right now!’”

(Nancy J., my amazing Bodeci workout substitute teacher, performing a reverse crunch.)

I had been performing a particularly grueling exercise and was close to exhaustion.  Nancy went on to tell me, “It made me stop my usual strand of self-talk and be present.  It made a huge difference in my experience with what was happening at that moment.”

Like me, many of us regularly project away from “the moment” with self-depreciating thoughts or ruminations of past or future experiences.

For the rest of the day, I purposed to “love being here right now” and I felt a sense of peace and fulfillment moving through me. While at a big engagement party later that day, I became aware of an old feeling of anxiety.  But I remembered my focus and found myself enjoying moments shared with friends, old and new.  Instead of, “I hope so-and-so isn’t offended I haven’t been over to talk to her yet.” or “I probably shouldn’t have worn these shorts” or  “shoot, I didn’t finish my Bodeci thought” I slowed down my mind and stayed “in the moment”.

Slow your thoughts.  Look where your feet are.  That is where you are supposed to be:  In “the moment”!  

Helen, started with me February 1st

 Bodeci body of month 

Today, she has lost 41 pounds of fat and gained 17 pounds of muscle.


Wednesday, July 21, 2010


Andiamo! My favorite word. What does it mean? It means: GO!

I am passionate about getting things done.  I kicked my maid to the curb in April. As a result, I have less anxiety, more money and my house is actually cleaner.  I no longer have to work around their schedule or spend the evening before prepping for their arrival. Now, I clean when I want and on my schedule.

My home is my sanctuary. It is also where I conduct business.  It has to be clean and orderly. I want to live the Bodeci lifestyle; therefore I want to clean my own house!  

At 2:30 I made my list:

1.  Spit-shine the main area of the house
2.  Make savory zucchini muffins
3. Harvest veggies for dinner tonight
4.  De-clutter and organize the house
5.  Continue to work on this blog.

It is now 2:35.


I began with de-cluttering, organizing and spit-shining so I didn’t get to the muffins until 3:30.  While they baked I harvested and cleaned my veggies.

The muffins came out at 4:30. Still clad in my work clothes and flip-flops, I dashed off to class. Andiamo!

Look what I accomplished in 2 hours!

I saved $130!!!
I prepared a wholesome and nutritious dinner using food from our garden
My house is clean and organized
I burned 500+ calories!!!

Savory Zucchini Muffins

cooking spray
2 1/2 whole wheat flour
2 Tblsp. Baking soda
1/2 tsp. salt (or to taste)
2 large eggs (organic, free range if possible)
1/4 c. virgin olive oil
1 large organic zucchini (about two cups) shredded
1 medium onion, diced
1 cup shredded cheese (I used light mozzarella, but tastes best with sharp cheddar or Parmesan)
1/2 tsp. dill weed
1/2 tsp. celery seed

Pre-heat oven to 350 and spray 2 muffin pans (6 muffins per pan).  Sift together dry ingredients in one bowl.  In another, mix the eggs and olive oil until blended then add the last 5 ingredients and mix well. Measure out batter into pans and bake for 30 minutes or until, when inserted, a toothpick comes out clean.  Place them on a cooling rack for at least 15 minutes to cool.  Makes 12 muffins.  172 cal. each.

For each plate I sliced a muffin in fourths horizontally to prepare open-faced turkey sandwiches. Seen here with sliced pickle, cheese and avocado. We also had a  tossed romaine salad from the garden. It was delicious!

These muffins are so versatile. You could create a variety of healthy meals starting with this simple and easy recipe.

Make a batch and create something fantastic. Then let me know about it. I'd love to hear from you!



Tuesday, July 20, 2010

Eat to live and live with passion

What you’re about to read may contain inappropriate content for some individuals.  Viewer discretion is advised.

My sweet kitty, Tickles, is a passionate hunter.  She loves to kill and dismember voles (a mouse-like mole capable of destroying gardens) and leave me a “trophy” of blood and guts on my beautiful wool carpet in the office.

I have my own passion.  I love being part of my clients’ and students’ positive body transformations.  It isn’t just the body that benefits from these changes, their whole being becomes more positive.  And, most often it results in them finding their passions!  (Pictured above:  My passionate client and friend, Nikki, who started with me in April '08 and a year later lost 84 pounds and ran her first marathon.)

We tried to keep Tickles from hunting by keeping her inside at night.  But, in the morning when I woke and put her outside, she’d resume the hunt.  Hunting is her passion. There is nothing, except keeping her in the house day and night, that will keep her from killing vermin.

When we honor our passions, we are living our authentic life.  And when we live with this kind of authenticity we do not need to stuff our desire to live our passion with food.  When engrossed in your passion you eat when you are hungry; an ‘eat to live’ mentality.  

Think about it, if you lived passionately there wouldn’t be enough hours in the day to do what you love. Time would be more precious.  You wouldn’t think to take time away from your passion to mindlessly eat!

Now, go find YOUR PASSION!