HEALTHIER CHICKEN SOUP

Are you wondering how Chicken Soup could be any healthier? It is all in the ingredients!  Everything begins at the supermarket and it may cost more to buy organic foods and I am convinced that it is all worth the price. The flavor of organic foods is better and the vitamin content of these foods is higher.  Purchasing organic foods is a sure way of keeping genetically modified foods out of our diet. GMO is a subject that I am very passionate about. Changing Minds one person at a time is still a step forward for human kind (in my mind), however changing big business seems to be quite impossible for the little person like me. Labeling is the first step.

Here is an example of my Chicken Soup. The recipe changes every time, but pretty much use the ingredients listed. I usually make this in Winter. Winter in the West San Fernando Valley can plummet to 20 degrees sometimes. However when I make it in the summer, I use Organic low sodium store bought chicken broth which cuts down on cooking time quite a bit and it is so much more convenient to use.

I am going to list the recipe the old fashioned way though for all of you cooks who need a great base for almost any dish :) 

** If you are a Vegetarian or Vegan, omit the chicken and add leeks

Ingredients:  (ALL ORGANIC)

Chicken Soup Stock: 

1 organic whole chicken 

1 large onion, chopped 

3 carrots, quartered

2 stalks celery, quartered

1 bunch parsley, chopped

himalayan pink salt to taste. I use at least a tablespoon

peppercorns (several)

fresh herbs of choice. I have rosemary, thyme and sage in my garden and love using them in my soup stock.

In a large pot place all ingredients and cover with pure cold water. 

Bring to boil and then lower heat to simmer, covered for at least 2 hours.

Cool for a bit until the contents are cool enough to pour into a cheesecloth lined colander.

Keep the carrots to munch on immediately, discard the onion, celery and herbs and then separate all the chicken from the bone and set aside to cool. The pot of broth should cool down before you refrigerate it. Refrigerate overnight so the fat rises to the top of the pot and then you can skim it off. Told you the store bought broth was easier!

Chicken Soup

Ingredients:

2 T extra virgin, cold pressed olive oil

1 large onion, chopped

3 stalks celery, chopped 

3 large carrots, Chopped

2 cloves fresh garlic

herbs of choice

defatted chicken broth 

chicken meat that has been shredded or chopped.

1 bunch spinach

salt and pepper to taste

*****Salt is Always Optional*******

Method:

In a large pot, saute the first 6 ingredients until tender

Add the defatted chicken broth

Add the fresh spinach

If you have some leftover brown rice, now would be a good time to add it to the soup

salt and pepper to taste again and simmer for about 10 minutes.

Serve with fresh sourdough bread or skip the bread if you are trying to lose weight. There are plenty of carbs in this soup to give you a boost, like Italian Penicillin!

You can add any veggies you like. Just make sure they hold up. Zucchini is not a great one for soup, but Green Beans are and use kale instead or in addition to spinach for a very well balanced meal.

How I conquered a Lifelong Weight Problem~Updated

BEFORE and AFTER
How I conquered a lifelong weight problem
By Karen A Brennan

June 2005,  I was  47 years old in the body of a 54 year old. I was about 210 pounds. I stopped weighing myself when the scale tipped at 205 and I am sure I gained some after that.  I was depressed and miserable. I was a size 16+ jeans. My body fat was 33%, my cholesterol was 202, right on the border of too high and my body mass index was 33 which equals Class 1 Obese. I had chronic back and neck pain from injuries that I sustained 15 years before. I had heels spurs in both feet that at times caused unbearable pain. My asthma was worsening over time. I let myself go for 15 years after a debilitating back injury. This coincided with the time of raising my children, being a soccer mom and girl scout leader and working part time.The frequency of snacks and pizza was always part of the agenda and ultimately I forgot about myself. I had no social life and I shut myself in and out of sight.  As far back as I can remember, I have been overweight. It took a lot of strength and focus for me to change my life forever. I firmly believe that if I can do it, anyone can do it.
Today, I am almost 59 years old, I have been out of commission from over training for too long. But, I have maintained my 75 pound weight loss that came off in one years time.  I lost an inch in height from having fat feet, my body fat is now 18%, my cholesterol is 145 (I will have to get that checked again soon) and my BMI is 21, and the best part is that I am a size 6-8 jeans! I inspired myself to become an ISSA Certified Fitness Trainer and I help others who are in the position that I used to be in. It is my true calling in life to help others and I have a great plan that keeps me on track. I have continued my studies as a fitness trainer and I am now entering my 9th year! I haven't worked for a long time though. Unfortunately when I was at my top shape, I was "over-qualified" to work at a gym. that was their way of saying I was too old at 50! It was pure age discrimination. Most of the gym was filled with people my age so I couldn't figure that out..still cannot except for I live In Los Angeles where everyone has to look and be young. I try very hard to still influence and Inspire others around me and on facebook as silly as it seems. I Look to facebook and my followers for inspiration and motivation and I am not afraid to say it! :)
I get asked all of the time, "what inspired me to change your life?"
My true moment of reality was when my daughter returned from a year away at college and kindly told me that I must start taking care of myself. I put on the "Freshman 20" when she went away to school and with her push and the support from my husband and son too,  I took the first baby step. I took a long hard look at myself naked in a full length mirror at every angle and wept pretty hard. I always had told myself that when I get fed up with the way I looked, that is when I will start the diet yet again. Being a yo-yo dieter all of my life I was familiar with the “new beginning” every year for that New Year’s Resolution of losing weight. I did it so many times 20 pounds at a time and by the end of the year I was heavy again. It was a vicious cycle of stress, depression and eating until I had that “Ah Ha” moment. Sometimes those moments are very hard to pinpoint and vague. It is up to you to recognize it when it happens. It could be as subtle as seeing an old friend that you haven’t seen for a while and the look on their face says it all.
The plan is simple. Diet and Exercise is the key to getting trim and healthy. OK, you must have determination, motivation, consistency and discipline too.
The first thing one must do is to take control of your mind. “Optimal Fitness is Achieved Through the Infinite Power of Your Mind.” this is my motto. All of our lives we have learned to live and eat a certain way. We are over consumers in this country thus the huge obesity epidemic that has struck America.  I was part of that statistic until I decided to change my life forever. You must visualize yourself thin. Your mind is a very powerful tool. Believe in yourself and you have taken the first step. Become selfish with your time. This is not easy to do. The demands of balancing work and home life may seem impossible to you but fitting in 1 hour a day of exercise is not impossible, it is essential to a healthier and happier life.
My number one motivator for exercise is music. It is important to have a good beat to ramp it up. And you must change it up all the time to avoid boredom. If you are able to join a gym, find a cardio machine that you like and interval train. This means changing the resistance levels several times per work out. It drives me crazy when people say that they don’t sweat. Well, do my workout with me and you will need to change clothes at the end. Sweating is the objective. It releases toxins in your body. It makes you red in the face and gives you a natural glow. So put down the book and stop talking! Pay attention to your training and shoot for burning 200 calories in 20 minutes. It is a reasonable goal and if you don’t get to it for a while, keep trying. You just have to move your legs faster. You can do this at home too. Just rent a DVD, hire an in home trainer such as myself or just go for walks in the neighborhood. Bring your dog along. When I started, I walked with my dog 3 times a week and she got trim too! I I did not hire a trainer, but I studied them at my gym. The people who embraced me at the start of my journey are priceless to me now. I learned a few very hard lessons at the gym though. This is another topic all together though.
 When I began my program, I wore baggy men’s clothes and hooded sweatshirts. It is incredible to me how invisible you are when you are obese, especially in the "City of Angels."  I had a good case of gym intimidation, to say the very least.  I almost gave up after 3 weeks because I was sure that people were making fun of me, but I dug deep inside my mind and heart for motivation. I  recorded my progress with the measuring tape and scale and trained, full body workouts that I designed myself. I went to the gym 3 times a week, no excuses unless I was really sick, which I don't think that occured except for the very beginning of my training. We went to Vegas and I got sick with bronchitis for an entire month. I blamed it on the incessant cigarette smoke in the casinos and the germs on the slots! I really began my journey in the beginning of August, 2005. 
A year later, after I took off the 75 pounds,I desperately needed some new work out clothes. A funny thing happened when a gym member who represented a  line of Brazilian work out wear, gave me an outfit and said it was from a "Secret Admirer"! That was strange for me. That was an $80 Outfit! I needed to know who it was and I was hoping it wasn't as creepy as it sounded to tell you the truth! LOL! I tried the pants on and wow, I looked great! The tops was very sexy and I was very self conscious, but I had not ever looked like this before. I did find out who bought this outfit for me and thankfully it wasn't some creeper!  How I looked in that outfit inspired me to keep going for sure and I bought a bunch of new outfits too. That was my reward system and they are not inexpensive, however they last a very long time. I was not rewarding myself with food which I often did throughout my life as most people do. I went to the gym now, looking good, trying to set an example for those who are intimidated. I was their cheering section and this was rewarding for me. I embraced those in need and they appreciated that more than they can ever say. I know this because I was in their position once and I had a group that cheered me on and my self confidence improved so much especially at those times when I was about to give up and throw in the towel. Giving back is my reward.

Diet is the other half of the secret of my success. I don’t believe in a “cheat day”. Not until some great strides have been made. Diet for me is all about portion control. I learned this with Weight Watchers after my first child was born and lost 60 pounds. That was in 1986  and the theory stuck with me even through the time when I grew huge. I just didn’t let my mind embrace that theory, obviously. I now eat 6 small, healthy meals per day and if I do put on some weight like I do
over the holidays, I know how to adjust my diet to lose this 5 pounds of cookies I ate.  One big trick is to eat all of your carbs before 3pm. This means eating all of your fruit, breads, pastas and high sugar veggies before 3pm. Just eat low carb veggies and protein at night. Sometimes it is so hard to cut out dessert. I am a chocoholic by nature so what I do is buy the dark chocolate and have a square just to satisfy that urge. Herbal tea with no caffeine at night is also great for feeling full and it helps you sleep too. 8 hours of sleep per night is optimal as well as 8 glasses of pure water per day. I try to drink a gallon a day. It is important to plan out your meals and measure your portions. After a while it does become second nature. . I do this weekly. It really helps to stay on track this way. A healthy diet starts at the supermarket. Make a list that correlates with your meal plan and don’t defer to anything else. If you don’t buy junk it won’t be in your house and then your family will benefit too as mine did. My rule of thumb is to eat mostly organic foods. This is more affordable than you may think and you are eating less. The benefits are in the flavor and nutrition levels of the food. A food journal is essential as well to staying accountable and on track. To this day I write in my food journal and see where I have gone wrong. It is important to write down everything you consume and then analyze it. Don’t let yourself get lazy. I talk to myself sometimes for encouragement. We can only rely upon ourselves to change our lives. If you go off the plan for a meal or a day, tomorrow is a new day. New day, new life. Enjoy your life to it’s fullest and be happy with yourself. If you feel good, you look good and pat yourself on the back for a job well done!

Meatless Lasagna (Lower Fat)

This is a Lower Fat version of my favorite food! The trick to healthier eating is always in the ingredients. This year Our Daughter requested a meatless Lasagna for Christmas so here it is!

Ingredients:

1.5-2 pounds lasagna noodles. I used white flour noodles this year, but I prefer whole wheat or fresh sheets which are very hard to find.
1 large pot of fresh tomato sauce or to make things much easier, 6 jars of your favorite marinara. (No cans because it makes the sauce taste like metal)
2, 8 oz containers non fat ricotta cheese
2 cups low moisture part skim mozzarella 
1 cup whole milk mozzarella cheese for the topping (It melts better)
1 cup grated parmesan cheese, divided 
1 whole egg + 3 egg whites
1/2 up chopped fresh basil (chop lightly as not to bruise)
1/2 cup fresh italian parsley
Salt and Pepper to Taste
Olive oil (sparingly)

Method:

The First thing to do is to make your tomato sauce if you are making it from scratch. 

Using a large pot, Boil up the noodles al dente  about 10 minutes..Drain and stir gently and add back to the cooking pot adding a little olive oil so they don't stick to each other.

Mix together: the ricotta cheese, eggs, 1/4 cup parmesan cheese, fresh basil and parsley, salt and pepper while the noodles are cooking and set aside.

Layer ingredients as follows:

Sauce, noodles, tablespoons of ricotta mixture, mozzarella and parmesan cheeses.

Last layer is topped with sauce and the whole milk mozzarella.

Drizzle with a tablespoon of olive oil (optional) It makes the top a nice golden brown

Bake in a pre-heated 350 degree oven for 1 hour or until it bubbles and is hot in the middle
OR Place in Fridge overnight and cook within 24 hours at 350 for an hour and a half

Serve with Caesar Salad ( I must come up with a healthier than store bought dressing soon) and Warm Sourdough Bread 

I made a side of my turkey meatballs and they came out so yummy too..The trick with any meatball is to not over-handle it or they get tough. I will post a recipe soon. I am experimenting with baking the meatballs instead of frying.

Remember to portion control everything you eat unless it's a low carb veggie..Denying yourself the foods you love is the death of all diets!!

Marinated Artichoke and Garbanzo Salad

This recipe is quick and easy and has many layers of flavor. All of the ingredients are staples on my shopping list. Artichokes are very high in fiber, the garbanzo beans are also high in fiber and protein and the fresh veggies make this a very fresh, inspired side dish...(Thank you, Alex! ;)


Ingredients:
I can artichoke hearts, rinsed and drained
1 can garbanzo beans, rinsed and drained
1 medium red bell pepper, sliced in large chunks
1 medium green bell pepper, sliced in large chunks
1 cup cherry or pearl tomatoes, halved or leave whole
1/2 cup fresh snipped parsley

Vinaigrette Dressing: 
1 tsp dijon mustard
salt and pepper to taste
1 clove fresh garlic, minced
1 Tbl fresh shallots, minced
1/2 cup apple cider vinegar (Dr. Bragg's organic, unfiltered is the best one)
3/4 cup, extra virgin, cold pressed olive oil

Method:
Toss together lightly the first six ingredients and add the dressing:

Method for dressing:
In a small Pyrex measuring cup drop in the mustard, whisk together the mustard, salt and pepper, garlic and shallots with a small fork. Continue mixing while adding the vinegar, then the oil.

Pour the vinaigrette over artichoke and bean mixture and combine thoroughly. Marinate for at least 1 hour ..serve at room temperature and refrigerate

the left overs (if there are any!)

One-Pot-Pasta

I saw a One-Pot-Pasta on the internet and I thought I would give it a try. I think it works best with (white flour) organic spaghetti. I tried brown rice pasta, but it stuck together and the texture was gummy..not good. This is another inexpensive and quick recipe to throw together in about 30 minutes. Yes, I am very partial to Italian food! 

Ingredients:

1 pound spaghetti (or pasta of choice)

4.5 cups low sodium vegetable or chicken broth

1/2 purple onion, sliced

2 medium zucchini, halved and sliced thick (about 1.5 inches)

1 clove fresh garlic, thinly sliced

2 large roma tomatoes, diced

1 tsp Himalayan Pink Salt (valuable minerals)

freshly ground pepper to taste

fresh (or dried) herbs-basil, oregano, parsley, thyme

12 oz jar tomato sauce-(Optional..but it makes it richer in flavor)

4 ounces finely grated romano/parmesan mixture of cheeses

Method:

Place all ingredients in large sauce pot

Bring to a boil and simmer for about 20 minutes, stirring frequently

Test at 15 minutes for thinner pasta

When fully cooked, top with grated cheese and fresh herbs

Enjoy with fresh greens and a lemon vinaigrette

If you have been good all week..go ahead and have a sourdough toast with some real Irish butter on top...yummy..guilty pleasure..Remember my Maiden name is DeMattia !

*I added the jar of tomato sauce at the end at the request of my son, Mike. It did look a bit scant on sauce and it made a big difference with the addition of it. 

Starting up again!

On April 2nd , 2013, my Hip and Iliotibial Band were still in a lot of pain. So, I gave it intense therapy for another week. I have electrodes that could possibly help and then there is the rolling pin which gives me excruciating pain, but helpful for the  incredible knots in my leg none the less. Anything would be better than having to go into the hospital, get put under and then have a needle full of cortisone shot into my hip, RIGHT?
 I had proven to myself that when I started my journey back in 2005, I was correct in losing the weight slowly. I was 210 pounds and over a year, I lost 75 pounds. With steady exercise and a clean diet I lost half of myself in size. I went from a size 16+ to a 6 and now that I haven't trained for a few weeks, I am still holding my own. It helps to stay on a clean diet.
I made a huge mistake by over-training and really hurt myself, several times. I believe that my IT Band  and bone spurs in my hip issues are due to running on the highest incline on the Treadmill and Stepmill.(I Kind of went a little overboard, ya think?) As we age especially, our bodies cannot take that kind of beating anymore. It's called, "Insanity" for a reason! I noticed quite a difference with Menopause in how I look and how I move. I do not have that energy level that I once had when I had hormones in my body. I refuse to do hormone therapy and choose to age naturally so acceptance is vital to the whole aging thing.
I have met only a few who are interested in changing their lifestyle as I have done. I didn't find it to be the hardest thing I ever had to do once I made up my mind. We all have choices in the supermarket and with regular exercise, fresh air and water, determination and consistency success is at your finger tips :). These are just some of the keys for success. We are all very different and yet very much the same, however we are free thinkers. "Optimal Fitness is Achieved Through the Infinite Power of Your Mind" This is my motto and whenever I feel discouraged, I look back upon my journey and feel proud of what I have accomplished for myself and am willing and able to help others. This is My reward in life.
I choose to eat mostly organic foods. It really doesn't cost that much more if you portion control your meals and it is better for you and our planet. I try to drink  enough water. It is easy for me to get dehydrated for some reason."I have a very compulsive personality" and it is no excuse for breaking those old habits that we learned as children. I am  child of the 60's and I think I ate every single snack and sugary cereal that there was out there and now, if I sat down to a bowl of peanut butter Cap'n Crunch or a Cherry Hostess Pie, I would not feel so well after eating it. Also I was born to an Italian home where pasta and bread were mainstays in our diet and I was an over-eater as a child, so I have always battled a weight problem.  I still love to cook Italian food, it is my specialty, but I use low fat and whole grains and portion control to stay within my boundaries.
I realized that it is me and only me that can count on me to do the work, stay consistent and never give up!
it is November 18, 2014 and as I revise this article, I am down to my lowest weight, but I haven't worked out for a few weeks and my muscle mass has diminished, so quickly! I am seeing an incredible acupuncturist who is helping my Hip, Back and IT Band issues and I am better except for I have had the flu for a week now! Stress really got to my immune system this time. Have to work on that! My only hope is that someone out there gets inspired by my story. 
                                      IF I CAN DO IT, ANYONE CAN!!!!

Flour-less Peanut Butter and Dark Chocolate Delights

These delicious little cookies are adapted from a recipe winner from today's LA Times Magazine. To make any recipe your own, just alter it a bit and voila! 
Note: if you eat a gluten free diet you must find gluten free chocolate to work with. Other wise, most chocolate is produced on equipment that has been shared with wheat, dairy and nuts. I don't think these cookies would taste as good without the chocolate, but I am a chocoholic and almost everything tastes good with chocolate! ps..the house smells like a little bit of heaven right now! :)  

Portion Control!!!!!

Preheat Oven to 325 and line 2 baking sheets with parchment paper
Makes 24 Cookies

Ingredients:
1 Cup Organic Sugar
Pinch of Kosher Salt
1 Cup Organic, Creamy, Unsalted Peanut Butter
1/3 Cup Egg Whites, shaken or whisked
1Tsp Organic Vanilla Extract
1, 12 ounce Organic 72% Dark Chocolate Bar Cut in Half

Method:
Cut up 1/2 of the chocolate bar into small chunks and save the other half to grate over the cookies before baking,

In a large mixing bowl , beat first four ingredients with a wooden spoon until well blended
Add the chocolate chunks and mix
Place by teaspoon on cookie sheet and press down with a fork in a criss-cross pattern
Top with grated chocolate
Bake for 12-14 minutes
cool in pan for 2 minutes and cool completely on racks
After cooled divide up for snacks so you don't go overboard.

Cranberry~Tangerine Relish

This recipe is so simple! Make it ahead of time and garnish with fresh Clementine wedges

Ingredients:
1, 12 ounce bag fresh cranberries, picked over
1 cup fresh Clementine (mandarin oranges) juice
3/4 cup organic sugar
2 T honey
2-3 fresh Clementine's peeled and segmented

Method:
Combine first 4 ingredients and bring to a boil
Cook until the cranberries "pop"-about 10 minutes..maybe more
Place in a decorative serving dish
Garnish with fresh Clementine wedges

Pumpkin~Cranberry Bread Pudding

Just messing around with the ingredients I had on hand and it turned out a winner! Cooking times may vary and don't be worried if the center still looks too moist when it comes out of the oven. It will all be absorbed when cooled~This recipe is higher in fat than I usually call for since it is the "comfort food" time of year and I used 2 eggs and Almond Milk in the batter 2 Tbs Earth Balance in the topping. All of these may be omitted from the recipe, but make sure 2 egg whites are used to replace the whole eggs. The result is a very moist Bread pudding. Also, I used dried Cranberries and the next time I make this I will use fresh ones so they don't end up on the bottom of the dish when baking~
Preheat oven to 425 degrees
Grease large casserole dish with 1 tsp coconut oil or butter

Ingredients:
1- 1 gallon zip lock bag full of ends of bread that have been frozen (High Fiber Bread)
1 pint egg whites
2 whole eggs
1 quart unsweetened, vanilla almond milk 
1 can(15 oz) organic pumpkin
2 Tbs dried cranberries (or) 1/2 cup fresh 
1 Tbs vanilla
1Tbs ground cinnamon
1 Tsp nutmeg
1 Tbs ground ginger
3 Tbs brown sugar
1 Tbs honey
Topping:
1 cup Organic Old Fashioned Oats
1 Tbs Whole Wheat Flour
1 Tsp Cinnamon 
2 Tbs Butter (Kerrygold)
1 Tbs Honey

Method:
Thaw out bread and cut into 1" cubes and place into a large bowl
Lightly Whisk together all of the other ingredients and pour over bread and stir together
Pour into greased casserole dish, cover with foil and put in fridge overnight for the bread to soak up the liquid mixture.
Make the Topping by mixing dry ingredients together , adding the butter and mix with clean hands.
Place topping on top of bread pudding. You may add chopped walnuts at this phase, but it adds fat to the recipe, so be stingy with nuts. Sprinkle honey on top and bake @ 425 for 15-20 minutes until browned. 
Turn heat down to 350 degrees and bake for 1 hour~partially covered with foil. Check at end of cooking to see if topping is still crunchy. If not, turn the heat up to 450 and uncover for 5 minutes.
Serves 16, very small portions or 8-10 medium sized. Be careful...Very high in carbs :)
May be served with a whipped topping or coconut cream...that would make it yummier :)   


 
  



 

New Day, New Life, Revisited

It has been a little over 7 years since I decided to change my life forever and a little over 6 years since I lost 75 pounds. Looking back, it seemed as if it was a breeze to lose the weight and stay on top of the intense work-outs I gave to myself. I didn't have a personal trainer, however I watched the best ones at my local gym to evaluate them to see what makes them the "best" and researched a variety of training sites on the internet and did it myself. I transformed myself from a frumpy, premenopausal 47 year old in the body of a 54 year old who wore men's baggy clothes to cover up to a Vibrant 48 year old in the body of a ahh,, let's say 35 year old who's wardrobe consisted of high end workout clothes :) I was driven by my goals and supported by my family and friends. I inspired myself to become a Personal Trainer. I studied in our sweltering home office for most of a year and became Certified with The International Sports Sciences Association. I promoted myself and I worked in-home with my clients and even made the September 2008 Success Story for Prevention Magazine. I also made the Personal section in Muscle & Fitness Hers Magazine the same year. I turned 50 and it was fabulous!!!!! I felt better than I had felt all my life. I felt attractive again to my dear husband who loves me through thick and thin, literally!
When I began my journey, I was scared. I was scared to lose weight. I was scared my life would change. I was obese. It was easy being fat. Then I got to the point where I horrified myself by looking into the full length mirror, naked. I always told myself, every time I got to that point of self disgust, that I would diet and exercise and I did and I usually would lose between 20 and 40 pounds and then gain it back every Holiday Season. Back then, Holiday Season began at Halloween and ended after Easter.That is three quarters of a year of Chocolate Season!
Absolutely the hardest part of the weight loss success is maintaining it. How do I stay motivated? Well, I have had some set backs. I think all of us have set back now and again.  It's all part of being human. In May of  2010, I came down with diverticulitis and ended up in the hospital for 2 days. It took the Dr 6 hours to figure out what was wrong with me. At first she thought I had an ectopic pregnancy. The internal ultrasound was brutal at best and the concoction they gave me to drink (contrast) before the cat scan made me sicker than the disease. That was the sickest I had ever been and I was scared that I was dying. Nothing changes your life like lying in a dark hospital room for 2 nights. I though about my family and I thought about all of the friends I had made through my weight loss. I though I might never see them again and I fell into a deep depression. The hospital fed me red jello (idiots) and salty broth and overloaded my IV with vitamins and didn't come I to check me or clean up. What a horrible time of my life. Physically I have never been the same. I feel scar tissue in my lower GI. Since I had a pin hole in my intestine, that's what I figure that aching is. I was given 2, very powerful antibiotics for 10 days and that was also worse than the disease. And I cannot forget to mention the white diet I had to eat since when healing. White Bread, White Rice, yogurt, meat...all stuff I do not usually eat. The meal they sent to me before my release was a Steak Sandwich and apple pie.. For crying out loud all I wanted was tea and toast and maybe a banana! If you do not know about diverticulitis, it is small pockets in your intestine that can collect foods like nuts and seeds and then become infected. It is an "old persons" disease, usually. At the age of 50 everyone should get a colonoscopy. It's a test where they put you out (thank God) and stick a hose up your rear end to see your intestines and removes polyps sometimes. When I had mine done...yet another horrible experience with the same health care provider, I had to find out the results myself and they told me I had diverticulosis and that most people had this and there is nothing you can do about it. I beg to differ. Stay away from Seeds and nuts and do not let yourself get dehydrated or too stressed out. It re-occurred with me a week after my dog died. I was so sad with grief that I forgot about myself and got very dehydrated and it struck me again.
Through this set back, I gained my strength and continued with my fitness, but not at the same pace. I lost my clients at this time too which was not so great, but that is the life of a trainer. I am still my best motivator and when I put my headphones on and have no time restraints, I get lost in my cardio and weight training. I did do a 9 month stint working at the cafe at my gym, which in retrospect was a mistake, but at least I made some tips!
So now, here it is in July and our daughter posts a photo of an adoptable (adorable) puppy. At first I strongly said No! I then slept on it and looked again at his pictures. He was so cute that we took him in. He was found on the streets of downtown LA and my heart broke. Getting him acclimated with our other dog was (is) tough and they still "play" with their teeth showing and it's been such a handful having to watch 24-7...but I wouldn't give it up for a thing, not even fitness! I have managed to work out at home in my tiny little office in a tiny little space with the music on loud and the doggies sleeping on the bed. I have fallen off a little, but every time I get a chance to go to the gym I do and I am greeted by so many of my beautiful friends who make me feel like a million. There is no better feeling than that and that's what keeps me motivated!
I do believe that I have changed my diet forever. I eat 6 small, well balance meals a day coupled with at least 8 glasses of water. I eat chocolate every day and I confess sometimes too much, but then I pull in the reigns on myself. It is a mental thing that no one else can give you. Once it is grasped, don't ever let it go! Life is so much better with self esteem instead of self conscious and it all comes from within, not from some multilevel marketing product or video or surgery. Optimal Fitness is Achieved Through the Infinite Power of your Mind and maybe a few books out there! :)

Rewarding "Good" Behavior

Ever since we were children, our society beckons us to be "good". As parents, we sometimes label our children this way as our parents did tous. Since we live what we learn this is what most of us do unless we break the chain of judgement..  Each and every one of us has a different definition of  what is good and and what is bad. Linking this to a fitness quest or journey in our life, everyone is very different. For instance, when I was 210 pounds I thought only 2 slices of Pizza instead of my usual 3 or 4 was being good and oh, the Diet Coke was the beverage of choice and at a 6 pack a day, I was being exceptionally good! Now, I just shake my head at how I used to think.

This June is my 11th Anniversary of joining my local gym. 11 years ago I decided wholeheartedly to change my life forever and my definition of good and bad has done a complete 180 degrees in my mind and in my life. Every day I ask myself, "what did I do today that was good for my health and fitness"? Ask this question to yourself. My answer to myself is usually, "I ate a healthy breakfast with a balance of protein and carbs, I drank 8 glasses of water, I worked out, I had a post workout shake, I hugged a few friends, I had a low carb lunch of chicken and veggies, I took an hour nap, Just about to have string cheese and an apple,  I am going to eat a healthy dinner and get some more water in me I am definitely going to skip desert tonight. What do I do to reward this "good" behavior? I look at myself and say thank you :) During my weight loss journey, I never rewarded myself with food or a cheat day. I bought more workout outfits! And nothing, absolutely nothing beats the size 6 jeans that still are a bit baggy on me. When I was a 16+ I was miserable..How could I let myself go that far? I am so happy to have come to my senses and I will continue the good words and advise I have for people like you who read my blog. I am sincere about my concern for others and love to help and inspire those around me...this is what they are telling me..Me, Karen Brennan, Obesity Survivor, an Inspiration to others!! WOW, my greatest reward for weight loss success :)
The first thing I rewarded myself with was new running shoes...The photos above are just some examples of what I did. When going out to dinner, which is a rarity, I order healthy foods, or as healthy as I can get. I am pretty sure that most of the Salmon that is served in restaurants are farm raised which is basically fish swimming in small pools in their own excrement. I am a little (haha) obsessive about what I consume now and I feel so much better than how I used to feel at 210+ and at a size 16+. Needless to say have replaced my food rewards with some material items, but when I became a Certified Fitness Trainer that was my biggest reward of all. I had 4 steady clients for a couple of years and I could help out around here with the finances. I was so proud of myself when I was published in Prevention magazine and also Muscle and Fitness Hers in the same year. I was on a roll!. For over a year now I have been out of the gym. Oh, the gym, that will be another saucy story and it will be a book, indeed! I have some very crazy stories coming out of that place.
I Over-trained for 7 straight years and ruined my hips, so now I stay at home, stretch and meditate and do too much housework and gardening to live a pain free life, but I take one day at a time and try my best to stay positive. I am OK! :)

Home-Made Granola

One of my favorite things in life is the smell of baked goods baking and especially on a Sunday Morning. I have come up with a lower fat version of a typical Granola. I omit the oil and add chopped nuts and banana chips for this particular recipe. Changing your lifestyle to portion controlling your food intake is the most successful "Diet Plan" out there. So, be cautious with this recipe because it has a lot of sugar, so it is high in carbs. It is also high in fiber, good fats and when joined with 1 scoop of Protein Powder and some Almond Milk and 1/2 fruit of your choice...It is HEAVEN!
*****Portion size is 1/2 cup*******

Ingredients

5 cups organic rolled old fashioned oats or multi-grain oats

1 cup toasted oat bran

1 cup chopped walnuts

1 cup slivered almonds
1 cup chopped banana chips

1 cup sugar in the raw

pinch kosher Salt

1/2 Tsp + cinnamon

1/2 cup honey

Method:

Preheat oven to 300 degrees

Stir together all of the dry ingredients in a large bowl

Add honey and stir with Plastic Spatula until coated and clumps form (may have to add a little more honey)

Spread on Cookie Sheets and Sprinkle some cinnamon and drizzle some honey on top

Bake for 40 minutes, stirring every 10 minutes until browned and toasted

Cool Completely on racks..Optional: Add Dried Fruit such as Cranberries or Blueberries once the granola has cooled

Store in air tight containers

Quick and Easy Baked Polenta/Zucchini Italiano

I Love this recipe! It takes about 15 minutes to prepare (if that) and about 30  to bake. Vegan's can omit the cheese, but it doesn't taste the same without it.

Ingredients:
1-18 ounce pre-cooked, packaged organic polenta, sliced into 1" rounds
1-26 ounce jar marinara sauce
4- 6 zucchini squash, sliced in 1/2 inch rounds
3 whole tomatoes sliced thin-12 to 13 slices
1/2 Cup parmesan cheese
fresh or dried basil


Method:
Line a glass rectangular baking dish with 1/2 jar of tomato sauce
Layer zucchini squash on top of sauce
Pour the remaining sauce over zucchini
Sprinkle with 1/4 cup parmesan cheese
Place the polenta on top of sauce
Top the polenta with the sliced tomatoes
Top tomatoes with fresh or dried basil and remaining parmesan cheese


Bake @ 350 for 30-35 minutes or until bubbly and zucchini is soft.

Capresse Salad with Fresh Basil and Balsamic Vinaigrette

This is the Easiest and Most Beautiful Salad ! I made it for my Mother's 87th Birthday Celebration. It takes a bit of prep time.

Ingredients:
6 pounds heirloom tomatoes, sliced thick
1 pound buffala mozzarella cheese, Sliced or Set in Center of Platter whole 

1 bunch fresh basil

salt and fresh ground pepper to taste

1/2 cup balsamic vinaigrette
1 head washed leaf lettuce

Method:

Line a Large Platter with Leaf Lettuce or fig leaves
Slice tomatoes

Place Basil Leaves on top of Tomatoes

Sprinkle with Vinaigrette and Salt and Pepper

Let marinate for 30 minutes

Enjoy :)

Leg Day!

Most of the people I know @ The Gym Absolutely abhor leg day. I have very mixed feelings since my legs have been my nemesis pretty much most of my life. I look forward to changing up the routine every day just to keep things interesting.

30 minutes on the Elliptical Interval Training-Burn 360 Calories
10 minute full body stretch
Bosu-Balance: Full Body Workout-3 Sets of 20 Reps Each Exercise
Standing Squats, Standing Lunges, Kneeling on 1 knee Kick Backs, Round Side Down Push-ups
Machine Hamstring Curls 2 Sets of 15 Reps
Dead lifts with 25 Pound Bar 3 Sets of 25 Reps
Back Extensions-2 Sets of 20 Reps
Squats in Place-No Weight 2 Sets of 25
Walking Lunges-25 paces and run back to start
Lunges in Place-No Weight 2 Sets of 20 Reps Each Leg
Doogie Lifts on Bench
20 Minutes on Treadmill-Interval Train Burn 140 Calories
Ab Routine:
Standing Leg Lifts-2 Sets of 20 Reps-Knee Bent (Thank you very much)
Reverse Crunches-Leg Lifts on slant-1 Set of 20
More Reverse Lunges on Mat holding on to a bar 1 Set of 25
Regular Crunches-2 sets of 25
Reach-ups to opposite toe-2 Sets of 20 Each
*New One* (For me anyway)-Lie on back Stretch out right leg off the ground, Bend left knee and put toe under right leg for support. Right Hand behind your head and reach to your Left knee keeping your back pushed into the mat engaging your abs. It is like a more intense, one sided bicycle kick. Do it slowly for a great challenge. It works on the Love Handles too! I did 1 Set of 15 Reps each side
Stretch More on Mat
DONE!
During the Workout I consumed 32 Ounces of water and a small apple and immediately after I had a protein bar right away because I was STARVING!- this is called a catabolic state in scientific terms. Do not let yourself get that way because it can get dangerous if your blood sugar gets too low. Keep a snack handy such as a clif bar or a small apple.

Artichoke Stuffed Zucchini Boats on a bed of Balsamic Infused Spaghetti Squash

When the pantry is getting low, I come up with creative ways to use the ingredients I have on hand. The trick is to have a varied shopping list and ALWAYS have fresh veggies on hand. This recipe requires some prep time, so give yourself ample time to have it ready for dinner. It is Not quick and easy and my kitchen was a mess after making this one, so plan out cleaning as you go.

Preheat oven to 375

Ingredients:
1 whole spaghetti squash
4 large zucchini squash 
1/2 purple onion, diced
1 can artichoke hearts, rinsed and drained and chopped
1 clove garlic, minced
1 small red bell pepper,chopped
herbs of choice~ basil, parsley, thyme, oregano, sage or dill are great choices
salt and pepper to taste
1/2 to 1 cup freshly grated Parmesan cheese

Sauce for Spaghetti Squash Ingredients:
1.5 cups organic, no sodium chicken or vegetable broth
1/2 brown onion, minced
1 clove garlic, minced
2 T balsamic vinegar
1 tsp olive oil
Salt and Pepper to taste

Method:
Cut spaghetti squash in half, remove seeds and place face down on seasoned cookie sheet
Bake for about 45 minutes or until tender and Squash peels off inside and looks like noodles. They will have a crunchy texture
While the squash is baking, prepare the zucchini by slicing lengthwise then in half. Scoop out the insides of the zucchini with a grapefruit spoon, chop up and place in a large bowl. Line Up zucchini on an oiled baking sheet as shown below
Chop up artichoke hearts and place in bowl with zucchini
Saute onions, garlic and peppers until tender
Add the zucchini and artichoke mixture.
Season to taste with Fresh or dried Herbs of choice. There are salt free herb and spice mixtures that work great too.
Fill up Zucchini (Boats) with the mixture, Top with a sprinkle of Parmesan cheese and bake for about 45 minutes or until tender and top is Golden. (I also toasted a piece of whole grain bread and grated some on top for browning)
Scoop out Spaghetti Squash and add a small amount of Olive Oil while preparing sauce
To Prepare Sauce for Spaghetti Squash:
Pour 2 cups chicken or vegetable broth into a well heated pan
Add chopped onion and saute for about 10 minutes. Add herbs of choice, Salt and Pepper. Salt is Always optional.
Cook uncovered to reduce
Add  2T  balsamic vinegar and continue to simmer and reduce to a thicker sauce.
Pour on top of spaghetti squash and toss with tongs with 1/2 cup Parmesan cheese
Place in a large serving dish and keep warm. I kept mine in my iron skillet
Place Stuffed Zucchini on top of Spaghetti Squash and Serve

OrganicPumpkin Bread

I made this very moist and delicious Pumpkin Bread using only 1 tsp of Coconut Oil the (glass) pan. Sometimes I use butter but I try to limit my intake of saturated animal fats. I now use oils such as organic, virgin coconut oil or extra virgin, cold pressed olive oil. I also use Organic Earth Balance when cooking baked goods for people who are watching their cholesterol intake. 
Also, for gluten free baking, I prefer almond flour to coconut flour because of the taste and consistency. I made some today using 1 tsp of coconut oil to grease the pan and I sprinkled another tsp on top before baking and a drizzle of raw honey
Preheat oven to 350
Grease Glass Loaf Pan with 1 Tsp. Coconut Oil

Ingredients:

2 Tsp Coconut oil,Divided
1 1/2 cups Whole Wheat flour

1/2 Tsp Salt

1 Tsp Baking Soda

2 Tablespoons Flax Seed Meal
1 Cup (15oz.can) Organic Pumpkin Puree

1/2 cup Organic Applesauce

3 Egg Whites 

1/3 Cup Organic Sugar
1/4 t Nutmeg

1/4 Tsp Cinnamon

1/4 Tsp Ginger
1/4 Tsp Pumpkin Pie Spice

Sprinkle of raw honey on top

Method:

-Mix together Flour, Salt, Baking Soda, Flax Seed Meal and set aside

-Whisk together Pumpkin, Organic Sugar, Applesauce, Egg Whites and Spices

-Add Dry ingredients to Pumpkin mixture to combine. Do not over mix

-Pour into Greased Glass Loaf Pan. Sprinkle with a Tsp of Coconut Oil and Raw Honey before baking

-Bake for 1 hour..maybe longer until center is firm. Do not over bake.

-Cool in pan for 15 minutes and then on a rack until cooled.

-Enjoy by itself, with whipped lite cream cheese or today I had some with peanut butter and honey on it...That was a TREAT!

Serving Size...could be Dangerous! lol Cut into 8-10 slices-Portion Control Rules!
I don't do the nutrition facts over here...All I know is that this recipe is so moist, low fat, delicious and Organic...what could be better than that? Sorry....Not Low Carb...LOL

LOW FAT BANANA OATMEAL BREAD

Preheat Oven to 350 degrees

Grease Glass Loaf Pan with 1 Tsp Earth Balance margarine or Butter

Ingredients:

1 C Whole Wheat flour

1 Tsp Baking Soda

1/2 Tsp Baking Powder

2 Tsp Cinnamon

1/8 Tsp Nutmeg

1 Scoop Vanilla Whey Protein Powder

2 Egg Whites (1/3 Cup)

1/2 Cup Organic Applesauce (or a small container from a 4 pack)

5-6 very Ripe Bananas, Mashed

1/2 Cup Organic Sugar

1 Tsp Vanilla Extract

1 Cup Old Fashioned Organic Oats 

Topping:

Mix together with clean Hands

1 Tsp Earth Balance Margarine or Butter

1 Tbs. Brown Sugar

1 Tsp Cinnamon

1 Tsp Honey Squirted over the top when coming out of the oven (Optional)

Method:

Sift Together: Flour, Baking Soda, Baking Powder, Cinnamon, Nutmeg and Protein Powder

Set Aside 

Whisk Together: Egg Whites, Applesauce, Mashed Bananas and Sugar

Add Flour mixture to egg mixture and stir. 

Fold in Oats

Pour into prepared loaf pan

Bake for 50 minutes to 1 hour (maybe longer. this is a very moist bread)

Cool in pan for 10 minutes 

Loosen sides of bread from pan and place on a wire rack 

Cool Completely before slicing

Slice with a Serrated Knife

May be served with All Fruit Preserves or low fat cream cheese if desired. I love it all by itself :)