Podcast #2 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 2- My Story
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal
My Story is an ongoing list of:
cringe-worthy moments of yo-yo dieting since I was 10
past eating disorders
Dealing with life’s disappointments by making myself “feel better” with food
I started slowly dropping out of my own life due to shame of my weight
low self esteem & diminishing confidence
I had no energy at all. I couldn’t even stand long enough to make dinner so ordering in or fast food was the norm
I stopped caring about my looks and gave up on the idea I could really ever lose weight
The shame and self hatred I felt was overwhelming and impacted my life in a negative way
Until I wanted more for myself, and DECIDED
That I would do it sensibly, without restrictions or extreme workout program
The only thing I could rely on to make me feel better was my stocked refrigerator, which was always there for me.
Shop, Chop and Roll Meal Plan:
Breakfast: Veggie Quiche- see recipe below
Snack: Banana
Lunch: Orzo and Veggie Pasta salad in a Mason Jar
and Mason Jar Salad- Black Olives, Green pepper, cut up cheese snacks, croutons, Italian dressing
Snack: Apple
Dinner: Tacos with Extreme Wraps (50 calories per tortilla!!)
Ortega, ground beef, salsa, black beans, lettuce, cheddar shredded, tomatoes, guac
Snack: 100 calorie Popcorn bag and hot tea
Calorie Content for the Day: 1370
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Question to consider until next week…
What do you think the difference is between lifestyle change and diets??
AND which one do you think is easier?
Don’t miss next week when we will discuss:
5 rules for weight loss success
Basics of the Best Life Plan
Lifestyle change vs diet
Show Notes Bonus Features…
Recipes:
Veggie Quiche-
(6 servings- 124 calories each)
You can add in whatever veggies you want (mushrooms are great) this is what I put in…
Ingrediants=
sliced large zucchini
sliced yellow squash
2 tbsp parmesan cheese
2/3 cup shredded mozzerela
3 egg whites
3 eggs (whole)
ornage bell pepper chopped
2 tsp jarred minced garlic
salt and pepper dash
1 tbsp thyme
3/4 cup milk (I use the almond unsweetened)
1. Heat skillet over medium high
2. Add to skillet- veggies, thyme, salt and pepper, garlic, olive oil or pam type spray
3. Stir 6-7 minutes frequently
4. Spoon into bowl to cool as you make egg mixture
5. Make egg mixture= stir together all eggs and egg whites and milk, and another dash of salt and pepper
6. Pre heat oven 350 degrees
7. Spray 9″ circle plan with Pam or olive oil spray (or square pan)
8. arrange veggies into pan
9. top with cheese
10. Pour egg mixture over veggies
11. sprinkle top with parmesian cheese
12. Bake 12 minutes or until no longer jiggles
13. Cool 10 min before cooking on wire rack
*You can also make ahead and freeze, then put in over 35o degrees for 20 min
Orzo Pasta Salad-
per 1 serving (make ahead by duplicating recipe then scooping into mason jars to keep)
1/2 cup cooked orzo (this is also amazing with cous cous)
3 pieces chopped canned artichoke hearts
bellpepper chopped (1/4 cup)