Monday, September 18, 2017


Keep on it!

Here's one of the best recipes. Hooray for cooler weather and warm dinners!

Serve with a salad or steamed veggie. 


Turkey Meatloaf
1 package ground turkey (if breast meat, add 1 extra egg yolk)
2 eggs whisked
2 - 3 slices healthy bread 
1 lb mushrooms chopped in food processor 
1 small white onion 
Parsley fresh or tube
Worcestershire sauce to taste 
Salt, pep, seasonings to taste (I like a seasoning salt called "Badia" that has a bit of a kick, also Trader Joe's season salt is good)
Depending on what else you like for flavor, a couple shakes of nutmeg is good too

Secret is below!

Dice onion and brown with olive oil, add processed mushrooms and put in freezer to cool down
Crack and whisk eggs, add bread (crumbled) and allow to soak for a few minutes before whisking in seasonings and Worcestershire
Add cooled onion/mushroom mixture then add the turkey with hand stirring or lots or arm muscle 
SECRET...put a tiny taste-test in a microwave safe ramekin and nuke for 30-45 seconds. Taste it and adjust if needed 

Mold onto shallow or deep roasting pan
Bake at 350 uncovered until golden brown and done
SECRET 2...scoop all of the drippings surrounding the loaf and whisk in a small saucepan with a Turkey gravy packet and 1/2-3/4c cold water and cook while continuing to stir


I have a ton of variations. This is the basic, better than beef tasting, loaf recipe.

Friday, September 15, 2017


The weekend is here!  What a great week it was and glad to be hearing more from all of you about what the challenge is to you and how you are doing.  Keep with it and remember, small changes are positive and better than no change at all!

What's on your plans for the weekend?

For me, a trip to the city sounds like a good idea soon!  Pictures, walking and maybe a fun bistro!


Wednesday, September 13, 2017


How is everyone doing?  I am hearing some fantastic ideas from people at bootcamp...encouraging you to post it!

Yesterday I did great and had mostly meat free!  Eggplant, tomatoes and onions...delicious!

Potatoes and maple tofu breakfast with green peppers as a hash.

What you got?

Stay with it!  A little good is better than no effort.....................


Monday, September 11, 2017


It's Day 1 again...starting 14 full days of your own plan or a plan we can help you with!  Magic Foods List is always a great option, it's been a bit more tough for me though because I have been doing a lot of vegan meals over the past few months.  Here's one of my meals today that was a grab-n-go lunch while on the road in between classes and teaching.

  • Leftover salmon
  • Kimchi
  • Cherry tomatoes

Leftovers are NOT a thing of the past!

Yum!!  Tonight will be a big salad with many fixins, some oil, vinegar and lemon along side a cup of Allison's homemade Tomato Un-Bisque!

More food prep will take place tomorrow for the rest of the busy week.  Doesn't take a lot of work only ziplock bags, Tupperware-type containers and room in the fridge and freezer.

Where do you need the most information, help and ideas?  Just let us know!


Sunday, September 10, 2017


We are re-starting as of tomorrow!

...Getting back to our first post, did you know what HFCS is?

HFCS is High Fructose Corn Syrup.  Have you noticed it is in so many products?  It's mind-boggling.  A man made substance is used by food manufacturers because it enhances their profits.  Its cheap!

Cereal, pasta sauce, cookies (not on the Magic Foods List), ketchup, meal replacement bars, salad dressings, sandwich bread are just some of the examples of where you will see this listed.

It didn't even hit the food market until about the 1970s and it is very toxic!  Your body does not process the calories in this substance but it's not the corn syrup that is the problem, it's the FRUCTOSE - a sugar that naturally occurs in fruit, honey, etc.  It's made up of two substances in fact.  GLUCOSE and FRUCTOSE.  Glucose can be burned as a source of immediate energy, stored in your liver or muscles for later use.  However, fructose is not used as an immediate source of energy, it metabolizes into fat.

While the fructose you get naturally through fruit and honey won't make you fat, eating HFCS can be compared to setting up an IV that pumps fat directly into your gut.  The worst offenders?  Soda...

Although sugar in general should be consumed in moderation, stay away from HFCS.  If you do have any sugar, keep it as sugar, cane sugar or sucrose,

What can you eliminate from your refrigerator now?  Surely there will be at least a few items that have HFCS.  If you are looking for substitutes, please ask!

Have a great evening and we will love to hear from you!


Saturday, September 9, 2017


At the close of Week 1, we are learning not ALL people can access the blog and comment.  We will double the communications to Facebook and hope that will work for the challenge...we will consider since not ALL could access, we will begin again on 9/11 for two weeks.  The contest will end on 9/25.

What were your challenges personally if you began this week?

Here's a nice tip for a MFL meal:

Salmon - get filets and rinse, dry and place skin-side down on a two-layered foil surface (you will place it directly on the grill) or a disposable foil cookie sheet.  Season with dry seasoning
   Grill Mates
   Belgian-Style White Ale
Grill on medium for 15 minutes with the lid closed on BBQ.

Brown Rice - you will use rice cooker.  First take 1/2 yellow or white onion and saute with olive oil, garlic and smoky salt or other yummy salt, chopped parsley or parsley tube.  Once onions are either caramelized or translucent, add the water needed for rice then move to rice cooker.

Roasted Vegetables - use chopped broccoli and cauliflower or any other veggies you like to roast.  Clean them and place in large bowl, add olive oil and season salt as well as fresh herbs or use the tube!  Roast in a non-stick roasting pan or other large dish for approximately 30-45 minutes at 375.  **This is a great way to do potatoes as well!

Please ask questions or post comments!


Monday, September 4, 2017



How has your holiday weekend been?  Hope you enjoy your day.  Many have not yet started the challenge but will be ready to go for this week!  Here's a repeat of our first post:

A Challenge to be Our Best Self  
We will encourage the Magic Foods List and we know that there are some other methods that may be ideal for you.  Ask for help and let's get things on track so we can all hit the ground running on Friday.

Things to think about....

1. How do I visualize me as my best self?  How long will it take for me to get there and what makes me most ready to work on this now?

2. What is HFCS and how does it help or hurt my progress to my best self?

3. Am I ready to apply the 90/10 rule or am I more of an 80/20?
Have a good Monday and see you soon!