We know our goal, we know our why, we even have ideas for alternative behaviors and options to change our habits.  If you’re in a groove with this – FANTASTIC!  You’re on your way!  Carry on, and let us know how you’re doing.

If you’re struggling a bit, let’s look at what makes it so hard for us to choose to stay with those behaviors until they become natural.

What’s the problem?  Specifically – what’s holding you in that old pattern, that familiar food cycle, that go-to detour?  Do you know?

Get the big shovel – this could take some digging.

I used to say something like I’m mad or frustrated, or maybe I was hurt; but most often, those were masks for something deeper.  Yes, they were the outward emotion.  I was frustrated.  I was mad.  I did feel hurt.  Why?  What just happened to create that emotion?

Even more, what’s under that?

When have you felt this way before?

How is it connected to food in general or a specific food?  Or is food a soother you’ve added along the way?

As an emotional eating coach, these are the initial questions I ask my clients to answer.  Once we find the root of an action, we can unwind it.  It’s that “a-ha” moment that changes everything.

 

 

 

 

 


 

Renée Jones is a counselor and coach specializing in overcoming emotional eating.  After 40 years on the Diet Yo-Yo, she struggled to find what worked for her while emotional eating sabotaged every attempt.  When she finally overcame that emotional eating to lose her weight, maintenance on a low-fat diet left her tired, hungry, and cranky.  In April of 2015, she found the ketogenic lifestyle and later Carrie Brown’s recipes, which freed her from the Diet Yo-Yo and dark mood swings.

Now she helps others get free of their emotional eating and other baggage so their hearts can heal along with their bodies.  She has a Master’s degree in Counseling with certifications in both traditional and contemporary models as well as Horse-Assisted and relaxation methods. She has an international counseling and coaching practice.

Author of  What’s Really Eating You: Overcome the Triggers of Comfort Eating

 

Connect with Renée!

www.packyourownbag.com

Facebook

Instagram

 

 

 

Want delicious uber-healthy recipes? Check out my Cookbooks!This post may contain Amazon or other affiliate links. I may receive a small commission from qualifying purchases in order to provide free content for you.THANK YOU for your support! You make all things possible.

Sunday

Lily’s chocolate chip squares

These are so easy to make and really satisfy my taste buds when I fancy a little chocolate.  I use a non-stick muffin tin to make these.

In each muffin space I put:

Pop the tray into the oven at 200f / 95c for about 5 minutes (you need to keep an eye on the chocolate) or until the chocolate begins to melt then with a towel under the tin pop it into the fridge.

I don’t allow the whole of the chip to melt down as I find the chocolate becomes a little bitter. I keep them in the fridge once cooled down.

Monday

Pork chop for dinner this evening with cheesy spinach.

Brushed the pork chop with beef drippings and sprinkled Dukkah nut and spice blend over it before shallow pan frying in 33g beef dripping (tallow). The chop was 254g of yum.

I added cheesy spinach as my side:

11g butter melted in a pan with 97g Phily cream cheese and 14g French’s classic yellow mustard.

Cooked the spinach and removed from the pan, added butter, Phily and mustard until it had all combined into a thick creamy sauce.

Re added the spinach and stirred in. Allowed the spinach to heat through with the sauce.

   

Tuesday

Breakfast was an avocado (127g) and egg (x2 hard boiled) salad held together with avocado mayo (2 tbsp).

Boiled the eggs peeled them and chopped them up in a bowl.

Removed the avocado from its skin and chopped it up small before adding it to the eggs with the mayo.

Mixed this together with a fork.

Washed 2 spring onions (27g) and red Leicester cheese chunks (57g).

Dusted the salad with a shake of Everything But the Bagel Seasoning and savoury paprika.

250ml coffee with a tbsp of double cream finished breakfast.

Wednesday

When you get strapped for time easy keto options, I always have almonds, olives, cheese and jalapenos on hand.

So my snack attack brunch today before work was:

Coffee 390ml with 2 tbsp double cream and 1 tbsp mct oil.

Thursday

Made some almond flour biscuits for easy ready grab and go food.

To make the biscuits I used

Combine all of the dry ingredients in a mixing bowl.

Add the sour cream and mix well together.

Grate the cheddar cheese and add to the dry ingredients and sour cream.

Beat the eggs and add to the bowl and mix thoroughly so all ingredients are combined.

Melt the butter and add to the bowel mixing well so all ingredients are combined.

Pre heat the oven at 350f / 180c

Using a buttered muffin tray divide the mixture into 8 portions and pop into the tin.

Once in the hot oven cook for 14 minutes.

Remove from oven and check with a knife that the mixture has cooked all the way through.

Push the knife into the centre of one of the muffins, if it is dry when extracted the biscuits are done, if moisture is on the knife return to the oven for another 1 / 3 minutes to finish cooking.

Keep an eye on them so they don’t burn.

I normally have a couple biscuits with a good dollop of cream cheese.

Friday

Really like the taste of leeks. A member of the onion family they have a much more subtle flavour so I decided to combine two great flavours, leeks and bacon.

Cleaned a leek which after being stripped back and having its bulb chopped off weighed 145g.

I steamed the leek for about 3 minutes to part cook.

I then took 5 slices of smoked streaky bacon (150g) and wrapped around the leek.

I cut the leek into five portions. I then sprinkled with sea salt (Use code: carriebrown for 15% discount!) and black pepper before placing on a tray and covering ready for the oven.

I baked in the oven covered for 20 minutes at 150c / 300f then removed the cover and baked for a further 10 minutes to crisp the bacon edges.

Served with a little French’s classic yellow mustard. Delicious.

Saturday

Saturday brunch

  • three poached eggs
  • 63g Bavarian smoked ham
  • 62g Polish Royal smoked cheese
  • 108g fresh avocado

390ml coffee with 2 tbsp double cream finished lunch.

Peeled the avocado, sliced the ham and cheese a placed on my plate.

Poached the eggs, I use a poaching pan that I purchased from Amazon for £9 / $12. It makes great poached eggs every time. To finish the plate I dusted the eggs with black pepper and savoury paprika.

I purchased the poaching pan from Amazon (I get asked about my poached eggs a lot) for £9 / $12. Its really easy to make great poached eggs with this pan. Fill ½ way with water, place the frame on top of the pan (the piece of metal that holds the egg cups). Place how many egg cup you need in the spaces in the frame and add a slither of butter into the holders. Once the butter has melted add your eggs. Place the lid on the pan and cook for about 6 minutes. Use a knife to see if the whites are cooked all the way through before serving.

 


 

So who is this bloke, I hear you ask, taking space on Carrie Brown’s chunk of worldwide web Real Estate?

Well I am Vic Fleming and I have been following a ketogenic lifestyle since Oct, 2016. In that time I have reversed type 2 diabetes and lost 150lbs+ to regain some control over my health.

I have done this by revamping my whole way of eating and my approach to food and I hope to show that keto meal times don’t have to be stressful or complicated. I am not an expert or a trained culinary professional. I am just a regular guy who got sick of being told by his medical professionals that the rest of his life would be one that would be reliant on diabetes medications for survival.

Basic meals and meal prep are how I have been able to stick with keto and kick diabetes. I am now drug free and so much healthier. I am still a work in progress, and I will be for the rest of my life, I just wish I started this keto experiment many years ago.

 

 

Want delicious uber-healthy recipes? Check out my Cookbooks!This post may contain Amazon or other affiliate links. I may receive a small commission from qualifying purchases in order to provide free content for you.THANK YOU for your support! You make all things possible.

Yogi Parker – KETO Trucker Extraordinaire – who I had the absolute pleasure of having dinner with while he was delivering a huge old truck load of goodies to Connecticut in the Fall of 2018 – has so much cooking-in-a-truck goodness to share that we’ve teamed up to bring his recipes right to your device of choice!

Whether you’re living in a truck, a tiny home, or a regular house, you can benefit from these amazing, innovative recipes! Yogi’s pictures are proof that all of this gourmet goodness happened IN A TRUCK!

Please enjoy Yogi’s unabridged, unedited recipes in all their glory! You can join Yogi and I in the Keto Kitchen Facebook Group, or over on Patreon. Come hang!

So, I was stuck at a terminal for a couple days for a class and physical, and decided to get out of the truck and increase my elbow room for some cooking.  I love one skillet dishes for their convenience , but sometimes you just gotta have a multi course meal.

I broke out my propane camp stove as well as an additional single burner butane stove to get this stuff done.  I don’t normally want to submit anything I have not made at at least a few times, but everything came out pretty well.
Pan Fried Chuck Roast
WHAT YOU NEED
  • 2 1/2 lb chuck roast
Marinade
  • 1/2 cup parsley
  • 1/2 cup basil
  • 1/4 cup olive or avocado oil
  • 4 whole garlic cloves
  • Juice of one lemon
  • I/4 cup chopped onion
  • 1/4 cup chopped bell pepper
  • 2 tablespoons of Kirkland no salt seasoning
  • 1 teaspoon dried oregano
  • 1 teaspoon of coriander seed
  • 1 bay leaf
  • Salt /pepper

WHAT YOU DO

  1. Everybody (except the roast) in the food processor, blend until smooth.
  2. Take the chuck roast, place it on a firm surface and get ready to tenderize.  I used a brick I found and wrapped with aluminum foil to give the meat a few solid whacks, but I guess normal people probably have a meat hammer to do the job.
  3. Put chuck roast in container and spoon in 3/4 of the marinade, cover and allow them to get to know each other for a day or two in the fridge
  4. Place a large skillet over high heat, allow the skillet to get nice and hot, and place in the meat.
  5. Turn about every minute or so for about eight minutes or until desired wellness.  Remove from heat and let it hang out somewhere to rest for about five minutes before slicing.  Since I was outside cooking on a propane camp stove and it was kind of chilly, I tented the roast with some aluminum foil while it rested.

I sliced it into strips, topped it with some pan roasted cherry tomatoes, and yep that seemed to work.

Also on the plate:
  • Mushroom and Leek Saute
  • Eggplant Home Fries
  • Asiago Chive Mashed Cauliflower

Recipes coming soon!

 

 

 

 

Want delicious uber-healthy recipes? Check out my Cookbooks!This post may contain Amazon or other affiliate links. I may receive a small commission from qualifying purchases in order to provide free content for you.THANK YOU for your support! You make all things possible.

Yes, habit change is a simple process of persistent effort to change my behaviors, but _________________.  How did you fill in that blank?

Don’t you just hate having actually to name that?

And it may be hard to identify or admit, but it’s an essential element to overcoming emotional eating, to overcoming whatever blocks you from your goals.

As an emotional eating coach, I help clients dig DEEP into this one.  It can be the crux of the matter, and it’s hard to see on our own – particularly when it isn’t traumatic.

So find a quiet space and think through these questions:

Reinforce:  What is my goal?

Reinforce:  Why do I want to reach it?

Now dig:  To reach my health goals, what habits or behaviors sabotage my efforts?

What’s going on when I fall into those habits or behaviors?

What alternative behaviors can I choose to help me toward my goal.  How do I remind myself to incorporate them?

What are my triggers to eat to soothe myself?  Is it a place, a particular food, a situation, certain companions, an emotion that pops up, or something else?

Easy way to identify it:  When ___________, I __________.

Commit this to paper.  It’s harder to avoid it thereafter.  I know – also not our favorite.

Logically, knowing what we need to do, and simply not doing it makes no sense to us.  But it’s not based in logic.  It’s not really based in our heads at all.  It’s somewhere in our hearts from an experience, a connection, a good or bad situation, something denied us, something given freely, something we either don’t recognize or will not see, a strength we value or a weakness we allow or don’t see, and myriad other things.  And it is unique to you.

How can you use the alternative behaviors to either overcome the triggers or build a bridge over these blocks?

How will you counter your “yeah buts” and focus on making these changes permanent?

When you counter your internal arguments and practice the new behaviors, they become your natural response to the stimulus.  I know this isn’t an easy process, and initially, it won’t quite do it for you – the food connection is strong, but it’s not the only option.  It’s just easy, and I KNOW you have more about you than that.

 

 

 

 

 


 

Renée Jones is a counselor and coach specializing in overcoming emotional eating.  After 40 years on the Diet Yo-Yo, she struggled to find what worked for her while emotional eating sabotaged every attempt.  When she finally overcame that emotional eating to lose her weight, maintenance on a low-fat diet left her tired, hungry, and cranky.  In April of 2015, she found the ketogenic lifestyle and later Carrie Brown’s recipes, which freed her from the Diet Yo-Yo and dark mood swings.

Now she helps others get free of their emotional eating and other baggage so their hearts can heal along with their bodies.  She has a Master’s degree in Counseling with certifications in both traditional and contemporary models as well as Horse-Assisted and relaxation methods. She has an international counseling and coaching practice.

Author of  What’s Really Eating You: Overcome the Triggers of Comfort Eating

 

Connect with Renée!

www.packyourownbag.com

Facebook

Instagram

 

 

 

Want delicious uber-healthy recipes? Check out my Cookbooks!This post may contain Amazon or other affiliate links. I may receive a small commission from qualifying purchases in order to provide free content for you.THANK YOU for your support! You make all things possible.

Sunday

Sunday brunch, mortadella fold overs:

  • 73g mortadella (x 4 discs)
  • 104g Dutch Emmental cheese (x 4 slices)
  • 2 hard-boiled eggs
  • 2 tbps avocado mayo
  • 10g French’s classic yellow mustard
  • Finished off with a good grind of black pepper

Laid the mortadella out and spread avocado mayo on one half, drizzled French’s classic yellow mustard on the other half. Cut the cheese slices in half and laid them centrally on the mortadella. Sliced the eggs and placed three sliced on each mortadella disc before folding the sides over.

Monday

Dinner tonight was coriander chicken tandoori. This is a very simple curry dish with lots of coriander.

I used a tandoori chicken breast I purchased at the Curry Kitchen in Cwmbran.

The curry sauce was made from:

  • Half a medium onion diced up small
  • a tin of peeled plumb tomatoes
  • 2 cloves of garlic
  • 1 tsp ginger
  • 1 tsp cumin
  • 1 tsp coriander powder
  • 1 tsp porcini mushroom salt

Melted 30g salted butter in a pan, added the onion and allowed it to cook out. I then added the garlic, ginger, cumin, coriander and salt. Gave this 5 minutes to cook in before adding the tomatoes.

I allowed this to simmer for 10 minutes on a medium low heat. I then added 1 chopped and diced scotch bonnet chili pepper and 50g green pepper, then the chicken.

Placed a lid on the pan, turned the heat all the way down and left to reduce for another 20 minutes. Finally added 30g chopped fresh coriander.

If you want to try a tandoori dish the rub is easy to make:

1 tsp of each of the following dry spices: ground ginger, ground cumin, ground coriander, ground hot paprika, ground turmeric, cayenne pepper and ½ tsp pink salt.

This can be applied directly to the meat / fish / shell fish being cooked or it can first me mixed with full fat yogurt and then applied to the produce being cooked.

Tuesday

Dinner prep for tonight, its crockpot season so I am making a kind of an Italian chicken dish. This will feed myself and my stepson tonight:

  • 412g chicken breast (2 breasts)
  • 165ml coconut milk
  • 37g salted butter
  • ½ tbsp of the following: basil, oregano, parsley and fenugreek
  • 1 tsp of the following: garlic powder, bay, bacon salt and herb pepper.

Put the butter into the crockpot and added the herbs and spices. Once the butter melted I added the chicken which I had cut into bite sized pieces. Made sure that it got a good coating of the herbs, spices and butter.

Finally added 165ml coconut milk. This will cook on low for about 3 hours.

Just before serving I will grate in about 40g parmesan cheese, will help thicken the sauce and add to the taste.

Wednesday

Made a crustless quiche this morning which made up part of my lunch. Quiche was made from

  • 6 large eggs
  • 57g parmesan
  • 52g extra mature cheddar
  • 49g red Leicester
  • 140g spinach (it was 300g frozen but after I thawed it out and squeezed the liquid out it reduced by over half)
  • 75g mortadella bologna

Grated the cheese, beat the eggs, chopped the spinach and mortadella. All went into a bowl with a good grind of pink salt and black pepper. Mixed together.

Poured into a glass oven proof dish and cooked at 355f / 180c for 30 minutes.

This made four servings.

For my lunch I added 63g chines leaf (napa cabbage), 30g red cabbage and 45g cherry tomatoes.

I dressed the salad with 2 tbsp extra virgin olive oil and 1 tbsp lemon juice. An easy quick lunch before work.

   

Thursday

Food prep, making crockpot spicy beef which should get me three meals.

Started by putting 37g salted butter into the crockpot on high to melt.

Chopped 77g onion and crushed 15g fresh garlic (4 cloves), added half tbsp dried fenugreek leaf and half a tsp of the following: porcini mushroom salt, black pepper, ginger, turmeric and savoury paprika.

This all went into the pot and I gave it a good stir around with the melted butter.

I then added the joint of beef, skin side down.

This will cook for about an hour on high then I will leave it in the pot over night until the beef is ready to be pulled.

The joint I have is known as the ‘round’ which comes from just above the hind legs. Its normally roasted but I prefer it this way, once you have got it in the pot, pretty much you can forget about it.

Friday

Last piece of quiche for lunch today with a stir fry of onion, mushrooms and red cabbage.

Quiche:

  • 5 eggs
  • 19g mortadella
  • 14g parmesan cheese
  • 13g extra mature cheddar
  • 13g red Leicester cheese
  • 35g spinach

I spread a layer 24g of Phily cream cheese on top of the quiche and gave a good shake of Everything But the Bagel seasoning on top.

The stir fry was made up of

  • 56g mushroom
  • 45g red cabbage
  • 40g onion.

I used 35g salted butter to stir fry them in.

Saturday

Snack attack style breakfast this morning, ham and cheese stack with pili nuts.

  • 80g smoked Bavarian ham (4 slices)
  • 60g Danish Jarlsburg cheese (3 slices)
  • 50g pili nuts.

Really easy, layer of ham with a smear of avocado mayo and a drizzle of French’s classic yellow mustard, next a slice of cheese and then repeat the process to build the stack.

Had 330ml tea with 2 tbsp spoons of double cream to complete the meal.

 


 

So who is this bloke, I hear you ask, taking space on Carrie Brown’s chunk of worldwide web Real Estate?

Well I am Vic Fleming and I have been following a ketogenic lifestyle since Oct, 2016. In that time I have reversed type 2 diabetes and lost 150lbs+ to regain some control over my health.

I have done this by revamping my whole way of eating and my approach to food and I hope to show that keto meal times don’t have to be stressful or complicated. I am not an expert or a trained culinary professional. I am just a regular guy who got sick of being told by his medical professionals that the rest of his life would be one that would be reliant on diabetes medications for survival.

Basic meals and meal prep are how I have been able to stick with keto and kick diabetes. I am now drug free and so much healthier. I am still a work in progress, and I will be for the rest of my life, I just wish I started this keto experiment many years ago.

 

 

Want delicious uber-healthy recipes? Check out my Cookbooks!This post may contain Amazon or other affiliate links. I may receive a small commission from qualifying purchases in order to provide free content for you.THANK YOU for your support! You make all things possible.