Jan's bum


Okay – I started out writing a short blurb to advertise the last day of my $.99 sale for the digital version of my cookbooks. I got a little carried away…

I can fit into my favorite jeans again! This is a good thing! The other good thing is that I didn’t have to starve myself or run marathons to get here. No, I haven’t lost masses of weight, just the few pounds I gained last month while overindulging. However, I believe that by sticking with what I’m doing long term, larger amounts of weight can be lost.

What am I doing? Not so much (and that’s also a good thing)…

The Basics:

1. I eliminated flour from my food plan. This was not a big jump for me since I always eat gluten-free anyway. It just meant that I took out gluten-free crackers, rice and rice flour. For you, it might mean reducing the flour you eat.

2. I cut out all processed sugar – also not a big stretch for me as I don’t eat a lot of it in the first place. I am still getting lots of natural sugars in the fruit I eat. For you it might mean cutting out the candy and adjusting dessert recipes. Not so big – just make a different plan than your usual.

3. I love food and don’t like the sensation of deprivation, so I have been eating large quantities of food. I’ve been eating lots of yummy salads filled with all sorts of veggies and seeds (my fave = pumpkin), all kinds of roasted root vegetables, including yam fries, an avocado a day, and a variety of beans. I also eat either chicken, fish or eggs pretty much every day.

The secret ingredients:

1. I’ve been making the best tasting meals in copious amounts.

2. I’ve been moving my body in a variety of ways every day. It doesn’t have to be hard work! A gentle stroll, a yin yoga class or a dynamite Nia class at level I, all fit the bill.

3. AND most important – I’ve been listening to my body. Which for me looks like: taking naps in the middle of the day when I need them, giving myself the quiet alone time that my introverted self craves, writing in my gratitude journal daily and spending time with friends. I generally have a tendency to push myself to do more – more socializing or working than I’m comfortable with for a piece of time, then  I burnout and feel like I have to hide for a while. By listening, hearing and responding in a loving (truly) way to the messages my body is sending me, I create a more harmonious day-to-day life for myself. What do you need to pay attention to – to make your days more harmonious?

All of the above allows my body to mend and my emotions to relax into my days and let go of the weight that was bugging me.

What do I know for sure? I know for sure that I am incredibly grateful to have really learned how to take loving care of myself at the ripe old age of 63 and that the true recipe for living the life I want in a healthy vital body includes a body*mind*spirit diet of loving self-care.

I also know for sure that I don’t have to deprive myself of enjoyment in order to love the body I’m in.

Here’s one of my go-to recipes for the last few of weeks:


(organic ingredients as much as possible please – a message from your body)
4 cups soaked and cooked black beansSingle red chili pepper with background of dried black beans
2 chopped onions
½ bunch chopped celery
10 – 15 sliced Crimini mushrooms
1 or 2 chopped red peppers
1 handful dehydrated tomatoes (not the kind in oil)
1 large can diced tomatoes
2-3 tbsp chili powder (I like the Mexican for this version)
1 tbsp powdered cumin
Salt to taste and oil for sauteing

Throw all the fresh vegetables into a large pot . Saute until the veggies start to soften, then toss the spices, canned tomatoes, dried tomatoes and beans into the mix. Add enough soup stock (or the juice from the canned tomatoes) to keep everything from sticking, usually 1-2 cups. After a quick stir add anywhere from ¾ to 1½ cups of Hubbard squash (cooked and mashed) to the whole mixture. This gives the thickness that usually requires flour to achieve, plus sweetness without sugar. Simmer for 15-20 minutes to allow the flavours to meld. Adjust salt/spices again if needed.

SO YUMMY! And filling? This chili is the bomb – it’s so satisfying and nutrient dense, full of fiber AND the beans help with evening out blood sugar – so this is a great thing to eat to get you through those post holiday/celebration sugar cravings.

Remember to add all the non-food ingredients into your day too! This weight loss recipe needs all the ingredients to work. The food and exercise part of it won’t work nearly as well unless you also include the spirit ingredients of gratitude and self-love.

The simplest version:

1. Pay attention to your physical sensations – even the most subtle. They’re there for a reason you know …

2. Reduce processed foods.

3. Increase whole fresh foods.

4. Love your Self some more. ♥

Think you can do it? YAY!

Want some help? Use my cookbooks and/or talk to me. I do wellness coaching for women who want holistic fitness. To contact me for TLC wellness coaching click here.

Here’s where to buy the cookbooks at Canadian prices:

‘Recipes For Loving The Body You’re In’ on Amazon.ca

Savoury ‘n’ Sweet on Amazon.ca

for US prices:

Recipes For Loving The Body You’re In’ on Amazon.com

Savoury ‘n’ Sweet on Amazon.com