08/30/18

My Health Journey Year 1

In the spring of 2005 I weighed 388lbs. 

It was one of those numbers that you never thought you’d actually see on a scale that YOU are standing on. That number was reserved for really obese people-like the ones you see on tv that have difficulty leaving their house because of their situation. I wasn’t that big. At least I didn’t think I was that big. But there I was. That number was my reality. 

I didn’t understand what that number meant, how I got there, or why there was so much shame attached to it. I just knew it was a LOT, and I would never, ever admit it to anyone. Ever. The scale became my enemy, and that number became the only identity I fixated on. And, the only identity I attempted to fix.

Truth be told it’s been the Stephanie vs. the scale show for as long as I can remember. 

I was an average-sized (whatever that means!) baby and toddler, but by kindergarten, I was already labeled as “the chubby girl”, and still hold onto vivid memories of being aware of my size compared to my classmates. 

I don’t recall a single grade where I wasn’t one of the biggest (and often THE biggest) student in my class- including college. 

Being overweight was who I was, and to be honest, aside from my career, it was all that I was. Being overweight got in the way of everything because it’s all that I ever thought about. It was difficult for me to form friendships, be in relationships, and, most important, understand how to love myself. Life revolved around my weight. It made me angry, sad, and embarrassed. It made me feel as though I wasn’t good enough. It made me settle for things. I couldn’t look any deeper into who I was as a person and how to get better at being ME because my mind was obsessed with the idea that fat=broken.

From 2005-2011 I decided to try something, anything, to lose the weight once and for all. I dieted, exercised, started running (I even completed a few triathlons!), went to weight loss meetings, downed weight-loss shakes, and although I never tried anything drastic or dangerous, I tried many, many things. 

In that time I discovered a love of running. Although I was slow, when I ran, I didn’t feel fat. I felt strong. 

I felt strong enough to complete multiple 5ks, a 10k, a 15k, and even two sprint distance triathlons! 

I also began learning how to cook and experimenting with creating and cooking healthy, clean, and nutritious recipes and sharing them on my first blog, Faked Goods (a play on the words Baked Goods). Running, cooking, and sharing my story with the few blog followers I had gained were game changers. In fact, they were my life changers. 

Through these newfound passions I was able to begin to gain strength and confidence that I never thought I had, AND I was able to lose around 80lbs. For the first time in a long time I was feeling good, and beginning to figure out that I was capable of so much more than I had ever imagined. I began to realize that I wasn’t limited by a number on a scale, and that the only person putting these limits on me was ME. I began to realize that I wasn’t just the chubby girl. And even if I was, it didn’t matter. Registering for races, committing to training, crossing finish lines, sharing recipes, and connecting with like-minded people was something so much bigger than the value, energy, and time I gave to the number 388. 

In the spring of 2011 my life did a complete 180. 

I went through a divorce, and my mother was diagnosed with stage 4 of an aggressive form of metastatic breast cancer. In 2012, she passed away, and my mindset took a hit. That first year of my grief journey was the most difficult year of my life. Nothing had prepared me for what it would be like to lose a parent at the young age of 32. Anything that had happened in the past- my divorce, weight loss struggles- it all paled in comparison to the emotional tornado I had just been unwillingly thrown into. I lost my motivation, I ate whatever I wanted, and crept back up to 340lbs. 

Fortunately, I had some bright spots to support this unexpected life chapter. While my mom was facing cancer treatment, I met Brian, my now husband, and shortly after her passing, I decided to join Orangetheory Fitness

Watching my mother suffer through cancer, and witnessing her taking her literal last breath was more debilitating and traumatic than I could have ever imagined. And although I wouldn’t wish it on my worst enemy, being there for my mother’s last year of life helped me see that I needed to prioritize myself, my health, and my happiness.

It took a year for me to even begin to think about how to go about doing this. Fortunately, falling in love and gaining a strong push and support system through my new coach friends at Orangetheory (plus grief therapy, and lots of vent sessions with the best girlfriends I could ask for), I was able to begin to heal, rediscover my motivation, and get back into the groove I had lost. 

I began to sign up for races again.

I began blogging again (specifically about my grief journey).

I began living again.

For the next 4 years I pretty much tossed around the same 50lbs. I continued to run, cook healthy meals, and attend classes at OTF, but something was always getting in the way of truly controlling my health and my weight. Now I know that weight is just a number, and should not define overall health, but those extra pounds I was carrying on my body day in and day out were getting in the way- literally and figuratively. Even though I was in a much better place in my head than the girl that fixated on and placed way too much value in “388”, I knew I needed to take control of my future. The excess weight was preventing me from feeling good- not only mentally, but physically. I wanted to run faster. I wanted to feel confident in my skin. I wanted to feel comfortable in clothes. I no longer wanted to fear the numbers I’d see on my annual bloodwork paperwork (or fear going to the doctor for that matter!). I didn’t want to be *this close* to being pre-diabetic anymore. And most of all, I didn’t want to go down the same tragic road as my mother. 

When you lose a loved one to cancer, especially someone in your immediate family, you think about your own mortality and fate. Everyday is a battle to not take my mind down dark thoughts of “what if it happens to me too.” While I know that I cannot control every situation, I know that I CAN control how I take care of my body in hopes to possibly play a significant part in avoiding disease.

Two years ago Kristen, a dear friend of mine, started following a way of eating that I had heard a little bit about, but didn’t really understand what it really was. She would talk about the ketogenic, or “keto” way of life, being in ketosis, and foods and recipes that were “keto friendly”, but all that I ever got out of our conversations was how she was eating as much butter as she wanted, while still managing to lose weight.

I sat back and watched her lose 100+lbs in a year, and keep it off. I watched her get rid of aches and pains (she fought Plantar’s Fasciitis for years, like I did), and use this low carb, no sugar, high healthy fat way of eating to help manage her MS, which she was diagnosed with last year. Because the ketogenic way of eating is super anti-inflammatory, she was also able to  heal her plantar’s fasciitis, and improve all of her bloodwork numbers immensely which has been one of the most significant benefits of this lifestyle. She continued to encourage me to try it- that if I already cook, and eat pretty clean, this wouldn’t be such a difficult transition. And how it’s not about eating mass amounts of bacon, and zipping through the drive thru for bunless double cheeseburgers on the regular. That it’s about eating clean, whole, nutrient dense foods- a moderate amount of good quality proteins, a higher amount of healthy fats like avocado, coconut oil, and real butter, low glycemic vegetables and fruits like spinach, asparagus, squash, and berries, natural sweeteners like stevia, low carb nuts like macadamias, and real dairy products, including cheese (my favorite). It sounded completely doable, and not far from what I was already doing, but for some reason I just wouldn’t take the leap and try it. 

In 2016 I started a new career which completely changed the 8am-3:30pm teacher’s routine I had become accustomed to over the past 13 years. This new position had a steep learning curve and significant travel away from home. Along with that life change, Brian had also proposed! That same year of learning a new career also brought a fun (and stressful!) year of wedding planning. We had a beautiful, amazing, and wonderful wedding in the spring of 2017, and I was on cloud 9. But by the summer of that same year, I knew that I was on the path back to square 1. Between travel, and wedding planning, I was cooking less and running through drive-thrus more. I was stress eating, and using travel and wedding planning as an excuse to do so. 

In August of 2017, a wellness coach I know was starting a group for clean eating and exercise accountability. She invited me to join and so I did. At the same time I decided to finally take Kristen’s advice and expand on the clean eating goals by giving the ketogenic way of eating a try too. For two weeks I’d go all in to see how I felt. If by the end of two weeks I wasn’t feeling good, or if this was too difficult to keep up with, I’d quit and add the carbs back in. But I promised myself two weeks. Two weeks to give it a chance and see what it was all about.

I didn’t decide to take this leap for anyone else but myself. I wasn’t doing it to gain approval from people that don’t know the real me. I wasn’t doing it to be skinny, or to look beautiful (because I already felt beautiful). I wasn’t doing it because I thought I needed to change my body to be happy (because I was already deliriously happy- and still am). I decided to make this commitment as an effort to regain control of my health, of my body, and my future. I watched others do it, and I felt hopeful that this might be something that I could do too.

I quickly realized two things- there is SO much to learn about fueling my body this way, AND there is a ton of support, and information in the form of blogs, social media groups, and of course, Kristen out there. There was definitely a learning curve (like knowing that I needed to up my salt intake because as my body began to flush out excess fat, it will also flush out necessary salts, AND that fat=fuel), and, of course, there was some carb/sugar withdrawal the first couple of days (showing itself as a headache mostly). But by the first few days into my two week experiment, the headache had subsided and I was feeling GREAT. Like really, really great. I felt GOOD. I felt energized. I was sleeping better, thinking better, and was less bloated. In two weeks, the scale had even moved, and my clothes were fitting better. 

I decided to do two more strict weeks. Which turned into 2 strict months, then 4 months, then 6 months. Aside from days where I might have eaten too many carbs in the form of vegetables (I love a good salad!), I only went off plan once- with too much wine and jalapeno jelly while on vacation in the mountains. I ate Lily’s chocolate bars while passing out Halloween candy. I whipped up low carb blackberry crisp and creamed spinach for Thanksgiving. I gifted ketogenic Christmas cookies to family and friends. And even enjoyed biscuits and gravy on Christmas morning. I was feeling TOO good to do anything else than what I was doing. So I continued. And it was awesome. 

And now, here I am celebrating 1 whole year of following a low carb, no sugar, ketogenic way of life with no intent on going back! 

I have lost a total of 65lbs since starting a year ago, have lowered my average blood pressure readings significantly (they used to average 132/85, and now they average 120/70. I have also reduced my A1C from 5.8 to 4.6 (no more pre-pre diabetic!), have increased my good cholesterol by 20+ points, have lowered my triglycerides by 40+ points, and have lowered my total cholesterol by 50 points! 

In addition to all of those things I have completely healed the heel pain I have fought for two years (I tried EVERYTHING to heal my severe plantar’s fasciitis before- shots, boots, therapy, you name it!), significantly cleared up my skin, gained confidence, energy, mental clarity, and so much more. Making the commitment to give the ketogenic way of life a try was the best decision I have ever made for myself! While I wish I hadn’t waited so long to jump in, I’m so glad I did!

And it’s not over yet! I’m excited to see what year 2 brings. I want to continue to drop the excess weight, especially before our next vacation to the mountains so that I can hike, and climb to the tops of the peaks with ease! I want to be able to run another half marathon. And most of all, I want to continue to regain control of my own destiny. 

If you are feeling stuck in a health or fitness rut, facing weight loss struggles, feeling like you don’t have the energy or ability to do all that you want to do, or if you just want to be a stronger, healthier version of yourself and excess weight is getting in the way of that, I want you to know that you are not alone and you CAN make changes that will benefit your life in the present and change your course for the future. 

If you have heard about keto and have been on the fence about trying it out, or if reading this blog post has inspired you to take a chance and try it out for two weeks like I did, I encourage you to begin some research and think about how this way of eating might fit into your life. As always, I am not a medical professional, and am nowhere near qualified to give nutritional advice, but I urge you to do some research and think about what two weeks of changing the way you fuel your body might do for you and your situation.

YOU CAN DO THIS. 

Here are some great places to start: 

Cooking Keto with Kristie- Getting Started Guide 

Ruled Me- Keto 101

Inspiration 

 

 

08/18/18

Low Carb, Keto Friendly Vanilla Gooey Butter Cake!

The first time I tried gooey butter cake was in the early 2000’s. 

We had taken a trip to Savannah, Georgia and made a stop at the infamous Lady and Sons for lunch. 

Gooey butter cake was on the buffet, and of course, knowing Paula Deen’s love of all things butter, we had to try it. 

It was out of this world! Sweet and melt-in-your-mouth moist, with the deep vanilla flavor, a crispy exterior, with a gooey inside-and of course #ALLTHEBUTTER. 

Once I learned how easy it was to make, it became one of my go-to sweet treat recipes to make- especially around the holidays. 

And because the main ingredient was a box of cake mix (yes a box of cake mix!), it was always easy to play around with flavors. 

Devil’s Food gooey butter cake.
Red velvet gooey butter cake.
Lemon gooey butter cake.
You get the idea. 

I haven’t eaten any form of gooey butter cake in years, but was reminded of it a few weeks ago when it came across my Instagram feed. Then, of course, the craving hit, and I started researching ways to make a low carb, sugar free, keto friendly version of it so that I could have my cake and eat it too! 

I read some recipes that were floating out there on the Internet, but many of the reviews referred to the cakes as “eggy”. I found another one that had pretty good reviews, but when I played around with the recipe, it just wasn’t sweet enough, and the texture was all wrong. 

Today I decided to play around with some ideas again and boy am I excited to share this with you! 

It. Is. Out. Of. This. World. An almost perfect recreation of the real thing! If you are missing gooey butter cake in your new low-carb lifestyle, make this immediately! Or just make it because you NEED to try it if you never have. 

Here’s the recipe:

Low carb, keto friendly gooey butter cake!
Yields 18
Write a review
Print
Prep Time
10 min
Cook Time
40 min
Prep Time
10 min
Cook Time
40 min
Ingredients
  1. Bottom layer
  2. 1/2 cup blanched almond flour
  3. 1/4 cup coconut flour
  4. 1/4 cup Sukrin Gold (Amazon) or Golden Monkfruit sweetener (Sprouts)
  5. 1 large egg
  6. 1/2 stick of unsalted butter, melted
  7. 1 tbsp. vanilla extract
  8. A pinch of salt
  9. Top layer
  10. 1 stick of unsalted butter, melted
  11. 2 large eggs
  12. 8 oz cream cheese
  13. 3/4 cup Sukrin Gold or Golden Monkfruit sweetener
  14. 1 tbsp. vanilla extract
  15. A pinch of salt
Instructions
  1. Preheat oven to 350. Line a 9x13 inch baking pan with parchment paper for easy removal of the cake. Set aside.
  2. Combine all of the ingredients for the bottom layer in a bowl and stir to combine.
  3. Press into an even layer at the bottom of the lined baking pan. Set aside.
  4. Heat butter and cream cheese in a microwave safe bowl until melted. Whisk to combine until there are no lumps, and the mixture is shiny and smooth.
  5. Whisk in vanilla extract, and sweetener until smooth.
  6. When the mixture has cooled a bit, add in the eggs and whisk again.
  7. Pour the mixture over the crust into the pan.
  8. Bake at 350 for 40 minutes. At 40 minutes, grab a pot holder and jiggle the pan a bit. If the cake is still jiggly, bake for another 10 minutes and check again. When the top is golden brown, and the cake doesn't jiggle anymore, it's ready to take out!
  9. Let it cool completely- preferably overnight, or in the fridge for a few hours before cutting and serving.
Notes
  1. You can also melt the butter and cream cheese on the stove top if you prefer to not use a microwave.
  2. Optional- dust with powdered Swerve sweetener!
  3. Just 1.5g total carbs per square!!!
http://orangespoken.com/

08/18/18

Low carb, Keto Friendly Mini Ham & Cheese Balls

Today is August 18, but my mind is already in holiday mode.

If you are one of those types of people who get annoyed by early seasonal celebrators, and like to enjoy the current season they are in, you may want to skip this post- or at least hear me out! šŸ˜‰

When it comes to my favorite holiday season (for me, it starts in mid-September when I pull out all of my Fall & Halloween decor, all the way through New Year’s Day), I like to prepare early. 

When the school supplies hit the clearance shelf making room for fall decor to make its yearly appearance, and the holiday recipe videos start to flood my timeline, I get a major case of the giddies, and I’m ALL in. 

I love having a chance to prepare for the moooooooost wonderful tiiiiiiiiiime of the yearrrrrrrrr by purchasing new items to add to my holiday decor collection (and spacing out these purchases so I’m not spending a million dollars in one Target trip!), AND having the opportunity to experiment with new recipes to bring to my holiday table! 

With that said, I’ll be upping my game here on the blog by sharing some of my favorite tried and true and some brand new low carb, no sugar, ketogenic friendly holiday recipes to kick off the pre-holiday season that will be PERFECT to share with the carb eaters and low-carbers in your life this holiday season! (PS- I’m approaching 1 year of following a ketogenic lifestyle this month! I’ll be posting an update on the successes I’ve had with this way of eating soon!). 

I’m starting with this yummy recipe I recently whipped up for a pot-luck get-together! 

I was first introduced to the Ham and Cheese ball when my cousin Stacy brought one to a family gathering. I had never had one before, with the exception of its cousin the store-bought pub cheese ball covered in nuts that you can pretty much pickup at any grocery store deli. 

However, the addition of ham was new to me! And her version was SO much better than the pre-packaged stuff. But isn’t that the case with most things? Fresh is best! 

I hadn’t thought about her recipe in forever, but the other day it popped up on my “On This Day” feed and, well, I had to have it! I decided to make a batch of mini bite-sized versions for my get-together. I looked up a few ham and cheese ball recipes, and ended up putting my own spin using what I had on hand, and making sure to keep these keto friendly! 

These are made with whipped cream cheese, shredded Colby jack, uncured ham, pecans, and some savory seasonings, but what I love about these is that there is no limit to the flavor combinations you could whip up! 

You could use cream cheese, shredded mozzarella, diced prosciutto, and pistachios! 
Or maybe cream cheese, shredded pepper jack, diced pepperoni, and walnuts! 
You could even use the combination of cream cheese, shredded cheddar, bacon, and almonds! 
If you’re not a meat eater, you can definitely omit and add nuts or finely chopped veggies like celery, carrots, dried fruit like cranberries, or fresh chopped herbs!

They are also spreadable, so you can easily enjoy them on crackers, or celery sticks!

The possibilities are endless!

Here’s the recipe:

Low carb, Keto Friendly Mini Ham & Cheese Bites
Yields 30
Write a review
Print
Prep Time
15 min
Prep Time
15 min
Ingredients
  1. 2 8oz. packages of full fat cream cheese
  2. 1/2 lb. thinly sliced ham (I used uncured Dietz and Watson)
  3. 1 1/2 cups of shredded Colby jack cheese
  4. 1/2 cup shredded parmesean cheese
  5. 1 tbsp. fresh finely minced chives
  6. 1 tsp. onion powder
  7. 1 tsp. garlic powder
  8. 1 tsp. black papper
  9. 1/2 tsp. smoked paprika
  10. 2 tbsp. hot sauce (I used Crystal brand)
  11. 1 cup chopped toasted pecans
Instructions
  1. Use a stand or hand mixer to whip the cream cheese with the dry seasonings.
  2. While the cheese is mixing, chop the ham into small pieces.
  3. Add the shredded cheeses, hot sauce, and chives to the whipped cream cheese and stir to combine.
  4. Add the ham to the cheese mixture and stir to combine. Set in the fridge for 15-20 minutes to firm a bit. Add the pecans to a small bowl to prepare for rolling.
  5. Using a melon-baller or small cookie dough scoop, scoop out gumball sized balls of the ham and cheese mixture and roll into the toasted pecans.
  6. Keep in the fridge until ready to serve. These will stay fresh for up to a week! Enjoy!
http://orangespoken.com/

 

08/9/18

Am I too fat to workout at a gym?

Lately I’ve had people searching for some interesting things that have led them to my blog:

“Am I too fat to workout at a gym?”
“Too heavy for Orangetheory?”
“Weight limit for rower”
“How to overcome humiliation at a gym.”
“How much should I weigh before I buy a gym membership.” Continue reading

05/23/18

Low Carb Escalloped Cabbage and 17(ish) truths!

Here are a few truths about me:
1. When I graduated from high school, I chose teaching children as a profession because I thought it was the only thing I would be good at. 

2. I LOVE teaching children. And teenagers. And adults. And friends. And you guys. And everybody! 

3. Pizza is, and will always be, my favorite food of all time. Period. Cliche, who cares. Pizza is FANTASTIC.

4. I’m loyal, and sentimental, love to feed a crowd and bring people together. I honor the idea of building people up, checking in, speaking my truth, helping others, and passionately protecting my joy. I believe in self-improvement, self-worth, self-love, positivity, growing, learning, evolving, and never, ever pretending to be someone I am not- especially for approval. And I have a mutual expectation of these qualities from family and friends. If I ever drift apart from you (yes, even if we are tied by genetics), it’s because I no longer feel that those qualities are mutually shared, and I will walk away in order to honor my own peace and my own healing. Being negative and toxic is not good for your health. Instead, give others, and yourself, authentic strength and love. Try it. It’s never too late. 

5. I love soapboxes. 

6. Did I already mention my love for pizza? 

7. We took a lot of road trips when I was a kid, and I still prefer them over flying anywhere to this day. 

8. I don’t like sports. Well, only baseball. 

9. My husband is a sports enthusiast.

10. We’ve got that whole “have separate interests” thing down pat. 

11. We do share a love of police shows. 

12. And Dave Matthews Band concerts. 

13. And pizza. 

14. And chickens. 

15. I am still on a grief journey, but there are days when I forget I even HAVE a grief journey. Life is so rich, and full of zest and love that there is no more room for daily grieving. I think of my mom everyday- the memories, the fun times, the traditions- but I don’t grieve for her anymore. Thinking about her is much different than grieving for her, because I feel as though grieving means I’m longing for what once was. Now, I understand that things are different, and that it’s OK to be different than it was. It’s OK to not feel a longing or a huge gap in my life. It’s OK to just LIVE, and to walk onward, and to be lifted by her spirit and by her memory. It’s OK to be reinvented after loss. It’s OK to create your new normal. It’s. All. OK. I promise. 

16. Still here? Yippee! I’ve got a recipe for you. Are you ready?

17. Bonus truth- I love, love, LOVE The Pioneer Woman. I loved her blog before she started her Food Network show. I want to visit The Merc and #buyallthethings. I love her family, her outfits, her recipes, her dish ware, pans, and knives! I want to cook with her, and chat with her, and be her 2nd best friend (I think Hyacinth will let me in). I just adore Ree! 

18. I wonder if Ree will ever read my blog?

19. Maybe.

20. I was watching her the other day and she made a delicious looking recipe from her aunt Edna Mae’s archives that I couldn’t wait to whip up: Escalloped Cabbage! 

21. Then I remembered: I hate cooked cabbage. 

22. Crap.

23. I’m going to make it anyway. It has cheese and jalapeƱos on it.

24. I love cheese and jalapeƱos. 

25. And I could easily make this low-carb and keto friendly! Done. Making it. 

26. Flash forward to today: It was SO good. Not as good as pizza, but GOOD. You should try it. All you can taste is the cheesy goodness and the cabbage just melts in your mouth! I served it alongside this recipe for chipotle slow cooked pork loin (minus the honey the recipe calls for- you won’t miss it!). 

27. Here’s the recipe!

28. Happy Wednesday! 

Low carb, keto friendly Escalloped Cabbage
Serves 8
A low-carb take on Ree's delicious escalloped cabbage from her aunt Edna Mae's original recipe!
Write a review
Print
Prep Time
15 min
Cook Time
25 min
Prep Time
15 min
Cook Time
25 min
Ingredients
  1. 1 whole head of green cabbage sectioned into 8 wedges, leaving the core on
  2. 2 tbsp. unsalted butter, plus more for greasing the pan
  3. 2oz. full fat cream cheese
  4. 1 cups of heavy cream
  5. 1 cup of freshly grated Monterey jack cheese
  6. 1/4 cup jalapeno pub cheese (I buy mine at Trader Joe's)
  7. 1/4 tsp. salt
  8. 1/4 tsp. pepper
  9. 1/2 whole jalapeno pepper, sliced into rounds, seeds removed
  10. paprika for sprinkling
Instructions
  1. Preheat oven to 350 degrees. Butter a 9in x 9in baking dish.
  2. Bring a medium pot of lightly salted water to a boil. Parboil the wedges of cabbage for about 3 minutes. Drain very well, slice off the cores, then arrange in the buttered dish. (You could also steam them in a steamer basket for 4-5 minutes).
  3. In a non-stick skillet over medium heat, melt and stir the butter, cream cheese, and pub cheese until melted.
  4. Whisk in the heavy cream and cook for a minute or two. Turn off the heat.
  5. Stir in the shredded cheese, salt and pepper, and let it melt until smooth.
  6. Pour over the cabbage. Dot with the jalapeno slices, and sprinkle on some paprika.
  7. Bake for 25 minutes or until golden and bubbly.
Notes
  1. 4.5g total carbs per serving (2.3g net carbs per serving deducting the fiber)
Adapted from The Pioneer Woman
Adapted from The Pioneer Woman
http://orangespoken.com/

 

05/16/18

The best grilled wings ever

There’s just no way else to describe these.

They are, in fact, the best grilled wings ever. 

They’re crispy and juicy.

They’re super flavorful.

And they literally fall off of the bone.

In my opinion, they are everything a wing should be. 

The best part? They are PERFECT if you’re following a low carb or ketogenic way of eating, they’re super easy to make (even if you say you don’t know how to cook), and they’re damn delicious. 

The start off swimming in an ah-may-zing marinade overnight (or for at least 2 hours if you’re short on time)…

Then, they get slow baked in the oven for 45 minutes…

Finished on the grill for a few minutes on each side…

And served topped with carmelized mushrooms and onions! 

This wings are EVERYTHING and they don’t need any sauces or dips to cover up their natural flavor. Enjoy them as is, hot off the grill! Here’s the recipe! 

The Best Grilled Wings- EVER
Write a review
Print
Ingredients
  1. 20 chicken wings and drumettes (with tips removed)
  2. 1/2 cup mayo (I use Duke's brand)
  3. 1/4 cup lemon juice
  4. 1 tbsp. coconut aminos (you can also use Worcestershire or omit)
  5. 1/2 tsp. liquid smoke
  6. 4 cloves of garlic, minced
  7. 1 tbsp. hot sauce of your choice (I use Crystal brand)
  8. 2 tsp. onion powder
  9. 1 tbsp. smoked paprika
  10. 1 tbsp. dried parsley
  11. 1 tsp. dried thyme
  12. 2 tsp. sea salt + extra for sprinkling as they come off of the grill
  13. 1 tsp. black pepper
  14. **Carmelized onions and mushrooms for serving with the wings- optional, but SO delicious (see recipe in the Notes section)
Cooking instructions
  1. Preheat your oven to 375F.
  2. Line a large baking sheet with parchment paper, and arrange wings on the sheet in a single layer (no need to remove excess marinade).
  3. Bake the wings for 45 minutes, and then remove from the oven, keeping them on the pan.
  4. Preheat a gas grill (or grill pan) on medium-high heat.
  5. When the grill is hot, grill wings for 2-3 minutes on each side until the skin is crispy! I love char on these wings, so feel free to leave them on a little longer if you like char too!
  6. While the wings are still sizzling, top them with a sprinkle of sea salt, and serve them topped with the onions and mushrooms!
Notes
  1. To make the onions and mushrooms: https://addapinch.com/mushroom-and-onion-saute-recipe/
http://orangespoken.com/

04/22/18

1 year

We said “I do” exactly 1 year ago today!

What a beautiful year it has been. 365 days of adventure, travel, giving back, quiet moments at home, markets, projects, growth, friendship, fun times, challenges to overcome together, and so much love- more love than we could have ever imagined. 

People say marriage is hard work. But after waiting so long to find one another, after loss (we have both lost a parent), after previous heartaches, there is just no time for anything less than joy. 

Everybody should feel like that. Everybody should feel deep, authentic, joy in their hearts from a partnership. Everybody deserves to love that fully. 
I thank my lucky stars every day that we found each other. And I’m even more thankful for the experiences we had to go through before getting here. Without them, our paths might have never crossed. 

When you share more than just a marriage certificate- when you share a friendship, when you deeply honor and respect one another, when your love is true and unconditional, when you lift one another to achieve great things, when you release anger and baggage from the past, when there is kindness and forgiveness, you’ll find that problems are short-lived, troubles come and go like waves in the ocean, and good times are abundant and overflowing. 

And to us, that is what marriage is all about. 

It was so fun looking back at pictures taken during our first year as husband and wife. We have made the best memories not only in and around our home here in Tampa, but also in the places we have visited this year- Chicago, New York City, Boston, the beach, and the mountains of north Georgia!

And we cannot wait to discover what’s next. 

Cheers to a lifetime of more sweet moments of love and joy! 

04/15/18

Low carb, keto friendly blackberry lemon muffins

It’s berry season here in Florida!

From December-March it’s strawberry season.

And from about March-May is blueberry and blackberry season (with blackberry season starting a little later than blueberry season)! 

All throughout those months you can find the BEST berries around Tampa by venturing out just few miles to surrounding cities like Odessa and Plant City for both berry buying and berry picking!

I love berries, let me tell you.

They’re sweet, juicy, flavorful, versatile, AND low carb/low sugar!

You can enjoy them as is, toss them into you favorite mixed green salads, puree them with stevia and freeze them for sorbet, serve them with a bit of whipped heavy cream, or make (my favorite) muffins! I love berries and picked up some blackberries and raspberries this weekend from my local farmer’s market (pictured above). Aren’t they just gorgeous?! 

Before I started the clean ketogenic way of eating 7 months (and 50lbs) ago, I made muffins all of the time. With a few modifications, I’ve created an awesome crumbly, moist, and delicious blackberry muffin that will make even the non-low carbers in your life smile! 

This recipe makes 8 moist, tender, crumbly, and delicious cupcake sized muffins, or 24(ish) mini muffins. And if you don’t like blackberries, no worries! You can use blueberries or raspberries! I’ve used this recipe with all three berries and they were a hit each time. The lemon zest, however, is a MUST. It just takes these muffins to new heights and is certainly missed if it’s not there! So zest away!

At just 4g total carbs (2g net carbs) per muffin, you can enjoy one of these with butter for breakfast, a snack, or dessert! I was able to reduce the carbs in these little guys by using oat fiber to replace some of the flours in the recipe. Oat fiber has no effective carbs and works really well in keto baking! It’s not a 1:1 substitute, however, so be careful when experimenting with it. If you don’t have oat fiber, you can still make these! There are a few tips and modifications in the recipe to guide you.

If you’d like to purchase oat fiber for your low carb, keto life, you can snag a 1lb bag of the keto-friendly brand “Lifesource” for  $3.99 at Netrition.com!

Here is the recipe!

Low carb, keto friendly blackberry lemon muffins!
A quick and easy from-scratch recipe for low carb, ketogenic diet friendly blackberry muffins!
Write a review
Print
Ingredients
  1. 1/8 cup coconut flour
  2. 1/4 cup blanched almond flour
  3. 1/2 cup oat FIBER (not oat flour)
  4. 1 tsp. gluten free baking powder
  5. 1/4 tsp. sea salt
  6. 1/4 tsp. ground ginger
  7. 1 tsp. fresh lemon zest
  8. 2 tbsp. melted coconut oil or butter
  9. 3 large eggs
  10. 1/4 cup cold water
  11. 2 tbsp. zero calorie, keto approved sweetener (I used Swerve)
  12. 1/4 tsp. liquid vanilla stevia (if you don't have it, it's ok to omit- they will just be a little less sweet)
  13. 1/4 tsp. vanilla extract
  14. 1/2 cup fresh blackberries (if they are super big, cut them into halves)
Instructions
  1. Preheat your oven to 350F. Line a cupcake tin with cupcake paper liners.
  2. In a large bowl, stir together coconut flour, almond flour, oat fiber, baking powder, sea salt and ginger until just combined.
  3. Add eggs, melted coconut oil or butter, water, sweeteners, vanilla extract, and lemon zest into the bowl. Use a spatula or spoon to stir until well combined.
  4. Gently stir in blackberries.
  5. Use an ice cream scoop to spoon the muffin batter equally into 8 the cupcake pan. Smooth the top of each muffins with the back of a spoon or an offset spatula so that there are no "peaks". Bake for 20-23 minutes or until a toothpick placed inside a muffin comes out clean.
  6. Let cool and enjoy!
Notes
  1. At just 4g total carbs (2g net carbs) per muffin, you can enjoy one of these with butter for breakfast, a snack, or dessert! **If you don't have oat fiber, use 1/4 cup coconut flour and 1/2 cup blanched almond flour. The carb count for these will increase since oat fiber, as oat fiber has no effective carbs. You can purchase a 1lb bag of Lifesource oat fiber for $3.99 at Netrition.com!
http://orangespoken.com/
04/10/18

Til’ we dance away…

In the fall of 2012 I was at the eye doctor’s office getting an annual exam. 

I love my ophthalmologist, Dr. C. If you’re like me, going to ANY doctor is an uncomfortable situation, but Dr. C always calms my fears (of my eyes being poked out) with his gentle touch. 

But what I love most about Dr. C is his demeanor. As a physician, he is very careful and calm in his actions, which to me is especially important when it comes to an eye exam. And what I appreciate most about him, is his straightforward and honest, yet kind and sincere approach to discussing eye health with his patients. He has truly mastered the art of balancing being thorough, direct, and positive. 

At that appointment a few years ago I decided to bring up something that had been bothering me for quite some time. 

Sometime during my late 20’s I developed what looked like a burst blood vessel along the circumference of the iris of my eye. It hugged the edge of the circle and branched out and away from it, almost like a solar flare. It didn’t hurt, and it didn’t impede my vision, but it never cleared up. So at my next annual eye exam I asked about it to make sure it wasn’t something more serious. Back then I wasn’t seeing Dr. C yet, and the only thing that the eye doctor I was seeing said to me was “don’t worry about it, it’s not harmful, it’s totally normal, you will be fine.”

Other appointments through the years have brought much of the same message- “don’t worry about it, it’s not harmful, it’s totally normal, and you will be fine” or they’ve said nothing at all (unless I’ve asked). Some years I figured “no news is good news” and just let it be without bringing it up.

At that appointment a few years ago, however, I had decided that I wanted more than just a “don’t worry about it” response to what this was and I wanted to find out if there was anything I could do to get rid of it. What prompted this yearning to know more approach was that I had developed a self-consciousness about this “thing”.

I became hyper-aware of it’s presence. I would notice it in pictures. I would see it in the mirror. I even started noticing behaviors I had picked up along the way to conceal it-like slightly squinting the affected eye when getting my picture taken or when speaking face-to-face with someone. I realized that I had even gone so far as positioning my bangs over the effected eye to create a shadow that would help to hide the flaw.

Well, I was more than disappointed when my favorite eye doctor in the whole wide world responded the same way as all of the other eye doctors had regarding my issue: “don’t worry about it, it’s not harmful, it’s totally normal, and you will be fine.”

I remember thinking to myself “was this some kind of standard response doctors learn to say in medical school? Was I in the middle of some hidden camera show? Is he seriously saying the same thing other doctors had told me? Am I the victim of an eye doctor conspiracy?” I was more than dumbfounded. This was my kind, gentle, thorough, and straightforward eye doctor! This was someone I knew would have a better and more detailed answer than just “don’t worry about it, it’s not harmful, it’s totally normal, and you will be fine!” I wanted an explanation! I wanted options! 

Since he was literally looking at me straight in the eyes, he must have seen my pupils go bananas, or some type of eye-twitch to signal him that his answer must have struck an (optic) nerve. 

He moved the exam machines aside, rolled his chair in front of me, and told me exactly what this was. Apparently, people with dark eyes sometimes develop pigment “spots” outside of the iris. There is no cause for concern as long as there are no significant changes to the eye or my eyesight. He assured me that because I make an eye exam appointment every year, that I would be fine, and that he would be the first to notice and respond to an issue if there was one. 

I thanked him for explaining all of this to me and then asked him if there was anything I could do to remove it and he told me there wasn’t with this particular type of spot. 

“So I guess I just have to live with it?” I replied. 

“Well, yes, I don’t see any other option that you have than to live with it” he stated, in true Dr. C matter-of-fact form. “Don’t worry about it, it’s not harmful, it’s totally normal, and you will be fine, so go live!”

His words were so simple and basic, yet so profound to me. 

You see, this conversation happened in the fall of 2012. I lost my mom in the spring of 2012.

At the time of the appointment, I was deep within my grief journey, on the cusp of the holiday season, trying to figure out this “new normal” I had been shoved into without my permission. When Dr. C said that he didn’t see any other option other than I’d have to live with it, that message meant so much more to me than just the living with the imperfection in my eye. 

I realized that my grief was also an imperfection.
Losing a parent was an imperfection.
My life was literally an imperfection. 
Grief is nothing to worry about, it’s not harmful, it’s totally normal, and I AM fine. 
And I had no choice other than to live with it. And so I did. 

I didn’t tell Dr. C that I was grieving that day. But somehow I think he knew. I think in some way, shape, or form he delivered that message to me differently than I had ever heard it before. He said it to me with purpose and hope. And as I reflect on those words today, 6 years after losing my mom, I can truly say that I have embraced his message. 

I have lived fully and authentically in spite of this imperfection. My mom’s death has become a significant part of my life. A part of my DNA. A part of my being. A part of my soul. I am who I am right now because I have embraced and lived beyond any expectations I had about grief and losing a parent 6 years ago when it happened. Because of my grief, my imperfection, I live. 

And although I miss my mom every second of every day, I see the bigger picture. I see my part in her story, and her part in mine. I recognize and respect grief’s purpose in my life. I recognize my responsibility in helping others in their grief journeys. And above all else, I understand why it happened. 

And I’m forever grateful. 

Until we meet again, Mom.

 

 

 

Other posts about my grief journey and my mother, Judy:

Be Merry

5 Years

#TeamJudy

Grief to Joy

Happy Birthday Mom

Be Better, Not Bitter

Holiday Lessons

Be Brave

Mother’s Day

03/28/18

Pull apart keto cast-iron rolls & other keto friendly Easter dishes!

Happy spring! Happy Easter!

The weather has been GORGEOUS here in Tampa, FL- lows in the 50’s and 60’s, highs in the 70’s and 80’s. Literally the epitome of spring! It’s been the perfect weather for having the windows open and letting the springtime breeze air out the house. Last weekend we went camping to celebrate Brian’s birthday and man-oh-man, it was just lovely. I wish it would stay this way all year long!

And of course, gorgeous weather like this means it’s also the perfect time for spring cooking, spring picnics, and spring get togethers with friends and family! When I think of my springtime kitchen, I picture gorgeous trays of deviled eggs, thin slices of sweet and salty baked ham, fresh salads made with spring greens, roasted vegetables like broccoli, asparagus, and mushrooms, and refreshing desserts made with citrus flavors and floral notes. 

Spring also makes me yearn for freshly baked bread. I know some people associate bread with fall or winter, but for me, the intoxicating perfume of a loaf of baking bread wafting out an open window on a sunny spring day is just heavenly.

Maybe it’s because I associate scents with good memories. For me, the scents that remind me of Easter and this time of year are all from when I was a kid- the pastel colored artificial grass from the Easter baskets my mother would make for my brother and I (what WAS that scent anyway? Whatever it was, it was glorious!), the sweet smell of malted milk and chocolate robin’s eggs (my favorite!), and the delicious aroma of pull-apart rolls baking in the oven for Easter dinner. 

I LOVED these rolls growing up.  Do you remember them? They were a party and holiday dinner staple around our house. I don’t think they make them anymore, but man were they GOOD! With every holiday, my cousins and I would steal a pack to sneakily snack on, hoping that no one would notice the missing package from the stack. They were JUST irresistible!

As I was thinking about upcoming plans for an Easter gathering with family and friends, I thought about these rolls and how I might recreate them to fit in with my clean keto, low carb way of eating. 

I already had a tried and true recipe for all-things-bread (I use this recipe for everything from pizza crusts and biscuits, to crackers and bagels!), and so I wondered how the dough would work for pull-apart rolls. I decided to try a batch out cooking them in a hot buttered cast iron skillet. I took golf-ball sized pieces of dough and rolled them in my hands until they were smooth. I was able to fit 7 into my cast-iron skillet, topping each with a brushing of melted Kerrygold butter, and some flaky sea salt. I baked them at 400 degrees F for 14 minutes, and VOILA! 

OH. MY. GOSH. YOU. GUYS. These are incredible. 

They are crispy on the top, and fluffy inside, and the butter and sea salt are just enough to make these satisfying, indulgent and just about PERFECT!

I will definitely be whipping up a batch of these for Sunday’s Easter activities along with a few more keto friendly, low carb dishes: 

Rosemary and mustard ham

Roasted radishes with fresh herbs

Lemon roasted asparagus

Strawberry butter

Deviled eggs with bacon

Greek wedge salad

Low carb Cadbury creme eggs

What is on your Easter menu?