Whole 30 – Creamy Lemon Chicken and Artichokes

Hey Guys!

After hearing about all these folks doing Whole 30 I decided to give it a go.  I did something similar to it back in March and I did lose weight and felt healthier.


This summer due to eating out A LOT and enjoying too many adult beverages I have gained some of that weight back.  I haven’t worked out that consistently either so between eating, drinking and being a slacker I feel I need a cleanse.

I stepped on the scale last night for the first time in months. While I have gained back some weight the number wasn’t as bad as I thought. I forgot to measure myself but I’ll do that tonight so I have a good starting to point.

I went food shopping yesterday to prepare for this 30 day cleanse as I can’t eat:






Dan almost fell over when my shopping  bill came to $114.00!  But I got a ton of stuff, including meats and I am prepared to succeed!!

Last night I made a  creamy chicken, lemon and artichoke dish.

OMG it was good!

We didn’t plan to have it for dinner but that’s how the night turned out and it was yummy!

It was super lemony, more creamy than I thought and kind of like a stew.  It was not really 90 degree weather food, but it was soooo good.  Next time I might throw in capers and spinach too.  It would be awesome over brown rice or pasta but since grains are out for the next 30 days I will simply eat it as a stew.

Creamy chicken, lemon and artichoke Crock pot recipe:

1.5 pounds of chicken breast

1-2 cans of artichokes

1-2 lemons

Capers- optional

Spinach – optional

1 Cup of chicken broth (low sodium)

½ cup of coconut milk unsweetened

3 Tbsp. of arrow root powder


Place the chicken at the bottom of the crockpot and place the artichokes on top.

Whisk together the arrow root powder and the chicken broth. Pour over the chicken and artichokes and add in the coconut milk.

Slice the lemon(s) and place over all the ingredients.

Set your crock pot on High for 4-6 hours and let sit.

I love artichokes and lemons so I added in more than the recipe called for. You can add to your taste. I didn’t add the wine because on Whole 30 you aren’t even supposed to cook with alcohol.

If you want to add in capers or spinach add them about 10 minutes before serving.

My sauce was nice and thick so I didn’t have to add in more thickener. If yours is too thin whisk another Tbsp. of the arrow root powder to a cup of chicken stock and add to the pot. Put the cover back on and let it sit for 15 -20 minutes.

I cut my chicken into small bite size pieces but you can shred it if you prefer.

Enjoy in a bowl or over cauliflower rice


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The Fixx at Daryl’s Club

Happy Labor Day!

I did something this weekend that I have been dying to do! Ever since I have gotten hooked on the show Daryl’s House I have been wanting to go to his club to see a show.

This weekend my friend, Sue and I took a road trip to Pawling, NY to Daryl’s club to see The Fixx. They were big in the 80’s and I really like their music. For $45.00 for a reserved table and a ticket off we went Friday morning.

We got to Pawling in under 3 hours. I had booked a room not far from the club so we checked in and got settled before heading out to the show.

We pulled up at Daryl’s Club and I immediately recognized the sign from his show.

There is a statue of Daryl outside and I had to have my picture taken with it, of course!

We got seated at our table (with 2 other women) and checked out the menu.

Sue and I both got pasta, mine with shrimp and her with vegetables. It was delish! Mine had so many shrimp in it. I was not gypped. The girls at our table enjoyed their meal too.

The prices were very reasonable and the drink selections were great.

As we were waiting for the show, I looked around and noticed how familiar it all looked from TV. I saw the poster of T-Bone that you always see, the Feiners’ poster and the doors painted red.

On the TV around the room Daryl’s House past episodes were playing.

How cool is this!

There was an opening band that was pretty good. Kind of reggae ish… They played a few songs and out came The Fixx!

They opened with Red Skies at Night and soon the floors were thumping and the walls vibrating. People were digging the band and totally getting into it.

The sound at Daryl’s club is amazing and it’s a fairly small venue so were were only like 4 tables back from the band.  We had a front and center seat and it was great. I could really see the lead singer’s face and felt like he could see us as well.

They played their popular songs ( One thing leads to another and Saved by Zero) but their new songs were really good too. They have a new album coming out and even though I didn’t know the songs I really enjoyed them.

People were dancing in their seats and the guy in back of me was going nuts whipping his head back and forth to the band.

It was an older crowd but everyone was having a great time. We chatted with a couple in back of us who live nearby and they love going to the club.

We ordered a cheesecake to split for dessert and it was yummy! Daryl does not skimp on the food and beverages he serves.

You could buy coffee mugs and t-shirts but we passed this time.

The band came back for an encore and then wrapped it up. The band was really good and lived up to my expectations.

Daryl’s Club exceeded my expectations. The food was good and  priced fairly, the sound is out of this world and it’s small so you can really feel connected to the band. It only took us a few minutes to get out of the parking lot once the show was over and we were on our way back to the room.

If you want to see a great show in a smaller venue I can’t say enough about Daryl’s Club. It was super fun and I am looking to go to another show.

Daryl was playing a show with Oats in Canada but maybe next time I go I’ll get to see him live and not just his statue outside.

Posted in band, club, Daryl Hall, Daryl's House, Hall and Oats, music, NY, Pawling, The Fixx | Tagged , , , | Leave a comment

5 reasons to love avocados

Hey Happy Hump Day!


I have been into eating avocados lately. I used to think I hated the slimy suckers. Then I realized I love guacamole so why do I hate avocados?

So, I went to the store and bought a nice ripe avocado and ate it with a spoon.


It was creamy and kind of buttery and it filled me up.

I am hooked on the slimy, green things.

·         I have been added them to salads with lime juice and cilantro

·         Eating half of an avocado with a spoon

·         Put them in my shakes

·         Mixing chicken with mashed avocado

I bought a roasted chicken at the store and shredded some up. Then I took half an avocado and scooped out some (leaving some in the shell) of the insides and mashed it up with the chicken. I added some lime juice and cilantro and put it back in the avocado.

I ate it with a spoon while scraping the remaining flesh on the inside of the shell with the chicken stuffing.


It made a pretty little package and was healthy with no mayo but lots of healthy fats.

Check it out!


Here are 5  reasons you should learn to love avocados:

  1. They Contain More Potassium Than Bananas

2. Avocado is Loaded With Heart-Healthy Monounsaturated Fatty Acids

3. Avocados Are Loaded With Fiber

4.  Eating Avocados Can Lower Cholesterol and Triglyceride Levels

5.  Avocado is Incredibly Nutritious

Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving (3):

Vitamin K: 26% of the RDA.

Folate: 20% of the RDA.

Vitamin C: 17% of the RDA.

Potassium: 14% of the RDA.

Vitamin B5: 14% of the RDA.

Vitamin B6: 13% of the RDA.

Vitamin E: 10% of the RDA.

Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

So, go on and learn to love them.

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A Small Good Thing movie showing

Hey Guys!

Do you remember I blogged about a movie a few months back called  A Small Good Thing?

As you may recall, this feature-length film was shot in various locations in the Berkshires, following six people who focus on alternative concepts of happiness and success. From social work student Tim Durrin to yoga teacher Mark Gerow to farmers Jen and Pete Salinetti, these “everyday people” find personal satisfaction via their link to nature, chosen professions, and interconnectedness with others, foregoing conventional definitions.

A Small Good Thing that will be screening in Winchester, MA on September 11, 2015 at the Nextdoor Theater.

This film is directed by the Winchester-native, Academy Award®-winning filmmaker Pamela Tanner Boll.

This was a thought provoking and eye opening film and I encourage you to take advantage of this free screening.

Additionally, there will also be a screening of Boll’s directorial debut, 2008’s Who Does She Think She Is? on September 12, 2015 at 2:00 PM at the Nextdoor Theater in Winchester, MA.

I really enjoyed the film and wanted to share this free opportunity with you.

Everyone is searching for happiness and the folks featured have found it in alternative ways.

I’d love to hear if you take the opportunity and see the film

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Biometric Screening

Happy, happy Thursday!


Every year to get a discount on our health insurance we have to have a biometric screening through work.


 My doctors have told me in the past that I have a very boring medical file. Knock on wood, I have had very few (if any) medical problems and I don’t take any medications.

 I truly feel that I as I am aging I am getting healthier! But as the man who took my blood said, when you are in your 20’s and even 30’s you don’t think much about health.  He’s right, being in my 40’s I make it a priority to try and stay as healthy as I can.


I happened to still have my biometric numbers from last year at exactly this time.

Here is a compassion and charts on how to read the numbers




Sept/ 14                                                               Aug/ 15

Total Cholesterol: 206                                    Total Cholesterol: 179

HDL:74                                                                  HDL:65

TC/HDL Ratio 2.8                                               TC/HDL Ratio: 2.7

 Blood glucose chart


Sept/ 14                                                               Aug/ 15

 87                                                                           87


Blood Pressure

 Sept/ 14                                                               Aug/ 15

116/70                                                                  114/68



 Sept/ 14                                                               Aug/ 15

24                                                                           23

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Is your spouse making you fat?

Happy Hump Day and National Dog Day!

Dan is thin rail and always has been. He lost a lot of weight this winter while he was sick and he desperately needed to gain some weight back.

Out came the cheesecake, Swiss Rolls, carrot cake, tubs of ice cream, potato chips…….



I can usually resist the sweets but, Jesus God, with it staring me in the face for months on end I cracked.

Dan had no appetite back when he was sick and now that he feels back to normal he wants to eat out— All the time!!

Between the snacks and the eating out I have gained some weight back that I had lost.

And I blame Dan.

Dan is making me fat.

I know this isn’t uncommon for one person to try and lose weight while the person you are living with is scarfing down everything you can’t eat.

The ice cream whispers your name from the freezer seducing you and the chips look all irisistable all greasy and salty.

Food Porn!

So, what can you do? It really isn’t their fault but you do need to have a plan or it’s likely you will cave and join them in their food orgy.

1.      Portions. While Dan may be able to sit down and have a whole piece of cheese cake I allowed myself a few bites. Two or three bites of a certain food won’t kill your good eating habits. Portion out just enough to satisfy your urge and put it away. If you keep looking at it chances are you will go back for another bite or five…

2.      Put it away. This piggybacks from number 1. If you know that you cannot resist a certain food don’t leave it within your view. We have a pantry and it helps me to have Dan leave the chips in there. If I see them it’s a power of suggestion when I wouldn’t have even thought about them before I saw them. If it’s something that has to be stored in the fridge move it to the back where it isn’t in plain sight or pile stuff on top of it.

3.      Make a plan. When Dan started eating sweets every night I started to make a plan of what I would have while he had his junk food. He pulled out the cake and I grabbed a tapioca pudding from the fridge with a dollop of whipped cream. Know what you will have ahead of time if someone pulls out a tempting snack.  Dan loves nuts. I do too, but I eat too many. When he grabs the can, I grab carrot sticks and a little bit of hummus. Fail to plan, plan to fail.

4.      Compromise. Dan loves to eat out on the weekends which was sabotaging my eating habits. Instead of saying no, now I tell him that if we go out I get to yay or nay the place based on the menu. If there isn’t a healthy choice we aren’t going there. A clam shack that only has fried food is not an acceptable option. Look at the menu before you go and make your choice. Do not open the menu when you get there and order what you had already decided.

Posted in eating, Marriage, overeating, sabotage diet | Tagged , , , | Leave a comment

Getting your needs met without being needy

Hi Guys:

Lately I have been noticing that I have been getting really frustrated lately with people.  Being a Life Coach I recognize that the frustration stems from not getting a need met.

 I get really bitchy and short with people and I know I need to figure out what need isn’t being met.

 For me, this is really hard because that means I have to examine my feelings, which I avoid like the plague. Worse, I will then have to address the issue, potentially with the person I am not getting my need met by.

 UGH, I don’t like to feel vulnerable or even worse…..


 Everyone goes through getting not having their needs met at some point. There are more effective ways to handle it than I have been.

 Top 6 tips to get your needs met without being needy

1.       Acknowledge that you have an unmet need.  “ You can’t change what you don’t acknowledge” I know I sound like a broken record but I can’t say it enough. Unless you even know that there is a problem, you can’t fix it. Some signs of unmet needs are irritability, anger, short temper, sadness. Pay attention to your feelings because they are telling you something.

2.       Figure out what the unmet need is. You may need to do a bit of detective work here. I was feeling very irritable this weekend and when I stopped and thought about what my need was it came to me.  As soon as I realized what the need was I knew what I needed to do to get the need met.  Often times, answers come to me when I sort of zone out and let my mind go. I was simply staring at my computer but not really seeing it and the answer popped into my head. Have you ever notice sometimes answers come to us when we are waking up or falling asleep. It’s because your mind is still working but it isn’t so focused on things that answers can’t come through.

3.       Getting your need met. This one is tricky for me because there is nothing I hate more than coming across as needy.  I have learned that if I simply explain what my need is without having a hissy fit first it will come across as matter of fact and not whiny. Example: “ I know I was a little grouchy this weekend and I am sorry. I realized after thinking about it what I really needed was a hug from you.”  This sounds much better than me having a tantrum and then whining that I feel ignored, right?

4.       Know that it’s ok to have needs and to get them met. This one is hard for me too. I am uncomfortable that I need something from someone. I like to feel like I am an independent and strong person and I don’t have needs!  But everyone, does, it is human.  Don’t wait until you are ready to explode (Hello?!) to express what you need.

5.       Practice. Asking for your needs to be met may not come naturally for you at first. I am just starting to learn how to even  acknowledge them, never mind asking someone to meet them. It may take a few times (hundred for me) before you start to recognize what’s going on and stopping to ask yourself “ What is it that I need”.  Even though I know this I still haven’t done a great job of nipping it before it blows out of control emotionally.  But, I am pretty sure the universe will throw more situations my way that I will get plenty of practice.  Give yourself a break and just keep working at it!

6.       Know how unmet needs show up for you. For me, when a need goes unmet I feel angry or frustrated. For other, it may show up as anxiety, depression or over whelm. Pay attention to your signal so you can identify when a need isn’t being met.

Posted in attitude, behavior, special needs, unmet needs | Tagged , , , | Leave a comment