Tag Archives: weight maintenance

Gluten-Free, Sugar-Free, Vegan & DELICIOUS Pumpkin Oat Muffins!

Hi everyone!

These muffins are a re-make of my whole wheat pumpkin muffins that I LOVED before I went gluten-free to resolve a pretty severe gluten intolerance. I love what going off gluten has done for my body and mind, so I’d never go back, but sometimes… you just want a muffin. These are amazing and can fit pretty much any diet.


  • 1 c chickpea flour (I used Bob’s Red Mill)
  • 1.25 c rolled oats (I used Bob’s Red Mill gluten-free)
  • 1 tbsp chia seeds + 3 tbsp water [or just use 1 egg]
  • 1 can pumpkin or 2 cups roasted pumpkin puree
  • 1/2 c unsweetened applesauce
  • 1/2 c sugar-free maple syrup or sweetener of choice
  • 1 tsp vanilla
  • 1/2 c almond milk or water
  • Cinnamon, cloves, nutmeg, and any other spices desired, to taste. I like a lot of cinnamon!

Mix up your ingredients and bake at 400 for 18-20 minutes. Each muffin has 125 calories, 6g protein, and 5g fiber. Enjoy!


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Reflections on 9 Months of Weight Maintenance

In January of this year, I hit the 120s for the first time since I was ten years old. To be honest, I had no idea what to expect. Part of me assumed I’d regain at least some weight quickly. A weight that started with “12” just seemed so … low.

But time went on, and I felt great. I maintained my weight within a few pounds despite job changes, a stress fracture, and a little bit of indulgence in delicious summer foods.

About a month ago, I dropped below 125… and stayed there. At one point. I saw “120.2” on the scale. That was too low; my skirts for work hung way too low in the back. But now, I’m around 123-124, and it’s… comfortable.

What’s even more important is: weight maintenance is no longer a struggle.

So what’s changed? One word… plants.

After reading Michael Pollan’s books and The China Study, I have, without even realizing it, begun to cultivate eating habits that approximate those of a vegan. My use of animal products has become smaller and I’ve eliminated most without even intending to do so. I replaced the chicken in my buffalo chicken quinoa with chickpeas. I eat serving bowl-sized salads on the weekends with cranberries, walnuts, balsamic dressing, chickpeas, and apple slices. Lunch is frequently a bowl of steel-cut oats with 2 tablespoons of chia seeds and 2 cups of berries. (Talk about a power bowl – this gives me energy all afternoon!)

Will I stay 90% vegan? Who knows. It’s possible. I feel great, my skin looks good, and I have tons of energy. I take a multivitamin with iron and vitamin B. My wallet is certainly better off without eating meat. We’ll see how things go – I’m excited to explore a plant-based diet!

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Still here!

A technology snafu meant that I took an unexpected break from blogging this summer. But I’m still here, still around, still maintaining at under 125 pounds. I actually hit 120 one day but have really worked on getting more calories in – my clothes were hanging off and it wasn’t pleasant.


So! Here’s to sharing more recipes and tales from weight maintenance land this fall!

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Dinner in 30 minutes: Buffalo Chicken Quinoa Bowls

One of the main complaints I read often about real food is that it takes a long time to make. While many people don’t have time to cook up extremely elaborate meals, you can feed your family good, nutritious, homemade food without spending hours in the kitchen.

Here’s a recipe that takes 30 minutes from start to finish, and produces enough leftovers for at least a few extra meals. It’s outrageously good, ridiculously cheap, filling, and nutritious. What’s more, you can make this for a weight-loss or weight-maintenance diet while still feeding your spouse/partner the same meal. I enjoyed one serving of this for dinner, while my husband got the nutrition he needs by doubling his portion of quinoa, adding more cheese, and eating a roasted sweet potato on the side.


Cook up about 1c dry quinoa (makes 3c cooked -great for leftovers, and it freezes well!)
Meanwhile, bake your chicken. I bake mine in the oven for 10-15 minutes & then finish them on the stovetop.
Chop up a few cucumbers and carrots, plus some celery if you have it on hand. (I didn’t.)
When the quinoa is done, portion it into bowls and top with goat cheese or blue cheese.
Stir the cheese around so it melts in the hot quinoa.
Fold in the chopped vegetables and chicken.
Top with buffalo sauce of choice and stir well so that everything is mixed together.

One serving is 3/4c cooked quinoa, 1 chopped chicken breast, 1-2 tbsp buffalo sauce of choice, and 1/2c chopped cucumber plus any other veggies you want.

I used organic quinoa from Costco, a 4-oz Perdue frozen chicken breast (also from Costco), 1 tbsp of Wing Time buffalo sauce (medium), 1 oz goat cheese from Whole Foods, and 1/2 c chopped cucumber with the peel.

Nutrition facts: 11 g fat (4g saturated), 34g carbs, 3g fiber, 1g sugar, 646 mg sodium, 33g protein, 9% vit A, 8% vit C, 3% calcium, 27% iron. Cost: $2.00 for 6 generous servings

I served this with roasted summer squash on the side for extra vegetables. I roasted the squash while I cooked the chicken, so that didn’t add any extra time. It 30 minutes from start to finish and was well worth the minimal effort.

This would also be delicious with blue cheese instead of goat cheese!

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A delicious breakfast

I have been so negligent about posting lately, but wanted to share my amazing breakfast from this morning!


One roasted sweet potato with raw almond butter. It was so good that I had seconds. It sounds like an odd combination, but it was absolutely scrumptious.

Lunch today will probably be a salad. Snack is a lemon Quest bar and a diet coke. Dinner? Who knows.

Hope everyone is having a great week!

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Fake Fruit Cobbler… the best dessert ever.


Hope everyone had a great holiday! We had a wonderful time celebrating my birthday a day late and America with burgers, grilled veggies, and a bodacious salad with home-grown lettuce. (Sandra, if you happen to see this, happy belated birthday to you!)

My stomach has been feeling off lately. I don’t know if it’s stress or the heat, but I’m frequently hitting 8 pm with hundreds of calories remaining. Not surprisingly, my weight has dropped… imagine that, what you eat affects your weight. 😉 anyway, I’d like to keep it above 124, so I’ve been adding a fake fruit cobbler to my evening meal.

I used to LOVE cobbler – the more sugar, the better. Now, I wouldn’t eat a normal one anyway since I’m gluten-free. But I’ve been experimenting a little bit and have found that baked fruit by itself is probably my favorite dessert of all time. It’s filling and there’s automatic portion control, since it takes about 20 minutes to make.

By cutting my fruit intake to one bowl for dessert, picking more nutrient dense fruit (peaches and berries instead of grapes), and upping my protein a lot, I’ve been able to pretty much eliminate cravings. 5c of grapes in the morning just was not working out.


This beautiful bowl is one white peach, sliced, with about half a cup of frozen blueberries and a few local raspberries thrown in. I like to slice the peach thinly and then layer it with berries. Bake at 375 for about 18 minutes or until the fruit is the texture you want. The juices run together and become thick and delicious. You can top a bowl with 1 tsp of sugar or your sweetener of choice… I tried both ways and I honestly prefer the plain version more. This makes an amazing topping for vanilla ice cream too! 

Have a wonderful weekend, all!


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Happy Monday, everyone!

We had a wonderful weekend full of family, fun, and healthy food. Not too much in the way of exercise -it rained a lot and we were so busy that sprints through Costco will have to suffice for movement. I tried sopresata (sp?) for the first time this weekend, and it was amazing. We enjoyed some great Alexander Valley cabernet on Saturday night with dinner.

Checking in with food: I’m pleased to report that upping my protein significantly has made a gigantic difference in my eating. I’ve been really intentional about getting close to 100 grams per day, as opposed to 55-60 (which I’d been getting previously.) My new favorite combination is chicken breast topped with mango salsa… delicious.150 calories and 22g protein.

Kicked off the day with 4.3 miles in 30 minutes on the elliptical. I tried 5 miles last week and it really aggravated my arthritic right knee, so 4ish miles on a lower resistance will have to do for now.

I’m grateful to be able to move and sweat, even if it’s not as much as I’d like.

Today’s menu…

Post-workout breakfast: green smoothie (4c spinach, 1c almond milk, 1 frozen banana, a few ice cubes) + supplements (glucosamine, fish oil, vitamin D, fiber gummies… I’m old) + coffee Morning snack: 6oz chicken breast with 60g mango salsa (200 calories, 33g protein) Lunch: Chicken and quinoa topped with marinara sauce (340 calories, 34g protein) Afternoon snack: Celebrating a co-worker’s birthday with a small slice of gf cake (estimating around 200-250 calories.) Dinner: Arugula salad with lemon dressing, a little crumbled feta cheese, and grapefruit, plus a cocktail. Date night!

What are you doing to make July amazing?

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