Baked Penne with Italian Sausage, Red Pepper and Broccoli (EASY)
Plan Z Phase: This is a Z3.5 (ZReboot3.5) recipe.
Easy weeknight meal. Great for curling up and watching a movie. Leftovers can be reheated.
Servings: Serves 4 – 6
Ingredients:
- Approx. 1 cup of dry penne pasta (or another similar noodle)
- 2 tsp of olive oil
- 1 lb of loose Italian sausage (I used mild)
- 1 cup of chopped onion
- 1/2 cup of diced red bell pepper
- 1 1/2 cups of broccoli florets cut into small bite-sized pieces
- 1/4 cup of white wine or water
- 8 oz of tomato sauce
- 1 tsp of garlic (jar garlic will work)
- 3 oz of tomato paste
- 2 cups of shredded mozzarella
Instructions:
Heat your oven to 350 degrees.
Take out your 9” X 9” oven-proof casserole dish. Pour enough pasta into the bottom of the dish to loosely cover the bottom. It will be about a cup of pasta. Heat your water to boiling in a pasta pot or medium saucepan. Pour the pasta into the boiling water and cook it according to package directions. Drain and put it back into the casserole dish.
While the pasta is cooking you can make the rest of the dish. Use a large saute pan and heat the olive oil on medium-high. Put in the Italian sausage and break it up to cook it. Keep breaking it up while it browns so you end up with bite-sized pieces. You’ll want to cook it until no pink remains. When it’s about halfway cooked, you can add the onion, red pepper, and broccoli bits. They will partially cook while the meat finishes up.
When the meat is ready you can add the wine, tomato sauce, garlic, and tomato paste. Stir that all up so it thoroughly mixes in with the meat. Then pour the meat mixture over the pasta and stir again to mix the pasta with the meat mixture. You can do that right in the casserole dish. Or you can stir the pasta into the meat mixture and transfer the whole thing back into the casserole dish. Whichever is easier for you.
Top with the grated mozzarella and bake at 350 degrees for 20 minutes or until the cheese is all melted. I serve this in bowls so you can hold your bowl and eat while you watch the movie but it’s up to you. Leftovers taste great too. Just reheat.
Enjoy!
Cheers,
Hints for Traveling While on ZReboot
One of my husband’s favorite sayings is “Don’t fuel your body where you fuel your car.” Remember how you used to run in and grab a packet of those peanut butter crackers and a Diet Coke? Maybe you even added a bag of licorice strands?
Well, if you want to maintain your weight, I suggest you not do that anymore. You know better now.
YES - you can travel while in ZReboot and not gain weight. You just have to (continue to) make good choices. Here are some ideas:
On a roadtrip? Need a snack in the car? Buy a bottle of water. Buy a bag of nuts. Most of those convenience stores keep apples, oranges, and bananas on hand. You are done with highly processed foods now.
Traveling to visit friends or family? Concerned you won't have anything healthy to eat while you're there? Bring a host gift.
A cheese tray is a perfect idea. If you’re not a "cheese whiz" . . . go to a store that has a cheese monger who can help. They love to give you advice on hard cheeses, soft and semi-soft so you can round out a tray everyone will love. It could even be an antipasti tray if you add sliced meats and some olives or nuts. This works as an appetizer or even a dessert, and it will help you stay away from the cookies, chips and dip.
A bit of cheese at the end of dinner with a glass of wine can be divine too :)
An even simpler idea is to bring a nice block of parmesan. In a pinch, I have bought a block of parmesan and cut it up into little cubes. You can even stick toothpicks in them so guests can grab one without touching the rest. Guests munch on that with their wine or cocktail and they're all set. Most folks haven’t had the experience of sucking on a cube of cheese like that, so they learn something too!
If you can, take your scale.
Mine goes with me everywhere. I weigh every day and keep an eye on the number. Did you know most people can gain close to 10 pounds before their clothes start becoming too tight? I don't want to wait until I'm up 10 pounds before I notice I've gained. I want to know right away -- that way I can course correct. Travel scales are flat, lightweight, and inexpensive. Even if I am flying somewhere I will make room in my bag for my travel scale.
Speaking of flying, here’s how to navigate that challenge.
Take snacks. Pack up your own little plastic bags with allowed snacks. Those nuts and cheese cubes come in handy here, too. What's nice is most airport terminals now offer places where you can buy a fresh salad all packed up and ready to go. Or bring fruit and munch on that with a bottle of sparkling water. It’s not illegal to bring your own food on a plane. And your fresh food won’t smell up the plane like a bag of McDonald’s will.
Driving?
Consider packing a cooler. I have good friends who invested in a Yeti cooler. They take food with them everywhere. They drive from Florida to Wisconsin (and back) twice a year, and having a cooler in the car prevents them from eating in restaurants while on the road. They've got their favorite snacks with them. They buy what they want at the grocery store (or they'll take some leftovers from a restaurant and make a second meal out of that). It saves them a lot of money and is an easy way to skip the drive thrus.
Visiting another city?
My go-to restaurant is always a steakhouse. This kind of restaurant (or any restaurant that specializes in grilled meats) works well in ZReduction - and even better in ZReboot. You can get a great seared steak or a lovely piece of fish. Choose simple veggie sides. In ZReduction, have a salad, or sautéed spinach. In ZReboot you can have broccoli (with cheese if you want). If you’re in ZReboot 3.5 you can have a few tablespoons of the au gratin potatoes (personally I prefer them smothered in more cheese, lol). Just don’t make a habit out of it.
If you're in a foreign country, the same rules apply. Go for the protein and the healthiest veggies. If you're in ZReboot and there is a special local food that you want to try, got for it. But if it's carby, just have a bite or two and share the rest with friends. Savor every bite. Chew each bite 50 times if you have to. Just don't eat the whole thing yourself. Enjoy the journey and the unique nature of traveling and eating out, but remember the sacrifices you made to get to your goal weight. Don't sabotage all your hard work by eating things you know your body can't handle.
Drinks anyone?
If you are a beer drinker you’re more in luck every year. They are making more and more low carb beers. I mean like 2.5-4 carbs per beer. My husband drinks Miller Ultra on tap if he wants more than one beer. Decent taste. Low carbs.
Our Plan Z manual has a hefty list of beer brands and their carb levels. Or, if you're out and about, you can google any beer when you’re sitting in the bar and look up the carb level. Just take an extra 15 seconds and make a good decision on which beer to choose. This even works on craft beers. I recommend staying under 6 grams of carbs for a beer in ZReboot if you don't want to see a gain the next day.
Wine is easy. Just keep it dry. What's nice is there are sooo many low carb wine options to choose from. The best red low-carb options are a dry cabernet, merlot or pinot noir. For white wine, pinot blanc, pinot grigio, sauvignon blanc or chardonnay are your best options.
Cocktails? The idea is to keep it simple. Remember, it’s the mixers that make you fat. Vodka and soda works nicely. You can even have them add a little spritz of cranberry and be hip. Martinis work. Manhattans, too. Or you can tell your bartender you want a fresh margarita to keep down the carbs. They can make one using fresh juice and just a tidbit of Grand Marnier or Cointreau. Just be careful. All those drinks carry a wallop! If you’re just getting started with re-introducing alcohol to your diet, your body will be more sensitive to the alcohol. As they say, you’ll be a cheap drunk, and that’s never pretty.
Now, for dessert. You are on vacation right? You deserve a treat, but you worked hard to lose that weight and you don't want to gain it back. So make good choices.
Just like in ZReboot, berries (or any kind of fresh fruit) are always the best choice. Even if they are not on the menu, most restaurants can accommodate that request. Ask your server to leave off the powder sugar they love to dust berries with. If they have a special dessert sauce or glaze, you can ask them to get that on the side.
If you are looking at more serious sweets, split the dessert . . . and I’m talking 4 ways. Not just two.
What you are aiming for is 15 grams of carbs (or less) per portion. Let's use cheesecake as an example. Cheesecake has been voted the #1 dessert choice at Christmas, and it’s delightful all year long. A single piece of plain cheesecake comes in at 46 grams of carbs. Split it 3 or 4 ways, and you are golden. If it’s just two of you, take the extra back to your hotel room or put it in your cooler. Fresh berries work here, too. They are the perfect complement to cheesecake, will round out the flavor or your dessert, and add to the experience.
Like beer, you can google any dessert while you are deciding which one to order and get a general sense of the amount of carbs you're about to eat. For example, if you google "flourless chocolate cake carbs" you'll see that it comes in at about 40 grams of carbs - even though many people consider this a "low carb" dessert. Yikes! So never make an assumption. A ½ cup scoop of vanilla ice cream is only 10 grams of carbs! Go for it and even put a little chocolate drizzle on top. You too, can go to the ice cream parlor and not feel totally left out. Just be smart about your food choices and weight gain won't be an issue.
Enjoy the Trip!
Cranberry Royale (EASY)
Plan Z Phase: This is a Z3.5 (ZReboot 3.5) recipe.
This is a takeoff of a cranberry bake recipe from Southern Living. Now that I live in the South, I read that publication much more often.
This is homey, tasty, and not too sweet. Just a little cranberry twang but plenty of sweetness in the apples.
Servings: Serves 4
Ingredients:
- 2 peeled cooking apples. My go-to is Granny Smith.
- 1 cup of fresh cranberries
- 1-½ tsp of fresh lemon juice
- ½ cup of granulated sweetener. I use ZSweet or Swerve
- ½ cup of quick cooking oats, uncooked
- ½ cup of chopped walnuts
- 3 Tbl of Swerve brown sugar substitute
- ¼ cup of melted butter or you can use coconut oil for a vegan option
- Vanilla ice cream (optional)
Instructions:
Preheat oven to 325 degrees. Lightly oil a 9” x 9” ovenproof casserole dish.
Peel and chop the apples. My pieces were about ½” chunks.
Drop the apple chunks and the cranberries in the baking dish and spread them around. Sprinkle on the lemon juice. Spoon the ½ cup of sweetener over the top. Set it aside.
In a small bowl, combine the oats, walnuts, brown sweetener and the butter or coconut oil. Mix with a spatula or fork until it’s all combined into a crumbly mixture. Sprinkle this over the apple/cranberry combo.
Bake, uncovered for one hour. The top will be lightly browned.
Serving Suggestions:
Serve warm with ice cream, or plain at room temperature. Whipped cream would be nice. Or if you want to “go English” you could drizzle on a puddle of sweet cream. This also makes a nice breakfast snack the next day.
Enjoy!
Cheers,
Why Plan Z Is Life-Changing
https://www.youtube.com/watch?v=VCfPHMrOPB8
For Ken Keller, life at 256 pounds was a struggle—physically, emotionally, and socially. “I couldn’t stand being in pictures,” he shared during a heartfelt interview. But today, Ken weighs 199 pounds, and his newfound confidence shines as he embraces life in front of the camera.
Ken, a Plan Z ambassador and radio host from Bellefontaine, Ohio, attributes his success to the program’s unique structure. With personalized coaching, an easy-to-follow guide, and recipes fit for a busy lifestyle, Plan Z helped Ken achieve sustainable weight loss. “The food is delicious, and the meals take only 5-10 minutes to make,” he shared, adding that the program taught him to identify hidden sugars and make healthier choices.
Ken’s journey wasn’t just about the weight. His sleep apnea, once a significant health challenge, has vanished. “I don’t even need my mouthpiece anymore,” he said, reflecting on the profound health benefits of his transformation. His family, including his 12-year-old twins, were invested in his progress, eagerly counting down to the day he would shave his symbolic beard—a goal he set seven years ago to mark reaching 200 pounds.
If you’re on the fence about starting Plan Z, Ken offers this advice: “The hardest part is committing, but the results will motivate you almost immediately. You’ll wish you had started sooner.”
Ken’s story isn’t just inspiring—it’s proof that change is possible with the right tools and support. Don’t wait to take control of your health and happiness. Order Plan Z and start your personal weight loss journey today.
Roasted Prime Rib
Plan Z Phase: This is a Z2 (ZReduction) recipe. When I was a kid this was served at very special meals. Even holidays. My mother made hers plain. I had no idea how incredibly fabulous this meat could taste until I started adding the meat rub!
You can eat this dish on Z2 on rare occasions if you PROMISE not to eat the fat surrounding the meat. This is a very lean piece of meat but you must not be tempted to eat the fat or you could stall your weight loss. I also would not eat it more than 2 or 3 times during any ZReduction period. It’s so addicting it could get out of control.
Servings: Serves 6 – 8 depending on portion sizes
Ingredients:
- 3 lb boneless rib roast. Ask the butcher to trim the fat to a minimum.
- cajun spice rub to taste (or your favorite flavorful meat rub that has no sugar as an ingredient)
Instructions:
Preheat your oven to 350 degrees.
This dish is major-league easy and so darn wonderful. I now think this is better than prime rib from a restaurant but I might be a bit prejudiced.
All you have to do is take your rib roast out of the butcher paper. Put it in an oven proof pan. Then spread your meat rub all around it. I have to tell you that the spice rub called Cajun Street that I get from Whole Foods is to die for. It’s NOT hot (spicy). It’s just full of flavor. You can also get similar rubs from Penzy’s or other outlets. You choose your favorite and even experiment. I spread it liberally all over the meat. Top, sides and bottom.
Set your oven to roast at 350 degrees. If you have a convection oven I suggest you use it for this meat to get a nice crust on the outside.
For a 3 pound roast it should not take more than about 1 hour. You want to roast the meat to 135 degrees and then take out of your oven and let it sit for 10 minutes. Use a meat thermometer for best results. Keep very close eye on the temperature as you get closer to the projected finish time. The temp will rise to about 145 degrees for medium rare. If you want rare, back it off or for more well done, add more time. It’s about 20 minutes per pound for roasting time. End pieces will always be done more so you can accommodate 2 people in the group who want medium well.
Just slice it for your guests. ½” to 1” slices are more like the ones you’d get if you order prime rib in a restaurant.
There will be plenty of seasoned “au jus” in the bottom of the pan. You can serve that too. Or for leftovers I heat that up with some minced shallots in it. It makes nice “gravy.”
Enjoy!
Cheers,
Cranberry Sauce “Zolafied”
Plan Z Phase: This is a Z3 (ZReboot) recipe.
Servings: Can be doubled easily. Serves 12 in small quantities.
Ingredients:
- 1 bag of fresh cranberries (12 oz)
- juice of one half of an orange
- 1 tsp of freshly grated orange peel (you can freshly remove this from the orange or use dried)
- 6 tsp of Truvia (stevia)
- 1 cup of water
- ¼ tsp of salt
Instructions:
Remove the cranberries from the bag. Pick through to get out any spoiled or brown ones. Then put in a medium sauce pan. Add the other ingredients. Bring to medium high so the liquids start to boil. This will “pop” the cranberries. Continue cooking and stirring often for 5 -10 minutes or until the sauce thickens. It will thicken even more as it cools. Store in the refrigerator until ready to serve.
Cranberry Emergency: I’d consider making two batches of this cranberry sauce--one for those with re-calibrated taste buds and one for those who have not experienced Plan Z. Reason is….this level of sweetness is perfectly tart/sweet for us Plan Z dieters.
Your relatives might need another 4 tsp of stevia in order for them to get the sweetness they need. You’ll just use your judgment; knowing your guests.
Enjoy!
Cheers,
Zola-fied Berghoff Spinach
Plan Z Phase: This is a Z2 (ZReduction) recipe. The Berghoff is a famous Chicago restaurant. It's been here for several decades. Their creamed spinach is an institution in itself. I figured out how to make a version that will work on ZReduction. Try it with my Baked Salmon.
Serving Size: Serves 6
Ingredients:
- 2, 10 ounce packages frozen chopped spinach, thawed
- 1 small onion, finely chopped
- 1/2 cup of whipping cream
- 1/2 cup of chicken or vegetable broth
- 1/2 teaspoon salt
- 1/4 teaspoon freshly grated nutmeg
- 1/4 teaspoon grated pepper
Instructions:
I thaw my spinach on the cupboard in the box. When thawed, cut open the package and spread the spinach on a double layer of paper towels. Fold the towels over and press. You are working to squeeze some of the moisture out of the spinach. I do this twice with fresh paper towels each time.
In a medium saute pan, spray a bit of olive oil spray. Add the onion and sweat the onion until it loosens. This means cooking it on low and moving it around so it doesn't brown and stick.
Add the cream, broth, spices and the spinach. Cook on medium until the cream begins to thicken the sauce. It won't be as dreamy, creamy as regular creamed spinach but it doesn't have the butter and cheese that are in many recipes either.
Enjoy!
Cheers,
Cheesy Green Bean Casserole
Plan Z Phase: This is a Z3 (ZReboot) recipe.
Servings: Serves 6 – 8
Ingredients:
- 10 slices of bacon
- 2 lbs of green beans. Trim off ends. Cut into 1" or 1-1/2” sections.
- 1 lb of mushrooms, sliced
- 1 cup of onion, chopped
- ¾ tsp of grated black pepper (or to taste)
- grated sea salt to taste
- 1-1/2 Tbl of flour
- 3 Tbl of butter
- 2 cups of heavy cream
- 8 oz of shredded cheddar cheese
Instructions:
Preheat your oven to 350 degrees.
Bring a large sauce pan of water to a boil. Put in the beans and cook for five minutes. Remove from heat and immediately rinse them in cold water to stop them from cooking anymore so they don't get mushy.
Cook the bacon until crisp in a large sauté pan. When the bacon is done take it out of the pan. Pour most of the grease out of the pan but leave in a tablespoon or so in it. Then add the mushrooms and onion to the pan. You're going to cook the mushrooms and onions in the oil from the bacon. Cook on medium until the mushrooms begin to brown on the edges. Season with salt and pepper.
While that mixture is cooking you can make your sauce.
In a medium sauce pan add the butter and flour. Melt the butter and stir in the flour. Then slowly add the cream, stirring so the flour mixture (also called a roux) doesn’t become lumpy. Get the cream totally incorporated and then add the cheddar cheese. Cook on medium low until the cheese melts; stirring regularly. You’ll have a beautiful deep yellow-orange sauce.
Assembly:
In a 9" x 13" ovenproof pan add the beans. Then pour on the mushroom mixture. Spread it around. On top of that pour on the cheese sauce. Finally crumble the bacon and add that on top.
Bake at 350 degrees for 30 minutes or until its warm and bubbly. Serve warm.
Enjoy!
Cheers,
Spiral Ham with Apricot Mustard Glaze
Plan Z Phase: This is a Z3 (ZReboot) recipe that makes for a wonderful holiday meal. The sweetness of the apricot jam combined with the mild bite of the fresh, cracked black pepper corns and the smokiness of the ham make for a savory combination of flavors.
Servings: Serves approximately 15-20 depending on serving size.
Ingredients:
- 8 – 10 pound ham, precooked. I get one of the spiral-cut hams to make serving easier.
- 1/3 cup of apricot jam. If you get the brand Simply Fruit you won’t be adding a bunch of sugar.
- 3 Tbl of honey mustard or 2 Tbl of dry, ground mustard
- Cracked black pepper to taste.
Instructions:
Preheat oven to 350 degrees.
Stir the apricot jam and the mustard together in a small sauce pan. Set aside.
Place the ham in a large roasting pan. Heat the ham at 350 degrees for about an hour. It’s already cooked so you are just getting it nice and hot.
At the one hour point heat the jam and mustard on the stove just to get it to liquefy. Then baste the ham (spread it with a brush across the top of the ham) and continue to cook it for 10 – 15 minutes more until the glaze begins to brown.
Crack black pepper over the top to give it a bit more bite to counter the sweet of the glaze.
Remove ham from the oven. You are ready to serve.
Enjoy!
Cheers,
Hints for Eating Mashed Potatoes on Holidays
When my husband and I are invited to Thanksgiving dinner he insists I bring mashed potatoes. He has to make sure there will be at least one bowl of mashed potatoes on the buffet. Borderline rude. I know, but he insists.
I want to give you low carb hints for eating mashed potatoes.
- Make sure they are carb resistant. How do you do that? Cook them the day before and chill them down overnight. That way they won’t spike your blood sugar as much. Besides, mashed potatoes reheat just fine!
- Add fat. Butter will likely be the number one choice, but sour cream adds a nice fat touch too. Looking for a list of really good fats? Click HERE.
- Cheese. Grated cheese on top or even swirled through the potatoes will add more fat.
- Gravy. If your gravy is made without a whole lot of flour, pour it on! Click here to check out my recipe for lemon pepper cream gravy.
- Cream. Skip the milk in the potatoes. Go for the gold. Use whipping cream.
- Choose your potatoes. Russet are the highest carb. If you want to lower the carbs use the small potatoes. Even the C-size (1” across) make good mashed potatoes. Not quite the same as russets but it’s an option.
- Use yams. Not sweet potatoes, those are higher carb. Yams are lower in carbs. Not sweet potatoes. Those are higher carb. If you make the casserole with the marshmallows you’ve defeated the whole purpose!
- Keep your portion small. I try to stick to one-quarter cup of potatoes and eat them slowly. Just a small portion on the tip of your tongue and savor. MMM.
Enjoy!
Cheers,
The Perfect Tenderloin Steak
Plan Z Phase: This is a Z2 (ZReduction) recipe. There’s nothing I like more than a seared and roasted steak while I am on the ZReduction phase of Plan Z. I learned this steak method by asking a French restaurant how they did theirs. I have pretty much perfected my technique using a cast-iron skillet.
Servings: Serves 2 (can be doubled easily)
Ingredients:
- 2 six-ounce tenderloin steaks. Ask your butcher for center-cut steaks. Those will be whole (no strings holding them together). They are also the most tender and just the right size. They should be 1.5” – 2” thick.
- olive oil spray
- sea salt and pepper to taste
Instructions:
Heat your oven to 375 degrees.
Take out your cast iron pan and begin to heat it on the stove.
Spray your steaks with olive oil spray on both sides. Season with sea salt and pepper
A couple of notes: Many experts say to take the steak out of the refrigerator and let it get to room temp before you cook it. I don’t bother with that but I do try to take them out maybe 10 minutes ahead.
Some experts say don’t season the steak until it’s cooked. I go the opposite way with this too because I find that searing the meat with the salt and pepper crust makes it taste more like official steakhouse cooking.
Put the steak in your cast iron pan and cook it on medium-high for 3 minutes. Do NOT mess with it. No moving it around. You want a solid sear on the first side so it tastes like a steakhouse made it.
Then flip the steak and put it in your oven at 375 degrees. If you have a convection oven put it on 375 degrees convection.
Let the steak roast at 375 for approximately 12 minutes. Check it with your Insta-read meat thermometer. When it’s about 119-120 degrees it’s done (if you like your steak medium-rare). Let it sit on the counter in the pan for about 5 – 7 minutes more. The steak will continue to cook and reabsorb some of the juices.
A couple more notes: if your steak is thinner, adjust the cooking time down a bit.
If you like your steak more well done, just add 3-minute increments and check again for how done you like it. For medium, you want to take it out at about 125-130 degrees because, again, it will continue to cook while it sits in the pan after you take it out of the oven.
Enjoy!
Cheers,
Healthy Halloween Treats
I used to celebrate Halloween with candy, baked goods, cider — a complete sugar overload.
Now that I know how toxic sugar is, I can’t in good conscience eat that stuff the way I used to.
But that doesn’t mean I don’t celebrate…
Halloween is still my favorite holiday!
Here are some recommendations for healthy Halloween treats the whole family can enjoy.
I hope these recipes inspire you to eat healthy this holiday.
Do you have other ways to make Halloween healthy?
Let me know - I’d love to hear them :)
Cheers,
P.S. Halloween is the first of many food holidays coming up. If you struggle with gaining weight over the holidays, call us at 800-255-9853. Avoiding the no-no foods can be tough, but it’s easier when you have a plan.
The 10 Minute Cleanup
My husband invented one of the best kitchen innovations of all time.
It’s called The 10 Minute Cleanup.
I’m going to tell you all about it.
This works magically at the end of any dinner party. Any size. And by that, I mean I have done this with dinner for almost 100 people, but it can be done for dinner for four or even six. No number is out of the question.
We started this about 20 years ago and the plan still works well today. The "rules of the dinner party" have changed. (But that’s the topic of a column yet to come).
Let me tell you about some of the reasoning behind this and then I’ll give you the "rules/procedures."
No one really likes to clean up after a party. Some people won’t even host a party because all they can think of is the nightmare of the piles of dishes and glassware that will be waiting for them in the kitchen after everyone leaves.
The truth is we found out people want to help. And you can make it fun.
That's the logic behind the 10 Minute Cleanup. You will have your guests play a small part in helping to clean up after the big meal. They will not do everything; but when every person tackles a small cleanup task and works at it for ten minutes, it helps tremendously!
Even guys who rush off to watch the football game after they have eaten their last bite can be cajoled into helping with the 10 Minute Cleanup. And why? Because it’s only 10 minutes. All guys just want to know is when they are going to be done with the task -- and they can handle 10 minutes of tidying.
So here it goes!
Rules and Procedures:
The first thing you do is gather everyone in the kitchen or even bring a kitchen timer to the dining table. If it’s a large group, just get everyone’s attention and make an announcement. The 10 Minute Cleanup is about to begin, and you need your guests' participation (as many as you can get). Ask for volunteers. This way, you get the folks who are enthusiastic about helping out. Most have had a little bit to drink so they usually laugh…at first. When they realize you’re serious it gets even better.
When you have your volunteers, you gather them aside and suggest the duties and they get to pick which thing they want to do.
The jobs are --
Runners, Scrapers, A Washer, A Dryer, Leftover Department, Dishwasher Loader, Décor Dismantling, Host.
Timer: The first thing is to set a timer for 10 Minutes. Show everyone it’s set. Don’t turn it on yet.
Music: Before anyone starts their job, you start the music. Turn it up loud enough so everyone can sing along. Pick music your group likes. You may have more than one generation participating so keep that in mind. I have very successfully defaulted to anything by Dean Martin. Every generation seems to know the words. But then again, I’m a big Dean fan and I’m old. You choose. Lots of oldies work. Just find songs people like to belt out.
Then you do the “ready, set go” thing. Tell people to stay calm. Don’t rush. It will all get done. Have fun. Tell them they will all be done when the timer goes off. Then GO. Start the music (it's usually 2-3 songs).
Runners: These folks do nothing but remove the plates and serving dishes from the party area and bring them to the kitchen. They give plates with food on them to the Scraper(s). They give serving dishes with food in them to the Leftovers Department. Then they go back and get more.
Assuming you have two hosts who know the kitchen well it’s a good idea to station one of them in the kitchen to answer questions and direct the team. Most often the host (my husband) is a washer, but he also knows where the Tupperware is and can point.
Scraper(s): This one is pretty easy too. Give this person a rubber spatula. They are in charge of scraping extra food left on the plates into the garbage disposal. If one is not available (it might be underwater if you have one sink) then they can scrape it into a big bowl for later grinding in the disposal, into the garbage pail, or even into the compost pail to take outside later. They just keep scraping until that’s all done.
Dishwasher/Dishwasher Loader: This can be one or two people depending on the size of the party and the kitchen layout. They take the dishes that have been scraped and either wash them or put them in the dishwasher. I have been AMAZED at how careful these folks are with plates that cannot be put in the dishwasher, or antiques. If you have really old glassware that you don’t trust anyone but yourself to wash just have them set that aside and it can wait; even til the next morning when it’s quiet.
Dryer: Hand these folks a dishtowel and they'll have everything they need to complete their job. Dry and stack.
Leftovers Department: The job for this person is to take the leftovers from the serving dishes and put them in containers to save. Sometimes it just needs to be covered and put in the fridge. If you have something like a big turkey to take apart sometimes this person can get started or they can just wrap it up so you can do it later. They are getting the extras into those containers so they can go in the fridge. If you want “to go” boxes put together for folks, they can do that, too.
Décor Dismantling: Some folks are meant for this job. What they do is take all the cloth napkins off the table and put them in the laundry or set them aside. They fold up the table runner/cloth, take apart the candles/holders and set it all on a counter somewhere so the next day the host can just put the stuff away. If the dining table or the bar area is messy, they can be the ones to wipe it up so it’s all clean. Sometimes, they even do a quick vacuum of the area.
Host: So, what does the Main Host do? Well, in our family that would be me. At a huge party, the dessert is probably on a buffet or already served, but if not, I’m the one getting the dessert ready to be served and getting the coffee going. I DO NOT suggest the Main Host try to take a position at any of the workstations. That person needs to be mobile so you can point to where you want things to go. They might be able to be put dishes back in the cupboard or you’ll designate an area or areas where you want things staged so it will be easy for you to put them away in the morning. I have them put serving dishes in one area, glassware in another, and a third area for the plates.
When the timer dings… it’s all over. Everyone stops wherever they are at. It’s absolutely AMAZING how the whole thing magically gets done in that amount of time. Sometimes folks are even done a little early and can go off and watch the game or play a game. If you are not done there are always a few who love to stay in the kitchen to chat, so they finish it up. But believe me when I tell you how well this works.
And the feeling the next day is even better. Instead of staying up til the wee hours washing dishes, you get to go to bed at a reasonable hour and wake up to a house that won’t take long to get back into normal operation. With huge parties, it has taken me up to an hour to put all the stuff away, but imagine how much longer it would have taken if I had to clean it all up myself.
Let me end by telling you a cute story. We had a holiday party with all the neighbors for years. The first time I did this there were about 70 people. All couples. When I asked for volunteers one woman yelled out, “Let the guys do it!” Momentary silence and the hands of guys started going up. They were volunteering!
They all met me in the kitchen. Because they were all dressed up for the fancy dinner, I got them each an apron from my apron collection and they put them on. Then they went to work. I wish I still had the pictures. They were priceless. Everyone was laughing, singing, and getting the job done.
I was also gobsmacked by the number of guys who came up to me to thank me for asking them to help. They got to know some neighbors better and bonded; and besides, they had a blast.
I hope you have a blast going forward with your entertaining. This idea sure makes the hard part easier.
Cheers,
Marinated Cherry Tomato Salad
Plan Z Phase: This is a Z3 (ZReboot) recipe
Servings: Serves 4 and can easily been doubled easily.
This is a very refreshing salad. I served mine with a simple, grilled steak.
Ingredients:
- 40 cherry tomatoes, halved (approx. 1 package)
- 4 green onions, minced. White and light green parts
- 3 oz of pine nuts
- ½ cup of olive oil
- 2 Tbl red wine vinegar
- 1 tsp of sugar substitute (like Swerve or ZSweet)
- 1 tsp of Italian seasoning
- Grated sea salt and pepper to taste
Directions:
In a bowl combine the cherry tomatoes and green onions.
In a dry sauté pan add the pinenuts. Toast them over medium heat until golden brown. Toss them often and keep an eye on them so they don’t burn. You just want golden brown on one side or a bit more. Don’t completely toast them. Add them to the tomato mixture.
Make the salad dressing with olive oil, red wine vinegar, sweetener, and seasonings. Taste test for whether it needs more salt and pepper.
Pour the dressing over the salad and chill the whole thing for an hour.
Then serve.
Enjoy!
Cheers,
Exercise is Not a Weight Loss Tool
Will exercise help you lose weight? That is certainly what we’ve been conditioned to think. However, evidence points towards a different answer. Exercise is great for your overall health but it won’t help you lose weight. In fact, it may be counteractive towards this goal. Let’s take a closer look.
We’ve all heard the phrase “calories-in, calories-out.” This concept is derived from studies performed by researcher Max Wishnofsky in 1958 (1). Max concluded that the caloric equivalent of one pound of body weight lost or gained is 3500 calories (kcal). In order to lose one pound of fat (which is has an energy density of 9.5kcal/gram) one needs to create a deficit of 3500 calories. Basically, in order for your body to lose one pound, you need to burn 3500 calories.
The problem with this Rule is that it is based on a theory that energy output by the human body is constant. One study (2) suggests energy balance in the human body is dynamic and adaptable. We now know that our bodies use energy in three ways:
- Our basal metabolic rate. This is the energy used by our bodies to maintain our basic functions. It is also known as our resting metabolism. This accounts for 60-80% of our daily energy consumption.
- The energy required to digest our food. Breaking down food burns about 10% of our daily energy.
- The energy expended during exercise. This includes all forms of movements like intentional exercise and actions like walking and even fidgeting. The typical energy spent in this category averages between 10-30%.
What is interesting to note here is that we have no control over our resting metabolism AND it makes up the largest portion of our expended energy each day. Conversely, the energy consumed across these three categories comes 100% from the food we eat each day. It is one of the only things in this equation that we have complete control over. If exercise can only burn up to 30% of our energy (aka calories) then why do we place such importance on the role of exercise in weight loss? All that blood, sweat, and tears in the gym only accounts for a little portion of your calorie consumption. Something isn’t adding up here.
Another thing that can sabotage your weight loss efforts are behaviors we exhibit in compensation for increased physical activity (3). We are typically hungrier after we exercise and are therefore more likely to consume more calories after a workout. All that hard work can easily be undone in just a few minutes of eating afterward if we don’t make good choices. An unsavory fact to swallow. It’s easy to overestimate how many calories you burned in your workout. And it’s hard to always draw upon the willpower to maintain smaller portions and nutritionally balanced meals. There's also a lot of evidence to suggest that we simply slow down after heavy workouts. (4) We unconsciously make choices that require less effort and in doing so expend less energy outside of our workout.
Even comparing active lifestyles to sedentary ones, researchers found that people who lead extremely physically strenuous lives didn't burn more calories on average than those who lead very sedentary lives. They compared the energy output of a hunter-gatherer tribe in Tanzania, the Hadza, to that of adults in the US and Europe and found no difference in their daily energy burn. The researchers concluded that energy burnt by physical activity is offset somewhere else. (5) It makes sense from a survival standpoint, right? We typically have a finite amount of energy and a lot of important processes in the body that require that energy to keep us alive. So it makes sense that the body will compensate for huge changes in our energy dynamics. After all, our body wants to maintain homeostasis.
These points are summarized well in the video below. It's an informative five minutes!
Western society has put a lot of emphasis on energy expenditure as a means of controlling and managing weight. We associate obesity and poor weight management with low physical activity. What we've learned from recent studies is that energy expenditure is largely out of our control. Our bodies continue to adapt to our changing environment and routines to maintain homeostasis. If we want to tackle expanding waistlines we need to look at what is in our control. Energy input; what we eat. Take it from the British Medical Journal, "You cannot outrun a bad diet." (6)
So why isn't this a widespread notion when the data is clear? Consider that every form of consumable information is inundated with commercials and advertisements. It's in the best interest of the food and beverage industry to perpetuate the thought that we can manage poor eating habits with exercise. We can continue to eat too much sugar and too many processed foods if we simply counteract these habits with consistent exercise. As we've just learned, this is not the case. Let's rebrand exercise as a tool to increase our overall health but not one for weight loss.
Cheers,
Countdown to Thanksgiving
The countdown has begun...
And the clock is ticking.
If you’re going to do Plan Z this year, I’m guessing you’ll want to be well into ZReboot for Thanksgiving.
Won’t you?
Plan Z is fast — up to four times faster than “regular” diets. But ZReduction lasts for 50 days. And Thanksgiving happens to fall on November 28th this year.
If you’re like me, you want to relax and enjoy a wonderful Thanksgiving meal without the added stress of worrying about your diet. So let’s run the numbers to see where you can be on Thanksgiving Day.
ZReduction
Diet Days: 1-50 (includes ZBinge)
You Eat: Lean protein, low glycemic fruit and non-starchy veggies
You Avoid: Fats, starches, starchy veggies, sugar & alcohol
If you want to be finished with ZReduction by Thanksgiving, then you need to start by October 9th.
ZReboot
Diet Days: 51-74
You Eat: Protein (any kind), all fruit (except the super sweet stuff), all veggies (except starchy stuff like corn & potatoes), full-fat foods (like real yogurt, nuts and healthy cooking oils), alcohol, and low carb snacks.
You Avoid: High-starch foods, high-carb foods and sugar
Wanna be in ZReboot by Thanksgiving?
Start now and you’ll have plenty of time!
The longer you delay, the fewer food options you’ll have over the holidays. Of course, you can always wait until next year. But why make a resolution to lose weight next year when you already have a plan to get the weight off right now?
Make it easy on yourself and get the dieting out of the way before your relatives gather for Thanksgiving.
The Plan Z staff is hustling to make sure all orders are shipped right away.
Cheers,
Best Food for Kids, Before and After School
When I was a grade-schooler my brother and I would walk home from school each day. He was one grade behind me. It was about a mile from school to the house. If we didn’t get any other exercise at least we got that.
I do know that we went out to play after school but when we got home and dropped our books on the dining room table we had a snack routine that followed immediately after.
Most often I’d do my snacking in the kitchen. I’d go to the pantry and pick up a donut or other pastry my mother had gotten at the bakery. I’d wash that down with a big glass of milk while I watched TV. My shows of choice were to watch Julia Child whip up a dish or I’d watch Graham Kerr, (another famous chef), cook a meal. Little did I know that interest in cooking would carry on into adulthood and become so integral to my life. My brother had different tastes. He would grab a bag of potato chips and a 16 ounce Pepsi and he’d go off to the den to watch his favorite shows.
After that we went out to play with friends until dinner.
I never really worried about my weight until boys came into the picture. At 12 years old I became rather obsessed with diet and food. It didn’t stop me from eating donuts. My overall tactics were to just eat less and less. The education at the time revolved around counting calories. I became really good at that. I bought one of those pocket calorie books they had by the cash register at the grocery store. I memorized it.
Now I know that calorie counting was a waste of time. What I needed was a low carb way of eating. I needed options and I needed to eat the right stuff.
So now when I think of what kids could be eating, potato chips and donuts assuredly don’t hit the list. What I am going to do here is give you ideas for breakfast, lunch and after-school snacks. Your kids deserve tasty, healthy food.
Breakfast
Fruit: First off, don’t give your kid a glass of juice. There’s enough fructose in it to cause real problems. The nation’s preeminent childhood obesity expert, Dr. Robert Lustig of UC San Francisco calls fructose “poison” and he backs up his claims with science. Mother Nature gave you the antidote to the fructose when she invented whole fruit. The antidote is the fiber. Little kids will love a clementine. They are small and peel easily. It will take a kid a lot longer to peel and eat a clementine than it does to down a glass of juice. It’s deliciously sweet and has plenty of vitamin C in one dose.
Eggs: Hard boiled eggs are transportable if you have to rush your kids off to the bus. If they have time to sit and eat, any kind of eggs are good. Cook them any way they like. You can even make Breakfast Quiche Casseroles so you have more than one day of breakfast. They keep in your fridge easily.
Sausages and breakfast meats: There is no cereal that is going to keep a kid full and focused. Protein and fat will. Kids love to pick up a sausage link with their fingers. You can serve them any kind of meat, too. There are plenty of breakfast meats to choose from if they like bacon, Canadian bacon, or ham. But don’t limit yourself to traditional breakfast meats. If your kid wants the leftover chicken from last night, give it to them. Steer clear of sausages packed with sugar. Quality control is important here. Read the label on the box, or better yet, buy them from the butcher. Stay away from processed food as much as possible.
Pancakes: Yep, there are healthy pancakes. When pancakes are made with almond flour they are healthy. You can smash berries and mix them with a bit of Truvia (instead of syrup), or spread them with unsweetened peanut butter. You can find good peanut butter in stores now. Steer away from peanut butter with high fructose corn syrup in it. Again, read the label.
Apples with peanut butter: Slice up an apple and give your kids access to the peanut butter jar. They can take out a big scoop and then dip their apple in it or spread it on the slices. It's plenty of protein to get them through the morning, and it's filling too.
Smoothies: Have a teenager who wants to run out the door? Hand them a smoothie in one of those ‘go cups’ usually reserved for coffee. It will stay cold. The secret is to use full fat Greek yogurt. Steer clear of the huge aisle of flavored yogurt that is all full of sugar. You can sweeten the shake with frozen fruit and Truvia. Just follow the recipe. Little kids love these, too. They think they are getting an ice cream treat. Play that up!
Lunch
Any of the transportable things above can work for lunch. Even the pancakes. They travel well. Who says you can’t have breakfast for lunch? Brunch is good.
Meat rolls: You can go back to your butcher and ask for lunch meat that has been roasted in house. Steer clear of the stuff in the packages hanging on the wall. You want fresh, unprocessed lunch meat. Choose your kid’s favorite slice. Then add a slice of cheese and their favorite spread (mayo, mustard, etc) and roll it up. You can add lettuce, cucumber sticks, you can even add a few pickle spears for fun. They look like little meat cigars. Kids have fun eating them. They transport well in the sealable lunch bags in batches. They can have a few of them. Who says they need bread? Skip it. They can eat their meat rolls with their fingers and have fun.
Salads: Any salad packed in a Tupperware-style container and put in an insulated bag will work.
High protein salads: Think chicken salad, tuna salad, egg salad, ham salad, etc. You can make them with or without mayo. Kids like the crunch of celery. You can add nuts, too. More protein and fat for an afternoon of focus.
Baby meatloaves: Kids love these. They can be eaten cold or reheated in the microwave.
Drinks: NO SODA. Not even diet. Steer clear. Find healthy options. La Croix, for example has come out with a whole line of naturally flavored sparkling waters. They have a ton of flavors. If you get your kid hooked on this stuff they won’t get a sugar buzz. They won’t get a caffeine buzz. They just get a sparkling experience that tastes amazingly like regular soda. Fun kid flavors, too.
This is just a start on the options for lunch.
After School Snacks
Everyone wants to give a kid a snack when they get home from school. One thing I’ll start off saying is if the kids eat more protein at lunch they are not likely to be so ravenous when they get home, like they are when they eat carbohydrate-laden meals. Carbs don’t really fill you up or do much to nourish you, so they wear off and leave you feeling hungry and unsatisfied.
Nuts: A great snack idea to replace chips of any kind. Here’s a pecan mix that’s actually sweet! Leave out the spicy bit if you want a straight sweet snack. If you feel the need to give them something sweet you can use some dried fruit bits. Just don’t load it with fruit. The ratio can be more like 10:1 (10 nuts to one raisin or apricot bit).
Fruit: When you get your kids off of all the sugar you’ll be amazed at how sweet fruit tastes. We are back to the clementine idea. Also plums, peaches and nectarines can be a sweet treat. Just feed them a whole piece of fruit and steer clear of the canned stuff with all the sugar. Berries are a sweet treat that is easy to eat. Steer clear of high glycemic index fruits like grapes, watermelon, pineapple and bananas. If you give them grapes give them one or two. They will taste like gumdrops but they don’t need a whole bunch.
Candy: Yes you can come up with healthy candy. Just serve in moderation. I’m giving you two recipes. If you’re a ‘gourmet cook’ or adventurous in the kitchen you’ll love these. Frozen yogurt bark is fun to eat and super delicious.
My friend Chef Josh offers up this gelee recipe. That’s French for gummie. These are all natural candy with no sugar. They taste sweet nonetheless. Just get a candy mold at the craft or kitchen supply store and you’re set.
Cheese: Kids can snack on cheese cubes. It won’t take a lot of them to fill them up.
Sweet Treats: Investigate low carb baking. The regular white flour we are accustomed to is full of carbohydrates. There are other options. It just takes a little education on how to replace the gluten that holds baked goods together. My favorites so far are coconut flour and almond flour but there are even more options. Just get on the internet and start to learn. It’s just like going back to home economics class. Fun.
Here's a simple recipe to get you started: 3 Ingredient Peanut Butter Cookies. They are oh so yummy.
If your kids want something cold you are in luck. You can make this. It can be made ahead and stored in the fridge for days. It's way better for you than commercial ice cream and has the same kind of decadent feeling in your mouth. You can use it at your next dinner party too! Adults love this stuff! Chocolate French Silk.
One last one: If you have a food processor you can always whip up a batch of what I call Smoosh. It’s just like a frozen snow cone without the paper cone. Kids and adults both love this stuff. Some tell me they are never going back to ice cream after eating this stuff. They get the same satisfaction and no sugar.
I hope this sets you up for the school year. My goal is to see the lives of children changed by changing their eating habits and it starts with those of us who pay for the food.
Cheers,
Strawberry Smoosh
Plan Z Phase: This is a Z2 (ZReduction) recipe.
OMG! Plan Z dieter Natalie out in Maine made a very scary discovery! She discovered I never published the recipe for Strawberry Smoosh! Strawberry Smoosh is my husband's FAVORITE ZReduction dessert. How could I have been so lax? I'm almost ashamed! Here's the recipe for all to enjoy!
Ingredients:
- 20 frozen strawberries of various sizes (you can get unsweetened ones in bags in the grocery store)
- 1 tsp of organic vanilla
- 1 tsp of Truvia (stevia)
- up to one cup of water
Instructions:
This one requires a food processor. I'm afraid unless you have a really strong blender that it would kill it.
Put the berries and the vanilla and Truvia in the blender. Pulse the berries to break them up into small chunks. It will look sort of like red, chunky slush. Open your processor and scrape down the sides. Put the top back on and add a ½ cup of water. Pulse some more to get it softer. Scrape again. Then add the last of the water and continue to blend until it's smooth and moves around the inside of your processor like frozen slush.
Each portion is a half cup. You can eat it right away. It does freeze well in a container. When you take it out of the freezer plan to leave it on the counter for a bit to soften up. Unlike ice cream it will freeze solid and will be a bear to scoop out unless you let it soften some. This never lasts long at my house.
You can use raspberries to do this, too.
I haven't tried blueberry or blackberry yet but I'm confident they would do pretty well too.
Instead of using regular stevia, dieter Michael uses a few drops of the chocolate flavored liquid stevia drops. Yum.
Enjoy!
Cheers,
American Amatriciana
Plan Z Phase: This is a Z3 (ZReboot) recipe.
Amatriciana is an Italian dish. Simple and traditional. I am calling this American Amatriciana because the Italian version is made with guanciale or pancetta. I make mine with good ole’ American bacon. This is one of my husband’s favorite dishes. I hope you love it too.
Servings: Serves 4
Ingredients:
- 2 Tbl of olive oil
- A grate of fresh black pepper
- 1 cup of chopped onion (Vidalia or white)
- 2 tsp of garlic (jar garlic will work)
- ½ tsp of red pepper flakes (or to taste)
- 24 oz jar of spaghetti sauce (no sugar in the ingredients list). The sauce can be plain marinara or for a twist you can choose one with other ingredients like mushrooms, green pepper etc. Here's a helpful article on How to Buy Spaghetti Sauce.
- 8 slices of cooked bacon. I try to buy no nitrate and no nitrite bacon. My favorite way to cook it hands down is oven bacon. The bacon can be cooked while you make the dish or it can be cooked ahead of time.
- 4 cups of cooked spaghetti. (I use capellini - also known as thin spaghetti or angel hair spaghetti). This way I get fewer carbs while feeling like I got a nice portion of noodles. You can also make this with zoodles (zucchini noodles) for the Z3 version.
- ¼ cup of grated parmesan cheese
Instructions:
Put the olive oil in a large sauté pan. Begin to heat it on medium-high.
Add the pepper, onion and garlic. Sauté on medium-high until the onion is loose and cooked. This will only take a few minutes. Add the pepper flakes and the spaghetti sauce. Stir it all together.
Chop your cooked bacon into large dice. Add that to the sauce.
Cook on medium for about 15 minutes to meld the flavors. Stir often.
Serve on top of the noodles or you can stir them into the sauce. Sprinkle parmesan on top.
Enjoy!
Cheers,
How to Buy Spaghetti Sauce
People write to me all the time and they say something like this: “You taught me how to read labels as part of dieting. I had no idea how many products have sugar in them! I now know sugar is everywhere!”
Sugar may not be everywhere, but it sure feels like it sometimes. It’s work to find brands that don’t add sugar.
Take spaghetti sauce for example. Most brands have sugar in them. When Grandma made pasta sauce from scratch, she always added a bit of sugar. Some grandmas added a tablespoon of sugar. Some just a teaspoon. The theory was you needed the sugar to cut the acid in the tomatoes.
Fast forward to now and you’re more than likely to buy your spaghetti sauce at the grocery store than you are to make your own.
“So which one should I buy?”
The answer is simple. The one with no sugar in the ingredients list. Other than that easy concept, the choice is up to you based on what other ingredients you might be interested in that are also in the jar. Some have mushrooms added. Some have extra garlic or even roasted garlic. Still others might have green peppers and onions or even basil. Some are spicy. Some are mild. Reading the front of the jar will pretty much tell you what’s inside except for the sugar. You have to read the ingredients list to check for sugar.
I have my favorites but if it doesn’t have sugar in it, you’re ready to rock. Buy the one on sale. Or buy the one that has the picture of the famous guy on the front whose foundation gives the profits to charity. You choose. There are at least a dozen brands now that don’t have sugar in them. I could not say that 10 years ago. Then there were only one or two. Now you have choices.
Cheers,