once more to the beach

Of course, I meant that sarcastically.

I’m leaving posts from about 14 months ago up as a reminder. I’ve gained much too much. I have (as always) excuses — reasons! I’ve been unwell all year, and not exercising. It’s that more than overeating that’s respondible, I think. But I haven’t been South Beach eating, and that will start today.


(From Kalyn’s Kitchen — link at right)

Basic Breakfast Casserole Recipe for 7X11 or 8X8 Casserole Dish:
(4-6 servings – 
This is the size I make most often now and cook it in my toaster oven.)
10 eggs
1 tsp. Spike Seasoning (or any spice mix you like on eggs)
salt and pepper to taste (I rarely use salt)
1-2 T sliced green onion
1 cup diced ham, Canadian bacon, turkey sausage, or other meat of your choice (precooked)
1 cup grated low fat cheese
4 oz. cottage cheese, rinsed so whole curds remain (completely optional)
8 oz. sauteed mushrooms, red pepper, broccoli, zucchini, or other veggies


Bake at 375 for 20-25 minutes

phase one

Posted on: June 16, 2013

  • In: journal
  • Comments Off on phase one


I tried to restart after school let out, and was hit with what I’m calling “detox” from the past three years. I’ve gained 6 pounds in three weeks! (and not from overeating) I’m going to the doctor’s tomorrow for a variety of ills, but wanted to restart. Again.

I’m going shopping this afternoon. This week’s plan:

Breakfast – Atkins shake (because of the potassium. I may switch to bacon and eggs on Tuesday, saving the shake for a snack)

Lunch – hamburger, chicken salad, leftover meatball casserole

Dinner – salmon patties, meatball casserole

What’s missing?  VEGETABLES!!!

The hamburger will be cooked with mushrooms and onions, plus side salad.
Chicken salad – on 2 cups of lettuce
meatball casserole — wth a side of zukes
salmon patties, asparagus

I must have at least ONE cup of vegetables at every meal, working to TWO.

  • In: goals
  • Comments Off on why I’m doing this

I’ve been planning to do this for some weeks. The first time I did South Beach (very successfully for two weeks) was because of a health scare. I had had several bouts of cellulitis and my doctors were screaming at me that it was caused by improper nutrition. Or bad luck, as one said (and, luckily, I had bad luck and not heart disease or diabeses). As soon as I learned I wasn’t ill, I went back to chocolate and grilled cheese sandwiches.

Read the rest of this entry »


Posted on: March 16, 2013

  • In: musings
  • Comments Off on prestart

We’re on spring break, and I’m going to use these next nine days to get a good start on  South Beach. I can’t start today because I just got home from shopping, so had an off-plan (but not by much) breakfast and lunch. For dinner, I’ll also eat up food that’s not on plan — pan fried Italian sausage with winter squash and spinach.

I’ve done South Beach before, know it works and believe in it. It’s such a change from the way I’ve eaten for the last 15 years, though, that I’ve had a great deal of trouble making the change. I’ve read a few “success stories” this year from people who have retired, several of them teachers or high school principals, who had exactly the same issues I’m having — too heavy a schedule to handle. I will be retiring in June (yay!) but don’t want to wait until then. I hope, if I start now, I’ll be down 20 pounds by my last day. That’s my goal.

This first week, I’ll be able to cook, and plan on making a different dinner each night so that I can have things to freeze. I’m using the first South Beach Diet book, because the meals are more simple. Also, I don’t want to start with beans. I’ll add them as starches when I get to Phase 2. I do not plan to add back white bread or sugar, and I’ll avoid grains as much as possible. I think I’m one of the carb sensitive ones.

I bought chicken, sirloin seaks, lots of salad, asparagus, mushrooms, spinach, green and orange peppers, a vegetable mix, broccoli — it seems as though there’s more. Anyway, my refrigerator is very green.


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