Splurge, But Splurge Smart!

One thing I tell people over and over is that a lifestyle change isn't about deprivation; it's about finding new ways of making things work for you. It's just not realistic to say that you'll never eat your favourite foods ever again! And while of course sometimes it's good to have the real thing, for all those other random cravings, we need a good substitute.

That's one of the reasons I write Stomach Rumblings; to help people find alternatives to their favourite foods that we can make fit into the program! If you have a recipe that you'd like to see featured here, please feel free to email me so we can discuss either a guest post or else I can try and tweak your recipe to make it NS friendly!

I think you might be surprised by how closely some of my recipes can hit a craving- you might even find you like some better than the originals!

When I was a little girl growing up, one of my favourite comfort dishes was French onion soup. I remember my mother pulling the hot dishes out of the oven with cheese cascading down the sides. I thought about what is really in the soup, though, and realized with a few tweaks it could be a great flex lunch on Nutrisystem. It's not quite the same as the way my mother made it, but the flavour is still wonderful and I enjoyed every bite. It's well worth enjoying throughout the year... and having a bowl of my mother's at the holidays :)

I looked up several "diet" recipes for French onion soup and noticed that some of them were caramelizing the onions in water. Call me a purist, but calories or no calories, I think that's a terrible way to bring out flavour! We don't need a whole lot of butter, but we do need at least a little bit. Fortunately, the rest of the soup is so low calorie that it fits in just fine.

The other thing to note is what you use for your stock. Since here the flavour of the stock will have a huge impact on the flavour of your soup, you need something that is good quality. You can use whatever works best for you, but make sure you like the taste of what you choose. I prefer to make mine the old fashioned way with beef bones, herbs, and veggie scraps, and then just chill and skim it several times until all the fat is removed, but you can use a carton of stock if you have a brand you like.

French Onion Soup (Flex Meals):

8 cups good quality beef stock (20 calories or fewer per cup)
2lb bag of Vidalia onions, peeled and chopped into rings
1 tbsp. plus 1 tsp. butter
4 slices of sourdough bread or other low glycemic bread (between 80-120 calories and 1g+ of fiber)
4oz low fat Gruyere cheese
thyme, black pepper to taste

Simmer your stock over low heat while you chop the onions. In a deep frying pan, melt the butter. When it's ready, add the onions and cook over medium heat until they start to turn translucent. Turn the heat down to medium low, and stir frequently so the onions don't stick to the pan, for about 30 minutes. Caramelizing onions really brings out the flavour in this dish so it's worth investing the time! If you start to see brown spots, splash just a little of the beef broth into the pan and use it to deglaze the brown bits. Add your thyme and black pepper.

When the onions are nicely browned and reduced in size, add them to your stock pot and turn up the heat to medium. Finely grate the Gruyere cheese. Place the 4 slices of bread onto a baking tray and sprinkle with the cheese. Bake until the cheese is nicely melted.

Portion the soup into four bowls, and place a slice of the toasted bread into each bowl. Serve warm and enjoy!

I like to eat this soup with a bowl of "Caesar" salad so it feels like lunch at a restaurant. I just shred romaine lettuce and use Kraft Light Caesar dressing at 30 calories per tablespoon. I don't really care for croutons anyway, but if you miss them, then just use lighter bread like the Sara Lee Delights for your French Onion soup and toast the second slice to make up your SmartCarb with seasoning and make your own croutons for your salad! It's an easy swap.

The onion soup itself counts as free veggies plus an extra for the butter, the bread is your SmartCarb, and the cheese is your Powerfuel. This makes a deliciously decadent light lunch! It's definitely worth the time investment.

The Most Important Step

If someone asked you what the most important step is when achieving a goal, what would you say? I think that most people's default answer would be the first one. That's when you gear up and decide to make a change, right? Or maybe a few would answer the last one, since that's when you actually achieve your goal. Hold that thought for a few minutes and consider your own response.

So as at least some of you know, I have a chronic illness and some physical health conditions that make it very difficult for me to exercise regularly. Nutrisystem recommends that we all get 30 minutes of activity daily, and that's built into our calorie allotment already (but you do not remove food if you don't exercise- make sure you know that!).

I try to go for a walk at least three times a week if I can, but over the last few weeks it's been difficult to do even that. Today, I woke up and had a little more energy, but it's nearly 30 degrees outside plus humidity- not exactly the best weather for a walk. Then I couldn't find my running shoes. But, I was determined to go out today.

And I did! It wasn't easy and I was exhausted when I made it back home, but every step felt like a tiny victory.

Making that first step to lose weight isn't easy. All of us can let a few pounds creep on over time, but if you've gotten seriously overweight there is nearly always some kind of emotional complication that is making it harder for us to get started at getting healthier. So if you've made that decision to start your weight loss journey, be proud of yourself; don't wait for that last step to decide you should be happy with your accomplishments.

Am I in that camp of thinking the first step is the most important? No. It doesn't matter if you are walking up a gentle slope or if you're starting to climb Mount Everest, if you only take one step and then stop, you will never get anywhere. The first step is a great start- but the most important step? It's always the next one.

Weight loss isn't a finite journey, where we make the decision once and then it's over. If that was true, people would never regain the weight. And with the five year statistics for weight loss at a dismal 5% of dieters actually keeping the weight off, it's important to remember that this choice to get our bodies healthy is a choice we are going to have to make every single day, every single meal. Not that we still can't mindfully enjoy ourselves, but always keeping that ultimate goal in mind so getting right back on the plan after our deviations.

Don't expect yourself to suddenly hate all your old favourite fattening foods, or to jump off that couch and immediately run a marathon. The pounds won't melt off that quickly either, if you're losing weight in a healthy way. But be proud of yourself for every little accomplishment along the way. My walk today is nothing compared to some people's exercise routines; I couldn't jog or run, and I was only out for half an hour. But that's 30 minutes of exercise I wouldn't have had otherwise.

So far today I have walked 5,183 steps, and I'm proud of every single one of them. But the most important step? Always the next one. Keep going- you got this!

Freebie Alert!

Hey everyone, don't forget to add the promo code SURPRISE to your auto delivery to get a free cutting board from Nutrisystem! It is valid as long as you have any item added in your a la carte section of your auto delivery- even a free bonus item from Numi! You do not need to add the cutting board to your order, just type in the promo code and it will automatically be added free!

If you are new and trying to decide which plan to purchase and from where, it can be confusing. Nutrisystem has many different plans offering different meals, more or fewer days, with and without shakes. They also offer Advantage, a plan for buying a la carte. You can also buy plans from QVC or Groupon. So how do you know which is the best choice for you?

First of all, I don't recommend the Nutrisystem Advantage plan in most circumstances. First of all, you spend $49.99 up front for six months, and all you get in return is free shipping on anything as well as a minimum 25% discount (unless the promotion they are currently offering is better). While that works if you're planning to have no plan at all and simply order a la carte, you'd have to be spending at least $49.99 on shipping to make it worthwhile, and you always get free shipping on frozen anyway if you order $75 or more. To me, it doesn't seem like a good value. Remember that you can add a la carte items to your auto delivery and always receive free shipping on both shelf stable and frozen foods, as well as a 20% discount off the items. This is the reason why I think the Advantage plan isn't the best purchase.Remember, you don't even need a plan to order a la carte if you don't want to, and you will still be able to use Numi, take advantage of any sales, and get free shipping on $75 or more of frozen food.

I think the best of both worlds is to have an auto delivery order and mostly put your shelf stable items and the items that tend not to be discounted (like the buttermilk waffles, ice cream sandwich, hamburger, and chicken sandwich), and then stock up on frozen when the a la carte sale gets to 50% off. And then of course, use your gift certificates from Costco and save even more! Remember you can delay your auto delivery up to three months every single order, so just because you're flexing and don't need a monthly delivery doesn't mean you necessarily should cancel; you'll have to break down the numbers on what you want to buy and see what works best.

Don't forget that if you are currently paying more than these prices for your program, that you can absolutely cancel with Nutrisystem and sign up again with a different email address as a new customer, and get all the new customer discounts and freebies! Don't pay more than you have to! This program looks expensive up front, but with all the tips and tricks available, you can really get your costs down so that you can put your health first.

The best price currently is:

Basic Women's $199 (shelf stable only, Chef's Choice- they choose your meals)
Basic Men's $239

Core Women's $239 (shelf stable only, you choose your own meals)
Core Men's $269

Uniquely Yours Women's $239 (access to the full menu, both frozen and shelf stable, you choose your own meals)
Uniquely Yours Men's $279

Uniquely Yours Plus Women's $299 (same as the Uniquely Yours program plus 28 servings of shakes, which are regular price $79.99 a la carte)
Uniquely Yours Plus Men's $329

If you are paying more than this price, call Nutrisystem and cancel! Don't let them fob you off with a one time $50 credit because you can save a lot more than that. Why pay more than you have to? Then sign up again using the hidden sales link here to save $60 off the lowest price your first month plus another $54 in free items plus the free 7 days of shakes, then save $50 off your second month, and continue on locked into the lowest price as long as you stay on program.

The only difference in what you are shipped from Nutrisystem between the Men's and the Women's plans, is that men get one additional Nutrisystem snack daily. Women can choose to order this plan if they want the extra NS snacks because it's cost effective, just remember to follow your correct plan on Numi! Men can also choose to order the women's program if they prefer to flex that extra snack daily instead of eating two NS snacks- it's entirely your choice as long as you follow the plan that is correct for you on Numi, since the written materials they send will be for the plan you order. All Nutrisystem snacks count as 1 Powerfuel + 1 SmartCarb (except the sweet and tangy meat stick which is only a Powerfuel), so it's okay to use extra Nutrisystem snacks any time you have to flex those portions, or conversely to flex 1 Powerfuel + 1 SmartCarb when you are told to eat a NS snack.

If you change your plan at any point, then you are no longer price protected. So if you start with Plus and decide you hate the shakes, you may not be eligible for the discounted price for the standard Uniquely Yours Program. I would always recommend starting with the regular plan since they offer you a month of shakes for half price, $39.99 on your first order anyway. Try them and see if you like them- there are often sales where you can purchase them for less a la carte anyway.

So if you stock up on Costco gift cards when they are on sale for $55.99, your first month of Uniquely Yours directly from Nutrisystem will only cost you $103.40! Even when they're not on sale you can still save 20% off. Either way, it's less than ordering through either QVC or Groupon, and you get to choose your food as well as have frozen food, which you can't do unless you order from Nutrisystem.

Feel free to share your money saving tips in the comments!

Eggs: Not Just For Breakfast

While eggs are delicious, I think it's easy to stay locked into the idea that they make a great breakfast without remembering how yummy they can be for lunch or afternoon snack as well! I made this recipe for my afternoon snack today, and had to make a second batch since little fingers made them disappear. These will be popular with the whole family and definitely don't taste like diet food.

Mexican food is so tasty and delicious, but unless you're careful with your choices the calorie and fat count can really get ratcheted up. Using your air fryer will still make these taquitos crispy and delicious as well as guilt free!

Egg Taquitos (Flex Meal):

2 hard boiled eggs, coarsely chopped
1/4 cup shredded cooked chicken
1 tbsp fat free mayonnaise
1 tsp taco seasoning
1/4 cup low fat shredded Cheddar cheese
4 small Carb Balance Mission Tortillas (or any substitute at 50 calories' each and at least 1g fiber)
salsa for dipping

Preheat your air fryer to 425 degrees. In a bowl, combine the eggs, chicken, mayonnaise, and seasoning. Mix in the cheese. Lay the tortillas out on a work surface. Fill each tortilla (approximately 2 tbsp of filling in each tortilla) and roll them tightly into a cylinder. Place each roll seam side down in the air fryer tray, not touching the others. Spray the taquitos with butter spray.

Bake for approximately 5-6 minutes or until edges start to brown and tortillas are crispy. Cut in half and serve immediately with salsa. Makes 2 servings.

This recipe has 240 calories, 8g of fat, 24g of carbohydrates, 18g fiber, and 17g of protein. This makes it a perfect and decadent flex lunch or afternoon snack, since it counts as 1 Powerfuel & 1 SmartCarb. The salsa is a free food, so enjoy!

New Take on Quiche

Breakfast is one of the easiest meals to flex, because lots of our favourite breakfast foods fall into the Nutrisystem requirements. And one of the easiest ways to get in that required protein is by eating eggs. While I enjoy the quick and easy standby of scrambling them, sometimes it's nice to have something that feels a little more special.

If you're looking for a unique recipe for a fancy brunch, I think you'll find that this meal is not only loaded with nutrients, but also tastes wonderful. And it's a great way to get those veggies in, too!

Russian Breakfast Squares (Flex Meals):

1 red onion, chopped
2 cloves garlic, minced
1 tbsp. olive oil
1/2 lb kale, trimmed of tough ends and ribs, coarsely chopped (approximately 4 cups)
8 eggs
1/4 cup fresh dill, chopped
1/2 tsp ground mustard
1/4 tsp salt
1/4 tsp black pepper
1 cup grated light Swiss or Gouda cheese
5 oz smoked salmon, chopped into 1 inch pieces
1/4 cup whole wheat breadcrumbs

Preheat oven to 350 degrees. Spray an 11x17 pan lightly with cooking spray. In a deep pan, saute the onion for about 3 minutes or until softened. Add garlic and saute for 1 minute. Stir in kale and cover the pan, stirring occasionally for about 5 minutes, until the kale is wilted.

While the kale is cooking, beat the eggs well in a mixing bowl, and stir in the dill, mustard, salt, pepper, and cheese. Stir the egg mixture into the vegetables, and add the salmon and breadcrumbs. Mix well.

Pour into prepared baking dish, and bake for 30 to 35 minutes or until eggs are set and the edges are browning. Cut into 6 squares and serve warm. If desired, top with 1 tbsp. FF sour cream and sprinkle with a little more dill.

This recipe makes 6 servings. Each serving has 220 calories, 11g of fat, 10g carbohydrates, 2g fiber, and 20g of protein. That means it fits perfectly into the stats for either a flex breakfast (entrée only) or else as a light lunch or even your afternoon snack. Count this as 1 Powerfuel + 1 SmartCarb (+ 1 extra if you add the sour cream). Remember if you use it for breakfast, that you'd still have to have any add ins on your plan!

Egg Week!

I really love foods that are not only low glycemic, but also versatile. Part of staying on track is keeping your meals interesting so that you don't get bored, so when you have great choices that can be made so many different ways, you have many more options!

I've already written recently about mushrooms, and there are lots of vegetables that work in that way, but today's post is devoted to the humble egg. Eggs are a nutritional powerhouse, with only 70 calories and 5g of protein in one large egg. If you buy medium eggs, you can have two and count them as one Powerfuel! I always keep eggs in my fridge staples because they're so useful.

So this week at Stomach Rumblings, we're going to focus on easy and delicious recipes involving eggs. What are some of your favourites?

Today's recipe is perfect for your morning snack. It's light and cool in this hot summer weather, and has plenty of protein to kick those hunger pangs!

Layered Egg Salad (Powerfuel, Flex Meals):

1 cup shredded lettuce mix
1/3 cup sweet bell pepper, diced
1/3 cup mushrooms, thinly sliced
1/3 cup celery, thinly sliced
1/3 cup red onion, diced
2 tbsp. fat free mayonnaise (up to 35 calories' total)
1 large hard boiled egg, peeled and chopped, sprinkled with black pepper
1/4 cup fat free shredded cheese
1 tbsp. bacon bits (optional)
1 tsp Ranch seasoning (optional)

If you like the look of layered salads, grab yourself a clean mason jar. Otherwise, a glass bowl will work just fine. Place half the lettuce in the bottom of the jar or bowl, and add a layer each of half of the bell pepper, mushrooms, onion, and celery. Spread 1 tbsp. mayonnaise over the vegetables. If desired, sprinkle 1/2 tsp Ranch seasoning over the mayonnaise. Add half of the egg, cheese, and bacon bits if you're using them, then repeat the vegetables, mayonnaise, and the rest of the egg and cheese. For best results, chill for 24 hours.

A traditionalist will choose iceberg lettuce for this recipe, but I admit to being partial to spring mix myself. I also prefer cremini mushrooms, but you can use just about any kind you like. While it's still cold vegetables, I find this to be a more interesting take on the basic salad and of course we've got lots of protein.

Count this as 1 Powerfuel (70 calorie egg, 45 calories shredded cheese), 2 servings of vegetables, and 1 Extra (the mayonnaise). If you use bacon bits, that's an additional extra. The Ranch dry seasoning is a free food.