One 9″ pie crust (store bought or homemade–I used store bought because I was in a hurry.) 1 large head of broccoli, cut into bite-sied chunks 1 whole egg 3 egg whites Spices/Herbs (I used 1 tsp Penzey’s Sunny Paris. You can use the herbs of your preference.) 2 ounces shredded cheddar cheese
Preheat oven to 375.
If frozen, thaw the broccoli. If fresh, chop as directed and microwave until hot, but not soft (5 minutes.)
Spray 9″ pie tin with cooking spray. Place pie crust inside.
Whisk egg and egg white.
Drain excess water off broccoli, and place in pie shell. Sprinkle herbs over.
Sprinkle half the cheese over broccoli.
Pour egg evenly. Top with remaining cheese.
Bake 35-40 minutes.
Nutritional data:
Calories: 213
Fat: 12.8g
Sat fat: 3.8g
Chol: 40.2mg
Sodium: 248.9mg
Carbs: 16.3g
Fiber: 1.4g
Protein: 7g
Note: this recipe makes a small quiche. The egg filling is not deep. If you want this to be more substantial, double the egg and egg whites. Keep the broccoli and cheese the same.
You can also vary the ingredients. You can use different vegetable, or add meats. Use all whole eggs if you want. Your options are only limited by your imagination and the ingredients in your fridge and pantry.
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Note: the link to Penzy’s is NOT an affiliate link. Affiliate links will earn me a small commission when readers purchase something. Not all links are affiliate links. Many are placed here only to make your cooking easier. When you do click on and buy an item from an affiliante link it does not change your cost at all, but it will help me continue to provide recipes and advice here and in my podcast Make Your Someday Today.
Welcome to a milestone! This is EPISODE 50! Wow! I am honored that you listen to my guests and me. The fact that I have been doing this since April 9 and still have an increasing listenership, I experience a feeling of unreality almost every day.
Thank you. Thank you for listening to me and my guests. And thank you for reading these notes. I hope you find something useful in every episode. and I hope that you visit my guests’–no, my FRIEND’S–pages and products. They work hard to help everyone else, as do I. You do the same. My fervent hope is that everyone in this circle of success–you, my guests, and me–enjoy growth and benefit from my work here.
10. Ani Alexander: Be yourself!
Ani Alexander
Ani was my guest on Episode 38. Ani is (as of today) the only podcaster based in Armenia. As such, she is the “Number One Armenian Podcast for 2014!” Her podcast, Write 2B Read is a great show, if you are interested in the art of writing, and especially if you have ever considered writing a book.
Alastair McDermott and Anne-Marie, on their cycle around Ireland.
Alastair was my guest on Episode 40. He is an engineer at heart, but he is also able to talk to people, to help people see their options and to take action!
Earlier this year, he, his girlfriend Anne-Marie and over 2-3000 other riders hopped on their bicycles and rode around Ireland, in a “Cycle Against Suicide” ride. He rode it, without prior training. Are you this committed to an idea? Could you do this?
I LOVE listening to the Skeptoid podcast and have listened to every episode, all 432 of them. As a Registered Nurse–and a self-admitted science nerd–I love that Skeptoid produces a weekly show that investigate commonly held beliefs and then subjects them to scientific scrutiny. Even better, Skeptoid.com provides a complete transcript and a list of references of the evidence used in the show. He doesn’t just say “This is X” but rather “This is X, and here is the evidence supporting that statement, along with contradicting evidence.” And then he lists the references. It is a 100% listener-funded show. No sponsors, no affiliate links (which is something that I do here, to be honest) and no other marketing. I am a sponsor of the show, because I believe that he provides value and a good service, even if sometimes his evidence runs contrary to my beliefs. That is okay! You can follow Brian on Twitter @BrianDunning and join his Facebook group here.
7. Brad Stillmank: Keep at it!
Brad was my guest in Episode 42. He is a homebrewer who is living the dream of most of us (yes, I brew beer, too.) He just opened the largest volume brewery in Green Bay (at this time–another brewery is building a plant that is a little larger.) If you live in Wisconsin, you can find his beer in the Green Bay/Fox River Valley area, as well as in Milwaukee locations. If anyone comes to Green Bay from out ot state and sends me an email before they arrive in Green Bay, I will take them to Stillmank Brewing Company and buy them a beer!
His Perky Porter, a coffee porter, is killer good! Follow the growth of Stillmanke Brewing Company on Twitter @wiscodiscobeer and @StillmankBeer
6. Berni Xiong: Show up and do good work!
I met Berni Xiong (pronounced SHUNG) through an interview on Meron Bareket’s Inspriring Innovation podcast. After listening to her, I knew taht I needed to talk to her for my show, and that is what happened on Episode 16, on May 26. But here is the “Twilight Zone”-ish part: Berni grew up in Green Bay, Wisconsin, which is where I live, and went to the high school where my wife Tammy was teaching. And when we interviewed, I was in Green Bay, Wisconsin and she was in Milwaukee, Wisconsin, aout 100 miles away. Very small world. But the truly crazy thing is that what brought us together–two people who at one point lived less than 4 miles from each other, and now only 100 miles separated, were brought together by a mutual friend who lives over 6000 miles away.
Berni hosts a great entrepreneurial show called the Shut Up Show. Do you want to make that first scary step to personal success….but are hesitating? Berni will help you make that first, biggest step, and then she will keep you moving. Her book, Year of the Brave Bear, is a powerful and honest look into her history and soul. If you think you had it rough growing up–and you probably did–read Berni’s story to find your inner “brave bear”!
You can follow Berni on Twitter @BerniXiong
5. John Lee Dumas: Persevere!
John is always on fire!
John Lee Dumas joined me on MYST for Episode 36 I have to admit, interviewing the creator and host of Entrepreneur on Fire, the iTunes Podcast of the Year 2013, could have been very intimidating. Instead, it was like talking to an old friend. I listen to his show all the time, and talking to him was easy! If you are in business, want to be in business, or simply want to be successful at anything you try, you need this podcast.
John also teaches how to create a podcast (as does Meron, below.) I haven’t joined John’s Podcaster’s Paradise, but I know that it is a quality program.
Julie and her boyfriend Meron Bareket, live in Lake Galilee, Israel. I interviewed her for Episode 14, which was published on May 19, well before the fighting began between Hamas and Israel. Julie has not one, but TWO podcasts. Both are incredible and if you ever have thought “I wish I had just a few more minutes each day”, then you NEED both of these podcasts!, The Time Hackers and Time Hackers, HERO Edition!
4. Kelly Bucheger: Honest self-appraisal and appropriate corrective actions
Kelly, practicing his art.
I have know Kelly, his sister Sharyn, and his parents since the later 1970’s. When Kelly and I connected for this interview, we talked for more than 90 minutes. He is a foodie like me, and I enjoy mildly tormenting–well, he might consider the torment to be pushing the bounaries of the Geneva Conventions–him with pictures of the food I make, which I post on my food blog. His show was Episode 28, on July 7.
You can listen to more of Kelly’s music on his CD, House of Relics. He has a blog, Harder Bop and you can see him perform in the Buffalo, New York area.
2. Whitney Klinkner: Be kind, whenever possible.
Whitney Klinkner
I am a Forum Moderator for LoseIt since early 2013, and have worked with Whitney through email since then. The interview was our first “meeting” and she was everything that I expected. Her interview was on Episode 12. If you are like me and need to lose weight, and have decided that NOW is the time you will finally succeed, here is LoseIt! It is the most important tool I found to be successful in my weight loss journey.
Meron was my first interview, and it aired on Episode 3. Think about it. I have listened to his show for a long time, and learned from him–his ability to connect with his guest and his listeners, his relaxed approach, his careful preparation. Can you imagine how nervous I felt????
Meron’s podcast, Inspiring Innovation is important if you own a business, want to start a business, or simply want to better understand the world on entrepreneurship. Meron interviews leading entrepreneurs in a relaxed, easy-going interview style that makes it seem as if we are eavesdropping on a converstation between two friends. You WILL learn valuable information here!
If you are thinking of starting a podcast, here is a FREE Podcast Starter Kit that will get you up and running. This is the same information that allowed me to launch this show!
Note: Some links in these show notes are affiliate links. That means if you click on the link and then purchase something offered, I will receive a small commission. This does not increase your cost, but it does help subsidize this show. My podcast is created with enthusiasm, energy and excitement, but it is also create with a monthly cost. When you buy something from an affiliate link, you will help me keep this show running. I am at 50 episodes right now. I hope that you are still listening at 100….and then at 500!
Music composed and performed by Jason Shaw, courtesy of Audionautix.com
Voiceover courtesy of Matt Young. Matt is a professional voiceover artist. If you have any need of voiceover work, for your podcast, radio spot, or whatever, you can reach Matt by a variety of methods.
I do. I really enjoy the process of putting my thoughts on paper. It helps me get organized (because often I experience rambling, stream-of-conscious thoughts, sort of ADD and …oh, look at that squirrel outside!)
(Joke.)
Seriously, I do enjoy the writing process. It is simultaneously energizing and relaxing.
But.
It takes time. Food posts are relatively easy. I take a picture and pair it to my already recorded recipe and BOOM! A new post.
Writing a thoughtful post takes more time. And since I never know how long my post will be, or even the exact topics my post will cover, writing tends to consume a lot of time.
So, I am asking for help.
Are you a blogger, one who writes about topics that you see here? Food, motivation, inspiration, and the frustrations of daily life?
If yes, would you like the chance to be a guest blogger here? Depending on the response to this proposal, I might need a guest blogger once a month or once a week. I just don’t know. The blog posts would be cross-promoted to my podcast, as well as my Twitter and Facebook.
If you are interested, send me a message to my email Trevor@MakeYourSomedayToday.com If you know someone who might be interested, send them a link to this blog post or just tell them.
There won’t be any cash involved, but you will earn my happiness and respect, and I will spread the word of your message as far as I can.
Grilled Pork Roast with Port/Vidalia/Fig Sauce Serves 4
Recipe for the sauce: 1 tablespoon coconut oil 1 large Vidalia onion, sliced thinly, then quartered 1 tablespoon flour (any type) 1 cup port wine 4 figs, stems removed and halved
Preheat a non-stick skillet over med-high heat.
Add the coconut oil. (You can use any type of oil, but caramelized onions made with coconut oil creates a delicious flavor combination.)
When the oil begins to shimmer, add the onion, and turn heat down to medium. Season the onions with a bit of black pepper.
Let the onions slowly caramelize. This will take 20-25 minutes. Don’t rush it. Cooking them fast will fry them crispy. The idea here is to make them convert their sugars into caramel and break down all the cell stucture. They will end up incredibly fragrant and soft.
When the onions are fully caramelized, sprinkle the flour over them and stir to combine.
Increase the heat to medium-high.
Slowly pour the port into the onions, whisking constantly.
When the sauce coats the back of a spoon, lay the figs in the sauce and let them get warm.
Serve over sliced pork.
Fig season is relatively short. Enjoy them while you can find them.
Nutritional data for 2 tablespoons sauce and 2 fig halves.:
Calories: 133
Fat: 3.7g
Sat fat: 3.1g
Chol: 0g
Sodium: 4.5mg
Carbs: 14.9g
Fiber: 2.1g
Protein: 0.9g
Tips for roasting a pork half loin on a grill: When cooking a pork half loin on the grill, I like to season it with something good, like Penzey’s Bavarian Style seasoning.
I also do not place the roast directly on the grate, but I also do not use a pan. I want the heat to directly roast the meat, without it sticking to the grill. My solution is to take a handful of herbs from my garden (usually a few rosemary branches and make some basil boughs) and place those on the grill, and then the roast on top. The herbs will mostly burn (eventually) but they will infuse the meat with their gentle flavors.
You may be wondering what is sticking out of the top of the roast. That is my secret weapon for grilling food that is fully cooked, but still moist. That is a Taylor Digital Cooking Thermometer/Timer. You set the desired tempurature of doneness (145F for pork roasts), and then you can let it go. It has an alarm that sounds when the temp is reached.
When your roast hits 145F, remove it from the grill, tent it with some aluminum foil and let it rest for 5-10 minutes before cutting it.
That knife you see is a very nice knife, an 8 inch chef’s knife, that I bought at IKEA. You can get a similar knife from Amazon. The patterns in the blade is called Damascus steel, and is made be repeated heating in forge, hammering flat, folding over and then repeating if many times. There are master knifemakers who still make them in that method, each knife taking more than a day to craft. Those knives sell for $200-400 per INCH of blade! I paid less than $50 for mine, and the knife that I show you in the Amazon link is $111.00. A Damascus blade tends to keep it’s edge longer, and I just love mine.
My dream is to own one of those handmade works of kitchen cutlery art. It will happen!
—————- Note: the links to Amazon are an affiliate links. That means if you click on those and buy one something, I will receive a small commission. It does not change your cost at all, but it will help me continue to provide recipes and advice here and in my podcast Make Your Someday Today.
1/2 cup sweet Marsala 1 cinnamon stick 3 black peppercorns 1 tablespoon honey 6 Figs, stems removed and halved Walnut halves for garnish
Combine first four ingredients in a medium saucepan.
Bring to a boil. Cook 7 minutes or until syrupy.
Add figs. Cook another minute, or until thoroughly heated.
Nutritional data (2 fig halves and approximately 1 tablespoon sauce) Calories: 64 Fat: 0.2g Sat fat: 0g Chol: 0mg Sodium: 1.4mg Carbs: 13g Fiber: 1.5g Protein: 0.4g
Don’t forget to listen to my podcast, Make Your Someday Today! It is a motivational podcast, featuring interviews with musicians, athletes, artists, entrepreneurs and weight loss success stories from around the world. I also answer listener questions, and beginning with Episode 49, I give my “Recipe of the Week!”
If you go to the website http://makeyoursomedaytoday.com/ and click on the yellow VARSITY SQUAD button, you can join the Varsity Squad of listeners, who receive advance notice and huge discounts on future events and products.
Tony Sherman’s son said the quote that opened this Trevitorial, and it is important: “It’s my fault, because if it’s my fault, I own it and it gives me the power to change it. If it’s their fault, I have to wait for them to do something. I always make it my fault.” That is a powerful concept which will define your internal strength and demonstrate your personal honor and self-confidence.
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We didn’t have a Speakpipe message this week, but I did receive this email message. (I removed identifying names and labels for privacy.) Her email is this:
Coach T: “Why are those last 10-15 lbs the hardest to lose?” My weight is on the higher range of “normal” but I’d like to be in the center of “normal” and I’ve tried everything from low carb diets to food combining approaches. Nothing seems to work. My age is also 51 and I’m perimenopausal. Any ideas for me? Beth from Green Bay.
My eight (yes, eight!) tips are detailed in the show, but can be summarized:
Slow down–try to lose slower
Eat the right amount of food
Move more
Remove one commonly eaten food from your diet for 28 days
Stop eating in restaurants/cook at home
Limit your sodium to 1500mg a day
Stop eating lowfat/no fat foods
Start building muscle with moderate weight training
I swear by Lose It! It is the first time I was able to lose weight, and more importantly, keep it off! Get Lose It! Premium because it works.
There are many activity trackers and heart rate monitors that are on the market. They all have their separate advantages and disadvantages. I really recommend that you use something to give you an accurate measurement of your daily activity. You’re just steps away from better fitness. Try Fitbit now.
My recipe blog is here and had 150+ recipes, with detailed step by step instructions and pictures that I took in my kitchen. In doing that blog, I discovered that food photographers are incredible artists.
And don’t forget, sign up for the Varsity Squad. When I send you the welcome email, respond with your mailing address and the first three V.S. members who send me their mailing address will receive a single serving packet of Nocciolata Hazelnut Spread!
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Music composed and performed by Jason Shaw, courtesy of Audionautix.com
Voiceover courtesy of Matt Young. Matt is a professional voiceover artist. If you have any need of voiceover work, for your podcast, radio spot, or whatever, you can reach Matt by a variety of methods.
Some links within these show notes may be Affiliate links, meaning that I may receive a small commission when readers click on them and then purchase something. This does not increase your cost at all, but it does help me cover some of the cost associated with this podcast. Thanks!
BLT Pasta Salad Serves Approximately 16 (one cup portions)
1 pound shell pasta 8 slices of thick-cut bacon (ideally, low sodium) 1 pound cherry tomatoes, halved (or quartered) 2-3 cloves garlic, minced 5 ounces fresh arugala 1 bunch green onions, sliced, greens and whites
Bring a large kettle to a boil. Salt the water. When boiling, add the pasta and cook until “al dente”, 8-10 minutes.
While the pasta boils, fry bacon until crispy. Chop and set aside.
Pour off all but 2 tablespoons bacon grease.
Return the skilletto stove over medium heat. Add the garlic and tomatoes, and cook over medium-high heat until the tomatoes begin to soften (2 minutes.)
Drain the pasta, saving 2 cups of the pasta water.
Return the hot pasta back to the kettle.
Add the arugala and stir gently.
Add the tomatoes and garlic, the green onion and one cup of the reserved water. Stir to mix.
Top with bacon, and more pasta water if you think it needs it.
You can increase the health benefits by using a high fiber pasta, but Tammy and I don’t eat pasta that often and we simply prefer the “regular” white pasta.
Don’t forget to listen to my podcast, Make Your Someday Today! It is a motivational and weight loss podcast, featuring interviews with musicians, athletes, artists, entrepreneurs and weight loss success stories from around the world. I also answer listener questions, and beginning with Episode 49, I give my “Recipe of the Week!”
Pan Seared Chicken, Roasted with Cherry Tomatoes and Olives Serves 6
1 tablespoon olive oil 6 chicken thighs, skin-on, but excess trimmed 2-4 cloves garlic, thinly sliced 1/4 onion, diced 1-2 pounds cherry (or grape) tomatoes, halved 1/4 cup Kalamata olives, halved 1/4 cup green olives, halved. (I used Mezzetta Garlic Stuffed Olives) Herbs of your choice (I used Penzey’s Tuscan Sunset.) 2 ounces Marsala wine (optional)
Preheat oven to 450F. Using a 12 inch, oven-safe skillet, preheat over medium high. Add the oil. Season the chicken, both sides, with your spices, and salt/pepper if desired. When the oil begins to shimmer, carefully lay the chicken in the skillet, skin-side down. Let the the skin get browned. Do not turn them, or even move them to get the best results. This will take 6-7 minutes. While the chicken thighs sear and brown, slice the garlic, dice the onion, and halve the tomatoes and olives. After 6-7 minutes, remove the chicken to a plate and set aside.
With all cooking juices still in the skillet, add the garlic and onion, then the tomatoes and olives.
Carefully return the chicken to skillet, skin side up.
Pour the wine into the skillet (if you are using this.) Place skillet in oven, uncovered, for 30 minutes, or when the internal temperature of the chicken is 165F. Remove from the oven and let rest for 5 minutes before serving.
Nutritional data for one thigh and 1/6 of the tomato/olives: Calories: 286 Fat: 11.8g Sat fat: 1.5g Chol: 65mg Sodium: 356.2mg Carbs: 22.3g Fiber: 2.9g Protein: 26g
You could certainly serve this on a pasta, such as angel hair or linguini.
Don’t forget to listen to my podcast, Make Your Someday Today! It is a motivational podcast, featuring interviews with musicians, athletes, artists, entrepreneurs and weight loss success stories from around the world. I also answer listener questions, and beginning with Episode 49, I give my “Recipe of the Week!”
Wrap each fig with the prosciutto, and secure with toothpicks. (If you can’t find prosciutto, you could try very thinly sliced bacon.)
Preheat your grill on high for 5 minutes. Place the figs on the grate. Turn often so that all side cook, but not become burned.
Serve warm.
So easy. So elegant. The grill intensifies the sugars, and makes the fig softer, but not mushy. The prosciutto adds a velvety texture from the fat as it melts into the fig, and the meat is lightly smokey. The contrast between sweet and savory is wonderful.
Make these while you can still find fresh figs!
Nutritional data (per fig):
Calories: 67
Fat: 1.7g
Sat fat: 0.5g
Chol: 12.5mg
Sodium: 230.5mg
Carbs: 9.6g
Fiber: 1.5g
Protein: 4.4g
These would be incredible as a starter or a dessert. I think that since this is a sweet and slightly fatty dish, a semi-dry sparkling wine (possible a Moscato d’Asti) would be a nice match.
“All our dreams can come true, if we have the courage to pursue them.” Walt Disney
I remember when I needed to wear size 3XL scrubs. I was miserable, but I had given up. I assumed I was just destined to be fat. And it was embarrassing to work in an ER and be nearly 300 pounds. I wanted to weigh less, but I was afraid to try, because I was afraid to fail. Again. I dreamt of being “near normal”, of wearing clothes that did not come from a “Big and Tall” section of the store.
When I finally made the decision, my wife and I started a “diet”. We lost weight, for a while, and then we predictably put it back on. Finally, in May 2011, I decided that enough was enough and started using LoseItand she started using Weight Watchers. We both realized that if we didn’t take action—now—things would only get worse, until very bad things began to happen.
We were both committed to our goal, and yet we were both scared. We were worried about what our friends and relatives would say, but the compliments and the sharp little attacks, such as, “Oh, so you’re trying to lose weight again, hm? What makes you think it will work this time?”
We were afraid of failing.
We didn’t stop. We lost weight. We donated clothes as soon as the no longer fit. We have supported our local Goodwills with all our donated clothes (and we shop there, too.) We got more active. I started walking and discovered that I enjoy it. I bought a Fitbit. My wife got active with DVD exercise routines and yoga.
And the losses continued. We continued to be afraid of failing, of reverting back to our old habits. We developed a habit of planning a week’s worth of meals, and buying only what we need for the meals. We got into the habit of walking our dog once or twice a day. We started parking as far from the entrance to stores as possible and getting extra walking. I stopped using elevators.
We continued have successes and we continued to be fearful of this being only temporary. We solidified our habits, sort of making them institutionalized. We developed a grocery shopping list that I have on my computer to make shopping more efficient. We have our weekend routine of hitting various thrift stores together. We eat meals together when my teaching/clinical schedule allows it, sitting at the dinner table, not in front of the TV. We get up early in the morning to walk and workout. We eat a hearty breakfast and I prepare every day. I pack our lunches and snacks for the day.
We stopped feeling “fear” about slipping back. We were too focused on our plan to have time to worry. We just kept on doing what was working. Life became routine. Weighing and measuring food was normal. The losses continued.
And then I hit my goal. To reinforce my commitment, I tattooed a phrase on my right wrist, forever reminding me to never quit. (An explanation of the phrase can be found in a blog post from January 19, 2012.)My wife continued to lose weight. Fear of failure subsided, but was replaced by eternal vigilance. And the fear of regaining. I continued to weigh/measure my food, and log everything. I still do, and plan to continue until the day arrives where I am unable to care for myself.
My wife’s losses have eclipsed my own. Her success has been remarkable and serves as my inspiration. She is my hero. My maintenance for 16+ months serves as her inspiration, as validation that successes can be realized. She calls me her hero.
We started this journey out of fear. We feared what could—no, what would—happen if we left our habits and practices continue unchecked. In the ER, I cared for people who had heart attacks and strokes. Diabetes and high blood pressure were common conditions. I was afraid of that. Moreover, I was afraid that when I had my heart attack—not if, but when—I would be that patient who required a “team boost” because I was too heavy for two people to move in the bed. I was ashamed of myself in advance.
Fear propelled us into action, and helped to keep us on track. Our fear of failure was great. It was not great enough to prevent us from quitting, but it was great enough to serve as a light whip at our backs. We used it to motivate us, not to cripple our efforts.
Our dreams are coming true, because we were not too afraid to act. We had the courage to succeed. As David Joseph Schwartz said, “Do what you fear and fear disappears.”
John Wayne said it even better: “Courage is being scared to death…and saddling up anyway.”
——————- Note: the links to LoseIt and Fitbit are my affiliate links. That means if you click on those and buy one (or both) I will receive a small commission. It does not change your cost at all, but it will help me continue to provide recipes and advice here and in my podcast Make Your Someday Today.
