I’ve learned a lot in the past eight weeks, thanks to Scarlet Kanaday, a wellness nutritionist at St. Vincent’s Hospital. Being fairly thin all my life (until my 50s), I never dreamed I would EVER put on unwanted pounds. Well, I was wrong. The day after my 50th birthday, it all started.

For the last four years I’ve tried personal trainers, My Fitness Pal, starving myself, well, just about everything, and nothing worked. But after meeting Scarlet I realized I was going about it all wrong!

Scarlet planned a diet geared toward my body type and medications. It gave me peace of mind knowing that she had all of my blood work and other test results from my annual checkup to refer to also. I was in good hands, plus I adore her AND she loves to cook!

Meet Scarlet

Without giving away all of Scarlet’s secrets, I will share that there is a magic formula to weight loss: You need to fuel your body with the correct foods, and that includes healthy fats too! And, the best part about dieting with Scarlet was I was NEVER hungry. In fact, I’ve never been able to eat so much!

Scarlet’s Top 5 Healthy Fats

• Avocado
• Olives
• Olive oil
• Half & Half or Heavy Cream
• Butter
• BONUS FAT: Bacon

Scarlet also gave me recipes to try and a lot of flavorful ideas to help me enjoy cooking and dieting at the same time.

Most people may think that cooking and dieting don’t go hand in hand, but there are plenty of recipes that not only taste delicious but keep you on your diet track.

I found this recipe online at Chelsea’s Messy Apron blog. I made a few slight changes, but the recipe is adapted from hers. Be sure to check out her blog, too; it’s full of yummy-looking recipes that I can’t wait to try.

Jon says this recipe is one of the best meals I’ve ever made.

This foolproof recipe can be made ahead and reheated, frozen, or prepared in the moment. I can’t wait to serve this unexpected dish at my next football gathering!

Coconut Chicken Curry

Serves 4

3 tablespoons coconut oil, separated

½ medium yellow onion, diced

3 cloves minced garlic

2 tablespoons finely minced ginger

2 teaspoons yellow curry powder

3 tablespoons red curry paste

2 teaspoons ground coriander

½ large red bell pepper

½ large green bell pepper

1 ½ pounds chicken breast tenders, cut into 1-inch pieces

Kosher salt and freshly cracked pepper

1 can full fat coconut milk (NOT lite)

1 tablespoon lime juice

1 to 2 tablespoons brown sugar or Splenda Brown Sugar Blend*

1 teaspoon fish sauce, optional

¼ cup cilantro and/or basil, diced

Cooked basmati rice, brown rice, or cauliflower rice along with additional lime wedges

Optional: chopped peanuts or cashews

*If using Splenda Brown Sugar Blend (which I did), cut the amount by half.

Start by prepping ingredients: Dice onion, and mince the garlic and ginger. Peel the ginger with a spoon or vegetable peeler, and then finely mince it. Thinly slice the bell peppers into long vertical strips, and then cut those strips in half horizontally. 

Heat 2 tablespoons coconut oil in a large deep skillet over medium-high heat. Add the onion, and sauté for 3 to 5 minutes or until the onions are beginning to get golden. Add the garlic and ginger. Stir to coat everything with the oil. Lower the heat to low, and add the curry powder, red curry paste, and coriander. Stir often for 2 to 3 minutes or until lightly toasted and fragrant. 

Return the heat to medium-high. Add the remaining 1 tablespoon coconut oil and the peppers. Stir for 1 to 2 minutes, and then add the bite-size pieces of chicken. Add salt and pepper to taste. (I add 1 teaspoon salt and ½ teaspoon pepper.) Cook, stirring often for about 4 to 5 minutes or until the chicken is browned on both sides, but not cooked through.

Pour in the coconut milk, lime juice, and brown sugar to taste (I start with just 1 tablespoon.) Stir until chicken is cooked through and curry is slightly thickened. Stir in fish sauce if desired. 

Serve over rice. Garnish individual bowls with cilantro, basil, and crushed peanuts or cashews. Serve with additional lime wedges if desired.

Learn from Leslie: For a thicker sauce, remove 1 to 2 tablespoons of the sauce to a small bowl and, with a fork, whisk in 1 tablespoon cornstarch until smooth. Whisk this mixture into the curry. 

My 10 Diet Saviors

1. Tuna salad on heirloom tomatoes

2. Cashew nuts

3. Applewood Smoked Bacon

4. Grilled Pork Chop and any green vegetable

5. Penzey’s Taco Seasoning

6. Kabobs

7. Coleslaw with everything

8. Condiments such as real mayo, half-n-half, and aged Balsamic vinegar

9. Hershey Dark Chocolate Kisses

10. Tequila Soda with a lime

Fabulous Finds

Last but not least, a festive party idea…

And, before I sign off…

Here’s a quick wrap-up of what I have learned in the last few weeks while dieting with Scarlet. You CAN make good choices at home or eating out, and traveling, so don’t let that stop you from doing anything you want to do. I managed to lose 12 pounds and several inches eating out 3 to 4 times a week with cocktails (not per Scarlet’s advice). Just be very good at all the other meals—and exercise.

Having a wellness instructor like Scarlet or a coach to hold you accountable really helps get the job done. I quickly learned it’s not calorie for calorie. Food is a science. I’m eating a lot more than I was and still losing weight, I start my day with half-and-half in my coffee instead of skim milk. That’s reason enough alone!

Documenting even the “slip-ups,” as Scarlet calls them, will keep them at a minimum and make you really think twice.

So here’s to fall, jean weather, comforting foods, football, and all the rest that goes along with this fabulous time of year.