Author Archives: Bernie

Bernie’s Favorite Recipes

Yesterday, I shared what I keep stocked in my refrigerator. Today, I want to share two of my recipes that I enjoy using those ingredients.

bernie salazar Not-So-McMuffin

Ingredients

1 Ezekiel English Muffin
1 egg
2 pieces of turkey bacon
I Can’t Believe it’s not Butter spray
Olive Oil Cooking Spray

Instructions
Spray a small pan with olive oil cooking spray and warm over medium heat. When it is warm place the two pieces of turkey bacon in the pan. Cook for about 3 minutes on each side. (For crispier bacon, try broiling it in a toaster oven or broiler). Remove the turkey bacon and spray the pan again with olive oil spray, away from the flame and replace to the range. Drop your egg in the pan and cook until over medium. While your egg is cooking, toast your English muffin. When the English muffin is done, spray it once on each half with I Can’t Believe it’s not Butter spray. Lay the bacon and egg inside your English muffin and enjoy your own healthier version of America’s favorite breakfast.

Nutrition Facts
119 Calories, 1.3g Fat, 15g Carbs, 2 WW Points

Tuna and Arugula Salad

Ingredients

1 Cup Arugula
3 oz Mahi Mahi Tuna Steak
2 Tbs. of Freshly Squeezed Lemon Juice
2 Tbs. Olive Oil
¼ avocado

Instructions
Lightly coat Mahi Mahi Tuna with olive oil then season with black pepper and garlic powder to taste. Heat 1 Tbs. of olive oil in a pan, when hot place Tuna in pan and cook 1 ½ to 2 minutes on each side (outside should appear cooked but inside should remain pink). Remove tuna and set to the side. In a mixing bowl combine arugula, lemon juice, olive oil, garlic powder and pepper to taste, mix together thoroughly. Place arugula mixture in heated pan for 1 minute; make sure to constantly stir mixture while heating so that it does not get soggy. Once arugula is heated serve on plate, place tuna steak on top, garnish with avocado and enjoy!

Nutrition Facts
477 Calories, 36.7g Fat, 15.3g Carbs, 12 WW Points

Posted on July 11, 2023 by Bernie

What the Kale am I Eating?

We are constantly being bombarded with advertisements that tell us what to eat, when to eat, and how much to eat- the propaganda is never ending! So, how do I decide what to eat in order to maintain my new weight? Well, I decided that I would let my taste buds be the judge. I continually try a little bit of everything. When I’m at a restaurant, I may order something I’ve never had before, but my favorite way to try new foods is to eat with my skinny friends – those faithful friends who plan their meals in order to not overeat. kale

Since coming home from the ranch, I have tried, kale, edamame, red quinoa, wild rice (the real kind that is really dark brown and a little scary to the novice health nut), tempeh, seitan, squash, and the list of foods that feel foreign on my tongue both in taste and pronunciation goes on and on.

Now that I have this plethora of foods at my fingertips, I can address that question of what to eat. Here are a few of the staples I keep in my refrigerator:

– Ezekiel bread, wraps, or English muffins

– Fage yogurt

– Fruit

– Turkey bacon

– Galeo salad dressing

– Crushed organic peanut butter (If you’re lucky, your grocery store will have a machine where you can make it yourself)

– Nature’s Path Synergy Cereal

– Silk Soy Milk

– Sliced turkey breast

– Chicken breasts for grilling, broiling, or baking

– Fish and shrimp

– I Can’t Believe it’s not Butter Spray

– Olive Oil Cooking Spray

As you look to try some of these recipes or foods, don’t be afraid to ask your market personnel for help on your shopping adventure and remember to persevere even if he/she asks, “What the kale are you eating?”.

Check out the Diet Blog tomorrow to learn two of my favorite recipes using this list of new kitchen staples, Tuna and Arugula Salad and Not-so-McMuffin.

Posted on July 10, 2023 by Bernie

Independence Day

The fourth of July is by far one of my favorite holidays. A chance to celebrate our countries’ independence, and honor those who have fought to preserve our freedom. Tomorrow I will be faced with my own fight, how to maintain healthy eating habits and still enjoy a holiday that is commonly celebrated by consuming barbecued foods and alcoholic beverages. In the past I have consumed exorbitant amounts of barbecued and fried foods, you might say overindulging was a fourth of July tradition of mine. buckingham fountain

This Fourth of July however will be quite different; I’ve already planned out my Independence Day meal and am happy to say that it is free of many of the unhealthy foods of years past. Instead of potato chips and dip, I am planning on packing up some fresh cut veggies accompanied by some Galeos Caesar Salad dressing as my dip. This change in snack food should satisfy my desire for the crunchy texture of potato chips and also provide me with a healthy dip alternative.

Now on to the main course. You can’t celebrate the fourth without eating something off the grill, my plan is to grill up a chicken breast seasoned with some olive oil, garlic powder, rosemary, and pepper. I will pair up my grilled chicken breast with some corn on the cob, minus the butter and salt, and some grilled asparagus marinated in balsamic vinegar.

Last, but not least, dessert- a parfait which will consist of fresh strawberries and blueberries, granola, Fage yogurt, which I will lightly sweeten with Xylitol, an all-natural sweetener that you can find at any Whole Foods and or health food market.

As for beverages I will be sticking with water most of the night. However, I will allow myself to have one light beer as I sit back and enjoy the glow of fireworks and celebrate my victory over food dependence!

Posted on July 3, 2023 by Bernie

What to Eat? When to Eat?

“What to eat? When to eat?” These are the all too familiar words that I often find myself muttering now-a-days when planning meals. Prior to my participation on “The Biggest Loser” I never planned meals, I ate whenever and whatever. I was baffled by my weight; “It wasn’t like I was spending all my time eating. Why was I overweight?”

When with my “skinny” friends most of our conversations revolved around food; “When are we going to eat? What are we going to eat? Where are we going to eat? Who is going to make it? How are they going to prepare it? What ingredients will it contain?” the questions were never ending. It was frustrating; my friends were the ones talking about food, practically obsessing, and I was the one gaining weight, almost as if I was paying the price for each of their food-filled conversations.

What I realize now is, that what I thought to be a strange food obsession was actually their way of planning out their meals, only they were doing it subconsciously. I, however, am not that fortunate. I have to make the very conscious decision of planning each of my meals and snacks. Initially this was hard and extremely time consuming, but in the end it has been well worth the effort. I have not only been able to maintain my weight, but more surprisingly find that I am looking forward to the meals I have planned. I have been able to remove the guilt I previously associated with the food I ate, because I now know that the meals I am eating not only taste good, but also are good for me.

Now when I get together with friends I am able to contribute to the food discussion and actually offer suggestions instead of sitting back and waiting for a decision to be made, so that we could go eat. “What to eat? When to eat?” are important questions to ask not just to lose weight and maintain weight loss, but most importantly to provide you piece of mind come mealtime.

Posted on June 26, 2023 by Bernie

Embracing My Breaking Point

In a recent interview I was asked, “Was there a certain event or breaking point that made you realize it was time for a change?” I quickly replied by providing a couple of my well-rehearsed responses; “Well” I said, “I was tired of being out of breath when going up stairs.” I then continued on by providing an extra bit of flare and added “I knew it was time for a change when I couldn’t even bend over to tie my shoes without being out of breath.” This particular interviewer respond by saying “Wow, I could see how that would really make you want to change your life!” Now in no way am I questioning the sincerity of this interviewer, rather I am questioning my inability to provide an honest response to this particular question. Taking the time and exerting the energy to really identify my breaking point has been exhausting and has conjured up insecurities that I thought I had laid to rest.

My breaking point revealed itself through the harsh realization that I had in fact put up a protective physical barrier in the form of weight. This effort to shield myself from dealing with my own issues of abandonment, low self-esteem, and an overall feeling of helplessness was an unconscious choice. I had imprisoned myself along with all my insecurities in a cocoon of excess. Stripped of my protective barrier I am forced to deal with these issues and closely analyze how each of them led to my weight gain. The encouraging part to this is, that by identifying the factors that fueled my breaking point I am able to begin confronting them so as to not allow them to control my life. I have also realized that I possess the strength to not only deal with these issues, but use them in my favor.

One might ask, “Why put yourself through the process of identifying your breaking point in an effort to embrace it?” My response is simple – “The point at which I decided it was time for a change, whether an actual event, or in my case a personal realization, carries with it an incredible power to better my life, so why not embrace it! I feel that is a much healthier alternative to living in fear that my breaking point if left unidentified could leave me broken!”

Many of you may have already reached your breaking point, which has led you to our DietsInReview website, for that I applaud you! However, be sure that as you proceed in your weight loss journey you take time to revisit that point in your life when you realized enough was enough. Not to conjure up painful memories but to realize how far you’ve come and the power you now possess to not only take the weight off, but to keep it off.

Posted on June 19, 2023 by Bernie

My Kind of Town!

Daily, I am confronted with the challenge of how to maintain my newfound health in a city that is known for its amazing eats. There are so many temptations that it is hard to leave my apartment without worrying that I might be drawn to visit some of my Pre-Biggest Loser hangouts. Restaurants where I regularly visited and tended to over-indulge in foods that helped me land a spot on America’s favorite weight loss show. Recently I’ve caught myself not only avoiding my favorite restaurants, but more sadly, the entire city block on which they are located (which by the way makes for an awkward morning run!).

The realization that I’m starting to develop somewhat of a restaurant phobia concerns me, and leads me to ask the question “What am I so afraid of?” Do I not trust myself enough to know that I am completely capable of walking passed these incredible establishments without being mysteriously sucked in and devouring everything in site?

I am quickly realizing that there is more to this recent restaurant phobia than meets the eye; it’s not fear that’s been keeping me away its guilt. For far too long I have had a guilt-ridden relationship with food, I ate it then felt guilty afterwards. Its almost as if I felt the need to repent after enjoying a meal at my favorite restaurant. I would go home feeling as though I had done something wrong, and usually comfort myself by seeking that in which I found comfort- “FOOD.” It was truly a vicious cycle!

Well, I think its time that I take a stand and declare enough is enough. I refuse to continue this guilt-ridden relationship with food. If I feel the desire to go into one of my old culinary haunts I’m going to do it! If I feel that I have a taste for something that I haven’t eaten in a while, I’m going to eat it! Now don’t misunderstand what I’m writing, I have no intentions of entering these establishments and over doing it, rather I plan on taking the knowledge I gained while at the Biggest Loser and applying it to my visit. Simple tips such as not ordering appetizers, staying away from the complimentary chips and salsa, and asking the server to pack up half of my order to go before it even reaches my table are all ways that I can enjoy a meal without feeling guilty. Most importantly I plan on communicating with my server how I want things prepared in an effort to seek out the healthier version of foods I once enjoyed.

My plan moving forward is to truly make Chicago “My Kind of Town” by eliminating the guilt I once associated with its food and replacing it with the peace of mind that I now posses the knowledge to enjoy the great food Chicago has to offer instead of fearing it.

Posted on June 12, 2023 by Bernie

Bernie in Reality

Life after “The Biggest Loser” has proven quite interesting. I’m discovering new things about myself daily. For example, my head is not too small for my body, it’s actually proportionate. Or, realizing that I don’t have to stress out about whether a waiter is going to sit me at a table or a booth. Or, better yet, the fact that I can actually see my feet without the assistance of a mirror, which by the way, are not as small as I thought they were!

Now these things initially may seem cliché, but the truth is, they were all very real concerns of mine when I was living life at a heavier weight, they were just a few of the unspoken fears that actually governed my day-to-day life. So the question now is, “Given this new lease on life, this new body, and brand new wardrobe with clothes that are now labeled medium instead of XXL, who am I?”

I know this might sound strange and to a certain extent ungrateful, being that I spent many a night praying for this sort of a dilemma. However, the truth is getting to know myself minus the protective barrier I carried for so long is both extremely frightening as well as incredibly exciting! When I share with people the fact that I lost 130 pounds while on the show their response is “Wow, you lost an entire person!” to which I usually respond, “Yes, I did” and continue about my day.

However recently I have been thinking more and more about this conversation and I am realizing that I did lose an entire person- both literally and figuratively. Given this realization, I am now faced with the challenge of grieving the loss of the old Bernie and acquainting myself with the smaller reality of a new me.

In addition to living this new healthy life, I’m passionate about giving back to our community at large. From time to time I’ll share causes that I find worthwhile. The Give Shirt is one that helps a variety of charities and let’s you keep the shirt off your back.

Posted on June 5, 2023 by Bernie