Dear Chef Kathleen,

I started once again going to the gym on Jan. 3. I'm going to get the weight off this time. I hired a personal trainer, and we work out three days a week during my lunch hour, and I try to attend step classes after work at least four times a week and on Saturday mornings. Most of the time, I make it. I'm not that far from my goal, which is to lose another 25 pounds. So far, I've lost 15 pounds and several inches.

I try to eat right, but right now my problem is that I eat lunch out most days of the week, and there are only about four restaurants that are OK. My husband supports me a lot, but we just found out that he's being called to active duty for 14 months in Afghanistan. I told him I'd either be really fat or really skinny when he gets back.

I tend to eat under stress, and I'm really afraid that I will be weak and blow all my hard work. I would love to see him half way through his tour and have him not recognize me. What advice can you give me? There will be no one home to cook for, so I'll be very tempted to stop on the way home and pick up something. How do I cook for one? I have come so far over the years, I can't go back now. Please help.

Wendy


Dear Wendy,

Congratulations on all of your success! You must be really proud. To stay on track while your husband is on tour, make a list of all the reasons why you think you might fall off the wagon. Now, pretend I just sent you that very same list of reasons. Next to each of my "whys," write down one or two things I can do to stay on track.

It's only natural that his leaving for such a long period of time would cause you to feel some amount of stress. You might consider counseling. A few sessions might really help you to sort out your feelings and come up with some healthy coping strategies. Or perhaps there's a support group you can join.

Create accountability for yourself so you stay on track when your husband is gone. Is there someone in your life that you can report to? How about your trainer? Utilize the forums at chefkathleen.com as a place to post your goals and intentions and chart your progress. I use it all the time.

For instance, I'm not always inspired to eat healthy at lunch either, so I logged on yesterday and told the whole wide world that I was on my way into the kitchen to prepare a giant veggie salad of romaine hearts, microwave steamed peas, asparagus and broccoli (which took me all of two minutes to cook), grated carrots and sliced radishes. I added a can of tuna and some low-calorie dressing and was eating within five minutes. It wasn't a culinary masterpiece, but the combination of good carbohydrates and lean protein kept me satiated until it was time for my afternoon snack. Because the salad is composed of hearty ingredients that won't wilt, it's a perfect take-to-work lunch.

Eat at home more. Research consistently shows that when we eat out, we take in more calories than we would at comparable meals consumed in the home—as many as 200 to 1,000 extra calories per meal! When you're fixing supper, prepare enough food so there's always something for you to take to work. Cook extra veggies and add them to salads to make them more interesting and nutritious. Cook two chicken breasts instead of one. Make double batches of chili, soups and stews and freeze the leftovers in individual portions so they're grab-'n'-go ready for you to take to work.

Consider ways to keep yourself busy during the down time you used to spend with your spouse. There's nothing like good old-fashioned volunteer work to feed your soul. There are easy ways to give of yourself if you don't feel like joining a big group, such as writing letters to seniors or preparing meals at home and delivering them to a soup kitchen.

Sometimes at night, when I'm contemplating snacking on something I have no business eating, I distract myself by preparing some or all of the next evening's meal. I'll cook off a couple of sweet potatoes or roast a tray of broccoli. I might assemble a quick coleslaw or soak some beans for soup. It keeps me on track and out of trouble.

Finally, think of all the hard work and sacrifices your husband will be making on his tour. If he can get up every day and perform, so can you. Giving him the gift of a healthy and fit wife is one of the greatest things you can do for yourself and for your family. You can do this, Wendy!

kd@chefkathleen.com