I put that caveat in the title because, you may be eating great and exercising great, and it’s fine to splurge once in a while. However, if you’re interested in saving some calories with healthier super bowl options, this blogs for you.

I’m traveling today on Super Bowl Sunday, and although I don’t watch sports, I do watch this game every year with my family, mostly for the commercials and food.  My kids were disappointed I wasn’t going to be around, so last week we had a mock super bowl party and here’s some of what we served. BTW- The kids gave it 2 thumbs up- the highest rating in my house.

BTW- Club member Pam (she lost 30 lbs), told me she was eating only 5 wings and would exercise Saturday and Sunday and not feel guilty about eating.  She emailed me Saturday that she did her work out. Great planning Pam!

Roasted chicken wings

• This recipe couldn’t be simpler.  Place all natural hormone free chicken wings on a tray and put in a preheated 400 degree oven and cook for 40 minutes turning over once, half way through. Remove from oven and toss in your favorite wing sauce. we did teriyaki and Franks Hot Sauce. Amazing and only about 70 cals per wing.

Guacamole

• This is a favorite in my house. The fat from the avocado is full of omega 3’s so enjoy the taste and health. About 44 cals per 2 tablespoons. See recipe here and you can throw in black beans for kicks.

Veggie antipasta

• I love a meat antipasta but I thought we’d try all veggies this time. It was a hit!  I picked it up at the olive bar at my local supermarket. Simple!  About 20 cals per oz or 2 tbsp. Go crazy.

Flax seed tortilla chips

• I’m a tortilla chip snob.  We picked up these chips with flax seeds from Trader Joes. I would rate them as good, regarding taste, but the flax seeds made them even better.  1 oz = 120 cals

Seltzer with cranberry

• We love this drink and you can save 50 calories per glass.  In a glass, pour half cranberry juice, and half flavored seltzer with a lime.  You’ll feel like you’re having a mixed drink.  Less than 50 cals per glass.

Other ideas

• Vegetarian chili
• Vodka with seltzer and lime
• Baked chips
• Salsa dip
• Turkey sliders

Enjoy!

Meet Norton, Susan’s new workout and accountability partner. Whatever it takes to stay focused and in the zone is what Sue’s blog is about this week. She’s getting back on track with her new buddy.

Susan:

Norton Saves a Sue! No need to scrub at your eyes, you didn’t read that statement incorrectly. I am not referring to the beloved elephant in “Horton Hears a Who!” by Dr. Seuss. I am talking about a lovable “monster” and yours truly. Allow me to clarify…

Norton. His name alone brings a smile to my face. It’s just downright goofy, isn’t it? Norton is a big lovable mutt who is all heart and no brains. Part Black Lab, part Great Dane, a big galoot who has a passion for chasing tennis balls, as well as romping about with the neighborhood kids. Just a year old and still steadily growing, he has the boundless energy of a little kid jacked up on a sugar high. Though I don’t share his passion for balls, sticks, or sniffing the crotches and butts of strangers, Norton and I do have something in common. We both eat things we are not supposed to when we are anxious or bored. The dog of course, would accuse me of being a picky eater since I tend to stick to real food and high calorie snacks. Norton alas, does not discriminate. No kibble left in his bowl? Not a problem, his bed will suffice as an afternoon snack, or his blanket, or whatever else strikes his fancy at a given moment. Hence, our date with destiny…

Norton’s “people” are terrific. They rescued him from a shelter, and give him all the things a dog yearns for. Love, attention, toys, treats, a great backyard, a cozy bed… he’s a lucky boy and he knows it. The one thing they can’t give him is 24 hour non-stop attention. After all, somebody needs to go to work to pay for all that kibble and the endless stream of tennis balls… So there are times where Norton is left home alone, and herein lies the root of his problem. Having no real concept of time, when he is alone, it must feel like he‘s been abandoned FOREVER. He gets bored, becomes anxious, and starts to nibble. Man or beast, I think we all can relate to the eating for comfort thing here. Rather than letting Norton’s anxiety destroy his happy home, and not wanting to lock him in a confining cage all day, Norton’s folks have opted to alleviate his worry and tedium by breaking up the monotony of his day. He needs a walk, a few rounds of fetch, and some tummy rubs and a scratch or two behind the ears thrown in for good measure. Here is where I come in.

Norton needs a person, and I have a lunch break. Problem solved. I will admit, I momentarily paused and gave this some thought before making this commitment to Norton’s “people,” after all, it is JANUARY. Murphy’s Law dictates that the moment I say “yes” to walking Norton, one of the mildest winters we have had on record will disappear in the blink of an eye and we will see a mini resurgence of the last Ice Age- thus guaranteeing we still have snow piled up until at least the July 4th weekend. As for the extra pocket change, even that isn’t tempting me. Trust me on this. When I am feeling fat and lazy on a bitter cold day, even waving a $100 under my nose is not going to entice me to put down a steaming mug of coffee and haul my butt off a comfy couch to brave the cold and take a leisurely stroll through the ice and slush.

I love animals, and Norton is a real sweetie. I do indeed feel bad that a young dog is cooped up all day with no diversion to help pass the time and ease his stress. I even like Norton’s “people” – they are great. If this were May, and not January, those things would be enough to sway me. But it’s not May, it’s the middle of winter, and I can smell the snow coming like a fat chick can smell brownies baking a block away.

So… why did I commit myself to walking Norton, and if I am doing this to help him, how is it that “Norton Saves a Sue?” I’ll give you a hint. I can ignore the money I waste on an unused gym membership and let my pass gather dust if I choose to. I can let my resistance bands and workout videos sit in the corner and pretend I don’t see them as I walk past on my way to the fridge. What I can’t ignore is an over-sized puppy that weighs roughly the same as a 9 year old boy, and who is in desperate need of the walk I am being paid to give him. Walking Norton holds me accountable, to both he and his owners for sure, but more importantly, to the commitment I have made to being a healthier person.

When I am “in the zone” and have my diet and exercise routines firmly in place, I feel great and ambitious. While I don’t always look forward to hitting the gym, I love the sense accomplishment I feel after leaving it having successfully completed my workout. When I do this with consistency, I see great results and exercising becomes less of a chore, and more of a habit. Many times though, “the zone” can be elusive, and the last thing I want to do is exercise, in any way, shape or form. This slump of sorts can become habit forming as well, and is not the behavior I want to permanently stick. Regardless of the weather, my mood, my diet ups or downs, on the days I have Norton on my calendar, I will be out there MOVING, not being sedentary or lazy. Taking another small liberty with Seuss’s writing, “A walk is a walk, no matter how small…” I am counting on Norton to take ME for a walk on the days where I may have otherwise opted to be a lazy slug. I don’t start walking Norton until next week, but I am betting that his sheer exuberance and the half of him that is Great Dane, is going to make the concept of a “small, easy walk” laughable, and that I will need to use my resistance bands daily to have enough strength to handle him. I am looking forward to it.

For those of you who have been monitoring my weekly progress, I am still not having the easiest time of it as of late. I did face the scale, and I do know my numbers. I’ll tell Peter, but only if he threatens to beat it out of me with a crowbar. Not particularly feeling the need right now to share, so allow me to keep a shred of my dignity intact and let me lick my wounds in private a bit longer. I will say this though. My decision to walk Norton proves to me that I am not the same person I was a year ago. A year ago I wouldn’t have been ABLE to walk Norton, nor would I have wanted to, regardless of how much I like him. Saying yes to Norton proves to me that despite this mini-slump I now find myself in, the desire to be fit is still strong and ever present, and I will not quit. I know I am not the only person who has relapses like this. If you find yourself in a similar state- I challenge you to find SOMETHING, no matter how small it may seem- that you MUST commit to doing for the benefit of your health, no matter what. That “something” is all it may take to keep you going until the path gets easier again…and it will.

My latest trip was a no brainer.  I was in NJ, my home state, and ironically, was almost late due to traffic. I started to get anxious, so I followed the steps below that can help reduce stress.  I also amazed myself by eating healthy in a famous Spanish Restaurant by bypassing my favorites- chorizo, steak and paella the size of a football.

Stress reducing strategy:

• I asked, Why am I stressed? (I don’t want to be late because of traffic)
• Is this something I can control? (no)
• Should I be stressed about it? (no, I left 2 hours early and there is nothing else I can do)
• Take action and redirect (I refocused my thoughts on my presentation and the great people I’ll meet)

I did make it on time, with less stress.

Highlights

• A woman asked if Agave sugar was healthier than regular sugar. Agave is absorbed slower in the body, but at the end of the day, sugar is sugar and we decided we should only use the smallest amounts; teaspoons, in plain oatmeal, plain yogurt, etc.
• A very smart man was confused about why he couldn’t get motivated. Having no immediate health risks, he believed that focusing on weight loss was being selfish and superficial. As soon as he said it, he paused, smiled, and had a breakthrough; Not taking care of himself was selfish.
• A man demonstrated pushups followed by planks, as we talked about great ab/core workouts without crunches. You can do crunches if you love them, otherwise, do pushups followed by planks with oscillations (move hips up and down in plank position until you fatigue, then move on to next exercise- killer!)
• A woman will throw out her 28 grams of sugar per serving yogurt and buy plain Greek yogurt with only 7 grams of sugar.

Here’s what I ate:

5:30 am wake up at home- did my 20 minute band workout, water

7:30 am drive to presentation

8 am Breakfast, Starbucks protein plate (didn’t eat all of it.), water = 250 cals

10 am Presentation and health coaching sessions, water

1:30 pm Lunch- Don Pepe famous Spanish restaurant happened to be across the street from office (couldn’t resist amazing Spanish food-

• cold seafood salad (shared) = 150 cals
• Garlic chicken (1/2 chicken) = 750 cals
• Broccoli = 60 cals
• 1 glass sangria (me living on the edge again) = 150 cals
• water (we asked the waiter to take the bread away and I swear he gave us a look of disgust

total = 1160 cals

8 pm Dinner, home-

• Whole wheat spaghetti with veggies and parm cheese = 400 cals
• Chicken leg and small breast (leftovers) = 200 cals

Totals = 2010 calories (My BMR is around 2000)

See you in Houston.

Water

Yesterday I was in that tall building above in one of my favorite cities, Chicago, but only for a few hours.

I showed a picture of Jane’s famous arms and got some people motivated to get tone.  In addition to hearing the #1 excuse for not being healthier, “I’m lazy”, I’m also hearing many pleas for a “kick in the *ss”, to help start the motivation process.  During the one on one sessions people continue to open up and ask. “Why can’t I get motivated to eat healthy and exercise? I know I should be doing it”.

Here’s the scenario:

Person- “How can I get motivated to be healthier?”

Coach- “What do you want”?

Person- “To be healthier”

Coach- “I know, but what do you really want”?

Person- “To lose weight, have more energy, and get to the gym”

Coach- “Why”

Person- “So I can be healthier”

Coach- “So why aren’t you doing it?”

Person- I don’t know”

Fast forward several more exchanges (do you see we are not getting anywhere above?)

Coach- “So, you’re losing the weight, have more energy and getting to the gym. You look and feel better. What are you doing now, who are you with, why does this matter  to you enough to get motivated? Why will this change your life? Why must this happen?”

Coach- ” Now, what do you really want?”

Person- ” To look and feel great, fit into that awesome outfit, feeling confident and sexy with the person I love, AND BEING A GREAT ROLE MODEL FOR THE KIDS IN MY LIFE AND BEING THERE FOR THEM WHEN THEY NEED ME AND BEING THE PERSON I KNOW I AM, HAPPY, SUCCESFUL, FULLFILLED, GIVING BACK TO LIFE, LIVING MY LIFE.”

This person now has all the self motivation they need and whenever they need a kick in the *ass, they can read what they wrote and get it.

Here’s what I ate:

3 am wake up

4 am car pick up for airport

5:30 am Breakfast airport cafe- low fat yogurt parfait (they didn’t have plain yogurt) ate about 5 tbsp (2.5 oz) = 44 cals, granola (came with yogurt) about 1 oz = 115 cals, water. (Note- Not a great breakfast because of high sugar content of yogurt parfaits in general and granola, but it’s what they had.) Total = 159 cals

10 am presentation and coaching sessions, water

2:30 pm Lunch airport cafe- Cobb salad, no dressing (it came with blue cheese, bacon and dressing on the side, but I chose not to eat them because the quality of the ingredients was so poor that I didn’t want to incur extra calories as well as mediocre nutrition), water-  Total = 200 cals

4 pm Water

8 pm Dinner: Home- Leftovers from mock super blow party with my kids because I’ll be traveling on Superbowl Sunday.  )I’ll blog about more nutritious options for the big game for those interested).

• 6 small roasted chicken wings = 400 cals (I’ll share simple healthy recipe soon)
• 1 oz tortilla chips w flax seeds = 130 cals
• 3 tbsp guacamole w black beans = 166 cals
• 2 oz marinated olives and vegetables = 60 cals
• water

Total dinner cals = 756 cals

Was still hungry and had some Cape Cod chips left over and ate them- 1 oz 150 cals

Total cals for day = 1265 cals. Way under my 2000 cal BMR. Wasn’t hungry to eat more so went to bed.

See you in NJ.

Nope, didn’t run into any of them. Shucks.

I did have a woman confess in front of the audience she was a “chocoholic” , heard more incredible stories, and ate an 18 oz Cowboy steak at a 90 year old LA steakhouse while staying near my calories. I always refer to calories, because almost everyone I meet wants to lose weight. Here’s the deal; Initially, to lose weight and get motivated, focus on your BMR and eating the right amount of calories. Then, focus on the “quality” of the calories to achieve great health. In my experience, this is the most effective way to do it.

Highlights:

• I spent 7 days straight on the road, did my 20 minute band workout everyday, ate healthy, stayed under or near my BMR, and lost weight. It can be done with a little planning and knowledge.
• Asking for help is smart, especially if you need a kick in the *ss.  You don’t have to do “health” alone.  All week, after I spoke, I offered one on one coaching sessions. There were 21 people on one waiting list. Why? I think people realized they needed an objective person to help guide them and break them out of their pattern.
• A young girl wants to be more fit and have tone arms but doesn’t know why she can’t get motivated to start. After some questions, she realized her mom once told her she had a “broad” back and her dad said she only looked good when she weighed 112 lbs. She feared getting too muscular and “bulky”.  She now believes she can look and feel amazing by toning up with the 5 minutes to fitness workout and bands, and though she loves her parents, she doesn’t have to listen to everything they say.

Here’s what I ate.  Warning, there’s a whammy for dinner!

5 am- Workout- 20 minutes bands, water

7 am Breakfast- Starbucks protein plate = 400 cals

10 am Presentation and health coaching sessions

2 pm Snack – KIND Bar ( I bought it with breakfast because I knew I would eat super light lunch because I was celebrating the week with an indulgent dinner). = 180 cals (Only 11 grams of natural sugar. Great for a bar!)

2:30 Drive back to LA

4:30 pm Dinner- Pacific Rail Steakhouse- 18 oz Cowboy steak = 1080 cals, (bone was in so really less than 18 oz especially after cooking) French fries = 300 cals, red wine = 150 cals ( I chose steak not because I deserved a treat after a long week, but because I love a quality steak once in a while) Total = 1530

Totals = 2110 calories. Just a tad over my 2000 calories for the day.

See you in Chicago.

My kids made me promise if I saw any celebrities from the Disney channel that I’d get their autograph and not embarrass them. No celebs, just salads.

The weeks’s almost done and I’ve met 100’s of people with the same goal; to lose weight.  We all want similar things.  Why can’t we lose the weight and keep it off?  We can’t all be “lazy”, (the #1 excuse I heard this week). But more importantly, how can we get healthy, stay healthy, and do great things in life?  Some clues:

• A woman “thinks” she needs to lose 50 lbs, but she really “wants” to be running in the park with her 5 year old grandson with the biggest smile on his face. To get healthy, should she focus on the weight or the vision of her grandson? Which will compel her more?
• A man wants to gain weight/muscle so he can feel more confident and have people listen to what he has to say because he’s smart. He now knows his BMR is 1800 cals so he will eat more than that everyday and do his 5 Minutes to Fitness workout to build muscle and gain the confidence he craves.
• A young woman walked into the coaching session and declared, “I can’t get below 250 lbs to save my life!” Be careful what you say with emotion. You might believe it. She now has a new belief; “I am smart and love my son and husband and will be the mother and wife I know I can be. Numbers are irrelevant.” What might you be saying that you believe?

There lives will never be the same because they have new visions, stories and strategies that will help them succeed.

Here’s what I ate:

5 am Workout with bands 20 minutes, water

8 am Breakfast at Hotel- buffet, egg-white omelette w peppers, onions, spinach, asparagus = 200 cals, 1 strip of bacon (cause I live on the edge)- 27 cals, pineapple- 50 cals, potatoes & peppers- 100 cals green tea and water, Total 377 cals

10 am Presentation and coaching, water

1 pm Lunch at client corporate dining room- Quinoa salad- 75 cals, 3 grilled shrimp- 30 cals, lettuce salad 100 cals, water (I ate very light because I was speaking again at 2:30) Total = 205 cals

2:30 pm Presentation and coaching, water

7:30 Dinner at hotel bar- Kobe burger no bun w side salad instead of fries- 400 cals,  side of hummus, olives and feta cheese (I didn’t eat the pita)- 400 cals,  glass red wine- 150 cals Totals = 950 cals (had to eat quick and get the h*ll out of there. Who knew they did karaoke night at the Millennium Hotel)

Total calories for day = 1532. Still under my 2000 BMR ( I think I lost weight this week. Pants were looser this morning)

I was in 2 locations today and had a blast helping people create their health vision and uncovering hidden obstacles. I played Rihanna’s “We found love”, as people wrote their visions on their Fit Lifestyle Maps, and the room was buzzing. I heard more amazing stories of success and suffering during the one on one’s. Let’s not wait, let’s live today.

Highlights:

• We learned the 3 essentials of exercise: Build muscle, build muscle, and build muscle. Any questions?
• Is it ok to eat after certain time? Yes if you must, keep within your BMR and make smart choices- see below
• I asked a volunteer what she wanted, she said to lose 50 lbs. I asked what she really wanted. She said, to dance salsa wearing a sexy red dress with her husband feeling good. Now that’s a vision.
• A working woman who supports her husband and son will now spend 5 minutes looking into her son’s eyes and be present with all her love. She will dance and be her free spirit for 5 minutes everyday to re-focus herself and better handle her stress. She will choose amazing snacks at work to make this a reality.
• A woman who wants to lose 100 lbs will stop believing she’ll be a bag of skin if she loses her weight. (This primarily belief is stopping her). She will use her bands for 5 minutes everyday and recite her new mantra, “I am worth it and I will look and feel great!!!”

Here’s what I ate:

5 am Workout with bands 20 min- Snack- banana, water = 100 cals

Too busy for breakfast (I know this is not a good practice but life is real. Will make up for it later.)

10 am Presentation and health coaching, water

1 pm breakfast Starbucks protein plate and green tea = 400 cals (eating in the car on way to next site)

2 pm Presentation and health coaching, water

5 pm Lunch Starbucks turkey on whole wheat in car on way to airport, water (bought it in morning with breakfast) 400 cals

8 pm flight to LA- Snack- water, dark chocolate found in my pocket from San Francisco- nice- 150 cals

9:30 Dinner Water Grill LA- steamed mussels = 300 cals, bitter greens salad w anchovy, shaved park cheese and garlic vinaigrette on side = 250 cals, couple bites of incredible salted sourdough and herbed bread = 100 cals, red wine = 150 cals. Confession; I went back and had another bite of each bread after the pic

Total cals =  1850 cals. Still under 2000 cal BMR. Nice

See you in LA!

Yesterday, I was in Silicon Valley, where Steve Jobs grew up.  I met incredible people who confirmed that no matter how smart or successful we appear, we all have similar challenges and want the same things.

I awoke at 5 am, did my band workout and drove from San Francisco to Silicon Valley, did my presentation and health coaching sessions, then flew to San Diego for my next presentation. My menu is below, but first, here’s what I asked today.

• What do we want?
• Why?
• How can you get it?
• PS; If you don’t have it yet, there’s nothing wrong with you! You just haven’t found the right solution….yet.

Here’s what I ate:

5 am- 20 minute band workout, 16 oz water

8am- Breakfast: Starbucks- Cheese plate with fruit and nuts, green tea = 400 cals

10 to 2pm – Presentation & coaching sessions, lots of water

3:30 pm- Lunch: Airport cafe- Vegetable salad with bay shrimp, Italian dressing on side, water w lemon  = 400 cals

4pm- 16 oz beer (ran into friend in airport and he convinced me to have a drink with him- it didn’t take much) = 175 cals

8:30 pm- Dinner: Hotel bar- Turkey burger on bun w feta cheese, (I ate the bun because I know I was low on calories for the day) with side greek salad, glass of red wine and water w lemon = 750 cals

Total = 1725 calories. Still under my 2000 cals per day BMR. Woohoo!

I ask every audience if they want to lose weight. I know, stupid question. 90% raise their hands. I then ask do you know how many calories you should be eating to lose weight? 99% say no. Is it any wonder why we aren’t reaching our health goals? There is nothing wrong with you if you haven’t. You’re just missing these and some other essential keys to the puzzle like; BMR (how many calories you should eat per day), the best way to exercise, and the keys to self motivation. That’s what this club and health coaching is for.

Most of us say we want to lose weight, but when I speak to people privately they reveal what they really want; to love and be loved, to be accepted, to be good enough and not to feel so different from everyone else. Any of that sound familiar?

I prepared my audience by telling them, “Some folks yesterday had emotional breakthroughs because we hit some nerves when I asked what they wanted and why they don’t have it. This is inevitable when I speak about losing motivation and sabotaging behavior when trying to be healthy.”  I asked them not to resist it. I then broke out and did my one on one coaching sessions. Here are some highlights:

• A woman asked me if I’d make her cry during our coaching sessions like she did during the presentations. She was smiling. I told her only if she wanted to. Frustration means you’re ready to change.
• Another person declared, “You just changed my life”. I told her, “No, you decided to do that. Own it.”
• A petit, lean woman said, “Everyone compliments me and no one sees the fat, depressed person I see”. She will now focus on the love she has to share, she doesn’t have to be perfect and she’ll try harder to connect with people, because thats what she loves.
• A single working mom, who puts everyone else first, will snack on apples instead of cheese and beer and take 5 minutes every night to do yoga poses and focus on what she’s grateful for, and acknowledge the hard worker she is. With gentle nudging, she accepted she’s not really lazy, just tired.
• A strong, masculine man will stop beating himself up on the drive home for being overweight, financially challenged and depressed. Instead he will focus on the love he has for his family and work and use food and fitness to be strong for them.
• A busy mom will eat at least 3 times a day, prepare a healthy dinner for her family, take Karate, do her band workout and feel great and will only weigh herself once per week in the morning on the same day- Monday, not Friday.
• A former runner will get therapy for her shoulder, choose healthier dinners and run marathons.

See you in San Diego tomorrow.

I’m headed to Silicon Valley today. I didn’t return for the fried chicken last night in San Francisco. Instead, I went in search of the perfect Peking Duck and found it in Chinatown. Rachael Ray recommended it.

I stayed within my calories, even with the duck, dark chocolate, and wine.

Yesterday was a great day filled with emotion as I did my presentation.  I spoke about Alison, Elana, Susan and some other club members who have changed their lives in wonderful ways, and it resonated with the audience. Several people broke down as they told me about their own health struggles. They felt embarrassed, and I said, “Please, I understand, don’t apologize for wanting to improve your life.”  Getting emotional about something you want is good. Emotions, not intellect, drive behaviors.

Here’s what I ate yesterday, and I kept it in my new tracker with food values; coming soon.

5 am: workout, water

9:30 am: breakfast- banana, egg, water = 159 cals

10 am: presentation, water

2 pm lunch: small greek salad and small calamari salad, water = 400 cals

4 pm: snack- dark chocolate with almonds 400 cals

7 pm: dinner- Peking Duck wrapped in pancakes, 600 cals, chinese broccoli w dried fish, 200 cals = 800 cals

8pm: snack- red wine and handful wasabi peas= 250 cals

total= 2009 cals

my BMR is 2275 so I was below my allowed calories for the day

See you in San Diego tomorrow.

The salmon won, but only because you’re watching. I’m on a 3 week trip to launch the 5 Minutes to Fitness+ Club.  I landed in San Francisco last night as the Giants won. Around the block form the hotel is Tyler Florence’s, from the Food Network, Wayfare Tavern. The staff told me the organic fried chicken was the best around.  I swear I was going to choose it, then I thought of you.  I knew I would be checking in and telling you about my trip and I didn’t want to disappoint you.  One of the keys to health success is accountability, and you and I have it here.

No promises that I won’t go back tonight and order the fried chicken It depends what I eat during the day and I already did my band workout. It’s looking good!  See you tomorrow from Silicon Valley.

BTW- The salmon was incredible. Best I’ve had, served with small clams, cannellini beans, roasted tomato and a glass of Pinot Noir. No, Tyler wasn’t there.