Shelly's Weight Loss Journey - The Beginning - Focused, Aware, and Disciplined

What do we know?

6 SOL Sisters this weekend - July 27, 2019

I know that we should love ourselves, and I do.  I appreciate that I am a healthy and vibrant person.  I tell the reflection in the mirror that “you are beautiful”.  (Usually after hair is styled and makeup is applied.)

But, truth be told, I turned 60 last year and I know that I need to take off excess weight that slows me down and threatens to affect my health.  My pictures are not as flattering and climbing the stairs from my brother’s dock this weekend left me completely out of breath.

If we continue to do the same things we’ve always done, we will continue to get the same results.  And, I know, nothing will change until I am ready to make a change.  I am ready!

I know that what we think about and focus on expands.  Anytime we focus on a project, we think about it.  We make plans, we research and gather what we need, we recruit help if needed, etc.  It’s no different here.

For me, counting calories has always worked.  Write down or journal what is eaten and count the calories.  I was a Weight Watcher for many years.  It worked for me.  At the time I was focused, aware of what I was eating and disciplined.  Counting points is similar to counting calories.  Both ways allow for added caloric intake from time to time.  Weight Watchers is great but if money or time is an issue, check out other online options.  My phone has several apps that I haven’t even looked at yet.  One is a Health App, I want to figure out how to count my steps in a day.  Not too hard, right?

MyFitnessPal App is a Calorie Counter and tracker.  It’s a free App.  It is easy to use It has thousands of pre-loaded food items.  It remembers your previous choices.   It can calculate your personal recipes.  It also calculates protein, carbs, sodium, etc.  I will use this App.

Go ahead and take some body measurements.  Record the number on your scale.  It is day 1.  Know that it will only get better from here.  Record your weight once a week at the same time of day.

Enlist the company of a friend.  Keep each other accountable without being judgmental. 

Remember that life is a journey.  When you are on a road and feeling lost, you have anxiety, frustration, even anger.  But as soon as you know that you are going in the right direction, you immediately feel a calmness.  Our commitment to following our food choice plan is exactly the same way.  We immediately feel good, excited, encouraged and ready for this adventure.  Let’s do this.

To begin, decide it is time to change current routines and habits.  We’re making new routines and habits now.  Read, study, research, read labels, and educate yourself.  Take notice of the amount of servings per a particular container or package.  Shop the perimeter of the grocery store. Avoid processed foods.  No Sugar or white flour.  Pick fresh fruits and vegetables, fresh lean meats, chicken, and fish.  Limit cheese.  Healthy fats are necessary.  Limit to 3 servings a day, approximately 3 oz. per serving.   Good fats are Avocado, Butter, Olive Oil, Coconut oil, grapeseed oil.

Google “healthy recipes” with a particular vegetable.  Try something new.  Spaghetti Squash with pasta sauce, Butternut Squash soup, a side of mashed Cauliflower, and Roasted Veggies. Don’t overcook veggies. Steam them, bake, roast, or grill them.

This is my plan of action.  You may decide on a different plan.  But most important, make the plan and then execute the plan.   I will stay between 1200 and 1500 calories per day.  For now, no junk food.  For now, VERY limited alcohol.  What are your “Red Light” foods that for now we are going to say, “Very Limited”?

Water – half my body weight in ounces per day. Start first thing in the morning with 20 oz.  I like cold from the fridge, but not ice water.  Or I just add 1-2 cubes of ice to slightly cool tap water.  Set a timer on your phone for every three hours to remind yourself to drink another 20 oz. bottle.  Flavor the water if you like.  Add the juice of a lemon, lime, or an orange.  You can purchase flavored water, but stay away from all artificial sweeteners, as much as possible.  Write your water amounts on your food journal. 

Make it simple to start.  Each of my meals will include a protein, a fat, and a vegetable, at least at lunch and dinner.   I will avoid starchy foods and starchy vegetables to begin with.  A Low Carb plan is also not hard for me to follow. 

For Breakfast – one of these.

Plain Yogurt and fruit  (I like full fat yogurt)

2 eggs scrabbled with ¼ cup Cottage cheese

Lunch – one of these.– Prepare your lunch at home to take to work

2 oz. Deli meat and 2 oz. cheese on reduced calorie bread with fruit and or veggies

All Nut butters are good with an apple

Cottage Cheese and sliced tomato

Leftovers from last night, meat with veggies

Prepackaged salad from the produce dept.  You may want to add 2 oz. of extra deli meat.

“P-3”, in the deli case, is a package of 2 oz. meat, 2 oz. Cheese and nuts.  Add a piece of fruit.

Dinner – one of these.

4 oz. beef, chicken, or fish with salad or veggie. 

Spaghetti Squash and Sauce with 2 of Marina’s meatballs.  (Marina’s products are pre-made and sold at HH Republic Rd and Eastgate)

If you’re out, take a picture of your meal so you can remember to record it later.

Snacks –

Fruit

Almonds, Walnuts, Cashews

V-8 juice, If sodium isn’t an issue

Applesauce (no sugar added)

Late night or other snacks -

I like to have a prepackaged protein snack (The ones I like are sold at The Healthy Weight Supermarket or Professional Weight Management) I like a protein juice drink in place of a glass of wine.  (I know, it’s not the same.  But it is a replacement.)  I like the protein bars, protein hot chocolate, etc.  Lots of things to choose from.   This is also good if you feel the need for something sweet after a meal.

Hot tea. I like one cup of coffee in the morning, but in the evening, I enjoy a cup of tea.  It feels like a treat.

Add Activity

Start slow.  We all hate exercise.  But activity should be fun.  I have danced for 10 years, but because it is established in my routine, I need to add something more.  I’m telling myself, Just Walk.  A 30 minute walk once or twice a day is perfect.  Find something you really enjoy!  I want to get my bike out for a ride.  I love to swim.  I even enjoy projects around the house that include lifting and bending, also gardening.  I LOVE yoga.  I will add yoga into my routine.  ( Don’t just say it, do it! Schedule it in your calendar.)   

Make time to be outdoors a little bit every day!

Write your activity on your food journal. 

My good friend Vivian said all the time, “Good, better, best, never it rest, till the good becomes better, and better becomes the best.”  I believe this quote originates from Muhammad Ali, but for me, it is a Vivian quote.

What has worked for you?  What are your go-to recipes?

I would Love your feedback.  Feel free to email me at Shelly@harterhouse.com.  And let me know if I can share your suggestions.

Barbecue for Vegetarians?

Barbecue is synonymous with meat.  Think Barbecue and you think pork butt or shoulder, beef brisket, ribs, and even chicken.  It’s a universal favorite even in its different incarnations across the country.  So what’s a vegetarian to do if he or she wants to partake in that taste sensation?  Is it even possible?  Absolutely!

     With a little creativity and ingenuity, even the most die-hard vegetarians can find a way to indulge in a fantastic barbecue, whether by duplicating the taste or just enjoying the barbecue experience.  Here are a few ideas for vegetarian foods suited for grilling;

·         Corn on the cob is awesome prepared on the grill.  It can even be brushed with barbecue sauce for that classic flavor in a unique preparation.  Eggplant is also perfect for grilling.  Brushed with olive oil, it will cook up with fantastic-looking grill marks.  It’s suited to a wide variety of grilling methods and flavors, too

·         If you’d like something a little more “meaty,” then Portobello mushrooms are the answer.  They make a great vegetarian barbecue option.  They can be grilled up like a burger, slathered in a sweet barbecue sauce or marinated like a steak.  The meaty flavor of a Portobello is perfect for duplicating barbecued meat methods.

·         Tofu is another option perfect for the vegetarian barbecue.  Because of its texture and ability to take on the flavors of sauces or marinades, it’s definitely suited to a slathering of barbecue sauce.

No matter the season, any time is the right time for a little barbecue bliss!  Let Harter HouseSupermarkets provide you with the freshest ingredients available for your next barbecue.

Grilled Vegetable Salad
Arrange grilled summer vegetables, such as zucchini, peppers, onions and eggplant, on a large platter and serve them at your next backyard get-together.

Vinaigrette

5 tablespoons butter melted

1 tablespoon olive oil

1 tablespoon finely chopped rosemary

2 teaspoons finely chopped fresh garlic

1/4 cup red wine or sherry vinegar

2 teaspoons Dijon mustard

1/2 teaspoon freshly ground or coarse ground pepper

1/4 teaspoon salt

2 tablespoons finely chopped pitted kalamata olives

Vegetables

2 medium zucchini, halved lenghwise

1 large red bell pepper, quartered

1 large yellow bell pepper, quartered

1 large red onion, cut into 6 slices

1 small eggplant, cut into 6 (1/2-inch thick) slices

Directions

Combine butter with olive oil, rosemary and garlic in medium bowl; reserve 1/4 cup. Add vinegar, mustard, pepper, salt and olives to remaining butter mixture; mix well. Set aside.

Heat gas grill on medium or charcoal grill until coals are ash white. Place vegetables onto grill, cut-side down.

Grill, turning and brushing occasionally with reserved butter mixture, until vegetables are tender and browned (13 to 15 minutes).

To serve, arrange vegetables on serving platter; drizzle with vinaigrette.

 

 

"Peachy" Pork Chops & Asian Slaw Recipe

Here is a great idea for fixing Center Cut Pork Chops.

4 Center-Cut Pork Chops - from Harter House Supermarket

1 Cup peach preserves

Spice Rub (see below)

Spice Rub 1/2 C brown sugar

3 tsp sea salt

3 tsp freshly cracked black pepper

3 tsp sweet paprika

2 tsp garlic powder

2 tsp onion powder

1.) Mix rub ingredients together and massage into all sides of the chops. Let sit for about 30 minutes. You don’t want to grill super cold meat. That’s a no-no.

2.) Put preserves into a small saucepan over low heat. Stir with a non-stick spatula. Once the preserves are sauce-like, turn the heat on as low as possible. Ignore the sweet stuff for the moment.

3.) Preheat your outdoor grill (or indoor if you can't have an outdoor grill for whatever reason) on LOW.

4.) If you grill these chops on anything but low, you will end up with BLACK chops. Black chops = not so good chops!

5.) Grill the chops until done - remember a teeny bit of pink won't kill you. Too many people overcook pork and end up eating what looks, tastes, and feels like shoe leather

6.) During the last 5-7 minutes of grilling, baste all sides of the chops with the peach glaze. Don't walk away. Don't close the lid. The sugars will caramelize.

7.) Serve the remaining peach glaze.

I served the chops with homemade Asian slaw and steamed corn on the cob.   

Asian Slaw Recipe
Ingredients

1/4 cup extra-virgin olive oil

3 tablespoons minced ginger

1 tablespoon minced garlic

2 tablespoons brown sugar

5 tablespoons soy sauce

4 tablespoons mirin, or white wine

1 teaspoon sesame oil

1/4 cup rice wine vinegar

1 cup thinly sliced napa cabbage

1/2 cup thinly sliced green cabbage

1 cup julienned carrots

1/2 cup thinly sliced red onion

1/2 cup thinly sliced red bell pepper

1/2 cup thinly sliced bok choy

1/2 cup bean sprouts

1/2 cup julienned snap peas

1/2 cup julienned green onions

15 wonton skins, fried

Peanuts, for garnish

Directions In a small saucepan add 2 tablespoons olive oil, ginger and garlic, lightly saute until lightly brown. Add brown sugar, soy sauce, and mirin. Saute for 5 minutes and remove from heat. When cool whisk in olive oil, sesame oil and rice wine vinegar.

Mix all vegetables in a bowl and toss with dressing.

Garnish with crushed wontons and peanuts.

You will find everything you need at Harter House and Harter House World Flavors!

Enjoy!

Apple Bundt Cake

Big chunks of apples nestled into a cinnamon spice cake batter and covered in glorious homemade caramel sauce.

Ingredients

Cake

• 2 cups granulated sugar
• 1 1/2 cups vegetable oil
• 2 tsp.vanilla extract
• 3 large eggs room temperature
• 3 cups all-purpose flour
• 1 tsp. baking soda
• 1 tsp. cinnamon spice
• 1 tsp. salt
• 3 medium Granny Smith apples - peeled, cored. and chopped

Caramel Glaze

• 1/2 cup butter
• 2 tsp. heavy cream
• 1/2 cup packed brown sugar
• 1 tsp. vanilla extract

Instructions

Cake

1. Preheat the oven to 325°F. Grease a 9 inch Bundt pan.
2. In a large bowl, beat the sugar, oil, vanilla, and eggs with an electric mixer until light and fluffy.
3. Combine the flour, baking soda, cinnamon, and salt; stir into the batter just until blended.
4. Fold in the apples by hand. Pour into the prepared bundt pan.
5. Bake for 55-70 minutes or until an inserted toothpick comes out clean.
6. Allow to cool for about 20 minutes in the pan and then invert on to a wire rack.

Caramel Glaze

1. Heat the butter, heavy cream, and brown sugar in a small saucepan over medium heat.
2. Bring to a boil, stirring to dissolve the sugar, then remove from the heat.
3. Add in vanilla and stir until combined. Let sit 5-10 minutes to thicken.
4. Drizzle over the warm cake.

Recipe by:  iambaker.net

Slow Cooker Balsamic Glazed Chuck Roast

Moist and fall apart tender beef chuck roast in a tasty balsamic glaze that is so easy to make in the slow cooker!


INGREDIENTS
1 tablespoon oil
3 pounds Harter House Chuck Roast
1 large onion, sliced
4 cloves garlic, chopped
1/2 teaspoon red pepper flakes
1 cup beef broth
1/2 cup balsamic vinegar
2 tablespoons soy sauce (or tamari)
2 tablespoons brown sugar
1 tablespoon Worcestershire sauce
1 pound baby carrots (optional)
1 pound mini potatoes or diced potatoes (optional)
2 tablespoons cornstarch + 2 tablespoons water

DIRECTIONS

Heat the oil in a large pan over medium-high heat, add the beef and brown on all sides, about 20 minutes and set aside.

Add the onions and cook until tender, about 2-3 minutes, before adding the garlic and red pepper flakes and cooking until fragrant, about a minute.

Place the beef, onions, broth, balsamic vinegar, soy sauce, brown sugar, Worcestershire sauce, carrots and potatoes in a slow cooker, cover and cook on low for 8-10 hours or on high for 3-5 hours. (The beef will be falling apart tender when done!)

Remove the carrots, potatoes and beef and slice or shred the beef.

Skim any fat from the cooking juices, place it in a sauce pan, bring to a simmer, add the mixture of the cornstarch and water and cook until the glaze has thickened a bit.

OPTION

Skip the first 2 steps and place everything into the slow cooker.

OPTION

Instead of using the crock pot, place additional ingredients in the pot you cooked the meat in, bring to a boil, reduce the heat, simmer,  and cook until meat is pull apart tender, about 3-4 hours 

OR transfer the pot to a 275 F oven and braise until the meat is pull apart tender, about 3-4 hours.

Recipe from Closetcooking.com

Lemon Anise Slush Recipe

I found this recipe in an old issue of Gourmet magazine quite a long time ago, I make it on the nicest summer days or whenever I get a craving. I also sampled it at Harter House World Flavors when I was sampling Limoncello Liqueur!

The thing that makes this special is the hint of unexpected anise flavor which pairs nicely with refreshing lemon.

There are a number of ways to approach this quencher. The original recipe calls for either water, or vodka (if you're not messing around) as the base. My mom tends to make this as a mid-day treat and find that water works great. Yogurt is an alternative if you're up for something creamier and more substantial. I tend to make it as a refreshing adult beverage. Or, my husband enjoys a pilsner in place of the water, and this is also a tasty variety. My favorite is to add a small splash of Limoncello (Liqueur) finishing things off in lemon-kissed heaven. It's optional, but if you happen to have some on hand, give it a try.

Find all the ingredients you need at your neighborhood Harter House Supermarkets!

Lemon Anise Slush

I like to crush the anise seeds a bit with my mortar and pestle before adding them to the blender, with the idea that it makes it easier for the blender to break down the seeds a bit. But I'm not actually sure it helps, and think of it more of an optional step than anything.

1/2 cup fresh lemon juice, plus more to taste

1/3 cup sugar or honey, plus more to taste

3/4 teaspoon anise seeds

1 cup water or yogurt (vodka or pilsner for adult version)

ice cubes, to fill blender

water

2 tablespoons limoncello, optional but excellent!

Blend juice, sugar or honey, and seeds in a blender until the seeds break up quite a bit, at least thirty seconds. Longer if needed.

Add the water (or vodka, yogurt, pils), and enough ice to fill the blender. Blend until smooth. I sometimes need to add more water, to thin things out a bit and keep the blender going - do so a bit at a time. Depending on your blender, you might also need to stop on occasion to scrape the sides of the blender to get an even slush. Adjust for sweetness and lemon juice as you go. Serve immediately.

Serves 4-6. Prep time: 5 min

Now sit back and pretend you are here!

Greek Pastitsio, or Greek Lasagna

Pastitsio is Greek comfort food, pasta layered with meat, cheese and béchamel sauce.

I LOVE Greek food and this recipe looks delicious!   I will make this!

I found it on the hungry bluebird blog.

Be sure to look at this blog for more information on the proper Greek noodles and cheese to use.

I will probably use the recommended substitutions for items I am unable to locate.

The author, Kelly, introduces us to her friend Flora, who gave her this Greek family recipe.

Ingredients

• 3 pounds lean ground beef
• 1 large onion, chopped
• 2 15-ounce cans tomato sauce
• 1 tablespoon ground cinnamon
• coarse kosher salt
• 1 package pastitsio noodles, or mostaccioli
• 1/2 pound or more kasseri cheese, grated, about 4 cups (or asiago or an Italian blend) ~ Flora uses a lot of cheese, like a pound!)
• 4 eggs
• 1 1/2 sticks unsalted butter
• 1 cup flour
• 5 1/2 cups whole milk

Instructions

• Make the meat sauce one day ahead. In a large pot, add a little olive oil and heat over medium heat. Add the chopped onions and sprinkle with a generous pinch of salt, cook until onions are just translucent. Add the ground beef and cook and stir until no longer pink, breaking it up with a wooden spoon as it cooks. Add the 2 cans of tomato sauce and cinnamon, stir and bring to a simmer. Season with salt to taste. Let meat sauce stew for 3 hours, yes, for 3 hours with a lid on, slightly askew. Stir occasionally. Let cool and then refrigerate overnight.

  
  
• Bring sauce to room temperature or warm gently before layering the pastitsio. Grate the kasseri (or Asiago) cheese and set aside, you want at least 4 cups.

  
  
• Cook noodles in boiling salted water until al dente (I cook a minute or two less than package directions). Drain noodles and when cool enough to handle, put them in a large bowl and mix one beaten egg into the pastitsio noodles with your hands.

  
  
• Preheat oven to 350º. In a lasagna pan, or other large pan, drizzle a little olive oil in the bottom or coat lightly with cooking spray. Put all of the noodles which were tossed with egg in the bottom of the pan and arrange evenly. Sprinkle with a third of the shredded cheese. Using a slotted spoon, cover the noodles and cheese evenly with all or most of the meat mixture, leaving room for the béchamel layer on top. Sprinkle another third of the cheese over the meat layer. You now have noodles, cheese, meat, cheese layered so far.

  
  
• Make the béchamel sauce. In a heavy bottomed large pot, melt 1 stick of butter. Add the flour to the melted butter and whisk to combine well and cook, stirring constantly for a minute or two. Slowly add 5 cups of milk, whisking the whole time. Cook and whisk until it just starts to boil, when it starts to bubble. Turn off heat.

  
  
• In a separate bowl, beat 3 eggs and 1/2 cup milk with a hand mixer. Add this mixture to the pot, slowly, whisking the whole time.

  
  
• Put back on medium-high heat and cook and whisk until thick and bubbly. When at the desired consistency, cut the heat and let the béchamel sit for a few minutes.

  
  
• In a small sauce pan, melt 1/2 stick of butter. After the béchamel has rested a few minutes, pour it over the meat and cheese layer, spreading evenly over the top. Sprinkle the remaining cheese over the béchamel. Lastly, drizzle or spoon the melted butter on top of the cheese, this is what will brown the top of the pastitsio. (Okay, Flora says to use a stick of melted butter. Too much I think, especially for my pan size. But that is what she says to use.)

  
  
• Place pan on a baking sheet and then into preheated oven and bake for 1 hour, until browned and center is hot. If not browned enough, after 1 hour, turn on broiler and cook another 3 - 5 minutes, watching carefully until top is browned.

  
  
• 
  Let pastitsio rest for 10 minutes before serving.

  
  

Notes

• The sauce takes 3 hours to simmer and is best refrigerated overnight
• Assembling the pastitsio takes about 30 - 45 minutes
• Baking time is about 1 hour and then it needs to rest a bit
• Use a very large pan, I used a 12 by 18-inch baking pan.
• you can halve the recipe for a smaller pan.