Shelly's Weight Loss Journey - Week Two - Determined

Are you taking this journey with me?

Have you noticed that the meals you're eating lately are leaving you feeling satisfied, but not stuffed?   When food tastes good, we tend to keep eating until we literally cannot take another bite.  We feel stuffed and bloated.  But not if we are measuring and eating the right portions.

Be mindful that the food we're eating is fuel for our body.

The same as fueling our car, we need premium fuel for our body.  We cannot put Banana Twinkies in our car's gas tank, and we should not try to fuel our body with Banana Twinkies either.  Our bodies just won't run as well.
Tell yourself, "I am only going to eat foods that will nourish my body."
Remember that eating healthy meals is important for every member of the family.

The Bottom Line

The best food plan is one you can live with long term.

Step One - Reduce your calories.  You lose one pound of weight when you burn 3,000 calories more than your body uses.  Most women need at least 1200 Calories per day to be healthy.

Step Two - Eat a diet rich in lean protein to keep from losing muscle mass.  Eat plenty of fruits and vegetables to get the nutrients your body needs.  Cut out all non-nutritious food choices.  (Such as alcohol, Shelly)  All calories are not created equal.

Step Three - Hydrate - Another good reason to drink WATER, did you know that sometimes thirst can be misinterpreted as hunger?  Drinking a glass of water before meals will help with not over-eating.

Step Four - Exercise multiple times per week.  Fifteen minutes of moderate-intensity exercise will help you burn approximately 100 calories.  So one hour, four days per week, will burn 1,600 calories per week.  This alone will help you lose approximately 1/2 pound per week.  Moderate exercise includes jogging, brisk walking, cycling, and swimming.

Another interesting fact is that when I went to Affirm Weight Management, they told me that my body burns approximately 1,700 calories per day without added activity.  So if I eat a 1,200 calorie diet, I am already 500 calories into my 3,000 needed to lose one pound.

PROGRESSThis week, I am down another 1 pound.  5 pounds total in two weeks.  Sometimes after we've been successful we may then get complacent.  Which is what may have happened to me this past week.  But I am still headed in the right direction.  It was still a successful week. I still journaled my food and walked.  I really am still excited and today starts a new week!  I've already got a date to walk today with my good friend, Phaedra.

How often do you weight yourself?

I tend to only weight myself when I’m consciously watching my food intake.  Lately, I have been weighing every day.  There is no right or wrong answer here. But absolutely weigh at least once a week at the same time of day for tracking purposes.
Many people I know weigh every day.  They say it is what keeps the scale from going up due to lack of attention. 

Others will tell you that you don’t need the scale because you can tell in your clothes.  Well, that is true too.  In fact, after losing just 5 pounds, this week my shorts, that were uncomfortably tight, now feel perfect on me.  What a great feeling that is!  I did not measure myself yet, like I suggested we do the very first week, but I am certain I must have gone down a full inch in my waist due to the way my pants are fitting.  And I WILL measure myself.

LeAnn’s favorite saying is, “Nothing tastes as good as thin feels.”  Boy, isn’t that the truth?

I also walked three days at the Nature Center this week.  I was challenged getting up that last hill, but I am always glad when I complete walking the entire area.  This is another way to recognize that I’m reaching my goals.  That hill WILL get easier as I get stronger and not carrying as much weight on my frame.

This past week I consciously chose to "take a detour" and have my favorite meal from Tong's Thai with a couple of drinks.  I justified that I had the rest of the week to stay on track.

I knew that it would probably affect the scale the next morning and in fact it did.  This may happen because of salt or MSG.   Actually I journaled that meal to the best of my ability and found I was at 1539 calories for the day.  So I was at the high range of my allowance, but it still affected me with water retention.  When this happens, be sure to drink your water.

We are always going to want an opportunity to splurge and that is not a bad thing.   We must be able to enjoy a special meal from time to time.  Just remember to get back on the right road the next morning.  Never beat yourself up.

If you haven't done it yet, download MY Fitness Pal, a free App, to journal what you eat and keep you accountable.

Are you hungry just before bed? I eat dinner around 6:00 pm, so I find myself feeling hungry before I go to bed.  I was told to eat no more than 150 calories, if I must have something before bed. Sometimes I have a glass of milk.  Krista said she likes an avocado before bed if she’s feeling hungry.  I also might have a protein juice or protein bar. 

Paula reminded me this past Monday morning, “Appreciate how the little things become big things.  Big things don’t usually happen all at once.  It is one step, followed by another step, followed by another.  It is purposeful, but seldom big – all at once.  It is important to dream big – but work small.  It is in the small details, done persistently, that make big dreams happen.”

What are you doing differently today?

Email me: Shelly@harterhouse.com

Shelly's Weight Loss Journey - Week One - Progress

  

Marlene told me a long time ago, “By our choices we reveal our commitments.”

Life is all about choices. 

The hardest part of a weight loss journey, is deciding it’s time to make changes in our life, and then follow through.  Once the decision is made, if we are focused and aware, discipline is not as hard as you think it will be.  Will I, Won’t I, Should I, Shouldn’t I?  Once we remove these questions, we can get on with executing our plan. 

Krista said, “It all starts at the grocery store.  If it’s not in the house, I can’t eat it.”

And going to the grocery store involves making a list of foods to purchase based on a meal plan.

Again, make your plan and execute your plan.

Reading labels – Do you know how to read labels? 

I love fresh mozzarella.  I would purchase the Bel Gioioso Brand Mozzarella ball and I could easily eat half of the ball, with tomato, basil, Olive oil and balsamic or on top of a homemade pizza.  But when I read the label, the serving was 1/8 of the ball.  One serving (1/8) of the ball is 70 calories.  It has 5 grams of fat and 5 grams of protein. 

I decided on ¼ of the ball and 140 calories for my serving.  That was still half of my previous normal serving.  Because I had 2 servings, now am getting 10 grams of fat and 10 grams of protein. 

Smart Chicken Thighs with skin on

Another of my favorites is chicken thighs, with the skin on.  I baked these in the oven and they were so good.  I had one large chicken thigh with frozen mixed vegetables.  This label says a 4 oz. serving is 260 calories.  That is consistent with My Fitness Pal also.  19 grams of protein, and 21 grams of fat.   It is higher in fat than if I didn’t eat the skin.  How bad is it, really?

So I did some reading on how much fat I should eat in a day.  The mayoclinic.org website states

Total fat: 20% to 35% of daily calories – at a conservative 1200 calories per day, that would equate to 240 – 420 fat Calories per day.

Saturated fat: 10% or less of daily calories.  At 1200 calories per day, that would equate to 120 calories or less per day.

There are 9 Calories per one gram of fat.  My chicken thigh (with skin) had 21 fat grams or 189 fat calories.  My chicken thigh (with skin) had 6 grams saturated fat or 54 saturated fat calories.

Chicken Thigh, mixed vegetables with butter (and wine.)

Maureen, my alternative health friend, always told me eating fat doesn’t make you fat.  It’s the starches, sugars, and processed food that should be avoided.  Fat calories actually makes you feel more full and satisfied longer.

Sit down and eat your meal at the table.

I’m not telling you anything you haven’t heard before.  We get in such a rush that we eat in our car, we eat at our desk, we eat in front of the TV.  But this week I made it a point to sit at my table.  I even used my nicer dinnerware a couple of times. 

Concentrate on slowing down.  Really chew your food.  Savor the taste.  Enjoy every bite.

Remember it takes 20 minutes before your brain registers that you’re full. 

You may want to use a smaller plate for a full plate of food. 

Water – half my body weight in water is a lot.  I don’t think I hit that mark any day this week.  But it was certainly better than before, and I will continue to try harder to hit that mark.

Exercise – Rather, Activity!  I added activity almost every day.  I walked 4 days with a girlfriend.  I danced three days and I swam several days. 

Ham and Cheese Roll-up, tomatoes

While walking, I had my phone in a pocket and “My Fitness Pal” App logged my steps.  One day I made it over 10,000 steps.  Another day was 8,000.  I will work towards 10,000 steps every day.   

Logging what we eat - I logged my food every day in the My Fitness Pal App.  It’s a free app and it’s really easy to use.  

This week I ate avocados, bananas, yogurt, berries, oranges and apples, Fresh tomato and Mozzarella, Almond butter, Spinach omelets, and taco salad without chips. (15 chips would have been 150 calories)

Taco Salad with Avocado

 

Progress! 

I did good this week. My scale is down 4 pounds in 7 days.

It has been my experience that the first week is a greater loss because we will drop water weight our body has been holding on to.  I’m on a journey.  And I’m following my road map.  I hope you’ll want to come along.

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

Pork Tenderloin, Baked cauliflower,
and homemade applesauce

Steak, Yellow Tomato, Basil,
Mozzarella, and balsamic glaze

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

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