CAN OPENER!!

My pedometer arrived earlier in the week.  I was bad and forgot to put in on yesterday.

So, this morning, I'm going to

attach it to the cat

wear it so I can show you how many steps I take.  My goal is 10,000 but if I can get half of that to start I'll be happy.

Today started with a couple of slices of Dave's Killer bread Good Seed thin sliced (only 70 calories and lots of protein and fiber).  I had those with almond butter and marmalade plus a small tangerine. They are in a box as I ordered these two varieties directly from Dave's as my local story doesn't carry the whole line (most grocers out West do though).

Lunch was leftover pizza from last week frozen and then  thawed and reheated with some raw carrot and celery sticks.  The remaining pizza I shared with a bachelor colleague who was happy to have it so I wouldn't "eat it as it's going to go bad".  

Tip for the day  If you eat an extra portion JUST because otherwise it will be frozen again  or thrown out- DON'T eat it.

Afternoon snack was apple and a low fat yogurt. I

Dinner was in the crockpot.  I have one at home and one at the crash pad and they both get a lot of use. I honestly use it more when I telework as on non telework days I'm often gone far longer than 10 hours and dinners those night are leftovers or pasta.

The first time I mentioned cooking in it, my new husband grinned and said "Crockput?  Is that one of the new Olympic events?"

I, of course, had visions of handsome, burly Scottish guys flying 3 quart crockpots across a field;

"YES, that's new, along with Highland Games Caper Tossing and Pizza Stone Put."

Tonight's recipe was an experiment that turned out really good and my husband requests it often. (He loves taking in the individual dinner leftovers in to work rather than eat at the cafeteria at the plant where he is a mechanical engineer).

Don't let the amount of the garlic or the sugar put you off from trying it. Don't let the really boring pictures keep you from trying it.  With the added juice from the dark meat chicken cooking all afternoon in the crockpot, it makes a wonderful sauce for the chicken, with some leftover for later.  Plus, the chicken is amazingly juicy and tender. I served it with a tiny bit of  cooked pasta sautéed with herbs and broccoli and topped with a little Parmesan and cracked pepper instead of my usual tower of rice plus some baby carrots.

Crockpot Garlic/Brown Sugar Chicken

In 2 T. of olive oil, lightly saute a heaping 1/4 cup (yes 1/4 cup) of chopped  jarred garlic, until softened but not browned.
Remove from heat and stir in:
1/2 cup plus 2 tablespoons lightly packed light brown sugar
1 Tablespoons of maple syrup
2 teaspoons rice vinegar
2 pinches of crushed red pepper (more if you like it hot, I use about 1/8 tsp.)

Stir until sugar is melted.  Place four whole leg quarters or 8 chicken thighs and legs in a crockpot and brush  or spoon sauce over the top. ( I had some with skin and some without to reduce the fat). Sprinkle generously with Janes Krazy Mixed up Salt (this mixture of salt, pepper and spices is inexpensive and very good.) or salt and pepper to taste.

Cook on low for 5-8 hours (see note below) hours, opening lid and basting with liquid a couple of times if you like. If  you are the type to cook with your crockpot all day while you work, you'd be better off with large whole chicken breasts, otherwise your chicken may cook to the point of falling off the bone, still tasty if you wish to serve over rice with the sauce though..  (Note: my crockpot tends to cook on the warm side, and quicker than some crockpots so five hours works for me.  An internal temperature reading of 165 F. near the bone is the best way to know your chicken is cooked through.)

When chicken is done, remove from pan to keep warm.  Pour sauce into sauce pan and slowly whisk in 2 teaspoons of corn starch mixed with 1 Tablespoon of water.  Bring to a boil on the stove over medium heat and whisk, adding an additional 1/2 teaspoon maple syrup, until thickened and slightly reduced. Pour over chicken and serve with rice or pasta.

Note for the readers coming over from the Dog blog - garlic is extremely toxic for dogs (I'm not sure about cats - ask your Vet). Do NOT give your pet any of this chicken as a treat, not even a little bit.

That's it folks!  Today's totals Breakfast 300  Lunch 350.  Afternoon protein boost 200.  Dinner 400.  1250 calories. I gave up on a treat after it attacked me, but you'll have to visit The Book of Barkley Blog for THAT story.

Tomorrow is weighing day.  I've cheated a bit this week but I've also made some better habits.

4950 steps.  

Part of this Incomplete Breakfast

I meant to eat breakfast - really I did, there was even cooked bacon left from the weekend.  But I got a late start as I hit the snooze button twice and though making it to work on time, I forgot to grab my lunch from yesterday, which I'd taken home when it wasn't finished.   

By lunch, I was starved but I was determined not to repeat yesterday's high-calorie sandwich so  I went home for lunch and had some defrosted pasta with homemade, low fat with TVP sauce.  To give you an idea of the modest portion -  that is a 9 inch square salad plate. .  With some carrots to munch on the drive back to work, I felt pretty good.

Afternoon snack was a baggie of some leftover popcorn popped with only a tiny bit of olive oil and a pinch or two of sugar for a hint of "kettel korn" taste. . .

and an apple.

I had errands to run after work so an Alpsnack kept me going until I got home. 

Dinner was a cup of Thai Coconut soup with a handful of finely chopped leftover steamed veggies thrown in,  a slice of Dave's Killer Bread, and four ounces of red wine.

Totals:  Breakfast:  0 (not good)  Lunch (about 1 1/4 cup pasta with sauce) with carrot sticks  about 475.  Snacks  340  Dinner 325  Before bed, I'll have a  non fat Greek yogurt with a dab of honey and herb tea  150.    Totals for the day  About 1350.   Yay!   Back on track and when I got on the scale this morning, I was down 1 and 3/4 pounds from 4 days ago.

Steps (I had a lot of sitting today)  3790.  Swimming in pool at crash pad before the pool closed.  20 minutes.

Tomorrow is lunch out with colleagues.  It will likely be Mexican.  Pray for me  :)

Monday dawned at (you don't want to know).

Since skipping breakfast was one of the reasons I was putting weight back on (picture me 10 a.m and a box of Pot Tarts calling to me in the work breakroom) I'm making it a point to eat each morning.

I made my smoothie up Sunday night, enough for 3 days.  I just give it a quick blend and pour a glass. Smoothies are great but for me they don't work as a meal replacement, no matter how many calories. I need something that says "BITE ME!.  So I served my smoothie with oat bran muffins as a change of pace from my usual toast. These are the "Cholesterol Cure" book recipe without the fruit and nuts (extra calories).  They're quite plain though I add.

But they are VERY filling, flour free, very low in sugar and fat, with only about a hundred and ten calories without the raisins and nuts. The texture is similar to a corn muffin and they can be addicting as a breakfast munchie when you get used to much less sugar in your diet.

I probably won't be posting photos of lunches in the lunchroom at work ("Who is that weird woman taking closeups of a tuna sandwich?")  But I will do so when I eat out or just drive my truck to someplace with trees and sit and eat.

Today, I split a Panera Napa chicken salad sandwich (690 calories for a single sandwich!) with a friend I met for lunch and had the apple that was the side.

My 60 plus-year-old friend instead got a brownie because she rides her bike about 5 miles every day and does 3-4 days of swimming and/or yoga each week.  She's petite and wears those cute, brightly colored designer outfits that make her look like a model and make me look like a Highway Traffic Cone.   (Hmmm. . . correlation between energy out and energy in - must do further research :-)

But I have to ask Panera - seriously, outside of Captain Carb who orders a Baguette as a sie to their sandwich?

My afternoon snack was a few almonds (about 1/3 cup)

Work was going to go later than expected I was sure, so I packed a Bento Box before I went to sleep, just in case.

Fruit, cucumbers from a friend's garden splashed with a little rice vinegar,  dark chocolate sugar-free pudding, salad and some Gardein crispy "chicken" strips.  A light, cold supper I could eat at my desk. Yummy and SO much better than bringing back another restaurant sandwich to eat.

Total for the day:  Breakfast 360.  Lunch  (splitting a sandwich)  425   Snack 170  Dinner 400  for a bit more than 1350 ish for the day.

The glass of wine I had when I got home doesn't count.  Because I drank it standing up.

OK  1500 calories for the day.

Exercise?  Let's just say it's hard on 10-14 hour work days.

Sunday started with fresh from the oven breakfast. 

Cranberry Scones.  There's two in the photo but I was good and wrapped the other one to give to my administrative assistant when I go in. The rest get frozen and taken home to my husband. I served it with a small pat of Earth Balance spread and three pieces of bacon (I know, still falling off the "meat wagon" every once in a while).  The scones are from a Mix from "Sticky Fingers Bakery" and can be found at a number of specialty grocers, Fresh Market in Indy and at the Sticky Fingers Bakery website.  They make THE best scones and have no artificial flavors, colors, preservatives, trans-fats or saturated fats. They are as good as homemade, MUCH better than store bought, and you only add water and mix and bake.  I made them as a "round" cut into wedges so my calorie count was more than the "drop scone" directions on the box which is only 140 calories per scone.

Then it was time to shop for the week after church got out.

Here's the haul for the week.  This is just for me as I'm at the crash pad all week before a good stretch of days off. It's more "packaged" food than I use at home, but I put in long days and it's just me so often it's easier.

The Vitamin Waters (Zero type) are my replacement for the large glass of juice I was drinking on waking. I just couldn't start my day without the big glass of OJ.  I know the Vitamin C in juice is good for me, but the calories in fruit juice are WAY too high.  I think these will be a good substitute for that morning craving and the orange flavored one chilled, is quite good.

There was two bags of salad, some "veggie" chicken strips, raw almonds, fruit for snacking or smoothies, cranberries for salads or muffins, a few frozen foods including some veggie "burgers", jello pudding, and a large seasoned chicken breast which was on sale for just over a buck.  It will make a nice dinner or stir-fry, but I"ll freeze it for now as I have another dismantled chicken thawing for this week's crockpot dinner.   On hand I have flour and all the usual spices, coconut oil/milk, olive oil and salad dressing for burger topping (sweet onion dressing is great on a veggie burger) or salads   There's also almond butter and protein powders on hand. This was purchased at a more high-end grocers and ran me about $60 with sale items involved and not all of it will be polished off this week. I average $40 - $60 for groceries a week when on my own, including the occasional bottle of red wine and/or bar of dark chocolate.

Tips for healthier shopping.

(1)  Unless you are buying for a family with kids, get the small cart.  If it's full of fruits and veggies (the first stop in the store if you're wise) there's less room for the megapack of Cheese Doodles and the case of sugary Pop.

(2)  Don't shop when you are hungry.  You will be putting all kinds of junk in your cart because even food you'd normally turn away from looks great when you are starving (mmmmm - pickled herring).

(3)  Shop the outer part of the store first.  Avoid the center aisles with all the prepackaged and junk food. Note- stores are getting sneakier and putting some refrigerated cases in the middle of a dry goods aisle to lure you in.

Lunch today was the kale salad with three "Gardein" brand vegan crispy tenders with a slice of bread and some poppyseed dressing.  Yes I know, I had bacon for Breakfast, I'm a failed vegetarian, but I eat meat free most of the time. This is becoming one of my favorite salads and the "chicken" is better  tasting than most of the other veggie "chicken" brands with a LOT less in the way of chemical or artificial sounding ingredients.

Afternoon Snack - decaf coffee and an Alpsnack. A Dried fruit type bar made with almonds, coconut, mango, pineapples and chia seeds, this bar is vegan,wheat and  dairy free and has a TON of Omega 3 and 6's as well as essential amino acids. Gertrude, the President of the company, grew up in Switzerland where her Mom taught her how to nutritious nut and fruit bars. This is the one I bought, but there are other flavors with different fruits and some with bits of dark chocolate or espresso and chocolate.  I loved this bar and bought extra for field work, bike trips and afternoon snacks. This is favorite new find while eating healthier, found at Georgetown market in Indianapolis a week ago or you can buy online at http://www.alpsnackinc.com/

Dinner wasn't planned.  I made a batch of low fat oat bran muffins for my mornings and they smelled so good I had two of them with a glass of protein smoothie made with vanilla protein mix with some frozen  blueberries for dinner.

Total for the day (approximate)  Breakfast  360, Lunch, 420, snack 190, dinner 360.   A little more than 1300 calories

I did get in a half hour swim in the community pool and  20 minutes walking with Abby the Lab while it was cool this morning.  Better than yesterday but hope the pedometer arrives soon as I think it will help motivate me.

Day one of "getting back on the wagon" with the diet and fitness plan.

Saturday is normally referred to as "Faturday" in our house - a total cheat day.  But cheating all day Saturday was stalling my weight loss, among other things.  So I just had one "cheat" meal, as far as fat, but not as far as calories.

Breakfast was a protein shake.  The Vega Sport is high in vegan protein and low in calories.  I added a teaspoon of the FruitFast cherry concentrate for a little flavor and some vitamin C.  I have tried a vegan and vegetarian diet and just ran out of energy without some animal protein (I'm O+ blood and tend to have low blood sugar).  But to be a better steward of our planet, I try and eat meat free at least 50 percent of the time.

With that was a slice of Dave's Killer Bread.  You're going to get tired of me talking about this bread. It's that good, there are several varieties including thin sliced, all full of fiber and protein  With a bit of marmalade I don't miss the entire toast rack full of buttered white toast that was part of my typical English breakfast.

Lunch was a cup of Thai coconut soup (Amy's Organics).  It wasn't as good as the soup at the local Thai restaurant which is sweeter, but likely had a LOT less date sugar in it, which is good.  Another slice of Dave's  Powerseed bread eaten plain.

Afternoon snack was a small kale and cabbage salad with a Tablespoon of nuts and dried fruit and a tiny drizzle of poppyseed dressing.   It was followed by a sugar free jello pudding chaser.

Dinner was the spurge meal.  I made homemade hand tossed pizza. I love pizza, especially the hand tossed with a thicker crust.  When she was a toddler, my oldest granddaughter preferred the New York Style, mostly so she could pull off the meat and the cheese and then wear the crust as a hat.

The recipe is Tony's from Sunset Magazine (recipe in the comments for now). It made enough for two crusts, so I cut the recipe in half. Using only 1 and 1/2 pieces of pepperoni on each slice for taste, and half the normal amount of cheese, the flavor of the delicious crust really came through and it wasn't loaded with fat. Instead of the third piece of pizza I had steamed veggies.

Activity Level?  I've ordered a pedometer.  I spent the morning cleaning out the crash pad closet to gather clothing for AmVets in anticipation of moving in a couple of months to be home full time. By afternoon it was in the 90's and very humid.

So here is a pictorial example of my activity level for the afternoon and evening.

And there will be a nightcap

Still:  Breakfast and lunch combined about 500 calories.  Dinner 500 calories.  Snacks 210 and nightcap - 80 calories.  Should have had an apple instead of the pudding to add a fruit, but. . . .
.
1290 total for the day  I'm tall -  so I'm supposed to eat 1200 - 1500 to lose weight, so that's good.

We'll work on that exercise tomorrow.

You're not fat Mom - you're just "fluffy"

Welcome to the next year of my life.

Growing up I was always active, athletic, and fit.  Even into my 30's and early 40's I never had to diet and could pretty much eat anything I wanted with energy to spare.  My girlfriends hated that.  Of course airplane food had a lot to do with that as I spent 20 some years flying around the world as an aircraft commander for both civilian and government entities wondering just WHAT was in my crew meal (don't even ask about what the foreign street vendors are selling).

Then life changed.  I went back to school, finished my Ph.D., went into federal service and spent 14 years stomping around scenes of occasional mayhem.  And like almost everyone that hits middle age, I gained weight. Not so much Greenpeace was looking to roll me back in the water, but I was starting to feel OLD, when I was barely 50.

I lost that weight cooking and eating healthy but for one cheat day a week but while writing the books it was too easy to get back to take out and packaged food and half of the weight came back and I had ZERO energy.

So I made a commitment to join my healthy and active hubby in making an effort to make more real food, with lots of fruits and veggies, with an eye on seasoning instead of fat and heavy sauces. I am joining him for long walks and we are hitting the farmers market for fresh produce as well as reading the ingredients on what we are buying in the grocers.

So, this blog  is here to provide motivation for working out more and making healthier food choices.  We'll share the occasional "treat" but the eye will be on seasoning as an alternative to a lot of calories.

Please share any tips or recipe ideas of your own and check out the other diet and fitness bloggers on my sidebar.   There won't be any complicated calorie counting (though I do use My Fitness Pal when planning eating out in restaurants) or fad diets (look I KNOW caveman ate croissants, who wouldn't?)

No one here is going to be famous or on the cover of a fitness magazine and we WILL fall off the wagon.  But we will do so as friends do, laughing and supporting one another.  So stop in for some recipes and some mayhem with an exercise ball.  (Do not taunt happy fun exercise ball!).