Merry Christmas!!

Merry Christmas!!

https://www.youtube.com/watch?v=hc17g0FcyCE&feature=youtu.be

http://www.fox2127.com/story/27650125/assembling-a-gingerbread-house

Gingerbread for Houses

http://www.fox2127.com/story/27598407/homemade-gingerbread-houses


Gingerbread for Houses

½ pound shortening
1 cup brown sugar
1 ¼ cups molasses
3 large eggs
8 to 9 cups all-purpose flour
1 teaspoon baking soda
1 tablespoon salt
1 tablespoon allspice
2 tablespoon cinnamon
1 tablespoon ground cloves
2 tablespoon ground ginger

Cream shortening and sugar until smooth. Add molasses and eggs, a little at a time. Beat until smooth. Sift 3 cups of flour with the baking soda, salt and spices. Gradually beat into the sugar mixture. Add 5 to 6 cups more flour, beating until mixed thoroughly. Dough will be heavy and stiff.

Divide dough into four balls and wrap each ball in plastic wrap; chill at least 2 hours. Preheat oven to 350 degrees. Line baking sheets with parchment paper.

Roll out dough into large sheets 1/8 to 1/4 of an inch thick on a well floured surface. (Roll fronts and backs slightly thicker for added support, roofs thinner because extra weight will make it difficult for the roof sheets to stick.). Place templates over the dough and cut with a sharp knife. Use the templates dusted with flour to lift the pieces of cut dough and slide onto the parchment lined pans. Dock the dough with a fork, cut out windows and doors. Be sure to mirror the front and sides by flipping the templates for the opposite sides and fronts.

Bake pieces 12 to 15 minutes, until nicely browned. When cooled slightly, carefully remove baked pieces from sheet and place on rack to finish cooling.

Notes:
Make house templates out of construction paper.
Reserve all scraps and roll out if needed for more structures or decorations.

Royal Icing
6 cups sifted confectioners' sugar
1 teaspoon cream of tartar sifted in with the sugar
4 to 5 large egg whites

Beat sugar with egg whites until thick and smooth. Correct consistency with additional sugar (to thicken) or egg white (to thin).

Chicken with Peanut Sauce, Manchamanteles

http://www.fox2127.com/story/27536602/chicken-with-peanut-sauce

Chicken with Peanut Sauce, Manchamanteles

4 chicken breasts or thighs
1 Tablespoon vegetable oil
1 garlic clove, minced
1 teaspoon jalapeno pepper, minced
½ cup sweet potato, diced
½ cup tomatoes, diced or ground
¼ cup chicken broth
2 Tablespoons peanut butter, natural or fresh ground
½ cup fresh pineapple, diced
¾ cup coconut milk, unsweetened
salt and pepper to taste
freshly chopped cilantro

Season the chicken and grill until cooked through. Hold warm until ready to serve. In a sauce pan and the oil, garlic, and jalapeno pepper and saute for 30 seconds. Add the sweet potato and continue to saute for one minute. Add in the tomato, broth, peanut butter, and pineapple and cook while stirring for one minute. Add in the coconut milk, salt, and pepper and simmer for 5 minutes or until the sweet potatoes are tender. Serve with the fish and garnish with chopped cilantro.

Notes:
- This dish is roughly based on a Central American dish, Manchamanteles, "The Stew that Stains the Table Cloth."
- There are many variations to this dish. You can add plantains, bananas, apples, mango, cashews, almonds, pumpkin seeds, any other pepper, and spices like cinnamon and nutmeg.
- Traditionally served over rice.

Cauliflower and Mushroom au Gratin

http://www.fox2127.com/story/27427775/cauliflower-and-mushroom-au-gratin-and-bacon-cranberry-sauce


Cauliflower and Mushroom au Gratin
1 head cauliflower, cut into small pieces
1 cup sliced mushrooms
1 cup heavy whipping cream
½ cup Parmesan cheese
salt and pepper to taste

Blanch the cauliflower in boiling water or a steamer until almost tender, 1 to 2 minutes. Saute the mushrooms until tender. Mix the cauliflower and mushrooms with the cream, cheese, and seasonings. Pour into a casserole dish and bake until the sauce is thick, 45 minutes to 1 hour.

Bacon Cranberry Sauce
1 bag fresh cranberries
1 jar cherry preserves
1 orange, zest and juice
¼ cup vinegar
½ teaspoon ground cinnamon
pepper to taste
½ cup bacon cooked crispy and chopped
salt to taste

Bring the first 6 ingredients to a boil in a sauce pot. Reduce to a simmer and cook until it starts to thicken slightly. Stir in the cooked, chopped bacon and season with salt and needed.

Notes:
You may want to adjust the sauce with a little extra sugar or a little extra vinegar. It depends on the flavor you are trying to reach.
Serve with roasted turkey, pork, venison, or lamb.

Winter Salad with Cider Maple Vinaigrette

Winter Salad

¼ cup olive oil
salt and pepper as needed
1 pound beets and/or any other root or winter squash, peeled and cut into medium pieces.
¼ cup julienne red onions
¼ cup dried cranberries
¼ cup orange segments
¼ cup chopped walnuts or pecans, candied would also work nicely
4 cups baby spinach, baby kale, or spring mix
Cider Maple Vinaigrette as needed.

Toss the vegetables with oil, salt, and pepper and roast in a 350 degree oven until tender. You can pull the vegetables slightly undercooked if you wish to add a little extra crunch to the salad. This is a personal preference. Cool and hold until ready to serve. In a bowl, mix together the salad greens, onions, cranberries, oranges, and nuts. Dress with a desired amount of vinaigrette and toss well.

Cider Maple Vinaigrette
1 tablespoon Dijon mustard
¼ cup cider vinegar
salt and pepper to taste
½ cup vegetable oil or olive oil
¼ cup pure Vermont maple syrup

Mix together the mustard, vinegar, salt, and pepper. Slowly add in the oil, small amount at a time until it is fully incorporated. Stir in the maple syrup until desired flavor and sweetness has been reached. Adjust salt and pepper as needed. Pour into a shaker bottle. Shake up each time before dressing the salad. Feel free to add fresh chopped herbs like parsley, tarragon, or chives.

Notes:
This salad is customizable and you can add in or take away any ingredients you wish. Feel free to add crisp bacon, grilled chicken, or any other protein if you desire.

Chicken Pot Pie

This is low carb and gluten free also.

Chicken Pot Pie

Low Carb Pastry Crust

1 Cup Almond Flour

1 Cup Quinoa Flour plus extra as needed for rolling out.

1 Stick Unsalted Butter, extra cold, cut into small pieces

½ Cup Shred Parmesan Cheese

½ Teaspoon each, Salt and Pepper

1 Egg

In a food processor, pulse together the flours, butter, cheese, and seasonings. Add the egg and continue to pulse until a dough forms. Remove from the processor and divide into two pieces, wrap each in plastic, and refrigerate until firm. Roll out both pieces of dough, press the first piece into a pie tin or earthen wear dish.

2 Tablespoons Butter or Oil

1 Pound Chicken Thighs, Diced

Salt and Pepper to taste

1 Clove Garlic Clove, minced

½ Cup Parsnips, peeled and diced

½ Cup Carrots, peeled and diced

½ Cup Acorn or Butternut Squash, peeled and diced

1 Cup Mixed Mushrooms, sliced

¼ Cup Chicken Stock

½ Cup Heavy Whipping Cream

1 Teaspoon Fresh Thyme

Season chicken with salt and pepper and sauté in a skillet until brown. Add in the garlic and root vegetables, and mushrooms and continue to sauté. Add in chicken stock and cream, bring to a boil and reduce to a simmer. Add in the thyme and cook until the sauce begins to thicken slightly. Taste and adjust seasonings as needed.

Pour the filling into the dish lined with the crust. Lay the second top over the filled pie and seal. Bake at 350 degrees for 25 to 35 minutes until crust is golden brown. Let the pie cool slightly and serve.

Notes:

- The crust and dish is gluten free.

- If there is a nut allergy, you can use all quinoa flour in place of the almond flour.

- Utilize any combination of vegetables to flavor the pie.

- You can make individual servings if you wish.

Orange Mint Salmon...

This is my ultimate signature recipe!

4 salmon fillets, 6 ounces each
salt and pepper
2 tablespoons oil
orange zest from 1 large orange
1 teaspoon puree or minced fresh ginger
juice from 2 large oranges
2 tablespoons unsalted butter (optional)
4 to 8 leaves of fresh mint, chopped

Season salmon filets with salt and pepper. In a saute pan over medium high heat, sear the salmon until just cooked through and hold warm until ready to serve. Pour off excess oil and add the zest and ginger to the pan. Deglaze with the orange juice and reduce by half. Swirl in the butter and add season with the salt, pepper, and mint. Taste and adjust seasonings as needed. Spoon over warm fish and serve with a side of sauteed kale.

Notes:
- Try to avoid “Chum” or “Kita” salmon if possible. Try to find Atlantic, Scottish, King, or Alaskan if available. Fresh is better but there is nothing wrong with frozen fish particularly if it is out of season or it has to travel long distances to get to your market.
- The butter in the recipe is optional. Reduce the juice a little more.

A Great Experiment, Results...

The month has passed since I started this experiment and here are the results.

On September 20, I weighed 283 pounds.
This morning, October 18, I weighed in at 269 pounds.
That is a 14 pound loss over the month.
Since my start day, I have now lost 181 pounds total.

I was not perfect with my eating over this time but here are the facts. I spent 6 months at just about the same weight, 294 with basically a 4 pound loss. I dropped a few more and went down to 289 for a while. And then down to 283. That is 11 pounds lost over 7 months. Over the past month, I am 14 pounds down.

I have made some changes to my exercise routine and eating habits over the past few weeks and I will share all of that again very soon. Do numbers lie? I do not know but I like the way these numbers look!

20 pounds away to my next goal of 249!

Tuscan Sausage, Kale, and White Bean Soup

http://www.wsls.com/story/26812997/food-lion-kitchen-sausage-kale-bean-soup

Tuscan Sausage, Kale, and White Bean Soup 
Serves 4

1 Pound of Sweet or Mild Italian Sausage
½ Cup Diced Onions
2 or 3 Cloves Garlic, minced
2 Cups Shredded Kale, remove any large stems.
6 Cups Low Sodium Food Lion Chicken Broth
1 Can Cannellini Beans, Drained and Washed
Food Lion Salt and Pepper to taste
Italian Parsley as needed
2 Ounces Parmesan Cheese, Shaved or Shredded
Food Lion Olive Oil as needed

Remove the sausage from the casing and add to a soup pot. Break the sausage up with a spoon and brown. Add in the onions and garlic and sauté for one minute. Add the kale and continue to sauté until the greens have wilted. Add the chicken broth, bring to a boil and reduce to a simmer. Add in the white beans, season the soup with salt and pepper as needed; continue to simmer. Spoon finished soup into bowls and top with chopped parsley, Parmesan cheese, a drizzle of olive oil. Serve with slices of crusty Italian bread.

Notes:
-Feel free to substitute any protein for the sausage. Chicken, ground beef, and/or shrimp will work perfectly.
-Cannellini beans are white kidney beans and you should be able to find in any market. Garbanzo beans will also work nicely.
-Feel free to add cooked diced potatoes or cooked shaped pasta to the soup. 

Fried Rice

This is a pretty good fried rice recipe. Much heartier that what you find in most restaurants.

Jasmine Fried Rice
1 tablespoon oil
1 cup whole grain brown jasmine rice
pinch of salt
2 cups cold water

Overnight Brown Rice: Sauté the rice in a sauce pot with the oil, do not brown. Season with salt and pour the water into the pot. Bring to a boil, reduce to a simmer, cover and cook for 20 minutes. Turn off heat and let set over night. In the morning, fluff the rice with a fork to separate the grains (check and make sure rice is tender and had cooked completely). Cover the rice and refrigerate until ready to use.

Note:
Whole grains have a tendency to take a very long time to cook. When starting the night before and letting set and cook overnight, it makes the final preparation at meal time much easier. You can cook the brown rice before starting this meal but it can take between 40 and 60 minutes for it to cook completely. You can also soak the brown rice over night and then stove top cook or steam.

Ingredients for the fried rice:
2 tablespoons peanut or sunflower oil
¼ cup diced onion
¼ cup mushrooms
¼ cup diced zucchini
1 pound cooked chicken or shrimp
¼ cup green peas
2 large eggs
2 tablespoons low sodium soy sauce
1 tablespoon butter
salt and pepper to taste

Using a large skillet or sauté pan over medium high heat, add the oil, diced onions, and mushrooms, and sauté until tender, about 2 minutes. Add in the cooked chicken and peas and toss. Stir in the cooked rice and continue to stir and toss. Make a well in the middle of the pan and crack in the two eggs and scramble. After cooked, mix in well with the ingredients in the pan. Add in the soy sauce and butter and sauté and toss until all ingredients have been mixed thoroughly. Season as needed with salt and pepper. Serve immediately.

Notes:
- Fried rice cooks much better when using rice which has been cooked and cooled.
- You can set this up as a “fried rice bar” and have your guests select and choose which ingredients would like to make a personalized fried rice dinner.
- Feel free to add or take away any ingredients to the mix.

Avocado Salsa Burgers

You can also call these Taco Burgers!

Serves 4

4 burger patties
1 avocado, sliced
½ cup salsa
¼ cup sour cream
¼ cup crumbled queso fresco
4 large flour tortilla wraps, your favorite bun, or large lettuce leaves

Season the beef patty and grill or sear until the desired internal temperature has been reached. Hold warm until ready to serve. Place in the center of the wrap. Top with the sliced avocado, salsa, sour cream, and queso fresco. Wrap up and serve with fresh fruit or tortilla chips.

Notes:
- Season the burger with salt, pepper, and garlic but you can also season with a basic taco seasoning.
- Use your favorite grind of beef but if you can find a whole muscle grind, it will perform better.
- Or have your butcher produce a special grind for you if you wish.

Scallop Chowder...

This is a versatile, hearty soup which you can customize with just about any ingredients you wish.

8 slices thick-cut bacon, cooked and roughly chopped.
1 medium onion, diced
4 cups chicken broth
1/2 cup dry white wine
1/2 head of cauliflower, roasted and cut into medium pieces
1/2 cup whipping cream
2 tablespoons (1/4 stick) butter
1 pound small scallops, dry** if possible
salt and pepper to taste
freshly chopped parsley as needed

Prepare cauliflower by cutting into thick steaks and placing on a cookie sheet, drizzle with olive oil and season with salt and pepper. Roast in a hot oven until tender. Cut into pieces. Cook the bacon in an oven until crisp; drain and chop. Reserve a small amount of the bacon drippings. In a large sauce pan, add the bacon drippings and onions and sauté over medium-high heat until onions are light golden, about 10 minutes. Add the chicken broth, white wine and bring to boil. Reduce heat and simmer for about 15 minutes. Add the roasted cauliflower, cream and bacon and continue to simmer. Melt 1 tablespoon butter in heavy large skillet over high heat. Add half of scallops and sauté until light golden, about 2 minutes. Add scallops to chowder. Repeat with remaining butter and scallops. Season chowder to taste with salt and pepper. Ladle chowder into bowls and garnish with chopped parsley.

Notes:

• Feel free to add any other vegetables you wish like sweet potatoes, corn, butternut squash, etc.
• You sub any seafood broth for the chicken broth.
• "Dry**" refers to a scallop which has not been marinated in a sodium water solution.

Experiment Part 2...

Everything you read on the internet is true...

We see a ton of information on the internet and who knows how much of this information is actually true? My wife made a quiche last night from a recipe off of the internet and I would bet a whole nickle that the recipe had never been tested. I am certainly not a doctor or nutritionist and I would never claim that you should follow anything which I have to say. Most things I post here are just ideas and you should always consult with your doctor before starting and nutrition and/or exercise plan.

With this being said, here is some crazy information I have come up with after working on my current experiment. I believe we get caught up in looking at our statistics day by day. I believe we should take a broader approach and start looking at our information on a weekly basis. Addressing my plateau struggle over the past 7 months, I think I could of saved myself a bunch of aggravation if I had done one thing: logged everything I eat for a two week period of time. When I say everything, I mean everything from take a sip of water, any type of snack, and even log everything I would eat on my weekend free days. I would need to be completely honest with myself and be thorough in this task but I believe if I had done this for a two week period, it would of enlightened me and reveled issues.

I really do not want to get into the whole BMI, BMR, and all of the other acronym floating around in the nutrition world but at least, I think you should know as close to you daily calorie and nutritional requirements as possible. In my case, for my current age, weight, height, and activity level, I should be eating 3,000 calories per day to maintain weight and 2,300  to lose weight. I actually eat more in the 1,500 to 1,800 range per day. If this is actually true, I should be losing weight at an astounding rate.
So I believe that most people are underestimating their daily calorie intake and exercise level. If this is actually the case, we need to take a look at the bigger picture to understand what is going on because there is just not enough information to understand what is going on day by day.

The following table slightly shows what could be going on with my numbers.

Scenario 1 is my ideal situation. Scenario 2 is could be what was happening to me over the past seven months, but Scenario 3 is a most realistic snap shot of how I have been eating.

Scenario 1
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Week Total
1800	1800	1800	1800	1800	1800	1800	12600
Scenario 2
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Week Total	+ Diff
1800	1800	1800	1800	1800	4000	3000	16000	3400
Scenario 3
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Week Total	+ Diff
2000	2000	2000	2000	2000	4000	4000	18000	5400

So each week, I was basically moving 2 pounds up and 2 pounds back. Every once in a while, I might take 2 pounds up and 3 pounds back, meaning that the weight loss had basically stalled because I would lose during the week and gain it all back over the weekend, losing a net amount of 1 to 1.5 pounds a month since February.

So if I follow and stick to Scenario 1 above, I should start to show a steady and consistent weight loss again. We shall know on October 18, but I have been sneaking a peak at the scale each day this week and so far, this is looking pretty darn good! 

It is all about being honest with myself and staying true to what I need to do each and every day, every week, and every month!

  

A Great Experiment...

I have no problem if you wish to call me a hypocrite, after all, this is about putting myself out there completely. Through out this two year journey, I have done plenty of reading and research and sometimes it is really hard to know wrong from right and what to believe and not (OMG, you mean everything you read on the internet is NOT the absolute truth?? I read into a story about how you need to reset your "Lipton" hormone, the weight loss hormone, each week by having a cheat day and pretty much eat whatever you wish. I did buy into this idea for a long time and after the past 7 months of denial and frustration, I decided to face this issue head on and look at the facts. The fact is that on the weekends, I pretty much did as I wanted as far as eating goes. I did not go crazy with eating, or so I thought and the slow results I was achieving was like taking two steps up and two or three steps back. Slow progress but I was really not being honest with myself, even though I thought I was.

Last week, I spoke with my wife about trying something for the next month to see what happens. Not going out to eat as much on the weekends, make more meals at home, and really limit the crappy foods just like I do during the week. It looks like I am starting to have some good success this first weekend and week after beginning a great experiment. We will see what happens after a full month of giving this a go.

My conclusion is that there is no cheat day! You need to be in all of the time. Yes, you do need to give yourself a little reward now and then, but not every day, not every week or weekend, and really limit the time spent at the all-you-can-eat buffets by not going at all, plus making healthy choices when going out to eat at any other place.

 After a month of trying this, I will post specific numbers. Look for the update on October 18 to see if  I have stuck to my resolve and have made small of substantial progress.

Zucchini Towers...

Zucchini Towers
Aired on September 24, 2014

2 medium zucchini
2 Tbsp. olive oil
2 garlic cloves, minced
½ cup finely chopped fresh mushrooms
4 to 6 ounces pepperoni, chopped
½ cup ricotta cheese
¾ cup shredded or shaved Parmesan cheese, divided
2 teaspoon fresh basil, chopped
Provolone cheese, sliced as needed.

Preheat oven to 400° degrees. Cut zucchini into ½” to ¾” slices and scoop out pulp and seeds, leaving 1/4-inch bottom (use a small spoon for this). Reserve pulp from the zucchini and chop. Blanch the towers until just tender by steaming for one minute and then cool quickly. Combine zucchini pulp, garlic, mushrooms, and sauté in olive oil until tender; season with salt and pepper. Mix the sautéed vegetables with chopped pepperoni, ricotta cheese, half of the Parmesan cheese, and chopped basil. Place stuffed zucchini in a baking sheet and top each tower with as small slice of Provolone cheese and bake for 12 to 15 minutes or until zucchini is tender and cheese is bubbly brown. Sprinkle with remaining cheese.

Notes:
- You can easily make this vegetarian or vegan by making proper adjustments to the recipe.
- This is gluten free.
- Serve as a side with Chicken Parmesan or other favorite Italian entrée.
- You can even serve as an appetizer or hors d' oeuvres at a cocktail party for the upcoming holiday season.

Crab Imperial...

Crab Imperial
Serves 4

1 Pound Crab Meat, fresh or pasteurized
1 Egg Yolk
1 Teaspoon Dijon Mustard
Juice of 1 Lemon
Salt and Pepper to taste
6 Ounces Vegetable Oil
1 Tablespoon Capers, chopped
Old Bay Seasoning to taste
¼ Cup Fresh Chopped Parsley
2 Ounces Heavy Whipping Cream

Divide the crab into 4 ounce servings and put into the bottom on small casserole dishes.
In a small bowl, mix together the egg yolk, mustard, lemon juice, and salt and pepper. Slowly begin to add the oil while mixing until it is all incorporated. Mix in the capers, Old Bay, parsley, and cream. Divide and spoon the sauce over the crab. Bake for 10 minutes is a preheated 400 degree oven, or until the crab is warm and the sauce has browned slightly.

Notes:
-  You can use any pick of crab you like. Claw meat is the least expensive of real crab and very rich in flavor. Jumbo lump is considered the best pick but it is also the most
   expensive. Other pick options include special, backfin, and lump. You can also use Surimi, imitation crab meat.
-  Be sure to pick through the crab and remove any shell particles.
-  If you would like to make this easy, you can use 6 ounces of a prepared mayonnaise in place of the egg and oil.

Spicy Beef Tenderloin Skewers

Spicy Beef Tenderloin Skewers

You can use any protein you like with this recipe including chicken, lamb, veal, pork, or a different cut of beef. 

2 tablespoons cumin
1/4 cup olive oil
2 tablespoons low sodium soy sauce
1 tablespoon sherry vinegar
2 or 3 medium cloves freshly minced garlic
1 teaspoon Sriracha Sauce, or more if you wish
kosher salt and freshly ground black pepper
1 1/2 pounds beef tenderloin cut into chunks

Add all ingredients to a gallon zip bag and mix very well. Marinate 2 hours up to overnight. Soak wooden skewers in water for at least 30 minutes prior to use. Preheat a char grill or cast iron skillet to high. Skewer the beef and grill until desired internal temperature is reached. Let the beef rest for 5 minutes before serving. Serve with rice or couscous. Garnish with sliced green onions.

Peanut Butter Cookies

I tried to develope a recipe for a cookie a little lower in fat and sugar. Whenever you take out the good tasting stuff, it is hard to come up with a final product which does not taste like sawdust or card board. I think this recipe has a balance and is very tasty. It is also gluten free!

Peanut Butter Cookies

Preheat oven to 325 degrees Fahrenheit.1 Tablespoon Butter

¼ cup brown sugar
1/3 cup natural sugar
1 teaspoon vanilla extract
1 large egg
1 cup JIF All Natural peanut butter

Using a stand or hand mixer, cream together the butter, sugars, and vanilla extract. Scrape down the bowl with a rubber spatula. Mix in the egg. Scrape down the bowl with a rubber spatula. Stir in the peanut butter until incorporated completely. Scrape down the bowl with a rubber spatula. Scoop out 1 ounce balls and put onto a parchment lined sheet pan. Press down the balls with your fingers and/or a fork. Bake until golden brown until golden brown, about 10 minutes.

1 Cookie = Total Calories: 51
Carbs: 8 g
Fat: 2 g
Protein: 1 g
Sodium: 19 mg
Sugar: 8 g

Note: Feel free to add chocolate chips or any other ingredient to this cookie. Remember, it will change the nutritionals. You can use your favorite brand of peanut butter including a chunky style if you wish. On the show, we are serving with a peanut butter mousse and chocolate ganache.

Frustrated and Confused...

OK, I have been at what I call a plateau for the past 8 months with a total weight loss during this time of 14 pounds. I have been told this is a "safe" loss and I am doing this the right way. I have been told that maybe I am just predisposed to being overweight (fat) and there is nothing I can really do to lose any more weight. I have been told that I am in a good but vulnerable position where I could start gaining again if I am not careful so continue doing what I am doing and do not worry about losing any more weight. The plain and simple fact is that I refuse to really accept any of this information. This is where my frustration resides.

Where do I go from here and what do I do next? I have reading about TDEE (Total daily energy expenditure) and this is even more confusing. This information is based off of a formula, The Harris-Benedict Equation that estimates your BRM (Basil Metabolic Rate) and daily caloric requirements depending on your daily energy level. At my current weight of 284, this is what this principle is telling me to eat every day exercising at a moderate level, 3-5 days a week (I am really at 6 days a week): 3301 calories. This sounds crazy to me. There is no way I can eat that much!

My BMR is 2404. That is the amount of calories my body requires if I lay still for 24 hours and do nothing but breath and function. According to all of this information, you should never eat below your BMR. My current caloric intake is around 1800 calories a day. I was basically told today that this TDEE information is a bunch of hype and really is not accurate. I asked the question of how accurate the calorie expenditure is on the cardio machines at the gym and was also told that these are not really accurate, just a general ball park figure. So when I did 90 minutes of the Cybex Arc Trainer and it said I burned 2400 calories, that was just a bunch of whoooo-ha? My Fitness Pal also gives similar statements when I add information from May My Walk and other apps. So all-in-all, I am just confused and frustrated.

So I am in search of more information and answers. In the mean time, I will continue my eating and work out regime each and every day and hope for the best. There is no way I am giving up this fight!

BBQ Mahi Fish Tacos

Here is a cool recipe for the upcoming tailgating season!

Barbecue Mahi Bacon Taco with Chipotle Slaw

Serves 1

1 Piece Mahi-Mahi fish fliet, approximately 6 ounces.

1 Teaspoon Olive Oil or Butter

Salt and Pepper to taste

3 Slices Bacon

1 Tablespoon Barbecue Sauce

Season the fish filet lightly with salt and pepper. Sear in a hot pan just to brown the outside.

On a lined cookie sheet, lay down the three slices of bacon and spread the barbecue sauce evenly.

Place the seared fish onto the bacon and fold over to cover the fish. Flip over so the seam is on the bottom. Bake in a hot oven until the bacon is crisp, about 10 minutes. Let the fish rest about 5 minutes before slicing.

Chipotle Slaw

½ Cup Shred Cabbage

1 Tablespoon Chipotle Mayonnaise or dressing.

1 Teaspoon Cider Vinegar

Freshly Chopped Cilantro

Toss all ingredients together just before serving.

3 Corn or Flour Tortilla Shells, 6 inches.

Warm the tortilla shells just before serving.

Assemble the tacos:

Cut the fish into three equal slices. Place one slice each slice of fish on top of the tortilla and top with the slaw.

Notes:

You can use your favorite species of fish in place of the mahi-mahi.

Substitute lettuce wraps for the tortilla shells if you would like to reduce carbs.

You can mix the slaw a few hours to overnight before making the tacos. I like to make the slaw fresh just before eating so the cabbage is very crisp.

I challenge you...

Carbs are not the enemy...

Yes, that is correct, "Carbs are not the enemy". What I am trying to show on TV for the most part will be low carb and slightly healthy but I am not an advocate of a no-carb or low-carb diets. I am a big fan of eating healthy and natural as possible which means trying to eliminate as much processed foods as possible. The fact is that our bodies need carbs to function properly; it is a major part of the fuel that helps us move, operate, and sustain on a daily basis.

I do eat processed foods on occasion, and really probably way too much and often, as pretty much all of Americans and society tends to do, but I still try to eat as clean as possible. The one thing I really try and stay away from as much as possible is that simple, white, processed sugar, and pretty much any other sugar if I can. Plain white breads, pastries, cakes, cookies, most cereals, sodas, pops, and pretty much everything else that we all love to eat and tastes so very good are the main things I try and stay away from it at all possible. Yes, I do enjoy the occasional cookie, ice cream, cake or pie, but the key to this is moderation and occasion. I only try to eat on occasion and I try and eat as little as possible. You are welcome to call me a hypocrite if you like!

Whole grain items are wonderful if they are in part whole and unprocessed. Whole wheat pasta, breads, and other seemingly good-for-you items can still be highly processed and full of bad chemicals and preservatives. A large reason why I hate the current "gluten-free" trend we are experiencing. Gluten-free does not necessarily mean healthy if you are eating highly processed, full of sugar foods! I believe if you are going to eat something with whole grains, stick to the whole brown rice, quinoa, farro, spelt, and other ancient grains steamed or cooked in way of pilaf.

There is nothing wrong with enjoying yourself, having a cheat day, eating good for you-great tasting foods! The more we try to eat clean and healthy, the better healthy results we will experience.

I do not know about you but if it does not taste good, I am not going to eat it! Go and enjoy a bit of ice cream!

Coming up soon, I will discuss TDEE and my confusion with this idea.

Eat healthy my friends!

Shrimp with Tomato Alfredo and Julienne Vegetables...

August 20, 2014

Shrimp with Tomato Alfredo and Julienne Vegetables

1 small zucchini
1 small yellow squash
1 small carrot
salt, pepper, and garlic to taste
1 teaspoon olive oil

Cut the vegetable to desired shape. Julienne works very nice for this as a substitute for spaghetti or pasta. Sauté in olive oil until tender and season.

6 ounces medium or large shrimp, peeled and back vein removed, tail removed
1 teaspoon olive oil
salt and pepper to taste

Sauté the shrimp in a hot sauté pan until almost cooked completely. Remove from the pan and hold until ready to serve.

½ cup marinara sauce or fresh diced tomatoes.
1 ounce heavy whipping cream
1 tablespoon shredded Parmesan cheese, or to taste
salt and pepper to taste

In the same pan you cooked the shrimp, add the cream and bring to a boil. Reduce to a simmer and add the cheese and seasonings. Let the sauce thicken slightly. Add the cooked shrimp into the sauce to finish cooking. On a serving plate or bowl, put down a bed of the vegetable and top off with the shrimp and cream sauce. Garnish with fresh chopped parsley or herbs if you wish.

Variations: You can add any of the following ingredients, in any combination to change the taste of this recipe: Cajun spice, crispy bacon, roasted corn, mushrooms, fresh basil.

First recipe for Fox 21/27...

August 13, 2014

Lemon Chicken with Roasted Brussels Sprouts
Serves 4

4 boneless, skinless chicken thighs, 5 to 6 ounces each.
salt and pepper to taste
2 tablespoons olive oil
juice of 2 lemons
2 tablespoons freshly chopped parsley

Preheat a large saute pan on medium high heat. Season chicken with salt and pepper. Add olive oil to the hot pan and gently place chicken into the pan. Leave in the pan for 4 to 5 minutes and turn. Continue to cook an additional 4 to 5 minutes until the chicken has cooked completely (reaches an internal temperature of 165 degrees). Let the chicken rest for 5 minutes before serving. Place on a bed of roasted Brussels sprouts and squeeze the juice of half a lemon over the chicken and top with chopped parsley.

Roasted Brussels Sprouts
4 cups Brussels sprouts, trimmed and sliced
2 tablespoons olive oil
salt and pepper to taste

Preheat oven to 400 degrees. Toss the vegetable in olive oil and season lightly with salt and pepper. Place in an oven safe roasting pan and roast, stirring occasionally until tender, about 20 minutes.

Stepping out on the edge...

I believe it takes much bravery and effort to put "IT" all out there for the world to see. There is no better time that right now to do this and share my story with you and everyone else. I am a resident of Roanoke, Virginia and have been living here since 1999. My struggle with weight has been a lifelong and I am the only person responsible for the way I am in the past and today. The only time I can really remember actually being this was when I was 17 years of age and probably as close to a normal weight as I have ever been in my life, 185 pounds. After high school and college and dedicating my life to the business of food and food services, I found my self on the yo-yo roller coaster with weight going up and down, and gaining more and more weight back each time I fell off of whatever diet I was on at the time.

In 2012, I found myself at 450 pounds and not really loving life very much. I could barely walk, just to stand up was a chore, I really hated any prospect of walking up one flight of stairs, and I know if I did not make drastic changes to my lifestyle, I was most likely end up dead soon and quickly.

                                                                       April, 2012

450 Pounds

June, 2012

450 Pounds

                                                                        August, 2012

450 Pounds

Towards the end of August, I made the decision to change my life, stop the yo-yo cycle, making permanent and lasting changes to the way I was living and eating. I developed a simple one page quick reference guide to follow, outlining what I should eat and not eat each day, how much I should exercise, and other small steps to take to get healthy.

There are a few things I wish I had done on the day of August 22. I wish I had...

• taken measurements of my body. I would like to know how big my waist and other parts actually were at the time.
• taken before pictures from every angle.
• consulted with a doctor. At the time, I have paralyzing fear of going to see any doctor because of what they would think of me (you need to lose weight (duhh)), of the things they would tell me (your heart is about to explode. you need to have stomach stapling surgery), diabetes, you are going to die. 

My goal was not to lose weight but to get healthy and my plan was simple: Cut out as much processed food as possible, each as much fresh whole foods as possible, drink a bunch of water, and exercise as much as I could by starting slow and walking and lifting light weights. I accomplished all of this and more, making adjustments wherever ad whenever possible and today, I find myself at 283 pounds, with a total loss of 167 pounds so far and I plan on continuing my quest to become a more healthy person. My short term goal is to get to the weight of 249 pounds by March 9 of next year. We will see where I go from here.

On August 6th of this year, I started a weekly spot on the local Fox affiliate, WFXR, FOX 21/27 on Wednesday mornings around 8:15 featuring mostly healthy, low carb, and simple recipes and cooking techniques. I am putting all of this out here in a hope to inspire people to make healthy changes in their own lives. I am not going to hold anything back and will share off of my triumphs and struggles each and every week. I hope you will follow me as I continue my healthy journey.