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!
Shrinking Chef Jeff: The healthy journey of Chef Jeff from Roanoke, Virginia. Cooking and recipes, health and wellness, plus occasional rantings about nothing.
Thursday, August 28, 2014
Wednesday, August 27, 2014
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.
Tuesday, August 26, 2014
Saturday, August 23, 2014
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!
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.
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.
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.
Friday, August 22, 2014
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
June, 2012
August, 2012
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...
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
.jpg) |
| 450 Pounds |
 |
| 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.
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