My weight loss and motivational coach is my fiancé Richie, this week he has took on board what I am hoping to accomplish and helped with support and fresh ideas.
40 minutes of running/jogging/walking to start off the day, so even if you are feeling a bit tempted with company over you still started off the day right. Remember to STRETCH!!
Richie also took on my sparkspeople plan logging food and exercise; although our calorie ranges are different we still share the same meals with only small moderations.
Richie’s Veggie Chickpea Vindaloo
Prep Time: 10 Minutes
Cooking Time: 30 Minutes
Yield: 4-5 Servings
Ingredients:
1 Tbsp Olive or Canola Oil
2 Medium Onions, chopped
3 Cloves Garlic, minced
1 Tbsp Fresh Ginger, minced
2 Tsp Cumin
1 Tsp Turmeric
1 Tsp Sea Salt
½ Tsp Cardamom
½ Tsp Cayenne Pepper
1/8 Tsp Cinnamon
3 Cups Mushrooms, sliced (or one of those 10 oz. packages, sliced)
1 Zucchini, sliced
1-28 oz Can Whole, Peeled Tomatoes with juice
3 Tbsp Apple Cider Vinegar
2-15 oz Cans Chickpeas, drained and rinsed
2 Large Potatoes, scrubbed and chopped pretty small
2 Cups Vegetable Broth
OPTIONAL STEP:
½ Cup Plain, Organic Yogurt (non-fat is not the way to go here)
Heat oil over medium flame in a large pan. Add onion and cook for 5 minutes or until translucent. Add ginger, garlic, cumin, turmeric, cardamom, cayenne pepper and cinnamon. Stir to combine and cook for 2 minutes. Stir in mushrooms, zucchini and cook for another 2-3 minutes. Add tomatoes (crush them with your hands as you transfer from can to pot) with juice, vinegar, chickpeas, potato, and vegetable stock. Bring to a boil, then turn down heat and let simmer for 15 minutes or until potatoes are tender. Cover for most of the time or—if you want it more soupy—leave covered the entire time. Take off heat, stir in yogurt and season with sea salt and pepper. Serve.
SIDE DISH: Indian Chapati Bread
Prep Time:15 Min
Cook Time: 15 Min
Ready in: 30 Min
1 cup whole wheat flour
1 cup all-purpose flour
1 teaspoon salt
2 tablespoons olive oil
3/4 cup hot water or as needed
DIRECTIONS
In a large bowl, stir together the whole wheat flour, all-purpose flour and salt. Use a wooden spoon to stir in the olive oil and enough water to make a soft dough that is elastic but not sticky. Knead the dough on a lightly floured surface until it is smooth. Divide into 10 parts, or less if you want bigger breads. Roll each piece into a ball. Let rest for a few minutes.
Heat a skillet over medium heat until hot, and grease lightly. On a lightly floured surface, use a floured rolling pin to roll out the balls of dough until very thin like a tortilla. When the pan starts smoking, put a chapati on it. Cook until the underside has brown spots, about 30 seconds, then flip and cook on the other side. Continue with remaining dough.
Duration : 0:8:36
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Technorati Tags: cooking, curry, dieting, healthy, healthy eating, losing weight, Recipe, sfc, tbossbone, vegan, vlogging, weightloss
Recipe 1: Chile Rellano
2 Anaheim, Pasilla or Poblano peppers
1 egg
Pan filled with enough oil to allow peppers to float
2 oz cheese (Monterey jack or cheddar)
1.5 cup red enchilada or chili sauce
2 Tbsp Sour Cream
2 Tsp Salsa
1/4 avocado
1.5 cups Lettuce
1/8 tsp cream of tartar
Separate egg white and save yoke. Whisk egg white with cream of tartar until it forms sharp peaks. Break yoke and carfully fold into egg whites and reserve in refrigerator.
Broil Peppers until skin blisters on bole sides. under running cold water gently remove pepper skin, cut on side of each pepper lengthwise and wash out the seeds. Dry peppers with towels and fill with cheese. Use tooth picks to seal the openings.
Heat oil until it bubbles when oil white is added. Dip chili’s in egg white batter and fly until golden brown on both sides. Serve over bed of lettuce with enchilada sauce, Salsa, sour cream and avocado.
May also be served with fried eggs, without sauces or black beans once in you are in OWL.
Serves 2 (6.5 net carbs each serving)
Recipe 2: Stuffed Bison Burgers
1lb ground bison or “buffalo”
half a pasidilla pepper (chopped)
half red or yellow bell pepper (chopped)
Half an Onion (minced)
2 cloves garlic finely minced
4 oz crumbled Feta Cheese
Fresh Basil Leaves (chopped)
Sautee onions, peppers and garlic on Medium
mix pepper mixture with bison in a bowl by hand and shape into 8 very thin patties
On a patty spreed half oz feta cheese and tsp chopped fresh basil
Layer a second patty on top and seal edges with fingers.
Repeat making a total of 4 stuffed patties. Fry or bake until medium done. Top each patty with another half oz Feta cheese. May be eaten plain or put on top a roasted portabello mushroom or lettuce.
(Serves 4, 4.5 net carbs each patty)
Recipe 3: Broiled Salmon with Bell Peppers
Half Green Bell Pepper (sliced)
Half Red Bell Pepper (sliced)
1 cup asparagus
3 fresh Basil leaves (chopped)
Pitch of Salt
1 tsp Rosemary
2 tbsp Butter
2 fresh or frozen wild salmon fillets
Lay Salmon in a baking dish and lay peppers, asparagus, rosemary and basil on top. add 1 tbsp butter on top of each fillet.
Cover dish with foil and cook on 350 for about 15-20 minutes. Remove foil, flip fillets and broil till brown about 5-10 mins. Flip again and broil till the white fat starts to come up through the flesh and the top looks like it is just starting to turn a darker pink. DO NOT OVER COOK!
(Serves 2, 4.45 net carbs each)
Side Recipe:
Mixed Greens and Peppers
1 tablespoon olive oil
1/4 bunch lacinato kale, chopped
1/4 bunch green Swiss chard, chopped
1/4 bunch rainbow chard, chopped
1/4 red bell pepper, chopped
1/4 green bell pepper, chopped
1/4 yellow bell pepper, chopped
1/4 leek, chopped
sea salt to taste
2 tablespoons soy sauce seasoning sauce
1 Tbsp Chili Sesame Oil
Heat olive oil in a large skillet or wok over medium-high heat. Place the chopped kale, Swiss chard, rainbow chard, red, green, and yellow bell peppers, leek, salt, and soy sauce and seseme oil into the skillet. Use tongs or two spoons to gently toss and stir the ingredients together. Continue to stir and cook until the kale and chard are bright green and wilted and the bell peppers are just tender, about 10 minutes.
(Serves 2-4, 6.1-12.2 carbs)
My BMR is 1438
Duration : 0:10:38
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Technorati Tags: Atkins, Bowulf, Carb, cooking, Low, Peppers, recipes, weightloss
Recipe 1: Chile Rellano
2 Anaheim, Pasilla or Poblano peppers
1 egg
Pan filled with enough oil to allow peppers to float
2 oz cheese (Monterey jack or cheddar)
1.5 cup red enchilada or chili sauce
2 Tbsp Sour Cream
2 Tsp Salsa
1/4 avocado
1.5 cups Lettuce
1/8 tsp cream of tartar
Separate egg white and save yoke. Whisk egg white with cream of tartar until it forms sharp peaks. Break yoke and carfully fold into egg whites and reserve in refrigerator.
Broil Peppers until skin blisters on bole sides. under running cold water gently remove pepper skin, cut on side of each pepper lengthwise and wash out the seeds. Dry peppers with towels and fill with cheese. Use tooth picks to seal the openings.
Heat oil until it bubbles when oil white is added. Dip chili’s in egg white batter and fly until golden brown on both sides. Serve over bed of lettuce with enchilada sauce, Salsa, sour cream and avocado.
May also be served with fried eggs, without sauces or black beans once in you are in OWL.
Serves 2 (6.5 net carbs each serving)
Recipe 2: Stuffed Bison Burgers
1lb ground bison or “buffalo”
half a pasidilla pepper (chopped)
half red or yellow bell pepper (chopped)
Half an Onion (minced)
2 cloves garlic finely minced
4 oz crumbled Feta Cheese
Fresh Basil Leaves (chopped)
Sautee onions, peppers and garlic on Medium
mix pepper mixture with bison in a bowl by hand and shape into 8 very thin patties
On a patty spreed half oz feta cheese and tsp chopped fresh basil
Layer a second patty on top and seal edges with fingers.
Repeat making a total of 4 stuffed patties. Fry or bake until medium done. Top each patty with another half oz Feta cheese. May be eaten plain or put on top a roasted portabello mushroom or lettuce.
(Serves 4, 4.5 net carbs each patty)
Recipe 3: Broiled Salmon with Bell Peppers
Half Green Bell Pepper (sliced)
Half Red Bell Pepper (sliced)
1 cup asparagus
3 fresh Basil leaves (chopped)
Pitch of Salt
1 tsp Rosemary
2 tbsp Butter
2 fresh or frozen wild salmon fillets
Lay Salmon in a baking dish and lay peppers, asparagus, rosemary and basil on top. add 1 tbsp butter on top of each fillet.
Cover dish with foil and cook on 350 for about 15-20 minutes. Remove foil, flip fillets and broil till brown about 5-10 mins. Flip again and broil till the white fat starts to come up through the flesh and the top looks like it is just starting to turn a darker pink. DO NOT OVER COOK!
(Serves 2, 4.45 net carbs each)
Side Recipe:
Mixed Greens and Peppers
1 tablespoon olive oil
1/4 bunch lacinato kale, chopped
1/4 bunch green Swiss chard, chopped
1/4 bunch rainbow chard, chopped
1/4 red bell pepper, chopped
1/4 green bell pepper, chopped
1/4 yellow bell pepper, chopped
1/4 leek, chopped
sea salt to taste
2 tablespoons soy sauce seasoning sauce
1 Tbsp Chili Sesame Oil
Heat olive oil in a large skillet or wok over medium-high heat. Place the chopped kale, Swiss chard, rainbow chard, red, green, and yellow bell peppers, leek, salt, and soy sauce and seseme oil into the skillet. Use tongs or two spoons to gently toss and stir the ingredients together. Continue to stir and cook until the kale and chard are bright green and wilted and the bell peppers are just tender, about 10 minutes.
(Serves 2-4, 6.1-12.2 carbs)
My BMR is 1438
Duration : 0:10:38
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Technorati Tags: Atkins, Bowulf, Carb, cooking, Low, Peppers, recipes, weightloss
If you are on a diet or afraid of food, do not make these!!
No one wants you getting a fat (well, fatter than it already is).
But if you like your fat (like i do) then make lots of cookies & eat them all!
(1) 18.25 oz cake mix – ANY FLAVOR!!!
1/2 cup oil (ANY KIND YOU LIKE!!!)
2 large Eggs (if you use egg substitute for baking – more power to you!)
Hand mix into a dough & form round balls – ANY SIZE YOU PREFER!!!
Roll each ball in sugar – brown sugar, powdered sugar, white sugar – OR SKIP THIS STEP ALTOGETHER!!!
Bake on cookie sheet at 350*F for 8-10 minutes. May need to bake 12-15 minutes if making very large cookies. Bake just until set, so cookies will be soft & chewy. Bake longer for crispy cookies!
Let cool several minutes of cookie sheet before transferring to cooling rack.
Duration : 0:8:23
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