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Let’s get started Living better – Recipe of the Day Enclosed

Alright Fat Farmers, let’s get started living better by getting all the hoopla out of the way and start becoming more healthy today.  We’re going to start slowly, by promising to eliminate all food that has been processed or has more than 3 ingredients listed. 

The ingredients list shows ?what is used to make the product. All ingredients must be listed in descending order by weight, including added water, on the side of the packaging alerting the consumer to the health benefits to what they are eating.
 
 ??When selecting a food and reading its ingredient label, pay special attention to the first 1-2 items listed. These items are most promient. If unhealthy fats or sugars are listed first, don’t eat that food! 
 
The lists below will help in your decision making process:

 

Ingredients With Added Sugars:  Ingredients High in Saturated Fats and Trans Fats: 
  • Corn syrup
  • Fruit Juice concentrates
  • Honey
  • Molasses
  • Brown Sugar
  • Corn Sweetener
  • Dextrose
  • Fructose
  • Glucose
  • High-fructose corn syrup
  • Invert sugar
  • Maltose
  • Malt syrup
  • Raw Sugar
  • Sucrose
  • Sugar
  • Syrup?
  • Partly hydrogenated oils
  • Butter
  • Lard
  • Coconut oil
  • Cocoa butter
  • Palm kernel oil
  • Palm oil
  • Meat Fat (pork, beef, poultry, etc.)
  • Cream
  • Whole-milk solids
  • Egg Yolks
  • Vegetable shortening
  • Hydrogenated vegetable oil 
?Choose These Healthier Oils:? ?Choose More Whole Grains:
  • Olive oil
  • Canola oil
  • Safflower oil
  • Sunflower oil
  • Sesame oil
  • 100% Whole Wheat
  • Whole Oats
  • Brown Rice
  • Bulgur
  • Graham flour
  • Oatmeal
  • Whole grain corn
  • Whole rye



Really shouldn’t be that hard.  How important is your health anyway?


Now, if you are really serious and aren’t going to look back, I’d go to the pantry and either finish off (“waist” not, want not) or throw away all, yes ALL of the snack food you have lingering there. (potato chips, crackers, chocolate bars, candy etc, etc)


Do it!!


We are going to have 3 or even 4 meals per day and at least 2 snacks in between.  You won’t starve, trust me.


Breakfast: 
Start the day by having eggs and bacon or sausage.  Really.  No toast today.  Orange or tomato juice or water and or coffee or tea.




Lunch:
Eat at Subway if you have one near by.  Have one of their salads or even a sandwich on wholewheat.  Get one the the ones rated around 500 calories.  Drink water, not soda, especially not diet anything.



If you are hungry in between meals have an apple, tomato, celery, or even a pickle.  No carbs for snacks!

 




What we are shooting for is protein in the morning that will stick to your ribs and not turn to sugar quickly.  This should easily hold you until lunch if you don’t put sugar in your coffee.  A nice hardy lunch will maintain your energy until dinner.  If you are tired and hungry eat some fruit in between.

Low Carb Fruits



See, this really isn’t that hard, you just have to want to.  We will get more adventurous in the near future.  Start simple, don’t cheat, please.  


If you find yourself cheating a lot, you really need more help than I can give you.  Either give up and stay fat, cheating your family out of having you around in the future, or get professional consulting.


Let me also explain that our goal is NOT to lose weight, but to be HEALTHY.  The weight loss will follow.

SUN DRIED TOMATO CHICKEN BAKE by Sarah Fargoso

 

Baked Chicken and Sun Dried Tomatoes
Recipe Type: Main
Prep time: 15 mins
Cook time: 45 mins
Total time: 1 hour
Serves: 4
Ingredients
  • 1 lb chicken breasts, boneless, cut into 4 oz portions
  • 1 oz olive oil
  • 1 medium yellow onion, sliced
  • 1/2 cup sun dried tomatoes, chopped (if you use tomatoes packed in oil leave out the olive oil)
  • 1/4 c white wine
  • 3/4 c chicken stock
  • 1 t dried oregano
  • pepper to taste
Instructions
  1. Preheat oven to 325 degrees.
  2. Rinse the chicken under cold running water and pat dry.
  3. Place an ovenproof skillet over moderate heat.
  4. Once warm add oil.
  5. When the oil is hot, add half the onions to pan
  6. Place chicken in the pan with the onions.
  7. Cook chicken for about 8 minutes or until it will release itself easily from the pan
  8. Flip to cook the other side.
  9. Continue to cook for 4 minutes.
  10. Stir the onions to keep from burning.
  11. Remove the chicken from the skillet. Set aside.
  12. Place remaining onions and tomatoes over the caramelized onions in pan.
  13. Allow the onions and tomatoes to sweat in the pan for 3-4 minutes.
  14. Reduce heat and add wine.
  15. With a spoon stir the pan to remove the browned bits from the bottom of the pan.
  16. This deglazing technique will remove the flavor stuck to the bottom of the pan and release it to the vegetables.
  17. Add chicken back to the skillet.
  18. Add stock just until the liquid level reaches halfway up the sides of the chicken.
  19. Add oregano and pepper to taste. Cover with tight fitting lid and place in oven. Bake 30 minutes.

SUN DRIED TOMATO CHICKEN BAKE by Sarah Fargoso



Dinner:
Try this recipe and let me know what you think.  You can have it with a simple salad and home made dressing or oil and vinegar (better yet, lemon and a little olive oil).  Drink water or the wine you cook with.  Eat until you are satisfied, not stuffed.




Baked Chicken and Sun Dried Tomatoes

INGREDIENTS
1 lb chicken breasts, boneless, cut into 4 oz portions
1 oz olive oil
1 medium yellow or white onion, cut in half then sliced thin
1/2 c sun dried tomatoes, chopped, (not packed in oil)
1/4 cup white wine
1/2-3/4 cup chicken stock (home made if you’ve got it, low sodium if you don’t)
1 teaspoon dried oregano
pepper to taste

DIRECTIONS
Preheat oven to 325 degrees. Rinse the chicken under cold running water and pat dry.Place an ovenproof skillet over moderate heat. Once warm add oil. When the oil is hot, add half the onions to pan and place chicken in the pan with the onions.
Cook chicken for about 8 minutes or until it will release itself easily from the pan then flip to cook the other side. Continue to cook for 4 minutes.  Stir the onions to keep from burning.

Remove the chicken from the skillet. Set aside.

Place remaining onions and tomatoes over the caramelized onions in pan. Allow the onions and tomatoes to sweat in the pan for 3-4 minutes. Reduce heat and add wine. With a spoon stir the pan to remove the browned bits from the bottom of the pan. This deglazing technique will remove the flavor stuck to the bottom of the pan and release it to the vegetables.

Add chicken back to the skillet. Add stock just until the liquid level reaches halfway up the sides of the chicken. Add oregano and pepper to taste. Cover with tight fitting lid and place in oven. Bake 30 minutes.


Enjoy.


No ice cream tonight.  Promise! – jughandle

Diets or “A diet that makes sense”

I think we’ve discussed before that weird diets don’t work. Sure, you might lose 10 or 15 lbs on the cabbage diet, then wham, a plateau and you’re stuck. That’s because your body adjusts to your new calorie intake and if it is too low your body shifts into “starvation” mode to keep you from starving to death and you lower your metabolism making you feel crappy and depressed because you aren’t losing weight. You need a diet that makes sense.

 

Most diets deprive you of something you need to be healthy. That’s why you can’t binge diet. To be healthy you need to:

 

Drink 80 to 120 oz of water per day

Yes, you can get water from coffee, tea, coke zero, etc, etc, but those other drinks add toxins and sugar that your system will need to fight to eliminate. Drink water. Actually, better yet, drink water with lemon in it. As much lemon as you want, just no sugar. Lemon in your water helps to neutralize your pH because even though lemon juice is acidic it is processed by the body making it a base.

Eat a diverse, well balanced diet 

We’ve heard that line all our lives, but what does that mean?  It means that you should have a protein at every meal.  Eat different proteins, mix it up.  Eat beef or pork for breakfast, chicken for lunch or fish for diner.  Don’t stop there.  Try new stuff.  Eat lots of vegetables.  All colors of vegetables.

Lots of fruit too.  Try eating vegetables or fruit for snacks.  You can almost eat a much as you can hold.  But its important to lower your desire to stuff your self to the gills.  You do that by not eating sugar or carbohydrates high on the GI scale.

Remember, sugar begets more sugar.  Yes, you do need carbs, but make sure they are complex carbohydrates, allowing your body to convert them to energy over a longer time, using more of the energy instead of storing it as fat.  That brings up the “f” word, Fat.  Don’t fear fat.  Eat natural butter, not margarine.  Eat lean meat but don’t worry about that too much.  Eat and use olive oil in cooking and salad dressings.  You get the drift.  We’ll talk more about it as time goes by.

Exercise when you can

Do what you can to exercise.  Take the stairs, walk the dog, etc. Exercise not only burns calories but also raises your metabolism making your body burn more calories even at rest.

Eat healthy foods

Most importantly, when you put something into your body, make sure it’s good for you.  Read the label, if you don’t know what the ingredient is don’t eat it.  Try to make your own food.  Don’t eat out as much.  If you eat packaged or processed food, don’t eat anything that has more than 5 ingredients on the label.

If you drink alcohol

Try to reduce your intake and drink more red wine than any thing else.  If you normally have a drink or two a night, don’t drink on Wednesdays for a couple of months.  You’ll be surprised at the difference.

It used to be thought that alcohol was treated by the body as a carbohydrate.  It isn’t.  When you take a drink, your body gives priority to metabolizing the alcohol first.  So alcohol is really treated like a fat in the body.

“This is because alcohol is oxidised by the body in preference to fat, thus ‘saving’ fat for storage. Therefore, alcohol affects the diet in the same way as an increase in the percentage of fat eaten. This is something to remember in your weight loss quest.” – BYC

 

In Conclusion

So, if you do all five of the things above and you still aren’t losing weight, the only thing left is portion control.  You are now healthy, just not at your ideal weight because of the stored calories in your past.

You only have one option:

1. eat fewer calories than you burn

But you can do that in two ways:

1. eat less

2. exercise more

Here at the Fat Farm we consider these suggestions as a diet that makes sense and recommend tracking your caloric intake at SparkPeople.com

Their online tracking method will tell you the number of calories you need and even calculate the nutrition for you. If you are diabetic they will track your glucose readings among other things.  Ask me how I use it to keep my recipes and normally eaten (grouped) foods charted.

 

Later – Jughandle

Total time: 7 mins
Yields: 1 cup
Recipe comes from: http://www.food.com/recipe/just-like-hellmans-mayonnaise-copycat-clone-110801

1 – egg at room temperature
1 t – dry mustard
1 t – salt
1 dash – cayenne pepper
1 1/4 c – vegetable oil
3 T – white vinegar or lemon juice

1. Place egg, mustard, salt, cayenne pepper and 1/4 cup oil in blender or food processor and blend on low.

2. While blending, very slowly drizzle in another 1/2 cup of oil

3. stop and scrape sides

4. Add the lemon juice/vinegar and the remaining oil

5. blend until well combined.

Jughandle recommends:

Try using a pasteurized egg for safety.

I use olive oil for a different and healthy taste

Try a dash of your favorite hot sauce in stead of the cayenne pepper.

Yellow Mustard Recipe – French’s Clone

Yellow Mustard Recipe – French’s Clone

This is a recipe that I found at Grouprecipes.com and it was posted by “Tuilelaith.”
Ingredients (T = tablespoon; t = teaspoon):
  • 4 T ground yellow mustard
  • 1/2 t Wondra flour (to thicken)
  • 3/8 t salt
  • 1/8 t turmeric
  • pinch of garlic powder
  • pinch of paprika
  • 1/4 c water
  • 3 T distilled white vinegar
Directions:
  • Mix all dry ingredients together in a small sauce pan.
  • Whisk in water and vinegar until the mixture is smooth.
  • Heat mixture over medium heat, stirring frequently, until it boils.
  • After it begins to boil, reduce heat to low and simmer for 5 to 10 minutes (I simmer mine for 7.5 minutes).
  • Remove pan from heat and leave uncovered for 1 minute.
  • Then cover pan and let the mustard cool.
  • Put mustard in a covered container and store refrigerated
Yield:  1/4 cup
The Wondra flour is used to thicken the mixture.  You probably could use all purpose flour if that’s all you had and you probably wouldn’t notice a difference in the taste.  The Wondra won’t clump as easily as all-purpose flour, making it a more convenient thickening agent.