Posts Tagged ‘Weight loss’

Pot Roasted Chicken

February 9, 2014
Coffeepot Chicken

Coffeepot Chicken; A Portion Controlled Meal

Cooking in my coffeepot is both amusing and it facilitates portion controlled meals. Sometime the amusing factor overrides the portion control especially when I pot roasted a whole chicken in my coffeepot in expectations of doing it for my granddaughters.

Well, it is definitely weird stuffing a chicken into a coffeepot and the girls and I had fun doing dinner for three in my 12 cup coffeemaker. Truth be told, it was a Cornish Hen, but the girls never noticed that it was a rather skinny chicken. The reason I violated the portion control rule the first time I did it was I had to make sure that it cooked all the way through in a reasonable amount of time. Check the link here and you will see that the chicken is falling off the bone.

Now that I have minimized my writing projects to spare the time to totally immerse myself into portion controlled meals, I decided to do a pot roasted thigh in my coffeepot using the method described in the pot roasted chicken link. Of course, none of the great cooks in my immediate family ever look at a recipe and usually never make a meal exactly the same. True to the tradition, I made the meal from memory and found I had substituted chicken bullion for the adobo I used the first time. It was great and I am using the leftover broth as part of my soup stock.

As an aside, the week before, I grilled three of the thighs with a big baked sweet potato and ate everything. My current Manta is: “If you don’t cook it, you cant eat it so start with the proper portion.”

Recipe:

Ingredients

1 potato

1 carrot cut to length that will fit in pot and quartered long ways

1 celery stalk diced

1 medium onion coarse chopped

3 garlic clove sliced or minced

1 bay leaf

Optional, piece of fresh scotch bonnet hot pepper. Size depends on your taste.

Chicken Bullion Cube

1 chicken thigh, about 5-6 oz.

1 oz Crucian Rum

12 oz water

Method:

Precook the carrots and potatoes and set aside.

Put chopped celery, garlic and onion in pot, cook with oil and cook until onion is glazed (about 1 hour).

Add half scotch bonnet and bay leaf so it can be retrieved when sufficient flavor is infused into the cooked veggies.

Wash one thigh with lime juice after skin is removed. Place in pot on top of bullion cube. Add rum to the coffeepot. Cover the pot and let chicken cook until chicken loses the pink color (about 2 hours.)

Add precooked potatoes and carrots and sufficient water through coffee maker to cover everything.

Let cook another two hours.

Serve with flowers and wine. If you are starving to death, you better make what little you eat an elegant experience.

Well, day one is a resounding success. I am down to 206 which is two pounds lighter than I was the day before and on my birthday on January 23. Guess it’s time for a glass of water and a three mile walk. The coffeepot is cooking my liver and onions, but that’s another story. 

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My Christmas Crockpot

April 20, 2013
My Christmas Crockpot

My Christmas Crockpot

My daughter says that she and I both have minds like steel traps. According to her, there still is a huge difference between the two of us. Her trap is set to capture new concepts and ideas and my trap is sprung so it locks out everything new to me.

This discussion started a few years ago when she first tasted my coffeepot cooking including, Caribbean, Indian and Thai cooking. Her comment then was, “You could pick-up woman by cooking for them if you get rid of the weird factor of cooking in your coffeepot.” Of course my granddaughters reinforced the weird factor because all their friends at school told them that I was weird for cooking in my coffeepot.

Well of course I told my daughter and granddaughters, that crackpots were all the wrong size; I couldn’t find one that would safely work for my needs, and I was not going back to cooking monster meals.

Naturally, my daughter Dagny just ignored me and found a proper size (2 to 2 1/2 quart) Crockpot for Christmas. By proper size, I mean it holds pretty much the same amount of fluid as my 12 cup coffeepot so there is no temptation to super-size a meal. Over the past few months I have been checking it out and there are good and bad features compared to coffeepot cooking.

On the negative side, it has poorer temperature control than my coffeepot. When cooking a meal all day, the coffeepot will pretty much hold 165 degrees Fahrenheit and not change. With an aluminum foil cover it gets to 190. When set on low temperature, the crockpot varies considerably and will boil liquid after several hours. On high, it will actually scorch some foods. You have to pay closer attention to cooking times, When the food is done in the Crockpot, turn it off. The coffeepot is an excellent slow cooker and it is still at low enough temperature to act as a warmer. I used a Kill-A-Watt to measure the cost of electricity for cooking a meal and the Crackpot costs about twice as much to do the job compared to the coffeepot.

On the positive side it is much easier to get a pot roasted chicken out of the Crockpot because of the wider opening than the coffeepot. If you get stupid and stir the pot with a heavy metal spoon, you are less likely to break the ceramic pot than a glass coffeepot. Of course it is still easier to see when the glass pot is clean than it is to see when your black ceramic pot is clean.

Still my friends and family, male and female, are glad to see that I am conforming with societies values and using a standard tool of the kitchen rather than “abusing” my coffeepot. All things considered, I believe this is the best possible Crockpot when cooking portion controlled meals for one or two people. However, when warming things that probably don’t need to be cooked yet might scorch (Kielbasa and Baked Beans), I will use my coffeepot to warm them up especially if I don’t have time to watch the pot.

Is Over Eating a Cure for Chronic Pain?

July 2, 2012

Subjective Pain Measurement Scale

For the past 16 days, I monitored everything I ate with regards to my pain level. Anyone suffering from either chronic pain, back pain or specific joint pain has been introduced to the concept of the happy face pain scale and the one I am most familiar with was the scale that runs from one to ten. Of course this is a very subjective measurement but then pain is a subjective concept. What bothers you, may not bother me at all.

I started exploring the concept of the Inflammation Factor Diet when my pain level was consistently an eight last winter and it was starting to damage my sense of humor. The first thing I found when trying to work with Inflammation Factors was that some of the food ratings were counter intuitive with tomato products bouncing all over the place between good and bad and Turkey and chicken legs being inflammatory but chicken breast being good. All this was just too much for me to remember until I discovered my list of five spices that fight inflammation. Using the five spices in combination and at normal amounts, almost guarantees that your Inflammation factor will be positive by over 1000. Of course, I took some days and nights off from spicy food to grill outside so my daily Inflammation Factor from Nutritiondata.self.com wandered between negative 246 and a positive 2327 when I totaled all the foods I ate for the day.

Except for a few foods like beer and candy, most foods seem to have a greater impact on the following day’s pain levels especially since I ate my primary meal at night and this had my higher spice loading. As a scientist, I am familiar with multiple linear regression and so I checked the values of pain for both the current day and the following day with calories, protein, Inflammation Factor and Carbohydrates as the dependent variables.

The results were incredible but not what I expected. First these variables correlated much better for the following day’s pain so there is a delay factor for eating and adsorbing all of the food value. The effect of protein and carbohydrates were minuscule and ignoring them did not change the correlation coefficient significantly. This was actually surprising because there is an awful lot published about high protein diets being important in fighting chronic pain. Over my 16 day period, I ate a fairly decent low calorie diet which was well balanced and averaged about 95 grams of protein per day (range, 54 to131) and about double that for carbohydrates, 187 grams (range, 133 to 307). The highest carbohydrate day came from a modest sugar candy binge.

Two variables were able to explain about 75% of the reduction on low pain days. It appears that in my body pain is a continuous state of affairs and that increasing my Inflammation Factor in a positive way is accompanied by a slight decrease in pain. Since I already like, cook and eat spicy foods, it would seem that my primordial instinct was already at work protecting me. The totally unexpected and even dangerous result is that there is a five times greater impact from the calories I consume. So eating more has a therapeutic effect on reducing pain.

Since I had my disc replacement surgery, I have been cussing my doctors for messing up my back and causing me a severe increase in pain which occurred the winter after my operation. It would now appear that I caused my own increase in pain by greatly reducing the calories I consumed each day to lose weight.

What had not occurred to me, was the pain got more sever as I ate fewer calories and dropped from obese to overweight to near normal in weight. It got so bad I complained to my daughter and her only comment was does it hurt when I walked? Yes! Does it hurt when I don’t walk? Yes!. Then stick to the diet, stop complaining and keep walking. Her logic was that being lighter and physically fit had to be a lot easier on my joints, than than being obese.

It seems the opposite is true: overeating helps mitigate chronic pain.

Go figure, another counter intuitive result but this one could have dangerous consequences if I give up on a pain free diet and revert to overeating as I had in the past.

Crucian Cherries, A Perfect Diet Food!

May 18, 2012

Crucian Cherries or Acerola Cheries

When you Google “Crucian Cherry”, the only thing that comes up is a cute little song by local entertainer Jazzy Blue extolling the virtue of this berry and the fact that you can’t just eat one because the first one makes you want more. But since one of my three trees is heavily bearing, I decided to see how much harm I was doing by eating several handfuls three times a day. I had also heard our Crucians of Puerto Rican heritage call it Arecibo Cherry so decided to search that term. I ended up with the right answer for the wrong reason. Seems that this tree is called the acerola tree which just means cherry in Spanish. Hence calling them Acerola Cheries is just like calling them Cherry Cherries. Of course we do the same thing when we order or make Shrimp Scampi because Scampi means shrimp in Italian.

But my search was made to find out if my addiction to these tasty morsels is causing me damage. After all, a handful may have 5 or 6 cherries and doing three handfuls twice a day will give a total of 30 cherries which weighs about a pound. Fortunately, I only get about three crops a year and they only are ripe for a couple of weeks. My scale tells me a big Julie Mango a few times a week does more damage to my weight so the question really became one about if Crucian Cherries are any good for you.

From nutritiousfruit.com, I found that Acerola cherry is juicy, sweet and sour in flavor and “very high in vitamin C and other nutrients. It is incredible and unbelievable that one tiny cherry has a higher vitamin C content than an orange. Specifically, the vitamin C content is 65 times greater than an orange, which means one cherry has a vitamin C content that is equal to the minimum daily recommended requirements.”

I am not sure whether or not I really eat a pound a day of these things but even if I did, it really wouldn’t matter. With only 100 calories per pound, I am now eating 120 times the daily requirement of vitamin C. This bulk loading of Vitamin C is supposed to be useful for fighting pain, healing cuts, bruises damaged muscles and keeping colds and flu away. I eat them because I like them, but it’s still nice to know I get something right once in awhile.

What does it take to Lose 101 Pounds? My Story!

May 12, 2012

Eric over at Health Demystified is young and serious and trying to save the world from the ill effect of obesity with a free product. More importantly in my mind one of the obese people he is trying to save is his father and he deserves all the help he can get. At my advanced age, I am not sure that there is a single product that would help people lose weight, and even if it were free, I’m not sure how many people would use it because of all the negative uses of the word free on the Internet.

However, his knowledge, sincerity and hard work make me want to help him so I took the time to assess what were the principle reasons I achieved a lifestyle change starting in 2010 which led to my 101 pound weight loss and as of today I am now stable around 173 pounds with a 37 inch waste when measured above the belly button. A waist above 40 inches is just as deadly as obesity and I have been as high as 57 inches at my peak weight of 265 pounds.

I apologize for the length of this post, but the following text described the knowledge gained from forty years of dieting and 3 years of lifestyle changes.

There are only a few elements to consider for a permanent weight loss and perhaps hundreds of ways to focus on them. Any holistic plan to achieve a permanent drop in weight from life threatening obesity must address all of the key issue and recognize where weight loss information is being compromised usually for commercial purposes. At the simplest level, your weight is governed by the calories you eat and drink and the amount of physical work you do. There are no magic drugs, exercises or food plans. When it comes to calories and the fat in your body, “in minus out equals accumulated weight.”

The biggest problem with this simple wisdom is that on the short term it doesn’t seem to work as our body fights our erratic behavior and tries to maintain stability. Up to a point, fat is good to provide energy when, and if, there are lean periods of reduced consumption or periods of increased activity. Yet if we eat or drink too much and exercise too little, there is no instantaneous weight gain because our body will get rid of those excess calories in our body waste. Eventually gluttony wins the battle and new fat is added to our body and a new higher weight plateau is reached.

Likewise, the reverse of the process is not instantaneous. Going to the gym without a lifestyle change probably won’t alter your weight very much. While exercise is an excellent lifestyle change to help you control the weight you are at and increase longevity, the results would be more realistically evaluated with a tape measure, a mirror and your wardrobe.

There is a very good reason to be concerned about your appearance beyond vanity. The chances of health problems double with people who have a big belly even if they have “normal weight”. Measured just above the belly button, a man should be below 40 inches and 36″ is the recommended size. For a woman to sustain good health, she should be below 35 inches and 31″ is recommended.

There is also no magic solution to shedding belly bulge. It simply involves eating and drinking less and exercising more but the gym alone won’t shed weight. An hour of moderate workout in the gym will burn about 300 calories and it would take about twelve days to lose a pound if eating and drinking habits remained the same. Even at this modest rate of loss, most grossly overweight or obese people are only capable of light exercise so they would have to workout for two hours every day to lose a pound in twelve days unless they reduce food consumption.

At 265 pounds with a 57 inch waist, I was too ashamed to go to a gym so I purchased a treadmill which I hated because I was bored to tears. I used it and controlled my drinking and eating and dropped to 225 pounds but was still bored to tears because the only way for me to cut back on food and alcohol was to cut back on socializing. My weight drifted all over the place because of my lack of commitment to a lifestyle change. When I started on my current path in December of 2009, I was 245 pounds and had a 47 inch waist, which was still in the deadly zone because of both waist size and obesity.

Now I am a cautious person and I never make a commitment without understanding everything about the nature of the endeavor. For me, a person should know enough about obesity to understand that obesity is not just about the length of time a person will live, it is also about the general quality of life and the ability to participate in family events. Also, the chance of a slow, lingering and painful death increases with weight. Morbid obesity is associated with a substantially increased risk of chronic health conditions, such as diabetes, hypertension, cardiovascular disease, and cancer.

The hardest first step for an obese person is to accept they have real issues. When I was morbidly obese, I didn’t know anything about obesity, Body Mass Index (BMI) or a slow and lingering death and in the case of obesity, ignorance is bliss. I didn’t even own a scale. I got weighed on the doctors scale and at work so was generally aware of my weight range. The two issues which had the highest impact on family life bothered my wife and I different ways. Above 235 pounds, breathing became an issue and it stopped me from having an active sex life which didn’t seem to bother my wife very much. The issue which bothered her was sleep apnea.

Dolores had been trained as a nurse and my father had died from sleep apnea where he simply stopped breathing in his sleep at age 71. Sleep apnea is a sleep disorder with abnormal long pauses in breathing during sleep. Individuals with low muscle tone and soft tissue around the airway (jowls because of obesity) are at high risk for obstructive sleep apnea. Old male couch potatoes, with jowls and weak muscles, are more likely to have sleep apnea than women and Dolores was worried about me.

So at that point in time, I got a scale and an education on obesity. Health problems relative to normal people start occurring almost instantly as people move outside the normal weight range. At the extreme of morbid obesity (BMI over 40; or for me 262 pounds at 68 inches tall), the odds of incurring any health care problem is twice as often and the cost goes up with the amount of excess weight. The penalty for morbid obesity is about $3000 per year more in medical bills than for a normal person. Only 2% to 3% of the nation is in this special group but I qualified.

It didn’t take me long to learn enough to abuse science. From the studies and BMI charts, I found that I only had to drop to Class 1, Obesity at a BMI of 30 to shed about 3/4 of my health problems and costs. Also the drop in weight led to an improved sex life. The problem of sleep apnea occasionally remained as I bounced around in a range between 220 and 240 but moistly above 230. This meant every time I did binge level eating or drinking and gained a couple of pounds, the sleep apnea returned. As long as Dolores was alive and sharing my bed, I was constantly appraised when I was on the wrong side of the line because my irregular breathing was ruining her ability to sleep. I stopped using the exercise equipment, and the scale wore out and was never replaced because of my lack of commitment. Thirty-six percent (36%) of the Nation is obese in all three classes

In my adult lifetime, I had a tendency to binge eat or drink when I was under severe stress. My first diet, the Stillman all protein diet, was in 1970 when I was starting a winery and trying to balance a full time job. The first gas crises in 1974 crushed my tourist winery that I had successfully started and which depended on people driving to reach it. In 1982, I lost a job and sought solace in food until I opened an outdoor beach club which did exceptionally well and I dropped to 182 for the last time until my current lifestyle changes . In 1988, it rained on 39 consecutive outdoor events at the Beach Club and I was broke and lost the business. By 2004, things were going reasonably well and I just got fat and lazy due to becoming a “desk jokey” and not engaging in any physical activity because I could hire people to do everything that needed to be done and take time off to go fishing and drinking beer with my friends.

Still after that zenith of 265 in 2004, I managed to hold between 220 and 240 using the Type O diet until Dolores died. Then I started seeking solace in food and cooking and eating too much. Drinking was no longer that big of a problem as I was not happy enough to enjoy socializing and drinking. Unfortunately, Dolores was no longer sharing my bed to tell me when I was too fat to breath at night. This is where My Daughter Dagny and My Niece Cait joined forces and convinced me it was time for a lifestyle change.

So what are the essential elements of my 101 Pound weight loss.

1. General knowledge about obesity and acceptance of the scientific data. You must understand the problem before attempting to solve it.

2. Strong Emotional support from family (Dagny, Cait and Carson). Non judgmental loving support and encouragement is needed. Very few can solve the obesity problem entirely on their own.

3. A strong and vocal Personal Commitment and let the world know. Commitment is a struggle especially at the start because your weight loss is so fragile and unstable. When I started my diet at 265 without a commitment to a lifestyle change I had dropped about 45 pounds in a few months just by starving and working at the gym. I went on vacation where there was no scale and gained 27 pounds in a long weekend eating 3 meals a day, drinking beer mid day and having wine and a big dinner in the evening. I brought a scale because I felt I was gaining weight and when I got the result, I knew it was flawed and returned the scale to the store. Eventually, I quit the diet because the diet failed me and the weight loss wasn’t permanent. The first three to five months of a lifestyle change are most critical and a lifestyle change of only three months will also fail.

4. A commitment to reduce the calories consumed with beverages and food.  My personal commitment is covered in my book “An introduction to coffeepot cooking: How I lost 101 pounds cooking Portion Controlled Meals” which is available in Kindle format from Amazon. You can get a free Kindle app for almost every computer and operating system.

5. A commitment to a minimum of a half hour of exercise everyday or worst case every other day. It is better and you lose more weight, if you do a minimum of a half hour everyday and an hour a day three times a week. It is also better if you do it first thing in the morning to jump start your metabolism and stay physically active all day.

I firmly believe That there is no substitute for the advice in the first three steps. And a great amount of flexibility in the last two. When it comes to exercise, it is the time you commit to exercising regardless of which form of exercise you choose. I like walking because almost everybody can do it. When you work with your heart monitor and push yourself to safely do only a half hour a day, you get stronger everyday and are able to do more. Everybody in my family has a favorite physical activity and mine just happens to be walking and not a chore at all because it fits my personality. When I miss two days because of rain, I’ll look for a break in the weather and go for it. If it rains, I don’t care because I am still walking and enjoying the sights and proud of my accomplishments.

When it comes to eating, you can eat and drink what you like as long as your total calorie count is around 2000 which if you pace it during the day with moderate amounts of fruit, vegetables and protein; and then eat a light dinner, there is still a 1000 calories left over for a few glasses of wine. If on the other hand you don’t drink, then stick with the light fruit and vegetables all day and have a slightly heartier dinner and you will lose the weight a little faster by skipping beverages with calories and carbonation.

I don’t believe in special diets or severely restricted diets because for me they simply create a repressed demand for the foods I want and the quantities I am used to. When I started holding about 2000 calories, walking in the morning, getting into yard work as much as possible, walking in the afternoon when possible, and going to bed relaxed on a full stomach, I didn’t feel deprived of anything and drifted into a steady routine right away.

The process isn’t fast. In the first month, I lost 20 pounds and in the second 15. In the third month I lost 5 pounds. Remember, from previous diets, I found those first three months are the most unstable and the easiest time to have a relapse and regain the lost weight. After that, I shed weight at the rate of about 3 pounds per month. If this was a diet, I probably would have quit after the second month because I would be bored with a steady special diet of meat, carbohydrates, vegetables, vegan, caveman food, or any other cult diet.

However, this was a lifestyle change which allowed for lapses while on vacation with planed sacrifices of more work and less food after vacation. I also started in January when I wouldn’t see my family and party with them for the next six months or so I planned. I have now stuck with the plan for about 3 years and see little reason to change.

A natural evolution is that I now eat vegan about once a week, vegetarian twice a week and chicken, turkey and fish the rest of the time. However, and this is important to my mental well being, if I get a craving for liver, kidneys, sausage or any of the other weird things like my mother ate which let her live to be 93, I eat them and don’t consider it a failure in my lifestyle, just part of it. The same is true if I have a few midday beers while hanging with my family or friends. The only results my family really cares about is what the scale says and how big my belly is and that’s fine with me.

My total diet was discussed in the book mentioned above but;

Remember continue to enjoy fine food, just less of it.

How do you gain 5 pounds in one day?

May 10, 2012

Well my five pound weight gain started by going to lunch with a friend who loves to eat and drink even more than I do. For lunch I had a BLT with greasy fries and washed it down with 3 beers. On the way through town, we passed a little Mexican place where they serve $2.00 Taco’s and he just had to have one and he was driving. One more Taco and one more beer.

Then we actually did something productive and went to Home Depot. Naturally we stopped for a glass of wine before taking the cement to my house. Before picking up my car he wanted one more drink as he was departing to meet his wife. What he didn’t know was I was the distraction to keep him away from his surprise birthday party and we were starting to run late. He was driving and it was his birthday so the best I could do was to make sure we had a quick one.

We got to his surprise party and it was fantastic; people, food, band, moonlight and more. Of course this blog is food focused and the food was fantastic, just appetizers, which was more than I needed. Of course I had a dozen Swedish meatballs and about 10 deviled eggs. I really had had enough food for the day when they brought out a tray of moist rich chocolate cupcakes with a maraschino cherry on top and of course I ate three or four and thought I was done eating until they brought out the angel food cake drenched in amaretto. I couldn’t discriminate so I had three slices of cake that of course I cut myself on the large side. Now at the hotel, I washed all that food down with four glasses of wine.

Feeling completely contented, I went home and went to sleep. When I woke up this morning at my usual time, I was a little afraid to assess the damage with my scale and took note that I was up 5 pounds. What the heck, that’s a lot better than the 10 to 12 pounds I would expect to gain on a family vacation. Unfortunately, it rained this morning, and before 6 am, all the party goers who committed to walking last night called to say they were not going

So what was the special occasion that we celebrated so much. It was my friend Ted’s Surprise Seventieth Birthday Party. This is the same man that I did the 26 mile walk with on January 14, 2012 and the man I am planning to walk a tough 20 miles with on May 27th. Well as Ted always says, “The Liver is Evil, it Must be Punished!” or in my case, I think I punished my whole body.

If yesterday was part of a diet, it would have to be assessed as a failure. As part of my lifestyle, I openly acknowledge that there will be days where I socialize and eat and drink far too much and that is not likely to change. The real challenge is to get on with my life and work hard and eat properly today. It’s clearing up outside, so i guess I will repair a one mile trail that has become overgrown because of the excessive rainfall in the last couple of weeks. Not sure what I will have for dinner tonight but I am pretty sure it won’t include beef, bacon, eggs, sweets or any of the other “greasy kid’s stuff” I ate yesterday.

Vegan Black Beans and Tomatoes with Brown Rice

May 9, 2012

Vegan Black Beans and Tomatoes with Brown Rice

I simply like black beans and complex flavors and this meal just popped into my head. I have eaten similar meals with barley made with chicken stock but this time I had a cup of cooked brown rice made with no flavoring or salt so it could easily be accompanied by strong flavors. Since it was a vegan start and I hadn’t defrosted any meat, I decided to stick with the genera.

The starting point was the red beans and brown rice which I had done a while back. In that recipe, I had started with uncooked rice and used vegetable broth instead of water and cooked it all day. I also used less spices. This time I only had about 5 hours which is enough for canned beans and cooked rice. Well the meal was full flavored and complex, I loved it but only ate about half of the cooked beans and tomatoes. The rice was 200 calories and the rest of the pot was less than 800 so I only had about 600 calories and was very comfortable. Even if I had eaten all, it would have ended up at less than a 1000 calories for dinner.

Vegan Black Beans and Tomatoes with Brown Rice

Ingredients:

1-2 T of olive oil
1 tsp mustard seeds
1 tsp cumin seeds
1 T minced garlic
1 T thin sliced ginger
1 medium onion rough cut
1 thin slice scotch bonnet hot pepper
1/2 tsp paprika
1/4 tsp oregano
1 package Sazon (optional)

1 can Black Beans
1 can diced Tomatoes

1 cup cooked brown rice or barley

Method:

1. Put all ingredients in the coffeepot and cook covered with a piece of foil for about 2 hours.

2. Add the Beans and tomatoes and all of the liquid to the pot.

3. Stir and let cook for another 2 hours.

4. Microwave cooked rice for 3 minutes.

5. Serve and Enjoy!!!

The most amazing epiphany I had with this meal is that 600 calories would really satisfy me. When I started my lifestyle change, I used to consume as much as 5000 to 6000 calories a day. including food and beverages and couldn’t concieve of a meal without meat.

Without thinking about it yesterday, I ate 1/2 coconut which has 700 calories, small amounts of celery probably less than 100 calories including dip, dinner 600 calories and wine 1000 calories or 2400 calories. I also walked 3 miles and worked in my yard for a few hours. Pretty much, I act like this everyday and I have lost all the weight I recently gained on vacations (about 10 pounds). I am now at 172 pounds with a 37 inch waste. That is down from 265 pounds with a 56 inch waist at my peak and 245 pounds with a 47 inch waist at the the start of my commitment to a lifestyle change.

Imagine that meatless days by choice and no perceived sacrifice. Amazing!!!

I Finished My Book!!!

April 30, 2012

I finally finished my most recent project and it is available for distribution. My Book, “An Introduction to Coffeepot Cooking: How I Lost 101 pounds with Portioned Controlled Meals”, is now available from Amazon as a Kindle e-book.

The focus is not on the food I ate, but the commitment that I made to my family to lose weight so I would avoid another premature death in the family. I would like to say that the entire process was driven by their love alone, but secondary influences included a stroke and a disc replacement surgery both caused by my being too fat for too many years. At $2.99 this little book will hopefully be a guide to others who are obese and need to shed a few pounds. It took me 65 years to recognize that there are no secrete diets, magic pills or special foods that will make you lose weight and become healthy.

My Ebook for Kindle

In writing this book, I came to understand that there were only three changes in my life that led to the loss of 101 pounds in a fairly painless manner spread over 2 years. Here’s the secrets if you want to call it that:

  1. Eat less all day and for dinner.
  2. Drink fewer calories whether it’s beer, wine, liquor, juice, soda or smoothies.
  3. Exercise more, at least 20 minutes every day and an hour or more a few times a week. (the hour can include heavy yard work or work on your home.

Now that you know the secrets, I hope you still buy the book whether for yourself or a friend. I started this process while morbidly obese and out of shape and have encouraged others who were even fatter than me and in worse shape. Fortunately, I had daily encouragement from my family and weekly assessments with positive and sometimes critical reminders of the need. I also looked positively on the help I received from my Creator who reminded me with my minor stroke and the need for a disc replacement that I had to take care of my body and the gift of life if I wanted to keep enjoying myself for as long as possible.

For those who don’t have a Kindle reader, you can get a free one for your PC, laptop, tablet or iPad. computers and still buy the book. I will post follow-ups as the book becomes available for other electronic media and in print

Temporary Suspension of New Recipes

April 5, 2012

I am about ¼ of the way through a 16 day detox where I skip all alcohol and eat healthier foods including lots of nuts, no sugar and more green vegetables. I wont be posting new recipes for the next two weeks but if anybody wants to see what it takes me to quit alcohol, eat healthier, lose 6-10 pounds, drop inches from my waist and relapse with occasional bad choices, you can follow my actions, ask questions and even criticism my bad choices as I track my daily activities at http://www.facebook.com/pages/Coffeepot-Cooking/388614061149768. I am already down an inch on my belly, and 3 pounds in the first three days and no, I don’t suffer. Tonight is fried chicken thighs and fried seasoned yams. Will be happy to hold even in weight tomorrow but plan on a 6-7 mile walk so I can afford the relapse. Also I have no set goals but somewhere around 172 or a permanent 8 pound loss would be nice.

Tostones Revisited

February 13, 2012
Tostones and Mojo

Tostones and Mojo

I simply can’t resist a bargain so when I saw three green plantains for a dollar, I just had to purchase them. Now the only thing that I know how to cook are Tostones which are basically pan-Caribbean from Cuba to the Virgin Islands. I am sure other cultures do the same but the Spanish word Tostones is used where there are significant Spanish influences as the word derives from the Spanish verb tostar which means “to toast”. Actually, they are not toasted at all but fried in oil twice until a beautiful Golden color develops.

Occasionally, I still snack in the early afternoon and usually it’s air popped popcorn with no salt, oil or butter. This is not the worst choice I could make as popcorn is very low in saturated fat, cholesterol and sodium. It is also a good source of Dietary Fiber and Manganese. But since your mostly eating air and the 100 calories that go with it, it doest have much real nutritional value and neither does canned corn without the added sugar and salt.

Since I had already adapted to a fairly healthy diet snack with the popcorn, I decided to check on how much damage I was doing to myself by eating Tostones on two separate occasions. Regardless of the outcome, I would eat the third one as I eat everything I occasionally crave in small portions.

I was very pleasantly surprised to find that plantains are very low in saturated fat, cholesterol and sodium. They are also a good source of Vitamin A, Vitamin C, Vitamin B6 and potassium. Plantains are also high in dietary fiber and a medium sized plantain is only 200 calories. Even a dusting (1/4 tsp) of Adobo, Puerto Rican Seasoned Salt, only adds 14% or your daily requirement for salt.

Probably the worst part is the oil you fry it in and I tend to use extra virgin olive to minimize damage. However now that coconut oil is being touted as a cure for Alzheimers, I’ll probably switch, if I can remember to buy some.