When I started this blog, I thought I would include a health tip of the day on the home page, because, overall, I think it gives good advice. But last Friday's tip -- "Set a target weight for a specific occasion such as a vacation or family reunion" -- got me thinking about goals and dieting challenges I have had for too many years.
I have always lost weight for an event, rather than my health. And that is wrong, especially for people with weight issues, because as soon as the event happens, I breathe a deep sigh of relief and begin eating. And here is what I tell myself as I am stuffing my face:
1. I deserve to eat what I want because I have been so good for so long.
2. One day of eating will not make a difference.
3. I'll wake up tomorrow more determined than ever to start dieting again.
Ha. Tomorrow comes and I am off the diet for good -- or at least until I cannot stand myself anymore and start another diet.
I have a big family party coming up, and I would love to shed some pounds before that event. So I have expanded that diet tip, and since the party is more than a month away, I have set a goal of 10 pounds, about 2 pounds a week. But most importantly, I am keeping that 10-pound number in my mind, and reminding myself as many times during the day that I yes, want to lose 10 pounds, BUT this a quarter of the pounds I need to lose to reach my goal. It's the second part of this statement I think is so very important.
The party is at Daniel in NYC, a lavish event guarnteed to be a food extravanganza. I do not want to deprive myself of any of the rich, glorious food we will be eating. But I will also be talking with my family and friends, and dancing the night away, so although I will be eating like royalty, I plan on having a wonderful social time.
And before we leave for the party, I will plan my breakfast the next day, and be sure it is healthy and filling. The next day I plan on geting up and eating what I planned, which will put me back on track, ready to attack the rest of the weight I need to shed. I will also plan the type of exercise I will do, and then make sure I get off the couch.
Monday, August 16, 2010
Friday, August 13, 2010
TGIF and two recipes!
It's Friday: My favorite day of the week. This is also my day to asses the past week, and give myself a grade as to how I dealt with life -- and my diet -- which are totally interchangeable.
This week: I give myself an A for three reasons:
1. And this is the most important one of all: For the first time in years, I feel really in control.
2. I exercised daily.
3. I made terrific food choices.
Although I have divided the reasons into three separate categories, I know my feeling of control comes from the fact that I ate well and exercised. Without Nos. 2 and 3, No. 1 cannot be my reality. The main problem here is that I have done this in the past, but without consistency, I backtracked and slid into my old life very easily. This time, I am taking precautions not to let this happen.
A huge accomplishment was signing the exercise contract with my friend Ann. Since we both signed our commitment to walk at least 30 minutes a day, at least five days a week, we have both not missed a day of exercise. In addition, I found yoga, and try to make three or four classes each week. And once a week, I give up all artificial or natural sugars, not because I have to, but because of the discipline.
I also took Andrew Weil's "Eight Weeks to Optimum Health" to heart, and ate salmon not once, but twice this week, and broccoli twice. Can't wait to read Week 2 to find out what nutritious foods I'll be adding next week.
I've also tried some new recipes -- both really yummy -- just to keep things interesting.
The result: I slept great each night, have lots of energy, and my clothes are fitting better. I am thinking long term here, knowing that this time next year, I will have reached my goal and will be much healthier, but only if I stay the course.
I really am not about to backtrack. And anyhow, if I do, I know Ann will be there to nicely scold and get me back on track. I really do have a new attitude.
The first new recipe I tried was from "Clean Eating" magazine, a pleasing mix of sweet (cherries) with hot (jalapenos), for a taste that explodes in your mouth. The second is from the good doctor Weil, and will become a mainstay.
SWEET AND HOT SHRIMP TACOS
1 cup fresh or frozen pitted red cherries (if frozen, no need to thaw)
1 to 2 jalapeno peppers, cut in half and seeded
1 2-inch piece of ginger, peeled and quartered
4 tsp. raw honey
24 large shrimp, shells and tails removed
1/4 tsp. salt
1 Tblsp. olive oil
8 whole-grain corn soft taco shells
1 small head radicchio, thinly sliced
4 large carrots, peeled and grated
Cilantro leaves for garnish
• Place cherries, jalapeno, ginger and honey in a mini chopper or blender along with ¼ cup water. Blend until smooth (there may be small bits of cherry).
• Season shrimp with salt.
• Heat a large skillet over high heat. Add oil and shrimp and cook for 2 to 3 minutes, turning occasionally, until shrimp are pink on the outside but not cooked through.
• Reduce heat to medium and carefully add cherry mixture. Simmer for about 2 minutes, until sauce is slightly reduced and shrimp are cooked through.
• Preheat oven or toaster oven to 400 degrees and warm taco shells for 2 minutes. Spoon 3 shrimp and 1 tablespoon cherry sauce into each taco and top with 2 tablespoons each radicchio and carrots. Garnish with cilantro. Makes 4 servings. Per serving: 348 calories; 11g fat; 39g carbs; 5g fiber 14g sugars; 528mg sodium; 172mg cholesterol.
GRILLED OR BROILED SALMON
1 cup sake
½ cup natural soy sauce or tamari
½ cup grated fresh ginger
2 cloves garlic, mashed
1 Tblsp. dark-brown sugar
Salmon fillets, 6 ounces per person
Lemon wedges for serving
• Mix sake, soy sauce, ginger, garlic and dark-brown sugar.
• Rinse salmon under cold running water, place in a glass or ceramic dish, and cover with marinade. Cover dish and place in the refrigerator 1 to 3 hours, spooning the liquid over exposed fish parts one to two times.
• Prepare grill of preheat broiler to high.
• Drain fish. Place on foil on grill or rack in oven. Cook until desired doneness, but do not overcook. Serve at one with lemon wedges.
This week: I give myself an A for three reasons:
1. And this is the most important one of all: For the first time in years, I feel really in control.
2. I exercised daily.
3. I made terrific food choices.
Although I have divided the reasons into three separate categories, I know my feeling of control comes from the fact that I ate well and exercised. Without Nos. 2 and 3, No. 1 cannot be my reality. The main problem here is that I have done this in the past, but without consistency, I backtracked and slid into my old life very easily. This time, I am taking precautions not to let this happen.
A huge accomplishment was signing the exercise contract with my friend Ann. Since we both signed our commitment to walk at least 30 minutes a day, at least five days a week, we have both not missed a day of exercise. In addition, I found yoga, and try to make three or four classes each week. And once a week, I give up all artificial or natural sugars, not because I have to, but because of the discipline.
I also took Andrew Weil's "Eight Weeks to Optimum Health" to heart, and ate salmon not once, but twice this week, and broccoli twice. Can't wait to read Week 2 to find out what nutritious foods I'll be adding next week.
I've also tried some new recipes -- both really yummy -- just to keep things interesting.
The result: I slept great each night, have lots of energy, and my clothes are fitting better. I am thinking long term here, knowing that this time next year, I will have reached my goal and will be much healthier, but only if I stay the course.
I really am not about to backtrack. And anyhow, if I do, I know Ann will be there to nicely scold and get me back on track. I really do have a new attitude.
The first new recipe I tried was from "Clean Eating" magazine, a pleasing mix of sweet (cherries) with hot (jalapenos), for a taste that explodes in your mouth. The second is from the good doctor Weil, and will become a mainstay.
SWEET AND HOT SHRIMP TACOS
1 cup fresh or frozen pitted red cherries (if frozen, no need to thaw)
1 to 2 jalapeno peppers, cut in half and seeded
1 2-inch piece of ginger, peeled and quartered
4 tsp. raw honey
24 large shrimp, shells and tails removed
1/4 tsp. salt
1 Tblsp. olive oil
8 whole-grain corn soft taco shells
1 small head radicchio, thinly sliced
4 large carrots, peeled and grated
Cilantro leaves for garnish
• Place cherries, jalapeno, ginger and honey in a mini chopper or blender along with ¼ cup water. Blend until smooth (there may be small bits of cherry).
• Season shrimp with salt.
• Heat a large skillet over high heat. Add oil and shrimp and cook for 2 to 3 minutes, turning occasionally, until shrimp are pink on the outside but not cooked through.
• Reduce heat to medium and carefully add cherry mixture. Simmer for about 2 minutes, until sauce is slightly reduced and shrimp are cooked through.
• Preheat oven or toaster oven to 400 degrees and warm taco shells for 2 minutes. Spoon 3 shrimp and 1 tablespoon cherry sauce into each taco and top with 2 tablespoons each radicchio and carrots. Garnish with cilantro. Makes 4 servings. Per serving: 348 calories; 11g fat; 39g carbs; 5g fiber 14g sugars; 528mg sodium; 172mg cholesterol.
GRILLED OR BROILED SALMON
1 cup sake
½ cup natural soy sauce or tamari
½ cup grated fresh ginger
2 cloves garlic, mashed
1 Tblsp. dark-brown sugar
Salmon fillets, 6 ounces per person
Lemon wedges for serving
• Mix sake, soy sauce, ginger, garlic and dark-brown sugar.
• Rinse salmon under cold running water, place in a glass or ceramic dish, and cover with marinade. Cover dish and place in the refrigerator 1 to 3 hours, spooning the liquid over exposed fish parts one to two times.
• Prepare grill of preheat broiler to high.
• Drain fish. Place on foil on grill or rack in oven. Cook until desired doneness, but do not overcook. Serve at one with lemon wedges.
Thursday, August 12, 2010
Silent salmonella
This week, I decided I was giving up all artificial sweeteners, which meant a large garbage bag and a careful scrutiny of what was lurking in my fridge and pantry. And while I was at it, I also looked at expiration dates. I tossed lots of unrecognizable objects in my fridge, once food, now science experiments, and some canned food that moved with us seven years ago.
And while I was tossing, I thought of the ongoing food recalls because of salmonella, and was wondering if any of my toss-outs could have caused some health issues. No one wants to get salmonella, and I’m sure that over the years I’ve had my case of it quite a few times.
Salmonella typically causes diarrhea, fever and tummy cramping, affects about 4 million people annually, and is usually flushed from your system before it causes major problem. Although I desperately want to lose weight, this is not my diet of choice. I speak from experience: Once, I landed in the hospital because of dehydration I’m sure was caused by a restaurant meal, but an IV and some antibiotics were all I needed to be feeling terrific in a few days. Unfortunately, some cases are so severe – some even fatal – that each of us should be as careful as possible at home to avoid poisoning ourselves, family and friends.
Some tips from the Centers for Disease Control, combined with the best practices I have learned over the years:
• To avoid cross-contamination, designate a cutting board for meat, poultry and fish, and one for fruits and veggies. Be sure to wash cutting boards well with antibacterial soap, or even better, wash with soap then wash in the dishwasher.
• Do not leave uncooked meat, poultry, shellfish, and milk products at room temperature for extended periods of time.
• Cook all meat and poultry thoroughly, and reheat leftovers well.
• Never baste or sauce your food with the marinade used for flavoring. If you want to use the marinade for basting or as a sauce, make a double batch: one for the marinade, the other for the baste or sauce.
• Wash raw fruits and vegetables with antibacterial soap and warm water before consuming — or use one of the special veggie washes.
• Wash your hands and all cooking utensils well with antibacterial soap and warm water after handling raw meats, poultry, seafood, eggs, and vegetables.
• Choose pasteurized dairy products and fruit juices, since pasteurization kills salmonella.
• Bacteria love to grow in raw or undercooked foods left at room temperature, so after eating or a trip to the market, cover and refrigerate foods promptly.
And while I was tossing, I thought of the ongoing food recalls because of salmonella, and was wondering if any of my toss-outs could have caused some health issues. No one wants to get salmonella, and I’m sure that over the years I’ve had my case of it quite a few times.
Salmonella typically causes diarrhea, fever and tummy cramping, affects about 4 million people annually, and is usually flushed from your system before it causes major problem. Although I desperately want to lose weight, this is not my diet of choice. I speak from experience: Once, I landed in the hospital because of dehydration I’m sure was caused by a restaurant meal, but an IV and some antibiotics were all I needed to be feeling terrific in a few days. Unfortunately, some cases are so severe – some even fatal – that each of us should be as careful as possible at home to avoid poisoning ourselves, family and friends.
Some tips from the Centers for Disease Control, combined with the best practices I have learned over the years:
• To avoid cross-contamination, designate a cutting board for meat, poultry and fish, and one for fruits and veggies. Be sure to wash cutting boards well with antibacterial soap, or even better, wash with soap then wash in the dishwasher.
• Do not leave uncooked meat, poultry, shellfish, and milk products at room temperature for extended periods of time.
• Cook all meat and poultry thoroughly, and reheat leftovers well.
• Never baste or sauce your food with the marinade used for flavoring. If you want to use the marinade for basting or as a sauce, make a double batch: one for the marinade, the other for the baste or sauce.
• Wash raw fruits and vegetables with antibacterial soap and warm water before consuming — or use one of the special veggie washes.
• Wash your hands and all cooking utensils well with antibacterial soap and warm water after handling raw meats, poultry, seafood, eggs, and vegetables.
• Choose pasteurized dairy products and fruit juices, since pasteurization kills salmonella.
• Bacteria love to grow in raw or undercooked foods left at room temperature, so after eating or a trip to the market, cover and refrigerate foods promptly.
Tuesday, August 10, 2010
How silly
July 21 was National Junk Food Day, a day I heard about from my friend Ronnie Fein, but one I chose to ignore until now.
I know that when you are trying to shed pounds, eliminating all the foods you love just sets you up for disaster. But a day to honor the foods that none of us should really be eating, the ones that are high in saturated fats and low in any nutritonal value, seems a tad ridiculous to me. These are the foods that contain the almighty trinity of ingredients that any great chef knows people love: fat, sugar and salt.
And the purpose of the day: to give everyone permission to eat exactly what they want. That can't be good.
If I have learned anything on this diet journey, it is this: Giving myself permission to eat ANYTHING I want is a recipe for disaster. It is something I can never do, because if I did that, the next day, I would continue eating. When I really eat horrid one day, so horrid by the time I get to sleep I feel as if there is a bowling ball in my tummy, the next morning I wake up ravenous. And although I went to bed repeating over and over, "Tomorrow I will diet," the next morning I wake up hungry, dreaming about the foods that will stick to my waist, and the cycle begins all over again.
Last Saturday night, when I decided to have a treat -- homemade biscotti -- it was a conscious decision and one I took without making myself a promise to eat healthy on Sunday. I gave myself permission to eat the biscotti. Could it be that I am finally thinking like a thin person, although I certainly do not look like one. A thin person would never eat a sweet on the condition that the next day they would eat well. For them, eating well is what they do. And if they can fit a treat in without gaining weight, then it is working for them.
If I keep thinking like this, maybe this time next year I will be thin.
I know that when you are trying to shed pounds, eliminating all the foods you love just sets you up for disaster. But a day to honor the foods that none of us should really be eating, the ones that are high in saturated fats and low in any nutritonal value, seems a tad ridiculous to me. These are the foods that contain the almighty trinity of ingredients that any great chef knows people love: fat, sugar and salt.
And the purpose of the day: to give everyone permission to eat exactly what they want. That can't be good.
If I have learned anything on this diet journey, it is this: Giving myself permission to eat ANYTHING I want is a recipe for disaster. It is something I can never do, because if I did that, the next day, I would continue eating. When I really eat horrid one day, so horrid by the time I get to sleep I feel as if there is a bowling ball in my tummy, the next morning I wake up ravenous. And although I went to bed repeating over and over, "Tomorrow I will diet," the next morning I wake up hungry, dreaming about the foods that will stick to my waist, and the cycle begins all over again.
Last Saturday night, when I decided to have a treat -- homemade biscotti -- it was a conscious decision and one I took without making myself a promise to eat healthy on Sunday. I gave myself permission to eat the biscotti. Could it be that I am finally thinking like a thin person, although I certainly do not look like one. A thin person would never eat a sweet on the condition that the next day they would eat well. For them, eating well is what they do. And if they can fit a treat in without gaining weight, then it is working for them.
If I keep thinking like this, maybe this time next year I will be thin.
Monday, August 9, 2010
Happy Monday!
Today really is a happy day because I stayed on my diet and exercised each day.
Most Mondays, besides the usual sorrow at the weekend gone and the start of the work week (READ: Getting up at 5 a.m.), I am miserable because I blew my diet, eating things I shouldn't because, well, it was the weekend.
But this weekend was different for two reasons: commitment and determination. I have finally made up my mind that my main priority is losing weight and feeling great, and with that as my focus, everything else just fell into place. We even had dinner with friends Saturday night, and I ate Madeline's mom's famous cinnamon biscotti because I had planned to use all 35 extra Weight Watchers POINTS Saturday night. I worked those biscotti into my POINTS, really enjoyed each bite, and felt not one shred of guilt. And when Madeline offered to send some home with us, I declined.
This weekend, instead of silently telling myself that I wanted to lose weight while drinking a few glasses of wine and eating way too much fattening, fatty foods, I dusted off my copy of Andrew Weil's "8 Weeks to Optimal Health" and dug right in. I read the introduction and the first week, and Sunday morning, after my walk with my friend, Ann, I headed to Whole Foods to read labels. I came away $250 poorer, but my pantry is now stocked with healthy foods guaranteed to help me on my journey.
I followed Weil's suggestions, buying this week's diet additions: Vitamin C, wild salmon and some organic broccoli. Weil is all about holistic healing, so I have also been doing the daily five-minute deep breathing exercise. He also wants you to walk 10 minutes a day, which I have covered.
And the best part: He suggests bringing some fresh flowers into your home. I used to buy flowers every week, but got out of the habit a few years ago. A bunch of lovely brightly colored summer flowers is now sitting on my kitchen counter, and Dr. Weil is correct: Looking at them makes me feel happy and at peace. They also keep me focused in the one room in the house I need all the help I can get.
I pray this feeling continues. I know I have said and written that line before, but this time, it feels different.
Most Mondays, besides the usual sorrow at the weekend gone and the start of the work week (READ: Getting up at 5 a.m.), I am miserable because I blew my diet, eating things I shouldn't because, well, it was the weekend.
But this weekend was different for two reasons: commitment and determination. I have finally made up my mind that my main priority is losing weight and feeling great, and with that as my focus, everything else just fell into place. We even had dinner with friends Saturday night, and I ate Madeline's mom's famous cinnamon biscotti because I had planned to use all 35 extra Weight Watchers POINTS Saturday night. I worked those biscotti into my POINTS, really enjoyed each bite, and felt not one shred of guilt. And when Madeline offered to send some home with us, I declined.
This weekend, instead of silently telling myself that I wanted to lose weight while drinking a few glasses of wine and eating way too much fattening, fatty foods, I dusted off my copy of Andrew Weil's "8 Weeks to Optimal Health" and dug right in. I read the introduction and the first week, and Sunday morning, after my walk with my friend, Ann, I headed to Whole Foods to read labels. I came away $250 poorer, but my pantry is now stocked with healthy foods guaranteed to help me on my journey.
I followed Weil's suggestions, buying this week's diet additions: Vitamin C, wild salmon and some organic broccoli. Weil is all about holistic healing, so I have also been doing the daily five-minute deep breathing exercise. He also wants you to walk 10 minutes a day, which I have covered.
And the best part: He suggests bringing some fresh flowers into your home. I used to buy flowers every week, but got out of the habit a few years ago. A bunch of lovely brightly colored summer flowers is now sitting on my kitchen counter, and Dr. Weil is correct: Looking at them makes me feel happy and at peace. They also keep me focused in the one room in the house I need all the help I can get.
I pray this feeling continues. I know I have said and written that line before, but this time, it feels different.
Friday, August 6, 2010
Pork tenderloin: A kitchen mainstay
I cannot remember when I discovered pork tenderloins, but from the day I first brought one home, they have become a staple in my freezer -- always at the ready for a quick thawing out and easy weeknight dinner.
My absolutely favorite way to cook one is to marinate it in an Asian-inspired mixture -- which changes depending on what is in my pantry and fridge, and can include any or all of the following ingredients: dark sesame oil (a little goes a long way), lime juice, some rice wine vinegar, soy sauce, garlic and freshly grated ginger. Easy and fast, this marinade works well year-round and really is brainless cooking.
Recently, I have been trying other recipes, just to mix things up a bit. I know some say that when you are dieting, sticking to the same meals over and over again works. I can do that for breakfast and lunch. But come dinner, I really want something different.
The first recipe is from Weight Watchers, and is really yummy. A tad more complicated than my Asian marinade, but absolutely a snap to get on the table.
PORK TENDERLOIN WITH PEARL ONION SAUCE
½ Tblsp. Dijon mustard, coarse-grain
1 lb. lean pork tenderloin, trimmed of all visible fat
½ tsp. olive oil
6 oz. frozen pearl onions
Q clove garlic, minced
½ cup reduced fat chicken broth
½ Tblsp, balsamic vinegar
1 tsp. thyme leaves
1 tsp. packed brown sugar
Spray the broiler rack with nonstick spray; preheat the broiler.
Rub the mustard over the pork to coat; place on the broiler rack.
Broil the pork 5 inches from the heat until the pork reaches an internal temperature of 160 degrees, about 5 minutes on each side. Transfer the pork to a plate, wrap it in foil, and let it stand 10 minutes before thinly slicing.
Meanwhile, heat the oil in a medium skillet over medium-high heat. Add the onions and cook, stirring constantly, until they begin to brown, about 4 minutes. Stir in the garlic, then stir in the broth, vinegar, thyme, and brown sugar; bring to a boil and boil until the liquid is reduced by one-third and thickens into a sauce, 3-4 minutes. Spoon over the pork.
Makes 4 servings. 4 POINTS per serving.
Note: The pork can also be roasted in a 425-degree oven for 20 minutes.
The next two recipes are from Cooking Light, one a bit sweet, the other a tad spicy. Try either – depending on your mood!
PORK MEDALLIONS WITH PORT WINE-DRIED CHERRY PAN SAUCE
Here, a pork tenderloin is cut into 16 medallions, an ideal shape and size for sautéing. Butter is whisked into the red wine mixture at the end, creating a velvety and rich sauce. Serve with plain or garlic-flavored couscous.
1 cup ruby port or other sweet red wine
1/3 cup dried sweet cherries
4 tsp. seedless raspberry jam
1 tsp. Dijon mustard
1 Tblsp. vegetable oil
1 1/2 lbs. pork tenderloin, trimmed
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 Tblsp. butter
Fresh parsley springs (optional)
Combine first 4 ingredients.
Heat oil in a large nonstick skillet over low heat for 2 minutes.
Cut the pork crosswise into 16 pieces. Sprinkle evenly with salt and pepper.
Place pork in pan; cook 4 minutes on each side or until golden brown. Remove pork from pan. Stir in wine mixture, scraping to loosen browned bits. Increase heat to high; bring to a boil. Cook until reduced to 1/2 cup (about 3 minutes). Remove from heat. Stir in butter with a whisk. Serve sauce over pork. Garnish with parsley, if desired.
Makes 4 servings: 4 tenderloins and 2 tablespoons sauce: 269 calories; 8g fat; 79mg cholesterol; 13g carbohydrates; 295mg sodium; 24g protein; .7g fiber.
JAMAICAN JERK PORK TENDERLOIN
This fiery barbecue was invented by runaway slaves as a means of preserving meats without refrigeration. Here, we butterfly the pork tenderloin to increase the surface area for the Scotch bonnet pepper marinade to penetrate.
2 cups coarsely chopped green onions
1/2 cup coarsely chopped onion
2 Tblsp. white vinegar
1 Tblsp. soy sauce
1 Tblsp. vegetable oil
2 tsp. kosher salt
2 tsp. fresh thyme
2 tsp. brown sugar
2 tsp. chopped peeled fresh ginger
1 tsp. ground allspice
1/4 tsp. ground nutmeg
1/4 tsp. black pepper
1/8 tsp. ground cinnamon
2 garlic cloves, minced
1 to 4 Scotch bonnet or habanera peppers, seeded and chopped
1 to 1½ lb. pork tenderloin, trimmed
Cooking spray
Place first 15 ingredients in a blender or food processor, and process until smooth.
Slice pork lengthwise, cutting to, but not through, other side. Open halves, laying each side flat.
Combine pork and green onion mixture in a dish or large zip-top plastic bag. Cover or seal; marinate in refrigerator 3 to 24 hours. Remove pork from dish or bag; discard remaining marinade.
Prepare grill.
Place pork on grill rack coated with cooking spray; grill 8 minutes on each side or until meat thermometer registers 160° (slightly pink).Makes 4 to 6 3-ounce servings, depending on size of pork. Per 3-ounce serving: 248 calories; 8g fat; 111mg cholesterol; 7g carbohydrates; 1126mg sodium; 1.5g fiber.
My absolutely favorite way to cook one is to marinate it in an Asian-inspired mixture -- which changes depending on what is in my pantry and fridge, and can include any or all of the following ingredients: dark sesame oil (a little goes a long way), lime juice, some rice wine vinegar, soy sauce, garlic and freshly grated ginger. Easy and fast, this marinade works well year-round and really is brainless cooking.
Recently, I have been trying other recipes, just to mix things up a bit. I know some say that when you are dieting, sticking to the same meals over and over again works. I can do that for breakfast and lunch. But come dinner, I really want something different.
The first recipe is from Weight Watchers, and is really yummy. A tad more complicated than my Asian marinade, but absolutely a snap to get on the table.
PORK TENDERLOIN WITH PEARL ONION SAUCE
½ Tblsp. Dijon mustard, coarse-grain
1 lb. lean pork tenderloin, trimmed of all visible fat
½ tsp. olive oil
6 oz. frozen pearl onions
Q clove garlic, minced
½ cup reduced fat chicken broth
½ Tblsp, balsamic vinegar
1 tsp. thyme leaves
1 tsp. packed brown sugar
Spray the broiler rack with nonstick spray; preheat the broiler.
Rub the mustard over the pork to coat; place on the broiler rack.
Broil the pork 5 inches from the heat until the pork reaches an internal temperature of 160 degrees, about 5 minutes on each side. Transfer the pork to a plate, wrap it in foil, and let it stand 10 minutes before thinly slicing.
Meanwhile, heat the oil in a medium skillet over medium-high heat. Add the onions and cook, stirring constantly, until they begin to brown, about 4 minutes. Stir in the garlic, then stir in the broth, vinegar, thyme, and brown sugar; bring to a boil and boil until the liquid is reduced by one-third and thickens into a sauce, 3-4 minutes. Spoon over the pork.
Makes 4 servings. 4 POINTS per serving.
Note: The pork can also be roasted in a 425-degree oven for 20 minutes.
The next two recipes are from Cooking Light, one a bit sweet, the other a tad spicy. Try either – depending on your mood!
PORK MEDALLIONS WITH PORT WINE-DRIED CHERRY PAN SAUCE
Here, a pork tenderloin is cut into 16 medallions, an ideal shape and size for sautéing. Butter is whisked into the red wine mixture at the end, creating a velvety and rich sauce. Serve with plain or garlic-flavored couscous.
1 cup ruby port or other sweet red wine
1/3 cup dried sweet cherries
4 tsp. seedless raspberry jam
1 tsp. Dijon mustard
1 Tblsp. vegetable oil
1 1/2 lbs. pork tenderloin, trimmed
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 Tblsp. butter
Fresh parsley springs (optional)
Combine first 4 ingredients.
Heat oil in a large nonstick skillet over low heat for 2 minutes.
Cut the pork crosswise into 16 pieces. Sprinkle evenly with salt and pepper.
Place pork in pan; cook 4 minutes on each side or until golden brown. Remove pork from pan. Stir in wine mixture, scraping to loosen browned bits. Increase heat to high; bring to a boil. Cook until reduced to 1/2 cup (about 3 minutes). Remove from heat. Stir in butter with a whisk. Serve sauce over pork. Garnish with parsley, if desired.
Makes 4 servings: 4 tenderloins and 2 tablespoons sauce: 269 calories; 8g fat; 79mg cholesterol; 13g carbohydrates; 295mg sodium; 24g protein; .7g fiber.
JAMAICAN JERK PORK TENDERLOIN
This fiery barbecue was invented by runaway slaves as a means of preserving meats without refrigeration. Here, we butterfly the pork tenderloin to increase the surface area for the Scotch bonnet pepper marinade to penetrate.
2 cups coarsely chopped green onions
1/2 cup coarsely chopped onion
2 Tblsp. white vinegar
1 Tblsp. soy sauce
1 Tblsp. vegetable oil
2 tsp. kosher salt
2 tsp. fresh thyme
2 tsp. brown sugar
2 tsp. chopped peeled fresh ginger
1 tsp. ground allspice
1/4 tsp. ground nutmeg
1/4 tsp. black pepper
1/8 tsp. ground cinnamon
2 garlic cloves, minced
1 to 4 Scotch bonnet or habanera peppers, seeded and chopped
1 to 1½ lb. pork tenderloin, trimmed
Cooking spray
Place first 15 ingredients in a blender or food processor, and process until smooth.
Slice pork lengthwise, cutting to, but not through, other side. Open halves, laying each side flat.
Combine pork and green onion mixture in a dish or large zip-top plastic bag. Cover or seal; marinate in refrigerator 3 to 24 hours. Remove pork from dish or bag; discard remaining marinade.
Prepare grill.
Place pork on grill rack coated with cooking spray; grill 8 minutes on each side or until meat thermometer registers 160° (slightly pink).Makes 4 to 6 3-ounce servings, depending on size of pork. Per 3-ounce serving: 248 calories; 8g fat; 111mg cholesterol; 7g carbohydrates; 1126mg sodium; 1.5g fiber.
Thursday, August 5, 2010
Whatever it takes
A simple piece of paper has changed my life.
The sheet of paper is a contract with my friend Ann. We have been walking every Saturday and Sunday for years, and although we have been diligent about making our walks, our schedules have often caused either one of us cancel. And if I wasn’t walking with Ann, chances are I wouldn’t be walking.
Not anymore: We have a year contract that states we will each walk at least five days a week, for at least 30 minutes a day. We are also giving up one treat one day each week -- for Ann, that's chocolate; for me, sugar, both natural and artificial. And every day, we have to check in with each other to say what we did for exercise. It's all about accountability -- both with each other -- but just as important, with ourselves.
We also left space for a reward at year's end: In my case, it will be a trip to Kripalu in Massachusetts, for a weekend of yoga and meditation. Ann loves pins, and she's already begun to shop for the one that will be her reward.
I admit that signing a contract with a friend might seem a bit weird, but both of us, typical Type A personalities and a tad competitive, have both somehow managed to find at least 30 minutes each day to exercise since we signed and dated our contracts.
For me, that means getting up really early in the morning. In the past, I would always set my alarm, but that can be reset in seconds and I was back in dreamland. Not anymore. If I'm not walking with Ann, then it's with Leslie Sansone's Walk Away the Pounds.
And on the days I take a yoga class -- which is now four -- I still manage to fit in a walk, although the yoga would more than cover the 30-minute requirement. Why? I'm beginning to really love the way exercising early in the day makes me feel. I have more energy, I handle stress so much better, and I am sleeping better at night.
Our contract states we have to exercise five days a week, but unless I am sick, I plan on getting in as much exercise as is possible daily. For the first time in years -- maybe even decades -- I can honestly say I am in control. In the past, I would either go on a diet and not exercise, or exercise and then eat more than my fill of food. The past few weeks, the stars have been in perfect alignment for me.
This is working for me. And to really lose weight AND keep it off, you have to find the road that works for you.
In my case, competition really is a good thing.
The sheet of paper is a contract with my friend Ann. We have been walking every Saturday and Sunday for years, and although we have been diligent about making our walks, our schedules have often caused either one of us cancel. And if I wasn’t walking with Ann, chances are I wouldn’t be walking.
Not anymore: We have a year contract that states we will each walk at least five days a week, for at least 30 minutes a day. We are also giving up one treat one day each week -- for Ann, that's chocolate; for me, sugar, both natural and artificial. And every day, we have to check in with each other to say what we did for exercise. It's all about accountability -- both with each other -- but just as important, with ourselves.
We also left space for a reward at year's end: In my case, it will be a trip to Kripalu in Massachusetts, for a weekend of yoga and meditation. Ann loves pins, and she's already begun to shop for the one that will be her reward.
I admit that signing a contract with a friend might seem a bit weird, but both of us, typical Type A personalities and a tad competitive, have both somehow managed to find at least 30 minutes each day to exercise since we signed and dated our contracts.
For me, that means getting up really early in the morning. In the past, I would always set my alarm, but that can be reset in seconds and I was back in dreamland. Not anymore. If I'm not walking with Ann, then it's with Leslie Sansone's Walk Away the Pounds.
And on the days I take a yoga class -- which is now four -- I still manage to fit in a walk, although the yoga would more than cover the 30-minute requirement. Why? I'm beginning to really love the way exercising early in the day makes me feel. I have more energy, I handle stress so much better, and I am sleeping better at night.
Our contract states we have to exercise five days a week, but unless I am sick, I plan on getting in as much exercise as is possible daily. For the first time in years -- maybe even decades -- I can honestly say I am in control. In the past, I would either go on a diet and not exercise, or exercise and then eat more than my fill of food. The past few weeks, the stars have been in perfect alignment for me.
This is working for me. And to really lose weight AND keep it off, you have to find the road that works for you.
In my case, competition really is a good thing.
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