Weight Watchers Update

Boy, I'm so behind here in updates! Thus far, I am about 15 pounds on the good side after seven weeks of following the Weight Watchers For Men system. Honestly, I don't know how I have lost this weight because I have not been working out as I should, and I have eaten what I want. But the scale does not lie. What I am doing is following my daily points very closely (and being honest about it).

That is the key, because if you can accurately account for what you eat (and it's simple if you login daily online) it becomes easy to manage what you are eating. I'm also making use of many of the recipes on the site and posting a few of my own and sharing as well.

The secret to all of this is simply portion control! Measure your portions and stick to it. We overeat as a society as if it's a virtue; indeed we believe that restaurants that serve oversize portions are good values, and patronize them enthusiastically. I've nothing against a dining good value for my hard earned dollar, but I'm also realizing that what may be good for my wallet may not be so good for my belly, and as an extension, my health and well-being.

So what do you do when eating out at Claim Jumpers or Cheesecake Factory, for example? Look for menu items that are not fried, or if you must, don't feel compelled to eat every thing on your plate. Some of those servings are really three or four meals in one. Ask for that doggie bag and take home a portion!

Alcohol consumption is hidden calories that we don't often consider. Two glasses of wine, innocuous to say the least, can equal a whole meal in calories. Add a beer or two and dessert and your meal is now equal to several days worth of calories. Our problem is that we don't think of the cost as we consume the calories, then regret them later when those clothes we just bought suddenly are too tight.

Using the Weight Watchers system, I have become acutely aware of what I'm eating. Really, I don't feel starved or deprived at all. I'm eating what I want, mindful of the fat, carb and cholesterol content, and feeling quite satisfied. A big test was the Thanksgiving holiday, an opportunity to throw caution to the wind, as most of us do. I came out of this long weekend by losing a pound and a half, and I ate my fair share, not feeling deprived at all.

I'm not delusional in thinking I'm there. There is a long way to go in order to meet my long term targets and I know it. But now I have a system and a way to cope with the setbacks along the way. I'm confident that I will meet those targets and maintain afterward!

Italian Lentil and Rosemary Soup

I've managed to lose about 10 pounds in the past month on WeightWatchers for Men, mostly by portion control, cutting out chips, fatty foods and amending recipes we use normally to reduce the fat and salt content. I have a long way to go but I am feeling good in my goal of taking off two to three pounds per week, with recipes such as the one below that I created and converted to WeightWatchers Quality Points. It's easy to make and very satisfying to the palate. It was dinner this evening!

Prep: about 30 minutes
Cook Time: One Hour
Points Value Per Serving (1-1/2 cups, each or 8 servings total): 4

Ingredients

1 cup cooked lentils (in 4 cups lightly salted water, about 30 minutes or until soft)
1 Tbsp olive oil
2 strips diced bacon (optional)
1 small uncooked onion(s), minced
1 cup celery, minced
1 cup carrot, minced
1 cup red bell pepper, minced
3 cloves garlic, minced
1 Tbsp rosemary, minced or crushed if dried
1 tsp bay leaf, 2 leaves
14 oz canned stewed tomatoes
1 can tomato sauce
dash salt and pepper, to taste
1 tsp red pepper flakes
Optional Italian season spice mix, favorite
1 tsp olive oil
1 quart of vegetable stock, low sodium

Directions

Pre-cook the lentils in a medium sauce pan with about 4 cups of water for 30 minutes, or until the lentils become soft. Drain and set aside. In a large stock pot over medium heat saute the diced bacon in the olive oil until rendered and pour in the minced vegetables. Cook until the onions are clear. Add the lentils and stir to incorporate.

Now pour in the stock, tomatos and tomato sauce and bring to a boil. Reduce and simmer for one hour. Extract the bay leaves and serve with a green salad drizzled lightly with olive oil and balasamic vinegar.

Working Through Weight and Health Concerns

I’ve had fair to middling success as a person who diets once a year or so, usually when that belt cinch starts running out of holes. I do watch what I eat and drink, mostly, but my main culprit is low metabolism. It has always been that way; I’m as energetic as I need to be at work, but once I hit that garage door button coming home I can feel everything draining away. All I want to do is to relax, put my feet up and watch the news or sports.

And it has gotten worse as I have grown older. It is a lament I think most middle age people have to deal with on a daily basis. Along with that loss of energy, we often have aches and pains from arthritis and damaged joints to contend with as well. That makes some types of high-impact exercise a thing to avoid. With me it is knee, shoulder and lower back pains that are of concern. If I ignore them they all have a way of reminding me that they have not gone away! I’ve of course talked to my doctors about this in my yearly exams. There have been some good (and one not so good) remedies that have been prescribed. I’ll talk about the latest shortly.

My blood panels always come back within very good boundaries, so low testosterone levels, which are currently a popular culprit, cannot be looked at; my T levels are normal for my age. One doctor put me on Phentermine a few years back for three months. These pills are “uppers”. They actually work by jacking up your metabolism. Good luck though if you want to sleep at all at night. I really did lose 45 pounds in those ninety days, but it all came right back when I came off the pills because my body’s metabolism normalized. I was very happy to finish the course too, despite the weight gain, because the medicine made me feel like a caged tiger all day long. I felt like I was drinking a cup of coffee every thirty minutes all day long. It also caused mild heart palpitations. The palpitations were harmless in my case, but also very, very scary. Scratch that method of weight loss!

I’ve always been involved in a fitness program or one type or another. When I was younger I lifted weights. I still enjoy working with weights, but have to be mindful of damaging my shoulders again. Rotator cuff surgery recovery is no laughing matter. I have changed over to fitness bands of late. They can work muscles even more effectively. Damage to joints and tendons using weights most often comes not in the lift, but in the recovery after the lift. Using a good set of bands eliminates the recovery move stress.

Knowing all of this, I spoke at my last check up to my doctor again and this time we are taking a different approach. Because soreness in my lower back really bothers me in workouts, she decided to take a proactive approach and prescribed eight sessions of physical therapy. She also endorsed WeightWatchers for Men as a way to change and manage my lifestyle and to get feedback and encouragement from people like me all over the country. I was hesitant at first, because I thought it was about buying all of this bland, tasteless food and having it delivered to my door.

It turned out it wasn’t like that at all; I could follow thousands of their recipes online each week or incorporate my own into the program. That appealed to me, since anyone who follows this blog knows how much we love to cook. The WeightWatchers system assigns points to foods and offers many suggestions for meals throughout the day. It’s also available as a mobile app, so it is easy to make notes of foods you eat throughout the day.

The first road to health for me is taking care of my back pain. The physical therapy sessions have been very good. Stretching and exercises tailored to recruit other back muscles have really helped and of late there have been days in which I have no back pain at all. That I love. It has also inspired me, along with encouragement from WeightWatchers, to return to a daily program of exercise.

I’m back into using my bands, light weights, recumbent bike and treadmill. We have all of that equipment at home already (Linda stays very fit using it daily), so there was nothing for me to buy. The stretching and PT exercises don’t even call for equipment, so there is really no excuse, now that I have a strategy for dealing with my lower back issues.

My first week on the plan has paid off; I lost five pounds without really altering much at all in my dietary regimen. We generally don’t each much fried foods, stay away from fast foods and other fatty foods, and do incorporate fruits and vegetables in our meals. Alcohol we have always kept limited, but the program does not eliminate it completely. I’ll have to keep you updated as I go through the initial 13-week course, but so far it is working and I feel much better already!

A New Hobby For Me!

I admit it, I am a tech geek! But the problem with that for me is that I half understand the concepts, just start to get used to equipment and then something new comes out. I get frustrated easily. Take music editing, for example. I am a musician and educator, so it would seem quite natural for me to be involved with recording studio principles. Yes, I have some audio equipment, and have had some minor successes, but it seems as if the technology constantly changes and there is always a new gizmo to own, whether it programs, computers, hardware ... you get my drift. It also gets very expensive very quickly.

I also have always enjoyed photography, but have had so little time for it with work and my other interests, which include of course includes writing and blogging. Recently I decided to upgrade my old camera with a new Nikon DSLR and also to take a few online classes. It's a whole new world to me; that world is so full of sights that we take for granted or never even notice. With this new hobby i have found myself taking far more interest in the environment around me; plants, wildlife, clouds, rock formations and lighting effects.

I'm learning how to adjust aperture and shutter settings to bring the spectacular out of the mundane. Here for example is an inexpensive water fountain on my wife's desk. It's just a collection of plastic tube with a few rocks and water highlighted by an LED light kit. Open up the aperture and slow down the shutter speed and textures you never imagined come into play:

As I get better I will be posting more pictures that I have composed here and on Facebook. It's a fun avocation and while it too can be pricey (some of those telephoto lenses can cost $1200 or more), you can easily build a nice portfolio with about a $700 initial investment. Brand loyalty I'm not in to. Canon makes great cameras as well (plus a few others). You don't have to spend a fortune either. Classes? Man, here is so much free stuff on the internet that I don't know if it is possible to absorb it all. Grab a camera and start experimenting!

Braised Chicken with Mushrooms

This dish is a combination of several recipes that I have run across over time. Sunday we were fretting over what to make for Sunday dinner and of course fried chicken comes to mind as a traditional kind of meal. So we decided to take a different angle on this dish and braise it with onions and mushrooms.

Ingredients

2 chicken breast halves, butterflied
1 cup flour
1 egg, beaten
1 tbsp milk
1 small onion, diced
2 cups button mushrooms, sliced
1 cup chicken stock
juice of 1 lemon
1 tbsp cornstarch
2 oz. vodka
2 tsp paprika
1/4 stick of butter (about 2 tbsps.)
tsp of olive oil
chopped parsley sprigs
salt and pepper to taste

Directions

Beat the eggs and milk together until mixed well in a shallow dish, season with salt, pepper and a teaspoon of paprika. On a plate or shallow tray mix the flour and remaining paprika, salt and pepper together. Heat a large cast iron skillet and melt the butter with the olive oil. Dip the chicken in the egg mixture and coat with flour on both sides. Shake off the excess and fry in the skillet for 3-4 minutes a side.

Remove the chicken from the pan and set aside on a rack or paper towel to drain. Add the onions and mushrooms to the skillet and saute lightly until the onions are clear. I also like to season the vegetables at this time with salt and pepper, too. While the vegetables are cooking combine the chicken stock, vodka and lemon juice with the cornstarch and whisk until the cornstarch is dissolved in a bowl. Add the chicken back into the skillet and pour the stock and vodka mixture over the top. Reduce heat and cover for about 30 minutes.

This dish goes great with a rice variety, green vegetable or salad and a glass of Chardonnay!

Protecting the Precious Gift of Hearing

I'm a high school music teacher and musician; my hearing is not only a gift, but a vital part of my job. Hearing loss for me is a serious matter (as it should be for anyone) that not only would affect my lifestyle, but my livelihood.

For years I have worked in high volume environments; band and orchestra rehearsals and concerts, jazz band sessions, and teaching wind and percussion players on all instruments. There was a study a few years back that found the noise level of a marching band in an enclosed room was the equivalent of a 747 jet engine. No one would subject their ears to a jet engine unless they had to as part of their job, yet as a teacher and performer I have done that for years unwittingly.

Yes, I have used earplugs. There are some decent ones on the market, yet most are uncomfortable and I have found that they actually block sounds that I need to hear. And some don't block enough sound. Unfortunately I have therefore worn them indifferently, using them only as an afterthought. The toll on my hearing has been measurable.

About two months ago I noticed static white noise in both my ears, which grew louder as my environment became softer. This noise is full-time and constant. I self-diagnosed Tinnitus after doing online research, becoming dismayed at the prospect of cure (there is none, in reality). Armed with this background information I sought the medical advise of a doctor, and I was administered a comprehensive hearing exam very recently.

The Tinnitus in my ears is caused by the loss of signal between my ears and my brain. I have about a 35% loss of hearing in one ear in the low frequencies and 25% in the other in the high frequencies. I find that I sometimes miss the beginnings and or ends of conversations, when our voices naturally tail off in volume. I'll soon be fitted with a hearing aid to hopefully correct this deficit.

I am actually amazed at the new technology that is available to correct hearing now. Gone are those clunky devices that look like you are growing a third ear in the back of your head! In their place are sleek digital devices that filter, amplify and enhance the hearing experience. Many are even Blue Tooth enabled, opening connectivity possibilities with all sorts of other devices, including phones, pads and audio players.

With these new features of course comes cost, which is considerable, and most health insurances don't automatically cover them. Price range is anywhere from $1100 to $4000. depending on the make, features and how it is worn. The bottom line for everyone is simply this; we are subject in our everyday lives to so much noise pollution - loud TV's, sound systems, car stereos and personal audio devices. Everyone needs to become aware of the potential damage that could be done to our ears, and to make sure they get annual hearing checks. I didn't do this and so now I have to deal with the added expense of buying a hearing aid and hope that I don't suffer any significant additional hearing loss. Lesson learned.

Mexicali Pork Chops

I found a really good recipe on Allrecipes.com the other day and was thinking about it this weekend, when my better half, reading my mind, came home from the store with four pork cutlets. The recipe looked good but looked fairly bland for our tastes, so I notched up the heat and spice a little with the Anaheim peppers, chipotle powder and cumin (highlighted ingredient list), turning it into something indeed very tasty. Of course the dish will be fine with just the salt and pepper if you are not fond of those spices. I didn't have any today, but a finishing the dish with a few sprigs of cilantro would also be wonderful!

Ingredients

• 2 tablespoons butter
• 1 onion, thinly sliced
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 1 Hatch or Anaheim chili, chopped
• 1 can diced tomatoes with green chile peppers
• 1 cup whole kernel corn
• ½ tsp chipotle chili powder
• 1 tsp cumin
• 4 thick cut butterflied pork chops
• Salt and pepper to taste

Directions

1. Preheat oven to 350 degrees F (175 degrees C).

2. Melt 1 tablespoon of the butter or margarine in a large skillet over medium heat. Add the onion, green bell pepper, red bell pepper, Anaheim pepper, and season with salt, pepper and cumin. Sauté the vegetables for 5 minutes. Add the tomatoes and corn and continue to sauté for 5 more minutes. Pour this mixture into a 9x9 inch baking dish.

3. Melt the remaining butter or margarine in the same skillet over medium heat. Season and add the pork chops and sauté for 2 minutes per side, then place the chops in the baking dish over the vegetable mixture and cover with aluminum foil.

4. Bake at 350 degrees F (175 degrees C) for 12 to 15 minutes, or until internal pork temperature reaches 145 degrees F (63 degrees C).