Lemon -Baked Cod

1 pound Cod or 2-3 pieces per serving.
1/4 c Butter and Olive Oil.
1/2 teaspoon Salt.
1/8 teaspoon White Pepper.
2 Tablespoons Lemon Juice.
1/4 cup Unbleached All-Purpose Flour.
Paprika.

Preheat oven to 350 degrees.

If fish are large cut into serving pieces.
Melt Butter in a small saucepan or in the microwave add Lemon Juice and Olive Oil.
Mix Flour, Salt and White Pepper together in a bowl.
Dip Fish in the Butter mixture and coat with the Flour mixture.
Place in a single layer in the baking dish.
Pour the remaining Butter mixture over the Fish.
Sprinkle with Paprika.

Bake uncovered until Fish flakes easily with a fork. 25-30 minutes.
Garnish with Parsley sprigs if desired.

This is my version of a recipe I found on Pinterest. Fish and especially Cod , is one of the healthiest foods you can eat. It's High in Omega-3 Oils and low in calories; which also makes it great to help in losing weight. We should really try to eat Fish at least 2-3 times a week.

I weighed again this morning, just to make sure I'm not really gaining weight. Well I seem to be holding my own. I haven't gained anymore and I haven't lost anymore either. I plan on weighing more often than I was so I can watch my progress more closely and adjust my eating accordingly. I intend to buy more fruit and vegetables in the future so I can eat those instead of other foods if I get hungry in between meals. And yogurt seems to work out real well for me, too. Also salads, with a lot of vegetables and not a lot of extras. Here is a picture of the kind of salad I'm talking about.

Grilled Barbecue Chicken

1 Chicken cut-up or 8 pieces of Chicken.
Seasoned Salt or Seasoned Salt Substitute.
Pepper.
Barbecue Sauce of choice or make your own.

Preheat the grill inside or outside.
Season the Chicken on all sides.
Lightly grease the grill.
Place the Chicken pieces on the grill skin side up. Cook for about 20 minutes or so on the first side; checking often. When it is brown with grill marks on the side that is down turn it over and cook on the other side. About 5 or 10 minutes before it is completely done put the barbecue sauce on the side that is up. Turn over and put the barbecue sauce on the other side. Finish cooking until it is done and juices run clear.


This is really a pretty simple recipe; great for summer cooking, so I decided to post it today. I love grilling meat, especially outside, because it cooks a lot of the fat off and it tastes really good, too! If you grill a lot you can save a lot of fat calories. This along with a vegetable and a salad would make a delicious, healthy, low-calorie meal and be great on a diet!

Well yesterday I put my diet on here. It didn't look to me like I wanted it to. I just hope it can be read and understood like it is. I'm thinking about posting it once a week. If I do that I will try to condense it so it's easier to write and read, too. In the meantime I will post a shopping list, which should make it easier than just looking at the diet. After all we are mixing Grace with this diet, for a lifestyle change. If you buy the food on the list and that's what you eat everyday, in moderation, you pretty much have the diet. So here is my grocery shopping list:

Eggs
Peanut Butter
Cheese
Unsalted Nuts
High-Fiber Bread
Oats
Higher-Fiber Cereal
1% Milk
Low-fat Yogurt
Vegetables (carrots, salad veggies, any non-starchy vegetable of choice)(lots of veggies)
Fruit (fresh or frozen) any fruit you like, but mostly melons, peaches,plums, pears, kiwi, nectarines, apples, clementines & all berries
Lean Meat
Fish
Brown Rice
Whole Wheat Pasta
Tortillas
Low-sodium Pasta Sauce
Whole Wheat Crackers
Popcorn

To these foods you can add anything healthy you like as long as it's low-sodium, low-fat, low or no-sugar.
I don't know why the dietitian didn't put cottage cheese on my list, but I think that should be acceptable.

I put the diet that I got from the dietician on here a while back. I believe it deserves to be repeated every so often. Not only for your sake, but also to help remind me of the foods I need to be eating. So here it is:

1,500 Cal. Lower Carb Meal Plan (Low Sodium, Low Potassium, Diabetic Management, Weight Management, Stage 3 Kidney Disease)+ about 45% of these calories come from carbs/  30% of calories from protein/ 25% of calories from fat (about 5 tsp. oils/day).
"Carbohydrates" come from Fruit, Breads, Cereals, Rice, Pasta Crackers, Soups, Starchy Veggies, Milk, Yogurt and "Junk Foods"
"1 Carb Serving" = 1 piece of fresh fruit or 1/2 cup fruit juice or 1/2 cup cooked cereal or 3/4 cup cold cereal or 1 pancake or 1 waffle or 1 slice of bread or 1/2 bagel or 1/2 tortilla or 1/2 cup rice, or 1/2 cup pasta or 1/2 cup beans (legumes) or 1/2 cup peas, squash, corn, cooked carrots, or 3 cups unsalted popcorn or 4-6 crackers (check total carbs on label) or 1 cup skim or 1% milk or low-fat yogurt. Avoid potatoes, tomatoes, bananas, oranges, and O. J.

The meal pattern below for carb servings is 2-1-2-1-2 (2 carbs for meals, 1 carb for snacks).

"Junk foods" such as regular soda, potato chips, candy, cookies, pies and cakes are low in nutrients and high
in sodium, calories, sugar, and fat. They promote weight gain, food cravings, and blood sugar imbalances, and should be avoided.

Breakfast (2 Carb servings):     For Example:
2 oz. Protein=                          2 cooked eggs or 2 Tbs. P. Butter or 2 oz. cheese or 1/2 cup unsalted nuts.
1 Carb Serving=                      1 slice higher-fiber toast, or 1/2 c. oatmeal or 3/4 c. higher-fiber cold cereal,
                                                etc.
1 Carb Serving=                      1 cup fat-free or 1% milk or 1 cup calcium-fortified soymilk or 1 cup low-fat    
                                                yogurt, etc.

Mid-Morning Snack (1carb):   For Example:
Any non-starchy raw               broccoli, cauliflower, bell peppers, cucumbers, celery, onions, raw carrots,    
vegetables.........................       avocado.
1 Carb. Serving (ex: fresh        A fresh apple, peach, nectarine, or pear is best at this time for blood sugar
fruit)=                                     balance.
                     

Lunch(2 Carb servings):          For Example:
3 oz. Protein serving=             3 oz. total protein (chicken, turkey, fish, lean pork, lean beef, or unsalted nuts)
Ant non-starchy veggies          romaine lettuce, green beans, peppers, carrots, broccoli, cauliflower,
(raw, steamed)                        cabbage, avocado.
1 Carb. Serving (ex: grain or     higher-fiber bread or tortilla or 1/2 c. pasta or brown rice or 1/2 c. corn,
starchy veg.)                            peas, squash, etc.
1 Carb Serving (ex: lower-                              
fat dairy)=                              1 cup low-fat yogurt or 1 cup fat-free or 1% milk or 1 cup soymilk.

Afternoon Snack (1Carb):      For Example:
Any non-starchy raw              broccoli, cauliflower, bell peppers, cucumbers, celery, raw carrots, etc.
vegetables........                                          
1 Carb Serving (ex. piece  
fresh fruit) =                          Best fruits for blood sugar balance:fresh peaches plums, pears kiwi,
                                             nectarines, apples, clementines & all berries.

Supper (2 Carb servings):      For Example:
3 oz. Protein serving=            3 oz. total of protein (chicken, turkey, fish, lean pork, lean beef, cheese,
                                             unsalted nuts).
any non-starchy veggies         broccoli, cauliflower, green beans, bell peppers, carrots, cabbage, romaine
                                             lettuce, avocado.
1 Carb Serving (grain or        higher-fiber bread or tortilla or 1/2 c. pasta or brown rice or 1/2 c. peas, corn,
 starchy veg.)                        squash etc.
1 Carb Serving (ex: low-fat    cup fat-free or 1% milk or 1 cup soymilk or 1 cup low-fat yogurt.

dairy=                                


                                           

I weighed this morning and got a little discouraged. I haven't gained any weight lately, but I haven't lost any either. I think I've been to relaxed about it. I believe in walking in grace, but also we do have to use some faith , too. When I concentrate on losing weight and pay attention to what I eat, that's when I lose weight. If I stress over what I shouldn't eat that's when it's extremely difficult to lose weight. There are so many foods that are okay to eat and healthy, too. If you buy your groceries with that in mind and keep on hand mainly the foods you should eat, it makes it a lot easier. Which brings me to the parfait. Yogurt seems to be a very good food to help me lose weight. That along with fruit and granola makes a very healthy and yummy breakfast or brunch. So here is my recipe:

1/3 cup sliced Strawberries.
1/3 cup Blueberries.
1/3 cup sliced Bananas.
2-3 Tablespoons of Vanilla, or any flavor you like, of Yogurt per layer.
2-3 Tablespoons of Granola per layer.

In your Parfait glass put a layer of Fruit, Yogurt, and Granola several times, until you fill the glass. Top it with a little more yogurt. Delicious and healthy!

Brendan is playing ball in Pensacola, Florida this weekend. We have a few pictures for you to see. Enjoy!

                                                       Pan Seared Cod with Vegetables

2-3 Pieces of Cod per serving.
1 Tablespoon of Butter for browning.
Olive Oil for browning.
2 Large Carrots or 5-6 Baby Carrots per serving; cut-up.
1-2 Potatoes per serving; cut-up.
1 Medium Onion; cut-up.
Lemon slices or wedges for flavor.
Thyme for seasoning.
Seasoned Salt to taste.
Pepper to taste.

Put the Olive Oil and Butter in a skillet and preheat to medium-high.
Put the Fish in the skillet, season and sear until brown and about half-way done.
Remove the Fish to a plate and set aside.
Add in the Vegetables and seasonings. Cook until they are about 3/4 done.
Add the Fish back in and continue to cook until everything is done.

Fish happens to be one of the healthiest foods you can eat. It is high in Omega 3 Fatty Acids and low in calories. It is also a good source of protein. I personally have started taking Fish Oil Capsules. But along with this I want to start eating more fish. You probably should eat fish several times a week for optimum benefits. The Fish along with the Vegetables makes this dish very healthy and helpful in losing weight.

                                                           Oven Roasted Vegetables

6-8 Large Carrots cut in chunky pieces.
1 Large Onion cut in chunky pieces.
3-4 Large Sweet Potatoes. Peeled and cut in chunky pieces.
3-4 White Potatoes. Peeled and cut in chunky pieces.
1 Container of Brussels Sprouts. Cut in half.
Olive Oil.
Seasoned Salt or Seasoned Salt Substitute and Pepper.

Preheat oven to 425 degrees.
Put all the Vegetables on 1-2 baking trays.
Drizzle Olive Oil on the Vegetables and toss to coat them well.
Sprinkle with the Seasoned Salt and Pepper.
Toss again to season on all sides.
Put in the oven and bake for about 45 minutes or until done.

This is a yummy and healthy way to fix vegetables. Served with some Fish and a Salad this is a very diet-friendly dish.                                                                                                                                

I realize I haven't been putting recipes on here lately. The original intent of the blog was for my weight-loss journey, with information and recipes. So I have decided to get back on track, with that, and post recipes, along the way. I hope you try some of them. This is what I eat to help me lose weight and maintain a healthy diet. After all pretty much most of losing weight involves what and how much you eat. Along with exercise. Which I believe can be as simple as walking. In fact you can lose weight by walking a good amount and watching what you eat. My problem with walking has been the pain in my knees. But I have started taking Fish Oil to help with that and Arthritis Strength Acetaminophen when needed. I plan on trying to start walking soon. The pain has eased up some now; so I may start walking this weekend. But for now I will post a recipe or two, with weight-loss in mind.

                                                      Skillet Cooked Flounder

1 pound Flounder Fillets.
A small amount of Canola Oil and Butter; enough to cover the bottom of a 12 inch cast-iron skillet.
Seasoned Salt or Seasoned Salt Substitute.
Pepper.

Put enough Canola Oil and Butter, in the skillet, to cover the bottom.
Place the Fish, in the skillet, in a single layer.
Cook over medium heat until browned lightly and done.

This makes a very good, healthy, low calorie main dish. If you serve this with a Baked Potato and a Vegetable or Salad you have a healthy, low-calorie, balanced meal.

                                                 Good and Healthy Combination Salad

1 Head Romaine Lettuce.
1 Small container Grape Tomatoes.
3 English Cucumbers; peeled and diced
1 Bunch of Arugula.
1 Small bag of Radishes; grated.
2 Large Carrots; grated.
1 Small bunch of Baby Spinach.

Wash well and combine all of the ingredients, in a large salad bowl. Toss well; cover and chill.
Serve with low-calorie dressing of choice.

The Legends May 1, 2013

Watermelon is a very good choice, of what, to eat, while losing weight. It's low in calories and high in nutrition. It contains lycopene, which has been found to to lower your risk of cancer, heart disease, and age-related vision loss due to macular degeneration. One cup of cubed watermelon contains less than 50 calories and is pretty filling. So it is a good idea to incorporate a good amount of watermelon into your diet. I would not recommend eating only watermelon to lose weight, though. This could easily result in nutrition deficits and cause more harm than good. However if you eat watermelon, along with a balanced healthy diet, you will reap the benefits, including losing weight. I'm discovering a lot of losing weight is what you do eat more than  what you don't eat. If you enjoy your diet you are a lot more likely to stay on it. After all this really isn't a diet so much as a change in your way of eating. Losing weight is one thing that will just happen, if you need it to, along with improving your overall health.

I have known for a long time that if you eat the right foods in the right amounts, on a regular basis, your weight will adjust. It might take a while depending on how much you need to lose. But if you are persistent and walk in Grace it will happen. It was pretty easy for me to lose the first 19 pounds. Since then I've been more or less maintaining my weight. I lost 19 pounds and gained back about 3 or 4. Since then I've been doing good keeping the rest that I lost off. Lately I've been eating a lot of Yogurt and Watermelon and Wheat Thin Crackers; along with balanced meals. I've also been taking a Vitamin and Fish Oil everyday. I believe this is helping me. I've been in a lot of pain, from Arthritis in my knees, feet, elbows and I'm not sure where else. It would be a lot easier to exercise if I didn't hurt so much. Hopefully the Fish Oil will help enough for me to start exercising regularly. Well that's about all my update for now. If I think of more I may make another post later. For now the take away is eat the right foods, in the right amounts, on a regular basis, exercise, if you can and watch the scales go down. It's more of a lifestyle than a diet!

                                          He swings!

                                          He hits the ball!

                                          He runs!