No not what’s on TV. What I watch in my diet is what I want to talk about. I have always pretty much just watched fat and calorie intake. However lately I have been keeping an eye on protein, carbs and fiber thanks to Fatsecret.com. From what have read, for me at my desired weight and my current calorie intake of 1800 a day this is what I should be eating. The below 5 things are all I care to track at this moment.
Carbs - Fat- Fiber – Prot – Calories
270 – 50 – 25 – 75 – 1800
So for what I have eaten today the count is
Carbs - Fat- Fiber – Prot – Calories
41.33 – 237.92 – 30.8 – 74.22 – 1542
I just wanted to post this as an example of what we should be eating. I’m going to try and stay within these guide lines for the next few months and see how things go.
Here is what I ate today.
Breakfast
1 Bowl of Kashi Go Lean
1/2 cup blueberries
1/2 banana
Mid morning snack
1/2 pecan nut muffin
Lunch
1/2 Subway Turkey sub with cheese and light mayo
1 Orange
Mid afternoon snack
1 Ice cream sandwich
1/4 cup wheat puffs
Dinner
1/2 Subway Turkey sub with cheese and light mayo
Snack
258 calories left ???
I took chicken and sausage gumbo to a Souper Christmas party last night. I did not bring a drop of it back home. This recipe comes from a friend who grew up in Louisiana with a couple of added things from Emeril Lagasse. It makes a real tasty gumbo. It’s not the most healthy soup you can make but like I always say everything in moderation.
What a beautiful day it was yesterday. I got out and walked both dogs a mile each. Then went for a 10 mile bike ride. I also took our outside Christmas lights down and made my gumbo. It was a pretty productive day. I did not do so good calorie wise at the party last night but I did get a lot of exercise.
So here is the gumbo – enjoy!
Makes 17 cups and is 298 Calories per cup and 25 grams of fat.
1 cup vegetable oil
1 cup flour
2 medium onions chopped
6 stalks of celery chopped
2 large bell peppers chopped
4 garlic cloves minced
8 cups chicken stock (Giant eagle has a nice boxed stock or you can make your own.)
1 chicken (I bought the roasted chicken at the store or you could boil it yourself.)
1 lb. smoked sausage,(i.e. andouille or kielbasa, andouille is the desired)
1 teaspoon dried thyme
1 teaspoon dried oregano
1 bay leaf or an 1/8 teaspoon of dried crushed bay leaf
1 teaspoon Cajun seasoning.
½ teaspoon hot sauce
1 tablespoon file powder
2 cups cooked long grain white rice
If you are going to boil your own chicken and make your own stock here is what you should do. The day before you’re ready to make your gumbo, take a whole chicken and place it in a large stockpot (ours is about 5 qt.). Add enough water so chicken is covered by 2” of water and cover with lid. Heat to rolling boil and reduce heat to medium-high and cook, covered, at a low boil for 1 ½ hours or until meat falls easily from the bones. Remove chicken and bones from water and set aside in dish. Strain stock into container and, when cooled, place in refrigerator. When chicken is cool, remove meat from bones and refrigerate. The next day, skim the fat off the top of the chicken stock; if it is not congealed enough, you can put the pot in the freezer for a half hour before attempting to skim off the fat.
Bring chicken stock to rolling boil. In another pan add the oil and stir flour is slowly and stir constantly for 20 to 25 minutes, make a dark brown roux, the color of chocolate. Add the onions, celery, and bell peppers and continue to stir for 4 to 5 minutes, or until veggies are wilted. Add garlic and cook 1 more minute. Now add roux and veggies to your boiling stock and mix well. Add the next 8 ingredients (chicken through hot sauce). Stir until the roux mixture and stock are well combined. Bring to a boil, then reduce heat to medium-low. Cook, uncovered, stirring occasionally, for 1 hour. Add file powder after about 45 minutes of cooking. Remove bay leaf and serve over rice.
But if you want to keep up with some of my life you can become a friend of mine on Facebook. Just look up Howard Broyles and you can send me a friend request. I mostly use Facebook for uploads of pictures from my phone. Other than that you’re stuck with my slow updates here. I know you are all dying to follow me and know what I do.
The diet has suffered during the holidays but I’m still trying. We are having friends over today and I bought all somewhat healthy choices. So it’s a new day and a new week and by golly I can do it. And people like me. LOL
On the tech side. The G1 is an awesome phone. I love all the apps you can download. It has a barcode scanner on it so you can scan items in the store and it goes on the internet to find out where to buy them for the cheapest price. That is cool! I have the white G1 now. I switched from the black when I reordered because the first one was defective. The keyboard on the white is harder to see in certain lighting situations but I like the way the white phones looks so I will deal with it. The batterry life leaves something to be desired but it does last all day and like the Iphone I’m sure further updates will help with that.
Be very quite I’m hunting wabitts! Well pheasant anyway. I was invited to go pheasant hunting with a friend sometime in the next few weeks. I borrowed a shotgun from my nephew. I went out shooting with my buddy Mark yesterday. I now have a big bruise on my shoulder. LOL We had a good time and I actually hit something. So we will see how the hunting trip goes.
This weekend was the Mopar Nationals at National Trails Raceway. Every year when they have this event all the cars come into town to cruise up and down Hebron Road in Heath Ohio. It has become quite the event. We always meet up with our friends at Caribou coffee and set out front in our chairs. I think we mainly watch the people with a few cars mixed in. My favorite car of the night was a new one the Dodge Challenger. I also saw a very nice Harley trike that I would love to have. We had a good time visiting with friends and we look forward to it every year. Our one friend Francy has it bad for wanting a Harley. She is druling over one here that pulled up in front of us.
Twilight Coffee in Downtown Newark Ohio has an open mic night every Friday night from 6 to 10 pm. We have went twice and both times have been entertained by a great guitar duo named Moments of Inertia. There names are Kevin Bell and Desi Steinbrook. There music is Christian based but no words, they like to let you paint the picture. They will talk in between songs and give you a glimps of what they are about. If your in town and have the chance you should come by and give them a listen.
I posted a vblog over on Gardenwife’s Plot. You can head that way by clicking this link.
I have a link where you can keep track of Tricia and the others competing for the SWLA Biggest Loser contest. Here you go: The Four Finalists.
