Alright Fat Farmers, let’s get started living better by getting all the hoopla out of the way and start becoming more healthy today.
We’re going to start slowly by making only two changes;
- Promise to eliminate all processed food.
- Eliminate any food that has more than 3 ingredients
- The ingredients list shows these things:
- A list of what is used to make the product.
- All ingredients must be listed in descending order by weight, including added water, on the side of the packaging intending to alerting the consumer of the health benefits in what they are eating.
|Ingredients With Added Sugars:||Ingredients High in Saturated Fats and Trans Fats:|
|Choose These Healthier Oils:||Choose More Whole Grains:|
It Really shouldn’t be that hard. How important is your health anyway?
Now, if you are really serious and aren’t going to look back, go to the pantry and either finish off (“waist” not, want not) or throw away all, yes ALL of the snack food you have lingering there (potato chips, crackers, chocolate bars, candy etc, etc).
We are going to have 3 or even 4 meals per day and at least 2 snacks in between.
You won’t starve, trust me.
Start the day by having eggs and bacon or sausage. Protein will fill you up and stick with you. No toast today. Orange or tomato juice or water and or coffee or tea.
Drink water, not soda, especially not diet anything.
If you are hungry in between meals have an apple, tomato, celery, or even a pickle.
No carbs for snacks!
A nice hardy lunch will maintain your energy until dinner. If you are tired and hungry eat some fruit in between.
Can you see, this really isn’t that hard, you just have to want to. We will get more adventurous in the near future. Start simple, don’t cheat, please.
If you find yourself cheating a lot, you really need more help than I can give you.
Either give up and stay fat, cheating your family out of having you around in the future, or get professional consulting.
Let me also explain that our goal is NOT to lose weight, but to be HEALTHY. The weight loss will follow.
|Baked Chicken and Sun Dried Tomatoes||
- A 1 lb chicken breast(0, boneless, cut into 4 oz portions
- Olive oil- 1 oz
- 1 medium yellow onion, sliced
- 1/2 cup sun dried tomatoes, chopped (if you use tomatoes packed in oil leave out the olive oil)
- 1/4 c white wine
- 3/4 c chicken stock
- 1 t dried oregano
- pepper to taste
- Preheat oven to 325 degrees.
- Rinse the chicken under cold running water and pat dry.
- Place an ovenproof skillet over moderate heat.
- Once warm add oil.
- When the oil is hot, add half the onions to pan
- Place chicken in the pan with the onions.
- Cook the chicken for about 8 minutes or until it will release itself easily from the pan
- Flip to cook the other side.
- Continue to cook for 4 minutes.
- Stir the onions to keep from burning.
- Remove the chicken from the skillet. Set aside.
- Place remaining onions and tomatoes over the caramelized onions in pan.
- Allow the onions and tomatoes to sweat in the pan for 3-4 minutes.
- Reduce heat and add wine.
- With a spoon stir the pan to remove the browned bits from the bottom of the pan. -This deglazing technique will remove the flavor stuck to the bottom of the pan and release it to the vegetables.
- Return the chicken to the skillet.
- Pour in stock just until the liquid level reaches halfway up the sides of the chicken.
- Add oregano and pepper to taste. Cover with tight fitting lid and place in oven. Bake 30 minutes.
Try this recipe and let me know what you think. You can have it with a simple salad and home made dressing or oil and vinegar (better yet, lemon and a little olive oil). Drink water or the wine you cook with. Eat until you are satisfied, not stuffed.
Baked Chicken and Sun Dried Tomatoes
1 lb chicken breasts, boneless, cut into 4 oz portions
1 oz olive oil
A medium yellow or white onion, cut in half then sliced thin
1/2 c sun dried tomatoes, chopped, (not packed in oil)
1/4 cup white wine
1/2-3/4 cup chicken stock (home made if you’ve got it, low sodium if you don’t)
1 teaspoon dried oregano
pepper to taste
Preheat oven to 325 degrees. Rinse the chicken under cold running water and pat dry.Place an ovenproof skillet over moderate heat. Once warm add oil. When the oil is hot, add half the onions to pan and place chicken in the pan with the onions.
Cook chicken for about 8 minutes or until it will release itself easily from the pan then flip to cook the other side. Continue to cook for 4 minutes. Stir the onions to keep from burning.
Remove the chicken from the skillet. Set aside.
Place remaining onions and tomatoes over the caramelized onions in pan. Allow the onions and tomatoes to sweat in the pan for 3-4 minutes. Reduce heat and add wine. With a spoon stir the pan to remove the browned bits from the bottom of the pan. This deglazing technique will remove the flavor stuck to the bottom of the pan and release it to the vegetables.
Add chicken back to the skillet. Add stock just until the liquid level reaches halfway up the sides of the chicken. Add oregano and pepper to taste. Cover with tight fitting lid and place in oven. Bake 30 minutes.
No ice cream tonight. Promise! – jughandle