Trevor

Not Every Meal Needs to be Difficult …

… but hopefully every meal is delicious.

This morning I made a very simple meal, using my 5 quart slow cooker. I won’t give a specific recipe, because you can vary to fit your tastes this almost infinitely.

I lined the slow cooker with a plastic liner (which I think is one of the greatest creations because it makes cleanup effortless.)  I added one cup of red wine.  If you prefer, you can use white wine. Or beer. Or apple cider. Or orange juice. Or cola. Or any stock. Or water (if you want to be boring.) Then I added 2 pounds of baby carrots, which I had partially cooked in the microwave for about seven minutes. I peeled and cut an onion into wedges, and threw it on top of the carrots, along with three cloves of garlic (crushed and minced.) I laid a pork roast on top of the vegetables, and placed eight small Yukon Gold potatoes (skins on) around the meat.

I sprinkled Penzey’s Mural of Flavor on the pork, place the cover on the slow cooker and at 11am I turned it on low. It was done at 5pm.

You can vary this however you want. Use beef, venison or chicken instead of pork.  Instead of carrots, use green beans, pea pods, or bell peppers (they will not need to cook for the full six hours.)  Instead of onions, use chopped leeks. Add Brussels spouts. Add tomatoes. Add jalapenos and season the meal with a Southwest-style seasoning. Instead of potatoes, use turnips or cauliflower.

This is how my meal turned out:

So What Does Everyone Else Eat?

The meals in this blog are generally evening meals, our family dinner. Assuming our 16 year old son is at home (not always the case), we all eat the same thing.

Breakfasts are a different matter. I like eat a very robust breakfast, while my wife’s is smaller. And when it comes to eggs, I like more eggs for breakfast than she does and I have different preferences for what I add to the eggs. Our son, who likes to sleep as long as possible before arising for school, eats in the car or when he gets to school. Consequently, breakfasts are frequently more “made to order” for each of us.

I’m not going to give specific recipes for these pictures, just a description of the ingredients and their nutritional data.

Here is what I had for breakfast:

That is three whole eggs in one tablespoon olive oil, with sauteed jalapenos and sweet mini bell peppers and three tablespoons of natural peanut butter and 1/4 cup sliced fresh strawberries folded into it. (This is for the peanut butter lover.)

Calories:    733
Fat:            60.2g
Sat fat:       11.4g
Chol:          625mg
Sodium:      370mg
Carbs:        18.9g
Fiber:           5.2g
Protein:      30.4g

My wife enjoyed this breakfast:

Two whole eggs, sauteed mushrooms (4 ounces fresh) and one tablespoon shredded cheese. No olive oil, just cooking spray.

Calories:    192
Fat:            12.8g
Sat fat:         3.8g
Chol:          425mg
Sodium:      186mg
Carbs:         4.7g
Fiber:          0.6g
Protein:     15.3g

Our son, the late-riser, enjoyed this meal on the go:

Okay. It’s not gourmet. It’s not overwhelmingly healthy. But it isn’t bad. He likes yogurt, the fiber bars are good and filling, and the pop tart? Well, yeah, the pop tart isn’t healthy. This gets him out the door and started.  When he gets the lunch I pack for him, it gets a little healthier:

These meals take a little time to prepare (about 10 minutes.) I get up earlier than I need to so that I can make this meal, but I do have a few shortcuts. For the eggs, I saute the veggies the evening before so in the morning, I just need to warm them in the skillet and add the eggs. The lunch is simple to put together because I prep the veggies and fruit the night before, and only need to assemble the sandwich fresh in the morning. (Again, planning and organization are the key to enjoying life.)
We try to start our days with a meal together and end our day with another meal together. Life is too hectic to ignore the opportunity to start the day with a filling meal and some time with the important people in your life. It is relaxing to sit down to a nice breakfast and is quiet with only our dog whining a little (hoping that something will fall to the floor.)
Getting up a half hour early is worth it. I hope you are able to take the time to enjoy your meals, too.

The best laid plans …

Yesterday was the final beerfest of the season. My wife and I attended and poured beers that my Brewing Science students made on March 3. The event went very well. In one respect, it was MUCH better than the brewfest in February, because this time I did not lose my Fitbit!

We try to plan our day carefully when it comes to meals. My wife and I had planned to eat at a local restaurant only three blocks from the brewfest site. We were going to be at the venue early, set up, and go eat, so instead of eating a lunch, we had a simple breakfast in mid-morning. We arrived at 2:30pm and quickly unloaded. The brewfest didn’t start until 4pm so we had plenty of time to enjoy a meal.

And then we found out the restaurant doesn’t open until 5pm. (The joys of small town life!)

We were looking forward to our meal at the little place, and consequently, we did not bother to pack any snacks. Not smart. The brewfest was offering food, but bags of pretzels and popcorn were not going to work.

So we worked our table and poured a lot of beer. We even had a chance to sample some locally produced beers and wines. (My wife’s favorite wine was Parallel 44’s Frozen Tundra, and my favorite beer was a toss up between Titletown Brewing Company’s Busted Nut and O’so Brewing Company’s Dank.) And we waited for the event to end. We waited impatiently. When the clock hit 8:00, I had my gear disconnected and loaded in the van in eight minutes and were on the road. By now the place we were going to eat was open, but the quiet leisurely lunch was not an option anymore so we just drove home and stopped at a pub near our house.
That greasy bacon-cheese burger and the mound of steak fries was sooooooo good!

And this morning, the scale suggests that I gained 3.4 pounds since yesterday. So what happened? It was a combination of a few things, all striking at once. Our food choices were not a good as if we had cooked them at home, and everything was heavily salted. I drank very little water yesterday, and for four hours I was essentially standing still just pouring beer. Lack of large muscle activity, combined with low water intake and a high sodium infusion resulted in a lot of fluid retention. (almost two liters of water.)

I am not worried about that gain, because we all know it is temporary. But my point is that you can make careful plans for every meal of the week and sometimes your plans will fall apart. All you can do if that happens is to get going and get back on track. Every day is a new day, and a new chance to redefine yourself.

Don’t let yesterday’s problems pollute today’s attitude.

And when you are in an unplanned situation and do not have your usual meal choices, choose something really good and enjoy every bite.

Success is …

We all want success. We want to look good when we go to the beach, or the wedding, or just look good in general. We want to hit our weight loss goal (as fast as possible, of course) or maybe our body fat percentage goal. Maybe we want to run a mile just a little faster.

And, many of us will say, “Tomorrow I will … ” (Eat healthier? Start walking? Ride a bike? Start taking my own meals to work? Buy an exercise DVD?)

But what is everyone waiting for? Why did I need to wait until I was 45 to take my first steps along this journey, when I had been big for the previous 3+ decades, too.  Are we waiting for someone to become our cheerleader? Someone to encourage us, inspire us,  and hold our hands?  Someone to tell us “it’s okay” when we get weak and eat that Cadbury egg staring at us in the store?
 
Inspiration is nice. We all need it. But inspiration can only take us so far. With apologies to Thomas Edison, who was giving his definition of “genius”, I have altered his quote to read:

“Success is 1 percent inspiration and 99 percent perspiration.”

In other words, get off your butt and get going! Don’t talk about getting started … just get started.  Don’t talk about eating healthier–just eat healthier. Get rid of those foods that are your major weakness. If you have recently loss weight and no longer fit into your old size, donate the clothes, right now! Don’t let that security blanket sit in your closet (“just in case”) because if you think like that, you WILL be wearing that size again (and probably soon.)

And when you have the moment (or day) of weakness, don’t throw your hands in the air, wail, and shout “I failed!” Start again. No one has every lost weight in a steady and unbroken line. And no one ever will. We are humans and our bodies and minds play nasty and evil tricks on us. Make sure you know your goal and keep working toward it.

If my words are inspiration to you, I am happy. That is most of the reason I put my thoughts out here. But if my words do not get you to accept your responsibility and log all your foods, to get off your butt and walk a little further, to not game the system (by taking credit for routine activities and counting that as exercise so you can eat that Cadbury egg) then that inspiration is wasted.

Nike refined Mr. Edison further. “Just do it.”

YOU are in control of your body. You can do it. Or not. Your choice.

The Many Lives of Beer Can Chicken

I try to be efficient with my time. Why only cook one meal when you can easily prepare for two meals simultaneously?

Beer Can Chicken (aka Beer Butt Chicken)
Serves 2? 4? 8? 16? Depends on how hungry everyone is!

Get your grill going to about 350F.

Take a whole chicken. Rub the outside with some olive oil. Sprinkle your favorite seasoning on it. I used Penzey’s Bouquet Garni.

Find an empty beer can. If you don’t have an empty one, buy some beer and pour half the can into a glass. Insert the can into the open end of the chicken. It will stand upright on its two legs and the half-full can of beer.

While working, drink the beer in your glass. Repeat as needed. Grilling is hot work!

If you prefer to not use beer, use any empty soda can and your choice of liquids. I have used orange juice, cola, ice tea, wine and margarita mix. The options are endless.

When the grill is hot, place the bird on the grate as in the picture. Use indirect heat if possible, and place the bird on a pie tin to catch the drippings and prevent a flair up. It will be done when the breast meat has an internal temp of 165F (or when the internal juices run clear.)  This will be approximately 90 minutes.

Nutritional Data (per 6 ounces of meat, skinless and boneless):
Calories:       180
Fat:                 4.5g
Sat fat:            1.5g
Chol:             128mg
Sodium:          75mg
Carbs:              0g
Fiber:               0g
Protein:          36g

The meal as I served it to the family.  Beer Can Chicken, Sweet-Sour Cucumbers, Corn on the Cob, and my Zucchini-Potato Pancakes.

Sweet-Sour Cucumbers
Serve 8 (Approximately 3/4 portions)

5 cucumbers, peeled and sliced
1 small onion, slice very thin
Kosher salt

In layers, slice one cucumber, add a slice of onion, and top with a sprinkling of salt. Repeat until the cucumbers are all sliced. Place a plate on the cucumbers and top with a heavy weight (a gallon of water is ideal.)  Let sit on the counter at room temperature. Occasionally drain off the liquid. The idea here is to dehydrate the cucumbers so that they absorb the dressing when you add it.

Dressing:
1/4 cup white vinegar
2 tablespoons table sugar
2 tablespoons Splenda

Dissolve together. You will probably need to microwave this to get the sugar fully dissolved.

After the cucumbers have been sitting for 3-4 hours, and all liquid is drained off, quickly rinse with cold water, and then press with the plate to remove the water. Pour the dressing in the bowl and refrigerate until ready to serve.

Nutritional Data (per 6 ounces of meat, skinless and boneless):
Calories:          31
Fat:                0.2g
Sat fat:           0.0g
Chol:             0.0mg
Sodium:           3mg
Carbs:            6.5g
Fiber:             0.9g
Protein:          0.8g

After the meal, strip all the meat from the carcass of the bird. Add to a large kettle, with a medium onion chopped in large pieces, 2 large carrots chopped, 2 ribs of celery, a bay leaf, 2-3 cloves garlic crushed, and 1 tsp whole peppercorns.  Add 6 cups water, bring to a boil, and reduce the heat to a simmer. Let simmer for 2 hours and pour through a colander. Chill overnight and remove the thickened chicken fat.  You should have about 1 quart of low-sodium chicken stock. (I doubled everything for my batch as pictured above.)

Then, the last step …

Creamy Chicken and Wild Rice Soup
Serve 4 (1 3/4 cups per portion)

1/4 cup wild rice
1 tablespoon olive oil
4 ounces raw mushrooms, sliced
1/2 medium onion, chopped
1 garlic clove, crushed and minced
1/4 cup diced carrots
1/4 cup all purpose flour
1/4 cup white wine
1 quart chicken stock
1 tsp sage (or other preferred spices)
1/4 tsp table salt
8 ounces cooked chicken, chopped
1/2 cup plain non-fat Greek yogurt

1.  Prepare wild rice according to directions. You will need about 1/4 cup dry rice. This will take about an hour.
2.  While the rice is cooking, prepare the mushrooms, carrots, onions and garlic.
3.  Heat the olive oil in a large soup kettle. Add mushrooms, onions and carrots. Cook for 5 minutes. Add garlic.
4.  Add flour.  Cook another 2 minutes, stirring.
5.  Add wine.  Mix, then add 1 quart chicken stock. Bring to a boil.  Add chicken, and reduce to a simmer. Add spices and salt.
6.  When the rice is done, add to the soup. Stir in Greek yogurt.
7.  Taste and adjust spices and salt as needed.

Nutritional Data (per 6 ounces of meat, skinless and boneless):
Calories:       257
Fat:                7.5g
Sat fat:           2.2g
Chol:              48mg
Sodium:         240mg
Carbs:              30g
Fiber:              1.9g
Protein:         20.8g

We just got done feeding this soup and a bowl of salad to four teenage boys and a teen age girl. They all agreed that the soup was a good meal.

Lobster Tails, Shrimp Cocktail and Rye Bread

Lobster (Four 4 ounce tails, with the shell on, serves 2)
Add 1/2 cup white wine to a kettle.  Heat to boiling, lay lobsters in the wine. Cover, reduce heat to simmer, and wait 7-8 minutes. Serve with melted butter.

Nutritional data (6 ounces of lobster meat from two tails):
Calories:      167
Fat:                  1g
Sat fat:          0.2g
Chol:           123mg
Sodium:       647mg
Carbs:          2.2g
Fiber:              0g
Protein:      34.9g

Shrimp Cocktail
Serves 4

1 cup ketchup
1 tablespoon prepared horseradish
1 tablespoon lemon juice
1 pound shrimp (any size)  Buying them peeled and deveined makes the work easier.

1.  If the shrimp are frozen, thaw them. If fully cooked, move to step three.
2.  If raw, bring a kettle water to a boil. When boiling add the shrimp. Shrimp are done in 1-3 minutes, depending on how big your kettle is (bigger kettles with more water will cook faster.)  Shrimp will be bright white and orange when done. Do not over cook.  Drain into a colander and let them drip.
3.  Mix remaining ingredients.
4.  Serve.  Enjoy.

Nutritional data (6 ounces of lobster meat):
Calories:      100
Fat:                  1g
Sat fat:             0g
Chol:           140mg
Sodium:       135mg
Carbs:             0g
Fiber:              0g
Protein:         19g

Homemade Rye Bread
Make four 1 pound loaves, 10 slices per loaf

3 cups lukewarm water
2 packets of bread yeast
1/2 tablespoon kisher salt
5 1/2 cups unbleached all-purpose flour
1 cup rye flour

1.  In a 4-5 quart container (with a lid that you can loosely cover–I like to use a 5 quart ice cream pail) add the water, yeast and salt. Mix together to help the salt dissolve and the yeast rehydrate.
2.  Scoop and scrape all the flour (both types) and add into the water.
3.  With a wooden spoon, or a dough hook on a mixer or your bare hands, mix the flour into the water until everything is evenly wet. This will take 3-5 minutes, and will get stiff rapidly. When the dough is evenly wet, stop.  DO NOT KNEAD THE DOUGH.
4.  Loosely cover and place somewhere (room temperature) for at least 2 hours. (As long as 4 hours won’t hurt.)
5.  At the end of this time, the dough will have risen. DO NOT PUNCH DOWN OR OTHERWISE HANDLE THE DOUGH.  Place the container in the refigerator overnight. (The dough can be immediately made into loaves right now, but it is easier to handle when cold.)
6.  The next day, sprinkle flour on the surface of the dough and cut out 1/4. Liberally dust with flour, and shape into a ball.  Lay on a surface covered with corn meal and let it rest at room temp for 40 minutes.
7.  Place a baking stone in the oven, and a metal pan half filled with water in the over and pre-heat to 450.
8.  After 40 minutes of rest, slide the bread onto the baking stone (a pizze peel works best for this.)  If you remember, make some superficial cuts into the top of the dough for a nice pattern.  I rarely remember.
9.  Bake for 35 minutes. Remove, let cool and devour.

Nutritional data (1 slice, approximately 1.5 ounces):
Calories:      74
Fat:              0.3g
Sat fat:            0g
Chol:              0mg
Sodium:      117mg
Carbs:        15.2g
Fiber:             1g
Protein:       2.2g’

Note: the raw dough will keep in the fridge, covered, for up to 7-10 days. The longer it sits, the better then flavor as it will begin to pick up a sourdough quality. In other words, the last loaf of the batch will probably be the best loaf. And if you really want to make things easy, when you use the last of the dough, do not wash the bucket. Simply add all the ingredients for a new batch, stirring in any bits of old dough. In this manner, the sourdough character will develop faster.

Hoisin Pork and Grilled Bok Choy

Hoisin Pork and Grilled Bok Choy (Pak-choi)
Serves 4

1 pound pork tenderloin
Pepper to taste (Chinese 5 Spice powder is a nice addition)
2 medium bok choy
4 tablespoons rice wine vinegar
2 tablespoon honey
1 teaspoon Hoisin sauce
1 teaspoon sesame oil
Pepper to taste (Chinese 5 Spice powder is a nice addition)
Sesame seeds (optional)

1.  Slice pork down the middle (the long way) but not completely through the meat. Open it up, place it in a freezer strength Ziplock baggie and pound it flat to 1/4 – 1/3 inch. Remove and sprinkle with pepper and a bit of the 5 spice powder (optional.)
2.  Slice the bok choy down the middle (the long way), but this time, completely through. Rinse the leaves of any dirt. While still wet, place on a microwave-safe platter, and microwave on high for 3-4 minutes, or until the stalks are hot but still firm. Set aside.
3.  While the bok choy is in the microwave, mix together the Hoisin sauce, vinegar, and honey. Set aside.
4.  In a non-stick skillet, spray with cooking spray and cook the pork 3-4 minutes per side. Remove from the heat when done and cover with a piece of aluminum foil.
5.  In the same skillet, add the sauce mixture. Heat to boiling, stirring constantly.  When boiling, reduce heat to low, return meat to sauce and let everything get hot.
6.  In a large non-stick skillet (or a griddle is best) spray with cooking spray and heat over med-high heat.
7.  Sprinkle the bok choy with the sesame oil, and lay them cut-side down on the griddle.  Cook until it starts to brown (3-4 minutes), then flip and repeat.
8.  Garnish the bok choy with sesame seeds (optional.)

Nutritional data (4 ounces of pork and 1/4 of the sauce):
Calories:      170
Fat:                4.8g
Sat fat:           1.2g
Chol:              60mg
Sodium:        256mg
Carbs:         11.8g
Fiber:               0g
Protein:       23.2g

(I also served mine with steamed acorn squash.)

Plan Your Day … But Have a Back-up Plan, Too.

The weekend was a nice one. On Saturday, I finally got my wife’s bike adjusted. I raised the seat for her and that really made her pedalling more efficient. I also inflated her tires (they were about 25 psi under-inflated.) I checked mine, and found that they were also under-pressured by the same amount. I filled them and found that–surprise!–it rides better. I also noticed that my front tire is a lot more worn than my rear tire. I told her that I would need a new tire soon. (If you can, try to imagine the theme music to “Jaws”.)

On Sunday, my wife and I took out eldest son back to college and did some browsing at bookstores before going home. I also picked up some bike riding gloves and was anxious to see how it changes my grip on the handle bars. So we planned to go for a nice ride before coming home and making our lobster dinner.

But those plans came to a screeching halt. I got my bike helmet and new gloves on, and walked to the bike only to find that my front tire was absolutely flat. The rubber on the sidewalls was shredding. Argh! No riding last night. (But, on a more positive note, can you imagine if the tire had catastrophically failed while I was rolling down the road?)

So our backup plan was activated. We took Ozzy for a two mile walk. Another enjoyable activity and Ozzy had fun sniffing at every tree, light pole and clump of grass. And by the time we got home, the oven was preheated for the loaf of homemade rye bread that we served with dinner.

Primary plans and back-up plans are needed when trying to change your weight, too. If you are using LoseIt, you are given a specific number of calories for your daily budget. If you are use Weight Watchers, you have your daily points. It all amounts to the same thing: your daily plan for success. But what happens when you have a flat tire in your plan? Maybe you unexpected gain some weight? Or maybe you develop joint pain that prevents you from running? Or maybe it is just that dreaded office “pig-out” that is happening today?

Successful people always have options, and they never quit. Unexpected weight gain? (Drink more water, make sure the scale doesn’t need a new battery, walk a little extra.) Joint pain? (Start riding a bike, go swimming, lift weights.) Office pig-out? (Bring something that you know you can safely eat, eat a bigger breakfast so that maybe you won’t be as hungry, grab the smallest plate you can find and only put one layer of food on it.)

My contribution to today’s office pig-out: Caramelized Onion Hummus and Pita Chips

Choices, Responsibilities and Anticipation

Wow! I am nine weeks into my  “target weight range” phase of my life. My eating practices are becoming well-entrenched habits. I am eating up to (or close to, or even slightly over) my budgeted calories everyday. And I am incorporating new exercises into my routine (walking, biking, and light weight lifting is my routine.)

When I read the posts that others make on LoseIt.com, many people stop logging when they enter their maintenance phase. So I wonder, should I stop logging my food? Do I really need to keeping going to LoseIt.com every day and check my friends’ progress? Do I need to keep posting on the threads, providing helpful answers (well, I hope they are helpful) to others? I spend time everyday doing that. Is it time well-spent?

In my mind, yes, that time is very well-spent. I’ve been fat (a less politically correct statement–but more direct–than “I’ve had excess stores of fat in my body”) since I was a child. I never had the ability to control how much I ate. I was good at sneaking food. As a teenager, I would walk to the local grocery store (well, at least I walked the one mile round trip) and come back with a pint of sour cream, a large bag of potato chips, and a one pound bag of mini-Tootsie Rolls. Then I would go into my room, turn the TV on, and eat all of that as an evening snack. When I have no accountability, that means I can do what I want.

Life is about choices. I chose to eat those Tootsie Rolls. No one was forcing me to buy the sour cream and chips. But if I choose to stop logging my food and stop interacting with my friends and supporters, I fear that my success will be short-lived. Based on the many attempts at weight management in the past (including Nutri-System in the 80’s, “medically controlled” at a Phen-Fen clinic in 1997, hypnosis in 1995 and again in 2001, as well as several diet plans in the 2000’s) I never was able to reach my target goal, let alone stay at that goal. But now that I am at goal, I realize that I need to take responsibility for my continued success. I need to keep doing the actions that brought success.

Others may have lasting success without logging their food, and to them I say “Congratulations, you have reached your goal and changed your life!” But I believe that I will be logging my food for decades to come, if only because for the past five decades I never really took responsibility for the food I ate. And as many people say in the forums “The weight didn’t go on in a month, and it won’t leave in a month.” I think that LoseIt will be my activity for the remainder of my life, and that is okay with me. It is my continued acknowledgment that my actions have consequences, and a reminder that success is not guaranteed without effort and focus.

But I also have learned the joy of anticipating future events. Tonight, my wife and I will enjoy a meal at home, alone except for Ozzy.  Our eldest son will return to college by noon today and our youngest son is traveling with his high school band on a spring break trip to Tennessee. We will have a dinner featuring four ounce lobster tails, some drawn butter, wine and side dishes yet to be decided. And that meal, while serving as a celebration of some rare alone time, also acts as an appetizer for our upcoming summer vacation.

We (just the two of us–no kids, no dog) are driving to Boston, Maine, Niagara Falls and the wine country along Lake Erie this summer. And especially while in Maine, we will enjoy seafood. Real lobsters, fresh of the boats, drowned in butter and served with locally brewed ales. Steamed clams, fried clams, and lobster rolls will also be enjoyed. (And more beer.) It has been 12 years since my wife and I have taken a vacation without the children (and that was a short four-day cruise) and more than 20 years since the two of us have taken a vacation of more than a week’s duration. And I can’t wait! We chose these stops for historical, visual and cultural experiences. And for the food.

The trip is three months away. While on vacation, I will post pictures of the meals we enjoy, as well as any exceptional sights along the way. And I will log my food into LoseIt every day. We might be “free eating” but I will still take responsibility for my actions and log everything.

Life is about making a series of choices. Accepting responsibility for your actions. And anticipating life each day upon awakening.

Bikes

I just wanted to show a picture of our “new” bikes. (New to us, that is.) It has been a long time since either my wife or I have ridden bikes and we did not want to spend a lot of money on something that might simply gather dust (or in the case of our first treadmill, turn into an auxiliary clothes rack.)

We picked them up at a local resale shop, paying $20 or less for each. They won’t win races, but that isn’t the point. They will get us out riding, and exercises our muscles in a different manner. That will help prevent a muscle routine from setting in and slowing our progress.

So far this week, I went for a 5.5 mile ride and 6.5 mile ride. And I have learned three things. The first is that riding a bike uses muscles differently than walking. Second, my butt gets sore after a ride!

But third, it feels great to ride around on it. I forgot how much fun I had as a kid, riding my old beat-up Schwinn. When I was growing up, we lived in a small rural-ish community. Only the main roads were paved. There was a lot of open space, trees everywhere and we all had bikes. We spent hours riding around the neighborhood. (Of course, when I got home, I ate like food was so going to be taken away. Far more than I really needed to health, which eventually got me to where I am …er, was!)

So, these bikes take me back. And I enjoy the places that they take me, literally and figuratively.

What activity could you add to your day, to help return some of the peaceful joy that so often is stripped away by daily living? Maybe it’s walking. Swimming. Go kayaking. (Sleeping would be peaceful, but that won’t help burn calories.) Take your dog out for another walk. Dig and plant a garden, the weed it weekly. Learn yoga or tai chi. Learn to dance!

If you can find an activity that helps bring essential peace and relaxation (even if it is strenuous work), you are more likely to continue that activity. And activities helps burn calories! (See? I finally brought this blog post directly back to weight loss.)