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a good way to end my day we had a wonderful evening meal with jeff what more could you want other than to spend time with people you like good food and good conversation tuesday morning i could not find a single pair of pants that fit me well i found one pair which worked with a belt but that was it while it is good that all my pants are too big it was also a bit annoying to find it out when i was trying to get dressed i knew my jeans were too big but didn t realize it was all my pants until this morning darn it looks like it is time for me to go clothes shopping you know i hate that right lol i am very stoked to try my hand at making grapefruit infused gin for the summer i love gin and i love grapefruit and the combination last night was amazing ahmad had a brilliant idea with that combination now i just need to be careful that this doesn t lead to too many adult beverages while on the boat i can t wait to share this with our neighbors reuben and eric happy dance speaking of eric i had a lovely conversation with him yesterday booz allen is interested in talked to him about a job and i couldn t be happier congrats eric signing out i am typing this sitting in the waiting room of the outpatient surgery center while i wait for my father s procedure to be completed i decided this was a great time to catch up on the blog since i had a little waiting time on my hands however i will say that you learn a lot sitting in waiting rooms i enjoy watching people and noticing how different yet similar we are all i hope that you are having a fabulous week so far assuming father continues to recover as expected i am hoping not to miss too many days blogging worst case i expect to be back to blogging by friday talk with you all again very soon ciao for now posted by vegan epicurean at 2 05 2013 09 46 00 pm 6 comments email this blogthis share to x share to facebook share to pinterest sunday february 3 2013 busting a weight plateau beet orange walnut and upland cress salad at zaytinya in dc how do i bust my weight plateau is one of those questions that i hear all the time so i know that it is a topic that is near and dear to many people s hearts you ve been doing the exact same thing that resulted in weight loss for some time and then it s like someone hit the brakes and the scale refuses to budge you stay with your prior program and every time you get on the scale nothing happens what the heck is going on does this sound familiar to you weight plateaus happen to all of us no matter who we are what we are eating and how much we are exercising however there are things that you can do to get the scale moving again and i am going to discuss those in this post balsamic roasted pears over spring mix topped with hazelnuts why do weight plateaus happen people are always asking me why they are doing the same thing that caused them to lose xx pounds and then suddenly those healthy habits stopped working everyone seems to be baffled when this happens to them it is very easy to get stuck in your habits it is human nature to think that what worked for you in the past will continue to work in the future but that is not always true i am going to use a little math to show you why the same habits won t continue to work over time hopefully seeing why this happens will help you to shake up your routine if when you hit a weight loss plateau assume you are a 50 year old 5 foot 2 inch 150 pound woman using those numbers because the math is easier to estimate your basal metabolic rate bmr the formula is 655 4 35 times weight in pounds 4 7 times height in inches 4 7 times age in years this equates to 655 4 35 x 150 4 7 x 62 4 7 x 50 when you run the numbers you get a bmr estimate of 1 364 calories don t gasp i hear you it isn t as bad as it sounds you get to add the calories that you burn with exercise to your estimated bmr to calculate your allowable calories for the day i hope this helps you to see why exercise makes a difference both when you are trying to lose weight and when you are working to maintain your weight now let s assume that you lost 20 pounds so now you are the same woman but you weigh 130 pounds when you run the numbers you now get a bmr of 1 277 the only thing you changed was that you lost weight and somehow you now must eat approximately 100 calories less does this help you to understand why you can t keeping doing the same thing and get the same results as we lose weight it our bodies require fewer calories to maintain themselves that is what bmr is trying to calculate bmr is basically the calories required to maintain your body your muscle mass to fuel your brain that sort of thing since i know we have male readers the bmr formula for guys is 66 6 23 times weight in pounds 12 7 times height in inches 6 8 times age in years the gentlemen also get to add the calories they burn with exercise to their bmr to determine how many calories they should be eating daily the aftermath of exercising at my house what can you do to get the scale to move now there are two obvious things that any of us can do to get the scale moving those would be eat fewer calories and burn more calories with exercise after seeing the formula to calculate bmr above i am sure you all those two suggestions coming a mile away however there is another possibility that is not as obvious to the ladies that would be to create more lean muscle which requires more calories for maintenance this is actually also the reason that men can eat so many more calories than we ladies men are naturally larger bigger frame and they have more muscle mass these two things mean our men get to eat a lot more than we can think about that the next time you are serving yourself dinner if you are eating anywhere near the same amount as your man you are going to be as big as he is if not bigger and we certainly don t want that now do we shakes head no one of my exercise toys men seem to be born knowing how and why to increase muscle mass women tend to run away from it which is a shame i hope you all know that weight lifting will not result in a masculine physique on a woman unless she has a serious hormone problem trust me masculine muscular appearing women don t happen naturally the odds are very high that those women took steroids in order to look like way for those are you who are reading between the lines yes this means that i am advocating strength training for the ladies that is too big a subject to get into here however there are many places you can turn to for help on this subject one of my favorite books on the subject is the new rules for lifting for women if you are new to strength training this book is a wealth of knowledge and will get you started in the right direction it also contains a lot of information for those of us who started lifting decades ago darn i sound old when i say things like that lol healthy food away from home aka on the boat how long should it take for you to see results from changing your habits this is one of those questions that i get asked often everyone wants to know long things will take to work however this isn t an easy question to answer how long it takes depends on how many calories you reduce from your intake and how many more you burn with exercise don t forget you have to factor in your body composition fat and lean body mass percentages what i can say is that if you make changes and stick with them you should expect to see at least some movement in a few weeks happy thoughts saturday was a pretty good day at our house let s hope that fuzzy little ground hog is correct and winter will be over in 6 weeks wouldn t that be lovely can you say sailboat time woot woot as is typical for this time of year it was absolute frosty outside today our morning started with a balmy 21 degrees ugh fortunately i didn t freeze to death this morning when i went out since dan needed to go downtown to work today i had some extra time in the kitchen today and used it to my advantage i pressure cooked some dried white soy beans for veggie burgers made brown rice and pot of minestrone soup tomorrow all i have to do is put the soy and rice veggie burgers together and bake them and they will go into the freezer for quick meals btw the burger recipe will be coming soon since i perfected it last weekend as you know i love having a well stocked pantry refrigerator and freezer let s not forget that having a good supply of quick healthy meals is one of the secrets to maintaining both this lifestyle and your health i also found time to get some pizza almonds in the dehydrator for a friend it makes me so happy to share my healthy food with my friends who are trying to eat better i still believe that the best way any of us can make an impact on the world is by being a good example for those around us none of us can reach everyone but we can make a difference for those we know i ordered a really cute summer dress from zulily today have you noticed that my zulily time out seems to have expired again yeah dan noticed that too though he doesn t really care i may have to stay off the site for a little while again since i get such great deals i don t feel so bad about shopping there that darned site is addictive its official i don t have a single pair of jeans that fit me right any longer since they are all too big i am not complaining about this fact sometime next week i need to get out and buy myself some jeans woot woot don t you just love it when your hard work pays off i know that things like this just make my day today s purchase at zulily signing out since i was home alone without a defined schedule i had more time to work on my post which means this actually went into the scheduled posts prior to 11 30 at night sad isn t it i totally need to work on my time managements skills i have no idea what i will be getting into tomorrow i hope your weekend has been good so far and that you are having fun or relaxing whichever you need at the moment chat with you later ciao for now posted by vegan epicurean at 2 03 2013 12 00 00 am 8 comments email this blogthis share to x share to facebook share to pinterest saturday february 2 2013 pantry staple marinara sauce intentional leftovers red sauce with eggplant one of the most common reasons that people give me for not eating like i do is that it is far too time consuming generally people are surprised to learn that i do not spend hours in the kitchen and that i don t even cook every day i can make this happen using a few tricks and techniques one is that i intentionally overcook when i do cook those of you who have been reading me a while know that i refer to this as making intentional leftovers and it makes my life so much easier i keep these intentional leftovers in both the refrigerator and freezer additionally i keep items in the refrigerator which have multiple uses for example when i make red sauce marinara as we refer to it in the us i always make a large quantity because if freezes beautifully and it has many uses why cook your own red sauce when you can buy jarred depending on the brand of red sauce you buy it can have hfcs high fructose corn syrup too much sodium added oil and it is not uncommon for it has either cheese or meat sometimes it contains chemicals and preservatives also not only will undoubtedly contain at least one thing that you don t want it to have it may not be flavored the way you like i solve all these problems by making my own red sauce you can simmer you sauce on the sauce put it in a crock pot or make it in a pressure cooker as you probably guessed i make mine in the pressure cooker these days because it is the quickest and easiest for me farro topped with tomato and bean sauce topped with parsley what can you do with red sauce other than use it with pasta whole wheat pasta with summer squash seitan sausage and peppers in america red sauce is almost predominantly found on past and that is a shame because it works with so many things i almost always add some variations of vegetables mushrooms and beans to it and use it alone with more veg like my pizza veggies or on top of any cooked whole grain which i also make in large quantities and top it with nutritional yeast or walnut parm green salad topped with defrosted veggies marinara sauce and raw pumpkin seeds another use for red sauce that happens often at my house is to use it cold for salad dressing the same way you have seen me use salsa it makes a very flavorful non fat dressing to moisten salad zucchini spaghetti with creamy tomato sauce and artichokes you can take a little marinara sauce and combine it with raw cashews and make a creamy salad dressing pizza topped with red sauce veggies fresh arugula and sriracha red sauce it great if you want to make homemade vegan pizza or calzones pureed tomato soup topped with dandelion walnut pesto and olives i use the red sauce as a base for soups if i want an italian flavor for example you can combine red sauce raw cashews and other seasonings in your vitamix and make a delicious cream of tomato soup but you can also use the red sauce like you would canned tomatoes to start soup i hope hearing what i do with red sauce gives you insight into its many uses happy thoughts friday was a crazy day at my house i was expecting it to be low key and relaxed but it turned out to be anything but that however i am happy to say that it was nonetheless a good day i managed to get a few things accomplished with was a miracle given my day we woke up to a beautiful light snow fall just before dawn mother nature puts on quite a show doesn t she i never get tired to seeing the beauty in nature i hope you find time to enjoy it too dan actually came home at a reasonable hour for dinner on friday which was nice however he did this because he has to work on saturday so that happy thought could be better i made a quick delicious curried tomato sauce with almond coconut milk frozen veggies and previously cooked chickpeas i added fresh cilantro and whole wheat pasta and topped it with some sliced almonds dinner was ready in the amount of time it took to cook the pasta darn i love meals that come together that quickly and easily my father was busy today obsessing over a minor medical procedure next tuesday while this isn t easy for the rest of us to deal with it does remind me how lucky i am that i don t make mountains out of molehills like i used to that was a difficult habit to break but it made such a huge difference in overall level of happiness we reached our high temperature in the morning on friday and it got progressively colder throughout the day i don t have to tell you that i stayed in today do i lol today i got a serious bargain on two items at zulily again the first was a faux leather jacket in orange the second was orange and fuchsia patent leather pumps both are pictures bellowed the best part of this is not only are they cute but with shipping i spent less than 100 if you enjoy a good bargain please check out zulily i have gott...