4HB Diet Week 1 / 4 Hour Body ダイエット 1週目

We decided to do 4HB Diet and I needed to make the meal plan for this week.
ダイエットをすると決めたからには、しないとね・・・ 4HB・・・ まずはメニュー作りから!

4HB actually encourages you not to have creative meal plan. They recommend you to eat the same meal over and over so that you don’t have to take time to think about meal plan = not to add another task = just focus on losing weight. I cannot eat the same meal over and over, certainly my Mr. Z cannot. So even though 4HB says “not to” but I decided to create this meal plan.
4HBは、メニュー作りとか、こった料理をすることを進めていません。 なぜなら、それを考えるだけで、ダイエットが億劫になってしまったりする人もいるから。 このダイエットは、同じ料理を繰り返し食べること、例えば、朝はゆで卵2個とレンズマメ、昼はサラダとグリルチキン、夜は、ステーキとレンズマメ、見たいな料理。 こんなの、繰り返し毎日絶対食べたくないし、料理するの億劫ではないので、ここは4HBの指示を無視し、メニューを作ることに! 日本で豆料理と言うと、甘いものが主流になるのかな? 日本では、このダイエット無理というか、流行らないかもね・・・

I made every dinner double the amount so that the 1/2 of dinner will become our lunch next day!
とにかく、少しでも労力を減らすため、夕食を2倍に作り、その半分を次の日の昼食に食べるようにプランを立てました! これで文句を言わない、私のMr. Zは良い旦那様だわ!

Menu: 4HB Meal Plan 1/8/12 – 1/13/12 for 2 / 4HB ダイエットメニュープラン 1月8日から1月13日 2人分

Sunday Breakfast (日曜の朝食)
4 Eggs & Bacon and ½ Avocado, 1 cup Black Beans and Salsa
卵4個スクランブル、ベーコン4枚、アボカド半分、1カップ(アメリカサイズ)のブラックビーンズ(小豆の黒いの、黒豆ではないです)と大匙1のサルサ

Sunday Lunch (日曜の昼食)
Leftover soup from Friday (Italian Chicken Sausage meatball lots of veggie soup)
金曜日に作った、イタリアンチキンソーセージと、ホウレン草、カブ、人参、トマト、玉ねぎのスープ!

4HB Day 1 Italian Chicken Sausage with lots of veggies soup

Sunday Dinner (日曜の夕食)
2lb Roast Beef with roasted Vegetables with 1 cup Lentil
– Parsnip, celery, carrot, onion, red pepper
2lbのローストビーフとロースト野菜(パースニップ、セロリ、人参、玉ねぎ、赤パプリカ)

Monday Breakfast (月曜の朝食)
4 Eggs & Turkey, ½ Avocado, 1 cup Lentil and Salsa
卵4個、ターキーハムのスクランブル、アボカド半分、1カップ(アメリカサイズ)のレンズマメと大匙1のサルサ

Monday Lunch (月曜の昼食)
Leftover from Sunday Dinner
前夜の夕食と一緒!

Monday Dinner (月曜の夕食)
1lb Roast Beef (from Sunday Sinner) and vegetable 2 cups Lentil soup
前夜の半分のローストビーフと、残りのロースト野菜プラス、2カップ(アメリカサイズ)のレンズマメで作ったシチューのようなスープ! (これ、思った以上に美味!)

4HB Day 2 Roast Beef & Roast Vegetable with Lentil Soup

Tuesday Breakfast (火曜の朝食)
4 Eggs & Turkey & 3 hands full Spinach, roast Mushroom & Tomatoes, 1 cup Azuki Beans and Salsa
卵4個、ターキーハム、両手一杯ぐらいのホウレン草のスクランブル、5つのマッシュルールと20プチトマトのロースト、1カップ(アメリカサイズ)の小豆(もちろん甘くない)と大匙1のサルサ

4HB Breakfast Day 3, azuki bean, scramble eggs with ham & spinach, roasted mushroom and tomato

Tuesday Lunch (火曜の昼食)
Leftover from Monday Dinner
前夜の夕食と一緒!

Tuesday Dinner (火曜の夕食)
2lb Grilled Chicken with sautéed ½ bag of Spinach & ½ Onion & 1 can white beans
– Marinated Chicken Thigh in Balsamic Vinegar, Garlic Powder, Rosemary for 4 hours
2lbのチキンのモモ肉を、バルサミックビネガーとバーリックパウダー、ローズマリー、塩コショウで4時間マリネし、Mr. Zにグリルしてもらいました!
そして、とにかくとんでもない量のホウレン草(多分、4~5束)と、玉ねぎと白いお豆を一緒に、ガーリック塩コショウで炒めたもの! これ最高に美味しかった~!

4HB Day 3 Balsamic Rosemary Chicken with sauteed spinach, onion & white beans

Wednesday Breakfast (水曜の朝食)
4 Eggs & Pork, 3 hands full Spinach, ½ cup Black Beans & Salsa
卵4個、ポークーハム、両手一杯ぐらいのホウレン草のスクランブル、1/2カップ(アメリカサイズ)と(もちろん甘くない)黒い豆(黒豆ではないです)と大匙1のサルサ

Wednesday Lunch (水曜の昼食)
Left over from Tuesday Dinner
前夜の夕食と一緒!

Wednesday Dinner (水曜の夕食)
1lb Grilled Salmon and vegetables and ½ cup Lentil.
– 1 Red Pepper, 1 bunch Asparagus, 2 Zucchini
1lbのグリルした鮭と、その他グリルした赤パプリカ、アスパラガス、そしてズッキーニ! (週1で、魚を食べるように心がけてます。)

4HB Day 4 Grilled Salmon & Vegetables

Thursday Breakfast (木曜の朝食)
4 Eggs, Turkey, 3 hands full Spinach, ½ cup Lentil, ½ Avocado and Salsa
卵4個、ポークーハム、両手一杯ぐらいのホウレン草のスクランブル、半分のアボカド、1/2カップ(アメリカサイズ)のレンズマメと大匙1のサルサ

4HB Day5 Breakfast

Thursday Lunch (木曜の昼食)
Leftover from Wednesday Dinner
前夜の夕食と一緒!

Thursday Dinner (木曜の夕食)
2lb Grilled Pork Loin with sautéed Spinach, carrot, onion, and Lentil
– Marinated Pork Loin in Balsamic Vinegar, Garlic Powder, Rosemary for 4 hours
2lbのポークローインをチキンと同じ方法で、バルサミックビネガーとガーリック&ローズマリーで4時間マリネしたものを、Mr. Zにグリルで焼いてもらいました。 プラス、とんでもない量のホウレン草(多分4~5束)と、玉ねぎ、人参、赤パプリカ、レンズマメを、ガーリックと塩コショウでシンプルにソテーしました! これも激うま! バルサミック良い感じ!

4HB Day 5 Balsamic vinegar & rosemary marinated Pork with sauteed vegetables

Friday Breakfast (金曜の朝食)
4 Eggs, 4 Bacon, 1 hand full Spinach, roasted Mushroom and Tomatoes & ½ Avocado, 1/2 cup Lentil and Salsa
卵4個、両手一杯ぐらいのホウレン草のスクランブル、ベーコン4枚、5つのマッシュルールと20プチトマトのロースト、1/2カップのレンズマメ、と大匙1のサルサ (作りすぎて、食べ過ぎた・・・)

4HB Day 6 Breakfast

Friday Lunch (金曜の昼食)
Leftover from Thursday Dinner
前夜の夕食と一緒!

Friday Dinner (金曜の夕食)
All leftover mixed meat and ½ cup Lentil Soup
前夜に残ったポークと野菜で、スープ。 これ、正直美味しくなかった・・・ Mr. Zは美味しいと言って、食べてくれましたが・・・

4HB Day 6 Leftover meat and vegetable & lentil soup

Alright, this was our meal plan. And we did good. We followed this meal plan and we did not eat any carbohydrate, sugar, fruits. We actually had 1 tablespoon of whole milk with our coffee every morning. But we avoided any other dairy.
こんな感じで、何とかやり遂げました。 炭水化物は一切食べなかったし(豆以外=豆は食べるの必須うなので)、砂糖/蜂蜜等一切使わなかったし、乳製品も朝のコーヒーに入れる大匙一杯の牛乳以外一切飲まなかったし、フルーツも一切食べませんでした!!

4HB said if you want a snack, they recommend to eat 1 tablespoon full of almond butter or peanut butter (no sugar additive). And I think I had 2 tablespoon full to avoid the urge of eating snack.
どうしてもスナックが食べたくなったとき、4HBは糖類が全く使われていない、アーモンドバターかピーナッツバターを大匙1程、なめる?食べる?のオッケーと書いてあり、今週は、トータルで2回ほど、大匙1のアーモンドバターを食べました。

Another major rule of 4HB is that you need to eat breakfast within 1 hour of waking. This was a bit tough but we did it!
4HBの大きな規則のひとつで、朝食を、起きてから一時間以内に食べると言うものがあります。 これは、少し大変でしたが、まー何とかやり遂げられました!

About the result…
So we weigh ourselves every morning right after you wake up and went to the bathroom. And 1st day of 4HB, we measured bicep, thigh, waist and hip size.
さてさて、結果ですが・・・
まずは、どのように結果を記録していったか。 毎朝、起きてすぐトイレに行き、その後、体重を量りました。 第1日目4HBの日は、両腕、太もも、ウエスト、そしてヒップの大きさも測りました。

How did we do? What do you think? Remember, we did not do any exercise. Well, I did some stretch before bed but it does not count.
さてさて、結果はどうだったでしょう? どう予測されますか? 覚えてますか、私たち、この食事の規制だけで、運動全くしてません。 寝る前に、ストレッチとかはしますが、運動のうちに入らないでしょう。

Stay tune, I will let you know the result next!
次のブログで、結果お伝えします~!乞うご期待!

Mrs. H

Christmas Eve 2010

Zomie sign

Having relocated the base of operations to the great state of Texas, I am now beginning to see the realities of a year round love affair with Carts, Tacos and Beers. Reflecting on the last few months of food-scapades I am suddenly jerked into the realization that I have only just begun.

This is certainly not what I am used to associating with winter, but the new smells and surroundings of Austin are ever more seeming like home and less like an extended holiday. I realized that this Christmas we wouldn’t be eating the same way we have in past years. So instead of the usual blathering on about some titanic gorge fest, I think I will list my top 10 must eats and drinks of Austin TX(so far).

10. Chilantrohttp://www.chilantrobbq.com/

A Korean twist on a Texmex classic, the Chilantro truck swaps marinated pork for Bulgolgi and jalapenos for Sriracha. This unlikely duo seems to please on many levels, the heat lover, the asian cuisine lover, the wild man and the late night snack attack.

9. Old school BBQhttp://www.oldschoolbbqandgrill.com/

Texas and BBQ are in fact somewhat synonymous. And there are many great places to get a full plate of BBQ at. This little spot is something of legend for everyone as the BBQ is so high regarded that it is often hard to get anything that you want because someone ahead of you just bought 20pounds of it. This issue forces me to leave it close to the bottom of the list.

8. Mighty Fine Burgershttp://mightyfineburgers.com/

Cheeseburgers are nothing short of an American miracle, and in a place where beef is king, there was bound to a be a place that is not only fresh but fast. Mighty Fine practices what it preaches and offers burgers made from the finest ground beef (which you can watch them grind) and a In & Out menu that focuses on the basics, burger cheese fries and shakes. Make sure you ask the staff how they are 😉

7. El Chile – http://www.elchilecafe.com/

Old reliable. I think of El Chile and I realize that the consistency and accessibility out weigh any of my inhibitions about returning to the usual place. I love that everything is really good and that the flavors of each dish reflect the progress of Texmex cuisine. Nothing can be more refreshing than a Shalongo (frozen spicy margarita) and a Charlie’s Lunch Special.

6. Gourdoughs Doughnutshttp://www.gourdoughs.com/

Doughnuts are something of a phenomenon here. Denver could barely pass mustard in terms of quality for the yeasty fried treats but Texas has a strong tradition of amazing fried confections. Gourdoughs is more than an exceptional trailer, it’s the standard that desserts in general should be measured. Doughnuts do not adequately describe the excellence that is available at Gourdoughs.

5. Upper Crust Bakeryhttp://theuppercrustbakery.com/

Gluten of the wheat variety can’t possibly be this delicious. I know that I can’t compare this bakery to an elits french patisserie but, there is a sense that this place is filled with a wealth of breads, pastries and even quiche built from the essentials of butter, eggs, milk and flour. A site that is the undisputed authority of all things baked fresh.

4. East Side Kingshttp://www.eastsidekingaustin.com/

Somewhere in the back of my mind there is a place that combines the gritty punk rock of a dirty concert and the flavors and smells of my favorite Asian snacks. East Side Kings is that place. Tucked behind a bar in a trailer that cannot possibly hold more than 3 people, beef tongue and beet homefries are being served to me on beds of delicious rice. I hate to say this but the average Japanese man would find this place a paradise.

3. The Draught Househttp://www.draughthouse.com/

Even though I have left the warm bosom of the Colorado craft beer network, I have found a new pride in this local pub’s ability to not only serve things that I know with regular celebrity but introduce me to new fresh concepts both foreign and domestic. The Austin craft beer scene is a burgeoning one on the edge of volcanic eruption. This gentle beer garten’s a testament to the really educated palette of Austin’s beer lover.

2. Torchy’s Tacos http://torchystacos.com/

Without going into the rant that I am prepared to give about this local gem, it is safe to say that if you want something that is not only consistently amazing but satisfying, you don’t have to look any farther than Torchy’s. Although the ravenous fanboydem in Austin would elevate the appearance of this humble product, the fact remains that they consistently have some of the most delicious tacos that could be dreamed up by mere mortals.

1. Odd Duck farm to trailerhttp://oddduckfarmtotrailer.com/

A gourmet chef whipping up sustainable trailer food that would make parisian chefs blush at the quality and price. Nothing really beats fresh meats and vegetables roasted, braised or otherwise grilled over the warm glow of a wood fire to fill you with a healthy flavor of the natural land. If this is a sign of the coming dystopia that everyone fears, I only hope to quicken the pace of its arrival.

Brunch Frittata

Saturday 10/03, we woke up kind late like 10am, we were not hungry so we just had a cup of coffee… Aroung 11:30am, I was getting hungry and checked the fridge, we still had this giant bag of baby leaf spinach that about to get bad… We had some eggs, seasoned turkey ham, a small red pepper from our garden, some red onion, and a block of Pecorino Romano cheese from COSTCO… so I said myself, let’s make a Frittata!!

Ingredients
1. 3 eggs
2. About 3 Cups of baby leaf spinach
GiantSpinachBag
3. 1/4 Red Onion Chopped
4. 1/4 Red Pepper Chopped
5. 1/2 Shredded Pecorino Romano Cheese
ShreddedRomanoCheese
6. 1/4 Cup of Milk (Any Milk, we only drink and use Whole Milk)
7. 1/4 Cup of Heavy Cream
8. Seasoned Turkey Ham (Any Lunch Meat can be substituted but we like this Turkey Lunch Meat from COSTCO)
SeasonedTurkeyHam
9. Some Salt & Pepper
BlackPepper
10. 1 tsp of Garlic Paste
11. 2 Tbs of Olive Oil

For super easy Salad
1. 6 ~ 8 Cherry Tomato Quartered (From our Garden!)
2. 1/2 English Cucumber Sliced
EnglishCucumberCherryTomato
3. Your Favorite Dressing (We used some Greek Yogurt & Italian Dressing Mix Together)

Direction
1. Set the Oven to 350F.
2. In the medium size bowl, add 3 large eggs, 1/4 cup of Milk, 1/4 cup of Heavy Cream, and 1/4 of shredded Pecorino Romano Cheese and mixed together, set aside.
EggCheese Mixture
3. In the large non stick skillet, put olive oil and garlic paste in the medium heat, add diced red onion, diced red pepper, and chopped spinach sauteed together until Spinach will become almost 1/2 of the volume…
Spinach_RedPepper_RedOnion
4. Added diced Seasoned Turkey Ham to the veggie mixture and sauteed together for another 2 ~ 3 minutes.
VeggieTurkey
5. To this sauteed Veggie & Turkey, pour the egg & milk cream & cheese mixture and cook about 3 minutes on the stove top. And added the rest of Shredded Pecorino Romano Cheese on top. And into the oven for 10 ~ 15 minutes.
EggVeggieTurkeyCheese MixtureInOven
6. While the egg mixture is in the oven, make quick salad. You can use any of your favorite salad dressing. We used the left over Greek Yogurt & Italian Dressing mix together as dressing.
7. Sliced English Cucumber & quartered Cherry Tomato are added to the dressing, and mixed well. And here we go, easy salad!
EasySalad
8. After 10 ~ 15 minutes, check the Frittata to see the egg mixture was cooked all the way. Change the oven temperature to broiler High. Watch very carefully once you changed the oven temperature to broiler, it’ll colored the top of egg mixture golden brown but cannot be burned…
9. Carefully removed the skillet from the oven and served this frittata while it’s still warm with the easy salad!
Plating3

This was a perfect brunch for us. It took about 40 minutes from start to finish, including the cleaning cutting board, bowls, and knives (you can do cleaning while the egg mixture is in the oven!) The Pecorino Romano cheese has this distinct tangy taste. If you don’t like this cheese, you can substitute with Mozzarella Cheese probably… You can substitute any of the ingredients and make your own Frittata!

Happy Cooking & Eating! (I still have 1/2 of the baby leaf spinach…)
Mrs. H

Wynn Brunch in Las Vegas

Las Vegas, is usually not the first place I think of when preparing for any amazing meal. Mainly because I don’t want to spend the national deficit to enjoy my meal. I understand that “lavish and plentiful” are the mantras of most of the establishments on the strip, but the buffet ritual has always been a mystery to me. In most of my experiences I have at some point been dragged, kicking and screaming, into a buffet and of course ruing my party members after the fact.

I see buffets as a trough, rather than a culinary experience. We all collectively stick our heads into the feedbag and consume everything until we are roughly double our initial body weight. How does one get the unique and delicate sensory pleasures from the quantity.

Wynn has some how solved this puzzle. The buffet itself is for brunch and like all good buffets there are endless rows of options, non of which at first glance seem unappetizing. White plates, good lighting, nice silverware, polite and timely wait-staff all seem to following the silent rhythm of the eatery. There is this sort of natural pace, like a ballroom dance that is going on all around me. I am enchanted to say the least.

On the food, which is why all three of you are reading this, there were not only excellent offerings and variety but an ingenious portion control system built into the display of excess. Excellent squid ceviche , smoked salmon, delicately rolled spicy tuna sushi, single serving eggs benedict and roasted meats were only some of the offerings on my plate.

The price tag was $40 for the champagne brunch, which was excellent I might add, there was an endless supply of mimosas that had a decently sweet alcohol added to it, the flavors of every dish there were precise, clean and fresh. There was no apparent overly oily texture to anything and with every countries favorite items available you could really take your time and enjoy a brunch from around the globe.

The beautiful thing about the portioning from the quiche to the waffles was the size. Nothing was too big. You could really have an expansive tapas like breakfast assortment and know exactly when you have had enough. There was no racing compulsion to consume everything I saw before me thanks to the presentation and execution of each dish.

I would gladly loosen a belt buckle to enjoy the offerings of the Wynn brunch anytime, and so should you.

Cheers!

Hungry man Zach

Cinnamon rolls grilled

Most Fridays I decide that the week has been so busy and that I have accomplished so much, that I deserve to treat myself to some kind of edible reward. Often this will manifest itself in the afternoon with a beer at one of the local Boulder pubs (more on these in the future). But today’s unique experience lead me to pick up a grilled cinnamon roll from the Unseen Bean.

I always have a hard time convincing myself to enjoy sweet things at breakfast. I usually will go for the protein as my blood sugar will spike and I will feel really sick. With that in mind, it is a rare instance for me to order any sort of sweet first thing in the morning. But after pinning over the selection, I spied a small cinnamon roll sitting the front of the case all by its lonesome.

He seemed to be an omen of good fortune, and so I asked our baristess to prepare him for consumption. After about 2 minutes on the panini grill he had been transformed into some kind of warm morsel of comfort. Richly filled with chopped pecans, ground wheat, cinnamon and a light glaze, the swirled pastry tore apart in my hands soft but firmly bite after bite.

There really is nothing quite as spectacular as something so comforting and warm in the morning. The best part was that there was very little overbearing sweetness. If this had been acquired at a grocery store, the entire experience would have left me in a diabetic coma. But to my surprise and enjoyment, this tender offering was a well balanced combination of richness and texture. The pronounced aroma and taste of cinnamon was excellent and combined with the crunch of the now warmed pecan chunks, left a feeling of utter satisfaction lingering on until past the noon hour.

Thanks to the great staff at the Unseen Bean for making this morning’s non-traditional breakfast a pleasant one.

3 cheers!

Zach