さて、4HBダイエット、大分簡単になってきました！が、しかし、先週のダイエット週間に、私の誕生日があり、周りの皆は、｢誕生日ぐらい、ダイエットしなくても～」と言われましたが、変な意思を貫き、「誕生日ケーキは、ご褒美の日の土曜日まで食べない！」と宣言。 これが、精神的に、結構きつかったです。 今まで、誕生日に、誕生日ケーキを食べたことない年って、なかったような気がする・・・

So the 3rd week of 4HB Diet, as I informed in my previous blog, we added more Fish Dinner to our weekly menu. According to Mr. Z and my analysis (only 2 weeks of data…), we found that Fish Dinner has helped us lose weight at least 1 – 1.5 pound. We had 3 Fish Dinners last week, I’d like to inform you how our 4HB went Here was our 3rd Week 4HB Diet Menu!

前回の4HBブログでもお伝えしたように、先週第3週目、魚のディナーを1回増やしました。 これは、2週間のダイエットのデータより分析した結果、どうも、魚ディナーを食べると、翌朝、体重が1パウンドから1.5パウンド減っている事に気づいたからです。　で、通常は、魚は週一ぐらいしか食べないのですが、先週はなんと、合計3回の魚ディナー。 体重減るかな～！！ それでは、先週のメニューです。

Sunday Breakfast (日曜日の朝食）
3 Eggs & Meat, 2 hands full Spinach, ½ Avocado, 2 Mushroom sliced, ½ cup Lentil & Salsa

Sunday Lunch　(日曜日の昼食）
4 Portabella Mushroom & 1/2lb Meet Pattie, 1 hand full Spinach & Tomato

Portabella Mushroom bum with 1/2lb Burger

Balsamic marinated Pork loin with steamed Broccoli with Ghee

Monday Lunch　（月曜日の昼食）
Leftover from Sunday Dinner

Monday Dinner　（月曜日の夕食） <-- Eat only ½, other ½ is Lunch next day
1lb grilled Salmon, grilled Zucchini, Peppers, and Eggplant with 1 cup Black Beans

Grilled Salmon & Veggies (Eggplant, Zucchini, and Pepper)

Tuesday Lunch　(火曜日の昼食）
Leftover from Monday Dinner

Tuesday Dinner　(火曜日の夕食） <-- Eat only ½, other ½ is Lunch next day
2 lb Grilled Chicken thigh (S&P), sautéed Spinach, Onion, Kale, and 1 cup Lentil

Grilled Chicken and sauteed Veggies

Wednesday Lunch　(水曜日の昼食）
Left over from Tuesday Dinner

Wednesday Dinner　(水曜日の夕食） <-- Eat only ½, other ½ is Lunch next day
4 links Sausages, sautéed sautéed Spinach, Onion, Broccoli Rabe, Sauerkraut and 1 cup Navy Beans

Grilled Chicken Sausage, sauteed Veggies, and Sauerkraut

Thursday Lunch　（木曜日の昼食）
Leftover from Wednesday Dinner

Thursday Dinner　（木曜日の夕食） <-- Eat only ½, other ½ is Lunch next day
4 Grilled Ono Fish, grilled Zucchini, Peppers, and Eggplant with 1 cup Lentil

Grilled Ono Fish and Veggies (Zucchini, Pepper and Onion)

Friday Lunch　（金曜日の昼食）
Leftover from Thursday Dinner

Friday Dinner　（金曜日の夕食）
Cabbage, Carrot, Red Pepper and Onion sauteed with Tuna & Kimchee

Sauteed Veggies (Cabbage, Carrot, Red Pepper) with Tuna & Kimchee

The results of 3rd week was ok. But our prediction of Fish was right. Whenever we had Fish for dinner, next morning we lost 1 – 1.5 lb. All the sudden, we love fish

第3週目の結果は、「まーまー」。 でもね、私たちが分析した、「魚料理が痩せる秘訣！」というのが、どうも当たっているらしく、魚を夕食に食べた翌朝は、必ず、500g～700g 体重が減ってました。 突然、魚が大好きになった、私たち夫婦！

Well, Mr. Z lost about 3 lb and I lost 2 lb last week. Also we lost some inches!

For Mr. Z:
His bicep went down about 1 inch.
His thigh went down by 3 inches.
His waist went down by about 3 inches.
And his hip went down by 1 inch.
Total, he went down by 8 inches!

He is looking better and better

それでは、詳しい結果です。 Mr. Z、体重は3パウンド（キロにして、約1.5キロ）減ってました。 私は、2パウンド減（キロにすると1キロ）。　

Mr. Zの体のサイズは:
両二の腕が1インチ減（約2センチ減）
両太ももが3インチ減（約7.5センチ減）
なんとウエストが3インチ減（約8センチ減）
ヒップが1インチ減（約2センチ減）
トータル、8インチ減 （約19センチ減）でした。　

益々、男前になっていく、Mr. Zです。

Alright, for me…
My bicep went down by 1 inch.
My thigh went down by 2 inches
My waist went down by 2.5 inches
And finally my hip went down by 1 inch.
Total, I went down by 6 inches!

This result was certainly better than last week I am satisfied with the result!

はい、私の番。 体のサイズは:
両二の腕が1インチ減（約2センチ減）
両太ももが2インチ減（約4.5センチ減）
なんとウエストが2.5インチ減（約5.5センチ減）
ヒップが1インチ減（約2.5センチ減）
トータル、6インチ減 （約14センチ減）でした。

まーまー、満足の結果です。

This week is week 4 of 4HB diet. Well see how much more we can lose weight. Stay tuned!!

さて、今週は第4週目の4HBダイエット！ さてさて、今週は、どれぐらい痩せることができるでしょうか！ 乞うご期待！

Mrs. H

第2週目の4HB ダイエットは、あまり進展なかったです。 体重の減り方も、上がったり下がったりで、結局、第1週目とは、かなり違いが出ました。結局、私もMr. Zも2 lb （1 Kgぐらいかな）しか体重減りませんでした。 体のサイズ（ウエスト等）も、ほとんど変化なし。:( 何でだろうと考えるな考える中、行き着いたところは、クリエーティブな食事。 第2週目は、ちょっとしたテストとして、豆を、豆の形で食べるのでなく、粉の形（お好み焼き等）で食べたり、お肉を野菜で包むロールキャベツなど、もうちょっと手を加えたメニューがありました。 が、しかし！！ お好み焼きとロールキャベツの後は、体重が上がってしまったのです！ (￣◇￣;)ガーン！！ ということで、今週は第3週目は、またシンプルに、プロテイン （お肉・魚のグリルのソテーかグリル）、野菜 （ソテー、蒸し、かグリル）、豆 （豆は豆で）と言うメニューで行きたいと思います。

This is what we ate last week (Meal Plan Week 2), which did not work so well for the 4HB Diet. BTW, Mr. Z added Probiotic Drink 3 times last week. This drink uses Agave Nectar instead of Sugar and also FOS (Fructooligosaccharides).
4HBダイエットの効果が薄かった、先週第2週目のメニューは、こんな感じでした。 あ、そうそう、Mr. Zは、お通じのために、Probioticのドリンクを週3日追加しました。 これは、砂糖の変わりに、Agaveが使われていて、また、オリゴ糖も入ってます。

Kefir Probiotic with FOS drink

Sunday Breakfast (日曜日の朝食）
4 Eggs & Meat, 3 hands full Spinach, ½ Avocado, ½ cup Red Beans & Salsa

4HB Diet Our Usual Breakfast

4HB Garbanzo Bean Okonomiyaki

4HB can be elegant! Chicken Kabobs & Black Beans

Monday Lunch　(月曜日の昼食）
1lb Beef, vegetable, and 1 cup Lentil Stew
- 3 Celery, 2 Carrot, 1 Onion, 1 can Tomato, 1 Zucchini, 1 box Beef Broth

Monday Dinner <-- Eat only ½, other ½ is Lunch next day　(月曜日の夕食）
1lb Ground Beef Rolled cabbage & 1 cup Lentil
- Cabbage, 1 Carrot, ½ Onion, 1 Beef Broth

4HB Stuffed Cabbage/Rolled Cabbage in Tomato Sauce

Tuesday Lunch （火曜日の昼食）
Leftover from Monday Dinner

Tuesday Dinner <-- Eat only ½, other ½ is Lunch next day （火曜日の夕食）
4 links Sausage and 2 cup Sauerkraut, sautéed Spinach, Onion, Kale and Broccoli, and 1 cup Lentil

4HB Grilled Sausage, Sauerkraut, and Sauteed Veggies

Wednesday Lunch　(水曜日の昼食）
Left over from Tuesday Dinner

Wednesday Dinner <-- Eat only ½, other ½ is Lunch next day　(水曜日の夕食）
Taco Salad with ½ lb Chorizo & 10 – 16 shrimps & ½ cup Black Beans
- Romaine Lettuce, 1 Tomato, Salsa, sautéed ½ Onion and 1 Green Pepper, ½ Avocado

4HB Taco Salad

Thursday Lunch　(木曜日の昼食）
Leftover from Wednesday Dinner

Thursday Dinner <-- Eat only ½, other ½ is Lunch next day　(木曜日の夕食）
1lb of Grilled Mahi with Grilled Vegetables & 1 cup Lentil
- 1 Red pepper, 2 Zucchini, 1 Onion

4HB Grilled Mahi and Veggies

Friday Lunch　(金曜日の昼食）
1lb Beef, vegetable, and 1 cup Lentil Stew
- 3 Celery, 2 Carrot, 1 Onion, 1 can Tomato, 1 Zucchini, 1 box Beef Broth

Friday Dinner　(金曜日の夕食）
1 lb Chicken marinated in Balsamic Vinegar & sautéed 2 Bok choy, 4 leaves Cabbage, 1 Carrot, and Onion with ½ Cup Lentil.

4HB Marinated Chicken with sauteed Veggies

So we analyzed what we ate and how it affected our weight changes last week. As I state earlier, creative meals like Okonomiyaki and Stuffed/Rolled Cabbage in Tomato sauce put us up about 1 lb. BUT!!! Grilled Salmon and Veggie meal and Grilled Sausage, Sauerkraut and sauteed Veggies meal help us lost weight by 1 lb to 1.5 lb. So I added two Grilled Fish meals and one Sausage with Sauerkraut meal to this week’s menu. Also, I think I am going to adjust the portion of our food this week.

先週、何を食べたときに、体重が増えて、減ったかを、少々分析してみました。 2週間の食事で、分析するのは早いかと思ったのですが、まー取りあえず、思ったからには行動を！ クリエーティブな食事（そうでもないけどね）お好み焼きや、ロールキャベツを食べた後に、1 lb　（500gぐらいかな）体重が増えているのがわかりました。 これは、私もMr. Zも同じ。 で、サーモンのグリルの料理の後と、グリルソーセージとサワークラウトの食事の日の後に、1－1.5 lb （500g – 1kg）体重が減っていたことが分かりました。 と言う単純な分析から、今週のメニューには、魚のグリルの料理を2日、そして、グリルソーセージとサワークラウトの料理を1日作ってみました。 後は、量。 食べる量も、少々減らしてみます！

Hope to drop a few pound this week. But we will see! Stay tuned
今週、2－3 lb（1－2kg）ぐらい、体重落とせたら良いな～っと思う今日この頃。 さて、どうなるでしょうか！ 乞うご期待！

Mr. H

So here it is!

Ingredients:

7 to 8 Savoy Cabbage Outer Leaves (I used 7 because some of leaves were huge!)
1/2 Pound Ground Pork
1/2 Pound Ground Beef
1/2 Medium Onion Chopped Fine
1/2 Medium Carrot Chopped Fine
2 Cloves of Garlic Chopped Fine
1 Cup Cooked Lentile
1 Egg
1 15oz Can Tomato Sauce (I used Muir Glen)
1 to 2 Cups Chicken Stock (I used Whole Foods brand.)
***You’ll need to adjust the amount until you like the taste of it.
2 Tbsp Powdered Chicken Bouillon
1 Tbsp Dried Oregano
1 Tbsp Dried Chili Pepper
Salt & Pepper to Taste

Process:

1. Chopped fine Onion, Carrot, Garlic and put first 8 ingredients in the bowl. Sprinkle Salt & Pepper (1 tsp each) to the bowl and mixed well. The meat mixture is done!

Rolled Cabbage Inside Goods

2. Carefully peal Savoy Cabbage’s outer leaves (For this recipe, exactly 7 leaves). Clean them and put them all together (still wet) to Microwave for 1.5 minutes until the cabbage become soft.

3. One leaf at a time, lay the leaf flat on the cutting board and put the meat mixture (about hand full) and start making a little cabbage package.

Cabbage ready to be rolled

4. Repeat this process until all the cabbage leaves are rolled.

Cabbage all rolled up and ready to be cooked in the sauce

5. Put the skillet on the range, pour Chicken Stock and Tomato Sauce with high heat. Let the liquid boil for 5 minutes or so.

6. Lower the heat to Low to Medium, put Powdered Chicken Bouillon, Dried Oregano, Dried Chili Pepper and Salt & Pepper to taste.
***Your sauce should be a little tangier than you want. Because the Rolled Cabbage itself is very mild flavor***

7. Cook them until the meat mixture cooks (About 40 – 50 minutes)

Rolled Cabbage cooked in the tomato sauce

8. It is done! Let’s eat!

4HB Style Rolled Cabbage

Rolled Cabbage Inside

I made this to meet 4HB diet’s requirements. But if you are not doing this diet, you can replace Cooked Lentil to Dry Bread Crumb or something. And also if you feel that the tomato sauce being too sour/tangy then put a bit of sugar or honey to round the sharp taste.

Tonight’s dinner was great success!!

Mrs. H

Well, before the binge starts, we must weigh ourselves and measure bicep, thigh, waist and hip. I got up first! and weigh myself…. he he he… I lost total 3.4lb in 1 week without exercise! And next Mr. Z weigh himself…. OMG, he lost total 5lb in 1 week without exercise!! We are VERY pleased by this results!
さてさて、ご褒美の日が本格的に始まる前にしないといけないこと、体重の測定、そして、二の腕、太もも、ウエスト、そしてヒップの測定！ まずは、私から、体重の測定・・・・ ゥフフフ なんと3.4lb（1.5kgぐらいかな、Kgにするとたいしたことないね・・・）1週間で減りました！ そして、ザックは5lbも（2.5kgぐらいかな）も痩せちゃってます！ 体重だけで、これだけ変化するって、予想外でとても満足！

Next, we measured our bicep, thigh, waist, and hip. My bicep was almost exactly the same. My thigh went down about 1.5 inches from right thigh, also 1.5 inches from left thigh. My waist went down by 1.5inch. And at last my hip was the same….　Total, I went down by about 4.5 inches!!
次ー！ 二の腕、太もも、ウェストとヒップの測定です。 まずは、私から、二の腕は変化なし。 太ももは、両モモとも3センチずつ減ってました！ ウエストも3センチ減ってました～！ ヒップ、変化なし・・・ 体総合で11cm減ってました。 これって、ちょっとすごくない？

Next, Mr. Z, his bicep was almost the same. His thigh went down by about 2 inches from the right thigh and 1 inch from the left thigh. His waist went down by about 1.5 inches. And his hip was about the same. Total, he went down by about 3.5 inches!
さて、Mr. Zですが、二の腕変化なし。 太ももは、右太ももが4cm減、左太ももが1.5cm減、ウェストも3.5cm減！ ヒップは変化ほぼなしです。 体総合で9cm減！

Yes, we will continue this diet at least 3 more weeks. We think we can do it. It is not that hard after all because we won’t get hungry. You may have some craving for sugar, starch, and fruits but you can eat them once a week. This results encouraged us to continue this diet A LOT!
はい、続けます。 このダイエット続けちゃいます！ 少なくとも後3週間！ 確かに、食事制限はありますが、とにかくこのダイエットでお腹がすくことがない！ 時には、甘いものや、パン、ご飯、フルーツ食べたいなーって思うときもありますが、1週間に一度は食べられるし・・・ とにかく、この結果で、かなり戦闘心、燃えてます！ 頑張るぞ～！！

So as I mentioned earlier, today is our binge day! You can eat whatever you want but 4HB said it recommends us to eat high protein food in the morning and before the 2nd meal, drink a glass of grapefruit juice. So we did eat a very small but high protein breakfast. 1 egg & pork & spinach scramble plus guacamole and salsa / person.
さて、上にも書きましたように、今日はご褒美の日！ しかし、4HBはご褒美の日も、ハイプロテインの食事からはじめ、２食目の前にグレープフルーツジュースを飲むように進めているので、取りあえず、少なめに、1つの卵でスクランブルエッグを残りのポークとホウレン草で作って、ワカモレとサルサで食べてみました。

4HB Day 7 Binge Day High Protein Breakfast

Next, we decided to go to 24 Dinner to have Chicken & Waffle! So we went there to have lunch! We ordered a glass of grapefruit juice and Coffee. I ordered the 1/2 size of Chicken & Waffle just because I know their normal volume is huge. Mr. Z ordered a glass of beer “Ommegang Aphrodie” and Chef’s Waffle = Apple Cinnamon Waffle!
さて次々、ダウンタウンにある24 Dinerというお店に、ランチを食べに行くことを決めていたので、早速そちらに向かうことに！ まず最初に、グレープフルーツジュースとコーヒーを注文。 そして私は、フライドチキンとワッフルのハーフサイズを！ Mr. Zはシェフスペシャルワッフルで、普通サイズの林檎をキャラメルとシナモンでソテーされたものが乗っているワッフルを注文！ Mr. Zは”Ommegang Aphrodie“と言うシャンパンのようなビールも注文。

Omegang Aphrodie

Chicken & Waffle 1/2 Size

Chef's Waffle

The lunch was served and smelled good and tasted good! We were so happy for this binge day. Our 1/2 way down to the meal, we both realized that we were already full…. “What!! We only had 1/2!! I mean my order is 1/2 size to begin with!! What is going on?” And we both started sweating… and it was weird sweat… I think the sugar was doing something to our body. So it was really really really really really disappointed and unfortunate but we only finished 1/2 of the meal and left the place.
オーダーしたランチが運ばれてきました～！ イエーイ！！ さてさて、お味はと言いますと、美味しいに決まってるじゃーん！！ メープルシロップたっぷりのワッフルとフライドチキン！ しかし、大変なことが起こってしまいました。 半分ぐらい食べ終わった地点で、2人ともお腹一杯・・・ 「ちょっと、私のワッフルとチキンなんてハーフサイズなのに、食べきれないって～！！！！どういうこと～！！ いや～～～、悔しい～～～！！！」 Mr. Zも一緒、半分の地点で、ギブです・・・ 考えられない・・・　そしたら2人とも、脂汗をかき始めて・・・　「ええええええええええええ、砂糖だ！ 体が砂糖の分解で忙しいのかな？」と結局、とても悔しく残念なことに、半分だけ食べて、お店を出ることになりました。

Sad Moment

We are not sure what we are going to do for dinner… I am certainly not sure about my desert now… 4HB is doing something to our body and probably good thing to our body. Next week, I may not have much sugar crave like I had this week. Well, now I am planning the meal plan for next week. I will introduce that to you on my next blog! Stay tuned!!
いやー、この調子でいくと、夕飯何食べよう・・ デザート食べるの、ちょっと怖くなってきた・・・ 4HBのおかげ？で、体の具合が変化してるみたいです。 多分、良い変化でしょう。 ってか、そう思いたい・・・　さてさて、来週のメニュープランをそろそろ考えなくては。 考え次第、次のブログでお伝えしまーす！ 乞うご期待！

Mrs. H

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

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. Chilantro – http://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 BBQ – http://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 Burgers – http://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 Doughnuts – http://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 Bakery – http://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 Kings – http://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 House – http://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 trailer – http://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.

Anyone who has ever told you that the reason that Japanese people are so thin is that they eat less than westerners do is a complete and utter liar. Attention liars, and you know who you are, understand that I have sat behind you while you are on dates, in airplanes, at pompous American sushi restaurants and I really have heard it all. It needs to stop.

There are several components to their over all lifestyle and genetic makeup that allow them to remain slender and youthful until a very young age. True, they do eat a higher grade of meats and produce and typically have a much more active day to day life but this does not entirely explain how they are able to consume such massive quantities.

Sadly, the all knowing Wikipedia has very little detail on Washoku so the link I have provided to their article is quite minimal. There are tremendous differences in regions and even prefectures regarding the over all menu, you must also account for the seasons, but the process and length is nothing short of tremendous and my huge American stomach has been filled beyond capacity at more than one of these occasions.

Whilst in Nagasaki, and included in the cost of staying at our lavish yet peculiar hotel, we were served a multi-course traditional style Japanese meal that consisted of several small dishes served in various sequence each one following the ending of another. What you see before you is the beginning of this ingest-endurance trial. Some Delicious specialty Nigiri: Tai, Cuddle fish and Uni in the box in the little dish near the bottom left corner is are some vegetables garnishing a nice plump raw scallop which is dipped in the Yuzu Miso sauce in the yellow dish. Finally that is some super tender Japanese beef that is ready to be cooked.

This neat little contraption has a bad of butter on the inside and a full lump of sterno ready to be fired up for some on the fly grilling. Along with the beef there are some other vegetables, namely White Onions, Green Peppers and Egg Plant. As the vegetables stew in the juice of the beef fat and butter the aromas become nearly irresistible but entirely worth waiting for them to cool down.

Oh yeah, Sushi Boat. What better way to present the bounty of the sea than on a little wooden boat? These slices of Salmon and Tai are garnished with Shredded Daikon, Carrots and Shiso, which is the green leafy thing that is a totally edible garnish and will reappear again in another form during this review. The best way to describe Shiso, to me, is to think of it as a giant piece of parsley.

A quick note to Green Peace and the Sea Shepherds, you all need to try Whale Bacon! You think that you are really doing some good by trying to stop me from enjoying one of the most delicious forms of one of the most delicious mammals on the planet? I really think that a bite or two of whale bacon would really open their eyes to a whole new world. Being that this stuff is terribly expensive its nice to see it in the line up. Its got a crunchier or firmer texture than its pork cousins, but the oils in the meat are so salty and wonderful it really is a shame I can only eat it once a year.

Yay! Fried course, little Cuddle fish little more Shiso. Vegi and Meat variety tempura is always tasty. The light batter and rich oil are such an interesting pairing that you may find yourself sucking it all up before you realize what you have done.

Sea Snail Gratin was a new one for me, not only in Japan but in general. I have to say that you couldn’t really taste the little sucker cause he was covered in butter cheese and cream. Not that I am really complaining because it was absolutely fabulous. The other fun part about eating this one was that with every carefully removed spoonful of delicious goo there seemed to flow more from within the shell. A crustacean gratin fountain if you will.

The desert course consisted of this charming little flan style custard dish with a coffee gelatin on top and the nice fruit for a palette cleanser. It was really nice and light but the coffee component, like most coffee I have had in Japan, is really light not as much of a stage personality as I would like/prefer.

Not pictured was a hot soup that came from a dashi base with some Tofu in it. Sorry…

Not too surprisingly I limped back to my room, muy pants entirely unbuttoned and my swollen mid-section attempting to direct me to the floor at every turn. This was an impossible amount of food. I couldn’t finish all of the dishes. It was ambitious to try none the less and as many times as I have been able to experience this sort of activity, I am still amazed by the seemingly unending stream of small plates arriving at the table. Upon first glance this mountain appears to be a molehill but it is quite the green scaled sleeping giant that keeps my barf bag on standby from time to time. How do the Japanese do it? They are born with two stomaches.

Thanks for reading.

Zach “the close to puking eater”

Cheers to you!

Nagasaki city is famous for many things, non the least is the Chukagai ( or Chinatown ) that is located near the center of the downtown area. You may find it strange that what is called the Chinatown, really only consists of about 4 or 5 square blocks of small gift shops, herbalists, message parlors and restaurants.

Castella ( Portuguese pound cake ) and glassware make up the majority of the offerings that make Nagasaki famous. But lets go ahead and skip the sweats in favor of a more savory offerings from its Chinese inhabitants, Sara-udon and Champon. Both of these dishes feature a common element in their base, a layer of brittle or crunchy thin noodles that add some texture to the softer noodles and various vegetables above it.

Champon, the first stop on this unusual sort of mix between Chinese and Japanese cooking. The large ceramic bowl is filled first with what seems to be a rather thick shrimp based dashi (soup or broth or something in this range) that is in fact opaque and not clear like many of its American counterparts. Next a layer of the thinner and crunchy noodles that create the texture layer I was referring to earlier. Next a flouring of some friendly items Cabbage (napa), Carrots, Naruto, Shrimp, Green Onions, Chewy Udon style noodles and some minced pork, because pork belongs in almost everything.

Sara-Udon is a slightly different animal but has some of the same parts and pieces. The main differentiator is the lack of soup and the addition of a creamy rue on top of everything making it all sort of hang together under one banner. This creamy emulsifier really helps tie all of the components of the dish together.

Fried rice is a nearly essential addition to many meals in Japan, especially when noodles and the cross cultural context of the dishes. This particular serving was quite a bit more satisfactory than some I had already encountered at the local Ramen shop and the variety of how a single dish is prepared varies from region to region and shop to shop. The complex mixture of oils eggs and veggies is always welcome.

I wish I knew the name of this succulent offering but alas it is forgotten. The dish consists of pieces of bread that have been oil and then deep fried to a toast like texture on the outside while cupping a small portion of what appears to be a sort of Chinese meatloaf. The content are quite similar to pan fried dumplings, pork based ground meet with green onions, garlic and breadcrumbs bring a savory regiment of protein to the party.

Surely not to be missed the Chukagai of Nagasaki is a bit of a wonderland and if you are in the area for a couple of nights, there are plenty of interesting and delicious sights and sensations to experiment with. Upon my return from the area I learned that Champon is not a specialty of Nagasaki city and that the meal we had was average.

All in all I enjoyed this entry point and found it to be satisfying and unique. The combination of soft or semi-firm noodles amidst some potato chip like crunch is really fun to eat. The sound and texture are a welcome distraction and make for some good eats.

Z “so full”

Direction
1. Heat the over 375F. Grease 9×13 Casserole Dish.
2. Combine 2 cans Cream of Chicken, 1/2 pint Sour Cream, 1 Can Rotel, Cayenne Pepper, Taco Seasonings, and Dried Cilantro and mix well. (If your mixture looks heavy then you can add up to 1/2 Chicken Broth… I skipped Chicken Broth this time)

2. Start Layer the Ingredients.
a. 1st Layer: 1/2 Shredded Chicken

b. 2nd Layer: 1/2 Soup Mixture

c. 3rd Layer: Shredded Tortillas

d. 4th Layer: 1/2 of Shredded Cheese

e. Mix 3/4 Cup Shredded Cheese to the Soup Mixture
f. 5th Layer: Rest of Shredded Chicken
g. 6th Layer: Shredded Tortillas
h. Rest of Soup & Cheese Mixture (e)
i. Sprinkle 1/4 of Shredded Cheese

3. Now into the oven for 40 minutes!

Here is the Mexican Casserole!!

You can eat this casserole with Tortilla chips or as it is!! Thank you Mrs. A!!

Happy Cooking!
Mrs. H

I have so much to tell you how awesome NYC was… Food wise, NYC MUST have high quality and inexpensive food because of the very serious food industry competition. I mean, you can go to the most expensive restaurant in the city and satisfy your taste buzz, but Zach and I like to go inexpensive and high quality food… So here we go, I’d like to introduce you the three exciting NYC eatery, first the magnificent cup cake!

Magnolia Bakery NYC


I was recommended this place by one of my best friends. The first night we were there in NYC, we were wondering around the times square and found this magnificent Cup Cake Bakery! I was planning to visit but it was destiny we just came across to this store. So we did not resist but went into the store immediately and purchased 4 delicious Cup cakes!

We got a Chocolate Cup Cake, Vanilla Cup Cake, Red Velvet Cup Cake, and Banana Caramel Cup Cake. I dived right into the Banana Caramel Cup Cake so I forgot to take picture of this Cup Cake as a whole… sorry… the Cake was so moist, the balance of Caramel frosting and the Banana Cake were just right. Not too sweet but definitely you can taste both main components of this Cup Cake.

A Chocolate and Vanilla Cup Cake were okay, not so exciting… but the Cream Cheese frosting was extraordinary. I noticed that their frosting was not so sweet but just right to compliment the actual Cake.

OMG, Red Velvet Cup Cake… super moist, looks super red devilish, but just right amount of Coco hitting with the creamy frosting… I don’t think I have ever had such moist Cup Cake ever in my life!!

The second amazing eatery in NYC is located at Little Italy… Da Gennaro Restaurant

One of our dearest friends took us there said “The best Gnocchi Ever!” I was really excited because literally I have never had good Gnocchi in my life. The Gnocchi that I had tasted before was always mushy or gummy and too starchy… I made it myself once and that experience was disappointed. Another fact that I was excited about this experience because we were going to eat an Italian food in Little Italy in NYC. I mean it may be the closest you can get to eat the real authentic Italian Food, don’t you think?? Well, with all these exciting facts, we arrived at Da Gennaro Restaurant in Little Italy NYC!

The Italian Feast!

This is something I ordered, which has Gnocchi with Pesto, Fetachini Alfredo, and Totellini Boroneze, just like Italian Flag the meal was nicely presented in the white plate. Guess what I ate first in this plate? Yes, you guessed it right, Gnocchi with Pesto, as our friend describes as the BEST Gnocchi. He was right, it was an amazing Gnocchi, it is soft, creamy, and melt in your mouth. The pest was just right with Basil, Garlic, and Olive Oil… I am sure there is some nuts and cheese in this sauce but it did not overcome the actual Gnocchi taste. It was divined!! Fetachini Alfredo was amazing as well, the cream sauce was soft and light, the pasta was cooked as al dente, and I think it was home made pasta at the restaurant. Tottelini Boroneze, the right amount of Tomato hits the meat sauce with the creamy Tottelini Pasta, it was awesome… Look at this amazing dish one more time. Please go visit Da Gennaro when you are in NYC, you won’t regret it.

Last and at least, I was recommended this Pizza place from two of our good friends. This New York Famous Pizza place is located under the Brooklyn Bridge.

Grimaldi’s Pizza
The fact was that Zach and I skipped Breakfast and Lunch on this day because we were so excited to go eat this famous New York Pizza in Brooklyn. After the long walk of the Brooklyn Bridge, we were so excited to find this Pizzeria with the ridiculously long line at 2pm.
Long line at 2pm

Long line behind us at 2;30pm

Well well well, by looking at this long line at 2pm on Sunday, we realized it was a confirmation of the Best Pizza in NYC. So we decided to stay in the line wait for our breakfast/lunch/early dinner patiently.
Hungry Couple

We waited for 1.5 hours and we arrived in front of the entrance. We felt that 1.5 hours past right by but the last 5 minutes right in front of the entrance felt another hour of waiting. We got seated and we ordered a large Margarita Pizza and the waiters recommendation of the Pepperoni Sausage and Mushroom Pizza. Also we ordered a Brooklyn Beer and Brooklyn Orange Soda.

You need to ask Zach for the Brooklyn Beer cuz I did not drink it. The Brooklyn Orange Soda was very refreshing not like Fanta Orange… yuck. But you know after skipping breakfast, lunch and walking cross the Brooklyn Bridge, at that point, a glass of Fanta Orange could taste pretty good…

Here are the Pizza Margarita & Pepperoni Sausage Mushroom Pizza.

No wonder why people want their pizza. The Pizza Margarita was amazing with the intense Tomato Sauce, Fresh Mozzarella Cheese, and Basil. The Tomato Sauce tested like fresh Tomato, Mozzarella Cheese was creamy and slightly tangy, and Basil was very aromatic. The crust was very thin that crunchy, it was an amazing pizza I have ever had.
Can you tell by this pic how thin the crust is?
The Pepperoni Sausage Mushroom Pizza recommended by the waiter was amazing as well. The Pepperoni tasted amazing itself. The Pepperoni and Sausage were not greasy like you imagine. It seems that the oil from the meats incorporated with the mushroom and the thin crust, which balanced really nicely. I usually do not like two meats on one pizza but this was an exceptionally tasty meat Pizza!

Oh I miss you NYC. Zach and I are actually thinking about moving to NYC. This city has such a wonderful history and great food! People are actually pretty nice. Right after we got back to Denver, I stared looking for an apartment in NYC and jobs.

Well, we hope to go visit NYC soon again or move to NYC soon… until then, we’ll keep dreaming about the NYC life.

Happy Eating!!
Mrs H