This diet is getting easier but I had my birthday last week during 4HB Diet, which I decided not to have my birthday cake on my birthday and waited till the Binge Day (Saturday). Psychologically, not having a birthday cake on my birthday was harder than I thought. (I know this is pretty lame…)
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
<-- Eat only ½, other ½ is Lunch next day
2lb Pork loin marinated in Balsamic Vinegar, Garlic & Rosemary. Steamed Broccoli with Ghee & 1 cup Black Beans
Balsamic marinated Pork loin with steamed Broccoli with Ghee
3 Eggs & Meat, 2 hands full Spinach, ½ Avocado, ½ cup Lentil & Salsa
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)
3 Eggs & Meat, 2 hands full Spinach, ½ Avocado, 2 Mushroom sliced, ½ cup Lentil & Salsa
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
3 Eggs & Meat, 2 hands full Spinach, ½ Avocado, ½ cup Lentil & Salsa
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
3 Eggs & Meat, 2 hands full Spinach, ½ Avocado, ½ cup Lentil & Salsa
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)
3 Eggs & Meat, 2 hands full Spinach, ½ Avocado, ½ cup Lentil & Salsa
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
Hello friends,
Let me take you on a journey through the mind, heart, and mouth of the consumate beer enthusiast. This tale will be in many parts as it is part instructional and part reflection. A memoir to what may be a new frontier in my life as a brewer, of the home variety. Make no mistake, this was a first attempt, at what I am now lovingly referring to the Bitches Brew. Now I did not take on this path to thirst quenching on my own, I was joined by friend, colleague and fellow brew lover Ben Jeavons.
We set out to make a Pale Ale that could actually be consumed by our friends without them having to pretend to like it to save our feelings. We had some tools, a book and some patience and through it all we had fun. We dreamed of a delicious concoction all our own and we were over all pleasantly surprised with our creation. Remember that you can do this. People have been brewing beer almost as long as they have been baking leavened bread.
Patience is really your key ingredient. Fermentation, Carbonation, Bottling and Boiling all take time. A lot of time. Some secrets to our success may have been our ability to neglect things. But in some places it did create minor havoc. Forgetting that you are brewing Beer and that the fermentation could take a few weeks to complete is the biggest point I can stress. So relax and have a cold one.
What we used:
1. Car Boy – 5gallon glass bottle
2. Boiling Pot – can be a stock pot, needs to hold over 2galons of liquid
3. 2stage Filter – removal of particulates before entering fermentor
4. Funnels
5. Homebrew starter kit – included wert, yeast, grain and hops (and some instructions)
6. Towels
7. Kitchen
8. Home Brewer’s Guide
9. Patience
First, Boil the grain in an athletic soc basically, for a certain amount of time so that the natural flavors of barley into the water. A sort of barely tea if you will that needs to be slightly boiled. Make sure that the grain doesn’t sit on the bottom or it will taste burned which is bad. To get around this obstacle we tied some string to the top of the bag and then suspended it from a spoon that went across the top of the kettle.
Afterwords you will have a lovely smelling bag that looks like this:
From this point on its boil boil boil, starting with the wert and ending with the hops, which are added at 2 different times. The wert is the sweet honey syrup and is as thick as such. Once that wonderful roll starts after a few moments you add your first portion of hops into the drink.
After the first hops you wait a while (about 20min) and through in the last portion and wait about 15min. Then its time to move it to the car boy which is the last stop for the brewing. This is a single staged fermentation. 2 stage fermentation essentially uses 2 carboys. You move the contents from one to the other during the fermentation process. It being our first time we decided that single stage would have to suffice.
As we poured the very warm elements into the carboy for cooling and eventual fermentation, we used 2 stage filtering to try to limit the impurities going into the bottle, which, in retrospect, may have been an error. As it got close to the end we could only pour a couple of pints at a time before having to stop and scrape all the goo out of the 2 filters.
Super badass right?
Next you have to add water to fill the carboy to the appropriate level which is the last line before the neck (approx 5gal mark). As you add your cool water to the warm brew, you will want to watch the temperature drop to the desired area for your yeast to be added. To warm you risk killing the little monsters and too cold they won’t activate quickly.
Our last step in this post is the topping off and hiding. You want to cap your newly minted batch quickly and feed a long tube out of the top into a spill catching bucket. Why? Well within the first few days, if all was successful, your yeasts will go to town eating all the sure they can find in the bottle and foaming like crazy. This foam, combined with the low ceiling in your bottle will need to displace itself somewhere. A little bucket nearby should be good enough.
Store your masterpiece in a dark (seriously lightless, a closet would be great), cool, dry place and allow at least a week and a half so that all the heavy foaming is over before you put the secondary (fermentation) cap on that has a water valve to allow the bag gas to escape and the good environment to promote the fermentation process.
Now, have yourself a beer and relax. You did some good work.
Thanks for reading.
Zach (brewmaster in training)
editors note: The Supplier of all our Hardware plus some bottles and caps is Greg Knaddison. This friend of friends was gracious enough to allow us to use his equipment free of charge and indulge in our flights of beer fancy. Many Thank Yous.
If you have 1 hour, you can make this amazing moist and rich coco taste brownie!
So here we go, you should try tomorrow!
Ingredients
1. 1/4 Cup Coco Powder
2. 1 Tablespoon Espresso Powder
3. 1 Stick Melted Butter
4. 2 Large Eggs
5. 1/2 Cups Sugar
6. 1/2 Cup Flower
7. 1/2 Teaspoon Baking Powder
7. 1 Tablespoon Vanilla Extract
Direction
1. Preheat the oven to 375F
2. Add Coco Powder and Espresso Powder to the Melted Butter and mix well
3. Add Sugar to this mixture and mix well
4. Add Eggs to this mixture and mix well
5. Add Flour and Baking Powder to this mixture and mix well
6. Pour this mixture to the greased 8×6 baking pan and bake for 30 minutes
Seriously, this is it. As you can tell from the pictures, I just kept adding the ingredients to the one bowl and mixing it, and going to the oven. How easy it can be!!
Here is the final product.
I whipped some heavy cream and put on top of the slice of brownie. Yes!! This completed my day!
Happy Baking!
Mrs H
Have you had Japanese Potato Croquettes? Many Japanese Restaurants here in Denver, they serve pre manufacture made frozen Potato Croquettes. You’ll see, if the croquettes shape like a football, and perfectly shaped, it is pre manufacture made frozen Potato Croquettes.
Japanese Potato Croquettes are not difficult to make but definitely tedious process. So I remember when my mother made ones for dinner, it was special to me. And usually she made comments like “I hate making Potato Croquettes, the frying oil makes me sick…” and so on… 
ahahahahahaha…..
Well, it is worth making one, the home made Potato Croquettes are juicy, soft, and creamy. I bet every family has a different recipe, but I am making one that I remember from my childhood.
Ingredients
1. 10 Small Yellow Potatos
2. 1/2 lb Ground Pork
3. 1 Medium Yellow Onion Diced
4. 1 Cup Frozen Green Peas
5. 2 Tablespoon Salt (I use Sea Salt)
6. 1 Tablespoon White Pepper
7. 1 Egg beaten
8. 1 Cup Flour
9. 2 cups Panko Bread Crumbs
10. Canola Oil, enough to fill pan 1/2-inch and plus 1 Tablespoon
Directions
1. Peel the Potato and boil it till it becomes tender, and mash.
2. In the medium size skillet, add 1 Tablespoon of canola oil and saute e Ground Pork and Onion. This is a side note but I just wanna say I love my Global Knife. Check out the Global Website for the product line.
3. Add Salt and Pepper for the taste.
4. Add Frozen Green Peas to the Pork Mixture and mix well. (Careful not mash the Green Peas)
5. Add the Pork Mixture to the Mashed Potato and mix well.
6. Using an ice cream scoop to shape the Potato Mixture.
7. Roll through flour, dip in the beaten egg, and roll through Panko Bread Crumbs.
8. Fry each Croquette in Shallow Canola Oil until brown on all sides.
The Potato Croquettes, this is what I remember from my childhood.
My mother served the Potato Croquettes with Worcester sauce and small side salad. Next day, you can make the Potato Croquettes Sandwich… Yummy…
It takes less than one hour to make this my childhood memory Potato Croquettes but the process was definitely tedious. Though when you bite into the just fried Potato Croquettes, you’ll be glad that you made it and you’ll forget about all the process you went through!
Happy Cooking!!
Mrs. H
