Pork Roast with Mushroom Gravy - How instant Pot is changing my life

Pork Roast with Mushroom Gravy, yep I said gravy.

This was hands down one of the best "healthy" dishes I've made.  I think because it did not have an appearance, taste or texture of anything healthy.  It was so full of flavor and thickness I almost licked the bowl clean. I did wish I had a huge chunk of fresh crusty bread to dip as I ate, but we can't have everything. :-(

My diets been on point for almost a month now, down 5lbs and feeling pretty good overall.  It's gotten easier and easier to avoid the old habits and keep to new ones.   I am pretty confident this run!

My performance at the Gym is also on point. Well...when I'm there.....ahem.  But when I'm there I'm there and doing great!  My DEAD LIFT went up with a 10 lb PR to 315!  First time in a few years I've had a gain with this lift!

I can throw 100 lb stone to my shoulder 57 times along with the same amount of back squats, burbees and tire jumps in record time of 35 minutes!  

So this Instant Pot thing.  

I've been cooking like crazy with it. That's all I'm going to bore you with.  Get one if you don't have one and cook with it if you do have one.   It makes meal prep a dream!

Heres the link to the recipe and I followed it pretty true to what they have.
https://www.healthstartsinthekitchen.com/

Low-Carb Pressure Cooker Port Roast with Mushroom Gravy

Ingredients

• 2 to 3 pound pork roast preferably a fatty cut
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 4 cups chopped cauliflower
• 1 medium onion
• 4 cloves garlic
• 2 ribs celery
• 8 ounces portabella mushrooms sliced
• 2 tablespoons coconut oil or ghee
• 2 cups water

Instructions

• In the bottom of your pressure cooker, place cauliflower, onion, garlic, celery and water. Top with pork roast and season with sea salt & pepper.
• Cook under pressure for 90 minutes if your roast is frozen, 60 minutes if completely thawed. Quick depressurize following manufactures directions.
• Carefully remove pork roast from the pressure cooker and place in an oven proof dish. Bake at 400 degrees while preparing the gravy, this helps to render the fat and crisp up the edges of the pork to be more like as if it was slow roasted.
• Transfer cooked vegetables and broth to your blender and blend until smooth, set aside.
• In your (dirty) pressure cooker (on the saute function) cook mushrooms in coconut oil until soft, roughly 3-5 minutes. Add blended vegetables and continue to cook on the saute function until it is thickened as desired.
• Serve mushroom gravy over shredded pork

Grilled salmon and marmalade onions over greens

Today is day one of a 10 day detox reset.  I'm doing it along with a friend of mine who is now under the care of the Cleveland Clinic Functional Medicine Department.

I had recommended CCFM to her awhile ago and she was able to get an appointment and is working with them to gain control of her health again.  I'm super excited for her and want to support her in this journey.  Also the fact I desperately need to be held accountable.  Just loosing weight as a goal doesn't work for me anymore. So this is perfect.  Win Win.

And don't we already know, its way more fun to do things like get healthy with friends!

We got this FOXY!




Today dinner is straight from Dr. Mark Hymans book The Blood Sugar Solution 10 Day Detox.

https://drhyman.com/blog/2014/03/13/10-day-detox-diet-different-books/

If you don't know Dr. Hyman, well you should.  Just Goole search him and there is a ton of stuff.  He's a pioneer in the approach of functional medicine and a leader in the driving force to change America's health, not through drugs but through diet and lifestyle.

I pretty much followed the recipe spot on.  I did cook the onions longer then recommended but I think because I did this on a grill pan, not a grill, it was necessary.

I also seasoned my salmon with a blend called Jammin Salmon Rub from a company called Mom's Gourmet in Newbury, Ohio.   No preservative, Gluten Free, I can read every ingredient!! Sodium is only 20 mg so it's a blend of just herbs and spices.  I love it and it gives a great kick to the salmon without overpowering the wonderful flavor of salmon.

https://momsgourmet.net/products-page/spices/jammin-salmon-rub/



Here's the salmon recipe right out of the book.

GRILLED SALMON WITH ONION MARMALADE OVER GREENS
Serves: 4 Prep time: 20 minutes Cook time: 15 minutes

• 2 medium red onions, thinly sliced
• 2 tablespoons extra virgin olive oil, plus extra for brushing the salmon
• 1 tablespoon apple cider vinegar
• salt and freshly ground black pepper, to taste
• 4 salmon fillets (4 to 6 ounces each)
• 8 cups arugula

• juice of 1⁄2 lemon, plus 1 lemon cut into 4 wedges
• 1⁄4 cup chopped fresh parsley
  
  Prepare the grill or use a grill pan. In a bowl mix the onions, olive oil, vinegar, and salt and pepper. Place the onions in the middle of a large piece of foil; crimp it closed and place it on the grill or grill pan. Grill for about 10 minutes, until the onions are soft, shaking the foil from time to time.
  Cut each salmon fillet into 2 or 3 strips, brush with olive oil, and season with salt and pepper. Place each strip on the grill or grill pan and cook for 2 minutes on each side, or until cooked through. Let cool. Arrange the salmon on top of the arugula and drizzle with lemon juice. Combine the chopped parsley with the onions and place a spoonful on top of each salad. Serve with a lemon wedge.
  
  Nutritional analysis per serving (4 ounces salmon, 2 cups arugula):
  calories 244, fat 17g, saturated fat 2 g, cholesterol 71 mg, fiber 2 g, protein 27 g, carbohydrate 8 g, sodium 312 mg

Apple Chorizo Ring - Healthself Reset

During my treatment with The Cleveland Clinics Functional Medicine Department I was honored to have Brigid Titgemeier MS, RDN, LD as my treating dietician.  I only met with her once but the impression she left with me was powerful.  I only met with her once because it was one of her last days before leaving the CCFMD to break off and pursue her own business.  I've followed her ever sense. Like a creepy nutritional junkie stalker.  I wonder if that could be a thing?

Be sure to visit http://beingbrigid.com./. She's teamed up with some pretty great doctors to bring you a complete packet of nutritional support!  Check it out.

For the last two years, at the beginning of each year they put on The Healthyself Reset program.  I participated last year and again this year.  My take away is usually a great tool box of delicious recipes and meal ideas to keep me on track.   The best part.....IT'S FREE.  Last years favorite take away was her Avocado chocolate mousse.  Life changing.

This morning I made HSR week one breakfast; Apple Chorizo Ring.  This is a meal that will be repeated often.  It was super easy, quick and amazing.

Because I have portion issues, I paired it with a fried egg and fresh slices of avocado.  It is however a meal in itself. Packed with 21g of protein, 33g fat, 11g carbs and 428 Calories just for a fraction of the entire ring! The recipe makes 6 servings.

Since I chose to make this fresh this morning I did not eat lunch and my breakfast was later in the morning.  So it ended up like a "brunch"!!

1 large egg
1/4 cup almond milk, unsweetened
1 lb bulk chorizo
3/4 cup gluten-free crackers, crushed
3/4 cup granny smith apple, finely chopped 
1/4 cup shallots, minced










1. preheat oven to 350 F.

2. in a small bowl, whisk egg and almond milk.
3. in a medium size bowl, add sausage, crushed crackers, apple and
   shallots.
4. pour egg mixture in medium size bowl and mix all ingredients.
5. turn into a bunt pan and press lightly into the mold.
6. bake for 40-45 minutes.
   
   
   
   
   
   
   
   
   https://beingbrigid.com/healthyselfreset-2/
   
   
   
   
   If you have similar struggles with diet and lifestyle and want to be part of my online FB group #waragainstsugar, comment below, friend me on FB and I'll add you to the community. Follow me on instagram @svwz1323. Be sure to leave me a comment! 
   #grandmajuju #50isntsobad #waragainstsugar #waronsugar 
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   

Egg Salad it's what's for lunch along with memoirs from a sugar addict.

As I continue to struggle with sugar addiction, all I want is sugars and carbs.  Carbs mostly.  The never ending battle as I once again have relapsed with my addiction. 

I begin to gradually reset because as I go through the motions, my body is telling me to eat the things I know I shouldn't.  So my mind, who is also telling me to eat the things I shouldn't is trying to convince me that things are "okay" to eat.  Like bacon wrapped dates or adding the maple syrup to your Chia seed pudding, it's okay.  Even though deep in your right mind you know you need to eliminate all forms of sugar to reset and gain control, once again, of this addiction.

I started my day with a cup of great coffee from the Viking Coffee Company, locally owned and produced here in Cleveland. I drank an entire 32 oz ice water and decided on a Chia seed pudding for breakfast.  Mind you I start my day at 5:30am most days and a few days at 4:15am. So my breakfast comes early around 7-8am.  I've tried fasting in the morning but my body needs the fuel to get going.  I am much better fasting in the evenings. (Noted for those of you into intermittent fasting)

Lunch today was an easy egg salad.  Mixed with the basics it will provide me enough protein and fat to get me through to my workout.  Yep it's a gym day.  I won't eat dinner because I like to work out around 4-5p so I'll drink some protein about 30 minutes before hitting the gym.  I coach until 8pm so I'll take a snack of almonds, beef jerky and maybe a little bowl of oranges to hold me over until morning.  





The not so secret egg salad mix for today!

8 eggs hard boiled, cooled and yokes separated
3/4 mayo of choice
1 tsp of mustard of choice
garlic and onion powder
Himalaya salt and fresh ground pepper
1 celery stalk chopped

I take the egg whites and place them in bowl and chop them up with my little mini spatula from Pampered chef.  Best little tool.  Keep celery set aside and everything else goes in a mini food blender. spices are to taste and can be whatever you are craving that day.  Sometimes I use avacado blended in also to increase fat and use less mayo.  It's kind of hard to mess up basic egg salad.  unless you put too much salt or garlic powder.  That will mess it up.   When I'm feeling frisky I'll add dill pickle juice.  You get my point.

After the yokes are blended with the mayo and spices, add it to the egg whites and mix until combined.  Don't forget to add in the celery here also.

I only had celery for a veggie so I ate with a handful of GL crackers and topped it off with a nice hot cup of black tea. Considering it's only in the 20's today. Brrrrrr  (damn north east Ohio weather)

I'm feeling confident I will have yet another successful day of avoiding what I'm addicted to.  To bad my addiction wasn't to sex?

Happy Hump Day!

How to Eat a Pomegranate - Make Chia Seed Pudding to go with it!!

Pomegranate is a great way to get antioxidants and other beneficial nutrients our bodies lack.

 https://www.medicaldaily.com/pomegranate-health-benefits-fruit-helps-protect-against-plaque-hunger-and-certain-340020

I feel its such a neglected food.  I honestly have never bought one.  I've bought the seeds but they are incredibly expensive to buy just the seeds. 

So when my good friend Marvin gave me a fruit basket for Christmas, it included one of these fabulous fruits! I never understood how to get the seeds out of the fruit until now.  The method in this video worked like a charm!!

Then the question became, what do I eat these with?  Just by themselves they are okay but lacking flavor.  I didn't want to dive into make juice as that seems labor intensive.  So I opted for using them as a topping for some of my favorite go to treat, Chia Seed Pudding!!

 I've made this pudding so many times now I can do it without looking up a recipe. But for the sake of this blog I added a link below that will take you to one to follow.  Or go back a few blogs and view the last time I blogged Chia Seeds pudding.







Its super easy.  I usually use Almond and Coconut milk but this time I used my new favorite Fairlife lactose free milk and added almond butter and Maca powder to give it an extra punch!
https://www.nzhealthfood.com/product/maca-powder-benefit




 This recipe for Chia Seed pudding is pretty basic and easy !
https://www.eatingbirdfood.com/basic-chia-seed-pudding/

Aloe Vera Lotion - It's better for your skin

Here is my inspiration....
http://eccentricitiesbyjvg.com/natural-aloe-vera-lotion/

I bought this great Aloe Vera plant in the summer and it's growing like crazy.    I thought it's time to harvest the older, thicker leaves and create an amazing all natural lotion. 

The end result is awesome.  The only part I need to research more about is how to keep the little beady snot balls from forming. LOL


This was a pretty simple process.  The time consuming part was the tedious task of removing the rind from the plant leaf itself.  Its kind of like filleting a fresh caught fish.  Slimy.

I made something similar before and didn't rinse the aloe meat as this process suggested.  I highly recommend this step.  This batch smells wonderful.  Aloe tends to have strong smell that isn't very pleasant.

I used my emulsion blender to blend the aloe plant into a gel and then added in the sweet almond oil and coconut oil once a gel like substance formed.  

After blending the three with a hand mixer to incorporate air, a nice texture started to develop.  I added 6 drops of each oil (I used frank, orange & lavender) and continued to beat it for a good 2-3 minutes.  It was more liquid then I wanted so I added arrowroot powder.  I like using this because it adds a silky velvet feel to the lotion, thickens it slightly and takes away the super oily feel.

The end product is divine.  I wish you could smell it!!  Even Vince participated by using it on his hard working mechanic hands!! 

Store in the fridge to preserve the fresh aloe longer. Use it daily all over your body!!

Easy Rotisserie Chicken Salad

Who says eating healthier has to take up all your free time with meal prepping and making food from scratch?  It does not.  Although if you are just starting out you might find it more time consuming then picking up a family pack at Kentucky Fried Chicken or a Value Meal, but trust me when I say it gets easier and quicker as you adapt.  

One of my favorite go to meals is Chicken Salad or Tuna Salad.  Tuna is great because it's a pantry shelf staple.  (be sure to buy wild caught tuna)   Always on hand.   But if you are running short on time stop by the local grocery store and pick up one of those Rotisserie Chickens.

Here's some ideas!

Dinner!  Heat through and slice up. Pair with steamed veggie of choice. 

Lunch - slice off some cold and top off a fresh garden salad!  (or for dinner)

Quality time with spouse! - Debone the chicken together and it's a great time to catch up on the days events!

Snack - Make a chicken salad and snack away! Pair with GF crackers and some grapes. 

Lunch/Dinner - top off a garden salad with your fresh made chicken salad.  Load it up with raw veggies and a vinaigrette dressing!


Today's lunch was an easy food processor blend with Mayo and hot sauce of choice. A few pulses in the processor and it blends everything to perfection.   There are lots of ways to make chicken salad so be creative!  I topped off a bed of spring mix and threw a few naturally sweetened oranges on the side.  It didn't even need a dressing.

Orange disclosure, I used those little processed packages in natural juices, no added sugar. In moderation they can be acceptable in a pinch or for travel.  I had these on hand so I used them.  Oranges are high in sugar and not a recommended fruit to eat regularly if battling with sugar addiction or trying to limit sugars.  The little fresh clementines are usually on hand and great for a sweet snack. 

Quick, easy and left me with enough time on lunch to wright this blog!

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Jack says hello!

The Struggle You Are In Today Is Developing The Strength You Need for Tomorrow.