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Does being fit
over 40 sound almost impossible to you? It did to me. I decided over 10 years ago to take charge of my life and health. There
are many bumps in the road that I’ve encountered and many more ahead, but I feel that thru proper diet and exercise
you can become a better person inside and out.
I remember back in high school Coach Conley ask me to come out for the
football team. I believe it was our junior year. “Stanforth, we could use someone of your size on the team” were
his words. Well, for those who know me and my past I do not even run to the bathroom, while the idea of playing any kind of
a team related sports program was completely out the door.
When I first started my program
I had given up on the idea of ever being fit. I started my program as a social outlet. Honestly I did. I thought if I went
to the gym I’d meet more friends and as a side benefit loose a few pounds. I weighed in at a big 260 pounds. I’ve
always considered myself “big boned” as grandma would say as she passed the butter rich mashed potatoes to me,
making sure that the thick chicken gravy was right behind. God I love food.
I always
managed to drop a few pounds only to have them pack right back on and then some extra. Talk about frustrating, what was I
doing wrong? It wasn’t until I put the concept of diet & exercise together as a life style that I saw results. This
took about 10 years of yo-yo diets, multiple trainers, countless dollars spent on groceries, supplements, magic pills, etc…
Putting together a correct diet can only be done by a certified nutritionist, let me say first. And I am NOT a nutritionist.
I am just your average guy who has spent over 30 years in the restaurant trade and has been very fortunate to learn from some
of the best chefs in the business. I now work on my diet and workout program together from one of the best personal trainers
in Ohio. Together we have formulated a meal plan that is right for me.
I am now 51 years
old and from what I can tell, so are many of the readers of this paper. I would like to pass some of these recipes on to you.
These recipes are typically lower in fat but high in flavor, easy to prepare and can be portioned out for weekly meals. I’ve
found it easier to take an afternoon and plan out my meals for the week. In doing so I can reach inside the refrigerator each
morning grab my snacks, lunch and dinner and be out the door in no time flat.
Remember, that
proper health should be consulted with your family physician to determine what program is correct for you.
This week’s recipe – Breakfast Casserole - what a better way to start out the day. This recipe is one of my favorites
and usually make it at least twice a month (that’s 5 to six breakfast meals per recipe).
Enjoy and best
of life to all!
BREAKFAST CASSEROLE
Serves 6 Jay B. Stanforth
INGREDIENTS
Sliced mushroom - 1 cup
Red
Pepper Mix – frozen bag – 5 cups
Egg whites – 2 cups (16 oz.)
Egg Beaters – ¾ cup
Turkey Brats – 3 each – casings removed
Fat-Free Mild Cheddar - shredded – 1 cup
ASSEMBLY
–
1. In sauté pan – brown mushrooms using a baking spray such as “PAM”
2. When mushrooms
are browned add the complete bag of frozen Red pepper mix. Cook till all water is cooked off and the mix browns.
3.
Meanwhile in blender combine egg whites and Egg Beaters – season to taste –
Pour into a prepared baking dish
coated with non-stick baking spray –
4. Add mushroom and pepper mix from sauté pan to egg mixture
5.
Using same sauté pan as peppers brown off turkey brats without the casings – cook until brown and crumbled. Add
to egg mixture
6. Bake in Pre-heated 375 degree oven for 15 minutes
7. Fold in cheese shreds
8. Continue baking
(20 – 25 minutes ) till firm.
9. Cool and divide into 6 servings
10. Store in individual sealable containers
– refrigerate or freeze.
RE-HEATING –
1. Remove from freezer or refrigerator and place into
microwave. Re-heat 2 – 3 mins.
I love my family, really I do. I don’t know how I would or could have survived all these years without them. From grandparents on down to the nephew and nieces I adore each and every one of them. I am sure my family is much like your own and so are the holiday gatherings. Each being centered on the four F’s. Food, Fellowship, Friends & Familiarity, the main ingredient being Food, why else is there to drive across town or the state on any given holiday afternoon? Watch football? Hell, you can do that with more peace and quite in your own home. But where else can you get your brothers famous deviled eggs, Mothers always tasty yeast rolls and who can ever forget the green bean casserole cautiously prepared by your sister? Yea, every holiday we have the staples on the table – they’re expected and if for some odd reason they’re not somebody gets annoyed and their day is ruined, and who am I to throw a wrench into the mix? I do my best, like I said, it’s expected.
In past years, I’ve shown up with concoctions inspired from Chef David, watching the food network, or looking through the number of cook books I’ve collected in the past thirty years. I’ve been known to show up with sometimes multiple dishes, whether it is a Mixed Field Greens salad with Granny Smith apples, smoked almonds, Maytag bleu cheese crumbles lightly tossed with a fig infused vinaigrette to a Pumpkin cheesecake made with Great Grandma Nanny’s Molasses cookie dough for the crust. Mind you all these are chosen to compliment the necessary needed calorie intake for a human the size of a six foot eight NFL three hundred & eighty-five pound linebacker getting ready to kick some serious butt against the opposing team.
This year being like many others in the past, I’ve chosen to surprise my family with what should become a favorite for years to come. At least that’s the goal. While doing my cardio post workout a few weeks back I was watching the food network (inspiring I know – sort of a oxymoron – watching Gina DeLarentis prepare mouth watering, high caloric, picture perfect meals all within the thirty minute time span needed to get a good sweat going) when I figured, “I can make that and make it healthier, more diet friendly and to boot – give it more flavor” And so inspiration blooms. Switch baking to grilled, chicken or vegetable stock from heavy cream and replace the fatty (and expensive) lobster to either chicken tenders or the more reasonably priced tail-on shrimp you can now easily find in any grocery store. Your choices really, do what your wallet will let you do. So what is this mystery recipe? Ladies and gentlemen I present to you,
ROASTED BUTTERNUT SQUASH SAUCE
Jb stanforth august 2009
INGREDIENTS:
• 2 BUTTERNUT SQUASH – cut in ½ and seeded – coated with olive oil, sprinkled w/kosher salt, dash of pepper.
• Med. onion – peeled – coated with oil
• 2 Lg. shallots – peeled, quartered
• Fresh rosemary – 2 twigs – peeled
• Chicken stock or Vegetable stock – 1 cup
• Garlic – at least 4 cloves
• Milk – 2% or whole – to your liking – I used skim
• Salt/pepper – to taste
PREPARATION –
Over medium heat on outdoor grill place prepared squash and onion skin side down over the heat. Place cut shallots and rosemary into the bowl part of the squash and roast for approx. 45 mins till tender w/fork or knife.
After roasting – let the squash and onion cool slightly enough to handle. Carefully scoop out the meat of the squash and place into the food processor. Slice onion into manageable pieces – you don’t want chunks but there is no need for uniformity either. Place this into the food processor as well. Pulse till pasty and smooth. Add garlic, more rosemary and pulse once again.
Slowly add warm chicken stock (warmed in microwave to simmer) to the butternut mixture alternately with your milk. Continue till you get a smooth texture. The consistency should be slightly the same as cream or milk. Salt & Pepper to taste. Serve over Penne or Rigatoni pasta. Topped with fresh chopped basil and roasted red peppers.
This makes a superb entrée dish with grilled chicken or shrimp. Can also be used as an alternative side dish to the everyday Mac & cheese
Fit & over 40
I’m a family guy. Kind of strange coming from a confirmed bachelor,
but trust me I could see myself in a house full of children and offspring, if it weren’t for some foolish non-sense
government rulings that doesn’t allow it. But I’m not here to get political- not yet. My grandmother Lowe was
also one who wouldn’t turn her back on someone who needed shelter and a family either. I imagine she was pretty much
raised in the same manner. I can remember back as a youngster having my mother’s cousin Marylyn living with grandma
and grandpa – that would be grandma & grandpa Ed. Grandpa was the local Ford tractor dealer here in London –
Ed Lowe, those that can remember Carters grocery will remember the “place” behind Dwyer’s hardware and the
alley. That was Grandpa Ed’s; therefore, grandma was called Grandma Ed. Pretty simple if you think about it as any four
to fifteen year old would.
Anyway, there were several stories of people who at one time or another would find the Lowe
household their temporary home away from home. Everyone was always welcome there. No questions asked regarding how long your
stay would be, there would always be space made for you.
Now my mother said that in her younger days growing up, grandma
was never much of a good cook but acquired the necessary skills needed to put together a meal. She could have fooled me, there
was NEVER anything better than grandma’s fried chicken or her homemade pies. Talk about flakey crusts – legendary,
trust me. Later in life, while she lived well into her early nineties, she would prepare meals for mainly herself but if anyone
else would be dropping in she made sure there was enough to go around. When babysitting my niece Kelly it was not uncommon
to see Grandma frying up a single chicken leg or a “white egg” dish for lunch. Even twenty years past my youth
when my siblings and I were the ones sitting around grandma’s kitchen table here was Kelly experiencing the taste and
smells that were that of grandma’s fried chicken. Cornel Sanders eat your heart out. By the way, I never could duplicate
the recipe or technique. When asked what her secret was, she would reply “it’s no secret Jay Bryan, wash your
chicken, pat dry, season with salt and pepper and fry in Crisco oil”. I’ve tried. I’ve tried using the cast
iron skillet passed down to me from her. I’ve tried using an electric skillet like she use to and I’ve even tried
deep frying it in a commercial grade deep fryer at the restaurant. Nothing, nada, not even close to what she could accomplish.
Call it a childhood memory that is not to be repeated. Guess that’s why they are called memories.
So by now you
may have guessed that this week’s recipe is going to feature fried chicken. Wrong bucko. I’ve already told you
that I could not duplicate it, and I see no reason to even try once again. This week’s recipe is indeed from one of
Grandma Ed’s recipe file. Helen’s Broccoli salad – a favorite of Jeffery’s (my older brother, no matter
what he says, he IS the older brother). I’ve included two versions. One being her exact recipe and the second is my
version that is more diet friendly and just as tasty.
Grandma Ed's Broccoli Salad
1 bunch
of broccoli - heads only
1 cup cheddar cheese - shredded
1 medium red onion - diced/chopped
8 slices crisp
bacon - chopped
1 cup Miracle Whip
1/4 cup sugar
2 TBL. Vinegar
DIRECTIONS:
1. Wash
and cut broccoli spears into bite size pieces, place into mixing bowl.
2. Add : cheese, onion, bacon, Miracle Whip (not
Helman’s – they are not the same and you know it), sugar and vinegar.
3. Refrigerate – serve –
enjoy
4. Careful not to eat the entire bowl – this is supposed to feed four average adults. Step back from the
counter Jeffery, now slowly put down the spoon. Everything is going to be alright. It’s going to be OK.
Now
for the more diet friendly version:
Jay Bryan’s Broccoli Salad
1 bunch of broccoli - heads only
1 cup fat-free cheddar cheese - shredded
½ medium red onion - diced/chopped
4 slices crisp turkey
bacon - chopped
1 grilled turkey brat – casing removed after grilling and crumbled
1 cup fat free “salad
dressing”
2 packets of “that blue packeted sugar substitute” (Don’t use the Pink stuff)
1
TBL. Balsamic Vinegar
DIRECTIONS:
1. Wash and cut broccoli spears into bite size pieces, place into
small mixing bowl.
2. Add: cheese, onion, bacon, brat, salad dressing, sugar substitute and vinegar.
3. Refrigerate
– serve – enjoy
4. Like the above recipe this also will feed four hungry adults, or do as I do and hide
it from the others and horde it for yourself.
- 2 pounds ground turkey
- 4 cloves garlic, minced
- 1 tablespoon fresh ginger root
- 1 tablespoon crushed red peppers
- 1/4 cup sesame oil
- 2 green bell peppers
- 14 ounces kidney beans
- 12 ounces tomato paste
- 16 ounces crushed tomatoes
- 1 large sweet onion
- 1 tablespoon basil
- 3 tablespoons cayenne pepper
- 2 tablespoons ground pepper
- 1/4 cup Worcestershire sauce
- 1/4 cup hot sauce
- 2 tablespoons paprika
- 2 cups water and/or
- 1 beer (optional) if no beer add 12 oz. of water or chicken broth
DirectionsPan fry at
high heat, garlic, red pepper, and ginger for 2 minutes. Add turkey. Stir into pan's ingredients, brown, and drain. Do not
cover.In a large pot (2-3 quart) add browned turkey, tomato paste,
crushed tomatoes, all remaining spices, sliced green pepper, chopped onion, and beans. Add two cups of water, bring to boil,
stirring frequently. Simmer covered for 1 hour at low heat; add beer now.Ready
to serve. Enjoy
life, live well, embrace your family.Please feel free to leave comments
or suggestions to my articles.
When it comes to analyzing and justifying my place in this world and how I got to where I am today there are many people who have guided me in the direction of knowledge, spirituality, prosperity, and of course love.
I can attribute the love of many things to many people. First of all there is family that goes without saying. Parents, Grandparents and siblings stand right next to each other side by side. Then there are the other mentors that all of us encounter. Those teachers who without their dedication we would be lost in this village called life. For truly it takes a village to raise a child.
Teachers come in all shapes, sizes, ages as well as discipline. They instill the rules and the appreciation of skills that for some may take for granted. I do not. Mostly it becomes obvious when dealing with anything regarding daily mathematics. Balancing a check book, how to manage a car loan to your best advantage, or taking out a mortgage. These are the facts of life that for one reason or another were not taught in the public school system when I was a student. I still struggle when it comes to anything financial. Getting thru Algebra 1 classes (and yes I do mean plural) in high school was as complex to me as speaking a foreign language (bear with me there is a point here). It wasn’t until a certain math teacher had the patience with me to correctly guide me thru the formulas that it began to click. Most teachers took it for granted that I was “slower” when it came to learning, mainly because I was one of those students who were highly involved in the Arts. Not Mr. Morse. He took the time to teach. While other students had already figured out the solution to a problem he had me up at the black board encouraging me onward to the answer. I struggled with it, but the solution that I discovered myself thrilled me. Thank you Clint – Thank you very much.
When it came to the “booked” classes - Biology, English, Math or History (as you may be aware of) I did not put my best effort forward. “If you’d only put as much energy into your studies as you do that camera…..”Sayeth, Mr. Parker. Dear god, here comes another lecture that would prelude to the one I’d receive at home later that same evening. I couldn’t wait for my speech and art classes where the limitations of having an assigned seat were not the norm. Each class was similar but far from the same. Both were held in a non-descript classroom settings.
Speech & drama class was held in the old auditorium. For me it was entering into a world of wonder. No other classroom had footlights, stage curtains, and old backdrops. It was my first encounter of make believe. Well, short of lip-synching Al Jolson’s “Swanee” with my younger sister in my bedroom using the vacuum cleaner hose as a microphone. Mom was so proud – or confused – she never said. Anyway I digress; Mrs. Hildebrand’s classes were a gateway to explore creativity. There were guidelines and rules to follow of course, and once those rules were established you were not held back by anyone. State your objective, explain your motive, throw in a joke or two, maintain eye contact and close with the audience agreeing with you. Works every time, whether you are writing a script, making a presentation to the board of directors or trying to explain to your mother why you are using the vacuum cleaner hose as a microphone.
If Joyce’s classes were the gateway then heading to art class was pure nirvana. Get this – YOU ACTUALLY GOT TO LEAVE THE SCHOOL! Classes were held off campus in an old Victorian home serving as London’s “Art Center”. Original pieces of artwork by famous artists, individual drawing desks, potter’s wheel, dark room, weaver’s room, an attic full of costumes, sculpture garden, a huge barn full of supplies, an Episcopalian priest (Father Tom) and to boot – A kitchen! I was in HEAVEN. Who was at the stern of this master ship? None other than Mrs. Grubbs. Ellie. She is truly a lady in the eyes of all of her students. Along with countless of other students, for four years of high school, we were given privy to her insight. When you entered the Art Center, for the next 40 minutes you were guided to the world of perspective and balance. Colors and hues, where right and wrong took on a new meaning depending on which side of the fence you were looking at the object. If the model or still life didn’t look right from where you were seated you were allowed to get up and move so you could inspect it from another angle. Ellie has a way that is her own. She never was one to sugar coat the perspective on life. She taught you that learning from pieces of art you could learn to better yourself. There were balance and harmony together in all aspects.
You know some people don’t give this town of London a second look or even a chance. I for one am very proud of have been given the opportunity to have learned from these mentors of mine. Clint for the patience he gave to a struggling teenager who didn’t understand formulas. Joyce gave me the courage to become vocal and to be heard from and Ellie for letting me look at a bowl of fruit and see more than an apple, pear and some grapes.
It’s true that it takes a village to raise a child. It takes you and me. The teacher and the parent, the mentor and the coach, for one day they will be in our shoes another year older.
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This week’s recipe comes from the ol’noggen. Joey D has me on a pretty stringent diet for the New Year which depletes most of my starches. When I do get the privilege of having a potato I go for this method of preparation. It allows the sweetness and spice without the fat or calories you find with all of those marshmallows and brown sugar. As before fix and store or prepare for the family. They will never know the difference.Sweet Potato SouffléThis recipe serves: 5 4 large sweet potatoes peeled1/2 cup skim milk
1 TBL. Fat free Hazelnut Coffee Creamer
2 TBL. Brown sugar substitute
½ teaspoon nutmeg
½ teaspoon cloves
1 teaspoon cinnamon
1 pinch salt
- 1. Preheat oven to 350°F.
- 2. In a large pot, cover the sweet potatoes with water and bring to a boil. Boil until tender.
- 3. Drain the potatoes and place in a large mixing bowl. Mash well.
- 4. Add the milk, coffee creamer, brown sugar, nutmeg, cloves, cinnamon and salt. Beat well with a mixer.
- 5. Spoon mixture into an ovenproof gratin dish. (Using a food release spray)
- 6. Bake until the potatoes are hot, about 25 minutes.
Please feel free to leave comments or suggestions to my articles on either my web page www.duramattersmassage.com or you may follow past articles on my blog – “Fit & over 40” by going to the internet address: http://jbryan740-fitover40.blogspot.com.
Till next week,
JB
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OVER 40
& FIT “TEMPTATIONS”
What does it for you? Chocolate, pretzels, garlic bread, the crunch of pop-corn, or is it the smell of bacon frying up in the morning? Temptations come in many forms, especially food temptations. Krispy Kreme cake donuts on a Sunday morning or the best is a Friday night tradition. How many of you consider certain days of the week a designated meal category? You know what I mean. Sunday was always fried chicken with Grandma and Grandpa, Monday usually consisted of meatloaf while Wednesday was a day to clean out the refrigerator and be creative. But come Friday it was a standard for Pizza! Think about how certain foods become milestones in our own history. During my youth (so many years ago) our junior class was in charge of the basketball concession booth. This gave us a way to raise funds for the Jr. & Sr. Prom in the spring. Mind you we had been raising monies for this event from the first week of our freshman year. The bake sale mentality was very prevalent. We sold anything and everything that was legal. The strangest sale was that of selling a bulletin board type thingy in the shape of cartoon animals, frogs and fish I believe. They were ugly and to top it off were painted in black-light paint so they would glow in the dark if you were one of the lucky “cool” guys to own a black light for your basement or bedroom. I was not such a person. These adventures of becoming salesmen would give us skills we could use later in life once we left the hallowed halls of LHS. Negotiations, barter, research, demographics of territory and not to mention how to out race someone chasing you in your mother’s borrowed car as you are suppose to be picking up the pizza for the canteen. That’s right Mom, your son was involved in a car chase in the middle of the winter with a car full of 17 year olds buzzed on adrenaline and Pepsi. Being chased by god knows who because someone (I’ll omit the guilty – she knows who she is) decided to yell out the window and make some sort of enticement – only to be heading the wrong direction in an alley finding a set of headlights coming right toward us. What does one do in this situation? I tell you what; you make a big U-turn as quickly as possible, cut across somebody’s yard and head back to the street. The pizza wasn’t getting any warmer and we needed to get back to the high school! My minimum wage of $3.25 an hour job at Hume & Rayburn didn’t pay me enough money to pay for twelve large pep & cheese pizzas. Between the panic of being chased, having a car full of screaming classmates and the thought of what “Mother” would do to me when she found out (is 35 years a safe buffer of time?) I didn’t know what to do but to get my fat butt back safe and sell some pizza. By the time the basket ball game was over all the pizza was sold as well as the buzz had worn off of being chased. Stories were fabricated to cover ourselves and I’m sure we all ended up in someone’s basement under black light posters. There we would again learn the art of negotiations, barter, research and learning the demographics of the territory. Not to mention learning the art of the chase. Temptations like I said comes in many shapes and forms. Let’s get back to Friday night pizza. Who hasn’t been on a diet only to get that urge for Pizza? I was having one of those urges the other night and had the phone in my hand to call Cappy’s for one of their large pepperoni pies with extra cheese and sausage when I remembered what the scales read earlier in the morning. Tonight was not the night to stray from the diet, but I still had to get that pizza. For goodness sake it was Friday night and I needed, no I desired, graved and insisted on pizza. I thought about taking a slice of toasted bread with spaghetti sauce spooned over it. No too much like a stoner’s cop-out. I needed a true pizza that was oven baked and topped with meat, cheese, tomatoes and a crispy crunch that would satisfy my taste buds. That and it needed to be diet friendly which meant I had to be creative in what I used. Here is what I came up with. The recipe makes six servings cut in pie shape which will feed three people. Yea I know we all could eat the six pieces in one sitting but don’t. Bag and store it for another evening when temptation is banging on the door FRIDAY NITE PIZZA - . 6 SERVINGS Preheat oven to 425 degrees INGREDIENTS
Crust - One loaf of frozen bread dough – cut in half – thaw only one half Let raise till doubled. Punch down and rise second time. Sauce – Basil Pesto – 2 TBL Roasted chopped garlic ½ TBL Toppings – Sliced tomatoes – one sliced ¼ inch thickness Fat-Free Shredded Mozzarella Cheese ½ cup Button Mushrooms – canned or fresh (if using fresh pre-cook to eliminate excess water) 5 oz. Turkey Sausage – I’ve used the hot or the sweet sausage – two links, casings removed. Assembly 1. Place ½ of the frozen bread dough loaf in a 10” cast iron skillet sprayed with a non-stick type cooking spray. Cover with plastic wrap and let thaw till doubled in size. Punch down, knead onto itself, recover and let rise for a second time. 2. Roll out dough to ¼” thickness lightly covering with either corn meal or all purpose flour. Return to cast iron skillet re-sprayed with non-stick spray. 3. Using basil pesto spread a thin layer as your base for the pizza. This will give you a hearty flavor needed for the Italian craving. Sprinkle garlic on top of pesto. 4. Slice tomatoes go on next placing next to each other with a half inch from each other. 5. Scatter Mozzarella cheese across pizza 6. With the sausage casings removed “thumb” place sausage evenly around pizza 7. Scatter mushroom slices across pizza Baking Oven is pre-heated to 425 1. Place on middle rack for 5 minutes at the 425 degrees 2. Lower oven temp to 350 and bake for 15 to 18 mins till bubbly and golden brown. 3. Remove from oven and slip pizza from skillet to cutting board letting it rest about 3 minutes before cutting. Approx. nutritional guidelines* Servings per recipe – 3 Calories per serving – 407 Protein grams per serving - 26 Carbohydrate grams per serving - 44 Fat grams per serving - 13 |