These Are a Few Of  My Fave Things

These Are a Few Of My Fave Things

‘Le Buerre, Le Creme, L’Oeuf’, (pronounced loo-bear, lay-krem, loof) was my current fave resty and I had just finished a divine flamiche, a pie made of brioche dough filled with leeks, bacon, cream and Gruyere, a recipe Chef Demerick had collected from a pair of Picard gourmands during a backpacking trip across the continent several years back. I had just spied the dessert tray and a delightful looking croissant business that simply oozed what I assumed was a blackberry compotey goodness and was beginning to rise and start a silent arm-waving, gesturing to my waiter, bidding war as the woman two tables over had obviously seen it as well, when my phone rang. My waistline would live to fight my wardrobe another day, this call was important, a fave foodie friend who was also a detective was deep in the middle of something, something like murder.

On the outside it looked like a house fire. Flammable bedding caught fire from an as yet unidentified cause, the fire then spreading to window treatments likewise inflammable, etc., etc. All very run of the mill, very explainable, until we look under the hood. You’ll have to excuse that last bit, you see I am a major mystery buff, from reading pulp police procedurals to tightly woven detective fiction to the flood of TV detectives of whom Columbo was my all time fave. You see, Peter Falk proved to us rabid fans week in and week out that all one needed to solve the most complicated crimes was an old Peuguot, a dirty raincoat and half a cigar. And one more question. Worked every time.

The story so far was that Mrs. Rose, wife of Dr. Rose, wasn’t feeling well, had been asleep in the master bedroom upstairs when the fire started, was overcome by smoke inhalation and succumbed before first responders arrived and put out the blaze. A tragedy, pure and simple, how could it be anything else? Indeed.

According to my fave friend and detective buddy, the doctor was in his office when they called him to tell him about the fire. No red flags there. I even recognized the address, I had been in that neighborhood before, pretty swanky too if I remember, the kind of place that doesn’t have lawnmowers in the garage, they show up with large trailers full of grass grooming goodies and several helpers once a week, so the place looks nice for parties. I asked my friend if the doctor and his wife had any children at home and he said that they lived alone, except for a cat. Sounds legit. I told him to meet for some coffee at a local caffeinery that we liked and we could talk some more, he agreed.

One does not simply dive headfirst into convo when at a coffeeshop. One must respect the brew, to become one with the vibe of the place, the ‘roma. We were halfway through our first DV before we dared to speak(OK, you waited, good for you, Double Venti, there, feel better?)

‘Something is not right here. It gives me a funny feeling, you know?’ he started.

I did know, cut and dried was the fave expression. I didn’t like it either. ‘So who reported the fire?”

‘Gardeners across the street were finishing up when they were loading up the trailer, called it in. What are your thoughts?’

‘Nothing yet, first responders have anything to add?’

‘Nothing to hang my hat on, they pulled up, door was locked, cat was out front, you know the rest.’

Hmmm, I hmmmed. ‘Got any pictures?’, I asked. He did. He was enjoying this, I could tell.

Looking through the collection of photos on his phone the scene was pretty straight forward. The smoke blackened master bedroom windows were directly above the front door which was flanked on both sides by immaculately trimmed japanese holly. Inside, the scene in the bedroom was less distinct. What had been very thick, plush carpetting was burned down to the flooring in places, various bric-a-brac and assorted accoutrements were strewn about, ostensibly while removing the remains of Mrs. Dr. Rose, thank you whoever thought to leave that one out of the pile. One interesting thing about the master bedroom, it had it’s own fireplace. Working too, from the tongs and such littering the floor.

‘Can you get me an inventory of everything that was found in the floor?’ I asked.

‘Sure. You think there is something to that feeling I am having?’

Thinking back to the interruption earlier that day, ‘Yes, I do. And it will cost you dessert.’

After he stood up and took a step towards the exit I enquired, ‘Ask the good doctor if his wife was on any kind of medication, will you?’

After running a few errands I drove down to the station to meet up with my fave detective and see if I could get a ride to check out the scene with him. Upon walking up to the front of the house I noticed that the blackening of the window directly over the door was darker than the other side, that had not shown up in the photos, curiouser and curiouser. While my friend busied himself opening the front door and removing some of the police tape around it I noticed something else. I was kneeling down next to one of the holly bushes when he admonished me,’Whatever you are are about to touch, don’t! What are you about to touch, anyway?’

‘Looks like a cat toy. With some sort of thread or string tangled up in it, stuck in the holly bush here.’

‘Let me see that.’ He jostled me out of the way and began snapping pictures with his phone.

We went upstairs and looked at the mess that was once the master bedroom, comparing phone photos of the scene with the actual locations. At one point I asked,’Did you get that inventory?’

Yep. Nothing much there, fireplace tongs, brush, poker, oh and the deceased’s cell phone. Almost missed it too, it was melted into the carpet next to the bed.’

‘Let me guess. Between the bed and the fireplace?’

‘Yes.’ He looked at me kind of stragely, ‘Give!!’ he demanded.

‘Gonna cost you,’ I reminded him. Reluctantly, he shook his head.

OK. Here is what happened, but you will never be able to prove it. The cat did it. Earlier in the day, the good doctor came home to look in on the ailing wife, and make sure she had enough of something to keep her still when the fire started. Removing the back of the phone’s plastic case, he placed it on the floor next to some handy, flammable bedding. Next he arranged the fireplace poker so that it would fall onto the unprotected back of the phone, he tied a thread to the top of it and ran it out of the slightly open window and next to the holly bush by the front door. Then he tied a cat toy, the one I saw earlier, to the end of the string and put the cat outside to complete his cunning plan.’

‘You’ve lost me,’ he admitted.

‘By the numbers, then: 1. Wife is asleep in bed. 2. Cat plays with cat toy, pulling on string. 3. String pulls fireplace poker down onto cell phone. 4. Pointy part of fireplace poker pierces lithium battery in cell phone. 5. This is where it gets all Mr. Wizard-ey, when lithium battery guts are exposed to air they burst into flames..’ He stopped me there.

As he rushed out of the house, I reminded him, ‘Lou Bears, tonight, blackberry thingy, 8 o’clock!’

‘Where did that even come from?’ he wondered aloud.

‘Rube Goldberg’, I answered.

‘What?’

‘Doctors don’t always start out to be doctors. I’ll bet the esteemed Dr. Rose began college as an engineering student.’ I injected. You might just ask him that as you are walking out the door.’

‘You think?’

‘Yep,’ I said. ‘Works every time.’

Day 8- Rest And Reflection

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It has been a week, one whole week. We have started new habits. Weighing ourselves every morning and writing down the number in a notebook. Writing down what we eat, everything that we eat. Now it’s time to find out why we do that.

As I said, the weight number is pretty much useless except in an empirical sense. We track our weight simply to be aware of it, writing it down makes us accountable to do it every day.

We log all of our food intake for a different reason. Eating healthy is a good habit and most all good habits are learned behavior. Food logging lets us step back and look at patterns in our diet, things that could change as well as the things that we are doing right.

If you have been following the little workouts that I post on the bottom of the blog each day you could be feeling better and maybe even sleeping better than when you started. I assume that anyone that is doing this has no equipment what so ever and I program the workout just that way. From this week forward, small investments in equipment will pay huge dividends. I am not nor will I in the future sell anything at all. I will recommend certain items, only those items that will bring great results with a very small investment. My first such recommendation is getting a jump rope.

Screen Shot 2015-07-20 at 7.12.04 PM

There it is, $6 with tax. That is your workout today, go get a jumprope. It is the last you will ever see of that six dollars too because if you stay with me we are going to wear that sucker out. I have said this before and I will say it again, “I am no expert!” But I know a heck of a lot of them. I would like to introduce you to Buddy Lee, the Micheal Jordan of the jumprope…

Just because there is no workout today does not mean there will be no need to write in your notebook today. As an exercise, make a list of each food item that you ate last week, you don’t have to duplicate anything, just note the unique items. Now make a new folder on your desktop and name it “Food”. Go to this website, I like this one because they make you a label…

http://www.calorieking.com/

Type in the name of the food from your list and click a quantity that would make it easiest to figure out the calories that you consumed, ounce, each, whatever. When you click the quantity it makes you a label that has all of the nutrition info for that particular food. Take a screenshot of each label, rename it with the name of the food and save it to your folder. This will save a bunch of typing later.

You now have a fitness notebook that you are recording your daily weight, food and workouts in. If you have been thorough you are on track to build on some really good habits. Also this week, start writing down the calories in your food each day just as I have been doing here. This is your new habit that you are starting this week. And you have a brand new jump rope.

Breakfast
3 eggs(240 cal.)
2 oz. Queso Fresca(160 cal.)
5 Corn tortillas(250 cal.)
2 tsp. coconut oil(80 cal.)
16 oz. 2% milk(244 cal.)
total=924 cal.

This is what these screenshots can look like, just name them so you can find them and put them all in a folder so you have them when you need them.

1 extra large egg:

Screen Shot 2015-07-21 at 7.51.42 AM

Lunch Salad
6 oz. Imitation crab(220 cal.)
4 oz. spinach leaves(28 cal.)
1/2 medium onion(32 cal.)
4 Tbs. Thousand island(180 cal.)
total= 460 cal.

Stuffed peppers
2 Anaheim peppers, seeded(30 cal.)
3 oz. imitation crab(110 cal.)
1/2 cup cottage cheese(120 cal.)
1/2 onion, diced(32 cal.)
1 oz. sunflower kernels(165 cal.)
total= 457 cal.)

Today is my rest day as well, I am feeling the squats in my inner thighs, I may modify my idea of squatting 3 times a week, we’ll see.  Please send me questions if you have any, I will do my best to get you the best answers that I can.

Day 3- A New Body The Hard Way, Change One Thing

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At this point, diet is so much more important than exercise a few small changes can show gains or in our case losses almost immediately. The weight that we record in the top right corner of each day’s journal is a reminder only, results will show up in the long-term changes we make to how we approach eating. We will begin to feel healthier long before any visual signs appear.

Breakfast was one of my worst diet meals. You name something that you shouldn’t eat and I would have a ton of it before 8 a.m.. Slowly I am changing that, I have eliminated processed foods and make everything myself. Here is an example:

Scrambled eggs w/ jalapeños on corn tortillas:
6 white corn tortillas(300 cal.)
1 large jalapeño, seeded and deveined(8 cal.)
4 eggs(308 cal.)
1 Tbs. Coconut oil(120 cal.)

Seed and devein a large jalapeño, dice it and cook on medium heat with 1 tsp. of coconut oil. When the pepper pieces start to brown, add 4 eggs and scramble. When eggs are done to your taste, put on plate and set aside. Wipe out pan, add 2 tsp. of coconut oil and heat both sides of each tortilla one at a time.

I use coconut oil almost exclusively, it’s still fat, but it’s good fat. It looks like crisco when cool but turns to liquid at around 76 degrees F. Good quality coconut oil, like LouAnn, is around $7 a jar, I use a lot of it but it still takes several months to run out.

As you can see, better breakfast requires some planning. Fresh vegetables are not expensive but you do have to eat them soon after purchase. Eggs look like they last forever but they do not, still a dozen can be gone through in a week without really trying. 736 calories for breakfast, not bad for a start. Replace jalapeños with any combination of veggies that you want, give your breakfast wings!

4 oz. Spinach, fresh(28 cal.)
2 oz. sunflower seeds, chopped(330 cal.)
4 Tsb. Italian dressing (160 cal.)

I use chopped spinach in my salads, it has more character than the conventional lettuces/lettuci? and it isn’t bitter like kale, the super food. Finely chopped sunflower seeds add good fats and they add a bit of fun to the salad. If I am using Italian dressing then a sprinkle or three of parmesan cheese, with ranch dressing sliced avocado(more good fat) is wonderful. I worked in food service for years and made gallons of guacamole and never even tried avocados by themselves, they are now one of my favorite foods to eat and experiment with.

2 lb. chicken breast, cubed (992 cal.)
4 Jalapeños, seeded and julienned (32 cal.)
1 med. onion, sliced (48 cal.))
2 cups Minute rice (340 cal.)
1 Tsp. coconut oil (80 cal.)
4 tsp. soy sauce (30 cal.)
2 Tbs. sriracha pepper sauce (40 cal.)
3 Tbs. sweet chili sauce(105 cal.)

I don’t have a name for this, I just threw it together one day and it was good and I kept it around. I use brown rice if I have any but any rice will do. When you have the rice and water on to boil add a couple of drops of sesame oil, it adds a beautiful aroma to the rice. Heat the oil in a frying pan on medium heat, prep and add the jalapeños and then the onion. Move them occasionally so that they soften evenly. Dice up the chicken and add it to pan. Season with soy sauce, sriracha and sweet chili sauce. Stir frequently to make sure that chicken sears on all sides. When you can’t see any raw spots on the chicken reduce heat and let simmer about a half an hour. If you do brown rice and start it first, the chicken will be done when the rice is, about an hour total. As written, this recipe makes 4 servings at about 417 calories each.

Take a walk today, get a good look at the outside world and then write it down. Now that you are warmed up, try this. Stand with your feet shoulder-width apart, arms straight ahead, palms facing the floor. Focus on spot on the floor about ten feet in front of you, push your butt out and squat down until your thighs are parallel with the floor, stand up and repeat until you have done ten total. These are called air squats, now do this two more times with a short pause between sets of ten. If you are a stranger to exercise you won’t feel anything right now, you will probably feel it tomorrow. That feeling is your muscles adapting to new stress, get used to it, it’s your new best friend.