I can’t recall a time my family actually finished a bag of fresh grapes. I buy them with the best of intentions and am usually delighted with their jewel tones and bright flavor. Somehow I forget to eat them myself or offer them as a snack, and invariably I will fish the crinkled remainder out of the fridge a fortnight later. This weekend I found a way to ensure that this bounty will actually get eaten eventually: wash, pluck, freeze, and then blend them into a sorbet.
Technically, this is not a sorbet, but instead a frozen fruit puree. It has just two ingredients, frozen seedless grapes and a small amount of water. To freeze the grapes, just rinse and pat them dry. Next pluck each grape off the stem and place in a freezer bag. Freeze for a day, thaw in the microwave for thirty seconds (frozen solid grapes don’t blend well at all, btw), and whip in a blender with a tablespoon of cold water until smooth.
This treat is ready to eat straight from the blender. It is tart, sweet, and refreshing. In this frozen form, all of the complexity of the grape’s flavor is apparent and can be savored slowly. It costs about 50 cents a serving.
Makes 2 servings
2 cups frozen seedless grapes
1 T water
Thaw grapes for 30 seconds in microwave or for 15 minutes at room temperature. Put grapes and water in blender or food processor and pulse until smooth.
When I am trying to lose weight, as opposed to maintaining my weight, there are three snacks I try to eat every day. All three have good nutrients and help me control my appetite:
- An ounce of nuts
- An ounce of cheese
- A serving of whole grain crackers
Typically I choose six Triscuit crackers, twenty-three almonds and a slice of cheese. I usually stagger them though my work day, but I sometimes eat two of them at once. These snacks are in addition to usual meals.
I think that these snacks help me because the three together have a good amount of fat, protein and fiber. I do not avoid high fat foods in moderation. If I do, I have a much harder time controlling my appetite. My health “numbers” have been good as well. I have had the opportunity for cholesterol screening and the like on a yearly basis. My total cholesterol has ranged from 135-166, and my triglycerides have been >50.
Recently I wrote about my success in keeping off 115 pounds for three years. Looking back, I’ve held that weight at bay for nearly four years. In the interest of full disclosure, I will reveal that I haven’t been absolutely successful in this battle. Who has been? I actually lost 135 pounds originally, and I have reached a turning point where I know I must be positive or I will eventually gain back more weight. Now is the time to refocus my efforts and to get back closer to my goal. If I had consistently followed the tips I outlined in the above link, I believe that I would not have slowly gained back twenty pounds over this time. My weak link is being honest with myself about how much I eat. This kind of self deception can grow slowly, where I start eyeballing servings to create larger portions and so on. This week I am trying to “get real” about what I eat and more accurately record my intake in my food diary. I don’t watch what I eat on holidays, and back when I was losing weight, that meant actual holidays. I have created a few too many extra food holidays during my weight maintenance.
I don’t have nearly as much struggle with exercise. I think this is because it is easier to record activity honestly, especially with my use of a Fitbit.I’ve also made exercise convenient by putting a TV in front of my elliptical machine. I can slowly binge watch series on Netflix and the like while getting in a work out. While I was saving up for an elliptical, I wore out an exercise bike in front of the TV.
One motivation I had in maintaining a 100+lb weight loss was the fear that I didn’t have it in me to do that again. That concern has served it purpose, and I think I do have the strength to lose those twenty pounds again. Even if I do not succeed in that venture, I still have maintained a 115 pound weight loss.
I have a few recipes for inexpensive, diet-friendly dishes. Back when I was broke (not so many years ago), I made a goal of seeing how little money I could spend on cooking and still create something nutritious. This soup was part of that quest. The butter can be omitted, but I think adding a little fat helps with flavor and nutrient absorption. Of course, this recipe can be varied. I’ve found that mushrooms and a 1/2 cup of cooked barley are nice additions.
- 8 cups chicken broth (boullion may be used)
- 1 lb carrots, sliced
- 1 bunch celery, sliced (include the leaves if you love celery)
- 1 small onion, chopped
- 1 lb dried kidney beans, cooked
- 1 bay leaf (optional, really enhances the flavor of the soup)
- 1 6 oz can tomato paste
- 1 T butter
Melt the butter in a dutch oven and cook the onion over medium heat for five minutes. Next add the celery and carrots and cook for fifteen minutes more. Adding the remaining ingredients and simmer until the vegetables are tender. Remove bay leaf before serving.
I plugged this recipe into a recipe calorie calculator at caloriecount.com and these were the results if the recipe were divided into 12 servings:
I have maintained a 115 pound weight loss for four years. I would like to share my strategies for two reasons: to help others would like to achieve similar results and to renew my goal of keeping my excess weight off. The hardest part of sustaining weight loss is determining how much focus needs to be devoted to that effort. I admit that I have not found an easy formula for setting this priority, but I know that it needs attention every day. I have learned that I was overweight because I have little sense of proportion regarding food and physical activity. For example, if I do not make a list of what I’ve eaten, I will just keep on eating. Likewise, I won’t move enough without a record of the exercise I’ve done.
Based on my experiences, I think there are many ideas in circulation about weight loss that are discouraging. The darkest one is the notion that it should be done quickly. It is better to think of weight loss like paying off a long term beneficial debt, such as a mortgage or student loan.
My journey also leads me to doubt common ideas about how restrictive a diet needs to be. I think the intensity and duration of exercise suggested is probably inflated, too. I have rarely eaten less than 1500 calories a day. Actually I average eating 2000 calories and walking 12,000 steps a day. While I was losing weight, those numbers were closer to 1800 and 15,000. I also gradually worked up to those numbers needed for me to lose weight.
Here is a list of what has helped me manage my weight:
- Keep a Food Diary and Count Calories – Calorie information is widely available online and on food packages. After a while you will gain a good sense of estimating calories.
- Use a Pedometer – At first just use it to get a baseline of your physical activity then gradually increase your steps to 10,000+ a day. You may be pleasantly surprised at how many daily steps you can sustain. Then try some more intense exercise like an elliptical workout or strength training. This last part isn’t absolutely essential, but you may find it feels so good that it helps you stay dedicated to watching your weight.
- Limit Restaurant Meals – I try to limit take out meals to once a week. I aim to spend the majority of my food dollars at grocery stores. It is easier to stretch your money and calorie budget by making your own meals. The portions of ready made meals at the grocery store are usually smaller than at a restaurant, too.
- Short Term Failures are Inevitable – I think it is impossible to eat right all the time. I have had many bad days with food. I have repeatedly gained and lost the same ten pounds. I try not to see these setbacks as signs of doom. I used to do that and yo-yo dieted my way to 260 pounds as a result. Keep trying, even if you have a bad day, a bad week, or a terrible month.