How fast the last ten weeks of my caravan trip and the 12WBH program I've been part of has flown.
I am currently in Maleny, Qld, in the Blackall Mountain range.
My fitness training is always adapted to where I am and what natural features the area offers me to exercise. My food choice is influenced by my knowledge of nutrition and what is available and affordable in the area I am currently travelling through. Ive been in beef raising area, so beef is on the menu tonight, with a caravan travel, staple, barley.
Barley and Beef Broth
Tonight's dinner is cooking for me as I drive in the thermocooker.
It is Barley & Beef Broth. This is magnificent if made with the Osso Bucco cut of the beef. Osso Bucco is a cut of meat through the hind shank. (Shin bone.) It adds the goodness of the bone minerals and flavour, and the tender, flavorsome cut of good braising meat to the broth.
My mum made this, but she substituted any leftover minced roast dinner meat (often lamb) for the fresh beef.
1 dessertspoon of extra virgin olive oil. (In my mum’s day they used beef dripping and thought oil was to keep machinery running smoothly.)
1 medium chopped onion
1 medium diced onion
1 chopped celery stalk
1 chopped medium turnip or swede. If cooking double servers, use both.
200g lean diced steak or mince steak-or as my mum did, the left over, rare meat off the bone from last night’s roast dinner
1 clove garlic crushed
1 tablespoons dry sherry or Worcestershire sauce
1/4 Cup pearl barley
3 Cups home-made bone and vegetable stock. You can make this easily from fresh vegetable and bone scraps from leftovers and freeze ready to use when needed—why buy processed stock liquid stock?
2 sprigs of fresh chopped parsley—so easy to have growing in the garden year-round.
Add a teaspoon (half the oil) of oil to the pan and heat. Brown the onion, then add the
remaining oil (a teaspoon full) to the pan and brown the meat. Add the vegetables, cook over a low heat (simmering) stirring occasionally, adding more water if require until the meat and barley are tender.
I cook this in a pan on the stove-top, or in an electric fry pan for two hours, or in a slow cooker or the thermal cooker for six hours. When I travel in the caravan without connection to electricity, I start the dinner over the gas stove in the morning, and then allow it to cook by thermal retained heat in either of my two thermal cookers as I drive. Wonderful to set up camp at night, open the thermal cooker and have pour dinner waiting-ready cooked and heated.
I always triple the quantity, serving the same meal two nights in a row (It is even more delicious the second night) and I freeze one lot for future use.
My mother, who studied cooking, at Jessie McPherson School of Domestic Science, always minced the meat for this dish. I chop it. You can also fine shred the meat after cooking.
Add freshly chopped parsley prior to serving.
My diet is my own choice, not exactly to the 12wbt program
This is a typical day's menu when I was sixty-five. I maintained my weight on this style of eating plan and activity level.
Low fat, unsweetened, live culture, natural yogurt
1 x pear
8 locally grown, organic, macadamia nuts
250 mls skim milk in beverages during the day
2x Burgen Lin Soy bread
Salmon salad filling
Morning coffee, afternoon cups of tea, lime or lemon juice in water, water, 100 to 150 mls Merlot.
Snack – I will skip as I have chosen to have a glass of wine with my evening meal.
Stir fry chicken and vegetables
onions, carrots, cabbage, celery, capsicum, green beans and broccoli
left over chicken breast
2 teaspoons of EVOO , 1 teaspoon low sodium soy sauce, 2 teaspoons no MSG oyster sauce
Eat when hungry, stop when satisfied. Make sure life satisfies me so I do not even think about emotional eating. (That’s part of my plan, not the 12wbt programs).
Suppliments:- Blackmores, Calcium plus
Below is was workout I did when wrote this piece age sixty-five.
2 x laps = 1 kilometer jog around the Malany largest oval
Outing to Maleny, try on jeans in Endeavour labels recycle store
Final Blast 1km sprint
Abdominal Exercises and Stretches.
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