New Recipe #4 – Marinated Salmon

I kind of got off track of trying out new recipes. This is for many reasons. Back when I was still making new things for one of my 2014 goals to try one new recipe each week, I wasn’t getting them posted (maybe I will some day). Then, I realized that sometimes I was choosing less than healthy recipes. Then, there’s the calorie tracking issue. Recipes with many ingredients can be tricky to add up all those individual calories. It depends how accurate you want the count to be. (I’m learning to relax my expectations and settle for a ballpark calorie count.) Then, I felt I was encouraging my love of food. I do so much better at weight loss with simpler foods than fancy recipes.

I’ve made this salmon recipe twice in two weeks. I’m not a huge fan of salmon, so I’m always looking for good ways to prepare it. This is definitely good! As usual I modified the preparation for what I had on hand and to my taste. The first time, I didn’t have any dry mustard on hand (gasp!) or any rice vinegar. I really dislike black pepper, but if you like it, I think it would go really well in this recipe. I don’t mind a little kick so I added a bit of cayenne. I find a little can add a lot of depth to flavors even if you only use a small amount so it’s not even spicy. I always add some lime juice to fish just before I cook to keep it from tasting fishy. Sorry for all the edits, but I like you to see the original recipe and also the way I prepared it.

Marinated Salmon


1/4 cup soy sauce (I prefer tamari, but I was out of it)
1/4 cup rice wine white vinegar
2 1 tablespoons white sugar (I prefer not so sweet, 1 T was plenty sweet for me)
1 tablespoon vegetable olive oil
1 teaspoon mustard powder or prepared mustard
1 teaspoon ground ginger
1 teaspoon ground black pepper
cayenne to taste
2 pounds salmon fillets


In a medium bowl, combine the soy sauce, vinegar, sugar, oil, mustard powder, ginger and ground black pepper cayenne.
Place the salmon in a shallow, nonporous dish and pour the marinade over the salmon. Cover and marinate in the refrigerator for at least 1 hour, turning occasionally.

(Before cooking, add some lemon or lime juice to the fish and let it sit for a few minutes.)

Preheat an outdoor grill for medium high heat and lightly oil grate. (I pan-fried my fish in a small amount of olive oil. No doubt it would be great on the grill, I was just being lazy.)

Grill the fish for about 3 to 4 minutes per side, or to desired doneness.


Weekend Update

I hope Saturday Night Live doesn’t have a copyright on my title. I can’t help but think of SNL with the term “weekend update”! Anyways…

I managed to get through the weekend without gaining any weight! Yay me! I beat the odds, broke the pattern (once!) I weigh the same today (Monday) as I did Friday. But it was not easy. The whole weekend was a struggle.


Challenge 1. Friday fish fry at a restaurant. Four of us. Three ordered beer battered fish with a potato (one was sweet potato fries, one was potato pancake, one was steak fries). I ordered broiled fish with a salad. While those three talked about how delicious their fish was and how they had some new seasoning sprinkled on the fries, I noticed how fishy mine tasted and how boring the salad was. My fish really did taste fishy and needed lots of lemon squeezed on it. The salad was not really boring, it was delicious. It’s just that I eat so much salad.

I don’t really know how to survive a situation like that without feeling deprived. It would have helped if my meal had tasted better. I know I’m supposed to remember that I’m doing this to get healthy and none of those three seemed to have their health in mind, per our discussions. And two of them are much more overweight than I am. Actually, that really helps me now to think about my goals and there is really only one way to achieve them. That is to eat healthy and exercise. It does seem a bit ridiculous to feel sorry for myself that I can’t live an unhealthy lifestyle. What? No no no. But I do feel sorry for those other two that do not have their health in mind. I can’t make those decisions for them, but I can express my concern and live my life as an example.

Challenge 2. I’m not going to go into a long rant about my Darling’s eating habits. But I will say it is so difficult for me. It was difficult the entire weekend, but here’s an example. When I was hungry on Saturday afternoon, trying to hang in there until dinner, out came a snack of nuts and pretzel nuggets at close proximity to me. Curry pretzels nuggets. I could hear the wonderful crunch and smell the delicious curry. I about lost it, almost ate some. My solution was to get myself a different snack of minimal calories and to move far away. Fortunately I had picked up some new things at a local specialty store to try. I chose this:

14g pumpkin seeds + 10g raisins = 94 calories

14g pumpkin seeds + 10g raisins = 94 calories

The pumpkin seeds were delicious and crunchy. Even though it was only half a serving size, it took a long time to crunch through the whole bunch and it was very satisfying. The raisins added a touch of sweetness and had a good flavor too. Two thumbs up.


I thought my calorie count for the weekend days was kind of high so I’m surprised I didn’t gain any weight. Phew. I did track all food eaten, which I tend to slack on for the weekends (not good). I’m not so pleased with my attitude though. There’s plenty more to work on. I’m glad next weekend is five days away.

Have a great week all!

Entering into Known Territory

Entering into Known Territory

The weekend is upon us. As usual for Friday I weighed in at an all time low this morning. Now that I have taken the time to delve into my issue with gaining back the weight and then some on Monday, I can’t claim ignorance any more. I know this happens. Now, if it happens again, shame on me! Not to beat myself up, because I’m not perfect (?!?) and it most likely will happen again. But I don’t want it to happen. I want to continue losing to a healthy weight and getting strong.

As of right now, my only plans this weekend are to eat out with friends tonight. I know the restaurant we are going to and I know I can order broiled cod and a salad. As long as I don’t smother that cod in the melted butter sitting next to it. And as long as I don’t drown the salad in the dressing.

Yesterday I ran/walked 3 miles on the treadmill. I upped my speed to see how it would go since I run at a very slow speed. I’ve been trying to push myself harder as I’m beginning to think the mental aspect of running is very powerful. I’ve been thinking all along that I’m just not a runner in a physical sense. But now that I’m in a little better shape, I want to explore this whole mental aspect to see where it leads. Am I holding myself back mentally? I’m trying to identify the thoughts I have that might be holding me back. The higher speed went well except needing to walk often to catch my breath. See that word “need”? That’s the mental side- do I really need to slow and walk? Something I thought about as I ran. I also developed quite a pain in my upper thigh/hip at the higher speed. Normally this would be an automatic “slow down and walk” for me. But I tried to really think about it. When I did walk, I only did so for a short time and kept trying the higher speed again and again. I was wondering why I was having that pain and what I could do differently.

Dinner last night was baked chicken breast tenderloins dusted with a mix of almond flour, parmesan cheese and italian seasoning. With steamed broccoli. Delicious.


This morning I spent some time listening to music on YouTube. What a lovely way to start into the weekend. YouTube is always fun because one click leads to another and leads to another. I think I will continue listening to some music throughout the day. Maybe some Pandora. Here’s one video I watched. I like this song, loved the voice and thought there was some pretty good eye candy too.