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        <title>Scarlett Pumpernickel</title>
        <link>http://www.scarlettpumpernickel.com/</link>
        <description>God, Family, Country, and other things</description>
        <language>en</language>
        <copyright>Copyright 2008</copyright>
        <lastBuildDate>Thu, 26 Jun 2008 18:05:22 -0500</lastBuildDate>
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            <title>No biscuits tonight.</title>
            <description><![CDATA[I feel like such an idiot! It was one of those days... out walking in the hot sun, tired, achy, a nagging allergy cough. I needed comfort food, without a big fuss.<br /><br />One of my "go to" meals is eggs. Quick, easy, and lots of ways to do them up. I had bacon, lots of cheese... omelets. But, what I really needed was... biscuits. Homemade biscuits. Warm, melted butter, with a drizzle of honey over top.<br /><br />I've made them countless times. No big deal. This time was different. They didn't rise, didn't brown. They smelled the same, but something was wrong. I cooked them a little longer - they darkened but were like hockey pucks. It was the same recipe I always use. I thought.<br /><br />I just looked at the baking powder, to see if maybe it was too old. And saw... it wasn't baking powder. It was corn starch. Darn.<br />]]></description>
            <link>http://www.scarlettpumpernickel.com/2008/06/no-biscuits-tonight.html</link>
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            <pubDate>Thu, 26 Jun 2008 18:05:22 -0500</pubDate>
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            <title>Supplementary photo site</title>
            <description><![CDATA[I've been trying (desperately) to get more organized, especially with my cooking/craft things. It's going slowly... at times very slowly. When we first pulled our things out of storage, almost every room was boxes and bags, floor to ceiling. Some had been in storage almost 5 years, and the boxes were on the verge of disintegration. Needless to say, trying to function on a daily basis was not easy.<br /><br />Well, we're finally making real progress. Still lots of disorganization, but there *is* a light at the end of the tunnel. One thing I've been trying to get a better handle on is my cross-stitching. It's something I truly enjoy, but with all the moving the last few years, my supplies, stash, and WIPs were a mess. <br /><br />I did get most of my stash and WIPs together, and am in the process of putting together some photo albums. I think for now, instead of setting the albums up here, it will be easier to put them on a photo site. I chose Multiply.com, I like the interface.<br /><br />Going through my things, I found finished projects that were folded and stuffed in bags (they didn't start out "stuffed" but they did end up that way.) They need washing and pressing, but for now, I just put them up. The same for some of the WIPs - they need some TLC to look their best again. But for now, I just wanted to get them up on the site to set up a baseline of what I have. <br /><br />The pix aren't the best either. I picked up a 5 megapixel camera a few months ago, but it's a basic cheapie. Not bad, but I have to figure out the best settings for sharp, clear pix. That and a decent tripod. And decent lighting.<br /><br />Making progress. Slow, but progress.<br /><br /><a href="http://needleme.multiply.com">http://needleme.multiply.com</a><br />]]></description>
            <link>http://www.scarlettpumpernickel.com/2008/06/supplementary-photo-site.html</link>
            <guid>http://www.scarlettpumpernickel.com/2008/06/supplementary-photo-site.html</guid>
            
            
            <pubDate>Sun, 22 Jun 2008 22:58:00 -0500</pubDate>
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            <title>Reusable Sandwich Wrap</title>
            <description><![CDATA[<br /><a href="http://thesmallobject.com/stenopad/wordpress/?p=1263">The Small Object Steno Pad » Reusable Sandwich Wrap</a><br /><br /><blockquote><span class="mt-enclosure mt-enclosure-image" style="display: inline;"><img alt="1 the wrap.jpg" src="http://www.scarlettpumpernickel.com/images/1%20the%20wrap.jpg" class="mt-image-none" style="" height="227" width="340" /></span></blockquote><br /><a href="http://thesmallobject.com/">The Small Object</a> has a tutorial for making reusable sandwich wraps that's absolutely ingenious. It's not just earth-friendly, which is reason enough to make these up. But I see this being a good way to get kids to *want* to bring healthy lunches. You could make smaller ones suitable for a hard-boiled egg or two, or larger ones to accommodate hoagies. <br /><br />Size wasn't specified, but I think double the size of the food would suit. You can play around with a tissue pattern to get the size you want.<br />]]></description>
            <link>http://www.scarlettpumpernickel.com/2008/05/reusable-sandwich-wrap.html</link>
            <guid>http://www.scarlettpumpernickel.com/2008/05/reusable-sandwich-wrap.html</guid>
            
            
            <pubDate>Sat, 10 May 2008 17:29:40 -0500</pubDate>
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            <title>Diet Menu for 4/15 - 4/21</title>
            <description><![CDATA[Well, it happened again. I got majorly sidetracked from posting, what
with Easter, work, and a few other issues rearing their heads. I still
have to post the Phase One menus, but first I have to dig them out of
their hiding place(s). In the meantime, I'll forge ahead with what
menus I'm working with. I'll post for the week, with intermittent
notes/recipes that may or may not be of help. I originally (a few years
ago) started with Atkins, but ended up with a modified version, that is
close to South Beach. Now, I'm starting with South Beach, but I'm
stating up front that I plan on veering off from time to time, but will
still make adjustments to reduce fat/sugar/processed junk content.
South Beach says potatoes are verboten. Sorry, I'm too Irish to agree
to that completely. Ain't happening. But, I will try to lessen the
damage where possible. Can't promise more than that.<br /><br />Now, the menu I'm currently working on. I'll post the notes later.<br /><br /><span style="font-weight: bold;">Sunday 4/15:</span><br />Spaghetti with turkey sausage<br /><br /><span style="font-weight: bold;">Monday 4/16:</span><br />Tacos<br /><br style="font-weight: bold;" /><span style="font-weight: bold;">Tuesday 4/17:</span><br />Buffalo Drumsticks, macaroni salad, celery sticks w/ranch dressing<br /><br /><span style="font-weight: bold;">Wednesday 4/18:</span><br />Chili<br /><br style="font-weight: bold;" /><span style="font-weight: bold;">Thursday 4/19:</span><br />Pork roast, sweet potato fries, green beans<br /><br /><span style="font-weight: bold;">Friday 4/20:</span><br />Baked fish, potato salad, mixed vegetables<br /><br style="font-weight: bold;" /><span style="font-weight: bold;">Saturday 4/21:</span><br />Kielbasa, macaroni and cheese, broccoli<br /><br />I know, it doesn't look like diet food. But, there are changes you can make to make this faster, and much healthier.<br /><br />As for breakfasts and lunches, I don't go for fancy. <br /><br /><span style="font-weight: bold;">Breakfasts:</span><br />Eggs
and turkey bacon. Oatmeal (regular, not quick, and NOT instant). Whole
grain cold cereals with low-fat milk. Fruit. Coffee or tea.<br /><br /><span style="font-weight: bold;">Lunches:</span><br />Salads. Half a sandwich (whole grain bread). Soup. Fruit. Diet soft drink or water. Coffee. Leftovers if they're diet-friendly.<br /><br /><span style="font-weight: bold;">Snacks:</span><br />Fruit. Cheese sticks. Almonds. Hard-boiled egg.<br /><br />Individual notes to follow; recipes where needed. Lame excuses liberally sprinkled throughout. ]]></description>
            <link>http://www.scarlettpumpernickel.com/2007/04/diet-menu-for-415-421.html</link>
            <guid>http://www.scarlettpumpernickel.com/2007/04/diet-menu-for-415-421.html</guid>
            
            
            <pubDate>Mon, 30 Apr 2007 22:20:13 -0500</pubDate>
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            <title>Monday - Tacos</title>
            <description><![CDATA[Since you (hopefully) did some of the prep work last night, when you
get home, you just have to heat up the meat filling in the microwave
and set out the various toppings. When the meat is hot, warm the tacos
or pitas in the microwave for a minute, and dinner's ready. You can
open a bag of salad if you have one, but with the veggies in the tacos,
you can probably slide without it tonight.<br /><br />After dinner, and
you've had a chance to relax and get your wind, you can do a bit of
prep for tomorrow's dinner - buffalo drumsticks, macaroni salad and
celery sticks. Nothing major. Make sure the chicken is defrosted, if
not, put it in the fridge to defrost. Boil 8 oz of macaroni (half a
package, roughly). and cut up some celery. <br /><br />Cutting up the
celery doesn't have to be a big deal. Just take it out of the bag, and
with a sharp knife, cut off the top of the entire stalk. Then cut off
about 3 or 4 inches down, through the whole stalk. If that's not
enough, cut again. Separate the decent stalks from the leaves and
yellow innards, wash and store in the fridge.<br /><br />For the macaroni
salad...&nbsp; whisk together some Miracle Whip type dressing - about a half
cup, a few tablespoons of cider vinegar, and about a half teaspoon of
celery seed (unless you're up to chopping a bit of celery). You can add
a spoon or two of pickle relish and maybe a squirt of mustard. Chill. ]]></description>
            <link>http://www.scarlettpumpernickel.com/2007/04/monday-tacos.html</link>
            <guid>http://www.scarlettpumpernickel.com/2007/04/monday-tacos.html</guid>
            
            
            <pubDate>Sun, 22 Apr 2007 20:25:59 -0500</pubDate>
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            <title>Spaghetti for Sunday 4/15</title>
            <description><![CDATA[There's a saying in the military about The Seven P's... Proper Prior
Planning Prevents Piss Poor Performance. I find that often it's not the
actual cooking that's the problem, it's knowing <span style="font-style: italic;">what </span>to
cook, and having things there and ready. So, I'll give some tips for
the current meal, and ideas for prep work to make things easier for the
next day's dinner. It's a lot easier to chop some onions, and brown off
some ground beef after dinner, when things aren't so rushed. You can do
it when the kids are doing homework, or when the little ones are in bed.<br /><br />Dinner
for this day is Spaghetti with Sausage. If you're on Phase One, and all
pasta is out, spaghetti squash is a workable alternative. If you've
never cooked spaghetti squash, <a href="http://homecooking.about.com/od/vegetablerecipes/ss/spagsquashsbs.htm">this site</a> has some good instructions with photos. <br /><br />Otherwise,
whole wheat pasta or Barilla Plus is a good choice. As long as you keep
the portions reasonable, you can diet and still have pasta using the
whole wheat kind. The added protein makes it lower on the glycemic
index, so you metabolize it more slowly. <br /><br />While the pasta is
simmering, cook off the meat. We use turkey sausage. After cooking it
in a skillet, remove to a plate (for cutting up in chunks - makes it go
further) and deglaze the pan with the sauce.<br /><br />Choose a sauce that
doesn't have added sugar, and watch the salt content. Some are not too
bad. Turn the burner off first - tomato sauce really splatters.
Whenever possible, I deglaze the pan I cook meat in. It adds a lot of
flavor, and more than makes up for lower fat/salt content. And, it's
free, right there in the bottom of the skillet. Just put your sauce or
other liquid in the pan, and scrape up all those brown, carmelized bits
of flavor. I use a little wooden scraper or spoon for this. <br /><br />Then
add the sausage back to the pan, heat the sauce through, and dinner's
ready. They also have some "light" grated cheese for topping.<br /><br />Tomorrow's
dinner is tacos. Prep work for that would include browning off the meat
and making the filling mix. Chop the tomatoes and lettuce and store in
fridge for the next day. For "tacos" you can use whole wheat pitas, a
not-bad substitute. If you must have tortillas, see if you can find the
low-carb versions. They don't always have them available, but I know
I've seen them. I'll be honest. I use regular corn tortillas. As long
as you don't have a half dozen tortillas, you'll be okay (IMO). The
real problem with tacos is the fat in the meat. Use lean meat or ground
turkey or chicken. If you like sour cream in your tacos, pick up some
low-fat or fat-free types. ]]></description>
            <link>http://www.scarlettpumpernickel.com/2007/04/spaghetti-for-sunday-415.html</link>
            <guid>http://www.scarlettpumpernickel.com/2007/04/spaghetti-for-sunday-415.html</guid>
            
            
            <pubDate>Sat, 21 Apr 2007 18:06:42 -0500</pubDate>
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            <title>Diet Snack Notes</title>
            <description><![CDATA[Okay, just a few notes on snacks, most of which will be common sense.<br /><br />First,
the easiest way to deal with the munchies is to have lots of healthy
ones on hand, and don't buy the junk. You can't eat what's not there.<br /><br />Keep
a dozen hard-boiled eggs on hand. To hard boil (in case you don't
know), put a dozen eggs in the bottom of a pan so they're single layer,
or mostly so. A dutch oven is good for this. Try not to use fresh eggs,
as they'll be buggers to peel no matter what you do. Cover the eggs
with cold water, add a teaspoon or so of salt, and bring to a boil over
medium heat. Don't use high heat, or they may bounce around and crack.
After the water comes to a boil, lower it to a simmer, and set the
timer for 15 minutes. Lots of recipes say turn the water off and wait
that time, but sometimes the yolks can be kind of softish that way, so
I just do a low simmer. After 15 minutes, turn off the heat, drain off
the hot water, and add cold water. Wait a minute, then stir the eggs
around a bit with your hands. Then change the water again. Stir with
your hands again, and change water again. You're stirring with your
hands so you can tell when the eggs are no longer hot. After about 3
changes, they should be fairly cool to the touch. Take them out, dry a
bit with a paper towel, and put an "H" on the end with pencil (so you
don't mistake a raw egg for hard-boiled). Put back in the carton or
other container and chill. If you go through a lot of eggs, do a couple
of dozen eggs. It may seem like you're eating a lot of eggs, but in the
beginning, it's not that easy to go cold turkey from junk food, and
having a protein snack really is a big help. After a bit, the carb
cravings will lessen considerably, and you'll be more moderate in egg
consumption. <br /><br />Cheese sticks are good, if you can tolerate
cheese. There are low-fat ones, and they're a good source of calcium. I
recently saw some that were pepper-jack, but I haven't tried them. The
store varieties seem just as good as the brand name ones (to me) and
warehouse stores, like B.J.'s and Sam's Club have them in larger packs.<br /><br />Nuts
are a good snack, if done in moderation. Almonds are good, and you can
pack a portion (1 oz) in an empty mint tin so you'll always have a
quick protein snack. Peanuts are another good snack, again, in
moderation. Get the ones in the shells, as having to shell them slows
you down, and putting about 10-15 peanuts in the shell in a snack bag
looks like more than a few measly little peanuts. It's all about
perception.<br /><br />Last, but certainly not least, there's fresh fruit.
Nothing beats a cold, crisp apple for sinking your teeth into. An
orange is better for you mid-morning or afternoon, as first thing in
the morning it can spike your blood sugar. Stay away from juice (it's
like main-lining sugar) and don't get those little fruit cup things.
Way too much sugar.<br /><br />Diets always say to pack celery, cucumber,
carrot, green pepper snacks, but I personally think you're setting
yourself up for failure with those things. Not that they're bad, but
unless you're incredibly gullible, you know you're getting gypped.
They're not very satisfying, and you'll be hungry again in no time. Eat
them, but add some protein with it.<br /><br />All of these things are
easy, and fairly inexpensive. Certainly less expensive than hitting the
snack machine (including when it eats your quarters and you get no
Twinkies).<br /><br />One last note on carrying your lunch. It's not always
easy to find a decent lunch container that's up to the job, and leaves
you with some sense of dignity intact. I found a site, <a href="http://www.keepyourcooler.com/">KeepYourCooler.com</a>,
that has coolers in all shapes and sizes. You can order a bunch and
have your logo put on, but you can also order just one. They're a bit
more expensive than the kind you get at WalMart, but if you use it
every day, it's money well spent. I got one that comes with silverware,
salt/pepper shakers, and a pretty green checked napkin. It makes me
feel special. ]]></description>
            <link>http://www.scarlettpumpernickel.com/2007/04/diet-snack-notes.html</link>
            <guid>http://www.scarlettpumpernickel.com/2007/04/diet-snack-notes.html</guid>
            
            
            <pubDate>Sat, 21 Apr 2007 16:04:59 -0500</pubDate>
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            <title>Diet Lunch Notes</title>
            <description><![CDATA[Ok. Nothing major for lunches. I don't like to excessively focus on
meals, just eat, enjoy, and get on with my life. When the weather is
nice, I like a nice salad - with about an ounce or two of meat, some
cheese, a cut-up egg, some cherry tomatoes, and a bit of dressing (in a
separate container). If you put the dressing on the side, the salad
doesn't get soggy, and you tend to not use as much. Good choices are
light versions of ranch, caeser, balsamic vinaigrette. Just keep an eye
on sugar/fat content, and which is oil is used - olive oil is best, but
canola is okay too. <br /><br />Soup is good, too, but you really have to
watch the salt content in soup. Homemade soup is great, and you can do
it up in a large crockpot without having to be there (for later in the
week), but when you don't have time/ingredients for that, canned is
good too. Just watch the salt.<br /><br />Sandwiches on whole grain bread
are okay, just not lame white bread. It's not really bread, and all
that processed white flour will trip you up. Watch what you put in the
sandwich, too. Mustard beats mayo. Low-fat meats and cheeses are good.
When making tuna/egg/chicken salad type fillings, try to go easy on the
mayo. Hellman's makes a canola mayo that's not bad, and is a better
choice. Still, fats are fats. Use a small spoon when digging in.<br /><br />Leftovers
are a good way to vary lunches, as long as they're diet friendly. A big
container of 3 cheese lasagna probably isn't a good idea. A decent
chili is. Stew, chicken cacciatore (low cal version), meatloaf (made
low-cal), brown rice, whole-wheat/protein noodles, other starches in
moderation and some leftover veggies are good.<br /><br />Add a piece of
fruit and a cold bottle of water/diet drink, and you'll have a lunch
that was easy to put together, will satisfy, and help you stay away
from the office snack machine.<br /><br />Lunch doesn't have to be fancy.
In fact, IMO, it's better if it's not. Every meal doesn't have to be...
"Hey, guys, the circus is in town!" Food has a place. Just not center
stage. ]]></description>
            <link>http://www.scarlettpumpernickel.com/2007/04/diet-lunch-notes.html</link>
            <guid>http://www.scarlettpumpernickel.com/2007/04/diet-lunch-notes.html</guid>
            
            
            <pubDate>Sat, 21 Apr 2007 10:12:10 -0500</pubDate>
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            <title>Diet Breakfast Notes</title>
            <description><![CDATA[To keep breakfasts simple, I stick with just a few variations. It's too
much to deal with in the morning. And it takes away from checking my
email and reading morning news online.<br /><br />I keep eggs in at all
times. They used to say that eggs were bad due to the cholesterol. Now,
the latest is that it's not bad at all. All things in moderation. A
decent non-stick pan (with sloping sides to make omelets easier to
slide out) and a silicone spatula make cooking eggs a snap. The
silicone spatula (as opposed to the rubber kind) doesn't melt from the
heat, and is flexible enough to make coralling the eggs easier.<br /><br />Turkey
bacon is a not-half-bad alternative to regular bacon. At least it's
tolerable, and the alternative is no bacon at all (at least if you want
to lose weight). There are several brands, some are thin and crispy,
some are meatier and almost like Canadian bacon. You'll have to
experiment to see which you like. There's turkey sausage, which is okay
from time to time, but it does have a higher fat content (albeit not as
high as regular sausage), so you'll have to keep that to a minimum.
Nuke it for speed and easy clean-up.<br /><br />I'm an oatmeal kind of
person, so that's my mainstay. The instant kind has too much sugar, and
is too processed. It's a teeny bit faster to cook, more processed than
the regular kind. The quick oatmeal is somewhat better - no added
sugar, and somewhat less processed. The Irish/Scotch oats are best, but
they take 20 minutes to cook - not practical for rushed mornings.
Regular oatmeal is a good compromise - just takes a minute and a half
(as opposed to one minute) in the microwave and is slower to digest, so
it stays with you longer and you don't get hungry so soon. I keep a
half-cup measure (actually, an empty plastic cup that held applesauce -
it's close enough to a half cup) in the cannister. I mix it with
low-fat milk, about a half-cup, and nuke that for a minute and 15
seconds. I add sweetener, and a bit more milk - brings it to eating
consistency and temperature. Maypo (yes, they still make Maypo) is
good, but more expensive than just getting the large cannister of store
brand oatmeal. <br /><br />A bit of fresh fruit is good, but not juice -
the fruit has fiber and is more work to digest, so is better for your
metabolism. Coffee or tea, and that's a good, quick breakfast.<br /><br />Ready-made
cereal is okay, as long as it's whole grain, doesn't have a lot of
sugar, and no trans-fats. Not a lot of choices there, but there are
some. <br /><br />For an occasional treat - scramble (or fry) an egg, put
on a whole-grain english muffin with a sausage patty (turkey sausage if
you can get it), well drained of fat, and a slice of low-fat cheese.
Not something to have every day, but when you gotta have a mcmuffin,
it's not as bad as the "other" kind.<br /><br />Not a lot of imagination
here, but I'm half asleep anyway. As long as it's fast, easy, and
staves off the hungries, it's fine by me. I have enough to deal with. ]]></description>
            <link>http://www.scarlettpumpernickel.com/2007/04/diet-breakfast-notes.html</link>
            <guid>http://www.scarlettpumpernickel.com/2007/04/diet-breakfast-notes.html</guid>
            
            
            <pubDate>Sat, 21 Apr 2007 00:18:40 -0500</pubDate>
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            <title>Buy your groceries online to save time</title>
            <description><![CDATA[<p>Another thing that helps with following diet guidelines, or just
preparing healthy nutritious meals, is ordering groceries online. This
may or may not be available in your area, but it's another huge time
saver. Nowadays, most all supermarkets have websites, and many of them
have online shopping. You "browse" the aisles, adding things to your
virtual shopping cart, just as you do at the real store, check out, and
have them deliver it to your door. Shopping this way really helps to
cut down on impulse purchases and stick to your list (and your diet),
but there are a few caveats.<br /><br /></p><ul><li>First, they accept
payment with credit and debit cards, some take checks (electronically)
but few, if any, accept cash. The driver does not accept payment, he
just delivers. Check with the supermarkets in your area to see what
payment methods are accepted. <br /><br /></li><li>They usually have the
weekly sale circulars on their website, so you can make your menus and
shop the sales, and you can register your "courtesy card" to take
advantage of sales that use them. But, the stores around here do not
accept coupons for online sales. If you use coupons extensively, online
shopping may not be your thing.<br /><br /></li><li>Before you place your
first order, check out the availability of the sorts of things you buy
and the brands available. There's a market nearby that has great
prices, and I was looking forward to having my order delivered in short
order. During my shopping experience, I learned that the database of
available products was sparse, not up-to-date, and mostly contained
only the most expensive choices vs. the less expensive store brands. I
was only able to complete half of my order, and have not used them
again. The store I do shop from has an extensive database, reflecting
current sale items and store brands. Shopping there is quick and
painless.<br /><br /></li><li>As online grocery shopping becomes more
prevalent, getting delivery times of your choosing can sometimes be
difficult. I find if I do my shopping a bit at a time, saving my
shopping cart as I go, and try to finalize my order by no later than
Thursday, it's easier to get a weekend delivery time. See which of the
local markets have convenient delivery times. If delivery times look
too available, there may be a reason. Check their prices and stock
availability. Read all online shopping documentation, and call with any
questions before deciding on which grocery to patronize.<br /><br /></li><li>Be
aware there will most likely be a delivery charge. Around here, it
ranges from 7 to 10 dollars. I consider that more than reasonable,
considering the savings in time and money. Ensuring I have adequate
food supplies keeps the convenience food and take-out trips to a
minimum, which more than compensates for the delivery charge.
Officially, the delivery person does not accept tips. One store looks
the other way when you tip, but another delivery person actually
declined the tip. Your choice.</li></ul>Shopping online is not
necessary to the success of the South Beach Diet, but I've found that
having the resources I need make following my menus much easier. ]]></description>
            <link>http://www.scarlettpumpernickel.com/2007/04/buy-your-groceries-online-to-s.html</link>
            <guid>http://www.scarlettpumpernickel.com/2007/04/buy-your-groceries-online-to-s.html</guid>
            
            
            <pubDate>Sun, 01 Apr 2007 20:38:00 -0500</pubDate>
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            <title>Ideas for South Beach, Phase One</title>
            <description><![CDATA[Before I post my menus and recipes, I think I'll start out with some
ideas that I found helpful to get me though the first two weeks of <a href="http://www.amazon.com/South-Beach-Diet-Delicious-Doctor-Designed/dp/1579546463/">South Beach</a>.<br /><br />Most
important is how you approach these first two weeks. The official claim
is that it's not restrictive. Well, it's not as bad as some diets, but
it is restrictive, in that there are no starches, or rather, precious
few, and no sugars. This phase is very important, in that it gives your
system time to clean out, to detox of some of the overly processed
junk, the sugars, the chemicals that have been playing havoc with your
metabolism. It also helps your metabolism switch from burning the junk
and turning it into fat, to burning the fat you've been stockpiling on
your hips and thighs. Very important phase. Don't skip it.<br /><br />Also,
if you don't have a crockpot, get one. You can get a basic one for not
much money, and if you truly can't afford a basic one, see if you can
beg or borrow one, or join <a href="http://www.freecycle.org/">Freecycle</a>
and ask if anyone has one they don't use anymore. This one appliance is
worth its weight in gold when you don't have time to cook.<br /><br />I
also suggest you get a few basic crockpot cookbooks, if you can swing
it. It's not necessary, you can scout out what recipes you need online
(or here, when I post them), but it does save some time. I found these
two to be helpful:<br /><br />Better Homes and Gardens <a href="http://www.amazon.com/Cooker-Favorites-Healthy-Gardens-Paperback/dp/0696226839">Slow Cooker Favorites Made Healthy</a><br /><br />and <br /><a href="http://www.amazon.com/Fix-Forget-Lightly-Healthy-Low-Fat/dp/1561484318"><br />Fix-It and Forget-It Lightly</a>: Healthy, Low-Fat Recipes for Your Slow Cooker<br /><br />They
focus on low-fat cooking, but they're not exactly South Beach - the
recipes often do have sugar in them. But, they're easy enough to
adjust, either omitting the sugar, or substituting sweetener or a
sugar-free alternative. I've used a number of these recipes, and they
turned out great. Another one I've used is:<br /><br /><a href="http://www.amazon.com/Easy-Cooker-Cookbook-Barbara-Jones/dp/1931294453">Easy Slow Cooker Cookbook</a><br /><br />This
last one is not exactly diet, but it uses simple ingredients, and easy
prep, and you can make what alterations you need easily enough.<br /><br />I got all three at Borders, but they're pretty easy to find online, and used copies can usually be found on Amazon or Ebay.<br /><br />It's
a lot easier to stick to your menu and/or diet if dinner is ready (or
nearly so) when you get home. Microwaves, pressure cookers and other
time savers are great, and do have their place, but a hot meal when you
walk in the door is the best option of all. ]]></description>
            <link>http://www.scarlettpumpernickel.com/2007/04/ideas-for-south-beach-phase-on.html</link>
            <guid>http://www.scarlettpumpernickel.com/2007/04/ideas-for-south-beach-phase-on.html</guid>
            
            
            <pubDate>Sun, 01 Apr 2007 16:49:58 -0500</pubDate>
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            <title>Somebody cares what I had for lunch</title>
            <description><![CDATA[<h3 class="entry-header">There's a book on blogging called <a href="http://www.amazon.com/One-Cares-What-You-Lunch/dp/032144972X">"No One Cares What You Had for Lunch."</a>
I'll be honest - I haven't read it, and I'm sure it's a very
informative book on blogging. Still, it seems (or at least the title
seems) a bit presumptive. Sometimes people <span style="font-style: italic;">are</span> interested in what you had for lunch, or dinner, or at least some are. I know this for a fact.<br /><br />See,
when you're a working mom, especially a working single mom, coming up
with nutritious, economical meals that you can put together when you
just got home from work and are dead tired and just want to sit down
and take a nap... well, it's not that easy. It's not easy even if
you're not a mom, but put in a long day and just want to relax. So, the
easiest solution is to do the drive-thru thing, order out, or just
stock up with convenience foods you can nuke in a few minutes.<br /><br />The
problem with that, is that it's not nutritious, it's expensive, and
it'll pack on the pounds faster than you can say, "I'll take that to
go." So now, along with quitting smoking some years back, I'm
struggling with losing the extra pounds and getting back to a healthy
way of eating. <br /><br />A couple of years ago, I did <a href="http://www.amazon.com/Dr-Atkins-Diet-Revolution-Revised/dp/1590770021/">Atkins Diet</a>,
and did manage to lose some, but found it too restrictive, especially
as I was feeding boys. It didn't seem well-rounded enough to me, so I
ended up doing what I called "modified Atkins." Then, we did some
moving around, and things were unsettled for a bit. I got out of that
way of eating, and the losing stopped. <br /><br />I recently read about the <a href="http://www.amazon.com/South-Beach-Diet-Delicious-Doctor-Designed/dp/1579546463/">South Beach Diet</a>,
and realized that what I was calling "modified Atkins" was in fact very
close to South Beach. Things are more settled now, so I bought the
book, and set in to continue my battle back to normal weight (or as
close as I can get).<br /><br />However, after reading the book, with it's
recipes and menu plans, I realized that I was going to have to do some
extreme menu makeovers. Apparently, the doctor who wrote the South
Beach Diet book was used to dealing with patients with South Beach
pocketbooks. I don't live in South Beach. Not even close.<br /><br />The
breakfasts called for things like quiche, fancy omelets, eggs
florentine, frittatas and things like that (on Phase One). The other
meal suggestions were equally unrealistic (at least for us). Not that I
wouldn't like that kind of food, if the cook prepared it. But, when the
cook is the person in the mirror, sorry, not happening. Not at 6:00
a.m., anyway.<br /><br />So, I had to sit down, and figure out what I was
willing to prepare, what my family was willing to eat, what I could
afford, and still have it within diet guidelines.<br /><br />If I'm having
this issue with realistic South Beach menus, then perhaps others are,
too. I don't claim to have all the answers. But, I do think there might
be others who could benefit from the menus, recipes, and other
suggestions I've found to be helpful.<br /><br />I'll start with my
suggestions for Phase One. I'm past that now, so I'll pass along what I
did to get through it. I won't tell my starting weight (I'm far too
vain for that), but will pass along my progress. Let's just say, I have
to lose less than 100 pounds, but more than 10. Perhaps, when my poor,
damaged ego allows, I'll post some pictures.<br /><br />Feel free to add your own suggestions.</h3> ]]></description>
            <link>http://www.scarlettpumpernickel.com/2007/03/somebody-cares-what-i-had-for.html</link>
            <guid>http://www.scarlettpumpernickel.com/2007/03/somebody-cares-what-i-had-for.html</guid>
            
            
            <pubDate>Sat, 31 Mar 2007 22:09:24 -0500</pubDate>
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            <title>Big ole pot of Redeye Bean Soup</title>
            <description><![CDATA[<p>Now that the weather here in the Philly area is finally getting a
bit cooler, I'm making more soup. I love a good bowl of home made soup,
especially the kind that simmers for hours on the back burner - just
the aroma is a treat.</p>

<p>Well, yesterday, New's Year Day, was a chilly, rainy, miserable day,
so I made a big ole pot of bean soup. This pot turned out better than
any pot before, so thought I'd share my tips with you.</p>

<p>It starts a few days prior with a ham steak, the thick-cut, bone-in kind. I used a <a href="http://www.cooksham.com/pages/products/ham_steaks/">Cook's Thick Cut Ham Steak</a>, (no affiliation), a 3-pounder that made a nice meal earlier in the week, but any similar ham steak will do. </p>

<p><a href="http://www.cooksham.com/pages/products/ham_steaks/"><img src="http://www.cooksham.com/images/photos/steaksphoto.jpg" alt="Cook's Thick Cut Ham Steak" height="260" width="250" /></a></p>

<p>I cooked it in a <a href="https://secure.lodgemfg.com/storefront/product1.asp?menu=logic&amp;idProduct=3939">large cast iron skillet</a>,
the kind with ridges. I grilled the steak for about 8-10 minutes per
side, on low/medium heat. A certain amount of liquid came off the ham,
but as the ham sat on the ridges above the liquid, it got those neat
sear marks, and the liquid cooked down, keeping the ham moist while
carmelizing on the skillet bottom. After the meal, there was a good bit
left over, along with the bone and marrow. I put that in the fridge for
later soup makin's, along with the left over potatoes (can't have ham
without pototoes, Katie Scarlett!)</p>

<p>But, here's the "secret" - after cooking, I deglazed the skillet
with two cups of water and let it simmer for 10-15 minutes to cook down
a bit. I used a wooden scraper to get up all the little bits from the
nooks and crannies of the ridges so as to not lose any of that precious
liquid - similar to making Redeye Gravy, but without the coffee. It was
dark and rich, almost like a dark beef broth. I put that in the fridge
for later use; I could also have put it in the freezer for much later
use.</p>

<p>Now...  the soup...</p>

<p>The night before, I rinsed and sorted a 1 lb bag of navy beans. I
rarely find anything but beans in the bag of beans, but from time to
time, do find a small stone, so, best to rinse and check. Then I put
them in a large bowl, cover with water an inch or two above the beans,
cover bowl and let soak overnight. I know you can boil them the next
day if you forget (or just don't want) to soak them, but I think they
cook up more tender if you give them that long soak. And, it's not like
you have to sit there and cheer them along, they can sit there all by
themselves, and be perfectly happy.</p>

<p>The next morning/day/noon, or whenever I feel like it, I drain and
rinse the beans and put them in a stock pot, add the ham stock, a quart
of chicken stock, and a few more cups of water if it looks like it
needs it. Add the ham, and simmer for 3-4 hours over low heat, until
the beans are tender.</p>

<p>Remove the ham and let it cool enough to handle. Meantime, add the
veggies - 1 medium onion chopped, a stalk or two of chopped celery, 1
large or 2 smaller chopped carrots, 4 chopped cloves of garlic, 1 large
or 2 medium diced potatoes, couple of tablespoons of parsley,
salt/pepper to taste (remember, the ham is salty, so go easy on the
salt). Cut up ham and add to soup. Add more water if needed. Simmer til
veggies are tender - maybe another hour. Adjust seasonings if
necessary. Serves 6-8.</p>

<p>Ingredients:</p>

<p>1 2-3 lb ham steak (for leftovers and deglazed ham broth)<br />
2 cups (more or less) deglazed ham broth<br />
1 lb navy beans<br />
1 quart chicken broth<br />
1 quart water<br />
1 med/lg onion, chopped<br />
4 cloves garlic, chopped fine<br />
1 carrot, chopped<br />
1-2 stalks celery, chopped<br />
2 medium potatoes, diced<br />
parsley/salt/pepper to taste</p>

<p>Oh, and don't forget the biscuits or a good bread to soak in the broth.</p>

We had chicken breasts tonight that I cooked the same way as the
ham, and deglazed to get a cup or two of chicken stock - think I'll
make a nice chicken soup this weekend. ]]></description>
            <link>http://www.scarlettpumpernickel.com/2007/01/big-ole-pot-of-redeye-bean-sou.html</link>
            <guid>http://www.scarlettpumpernickel.com/2007/01/big-ole-pot-of-redeye-bean-sou.html</guid>
            
            
            <pubDate>Tue, 02 Jan 2007 23:04:47 -0500</pubDate>
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        <item>
            <title>I love it when a plan comes together.</title>
            <description><![CDATA[<p>I haven't posted about my Thanksgiving sweater lately, but only
because I haven't had time to post. I've had plenty of time to knit,
and as you can see, am on schedule and almost done.<br />
Here's the right front:</p>

<p><img src="http://scarlettpumpernickel.com/images/cardiwrap_rf.jpg" alt="Sweater right front" /></p>

<p>Patternwise, it's not an exact duplicate of the left front, but as
they drape down, I don't think they really need to be. They coordinate.
Good enough for government work.</p>

<p>Both sleeves are done, and they are a thing of beauty, if I do say so myself.</p>

<p><img src="http://scarlettpumpernickel.com/images/cardiwrap_sl.jpg" alt="Sweater sleeves" /></p>

<p>Where they overlap, you really have to squint to see where one ends
and the other begins. And, the beauty of it is, I didn't really plan it
that way. I figured it'd be too hard to try to match it up exactly, so
I was just going to let the pattern fall where it may. Like an orchard
in the fall. I finished up one sleeve, and started right in on the
next, and soon realized they were matching up perfectly. See, there
*is* a God &lt;G&gt;.</p>

<p>That's the good news. The bad news is that I'm now at a standstill.
I don't have the yarn for the cuffs and front edges, and due to a
recent job change, won't be able to get the yarn 'til things stabilize
a bit. That's okay. Every time I look at the matching sleeves, I'll be
reminded to be thankful for all the little (and big) unexpected gifts
God blesses me with. Just when I think things aren't going to work out,
voila. Jesus loves a ta-da finish. &lt;G&gt;.</p>

In the meantime, I'll keep myself busy with another pair of socks.
Just a pair of Lion Brand Magic Stripes in red, gray and black, but
they do make a nice sturdy pair of socks. I'll take a picture of them
when I have the strength. It's been a very long day, and I need to take
a nap before bedtime. One of those days. ]]></description>
            <link>http://www.scarlettpumpernickel.com/2006/12/i-love-it-when-a-plan-comes-to.html</link>
            <guid>http://www.scarlettpumpernickel.com/2006/12/i-love-it-when-a-plan-comes-to.html</guid>
            
            
            <pubDate>Mon, 11 Dec 2006 22:15:48 -0500</pubDate>
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        <item>
            <title>Furoshiki - Japanese art of cloth gift wrapping</title>
            <description><![CDATA[<p>This is such a great idea.</p>

<p><img src="http://scarlettpumpernickel.com/images/cloth-wrap.jpg" alt="Furoshiki" /></p>

<p>This is a pdf file from a Japanese government site discouraging
paper waste. A good idea in itself, but also a cool way to wrap
packages. Let's face it, Hallmark only has so many wrapping paper
options, and when you go to a group gift-giving event, like a shower or
birthday party, it's a given that there will be more than a few
look-alike gifts. And nice wrapping paper can be expensive. It would be
cheaper to use unusual and colorful fabric scraps. And if you root
around thrift stores or the remnant table at fabric stores, you can
come up with some pretty neat pieces, often much larger than would be
available in even the biggest paper roll. While you're at it, look
through the clearance table for unusual buttons and other notions to
glue to hang tags. When tossing out old clothes even Goodwill won't
want, scavenge all buttons, zippers, elastic, etc. that could be
recycled for giftwrap. </p>

<p>Though, I can see this seriously getting out of hand.</p>

<a href="http://www.craftzine.com/blog/archive/2006/11/furoshiki_japanese_art_of_clot.html?CMP=OTC-5JF307375954">Link</a>  ]]></description>
            <link>http://www.scarlettpumpernickel.com/2006/11/furoshiki-japanese-art-of-clot.html</link>
            <guid>http://www.scarlettpumpernickel.com/2006/11/furoshiki-japanese-art-of-clot.html</guid>
            
            
            <pubDate>Tue, 28 Nov 2006 20:32:45 -0500</pubDate>
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