When you're retired, losing and keeping off weight becomes full-time job

We bake, roast or grill a variety of fish fillets from Costco Wholesale, but inexpensive whole whiting seems to taste best when it is pan fried in olive oil, and served simply with fresh lime or lemon juice. Side dishes here are string beans with fresh garlic and black pepper, and sweet plantains. An organic spring mix salad completes the meal.

Editor's note: I am the head of a family of four who go through an enormous amount of food, much of it organic and naturally raised or grown. We are divided among meat eaters and non-meat eaters (3 to 1), and on many days, prepare two different breakfasts and dinners. Since I retired, I've also struggled to lose and keep off weight. 

By VICTOR E. SASSON
EDITOR

When I retired, I spent a lot of time trying to figure out how to fill my time.

But I faced a bigger challenge: 

I not only was less active, but I wanted to lose close to 40 pounds I had put on from the stress of a sedentary copy editing job at a daily newspaper in northern New Jersey.

I got a big boost from a trainer at my gym: 

He told me that if I really wanted to lose weight, I should cut out bread and pizza, and substitute such filling foods as sweet potatoes, whole wheat pasta and brown rice.

I also was ahead, because I rarely ate dessert, and satisfied my sweet tooth with fruit.

Stopped eating meat

I had already lost about 5 pounds from giving up meat and poultry, and eating only seafood, so my starting point was 223 pounds.

Bread was my real weakness, even though I had long ago stopped eating one of those enormous Jersey bagels for breakfast every day. 

Favorites were Middle Eastern pocket bread from Fattal's in Paterson, and baguettes from Balthazar Bakery in Englewood.

Part-time jobs

I picked up part-time work, including driving cars into Manhattan, walking and taking mass transit back to New Jersey.

I was eating only two meals a day -- substituting a snack bar for lunch -- and the pounds started to come off.

I lost more than 40 of my original 223 pounds in about a year, but when I gave up the part-time work and started volunteering more, I eventually put on about 10 pounds.

Eating at home

I never leave the house without eating a big breakfast, relying on leftover pasta, quinoa or brown rice to go with an egg-white omelet or a wedge of frittata.

Omelets can be stuffed with a little reduced-fat grated cheese and marinara sauce, salsa or slices of smoked wild salmon.

At most, we eat out once a week and order takeout another night.

But when I cook at home, I prepare large amounts -- 1 pound of pasta, 3 pounds of sweet potatoes or 2 pounds of fish, ensuring a variety of leftovers for breakfast or snacks.

I cook and dress salads with olive oil.

I never eat butter, cream or full-fat cheese or milk, and avoid buying pasta sauces and other prepared food with added sugar.

Bread, pizza

Instead of eating bread two or three times a day, I may have some once a week or when we eat out.

Pizza still is a guilty pleasure every six months or so, such as the 18-inch Veggie Combo I picked up recently at the Costco Wholesale Business Center in Hackensack.

The leftovers are in the freezer.

Now, I see men in the gym who work out week after week, but still are grossly overweight, because they don't follow a diet, such as the one that has worked for me in the past five years.

A 10-inch frittata uses 4 cups of whole eggs and whites, a little low-fat milk, scallions and garlic. Wedges can be served with a spoonful of pesto or organic salsa.

Baked or mashed sweet potatoes are a favorite side dish at breakfast. Here, an egg-white omelet is stuffed with slices of smoked wild salmon and Mexican-style salsa, both from Costco Wholesale.

I often saute organic spinach from Costco or conventional spinach from the salad bar at Englewood Hospital and Medical Center with olive oil, sake and seasonings. Here, I added reduced-fat grated cheese and ate the spinach over leftover organic quinoa with organic beans and diced tomatoes prepared in an electric cooker.

Easy to assemble Icelandic Haddock with Organic Diced Tomatoes, Spinach and Olives is ready after 15 minutes in a pre-heated 400-degree oven. Fresh wild haddock is $7.99 a pound at Costco. Photos below show four easy steps. 

1. Pre-heat oven to 400 degrees. Line a large pan with parchment paper or aluminum foil, add fresh spinach and drizzle with plenty of extra-virgin olive oil. An option is to use sliced mushrooms with spinach.

2. Cut up about 2 pounds of fish fillet, season with Aleppo red pepper and a little sea salt, and place over spinach. Add whole or chopped pitted olives with or without pimientos.

3. Open a can of organic diced tomatoes and spoon over fish. Squeeze juice from whole lemon or lime over pan. An option is to add shredded or grated cheese. Put in oven and set timer to 15 minutes.

4. Plate fish, spinach and olives and spoon sauce over them.

For a pasta-and-eggs breakfast, poach two organic eggs in leftover Classico Tomato & Basil Pasta Sauce from ShopRite, and serve with leftover organic whole wheat fusilli. I added olive oil to the sauce, and shredded Parmigiano Reggiano Cheese over the eggs.  

Radish kimchi and other low-fat or no-fat Korean food, including prepared tofu, can be purchased at H Mart and other Korean supermarkets in northern New Jersey.

A 32-ounce jar of Radish or Kahkdoogi Kimchi can be purchased for $15 at Arirang, 1 Remsen Place, Ridgefield, in the H&Y Marketplace Shopping Center, below.

In the wide world of food and drink, here are some of my favorite things

Garofalo Whole Wheat Pappardelle isn't organic and it's more expensive than the imported organic whole-wheat pastas sold at ShopRite and other stores. But these wide, mouth-filling noodles have an appeal no other shape can match. Here, I dressed them with Kirkland Signature Basil Pesto from Costco Wholesale ($7.99). A 1-pound package of pappardelle is $2.59 at Jerry's Gourmet & More, 410 S. Dean St., Englewood. Cook them for 10 minutes in unsalted boiling water, not the 8 minutes listed on the package.

I stuffed an egg-white omelet with slices of Kirkland Signature Wild Alaskan Smoked Sockeye Salmon, Basil Pesto and reduced-fat Swiss cheese, all from Costco. A 1-pound package of the sliced salmon is $15.99. The Hackensack Costco is closing on Tuesday, and a bigger Costco will open in the Teterboro Landing Shopping Center off of Route 46 on Wednesday.

Arirang Kimchi is made by hand in a storefront in the H&Y Shopping Center, 1 Remsen Place, Ridgefield. This crunchy mahk or cabbage kimchi is about $11 for a half-gallon jar.

Mustard greens were $1.79 a pound at H Mart, 260 Bergen Turnpike, Little Ferry. At home, I washed the greens, cut them into smaller pieces and sauteed them with olive and sesame oils, and minced garlic. Seasonings included black pepper, red-pepper flakes and sea salt.

Two cage-free organic eggs over organic quinoa, which I prepared in a rice cooker with organic diced tomatoes, and drained and rinsed black beans. Two dozen organic eggs are $6.99 at Costco Wholesale. Quinoa has fewer carbs than rice or pasta. 

These bottles of red wine from Chile and Portugal were among 15 shipped to me from Splash Wines, an online retailer. I paid about $5.67 a bottle with a Groupon ($55.20) and shipping ($29.95). I especially like the Carmenere from Chile's Colchagua Valley, left.

-- VICTOR E. SASSON

Grazing on free food samples at two large Korean supermakets

At $24.99, boxes of sweet potatoes on sale at H&Y Marketplace in Ridgfield still are more expensive than smaller quantities at ShopRite, Costco Wholesale and Trader Joe's.

By VICTOR E. SASSON
EDITOR

Fresh fruit, dumplings, tofu and noodles are among the free samples available on weekends at Korean supermarkets in Ridgefield and Little Ferry.

H&Y Marketplace in Ridgefield is smaller than the Super H Mart down the road, but a lot less crowded and easier to navigate on a Sunday.

True, there are fewer samples at H&Y.

But the shopping center at 1 Remsen Place also boasts a storefront where Arirang Kimchi set up shop after many years of turning out preservative-free cabbage, cucumber and other kimchis in Englewood.

H&Y also sells Jun's Tofu, a GMO-free product made in the store, and a refrigerated gochujang, a spicy red-pepper paste made with sugar, not high fructose corn syrup.

I purchased cooked conch, one of the samples I tried ($7.99 a pound).

In a bid to drum up business, H&Y is now offering buy one and get one free on hundreds of items on the first day of every month.

Free samples of fresh fruit, above and below, are among the choices on weekends at H&Y Marketplace, a Korean supermarket at 1 Remsen Place in Ridgefield.

After enjoying fresh fruit, cooked conch and other samples at H&Y, I went next door to buy two jars of cabbage kimchi at Arirang Kimchi. 

At H Mart in Little Ferry, a refrigerated case holding panchan or side dishes that are served at every Korean meal. The price of this prepared food from Jinga and other outside Korean caterers has spiked in the past year.

Free samples at H Mart

The shabby H Mart in Little Ferry probably offers more free samples on weekends than any other store in the chain outside of Super H Mart, but you don't have to fight crowds, just navigate around potholes and floods in the parking lot.

Usually, H Mart also has bigger discounts than H&Y.

Near H Mart's fresh-fish counter on Sunday, I tried cooked whelk and octopus, and raw farmed-salmon sashimi.

Elsewhere, there were samples of cold noodles topped with a bit of ice and thick udon noodles in hot broth; two kinds of meat-free dumplings, small squares of fried tofu, curry with vegetables over white rice and more fresh fruit.

At H Mart in Little Ferry, 15-pound bags of Kokuho Yellow Label Rice, grown in California, are deeply discounted until Dec. 31, below.

Also on sale at H Mart were 16-portion boxes of dry Shin Ramyun Gourmet Spicy Noodles for $9.99.

Free samples of cooked whelk and octopus with a small plate of gochujang, a spicy red-pepper paste.

Three of the side dishes I brought home from H Mart in Little Ferry are Stewed Tofu, bottom right, (a dozen pieces for $4.99); Bu-Chu Dumplings filled with noodles and crumbled tofu, left (eight for $5.99), and Japchae, stir-fried translucent noodles made from yam flour ($5.49). I had them for breakfast with a simple egg-white omelet stuffed with reduced-fat Swiss cheese.

Arirang's Mahk or Cabbage Kimchi. Made by hand without MSG or preservatives, a 64-ounce jar is about $11.

Costco Wholesale's return policy may be way too liberal

Even though Costco Wholesale in Hackensack was far from crowded on Tuesday afternoon, the return line went out the door, below, repeating what I encountered on Monday. So, members were exiting with full carts through the same door others were using to return items. What a mess.

By VICTOR E. SASSON
EDITOR

A Costco Wholesale member shouldn't have to go to the store three times to return a package of organic spring mix that started rotting several days before the expiration date.

But that's what happened to me after encountering return lines that extended out the door of the Hackensack warehouse store on Monday and Tuesday, with waits of 30 minutes or longer.

I couldn't try again on Wednesday, but this afternoon, I finally got my $4.89 refund on spoiled Earthbound Farm Organic Spring Mix.

This afternoon, there were only four or five people ahead of me on the return line, above. The employee who gave me a refund said the return line this morning was even longer than on Monday and Tuesday.

Costco's return policy on merchandise: "We guarantee your satisfaction on every product we sell, with a full refund."

Thanksgiving gifts?

I wondered what people were returning, considering that Thanksgiving isn't a gift-giving holiday.

Today, Monday and Tuesday, I decided not to waste a trip there just for a salad refund, and picked up a few items we needed.

A new item at my Hackesnack Costco is organic extra-virgin olive oil from Crete, the biggest Greek island. A 1-liter bottle was $12.59.

Instead, I purchased a 2-liter bottle of Kirkland Signature Organic Extra Virgin Olive Oil, a blend from Italy, Spain and Portugal, for $14.99.

Great ingredients, great meals

Fresh wild fish fillets, 100% egg whites and peeled California garlic are just three of the items I've come to rely on for great home-cooked meals.

And Costco continues to add to its list of organic and non-GMO foods.

I used organic lentils, diced tomatoes and chicken stock, plus peeled garlic and Spanish saffron -- all from Costco -- to prepare a moist dish of organic brown rice in an electric cooker (two cups of stock for each cup of rice). I had leftovers for breakfast today with a simple egg-white-and-Swiss-cheese omelet.

Seeds from Costco's pomegranates crown an organic spring mix salad with Grana Padano Cheese and Campari Tomato halves, dressed simply with extra-virgin olive oil and balsamic vinegar. Most of the ingredients are from Costco.

After-Thanksgiving sweet potatoes from ShopRite in Paramus (5 pounds for $2.99) went nicely with a wedge of egg-white frittata topped with Costco's smoked wild salmon from Alaska.

Thin skinless and boneless flounder fillets, wild caught in the United States, were $7.99 a pound at my Hackensack Costco. Here, they are coated in a homemade Super Spice Mixture, which includes bread crumbs. They baked in about 10 minutes. I served them for dinner tonight with cabbage and a frittata wedge.

There is no substitute for Arirang Kimchi, now available at the H&Y Marketplace, a Korean shopping center at 1 Remsen Place, Ridgefield. I like the firm House Foods Tofu I buy at Costco (a total of 3 pounds, 9 ounces for $3.79), but not the kimchi, which contains beef-bone extract.

Not just food

Don't you love a store where you can get great prices on aged Parmigiano Reggiano Cheese from Italy ($10.59 a pound), LED light bulbs and beautiful clothing, such as the 100% wool gabardine slacks I picked up today for $39.99 (after a $10 instant coupon)?

The selection of light bulbs is limited, but I found two LED floodlights for my son's bedroom ($14.99 each).

The slacks, with pleats and cuffs, are perfect for chilly weather.

Honeycrisp Apples from Washington State were $10.99 (5.5 pounds), more than the same apples from New York State I purchased at Costco a few weeks ago.

I also bought another 42-ounce bottle of Kirkland Signature Organic Strawberry Spread, made with fresh strawberries ($6.99).

The price was $7.49 in June 2013.

I also found salted Pacific codfish for $8.99 a pound.

An out-of-state upstart satisfies my hunger for kimchi at home

The long-delayed relocation of Arirang Kimchi to Ridgefield from Englewood remains incomplete.

By VICTOR E. SASSON
EDITOR

The jar of kimchi in my refrigerator came all the way from Pennsylvania.

I had hoped to pick up Arirang's handmade cabbage kimchi in Ridgefield on Saturday, but the family owned company hasn't completed its relocation from Englewood.

The storefront in the H&Y Marketplace shopping center looks much the same as it did a couple of months ago.

I  looked under the "COMING SOON" banner covering the plate-glass window, and could see only three or four large refrigerated cases against one wall.

I have been a loyal Arirang customer for more than a decade, and have loved the crunch of its spicy cabbage, cucumber and radish kimchis.

So many kimchis...

But on Saturday, I had to go into H&Y, a Korean supermarket; look over a dozen brands and purchase a 64-ounce bottle of Mukungwha Mac Kimchi from Joo Young Food Inc. in Willow Grove, Pa. ($8.99).

The ingredients list is short: Cabbage, red pepper, ginger, onion, garlic, salt, fish sauce. 

Costco Wholesale in Hackensack is selling a smaller bottle of cabbage kimchi for $7.99, but I haven't bought any because it contains beef-bone extract and added sugar.

One of my favorite items at H&Y Marketplace is a  2-pound package of Jun's Wild Sesame Seed Tofu ($5), made in the store with non-GMO soybeans. A great snack is a thick slice of this tofu with a little sweet-and-spicy gochujang, below.

A 2.2-pound bottle of refrigerated Sinsong Vinegared Red-Pepper Paste or Gochujang was on sale for $4.99, a discount of $1. I bought two. This brand is made with sugar, not high-fructose corn syrup. The bottles were placed on the shelf above an old, incorrect sign for wasabi.

Mukungwha Mac Kimchi from Pennsylvania.

The cabbage kimchi sold at Costco Wholesale in Hackensack is $7.99, but the bottle is smaller, only 58 ounces.

H&Y Marketplace, 1 Remsen Place, Ridgefield; 201-943-7400.

If we are what we eat, what are you and I?

A canned fish salad -- yellow-fin tuna, pink salmon and skinless-and-boneless sardines with their oil or water, all from Costco Wholesale -- gets its crunch from an abundance of diced celery, onion and apple. Instead of mayo, I dress the salad with Dijon mustard, fresh lime juice and ground cumin, and, if the salad is dry, add extra-virgin olive oil.

Editor's note: Today, I discuss the concept of "You are what you eat" and how we think of food, progress on the reopening of Arirang Kimchi, formerly of Englewood; and food samples at Korean supermarkets.

By VICTOR E. SASSON
EDITOR

Am I what I eat?

If so, I am low fat (milk), reduced fat (cheese) and no fat (Greek yogurt).

I don't eat butter or cream, and use a lot of extra-virgin olive oil in salads and bottled pasta sauce, and to fry eggs sunny side up or make frittatas.

I go organic as much as possible to avoid pesticides and genetically modified organisms (GMOs).

I switched to brown -- in rice and pasta -- regularly eat quinoa, and went from conventional potatoes to less starchy sweet potatoes.

I fill up not on animal fats, but on the heart-healthy fats found in wild-caught fish and other seafood.

When I shop for the meat eaters in the family, I buy antibiotic-free poultry and meat, including grass-fed beef; and preservative-free cold cuts, hot dogs and bacon.

I shop for good food at Costco Wholesale's good prices or food that is on sale at ShopRite and other markets, but I don't buy any one item because it is cheap.

Preparing food at home is the easiest way to control what you are eating, including sodium and sugar.

Since I hit a high of 228 pounds in April 2010, I have lost more than 40 pounds by not eating bread and pizza, and loading up on whole grains, fruits and vegetables.

I'd rather be eating than doing almost anything else, and I agree with a woman I once overheard telling her friends during dinner at It's Greek to Me in Englewood, "I'm happiest when I'm eating."

Earthbound Farm Organic Spring Mix is a great foundation for a dinner salad with Campari tomato wedges, fresh blueberries, roasted almonds dusted with cinnamon and chunks of Parmigiano Reggiano, a reduced-fat cow's milk cheese imported from Italy. All the ingredients came from Costco Wholesale.

The dressing is extra-virgin olive oil and balsamic vinegar without added color, such as Ponti Balsamic Vinegar of Modena, available at Jerry's Gourmet & More in Englewood. 

Arirang Kimchi is 'coming soon'

Arirang Kimchi, formerly of Englewood, is renovating a store in the H&Y Shopping Center in Ridgefield, above and below. The construction permit was issued in late April.

Free samples, sales

On Saturday, I went to see if Arirang Kimchi had reopened in a storefront next to the H&Y Marketplace, a Korean supermarket at 1 Remsen Place in Ridgefield.

I found an Arirang Kimchi sign, and a construction permit on the door for renovating the interior that was issued at the end of April.

Since Arirang closed its Englewood factory last year, my consumption of fermented cabbage, radish and cucumber kimchi has plummeted.

The H&Y supermarket offers a limited number of free food samples, but among the best anywhere are warm balls of Mixed 7 Grains (brown rices and beans) that you can wrap in dried seaweed sheets.

The woman preparing the samples handed me one containing pieces of radish kimchi, and it was outstanding.

I did a little shopping. Bunches of scallions were 10 cents each, with a maximum of 10; and two kinds of apples were on sale for 99 cents a pound, with a maximum of 6 pounds.

H Mart

At the H Mart at 321 Broad Ave. in Ridgefield, a box of 15 Ataulfo Mangoes from Mexico were $7.99 or $6 off, and Chinese broccoli was 98 cents a pound, compared to the usual price of $2.49 a pound.

Today, I stopped at the H Mart at 112 Linwood Plaza in Fort Lee, looking for brown rice on sale, but didn't find any.

The store displays bags of rice just beyond the checkout counters, claiming there is no room for them inside.

But this H Mart has the most extensive array of free food samples in the Korean supermarket chain, including freshly cut fruit; prepared noodles, tofu and dumplings; kimchi, pork or beef barbecue and other items.

I had to go to the bigger H Mart at 260 Bergen Turnpike in Little Ferry to find a 15-pound bag of U.S. grown brown rice for $12.99, a savings of $4.

A box of 16 4.2-ounce packages of Nongshim Shin Ramyun, a spicy instant noodle soup made without MSG, was on sale for $9.99 or $7 off.

But I noticed that the box of mangoes I bought for $7.99 in the Ridgefield H Mart was $9.99 in the Little Ferry store.

I'll bet you can't eat just one. A 16-ounce tray of seaweed-and-rice rolls (kimbap) from Jinga in Queens is $6.49 at H Mart. They contain egg and imitation crab made from pollock, and come with Korean pickles and jalapeno peppers.