CONCLUSION
I found and used EASEUS Recovery tool which worked much better than Recuva. Unfortunately by the time I got to use it Windows had installed 7 updates even though I have set it to "ask me before installing". Also Norton updated twice as it was set to do. EASEUS found a number of older deletions but all recent were gone.
The lesson. As you said don't use Shift+Delete but let it go to the recycle bin.
If it does get permanently deleted then stop everything. Save nothing you are doing unless it its more important the lost file(s). Disconnect connection to the INTERNET. Maybe you can use a networked computer to access the problem one but for sure where the program requires a save do it to some kind of external drive.