Posts tagged ‘steak’

September 14, 2011

WIAW: Ugly Edition

It’s time for another What I Ate Wednesday (WIAW). I feel awful about this, but this week’s WIAW is the Ugly Edition. No pretty food here!

I’m eating the same thing M-F for breakfast, lunch, and snack all week… unless I get a chocolate craving, of course. Dinner will change a little, but even that is pretty basic.

I start my protein packed day with first breakfast, which is a salt-free rice cake with 1 TBS of natural peeb. It’s great workout fuel.

Second breakfast a few hours later is a third of a cup of old fashioned oats, half a banana (mashed in oats), and one scoop of natural vanilla whey protein. I also have one third of a cup of raspberries on the side.

Lunch is the ugliest meal of the day, but darn is it filling! I have two servings of lean deli meat, half a sweet potato (I guess approx 7 oz), and one 50-calorie pack of steamed Brussels sprouts. It’s ugly, but it’s yummy. That’s what counts, right?

I usually try not to buy deli meat for various reasons, and now I have one more reason to add to the list. Sodium! I knew deli cuts had a lot of sodium, but I didn’t realize how much until after I got home from the store. Whoops!

Snack has been 110 calories worth of 2% cottage cheese and 15 raw almonds. This is a very fatty yet protein-packed snack. It’s ugly, but it’s incredibly satisfying!

Dinner has been meat, a green vegetable, and a carb. Typical. I had the same thing Monday and Tuesday, beef tenderloin. I enjoyed it with a spinach salad Monday night and broccoli last night.

Tonight is chicken night instead. Chicken gets boring fast, but I have to admit that I really do like the taste of plain ole’ baked chicken. I’m not sure if I’ll pair it with rice, quinoa, or something else all together.

Snacks have been all over the place (whole wheat pita, peeb, or popcorn), so they aren’t pictured. I don’t really think you need any more pictures of ugly food anyway, do ya???

Do you often eat “plain” meals at your house? Or does something generally have a sauce or require a real recipe?
Be sure to check out Peas and Crayons for other great meal ideas!

PS: At least Leia finds them attractive…

Advertisements
September 13, 2011

Burning calories… then eating them all up again

I rocked the gym yesterday. Seriously. I owned that place. After a short warm up, I completed my regular leg workout. I followed that with 30 minutes of stair-steppin’. Let’s just say that stair climber now knows who’s boss.

I’m happy with the way I’ve been packing on muscle lately, but I’m always careful not to over-do it with legs. That’s the only part of me that can bulk; though I must admit, even my legs don’t actually bulk all that much. Too many days of heavy lifting and too many days of bike (spin class aside) and/or stair climber can have a huge impact. For that reason, I’ll probably complete the same leg workout next week with 3 sets of 12 reps for each exercise. I may also skip the stair climber. Don’t worry; I’ll be back at it the following week!

Pear

***Here’s a little tidbit of info – those with pear shapes should shy away from stair climbers and stationary bikes. These machines build the muscles you want to slim. The machines give many people a great rear view, but if you want to minimize any pear-ness, I’d limit stair climbing and stationary biking (spin class aside) to less than once per two weeks. I also happen to think stair machines with actual turning steps are the best steppers for lower body shaping.

I proceeded to consume loads of protein throughout the day. For my 1366 calories (a wee bit low, but not too much considering weekend splurges), I had 77 grams of protein. Sweeeeet. Sadly, my sodium was a bit high, but that’s okay every once in a while. This dinner helped with my muscle recovery.

local beef

Okay, that wasn’t my real dinner. I made this tenderloin roast last night, and that’s the entire roast. My dinner was more like this.

local beef n' spinach salad

Yeah, that’s a lunch plate, not a huge dinner plate. Can you believe that’s 3.5 oz of beef? No, a better question is, can you believe that’s a recommended “portion?” I know that 12-oz restaurant steaks are ridiculous, but I guess it takes a while to re-train your brain from those gargantuan servings.

To wrap up the post, I just haaaaaad to share some links I’m loving.

  1. Regarding the small plates… I love this Small Plate Movement. I recommend it to everyone!
  2. I enjoyed reading Runner’s World’s healthy approach to weight loss. No gimmicks here.
  3. I also can’t wait to try a few of Martha Stewart’s eggplant recipes, like this one or this one.

Have you heard of the Small Plate Movement? Do you follow “recommended” portions?

September 12, 2011

Iron Woman

Who had a good weekend? I did! It wasn’t the best ever, but no weekend is a “bad” weekend. Clemson sure could have played better, but let’s not get into that…

Go Tigers!

I had a relatively healthy Friday, but that went right out the window on Saturday. It could have been much worse, and I don’t feel guilty at all. Kev and I split quesadillas for snack/dinner while watching football, and we split this frozen pizza for a late dinner after the GA vs. USC game.

Beer n' Pizza

I don’t generally like thin pizzas or white pizzas, and this was both. However, we agreed that it was pretty darn good for the price.

Pizza may not be the healthiest option, but you know what is healthy? Iron. (Sweet transition, right?) I purchased lots of spinach, sprouts, salmon, and beef at the store Sunday, so it got me thinking about this vital nutrient.

Women’s Health Magazine said that iron eliminates free radicals from the body “and helps protect against heart disease, type 2 diabetes, and cancer.” Iron also strengthens your immune system and keeps your thyroid running smoothly.

Stella Lucia Volpe, PhD, RD, an associate professor of nutrition at the University of Pennsylvania School of Nursing, told Fitness Magazine, “Only heme iron — found in animal foods like beef, lamb, or poultry — is directly absorbed into the body… Vegetable iron isn’t absorbed as efficiently.”

Spinach Salad (Only Part of Dinner)

No matter your diet (carnivore, flexitarian, or vegetarian/vegan), you can boost absorption by consuming iron-rich foods along with Vitamin C. According to Fitness Magazine, calcium interferes with iron absorption. I guess fortified cereal doesn’t help so much with milk!

We should get 18 milligrams of iron per day, but that can be difficult – especially on a plant based diet. Up to 62 percent of women fail to meet the recommended minimum.

To check the iron levels in common foods, check out these handy lists from FitSugar and WebMD. A few of the listed entries are:

  • Half a cup of cooked chickpeas = 3.4 mg
  • Half a cup of steamed kale = 2 mg
  • 3 oz of steak = 4 mg
How was your weekend? Did you catch any great football games? Do you keep track of your iron intake?
August 15, 2011

A Weekend of Pictures

I hope everyone had a good weekend. Mine was too short, but it was good. I had a very relaxed Friday, but Saturday was a bit more eventful.

I worked out, baked, bought shoes, and enjoyed a date night with the mister. For my workout, I continued the Vacation Countdown plan from last week. I wish I were actually using it to count down to a vacation! I also did 45 very sweaty minutes of cardio on the stationary bike.

I felt a bit sore Sunday from all that leg work, but it wasn’t too bad. It’s good to feel the burn!

I’m glad I worked so hard at the gym, I needed to pre-burn Saturday’s snack. I know frozen yogurt is trendy right now, and while I don’t deny it’s yum-ness, I have to confess that I prefer good ole’ fashion ice cream.

This one’s got peanut butter and brownie bits inside. I couldn’t think of a better combo if I tried! Here’s a random fact about me, one of my favorite smells in the whole world is the smell of an ice cream parlor. I consider it a comfort smell; it brings back memories – and usually means I’m about to get ice cream!

Although they probably should have, the indulgences didn’t stop there. Kev and I had a great date night. With dinner, I enjoyed a Wolf Hill Brewing Co Trooper’s Alley IPA (say that five times fast) with my steak.

Sadly, the filet was over cooked and dry, but at least the beer was good! The restaurant got all their meat from local farms. Sweet.

We weren’t ready to end the night just yet, so we went for a nightcap at a different lounge/restaurant/bar/thing. I had a really awesome wine (not a great beer selection), and Kev got scotch. For the wine-o readers out there, I had a glass of Edge Cabernet Sauvignon 2007.

I detoxed a bit last night with a side salad and veggie wrap. The wrap had hummus, spinach, kalamata olives, grilled onion, and grilled red pepper.

Yes, it was as awesome as it looks! I think it even tasted better than my dry steak from Saturday, but don’t tell Kevin that. 😉

What was the best thing you did/drank/ate this weekend?

August 12, 2011

The Great Debate

Helloooo Everyone!  Here’s a secret… I stayed out too late watching The Help last night, so I totally skipped my 5 a.m. workout.  Don’t worry, I packed my gym bag so that I can squeeze in a quickie tonight after work.

Today’s post isn’t particularly informative or enlightening.  Sorry.  Hopefully it’s at least provocative.  I should clarify.  It’s mentally provocative – like, stimulating or something.  It’s hard to get my brain working on Fridays, but this was my inspiration yesterday…

And I thought I was having a rough day.  I’m pretty sure those chickens had it much worse, and that brings us to today’s topic – to be, or not to be… vegetarian.

I’ve tried to learn more about how my food gets to my plate.  After seeing movies like Food Inc., reading books like The Kind Diet, and visiting websites, such as PETA (I know… I know… just roll with me here), I become increasingly aware of the mistreatment of farm animals.

I’m not talking about cute mom-n-pop farms, and I’m not going to discuss any gory details.  I won’t even get into the terrifying Super-Bug argument.  But let’s face it, being a Purdue chicken is bad.  Really bad.

What I haven’t learned from the media, I’ve learned from my two cats.  They are not people, but I still love them.  Their personalities (maybe that should be cat-alities?) are incredibly unique.  They even have favorite house guests!  Would I eat them?  Not a chance.

my family

So then why am I not vegetarian?  (Vegan actually, because I also despise the way factory farms treat the cows and chickens that provide dairy and eggs).  I love steak.  I love bacon.  I also love how healthy and unprocessed lean meats are.  Lastly, I love that I’m not a bother to the people around me.  (I’m not saying all vegetarians are bothersome, but we’ve all met 1 or 2 of “those” vegetarians.)

salami

Kev trying the salami in Florence

 I also like that there are mom-n-pop farms that produce sustainable and ethically raised animals.  Sure, the animals still die, but who doesn’t?  I can live with that.  Many organic farms still aren’t as cruelty-free as I’d wish, but the link below states the differences between organic and conventional that show how organic is clearly a step in the right direction:

***Organic vs. Conventional Livestock Production: A side-by-side comparison (Jan. 2010)***

Soooo, I guess I try to limit my meat consumption, and I buy organic animal products as much as possible.  However, I’m just not ready to give it up yet.  Maybe I never will.

 

Have you ever had the “to be, or not to be” vegetarian debate?  If you are vegan/vegetarian, did you do it all at once or gradually make the change?

%d bloggers like this: