Wednesdays food log

Wednesdays food log

Wednesdays food log:

Breakfast: protein shake – i was out of eggs, etc.

Lunch 8oz chicken breast, tomato, and greenbeans/onions

pre-workout: protein shake

dinner 8oz steak (ribeye with fat trimmed off), corn on the cob with light butter and 1 teaspoon of parmsean. grilled Portabello mushroom with a teaspoon of olive oil, and spices.

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Tip of the day: what else besides protein?

I have a desk job, but I put my body through some stress due to the nature and intensity of the workouts I do. As a result, I like to make sure I take in enough protein with every meal. If you have reviewed my food logs, or if you are one of the many that I have had conversations with on the topic, you know that I tend to focus on my protein source and stress that we should avoid carbs (with some exceptions) and avoid refined sugars. The next question is usually, “so what else do you eat”? 

 

The simple answer is that I basically fill my plate with Low or medium glycemic load veggies and fruits/berries/nuts.. The glycemic index tells you how fast you will get a blood sugar spike from a source, and the glycemic load is basically saying that a small amount of a higher Glycemic Index (GI) food will have the same glycemic load as a large amount of a lower GI food.  do a google search for glycemic load and you will find ample resources but I will include two links: 

http://www.glycemic-index.org/glycemic-load-chart.html

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2064/2

the second link is showing the GL for strawberries (which i happen to love when in season). If you look up my other big favorites, broccoli and tomato’s, you will see that they are low GL foods. find something you enjoy that has a low or medium GL, keep it within the bounds of your allowed calories for the day, and you are good to go. My wife and I have calorie targets for each meal, but I will note that if we know that we are going out for a meal with friends that we will adjust down the calories for the other meals. We feel that this technique gives us a little more room to allow for restaurant meals. 

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tuesdays food log

tuesdays food log

Brunch: protein shake with skim milk
lunch chicken breast with tomoto
pre-workout: protein shake with skim milk
dinner 1/2 avocado, 1/2 tomato, green beans with onions and 8oz chicken breast

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Tip of the day: Olive Oil 101

Tip of the day: Olive Oil 101

I get frequent questions on olive oil. If you read my blog, you probably noticed that I use it daily. I grew up in New Orleans in a Sicilian family so olive oil was part of life for as long as I can remember. Let’s assume you are brand new to this joy of nature, perhaps one of the people that is switching from margarine. BTW. a whole generation was raised to use margarine because butter was “bad”. Come to find out, butter is better for you than margarine, but we do still need to be tracking our fat intake. The big question for some is “why olive oil”? Cooking shows and the media gives the impression that we “should” use it, but why? The big two reasons are that it contains a mono-unsaturated fat, instead of saturated fat, which is good for you. The second reason is that it tastes great.
If you are a newbie, you might just run to the local supermarket and grab a bottle. That is perfectly fine, but in terms of the “good-better-best” paradigm, we can do better. The low grade oil’s are actually not regulated in the good old USA (tightly regulated in Italy/spain, etc.) so they can use pretty low grade oil that would be considered fit for use in lighting only. BTW. a bit of trivia, the candle that burned for 8 days in Jewish culture (the Menorah) was fueled with Olive oil, and that use has been pretty common for centuries.

To move up a notch, use an extra virgin olive oil that is from a brand name. you can research on the web and get more info on the rating. If you are in Little Rock (or many other cities) you can visit an olive oil retailer (Strippaggio in promenade mall) and taste various oils.

a few top tips:
-Cooking with olive oil is great. just be aware of the smoke point of the oil, keep your flame/burner off “high”
-Olive oil has a shelf life. about 6 months for a good oil, MUCH less for cheap oil. some cheap oils are actually rancid by the time you open them.
-You get what you pay for.. don’t try to get the cheapest. not saying you need to spend $50 a bottle (i have a few of those but not for day to day), but get what you consider a mid range oil.
-Taste if you can, find one you enjoy. the more hearty ones have more anti-oxidants.
-For more frequent users. I keep at least two olive oils. I have a mid-range (for me its about $20 a bottle) that i use for every day cooking, and a premium oil that i use for salads, etc. (where you can taste the rich flavors of the oil.
-Change up the dance partners. for salads, try olive oil and lemon, or olive oil and balsamic, etc.

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Monday food log

Monday food log

Brunch: Fish Taco’s with homemade pico de gallo
pre-workout snack. 1 large naval orange
dinner. 8oz chicken breast. 1 tortilla. Pico de gallo and 1/2 fresh tomato.

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Sunday food log

Sunday food log

Breakfast: lean roast beef, 3oz of gouda
lunch: salad with olive oil and vinegar
dinner: I had a cooking party and made a chicken picata and a healthier version of an indian stir-fry. plus some red wine to help the creative process 🙂

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Super foods.. They are real!! FREE information

Super foods.. They are real!! FREE information

It seems I often see ads on the web for “super foods”, click here for more info, etc. I think most of them are some exotic berry from an exotic land, but I have proof that super foods are REAL.. Superman, seems like an ordinary man but he has great strength and other properties packed into an ordinary looking visage. Well my friends, if superfoods are the same, then they are indeed real and available at your supermarket or fast food outlet. For example, one can prepare a hamburger at home and for less then 400 calories, but some fast food burgers (without the fries or drink) can be DOUBLE that calorie count.

 
Don’t think its coincidence that makers of processed foods have high calorie counts. They apply the science of eating and know what combination of ingredients can please your taste buds, and they are loaded with highly refined and processed ingredients to minimize their cost and profit margin. I have no problem with a business making money, but I do wish they would care more about the obscene number of calories they are feeding their customers. I was in a popular fast food joint about 6 months ago, this chain does have their calorie counts posted on their menu. I was shocked to see that they have a “kids meal” item that had about 800 calories. NO child needs 800 calories in any meal and I cant see how they can justify adding that to their menu.

 
If you want to drop body fat, and feel better, avoid processed foods and fad diets. Strive for consistency, track your calories and eat fresh foods made from real ingredients. Save your money and don’t be tricked into marketing schemes for the exotic “magic food” of this month and just buy good quality real foods available at your local supermarket or farmers market.

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