Archive for the ‘meat’ Category

So busy in fact that I couldn’t fit all my activities and nutritional info on to one excel sheet.  That is why you get three separate GIF files for your viewing pleasure.  Plus, if you click the read more option below, you’ll get a tease about tomorrow’s post- a post I REALLY DON’T want to write or leave up as public record.

Back to the Excel files.  The first GIF showcases today’s activities and basic meal information. As usual (at least for the last week) the day started out with some Wii Fit yoga and boxing.  Around the middle of the day I took the opportunity to lay out the slip and slide and enjoy time with my daughter and wife- and later suffer from a raging sun burn- for over an hour.  Later I took some time to throw in a complete resistance workout using an old set of PowerBlock dumbbells.   Also, I’m not even counting the 50 or so times I had to throw my daughter over my head, run around with her on my shoulders, etc.  I would rank today as a high activity day.


The second GIF is the top half of a more in depth analysis of caloric intake throughout the day.  (more…)

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I hate gimmicky diets!  Low-Carb, no carb, low fat, high fat, grapefruits only, whatever, they all serve one purpose- to make some schmuck who wrote a book rich.  Eventually, I hope to be that book writing schmuck.  But for now I have no book.  What I do have is a wife with relatives that swear by the “South Beach Diet”- isn’t the pretentious name alone enough to make you gag?

So, as an act of marital love (akin to watching a boring chick flick times 1000) I’ve agreed to do South Beach with her for at least one month.  So what is South Beach?  Think Atkins but more veggies and a bit less steak.  I get two weeks of pretty much just veggies and protein, then I am “allowed” to reintroduce whole wheat and such.  You aren’t even allowed to eat fruit during the first two weeks.  Does that sound healthy to you?  I thought so.  But oh well, I will try it and report back to you.

This is day one of South Beach for me.  For breakfast I had one of those brand name South Beach breakfast bars and about five strips of turkey bacon.  I was able to make it through my time in the gym with a fairly decent workout and some pretty intense leg exercises.  My meals for the rest of the day include turkey breast on greens and whatever my wife makes for dinner tonight.  Wish me luck and pray for me.  HA!

Well I wanted to post on money saving investments today, and all I could come up with was one idea.  So I will share my one idea and in return I hope you guys share some ideas on investments that will save money in the long term.

Buy a Freezer:  Who hasn’t been frustrated by the inability of their freezer to adequately contain the fruits of a trip to the grocery store?  And when meat goes on sale, a rare occurrence, it is a great idea to scoop up as much as possible (and reasonable).    For example, our local grocery store occasionally puts 3 lb bags of chicken breast on sale for $3.50 each.  The usual price is 7.99-8.99 per bag.

Now, if you owned an individual freezer unit you would have somewhere to put that discount meat- not to mention pastries, frozen veggies, and frozen fruits.

How much can you save with this idea?  Well let’s just take the chicken example.   My family goes through three bags a month (sometimes four).  At $8.50 per bag the cost over the year is $306, while the the cost at $3.50 per bag is less than $130 per year.  A savings of  $176 dollars over the year.  And that is JUST the chicken.

Now I know there are some costs associated with this.  For example electricity to run the unit.   But, to the best of my knowledge, once the unit is full it is relatively inexpensive to run- as the frozen goods in a packed refrigerator allow the unit to use less electricity than an empty freezer.

So what are your ideas?

You need to check out this month’s copy of Men’s Health magazine. Here are a few articles and tips from the latest copy for your enjoyment:

The TNT (Targeted Nutrition Tactics) weight loss plan by Men’s Health

An interesting diet plan that seems like a twist on Atkins. For the most part it seems like a run of the mill low carb diet except for the fact that by the fourth week you have two days a week to eat lots of carbs- and the rest of the week is low carb. It is fairly interesting, can’t say I am completely sold, but swing by and check it out.

Men’s Health has it packaged as a 12 week weight loss program. And you all know how crazy I am about challenges and programs that are numbered in weeks (Two Week Total Transformation Challenge!!). I have never been crazy about low carb diets but then again it has been a LONG time since I tried one. Plus with the cost of steak these days (thanks a lot federal subsidies to ethanol- the biggest waist of cattle feed) I am not sure I could afford a low carb diet.

A Beach Body: Bingo [A Weight Free Workout]

Four simple exercises for those without dumbbells or kitty litter containers full of rocks.

Know More, Grow More [not available online]- The most interesting and surprising part of this article was the author’s comment that “You should be able to do a chinup with as much weight as you can bench press.” The author, Micheal Boyle, notes that once your bench press exceeds your chin-up by more than 15% the risk of shoulder injuries “rise significantly.”

Boyle suggests a simple test. Grab the closest chinup bar and see how many reps you can pound out. Now go to the bench press and put your body weight on the bar (he doesn’t say whether to add the bar’s weight into the equation) and see how many reps you can do. If you can do more bench press reps with your body weight than you can do chin-ups you are at risk for shoulder injuries. See Page 118

The Traveling Man’s Eating Plan

An excellent article for those who spend a lot of time on the road or out of the home. Here are the author’s tips (check out the complete article here)

  1. Forget about the menu. Know what you are going to order before you even enter the restaurant.
  2. Consider staying at a Bed and Breakfast. These usually offer home cooked meals (more of a healthy selection and less junk).
  3. Manage temptation. Ask the hotel to stock your mini-fridge with food fit for a diabetic. “This is a frequent request, and most hotels oblige by swapping out high-sugar junk foods for milk, cheese, vegetables, diet soda, and fruit[.]”
  4. Keep your laptop on your desk.
  5. Invite a new client to dinner- Apparently when eating with strangers men ate 35% fewer calories than when eating with friends and loved ones.
  6. Be your own man- Don’t order the same nasty food as the group. Show yourself as a leader and someone who is in charge of their own body.
  7. Keep a stash of protein bars, but use caution. Aim for low calories protein bars. The author recommends Snicker’s Marathon bar.

Tomorrow’s gonna be the day I shatter the 173 lbs barrier.  Not that morning, but what I do during the day will result in me weighing in on Monday (5/28) at 172.9.

The odds are stacked against me.  Why?  Well tomorrow is church, and church means one troublesome thing, donuts– Dunkin Donuts to be exact.  I think even allowing myself one (and only eating one is hard enough), if I trim back my calories at lunch and my afternoon snack, I can still pull it off.

So here’s the plan for tomorrow…

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Yesterday worked out well.  I got caught up in daddy duties last night and missed my second workout, so that has been moved to today.  My intervals went well yesterday with sprints at 5, 9, 13, and 16.  The first sprint was at 90% intensity and each sprint thereafter declined in intensity by 10%.   I felt good after and I must admit my legs and gluteas maximus were really sore!  I felt that soreness when I did my plyometric jump squats.

As for today…

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Today’s health tip is easy and simple to implement in your daily nutrition plan. Not to mention cheaper!

Replace Most of the Red Meat you Eat with Chicken and Turkey.

Why? Several reasons.

  1. It’s lower in calories.
  2. It’s lower in cholesterol.
  3. It’s lower in unhealthy fats.
  4. It has just as much protein.

Compare beef, chicken, pork, and turkey. [1, 2, 3]

A cut of beef (sirloin steak) has 21g of protein and 13 g of fat; A cut of chicken (breast) has 24g of protein and 1 gram of fat; A cut of pork (loin) has 19g of protein and 16g of fat; and a cut of turkey (breast) has 24g of protein and .8g of fat.

Applications: At breakfast replace regular bacon with turkey bacon. Regular bacon can have as much as 39g of fat and 6g of protein (serving size 3 slices), while a similar size serving of turkey bacon has only 8.4g of fat and 6.5g of protein. At lunch put down the regular sloppy Joe in favor of some turkey sloppy Joe (light on the sloppy). At dinner try replacing your sirloin steak with chicken breast.

Relax, You Can (and Should) Still Eat Some Red Meat.

Don’t cut out red meat completely, just eat less of it. And when you do eat red meat try purchasing some beef round cuts. At 25g protein and 8g fat per serving they offer the best combination possible of high protein and low-fat. Want to eat something even better for you? Try Bison meat. It is tasty and healthy- with 30g of protein and only 2.5g of fat per serving. Only downsides: it is a bit pricier than steak, but not by too much; your local store probably doesn’t carry it so you will have to order it through the mail. Try ordering from suppliers like this one.