This is my favorite thing to make when I want something good but also need a lot of protein. I like to make a batch this size or bigger and then freeze a bunch of portions in separate tupperware containers to I can take them to work or whatever. They stay good in the freezer for a long time, but I usually end up eating it all within a couple of weeks. You can change the type of meat to suit your needs and tastebuds. Personally I like my chili to have lot's of meat and different kinds of meat.
Some people are calling this a stew and not chili, but I think it's close enough. Competition chili isn't allowed to have beans so that's my rule. Beans are actually pretty good for you, but I just don't like them getting in the way of all the delicious meat I am putting in there. There are many other recipes, but this is my go to.
Wednesday, January 20, 2016
Sunday, January 25, 2009
The "diet" that I am on
Let me make this very simple for you. Any diet that you follow will work. Atkins, Zone, or the Velocity diet. Believe me. I tried them all for a little while and they all worked great. The question is whether you can stick to them. I haven't been able to for more than a few weeks so I created my own. My system is very simple. VERY SIMPLE.
Note: This is not a way to lose 25 pounds in 30 days but this is how I lost a ton of fat, gained a bunch of muscle and still had a life.
1. Figure out how many calories I should be eating.
First figure out your Base Metabolic Rate. That is the approximate amount to stay the same weight you are currently at. From there you can either subtract 300-500 calories a day or increase your activity. Or both.
2. Eat that amount of calories in lean protein, veggies and healthy fats.
Chicken, Broccoli, Salmon, Spinach, Turkey, Eggs, Avacado, Lean steak, etc.
3. Keep at least 80% of my intake sugar/booze/pizza free.
As you can see I cheat a little but it's not a "cheat day" and a majority of my meals are keeping my body on track. Some weeks I am at 100% and others I am closer to 80%. So I can still go out with friends and not feel bad about having a burger from time to time.
4. Move daily. Even if it is just a 20 minute walk.
That's it! No pills, no product to buy. I drink green tea but that's about it. :)
Note: This is not a way to lose 25 pounds in 30 days but this is how I lost a ton of fat, gained a bunch of muscle and still had a life.
1. Figure out how many calories I should be eating.
First figure out your Base Metabolic Rate. That is the approximate amount to stay the same weight you are currently at. From there you can either subtract 300-500 calories a day or increase your activity. Or both.
2. Eat that amount of calories in lean protein, veggies and healthy fats.
Chicken, Broccoli, Salmon, Spinach, Turkey, Eggs, Avacado, Lean steak, etc.
3. Keep at least 80% of my intake sugar/booze/pizza free.
As you can see I cheat a little but it's not a "cheat day" and a majority of my meals are keeping my body on track. Some weeks I am at 100% and others I am closer to 80%. So I can still go out with friends and not feel bad about having a burger from time to time.
4. Move daily. Even if it is just a 20 minute walk.
That's it! No pills, no product to buy. I drink green tea but that's about it. :)
Tuesday, September 9, 2008
60 seconds to steamed broccoli
Most people don't eat enough vegetables and I constantly hear the excuse that they are difficult to prepare. So here is a way you can have some delicious steamed broccoli with minimal effort.
Line the bottom of your container with water. You can use Tupperware, a ramekin, or anything else that has a microwave safe lid. You won't need much water. About a tablespoon per cup of broccoli.
Add cut broccoli (You can buy it pre-cut.) and set the lid on top. Don't snap the lid tight or your container might explode. Put it into the microwave for about 40 seconds. The water will turn to steam and cook your veggies to perfection.
Adjust the time and water amount depending on how mushy you like it and feel free to add some seasoning if you like. A touch of salt and garlic powder will go a long way.
Add some shredded cheese and microwave for an extra 15 seconds if your diet permits.
Broccoli is a great choice when it comes to vegetables and should be a part of every ones diet. Though this method can be used for other vegetables you will need to experiment with cooking times.
Enjoy!
How to Break a Fat Loss Plateau
by Mike Roussell PhD(c)
What is stopping your from reaching your fat loss goals? Maybe you are on track. If so then you can skip this article and go read something else however if your body isn't where you want it to be then keep reading.
It is not uncommon that I talk with someone about their weight loss and they are completely baffled about why they can't lose more weight. They are training hard and they are using a solid high protein, reduced carbohydrate, low calorie diet but they just aren't losing weight fast enough.
The first question I always ask is - Do you track your compliance?
They respond "Huh?"
The truth is that you may have an amazing training and diet program but if you aren't following the plan then you might as well have a bad training and diet program. You may be thinking. Yeah, compliance I've heard that before, I actually DO track what I eat. That's well and good but let's takes this compliance thing one step further and look at the little things.
Let's be honest. You can eat an extra piece of toast and not mark it down. You can make that teaspoon of peanut butter more like a tablespoon and not tell anyone but in the end the tape measure never lies. It is these small food indiscretions that most people don't may attention to but in the end they can be the deciding factor in your fat loss. You can overlook them and lie to yourself now but you'll be disappointed later on when the time comes to measure your progress - the tape measure never lies. It is better to be honest about your compliance so you can make strides to fix the holes in your plan, then lie to yourself, not lose the weight, and be stuck saying I don't know why I'm not losing any weight.
Are you making this mistake? Be honest with yourself. Let's look at some things that you should be doing on a daily/weekly basis. If you aren't physically tracking your compliance then you need to start there. How many of your planned meals are you eating? How many are you missing? That is step one. The next step is to ensure that you are accurately tracking your compliance. This is an area we are all tempted to cheat in.
One of the not so obvious reasons why I recommend that people chunk their food prep and do in 1-2 times a week is because many people snack while cooking (I'm very guilty in this area). A slice of chicken here, a couple carrots there, you know what I'm talking about. These things add up. If you can't cut out your nibbling when cooking it is very important that you chunk your prep. The difference could be as much as 500 calories a week saved (maybe more!).
Your mission is to get your compliance in check. In order to guarantee your success this is the only change that you should make over the next 2 weeks. Don't change your diet, don't change your training - just focus on accurately tracking your compliance and under the radar snacking. If after 2 weeks you notice that your measurement are going down or the the scale shows that you've lost more weight then we know that was the problem.
About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit Warp Speed Fat Loss. Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike's writings can be found in magazines such as Men's Health, Men's Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.
What is stopping your from reaching your fat loss goals? Maybe you are on track. If so then you can skip this article and go read something else however if your body isn't where you want it to be then keep reading.
It is not uncommon that I talk with someone about their weight loss and they are completely baffled about why they can't lose more weight. They are training hard and they are using a solid high protein, reduced carbohydrate, low calorie diet but they just aren't losing weight fast enough.
The first question I always ask is - Do you track your compliance?
They respond "Huh?"
The truth is that you may have an amazing training and diet program but if you aren't following the plan then you might as well have a bad training and diet program. You may be thinking. Yeah, compliance I've heard that before, I actually DO track what I eat. That's well and good but let's takes this compliance thing one step further and look at the little things.
Let's be honest. You can eat an extra piece of toast and not mark it down. You can make that teaspoon of peanut butter more like a tablespoon and not tell anyone but in the end the tape measure never lies. It is these small food indiscretions that most people don't may attention to but in the end they can be the deciding factor in your fat loss. You can overlook them and lie to yourself now but you'll be disappointed later on when the time comes to measure your progress - the tape measure never lies. It is better to be honest about your compliance so you can make strides to fix the holes in your plan, then lie to yourself, not lose the weight, and be stuck saying I don't know why I'm not losing any weight.
Are you making this mistake? Be honest with yourself. Let's look at some things that you should be doing on a daily/weekly basis. If you aren't physically tracking your compliance then you need to start there. How many of your planned meals are you eating? How many are you missing? That is step one. The next step is to ensure that you are accurately tracking your compliance. This is an area we are all tempted to cheat in.
One of the not so obvious reasons why I recommend that people chunk their food prep and do in 1-2 times a week is because many people snack while cooking (I'm very guilty in this area). A slice of chicken here, a couple carrots there, you know what I'm talking about. These things add up. If you can't cut out your nibbling when cooking it is very important that you chunk your prep. The difference could be as much as 500 calories a week saved (maybe more!).
Your mission is to get your compliance in check. In order to guarantee your success this is the only change that you should make over the next 2 weeks. Don't change your diet, don't change your training - just focus on accurately tracking your compliance and under the radar snacking. If after 2 weeks you notice that your measurement are going down or the the scale shows that you've lost more weight then we know that was the problem.
About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit Warp Speed Fat Loss. Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike's writings can be found in magazines such as Men's Health, Men's Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.
Monday, September 8, 2008
Turkey Bacon = YUM!
Generally I am wary of "replacement foods". Vegetarian hamburgers? Soy sausage? Tofu hot dogs? Yuck.It doesn't help that my personal experience has shown that soy is a terrible option as far as proteins go.
But turkey as a surrogate is an exception for sure. Turkey burgers, turkey sausage and turkey bacon have all treated me very well both in weight loss and tastyliciousness.
Turkey bacon takes 5-10 minutes to prepare. 3 slices fits easily into a pan and totals only about 90 calories depending on the brand. Speaking of the brand I would suggest never getting the store brand as all of the ones I have tried were gross. Spend the extra 50 cents and get Oscar Meyer or Jimmy Dean or something.
Like any "replacement food" don't expect bacon. But if you haven't tried it you are missing out.
Go buy a pack. It will be the best $3 you have spent in a while.
Sunday, September 7, 2008
3 Minute Meal: Microwave Omlet
This is great for breakfast because it takes about 3 minutes to make. You can easily adjust for your calorie needs but this version should be about 300 calories at about 25 grams of protein. You can add bell peppers or some lean ham if you wish. Though that will add some prep time :|
Ingredients: 1 slice turkey bacon, 2 eggs, 1/4 cup shredded cheese
Clean out an empty cottage cheese/yogurt container (Or something similar.). Put the eggs in. Tear up the turkey bacon into chunks. Mix up the eggs and bacon. Put cheese on top. Poke a few holes in the lid. Microwave for about 1:30. Eat! Sometimes I will hold off on the cheese until the last 20 seconds of microwaving. Depending on how lazy I feel.
Note: There is a lot of talk about how egg yolks are bad for you. The data I have seen doesn't show any real evidence that egg yolks are bad for you. In fact they have quite a bit of good cholesterol, are high in protein and have a very anabolic effect on the body. It seems like the studies that talk smack about eggs are done by cereal companies.
Friday, July 4, 2008
How to go to a BBQ and stay on your diet
That's easy! Bring your own food.
There are many things that you can bring to a BBQ that will be appropriate for the occasion and also appropriate for your "looking good naked" goals. Here are a few ideas to get you thinking. Remember to bring plenty and you will become the BBQ hero.
Salmon: Take a big ole' piece of salmon and cut it up into your preferred serving sizes. Season and wrap in foil or put it in a disposable baking tray. So when you get there all you have to do is throw it on the grill.
Shish Kebabs: Great way to get lean meat and vegetables in you. Which is pretty much all you need.
Foil Wrapped Veggies:
- Mushrooms with a bit of olive oil
- Broccoli with olive oil and garlic powder
Some BBQ's you may not be able to bring your own food (No time to prepare, not appropriate, etc.). In those occasions I always try eat something before I go so if there is no healthy options I don't stray too far. My suggestion is to master one specific recipe so people will start begging you to bring it.
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