• Skip to primary navigation
  • Skip to main content
  • Skip to footer
Alexander Training personal trainer Austin Texas

Alexander Training - personal training in Austin, Texas

Personal training in Austin, Texas and customized strength programs in Austin, Texas.

  • Home
  • About
  • Blog
  • Success Stories
  • Personal Training
  • Online Personal Training
  • Training Programs

Nutrition & diet

Spice Up Your Food with These Calorie Free Flavors

March 23, 2021 by Kathryn Alexander Leave a Comment


Lemon, bay leaves, garlic, Goodstock BBQ Seasoning, black pepper, Murray River Salt Flakes, kosher salt, ground pepper, table salt (clockwise).

Lemon, bay leaves, garlic, Goodstock BBQ Seasoning, black pepper, Murray River Salt Flakes, kosher salt, ground pepper, table salt (clockwise).

Preparing food can quickly feel repetitive, especially if you are trying to keep certain parameters. Keep it interesting by spicing up your foods (pun totally intended) with these spices and flavors. They are mostly calorie free, except for lemon and garlic, but they provide an insignificant amount of calories in these situations.

Salt

Salt is one of the most fascinating minerals in existence. It is necessary for human survival, as sodium plays a vital role in nerve conduction and fluid regulation. There is a right amount though; not too little, not too much.


The American Heart Association recommends 1500mg of sodium or less, with an upper limit of 2300mg. While people in extremely hot, sweat inducing conditions such as firefighters or athletes in hot climates need more, most people only need 500mg or less. Read here for more. See your doctor for specific recommendations.


Salt has been used as a preservative, a currency, and a flavor enhancer. There are many different varieties of flavor and texture of salt, so break your routine and try a new salt. I am now trying the Murray River Salt Flakes, a product of Australian aquifers.

Black Pepper

Black pepper adds an extra little kick to any savory dish. It also adds a finished, seasoned look to a dish. 


seasonings.jpg

Lemons

Lemons are extremely versatile in cooking and baking, as a lemon squeeze adds zing to any flavor. Lemons can be used in baked sweets like pastries and pies, or squeezed over savory dishes like salmon, vegetables, or my favorite, boiled crawfish. 

Bay Leaves

Bay leaves are used to season savory dishes like stews and gumbos. The leaves are typically not eaten, but add flavor during the cooking process. 

Garlic

Garlic is an extremely pungent relative of the onion. It is low in calories but big on flavor. And, a little bit goes a long way!

Specialty Seasonings

You could try a different seasoning every day of your life and not run out, with so many talented chefs and cooks sharing their creations. My favorite new find is Nolan Ryan’s Signature BBQ seasoning, found at his storefront Goodstock, in Round Rock, Texas.

Your Turn

Try some of these spices on one of your regular dishes to change up the flavor. Better yet, try an unexpected combo of flavors and see how it turns out. Let me know what you create!

Filed Under: Nutrition & diet

Smoked Chicken and Green Beans & Tri-Color Potatoes

March 16, 2021 by Kathryn Alexander Leave a Comment

My new favorite way to make chicken is to smoke a whole chicken. Smoking gives an extra layer to the flavor, but you can always do this in an oven too. Whether in the smoker or an oven, a whole chicken and some vegetable sides provide protein and nutrients for days, and is not as work intensive as you’d think. In fact, the most time consuming part is preparing the vegetables, which is something you can easily substitute with quicker options.

This meal will feed at least 4 immediately. If you have leftovers, you can pair with salad for an easy healthy meal.


whole_smoked_chicken.jpg

Prepping and Smoking the Chicken

To prep the chicken, I covered the it in olive oil and spices. That’s it. I have been using Traeger’s Fin & Feather rub, which is flavored largely with garlic and paprika. The whole chicken then goes in the oven or grill on 375 until the meat reaches an internal temperature between 160 and 165. This will take the better part of an hour.

Prepping the Sides

After the chicken has gone in, wash the green beans and snap the ends. Wash the new potatoes and add to the green beans. Chop one clove of garlic into small pieces and set aside. Cut 2-4 slices of bacon into 1 inch square pieces. Dry the beans and potatoes, and cover in olive oil and chopped garlic. Spread the vegetables onto a pan lined with parchment or butcher paper. Place the bacon pieces on top of the vegetables.

Cooking the Vegetables

When the chicken is done, verify that the meat is at an internal temperature of at least 160. When the chicken is removed, bump the heat to 400 degrees. When it is ready, put the vegetables in the oven or smoker for 20 minutes. Check at 20; add 3-4 minutes if the vegetables are not yet golden brown.

Ingredients


smoked_chicken_prep.jpg

  • 1 whole chicken

  • 2 ounces olive oil

  • chicken spice rub

  • 1 pound green beans

  • 1 pound tri-color or new potatoes

  • 2-4 slices bacon

  • 2 ounces olive oil

  • 1 clove garlic, minced

  • 1 teaspoon kosher salt

Filed Under: Nutrition & diet Tagged With: recipes

Tips for Easier Meal Prepping

March 8, 2021 by Kathryn Alexander Leave a Comment


veggies.jpg

I love cooking and hosting, so sometimes I’m cooking for a table full of people. Other times, it’s just me. Even then, I actually plan to cook a bit more than I need now, because I’ll always have enough for someone else to drop in, or for my leftovers.

I previously published a giant how-to on meal prepping for an entire week. It makes a crazy amount of food, most of which you can freeze if you don’t use. It’s a great option that shows how to realistically cook a lot of food with just a couple hours.

Read it here: How To Meal Prep for a Week

But what about the times you overcook, or make too much? You’ll figure out systems that work for you, but maybe some of these tips can save you time when cooking food in advance and saving it for later.

More Tips for Easier Meal Prepping

Meal prepping absolutely makes the week go easier if eating healthy according to a plan is important to you. Here are some quick ideas for cooking enough and not wasting food:

  • Batch your time and cook a few meals. Plan on having chicken breasts and veggies in the oven, and rice and ground beef on the stove. This way your prep and cleanup time is batched, too.

  • Invest in good food storage for leftovers. I love Pyrex. It’s glass, so you don’t have to worry about any weird staining or warping. It freezes and cleans easy, too.

  • You can freeze meals you won’t eat for a few days, and refrigerate the rest.

  • Keep a can of tuna or chicken, and frozen vegetables as a backup. If you run out of food or forget to plan, you can always pop open a can, saute the vegetables, and there you have a meal. If you don’t have guests, you don’t have to impress anybody but yourself.


eggplant.JPG


crab boil.JPG


red_meat.JPG

Read next: My Favorite Recipes

Filed Under: Nutrition & diet Tagged With: how to, nutrition and diet

One Pan Chicken & Veggies

January 2, 2021 by Kathryn Alexander Leave a Comment

This 1 pan chicken and vegetable dish is simplicity in a delicious meal. It requires a few minutes of prep, but cooks in one easy step. I love starting with a first course, which in this case is salad. You can serve the salad immediately if you have guests who are ready to eat, or save it for mealtime. 

Salad


1_pan_chicken_ingredients.jpg


1_pan_chicken_salad.jpg

  • spring mix salad

  • 4 oz feta cheese

  • 2 bell peppers

  • olive oil 

Main Course

  • 6-8 pieces of chicken legs and thighs

  • new potatoes

  • brussels sprouts

  • olive oil

  • Italian seasoning

  • salt

  • pepper


Prep Time

As always, wash your salads and vegetables. Throw the salad, sliced bell peppers, and feta cheese in a large salad bowl. 

Chop the Brussels and small potatoes in half. Place them in an oven safe pan and coat with olive oil, salt, and pepper. 


1_pan_chicken_bellpeppers.jpg


1_pan_chicken_veggie_prep.jpg


brussels_sprouts_1_pan_chicken.jpg


The final product! Might have gone long on the broil, but it was still delicious.

The final product! Might have gone long on the broil, but it was still delicious.

In a shallow dish, pour some olive oil and Italian seasoning. Dip the chicken in to cover each side, and then place on the vegetables. Salt and pepper to taste. Slice a lemon, and squeeze over the whole dish. Put them lemon in the dish to cook as well. 

Cook on 400 for approximately 40 minutes and ensure the chicken has reached 165 degrees internally. Finish with a broil for 3-4 minutes. 

Let cool until desired temperature and serve. Enjoy!


Kathryn_1_pan_chicken_.jpg

Filed Under: Nutrition & diet Tagged With: recipes

Texas Trout

June 10, 2020 by Kathryn Alexander Leave a Comment


Texas_trout_healthy_recipe.jpb


The final product. Delicious!

The final product. Delicious!

Quarantine has really brought out my inner cook. Unfortunately, she mostly cooks steak, salmon, eggs and tuna. So, I decided to mix it up with grilled trout. I prepared this like I would salmon, with garlic, seasonings, and a bit of butter. Trout looks very similar to salmon and cooks just as deliciously, but has a slightly different flavor which is fun to experiment with.

Ingredients

For pre-entree snacking: 

  • 2 bellpeppers, the more colorful the better

  • hummus

  • pita chips

For the main course:


Ingredients for the prep

Ingredients for the prep

  • trout

  • 2 lemons

  • mushrooms

  • 3 oz butter

  • salt & pepper

  • 3 cloves garlic

  • 2 cedar planks

  • olive oil

For kebab sides:

  • mushrooms

  • 3+ bellpeppers

  • kebab sticks

“Prep” Your Appetizer


hummus_trout_alexander_training.jpg

Number one pro tip of the kitchen: have an appetizer. Hangry is not a good look on anybody, and as a host, I never want to make anyone wait in hunger. New recipes tend to take me longer than I expect, so appetizers to the rescue. It might be overkill to call this an appetizer, but for snacking, I opened a pack of hummus, pita chips, and sliced some bell peppers. Vóila.


Trout pre-grilling

Trout pre-grilling

Trout & Sides Prep

On to the main course. Soak the cedar planks and kebab sticks for 30 – 60 minutes before grilling. Soaking longer will not hurt them, so put these in a pan of water first.

Wash and dry the bell peppers and mushrooms. Chop the mushrooms in half and bell peppers in 1-2 inch chunks. Mix in a bowl with an ounce or so of olive oil so they are evenly coated. Optionally sprinkle with sea salt. Set aside while the kebab sticks continue to soak. 

Slice one of the lemons and mince the garlic cloves. 

Remove the cedar planks from their soak and lay the trout across them. Top the trout with a bit of olive oil, the garlic cloves, pats of butter, and finally the lemons. 

Skewer the kebabs with the mushrooms and bell peppers. 

Grill Specifics

Once the grill is heated to approximately 400 degrees, begin the trout and kebab grill. 

Check in 7 minutes to turn the kebabs and check on the trout. It will likely take 5-7 more minutes. 

Serve with a half slice of lemon to squeeze on the trout before dining.

If you try this, please let me know how it goes! I think you’ll love it!


Minute 0

Minute 0


Minute 14

Minute 14

Filed Under: Nutrition & diet Tagged With: recipes

How To Meal Prep For a Week

March 19, 2018 by Kathryn Alexander Leave a Comment

Meal prepping has been all the rage lately; seems like everybody has been talking about it, and for good reason: meal prepping has some huge benefits. It can cut cooking time, and ensure you have good healthy food when you need it. On the downside, it’s heavy on planning until you get in the swing of it. 

To help expedite the planning process, I have compiled a comprehensive guide on how to meal prep for a week, from grocery list to clean up. Pro tip: employ the “I cook, you clean” rule, because there will be a lot of dishes. Sadly, this does not work if you live by yourself.


meal-prep-done.png

Plan breakfast ahead

This meal prep plan will not include breakfast, so I encourage you to have a quick, easy breakfast recipe, if you are a breakfast eater. I have a quick smoothie every morning for breakfast or scramble eggs with grits. Both are simple and I can prepare them practically on autopilot.

The Menu

This is a step by step guide for preparing lunch and dinner for a week, for about 2 people. You can follow along with the text and pictures, or you can watch the video, which condenses it down to the most important steps.


meal-prep-menu.png

You can adjust the recipes to suit you and your family’s food preferences. Check out the menu and if you’d like to follow my plans exactly, and email me if you’d like the full grocery list. 

Getting started

You’ll want 3-4 baking pans lined with aluminum foil coated with a light layer of olive oil. You’ll also use a strainer, crock post and a cast iron skillet. If you don’t have a skillet, you can use another pan.

Preheat oven to 350 degrees.

Marinate flat iron steak with Italian dressing in large ziploc bag. Return to fridge.

How to meal prep chicken

The secret to cooking chicken that doesn’t dry out is to coat chicken with olive oil on both sides before you season it. Sprinkle with Italian seasoning, or seasoning of your choice, and put chicken in the oven. 

Wash your hands.

Write on a post it note what time you put it in, and when you need to check it. Set timer if you’d like. I suggest checking in 45 minutes. 


meal-prep-chicken.JPG


meal-prep-timing.PNG

How to meal prep salmon

Line pan with aluminum foil and olive oil for salmon. 

Slice about half an orange and half a lemon. Coat salmon with olive oil, Paul Prudhomme’s Seafood Magic seasoning, and place citrus slices on salmon. Put salmon in the oven. 

Wash hands. 

Update your post it note with time you put salmon in the oven, and time to check it. I suggest checking in 20 minutes. 


meal-prep-salmon2.JPG


meal-prep-salmon.JPG

How to meal prep vegetables


meal-prep-vegetables.JPG

Line another pan with aluminum foil and olive oil. 

Wash and dry asparagus, brussels sprouts, and broccoli. Of course, you can make more of one if you have a favorite. Chop the ends of the asparagus and brussels sprouts and discard. Chop the brussels sprouts and broccoli into bite sizes, and coat with olive oil and sea salt. 

Fill boiling pot with water and set to high heat, to prepare for the shrimp boil.

While the water is heating up, the salmon should be ready to check. Be sure that it flakes when you gently pull it apart with a fork. If it does, it is done. 

Remove it from the oven. This should make a little more room for the veggies, which are ready to be put in the oven. 


meal-prep-oven.JPG

How to meal prep a shrimp boil


meal-prep-produce.JPG

Prep your shrimp boil veggies: peel corn ears and break in half, wash and quarter oranges, and wash mushrooms and red potatoes. 

As soon as water begins to boil, add spices, bay leaves, and potatoes and corn. 


meal-prep-strainer.PNG

After 5-10 minutes, add mushrooms and oranges to shrimp boil. 

Don’t take your eyes off the shrimp! They only take about 4:00 to cook. Overcook them and they’ll stick to the shell when you peel them. 

Important: when the shrimp are done, save the water to make rice. To do this, pour the shrimp through a strainer placed in a bowl. 

How to meal prep rice

But first, it should be about time to check for the chicken to be done. I always use a thermometer on chicken because it should be well done for safety. Nobody’s got time for food sickness. Chicken should be 165 degrees measured on the thickest part of the biggest piece. 

When the chicken is taken out of the oven, everything should be out. Set the oven to broil and let it heat up. Bring the water in the boiling pot back to a boil. When it is boiling, add in the rice. Follow the instructions on the rice for amount of rice to cook give your estimate of how much water is boiling. 


meal-prep-shrimp.JPG

How to meal prep a giant salad

Wash a few more mushrooms, tomatoes, bell peppers, cucumbers, and lettuce. I use a combination of romaine lettuce and spinach for my salad. To skip a step, you can buy the spinach pre washed in a bag, but always wash it again. 

Combine all these ingredients in a big bowl and put back in the fridge. This is your dinner salad for all week. You can add to it as necessary. 

Confession: I don’t time rice. Check it occasionally and stir. It will be done when most of the water is boiled out. Yes, I know, very helpful. You are welcome. 

How to meal prep flat iron steak

The flat iron steak should be broiled about 5 minutes and then flipped over for 5 more minutes. I like the steak cooked in my cast iron, which isn’t big enough for both, so I did them separately. 

Food safety and freshness

When I prep food, my preference is to prep only 3 days in advance. However, sometimes people prefer to prep for a whole week, as I am showing here. You’ll want to take a few steps to ensure the food you eat is good all week. There are a few ways to do this: 

  • Freeze food that you will eat in 3-4 days or longer. Take out to thaw the night before.

  • Supplement prepped meals with healthy purchased meals through the week.

  • Have a big prep on Sunday, and then a mini prep for say, your protein, mid week.

One way to do this mini-prep is to prepare a crock pot recipe. Crock pots are so easy and make very tasty meals. 

How to meal prep a roast in the crock pot

Pour broth into the crock pot first. Add the roast, beans, french onion soup cans, bay leaves, and more broth if you have it. From here, you can either start the crock pot, or put this back in the fridge, ready to cook tomorrow during the day.

The Feast

When the flat iron steak is out of the oven, everything should be done and cooling. You have your choice of what to eat tonight, since all is available. Too add a lot more variety with a little bit of effort, you can make cooking night a taco night. 

With just sour cream or plain Greek yogurt, cheese, an avocado and tortillas, you get one more entirely different meal. You can have chicken tacos, steak tacos, and any sides you’d like.

You’ll have a little bit of clean up but the foiled lined pans cuts that down tremendously. If you’ll be bringing lunches to work, I suggest putting them in Pyrex or Tupperware in their correct portions before you refrigerate them. If you will be coming home to dinner, you can condense food into pans and cover with fresh foil or Saran wrap, instead of portioning them. 

I hope you found this guide helpful! I’d love to know how you use meal prepping and what tips you can share, too. Thanks for reading! 

Filed Under: Nutrition & diet Tagged With: how to, recipes

The Smoothie Recipe from The Iron Guru, Vince Gironda

March 4, 2018 by Kathryn Alexander 2 Comments

Smoothies and shakes are everywhere these days: green smoothies post yoga, protein smoothies post gym smash, and yogurt smoothies available in the grocery aisle for those on the go. They really are fantastic, as they are quick, versatile, and potentially healthy and delicious. This is one of my favorite recipes, adapted from Vince Gironda, the Iron Guru himself.

My Favorite Shake Recipe

You know I’m an old school iron girl at heart, so it makes sense that this recipes is based off Vince Gironda’s favorite shake recipe.

Vince Gironda, a preeminent bodybuilder and personal trainer in the 1940’s – 1990’s, developed what he called the Hormone Precursor Diet. It was heavy on protein and fat, with much of that coming from eggs. His original shake called for:

  • 12 ounces cream (half & half)

  • 12 raw eggs

  • 1/3 cup protein powder

  • 1 banana

My Take on Vince Gironda’s Shake

I am not a registered dietician, but I will explain how I adjusted this recipe for me. First, I use pasteurized HEB brand Liquid Egg. It’s quick and easy, and eliminates the chance of salmonella. Second, I adjust the recipe down a bit and omit protein powder. My recipe is:

  • 4-6 ounces half & half

  • 6 ounces Liquid Egg (the whole egg version)

  • 1 frozen banana (if not frozen, add ice cubes)

Update: I’ve had lots of questions about the Liquid Egg. It doesn’t make the smoothie taste like egg, but it does give a great whipped texture. Smoothies have a way of disguising flavors, which is why you have heard of people sneaking in greens in smoothies and shakes.

Check out the whole process in the video below.

Modifications

Along the way, I have changed it a bit. Sometimes I add central Texas honey, because, you know, cedar fever. (Can someone tell me if having local honey really helps prevent allergies?)

Other times I add strawberries and blueberries for sweetness. The possibilities are limitless! You can substitute skim milk for cream to cut down fat and calories. You can add peanut butter if you’re trying to gain weight, or PB2 if you like the flavor of peanut butter but not the calories.

Obviously, you can add protein powder to up the protein content. You can add raw spinach, which hardly adds any flavor, or beans, if you are a vegetarian to increase protein. Both of these add nutritive value but little flavor, which in this case, is a good thing.

There is truly not a right or wrong. Consider your goals (gain weight, lose weight) and needs (increase protein, increased nutrients) and adjust ingredients accordingly.

Why Am I Recommending a Bodybuilder Shake To You?

  • It’s easy

  • It’s fast (2 minutes, I kid you not!)

  • It can be pretty delicious, or at least, innocuous.

The Liquid Egg cuts down at least 9 minutes cooking time (based on the scrambled eggs I ate every day for breakfast for about 3 years), and really gives a great texture to the smoothie.

Your Turn!

Experiment with a smoothie if you have trouble fitting meals or quick breakfasts in your day. Whether your goal is to gain muscle (tone up), lose fat, or increase conditioning, eating enough protein and vegetables is key! Try using a shake to add those crucial nutrients in.

As always, please email me if you have questions! I would love to hear about your favorite smoothies and how you incorporate them into your day.

References:

http://blog.joshstrength.com/2017/07/4-epic-weight-loss-and-muscle-building-techniques-from-old-school-bodybuilding-legends/

https://www.westonaprice.org/health-topics/splendid-specimens-the-history-of-nutrition-in-bodybuilding/

Filed Under: Nutrition & diet Tagged With: how to, nutrition and diet, recipes, Vince Gironda

Last Minute Survival Guide for Holiday Eating

December 24, 2017 by Kathryn Alexander Leave a Comment

Merry Christmas, my friends!


Kathryn_lsuChristmas.JPG

The holiday season can be the most fun, celebrated, joyous time of year. It is filled with special indulgences, vacations, and reunions with loved ones. It can also be a time of pressure, tight deadlines, and to-do lists as long as CVS receipts. It is the combination of all of this – excitement, happiness, stress, and fatigue – that makes the holidays so tiring! 

The good news is that smart, healthy food choices can help you feel better and manage stress through the craziness. Oh, and the other good news is that life also returns to normal routine, pretty fast. Savor the fun crazy while you can!

Austin friends, I bleed purple and gold, but you know I love UT too! 

 

Why Food Can Make You Feel Bad

Keep in mind that food can make you feel better or worse, depending on what you eat. The great news is that, unless you are 5, you are fully in control of what you eat. (More about this below.)

It can be tempting to throw willpower out the window and attack the buffet with wild abandon, but remember chances are, you won’t feel great after. Is it worth it? Likewise, if you end up driving through a fast food restaurant and fill up with junk, you won’t feel so hot either. 

Confession: I love fast food fries and chocolate shakes. (Frosty anyone? Delicious. I know that will gross some of you out, but I can’t lie to ya!) However, I have them rarely and in small amounts because I hit a wall about half hour after I eat fast food.

Besides just making you feel stuffed and sluggish, the problem with quick, non-nutritious food is that it often leaves you feeling hungry soon after. If you pick at pretzels, popcorn, or cookies, but neglect to get a sufficient amount of protein and fat, you’ll be hungry again in no time. Those calories will add up without actually adding vitamins and minerals, and they’ll leave you unable to focus because you’re hungry again 15 minutes later. I don’t know about you, but I find that super annoying. 

 

Regular Days Around Holidays

During the days around holidays, when you are gift shopping, grocery shopping, planning parties and celebrations, take a few extra minutes to plan your meals for the day. If you don’t have time to cook ahead, at least take time to plan where you can eat healthily. 

For example, if you know you’ll have a tight turnaround between the post office and heading back to your workplace, think ahead about where you can get a healthy, quick meal. Almost every restaurant, including fast food places, has a grilled chicken and salad option these days. Quick options: 

  • burrito in a bowl at any burrito or taco place
  • chili’s or grilled chicken at Wendy’s
  • ready to go meals from a grocery store. You can often find healthy options. 

 

Snacks

When you don’t have enough time to sit down at a restaurant, look for the nearest grocery store or large convenience store. Convenience stores are starting to have a healthier section, which includes prepared meals, fruit, cheese and meats. Grocery stores also have options galore. Try: 

  • cheese sticks
  • beef jerky 
  • Greek yogurt. Pro tip: keep plastic spoons in your vehicle.
  • sushi pre-made at grocery stores. Pro-tip 2: HEB has the best sushi. Texans, try this. No affiliate link, ha 😉 I just love their sushi. 

 

The Big Meals

After all the work is done done, you’ll find yourself at the big party, the family holiday or meal with friends. This is the fun part, where you should finally be able to relax and enjoy! I don’t want you to have to think about what to restrict or what you can’t eat. Instead focus on filling up with the healthy things first: protein, vegetables, and water. Then add in your indulgences: extra dinner rolls, sides, desserts, and drinks. 

If you begin your meal by eating what your body actually needs, you will find you don’t binge as much with a fuller stomach after. Additionally, you can truly savor the indulgences that you have less often. (You shouldn’t feel guilty about food anyway, but especially not when you’ve preceded it with healthy foods.)

I sat down with Erika Lopez at KVUE to discuss this exact topic: healthy eating through the holidays. You can see this quick Exercise Minute by clicking here. 


KVUE_Erika_Kathryn.png

When Others Challenge What You Eat

Food and meals are usually social events, so people often discuss and share their food preferences. This is part of relating and learning from each other, but it becomes trying when people force their preferences on others. 

I haven’t figured out exactly why, but people are extremely dogmatic about their food preferences, like they are about politics and religion. This is unfortunate when people pressure others. 

If someone makes a neutral comment on your food choice, the easiest thing to do is lightly acknowledge it and move on. 

“Oh, another cookie?”
“Yes, they’re delicious! How’s your new job? Are you enjoying it?”

Boom, cookie philosophy crisis averted. 

For that acquaintance that just doesn’t get the hint, bless her little heart, you can be a little more direct. Your boundaries are yours, and you are entitled to your own choices. Let’s say you are going to pass on desserts this time. 

“You won’t want a cookie? They’re my Aunt Betty’s recipe and you really should have one.”
“No, thanks so much!!” You don’t have to explain your reasons. 
“Come on, one won’t kill you.”
“No. I won’t decide what you eat, and you don’t get to decide what I eat.” 

Repeat as necessary, and move on. Don’t feel like you have to give an explanation or bend. 


Murray_.JPG


Murray the festive cat holds his own against a jambalaya pusher but is powerless to resist a belly rub. Christmas Jam 2016.

Murray the festive cat holds his own against a jambalaya pusher but is powerless to resist a belly rub. Christmas Jam 2016.

 

ENJOY

Remember, life is to be enjoyed! Family and friends coming together is something to be celebrated! You won’t have them forever, and soon enough, you’ll go back to your regular life. 

Merry Christmas, Happy Hanukkah, and Happy New Year! 

Filed Under: Nutrition & diet

My Favorite Recipes

December 19, 2017 by Kathryn Alexander Leave a Comment

If you have read my writing or looked at my recipes enough, you know that one of my staple food principles is to make protein the base of your meal. This is usually chicken, fish, beef, or eggs, and it is the backbone, the most delicious part, of the meal. 

I have go-to seasonings and spices to make the meal truly feast worthy, because life is too short to eat bland food. For red meat, I use McCormick’s Grill Master Montreal Steak blend. In any kind of boil or stew, I use bay leaves. On almost all else, I use Chef Paul Prudhomme’s Magic Seasoning Blends (either Poultry Magic or Seafood Magic). Finally, I end up topping nearly everything with either Tony Chachere’s or Zatarain’s. Seriously, almost everything. Scrambled eggs, potatoes, vegetables.

Below are some recipe ideas for building a meal from a healthy protein base. Feel free to season liberally. (Pictures are links to recipes.)


Throw Seafood Magic on this.

Throw Seafood Magic on this.


Tony Chachere's on this...

Tony Chachere’s on this…


Seafood Magic here too.

Seafood Magic here too.

My favorite chicken recipe 

A splurge worthy steak recipe here

What are your go-to recipes and spices? Mine have a decidedly Louisiana flair so I’d love to hear about yours!

Filed Under: Nutrition & diet Tagged With: recipes

Can Steak on the Stovetop be as Good as Grilled?

July 22, 2017 by Kathryn Alexander Leave a Comment


Round1_done

Very often, people mistake “lifting coach” and “studier of exercise physiology” with “judgmental food snob.” 

Sigh. I will explain again. I’ll help you with your workouts. I’ll help you lose fat; it’s not rocket science. But I won’t ask you to eat only chicken and salad the rest of your life. 

I won’t judge you for wanting good food. 

I won’t judge you for having a beer. 

I want you to enjoy cooking and eating your food. 

I want your food to support your physical activities! 

Now that we have that settled, I hope you better understand why I cook good, hearty meals that aren’t only “diet food”. Steak on the grill is my favorite, and I have it at least once a week. It’s so delicious, and so easy to throw on sides.

Cast-Iron Cowboy Steak

What would I do if I didn’t have a grill, like most of my apartment-living life? I made it my goal to prepare a steak on the stovetop that is just as delicious as a steak on the grill. 

This Southern Living recipe called Cast Iron Cowboy Steak is the perfect experiment. I made it twice, once followed to a tee (well, almost), and once modified to cook inside. 

The original recipe recommends you use a cast iron skillet on the grill. On Round 1, I used the cast iron skillet on the stove top. No grill. Round 2, I followed directions. Both were delicious, but the second was definitely better. Below is Round 1.

Round 1: No Grill

Set oven to 400. 

Put on music. My pick is Motown radio. The Shirelles? Yes, please. “Will you still love me tomorrow?”

Grab your drink of choice. 

Put on apron. Non negotiable. Do it. 

Wash potatoes and place on aluminum foil that has been lightly coated with vegetable oil. Put potatoes and empty cast iron skillet in the oven.


cowboy_steak


prep

Set timer for 40 minutes for potatoes.

Set timer for 10 minutes for skillet.

While you are waiting for then skillet to heat, apply salt and pepper to both sides of steak, chop thyme, garlic, and wash vegetables and salad. 

When the 10 minute timer goes off, use TWO pot holders to remove the skillet from the oven and put on the stovetop. It’s hot! Set the flame to high. 


Kathryn_apron

Put the oil in the skillet, and spread around. Add the steak, and set timer for 6 minutes. If you have a splatter screen, now is the time to use it. And don’t make fun of me for the apron. It’s a human-sized splatter screen. Also, my mom made this one for me and I love it.

Six minutes on one side with top halfway on. 

When 6 minutes has passed, use tongs to hold steak on edge, fatty side, for 1:00. Then cook the steak 4 minutes on other side. For about 2 minutes, while tilting the skillet, spoon the butter, thyme and garlic mixture on top of steak. 

Take the steak off the heat and let it rest while you dress up that potato and throw the salad together. Time to dig in!


steak_stove


steak_toppings.jpeg


steak_toppings

Lessons Learned

The recipe called for 10 minutes on each side, but I had a thinner steak than they called for so I felt like that would be too much. I dropped it to 6 minutes, and it was still a little too well done for me. 

The butter, thyme and garlic mixture was savory and delicious!! It was a tad heavy on the garlic, though, so I will adjust that down next time. 

Round 2: Cast Iron on the Grill


steak_prep

I followed the directions and used the cast iron on the grill this time. I prepared everything the same way, except I skipped the garlic and added Montreal Steak seasoning. Couldn’t resist throwing some mushrooms on the grill too. 

Five minutes on each side and one minute on the fatty edge was still a little too done. It had amazing flavor which I enjoyed even more without the overpowering garlic. 


steak_grill

Lessons Learned

Thyme is a winner! I will be using thyme in my cooking more. 

I now have a great method of cooking steak inside should I ever need to. 

And the big question: can steak on the stovetop be as good as grilled? Maybe. Further studies are necessary. 😉


Round2_steak

Filed Under: Nutrition & diet

How to Count Macros

May 19, 2017 by Kathryn Alexander Leave a Comment

There are many ways to improve your diet, but counting macronutrients (or macros) is a very effective method. The ratio of macronutrients (protein, fat, and carbs) we consume plays a huge role in how we feel, how much energy we have, and whether we gain or lose muscle or fat. 

How to Count Macros

The easiest way to count macros is to use a software or app like FitDay or MyFitnessPal. I prefer MyFitnessPal. It is free to use and has a huge database of foods that you can scan for easy logging. You’ll create a username and password, and when you are logged in, you’ll see a tab at the bottom called “Diary.” This is where you enter food.


My food scale. Cheap, effective, and well used.

My food scale. Cheap, effective, and well used.

To ensure that you are logging amounts correctly, I highly recommend using a food scale. They are fairly cheap (under $20) and and help your numbers be precise. It is tough to estimate food amounts precisely, and a program based on precision works better than guesstimates. 

Note that you won’t have to measure food forever. This is a learning process. Think of it as a period of time where you are gaining knowledge, not a strict set of guidelines. It will serve you very well in the future, especially when you feel great and see changes happening!

 


Sample screenshot of your daily macro summary.

Sample screenshot of your daily macro summary.

Word of warning: if you enter activity on MyFitnessPal, it will automatically adjust all your macros proportionally to offset the expenditure, without notice. Suddenly you will see that you can now have an extra 800 calories, for example. (!!!) I prefer not to add exercise in MyFitnessPal for this reason.

What Should Your Macros Be?

This is not rocket science, but is beyond the scope of this article. For my clients, I suggest macro goals based on specific measures from their fitness assessment. I use the Harris-Benedict and Mifflin-St. Jeor metabolic equations to establish a starting point that’s better than a shot in the dark. These take into account your age, weight, and gender, and then I add an activity factor to match your intake with your exercise level. 

The Process

This whole process is like a scientific method. We know what you are eating (thus the macros numbers), then we see what changed in your body. The more you track, such as when your numbers were good, when they weren’t, how your workouts are going, etc., the better you can fine tune to get stronger and leaner. 

Please remember this is a new process for most people, and there is a learning curve for everyone. Email or comment with general questions, or if you’d like training/guidance on numbers specific for you. 

Filed Under: Nutrition & diet Tagged With: how to, nutrition and diet

Super Bowl Snacks with Light and Hearty Versions

February 3, 2017 by Kathryn Alexander Leave a Comment

It’s almost Super Bowl Sunday!! Are you ready for some football???

I am! I love the big game, and I take great pleasure in the whole shebang: the athletes, the plays, commercials, the party, the food.

Food is complicated these days! People tend to fall in two camps: those who are watching what they eat, and those who aren’t. Many people are dieting or trying to lose weight, but let’s be real: people come to a Super Bowl party to eat!


Shrimp prepped to grill

Here are some great party snacks that can be easily modified into a lighter version that’s just as delicious. Psstt…. this is great not only for the Super Bowl, but for any party where you anticipate needing both lighter and heartier options.

The Menu

Grilled Shrimp Kebabs

Loaded Nachos

Guacamole & Veggies

 

Grilled Shrimp Kebabs

  • 4 pounds shrimp, precooked gulf coast shrimp are my favorite

  • 1 ounce olive oil

  • Cajun seasoning

  • a few sprigs of cilantro, chopped


Before you begin assembling ingredients, soak the wooden kebab skewers. 

Before you begin assembling ingredients, soak the wooden kebab skewers. 


I prefer wooden skewers because they won’t burn you like the metal ones when you pick them up. Because you will. Ouch!

I prefer wooden skewers because they won’t burn you like the metal ones when you pick them up. Because you will. Ouch!

Peel the shrimp, leaving the tails on. 

Start the grill. 

Pat the shrimp dry and put in mixing bowl. Add 1 ounce of olive oil, Cajun seasoning, one minced garlic clove, and chopped cilantro to the shrimp. Mix ingredients until all shrimp are covered.


Shrimp kebabs

Skewer the shrimp in a horseshoe pattern. Place on the grill for about 2 minutes per side. 

Squeeze lemon juice onto the shrimp before eating. 

For a lighter option, enjoy them right off the grill. For a heartier option, dip in melted butter. 

 

Loaded Nachos


Yes, those are Texas shaped chips.

Yes, those are Texas shaped chips.

  • Chips

  • Shredded chicken breasts

  • 1 can refried beans

  • 1 can black beans

  • sour cream

  • shredded cheese

  • salsa

Nachos are not going to be the most diet friendly food no matter what, but a la carte style nachos can be acceptable. Add on shredded chicken and beans for protein, and cheese and sour cream for extra flavor. For the lighter option, choose black beans and go easy or skip the cheese and sour cream. 


The nacho dressings.

The nacho dressings.

You can either boil the chicken or prepare it in the crockpot. If you boil it, add a few bay leaves for flavor, and let it boil 30-40 minutes, depending on the size of the chicken breasts. It should be done all the way through and not pink. 

Please note that these aren’t healthy/unhealthy options, just lower calorie. Refried beans have about 60 calories per serving fewer black beans, but neither is inherently unhealthy.

 

Guacamole


guacamole

  • 3 avocados

  • 2 Roma tomatoes

  • 2-3 teaspoons of cilantro, chopped

  • 1 garlic clove, chopped

  • 1 lemon

  • Tony Chachere’s Cajun seasoning

  • sea salt

    For dipping into guac:

  • baby carrots

  • 2-3 pretty bell peppers

  • broccoli and cauliflower cut into bite size pieces

Add sliced avocados, chopped cilantro, garlic clove, salt and Tony’s in a bowl. Squeeze a lemon on top of the contents of bowl. Keep tomatoes separate for now. 

I use a knife to chop the avocados finely, then finish by smooshing them further with a whisk. I prefer this over a potato masher because it leaves avocado chunks rather than a puree feel.

When you are satisfied with the consistency of the guacamole, add the tomatoes in.

Find a great bowl to display all the pretty vegetables and chips in. Bonus points if its themed.


sliced vegetables

Enjoy!

If you try these, let me know how they turn out for you! Let me know if you have other great recipes that can be modified for healthy options too. 

Shopping list for approximately 10 people:

  • 5 chicken breasts

  • 4 pounds shrimp, I love the pre cooked gulf coast shrimp

  • optional chicken broth

  • 1 can refried beans

  • 1 can black beans

  • 2 bags chips

  • 16 oz sour cream

  • 1 stick butter

  • 2 or 3 pretty bell peppers

  • 1 package baby carrots

  • 2 roma tomatoes

  • 3 avocados

  • 2 garlic cloves

  • 1 lemon

  • 1 lime

  • small bunch cilantro

  • wooden kebab skewers

  • sea salt

  • shredded cheese

  • Tony Chachere’s Cajun seasoning

  • 1 ounce olive oil

  • salsa


fresh vegetables

Filed Under: Nutrition & diet Tagged With: recipes

How to Keep Your Sanity Around Holiday Meal Excess

November 22, 2016 by Kathryn Alexander Leave a Comment


It’s that time of year y’all: party time!! Between now and New Year will be dinners, holiday parties, family get togethers (and birthdays for those unlucky people who get combo gifts every year).

This party season is especially tough for people who are on a diet or people who find success by regularly planning their meals. 

So how do you get through the holidays without completely going off the rails on your diet? I have a simple formula I follow. Let me share.

caloric balance = {[(kcal intake/24 hr time period)]# of days*3} – (kcal expended)*limx→f(x)

Kidding! Kidding!

There are three basic types of diet challenges during the holidays

  1. the snacks people constantly bring to the office
  2. the holiday party you go to the takes a couple hours
  3. the big family parties that you host, or otherwise attend, that go on for days.

All of these present unique challenges but have simple solutions. Let’s break them down.

Situation 1: The treats that people bring to the office during holidays.

Some people enjoy sharing goodies with coworkers, and others are just trying to get it out of their house so they themselves don’t overindulge. Either way this will go on for six weeks. Brace yourselves.

But don’t give in. A random plate of cookies is not a reason to splurge. It is not a special or unique time. You know this is going to go on for six weeks. The best way to avoid this trap? Just don’t do it. Under any circumstance. Bring your lunch, plan your meals and don’t give an inch.

Situation #2: The holiday parties.

These are some of the most fun holiday functions, and you can’t avoid these even if you want to. Friends parties, work parties, spouse’s work parties, they’re all over December’s calendar. Quick and easy, and fun to get done up for, but not worth blowing your diet on.

Here’s how you enjoy yourself and don’t blow it: eat a healthy meal beforehand. (Same rule applies as grocery shopping. Don’t arrive hungry!) Make sure you have protein, fats, fibrous vegetables, and lots of water. Then, at the party, pick your two favorite indulgences and try those. If they’re not that good, you don’t have to finish them. Just don’t look at these parties of blowouts. Remember, you’ll go home in a couple hours. 

About drinks: alcohol isn’t evil. It’s not inherently good or bad. It just doesn’t bring you toward any fitness or health goals so be aware of that. If you really are nailing down every calorie you eat, you’ll want to choose a liquor with a non caloric mixer. For example, gin + tonic has fewer calories than wine or beer. No matter what though, don’t drink and drive. Ain’t nobody got time for a DWI.

Situation #3: The big family parties!

These are most challenging situations to diets and exercise routines, simply because extended family get togethers usually involve travel for a few days.

What’s the key to diet success? Planning! What’s the hardest thing to do when you’re in a different city staying at someone’s house eating meals you didn’t plan? Planning! 

It’s also when you have all your favorite family specialties. I come from a family of great cooks and bakers. When we get together, it’s food for days. The one-of-a-kind pralines, cheese ball, gumbo, taco salad, and other indulgences that you really don’t get all year round. And you’re surrounded by it! 

What do you do? 

First, you be proactive and bring the healthy stuff. Bring the good source of protein. Bring that awesome baked chicken you’ve perfected. Bring those bacon brussels sprouts that you make taste wonderful and hearty.

Second, try to retain some semblance of eating meals, not grazing all day.

Finally, make a game plan. Mine is the same as before an evening party: get enough protein, fill up on vegetables, make sure I’m hydrated with water or tea, before I add indulgences. When you’re getting enough of the healthy stuff, you won’t binge.

After the turkey is put away and the last touchdown is scored, be the ringleader of taking a walk around the neighborhood later. Do the waddle if you have to. Just do something to keep your feet moving.

Last and certainly not least, be thankful that we are able to make all these decisions for ourselves. Having an abundance of healthy choices while surrounded by family and friends is truly a blessing.

Happy Thanksgiving, all! 

Filed Under: Nutrition & diet Tagged With: how to, nutrition and diet

Four Simple but Effective Strategies for Improving Your Diet

October 27, 2016 by Kathryn Alexander Leave a Comment

Diet change is always hard and has implications beyond just what you eat. It affects how you feed your family, and how you socialize. But remember: eating healthier makes you feel better, and that stays with you every minute of the day. It is worth it! Do your best and keep making good decisions!

Are you ready to make a healthy change but don’t know where to start? Here are four options.

1: Get Enough of What You Need. The “Good Enough” Diet.

The “Good Enough” diet is my favorite. It means you don’t focus on what you are cutting out; you focus on what you are eating. Your goal is to eat everything you need to make a healthy day. It means that your priority isn’t restricting things, it’s getting enough of the things you need. For this plan, you first identify how much protein, fat, carbs, water, and fiber you need. You make sure that you reach these targets every day. After that, you can eat and drink other things.

The beauty of this is that when you were getting enough healthy things, you don’t have as much room for splurges. You also won’t give in to hunger cravings and make bad decisions due to being ravenous (because you won’t be ravenous!). If you want to splurge, you can! You just won’t want or need to as often.

Another benefit of this approach is that you aren’t going to be deficient in vitamins or nutrients. You’ll be well hydrated, well functioning, and you won’t feel restricted. You’ll be taking in enough protein to build muscle (because you are working out, right?!).

This is the program I usually follow. I get enough of everything I need to nourish my body and grow from my workouts, and I don’t feel guilty if I throw Blue Bell in there.

This is good for it: holidays. A more relaxed time in life. Maintenance or strength phases, since it might be a caloric surplus.

2: Nail Down One Healthy Meal that becomes Easy and Habitual

With this approach, you pick one meal each day that you can commit to eating healthy. This will be the same meal every day. It gives you a foundation upon which to build healthy habits.

Breakfast is a great meal to make your healthy foundation. First, decide your goal for the meal. Let’s say it is 30 g of protein, 40 g of carbs, and 11 g of fat. Build a meal that satisfies those needs. This might be scrambled eggs, sautéed vegetables which you prepared the night before, a piece of toast and half an apple.

Make it simple, doable, and commit to having it every day. This meal serves as the basis for a healthy rest of the day. From there, try to make good choices at lunch and dinner, but if the wheels fall off later in the day, you know you got a healthy breakfast. Regardless of how you eat the rest of the day, when you get home, plan to make your healthy breakfast. That one staple meal is non-negotiable. Do not get lazy with this one.

Some people might want to make their staple meal dinner. If you prefer a light breakfast, and don’t have a problem eating a healthy lunch, dinner might be the better option.

If your office mates often go out to lunch, establishing lunch as your healthy staple meal might be the most beneficial option for you. In this case, you scope out the restaurants that you frequent, identify the healthiest meal on the menu, and pick that. That way you know you all your healthy options, and you choose them consistently.

This is good for: People who are busy. It takes a little bit of work on the front end, but from there is easy to maintain.

3: Don’t Eat The Things You Know You Shouldnt: The Common Sense Diet.

Don’t eat the things you know you shouldn’t. This is called the common sense diet because it is common sense. You don’t have to be a nutritionist to know that some foods don’t bring you closer to your goals.

This is a very hands off eating plan for people who generally have self control. It means you just don’t eat the things you know you shouldn’t eat. If your goal is weight loss, you know you shouldn’t eat donuts. It won’t bring you closer to your goal. So, choose not to. This requires some willpower, but is the simplest plan. If you have 100 pounds to lose, this plan is pretty simple, does not require counting calories or grams, and can help you progress. Be honest with yourself and make good decisions.

This is good for: people who are looking for simplicity, and people who don’t want to count numbers, but can commit to make themselves better.

4: Focus on Fixing Your One Worst Habit

Focus on fixing your one worst habit. This can be a game changer for people who have a really bad habit. The best example is drinking full sugar sodas or sweet teas. I’m a southern girl and I love my sweet tea, but I can’t have multiple glasses every day. (I could, easily. It’s delicious! But I choose not to).

Perhaps your worst habit is that pint of ice cream every night, or a whole pizza every night for dinner.

This is actually an ok problem to have, because this adds up so quickly, and eliminating or reducing it will add up quickly in your favor. This isn’t for everyone. If you are already eating pretty balanced and don’t have any excessive vices, this might not bring you a lot of results.

This is good for: people who have a bad habit that adds up quickly and are willing to eliminate or reduce it.

Will These Diets Work For You?

All of these approaches stop short of counting every calorie and every gram. They won’t be thorough enough for people who are looking to compete in bodybuilding or physique. Also, if you have so much weight to lose that your health needs to be your first priority, you will benefit from being stricter than any of these approaches. However, these are great places to start.

Need Ideas For Your Staple Meals?

Here are some of my favorites:

Italian Seasoned Baked Chicken and Brussels Sprouts that actually taste good

Salmon, Broccoli and Rice

Scrambled Eggs, Grits, and Bacon

Try It!

Do any of these resonate with you? Have you tried any of these? Let me know if you implement any of these and how they work for you!

Filed Under: Nutrition & diet Tagged With: nutrition and diet, start here

Citrus Salmon & Broccoli on Rice

September 22, 2015 by Kathryn Alexander Leave a Comment

Serves 2+

This meal requires a little bit of time – about half an hour- but it is high in protein, healthy, and deeelicious! Absolutely worth it! By being strategic about the food prep, you can time the salmon, broccoli, and rice to be hot and ready to eat about the same time.


citrussalmoningredients

Ingredients

  • fresh salmon, 16 ounces

  • 1 head of broccoli

  • Zatarains rice

  • 1 orange

  • 1 lime

  • 1 lemon

  • olive oil

  • salt

  • thyme

  • rosemary

  • salt and pepper

  • aluminum foil

  • Parmesan cheese optional

First, obviously, wash your hands. Repeat this a million times throughout the cooking process. 

Then, preheat oven to 350. Gather all your ingredients on the counter so they are ready and easy to grab.

Line 2 pans with parchment paper for easy clean up, then layer with a thin spread of olive oil.

Broccoli


broccoliprep

Wash head of broccoli, then shake and blot dry with a clean dish towel. The drier the better so the olive oil can coat the broccoli. On a clean cutting board, chop into bite size little broccoli trees, and evenly coat about an ounce of olive oil on all the pieces. Line out the little trees on one of the pans, with as much surface area as possible. A bunched up pile of broccoli won’t brown as well or taste as good. 

Sprinkle with sea salt and Parmesan cheese if you’d like. Go ahead and put the broccoli in the oven, and set a timer for 15 minutes. 

Rice

Now measure out your rice and water in separate measuring cups. The package will have instructions, but you generally boil twice the volume of water as rice. Begin the water boiling in a covered pot. If you are needing to have fewer carbs for some reason, have less rice. I usually make more so I can have leftovers.

Citrus

Slice half of the orange into thin slices, and save the other half. Repeat with the lemon and lime, keeping the uncut halves on a little plate. 

Salmon

Place the salmon skin side down on the other pan. Drizzle about half an ounce of olive oil on the salmon, then sprinkle with rosemary, thyme, and salt and pepper. Finally, place the citrus slices in a pretty pattern on the salmon. 


citrussalmon

Put the salmon in the oven and check on the broccoli. The broccoli should need more time, so you can reset the timer for about 10 minutes, at which point both the broccoli and salmon should be near ready.

Wash your hands again.

Your water should also be boiling at this point, so you can add the dry rice to the water. It’ll quit boiling with the addition of the rice, but will heat up again. 

This leaves you with a couple minutes until the food is ready, if you have timed it all right. Don’t go too far from the oven because you’ll want to keep your eye on the rice. If you are kid- or otherwise responsibility-free during this break, it’s a good time to put the spices and leftover ingredients back up. 

Salmon should be ready when it flakes easily and is a bit opaque in color. This ended up taking 12 minutes in my oven, so be ready to check it, poke it, and add a couple minutes. 


citrussalmon1

When the rice, broccoli, and salmon are done, arrange them in a pretty set up on your best dishes. No sense in holding back on the good stuff. Lay the salmon down first, and arrange the rice and broccoli on the side. 

Squeeze the fresh lemon and lime halves on the salmon before serving. 

Half of this meal is approximately

  • Protein: 51 g

  • Fat: 10 g

  • Carbs: 53 g

  • Calories: 506

Leftovers? Pack it up over ice and have it for lunch tomorrow!

Make this and let me know how it turns out! I love to hear how people make recipes their own. Let me know! 


citrussalmondone

Filed Under: Nutrition & diet Tagged With: recipes

The Ultimate Quick and Easy, Protein Packed Southern Breakfast Recipe

April 20, 2015 by Kathryn Alexander Leave a Comment

Good morning, all!

What’s the best part of waking up? Folgers in your cup? Community Coffee, in my case, but also BREAKFAST! It would be hard to pick a favorite meal, but breakfast might top the chart.

Breakfast literally breaks the fast of sleeping, and prepares us for the day. I am not dogmatic enough to believe that every single of the 7 billion people in the world must have breakfast, or else he or she will become obese, infertible, diabetic, and cranky. 


Do you really think all these people need to  eat exactly the same way? Earth by geralt.

Do you really think all these people need to  eat exactly the same way? Earth by geralt.

As a lifter, however, you must realize you are not like the general population. You need more protein than if you didn’t lift, you will do well to drink more water, and you will perform better if you eat with the intent to get effective workouts.

Now, food is not only fuel. That term kind of bothers me, because we aren’t little untasting robots who refuel our body with an unmeaningful blend of macronutrients poured into our fuel tank. As you know, I’m southern. Meals are important to me! 

That said, food can make or break a workout.

Many prep coaches advise fasted cardio in the morning. Competition prep is a whole different animal, and that’s a whole ‘nother blog post! But even competitors will tell you, you will have a better workout when you are not in a fasted state, so fuel your workouts properly to prioritize your workouts. If you are purposefully eating in a caloric deficit to lose weight, structure your meals through the rest of the day to reach your goal number of calories.

It is of utmost importance to eat so that you can get a good, hard workout! Eat at the right time so you can get the best workout for the best adaptation (i.e., results!). 

Timing of Breakfast in Relation to Training

If you workout immediately upon waking up, you will not have  time for multiple meals before. In that case, have some carbs and protein even if it is a shake or smoothie, and even if it is a smaller amount. 

If you are a mid-day exercise, you will have a better workout with a meal or two in your belly before you lift, so it will help you to begin with breakfast.

So here we go: here is the ultimate, easy to make, protein packed southern breakfast. I eat this every morning. The only exception is that I don’t always add avocado, either because I’m out and need to make a grocery run, or I choose to get all this meal’s fats from egg yolk.

The Ultimate Breakfast

Prep time: 10 minutes, if you’re good like me. Maybe 15 til it becomes habit.

Macros: Protein 31 g, fat 8 g, carbs 30 g. 316 calories total.

Ingredients:


breakfastingredients.jpg

  • 3 large eggs
  • 2 slices turkey bacon
  • 2 oz mushrooms (about 2 medium)
  • 2 oz tomatoes (about 6 cherry tomatoes)
  • avocado
  • Tony Chachere’s seasoning
  • 1 packet instant grits
  • Pam spray or olive oil
  • salt & pepper 

Gather all your ingredients, because I mean it when I say this recipe is easy and fast. Spread a small amount of olive oil on the pan, or spray Pam on the pan over the sink, so you don’t also coat your entire stove top. Place the turkey bacon strips in the pan, then wash the mushrooms and tomatoes. 

Dry the mushrooms and tomatoes off, and slice them. The mushrooms saute better when they are sliced into thin strips, and the tomatoes are best halved. Add the mushrooms and tomatoes to the pan. Flip the bacon.

Boil a cup of water. If you do this on the stovetop, you might want to start before you even prepare the bacon. I use the microwave and it only takes 1-2 minutes.


sautebreakfast.jpg

The bacon should now be done, so move it onto your breakfast place. Add 1 whole egg and 2 egg whites to the skillet. They will take up the flavor of the bacon grease. It’s delicious. Add Tony Chachere’s seasoning to the eggs also.

By now, your water should be heated, so pour it into a bowl, then add your packet of instant grits. Stir and let sit.


eggs.jpg

Continue to scramble the eggs until they are done. 

You’ll love this part if you’re from the south, or if you’ve discovered grits. Add the scrambled eggs and vegetables to the grits. Mmm delicious.

Add 2 or 3 slices avocado and salt to taste.

Here is your finished product of the ultimate, quick and easy, southern protein packed breakfast. Bon appetit!


ultimatebreakfast.jpg

Filed Under: Nutrition & diet Tagged With: how to, protein

How to Love Vegetables: a Delicious, Healthy Dinner Recipe

February 24, 2015 by Kathryn Alexander Leave a Comment

Fruit is proof that God loves us. I love fruit. It is so delicious, easy to carry, and requires no prep. I have to ration my fruit because I’d eat 15 pieces a day if I didn’t stop myself.

Vegetables, on the other hand… yuck. They require ranch dip or preparation, then end up soggy and smelly.  

As an adult, I have made a concerted effort to eat vegetables. The effort is well worth it for the payoff, especially for active people. After the trouble we go through to exercise, eat enough protein, and drink enough water, it makes sense to do everything we can to take care of our bodies in other ways.

Like eat vegetables.

After experimenting with many different vegetables, recipes, and preparation methods, I finally hit the jackpot: baked Brussels sprouts.  Half of you have probably done this before, but I just discovered it and cannot get enough.  

Add in a well seasoned baked chicken, and you’ve got a complete, healthy dinner.  Try this out and let me know how you like it!  I love to hear other people’s cooking tips and tricks!

Oven Baked Italian Chicken and Roasted Brussels Sprouts 

Serves 2

  • 2 chicken breasts, not frozen
  • 3 tbsp. olive oil
  • 1 1/2 pounds Brussels sprouts
  • 1 tbsp Parmesan cheese
  • nonstick cooking spray
  • Italian seasoning
  • 1 tbsp. dried oregano
  • sea salt
  • pepper


Brusselssproutsprep

Preheat oven to 375.  For easy cleanup, line 8.5 x 12” pan with aluminum foil and spray with nonstick cooking spray.  Place chicken breasts on foil and drizzle 2 tablespoons of olive oil on chicken, coating both sides.  Sprinkle Italian seasoning and dried oregano on both sides of chicken.  Set timer to 30 minutes and place chicken in oven.

Thoroughly wash and dry Brussels sprouts.  Trim the end off and discard.  Cut the sprouts in quarters and place in large bowl.  Add 1 ounce of olive oil and a dash of Kosher salt, and toss to evenly coat all sprouts.  Add to oven.

Ensure chicken cooks to an internal temperature of 165 degrees.  Food thermometers are the safest way to cook, but if you do not have one, cut through the thickest part of the breast and be sure the meat is not pink.  Don’t hesitate to put it back in the oven for a few more minutes.

Brussels sprouts will be done in approximately 20 minutes.  They will be browned on the outsides, and outer leaves will be crisped.  Feel free to test 1 or 2 or 5 to see.  🙂  Coat with 1 tablespoon of Parmesan cheese before serving.


Brusselssproutsbrowned

1 serving (approximately 5 ounce chicken breast and half the sprouts) is 17g fat, 20 g carbs, 33 g protein, and 373 calories.


Brusselssproutsdone

Filed Under: Nutrition & diet Tagged With: recipes

Footer

Follow

  • Email
  • Instagram
  • YouTube

Newsletter signup






  • Home
  • Blog

Copyright © 2023 · Genesis Sample on Genesis Framework · WordPress · Log in

  • Featured In
  • Privacy Policy
  • Resources
  • Online Personal Training
  • Personal Training
  • Training Programs