Nutrition & diet

Does Alcohol Make You Gain Weight?

July 19, 2023 by Kathryn Alexander

We have all heard the term beer belly and made jokes about getting a little belly from drinking habits, but in reality, does alcohol make you gain weight?

The quick answer is, it can. Drinking alcohol does quickly add calories into your diet, and it is easy to consume a lot of them! There are many factors for whether or not you gain weight if you drink, because the human body is pretty complicated, so read along and see how alcohol consumption affects your weight gain or loss.

does alcohol make you gain weight? — Does drinking make you gain weight? Maybe so! Here’s a little Texas tequila cheers.

How Many Calories Are in Alcohol?

Alcohol is fairly calorically dense. There are 7 calories in each gram of alcohol. For reference, there are 4 calories in each gram of protein and carbs, and 9 calories in each gram of fat. (These are kilocalories, which is what you think of when you see nutrition labels).

Calories per gram of macronutrient:

Carbs: 4 calories per gram
Protein: 4 calories per gram
Fat: 9 calories per gram
Alcohol: 7 calories per gram

This 7 calories per gram only refers to the alcohol content. This doesn’t even count the calories in the rest of the drink. A sweet margarita will have all the sugar calories as well, for example.

I had a nutrition professor in my undergrad classes who said, “Drinking alcohol is like drinking cooking oil.” BLEH. What a visual!

Alcohol calories aren’t good for you in any way. Calories from the other macronutrients (protein, fats and carbs) are building blocks in your body. When you consume the macronutrients, you are also taking in micronutrients, such as vitamins and minerals. Alcohol unfortunately doesn’t have any redeeming nutritional value.

Why Does Alcohol Make You Gain Weight?

We know that on a large level, alcohol consumption disrupts other processes happening in the body. The body prioritizes breakdown alcohol rather than the other metabolic tasks it was working on, such as burning fat. Steiner, et. al do a great job explaining how alcohol affects fat metabolism, increases inflammation, and can results in gain fat, especially at the midsection.

The takeaway is that alcohol adds to the stresses on the body and increase inflammation.

How The Body Gains Weight

Remember earlier I said that there are many many factors behind weight loss or gain? Let’s discuss that now. The human body does work on a Calories In, Calories Out (CICO) model. The rate at which you burn calories is your metabolism. Metabolism is affected by many factors, including type, duration, and intensity of exercise, amount of muscle maintained, sleep, stress, health of the body in general.

The amount of calories in, of course, is how many foods and drinks you consume. Whether you are counting or not, your body is. I don’t always advise counting, and you don’t have to count calories or macros to see progress. But know that your body is of course registering the calories you take in.

Calories out is affected by the speed of your metabolism and how much you exert yourself. You’ll be burning calories at rest, and then burning more as you move and exercise.

does drinking cause beer belly? — I tried my hand at brewing beer. Turns out, it wasn’t very tasty.

Is the Beer Belly a Real Thing?

Yes and no. Drinking beer in excess can absolutely lead to belly fat gain. Beer is 150-300 calories per 12 ounce serving, and beers are fairly easy to drink quickly. Is this weight gain exclusive to beer drinking though? No. Drinking any kind of alcoholic drink in excess can can a beer belly type fat gain.

How to Drink and Not Gain Weight

As you can see, whether you gain or lose weight is complicated, and it depends on the sum of all those things: metabolic rate, calories in, and calories out. This is why “does drinking make me fat” is a hard question to answer. You have to factor in the rest of your life, and how much you are eating, drinking and exercising.

If you’d still like to drink and not gain weight, then make sure you are also eating well, and in the right proportions.

A shot of liquor on the rocks will have fewer calories than a mixed drink, a glass of wine or a beer. But beware, it doesn’t have less alcohol. It just has fewer calories because it has fewer things mixed in.

How Do I Track Alcohol Calories?

If you are tracking your macros, how do you track your alcohol calories? I suggest that you consider alcohol calories carb calories. Let’s take, for example, my favorite beer: Pinthouse PIzza’s Electric Jellyfish IPA. The average IPA has about 200 calories per 12 ounces. Let’s say I have two of those. (And pizza, because that’s what you do at Pinthouse).

Since I had 400 calories total, we’ll call that 100 grams of carbs. That’s how I would track it.

The math is: 200 calories x 2 beers = 400 calories.

400 calories of carbs = 100 grams, because we know that 1g carbs = 4 calories.

Whew! 100 grams of carbs is a lot! I could have had 3 bananas, or a serving of pasta and bread. Again, if I was eating pizza, I’d probably have that in addition to the alcohol, and now you can see how it adds up so quickly.

Other Factors That Make You Gain Weight While Drinking

Like the previous example of just having a couple beers with a meal, you can see how eating and drinking add up. Drinking can also lower your inhibit and alter decision making. You might be great at stopping eating when you have had enough in real, sober life. But with a little buzz? Yahhh, you can absolutely finish that pizza!

Lowering inhibitions and increasing hunger definitely lead to increased caloric consumption, not just from alcohol. This all adds to the Calories In side of the CICO equation.

How Do I Drink Alcohol and Not Gain Weight?

The answer here is to look at the sum of your habits. If you can drink in moderation, and are eating the right amount of food, and exercising in an amount that pushes your weight maintenance/loss in the right direction, then yes. In that case, you can drink and not gain weight.

You can have straight drinks instead of fruity, sugar-added cocktails to keep down the calorie count too.

All in all, if you are of drinking age and do not have a problem with excessive drinking, then yes, you can drink. You just have to know that it does not serve your health in any way. If, knowing that, having a drink is worth it to you, then by all means enjoy your drinks. It is like anything else: you have to know what the effects are and decide if this is worth it to you.

Of course, this sounds awfully judgy, but I do not mean it to be. I enjoy drinking on occasion too. It does affect sleep my negatively, and I find I’m not as creative after I drink, so I don’t often drink on work nights anymore.

Looking for sober fun? Here are some active things to do in North Austin.

So You Like to Drink

In this case, prioritize staying hydrated with good water, eating enough protein and healthy carbs and fats, and exercising. Focus on keeping your exercise program up. Need help finding a good one? I can help 🙂 Check out the programs you can jump into today, here!

References:

Alcohol, Adipose Tissue and Lipid Dysregulation

Steiner JL, Lang CH. Alcohol, Adipose Tissue and Lipid Dysregulation. Biomolecules. 2017; 7(1):16. https://doi.org/10.3390/biom7010016

Why You Should Buy a Grill

June 22, 2023 by Kathryn Alexander

I am here to tell you why you should buy a grill. You probably know by now, I am a big believer in taking care of yourself the best you can. I believe in sourcing high-quality food, knowing how to cook your own food, and being self-reliant. One simple solution to all of those things is to own and use a grill.

Let’s discuss all the reasons why I will peer pressure you, I mean support you, in buying and using a grill.

Grills Make Food Delicious

First and foremost, grilling makes food taste delicious. It almost always comes out better than when prepared inside. Grilling allows you to experiment with seasonings, cooking methods, and different cuts of meat. Universally I find food I prep on the grill comes out impressive. Meats, vegetables, desserts, everything.

buy a grill for homemade jalapeño poppers

Grills Are Easy to Use

Also, importantly, the grill is easy to use. There are endless ways to cook food to your preference, but don’t get overwhelmed. The bottom line is that grilling food is pretty simple. Don’t be intimidated! You can absolutely do it, I promise!

If it makes you nervous, have someone show you how to start and maintain the heat. It’s perfectly ok to be the helper until you feel comfortable making the whole meal. Just know that it is do-able!

Grilling is Fun!

Like I mentioned above, there are endless ways to personalize your grilling process, and this makes it so fun! You can experiment with different spices and rubs, high temperatures and searing, or low and slow methods. Or you can stick to your tried and true favorite method.

I love trying all kinds of new things, reading different recipes and planning how to incorporate them, but I will admit it feels pretty good to have one ace-up-your-sleeve method. When I throw a steak on the grill I know how to make it. Come out perfect. Sometimes that’s the best easy no-brainer way to go.

Cook Outdoors!

Also in the fun category is that grilling outside is so nice! It’s really peaceful to cook out in nature. Yes, you sometimes have to deal with mosquitoes or weather, but barring bees stings, the outdoors is pretty lovely. I thoroughly enjoy cooking food outside. Highly recommend.

Prepare Protein Easily

Back to the health benefits: grilling makes preparing quality protein very convenient. Protein is vitally important to your health so finding any way to be sure that you and everyone you cook for eats enough protein is worth the effort.

Likewise, you are really able to take charge of your own health and make your own food decisions. I eat a lot of meat, but I am hugely passionate on finding meat that’s been ethically sourced. I do not buy any meat, eggs or dairy from large animal farms. I buy directly from three different ranches, and make sure to get Texas dairy and eggs from pasture raised hens. It’s important, not just for my health, but for the the quality of the animals life. I just really like to know where my meat comes from.

Save Money With Grilling

Grilling can save you money. Yes, I mean that! No, nobody paid me to say that. But I’ll repeat it if someone wants to! Ha! The truth is, high quality and well prepared meat meals are typically the most expensive things to order out. You’ll still want to budget to buy high-quality meat but cooking it yourself will save $30 easily.

You can also batch cook. High quality meat does take some prep time. It’s not always easy to do at breakfast or on the run during the day. If you put extra on the grill or on your grill and slightly larger for portions, you can plan to have some left over. Voila! Healthy food done with no extra time cost.

Save Your Kitchen the Mess

Grills are also fantastic for sparing your kitchen a huge mess. Grills require some maintenance, but are typically pretty simple. There’s a quick cleanup process after, they don’t heat up your kitchen (crucial in Austin summers!) and they give you more options beyond a stove top. You can think of them as an expansion of your kitchen.

Be Prepared During Power Outages

Propane grills are a fantastic resource for when the power goes out. Here in Austin, we have had several events in the past few years where electric energy was unavailable for days at a time. In that case, it makes a huge difference to still be able to prep your own food. I highly recommend a propane grill that has a side burner. This way I can have meat on the grill and a canned vegetables preparing on the side burner. This gives me peace of mind that I can still eat nutritiously and even cook for my neighbors during emergency times.

Grills Make for Fantastic Bonding Experiences

Grills are such a fun bonding experience! Every time I have people over, we end up hanging around the grill. It becomes the centerpiece for an outside get together. My friends and I share what we’ve been cooking and how we’ve been preparing everything.

Go Buy a Grill!

Did I convince you sufficiently? I hope so! You won’t regret it!

How is Your Training?

There’s more to life than great eating, and by that, I mean great training. How is your training going? If you need some direction or structure, I’d be happy to do a free consult to see if we can work together on your goals. Message me on this page and let’s chat!

If you’re ready to jump into a program now, check out these programs my clients are currently doing on Train Heroic.

10 Surefire Ways to Get More Protein in Your Diet

June 19, 2023 by Kathryn Alexander

Protein is vitally important to your everyday life, metabolism, building of muscle, growing skin and hair.

Protein is not always the easiest to get in the right amounts either, because it often requires preparation and refrigeration.

However, it is worth it to prioritize eating enough protein, and this is especially important if you are responsible for other people’s intake too, like your spouse or children’s.

I just wrote about how much protein you really need to get so read this if you have questions about how you should aim for.

So how do you get enough? There are lots of ways! Try some of these options below! (I saved the best for last!)

1. Change How You View Your Meals

First and foremost, the biggest change you can make, and the most effective in my opinion, is to change how you think of your meal structure. Plan your meal around protein. It must have high quality protein as its base. This means a baked potato or bowl of spaghetti, or even soup, is usually not a meal.

Soup can have protein in it. Make sure it’s around 30 g. Baked potatoes, spaghetti, veggies, and soup are great sides. You can absolutely have those; but a meal should have a backbone of protein.

Once you begin thinking this way, you’ll realize it gives you enough structure to make meal planning even easier.

2. Have a System

I’ve adopted the viewpoint of having protein as the staple of my meal, so it makes planning them easy. I generally eat fairly protein for breakfast and snacks, I cook meat for supper, and eat those leftovers for lunch.

Eggs or cottage cheese, and fruit, go a long way for me in the morning. I often have a kefir smoothie too. Lunch is already made from yesterday; a no brainer. And finally, I love grilling. I look forward to a new recipe or an old favorite on the grill. If I don’t have the time or inclination to put much effort into it, I simply brown a pound of ground beef or bison, and have fruit as my sides again.

3. Keep Some Tuna on Hand

Keep a quick stash of tune in your pantry. Tuna is quick, easy and packed with protein. It’s not gourmet, I know. But it’s cheap, easy, and keeps for long periods of time. It’s a fantastic backup for the days I need a little something to hold me over until dinner, or times we get those unpredictable Austin storms and I don’t want to drive to the store in the rain.

You can mix it with some mayo, cracker, or relish if you’re a total weirdo. 🙂

4. Eggs

Eggs are so versatile! I love eggs because I think they are delicious, easy, and they are high quality protein. Boiling eggs is quick and easy. Scrambling a few in a pan or making them over easy is also pretty simple. I went through a long phase of poaching eggs, which was a little more like an art form that I never quite perfected. It was fun though, remains a staple in my diet. Many people like eggs too, so you can usually find a way to make them that complements your family’s tastes.

5. Protein Powder

Protein powder is a great way to supplement protein in your diet. This is not cheating or taking a shortcut. Make sure you get a high quality protein, and do not let it substitute real food or real meals. Use it as a supplement, not a substitute.

There are many people out there who get creative with using protein powder to make high protein snacks. If you google “how to make high protein bread” or “how to make high protein pancakes” you’ll find many options!

You don’t have to bake with it, however. I don’t. If I have a protein shake, I just mix it with water. I like regular bread, in normal amounts, and protein powder as a holdover. However, you can experiment with this if you like to be creative with your baking.

6. Plan Your Protein On The Go

Admittedly, I am a planner. I do this because it’s logistically and financially easier. I do find myself in a pinch sometimes, where I don’t have enough time to get a full meal but I’m starving. In this case, my go-to is beef jerky or Greek yogurt from a convenience store. Many of the newer convenience stores now carry a nice refrigerated section. I keep a box of plastic spoons in my glove compartment at all times, specifically for times like this.

Related: How Often Should I Workout?

7. Know What Restaurants Are Around You

By now, I hope you start thinking in terms of building your meal around protein first. This will allow you to have your go-to restaurants. BBQ places are abundant in Austin, where I live, and offer great protein options. Most sit down restaurants have a grilled or baked chicken plate. Even Chick-Fil-A has grilled chicken salads. Look around you and see what works for your needs and schedule.

8. Try New Protein Sources!

Try new things! Chicken and steak are pretty common, but don’t forget seafood. Salmon, oysters, and crawfish are full of high quality protein. If you are able to try wild game, bison and venison are great, healthy options too.

Currently in my fridge/freezer are: frozen crawfish, frozen oysters, venison, beef, bison, chicken, eggs.

9. Beware of Less Optimal Protein Sources

Peanut butter should not be your protein source. Nuts and seeds have some protein, but have way more fun, making the majority of their calories from fat. This does not make them inherently unhealthy! However, if you eat enough peanut butter or nuts to get enough protein, you’ll be getting literally hundreds of calories you might not want to consume.

That’s a quick way to tank any weight loss results you are seeking. If you are looking to gain weight, by all means, eat up. Just be aware of what you are taking in, despite what an internet sources says. Even this. 🙂 Read your nutrition labels!

10. Get a Grill or Smoker

A grill or smoker is a game changer; hands down, this is my number one recommendation for how to make getting enough protein easier. Notice this is not easy, per se. I know. But it is worth the trouble and expense in the long run.

A grill or smoker makes meat delicious, easy to prepare, and even easy to prepare in bulk. Cook for days at a time! Have a party!

I love grilling so much, I wrote a whole post about why you should buy a grill. 🙂

Grills also make cleanup a breeze and don’t heat up your kitchen. And look at these grill marks:

How do You Get More Protein?

Did I miss anything? Let me know how you make sure to get enough protein! Stay consistent with your protein intake and training, and you’ll get where you want to be! If you still have questions, let me know. I’m a fantastic problem solver and I have time for you! 🙂

Grilled Venison Fajitas Recipe

June 14, 2023 by Kathryn Alexander

I want to share this grilled venison fajitas recipe with you because it is delicious and healthy and didn’t take long to prepare at all.

I believe very strongly in sourcing high quality, healthy foods, and knowing how to cook for yourself and your family. There’s nothing wrong with going out to eat or buying prepared meals, but I think it’s vitally important now to look at where your food is coming from, and know how to prepare it.

Also, protein is vitally important to the human body, especially if you lift. This is another great way to get enough protein in your diet.

Related: bookmark this chicken recipe to try, too.

I am lucky that I live in Texas and have lots of friends who hunt. They are happy to share and trade meat. I also buy meat packages from 1915 Farm here in Texas and Stay Classy Meats in Montana. Both are fantastic! (I am not sponsored or affiliated with them).

Ingredients

Juice from 1 lime
Juice from 1 orange
1/2 cup olive oil
2 pounds fajita meat from my friend Therk of HD Motorsports, and processed at Republic Butcher
2 tbsp brown sugar
1 red bell pepper, sliced
1 green bell pepper, sliced
1 onion if you like onions, sliced
Tortillas
Sour cream
Cheese
Sliced tomato or pico
Avocado sliced

Marinade and Veggie Prep

Mix the citrus juices and olive oil to make a marinade. I marinated the fajita meat 2 hours, but you can marinate up to 10 or so.

Pre-heat the grill.

While grill is heating, saute the peppers and onion. You can do this in a cast iron on the grill, or on a griddle plate if you have one.

Remove the meat from the marinade and dry it off. Sprinkle brown sugar on the meat.

When veggies are done sautéing, in about 10 minutes, remove and keep warm. I like to use the little side burner for this.

Related: check out some other spice options to enhance your meals.

Grill the Venison

Increase the heat on the grill.

Add the meat and sear approximately 3 minutes per side.

Let the meat rest 5 minutes after you remove it from heat. When you are ready, load your tortilla with meat and all your fixings: sautéed veggies, sour cream, cheese, tomato/pico, and avocado.

Enjoy!

After you’ve made your grilled venison fajitas, try some other grilled meats like steaks. I put two different methods of cooking steak head to head: check it out here, “Can Steak on the Stovetop be as Good as on the Grill?”

Training Programs

Back to our regularly scheduled programming, exercise! Try jumping into The Garage Squad, which includes barbell work and some gym machines, or The Home Team, which is work that can be done at home with a few dumbbells. See both The Garage Squad and The Home Team here on Train Heroic!

How Much Protein Do You Really Need to Eat

June 12, 2023 by Kathryn Alexander

Protein is absolutely vital to thousands of functions of the human body. Proteins are involved in hormonal messaging, structural components, enzymatic reactions and more. Our skin, muscles, hair and nails are built from protein. In short, the human body needs protein.

On a much more macro level, you’ve most certainly heard that you need to take in more protein if you lift, exercise or are trying to build muscle mass.

So how much protein do you need to eat? The answer is that there is not just one right answer, and finding the answer is unnecessarily complicated.

What Do the Governmental Organizations Say About Protein?

If you google “how much protein do I need?” you’ll find a bunch of little non answers. You’ll find an estimation of how many ounces a day you should eat, but of what? Cottage cheese? Beef? Different protein sources have different amounts of protein per ounce.

You’ll find an answer that says 10-35% of your total calories should come from protein. But how many calories should you eat? How many calories should you base that off of? Also, that’s a huge variance. 10-35%? 10%? Eh, why not 3.5 times that? Sure! This source from health.gov can be found here.

Another recommendation from the FDA says adults should get 50 grams a day. Fifty grams a day. Sounds hiiiighly personalized, haha. I am 140 pounds and I lift 3 days a week. Does this also apply to my friend who is a 110 pound runner? Or a 250 pound strongman? Sounds fishy to me.

This was accessed here. This article states this info is current as of 2/25/2021.

Here the Recommended Dietary Allows (RDA) is considered 0.80 g of protein per kg bodyweight per day. This is a more concrete number than 50 for everyone, or 10% – 35%. But – its still low.

The Current Dietary Guidelines on Protein Consumption

The most current dietary guidelines, published in a U.S. Department of Agriculture and U.S. Department of Health and Human Services report acknowledges that older adults take in less protein than they need and are at a greater risk of muscle loss. According to this report, 50% of women and 30% of men over 71 already eat less than the already low recommendations.

When analyzing “what we eat in America”, the report says that most men ages 19-30 eat just under 8 ounces of protein foods a day, and similar aged women, just over 5 ounces. They graded the overall eating style on a Healthy Eating Index Score (scale of 0-100) and graded Americans a 56.

Fifty six on a scale of 0-100 is pretty terrible when we are talking about our health.

Why then are we not encouraging increased protein intake? Why is this considered a max level?

The above information was accessed 5/9 from dietaryguidelines.gov.

A Better Protein Recommendation

The above numbers are dangerously low, and are considered by many to be inadequate to build or maintain muscle mass in amounts that will reduce age related sarcopenia and losses of strength.

According to these researchers published in the peer reviewed Journal Applied Physiology, Nutrition and Metabolism, a better number for maintaining muscle mass and function is 1.2 – 1.6 g of high quality protein per kg body weight, per day.

These authors find no evidence of negative effects on bone health or kidney health from higher protein diets. Instead, they find the upside of eating enough protein is optimal health, increased satiety, and even loss of fat mass, which in itself is associated with many healthy outcomes. Accessed 5/9/2023 here.

Similarly, Dr. Gabrielle Lyon, a functional medicine physician, recommends adequate protein intake for health, wellness, and graceful aging. She also cites 1.2 – 1.6 g/kg as an adequate goal, and in this post, she recommends aiming for 30 grams of protein per meal.

How much Protein Works For You?

How much protein works for you? Some people recommend even higher for active athletes and lifters. In the end, I recommend Dr. Lyon’s method, which is a simple starting point. Aim for a solid base of 30 g protein per meal, and adjust as you see fit.

Commit to this method for a few weeks and see how you feel. You might not see results in a day or two. Pay attention to:

How your exercise feels
How your recovery feels
Soreness levels
Sleep differences
Changes in appetite
Changes in energy levels and motivation

Make adjustments as you need.

In Conclusion – Scientific Standard for Protein Intake

Protein intake is hotly contested and often dogmatically argued over. As we have seen the past few years, sometimes science changes fast. Sometimes science doesn’t change, maybe when it should. The truth is, “science” is often filtered. True science tells the truth.

Experiment to find what works for you, what makes you feel good, and what fuels your performance.

Spice Up Your Food with These Calorie Free Flavors

March 23, 2021 by Kathryn Alexander

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.

Spice up your food with these foods and seasonings

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.

Want to pair up your new cooking habits with other ways to push progress fast? Read about other ways to see results fast here.

Black Pepper

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

spice up your food with these seasonings

Smoked Chicken and Green Beans & Tri-Color Potatoes

March 16, 2021 by Kathryn Alexander

Smoked chicken and green beans and potatoes are a hit in this recipe.

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.

smoked chicken and green beans by Kathryn Alexander of Alexander Training

Prepping and Smoking the Chicken

To prep the chicken, I cover 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 Green Beans and Potatoes

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

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

Chicken as a Protein Source

Chicken is a great source of protein. A 3-4 ounce serving will give you a little over 30 grams of protein, which is a great goal for a meal. Can’t get enough chicken? Try this One Pan Chicken Recipe.

Need a change from chicken? This trout recipe is delicious, and this venison fajita is something new and fresh to throw on your grill!

Tips for Meal Prep for One Person

March 8, 2021 by Kathryn Alexander

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 I’ll have leftovers. Even so, sometimes you just need to meal prep for one: you.

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.

Do you train alone too? There are some great benefits to training alone. Read here!

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.

Read next: My Favorite Recipes

Related: Grilled Venison Fajitas Recipe

One Pan Chicken & Veggies

January 2, 2021 by Kathryn Alexander

This one 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.

This recipe follows what I consider the formula for a healthy meal: protein as the foundation of the meal, and sides and water added. I encourage you to aim for 30 grams of protein per meal. You can adjust for your individual needs, of course, but this offers you a great way to get closer to your ideal protein intake per day.

Salad

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.

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.

One Pan Chicken

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 enjoy your one pan chicken!

Want a recipe that’s not the same ole, same ole? Try these venison fajitas or this citrus salmon.

Texas Trout

June 10, 2020 by Kathryn Alexander

My usual diet consists of red meat and veggies so I decided to mix it up with grilled trout. I call this recipe Texas 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:

trout
2 lemons
mushrooms
3 oz butter
salt & pepper
3 cloves garlic2 cedar planks
olive oil

For kebab sides:

mushrooms
3+ bellpeppers
kebab sticks

“Prep” Your Appetizer

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 & 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!

Related: One Pan Chicken and Veggies recipe

Texas trout on grill by Kathryn Alexander Training

Reach Your Protein Needs

This recipe is a fantastic way to get quality protein without a bunch of extra calories. How many grams you take in will depend on your serving size, of course. You’ll get about 35 grams in 6 ounces of this trout. How much protein do you need? An easy estimate is about 30 grams per serving, but read here for more details: How much protein do you really need to eat?

How To Meal Prep For a Week

March 19, 2018 by Kathryn Alexander

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.

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.

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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.

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.

How to meal prep vegetables

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.

How to meal prep a shrimp boil

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.

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.

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!

The Smoothie Recipe from The Iron Guru, Vince Gironda

March 4, 2018 by Kathryn Alexander

Vince Gironda’s egg shake is a classic. Now, modern smoothies and shakes are everywhere: 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.

Austin personal trainer Kathryn Alexander shares her favorite shake recipe, from Vince Gironda’s famous egg shake

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.

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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 to try the Vince Gironda Egg Shake

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 the Vince Gironda egg 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/

The Movement training program by Kathryn Alexander

Last Minute Survival Guide for Holiday Eating

December 24, 2017 by Kathryn Alexander

Merry Christmas, my friends!

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.

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 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!

My Favorite Recipes

December 19, 2017 by Kathryn Alexander

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.

Recipes; high protein and healthy by Kathryn Alexander

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.

Grilled Venison Fajitas Recipe

Kathryn Alexander

This grilled venison fajita recipe is delicious and healthy. Give this a try to add variety to your regular meals.

Continue Reading Grilled Venison Fajitas Recipe

Spice Up Your Food with These Calorie Free Flavors

Kathryn Alexander

Spice up your foods with these seasonings. Lemons and garlic, bay leaves, and interesting salts and peppers make meals more fun.

Continue Reading Spice Up Your Food with These Calorie Free Flavors

Smoked Chicken and Green Beans & Tri-Color Potatoes

Kathryn Alexander

Smoked chicken and green beans is one of my favorite simple and healthy meals. It provides protein and veggies. Full recipe here.

Continue Reading Smoked Chicken and Green Beans & Tri-Color Potatoes

One Pan Chicken & Veggies

Kathryn Alexander

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. Read on for the full recipe and ingredients list.

Continue Reading One Pan Chicken & Veggies

Texas Trout

Kathryn Alexander

Try Texas trout with this healthy recipe. This was prepared on a cedar plank on the grill with veggies and hummus sides.

Continue Reading Texas Trout

How To Meal Prep For a Week

Kathryn Alexander

How to meal prep for a week; chicken, steak, shrimp and sides in this comprehensive how to by Austin personal trainer Kathryn Alexander.

Continue Reading How To Meal Prep For a Week

The Smoothie Recipe from The Iron Guru, Vince Gironda

Kathryn Alexander

This is my favorite shake recipe, adapted from Vince Gironda’s raw egg shake. Read on for the easy smoothie recipe.

Continue Reading The Smoothie Recipe from The Iron Guru, Vince Gironda

Can Steak on the Stovetop be as Good as Grilled?

Kathryn Alexander

Can steak on the stovetop be as good as steak on the grill? I put a recipe to the test to see which of the two cooking methods stacked up.

Continue Reading Can Steak on the Stovetop be as Good as Grilled?

Super Bowl Snacks with Light and Hearty Versions

Kathryn Alexander

Super Bowl snack recipes: great party snacks that can be easily modified into a lighter version that’s just as delicious.

Continue Reading Super Bowl Snacks with Light and Hearty Versions

Citrus Salmon & Broccoli on Rice

Kathryn Alexander

This salmon and broccoli recipe is a go to for me! 3 main ingredients make it easy and healthy. Follow along for a new go to meal!

Continue Reading Citrus Salmon & Broccoli on Rice

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

Can Steak on the Stovetop be as Good as Grilled?

July 22, 2017 by Kathryn Alexander

I love a good steak, and I put to the test if a steak on the stovetop can be as good as a steak on the grill.

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

I will explain: 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 which was best?? Below is Round 1.

Round 1: Steak on the Stovetop

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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.

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.

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!

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

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.

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. 😉

More Recipes

Smoked chicken

Grilled venison fajitas

Vince Gironda’s egg shake

How to Count Macros

May 19, 2017 by Kathryn Alexander

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.

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.

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.

Super Bowl Snacks with Light and Hearty Versions

February 3, 2017 by Kathryn Alexander

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

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!

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

super bowl snacks ingredients — Before you begin assembling ingredients, soak the wooden kebab skewers.

Shrimp kebabs — 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.

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

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.

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

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 in the 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 a themed football bowl.

Enjoy!

Try these Super Bowl snacks and 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

More Recipes

If you are looking for some great recipes for non-party situations, try these regular but healthy and protein packed meals:

Grilled venison fajitas

One pan chicken and veggies

Texas trout

Holiday Diet and Nutrition Tips

November 22, 2016 by Kathryn Alexander

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

the snacks people constantly bring to the office
the holiday party you go to the takes a couple hours
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.

Holiday diet and nutrition tips and Thanksgiving pumpkins

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!

Four Simple but Effective Strategies to Improve Your Diet

October 27, 2016 by Kathryn Alexander

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 to improve your diet!

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 Shouldn’t: 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!

Citrus Salmon & Broccoli on Rice

September 22, 2015 by Kathryn Alexander

Serves 2-3

This salmon and broccoli recipe 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.

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 or high temperature parchment paper
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

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.

Related: want more veggie recipes?

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.

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.

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 of minutes.

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.

Nutrition Facts

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! Do you have other salmon and broccoli recipes? I love to hear how people make recipes their own. Let me know!

If you are still looking for new recipes, check out more of my favorites here!

Need a New Training Program?

All of this food writing is making me hungry, and ready to train! Do you need a new training program? Jump into one of my most popular classes or programs. See them all here at Train Heroic!