diet

The Smoothie Recipe from The Iron Guru

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.

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 the 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!

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/

Last Minute Survival Guide for Holiday Eating

December 24, 2017 by Kathryn Alexander Leave a Comment

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!

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

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.

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 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. Mmm

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 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.

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

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.

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.

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!

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:

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.

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.

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!