Barbells, Food and Jojo

Join me as I navigate through my love for Olympic Weightlifting, Flexible Dieting and Life

If you’ve been in a never-ending cycle of dieting down and eating minimal total calories without seeing much difference or keep plateauing, chances are your body needs a reverse diet to strengthen your metabolism. What’s a reverse diet, you ask?

POW16D7 (Post Op Week 16 Day 7) – I suppose I will keep tracking this until I am back to 100%? Did you see that? I’m four freakin’ months post hip arthroscopy surgery! First of all, a quick, “My baaaaad…” for taking so long to update everyone on how my recovery has been going. I haven’t …

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POW11D6 – Post Op Week 11 Day 6 My, my, my it has been a long time since my last update! Last week I had my third post op appointment with my surgeon after – [ g a s p ] – 11 weeks! I feel like I sound like those pregnant women that talk about …

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Let’s keep some themes going, shall we? It will keep me covering topics that interest me and not to mention keep me accountable in blogging regularly. Mondays will be for all things food, whether it’s a delicious restaurant I visited and have to rave about, or if I had an awful experience at a restaurant …

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I wrote the post below exactly two years ago and I’m happy to report that science still wins. I still follow a flexible diet under the watchful eye of my qualified nutrition coach (SD Evolution), not because I don’t know how to count and track my macros (I’m now over two years in), but for …

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Recipe: Little Lomo Saltado Never Hurt

October 3, 2016

The food of my people is pretty damn magnificent to be honest. Lomo Saltado is one of the signature Peruvian cuisine dishes I learned to make quite well thanks to my mama. But, tonight I realized I hadn’t made it since starting flexible dieting so now I have a macro counted recipe for this bad boy.

For the Baked Fries:

  • Coconut oil cooking spray
  • 2 medium (5.3 oz) potato, russet or yukon gold (preferred but can use yellow sweet potato), washed and dried
  • 1/4 tsp garlic powder
  • kosher salt and black pepper, to taste

For the Beef:

  • 1/2 lb lean sirloin, cut into small, thin strips (filet mignon for most tender, but keep in mind it’s also fattier)
  • kosher salt, to taste
  • ground cumin
  • black pepper, to taste
  • 1 medium red onion, sliced into thick strips
  • 1 tbsp aji panka (red pepper paste)
  • 2 cloves garlic, crushed
  • 1 medium sturdy tomato, sliced into wedges
  • 1 1/2 tbsp low sodium soy sauce (use tamari for gluten free) or coconut secret aminos
  • 1 tbsp apple cider vinegar
  • 1/4 cup chopped cilantro

Directions:

In a large ziplock, put meat, garlic powder, cumin, Aji panca pepper, zip and mix together then put in fridge while you prep the potatoes (prep this a couple hours before if you can, if not, no big deal but the flavor seeps in more with more time).

Preheat the oven to 400°F.  Lightly coat a baking sheet with cooking spray.

Cut the potato lengthwise into 1/3-inch thick slices; cut each slice into 1/3-inch fries. Place in large ziplock bag and spray with coconut oil spray evenly, season with garlic powder, salt and pepper. Place on a single layer onto the greased foil-lined baking sheet. Bake uncovered on the lower third of the oven for about 25 minutes or until tender crisp and golden. Set aside.

Spray a large wok with coconut oil spray and heat to Medium. When hot add the steak, cook about 2 minutes, until browned on both sides. Add the onions and cook about 2 minutes.

Add the tomato, soy sauce and cook 1-2 more minutes. Turn heat off. Add the french fries in the wok and mix in with everything.

Serve immediately and divide evenly between 4 plates. Best served fresh because french fries will get soggy if stored, but still edible of course. Ideally this dish is served with a ball of steamed rice on the side and aji verde (as many Americans call it, “the green sauce”).

Macros: Per 288g – 10f – 39c – 27p

Big Ass Breakfast Casserole

September 26, 2016

I don’t even know what to name this. Big Ass Breakfast Casserole? I winged it and it was a success. I normally take the time to make my breakfast every morning to take with me to work but really needed to shave down my get-ready-for-work time so decided to multiply my usual breakfast by 5 (for every work day this week) and bake it. Pictured is just one of the pans I made.

To make a Big ass casserole:

You should have bacon pre-made before starting this. Oil spray however many baking dishes you plan to use. From a few trial and errors, I would suggest using a fairly deeper dish. Preheat oven to 350°. Then, in the following order, begin to add your ingredients:

  • Raw spinach
  • Cooked bacon in pieces
  • Nature Harvest Light Multigrain bread pieces
  • Mix all of the above
  • Pour egg white all over until it nearly covers your previous ingredients
  • Sprinkle Trader Joe’s Lite Shredded Mozzarella

Macros per serving (280g): 7f 15c 38p (6g fiber)

Tip: I have a restaurant grade kitchen scale for the really heavy things so this is how I measured as I went, but if you don’t have that, you can just weigh ingredients separately as you go.

Verdict? It was delicious but the macro ratios are not to where I want them yet. Protein is too high in comparison to carbs. For my next casserole attempt I think I will add a fluffing agent to make the egg white rise more, therefore, meaning I can add more carb ingredients. Ultimately this would be perfect poverty macros, but I am currently with decent macros to work with, so it’s not a concern.