I am a Chef who is into Nutrition and Fitness. Ask me anything...
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Hey, thanks for the corrected links.
I have another question, if I may. Whenever I eat out for non-fun reasons (my job involves a lot of traveling at times), I try to choose a nutritious, deficit-friendly option (you know, along the lines of beef, chicken or fish and veggies) and I just eyeball the portions and log 'em later.
I'm pretty sure I've gotten pretty good at guesstimating meats and vegetables, but I never know how much oil (and possibly other stuff like sugar) to account for. So I log one to one and a half tbsp of cooking oil.
¿Does this sound reasonably accurate to you? ¿Any tips or hints for better restaurant logging?
(When I'm out for fun I'm not this concerned.) (And I'm (usually) never one to bum the waiters out with questions or demands lol.)
Any insights would be appreciated. Thnks!!0 -
It's always going to be a guess in that case. Your best option is to make an educated guess. Like you said, it is wise to learn what 6 oz. of chicken looks like. or 10 oz. of beef and so on. If you are overeating, you will know because the scale won't budge for weeks.
In regard to sugars and oils, I would advise to first look at the meal as a whole and then breaking it down by individual components. For example, search for the typical macros and calories in General Tso's Chicken Combination Platter with Broccoli & Rice. If any other areas are listed as N/A or "0" and you know they are incorrect, then move on to the next listing. If the fat is something extraordinarily high like 70 grams per 6 oz. serving (a good fistful), or low like 5 grams, then common sense will tell you that is incorrect info. Once you have a basic groundwork, you can make a guess that you're getting 1/2 cup of broccoli (perhaps) and 8 oz. of chicken (maybe) and 8 oz. cooked rice (possibly). If you wanted to be super strict, you could calculate them separately, while adding an educated guess of flour, hoisin sauce, and other mixed veggies as separate entries. I feel like this is a lot of work, but some people do it.
Portion control is always the fall back for me when I am cutting. For instance, I realize that General Tso's take-out will likely be in the 1500+ calorie range, so maybe I'll eat 1/2 or 1/3 of the combo platter and save the rest for tomorrow. Common sense also tells you that this food is high in sodium. Therefore, don't complete your daily MFP diary with only 3 cups of water. Everyone should be getting at least 8 cups of water everyday anyways.0 -
Everyone should be getting at least 8 cups of water everyday anyways.
LOL. No.
http://www.cbc.ca/news/health/8-glasses-of-water-a-day-an-urban-myth-1.1196386
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FunkyTobias wrote: »Everyone should be getting at least 8 cups of water everyday anyways.
LOL. No.
http://www.cbc.ca/news/health/8-glasses-of-water-a-day-an-urban-myth-1.1196386
Thanks for your contribution and your TV News article on the topic. Here is a empirical study on the matter:
http://www.ncbi.nlm.nih.gov/pubmed/20356431
Old recommendation of 1 gallon per day was overkill. Modern studies based on urine analysis and diet suggest the following is more than enough:
3000 ml for men... 12 cups
2200 ml for women... 9 cups
At least 8 cups per day is especially important if you're taking diuretics, if your diet is high in sodium, if you use creatine, if you drink alcohol, or exercise/sweat a lot.0 -
my parents came to visit and left a head of cabbage in the fridge. You have a simple recipe/idea for making it that does not include any kind of oil/butter as oil is unwanted calories for me.
I recently made Unstuffed Cabbage Rolls. The recipes I found called for ground beef. I use 7% ground beef so it is not as fattening, but I am sure any ground meat will work well.0 -
Thanks for taking the time to answer questions and share your knowledge.
I love, love, green beans but never knew how to make them like in the restaurants. I'm going to try the "blanching".
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It's always going to be a guess in that case. Your best option is to make an educated guess. Like you said, it is wise to learn what 6 oz. of chicken looks like. or 10 oz. of beef and so on. If you are overeating, you will know because the scale won't budge for weeks.
In regard to sugars and oils, I would advise to first look at the meal as a whole and then breaking it down by individual components. For example, search for the typical macros and calories in General Tso's Chicken Combination Platter with Broccoli & Rice. If any other areas are listed as N/A or "0" and you know they are incorrect, then move on to the next listing. If the fat is something extraordinarily high like 70 grams per 6 oz. serving (a good fistful), or low like 5 grams, then common sense will tell you that is incorrect info. Once you have a basic groundwork, you can make a guess that you're getting 1/2 cup of broccoli (perhaps) and 8 oz. of chicken (maybe) and 8 oz. cooked rice (possibly). If you wanted to be super strict, you could calculate them separately, while adding an educated guess of flour, hoisin sauce, and other mixed veggies as separate entries. I feel like this is a lot of work, but some people do it.
Portion control is always the fall back for me when I am cutting. For instance, I realize that General Tso's take-out will likely be in the 1500+ calorie range, so maybe I'll eat 1/2 or 1/3 of the combo platter and save the rest for tomorrow. Common sense also tells you that this food is high in sodium. Therefore, don't complete your daily MFP diary with only 3 cups of water. Everyone should be getting at least 8 cups of water everyday anyways.
Thnks = )
Yeah, I'm pretty good with my daily water intake and I definitely get it in when I eat out, because of the sodium. If I don't, I end up dreaming I'm a camel walking the Sahara's ha
And I, too, usually take half my dish back to the hotel to get another meal out of it, since restaurant portions are huge. Works great for me though, cuz I get two meals for the price of one.
If it's a simple plate I log piece by piece of guesses (4oz chicken, 100 gr tomatoes, 1 tbsp oil, etc) and if it's a more complex dish I pop up all the ones in the database and go with the more realistic one.
I wish I could put the world on hold until I reach my goal... but I can't, lol.
Thanks for taking the time to answer!0 -
FunkyTobias wrote: »Everyone should be getting at least 8 cups of water everyday anyways.
LOL. No.
http://www.cbc.ca/news/health/8-glasses-of-water-a-day-an-urban-myth-1.1196386
Thanks for your contribution and your TV News article on the topic. Here is a empirical study on the matter:
http://www.ncbi.nlm.nih.gov/pubmed/20356431
3000 ml for men
2200 ml for women
^Especially important if you're taking diuretics, creatine, drinking alcohol regularly, or exercise/sweat a lot.
Average total fluid intake =/= glasses of water. Hydration comes from food and any other beverages (soda, coffee, tea, etc.)
The required fluid intake will vary by activity level, temperature, etc. Blanket recommendations are useless.
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I've been tracking my food for about two weeks now and I'm consistently low on fiber, calcium and iron. I try to eat as cleanly and organicly as possible. Any good suggestions? When I add more dairy to my diet for calcium, I end up over in my calories.0
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FunkyTobias wrote: »Average total fluid intake =/= glasses of water. Hydration comes from food and any other beverages (soda, coffee, tea, etc.)
The required fluid intake will vary by activity level, temperature, etc. Blanket recommendations are useless.
Aware. Water comes in many forms, as I'm sure other people are aware, too.
8 cups per day regardless of gender is a healthy minimum recommendation.
I never meant for this figure to be plain water from the tap or bottle.
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What do you think of the recent zoodles trend?0
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Alternatives to peanuts?0
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Mexican and quick morning breakfasts!!! THANKS!!!!!!!!!! 0
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AmyBoserBell wrote: »I've been tracking my food for about two weeks now and I'm consistently low on fiber, calcium and iron. I try to eat as cleanly and organicly as possible. Any good suggestions? When I add more dairy to my diet for calcium, I end up over in my calories.
That's simple. Start eating foods that are high in those areas.
Consume more:
Leafy greens
Lentils
Nuts
Chickpeas
Edamame
Beans
Barley
Bulgar
Bran
Berries
Oats
Avocado
Pears
Dates
Figs
Cherries
Squash
Broccoli Rabe
Sweet Potato
Sun-Dried Tomatoes
Brussels Sprouts
Chia Seeds
Whole Grain Bread
Flaxseed
Dried Coconut
Psyllium Husks0 -
I did not grow up eating a lot of greens, but want to introduce more into my diet. I put spinach in my eggs in the morning but other than that I'm not sure how to cook with greens (kale? collards?). What is a good way to cook them?0
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Becka4prez wrote: »I did not grow up eating a lot of greens, but want to introduce more into my diet. I put spinach in my eggs in the morning but other than that I'm not sure how to cook with greens (kale? collards?). What is a good way to cook them?
Big pot blanching for the Kale, see previous posts. Basically, you bring a huge pot of heavily salted water to a full rolling boil, toss in cleaned kale leaves, let boil for approx. 3-4 minutes, then drain, and shock in an ice water bath. Once cooled, squeeze all of the excess water out of the kale and store in a paper-towel lined container in your refrigerator for up to 1 week. -- This method makes the kale more tender, cuts down on the bitterness, maintains some seasoning, and allows it to stay vibrant green instead of overcooked Army colored green. When desired, toss some kale in a hot pan with hot oil, red pepper flakes, fresh garlic, shallots, and some salt and pepper. Saute for 1 minute or until warm and serve with your main entree.
I don't cook with Collards much. Traditionally in the south, collards are simmered slowly in water with thick ham hock or salt pork until very tender; they are often finished with spicy vinegar.
http://www.seriouseats.com/recipes/2010/07/collard-greens-recipe.html
Other options are Chard, Arugula, and Mustard Greens. All of these cook fairly quickly and do not need to be blanched. Simply eat fresh or saute them in a hot pan with hot oil and add some other flavors if desired.0 -
Thanks!0
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I'm big a fish eater. I am thinking about trying salmon. I don't even know how to buy it? Do you buy it with skin or without?0
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I'm big a fish eater. I am thinking about trying salmon. I don't even know how to buy it? Do you buy it with skin or without?
-Wild & fresh; not farm-raised
-Sockeye is one of my favorites; it has a bright red color, but others work well too.
-Skin-on if you can get it
-Carefully remove the pin bones with kitchen tweezers (or have your fish monger remove them)
-Score the skin with a knife prior to cooking, pat it completely dry, and brush both sides lightly with oil.
-Season both sides with fine sea salt and fine fresh cracked black pepper.
-Get a shallow pan very hot, add a thin layer of oil, and sear skin side down, while pressing gently.
-Gently holding the fish down with a fish spatula prevents the skin from curling and ensures even crispiness.
-When the skin is crispy and golden brown, flip, pour out any burning fat, and reduce heat.
-Add butter, baste, and cook to mid rare (red inside). Finish with Maldon sea salt (large flaky crystals).
I once did this for my gf at home and she demanded well done with no skin. When I served dinner, she then proceeded to swap her fish with mine and I was stuck with the nasty, skinless, dry filet.0 -
I'm big a fish eater. I am thinking about trying salmon. I don't even know how to buy it? Do you buy it with skin or without?
-Wild & fresh; not farm-raised
-Sockeye is one of my favorites; it has a bright red color, but others work well too.
-Skin-on if you can get it
-Carefully remove the pin bones with kitchen tweezers (or have your fish monger remove them)
-Score the skin with a knife prior to cooking, pat it completely dry, and brush both sides lightly with oil.
-Season both sides with fine sea salt and fine fresh cracked black pepper.
-Get a shallow pan very hot, add a thin layer of oil, and sear skin side down, while pressing gently.
-Gently holding the fish down with a fish spatula prevents the skin from curling and ensures even crispiness.
-When the skin is crispy and golden brown, flip, pour out any burning fat, and reduce heat.
-Add butter, baste, and cook to mid rare (red inside). Finish with Maldon sea salt (large flaky crystals).
I once did this for my gf at home and she demanded well done with no skin. When I served dinner, she then proceeded to swap her fish with mine and I was stuck with the nasty, skinless, dry filet.
And then you broke up with her?0 -
I'm big a fish eater. I am thinking about trying salmon. I don't even know how to buy it? Do you buy it with skin or without?
-Wild & fresh; not farm-raised
-Sockeye is one of my favorites; it has a bright red color, but others work well too.
-Skin-on if you can get it
-Carefully remove the pin bones with kitchen tweezers (or have your fish monger remove them)
-Score the skin with a knife prior to cooking, pat it completely dry, and brush both sides lightly with oil.
-Season both sides with fine sea salt and fine fresh cracked black pepper.
-Get a shallow pan very hot, add a thin layer of oil, and sear skin side down, while pressing gently.
-Gently holding the fish down with a fish spatula prevents the skin from curling and ensures even crispiness.
-When the skin is crispy and golden brown, flip, pour out any burning fat, and reduce heat.
-Add butter, baste, and cook to mid rare (red inside). Finish with Maldon sea salt (large flaky crystals).
I once did this for my gf at home and she demanded well done with no skin. When I served dinner, she then proceeded to swap her fish with mine and I was stuck with the nasty, skinless, dry filet.
hahaha us dames are so funny0 -
Sorry for my rudeness*. I dated a chef for three years. I might have developed a food temper through osmosis or something. Don't get me started on steak doneness. JUST DON'T.
*I'm not actually sorry, the "well done/skinless" salmon thing would've kept me up that night.0 -
shrinkingletters wrote: »I'm big a fish eater. I am thinking about trying salmon. I don't even know how to buy it? Do you buy it with skin or without?
-Wild & fresh; not farm-raised
-Sockeye is one of my favorites; it has a bright red color, but others work well too.
-Skin-on if you can get it
-Carefully remove the pin bones with kitchen tweezers (or have your fish monger remove them)
-Score the skin with a knife prior to cooking, pat it completely dry, and brush both sides lightly with oil.
-Season both sides with fine sea salt and fine fresh cracked black pepper.
-Get a shallow pan very hot, add a thin layer of oil, and sear skin side down, while pressing gently.
-Gently holding the fish down with a fish spatula prevents the skin from curling and ensures even crispiness.
-When the skin is crispy and golden brown, flip, pour out any burning fat, and reduce heat.
-Add butter, baste, and cook to mid rare (red inside). Finish with Maldon sea salt (large flaky crystals).
I once did this for my gf at home and she demanded well done with no skin. When I served dinner, she then proceeded to swap her fish with mine and I was stuck with the nasty, skinless, dry filet.
And then you broke up with her?
A year later I did, but for other reasons
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shrinkingletters wrote: »Sorry for my rudeness*. ...Don't get me started on steak doneness. JUST DON'T.
Oh, you'd hate me: I like (most cuts of) my steaks *cooked*.
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Do you have any good recipes incorporating 100% whey protein powder? Is it ok to heat it b/c I was led to believe it may change the protein's amount of time to get absorbed? For example, mixing with your morning latte or baking into a pancake?0
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shrinkingletters wrote: »Sorry for my rudeness*. ...Don't get me started on steak doneness. JUST DON'T.
Oh, you'd hate me: I like (most cuts of) my steaks *cooked*.
*begins "you may as well burn a $20" spiel*0 -
steaks on grill- lump or briquettes? Sear or reverse sear? Marinade, dry rub or brushed sauce? Thanks in advance.0
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