Fork You

Taco Salad

2012-01-11T13:18:00.000-08:00

There comes a time in every healthy eating plan where the salad must appear.

Salads can be extraordinarily healthful...and boring. Or they can be delicious...and calorie laden. Take a look at the calorie counts and fat content on some of the salads at your favorite restaurant next time you go. You'll wonder why anybody forsakes a burger or steak for a grilled chicken salad when the salad is drenched in cheese and dressing and still can't compete.

My favorite cures for the boring salad are spice and texture. Imagine for a moment a bed of crispy lettuce. Laying neatly in the center of this bed is a pile of seasoned meat, still warm. Dressing up the salad is a bit of spicy salsa, some chopped tomatoes, a few shreds of cheese, and maybe a dollop of cold (fat free!) sour cream. For a little added crunch, add to this a few pita chips or baked tortilla chips.

The Eating for Life recipe book has two different recipes for taco salads. One calls for lean ground beef seasoned with a couple teaspoons of taco seasoning. The other starts with lean ground turkey mixed with chili beans in chili sauce.

Heaps of romaine lettuce, dressed with ground turkey and chili, and topped with green onions, salsa, cheddar, and sour cream make this a delicious lunch!

The big difference between healthy taco salads and unhealthy ones are found in portion sizes and in the extras on the plate. In fact, one of those extras might actually be the plate itself! Extras like guacamole, sour cream, tortilla bowls, tortilla chips, and refried beans can add unneeded carbohydrates and fat (and even unneeded protein) to the meal.

The trick to making a delicious taco salad that is healthy is to use very lean meat, season the hell out of it, and serve it with enough greens to make the meal satisfying. Lettuce is so high in fiber and low in calories that you're likely to feel full before you've overindulged in calories. Feel free to add a low-calorie salsa (read the label to make sure there aren't any added sugars) generously and top off with diced tomatoes, and a tiny bit of (fat free) sour cream and (reduced fat) shredded cheese.

Restaurant Review: BarWest

2012-01-09T10:23:00.000-08:00

When I'm eating healthy, I don't eat out much. Cooking for myself is easier than trying to find something healthy on the menu or special ordering until the food is lame. It's cheaper, too.

But, I take a free day each Sunday when I can eat whatever I'm craving.

This week, I was craving beef. A juicy hamburger with crispy lettuce and a lightly toasted bun served with french fries. My mouth waters even thinking about it.

I headed to BarWest near 28th and J in Sacramento. I knew from previous experience it was close, fast, and really good.

Barwest has been aptly described as speakeasy meets surfer bar meets sports bar

The first thing I noticed as my friend and I walked in the restaurant was the noise. The deafening noise. It was painful. The speakers were set far too loud for my ears. Worse, the football fans watching the Steelers and the Broncos were cheering obnoxiously. Despite the fact that I sat only 2 feet from my friend, we couldn't hear one another. We had no choice by to watch the game.

A little sports etiquette: if you're not actually at the stadium, no amount of yelling is going to help your team. All you're doing is making an ass of yourself and pissing off those around you. That guy sitting next to you laughing pathetically and egging you on is making fun of you. This is especially true when you're a Steelers fan and you insist on waving your Terrible Towel at a restaurant.

Despite the awful atmosphere in the restaurant (which I've not experienced when I've previously visited BarWest), the service was excellent and the food satisfying.

I ordered a Capitol Classic: lettuce, tomato, onion, pickles, and secret sauce on a toasted bun. All BarWest burgers advertise 100% Angus beef, fresh ground daily, and cooked to order. For my fries, I upgraded to buffalo fries. My friend ordered a Buffalo Chicken Salad: romaine lettuce, tomato, cucumbers, bleu cheese crumbles, bleu cheese dressing, and topped with BarWest's signature boneless buffalo wings.

The food was excellent. If there was any doubt, the evidence was already destroyed in a most delicious fashion. There were only two disappointments in my meal: I'd have preferred to order my burger rarer and I'd have liked my bun toasted more.

Though I'm used to the enormous hamburgers served these days, BarWest's smaller portion was filling and satisfying. The secret sauce added nicely to a rich and beefy flavor. Simply, it tasted exactly as a hamburger should--like good beef.

My dining companion ate all of her buffalo chicken before I was able to snag one from her plate. In my past experience, the boneless buffalo wings are a dangerous thing! They are delicious and as addictive as heroine. Without the bone to slow you down a little, it may be to easy to inhale an entire plate of wings without thought.

Service was excellent. Our server warned me that customers had been complaining that the buffalo fries had been coming out cold and suggested I order the buffalo sauce as a dipping sauce instead-- a suggestion that kept my hands (and shirt) cleaner, too! She was able to anticipate all our needs and was quick to deliver.

Will I go back to BarWest? Yes, but not during a football game.

Gym Trip

2012-01-04T12:07:00.000-08:00

It's tough to go back to the gym. It's even more difficult when I haven't been there in a few months. To compound things, the last time I visited my gym was before they completely remodeled (and doubled in size).

It is easy to get lost in a gym and lose focus. Without focus, it's unlikely that you'll get the benefit you hoped for. When you don't even know which floor the workout room is on anymore, you're lost. For reference, I now know the workout area is upstairs.

Before I walk into a gym after a long absence there is a nagging voice in my head reminding me that I'm not good enough, fit enough, or strong enough to be there. Is my shirt too tight? Is my belly showing? Should I have worn longer shorts? Shorter ones? How bad do I smell? Am I embarrassing myself by doing the exercise a little wrong? Am I embarrassing myself by moving too little weight?

The paradox, of course, is that I must be at the gym to fix those problems. To lose the belly keeping the shirt too tight, I need to work out. To build bigger and stronger arms, I need to lift weights. If I want to look like the guys I admire at the gym, I need to be at the gym. Chances are, they started out as a weakling, too. Very few body builders are born with huge, fully-developed, muscular bodies.

This week, I faced my fear of the gym. My first workout of the week was an upper body routine as described in Body for Life.

While I was proud of myself for getting back to the gym, I was disappointed in myself for not hitting my old marks. I've lost significant strength in the months since I last lifted. Moreover, I found it far more difficult than I'd remembered to use a full range of motion. I know that muscle memory will kick in soon and I will be back to my old strength quickly.

Until I'm ready to show pictures of myself working out, I'll give you pictures of hot gym bunnies.

I wish these guys were at my gym.

Happy New Year

2011-12-31T21:03:00.000-08:00

This has been a year of unexpected ups and downs.

One year ago, I had thrown my hat in the ring for a new job. When it became clear I was getting the job, I had to resign from a job I loved. I'm proud of the 5 years I worked in the California State Capitol (4 of them in the California State Assembly). Still, the opportunity to work as a civil rights lobbyist was alluring.

After several months of working as a lobbyist, the organization that hired me downsized. I was unexpectedly let go less than 9 months after I started. I felt devastated.

By coincidence, the day I was told of the upcoming layoffs was also the day two dear friends of mine came to Sacramento to visit me. Moreover, the week before I was to be let go I had a planned vacation to visit some of my closest friends in Portland, Oregon at my college roommate's wedding. I felt awful as I told one of my dearest friends that I wouldn't make it to his wedding. He told me that he wanted me there so badly that he was willing to pay my way.

I'd already paid for non-refundable flights, I planned to crash on a friend's couch, and Portland is far less expensive than California. My friends visiting Sacramento convinced me I had to go to the wedding.

While taking my first vacation in nearly 6 years, I remembered that I have to make time for myself and for my friends. My career is only one part of my life.

My time in Portland was so awesome that I almost cancelled my flight home. Seriously. The people are ridiculously friendly, good food is everywhere, reliable public transportation is cheap and available, and the city is beautiful. Plus the city has a love affair with beer and books. My kind of place.

The dream of the 90s is alive in Portland.

When I came home, I was energized by my time there and the inspiring friends I have. So inspired that I stopped applying for jobs that were easy to get. I didn't want to take a job just because it offered money. I had to do something cool. Something REALLY cool.

And I did.

I'm in the process of starting my own consulting business. I'm working with great clients including Small Business Revolution, the GLBT Caucus of the California League of Cities, and others.

2011 was an epic year and I am excited to see what 2012 brings.

Pumpkin Chocolate Chip Muffins

2011-12-31T14:23:00.000-08:00

I have a sweet tooth. I've always had a sweet tooth. I probably always will. In fact, I wish there were a plate of chocolate chip cookies in front of me right now.

I won't share them with you. Sorry. Get your own plate of imaginary cookies.

One of the nice features of the Body for Life program is that dessert is encouraged. The 6th meal of the day should remain healthy but feel indulgent.

I tried a recipe from the Body for Life website for Pumpkin Chocolate Chip Muffins.

Is there a dessert equivalent to Sriracha? These muffins need it.

I'm still wishing for those cookies. Hell, I'm wishing for a double chocolate Costco muffin. These muffins aren't cutting it.

The muffins are heavy on egg whites, and replace wheat flour with rolled oats lifted with baking powder. They get a touch of flavor from a bit of chocolate protein powder, vanilla extract, and spices and are sweetened with Splenda.

Especially in baked goods, texture is a big deal for me. These don't have the light, crumbly, cakey texture I expect of a real muffin. While they do look like the real thing, they aren't. They aren't even close. In fact, the texture is a bit too tough to be called crumbly and they are a little spongey--almost like a very tall omelette.

This is a problem that even Sriracha can't fix.

On the bright side, they contain chocolate chips. Chocolate chips are always delicious. So, there might be hope, yet.

I've not given up on this particular recipe. I think the pumpkin is buried behind the blandness of the egg. I'll experiment and report on my results later.

Enchilada Soup

2011-12-31T13:47:00.000-08:00

Sometimes, there is nothing like hot soup to warm you up on a winter day. Besides, soup is a great time saver--an hour of cooking can yield 8 whole meals.

One of my favorite soups from Eating for Life is found on page 132.

To make it, I minced 6 cloves of garlic and warmed it in some olive oil with cilantro. When the oil was hot, I added 4 corn tortillas cut into bite size squares. When the tortillas were cooked through, I added 8 portions of chicken breast, pureed tomatoes, chopped onions, 2 cups chicken broth (fat free and reduced sodium, of course), tomato paste, cumin, chili powder, bay leaves, red pepper.

I topped the soup with baked tortilla strips, reduced fat shredded cheddar, avocado chunks, and just enough Sriracha to give the soup a bite.

Last night, I shared some of the soup with an old friend (and foodie). Not only did he love it, but he preferred it cold.

The Sriracha was superfluous. I really didn't need to add it.

Sriracha or not, this recipe doesn't taste at all healthy.

Turkey Reuben Sandwich

2011-12-31T13:35:00.000-08:00

One of my favorite foods has to be a Reuben sandwich. If done right, it's got everything: spice, acid, salt, creamy, crunchy. And it has sauerkraut. Sauerkraut is awesome!

Unfortunately, the classic Reuben comes with MASSIVE calories from fat and carbohydrates. Definitely not healthy for everyday consumption. Unless, of course, there was a way to take most of the goodness from a Reuben and package it in a waistline-friendly sandwich...

And now there is.

I think my favorite Eating for Life recipe is on page 293.

Good eats.

Ingredients include: 2 slices of rye, spicy mustard or fat free thousand island to taste, one slice of reduced fat swiss cheese, one portion sliced turkey breast, 1/4 cup sauerkraut (drained).

I'm not a fan of most store-bought deli meats. One look at the ingredients list scares me. For this recipe, I usually substitute turkey cutlets. Unfortunately, I have a tough time finding turkey cutlets. Today, I substituted thinly sliced chicken breasts which I cooked over the stove for a few minutes before making the sandwich.

Lightly toast the bread on a hot skillet, lightly coated with cooking spray. I prefer to toast both sides. The book suggests spreading the mustard over both slices of bread, but this leads to soggy bread and a messy pile of stuff on your plate instead of a nice sandwich to eat with your hands.

Lay the slice of cheese on one piece of bread and the meat on the other to warm. Be sure to drain the sauerkraut really well and then layer it atop the meat followed by a bit of mustard. Put the sandwich together and plate it.

I can't help but miss the pastrami. But that's life. If I ate pastrami as often as I like, I'd never lose body fat. Also, the portions are much smaller than you'd get at the deli. Portion control has always been an issue for me.

As far as flavor goes, this isn't a recipe I have to have Sriracha with. The texture is great, so long as the bread is kept dry.

Getting started: A Shopping List

2011-12-31T12:50:00.000-08:00

Among the things I am doing to stay on track in planning my meals a full week in advance. I have the luxury of working from home, so it's possible for me to cook during the day...and snack. I want to reduce the temptation of going to the kitchen out of boredom.

I've come up with a number of meals for the week to keep my palette interested without too much repetition but that will allow me to have leftovers or prepped foods for another meal in the week.

Then I looked at my kitchen. The only foods I had in my refrigerator were condiments, vermouth, cocktail onions, and maraschino cherries. Time to go shopping!

My shopping list included:

5 dozen eggs
5 lbs of oranges
a loaf of rye bread
turkey bacon
whole wheat tortillas
non fat sour cream
non fat shredded cheddar
salsa
fat free refried beans
non fat cottage cheese
cucumbers
zucchini
bell peppers
onions
carrots
green onions
pita bread
fat free cream cheese
5 lbs of frozen, boneless, skinless chicken breast
avocados
garlic
cilantro
rosemary
corn tortillas
pureed tomatoes
chicken stock
tomato paste
red potatoes
non fat yogurt
sauerkraut
turkey cutlets
swiss cheese
canned pumpkin
chocolate chips
and, of course, Sriracha!

I already had some of the Body for Life basics like Butter Buds, Splenda, protein powders, and meal replacement shakes.

Any guesses what I'm cooking up?

Ranchero Eggs

2011-12-31T12:33:00.000-08:00

After a late night of cocktails and chatting with an old friend, I woke up hungry this morning. I decided I'd test another Eating for Life recipe.

Who really needs a recipe for this?

Found on page 241, Ranchero Eggs is a simple latin-style breakfast with scrambled eggs, pinto beans, salsa, cheese, on a whole wheat tortilla. It's a very simple recipe: scramble 3 egg whites and one whole egg, add 1/4c of drained and rinsed beans, put on a warmed tortilla, then top with salsa, 2 Tbsp reduced fat shredded cheddar, and a few green onions.

I forgot to buy pinto beans on my last grocery trip but did have black beans on hand. I also omitted the cheese because I didn't feel like defrosting it. I added, of course, Sriracha to liven up the eggs.

In all, it wasn't too bad. The whole wheat tortillas I have on hand have 7 grams of fiber and only 50 calories. Unfortunately, they aren't flavorful and have a slightly gummy texture. The meal was filling, if slightly bland. I definitely missed the cheese. In fact, the meal would be much better drenched in cheese. Or sour cream. Or both.

Life is always easier when it's cheesier.

Sriracha: An Obsession

2011-12-30T15:41:00.000-08:00

If you're from California, you probably already know about the wonders of the red bottle with the rooster on the front. If you aren't, find it. Now. Hurry! We'll just wait for you.

Cock Sauce.

If you've never used Sriracha, here's a warning! It's hot. That should be obvious enough by the name, "Sriracha HOT Chili Sauce." The bottle even emphasizes HOT. You've been warned.

If you're like me, that warning will only entice you more. In fact, it's daring you. Good. I dare you to eat a spoonful! Spicy, isn't it? But it tastes awesome. It isn't just hot, it has flavor! And a flavor other than vinegar. That's unique for a hot sauce!

I first discovered Sriracha in the Unit 3 dining commons at Cal. A bland name for a bland place serving bland food. Bland until a floor mate introduced me to Sriracha. Suddenly, nothing was bland! If it was mild, bland, or just wasn't all that good, a small amount of Sriracha could punch it up. If that didn't work, the food was hopeless.

Why am I telling you all this? I'm certainly not getting paid for a commercial advertisement from Sriracha's makers (though I wish I were!). I've already said I love food. What I haven't said is that I hate boring food. We only get to eat so many meals in one lifetime--none should be boring. Healthy, clean eating can sometimes be boring after the butter, salt, lard, and sugar are reduced or eliminated.

I like Sriracha in my soups, in my tuna salad, in my chicken salad, on my eggs, on my pizza, in my sandwiches, and on any other food that needs a bit of fire. Each teaspoon contains only 5 calories, 1 gram of sugar, and 4 grams of sodium.

Besides, what self-respecting gay man wouldn't want something called "Cock Sauce" in his kitchen?

Creamy Tuna Pate

2011-12-30T15:30:00.000-08:00

Technically, I'm not starting the eating or workout plan until January 1st. Still, it's never too early to start cleaner eating. That started on December 26, after eating too many cookies at Portuguese Sweet Bread at Christmas. Carbtastic!

I've had the Body for Life companion, Eating for Life, for quite some time. While some of the recipes are worthless (who needs a recipe to bake chicken and potatoes?), others are interesting. Some are quite good.

Today I made the Creamy Tuna Pate found on page 309 for an afternoon snack (with leftovers for later).

I will apologize in advance for the poor photo quality. It will improve.

The recipe calls for 4oz of fat free cream cheese, a can of drained tuna, a Tbsp of chili sauce, tsp of minced onion, and hot sauce. All the ingredients are blended for a few seconds on high. It recommends serving the dip with pita chips and veggies. Veggies, of course, are a free food on the Body for Life plan.

You might be able to see that the texture of the "pate" isn't at all like a pate. In fact, it's a bit drippy. Still, the cream cheese adds a nice creaminess and the chili sauce (I used Sriracha sauce...more on that later) lends a nice bite. The tuna flavor comes through mildly. To be clear, I'm not a fan of canned tuna.

I tried the dip with a variety of dippers: celery, carrots, zucchini, whole wheat pita crisps, and white pita crisps. Of course, the dip is best served on pita (most things are better with some kind of bread, but I found that the celery is a nice counterpart to the heat from the Sriracha. It's like having buffalo wings without the chicken--hot sauce, creaminess, and crunchy celery.

This particular snack isn't going to make my list of favorite meals, but I'll probably experiment with it again later. It's completely edible, somewhat flavorful, has a poor texture and an awful appearance.

Goals

2011-12-30T14:59:00.000-08:00

Body for Life is a 12 week program. Coincidentally, my birthday falls at the end of the 12 week of the year. If I start Body for Life on New Year's Day, my birthday (March 31) will be my projected end-date. What better way to celebrate my birthday than with an improved body?

I'm big on goal setting. Specific, achievable goals are essential in staying focused. Body for Life calls for a set of goals based on desired outcomes.

The program asks the subject to come up with a wish list of outcomes called the Dream List. These are meant to the quick, spontaneous, and honest thoughts about what outcomes are desired. My list includes:

wellness
health
fitness
confidence
sexy body
lean muscle
6-pack abs
bigger arms
defined chest
helping others
attractiveness
toned body
more muscle
less fat
increased strength

As long as I'm dreaming, can I have Ryan Reynolds' abs?

My 12 week goals include:

I will have flattened, toned abs.
My BMI will be around 20.
I will have a defined chest.
I will be able to life 200 lbs with my arms.
I will be more confident.

My reasons for my goals include:

I want to look and feel great.
I want to maximize opportunities for myself.
I never want to be "fat-Matt" again.

To achieve my goals, I've identified three patterns which I must change to achieve my goals:

Old Pattern: Poor self-restraint with food portions

New Pattern: I will stick to my planned meals.

Old Pattern: Laziness prevent workouts

New Pattern: I will schedule workouts and stick to them

Old Pattern: I eat too much junk food.

New Pattern: I will eat junk food only on free days.

Body for Life

2011-12-30T14:21:00.000-08:00

In Death Becomes Her, Lisle Von Rhuman warns the newly immortal Madeline Ashton , "Now a warning. You will need to take very good care of your body because you will be using it for a very long time."

In the words of Meryl Streep's Madeline, "NOW a warning?!"

Okay, I haven't always taken great care of my body. Still, it's the only one I've got--at least until technology improves.

Since scientific progress can take weeks, months, or even years to develop a safe and cost-effective way to improve my body, I'm left with two options: 1. Do nothing or 2. Do something.

I've chosen to use the Body for Life system (www.bodyforlife.com). It's billed as "12 Weeks to Mental and Physical Strength."

The Body for Life book cover

I am familiar with the Body for Life program having used it before. I'm a fan of the results, the way I feel, and the amount of food I get to eat. Importantly, the program also puts a heavy emphasis on mental well-being. Wellness shouldn't solely be a measure of physical well-being but must consider social and mental fitness, too.

When I lost weight between 2006 and 2008, I did it on my own. It wasn't easy, it wasn't fun, and my methods weren't always healthful. Still, the tried and true method of weight loss is a formula of healthy eating and physical activity. These are two of the major components of Body for Life: daily exercise and healthy eating.

Another important reason I will be using Body for Life is that the program asks the subject to do something positive for others every day. Having built a career in public service, this is a particularly important concept. In my undergrad days, I was challenged by a friend to not let a day go by without making some kind of contribution to my community. It's a challenge I still try to live up to.

And, of course, a final reason to use Body for Life: Have you seen the pictures on the cover?! I'm realistic about my chances of having six-pack abs in 12 weeks, but a little hope and motivation never hurt.

Ian Doherty from the Body for Life challenge. I have abs like that...I just keep them covered up for safety.

Beginning (Again)

2011-12-30T13:12:00.000-08:00

I'm Matt and I love food. I mean, I really love food. I love making it, giving it, seeing it, smelling it, reading about it, and (of course!) eating it. But my gastronomical interests don't end there. I also like drinks. Especially whiskey. Bourbon in particular.

Left: February 2006. I weighed 267 lbs. Right: August 2009 at 180 lbs.

I am also overweight. I used to be fit and I was fat before that. As an adult I've been as heavy as 267 lbs and as light as 165. Today, I am 220 lbs. With a height of 5'10", I have a BMI of 31.6. Any BMI over 30 is considered obese. While, the Body Mass Index is slanted toward people without muscle, it is clearly time for me to get back in shape.

Me at 220 lbs in August 2011 visiting with two of the most awesome friends I could ever ask for.

I've been fortunate to hold at 220 for some time. I try to live an active lifestyle. When the weather is good, I bike and hike. For the past five years, I've walked or bike to work each day. However, for the past two months, my daily commute has been shortened from a mile each way to the California State Capitol to the 25 steps to my living room. Working from home has its complications.

Today, things change. I'm making a commitment to get back to a more fit, healthy, and attractive self.