Yo Mammoths!
Well it has been an exciting week of physical fitness here at Herd Central. Me and the Mommoth have been taking advantage of the beautiful weather we have been having here to get in some runs. The Mommoth is getting ready for a Triathlon this Summer so she is working really, really hard. Tilly, the Baby Mammoth, is working hard at crawling and soon will be up and waddling around in no time. The main Mammoth has been really busy with work, product testing, and running in 5ks that were built for Gazelles who are also into bondage and S&M roleplay stuff! I am of course speaking of the Terrapin and One More Mile 5k plus One Mile run that I did last Saturday.
Now Mammoths I had gone into the race with some serious high hopes of doing really, really well. I had eaten clean all week, put in great efforts at WoW Boot Camp, and done the general good things a runner does to prepare for a 5k. It was at this moment that I should have known that I was DOOMED!!! So since the race did not start until 3 pm I decided that I would use that time to have a yard sale. You got that right Mammoths. Large man, selling and lifting things, all day in the hot sun. I was hydrating but definitely not enough. But since I believe that my tusk is bigger than anyone elses I just decide to keep on. At 2:30 I finally get in the car to get to the race. The Baby Mammoth was just not cooperating with us and so we were running late. By the time I got to the registration table it was almost time for the race. As I start heading to the start line with the Mommoth I notice just how hilly it is. It was also at the moment that I should have known that I was DOOMED!!! We get to the start point and head to the back to get out of the Gazelles way and hunker myself down for a nice heart rate run. Michael has me working in the low zones still to build up my endurance and cardio vascular system. Now my top rate for Level 1 is 111, top for Level 2 is 129. Michael wants me to keep my HR at around the top of Level 1 and in the low part of Level 2. Before we even start running I am at 130 from the hill climb. It was again at this moment that I should have known that I was DOOMED!!! We get the race instructions and then we are off to do a 1 mile lap around the brewery. I find a nice pace and I find a nice person who is keeping my same pace. We get through the first mile in not to shabby shape. My heart rate is 137 at this time and I see Michael. I tell him what my heart rate is and he says its because it is late in the day, so just run your race, stay relaxed, and keep good form. All great advice so I do what I am told. I am feeling really good about myself, my pace is on target, I am thinking this could be a PR moment. That was until I hit the Mountain Range of Death. After the nice lap around the brewery we were all lulled into this false sense of flatness that quickly evaporated all hope when I started up the first hill. HR spikes to 148, it is now close to 90 degrees outside, and there is only one water station that I am about to pass. I am DOOMED!!! After I successfully navigate that hill I find myself staring at two more hills that are considerably more steep than the last one I just barely conquered and to top it all off I see that there are switch back trails we have to run up and then back down. AWESOME!!! I some how survive all of that and head out thinking that I am near the finish. I see the three mile sign and say, "F@$K YES!!!" when it dawns on me that I have the PLUS ONE MILE left. Do you remember in Ghost Busters when they trap that first ghost and he swirls down into the trap. That is exactly how I felt when I remembered that I had one mile left. By this time I had hooked up with a really solid group of Mammoths who were trucking along and we were all encouraging one another. My time for the event was 1 hour 8 minutes which is a huge improvement for me and I am very pleased with this. The Mommoth walked with our friend and newest Herd Member Meredith who triumphed through her first 5k. Massive props to Meredith!
Sunday was my day of rest so I chose to go easy with a light walk to keep the blood flowing in my legs. I also did another recovery walk on Monday which was a good thing because I could feel the soreness and tightness beginning in my legs. Tuesday's Boot Camp was brutal for me. I was still very fatigued from Saturday and we did sprints outside. MAMMOTHS DON'T SPRINT! We lumber around looking all Bad Ass, speed is something we are not designed for but if you want a great work out incorporate some speed work into your routines. You see quick benefits (no pun intended) right away in your stride, foot turn over, and over all pace. I have noticed that I am a little quicker already! (I am coming for you Lee!)
Wednesday was a HR run again keeping it in the low Zone 2 and high Zone 1. I was able to complete the three miles by keeping my HR in the zones. The best part of the run was how I felt afterward. I felt incredible. Like I could keep going and going and going. Michael says that this is an important part of the training, that we learn to listen to our bodies, and our bodies start getting used to the movement and time involved in the movement. Mammoths it is important for us to remember that our goals are different from Gazelles. Gazelles want to win the race. As Mammoths are goal is to finish the race and get a little better each time. It is important that we get our bodies conditioned to be out on the course for a good long time. My goal is to complete the full marathon in around 5 hours. 5 hours of constant movement is a lot for a body to handle so by doing these slow, methodical trainings I am getting my body prepared for the full. This training reminds me of the tortoise and the hare story. So I am showing Tortoise Intensity while doing this training.
Thursday's Boot Camp was another Up Tempo session. We ran 2.5 miles (some folks like Alonzo, David, and Elliot ran double that) with a mixture of weights and sprints intermingled in. It was one of the toughest workouts I have had at WoW and it felt great being able to keep up with the guys. I still think back to this time last year when I could not get on the ground to do any type of exercise, to now where I can do it all. I may be slow but I am doing the work!
Now Mammoths this is a lot of running that I did this week. However, this week Michael gave the Old Mammoth here a giant curve ball. After my WoW Boot Camp I had an hour of bicycle riding I had to do. So it was off to the Omni to get on the stationary bike and put in some miles. Mammoths I always thought that stationary bike was kind of wussy thing to do. I would see people get on there and not even break a sweat or worse yet they would get on there and gossip. So when Michael laid this on me I was not at all thrilled. But being the Mammoth I knew that this was something I was going to have to do. I got on the bike and I have loved it! My first Tuesday ride I put in 22 miles, and Thursdays ride was 21.5! I use the hill program at a level 10 so I am pushing it hard. Again this cross training Mammoths is building up my cardio vascular strength and will make me a better conditioned runner.
Well Mammoths I have given you a bunch of information about my runs. Tomorrow being a rest day I will answer Mammoth Mail, talk about the Fit Bit and Run Keeper alliance, and discuss a cool new website that I am alpha testing and that I think you will like. Especially if you have a fitness or weight goal in mind. So Mammoths I hope to see you out on the range, stick close to a good watering hole, and as always be mindful of what you are grazing on.
Thursday, April 14, 2011
Wednesday, April 13, 2011
Day 326: HUGE Update Tomorrow
Hey Mammoths. Apologies for the radio silence but I have been putting together some neat things for us to check out. I will explain it all tomorrow. As always I will see you on the range, stick close to a good watering hole, and mind what you are grazing on.
Thursday, April 7, 2011
Day 332: WoW Boot Camp Day of Infamy! Is That A Snack In Your Pants Or Are You Just Glad To See Me? Philly Cheesesteak Recipe
Howdy Mammoths. As my spiritual leader Ice Cube once said, "Today was a good day." Now it didn't start off so hot but as the day wore in it just got better and better which puts in mind for me the idea of perseverance.
Now Mammoths me and the Mommoth are DAWG tired. The reason behind this is that the Baby Mammoth is transitioning from the bassinet to the crib, which she is not happy about. When the Baby Mammoth isn't happy then no one in the herd is happy. For two nights in a row now I have had to relieve the Mommoth and hold the Baby Mammoth until she falls asleep. The problem comes when you lay her down, that is when the fun begins, so I have held her for hours on end. Yes, I know its detrimental but just how much longer do I have to hold her, so missing a little sleep is not that big of a deal. Missing sleep does hurt your weight loss though because when you are tired you are more apt to eat unhealthily or at least off of your meal plan. So I have to be careful to stick to my plan, which having Good Measure Meals has been a lot easier than it would have been with out them.
So I am up early before Boot Camp, I fall asleep on the couch and the Mommoth wakes me up with just enough time to get there. Now normally Mammoths this would be a time when I would say, "F*@k it! I am going to sleep." That was the old Mammoth. The new Mammoth shook the cobwebs out his brain, put on his running shoes, and headed to the Y. When I got there I saw that there were a ton of guys there and most of them are my friends, so going was a double blessing. I tucked in with three guys I am really close with and for the first time since I started Boot Camp with Michael Williams I kept up with them. It was a truly great feeling to be able to keep up with your friends, especially since I was the one everyone used to lap.
So with that under my belt I went to work and had a wonderful day until I realized something. I HAD NO SNACK! I had left my Good Measure Meals snack at the house. I was a little panicked by this because I have been doing so well and our office has a tendency to buy Faux Healthy Snacks. We have bought the low cal, no sugar, and no frosting snacks but we never looked at the calories. So as I am heading over to the snack counter I notice something new. FRUIT!!! A ton of fruit! I was so happy Mammoths because I really thought I was going to jump the tracks here, an unplanned splurge, but because my partner and employees are trying to be more healthy they had fruit. I was able to get my snack on and still stay on track.
Went and picked up my Good Measure Meals for the next few days and they look wonderful. Tonight I had to eat my Friday meal because the packaging was dented somehow but that was alright and I am glad I did because it was delicious. Feta Chicken over noodles with mushrooms and sun dried tomatoes. After dinner the Mommoth and I went for our daily stroll. Mommoth has a triathlon in a few months so she is following her WoW plan that April Williams gave her. I just walked with the Baby Mammoth and got in a quick 1.7 miles which helped me burn some more calories.
Well as Ice Cube said, "Today was a good day." I hope you had a good day too Mammoths. Rest day tomorrow but I will still get in a nice walk to keep the legs loose. So I hope to you roaming on the range, sticking close to a good watering hole, and being mindful of what you are grazing on.
Okay this is one of my favorite recipes. I made it for the Mommoth when we got snowed in and she loved it! Now coming from Baltimore I know good Cheese Steaks and this is a good Cheese Steak.
INGREDIENTS:
4 each Whole Wheat bread
2 each White onions, julienned
2 cups Button or crimini mushrooms, quartered
½ tsp. Black pepper
½ cup Fat-free cream cheese (2 Tbsp per piece of bread)
12 each Roast beef (3 slices per slice of bread)
4 slices Swiss cheese
PREPARATION:
• Preheat oven to 350ºF.
• Heat a large non-stick sauté pan over medium high heat. Spray with cooking spray and sauté
onions and mushrooms. Add pepper.
• Spread 2 Tbsp of cream cheese onto each slice of bread.
• Arrange three slices of roast beef over bread, then top with 1 ½ cups of onions and mushrooms.
• Then top off with slice of swiss cheese.
• Bake for 10 to 15 minutes or until cheese is browned and bubbly.
Number of Servings: 4
Serving Size: 1 slice
Calories: 199
Fat: 2.2
To cut calories I use Rounds instead of regular bread. Thanks for the recipe H3! Mammoths keep up the mindful grazing by checking this recipe out and others by following this link to H3s Website
Now Mammoths me and the Mommoth are DAWG tired. The reason behind this is that the Baby Mammoth is transitioning from the bassinet to the crib, which she is not happy about. When the Baby Mammoth isn't happy then no one in the herd is happy. For two nights in a row now I have had to relieve the Mommoth and hold the Baby Mammoth until she falls asleep. The problem comes when you lay her down, that is when the fun begins, so I have held her for hours on end. Yes, I know its detrimental but just how much longer do I have to hold her, so missing a little sleep is not that big of a deal. Missing sleep does hurt your weight loss though because when you are tired you are more apt to eat unhealthily or at least off of your meal plan. So I have to be careful to stick to my plan, which having Good Measure Meals has been a lot easier than it would have been with out them.
So I am up early before Boot Camp, I fall asleep on the couch and the Mommoth wakes me up with just enough time to get there. Now normally Mammoths this would be a time when I would say, "F*@k it! I am going to sleep." That was the old Mammoth. The new Mammoth shook the cobwebs out his brain, put on his running shoes, and headed to the Y. When I got there I saw that there were a ton of guys there and most of them are my friends, so going was a double blessing. I tucked in with three guys I am really close with and for the first time since I started Boot Camp with Michael Williams I kept up with them. It was a truly great feeling to be able to keep up with your friends, especially since I was the one everyone used to lap.
So with that under my belt I went to work and had a wonderful day until I realized something. I HAD NO SNACK! I had left my Good Measure Meals snack at the house. I was a little panicked by this because I have been doing so well and our office has a tendency to buy Faux Healthy Snacks. We have bought the low cal, no sugar, and no frosting snacks but we never looked at the calories. So as I am heading over to the snack counter I notice something new. FRUIT!!! A ton of fruit! I was so happy Mammoths because I really thought I was going to jump the tracks here, an unplanned splurge, but because my partner and employees are trying to be more healthy they had fruit. I was able to get my snack on and still stay on track.
Went and picked up my Good Measure Meals for the next few days and they look wonderful. Tonight I had to eat my Friday meal because the packaging was dented somehow but that was alright and I am glad I did because it was delicious. Feta Chicken over noodles with mushrooms and sun dried tomatoes. After dinner the Mommoth and I went for our daily stroll. Mommoth has a triathlon in a few months so she is following her WoW plan that April Williams gave her. I just walked with the Baby Mammoth and got in a quick 1.7 miles which helped me burn some more calories.
Well as Ice Cube said, "Today was a good day." I hope you had a good day too Mammoths. Rest day tomorrow but I will still get in a nice walk to keep the legs loose. So I hope to you roaming on the range, sticking close to a good watering hole, and being mindful of what you are grazing on.
Okay this is one of my favorite recipes. I made it for the Mommoth when we got snowed in and she loved it! Now coming from Baltimore I know good Cheese Steaks and this is a good Cheese Steak.
INGREDIENTS:
4 each Whole Wheat bread
2 each White onions, julienned
2 cups Button or crimini mushrooms, quartered
½ tsp. Black pepper
½ cup Fat-free cream cheese (2 Tbsp per piece of bread)
12 each Roast beef (3 slices per slice of bread)
4 slices Swiss cheese
PREPARATION:
• Preheat oven to 350ºF.
• Heat a large non-stick sauté pan over medium high heat. Spray with cooking spray and sauté
onions and mushrooms. Add pepper.
• Spread 2 Tbsp of cream cheese onto each slice of bread.
• Arrange three slices of roast beef over bread, then top with 1 ½ cups of onions and mushrooms.
• Then top off with slice of swiss cheese.
• Bake for 10 to 15 minutes or until cheese is browned and bubbly.
Number of Servings: 4
Serving Size: 1 slice
Calories: 199
Fat: 2.2
To cut calories I use Rounds instead of regular bread. Thanks for the recipe H3! Mammoths keep up the mindful grazing by checking this recipe out and others by following this link to H3s Website
Tuesday, April 5, 2011
Day 334: WoW Boot Camp Kicks Me Like a Rag Doll
Short one today Mammoths. So tired from a really hard work out with WoW Boot Camp this morning. We did so many sprints and weights that I was exhausted before I really even started my day. I kept my heart rate in the upper level 2 and near the end began treading in level 3 but was able to maintain a good pace and good form.
Sorry this is so short but I am heading to bed. So tomorrow Mammoths I will see you out on the range, stick close to a good watering hole, and as always be mindful of what you are grazing on.
Sorry this is so short but I am heading to bed. So tomorrow Mammoths I will see you out on the range, stick close to a good watering hole, and as always be mindful of what you are grazing on.
Monday, April 4, 2011
Day 335: Weekend Update, Monday's Ramble, and a Race for Beer!
Yo Mammoths!
First I need to give a big shout out to my friend Susan. She sent me a really cool shirt as a way to keep me motivated. Trust me kiddo I will never tap out! Thank you so much and it is great to know that you have great people in your herd pulling for you!
What a weekend! We had awesome weather here in Athens. My Saturday started out with a nice three mile ramble with the Mommoth and the Baby Mammoth keeping pace with me. Michael has me working out in my first zone, taking it up to my second zone, but then bringing it back down. The purpose this type of training is to build up my endurance. What I mean by zone One is that is the zone where my heart is pumping a little faster, right around 111 beats per minute, but I am not wheezing our out of breath. Zone Two is a little more challenging. I can carry on a conversation but my breathing is a little more labored. This type of training is used to help me develop my BASE. Now Mammoths you know the Head Leader here likes to go all out, every time. I like the tshirt says, "Want to leave it all on the field." In the future I will have workouts like that but for right now I have to take it slow and build. Yeah Mammoths its hard for me to be patient. The Mommoth can tell you that I am not patient at all but when you are going for such a long distance you have to learn that patience. So I have a new prayer that I pray now. "Lord grant me patience and I NEED IT RIGHT NOW!"
The other part of my Saturday was going to Over Eaters Anonymous (OA). OA is a big part of my home plan. A lot of the reason I got to be as big as I was is due to the fact that I used food to control my mood. Instead of feeling anger or frustration I would use food to give a feeling a comfort. This is my battle, and no not every obese person out there has this but I do and it is important for me to be around others who understand my struggle. I have an awesome sponsor and a great group I meet with. On this particular Saturday we had a guest meeting and a wonderful person from out of town came to our meeting and shared their story. It made me tear up because I have experienced a lot of the struggles this person has dealt with and Mammoths it is so awesome to see someone who has made it to the other side.
The best about Saturday was that I got to take the world's best nap! Mammoths, the Mommoth and Baby Mammoth took off to go shopping and I laid down for some sweet sleep. It was so great to have a nice quiet house again.
The menu for Saturday was great as well. Since I have only five days of Good Measure Meals I have to cook for myself on the weekends which is great for me. It allows me to keep current in the kitchen and allow me to share great recipes for you. I have a Philly Cheese Steak recipe that I am going to share with you all on Wednesday that is so decadent that you will swear there is no way it under 300 calories, but it is. Breakfast was a MarkMuffin (Kroger Wheat Round, Piece of Cheese, 1/4 cup of Egg Whites, and a piece of Turkey Sausage) and some fruit. Lunch was a turkey rap with baked Doritos. Snacks consisted of a 90 calorie energy bar and a ton of fruit. Dinner was my favorite which is the Pita Pizza. I would tell you the secret of the Pita Pizza but then you would stop reading my blog because you would be constantly making Pita Pizzas. So I will hold on to that information for a while.
Sunday was another beautiful day in Athens. The little Herd went to Athens Church at the Classic Center where we met our friends who came to visit. The service was great, the sermon was awesome, and my friends really liked it. Its a different kind of church than I have ever belonged to. Its about being a community of believers which is so much different than what I am used to. Anyway, if you are in Athens and you want to go let me know and I will save you a seat and get you a cup of coffee. After that we all went for a walk to one of our favorite restaurants, Harry' Pig Shop. It was great walking there with Mary and her Mom as well as the little Herd and we had a great time of laughing and I had my splurge meal of BBQ Nachos. I had planned this splurge so I enjoyed my food and afterwards we walked home, which helped burn off some calories. IT WAS SO GOOD! Dinner the Mommoth made this crock pot Swiss Steak. I will put the recipe below. 190 calories per serving and it was delicious. We did a great deal of family walking on Sunday and took advantage of the great weather we are having.
Monday was a rest day but with all of the walking I did today with the Mommoth in the neighborhood it sure felt like a work out day. The best part of my day was meeting up with a good guy who wants to get healthier. So my newest member of the Herd will be joining me at the Omni Club here in Athens to ride stationary bikes and then walk on Friday. So proud of this Mammoth coming out and asking for help. Got him started on My Fitness Pal and watching calories and increasing movements. He is still really young so he is going to do awesome.
I also found out that my favorite brewery in town, the Terrapin Brewery is having a 5k + 1 this Saturday. So you get a cool t-shirt, the money goes to a great cause, and you get to taste some awesome beer. This Mammoth will be leading a stampede for all of that!
Well Mammoths it has been a great day and I have WoW! Boot Camp in the morning so I need to get some sleep. As always I will see you out on the range, stick close to a good watering hole, and be mindful of what you are grazing on.
Crock Pot Swiss Steak (WW Recipe)
3 Table Spoons Gold Medal All Purpose Flour
1 teaspoon ground mustard
1/2 teaspoon of salt
1.5 pounds beef boneless round, tip, or chuck steak-cut into six pieces
2 tablespoons vegetable oil
1 large onion, sliced
1 large bell pepper, sliced
1 14.5 oz can diced tomatoes, undrained
2 cloves of garlic, finely chopped
Mix flour, mustard and salt. Coat beef with mixture. Heat oil in pan over medium heat, Cook beef in oil for 15 minutes, turning once, until brown. Place beef in a 6 quart crock pot, top with onion and bell pepper. Mix tomatoes and garlic, pour over beef and vegetables. Cover and cook on low heat for 7 to 9 hours or until meat is tender.
1 Cup= 190 calories. We served it over brown rice 1/2 cup is 50 calories. Great meal to have cooking while you are at work or play! Enjoy.
First I need to give a big shout out to my friend Susan. She sent me a really cool shirt as a way to keep me motivated. Trust me kiddo I will never tap out! Thank you so much and it is great to know that you have great people in your herd pulling for you!
What a weekend! We had awesome weather here in Athens. My Saturday started out with a nice three mile ramble with the Mommoth and the Baby Mammoth keeping pace with me. Michael has me working out in my first zone, taking it up to my second zone, but then bringing it back down. The purpose this type of training is to build up my endurance. What I mean by zone One is that is the zone where my heart is pumping a little faster, right around 111 beats per minute, but I am not wheezing our out of breath. Zone Two is a little more challenging. I can carry on a conversation but my breathing is a little more labored. This type of training is used to help me develop my BASE. Now Mammoths you know the Head Leader here likes to go all out, every time. I like the tshirt says, "Want to leave it all on the field." In the future I will have workouts like that but for right now I have to take it slow and build. Yeah Mammoths its hard for me to be patient. The Mommoth can tell you that I am not patient at all but when you are going for such a long distance you have to learn that patience. So I have a new prayer that I pray now. "Lord grant me patience and I NEED IT RIGHT NOW!"
The other part of my Saturday was going to Over Eaters Anonymous (OA). OA is a big part of my home plan. A lot of the reason I got to be as big as I was is due to the fact that I used food to control my mood. Instead of feeling anger or frustration I would use food to give a feeling a comfort. This is my battle, and no not every obese person out there has this but I do and it is important for me to be around others who understand my struggle. I have an awesome sponsor and a great group I meet with. On this particular Saturday we had a guest meeting and a wonderful person from out of town came to our meeting and shared their story. It made me tear up because I have experienced a lot of the struggles this person has dealt with and Mammoths it is so awesome to see someone who has made it to the other side.
The best about Saturday was that I got to take the world's best nap! Mammoths, the Mommoth and Baby Mammoth took off to go shopping and I laid down for some sweet sleep. It was so great to have a nice quiet house again.
The menu for Saturday was great as well. Since I have only five days of Good Measure Meals I have to cook for myself on the weekends which is great for me. It allows me to keep current in the kitchen and allow me to share great recipes for you. I have a Philly Cheese Steak recipe that I am going to share with you all on Wednesday that is so decadent that you will swear there is no way it under 300 calories, but it is. Breakfast was a MarkMuffin (Kroger Wheat Round, Piece of Cheese, 1/4 cup of Egg Whites, and a piece of Turkey Sausage) and some fruit. Lunch was a turkey rap with baked Doritos. Snacks consisted of a 90 calorie energy bar and a ton of fruit. Dinner was my favorite which is the Pita Pizza. I would tell you the secret of the Pita Pizza but then you would stop reading my blog because you would be constantly making Pita Pizzas. So I will hold on to that information for a while.
Sunday was another beautiful day in Athens. The little Herd went to Athens Church at the Classic Center where we met our friends who came to visit. The service was great, the sermon was awesome, and my friends really liked it. Its a different kind of church than I have ever belonged to. Its about being a community of believers which is so much different than what I am used to. Anyway, if you are in Athens and you want to go let me know and I will save you a seat and get you a cup of coffee. After that we all went for a walk to one of our favorite restaurants, Harry' Pig Shop. It was great walking there with Mary and her Mom as well as the little Herd and we had a great time of laughing and I had my splurge meal of BBQ Nachos. I had planned this splurge so I enjoyed my food and afterwards we walked home, which helped burn off some calories. IT WAS SO GOOD! Dinner the Mommoth made this crock pot Swiss Steak. I will put the recipe below. 190 calories per serving and it was delicious. We did a great deal of family walking on Sunday and took advantage of the great weather we are having.
Monday was a rest day but with all of the walking I did today with the Mommoth in the neighborhood it sure felt like a work out day. The best part of my day was meeting up with a good guy who wants to get healthier. So my newest member of the Herd will be joining me at the Omni Club here in Athens to ride stationary bikes and then walk on Friday. So proud of this Mammoth coming out and asking for help. Got him started on My Fitness Pal and watching calories and increasing movements. He is still really young so he is going to do awesome.
I also found out that my favorite brewery in town, the Terrapin Brewery is having a 5k + 1 this Saturday. So you get a cool t-shirt, the money goes to a great cause, and you get to taste some awesome beer. This Mammoth will be leading a stampede for all of that!
Well Mammoths it has been a great day and I have WoW! Boot Camp in the morning so I need to get some sleep. As always I will see you out on the range, stick close to a good watering hole, and be mindful of what you are grazing on.
Crock Pot Swiss Steak (WW Recipe)
3 Table Spoons Gold Medal All Purpose Flour
1 teaspoon ground mustard
1/2 teaspoon of salt
1.5 pounds beef boneless round, tip, or chuck steak-cut into six pieces
2 tablespoons vegetable oil
1 large onion, sliced
1 large bell pepper, sliced
1 14.5 oz can diced tomatoes, undrained
2 cloves of garlic, finely chopped
Mix flour, mustard and salt. Coat beef with mixture. Heat oil in pan over medium heat, Cook beef in oil for 15 minutes, turning once, until brown. Place beef in a 6 quart crock pot, top with onion and bell pepper. Mix tomatoes and garlic, pour over beef and vegetables. Cover and cook on low heat for 7 to 9 hours or until meat is tender.
1 Cup= 190 calories. We served it over brown rice 1/2 cup is 50 calories. Great meal to have cooking while you are at work or play! Enjoy.
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