Pot Roast – A Family Favorite

This is probably my favorite childhood meal, Pot Roast. Growing up it was just me and my mom (my sister is 9 years older than me and moved out the second she turned 18), so my mom didn’t cook too often. This was one of maybe 3 meals that she made. The others weren’t worthy of acquiring the recipe. LOL!

When I grew up and had children of my own I asked my mom for this recipe and I still use it to this day. And my kids, much like myself, love it too.

It’s probably some generic recipe found all over the internet but nevertheless, here it is…

 

INGREDIENTS:

  1. 3lb Chuck Roast (I always buy a bigger one, usually 5-6lbs)
  2. Carrots – Amount is up to you.
  3. Potatoes – Amount is up to you.
  4. 2-3 cans Cream of Mushroom Soup (2 usually does the job)
  5. 1 pkg. Lipton Dried Onion

INSTRUCTIONS:

  1. Always prep/chop first, it just makes life easier. Peel and chop your carrots (if you have a larger roast you will want to make the carrot chops a little larger because they will be in the oven longer.) Rinse and chop your potatoes into 1” cubes, you can peel if you don’t like the skin but I leave the skin on which is why rinsing well is a must!
  2. Preheat your oven to 325 degrees.
  3. Cover a 2-3” deep pan with foil and place your roast in the center.
  4. Arrange chopped potatoes and carrots around the roast.
  5. Smother the roast, carrots and potatoes with the Cream of Mushroom soup and then sprinkle the Lipton Dried Onion over all of it.
  6. Cover the pan with foil and bake for 325 degrees for 1 hour per pound of your roast.

ENJOY!

 

 

 

 

 

 

 

 

 

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If You’re Struggling with Your Fitness/Health Goals, or Starving, PLEASE READ!

Confused by the image below? I don’t blame you, it’s a little crazy looking; but scroll down and read the information below the image. You’ll be happy you did.

These printouts are from my personal body scan that I do at a local nutrition shop. I’ve been doing these scans since January 10, 2015 at the same location, using the same machine.

On November 12, 2016 (the left image), I discovered that my calorie counting alone was no longer working because I lost 3 pounds of muscle and gained 3% body fat since my previous scan on October 25, 2016. Please Note: Calorie counting is a GREAT way to lose weight and it worked for me for a very long time.

At the discovery of the fat gain and muscle loss, I decided that it was time to start counting my macros (protein, carbs, fat). I have avoided macro counting for a while for two very good reasons…

  1. I was progressing fine with calorie counting alone, losing fat and gaining/maintaining muscle.
  2. I know how tedious macro counting can be and if I didn’t have to, I wasn’t going to. Because sanity matters people. 😉

I calculated my macros for my protein, carbs and fat and since implementing this new lifestyle change a little over a week ago, I have done pretty good at hitting those numbers. Not perfect, but good.

The printout on the right is from today, December 1, 2016. There is less than 3 weeks between the two images and check out those numbers!!

From November 12, 2016 to December 1, 2016 I gained 2.2 pounds (that doesn’t matter and I’ll explain why below*), BUT my body fat percentage went DOWN from 25.2% to 22.1% and my muscle went UP from 74.5 pounds of muscle to 79.6 pounds of muscle.

In less than 3 weeks I put on 5.1 pounds of muscle and dropped my body fat a little over 3%.

*Let’s talk Body Composition. The number on the scale doesn’t tell me how much fat or muscle I have or even how heavy my bones are and how much my organs and blood weighs. And in addition to that, it also doesn’t tell me how hard I work in the gym, how smart I am or what my worth is on this planet. DON’T GIVE THE SCALE SO MUCH POWER! Because I gained muscle and lost fat, my body composition has improved and physically I will appear leaner because although muscle weighs more than fat, it takes up less space. So that increase in the scale doesn’t bother me one bit!

When figuring out what my macros should be, I ended up with an additional 600 calories a day that I could eat. I don’t know anyone who’s on a fitness journey who would hate to hear the words, “Eat More Calories”. I’m sure those words may be scary but it works! And the proof is in the paperwork.

I knew immediately what changes needed to be made in order to correct my muscle loss and fat gain but you may not know what to do. If you’re frustrated and struggling, if you’re hungry and on the verge of quitting all together – DON’T! I can help you. And me helping you doesn’t mean that you have to start counting macros and buy a food scale. Me helping you may just mean that you need an adjustment to your caloric intake. 

Let’s fuel your body with the nutrients it needs and with exercising and patience, you’ll be on your way!

Contact me TODAY!