Survived day 2, then ate stew

Actually, it’s not as bad as it sounds. Today Trainer Bob showed me how to use the various pieces of weight equipment. Because my knee is still painful,we skipped the machines that work the lower body. I have the settings and weights on a sheet for the ones that work the upper body, though, and those I can do. After going through one rep on each machine, I did 10 minutes on the bike. Swim? Yeah, but I didn’t really swim


Saw Howie talking to an old friend from our previous church and just hung around with them enjoying the water. I walked across the shallow end a few times, but I didn’t really swim much. I definitely prefer the cooler pool – not only is the warm one not refreshing, but the water has more chlorine in it and that seems to have given me a sinus headache today (could be unrelated, but it still bothered my eyes).

When we got home, I heated up some tasty veggie beef stew I’d made yesterday, plus we had a salad plus a low-fat turkey salad wrap. It was very satisfying! Here’s the soup recipe, for anyone who’s interested. I’ve put calories/fat in parenthesis after each ingredient):

Veggie Beef Stew

Makes 20 1-cup servings (5 quarts)
Nutrition per serving: 178 cal., 4 grams fat

Ingredients:

1.75 lbs beef bottom roast (1575/49.5)
2 Tbsp canola oil (240/28)
2 14.5oz cans lower-sodium vegetable broth (60/0)
3 14.5oz cans lower-sodium beef broth (90/0)
2 14oz cans cut green beans (140/0)
1 15.5oz can kidney beans (385/3.5)
1 28oz can diced tomatoes (125/0)
2 16oz bags frozen stir-fry veggie blend (300/0)
2 cups cooked rice (410/1)
3/4 cup chopped carrots (35/0)
1 medium onion, chopped (15/0)
2 cloves garlic, chopped coarsely (0/0)
Water (0/0)
Italian seasonings (0/0)

Total calories/fat: 3375/82.0

Thaw frozen veggies. Trim fat from beef roast and cut roast into bite-sized cubes. Chop onion and carrots. In a 5qt stockpot, heat canola oil over medium-high heat. Add 1/2 of the beef and sear the outsides. Remove and set aside, then add remainder of beef and brown it. Set beef aside. Deglaze the bottom of the pot by adding a small amount of either broth and stirring. Cook down the onion and garlic until translucent, then add broths and diced tomatoes. Add the rest of the ingredients, adding water until level is about 1″ from the top of the pot. Bring to a boil and let boil 15 minutes, then reduce heat and let simmer at least an hour.

You can add whatever veggies you like, or use diced potatoes if you’re not a fan of rice. I included it exactly as I made it last night with ingredients on hand. I figure up the calories in everything and divide it by servings for us since we keep count.

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