blog #84 meat facts

To follow up on my “meat as a condiment post,” here are some interesting meat facts:

Hot dog facts:about 460 calories including bun (170 from fat)

Rib facts: 236 calories in 3 oz (182 from fat)

Lean chicken facts: 120 calories in 3 oz (14 from fat)

Turkey dog 100 calories (70 from fat)

When choosing meats, why not make healthier choices like a turkey dog opposed to a hot dog, or lean chicken breast as opposed to ribs? Or have your ribs and hot dog, but use meat as a condiment (meaning portion control)?

I gave the calories for one ounce less then one serving of ribs and chicken, but I didn’t mention the size of the hot dog because they vary. Also do you eat your hot dog plain or with toppings? Ketchup is extremely high in sugar and carbohydrates. Chilli dogs and hot dogs with cheese pack on the calories. Mustard is a better option. If you keep adding on, your hot dog will eventually look like this:

Curious what’s in a hot dog? I will answer in a future blog post. Feel free to comment!

Nutrition Facts                                                           (hot dog)
Serving Size: 1 sandwich (175.0 g)

Amount per Serving
Calories 460 Calories from Fat 170
% Daily Value *
Total Fat 18.9g	29%
Saturated Fat  5.1g	26%
Monounsaturated Fat  9.1g
Polyunsaturated Fat  3.5g
Cholesterol 79mg	26%
Sodium 973mg	41%
Potassium 263mg	8%
Total Carbohydrate 55.8g	19%
Dietary Fiber  0g	0%
Sugars  0g
Protein 16.8g	34%

Vitamin A	4%
Calcium	102%
Iron	34%
Vitamin D	0%
Vitamin E	0%
Thiamin (B1)	0.28mg
Riboflavin (B2)	0.7mg
Niacin (B3)	4.165mg
Vitamin B6	4.4%
Folic Acid (Folate)	44mcg
Vitamin B12	7.33333333
Phosphorus	166mg
Magnesium	18mg
Panthothenic Acid	1.348mg
Zinc	8.73333333
Manganese	0.193mg

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Est. Percent of Calories from:

Fat 37.0%     Carbs 48.5%

Protein 14.6%

blog #83 My calves hurt

A couple weeks ago, my calves were burning up like crazy from running and jumping a bit more then usual. I was in so much pain and it seemed like no matter what I did, I was debilitated. I decided to reach out to my community and ask people what to do. I collected some tips and have categorized them into both free/cheap and non-free tips/tricks.

While stretching your calves can be a good way to elongate the muscles, it is somewhat limiting because self-stretching will only hit the superficial (or outside portion) of the muscle. To hit the deep muscles, you need to be more creative.

I asked a massage therapist and she said that the “tennis ball approach” is a good way to alleviate tension (but it can hurt!). Foam rolling is good, too, as well as getting professional massages.

check out the "tennis ball approach"

Free/Cheap	$-$$$
Self-massage Tennis ball approach Calf stretches Downward-facing dog Soak calves in warm water for 15 minutes	Professional massage (my fave option) Foam rolling (most foam rollers start at about $20 dollars, and most gyms have them) A heating pad or hot water bottle