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Posts by Dana Tomlin

Austin Simply Fit Resolution Challenge Week 3

Goal this Week: Set up time to meet with a Dietician from iLiveWell Nutrition Therapy. These are the folks that have paired up with Austin Simply Fit to handle the nutrition aspect of the CHALLENGE.

Progress: Still eating more often throughout the day and drinking enough water. Planned dinners in advance so that my family could eat before I got home from the gym AND so I would have dinner when I got home after working out.

Hardest Thing to do This Week: Moving up in weight on deadlifts AND squats!

Favorite Food: EGGS! I boiled a half dozen on Sunday for quick snacks or breakfast throughout the week. I also learned how to poach an egg – thanks to my daughter and the internet.

Favorite Exercise: Weighted planks – if I thought planks were hard, now I know better! Adding a sandbag is even harder.

Craving: The group class killed me last night – I really want to be able to finish the sets. I stopped early – my body just wouldn’t listen to me.

Favorite Meal this Week:  You don’t know this about me yet, but I really do love to cook AND I love to cook in large amounts. I recently got a deep freeze for Christmas! Yes, I am THAT girl. To prepare for the challenge and working out at 7pm, I made 20 plus crockpot dinners that went straight into the freezer.  This way, we could put something into the crockpot in the morning and come home to hot, ready food.

Beyond Easy Pulled Pork

Adapted from the blog everydaypaleo.com

4-5 lb pork shoulder roast, boneless
2 yellow onions, sliced

Dry rub:
3 Tbsp chili powder
1 tsp coriander
2 tsp cumin
2 tsp onion powder
1 Tbsp dried parsley
¼ tsp chipotle powder
2 tsp sea salt

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Austin Simply Fit Resolution Challenge Week 2

Dana Tomlin, Wheatsville’s Fresh Manager, will be taking the Austin Simply Fit 10 Week Resolution Challenge. Throughout the process Dana will be blogging about her progress, favorite meals and snacks and other ways she has stays committed to her fitness resolution. Participants of the challenge receive weekly private workout sessions, unlimited access to Austin Simply Fit’s small group sessions, weekly Wheatsville Food Co-op Gift Cards to use towards healthy groceries plus lots more!

UPDATE:  Week 2

  • Goal this Week: Plan dinners in advance, so that, after work, I can attend the small group Strength Training sessions.
  • Progress: Planned for success! Packed snacks the night before, found a water bottle that I can drink 2.5 of in order to drink the right amount of water – feeling good!
  • Hardest Thing to do This Week: Squats with weights were really challenging – I learned that good form was really important; I needed to squat down, push my hips back AND my knees out - all which are hard to do while holding a weighted bar.
  • Favorite Food: SNACKS! Is that cheating? Sprouted almonds, dried apples, blueberries, walnuts, banana, Krave Garlic Chili Pepper Beef Jerky, trail mix.
  • Favorite Exercise: I won’t lie, deadlifting was a BLAST! I looked at the weights, WITH chains added on & thought, “No way, me? No!” But instead “YES! ME!” Talk about feeling good about yourself – that was satisfying.
  • Craving: Getting better at lunges – when your form is good, they are really hard. Especially, when walking backwards.
  • Favorite Meal this Week: This week I made a large salad, changed proteins each day, and cooked a batch of Rainbow quinoa. The versatility and ease of this recipe was awesome.

Beet, Sweet Potato & Kale Salad with Rainbow Quinoa

MASTER SALAD MIX:
1 bunch lacinato kale, sliced into strips
1 box Organic Girl I LOVE Kale salad
4 green onions, sliced
½ cup, chopped parsley
TIP: Chop up any leftover herbs you have

1 cup rainbow quinoa
2 cups water
1 tsp Better Than Bouillon Vegetable Base

2 large beets, cut into quarters
2 medium sweet potatoes, cut into chunks

PROTEINS:
Mediterranean Grilled Chicken from the Deli, chopped
Mongolian Tofu from the Deli, chopped
3-4 Shrimp, deveined and sautéed in garlic oil
top sirloin petite steak, sliced thin, pan sauté
Boiled egg
Turtle Island Sesame Garlic Tempeh

ADD-ONS:
¼ cucumber, sliced
sliced red bell peppers
cherry tomatoes
nuts/seeds: sunflower seeds, pumpkin seeds, walnuts

Preparation
Add quinoa, water, and veggie broth to medium pot or rice cooker, cook per package instructions, or add to rice cooker – this is what I use! Let cool. While cooking, get beets/sweet potatoes started.

Add prepped beets and sweet potatoes to 4 cups water, bring to boil, simmer until soft. Cool before adding to salad. TIPS: remove the skin from the beets, AFTER they are boiled – run under cold water and shuck off, like you would a boiled egg. While cooking, get salad started.

In large bowl, mix together the top 4 ingredients; this will make a large batch. Save what you are not eating tonight, should stay in the fridge for 3-4 days.

To each bowl, add a handful of the master salad mix. Top with your add-ons, ¼ cup beets/sweet potatoes, your protein of choice. Sprinkle with ¼ cup quinoa and your favorite salad dressing.

TIP: Each night you can change the protein and mix it up!

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Austin Simply Fit Resolution Challenge Week 1

Dana Tomlin, Wheatsville’s Fresh Manager, will be taking the Austin Simply Fit 10 Week Resolution Challenge. Throughout the process Dana will be blogging about her progress, favorite meals and snacks and other ways she has stays committed to her fitness resolution. Participants of the challenge receive weekly private workout sessions, unlimited access to Austin Simply Fit’s small group sessions, weekly Wheatsville Food Co-op Gift Cards to use towards healthy groceries plus lots more!

UPDATE:  Week 1

  • Goal this Week: My goals this week are to 1) Eat more often throughout the day 2) Drink more water. Eating throughout the day will speed up my metabolism, helping my body to burn the right fuel. It's recommended that I drink half my body weight per day in OUNCES, PLUS 1 oz for every minute of working out!

  • Progress: This week we started the challenge! First session was an intense 30 minutes of super slow exercises designed to fully engage ALL of my muscles – no slackers allowed!

  • Hardest Thing to do This Week: Lunges with 30lb weights were actually REALLY hard. The cardio was great and I could really feel how one leg is more dominant over the other – it was hard to get it to work!

  • Favorite Food: I've been eating Pink Lady apples with Justin’s Almond Butter single-serve packs – easy to eat on the go! To save money I am going to buy our bulk nut butter and  make my own little packs.  I still need the single serve packs for on-the-go snacking! Less mess is a good thing!

  • Favorite Exercise: The hip presses are intense and I can’t wait to get better at them.

  • Craving:  Getting timely with my snacks and finding my favorites!

  • Favorite Meal this Week: I was inspired by an article on Food52 to make a large pot of simple, white beans. I like to cook on Sundays so this was right up my alley and really simple. Hands down, my favorite was the Bok Choy and White Beans.

Bok Choy and White Beans with Niman Ranch Apple Gouda Sausage

Adapted from blog thecanalhouse.com


1-2 cups cooked white beans, with some of the cooking liquid
4-5 baby bok choy, sliced and rinsed
¼ cup olive oil, plus 1 Tbs for sausage
2 garlic cloves, thinly sliced
½ pack of Niman Ranch Apple Gouda Sausage, sliced
omit sausage if you would like this to be vegan/vegetarian



To cook the beans:  Yields 9 cups. Freeze the rest!
3 cups dried navy beans
1 onion, halved
2 cloves garlic
1 branch fresh thyme OR
1 tsp dried thyme
2 bay leaves
salt
really  good olive oil (I recommend Texas Olive Ranch)

Preparation

For the Beans:
Can be made in advance, refrigerated will last 5 days.
Cover beans with water by 4 inches in a heavy pot and bring to a boil. Add onion, garlic, thyme, bay leaves, and a pinch of salt. Bring the beans to a simmer over medium heat, then reduce to a low simmer for 30-90 minutes until soft. Remove the thyme branch and bay leaves.
Stir in a generous pinch of salt and a good GLUG of olive oil.

For the Sausage:
Heat pan to medium high, once hot turn down to medium heat and add 1 T olive oil. Once the oil is hot, add the sliced sausage, cook for 10 minutes, stirring regularly. Remove sausage to a plate

Add ¼ cup olive oil and garlic to the hot pan – cook for about 1 minute until fragrant (don’t let it BURN!) Add the washed Bok Choy and cook briefly, turning the leaves so they wilt evenly. Add the sausage and beans, plus some of their cooking liquid, season with salt and pepper, cook until the greens are wilted BUT still vibrantly colored and the beans are warmed, about 3-5 minutes. I added Yellowbird Sauce to my bowl.

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Wheatsville Classic: Popcorn Tofu

When I first started working at Wheatsville, about 10 years ago, we were regularly making Southern Fried Tofu (SFT)  but really struggled with the demand. In order to make the process more efficient, one of my cook’s came up with a wet batter – this way the battering process was one easy step. What he didn’t know at the time was that he was only creating another great item that people were going to love as much, and eventually more, than SFT. This was the beginning of Wonko’s Popcorn Tofu, rightly named after the cook who created it.

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