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Eggplant & Beef Skillet with Spicy Marinara
Fasting, Feeding, and Exercise: Part 1
Overhead squat 5-5-3-3-3-1-1-1-1 reps
Skillet dish featuring tender beef, sautéed eggplant, and a spicy marinara sauce.
How fasting and feeding influence metabolism, what happens when we layer in exercise.
Additionally, dedicate 10 minutes to stretching and an additional 10 minutes to practicing handstands.
Post loads on the overhead squats to comments as well as types of stretches and handstands performed.
Ingredients
8 oz ground beef
½ medium eggplant, diced
½ red bell pepper, diced
¼ onion, finely chopped
1 clove garlic, minced
½ tsp red chili flakes (optional)
½ cup crushed tomatoes
¼ cup beef broth
1 Tbsp tomato paste
½ tsp dried oregano
½ tsp dried basil
¼ tsp smoked paprika
¼ tsp cayenne pepper (optional)
Fresh parsley, chopped (for garnish)
Salt and pepper, to taste
Macronutrients
Protein: 50g
Fat: 45g
Carbs: 26g
Preparation
Cook the beef: In a large skillet over medium-high heat, add the ground beef (8 oz). Season with salt and pepper to taste and cook until browned, breaking it up with a spatula. Remove from the skillet and set aside.
Sauté the vegetables: In the same skillet, add the diced eggplant (½ medium), red bell pepper (½), onion (¼), and minced garlic (1 clove). Sauté for 5-6 minutes, stirring occasionally, until the vegetables are tender and the eggplant is slightly golden. Add red chili flakes (½ tsp, if using) for extra heat.
Prepare the marinara sauce: In a bowl, mix together crushed tomatoes (1 cup), beef broth (¼ cup), tomato paste (1 Tbsp), oregano (½ tsp), basil (½ tsp), smoked paprika (¼ tsp), cayenne pepper (¼ tsp, if using), and salt and pepper to taste. Pour this sauce into the skillet, stirring to combine with the vegetables.
Combine and simmer: Return the cooked beef to the skillet and mix everything together. Lower the heat and let the mixture simmer for 10-15 minutes, allowing the flavors to meld and the sauce to thicken. Adjust seasoning with salt and pepper, if needed.
Serve: Garnish with fresh parsley and enjoy hot.
When we eat carbohydrates, insulin levels rise, promoting glucose uptake for energy and storage while suppressing fat oxidation. In contrast, during fasting, insulin drops, prompting the body to rely on glycogen breakdown and fat oxidation for energy. In this article, Kristi explains the process of ketosis and how extended fasting, time-restricted eating, and basic caloric restriction vary, each promoting unique metabolic adaptations.
While fasting can be a beneficial method for weight control, increasing protein intake may be necessary to prevent muscle loss. Additionally, weight training supports muscle growth and repair, enhances mitochondrial production and function, and encourages metabolic flexibility. Understanding the stress-response of each approach will ultimately help determine the most effective diet and exercise program for each individual.
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