Beef - It's What's for Dinner!

I admit it. I love red meat. Steak. Prime Rib. A juicy burger. As a person who eats clean and lives the bodybuilder lifestyle, many would expect me to eschew red meat. But certain cuts of red meat, when trimmed of fat and cooked, are not much worse on the nutrition scale than chicken or fish.

There are 29 cuts of beef that are designated lean—which means it must contain less than 10 grams of fat, 4.5 grams or less of saturated fat and less than 95 milligrams of cholesterol per 3 1/2 ounce serving. There are also a few cuts that qualify as extra lean, which means they must contain less than less than 5 grams of total fat, 2 grams or less of saturated fat and less than 95 milligrams of cholesterol per 3 1/2 ounce serving.

Chicken and lean beef both have the same protein content, about 7 grams per ounce. Beef is higher in fat, saturated fat and cholesterol, but if you keep your portions to around 4 ounces, which shrinks to about 3 ounces after cooking, you are still eating "healthy".

Beef is also great because it gives you a dose of good things like iron, zinc, selenium, phosphorus, vitamins B6, B12 and niacin. You don’t need a 12-ounce steak to benefit from these nutrients. They’re all there in a 4-ounce portion.

The key to choosing beef is to choose cuts that have loin or round in the name; i.e. sirloin or eye of round. Also opt for grass-fed beef whenever possible, as it is leaner than corn-fed. Since these cuts have less fat, they will be less tender, so you will want to marinate or rub them. Following is a great Ginger Soy marinade that makes any piece of meat delicious, especially when grilled.

Sue's Ginger Soy Beef (or chicken) Marinade

1/4 cup extra-virgin olive oil

1/4 cup toasted sesame oil

1/8 cup unseasoned rice vinegar

2 tablespoons low-sodium soy sauce

2 tablespoons sliced green onions

1/4 teaspoon kosher salt

2 cloves garlic, grated

2 tablespoons fresh ginger, grated

Mix all ingredients. Place in a large ziplock back with the meat. Marinate at least two hours or better, overnight. Keeps in the frig for about two days.

Hmmm, what shall I have for dinner tonight? I've got it: beef! Elementary my Dear Watson!

The Skinny on Fad Diets

Hello Everyone!


Most of us have been, or are currently on some kind of fat loss diet. I get lots of questions from people on what is the best way to lose weight and cut fat.
Are you searching for a new diet to help you shed the pounds and incinerate the fat? Confused about which diet to try? I’ll help you sort through the popular fat loss diets and choose the one that’s right for you.


If there’s one thing that’s a constant in the world, it’s that diet fads will come and go. Back in the 30’s and 40’s the diet trend was smoking (seriously, smoking was thought to help you lose weight because you’d be puffing instead of eating!).


The 50’s fad was prayer. Ask God to be slim and maybe it would happen! The 60’s pushed support groups and oh, The Cabbage Soup Diet. Diet pills were all the rage in the 70’s; the Scarsdale Diet dominated the 80’s and was dethroned in the 90’s by Dr. Atkins, which still proves to be popular today.


So here we are in the second decade of the twenty-first century. At last count there were over 300 diets being used today, everything from the Glycemic Impact Diet to the Bistro MD Diet. Do any of these diets actually work? Possibly. But most are merely gimmicks to fatten someone’s wallet and they will do little to help those of us with a serious desire to shed the pounds and cut the fat once and for all.


Read the rest of the article here:
The Skinny on Fad Diets

The article is too long to post on the Blog, so please be sure to click on the link to read it. You must may find a way to shed those pounds!

Take care,
Sue

Personal Trainers Beware!

I saw this last week and thought I just had to share. Personal trainers are always a blessing in disguise, trouble is, as we help people achieve their goals we somehow sprout horns and become slave drivers! Anyway, hope you enjoy this as much as I did!

ONE GAL'S WEEK AT THE GYM


Dear Diary,

For my birthday this year, my daughter (the dear) purchased a week of personal training at the local health club for me.

Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.

I called the club and made my reservations with a personal trainer named Belinda, who identified herself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear.

My daughter seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.

________________________________

MONDAY:

Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Belinda waiting for me. She is something of a Greek goddess - with blond hair, dancing eyes and a dazzling white smile. Woo Hoo!!

Belinda gave me a tour and showed me the machines. I enjoyed watching the skillful way in which she conducted her aerobics class after my workout today. Very inspiring!

Belinda was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time she was around. This is going to be a FANTASTIC week-!!

________________________________

TUESDAY:

I drank a whole pot of coffee, but I finally made it out the door. Belinda made me lie on my back and push a heavy iron bar into the air then she put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. Belinda's rewarding smile made it all worthwhile. I feel GREAT-!! It's a whole new life for me.

_______________________________

WEDNESDAY:

The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot.

Belinda was impatient with me, insisting that my screams bothered other club members. Her voice is a little too perky for that early in the morning and w hen she scolds, she gets this nasally whine that is VERY annoying.

My chest hurt when I got on the treadmill, so Belinda put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Belinda told me it would help me get in shape and enjoy life. She said some other shit too.

_______________________________

THURSDAY:

Belinda was waiting for me with her vampire-like teeth exposed as her thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late - it took me that long to tie my shoes.

Belinda took me to work out with dumbbells. When she was not looking, I ran and hid in the restroom. She sent another skinny bitch to find me.

Then, as punishment, she put me on the rowing machine -- which I sank.

_______________________________

FRIDAY:

I hate that bitch Belinda more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic little cheerleader. If there was a part of my body I could move without unbearable pain, I would beat her with it. < /div>

Belinda wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the damn barbells or anything that weighs more than a sandwich.

The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?

________________________________

SATURDAY:

Belinda left a message on my answering machine in her grating, shrilly voice wondering why I did not show up to day. Just hearing her voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.

________________________________

SUNDAY:

I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my daughter (the little @&*%) will choose a gift for me that is fun -- like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!

What's for Dinner Mom? Dare I say Chicken?

This is typical of what I hear when roll home from work at night:

"What's for dinner tonight Mom?"

"Chicken."

"Oh."  Long pause. "Well I probably won't be home for dinner anyway."

"I didn't think so sweetheart."

Since at my house we eat chicken four to five times per week, I am always on the prowl for new chicken recipes that I think everyone will like. It has become a challenge and sometimes I feel like throwing in the towel and ordering pizza. I remember when I was little there was a restaurant that delivered chicken just like pizza. Their tagline was "Don't cook tonight. Order Chicken Delight!"

That was many moons ago, and the chicken was horrible, but the idea is nice! But ordering anything to be delivered for dinner is asking for serious caloric troubles...I mean, how can you have an ooey-gooey pizza in front of you and not eat enough to sabotage a week's worth of eating clean?

So, on a recent quest for new and tasty culinary treats,  I found a recipe for Chicken Marengo and thought it sounded yummy. I admit, the name intrigued me. Afterall, Marengo sounds exotic and I love exotic recipes...So I made it last weekend and wow...was it ever good!

It takes a while to cook, so it's not a keeper for worknights. But on a Saturday night it is the perfect dinner, even for those who are bored with chicken!

Chicken Marengo


Serves: 8

Ingredients:


• 8 chicken breasts, boneless, skinless

• 1 thinly sliced medium onion

• 1/2 cup dry white wine

• 2 crushed cloves garlic

• 1/2 teaspoon ground thyme

• 1 bay leaf

• 3 springs parsley

• 1 cup 98% fat-free chicken broth

• 2 cups diced Italian style tomatoes

• 18 pearl onions

• 1 pound sliced mushrooms

• Juice of 1 large lemon

• 1 cup sliced pitted black olives

• 1 jigger cognac

• Chopped parsley for garnish

Directions:
Spray nonstick Dutch oven with cooking oil spray. Sauté sliced onion until very lightly brown then remove. Brown chicken breasts on both sides. Add wine, garlic, thyme, bay leaf, parsley, chicken broth and tomatoes. Cover and simmer for about 1 hour, until tender. Remove meat and strain sauce, then reduce for 5 minutes. Sauté pearl onions and mushrooms in juice of lemon.

Arrange chicken, onions, mushrooms and sliced olives in casserole dish. Sprinkle with cognac. Heat in 350°. Serve on cooked brown rice or couscous and garnish with chopped parsley. Toss a spinach and romaine salad with some balsamic vinagrette and lemon juice and you have a sumptous meal!

Nutritional Facts
Per Serving:
264 Calories
4g Fat
31g Protein
21g Carbohydrate
5mg Dietary Fiber
68mg Cholesterol
1001mg Sodium
100mg Calcium

Considering Meatless Mondays?

It seems to be the hot new thing...going meatless one day a week. Coincidentally, since it's Lent for many people, the notion has received rave reviews from nutritionists and weight-loss coaches.

Why go meatless? According to http://www.meatlessmondays.com/, going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.

It could, in theory, help you in many areas. That is based, of course, upon your eating healthy alternatives, not fried, greasy, cheesy ones. Eggs, legumes, nuts, seeds and vegetables are all good alternatives.

If you wonder what you would have for dinner on a meatless night, how about red beans and rice? Or black bean and jack cheese burritos? Or maybe a protein-packed egg dish, like Eggs Pipérade?

Whether you want to ditch meat one night a week or not, consider giving this recipe a try. It is delicious, quick and easy!

Eggs Pipérade

Pipérade originally comes from the Basque region of France, which influenced modern Creole cooking. This egg version resembles a frittata and highlights pipérade’s quintessential combination of onion, tomato and bell pepper. This recipe comes from myrecipes.com.

Serves 4



1 teaspoon olive oil

3/4 cup red bell pepper, chopped

3/4 cup green bell pepper, chopped

1 garlic clove, minced

1/2 teaspoon dried thyme

1/4 teaspoon salt

1/4 to 1/2 teaspoon ground red pepper

1 14.5 ounce can diced tomatoes, undrained

4 large eggs, lightly beaten

1 tablespoon fresh parsley, chopped

Heat the olive oil in a large nonstick skillet over medium-high heat. Add bell peppers and garlic and sauté for 5 minutes or until bell peppers begin to soften and garlic becomes fragrant.

Add thyme, salt, ground red pepper and tomatoes to the pan. Cover, reduce heat to medium and cook 7 minutes or until bell peppers are tender.

Uncover and cook 1 minute or until liquid almost evaporates. Gently stir in lightly beaten eggs, cover, and cook 3 minutes or until set.

Serves garnished with parsley. Cut into wedges and enjoy.

Nutritional Information:

Amount per Serving


Calories: 134

Calories from Fat: 62

Total Fat: 6.8g

Saturated Fat: 1.8g

Cholesterol: 10.7g

Sodium: 476mg

Total Carbohydrates: 10.7g

Dietary Fiber: 1.4g

Protein: 8.1g

Are You Guilty of Overtraining?

I’m sure we’re all guilty of it at some time or another. We want to improve so badly that we "go for broke" and wind up regressing rather than progressing. The real danger in this is that many people don’t understand what is happening and decide that bodybuilding isn’t for them.




Nothing could be further from the truth! Bodybuilding is for everyone, young and old, but it must be done wisely and slowly. To do otherwise is to risk overtraining.






How and why does overtraining occur?



It occurs when you push too hard and don’t allow your body time to adjust, adapt and recuperate. After lifting, your muscles are injured. Like any injury, they need time to rest and repair themselves. Without it, they will not respond and you will not make any gains.



What are the signs of overtraining?



They include:

• Decrease in performance

• Increase in a person’s resting heart rate and blood  pressure

• Increased muscle fatigue, disturbed sleep patterns and gastro-intestinal disturbances

• Depression, irritability, apathy, and low self-esteem

So, how to avoid overtraining?

1. Never work a body part when it is still sore as it is not ready.
2. Never train a body part two days in a row.
3. Take two days off from training per week to rest.
4. Make sure you get enough complex carbs and protein in your diet.
5. Get as close to 8 hours of sleep per night as you can.
6. Drink a minimum of 8 8-oz. glasses of water per day. Your protein shake, tea, coffee, etc. do not count!
7. Never work out when you’re sick or feeling extra sluggish. Listen to your body!

The key to avoiding the overtraining blues is to work hard but work smart. Like I say, Rome wasn’t built in a day!



Happy Training Everyone!



Sue

Should You Do Cardio Before or After Weight Training?

I get asked this question a lot. "Should you do your cardio before or after your weight training?"




Well, it depends on your goal(s).

If your goal is to build muscle, it can best be accomplished by lifting weights first when the body’s main source of energy for muscle contraction (glycogen) is high. If you do a hard cardio workout before lifting, you deplete glycogen, which makes the workout ineffective.



If your goal is to build your cardiovascular endurance,

you should perform endurance exercise first, when you have plenty of energy for long-distance exercise. Add resistance exercises 2 to 3 times a week, either after or separate from the endurance work in order to develop muscular strength and reduce your risk of injury. Lifting prior to running is not recommended because you increase your risk of injury due to muscle fatigue.



If you are just trying to get healthier, it really doesn’t matter if you lift weights first or do endurance training first. In fact, you can do both at the same time with interval training (see yesterday’s post) or circuit training routines or you can alternate weight lifting and endurance days if you prefer.



If you are trying to lose fat and burn calories, you should probably do cardio first and lift weights next. The reason is that it is usally easier for most people to burn more calories per exercise session when they do cardio first. However, almost any combination of burning more calories while eating fewer will result in fat loss.



Some people can lose significant weight just though dietary changes; others do it just by lifting. Weight lifting definitely burns calories; in fact, it often burns more calories per minute than performing endurance exercise. The problem is that most people fatigue quickly when lifting weights, and therefore cannot perform the exercise as long as they can walk, bike or use an elliptical machine. The end result is that the total calories burned per exercise session tends to be higher for those who do endurance exercise first, simply because the can exercise longer.



I personally mix up the cardio depending on what body part I’m working and how much time I have. If I need to do serious cardio I try to make a stand-alone activity so that I can focus on it 100%. The same with lifting. But sometimes my time is at a premium and I have to mix, match and combine my cardio and lifting sessions.



So, when do you do your cardio? (Don’t say you don’t do it at all — that’s not allowed!).