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!

Think These are Good Diet Snacks? Think Again!

Whenever someone embarks on a diet, inevitably they go to the store and stock up on what they consider to be low-fat, healthy foods and snacks. Here is a brief list of some of the more common "mistake" foods we buy and consume:

1. Yogurt. Yes it is good for you and tastes great, maybe even fat-free. But check out the sugar content. Not good at all. As an alternative try plain non-fat yogurt with some fresh fruit added. You will still be getting some sugar, but sugars from fruit are much better than processed sugars.

2. Granola. Again, the grains and nuts are good. Excellent in fact. But they are sweetened with loads of honey and other "natural" sweeteners and can contain five or more grams of fat. Instead, buy plain, unsweetened granola and drizzle some honey on it. You'll be surprised at how good it tastes.

3.  Frozen "Lean" Entrees. The fat content is good. But they are usually chock full of sodium and preservatives with little in the way of nutrition. Anything that is frozen and conveniently ready to cook probably is not a good choice.

4. Rice Cakes. Perfect snackage, right? Nope. Made of puffed rice, they are considered a high glycemic index carbohydrate, meaning they will cause a rise in your insulin. This in turn can cause your body to store the carb as fat rather than use it as energy. Stay away from rice cakes unless you are craving one after an intense work out. Instead, pop plain popcorn, spray lightly with a margarine spray such as I Can't Believe It's Not Butter and sprinkle with cinnamon.

This isn't the whole list of bad diet snackage, but hopefully it will get you thinking the next time you head to the grocery store with the purchase of healthy foods in mind. Remember: fresh, whole food is always the best choice. Veggies, fruits and raw nuts and seeds are the most nutritious and low-fat snacks you can get, all courtesy of Mother Nature!