End-of-summer grilling with lean beef

Add comment August 27th, 2008

What better way to celebrate our last summer weekend than to gather with family and friends, heat up the grill, and enjoy a tasty and healthy meal. You may be thinking about barbecuing ribs, or if you’re trying to be health conscious, you may be planning to serve chicken or fish. But why not consider lean beef? As co-author of “The Healthy Beef Cookbook,” I try to clear up misinformation about the health attributes of lean beef whenever I get the chance.

Here are just a few facts you should know about lean beef:

• There are 29 cuts of beef that meet government guidelines for “lean” or extra lean, ranging between 4-8 grams of total fat and 1.4-3 grams of saturated fat per 3 oz. serving. All 29 cuts contain, on average, less than 200 calories per 3 oz. serving. As a rule of thumb, cuts with loin or round in the name are the leanest, such as top round, top sirloin, bottom round, top loin, and tenderloin. Get to know the 29 lean beef cuts.
• Lean beef compares favorably to chicken and fish when it comes to fat and saturated fat. In fact, one 3 oz. serving of lean beef has just one more gram of saturated fat than a 3 oz. serving of skinless chicken breast, and yet has eight times more vitamin B12, six times more zinc, and three times more iron. Beef is naturally nutrient-rich, providing nine essential nutrients.
• Eating lean beef can be just as effective in lowering “bad” cholesterol and raising “good” cholesterol as lean white meat (poultry and fish). A common misperception is that beef’s fat is all saturated while in fact, nearly half of the fat in lean beef is monounsaturated, the same type found in olive oil. This form of fat can help lower blood cholesterol and reduce risk of heart disease. Besides, one can get tired of the same old chicken breast. Studies show that it’s easier to follow guidelines for fat and cholesterol when you allow yourself more variety.

Try one of my grilling favorites from “The Healthy Beef Cookbook” (available at local and online bookstores):

Mojo Beef Kabobs
Makes 4 servings

Ingredients:
1 pound boneless beef top sirloin steak, cut 1 inch thick
1 teaspoon coarse grind black pepper
1 large lime, cut into 8 wedges
1 small red onion, cut into 8 thin wedges
1 container grape or cherry tomatoes (about 10 ounces)

Mojo Sauce:
¼ cup fresh orange juice
¼ cup fresh lime juice
3 tablespoons finely chopped fresh oregano
3 tablespoons olive oil
2 tablespoons finely chopped fresh parsley
1 teaspoon ground cumin
1 teaspoon minced garlic
¾ teaspoon salt

Instructions:
1. Whisk Mojo Sauce ingredients in small bowl. Set aside.
2. Cut beef steak into 1-1/4 inch pieces; season with pepper.
3. Alternately thread beef with lime and onion wedges evenly onto four 12-inch metal skewers. Thread tomatoes evenly onto four 12-inch metal skewers.
4. Place kabobs on grid over medium, ash-covered coals. Grill tomato kabobs, uncovered, about 2 to 4 minutes or until slightly softened, turning occasionally. Grill beef kabobs, uncovered, about 8 to 10 minutes for medium-rare to medium doneness, turning occasionally.
5. Serve kabobs drizzled with sauce.

Nutrition information per serving: 285 calories; 15 g fat (3 g saturated fat; 10 g monounsaturated fat); 50 mg cholesterol; 500 mg sodium; 10 g carbohydrate; 1.8 g fiber; 27 g protein; 8.2 mg niacin; 0.6 mg vitamin B6; 1.4 mcg vitamin B12; 2.6 mg iron; 31.9 mcg selenium; 5.1 mg zinc

Sample more lean beef recipes.

Fitness Facts #12 (”I don’t have time…”)

Add comment August 20th, 2008

This is probably the most common reason given to not exercise. The recommended amount of structured cardiovascular exercise for general health is 30 minutes /day at least 5 days /week. If you do the math, this amounts to only 2% of a 24 hour day, meaning that 98% (23.5 hours) is still available for other needs (work, sleep, chores, family, etc.).

First of all, one has to decide how important their health is ( which transfers to everything else we do). If your health is important to you, then you need to take a good look at how you spend your time and come up with a strategy that allows 30 minutes (can also be 2 x 15 min.) for your exercise each day. To achieve and maintain a new habit, it must be a DAILY FOCUS. It can have some flexibility, as long as you plan when to do it, and then DO it. 

Some suggested strategies:

1. Combine with another habit, like getting on your treadmill, stationary bike, etc. while watching your favorite TV program.
2. Watching a half hour less TV and going for a walk. The average American has been said to watch 4 hours of TV daily!
3. A 15 minute session at lunch and then again before/after dinner. This can aid in digestion of a “not too heavy” meal.
4. Walk your dog twice a day. They need exercise too and will be better behaved.
5. Put your exercise time in your date book like any other appointment. You are just as important as those you work with/for and you will do a better job because of better health.
6. If you get breaks during the day, walk the halls/stairs.
7. It is recommended to check with your physician before beginning an exercise program. Also, if 30 minutes is physically too much, begin with 5 -10 minute sessions and build up to 30 or more as tolerated.
8. Everyone’s day is different. Figure out what works for you. If you still think you don’t have 30 minutes/day (2%), then you may need to re-think your priorities.

In order to be successful and healthy, you will have to decide that this is a PRIORITY, re-focus EACH day, and  JUST DO IT!!

Eating for a healthy smile

Add comment August 19th, 2008

It’s back to school time in my household. This usually coincides with our regular schedule for seeing the dentist to get teeth cleaned and checked. Your dentist (and hygienist) will most certainly remind you that behind every smile is a daily routine that includes brushing and flossing. Not to be forgotten, however, is also good nutrition– especially for kids.

Many of the foods that help your body build and maintain strong muscles and bones also help build strong, healthy teeth and gums.

• Dairy products provide calcium, vitamin D, and phosphorus to build and maintain strong teeth and bones.
• Breads and cereals supply B vitamins for growth, and iron for healthy blood, which in turn contributes to healthy gum tissue.
• Fruits and vegetables are good sources of vitamin C and folic acid (among other important nutrients), which help protect against gum disease.
• Lean meat, fish, poultry, and beans supply iron and protein for overall good health, and magnesium and zinc for teeth and gums.

Eating habits also can help or hinder chances of healthy teeth and gums. The most important diet-related factors are:

Type of food. Any food that contains carbohydrate—pasta, bread, rice, chips, fruit, even milk, as well as cake, cookies, and candy—can “feed” the bacteria in plaque. But foods that stick to your teeth allow plaque to continue its action long after you stop eating or drinking. This can include foods like chewing gum, raisins and other dried fruits, and some candies as well as starchy foods like breads, cereals, or chips that stick between your teeth or in the pits of your molars. Other foods, like cheese, peanuts, and sugar free chewing gum may help protect your teeth from decay by increasing the flow of saliva and decreasing plaque formation.

How often you eat. The more often you eat carbohydrate foods, especially between meals, the more opportunity plaque has to attack teeth. Nibbling on chips or crackers or slowly sipping a sweetened drink bathes teeth with carbohydrates and continues for 20 to 40 minutes after finishing. Go easy on between meal snacks, and when you do snack, try to eat the snack at one time rather than over a longer period. And whenever possible, brush or rinse your mouth after you snack.

Seven secrets to successful weight loss

Add comment August 11th, 2008

If you’ve ever known anyone who has lost weight and kept it off, you may wonder what special knowledge they possess that others don’t. Sorry to say, there really is no secret formula for weight loss. But there are some not-so-secret tactics recorded by the National Weight Control Registry. This ongoing research study has collected the eating and exercise habits of over 5,000 people who have lost at least 30 pounds and maintained the loss for over one year. A common thread is that successful weight losers view the process not as a diet, but as a lifestyle change.

Here are the “secret” dieting methods they used to achieve and maintain weight loss. Successful losers…

… consume a low-calorie, low-fat diet. On average, they consume between 1,300 and 1,680 calories per day, 25% of which are from fat.

… have a consistent food intake from day to day, and they eat about 4 or 5 times per day.

… eat breakfast every day.

… are very physically active. They exercise, on average, about 60-90 minutes per day at a moderate intensity.

… weigh themselves frequently- weekly or even daily.

… limit their television viewing to less than 10 hours per week.

… do not allow even a small amount of weight gain to occur without corrective action. In other words, they respond to any weight gain by reducing food intake and/or increasing their exercise.

There’s no doubt that successful weight loss takes commitment and perseverance. It is a slow and gradual process, but ask anyone who has lost and maintained weight and they will highly recommend it. Check out a new healthy weight website launched by the Centers for Disease Control for a wealth of practical and motivating weight loss information: www.cdc.gov/nccdphp/dnpa/healthyweight/. To learn more about the National Weight Control Registry and read some success stories, go to: www.nwcr.ws/. If you’ve been successful at weight loss, consider joining the study!

Getting a good Brow Wax

Add comment August 5th, 2008

Are you still looking for a great brow wax?  Below are some tips to help you get a better brow wax on your next visit to the Spa.

Keep in mind eye brows are meant to frame your face.   Your brows can enhance the rest of your facial features when done correctly.  Here are the tips:

• Be specific.  Talk to your Wax Pro and tell them everything you like and don’t like about the current shape and style of your brows.  The more you communicate with your Wax Pro, the more they can create what your looking for.
• Be realistic.  Your Wax Pro cannot perform miracles.  If you have a naturally narrow brow they cannot make it thick and full in one brow appointment.
• Tell the truth.  Let your Wax Pro know if you are using any form of Retin-A, Renova, Glycolic, or any other strong chemical.  These strong chemicals will tend to make your skin very sensitive and putting a wax application on sensitive skin will not feel good. (ouch!)

• Be accepting of your own personal features.  The shape of your brows are part of who you are.  Learn to love them!

Fill half your plate with fruits and veggies

Add comment August 5th, 2008

Do you know how many servings of fruits and vegetables you should eat each day? If you answered “5 a day,” guess again. To meet the latest dietary guidelines, most people should be eating closer to 9 servings a day of fruits and vegetables. This may sound daunting, but it’s only about 2 1/2 cups a day of vegetables and 2 cups a day of fruits. To find out how many servings (measured in cups) of fruits and vegetables you should be eating based on your age, sex, and activity level, check out www.mypyramid.gov.

Fruits and vegetables are naturally low in calories, high in fiber, and packed with essential vitamins, minerals, fiber, and disease-fighting phytochemicals.  A phytochemical (fight-o-chemical) is a natural compound found in fruits and vegetables that works together with vitamins, minerals, and fiber to promote benefits for your health in many ways. Research confirms that eating plenty of fruits and vegetables everyday can help reduce your risk of:

• Certain types of cancer
• Heart disease
• High blood pressure
• Type 2 diabetes
• Obesity

There’s no excuse not to take advantage of summer’s abundance of fresh fruits and vegetables. Stop by a farmer’s market or road side produce stand to support local farmers. If your busy family is like mine and you find that fruits and veggies often spoil before you can use them up, consider buying only enough fresh produce that you’ll use in three or four days. Clean and cut up the produce, so it will be ready to use, and start by eating the most perishable items first. I always keep canned, frozen, and dried products in our pantry that we can use later in the week or if time is limited. They are convenient and pretty close in nutrients compared to fresh.

For some great ideas and recipes on how to incorporate more fruits and veggies, go to www.fruitsandveggiesmorematters.org. By the way, the “5 A Day” campaign slogan has been replaced with “Fruits and Veggies… More Matters.”

Muscle Soreness-What Gives?

Add comment August 4th, 2008

There are 2 types of muscle soreness associated with exercise that a person typically experiences.  The first is general muscle soreness during activity. This is caused by a build up of a by-product called lactic acid. When you are working hard during lifting or cardiovascular exercise your muscles produce lactic acid and it can get “stuck” in the muscles. The best way to dissipate the muscle soreness you experience immediately after exercise is to get up and move. What you don’t want to do is go home and sit on the couch. If you don’t move those muscles you won’t help clear them of this lactic acid and you will continue to have muscle soreness.  The second type of muscles soreness is called DOMS. DOMS is an acronym for Delayed Onset Muscle Soreness. This is the soreness that you experience within a day or two of a strenuous workout. When you workout you create tiny microscopic tears in your muscles. These tears are good for the muscles, in that your body must heal the tears and make the muscle stronger, but it can be uncomfortable for you. What do you do about this type of muscle soreness? Let your muscles rest. Ever heard someone say to wait 24 hours before working the same muscle groups and not understood why? Well muscle healing is why. This time frame allows those muscles to heal and be prepared for more activity.

If you are a beginner exerciser you may be surprised at the amount of muscle soreness you will experience. Don’t worry, it will improve and as you become more seasoned your muscle soreness will lessen. As long as you are progressing with our workouts you will most likely continue to have some form of muscle soreness. It’s your body’s way of responding to the hard work you are doing.

Fitness Facts #11 (Bicycle Safety Tips)

Add comment August 4th, 2008

More and more adults and kids are out on their bikes, on the roads and on the paths. Some are just getting their exercise and having fun. Others are pretty serious about their training. For the safety and health of all, here are some suggestion as well as state law regarding cycling.

1. Bicycles are legal vehicles on streets and roads and must abide by many of the same RULES OF THE ROAD as cars, trucks, etc. They should proceed with traffic, not against, and stay safely to the right  (except on one-way streets - then stay left). You do not need to ride on the shoulder. Obey all traffic lights and stop signs.
2. Riding 2 abreast is acceptable. If a car needs to pass, then go to single file. Other vehicles must allow 3 feet of clearance when passing cyclists.
3. When passing another cyclist or pedestrian, an audible signal should be given, such as “Passing on your left!”, with plenty of clearance, so that the person(s) will not be taken by surprise and move into your path.
4. Do not speed on paths shared with pedestrians. Faster riding should be saved for the road and training is more suited to country roads outside of town.
5. Mountain bikers who ride on trails should be aware of hikers, dogs and trail runners.
6. Always  wear your “brain bucket”,  a properly fitted helmet! It should fit snugly and sit over the forehead. Damaged or cracked helmets are not safe.
7. Do not ride barefoot or in sandals. Be careful that laces can’t be caught in the mechanics.
8. Do not take on passengers on the handlebars, etc. unless you are on a real tandem bicycle. 
9. Do not use ear plugs for music, or cell phones while riding. You will not be as aware of your environment or traffic in order to respond.
10. Always wear reflective clothing and use head and tail lights when riding at dusk, dawn, or at night.
11. Finally, keep your bicycle properly maintained - working brakes, snug gear chain, appropriate tire inflation, etc. Tune-ups are reasonable at local bike shops.