Southwest Sirloin Steak Salad

Juicy steak slices served over a bed of greens.

Here’s a quick and easy meal. This combination of juicy steak slices served over a bed of greens, avocado and beans will make the perfect meal for those lazy days. Done in few minutes and full of flavor, this southwest sirloin steak salad has 40 grams of protein and 600 calories. Enough to make you go OLÉ!

 

25 g / 400

Protein (approx.) / calories (approx.)

40 g / 600

Protein (approx.) / calories (approx.)

 
  ½ cup Cooked corn kernels (only in the 40-gram side)
½ TBSP ½ TBSP Olive oil
½ cup 1 cup Sliced green or red bell pepper
½ cup 1 cup Sliced onion
4 cups 6 cups Mixed greens
½ cup 1 cup Canned black beans, drained
¼ ½ Small avocado, diced
3 oz. 5 oz. Grilled top sirloin steak, thinly sliced
Any amount Any amount Pre-prepared tomato salsa to taste

In a small frying pan, heat olive oil over medium-high heat. When oil is hot, add onions and peppers and sauté 4-5 minutes until soft and just starting to brown. Remove from heat and set aside. In a large bowl, combine mixed greens, black beans, corn (if included), avocado and salsa and toss well. Top with steak and sautéed vegetables.

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Shrimp and Spinach Pasta Salad

Pasta and shrimps, a family-favorite dish.

Full of fresh ingredients, this pasta salad with shrimp will become a favorite dish in no time. Whole grain pasta to give you the right amount of carbs, shrimp to add protein, lots of greens to meet your vegetable needs, and olive oil with garlic to add lots of flavor will make this dish your perfect choice for a special occasion.  It’s a complete meal in no time, with 40 grams of protein and 600 calories.

 

 

25 g / 400

Protein (approx.) / calories (approx.)

40 g / 600

Protein (approx.) / calories (approx.)

½ TBSP ½ TBSP Olive oil
2 tsp 2 tsp Balsamic vinegar
Dash Dash Garlic powder or ½ clove fresh garlic, minced
¼ tsp ¼ tsp Dried basil
Any amount Any amount Salt and pepper to taste
4 cups 6 cups Baby spinach leaves
1 cup 1 cup Raw vegetables, diced (bell pepper, cucumber, red onion, tomato)
1 cup 2 cups Chopped, cooked and chilled vegetables (eggplant, zucchini, broccoli)
3 oz. 5 oz. Cooked shrimp
½ cup 1 cup Cooked whole grain pasta
1 TBSP 1 TBSP Parmesan Cheese

In a mixing bowl large enough to hold all the ingredients, whisk together the oil, vinegar, garlic, basil, salt and pepper. Add spinach, vegetables, shrimp and pasta and toss well. Top with Parmesan cheese.

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Grilled Chicken, Broccoli and Quinoa Salad

Healthy green meal.

Fluffy and soft quinoa, juicy and tender slices of chicken, broccoli cooked to perfection, and a hint of lemon juice will transform this salad into a healthy green meal with 25 to 40 grams of protein and 600 calories.

Every ingredient in this salad works together to create a dish full of flavor and with LOTS of protein.

 

25 g/400

Protein (approx.)/calories (approx.)

40 g/600

Protein (approx.)/calories (approx.)

1 TBSP 1 TBSP Olive oil
2 tsp 2 tsp Lemon juice
½ tsp ½ tsp Dijon-style mustard
Any amount Any amount Salt and pepper to taste
4 cups 6 cups Mixed leafy greens
1 cup 2 cups Broccoli florets, cooked and chilled Cooked quinoa, chilled
½ cup 3 oz. 1 cup Cooked chicken breast, thinly sliced

 

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Tempeh and Noodle Salad

Complete meal in a bowl.

Spice up your salad with this simple but delicious vegan recipe.

It’s a salad, but it’s also a complete healthy entrée. Made with fresh vegetables and delicious noodles, tender and juicy tempeh has 25 to 40 grams of protein, 600 calories and a lot of flavor. What else can you ask for?

25 g/400

Protein (approx.)/calories (approx.)

40 g/600

Protein (approx.)/calories (approx.)

1 tsp 1 tsp Sesame oil
2 tsp 2 tsp Canola oil
2 tsp 2 tsp Rice vinegar
1 tsp 1 tsp Low sodium soy sauce
Dash Dash Ground white pepper
½ cup 1 cup Cooked soba (buckwheat) noodles
1 1 Carrot, grated
2 2 Green onions, chopped
1 cup 2 cups Asparagus spears, cooked, chilled and chopped into 2-inch pieces
2 oz. 4 oz. Tempeh, crumbled
½ cup ½ cup Cooked edamame (green soybeans)

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A Roast with the Most: Fall Harvest Veggies

Roasting veggies brings out their sweetness.

The change of seasons brings with it a new group of fruits and vegetables. Apples, root vegetables like carrots and sweet potatoes and all the cabbage family foods, like broccoli and cauliflower, are at their peak now. And many are great for roasting—one of my favorite fall cooking methods.

With the grilling season over, I start giving a lot more foods the roasting treatment. The oven’s dry heat will caramelize the natural sugars in foods and brings a depth of flavor to fruits and vegetables that summer grilling can’t touch.

Root Veggie Roast

If you’ve never roasted root vegetables, you should give it a try. Roasted carrots are particularly delicious. Toss them with a little olive oil and balsamic vinegar, sprinkle with salt and pepper, then spread out on a cookie sheet and roast at 425 degrees for about a half hour until they’re tender. The vinegar turns into a sticky, syrupy glaze that coats them irresistibly. You can give the same treatment to sweet potatoes or beets—tossing them with something tart before roasting, like lemon or lime juice, vinegar, or even pomegranate juice to contrast with their natural sweetness.

Roasted veggies make a great side dish, but on the off chance there are any leftovers, they’re great added to soups and stews. Or you can slice them up cold and dress with vinaigrette, or add to mixed greens to give some fall flavor to your tossed salad.

Cauliflower Power

I was never much of a cauliflower lover until I started roasting it; now it’s become a fall staple at my house. Roasting softens the strong flavor. The cauliflower gets sweeter, and the texture becomes almost meaty. I coat the florets and a sliced onion with a dash of olive oil, sprinkle with salt, pepper and curry powder and then roast. Broccoli and Brussels sprouts—other veggies that are often a hard sell—are also delicious roasted with some oil and garlic.

You can roast fruits, too. Fall apples are fantastic when they’re prepared this way. Pretty much any variety will do, and you don’t need to peel them. Just cut in halves or quarters, remove the core and spread them in a single layer on a cookie sheet, sprayed with nonstick spray and roast like you would the veggies. You can toss them with a little lemon juice, apple juice or, if you want, spices first. But if you start with tasty fresh apples, they’re really good on their own.

Here’s another fall favorite recipe:

Roasted Brussels Sprouts with Garlic and Parmesan

Even those who think they don’t like Brussels sprouts will admit that these are delicious. Roasting quickly with high heat mellows the flavor, and the Brussels sprouts end up tender and sweet. Tossed with a little fresh garlic and parmesan cheese, they make a fantastic side dish. If you have any left over, refrigerate and add to a tossed green salad the next day.

1 pound fresh Brussels sprouts
2 Tablespoons + 2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 clove garlic, minced
2 Tablespoons parmesan cheese

Preheat oven to 400 degrees. Line a baking sheet (large enough to hold sprouts in a single layer) with foil, and drizzle with 2 teaspoons of olive oil. Place baking sheet in the oven while you prepare the Brussels sprouts. Trim the ends of the Brussels sprouts and cut in half. Place in a medium bowl and add 2 Tablespoons olive oil, salt and pepper. Toss to coat with olive oil mixture. When oven is hot, toss sprouts onto prepared baking sheet. Roast for about 20 minutes or so, shaking the pan every 5 minutes until some of the outer leaves are nicely browned and crispy and sprouts are tender. Transfer Brussels sprouts to a serving bowl, add garlic and parmesan cheese and toss to coat.

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Simple Summer Grilling Tips

Fish kabobs are easy to grill.

If you haven’t already, now’s a great time to fire up the grill and make some delicious meals. Grilling is easy, quick, there’s not much to clean up and it’s a fun way to spend time with family and friends. If your grilling experience hasn’t taken you beyond chicken or burgers, maybe this is the time to try something new.

There’s no question that meat and poultry taste great after the barbecue treatment. The trick is to keep the grill temperature moderate. When the heat’s too high, you run the risk of charring the outside of the meat, but undercooking the inside. To solve the problem, you might be tempted to leave meats over high heat for a long time to make sure they’re cooked all the way through, but that can make them tough and dry.

There are a couple of things you can do to cook foods more evenly. When you arrange the charcoal in your grill, keep it off to one side. That way, you’ll have a hot side of the grill that you can use to start the cooking by searing the meat and sealing in the flavor. Then, move the meat to the cooler side of the grill, cover and continue cooking until done.

Another technique that works well with chicken pieces is to partially precook them in the microwave. Remove the skin, then rub the pieces with a bit of olive oil and your favorite seasoning. While your coals are heating up, microwave 4 to 6 pieces at a time on the highest setting for about 10-15 minutes. You don’t want to cook the chicken completely, but just get it heated through so it cooks along the edges. Then, transfer the chicken to your heated grill to finish cooking, and turn the pieces frequently. You’ll reduce your cooking time by about half and your chicken will end up tender and juicy.

Fish is tricky to grill since it tends to flake apart. What works best is to make kabobs with pieces of firm fish like swordfish or tuna, or whole peeled shrimp. You can also grill whole fish or fish filets on a piece of foil or in special fish grilling baskets. Fish cooks quickly, so there’s no need to pre-cook in the microwave.

While the grill is hot, why not take advantage of the heat to cook your side dishes, too? You can grill almost any veggie, but thick slices of eggplant, summer squash and onions are especially good. So are pepper wedges and asparagus spears. Thickly sliced potatoes are great grilled as a side dish on their own, or in a grilled potato salad. Brush veggies and potatoes with a little olive oil, salt and pepper, or use a bit of vinaigrette salad dressing, place them on the cooler side of the grill where there’s less heat and flip them over frequently until they’re tender.

You can even grill up some dessert. Pineapple, apples, peaches, nectarines and bananas all take well to a little time over the flame and they’re easy to prepare. To prepare, core the pineapple and cut into rings, or cut apples, peaches or nectarines in half, remove cores or pits and leave the skins on. Grill the rings or fruit (cut side down) until the sugars start to caramelize and the fruit is tender. Grilled fruit is delicious on its own, but you can dress it up with a drizzle of citrus juice or a dash of cinnamon.

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The Best Cardio to Torch Calories

Running is great for burning calories.

If you want to burn a lot of calories, you need the right workout. Try these six workouts to achieve the results you desire.

The number of calories you’ll burn during a workout can fluctuate greatly and is dependent on a variety of factors including your current weight, workout intensity, overall difficulty level, as well as your current fitness level. So, when looking at calories burned for each activity, the actual calories burned can vary greatly for each individual. (The numbers shown below are based on a 200lb individual).

1: Running: 755- 1074 per hour

Running is great for burning calories and requires no equipment so you can easily incorporate it into your fitness routine. Running at a pace of 8mph can burn 1,074 calories, and at slower pace of 5mph can burn 755 calories. You can increase your calorie burn by adding in hills (this is more muscle-building, especially for the butt and hamstrings.) Picking up the pace or extending your run past the one hour will increase the burn. Another way to make running more intense is to do bouts of sprinting with a little rest in between each 10-15 second burst. Training in this interval style can be a lot more fun.

2: Jumping rope: 1074 per hour

Jumping rope is a high impact activity that challenges your body in the same way running does. It’s cardiovascular in nature, but unlike running using a rope requires a little bit of coordination. If you’re lacking in that department you can do the jumping action without the rope, but for one hour that may seem a little crazy. The speed and intensity of the jumping will heavily impact the number of calories you burn, so going fast is the key to maximizing the burn. Also, finding a pace that you can sustain for one hour is tough, so jumping rope in an interval style may be the best approach.

3: Vigorous swimming- moderate paced swimming 892- 528 per hour

Swimming is an amazing, low-impact exercise that can burn a lot of calories. The higher calorie burning strokes are front crawl and butterfly. In order to achieve the higher calorie range with this exercise, you need to be proficient in the water and able to swim vigorously for the entire hour. The breast stroke is more gentle and less demanding on the body so if this is your stroke of choice, consider alternating in a front crawl or swim for a longer duration to maximize your burn.

4. Stair running: 819 per hour

Running stairs is an athletic favorite of mine. Running up and down the stairs is great for muscle building and improving your cardiovascular fitness level. Your speed, number of steps and the height of the steps will all factor in to determining your overall calorie burn. Keeping a faster pace up the stairs and walking down is the safest approach. You can vary your upward speed to increase the intensity level, or if you have the coordination, taking two steps at a time will make your muscles work harder and therefore increase your calorie burn. The more steps you climb overall, the harder your body is working.

5. High impact aerobics 664 per hour

High impact refers to activities where both feet leave the ground, such as jumping jacks, plyometric style hopping movements and some forms of dancing. This form of exercise is often fun and allows for a lot of variety. However, the impact on the joints is not for everyone. This type of exercise can be made more intense by adding in weighted equipment, keeping the intensity level high and doing exercise that specifically works the large muscle groups, such as the glutes, chest and back. This type of training done in a HIIT style, where you do timed work to rest intervals, can increase the overall calorie burn dramatically. However, when you’re working at a high intensity, a shorter, overall workout duration is important. A typical HIIT session will last only 20-30 minutes.

6. Backpacking 637 per hour

Carrying a backpack on a hike is a great form of outdoor exercise, and because you are carrying extra weight, it can help you to build muscular strength. The varied terrain is also great for improving coordination and working the small, stabilizing muscles in the legs and ankles. To burn more calories while backpacking, consider increasing the weight you are carrying, or choose a steeper terrain.

Find out more at: http://www.DiscoverHerbalife.com

Four Tips for Eating Mindfully

Be mindful of how much you eat.

Mindless eating can lead to overeating and digestive woes. But when you eat mindfully, you tend to slow down and eat less – just enough so that you’re comfortable, not stuffed.

Even if you’ve never heard the term “mindless eating”, chances are good that you’ve experienced it. Can’t remember what you ate for dinner because you were so focused on the television show you were watching? That’s mindless eating. Ever finish an entire bucket of popcorn at the movies and ask yourself, “did I really eat all that?” That’s mindless eating, too.

What Happens When You Eat Mindlessly?

Mindless eating is what happens when you eat – and overeat – without really thinking about it. When you eat mindlessly, you don’t ask yourself if you’re truly hungry, or question whether your portion is too large, or if the food even tastes good to you. You just eat it. And that’s because you’re not paying attention to your body’s internal signals – like the ones that tell you that you’re hungry, or when you’re comfortably full. Instead, you’re responding other cues push you to eat and overeat. Maybe you’re stressed or anxious or bored, or you eat something that’s offered to you – even though you’re not hungry at all.

Mindless eating often leads you to take in a lot more calories than you should – and you may eat much too quickly, too. You may not chew your food thoroughly, which means you’re probably swallowing a lot of air while you’re gulping it down. And, during an episode of rapid-fire overeating, you may not immediately realize how full you are. That’s because it takes about 20 minutes for your stomach to let your brain know that you’re full – and by that time you’ve already overdone it. So it’s no wonder that discomfort – in the form of indigestion or bloating – can set in.

So what would happen if you turned “mindless eating” around, and practiced more “mindful eating” instead?

What is Mindful Eating?

Mindful eating is just what it sounds like. When you eat mindfully, you try to become more aware of your internal signals of hunger and fullness – which means really listening to your body. You become more in touch with the eating experience – which means you’re likely to enjoy it more while eating less.

Mindful eating means slowing yourself down and taking the time to appreciate how the food looks on the plate, how it smells, and how it tastes. If you’re with others, you take pleasure in their company – and if you’re eating alone, you take pleasure in being able to focus on your meal and enjoy it without distraction. The other benefit? By slowing down, you’ll learn to be satisfied with appropriate portions – which will help curb the tendency to overeat – and your digestive system won’t be overburdened. Not only will this help keep your calories in check, but it gives your system time to properly digest your meal, too.

How to Eat More Mindfully

  • Be mindful of why you eat. One of the first steps in eating mindfully is to become more aware of what triggers you to eat in the first place. Are you hungry? Tired? Anxious? Bored? While you’re noting that, also, rate how hungry you are on a scale of 1 to 5 – where 1 means “not hungry at all” and 5 means “I’m starving”. After a week or so, examine your patterns. If you often eat because you’re stressed – even though your hunger level is a “1” – you’ll want to find alternatives to eating to relieve your stress – like taking a walk, or calling a friend, or maybe practicing some deep breathing.
  • Be mindful of how much you eat. While you’re making note of why you eat, also make a note of how full you are after you’ve finished. Practicing portion control helps you to learn how much food it takes to satisfy your hunger – which might be a lot less than the amount you want to eat. Since we tend to eat whatever amount we’re served, start by serving yourself smaller portions than you usually do. And, learn to stop eating when you’re comfortably full – even if it means leaving some food on your plate.
  • Be mindful of how quickly you eat. Mindless eaters tend to eat quickly, so also make note of how long it takes you to eat a meal. If it takes you less than 10 minutes, make an effort to stretch it out to 20 minutes. Try putting your utensils down between bites, and practice chewing and swallowing each bite of food before loading up your fork with another bite.
  • Be mindful of how you eat. Are you eating on the go, or at your desk while you work, or while you’re watching television? If you are, it’s unlikely that you’re paying much attention to your meal, and more likely that you’re just gobbling it down. Instead, try to be mindful of how you eat, and take the time to sit down and enjoy your food. Put down a placemat, turn on some music, maybe even dim the lights. Relax and take your time – your digestive system will thank you.

Find out more at: http://www.DiscoverHerbalife.com

The Difference between Probiotics and Prebiotics

The gut “microbiome” is a world within you.

You might think that your digestive system serves only to help you process and extract the nutrients in your foods. It does that, of course, but it does much, much more.

In fact, your gastrointestinal tract has been called the “second brain” – a complex system that sends and receives all kinds of information to and from your “first” brain. The “brain” in your gut has a variety of receptors that gather information about conditions in your digestive tract. It then sends signals to your “first’ brain, which uses that information to control digestive function.

The Gut Microbiome

An important player in all of this is something called the gut “microbiome” – which is really a world within you. Your microbiome is an entire ecosystem composed of trillions of diverse organisms (including bacteria, fungi and viruses) – weighing between two and six pounds- which has profound effects on your health.

One of the primary functions of the microbiome is to break down dietary fiber, since the human body lacks the machinery to get the job done. The microbiome also supports the health of your immune system (much of which resides in your gut), helps keep out foreign invaders that could make you sick, and manufactures several essential vitamins.

With so many important roles that it has in protecting your health, there is increasing attention to the role that diet plays in maintaining the health of your microbiome.

While we don’t know exactly what the ideal composition of the microbiome should be, we do know that the more diverse the population of inhabitants in your gut, the better. The foods you put into your system have a big influence on maintaining a healthy balance of the microbes in your gut which, in turn, helps your two “brains” to optimally work together.

Prebiotics

Prebiotics are the compounds in many of the high fiber foods that you eat. While humans lack the ability to break down the fiber that we consume in foods like fruits, vegetables, beans and whole grains, the microbes in your gut are more than happy to do the job for you, in a process referred to as “fermentation”.

As the microbes ferment the dietary fiber that you eat, they produce certain compounds that serve as fuel for the cells that line your intestinal tract, thus helping to keep it healthy.

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Healthy Digestion, Healthy You

Fermented foods are important for digestive health.

To keep your digestive system running smoothly, focus on fiber, fluids and regular exercise.

If more people really thought about how much their digestive systems do for them every day, they might be more inclined to take better care of their digestive health. Your digestive system has a huge job – it breaks down the foods that you eat in order to make nutrients and energy available to the body, and it is responsible for steering unwanted waste out of the body, too. On top of that, your digestive tract is a key player in immunity – the cells lining your digestive tract help protect your body against bacterial and viral invaders that could make you sick.

And, your brain and your digestive tract are in constant communication with one another. An incredible amount of information travels between your gut and your brain – so much so, that the nervous system that resides in your digestive tract is often called the body’s “second brain”. This system alerts the “first brain” if you’ve eaten something you shouldn’t have, and also keeps tabs on your hunger level and your mood.

And yet, many people abuse their digestive system – by filling it with highly processed foods, or eating too much, or eating too fast – and pay little attention to it until something goes wrong.

Key Components to Digestive Health

In the most general sense, what you eat and the way you live your life influences the health of your digestive system. A nutrient-rich, balanced diet helps to nourish all of your body’s cells, including those in your digestive tract. Fiber, fluids and regular exercise all help to keep you regular, and taking care of your “second brain” by keeping your stress levels in check can also help to promote digestive health.

Fiber and Fluids Support Digestive Health

Perhaps one of the most important dietary components for digestive health is adequate dietary fiber.

Most people think of fiber as the substance that helps to keep the digestive process moving. And certain fibers do just that. But not all fibers function exactly the same way, which is why we often talk about two types of fiber – insoluble and soluble fiber – both of which contribute to digestive health, but in different ways.

Insoluble fiber – sometimes called “roughage” – isn’t broken down by the body but it absorbs water, which adds bulk. This type of fiber – found in vegetables, bran and most whole grains – helps to speed the passage of waste through your digestive system, which helps keep you regular.

Soluble fiber– found in foods like apples, oranges, oats, barley and beans – thickens and swells up when it comes in contact with liquid. So, when you eat these foods, they swell up in the watery environment of your stomach and help to fill you up. But another important feature of soluble fiber is that it functions as a prebiotic – which means that it encourages the growth of the good bacteria in your digestive tract.

Your digestive system houses tens of trillions of microorganisms – made up of thousands of species – taken together, this bacterial colony is sometimes called the “gut microbiome”.

These bacteria help your body extract nutrients from your food, they help with the production of certain vitamins, and they protect the health of the digestive tract by keeping out dangerous foreign invaders. But this mini ecosystem residing in your gut appears to do even more – there is evidence that your gut microbiome may also influence your body weight, memory and mood, too. So, it’s important to provide these bacteria with their preferred source of fuel – in the form of soluble fiber.

You can also introduce beneficial bacteria into your system directly – in the form of probiotics found in certain foods. Fermented foods such as yogurt and kefir, pickles and sauerkraut, miso paste and olives are all natural sources of beneficial bacteria.

Since soluble fibers dissolve in water – and insoluble fibers trap it – it should come as no surprise that adequate fluids are important in keeping your digestive system running smoothly. But you also need water to produce saliva and digestive juices, and to transport nutrients to your cells, so taking in adequate fluids every day is vitally important to your digestive health.

Exercise and Stress Reduction Support Digestive Health

Regular exercise also supports digestive health in a couple of ways. As your muscles contract and your breath deepens during activity, the natural contractions of your intestinal muscles are stimulated, too, which helps to move food through your system. Exercise is also a well-known stress reducer, so it can help reduce digestive upsets that can occur in response to negative emotions.

The connection between your brain and your “second brain” in your digestive tract is something you’ve probably experienced in the form of a “gut reaction”. When stress or anxiety strikes, your brain sends a signal to your gut – and the next thing you know you’ve got a churning stomach.

The signals travel in the other direction, too – from gut to brain. When something in your digestive system isn’t quite right, an alert is sent to your brain, often before you even notice anything is wrong. Either way, this brain-gut connection suggests that keeping your digestive system in tip-top shape is vital to your sense of well-being.

The diet and lifestyle steps you take to keep yourself healthy are the same ones that promote digestive health, too. A diet that includes plenty of fiber from colorful fruits and vegetables and whole grains, adequate hydration, and regular exercise are all key factors. And take time to
enjoy your meals – you’ll be more relaxed, and less likely to overeat, too.

Find out more at: http://www.DiscoverHerbalife.com

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