Beef, Mango, & Barley Salad
Total Preparation Time: 1-1/2 hours
1 beef tri-tip roast (1-1/2 to 2 pounds)
2 medium red bell peppers, cut into 1-1/2 inch pieces
1 teaspoon sweet paprika
1 cup uncooked quick-cooking barley
1/2 teaspoon salt
1/4 teaspoon black pepper
1/3 cup lime juice
1 teaspoon olive oil
1/2 teaspoon sweet paprika
2 medium mangoes, cut into 1/2 inch pieces
1/3 cup chopped green onions
1/4 cup chopped fresh cilantro
4 large Boston lettuce leaves (optional)
Makes 6 to 8 servings
- Heat oven to 425°F. Place bell peppers on metal baking sheet; spray with nonstick cooking spray. Set aside.
- Press 1 teaspoon paprika evenly onto all surfaces of beef roast. Place roast on rack in shallow roasting pan. Do not add water or cover. Roast in 425°F oven 30 to 40 minutes for medium rare; 40 to 45 minutes for medium doneness. Roast bell peppers in oven with beef about 30 minutes or until tender. Set peppers aside to cool.
- Remove roast when instant-read thermometer registers 135°F for medium rare; 150°F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 minutes. (Temperature will continue to rise about 10°F to reach 145°F for medium rare; 160°F for medium.)
- Meanwhile, cook barley according to package directions. Set aside to cool slightly.
- Cut beef into 1/2 inch pieces; season with salt and black pepper. Whisk lime juice, oil and 1/2 teaspoon paprika in small bowl until blended. Toss with beef, barley, roasted peppers, mangoes, green onions and cilantro in large bowl. Serve in Boston lettuce leaves, if desired.
Cook’s Tip: To quickly cool barley and prevent it from clumping, spread on metal baking sheet.
Cook’s Tip: Mango adds an interesting punch to this salad, both with its sweetness and with a boost of vitamin C.
Nutrition information per serving*: 309 calories; 9 g fat (3 g saturated fat; 4 g monounsaturated fat); 60 mg cholesterol; 246 mg sodium; 35 g carbohydrate; 4.3 g fiber; 26 g protein; 8.4 mg niacin; 0.8 mg vitamin B6; 1.3 mcg vitamin B12; 2.3 mg iron; 27 mcg selenium; 4.7 mg zinc.
*This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of fiber and iron.
Spring has sprung. So, there's no time like the present to get movin' on your health and physique. Committing to run a 5K can do just that. You may never have pictured yourself wearing a race number and standing in a huddle at the starting line, but life shouldn't be a spectator sport.
If you've been walking, it may be time to kick things up a notch and progress to running. It's the things in life that you DON'T do that you regret, so read on to find out how you can train for your first 5K.
First, find an event. There's no shortage this time of year. Search web sites like www.Metrosports.com or www.Runnersworld.com for event listings. You may want to select one based on the sponsoring charity, location or date. Give yourself at least eight weeks to prepare mentally and physically. Once you have your date, you can focus on training with a new purpose. You may even want to enlist a training buddy.
A 5K is 3.1 miles. How much do you need to train to be able to run your first 5K race? If you possess a reasonable level of fitness, you can probably run three miles on very little training. You might be sore for a few days after the race, but you still could finish.
The Training Sessions
In order to avoid injury and make your first 5K a good experience, here's a simple plan for beginners featuring 30 minutes of exercise every other day. You may see walking as the enemy when trying to build up to running, but continuous walking will gradually prepare your legs for running.
If you're a beginner, start with one full week of walking for 20'30 minutes per session. Start by thinking in terms of seconds and minutes, not miles. Walk out the door and go 15 minutes in one direction, turn around, and return 15 minutes to where you started.
After your first week of walking 30 minutes, strive to walk for the first 10 minutes of your workout and the last 5 minutes. During the middle 15 minutes of the workout, jog for 30 seconds, walk until you recover, then jog 30 seconds again.
Repeat the jog, walk, jog sequence until the 15 minutes are up. In the beginning, it may take you up to four minutes to recover from 30 seconds of jogging. Eventually, adapt a 30/30 pattern: jogging 30 seconds and walking 30 seconds repeatedly for 15 minutes. Follow this 30/30 pattern for 30 sessions. Do what your body tells you. Everyone is different in his or her ability to adapt to exercise. When you're beginning, it's better to do too little than too much.
If you continue this 30/30 routine for 30 days, you will finish the month able to cover 2-3 kilometers walking and jogging. You're now ready to progress to the next stage of your training as a beginning runner. If you train every other day, it will take you two months to be able to run continuously for 30 minutes.
Building up to the 5K
Gradually, begin to increase the jogging time and decrease the walking time. For example, run for 45 seconds and walk for 30 seconds. Then, progress to a ratio of 60/30, then 75/30 or 60/15.
Vary your routine. Work a little harder one day, then make the next session an easier one. Build in a weekly rest day, where you do no activity and give your body a chance to recover. Without rest days, you won't improve. Running a 5K won't happen overnight, but it can happen in two short months -- and along the way you will see gradual improvements in your physical fitness.
Even when you build up to continuous running, remember to begin and end each workout by walking five minutes. This pattern of warming up, training hard and then cooling down is one used by runners at all levels.
Once you've mastered running for 5K, you can continue to train by increasing .25 miles each week for another month and then begin to incorporate speed intervals. If the training seems too difficult for you, either repeat the week you have just completed or drop back to the previous week before continuing.
Only you can judge whether you are pushing too fast or too slow, but it's best to err on the conservative side.
What To Wear
It's essential that you treat yourself to a new pair of running sneakers when you increase your running time. Cushioned socks will also help prevent blisters, calluses, corns and ingrown nails. They help keep the feet dry, so they don't move as much inside the shoe. Specialty socks are available for running. Choose loose-fitting garments or tight-fitting Lycra clothing, as they both work equally well. Bright-colored clothing helps ensure safety in high-traffic areas.
Unless you've done it, you'll never understand the feeling of accomplishment training for and competing in a physical event can bring. It's one of the greatest senses of accomplishment you can have to push your physical limits. Once you've run your first 5K, there's no reason you can't continue to compete at that race distance. You may enjoy it so much, you may want to increase the distance and try the 10K.
Building up to running can be fun, but don't make the mistake of doing too much too fast. The more you enjoy your training, the more encouraged you'll be to become a pacesetter.
If you turn on the television, you may see tons of infomercials about the latest machine or diet that is supposed to melt away unwanted belly fat and keep it off. All you have to do is use the machine and in a few weeks you'll have a flat stomach. Or, you are told to perform an endless amount of crunches or spend hours on the treadmill to burn belly fat. Unfortunately, there is no quick and easy way to lose belly fat.
First of all, a flat stomach is made in the kitchen. You are what you eat and if you eat junk, it will show up on you in unwanted areas such as your belly. Your workout regimen is the other part of the equation, and the most important factor of the regime is intensity. Intensity is inversely related to waist-to-hip ratios. Moreover, you burn more total calories per minute during high-intensity intermittent exercise. Below are some tips on how to get the flat stomach that you desire.
- Use exercises that work your abdominals all the time. Free weight exercises activate the core more effectively. Squats, lunges, step-ups, push-up variations, plank variations, deadbug variations, and inverted rows are among the best exercises that activate your core musculature throughout the entire movement. This way, you are working your body as a unit, which is how you use it every day. Moreover, you are utilizing more muscle groups when performing these exercises which means that you receive a greater caloric expenditure. Therefore, your body responds better to these types of exercises.
- Incorporate metabolic circuit training into your workouts. Metabolic circuits are total body workouts that involve high-intensity work periods with short rest periods in a circuit format. These types of workouts deplete carbohydrate stores so that your body is forced to burn fat during recovery and hours after. By performing these workouts, you get the strength training benefits of weight training and the cardiovascular benefits of cardio exercise, which adds to caloric expenditure.
- Restrict sugar, starch, trans fat, and partially hydrogenated fat intake. These ingredients set the stage for increased belly fat, not to mention a long list of diseases. Consuming too much of these ingredients creates unwanted inflammation in your body and makes you crave more unhealthy foods. These ingredients are found in foods such as baked goods, sports drinks, energy drinks, carbonated beverages, fruit juices, desserts, cereals, and some pre-packaged meats. Unhealthy ingredients, too many calories, and not enough exercise are a prescription for abdominal fat gain.
- Get enough sleep. You should be getting between 7-9 hours of sleep per night. Not enough rest negatively affects your appetite control system, making you crave more sugars and starches. Moreover, cortisol increases, which is notorious for mobilizing fat to the abdominal area.
- Drink half of your body weight in ounces of water per day. Doing so prevents bloating, keeps you from consuming too many calories, and boosts your metabolism.
Forget all of the old-school advice on how to get a flat stomach. Intense, total body workouts, good nutrition, and proper rest should be a part of your lifestyle in your want to drop fat. Flat stomachs are made in the kitchen and from effective exercise programs. So if you want a flat stomach, clean up your nutrition, use total body exercises, and crank up the intensity!
By Pamela Brown
Your Body Benefits from Your Hard Work
"Exercise improves your health." You hear it all the time, but what does that really mean? How much of a difference can exercise make in your life, and how much do you really need to do? You’ll be happy to know that you don’t need to spend countless hours in the gym to achieve the heart-health benefits of getting active.
Lower Blood Pressure
- A study by the National Institutes of Health showed that regular exercise (30+ minutes of moderate activity, 5+ days a week) reduced blood pressure in 75% of subjects who had high blood pressure. The reductions were approximately 10 mmHg for both systolic and diastolic blood pressures.
- According to the American College of Sports Medicine, the blood pressure lowering effects of exercise can be observed as soon as one to three hours after a single 30- 45 minute workout! This response can linger for up to nine hours post-exercise. Permanent blood pressure changes can be seen as early as three weeks to three months after beginning an exercise program.
Improve Cholesterol Levels
- A 2001 review involving patients with high cholesterol demonstrated a change in HDL (good cholesterol) and LDL (bad cholesterol) levels after a 12-week exercise program. On average, subjects experienced a 4.6% increase in HDL, a 5.0% decrease in LDL, and a 3.7% decrease in triglycerides.
- Other studies show widespread improvements in cholesterol levels are related to the amount of activity and not the intensity of exercise. The more minutes you exercise per week, the more your cholesterol levels will improve, even if accompanied by a minimal weight change.
Prevent Type II Diabetes
- The combination of physical activity and weight loss has a powerful effect on preventing the onset of Type II diabetes in high-risk individuals. In a recent study by the Diabetes Prevention Program, participants who exercised and lost excess weight had a 58% reduction in the onset of Type II diabetes over 2.8 years, compared to the control group.
Most of these health benefits can be achieved through moderate-intensity physical activity. Experts recommend at least 30 minutes, 5 days a week. Moderate-intensity activity causes a slightly increased rate of breathing and heart rate. It can be described as feeling "light" to "somewhat hard".
There are easy ways to add this type of activity to your daily routine:
- Park the car farther away from your destination.
- Get on or off the bus several blocks away.
- Take the stairs instead of the elevator or escalator.
- Take fitness breaks instead of cigarette or coffee breaks. Walk, stretch or do some office exercises.
- Perform gardening, yard work, heavy house cleaning, or home-repair activities.
- Avoid labor-saving devices; turn off the self-propel option on your lawn mower or vacuum cleaner, and hide all of your TV remotes.
- Exercise while watching TV. For example, use hand weights, a stationary bike or treadmill, stretch, or perform body-weight exercises such as crunches, push ups and squats.
- Keep a pair of comfortable walking or running shoes in your car and office. You'll be ready for activity wherever you go!
- Walk while doing errands.
The good news is that it's never too late to start an active lifestyle. No matter how old you are, how unfit you feel, or how long you've been inactive, research shows that starting a more active lifestyle now—through consistent, moderate-intensity activity—can make you healthier and improve your quality of life.
Fitness Tip: See exercise as a stress reliever - A simple shift in attitude can do wonders for your stress levels. If you've had a long, hard day at work, exercise is something that helps to relieve your stress and revive yourself. Change your attitude about exercising and look forward to it as time just for you, instead of a chore to be done.
Some great success gurus tout changing your inner world before you see results in your outer world. Meaning you must change 'you' before you can expect your life around you to change; this consists of the way you view the world, the way you perceive reality, the way you interact with others. Planning to lose weight without having a firm hold on your current beliefs and mindset (or inner 'you') can spell disaster.
HEALTH & FITNESS ARTICLES
Workout Shoes - Shoes for Strength Training
I've always worked out in just a plain pair of tennis shoes. Rarely to I see or even think that using special shoes would make any difference at all. However, I began to think of better shoe support when I started doing heavy squats. This prompted me to do a little research in specific type shoes for working out that would give me better ankle support and put my feet in a more level position for squats and leg presses.
After some Googling around, I came across the Otomix brand of shoes. There's virtually nothing on the net about workout shoes. There's even less in bodybuilding forums about the subject. Yet soccer players have special shoes, and so do most other athletes. Tennis shoes are great for running but they didn't seem to be wonderful when it came to squatting and doing other heavy leg exercises.
These shoes ( a few versions are available) sell for around $95 on average depending on the website you find, and the sales being offered. With some clever searching, you can find a great price. I ordered my Otomix Ultimate Trainers online and was pleased to see many e-mail and tracking notifications about my order. According to Otomix, these workout shoes were specifically for:
Ultimate Trainer has been designed specifically for weight training and incorporates the new High Performance Bodybuilding system. The HPB system provides a combination of comfort and support utilizing a special wrap around strap adjusted by our innovative lacing system. This shoe is a must for the serious bodybuilder.
Note: Their shoes run a half size small compared to your true shoe size. They suggest that you order a half size larger. Quickly I opened the box and found everything intact and in brand new condition. I was ready for my leg workout. Adjusting the laces properly is a must. It came from the factory like most shoes. It wasn't laced thru each of the holes. I fixed the laces and found the shoes to fit nicely and very snug. I felt ankle support and was able to tighten them like a snowboarding boot but not so tight as to be uncomfortable. I headed off to the squat rack.
Doing squats is something I enjoy. Honestly, I enjoy them a bit more now with full support for my feet. These shoes were great first time. NO break in period was necessary. They were comfortable, gave strong ankle support and allowed me to do full squats without any annoying feet issues. I felt like my feet were flat and firmly place on the floor with good traction. Moving onto the leg press, same thing. NO odd arches, no slippage, and good solid firm foot placement for a good pressing motion.
I only use these shoes on leg days. That is really where I want the support. I do not wear them outside for walking around. They are just like gym gloves. Used in that environment as appropriate. The soles of the shoe are good for traction in a smooth, flat gym environment. These particular shoes are not made to be worn as a street shoe. That would be a big mistake. You'd wear out the tread in days and be out $100 very fast. However, in the gym, where they are meant to be, these shoes were incredibly superior.
My overall reaction and opinion of my Otomix workout shoes are very favourable. I would recommend them to anybody looking for some comfortable, high quality, long lasting footwear that is designed specifically for the gym.
By Marc David
Fitness Tip: Business Travel Training - When traveling out of town, book a hotel with a gym. It's the next best thing to training at home. And if there's no gym, make your own! In lieu of a stair stepper, try the stairs! In lieu of a treadmill, try the sidewalk. In strange areas always check with the front desk about the safety of the surrounding area, particularly at night.
How to Eat Healthy At A Barbecue
It's Barbecue season!
Almost as much fun as Wedding Season, barbecue season is an opportunity to hang out with friends and family, gather in the backyard or on a beach to play awesome lazy-man games like horseshoes and bocci, and indulge in disgusting food and beverage choices...resulting in bloated waistlines and Monday morning misery.
With Summer in full swing and the Fourth of July right around the corner, I'd guess you'll be ending up at a bunch of outdoor fiestas over the next few months. If you're interested in making better food choices, it's often tough to do so at a typical barbecue as you're oftentimes surrounded by nothing but unhealthy options.
Nerd Fitness to the rescue!
Here's a foolproof plan to enjoying yourself at a barbecue, keeping your friends and stomach happy, and allowing you to stay healthy all summer long!
This fantastic "meat on a stick" concept works great for other cuts of beef, chicken, pork, and sausage - any meat that's not ground, really.
Score some major points by adding some variety to the standard 'chicken on a stick': cold, with different sauce options (BBQ, guacamole, or sriracha), or with different seasoning (try the pre-made seasonings from Mrs. Dash) - nutritious, delicious, and very easy to eat. Just don't poke your eye out.
But that's just meat - you can skewer the hell out of anything you put your mind to!
Guacamole Deviled Eggs
Original Recipe Yield8 servings
- 4 whole eggs in the shell
- 2 avocados - peeled, pitted, and mashed
- 1 tablespoon chopped cilantro
- 1 tablespoon minced green onion
- 2 teaspoons minced seeded jalapeno pepper
- 2 teaspoons fresh lime juice
- 1/2 teaspoon salt, or to taste
- 1 dash hot pepper sauce (e.g. Tabasco™), or to taste
- 1 teaspoon Worcestershire sauce, or to taste
- 1 teaspoon Dijon-style prepared mustard
- 1 pinch paprika
- Place eggs in a saucepan and cover with cold water. Bring water to a boil and immediately remove from heat. Cover, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool, and peel. Slice eggs in half, and remove yolks to a mixing bowl.
- In the bowl with the yolks, combine the avocado, cilantro, green onion, and jalapeno. Stir in the lime juice, and season with salt, hot sauce, Worcestershire sauce, and mustard. Mix well, and fill empty egg white halves. Chill until serving. Sprinkle with paprika just before serving.
Amount Per Serving Calories: 119 | Total Fat: 9.9g | Cholesterol: 106mg
Go green. REAL green.
BBQs are notorious for having salads of every type, most of which are salads in name only: Fruit salad, pasta salad, taco salad, macaroni salad, potato salad, JELL-O salad. Except for the fruit salad, none of these are really healthy.
Why not actually bring a HEALTHY salad? Here are a few you can whip up in a matter of minutes:
Or - cut a bell pepper in half and hollow it out. Then fill the inside with a salad made out of celery, onion, tomato, pickles, and bacon, mixed together with primal mayo. The pepper serves as an edible bowl that's healthy for you."
Take that, bread!
If using raw eggs in mayonnaise makes you nervous, try this recipe, which not only dramatically reduces the sugar content but also partially cooks the eggs!
2 large egg yolks
2 tbsp fresh lemon juice
2 tbsp water
1 tsp dry mustard
1 tsp salt
1 cup pure olive oil
Heat the egg yolks, lemon juice, water, and sugar in a small skillet over very low heat, stirring constantly. At the first sign of thickness, remove from heat and submerge in a large pan of cold water (you should continue stirring here to avoid creating citrus-y scrambled eggs…trust us!) Scoop mixture out of pan and into a food processor. Blend for a few seconds and then let mixture sit uncovered for at least 5 minutes to cool. Add remaining dry ingredients, and blend on low speed. Drizzle oil slowly into the mixture until all ingredients are combined. Scoop into a large glass container and chill immediately. Mayonaise should keep for at least one week if stored correctly.
Looking for some healthy snack options to snack on while playing horseshoes or bags?
How about some Ants on a Log? You know, celery with almond butter and either raisins or dried cranberries stuck on them...which looks like...wait for it...ants on a log! Trust me, these bad boys are a huge hit - they're not only delicious and easy to eat with your fingers, but they remind people of when they were five.
Remember those days? Sigh.
What about chips? Are there healthy chip options? You bet your ass there are!
Or – try this - It's a jalapeno pepper cut in half, stuffed with shrimp, dates, avocado, wrapped in bacon, and drizzled with a little honey. They're a huge hit with clean eaters and non-clean eaters alike!
I know, there's nothing better than kicking back with a few ice cold beers or fun cocktails while sitting on a back porch with your loved ones as the sun sets.
So I don't want you to stop doing that - I believe in two ideals when it comes to making healthy decisions:
"Do the best you can, with what you have, where you are," from Teddy Roosevelt, and "You gotta have fun," from my Dad, who happens to enjoy Nerd Fitness (hi Dad!) almost as much as he enjoys Miller High Life (the champagne of beers, as he says).
- Red Wine (organic if possible) - ~130 calories and ~5-6g carbs. Full of the healthy stuff previously listed.
- NorCal Margarita - (Robb Wolfe’s drink of choice) tequila, club soda, and lime juice – ~150 calories and ~5g carbs
- Whiskey/Brandy/Scotch/Cognac - Full of healthy antioxidants as well. 64 calories and zero carbs.
- Vodka/soda or Vodka/rocks with lime (my drink of choice) – >2g carbs, 66 calories + lime juice (>10 calories)
- Bacardi and Diet - (Staci‘s drink of choice). 2g carbs, 66 calories. I know, I know, fake sugar and chemicals, but we’re already drinking, right?
- White wine - ~130 calories and ~5-6g carbs. Not a terrible option, but not nearly as many of the healthy benefits you get with red.
- Light beer - ~100 calories and ~3-5g carbs. This varies on the type and brand of beer. Yes, lower in calories and lower in carbs, but beer is created from a grain and it’s easy to consume LOTS of these very quickly.
- Regular beer – ~150 calories and 10-14g of carbs. Made of grain, easy to consume half a dozen of them without batting an eye, and full of calories and carbs. If you’re a real beer drinker (I am), do so in moderation. I’ll refer you back to the “what are your goals” section to determine what “moderation” is for you.
- ___________ and coke/sprite/orange juice/cranberry juice. Sugar, sugar, sugar, sugar, calories, sugar. The innocent cranberry juice you added to your vodka? 120 calories and 30 grams of sugar.
- ___________ and Red Bull – Although I love Red Bull’s marketing, I hate their drink. Both alcohol and caffeine are diuretics which will dehydrate you very quickly. On top of that, the alcohol tries to slow you down, the caffeine tries to speed you up – your body has no effing clue what to do.
- Pretty much anything frozen – Sugary margaritas, daiquiris, pina coladas, hurricanes, vodka Red Bull slushies (yes these exist, stay far far away). There’s enough sugar in these drinks to make Def Leppard think ‘that’s a bit much’.
- Sangria – Think of it like wine but with 20 packets of sugar added in.
If you are going to drink at a barbecue, go into it with a plan: Instead of blindly pounding whatever drink is placed in front of you, make smart conscientious decisions earlier in the day and follow that plan through to the end.
- I'll drink a bottle of water in between every alcoholic beverage.
- I can have one drink per hour; not fourteen.
- I'll be slowly sipping on this Paleo Margarita (tequila on the rocks with lime juice), thank you very much!
Now, I won't tell you to abstain from drinking; heck, I won't even tell you not to binge drink - if you feel the need to consume sixteen beers and five shots of tequila to enjoy yourself, that's your decision. I'm not your dad! Let's assume, however, that you're not going to be drinking yourself into a stupor, but still plan on having a few adult beverages - this next part is for you:
The reason that drinking at a barbecue can be Bad News Bears is that in addition to the liquid calories you're getting from the alcohol, you might also choose to consume RIDICULOUS amounts of empty calories from chips, hot dogs, popcorn, candy, nachos, pizza, and/or whatever processed foods you can get your hands on.
Rather than stuffing your face with unhealthy foods while drinking, stuff your face with HEALTHY options so you don't even need to think about the unhealthy stuff.
By: Brian at nerd Fitness