New Weekly Recipe: Southwestern Quinoa Salad

Southwestern Quinoa Salad

 

This colorful southwestern-style quinoa salad is great for those looking for an alternative to rice- or pasta-based salads. For those needing to eat gluten free, quinoa is a great option.

Cook Time: 15 minutes

Total Time: 15 minutes

Yield: 8 servings

Ingredients:

• 1 cup uncooked quinoa
• 2 cups fat-free, low-sodium gluten-free chicken broth
• 1 cup fresh or thawed frozen corn
• 1 15 ounce can low-sodium black beans
• 1 cup grape tomatoes, halved
• 1/4 cup finely chopped red onion
• 1 jalapeno pepper, finely chopped
• 1/4 cup chopped fresh cilantro
• Juice of 1 large lime or 2 small ones (about 1/4 cup)
• 1 tbsp plus 1 tsp extra virgin olive oil
• 1/2 tsp cumin

Preparation:

Rinse quinoa thoroughly to rid it of its bitter coating.
Place in a 2 quart saucepan with the chicken broth. Bring to a boil, then cover and simmer for 10-15 minutes, until the water is absorbed and the quinoa is fluffy. Allow to cool.
Place cooled cooked quinoa in a salad bowl with the corn, black beans, tomatoes, red onion, jalapeno pepper and cilantro.
Whisk lime juice, oil, and cumin in a small bowl. Drizzle over quinoa salad, then toss.
Per Serving: Calories 181, Calories from Fat 34, Total Fat 3.8g (sat 0.4g), Cholesterol 0mg, Sodium 94mg, Carbohydrate 29.8g, Fiber 4.4g, Protein 7g

Week 4 of RevAbs: My Personal Journey

My Personal Journey

I just finished my fourth week of RevAbs, and I am very proud that I finished it. Tomorrow is the start of my fifth week, and I'm starting Couch to 5K so I can potentially run a 5K this summer. I also did one other big thing this weekend. I started "Team Jacob" for the Milwaukee Walk for a Diabetes Cure. It is September 17th at the Milwaukee County Zoo, and I'm excited to lead a team for this amazing cause. If you're in the Milwaukee area contact me to join my team. If you aren't in the area or don't want to be involved in the walk...donate money to my team!

I've been pretty vocal about having a tough week...it really was tough! I think this diagnosis is finally hitting me, plus I broke up with my boyfriend this week. The breakup isn't the sad part, it's the being alone...again...part that is sad to me. I am already 31-years-old, and I can't seem to find the right guy. So, yes...I'm back in the single world, looking for "Mr Right!" I don't know why this is so hard. I think that I'm attractive, successful, and intelligent. Plus, I am a fun girl and can be very inspiring and motivating. I'm still working on finding my soul-mate, and I won't stop until I find him!!!

I've also started a new business venture. I have been talking to an online friend about Arbonne, and this week I took the plunge and became an Arbonne Independent Consultant. I'm looking forward to  using and promoting Arbonne's amazing products. Shoot me an email at erineffenheim@gmail.com if you want to learn more about this amazing opportunity. The products are all natural, and they work! 


Starting tomorrow I am also going to be involved in a 90 Day Fitness/Clean Eating Challenge. I'm excited to reach my final weight lose goal...20 more pounds to go. I'm combining RevAbs, Couch to 5K, Arbonne, and Weight Watchers to finally reach my ultimate goal. I am excited for all of these great things that are going to be happening in my life...talk to me if you want to lose some weight, find a new business opportunity, get healthy, or personally develop yourself. I am here to help!!!

Nutrition Blog: Nutrient Density

What Is Nutrient Density?

How do you decide which foods you want to eat? Flavor? Texture? Convenience? Comfort? Many people choose the foods they eat based on immediate gratification, without much thought about the long-term effects of their selections. That often results in choosing foods that taste good, but are not good for you.

What about the nutritional value of the foods you eat? When you choose your foods, be sure to consider the nutrient density of the foods. Nutrient density refers to the amount of nutrients for the given volume of food. Nutrient-dense foods have lots of nutrients, generally with fewer calories. All those superfoods you've heard about are nutrient dense foods. Energy-dense foods have more calories for the volume of food and generally fewer nutrients.

How Nutrient Density Works

You are hungry and it is a few hours until dinner so you decide you want a snack. You can choose either an apple or a glazed donut. They are roughly the same size and either food works as a quick snack so you can get back to work. Which one do you choose?

Hopefully you chose the apple. Why? The apple has around 80 calories and lots of vitamins, fiber and phytochemicals that will keep you healthy. The fiber and water in the apple will fill your stomach and keep you satisfied until dinner.

The donut has calories. Lots of calories. In fact, the donut has more than 200 calories but it doesn't have many nutrients. There is only about one gram of fiber so it won't keep you feeling full either, so eating that glazed donut will frequently lead to eating a second one. The donut also has lots of unhealthy saturated fat and plenty of sugar. Sure it tastes good, but your body might pay quite a price for the immediate gratification.

You can also compare nutrient density using the amount of calories in the food rather than volume or portion size. Let's compare a cup of carrot slices to four saltine crackers. Both snacks have about 50 calories, but the carrots have many more nutrients for the same number of calories. The carrots are nutrient dense; the crackers are energy dense. This is important for people on weight-loss diets. Foods that are low in calories, but high in fiber and other vitamins, will keep you satisfied and healthy while you lose weight.

Nutrient-Dense Superfoods

You can probably already see from the examples that brightly colored fruits and vegetables are big winners in nutrient density. That's one reason why so many fruits and vegetables qualify as superfoods, or foods that are rich in nutrients and other compounds that have healthy benefits such as fiber, phytochemicals and essential fatty acids. The superfood fruits and vegetables include carrots, tomatoes, broccoli, kale, spinach, berries, apples, cherries, pomegranate and oranges.

Other nutrient-dense superfoods include salmon, tuna, trout, low-fat dairy products, oatmeal and whole grains, soy, dry beans sand even some fortified foods. On the other hand, energy-dense, nutrient-poor foods include things that are high in sugar and fat such as refined white breads, pasta, pastries, processed lunch meats and cheeses, ice cream, candy, soda, potato chips and corn chips. In other words, junk food.

Choosing nutrient-dense superfoods at the grocery store is pretty easy if you stay along the edges of the store, where the produce, fresh lean meats, low-fat dairy and fresh bakery goods are found. These fresh foods may be more expensive than the energy-dense packaged foods, but you buy more nutrition for that price. Of course, most shoppers choose some packaged foods for convenience, but you can still make smart choices with those products -- just read the labels.

You can easily find the Nutrition Facts labels on the backs or sides of the packages. Look at the serving sizes, note the number of calories per serving and look at the amount of fiber, vitamins, calcium and iron. The packaged food that has the better combination of lower calories, higher nutrients and less sodium is the winner.

Nutrient-Dense Meals

You can prepare nutrient-dense meals by choosing nutrient-dense superfoods and ingredients for your dishes. A nutrient-dense meal should have one serving of a healthy protein source such as legumes, fish, poultry or low-fat meat. One serving is typically about the size of a pack of playing cards. The rest of the meal should be made up of healthy side dishes. Vegetables are always good, even with a little bit of cheese or sauce. Whole-grain pastas, brown rice and wild rice are good choices as well. A green salad with lots of vegetables can make a nice nutrient-dense superfoods side dish or can be a great meal on its own. Clear soups with lots of vegetables are nutrient-dense compared to cream soups which have more calories and are more energy dense.

Would I Ever Choose Foods That Are Energy-Dense?

People who are underweight need some energy-dense foods to make sure they are getting enough calories to gain weight. Healthy energy dense foods include peanut butter, dried fruits, starchy vegetables and cheese.

Why Should I Think About Nutrient Density?

Eating nutrient-dense food will ensure you are getting all the nutrition you need. A nutrient-dense diet won't leave you feeling hungry so maintaining your weight is much easier. Choosing nutrient dense foods can become second nature. Once you understand which foods are more nutrient dense, the rest is easy. Just remember that the foods you eat can affect your health in a big way. To be healthy or unhealthy? The choice is yours.

How do people get rich?

3 Secrets to Building a Great Fortune

If you are reading the Investing for Beginners site, the odds are pretty good that you are interested in building your finances to enjoy a better life for you and your family. There are plenty of resources we've provided such as 10 Steps to Building a Complete Portfolio, How to Become Wealthy, 7 Rules of Wealth Building, and 5 Ways to Make Saving and Investing Easier. Now, for those nascent titans of industry out there who want to build fortunes that will serve as an admission ticket to the Forbes list, we've amassed some points that may help in your quest. For the rest of you, we thought it might be interesting to read now that the PowerBall Jackpot has reached $300,000,000.




1. Establish or acquire a business that generates astronomical returns on equity


The surest way to building an enormous fortune is to start or acquire a business that has three characteristics. First, it generates high returns on equity. Second, it is scalable; that means management can continue expanding easily such as McDonald or Wal-Mart's cookie-cutter model. Finally, the enterprise needs to boast endurable competitive advantages of some sort (what Warren Buffett calls "franchise value.") This can take the form of a regulated or de facto monopoly such as a town with a single newspaper back in the mid-twentieth century, patent protection on a key drug or formula, brand name such as Coca-Cola, or a cultural archetype such as Tiffany & Company.


Many of the greatest businesses on Wall Street and owned by private equity firms today were started in just this manner. Think Microsoft, Apple, Wal-Mart, Target, The Limited, Dell, Home Depot, Yankee Candle, The Bank of Granite, and CitiBank. The methods were different; some were retailers started by entrepreneurs while others were companies taken over by intelligent financial engineers who knew how to structure a business. They provided a vehicle that allowed them to earn more money than their labor alone could. That is the key. You cannot build a respectable fortune if you are reliant upon your own work to generate income. The owner of a chain of banks is collecting interest income as he has Christmas dinner with his family or goes fishing. Compare that to a hard-working hotel maid who must show up and scrub toilets to support her family.


The single most important factor when selecting a business is the return on equity capital. Over the long run, even if you were to pick up stocks or companies for far less than they were worth, it's going to be excessively hard to profit more than the long-term rate earned on shareholders' equity. For information on the components that comprise ROE, read about the DuPont analysis and how you can apply it in your own life or business.




2. Don't Dilute Your Equity Position


Sam Walton's family owned over 40% of Wal-Mart. In the early years, Bill Gate had around 44% of Microsoft before he began selling off shares for his foundation and diversification. Warren Buffett owns over 30% of Berkshire Hathaway. Notice a pattern? In order to build a truly epic fortune, it requires that you own as much of the company as possible. Many times, that means not diluting shares through printing more certificates for overpriced acquisitions.


Why are so few people able to do this? Growing a business takes capital. If you're not already wealthy, the only way to avoid issuing stock is to borrow so that debt makes up a large part of the capitalization structure, or own a company that allows you to use other people's money such as an insurance company which generates float from policyholders that is invested in stocks, bonds, and other assets.


3. Take Advantage of Favorable Tax Law


One way to build your wealth is to ensure that you keep as much money as possible. This includes working with ethical and intelligent financial advisers and certified public accountants that can help you structure your affairs so that you have more money compounding for you and your shareholders in the long run.

Stress Blog: Perfectionist Traits

Are You A Perfectionist? Here Are Some Clues

If you’re wondering whether or not you’re a perfectionist, there’s a good chance you are one, at least to a degree. (Take The Perfectionism Quiz if you want to know for sure.) Perfectionists are a lot like high achievers, but with some key differences. These differences are important, as perfectionists tend to experience more stress! The following are ten telltale traits of perfectionists. Do any of these sound familiar?

All-Or-Nothing Thinking:

Perfectionists, like high achievers, tend to set high goals and work hard toward them. However, a high achiever can be satisfied with doing a great job and achieving excellence (or something close), even if their very high goals aren’t completely met. Perfectionists will accept nothing less than, well, perfection. ‘Almost perfect’ is seen as failure.

Critical Eye:

Perfectionists are far more critical of themselves and of others than are high achievers. While high achievers take pride in their accomplishments and tend to be supportive of others, perfectionists tend to spot tiny mistakes and imperfections in their work and in themselves, as well as in others and their work. They hone in on these imperfections and have trouble seeing anything else, and they’re more judgmental and hard on themselves and on others when ‘failure’ does occur.

“Push” vs “Pull”:

High achievers tend to be pulled toward their goals by a desire to achieve them, and are happy with any steps made in the right direction. Perfectionists, on the other hand, tend to be pushed toward their goals by a fear of not reaching them, and see anything less than a perfectly met goal as a failure.

Unrealistic Standards:

Unfortunately, a perfectionist’s goals aren’t always even reasonable. While high achievers can set their goals high, perhaps enjoying the fun of going a little further once goals are reached, perfectionists often set their initial goals out of reach. Because of this, high achievers tend to be not only happier, but more successful than perfectionists in the pursuit of their goals.

Focus on Results:

High achievers can enjoy the process of chasing a goal as much or more than the actual reaching of the goal itself. Conversely, perfectionists see the goal and nothing else. They’re so concerned about meeting the goal and avoiding the dreaded failure that they can’t enjoy the process of growing and striving.

Depressed by Unmet Goals:

Perfectionists are much less happy and easygoing than high achievers. While high achievers are able to bounce back fairly easily from disappointment, perfectionists tend to beat themselves up much more and wallow in negative feelings when their high expectations go unmet. This leads to…

Fear of Failure:

Perfectionists are also much more afraid to fail than are high achievers. Because they place so much stock in results and become so disappointed by anything less than perfection, failure becomes a very scary prospect. And, since anything less than perfection is seen as ‘failure’, this can lead to…

Procrastination:

It seems paradoxical that perfectionists would be prone to procrastination, as that trait can be detrimental to productivity, but perfectionism and procrastination do tend to go hand in hand. This is because, fearing failure as they do, perfectionists will sometimes worry so much about doing something imperfectly that they become immobilized and fail to do anything at all! This leads to more feelings of failure, and a vicious cycle is thus perpetuated.

Defensiveness:

Because a less-than-perfect performance is so painful and scary to perfectionists, they tend to take constructive criticism defensively, while high achievers can see criticism as valuable information to help their future performance.

Low Self Esteem:

High achievers tend to have equally high esteem; not so with perfectionists. They tend to be very self-critical and unhappy, and suffer from low self-esteem. They can also be lonely or isolated, as their critical nature and rigidity can push others away as well. This can lead to lower self-esteem.

If you see some of these perfectionist traits in yourself, don’t despair. Recognizing that a change may be needed is a very important first step toward creating a more easygoing nature and achieving the inner peace and real success that comes from overcoming perfectionism and being able to say that ‘almost perfect’ is still a job very well done! 

Nutrition Blog: Antioxidants

What are antioxidants good for? 

Antioxidants are substances that may protect cells in your body from free radical damage that can occur from exposure to certain chemicals, smoking, pollution, radiation, and as a byproduct of normal metabolism. Dietary antioxidants include selenium, vitamin A and the related carotenoids, vitamin C, and vitamin E, plus various phytochemicals such as lycopene, lutein, and quercetin.

You can find these antioxidants in many different foods; there are large amounts of antioxidants in fruits, vegetables, nuts, and whole grains. There are smaller amounts of antioxidants in meats, poultry and fish.

Since antioxidants can protect the cells in your body from damage, consuming foods rich in antioxidants may be good for your heart health and may also help to lower your risk of infections and some forms of cancer. The best way to increase your antioxidant intake is by eating more fruits and vegetables; they're rich in many nutrients and fiber along with the antioxidants, and they're usually low in calories.

Antioxidants in Supplements

Just about any antioxidant you can find in your food is also available as a dietary supplement, but research doesn't indicate much benefit with the use of antioxidant supplements. While research supports increasing your intake of dietary sources of antioxidants, the results are not as impressive when the individual antioxidants are extracted and studied alone. They often show impressive results in laboratory studies (test tubes, lab dishes and sometimes in lab animals). However, when antioxidant supplements are used in human clinical trials, the results for disease and death prevention have been disappointing. One exception was the National Eye Institute study of age-related eye disease, which suggested that a combination of antioxidants reduced the risk of developing advance stages of age-related macular degeneration.

Some antioxidant supplements may be detrimental to your health when taken in large doses and may interact with certain medications. Large amounts of vitamin A supplements may cause birth defects when taken by pregnant women, and may increase your risk for cardiovascular disease and cancer. Large doses of vitamin E (over 400 International Units (IU) per day) has been associated with a possible increase in overall mortality. This doesn't apply to a typical multivitamin supplement;he amounts of vitamins A and E included in multivitamin tablets are in small doses, and are okay. But if you're thinking about taking larger amounts of any antioxidant supplements, you should speak with a health care provider first.

Exercise Blog: Why men lose weight faster than women

Why do men lose weight faster than women?

When it comes to exercise and weight loss, the same rules apply whether you're a man or a woman - you have to burn more calories than you eat to lose weight. How we exercise is often the same as well, although women tend to prefer more cardio then men and they sometimes shy away from heavy weights (even though they shouldn't).

However, there are differences in how our bodies store and lose body fat and differences in how are bodies respond to exercise. Many of my clients have noticed this. In fact, I was training one couple together and, at one point, the wife informed said, "I workout with you for 3 weeks, I eat grass and tree bark and I lose 2 pounds. My husband does a few pushups, jogs around the block, eats an entire pizza in one sitting and loses 10 pounds."

She was exaggerating (mostly), but she's right that men tend to lose weight faster than women. Men have more muscle, which helps them lose weight more quickly, and they often respond to their workouts faster then women do. Experts have even found that women have a different heart rate response to exercise than men. All of this means that women have to work harder to get the same results as their male counterparts.

For these reasons, it's a good idea to avoid comparing results if you're losing weight as a couple. This means that a husband shouldn't say, "Na-nanny-boo-boo, I lost 4 more pounds than you," when getting his weight measured during a training session. Similarly, a wife shouldn't threaten to sneak extra butter and fat into her husband's meals in revenge (both things I've heard clients say to one another).

What about you? Have you gone through this with your spouse, friend or loved one? How do you handle it if one of you loses faster than the other?

Week 3: RevAbs - My Personal Journey

Well, week three of RevAbs is complete, and I must say it was a tough week for me personally. On Thursday, my son was diagnosed with Type 1 Diabetes. I had to take some extra time off work to get the Diabetes Education at Children's Hospital, and still have two more days of education this week. Children's has been great, and we are managing fairly well. It is getting easier every day, and Jake's blood sugar has been stable. It's just a tough diagnosis for a 4-year-old because it's just so hard to explain what we are doing drawing his blood and giving him shots of insulin four times a day. The first few days were were checking blood sugar about eight times a day, so switching to four times is easier.

Even with all of this going on, I was able to get in four workouts this week...not too shabby. Plus the weight and inches are coming off slowly but surely, just the way I want it to. The inches are most important to me, and I can totally see a difference. This week I am going to have to push myself to get in five workouts Monday through Friday. This weekend I have All-Star Presenter Camp for Powder Blue Productions for two days, so I won't be doing any of my RevAbs workouts.

I'm still loving the workouts, and feeling great! My eating has been 100% on-track with my one cheat meal per usual. I'm just feeling amazing...energized, awake, skinny...all great feelings! Jake's diagnosis is causing all of us to eat better, so eating healthy is starting to become second nature. Desserts have pretty much been cut out, and we eating lean proteins, complex carbs, and lots of veggies. Until next week...keep pressing play!!!

Nutrition Blog: Wholesale foods and five healthy foods you should be eating

Why wholesale food shopping can hurt your health

Big containers encourage bigger helpings. Avoid buying jumbo-size packages of junk food. If you do all of your shopping at wholesale warehouses, you could be padding more than your wallet. Colossal containers cause portion distortion, which makes us reach for 25 percent more than we would normally take. This goes for everything from laundry detergent to stale popcorn, says researcher Brian Wansink at the Cornell Food Lab. No wonder we run out of everything so quickly! And if everything you eat comes out of a mammoth package, you’re likely eating much more than you realize. While you don’t necessarily have to stop buying in bulk, you should measure out your serving sizes so you know how much you’re taking. 

5 Healthy Foods You're Probably Not Eating:

1) Clementines - They’re seedless, easy to peel, easy to transport and a great source of vitamin C. This petite seedless citrus fruit is an adorable and healthful snack option. One clementine contains approximately 35 calories and delivers 60 percent of the recommended dietary allowance of vitamin C. They are easy to toss in a bag or store in a desk drawer, and the peel is easily removed — making them a great snack idea for kids. Although they are perfect eaten on their own, you can also use them to add zing to your evening meal: Add chopped clementines, green olives, toasted almonds and fresh mint leaves to a bowl of just-cooked couscous, and drizzle with a little olive oil. 

2) Greek Yogurt - This is adopting the Mediterranean diet — which relies on whole grains, fruits, vegetables, nuts, seeds and legumes as its mainstays and a smattering of dairy, poultry, fish, eggs and olive oil for lean protein and healthy fats — for its ability to promote overall health and reduce risk of several major chronic conditions, including obesity, heart disease, cancer and diabetes. But no diet is helpful if you can’t adapt it to your busy lifestyle. A simple and filling breakfast of low- or non-fat Greek yogurt, toasted nuts and a little bit of honey paired with one or two in-season fruits is easy to prepare and eat on the run. And it can be customized to every season. To gain the most benefit, take 15 minutes to sit down and savor the taste of the food as you eat.

3) Chia Seeds - What’s cute and mildly flavored and offers more omega-3s than flaxseeds? The petite chia seed, an ancient grain from Mexico that also delivers high levels of heart-friendly fiber. Chia seeds are also less likely to go rancid than flaxseeds and have a mild taste, making them more appealing to those who think flax is too gritty. To add their nutritional benefits to your regular diet, sprinkle one to two tablespoons on your morning yogurt or oatmeal, or add them to smoothies and salads. 

4) Chickpeas - It is possible to have a satisfyingly crunchy and salty snack without reaching for a bag of chips. Make your own spiced, roasted chickpeas: Rinse, drain and pat dry two cans of chickpeas. Place them on a rimmed baking sheet, and drizzle them with olive oil. Roast in a hot oven until dark and crunchy, 30 to 40 minutes. Sprinkle with salt and paprika to taste, and roast a few minutes more. Chickpeas and olive oil are staples of the Mediterranean diet; the beans are rich in fiber, and olive oil delivers heart-healthy monounsaturated fat. (And even your favorite picky eater will love them.)

5) Quinoa - Add more protein to your diet, meatlessly. Quinoa (keen-WAH), an ancient grain that looks like couscous, supplies eight grams of protein per serving. This seed, used by the Incas for strength and energy, supplies all nine essential amino acids (the building blocks of protein), which your body needs to maintain healthy muscles, organs and glands. One cup of the whole grain, which looks and tastes like couscous, supplies a whopping eight grams of protein — more than what you get in an extra-large egg. Give it a Tex-Mex flair by tossing with chopped tomatoes, black beans, olive oil, lime juice, garlic, cilantro and cumin. Add salt and pepper to taste.

Weekly Shakeology Blog

Shakeology:

The Beachbody Shakeology meal replacement shake is taking over the health and nutrition industry by storm, and for very good reason.

Packed with 70 of the most nutritious whole food ingredients on the planet, each Shakeology shake delivers the essential vitamins, minerals, and nutrients that the body needs to operate at its full potential.

Shakeology Ingredients:

One look at the Shakeology ingredients label tells you everything you need to know. Unlike many other so-called “meal replacement shakes”, Shakeology isn’t loaded with artificial sweeteners or flavorings.

What you will find are nutrient-dense whole food ingredients such as wheat grass, maca root, and a superfruit blend that is high in cancer fighting antioxidants. Shakeology also contains digestive enzymes, prebiotics, and fiber which help to cleanse the body of toxins and improve bowel regularity.

The beauty of Shakeology meal replacement shakes is the fact that each and every ingredient was added for a specific purpose. They all work together in harmony to assist the body in maintaining a healthy weight, fighting illness and disease, and promoting overall wellness.

Is Shakeology a Scam?

With all of the worthless nutrition supplements being peddled today, it’s no wonder why some people have questions about the existence of a possible Shakeology scam. Many supplements on the market today make big promises, but ultimately fail to deliver on those claims.

You’ll be glad to know that Shakeology is not a scam, ripoff, or hoax. It is an extremely healthy meal replacement shake that contains only the highest quality ingredients.

Endorsed by many well-respected doctors here in the United States, Shakeology has quickly earned a reputation as the “healthiest meal of the day”.

Shakeology Review: Customer Results and Testimonials

Due to the overwhelming popularity of Beachbody’s meal replacement supplement, finding a motivational Shakeology review isn’t difficult. There are literally thousands of Shakeology reviews and testimonials from real-life customers who have experienced the benefits of this amazing product first hand.

Here are just a few Shakeology reviews from satisfied Beachbody customers:

“I’ve tried a lot of different meal replacement shakes over the years, and Shakeology is definitely the best-tasting, most nutritious product I’ve come across. My entire family drinks Shakeology, and I highly recommend it to anyone who wants to lose weight or eat a healthier, more balanced diet.”

- Charlene Thomas

“Shakeology gave me the digestive health to be able to go off my colitis medications. Plus, I lost about 7 pounds.”

- Kristen H.

“I was skeptical when everyone was telling me what Shakeology would do for me. I have so many people tell me “This product with do this or that” but I have never found those to ever be true. Until Shakeology. Within 5-7 days I found that my after dinner craving had been greatly reduced and just a cup of strawberries would fill me up. At day 10-14 I found that I started to have more energy. I would also state that it was a better more flat line energy. You must know that I used to drink an energy drink every day. Since Shakeology I no longer drink any energy drinks.

After 30 days of using the nutrition guide, Shakeology and working out at least 3 time with the Shakology works out I lost 7-10 pds.
I love this product because it work, and it tastes great!! I have used many other protein shakes and non are like this product. They don’t mix as well in a shaker cup, and they don’t have the recipes that Shakeology had. The Chocolate is a very rich and smooth chocolate, and the Greenberry is great with juice and any fruit. I only wish there was a vanilla. I love this product.”

- Dathan LaMere

Shakeology Recipes

While Shakeology tastes great all by itself, there are many delicious Shakeology recipes that you can try if you’re in the mood to mix things up a little. Whether you’re looking for a rich chocolate Shakeology recipe or a fruity greenberry smoothie, our Shakeology recipes area has something for everyone.

Reasons to Drink Shakeology?

Most people don’t get the required nutrients, vitamins or minerals they need in order to maintain good health and well-being. As a result, we’ve become a society of overweight people with a myriad of health problems.

Yet, independent studies have shown that many of these health problems and chronic illnesses could easily be reduced if we all got the right amount of vitamins and minerals we need.

This is where Shakeology can deliver a massive benefit. It contains a massive 23 essential vitamins and minerals known to promote good health. Studies have shown that people who drank Shakeology for 90 days reported a huge reduction in bad cholesterol levels by as much as 38%.

Shakeology also contains powerful antioxidants and phytonutrients that are known to decrease inflammation and boost your immune system. This can deliver a boost to your energy levels throughout the day and reduce your risk of developing several chronic illnesses associated with inflammation.

Another compelling reason to drink Shakeology is the fact that it can help to balance and regulate your blood sugar levels. This is known to reduce those hunger cravings you feel during the day. You won’t feel the need to reach for a snack because you simply won’t feel hungry. You’ll also notice an increase in your energy levels. You’ll feel invigorated and energized throughout the day.

Put these health benefits together with the weight loss benefits this meal replacement supplement can deliver. When used in conjunction with a balanced diet and some moderate exercise three times a week, you’ll notice that losing weight is easier than ever before.

How Does Shakeology Work?

You simply replace one meal per day with a Shakeology drink. Whether you choose to replace breakfast, lunch or dinner doesn’t matter, but your body will be receiving the goodness of all those essential nutrients, vitamins and minerals it needs.

You don’t even have to drink Shakeology as it comes out of the packet. You can change the flavor by adding different fruits or even add a little coffee to your breakfast drink to really give you a kick start for your day.

The rest of your meals should be balanced meals to give you the best possible results from drinking Shakeology and you should try to get some moderate exercise in three times a week.

What can you get...for free?

You can get entered into a drawing to win a free INSANITY Fast & Furious DVD, but only if you order Shakeology on Home Direct from me! Go to my website at http://myshakeology.com/eringettingfit 

St. Patrick's Day Recipes: Pot Roast, Fruit Studded Soda Bread, and Colcannon

Low Fat Slow Cooker Pot Roast

Beef is hardly the leanest of meats, but there are lean cuts (5 grams of fat or less per three ounce serving) which, eaten sparingly, can be part of an overall low fat diet. The problem with the leanest cuts of beef is that they're tough and chewy. What better way to enjoy the protein, vitamins and minerals that beef has to offer than to enjoy a slow cooked pot roast, which allows the beef to become amazingly tender.



Prep Time: 15 minutes


Cook Time: 9 hours


Total Time: 9 hours, 15 minutesIngredients:


•1 medium sweet onion, roughly chopped


•3/4 pound carrots, peeled and cut into thick chunks


•8 ounces sliced crimini mushrooms


•1 green bell pepper, deseeded and chopped


•2 pounds boneless beef round sirloin tip, trimmed of outer fat


•1 14.5-ounce can crushed fire-roasted tomatoes (I used Muir Glen)


•2 tsp Worcestershire Sauce


Preparation:


Coat the inside of a 4 quart slow cooker with nonstick cooking spray. Place chopped onions, carrots, mushrooms and green pepper inside.


Heat a large nonstick pan coated with cooking spray on medium high. Brown the roast for three minutes per side. Carefully remove and place in slow cooker on top of vegetables.


Pour canned tomatoes over meat and drizzle Worcestershire sauce on top. Cover and cook on low 7-9 hours.

Serves 6


Per serving: Calories 265, Calories from Fat 47, Total Fat 5.3g, (sat 1.6g), Cholesterol 91mg, Sodium 305mg, Carbohydrate 19.2g, Fiber 4.8g, Protein 35.3g



Low Fat Fruit Studded Soda Bread

For a slightly sweeter version of Irish soda bread on St. Patrick's Day, or for a quick and easy tea time bread any time of the year, here's a a yeast-free, egg-free, fruit-studded soda bread the whole family will enjoy.



Prep Time: 15 minutes


Cook Time: 45 minutes


Total Time: 60 minutesIngredients:


•3 1/2 cups all-purpose flour


•1 tsp salt


•1 1/2 tsp baking soda


•2 tsp sugar


•3/4 cup raisins


•3/4 cup golden raisins (sultanas)


•zest of 1 orange


•1 1/4 cups low-fat buttermilk


Preparation:


Preheat oven to 375 degrees.


Line a rimmed baking sheet with parchment paper or silicone mat.


In a large bowl, sift together flour, salt, baking soda and sugar. Stir in raisins, golden raisins, and orange zest.


Make a well in the center of the bowl and add one cup of the buttermilk. Use a fork to help form the dough. Gradually add remaining buttermilk until dough is slightly tacky.


On a floured surface, knead the dough for about 30 seconds, then transfer to lined baking sheet.


Flatten the dough to about an eight-inch disc. Take a sharp knife and score the dough in a cross shape.


Place in oven and bake for 40-45 minutes until golden, and until the bottom of the bread sounds hollow when tapped.


Serves 10-12.


Per 1/10th serving: Calories 256, Calories from Fat 8, Total Fat 0.8g (sat 0.3g), Cholesterol 2mg, Sodium 466mg, Carbohydrate 55.6g, Fiber 2.2g, Protein 6.5g


Colcannon

Colcannon is a perfect side dish for St. Patrick's Day. It's basically a mashed potato and cabbage dish, although many variations exist. I like to blend in milk-simmered leeks in this version. Other people swear by kale rather than cabbage, which may be more in keeping with tradition. Add a little nutmeg or mace if you have it.



Cook Time: 30 minutes


Total Time: 30 minutesIngredients:


•2 pounds potatoes, peeled and cut into pieces


•1 small cabbage, cored and chopped


•2 small leeks, white parts only, sliced


•1 cup fat-free milk


•4 ounces fat-free cream cheese, softened


•1/2 teaspoon white pepper


Preparation:


Boil potatoes in a large pot of water until tender, about 20-25 minutes. Meanwhile, in a second pot, boil or steam cabbage for 10 minutes or until tender. Drain, cover and set aside.


In a medium saucepan, simmer leeks in milk for 5 minutes. When leeks are soft, remove with a slotted spoon and put to one side, reserving the milk.


When potatoes are tender, drain well. Add half the milk used to simmer the leeks. Mash the potatoes until all the lumps have gone. Add cream cheese and white pepper then mash again until blended. Use remaining milk if needed. Stir in cabbage and leeks.


Serve immediately.


Serves 6-8


Per Serving: Calories 132, Calories from Fat 6, Total Fat 0.7g (sat 0.2g), Cholesterol 2mg, Sodium 113mg, Carbohydrate 25.3g, Fiber 4.2g, Protein 6.2g

Cardio Before Strength Training

If you want to lose weight with exercise, the exercise guidelines set out by the American Council on Sports Medicine recommend up to 11 workouts a week: 5 cardio workouts, 3 strength training workouts and 3 flexibility workouts. Trying to cram 11 workouts into 7 days often feels impossible and it's clear that the only way to do it is to combine your workouts.



That leads to the age-old question: Should you do cardio before strength training or after? If your goal is to lose weight and you want to maximize your workouts, cardio before strength training might be the way to go.


The Benefits of Cardio Before Strength Training
 If you're confused about whether to do cardio or strength training first, you're not alone. Experts differ on this issue, with some recommending cardio beforehand to get your body warmed up for lifting weights. Others suggest the opposite, saying that cardio may fatigue your muscles, thus making your weight training session less effective. So, who's right? There really is no right answer and what you ultimately do will be based on your goals. However, if your goal is to lose weight, cardio before strength may be your best bet because it:


•Maximizes Your Calorie Burn - Doing cardio and strength during the same workout not only helps you burn more calories, but doing cardio first actually maximizes the calorie expenditure of your workout overall, since cardio typically burns more calories than strength training.


•Increases Your Afterburn - Doing cardio first maximizes your post exercise oxygen consumption (EPOC), or the amount of calories your body continues to burn after your workout. One study followed 10 males who completed a weight training workout, a running workout, a weight training/running workout and a running/weight training workout. The findings? The afterburn was greatest after the running/weight training workout. They also found that running was harder for the body after lifting weights first.


And what about building muscle? Will doing cardio first negatively affect your body's ability to gain strength and endurance? One study, which followed participants over a 3-month period, found that doing cardio during the same session as strength training didn't change the development of muscular strength, explosive strength and power.
 Make Your Own Rules


It's nice to have guidance but how you schedule your workouts will depend on:

•Your goals: If your goal is overall weight loss, you might do cardio first to maximize your workout time. If you have a specific goal or sport, you'll want to put that first. For example, if you're a bodybuilder or want to build more muscle mass, you might focus your best energy on lifting and schedule your cardio at a different time.


•Your preferences: If lifting weights first feels good to you, there's no reason you have to change that. The idea is to have a consistent, balanced workout routine in whatever format fits your life.


•Your schedule: In an ideal world, you'd be able to do separate strength and cardio sessions, but most of us don't have that kind of time. Carve out time to exercise and fit what you can into that time.


Fitting It All In

Knowing you have to fit in a minimum of 11 workouts and that you can combine strength and cardio into the same workout session, how do you actually schedule everything? Don't be afraid to experiment. You may not get it right the first time around and it may take time to figure out exactly what works for you. Below is a sample schedule mapping out a week that includes all the basic workouts. You can use this as a basic guide to set up your own workout routine:
 •Monday: 30-Minute Cardio, 30-Minute Total Body Strength, 5-Minute Stretch
•Tuesday: 45-Minute HIIT Cardio Medley Workout, 5-Minute Stretch
•Wednesday: 30-Minute Cardio, 30-Minute Total Body Strength
•Thursday: 35-Minute Elliptical Interval Workout, 5-Minute Stretch
•Friday: 30-60 Minute Circuit Training

New Weekly Recipe: Low-Carb Pancakes - Almond Meal

I actually think these low-carb pancakes taste better than the old white flour kind, and almond meal is healthier as well. Almond meal (same as almond flour) differs a bit from one batch to the other, so you may have to adjust the amount of liquid to get the thickness you want.

Laura's Cooking Tip: Which Oil Should I Use?

Ingredients:

• 1 cup almond meal
• 2 eggs
• 1/4 cup water (for puffier pancakes, you can use sparkling water)
• 2 T oil
• 1/4 teaspoon salt
• 1 T sweetener

Preparation:

Mix ingredients together and cook as you would other pancakes. I like to use a nonstick pan with a little oil. The only real difference is that they won't "bubble" on top the same way as regular pancakes. Flip them when the underside is brown.

Serve with sugar-free maple syrup, Easy Three Berry Syrup, strawberry topping, or other low carb topping.

Yield: Six 4-inch pancakes

Nutritional Information: Each pancake has 1 gram effective carbohydrate, plus 2 grams of fiber, 6 grams of protein, and 155 calories.

Week 2: RevAbs - the "remix"

Okay...I was pretty down on my one workout last week, so I repeated Week 2 of RevAbs this week. After getting all my workouts in this week...I feel so much better! Now I can start Week 3 next week with no regrets. I may not seeing a ton of results on the scale yet...I've lost about 2.5 pound in three weeks, but it's all good. I am seeing a difference in the fit of my clothes and the ease of the workouts. Don't take me wrong...it's still challenging, but I don't have to do as many modifications which is great!

My eating suffered for only two meals this week...one meal at Culvers and one meal at Burger King. I had Turkey Noodle soup at Culvers (not too bad), but then I had french fries too. When I went to Burger King I had a BK Stacker, and it made me feel horrible afterward...no more fast food burgers for me! Soup and Salads only with a limited portion of fries...yes, french fries are my weakness! I absolutely love potatoes...especially french fries. This is the first week I've used my weeklies and activity points, so we'll see the results on the scale tomorrow when I weigh-in.

Another reason that I think my eating may not have been working very well for my tummy this week is that I've only had my Shakeology three times this week. I usually have my Shakeology every morning, which curbs my cravings and keeps me from wanting so much junk food. Hopefully by having my Shakeology every day this next week I can do a little bit better on my eating. Well, until next Sunday...have a happy and healthy week!!! :)

Nutrition Newsletter - Eating Out on a Diet

Eating Out on a Diet - 10 tips

Eating out on a diet doesn't have to be cause for panic. Sure, you hear about oversize restaurant portions and the plethora of fattening menu choices available all the time, but that doesn't mean dining out will doom your dieting efforts! Just use these 10 simple tips for eating out on a diet:

1. Cram for tonight's dinner. Many eateries post their entire menu online so you can print it out for reference. If you often eat at "mom and pop" type restaurants that aren't online, call and ask for the menu to be faxed to you, or pick up a takeout menu on your next visit. Highlight the healthiest options for each menu and store them all in a central location. Then, when you are planning your next night out, take the time to decide on your dishes at home before you've been tempted by the sight of other choices.
2. Order your main dish from the appetizer menu. Not only are appetizers more reasonably-portioned, they will save you some money as well. (This is a great way to save enough calories and cash to split dessert with someone!) Too peckish to be satisfied with just a starter? Order a side salad, too -- the fiber-rich veggies will round out your meal. Soup is super-filling, so it's an awesome appetizer add-on, too (just steer clear of cream-based ones).
3. Beware these high-fat menu buzz words: Cream sauce, butter, oil, au gratin, breaded, Alfredo, battered or batter-dipped, "with gravy," or smothered. Unless you've spared yourself treats for several days and snacked on salad greens all day, these little "extras" aren't worth the extra calories.
4. Modify the menu. In my neck of the woods, anything and everything can be batter-dipped and fried, so I make special requests all the time. Many restaurants will take your dietary needs into account so you'll be a happy customer and return. Don't hesitate to request anything on the menu to be prepared in a more diet-friendly and for sauces or dressings to be served on the side. It's not likely that you will be denied.
5. The meat is on. As tempting as that bucket of fried chicken looked on the commercial before you left home, order poultry steamed, poached, roasted, broiled, boiled, grilled or baked. Ask for skinless chicken whenever possible or remove it yourself. If you do treat yourself to fried chicken, choose white meat as it has fewer calories than dark. Of course, chicken, chicken and more chicken gets old after a while, so if you're asking, "Where's the beef?" allow yourself red meat a few times a week -- just be sure to choose leaner cuts of meat like loin or flank.
6. Keep tabs on that tubini. Endless pasta at your favorite Italian restaurant may be carb-lovers' heaven (Darn near nirvana for yours truly!), but it's a waist-widening trap for those of us who tend to overeat (How are you supposed to know when to say "when" if they keep bringing more?). As tempting as the great "value" for your money that infinitely-refilling pasta bowl seems, it's certainly not a bargain for your calorie budget. Order a portion-controlled main dish instead. "Ixnay" on the endless breadsticks, too!
7. "Wrap it up, I'll take it!" You know you're at a nice restaurant when the server takes your plate away and wraps up your leftover food for you at the end of the meal. (And if you're in a really nice restaurant, you'll get the eating out equivalent of a balloon animal -- the tin foil swan!) To ensure you don't leave sans swan, keep temptation at bay and ask the server to wrap up half of your as soon as it is served.
8. Take control of takeout. You don't have to swear off takeout when you're dieting -- there are many healthy options at ethnic restaurants. Portion control is key, though: Take out half of your takeout before dishing up your dinner, put the food in microwave containers and tuck it away in the fridge before you even start eating. (Instant will power and instant next-day lunch!)
9. Banish buffets. Portion control can become a foreign concept for even the most determined dieter at an all-you-can-eat buffet. (Who can practice moderation when there are new, clean plates just beckoning to be filled?) The sheer variety of foods available at buffets is also daunting -- studies have shown that when we're given more choices, we tend to eat more without realizing it. Simply avoid buffet restaurants and you won't have to face this temptation.
10. Mini meals are a must. It's smart to eat smaller meals during the day when you're planning to dine out. Just don't eat too sparingly, though -- you don't want to be so famished by the evening that you overeat. (It was a dark day when I ate too-mini mini meals and -- clearly ignoring my own tip number 9! -- visited a buffet in a ravenous state with a fellow waist-watcher ... the look of sheer horror on her face as I went for round number four is not something I will soon forget!) If mini meals don't tide you over, have a small, healthful snack in the afternoon to curb your appetite and you'll be much more in control come dinner time.

Shakeology Contest

I'm going to be running a different Shakeology Contest every month for the rest of the month. The contest for March is for customers that purchase Shakeology from me on Home Direct. Every person that orders Shakeology on Home Direct in the month of March will be entered into a drawing to win an INSANITY Fast & Furious workout DVD from me!

So...what's so good about Shakeology? Well, it has 70 vitamins and nutrients, is "as healthy as a salad but tastes like a desert"...blah, blah, blah. I'm here to tell you that I've been on Shakeology since June, and I have had no cravings for sweets. It helps keep me full longer, and tastes great. I have been able to completely cut out caffeine and have tons of energy every single day. If I don't have my Shakeology for breakfast every morning, I can totally tell a difference!

There are a few weeks left in March, so you have plenty of time to take advantage of my special offer...plus, I still have samples available if you wanna try it out. Get back to me with any questions...I'm here to help!

Check out my website for more info: http://myshakeology.com/eringettingfit

Weekly Exercise Blog: P90X and INSANITY

In my usual searchings for information for my weekly blog featuring exercise, I stumbled across some info about P90X and INSANITY. I thought I would give you a different perspective this week on Team Beachbody's two most popular workouts!

Video exercise has always been around, but it's often geared towards women - Step aerobics, kickboxing, choreographed routines and moving to the beat of the music are all things chicks seem to like. There are more choices for men these days, such as P90X which, if you don't know, is a 90-day extreme workout program (and nutritional program) you can do at home with a series of DVDs led by a muscular and chatty Tony Horton.

This program isn't just for men, of course and, in fact, it's perfect for women because it focuses on things we often neglect - Pullups, pushups and using heavy, challenging weights. However, my husband certainly liked it more than some of the other videos I've tried to get him to do. He responded to the stark set, unchoreographed routine, straightforward moves and challenging routines, which inspired my recent review of P90X or, as my husband calls it, "Pushups and pullups...with some other exercises thrown in."

There are other extreme home exercise options available too, such as the Insanity 60-Day Total Body Workout Program (by the makers of P90X), which I tried and (barely) lived through to complete a detailed review. Have you tried these programs or do you have other recommendations for home workouts men might enjoy? Leave a comment!

Week 2: RevAbs

Well, this is week two of RevAbs, and I'll be honest...it did not go well for me! I have had a very stressful week with my full-time job. I work for the State of Wisconsin, and there has been a lot of talk of cuts of state jobs, insurance benefits and pensions going up, and the loss of our union and bargaining rights. When I am stressed at work, I like to eat and sleep. Not conducive to staying on Weight Watchers and getting six workouts in this week. So...instead of talking about my RevAbs workouts from the week, I'm going to talk about how stress affects my own fitness.

I have a slight anxiety issue that affects me a lot when I'm stressed out. I try to alleviate this anxiety by working out, but this week was just really hard for me. I was really exhausted every morning, so my typical 4:30am workouts didn't happen. I spent a lot of time this weekend relaxing, and trying to get my mind back around my eating and fitness plan. Tomorrow will be a new day, and I will get back into my routine. 

I continuously go off plan about every six weeks, but I think of the next Monday morning as my "fresh start." I put all of my negativity behind me, and hit the workouts hard. It's always an amazing feeling, and I can last on that feeling for a few weeks. That in mind...tomorrow is a new day, and I'm looking forward to an amazing week three with RevAbs and Brett Hoebel!!! :)

Keep pushing play! 

Nutrition Newsletter - Low-Carb Chicken Recipes

Low-Carb Chicken Recipes for the Stovetop

When I know I don't have a lot of time to cook, or I'm just tired at the end of the day, I reach for the skillet and a package of boneless, skinless chicken. I can cut it up and cook it in a flash, and dress it up with almost any flavors and other ingredients I have in the pantry or fridge. It can be Mexican one night, and Thai the next with not much thought or work. Let your imagination go wild! Here are a few ideas to get you started.

Creamy Apple Bacon Chicken:
Why do apple and bacon seem to go so well together? I think the sweet/salty combination makes it work, and helps it work nicely with chicken. If you don't have to be super-strict with carbs, you can add more apple.

Ingredients:

• 1 lb. boneless skinless chicken breast, either whole or cut into pieces (see below)
• 1 small apple, cut into ¼ inch slices
• ¼ cup apple juice (see below for alternatives)
• ¼ cup dry white wine (or chicken broth)
• 1/3 cup heavy cream
• 2 Tablespoons oil plus one more of oil, butter, or bacon grease
• 1 teaspoon dried thyme -- or use tarragon or a mix of "French-type" herbs, or fresh if you have it -- 2-3 teaspoons
• 2 strips bacon, cooked crisp and crumbled
• salt and pepper

Preparation:

One-quarter cup apple juice has 7 grams of sugar, spread over 3 servings. This is less apple juice than any container you can buy, so I will sometimes just add water or chicken broth and zero-carb sweetener to the sauce, or even apple-flavored herb tea.

The chicken breasts can be either left whole, cut in half, or cut into bite-sized pieces. I like the bite-sized pieces for taste, but use the larger pieces when looks are more important. Sprinkle salt and pepper on both sides.

1) Heat 1 to 2 Tablespoons fat in pan. I don't like to use more than half bacon grease, as it burns. Lightly brown apple slices in pan. You don't want them to be too soft, just to the point where you can start to easily put a fork in them. Remove apples.

2) Add another Tablespoon of oil, and brown chicken on both sides. The chicken probably won't be cooked through at this point, which is OK. Push chicken to one side or to the edges. Add the wine, which should deglaze the pan. Add the rest of the liquids and herbs and simmer until reduced and chicken is cooked through.

3) Serve with bacon bits sprinkled over the top.

Makes three servings (or four less-hearty servings).

Nutritional Information with apple juice: Each of 3 servings has 7.5 grams effective carbohydrate plus 1 gram fiber, 37 grams protein, and 403 calories (actually a little less, because most of the wine's alcohol will cook out).

Nutritional Information without apple juice: Each serving has 5 grams effective carbohydrate plus 1 gram fiber, 37 grams protein, and 393 calories (actually a little less, because most of the wine's alcohol will cook out).

Creamy Southwest Chicken:

This skillet chicken dish is one you can have on the table in 20 minutes, start to finish, using canned green chiles and shredded cheese. The chiles are mild, so this isn't a spicy dish, but is a tasty one. Serve with refried beans and/or a salad and sliced avocado.

Prep Time: 20 minutes

Total Time: 20 minutes

Ingredients:

• 1 lb boneless skinless chicken breasts
• 1/4 C minced onion
• 2 cloves minced garlic
• 6-8 oz canned chopped green chiles (depending on can size)
• Optional: small amt of chicken stock or Better than Boullion
• 1/4 C cream
• 1/3 C shredded cheddar or jack cheese
• Olive oil
• Salt, pepper

Preparation:

1) Heat large skillet with oil.

2) Cut chicken into bite sized pieces and season with salt and pepper. Saute' till brown on both sides, adding onions about half way through.

3) Add garlic and cook for another minute.

4) If needed, deglaze the pan with a little water or chicken stock. Add 1 teaspoon Better Than Bouillon if desired.

5) Add green chiles and cream, and simmer until chicken is done and sauce is thickened.

6) Top with cheese, and serve when cheese melts.

Optional garnish: avocado slices; cilantro

Makes 3-4 servings

Nutritional Analysis for each of 3 servings: 4.5 grams of effective carbohydrate plus 1.5 grams fiber, 38 grams protein, 18 grams of fat, 347 calories.

Chicken Fajitas:

Before you ask, yes, there is soy sauce in this recipe (I consider it the "secret ingredient") I got the idea years ago when I asked the cook in a Mexican restaurant about his great fajitas, so I feel I'm on safe ground. Skirt steak is traditional, but you can really use whatever beef you like, or boneless skinless chicken breast. I usually use green onions for grilling (you can get more for the same carbs, and more fiber) but regular onions if I'm making them in a skillet.

Ingredients:

• 1.5-2 lbs skirt steak or other beef or chicken easily cut into strips
• 1 medium onion, sliced, or 15 medium scallions (green onions) - same amount of carb!
• 2 large Bell peppers, sliced - two different colors is nice
• 1/4 cup soy sauce
• 1/4 cup lime juice
• 1 teaspoon chili powder
• 2 Tablespoons oil

Preparation:

1. Combine soy sauce, lime juice, chili powder, and oil. If grilling, save a couple of Tablespoons aside to toss with the vegetables.

2. Slice the meat into about 1/2 inch slices. If using skirt steak, flank steak, or other meat with an obvious grain (lines through the meat), be sure to cut perpendicular to the grain, or you will be chewing a very long time. (Think about it - you want to create a lot of short fibers, not a few long ones.) How to Cut Meat Against the Grain

3. If cooking in a skillet, marinate everything together in a bowl or plastic bag (a zip-type works well). If grilling, marinate the meat and veggies separately. Even a few minutes helps, up to 2 hours is great.

4. If grilling, remove from marinade and grill.

5. For cooking in a skillet (preferably regular, not nonstick), cook the meat first (it will probably take two batches, depending upon your pan). Add a little oil to the skillet and get it very hot (the oil will shimmer). If you don't get it hot enough (or crowd too much meat in), the meat will steam instead of browning. When the meat is browned, remove and add veggies. When they begin to soften, return meat to skillet to heat through.

6. Serve with salsa, sour cream, cilantro (if desired) and guacamole. If low-carb tortillas are available, that is a nice addition, but a fork works fine.

Serves 5

Nutritional Information:Meat and vegetables, with 1.5 pound skirt steak and green onions, have 4.5 grams of effective carbohydrate and 2 grams of fiber, 28 grams of protein, and 307 calories per serving. The marinade could add as much as 1 gram of carb (the whole recipe has 5 grams), but obviously not all of it makes it to the table.