May Is Beef Month: Grill Your Way Toward Better Health

Grilling season is here, and there is no better way to tame the flame than with America’s favorite protein: beef! Not only is lean beef low in fat, high in protein and packed with essential nutrients, there are many lean cuts available – from new choices like the Ranch steak to traditional favorites such as T-Bone steak and 95 percent lean ground beef.

With the new online Interactive Meat Case available at www.iabeef.org, you can learn more about the variety of nutritious and satisfying beef cuts now available – including cut descriptions, recipes and cooking tips – to make the most of your next grilling occasion.

“Grilling is a low-fat and healthy way to cook that brings together family and friends to enjoy delicious food,” says Nancy Degner, Executive Director of the Iowa Beef Industry Council. “From flavorful beef kabobs and T-Bone steak to farm-fresh fruits and vegetables—everything tastes better on the grill.”  

As Americans start to fire up their grills this summer, here are just a few simple steps to delicious and healthy grilling with lean beef cuts:

• Look for lean - Lean cuts like Chuck Shoulder Steak, Filet Mignon, Strip steak, Top Sirloin, Top Round and 95 percent lean ground beef – are perfect for the grill. These cuts meet government guidelines for lean, meaning they have less than 10 grams of total fat, 4.5 grams or less of saturated fat and less than 95 milligrams of cholesterol per 3½ -ounce serving.

 

• Farm fresh - Lean beef pairs well with seasonal fruits and vegetables that are bountiful during the spring and summer. Step outside of the traditional grilling fare of burgers and corn-on-the-cob by serving a cool salad made with crisp romaine, grilled sweet bell peppers and zucchini and top with slices of grilled Flank steak.

 

• Mouthwatering marinades - Opt for marinades with little or no sugar to help protect meat from charring. Instead, try a simple and tenderizing marinade by using an acidic ingredient like lemon or lime juice, balsamic vinegar or wine or a natural tenderizing enzyme found in fresh ginger, pineapple, papaya and figs.

 

• Avoid the burn - For even browning and cooking, turn occasionally using a spatula for burgers and tongs to turn steaks and kabobs. Do not press, flatten or pierce the meat as flavorful juices will be lost, which can also lead to fire flare-ups. And, cut off any burnt or charred pieces before eating should minimal overcooking occur.

To learn more about the lean cuts of beef, the Interactive Meat Case and how to become a true grill master, visit www.iabeef.org. You can also find recipes, nutrition information and learn more information about how to include naturally nutrient-rich lean beef during your next grilling occasion.

This article can be found at: http://www.iabeef.org/maybeefmonth.aspx

May Is Beef Month: Hey You!

Yeah, he's talking to you!

Are you guilty of thinking that you should limit your beef intake because you've heard it's not as healthy as other sources of protein?

Well I'm about to do some myth busting about my favorite source of lean, healthy protein. So, fire up your grills and heat up your ovens because your going to want to eat some beef after this!

Myth #1: Beef consumption should be limited because it’s bad for your heart and raises cholesterol.FACT:

Beef can be good for heart health. In fact, research shows that including lean beef, even daily, as part of a heart-healthy diet and lifestyle, improved cholesterol levels.

In addition, a recently published meta-analysis of eight randomized controlled trials compared cholesterol-lowering effects of beef versus poultry and fish and found no significant difference between the protein sources on total, LDL or HDL cholesterol levels.

This research provides convincing support that nutrient-rich lean beef can be a regular part of a healthy diet.
 
Myth #2: Americans already get too much protein.FACT:

Despite other changes in the way we eat, Americans have not increased their percentage of calories from protein in 30 years. Research shows that, on average, Americans consume 5.1 oz of protein foods daily, which is within the 2010 Dietary Guidelines for Americans recommendation of 5.5 oz for the Protein Group.
Many Americans could benefit from adding high-quality lean protein to their diets because of its beneficial role in weight management, healthy aging and disease prevention.

Myth #3: Americans eat too much red meat, especially beef.
FACT:
Americans are eating beef at levels that fit a variety of healthy eating patterns, which can meet the goals of the 2010 Dietary Guidelines for Americans. Americans consume1.7 oz of beef daily, on average, well within the recommended amount of 5.5 oz from the Protein Group.

Calorie-for-calorie, lean beef is one of the most naturally nutrient-rich foods, providing 10 essential nutrients including protein, zinc and B vitamins and less than 10 grams of fat per 3-oz serving.

Myth #4: Beef is the primary source of fat and cholesterol in the diet.
FACT:
Beef contributes less than 10 percent of saturated fat and total fat in the diet, and contributes less cholesterol to Americans’ diets (11%) compared to chicken (12%) and eggs (25%). Also, beef is considered one of the top sources of monounsaturated fat. Monounsaturated fat is the type of heart-healthy fat found in olive oil.

Myth #5: Lean cuts of beef are not easy to find in the grocery store.

FACT:
Today’s beef is leaner than ever, and 67 percent of all beef muscle cuts sold at grocery stores are lean. In fact, many of Americans’ favorite cuts such as Top Sirloin, Tenderloin (Filet Mignon), Top Loin (Strip) steak and 93 percent lean or leaner Ground Beef are lean.

May Is Beef Month: Sweet Onion & Pepper Beef Sandwiches with Au Jus

Ingredients:

1. 3 to 3-1/2 pounds beef for stew, cut into 1 to 1-1/2 inch pieces
2. 2 medium sweet onions, cut into 1/2-inch wedges
3. 2 red bell pepper, cut lengthwise into 1-inch wide strips
4. 1 cup reduced-sodium beef broth
5. 1/3 cup reduced-sodium soy sauce
6. 1/2 cup no salt added tomato paste
7. 6 cloves garlic, minced
8. 8 to 10 French bread rolls, split, warmed

Toppings:

1. Reduced-fat shredded Cheddar cheese, pepperoncini, pepper rings, assorted olives

Instructions:

1. Place onions in 5-1/2 quart slow cooker; top with beef, then pepper slices. Combine beef broth, tomato paste, soy sauce and garlic; add to slow cooker. Cover and cook on HIGH 6 to 7 hours or LOW 8 to 9 hours or until beef is fork-tender. (No stirring is necessary during cooking.) Skim fat from cooking liquid, if necessary.
2. Serve beef and vegetables in rolls with toppings, as desired. Serve au jus for dipping, if desired.

Recipe courtesy of beefitswhatsfordinner.com 

May Is Beef Month: Mini Steak Tacos

Ingredients

1. 1-1/2 pounds beef shoulder top blade (flat iron) steaks
2. 12 La Tortilla Factory Hand Made Style Corn Tortillas (6-inch diameter)
3. Spicy Pico de Gallo (recipe follows)
4. 1 package (8 ounces) shredded Mexican cheese blend

Marinade:

1. 1/2 cup prepared Italian dressing
2. 1/4 cup lime juice
3. 1 tablespoon honey
4. 1-1/2 teaspoons ground cumin
5. 1 teaspoon chili powder

Instructions

1. Cut beef steaks lengthwise in half, then crosswise into 1/4 inch strips; set aside. Combine marinade ingredients in medium bowl. Place beef and marinade in food-safe plastic bag. Close bag securely and marinate in refrigerator 30 minutes. Remove beef from marinade; discard marinade. Heat pan over medium heat until hot. Add 1/2 of beef; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. (Do not overcook.) Repeat with remaining beef.
2. Evenly divide beef strips over tortillas. Top with 1 tablespoon Spicy Pico de Gallo and 1 tablespoon cheese.

Spicy Pico de Gallo: Combine 1-1/2 cups chopped tomato, 1/2 cup finely chopped onion, 1/4 cup chopped fresh cilantro and 1 tablespoon minced jalapeño pepper in large bowl. Stir in 1/4 cup hot picante sauce or salsa and 1 tablespoon fresh lime juice. Cover; refrigerate 1 hour to let flavors blend.

Photo courtesy istockphoto.com

Recipe courtesy of beefitswhatsfordinner.com

May is Beef Month!

As you might know here at Sassy Cows and Fancy things we get really excited about beef!

 

And guess what? May is National Beef Month!

So, in honor of National Beef Month, you will be seeing lots of my four legged friends around here as well as learning more about the beef industry.

My goal in doing this is two-fold. I would like to inspire you to celebrate beef month by enjoying high quality, mouth watering, grain-fed beef, and I would like this to be a learning opportunity for you, my readers!

This month of beef will be sponsored by one of my favorite beef producers: Randy at Euken Farms Inc.

He has no idea he is sponsoring this, but THANKS DAD! :)

I might even throw in a giveaway or two of, you guessed it, BEEF, which will be raised and fed by the best beef producer in the business.

So get excited because it's going to BEEF a great month around here! :)

I will not apologize for bad jokes.

Now fire up your grills and go eat some beef, folks!

Carb-Free Dinner: Stuffed Peppers

Remember how I am eating no carbs after 3 pm?

Well, I made something carb-free and delicious the other night for dinner. It looked a little something like this...

Stuffed Peppers

Ingredients:
1 lb ground beef
1 can rotel tomatoes
1 packet taco seasoning
3 bell peppers
1 cup of your favorite cheese (I used the mexican shredded cheese mixture)

Directions:
Brown ground beef in a skillet and drain any fat out of the pan. Add taco seasoning according to the packet directions. Add the can of rotel into the taco mixture and simmer for 5-10 minutes.

Cut bell peppers in half and de-seed them. Use aluminum foil to cover your pan and spray with Pam cooking spray so they don't stick and make a mess. Salt and pepper your bell peppers to taste. Put them in the oven on broil for 4-5 minutes. Take them out of the oven flip them over and broil for another 4-5 minutes. Add the ground beef mixture to each bell pepper half and top with cheese. Put them under the broiler for another 3-5 minutes or until the cheese is melted and bubbly.

This one is a keeper! Enjoy!

Fail to Plan = Plan to Fail?

I've never been much of a planner.

I like to fly by the seat of my pants every second of the day that I am allowed.

Because life is more fun that way, for obvious reasons.

Unfortunately, working Michelle has to be somewhat of a planner otherwise she would be an epic mess with unhappy customers.

Working world = buzz kill.

And, what I am finding out on this weight loss journey is that in order to be as successful as I'm striving to be (i.e. 2-3 pounds per week weight loss) I have to become the type that thinks ahead and plans food for each day and/or a weekend (if I'm traveling.)

I also have to become the type that schedules a workout or two into every day, planning food around each of those workouts. Remember the rule??

So, I have to grit my teeth and become a planner.

Which sounds like quite the party.

Can you feel the sarcasm oozing out of that last statement?

With that being said, becoming a thinner and healthier version of myself will be like the party that never ends.

And there was absolutely positively no sarcasm oozing from that statement.

Because when I become a thinner and healthier version of myself, because I will, that party is NEVER ever ever ever going to stop.

On Sunday, I cooked.

I made salmon.

I made chicken.

I made pork.

I made whole grain brown rice.

I washed, cut up and put into individual baggies strawberries, blueberries, kiwi, pomegranate seeds, blackberries, bell peppers, cucumbers, carrots and celery.

And this was the result.

This is what the beginning of success looks like.

It is written out.

It is scheduled.

It is planned.

And it all leads up to the party that never ends.

My Fitness Pal

I have a love/hate relationship with this thing.

It's called MyFitnessPal and this app is found on my phone as well as my Internet Explorer Favorites list.

When I use this FREE tool 100% of the time to track my food and exercise, I do well.

When I don't use this FREE tool to track my food and exercise, or I half use it, I do not do well.

So knowing these two facts, you'd think I would be obsessed with using this blue jumping man, right?

I wish it was that easy.

Sometimes it's just such a PAIN to put everything in there.

Or, I eat something I shouldn't have eaten and I don't want to put it in there, because then I'd actually have to hold myself accountable to eating it.

And then I'd really have to feel guilty about it.

When in all reality, it takes minutes, maybe even seconds to plug in my food and exercise.

And, when I use it to look up calories of something I shouldn't eat BEFORE I eat it, I usually don't end up eating it. 

This week, I am making it my goal to re-commit to this this lovely and at times miserable little tool.

And I'm going to smile and be happy about it.

Because it works.

And it's good for me.

What do you use to track your food and exercise daily? 

The Golden Rule

My friend, Kim, taught me a "Golden Rule" a few years ago.

And I'm going to share it with you.

Because I think you're pretty neat for reading my thoughts and all.

And it's one that will truely revolutionize your weight loss journey.

Because it did mine, when I followed it.

There is no formula.

No counting calories (even though you should do that if you're trying to lose weight.)

No pills.

No shakes.

No crazy exercises to do (even though you should maintain an active lifestyle if you are trying to lose weight.)

It's one simple step.

And it works.

You just have to have a little will power.

Are you ready?

STOP EATING CARBS AFTER 3 P.M.

Yes, all carbs. All things starchy and sugary, including fruit, are out the door after 3 P.M.

That's it!

Easy enough, right?

If you're like me, and you work out first thing in the morning - do this along with eating a balanced healthy diet and following a workout routine and I promise you will see results.

Now it gets a little more tricky if you are the type that works out at night. Because you need carbs to be able to work out at your full intensity.

So get your butt out of bed and work out in the morning.

I'm kidding.

There is a simple solution.

Allow yourself one carb after 3 P.M. An apple, banana, or some sort of fruit is the best choice here. Immediately before your workout eat half of that one carb. Then, immediately after your workout eat the remaining half.

That is it!

So, because its a new day.

And I've been on somewhat of a roller coaster ride when it comes to this whole weight loss journey as of late, especially when it comes to the "Golden Rule."

I am re-committing myself to Kim's "Golden Rule" as of today.

Because it works.

And its mind over matter.

And I can do this.

Care to join me?

Happy Valentine's Day!

To all my single ladies who are spending this holiday with their Gal-pal's

And to all the other love birds out there spending this holiday with their hunny's

Make some extra time to spend with a hunk tonight, would ya?

Eat beef!

Do it!

You know you want to!!!

Happy Valentine's Day!

xoxo

In My Kitchen: Chia Seeds

Recently I sat in on a presentation by a Hy-Vee dietician about healthy foods and was informed about the health benefits of including chia seeds into your healthy diet.

 



 

Remember these???

 

Ch-ch-ch-chia pets! And guess what? It's the same seeds!!! :)

 

These things hold lots of health benefits but I will keep it breif and only tell you about a few:

 

1. Reduce food cravings and keep you fuller for longer. They can absorb ten times their weight in water keeping you full for a long time.

 

2. Packed full of Omega-3's which is a vital fat that protects against inflamation such as arthritis (unfortunately my knee is full of this) and can help prevent heart disease. These little guys have more Omega 3's than salmon!

 

3. Help control your blood sugar. Studies have shown that chia seeds slow down how fast our bodies convert carbohydrates into simple sugars.

 

4. Reduce blood pressure in those who suffer from high blood pressure.

 

I've been eating them for a good 2 weeks now for breakfast every morning, and it's going well!

 

I eat them in my breakfast sandwhiches (1 egg and 2 whites scrambled and microwaved and I put the chia seeds in the mixture before microwaving, then I toast a sanwhich thin and put one slice of fat free american cheese on top. It's good, promise!)

 

 

Sometimes I don't feel like eggs for breakfast, or I just have a strong craving for peanut butter (lately I'm all about Smuckers Natural Peanut Butter **Read your ingredient labels!! It's so importatnt to know what you're putting in your body!**) I toast a slice of bread, smother it with peanut butter then I put a little honey on the top and cover it with chia seeds.

 



 

They essentially have no taste, so I don't mind eating them at all. These things definitely keep me fuller, longer, and I've lost exactly 2 pounds per week the last two weeks, so that is awesome! I will say how sore I've been probably had more to do with the 2 pounds per week weight loss than the chia seeds, but hey, whatever I'm doing is working so I'll keep on keepin' on!

 

Also, I don't know if its that I've been such a rockstar at doing my physical therapy or if they really do help with arthritis, but I have noticed that my knee swelling has gone down and I have little to no pain in my knee as of late (surgery also helped in this area, obviously.)

 

So, all in all, I feel like chia seeds have been a great addition to my diet!

 

Someday when I feel like getting my kitchen dirty (I cleaned last week, and let's just say I like keeping it clean as loooooong a physically possible) I might try to cook or bake with them. I could imagine you could add these into cookies (but who am I kidding, I'm not about to make healthy cookies...if I'm going to make cookies, I'm going to make cookies!) or if you are into making bread, it might be a great addition to bread too!

 

The only concern I have about baking with them is that when they are combined with liquid they swell up and form a gel around them. So, you'd have to play around with the mostuire content of whatever you're making to make sure that they didn't make it too dry.

 

If you're interested in trying these out, you can find these in the health section of your local Hy-Vee. I think this bag was around give or take $10 and there is around 60 servings in there.

 

What have you added to your diet recently that you've enjoyed?



Baked Apples

A couple weeks ago my friend DeEtta blogged about baked apples on her blog.

I remembered seeing on Pinterest one day when I was bored in an insurance training that you can core apples and bake them and they taste like apple pie. 

Well...they weren't lying! I made mine a little different than DeEtta (her's are likely more healthy than mine, but I'd say mine still aren't bad.) I mixed about 1 tablespoon of butter, a tablespoon or so of cinnamon, and about 1/4 - 1/3 cup brown sugar. I didn't measure, I just dumped, so if those aren't exactly right, don't get mad at me :) This mixture is enough for 4 apples.

All you do is wash you apples, dig the core out of them and put the mixture in the hole. Then, stick them in the oven and bake for 45 - 60 minutes depending on what type of apples you buy.

I made some last week and had them for my morning snack with plain greek yogurt. I ate them cold and they were great! 

Tonight I made them again and instead of saving all of them for this week's morning snacks, I had one for supper because I'd been craving something sweet all day. 

 

It was a way better choice than the piece of cake I stared at in the grocery store for a good 10 minutes, decided to pick up and put in my cart, walked around the store with it for approximately 15 minutes then my guilty conscious appeared and I talked myself out of it. 

I hate the grocery store. 

Instead I bought this. 

 

Small victory!!! 

Then I walked by those damn Ju Ju Hearts they always have out during Valentines Day that are so stupidly delicious. 

I started sprinting to the checkout counter screaming FIRE, FIRRREEEEEE!!! 

I just had to get outta there.

Then an hour or so later I devoured this!

 

Take that cake!

Take that Ju Ju Hearts!

It was as good as it looks.

So go'head. Get your apples in the oven already! 

And watch out for those stupid Ju Ju hearts. 

THEY'RE EVERYWHERE.

In My Kitchen: Plain Greek Yogurt

This stuff.

Yum.

A good friend of mine, Kim, introduced me to how good this stuff is. I used to think it was a disgusting version of sour cream and it was not for me. But, little did I know how delicious this nutritious stuff could be!

I mean, I like plain greek yogurt so much you can currently find 96 oz of it in my fridge right now. No lie.

{There may or may not have been a sale yesterday at Hy-Vee.} :)

Point being, I can eat this stuff morning, noon and night!

If you're like me, you probably like the type of greek yogurt that's full of sugar. You know, the kind with the fruit on the bottom. It was a sad day when I found out it wasn't that healthy for me. :(

But - no fear! There is a GREAT substitute!

You've probably seen this stuff in the dairy section before. Noosa is full fat greek yogurt with fruit in it.

It's de-licious!!

So here's the trick. Combine 2 tablespoons of noosa with 1/2 cup - 3/4 cup of plain greek yogurt. It's about 4 times less sugar than the greek yogurt with fruit on the bottom and just as good!

Then, for an even better snack, put your fruit of choice in the mixture as well.

I'm on a pomegranate seed kick lately, so that's what I've been adding in my yogurt.

This is so good, and so good for you! Full of healthy protein, a little fat (good fat!) and carbs. This is the perfect morning snack for me!

I think everyone knows I can't stand raw veggies. I'm getting much better, but they are just gross. Veggies should be cooked. And coated in butter.

{Can I get an Amen?!}

Just kidding.

But really.

Anyways, I was finding that I wasn't eating veggies as a snack in the afternoons as often as I should because I'm on the go a lot and you can't eat cooked veggies on the go.

I must have had one of those moments where you get a really good idea and it dawned on me that maybe if I eat it with dip I won't want to gag. Well, it worked! I mixed a packet of ranch dip seasoning into 16 oz of plain greek yogurt and.....YUM!

You all can ask my mother if she thought the day would ever come when I could eat a raw carrot without gagging, puking, and/or spitting it out and she would tell you never. Like, n-e-v-e-r.

There are horror stories from my childhood.

Let's not even talk about it.

And look at me now. I'm eating them DAILY! 

You guys this stuff is so good! And you can't even tell the difference. Really!

I also eat celery, bell peppers, broccoli, cauliflower, you name it, I'm eating it. This dip has been SO helpful in getting all my veggies in for the day!

Ok, the last thing I've tried with greek yogurt is a dill dipping sauce for salmon. 

I'm going to be honest, it was good, not great. I think I would have preferred the salmon plain. No, I'm sure I would have. I ended up scraping off all the dip by the end of it. Ha! I'm afraid I'm just not a dill fan. But, it was fun to switch it up and try something new!

So, there you have it. 3 new ways of eating plain greek yogurt. It really is so good for you and can be a great addition to your healthy diet!

What have you been cooking lately with plain greek yogurt?