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A retelling of my life in DC and all the stupid ass sh!t I get myself into...

Let the Good Cheese Roll pt. 6

We have just passed week 6 and are approaching the half way mark. Some of us are doing very well indeed!! Now after 1.5+ months down, it’s easy to start getting bored and frustrated with this whole thing and quit. Well, that’s one option. But a better option is to remember that Fitness and eating healthy aren’t just a contest to win... This is a way of life. These 14 weeks that we will have spent working together to try to lose a couple pounds of fat are intended to give you a running start towards your long term fitness goals. I’m not implying that you have to spend 3 hours a day, 6 days a week in the gym and only eat rabbit food every day indefinitely!! I just suggest that you incorporate a few more low fat recipes into your week. Always try to do a little something more to keep your body challenged. Use some of the Did you know statements that I’ve sent out in your emails to help your work out routine and your eating habits. I truly hope these tips have helped you, b/c I know for a fact if you take them to heart they will!
Don’t get frustrated, don’t give up!

Did you know...
*Whether your goal is to tone, get strong, gain muscle, heal from an injury, or participate in a sport activity, that you need to feed your muscles! It's even important to feed your muscles when we are on a weight loss plan to get lean.
*That you can eat more food by eating high volume low calorie foods? Salads and vegetables top the list. Get creative and eat these as often and as much as possible. Eating foods which take more time to chew while giving us a larger portion, fill us up without filling us out.

Healthy Recipe of the Week
Americana Pot Roast (courtesy of Cooking Light)

Cooking spray
1 (4-pound) boned rump roast
6 cups (1/4-inch-thick) sliced onion (about 3 medium)
2 tablespoons Hungarian sweet paprika
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
3 garlic cloves, crushed
1/2 cup water
1/2 cup dry red wine or 2 tablespoons red wine vinegar
1 (14 1/4-ounce) can low-salt beef broth
6 small red potatoes (about 1 pound)
1/2 teaspoon salt
1/4 teaspoon black pepper
6 carrots, cut into 1 1/2-inch-thick pieces (about 1 pound)

Preheat oven to 300°. Place a Dutch oven coated with cooking spray over medium-high heat until hot. Add roast, browning on all sides. Remove from pan; reduce heat to medium. Add onion; sauté 10 minutes. Add paprika, basil, oregano, thyme, and garlic; sauté 1 minute. Add water, wine, and broth; bring to a boil. Peel a 1/2-inch strip around each potato. Stir in salt, pepper, carrots, and potatoes. Return roast to pan. Cover and bake at 300° for 2 hours. Turn roast; cover and bake an additional hour or until tender. Serve with vegetables and broth.

10 servings (serving size: 3 ounces beef, 2/3 cup vegetables, and 1/4 cup broth)
The leftover broth and beef from this pot roast also provide the foundation for Cooking Light’s Cozy Shephard's Pie!!

Nutritional Information
CALORIES 237(22% from fat); FAT 5.7g (sat 1.9g,mono 2.1g,poly 0.4g); PROTEIN 30.1g; CHOLESTEROL 76mg; CALCIUM 38mg; SODIUM 354mg; FIBER 3g; IRON 3.8mg; CARBOHYDRATE 15.

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posted by Cptn S.A. Ho @ 10:27 AM,


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