Nutrition In Sports

Nutrition In Sports

My blog this week comes in the form of an interview I did regarding nutrition in youth sports and for professional athletes. Take a look and enjoy.

http://www.youtube.com/watch?v=_G8zkT5HpQQ&feature=youtu.be

Let me know if you have any comments or questions.

From South Bend,

Kevin

Low Carb vs Low Fat Diets

Low Carb vs Low Fat Diets

I read a great article on the Wall Street Journal that inspired this post.

Over the last 20 years marketers and food manufactures have coaxed consumers into believing that the cause of rising obesity rates is due to our surplus fat intake. Consumers make choices they believe are healthy based on “healthy labels” when in fact they are not.We’re bombarded with supposedly guilt-free options: baked potato chips, fat-free ice cream, low-fat candies, which people think are healthy options because they are marketed as “low-fat” or “natural”. Yes, a high amount of saturated fat and trans fat is not good, but healthy fats such as the monounsaturated fats, polyunsaturated fats, and omega-3s have the opposite effect and are essential to a healthy/well-balanced diet.

Myth: All fats are equal—and equally bad for you.

Fact: Saturated fats and trans fats are bad for you because they raise your cholesterol and increase your risk for heart disease. But monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease.

Myth: Fat-free means healthy.

Fact: A “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in sugar, refined carbohydrates, and calories.

Myth: Eating a low-fat diet is the key to weight loss.

Fact: The obesity rates for Americans have doubled in the last 20 years, coinciding with the low-fat revolution. Cutting calories is the key to weight loss, and since fats are filling, they can help curb overeating.

In recent years people have started to figure out that fat may not be main contributor to rising obesity rates, but a surplus of processed carbohydrates may actually be at the forefront of our problems. Cue, the “low-carb” diets where consumers restrict carb intake to under 100g/day. A recent article published by the Wall Street Journal claims that “A diet based on healthy carbohydrates—rather than a low-fat or low-carbohydrate diet—offers the best chance of keeping weight off without bringing unwanted side effects”… and I couldn’t agree more.

The Study

Goal:  The study was designed to look at the impact of the three diets on measures of energy expenditure, in addition to assessing hormones, fat levels in the blood and other health markers.

  • Participants followed a low glycemic food plan that focused on  fish, fruit, vegetables, nuts and whole grains. The Study explains while people who follow a low-carb diet also lose weight effectively, they have trouble keeping it off and encounter unwanted side effects.
  • Participants were placed on one of three diets for a month: a low-fat diet limiting fats to 20% of total calories; a low-carbohydrate diet modeled on the Atkins diet, limiting carbohydrate intake to 10% of total calories; and a low-glycemic-index diet, which contained 40% of total calories from carbohydrates, 40% from fats and 20% from protein. Participants were then switched to the other two diets during two additional four-week periods.

Results

  • “The low-fat diet had the worst effect” on energy expenditure, Dr. Ludwig said. Participants on that diet also had increases in triglycerides, a type of fat, and lower levels of so-called good cholesterol. “We should avoid severely restricting any major nutrient and focus on the quality of the nutrient,”
  • The low-carb diet had the biggest boost in total energy expenditure, burning about 300 calories more per day than those on the low-fat diet—about the same as an hour of moderate exercise. But that bump came at a cost: increases in cortisol, a stress hormone, and a measure of inflammation called CRP, which can raise the risk of developing heart disease and diabetes.
  • Those on the low-glycemic-index diet burned about 150 calories a day more than those on the low-fat diet without any negative impacts on cholesterol levels or various hormones, making it the ideal diet, Dr. Ludwig said. The glycemic index measures the impact of carbohydrates on blood-sugar levels.

Conclusion and Takeaway

A balanced diet filled with healthy fats and healthy carbohydrates is ideal for loosing weight and keeping it off. Yes a low-carb diet can be effective, but you may develop other health risks, suffer from low energy levels, and risk  putting weight back on. Carbohydrates are used by our body as energy that can help sustain an efficient and worth-while workout. If your workout is jeopardized due to an nonavailability of adequate energy levels from carbohydrates then your exercise goals are compromised. Just to clarify; I am not advocating people go load up on pasta, breads, cereals, and other processed carbs. The key is to make sure the carbohydrates you do consume all come with a healthy dose of fiber and protein with a low glycemic index from things like fruit, vegetables, minimally processed oats and whole grains.

My Favorite Carb Sources

Quinoa

Steel Cut Oats

Black Beans

Source:

http://online.wsj.com/article/SB10001424052702304458604577490943279845790.html?mod=e2tw

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin

5 Great Fat Loss Tips For Summer

5 Great Fat Loss Tips For Summer

Utilize Multi-Joint Exercises

  • Multi-joint exercises work large muscle groups which require the most energy and create the largest anabolic response in your body which  leads to the greatest amount of calorie expenditure. (long winded sentence?)
  •  Multi-joint lifts imitate our natural movements by working several muscle groups and in the process create a healthier posture and more proportional frame.
  • The body works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. Dont limit yourself to isolated movements (like a bicep curl) if you want to burn fat.
  • Multi-joint exercises increase your metabolic rate and stimulate production of more fat burning hormones such as growth hormones and testosterone.
Examples

  1. Squats
  2. Deadlifts
  3. Power Cleans

Use Circuit Training And Short Rest Intervals

  • Circuit training creates maximal growth hormone responses which is the most efficient way to burn fat.
  • It is optimal for raising your metabolism which will have fat burning effects during your workout and up to 48 hours after your workout.
  • Short rest intervals ensure your heart rate stays elevated for the entirety of the workout which will create the largest amounts of caloric expenditure.
Examples
  1. Supersets and tri-sets
  2. Crossfit workouts
  3. Interval training

Eat High Protein, Low Carb, Low Glycemic, And Unprocessed Food

  • Foods that fall under these guidelines will ensure you are conserving/building muscle and lean body mass while burning fat.
  • Foods with a low glycemic index will allow you to control your blood sugar and maintain steady insulin levels which will limit fat storage and ensure a healthy metabolism.
  • Low-carb and unprocessed foods will be utilized by the body as energy and help to break down proteins and fats which will help trigger the fat burning function in the body.
  • High protein and high fiber foods will keep you feeling full longer and help prevent overeating.
Examples
  1. Lean meats
  2. Cruciferous vegetables
  3. Greek yogurt
  4. Nuts
  5. Nut butters

Cut Out Juice, Soda, Sports Drinks, And Limit Alcohol. 

  • Sugary drinks are the single largest source of calories in the American diet and over half of Americans have sugary drinks every day.
  • Definitely the most relevant tip on the list for summer is avoiding any drinks that are high in sugar, calories, artificial sweeteners, and sodium.
  • Sugary drinks can cause enormous insulin spikes which will offset your hormonal balance and can lead to extra fat storage. Likewise, sugary sodas and drinks can stimulate appetite and cause you to overeat even though you may not be hungry.
  • Every liquid calorie is a calorie added to the day’s total.  Liquid calories don’t fill you up or deliver the essential vitamins, nutrients, and fiber you get from whole foods.  Drinking liquid calories doesn’t have a huge impact on what you eat that rest of the day either. Over the last 20 years, Americans have added between 150 and 300 calories to their daily diets — about half of them in liquid form.
  • Alcohol is an entirely different story in itself, but from my perspective, drinking one or two nights a week will not have a dramatic impact on fat loss. Just remember, EVERYTHING IN MODERATION!

Examples of what to drink

  1. Water with lime
  2. Tea
  3. Coffee
  4. Almond Milk
  5. Red wine/clear liquors without a sugary mixer.

Burn Calories Outside Of The Gym.

  • This one can put you over the edge in terms of reaching your body composition goals. Stay active, especially in the summer. Whether it’s a beach volleyball game, throwing the football around, or going for a walk after dinner having an active mentality and lifestyle will ensure your muscles get the work they need and your metabolism and heart rate stay mildly elevated.
  • Dont settle for exercise in the gym alone. Take the stairs, park farther away from the door, and perform activities other than sitting on the couch watching TV.
Examples
  1. Swim
  2. Walk your dog
  3. Go hiking
  4. Join a softball league
  5. Play pick-up basketball

Thanks for reading and hopefully these tips will help you achieve the summer-bod you have been working towards. Let me know if you have any questions or comments. Thanks.

From South Bend,

Kevin

Balance Your Day With These Great Meals

Balance Your Day With These Great Meals

According to MayoClinic.com, eating more frequently reduces your risk of obesity by decreasing the blood insulin response to long fasts that increase fat storage and weight gain. It’s important to plan your grazing to ensure you eat the right amount of calories and get the vitamins and minerals you need over the span of 14-18 hours.

16 ounces of cold water

  • The first thing I do when I wake up is have 16 ounces of cold water. Water is the most important nutrient for your body and sleeping 6-10 hours without fluid intake induces mild dehydration.
  • Studies show that drinking cold water can increase metabolism as much as 25% for 2 hours after finishing.

 Breakfast

Half a grapefruit- Grapefruits are high in enzymes that burn fat. They have high amounts of water content which helps boost metabolism as well as containing numerous antioxidants.

  1. Calories- 40
  2. Carbs- 9g
  3. Fat- 0g
  4. Protein- 1g
  5. Sodium-0g
  6. Sugar-5g

2 eggs scrambled & chicken breast- Eggs and chicken are great sources of lean protein that are loaded with vitamins and minerals. Studies show that a breakfast high in protein will keep you feeling full throughout the morning. 

  1. Calories- 300
  2. Carbs- 0g
  3. Fat- 13 g
  4. Protein- 37 g
  5. Sodium-270g
  6. Sugar-0g

Vegetable mix broccoli, cauliflower, carrot, & hummus- Vegetables in the morning allow you to get a good balance of vitamins and minerals to start of your day. Vegetables mixed with the healthy fats from the hummus can help stabilize blood sugar levels.

  1. Calories- 180
  2. Carbs- 25g
  3. Fat- 3 g
  4. Protein- 8 g
  5. Sodium-250g
  6. Sugar-9g

100% Organic arabica black coffeeCoffee beans are loaded with antioxidants that help combat cancer and prevent type 2 diabetes. 

  1. Calories- 5
  2. Carbs- 0g
  3. Fat- 0g
  4. Protein- 0 g
  5. Sodium-0g
  6. Sugar-0g

Mid Morning Snack 

Plain greek yogurt with whey protein/flaxseed – With twice the protein of normal yogurt and no preservatives or artificial flavors, greek yogurt paired with flaxseed and whey protein is a great source of probiotics and omega 3 fatty acids.

  1. Calories- 300
  2. Carbs- 12g
  3. Fat- 4g
  4. Protein- 38 g
  5. Sodium-100 g
  6. Sugar-11g
Kiwi-Kiwi fruits are rich in many vitamins, flavonoids and minerals. In particular, they contain a high amount of vitamin C (more than oranges), as much potassium as bananas and a good amount of beta-carotene.
  1. Calories- 50
  2. Carbs- 11g
  3. Fat- 0g
  4. Protein- 1 g
  5. Sodium-0 g
  6. Sugar-7g

Lunch

Steel cut oats/quinoa with walnuts/chia seeds/mixed berries/cinnamon- This oatmeal blend is a great source of slow digesting carbohydrates that can be used for energy. The walnuts/berries/cinnamon provide healthy fats and potent antioxidants. For more info see on this meal see http://www.builtlean.com/2012/03/14/steel-cut-oats-recipe/

  1. Calories- 390
  2. Carbs- 35 g
  3. Fat- 5 g
  4. Protein- 11 g
  5. Sodium-60 g
  6. Sugar-10g

Edamame- Soy beans are a great alternative source of protein and dietary fiber superstar. 

  1. Calories- 120
  2. Carbs- 10 g
  3. Fat- 5 g
  4. Protein- 11 g
  5. Sodium- 5 g
  6. Sugar-2 g

Post Workout

10 g of Branch Chain Amino Acids (during workout)BCAA’s support everything from anabolic muscle-building to high intensity endurance training and are among the 9 essential amino acids that help fuel muscle repair and recovery. 

100% Whey isolate protein (unflavored/no additives) with glutamine– A great source of protein with no added sugars or artificial flavors you get with most products. Glutamine helps minimize breakdown of muscle and improve protein metabolism

  1. Calories- 120
  2. Carbs- 1 g
  3. Fat- 0 g
  4. Protein- 25 g
  5. Sodium- 30 g
  6. Sugar-1 g

Banana-Eating food rich in carbohydrates, like a banana, between 15 and 60 minutes after a workout is most advantageous to your muscles and glycogen recovery. The nutrition-rich fruit contains potassium, carbohydrates, protein and vitamin C.

  1. Calories- 100
  2. Carbs- 27 g
  3. Fat- 0 g
  4. Protein- 1 g
  5. Sodium- 0 g
  6. Sugar-14 g

Mid Afternoon Snack

Broccoli with natural almond butter- Broccoli is a nutritional powerhouse with noteworthy nutrients including vitamin a, c, beta-carotene, calcium, folic acid, and fiber. Pair this with healthy monounsaturated fats and the protein you get with almond butter makes this combination a great snack.

  1. Calories 210
  2. Carbs- 12 g
  3. Fat- 16 g
  4. Protein- 10 g
  5. Sodium- 80 g
  6. Sugar-3 g

Tea (Chinese oolong)-Tea is loaded with catechins which is essential in aiding your immune system and can reduce the risk of four of the major health problems: stroke, heart failure, cancer and diabetes.

Dinner

Wild Atlantic Salmon-Salmon is a great source of omega 3 fatty acids, vitamins A, B and D as well as the minerals calcium, iron, phosphorus and selenium. This is also an excellent source of lean protein. 

  1. Calories 300
  2. Carbs- 0 g
  3. Fat- 20 g
  4. Protein- 35 g
  5. Sodium- 100 g
  6. Sugar-0 g

Brussels sprouts/mushroom/onion mix-Brussels sprouts are  high in protein, accounting for more than a quarter of their calories. The sprouts are very high in fiber and belong to the disease-fighting cabbage  family.

  1. Calories 120
  2. Carbs- 10 g
  3. Fat- 0 g
  4. Protein- 10 g
  5. Sodium- 10 g
  6. Sugar-4 g

Spinach salad with tomatoes/mixed peppers/avocado/flaxseed- Spinach is another super-food that should be apart of everyone’s daily regimen in combination with antioxidant loaded mixed peppers/tomatoes and the healthy fats from avocado and flaxseed make this a great side.

  1. Calories 150
  2. Carbs- 7 g
  3. Fat- 10 g
  4. Protein- 10 g
  5. Sodium- 30 g
  6. Sugar-10 g
Nightime Snack
Cottage CheeseCottage cheese before bed gives you an excellent source of casein protein which is a slow absorbing protein that will help your muscles recover over night. 
  1. Calories 100
  2. Carbs- 0 g
  3. Fat- 2 g
  4. Protein- 15 g
  5. Sodium- 400 g
  6. Sugar-5 g

Thanks for reading and let me know if you have any questions or comments.

From South Bend,

Kevin

 

The Best Food Swap You Can Make

Lettuce wraps vs. tortillas

With time and convenience being such a big factor in people’s eating decisions and habits, having easy options is always a plus. Throwing  some turkey, chicken, or leftover meat in a wrap for the next day’s lunch is always a great meal idea and lunchtime staple. With an extra 300 calories and 50 carbs, generic tortillas and wraps can turn today’s lunch into a carb-loaded hazard. Below is the breakdown of some popular tortillas that are common among lunchtime meals.

Nutritional Breakdown

Chipotle Flour Tortilla 13″ inch

  • Calories-290
  • Fat-9 g
  • Carbs-44 g
  • Sodium- 670 g
  • Protein- 7 g

Mission Flour Taco Tortilla 8″ inch

  • Calories- 146
  • Fat- 3 g
  • Carbs- 25 g
  • Sodium- 249 mg
  • Protein- 4 g

Taco bell heat pressed tortilla 13″

  • Calories- 317
  • Fat- 8 g
  • Carbs- 52 g
  • Sodium- 887 mg
  • Protein- 9 g

Butterhead Lettuce (1 large leaf)

  • Calories- 2
  • Fat- 0 g
  • Carbs- 0 g
  • Sodium- 0 g
  • Protein- 0

Romaine Lettuce (1 large outer leaf)

  • Calories- 5
  • Fat- 0
  • Carbs- 1 g
  • Sodium- 1 g
  • Protein- 0 g
A Great Recipe “Asian Lettuce Wrap”

Ingredients:
1 tablespoon red wine vinegar
1 tablespoon water
2 teaspoons low sodium soy sauce
1 teaspoon cornstarch
½ teaspoon black pepper
2 boneless, skinless chicken breasts, diced

cooking sauce:
2 tablespoons low sodium soy sauce
2 tablespoons red wine vinegar
2 tablespoons water
1 tablespoon oyster sauce
2 ½ teaspoons cornstarch
1 teaspoon honey
1 teaspoon sesame oil

6 tablespoons vegetable oil, divided
2 garlic cloves, minced
2 teaspoons ginger, peeled and minced
4 ounces shiitake mushrooms, cleaned, stemmed and diced
½ cup bamboo shoots, drained and diced
½ cup water chestnuts, drained and diced
2 green onions, thinly sliced

1 head butter lettuce or iceberg lettuce, washed and leaves separated

garnish:
1 green onion, thinly sliced
2 teaspoons toasted sesame seeds

Directions

1. Place the first five ingredients into a small bowl and whisk together. Pour mixture over the chicken and stir together. Set aside and allow chicken to marinate for 10 minutes.
2. Place all ingredients for cooking sauce into a small bowl and whisk together. Set aside.
3. Place 2 tablespoons oil into a large skillet over high heat. Sauté chicken for 6 to 8 minutes or until half-cooked. Remove from skillet and set aside.
4. Pour remaining oil into the same skillet and place over high heat. Sauté the ginger, garlic and shiitake mushrooms for about 5 minutes. Add the bamboo shoots and water chestnuts and sauté for an additional 3 minutes. Season with salt and pepper.
5. Add chicken back into the skillet; cook and stir for 2 minutes. Pour the cooking sauce over the mixture and stir together. Lower the heat to medium and allow the mixture to thicken, 2 to 4 minutes. Stir in the green onions. Adjust seasonings.
6. Remove from heat and allow chicken mixture to cool slightly, about 5 minutes. Top with a sprinkle of green onions and sesame seed and serve warm with crisp lettuce cups.

Conclusion

A lettuce wrap is a great alternative for a tortilla when making a meal. Some athletes, or those looking to gain weight and a more calorie dense meal, might make the argument that the tortilla gives them extra protein and calories to meet there needs. Instead of filling up on processed and empty carbs received from a tortilla, adding more meat, beans, or vegetables to make up for the calories you will be loosing from the tortilla is ideal.

Suggestion

Any time you can substitute a processed bun or wrap for something that is natural and has nutritional benefits is always encouraged. My suggestion is to not only substitute the lettuce for tortilla wraps, tacos, and burritos, but also for buns and bread. This will force you to add more of the “in between ingredients” which will provide more of a nutritional benefit to everyone.

From South Bend,

Kevin

Get Your Pasta Fix The Healthy Way

Get Your Pasta Fix The Healthy Way

The Problem

For those who have participated in a moderate level of competition or athletics you’re probably familiar with the term “carbo loading” with pasta. Complex carbs, like pasta, break down slowly in your digestive system and can help you sustain energy through a game, match, or workout. The problem is that 99% of the population doesn’t burn enough calories to require a high intake of complex carbohydrates from pastas and other carbohydrate-dense foods. However, people still love to eat pasta because it tastes great and easy to make.

The Solution

My recipe for a “pasta substitute” not only tastes better, but is lower in carbohydrates and made up of more vitamins and minerals. This pasta recipe can also curb hunger, increase energy levels, and deliver superior vitamins, minerals, and nutrition levels to your body.

The Ingredients (Makes 4 large servings or 6 medium servings)

  • 2 whole spaghetti squashes
  • 1 lb of shrimp
  • 4 cups of spinach
  • 4 cups of mushrooms
  • 2 whole tomatoes
  • 1 garlic clove
  • 2 ounces of white wine
  • 1 tbsp. of soy sauce
  • 2 tbsp. of balsamic
  • 2 tbsp. canola oil

The Nutritional Breakdown (per large serving)

  • Calories-400
  • Saturated Fat-1 gram
  • Protein-47 grams
  • Carbohydrates-27 grams
  • Sodium-800 mg
  • Sugar-11 grams
  • Fiber-10 grams

For those looking to take in more calories, top the pasta with avocado and brussels sprouts.

Nutritional Breakdown (with 1 serving of brussels sprouts and avocado)

  • Calories-520
  • Saturated Fat-1 gram
  • Protein-55 grams
  • Carbohydrates-37 grams
  • Sodium-900 mg
  • Sugar-11 grams
  • Fiber-17 grams

How This Recipe Compares To Competitors 

Olive Garden’s Fettuccine Alfredo

  • Calories-1220
  • Saturated Fat-47
  • Sodium-1350
  • Carbohydrates-99
  • Fiber-5
  • Protein-36
Olive Garden’s Chicken Parmesan
  • Calories-1090
  • Saturated Fat-18
  • Sodium-3380
  • Carbohydrates-79
  • Fiber-27
  • Protein-83
Olive Garden’s Seafood Alfredo
  • Calories-1020
  • Saturated Fat-31
  • Sodium-2430
  • Carbohydrates-88
  • Fiber-9
  • Protein-50
The Comparison 
Honestly, I shouldn’t even need to give a detailed explanation of the difference in nutrition as the results above are pretty staggering.  I will point out that besides having about 1/3 the amount of sodium and significantly lower carbs, calories, and saturated fats, the vitamins and minerals you get from the spaghetti squash itself is far superior to what you will obtain from traditional pasta noodles served at most restaurants. Spaghetti squash is loaded with vitamin C, B-6, thiamin, riboflavin, niacin, folate, pantothenic acid and vitamin K… to name a few.
Cooking Instructions
Spaghetti Squash
1.Pre-heat the oven to 400 degrees. Cut the spaghetti squash in half length wise and clean out seeds and excess leftovers.
2. Lightly drizzle the inside edges of the spaghetti squash in oil to soften the insides. Cook for 30 minutes at 400 degrees.
3. Place the sliced mushrooms in the oven half way through squash cook time and cook for 15 minutes.
4. Remove from the oven and fork the squash into spaghetti strands until the squash shell is bare.
Shrimp and Toppings (while squash cooks)
1.  Remove tails from shrimp.
2. Lightly coat a pan with canola oil and turn on a high temperature. Add the chopped garlic clove.
3. Add shrimp and drizzle with balsamic vinegar and soy sauce.
4. Add white wine to the edges of the pan.
5. Cook shrimp for 10 minutes or until most of the liquid is disolved.
6. Add spinach and tomatoes.Cover and simmer on low.
7. Add cooked mushrooms, spaghetti squash, and seared shrimp, spinach, and tomato to a large bowl.
8. Top with avocado and add brussel sprouts. (optional)
This is a great alternative to generic pasta with meat. Also, this is just a foundation. If you are looking to add more protein or calories, mixing in other great stuff like chicken and black beans is highly encouraged. I hope you enjoy this recipe and I appreciate all the great feedback and questions I have been receiving. Thanks.
From Naples,
Kevin


The Ultimate Snack

The Ultimate Snack

I get more questions about this topic than any other. “What can I snack on that is low in carbohydrates but high in protein?” The truth is, you can only eat so much cottage cheese, greek yogurt, and nuts. (Which are also great snacks) Variety is one of the biggest challenges for people adjusting to a healthy nutrition regimen. “What food can I eat in between meals and at night?” Since chips, crackers, candy, and anything processed should be out of the question, options can be limited. However, here is one great option to give you some variety.

Home-made Beef Jerky

The Benefits

  • High in protein
  • Unprocessed
  • Low in fat
  • Versatile flavor choices
  • Low in sodium
  • Zero Carbohydrates
Why not just buy beef jerky?
Pre-packaged beef jerky possesses a few problems. Sodium(salt), saturated fat, and preservatives are the 3 downsides of pre-packaged jerky. The American Heart Association suggests keeping daily sodium levels under 1500 mg’s. One serving of pre-packaged beef jerky can contain up to 750 mgs of sodium or half your recommended daily amount. Preservatives are added to jerky to extend shelf life. Like any processed meats, sodium nitrite and MSG are concerns that can be detrimental to your health, especially in jerky products. Saturated fat for any red meat can be high, but with the home-made version you can buy a leaner meat or cut out excess fat.

 

Cooking Instructions

1. Start by cutting a 1-pound trimmed, strip steak into thin slices no more than 1/8 inch thick, 1 inch wide, and 3 inches long. (To make the steak easier to slice put it in the freezer for 5-10 minutes before slicing.)

2. Refrigerate the marinated steak overnight (or during the day) in a seal-able bowl or bag.

Options for a personalized marinade per 1lb of meat. (mix and match your favorites)

  • 2 chopped garlic cloves or equivalent in minced garlic
  • 1 tbsp soy sauce
  • 1 tbsp rice-wine vinegar
  • 1 tbsp Worcestershire
  • 2 tbsp dark brown sugar
  • 1 tbsp extra virgin olive oil
  • 1 tbsp A-1 sauce
  • 1 tbsp Teriyaki
  • 1 tbsp whiskey
  • 1 tsp Tabasco
  • Pepper
  • Garlic Salt
  • Curry
  • Onion
  • Cilantro

3. Place the strips on a baking rack and bake in the oven until strips are dry and moisture is absorbed. Place a baking sheet underneath the rack to prevent dripping.  (Between 45 and 60 minutes at 180 to 220 degrees)

4. Remove from the oven and refrigerate in a seal-able bag or bowl for a healthy protein-filled snack!


Conclusion

The versatility of ingredients in the marinade make this an attractive snack for people looking for some variety. My advice would be to make a bulk serving on sunday night to last you throughout the week. As I have discussed in my previous blog posts, aim for healthy snacks in between meals to make up 5 or 6 smaller meals per day instead of 3 large meals. Snacking is not the enemy. Unhealthy snacking is the enemy.

My suggestion

A snack that is high in protein and has large amounts of fiber is ideal. Mix some home-made jerky with a handful of walnuts for a healthy dose of protein, fiber, healthy fats, and useful calories. Thanks for reading and let me know if you have any comments or questions.

From Naples,

Kevin

kdeeth21@gmail.com