Healthy Orange Beef Stir-Fry

So you’ve decided to  eat healthy–whether your trying to lose weight , or just eat a more balanced diet.  What do you do when you have a taste for, let’s say CHINESE FOOD?  Put down that take out menu and try this healthier alternative instead!

INGREDIENTS: 

 1/4 pound beef top round steak Orange Sauce Nonstick spray coating* 4 green onions, bias-sliced into I -inch pieces 1 clove garlic, minced 1 tablespoon cooking oil (optional) 6 cups tom fresh spinach 1/2  8-ounce can (1/3 cup) sliced water chestnuts, drained 2 cups hot cooked rice    DIRECTIONS: 
 Partially freeze meat.  Then, thinly slice meat across the grain into bite-size strips. Prepare Orange Sauce; set aside. Spray a wok or 12-incb skillet with nonstick spray coating.  Heat over medium-high beat.  Stir-fry onions and garlic for 1 minute; remove from wok.  If necessary, add 1 tablespoon oil.  Stir fry meat for 2 to 3 minutes or till done.  Push meat away from center of wok.   Stir Orange Sauce and pour into the center of wok.  Cook and stir till thickened and bubbly.  Stir in spinach, water chestnuts, and onion mixture.  Cover and cook for 1 minute.  Serve over rice.   Orange Sauce: In a small bowl stir together I tablespoon cornstarch, I teaspoon sugar, and I teaspoon instant beef bouillon granules.  Stir in I teaspoon finely shredded orange peel, 1/2 cup orange juice, and I tablespoon soy sauce.  

Makes 4 servings. Calories: 294/serving  

*Note: You may need to cook the beef in the oil to keep it from sticking to the wok.  If you do, add 25 calories to the calorie count of each serving.  

 TIME: 
 Preparation Time: 30 min. Cooking Time: 6 min.

NUTRITIONAL INFORMATION PER SERVING: 
 28g protein

40g carbohydrate

l0g fat

60mg cholesterol

878mg sodium

895mg potassium  

-Low Fat -Low Cholesterol 

28g protein 40g carbohydrate l0g fat 60mg cholesterol 878mg sodium 895mg potassium -Low Fat -Low Cholesterol
 20g protein 37g carbohydrate 7g fat 46mg cholesterol 428mg sodium 648mg potassium   -Low Fat -Low Cholesterol 

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To See Results, Eat More Frequently

Now, you may be asking  yourself how eating five times a day could possibly be good for you!  This eating plan, of course, consists of good,  healthy foods along with goods habits- you cannot eat pizza 5 times per day to be a lean, mean working machine.   The only thing you would be is a big blob of blubber!  Foods high in carbohydrates, like pizza, drag you down, bloat you and deplete your energy.  It is time for you to change your habits and start eating light and healthy.  

Your first step to change your lifestyle and your eating habits is to start the day with a good healthy breakfast.  Your body needs source of protein and carbohydrate at breakfast.  (see examples at end of page for recipe ideas).  Continue your day eating a good source of protein,  carbohydrates and some fats every 34 hours.  Do not let your body go more than 4 hours without food as you may slow down your metabolism..  What we are working towards is to raise your metabolic rate so you can burn calories all day long.  Drink plenty of water before and after meals and throughout the day to curb your appetite.  You want to flush out any toxins and excess fat in your body.    

Try to plan your meals with the foods you enjoy.  If you do not like tuna, do not force yourself to eat it.  You will never stay consistent if you are dreading what you have to eat.  Eat your meals slowly while sitting down. Too many of us eat on the run, standing in the kitchen or in the car.  We do not give our bodies the chance to tell our brains we are satisfied and as you know, if you are not satisfied, you might over eat.  
There are going to be days that you might “fall off the band wagon.”  For example, you might eat a high fat meal or over eat at dinner.  If this happens, do not give up-  just get right back on your eating plan the next day and your body will not be affected.  If you thrown in the towel, that is where you get into trouble.  If you make a mistake at work, you don’t just quit your job – you correct it and move forward.  Remember, quitters never win and winners never quit.  

Here are some tips to follow if body fat loss is your goal: 


• have your food steamed, baked, broiled or roasted.

• eliminate any rich, thick sauces and soups such as bernaise, hollandaise, alfredos an sauces  (marinara is a better choice).

• remove skin and fat from chicken.

• eliminate butter all together.

• eat smaller portions- more often- never stuff yourself.

• share dessert- do not eat the whole thing by yourself!

• learn to just have a taste- if it is a food you cannot resist,  stay away from it all together.

• chew gum while baking- especially during the holidays.

• ask for your salad dressing on the side- dip your fork in for taste.

• do not go out to dinner starved- this will lead you to over eat.  Drink water before your meals. 

A Macro Friendly Thanksgiving

First off, my intention is NOT to restrict anyone’s Thanksgiving.  Thanksgiving is a holiday where we celebrate what we are thankful for- not to focus on what we can not have.  

Indulging in your favorite dishes this holiday will not completely sabotage your weight loss goals, but life is full of options, and it doesn’t hurt to have some “guilt free” options to choose from this Thanksgiving. 

1. Orange Herb Roasted Turkey Recipe from: Inspired Taste

A great option for smaller gatherings!

Serves: 6

Nutrition: 478 calories

24 g fat, 0.8 g saturated fat

7.5 g carbs

57.9 g protein

2. Stuffing Balls  Recipe from: Inquiring Chef

I LOVE this recipe because servings are already created in sensible portions!

Serves: 12

Nutrition: 161 calories

9.4 g fat, 5.3 g saturated fat

16.3 g carbs

3 g protein

3. Balsamic Maple Brussels Sprouts with Bacon Recipe from: Recipe Runner

A low carb fibrous veggie dish…with BACON. Who doesn’t like BACON!?

Serves: 4

Nutrition: 180 calories

11.2 g fat, 3.4 g saturated fat

13.8 g carbs

7.9 g protein

4. Healthy Pear and Apple Crisp w/ Quinoa Recipe from: Simply Quinoa

Guilt free dessert, please!

Whatever is on your Thanksgiving table, enjoy!  Take the time out to be thankful for the people in your life as well as the food on the table.  

God Bless!!

Counting Your Macros

Fat loss is a common goal for many women.  Most people realize they must change their eating habits, but what does that really mean?

Let’s start with the calorie.  Think of the calorie as a simple measure of heat energy. Like fuel, food releases energy when it’s burned. The calorie is also thought as the amount of energy stored in your body as fat and carbohydrates. If you’re inactive, your body fat just sits in storage until you need it.

Burning fat is releasing calories from your energy storage and using them as fuel to complete activities.Remember this: If you burn more calories than you consume, your body must withdraw stored fuel for energy to make up for the deficit and you will lose weight.

Getting leaner requires the discipline and willpower to control your calories at all times. Even if you eat healthy, if you eat too much, you will not lose weight. With so many different diet and nutritional plans available, it’s difficult to decided which method is the best.  Too much of ANYTHING isn’t a good thing.  This is why I suggest steering clear of low-carb diets, high fat diets, or anything this that keeps you in a deficit of any of the 3 macronutrients.

What are macronutrients and how does your body use them?

FATS

Adding the right kinds of fats can turbo charge your energy, burn more fat, boost muscle-building hormones, improve blood sugar control, strengthen your joints, and enhance skin tone. Deficiency in fat can cause fatigue, depression, and reduced metabolism.

PROTEIN

Adding enough protein to your diet is the key to building lean muscle.  Protein must be eaten at regular intervals of the day because it isn’t stored in the body like carbs and fat.

CARBS

Essential for the energy to fuel your workouts.  Stay away from processed, refined carbs and include more green leafy carbs.  As women, eating more leafy green vegetables helps us produce more of the growth hormone HGH which keeps us looking young, lean, and firm.

In order to attain your fat loss goals, women need the combination of a strength training program and the correct macronutrients.  Contact me today to get your macros calculated and a customized strength program designed to fit your needs.