Recipe of the Week: Coffee Bean and Peppercorn Steak
(from www.eatingwell.com)

The bold combination of peppercorn and coffee beans works wonders with the rich meat of venison.

Nutrient Profile: Diabetes appropriate, low calorie, low cholesterol, low sodium, gluten free, healthy weight appropriate.

Ingredients:

1 small garlic clove
1/4 teaspoon kosher salt, divided
1 tablespoon freshly brewed coffee
1 tablespoon balsamic vinegar
Freshly ground pepper, to taste
1 tablespoon whole coffee beans (unflavored)
1/2 teaspoon extra-virgin olive oil
8 ounces venison steak, about 1-inch thick (trimmed of fat if any.)

Directions:

1. Preheat grill to high.

2. Smash and peel garlic clove, sprinkle with 1/8 teaspoon salt and mash into a paste with a spoon or the side of a chef’s knife. Transfer to a small bowl and whisk in coffee and vinegar. Season with pepper.

3. Place coffee beans and peppercorns on a cutting board; coarsely crush with the bottom of a heavy pan. Mix the crushed coffee beans and peppercorns together. Rub steaks with oil, sprinkle with remaining 1/8 teaspoon salt and coat with coffee-peppercorn mixture, pressing into the meat. Grill 4 to 5 minutes per side for medium rare.

4. Transfer steak to a cutting board and let rest 5 minutes. Thinly slice across the grain. Serve with the vinaigrette.

Nutrition (Per Serving): 190 calories; 8 g fat (3g sat,4 g mono); 55 mg cholesterol; 2 g carbohydrates; o g added sugars; 25 g protein; 0 g fiber; 195 mg sodium; 347 mg potassium.

Fit Tip of the Week:
Top Fitness Mistakes

If you’re exercising regularly and not getting the results you want or if you keep getting plagued by pulled muscles and other nagging injuries or if you feel you’re tempted stop exercising all together, here’s something to think about. The problem may not be with your exercise program itself, but it may have to do with the way you are exercising. From fitness buffs to the very beginners we all make mistakes that often keep us from getting the most out of our workouts without even realizing them. In a two part series we’ll take a look at some of the most common fitness mistakes. Steering clear of these mistakes can keep you on track with your goals and keep you safe.

1. The Slouch. This is probably the most common mistake I see in the gym. Basically its an exerciser leaning on the equipment. Picture someone on a stairmaster leaning over it and hanging on as the gates of Hell waited for them should they fall. This is not appropriate posture! When you slouch or lean on the cardio equipment, your back is rounded which causes your spine to be deprived of proper support. Often I hear people complaining about back pain after using a particular cardio equipment and when I watch them 99% of the time they’re leaning on the equipment and their posture has gone to the birds. Standing erect (like normal) while using the treadmill, or stair master, or cross trainer, helps to support your spine properly and avoid back complications down the line.

2. The Vice Grip. This ties into The Slouch. By holding on too tightly to the cardiovascular equipment allows you to “cheat” and can contribute to slouching. In addition this keeps you from moving your arms. Using your arms can help boost your heart rate and burn extra calories. Instead of gripping the equipment, try just resting your fingers on the bars if you’re feeling uncomfortable with letting go. If you’re using the elliptical training your grip should be relaxed.

3. Just Cardio. I can’t count how many times I’ve had clients that thought all they needed in their exercise program was cardiovascular training and totally skip strength training. Truth is, at age 30 we start losing muscle. Strength training builds and maintains muscle, which increases metabolism and burns more calories. In addition, strength training is especially important in women because it helps build and maintain bone density which can help help fight osteoporosis.

4. Rushing through reps. Doing weight-lifting repetitions too fast raises your blood pressure and increases your risk for joint injury (there are plenty of YouTube videos on this subject). This also compromises your results. The safest way to use strength machines and free weights is exhaling while lifting for two counts, hold at the top of the muscle contraction, then return as you inhale for four counts. Rule of thumb: always exhale during the hardest part of the work.

5. Not properly adjusting equipment. Weight machines are made for people of all shapes and sizes. You’ve got to adjust them to fit you if you want to get results and avoid injury. I’ve actually seen people blow out knees by using a maladjusted leg-extension machine. Besides risk of injury, if the machine is maladjusted you don’t work your muscles though their full range of motion, therefore your muscles are performing at their full potential. If you’re not sure how to adjust your equipment have a qualified trainer show you the proper settings and have them write it down on a index card so you can keep it with you.

Next week we’ll take a look a few more mistakes that are commonly made. Remember if you’re working out and something doesn’t “feel right” check with a qualified trainer to make sure you using appropriate techniques. If the problem still persists then speak with your healthcare provider.

Until next week…

KinkySheaPT