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Curly Nikki

KinkyShea’s Health and Fitness Tip of the Week

By January 27th, 202113 Comments


Recipe of the Week: Grilled Bison Steak with Radicchio-Beet Skewers
(From www.eatingwell.com)

This is one of my all-time favorite steak recipe. The rich flavor of the bison steak is complemented by the bite of radicchio. The flavor is mellowed a bit by the grill and earthy-sweet beets and creamy goat cheese dressing. Bison is a wonderfully nutritious alternative to beef steaks, but because bison steaks are so lean they are very easy to over cook. Bison steaks are best when cooked rare to medium-rare.

Nutrition Profile: Diabetes appropriate, low calorie, low cholesterol, low saturated fat, low sodium, heart healthy, healthy weight appropriate, and gluten free.

Ingredients:
¼ cup crumbled low fat goat or feta cheese
4 teaspoon white-wine vinegar
¾ teaspoon dry mustard
1 small shallot, minced
1 tablespoon minced fresh parsley
¾ teaspoon kosher salt, divided
¾ teaspoon freshly ground pepper
1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
2 small heads of radicchio
1 15-ouce can baby beets, drained
1 pound bison steaks, trimmed of fat and cut into 4 portions.

Directions:

1. Preheat grill to high

2. Place cheese in a medium bowl and mash it with the back of a spoon until creamy. Add vinegar, dry mustard, shallot, parsley, ¼ teaspoon salt and ¼ teaspoon pepper. Whisk to combine. Continue and slowly drizzle 1 tablespoon oil until blended. Set aside.

3. Cut each radicchio head in half, core and quarter each half. Thread radicchio chunks and beets onto skewers. Drizzle skewered vegetables with 1 ½ teaspoon oil. Rub steaks with the remaining ½ teaspoon oil. Season steaks and skewered vegetables with the remaining ½ teaspoon salt and pepper.

4. Grill steaks 3 to 4 minutes per side for medium-rare. Grill vegetable skewers, turning frequently so the radicchio doesn’t burn, until the radicchio is wilted and lightly charred (5 to 7 minutes total). Transfer the steaks to a plate; let set for 5 minutes. Remove the vegetables from the skewers. Serve the steaks and vegetables drizzled with sauce.

Nutrition Per serving: 222 calories; 9 g fat (2 g sat, 5 g mono); 55 mg cholesterol; 0 g added sugar; 25 g protein; 2 g fiber.

KinkyShea's Health and Fitness Tip of the Week

Fit Tip of the Week Product Review: Vibram FiveFingers Classic

I’ve seen this shoe’s popularity grow increasingly in popularity in the fitness world. Barefoot-style and minimalist shoes are one of the hottest trends to sweep the footwear category since Nike Waffle Trainer running shoes and Crocs. The Vibram FiveFingers Classic is a minimalist athletic shoe designed to mimic the feel of being barefoot during activities such as running, fitness training, martial arts, yoga and Pilates. The manufacturer claims that by putting your feet in touch with the earth, you can move in a more natural, healthy way. They describe that their customers report an increase sense of balance, greater agility, and visibly improved posture. The Vibram FiveFinger Classic is one of several designs Vibram offers that adheres to the minimalist principle. The shoe features a sculpted, non-marking sole that wraps around the bottom and sides of the food and a stretch polyamide fabric that envelopes the toes and top of the foot. The shoe is completed with an elastic band that fastens at the heel allowing users to adjust the coverage and fit. Like gloves, each toe has it own little slot (just like toe socks).

This isn’t your typical shoe and needless to say, they do take some getting used to and may not appeal to everyone. The shoe does provide some arch support and the sole is thick enough to minimize the feel of rocks or pebbles under foot. Being water-resistant and machine washable, the Vibram Five Fingers is ideal for walking along rocky shorelines or climbing over boulders. There are many that wear these shoes for long distance running and give the shoe rave reviews.

One feature of the shoe that could pose a challenge (and certainly did for me) is its molded shape, which makes it difficult to fit those who don’t have “standard” shaped feet. For example, if someone has a second toe that’s larger than their big toe they may find the shoe doesn’t fit correctly or feels uncomfortable. The high heel tab may irritate those with heel spurs or other issues. Also those with problems with their arches may have problems with this shoe. People with fallen arches may find that this shoe may not have enough arch support to see them through a long run.

So are these worth looking into? This product should be reviewed on an individual basis. Everyone’s feet are different and have different needs. Personally, after trying these on walking for fifteen minutes my arches and ankles weren’t having it. I could barely walk around in the store let alone go for a run in them. For me running in these shoes would not be an option. A yoga or a Pilates class or strength training maybe be a more appropriate use of these shoes for me. Others may find these to be the holy grail of running shoes depending on their individual needs. Others find improved balance during strength training while wearing the Vibrams. Some physicians have voiced their opinions against this shoe and others fully support it. There are a lot of mixed reviews, research and opinions on these, most of which are positive. That being said, I would offer the same suggestion on this shoe as I would in buying a sports bra or any other shoe. Think about the activity you’ll be using the shoe for, know the kind of support you need, and find the right fit for you and your needs. If this shoe is able to meet your needs then it may be well worth a shot.

Until next week…
KinkySheaPT

13 Comments

  • Anonymous says:

    Bison or buffalo can be purchases at a local co-op or online. I get my from a local co-op.Try it as grounded but beware it is dryer than beef so don't cook it to death.

  • Anonymous says:

    I have pair for doing workouts inside, like squats, lunges, and pilates. Break them in slowyly is my recommendation.

  • Anonymous says:

    @Anonymous 1:43

    I think that you can definitely run long distances in the Vibrams. I've trained for and run four marathons in the KSO style (I retired my pair after last Sunday's NYC marathon).

    I agree with Anonymous 4:02 and Tamika that it will take a bit of a shift in your running form. When I first started in the Vibrams my calves were sore for 3 days after a short 4 mile run. The same thing happened when I started running completely barefoot. Bottom line: the more minimal the footwear, the more you'll engage muscles that are rarely used and the more careful your transition process should be.

  • Anonymous says:

    I have a pair and I loved them!

  • Tamika says:

    Co-sign what Anonymous at 4:02 said. Also, you can't walk or run the same way that you've been doing your entire life in sneakers. In my Vibrams I walk basically on the side of my foot. When I run, I land on the front soles, sometimes not even touching my heels to the ground. These 'shoes' definitely build up your feet and calf muscles and have replaced regular sneakers for me. I'll never go back to padded shoes!!

  • Anonymous says:

    Anon 2:38
    Thanks so much for the information. I think I will stay away from the Vibrams. I have had an analysis of my foot and running style at a running shoe store in 2 different cities. The Asics Kayano was the top recommendation in both cases. So, if it isn't broke, why fix it.

    Thanks again.

  • Anonymous says:

    I have been running in Vibrams for over 1.5 years now, and I swear by them. I currently own three (3) pair. For me the shoe has worked wonders; I am now able to complete longer runs without any issues. I am currently logging 10 miles runs while training for a half marathon. For those of you interested in learning more about Vibrams, I recommend checking out this link: http://birthdayshoes.com/the-beginner-s-guide-to-five-fingers (it's not spam). The guide gives you the dos and don'ts when it comes to transitioning to a barefoot shoe. It was a very helpful guide for me. One thing the guide points out is that you CAN NOT simply jump from a traditional running shoe to a barefoot shoe. Your body has to get used to the barefoot running style. So if you normally run three (3) miles with a traditional running shoe, IT IS NOT RECOMMENDED that you go out and buy a pair of Vibrams, and then expect to able to run three (3) miles in them tomorrow. This is how injuries occur. You have to build up endurance in your feet and calves before you can go full speed. Hope this helps…

  • Anonymous says:

    Where can I get that bison meat though? 🙂

  • Anonymous says:

    @ Anonymous 1:43,

    I began training for the NY marathon in June, doing long runs with my trusty Saucony ProGrid shoes. However, I heard so much about minimalist shoes that I decided to purchase a pair by Brooks. I took them for a long run, and by mile 2, my left foot felt like someone had lit a match on them, and both my knees were absolutely killing me. I stopped halfway through the run, and my knees and foot remained wonky for a few more days. I took the shoes back that weekend.

    Because I'm a larger woman (5'10, 175lbs), I think I need more cushion, especially for longer runs. However, I don't think you should rule out Vibrams or other minimalist shoes, so what I would recommend doing is going to a proper running store (I went to Super Runners store here in NYC) that would at least allow you to demo them for a run to make sure they fit. That way, if they cause similar issues on your long run, you can take them back. Good luck!

  • Anonymous says:

    Has anyone who has the Vibrams and works out ever run a long distance (10+ miles) in them?
    I'm in love with my Asics Kayanos for long distance runs, but am always open to trying something new. Thanks

  • L says:

    My neighbors and friends company, FutGlove, produces the very same product as the Vibram shoe. They are a smaller company but produce a good quality shoe. Check them out at www.futglove.com

  • Anonymous says:

    OMG I love Vibram's. I have 3 (Yes 3) pair. They do take some time to get use to. But once you do they are so comfy. I wear them anytime I am not wearing heels. LOL. I work out, run, teach dance class in them. Love!!!

  • Anonymous says:

    I own a pair of Vibram five fingers that I absolutely love! I originally researched the shoes for my BF who really isn't found of shoes and would much rather go without. Since that ain't happening when he's out with me, I thought these shoes would be a great compramise. The more I looked at them online, the more I wanted a pair myself. So we both got a pair and we both are huge fans. While they do take some getting used to, the shoes are great for working out, and just running around. I'm actually about to buy a second pair.

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