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Beef often gets a bad rap for having loads of fat, but there are certain cuts and preparations that will allow you to safely incorporate this high-protein meat into your diet. Steak is a great source of iron, contains traces of vitamin B6 and B12, as well as the minerals zinc, niacin, choline, and selenium. Its incorporation of B vitamins is a major plus, since they are often particularly difficult to integrate into an individual’s diet. Nevertheless, it is important to be conscious of the amount of red meat that is consumed on a regular basis. Recent studies have found that individuals who consume red meat everyday have a higher risk of developing cardiovascular disease and cancer, and moreover, a 30 percent greater chance of mortality over a 10-year period [1].

Filet mignon (my favorite) is the leanest cut while rib eye, known for it’s marble texture, is one of the worst. Typically, when individuals dine out in restaurants and, indubitably, in steakhouses, the portion sizes are monstrous. Steak and Seafood, a restaurant in Lake Placid, New York is exemplary, known for its colossal prime rib—33oz! Though juicy and tender, I would definitely feel compelled to take home a doggy bag at the end of that meal! Steak contains virtually no carbohydrates, for those of you on a low-carb diet, however, individuals often compensate for this by complimenting their low-carb entrée with a traditional side of mashed potatoes or creamed spinach. This negates the benefit of the often-basic ingredient of a low-carb or diabetic diet, since it greatly increases the density of the meal. Don’t be afraid to inquire about how your steak will be prepared—restaurants are infamous for adding heaps of butter and salt without reserve. Ask for your steak to be grilled, plain and simple, sans any unnecessary and excessive ingredients.  

The final say: cut it down to just one or two servings of meat per week and stay heart healthy!


References:
1. http://www.cnn.com/2009/HEALTH/03/23/healthmag.red.meat.lifespan/index.html
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Thanksgiving is just around the corner! And we all know what that means—turkey (And lots of it!) The biggest myth surrounding the beloved holiday’s feature nutriment is the notion that turkey makes us sleepy. 

Individuals attribute this to the presence of L-tryptophan, one of many amino acids that exist in this excellent source of protein. After digesting the turkey meat, L-tryptophan journeys to the brain, via our bloodstream. The brain then converts this particular amino acid into the chemical serotonin. Serotonin is what is responsible for making us calm and sleepy. ‘Ah-ha!’ That’s why I have trouble keeping my eyes open after that huge Thanksgiving meal. Hold on just a minute. After conducting further research, it is now known that L-tryptophan is only capable of immediately making an individual tired if it is consumed independent of other amino acids. Scientists have discerned that turkey contains plenty of other amino acids, so then why do I always get so drowsy after my Thanksgiving meal? “Blame it on blood flow.” Eating a huge meal results in less blood flowing to the brain to compensate for the increase in blood that flows to the stomach, needed to help with digestion. 
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      Have you ever wondered why you gain weight when you work out? Usually, it’s not because you haven’t spent enough time lifting weights, running on the treadmill or using the elliptical machine. Simply put, muscle weighs more than fat. Although muscle is denser than fat, it takes up less space. Consequently, you may be losing inches around your waist and at the same time see the numbers gradually escalate, rather than dwindle, on your scale. Don’t worry it’s perfectly normal. 
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You can do it. Just say no. Even if you refer to your french fries as “pommes frites,” it doesn’t trivialize the lethal saturated and trans fats, which will undoubtedly clog your arteries. I know that every college student loves their fries, so I propose a solution: substitute sweet potatoes for (white) potatoes, and bake ‘em! Sweet potatoes are composed of complex carbohydrates and contain nearly twice the recommended daily allowance of Vitamin A, almost half of the suggested intake for Vitamin C, and offer 4 times the RDA for beta carotene.


Also, baking instead of frying will save you a ton of calories. What could be better than that? Well, if you choose to consume the skin as well, your body will absorb more fiber than what a bowl of oatmeal provides.1 Now that’s just a bonus! It’s obvious why sweet potato “fries” have become all the rage—they don’t have to be deep-fried to be tasty:
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The consumption of wild salmon dates back to prehistoric times. Native American tribes depended on the species for survival, thousands of years ago. Today, salmon is often imported from Alaska, Scotland, Chile, or Canada. The main catch is that you could be buying farm-raised salmon (from Scotland, Chile, or Canada) over wild salmon (from Alaska). What’s the difference? For starters, the price: Farm-raised salmon is significantly less expensive than the wild version. Therefore, many restaurants and markets in the US are economizing by opting to import commercially farmed salmon. The price is attractive, but the bountiful benefits of wild salmon cannot be outshone. 
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Frozen yogurt has become synonymous with a healthy dessert, a no guilt treat. Frozen yogurt shops have popped up all over the Ann Arbor campus and students are euphoric. A nonfat, tasty, and perceivably beneficial delicacy is hard to turn down. But what individuals sometimes don’t realize is that this “guiltless” pleasure is often loaded with sugar and may not even have enough of the beneficial bacteria to be deemed healthful. An ounce of frozen yogurt allegedly yields between 22-29 calories. Let’s put this in perspective. The smallest portion available is often about 5 oz., amounting to approximately 110-145 calories. This sounds miniscule, but let’s be honest, with Amer’s new self-serve style, you are more than likely to take a much larger portion. Then, consider the toppings. It’s great if you choose fresh fruit, such as strawberries, blueberries, bananas, or kiwi, but if you go for the sauces and candy garnishes, the calories can really add up... 
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As a college student, it is often difficult to find the time to schedule in a full meal. Reaching a point of constant starvation and an inability to satiate, you’ll undoubtedly grab everything in sight. Most likely, what you grab won’t be a bag of dried fruit or a bunch of strawberries. Typically a bag of chips or a box of cookies is our default. In other words, processed foods. And worse, their high salt, sugar, and fat content make us crave these comfort foods all the more. 

Binge eating is the formal description, but we all experience the late night snack or eat rapidly in a hurry. That’s why I’m proposing a few tricks to thwart the inescapable hunger pang:

Create your own trail mix: sunflower & pumpkin seeds, almonds, cashews, peanuts, and raisins. I find that... 
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First of all, word to the wise, NEVER go to the supermarket on an empty stomach…unless you plan to purchase every food item in the store! Dieticians have lately been giving tips on how to choose the “healthiest” and freshest items in a supermarket. The one that should be most obvious to us (but one that we neglect to consider) is only buying what is located on the perimeter of the store. Here lie our fresh fruits and vegetables along with meats and calcium-rich dairy products. There are no additives or processed foods. Basically, it’s a way to avoid all the packaged foods that contain trans fats and an unending list of ingredients that most have never heard of. As a rule of thumb, if the package lists greater than 5 ingredients, put it down and walk away. Your body will thank you.


Reference:
  1. http://cfsiouxfalls.com/2009/01/21/whole-foods-or-supplements/
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Ever wonder what all the hype is about with the Mediterranean Diet? Well, in a cinch, it’s widely known for the utilization of olive oil, a gold mine of healthy (monounsaturated) fats. 

Primarily, the Mediterranean lifestyle calls for a drizzle of olive oil over a salad, fish, meat, or pasta (whole wheat of course!)—You name it.

Olive oil can be found in various grades. The four main types, from best to worst, consist of extra virgin, virgin, pure, and extra light. These are all extracted through the pressing and crushing of olives, but the distinctions are discerned from the levels of acidity and the amount of pressing involved. Extra virgin olive oil is chemically unaltered, has the lowest acidity, and has a high content of...
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