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Stay Lean with Protein

Aug 28, 2017 03:31AM, Published by Family Features, Categories: Family Features Food, Family Features



Shedding excess pounds doesn’t have to mean depriving yourself of your favorite foods, including red meat. A study from the University of Colorado Anschutz Health and Wellness Center shows that healthy, higher-protein diets including lean beef can be beneficial to not only weight loss, but also maintaining muscle mass and heart health.

The study is in line with ongoing research on the importance of lean protein for weight loss. To kick your healthy eating plan into high gear, try these tips:

  • Enjoy protein at every meal. One of the benefits of having protein in your meal is feeling more satisfied, which helps reduce mindless eating or snacking in between meals. Additionally, meals with high-quality protein help build muscle and reduce body fat.
  • Choose lean protein options. Picking lean protein options can be easier than you think. You can still enjoy a beef burger and save calories by choosing lean or extra-lean ground beef. Other smart meat case picks include top sirloin steak or sirloin tip, bottom round steak or roast, eye of round steak or roast, or top round steak or roast. Also make sure to choose colorful vegetables and fruits to round out your meal, like in this recipe for Grilled Southwestern Steak and Colorful Vegetables.
  • Dine out smart. Many people struggle with getting a balanced, protein-filled meal when dining out or grabbing food on-the-go. Look for words like “grilled,” “broiled” or “baked” when browsing the menu for lean proteins. Or add a lean protein to your entree salad, whether it’s for lunch or dinner. For snack time, consider beef jerky to get protein on-the-go.

For meal ideas and tips to support your weight loss goals, visit BeefItsWhatsForDinner.com.

Grilled Southwestern Steak and Colorful Vegetables

Recipe courtesy of the Beef Checkoff
Total time: 25-35 minutes
Servings: 6

  • 1          beef top round steak, cut 1-inch thick (about 1 1/2 pounds)
  • salt, to taste

Marinade:

  • 1/4       cup fresh lime juice
  • 1/4       cup prepared mild salsa
  • 1          tablespoon chopped garlic
  • 1          tablespoon olive oil
  • 1          teaspoon ground cumin
  • 1/2       teaspoon coarse ground black pepper

Colorful Vegetables:

  • 2          tablespoons olive oil
  • 1          medium green or red bell pepper, cut into 1/4-inch strips
  • 8          ounces button mushrooms, sliced 1/4-inch thick
  • 2          cups zucchini, sliced 1/4-inch thick
  • 3/4       teaspoon ground cumin
  • 1/2       teaspoon salt
  • 1/4       teaspoon coarse ground black pepper
  • 1          cup finely chopped tomatoes
  • 1/4       cup chopped green onions
  1. In small bowl, combine marinade ingredients. Place beef steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours, or as long as overnight, turning occasionally.
  2. Remove steak from marinade; discard marinade. Place steak on grill over medium, ash-covered coals. For medium-rare (145° F) doneness, grill covered, turning once, 12-14 minutes (on gas grill over medium heat, 16-19 minutes).
  3. To prepare Colorful Vegetables: In large, nonstick skillet over medium-high heat, heat olive oil. Add bell pepper strips; cook and stir 1-2 minutes, or until crisp-tender. Add mushrooms, zucchini, cumin, salt and black pepper; cook and stir 3-4 minutes, or until crisp-tender. Add tomatoes and green onions; cook and stir 1 minute.
  4. Carve steak into thin slices; season with salt, to taste. Serve with Colorful Vegetables.

Sponsored by National Cattleman’s Beef Association




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    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Wednesday Walking Club

    10/04/2017
    08:00AM — 09:00AM

    Wednesdays, April 5–October 25, 8–9 AM Free drop-in program for all ages Get fit the old-fashio...


  • Wednesday Walking Club

    10/04/2017
    08:00AM — 09:00AM

    Wednesdays, April 5–October 25, 8–9 AM Free drop-in program for all ages Get fit the old-fashio...


  • Sculpture on the Prairie

    10/04/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Learn from the Experts: Fall Tree Identification

    10/04/2017
    10:00AM — 12:00PM

    This field class will begin with an introduction to basic plant morphology needed for tree identi...


  • Fabyan Villa Museum & Japanese Garden open

    10/04/2017
    01:00PM — 04:30PM

    The Fabyan Villa Museum and Japanese Garden will return to a public hours schedule starting on Su...


  • Million Dollar Quartet

    10/04/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • NUHS Massage Therapy Info Session

    10/04/2017
    06:00PM — 08:00PM

    Are you wondering whether a career in massage therapy is right for you? Explore our Massage Thera...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Nature Tykes (for 3 year olds)

    10/05/2017
    09:30AM — 10:30AM

    In this program, for 3-year olds and their parents, grandparents or guardians, we’ll explore the ...


  • Sculpture on the Prairie

    10/05/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Senior Stroll

    10/05/2017
    10:00AM — 12:00PM

    Seniors are invited to join District naturalists each month on a leisurely stroll through a Kane ...


  • Fabyan Villa Museum & Japanese Garden open

    10/05/2017
    01:00PM — 04:30PM

    The Fabyan Villa Museum and Japanese Garden will return to a public hours schedule starting on Su...


  • Little Naturalists

    10/05/2017
    01:00PM — 02:00PM

    In this hour-long program for 4-5-year olds, children will discover the wonders of nature through...


  • The Holmstad Helping Hearts

    10/05/2017
    01:30PM — 02:30PM

    Findings from an Alzheimer's Association survey released in June 2017 show that while people over...


  • Million Dollar Quartet

    10/05/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • A cooperative program between the Town and Country Library and the Kane County Genealogical Society.


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Comedy at Zanies

    10/05/2017
    08:00PM

    See nationally known comics along with some of the country’s hottest new talents for a night full...


  • Breakfast for a Cause

    10/06/2017
    07:30AM — 09:00AM

    Please join us for breakfast, fellowship and our program: Moving Up From Poverty: Three Steps Fo...


  • Moms Connect

    10/06/2017
    09:00AM — 10:15AM

    St. John Lutheran Church at 7214 South Cass Avenue in Darien, IL will sponsor a new Bible-based s...


  • Sculpture on the Prairie

    10/06/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Story Time at Creek Bend Nature Center

    10/06/2017
    10:30AM — 11:00AM

    Treat your child to Story Times at Creek Bend Nature Center. This popular program series is for c...


  • Million Dollar Quartet

    10/06/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • FREE Monthly Family Story Time

    10/06/2017
    05:30PM — 06:30AM

    Join us for this month's free Story Time featuring a spring theme. Spots are filling up quickly. ...


  • Dr. Evil and the Basket of Kittens

    10/06/2017
    07:00PM — 09:00PM

    This darkly funny farce pits the eternal battle of pure evil against innocent fuzzy goodness. Dr....


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • I Love A Piano

    10/06/2017
    07:30PM — 09:30PM

    ESO favorites Rich Ridenour, piano and Brandon Ridenour, trumpet, will bring the house down with ...


  • Comedy at Zanies

    10/06/2017
    08:00PM

    See nationally known comics along with some of the country’s hottest new talents for a night full...


  • Live Entertainment: DJ

    10/06/2017
    09:00PM — 11:55PM

    Join us on historic Bourbon Street in Jambalaya at Pheasant Run Resort every Friday for live ente...


  • Women's Fellowship Breakfast

    10/07/2017
    09:00AM — 11:00AM

    St. John Lutheran Church at 7214 South Cass Avenue in Darien, IL will host a Women’s Fellowship B...


  • Sculpture on the Prairie

    10/07/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Million Dollar Quartet

    10/07/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • Dr. Evil and the Basket of Kittens

    10/07/2017
    03:00PM — 05:00PM

    This darkly funny farce pits the eternal battle of pure evil against innocent fuzzy goodness. Dr....


  • Dr. Evil and the Basket of Kittens

    10/07/2017
    07:00PM — 09:00PM

    This darkly funny farce pits the eternal battle of pure evil against innocent fuzzy goodness. Dr....


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Comedy at Zanies

    10/07/2017
    07:30PM

    See nationally known comics along with some of the country’s hottest new talents for a night full...


  • I Love A Piano

    10/07/2017
    07:30PM — 09:30PM

    ESO favorites Rich Ridenour, piano and Brandon Ridenour, trumpet, will bring the house down with ...


  • Live Music

    10/07/2017
    09:00PM — 11:55PM

    Join us on historic Bourbon Street in Jambalaya at Pheasant Run Resort for live bands every Satur...


  • Comedy at Zanies

    10/07/2017
    09:45PM

    See nationally known comics along with some of the country’s hottest new talents for a night full...


  • Bourbon Street Brunch

    10/08/2017
    09:00AM — 01:00PM

    Join us on historic Boubon Street every Sunday for a unique brunch buffet! Enjoy all your favorit...


  • Fabyan Villa Museum & Japanese Garden open

    10/08/2017
    01:00PM — 04:30PM

    The Fabyan Villa Museum and Japanese Garden will return to a public hours schedule starting on Su...


  • Million Dollar Quartet

    10/08/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • I Love A Piano

    10/08/2017
    02:30PM — 04:30PM

    ESO favorites Rich Ridenour, piano and Brandon Ridenour, trumpet, will bring the house down with ...


  • Dr. Evil and the Basket of Kittens

    10/08/2017
    03:00PM — 05:00PM

    This darkly funny farce pits the eternal battle of pure evil against innocent fuzzy goodness. Dr....


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Sculpture on the Prairie

    10/09/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Tri-Cities Exchange Club Breakfast

    10/10/2017
    07:00AM — 08:00AM

    Every Tuesday morning, 7-8am, men and women meet for breakfast at Colonial Cafe on Randall Road, ...


  • Sculpture on the Prairie

    10/10/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Family Talk

    10/10/2017
    07:00PM — 09:30PM

    Finding an ancestor's town of origin can be exciting. Once this piece of information is found, on...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


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