5 REASONS YOU MIGHT NOT BE LOSING WEIGHT, HIGH-PROTEIN BREAKFASTS, AND MORE #520 01/29/2013
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5 Reasons You Could Be Gaining Weight

By Steve Edwards

Nothing taps your panic button quite like gaining weight, especially when you're on a weight loss program. Unfortunately, it's an inevitable fact of life. Luckily, you've got me here to tell you that, as long as you're following a solid program, results will come. It's a physiological certainty (unless you have an underlying issue, like hypothyroidism).

I realize this might take further convincing, considering our instant-gratification society. But this ain't my first weight loss rodeo. I've seen almost every scenario you can dream up, most of which were solved by patience. That said, there are some strategies you can use to ensure you're getting the most out of both your diet and exercise program. Let's tackle five of the most common weight loss conundrums.

Woman on Scale



  1. I'm following the program perfectly. Why isn't it working?! Cortisol is a word you should become familiar with, as it's a key factor here. You've probably heard that it makes you fat, but you have no idea why "they" say that. What is cortisol? It's actually a performance-enhancing stress hormone that serves an important function in survival situations. Unfortunately, when we force too much daily stress on our bodies, we shift into a state of chronic cortisol release. This can cause us to store excess fat as a survival instinct. While it sounds pretty dire, it's generally only a serious problem in those with poor lifestyle habits.

    The beginning of a diet and/or exercise program, however, is a survival situation. In a very simplistic sense, your body releases cortisol, which, in turn, causes excess water retention to help you rebuild broken down muscle tissue. While this is cortisol functioning properly, it does lead to a period of water weight gain as you adjust to a new program. It's nothing to worry about. By following a solid plan, your body will adapt by repairing this muscle tissue. This results in an increase in your metabolism and leads to weight loss if that's your goal.

    The trick is that there is no hard line on how long this adaptation takes. It's based on your individual parameters. Just rest easy in the fact that it will happen, unless you force it not to, leading us to . . .
  2. Woman with Small PortionI'm barely eating. Severe undereating causes cortisol release, as it's the definition of a bodily emergency. Beachbody® offers many kick-start (or express) eating plans where you undereat for a few days, but you're always encouraged to get back to a solid maintenance calorie level quickly. A short period of strategic undereating with proper hydration will help your body dispense of unneeded food (most of us chronically overeat) and regulate bodily functions. Go too long, however, and chronic cortisol release is the result.

    This is a tough situation because our natural reaction to weight gain is to eat less. When you're exercising, it's important to keep your eye on workout performance, as opposed to how much weight you're losing. You should be eating enough so that your daily workouts improve over time. As long as that's happening, your body is adapting, your metabolism is increasing, and you will lose weight provided you also don't overeat.
  3. I've been doing hard workouts for weeks. On the performance theme, you need to continually improve, which is why workouts get harder as you move through any of Beachbody's programs. It's also why we add resistance (via added weight or gravity, as is the case with jumping) to workouts. If you're doing the same workouts at the same intensity constantly, you are not forcing adaptations that lead to changes in your metabolism. This is called a plateau.

    A plateau, technically, isn't gaining weight—it's remaining the same—but a proper diet and exercise program should continually force improvements (in the form of adaptations). Otherwise, your metabolism won't continue to increase, which is the goal of most weight loss programs.
  4. My friend and I are doing the exact same thing and she's losing. Back to adaptation. We all react differently. The only absolute is that our bodies will change over time with a healthy program. A fitness rule called the Specificity of Adaptation states that it takes the body between 3 and 12 weeks to adapt to new stimuli, which is a very broad range. This is why it's vital that you stick to your program and not change it repeatedly based on your daily results!

    In our test groups, two-week results have almost no bearing on who does best in the end. In fact, many people that undereat early and get off to a fast start will stagnate, while those who stick to the plan and eat as advised will start slower but train harder over time, leading to rapid weight loss as the program wears on.
  5. Woman with Small PortionI lost weight for a while but now it's stopped. For ages on the Team Beachbody® Message Boards, this was our most frequently asked question. You eat less to lose weight. Things are going great, but suddenly you plateau—or start gaining. Odds are, your metabolism has slowed down in order to deal with the decreased calories. You're starving your now fit body, so it's doing what it needs to do to survive. The answer to this problem is pretty simple: eat more.

    Again, this is a tough sell, so here's an example. One of our early Success Stories lost 40 pounds during a round of Power 90®, eating only 1,200 calories a day. He then stagnated for a long time and was very resistant to eating more, fearing it would kick-start a regression. We talked him into adding calories until, finally at around 2,000 calories, weight loss resumed. It then became so rapid he dropped through his goal, and about 20 pounds below, until finally, at around 3,000 calories, he leveled out. Then a daily diet of around 3,500 calories a day got him to a ripped 175.

So the moral of today's lesson is to trust your exercise program—at least if it's a Beachbody program. We've been doing this a long time and we know what works. There are no magic bullets. Body transformation is based on making consistent, healthy lifestyle changes. Do that and you'll never need to ask yourself why you're gaining weight again.

Related Articles
"10 Popular Diet Tips to Ignore"
"Ask the Expert: When Should I Stop Eating at Night?"
"Confessions of a Junk Food Junkie: 6 Tricks to Kick the Habit"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

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19 High-Protein Breakfasts (and Snacks!) Under 350 Calories

By Rebecca Swanner

Everyone loves a little instant gratification. And when you're starting out on a new workout regimen, seeing results quickly can help you stick to your new healthy habits.

Cereal with Berries

One of the easiest ways to quick results is to increase the percentage of protein in your diet. That's one of the reasons some of our programs—including P90X® and ChaLEAN Extreme®—begin with a high-protein phase. The extra protein in your diet will also help you feel more satiated even if you're cutting back on your calories. And ideally, we've left you with enough carbs to fuel your workouts. Plus, it will help you understand your body's relationship to carbs—how many you really need and how they affect your energy level. This will help you eat healthier in the long run.

However, this high-protein phase should be just that: a phase. You will reach a point at which you'll need to introduce more carbs back into your diet. That's because your workouts are fueled primarily by blood sugar and glycogen (stored carbs), and eventually you'll reach a point where you're just not replenishing those stores adequately. This may be after a few days or it may be after as long as 8 weeks. Let your body tell you.

Here are some signs you need to start eating more carbs:

  • Your overall progress starts to plateau
  • You notice that your performance is suffering
  • You're often (or always) tired
  • You feel like you physically hit a wall during your workout (also known as "bonking")
  • You throw up

Here are 19 breakfasts and snacks—including some vegetarian-friendly ones—to get you started. Most can be made in 15 minutes or less. Let us know how your journey is going at mailbag@beachbody.com.

Breakfasts:

Goat Cheese, Tomato, and Parsley ScrambleGoat Cheese, Tomato, and Parsley Scramble (Body Beast®)
These eggs are seasoned with the slightly tart flavor of goat cheese. The sweet tomatoes offer a delicious balance.

(Makes 1 serving)

Ingredients:

  • 2 large eggs
  • 1 dash sea salt
  • 1 dash ground black pepper
  • 1-1/2 tsp. extra-virgin olive oil
  • 1 medium tomato, chopped
  • 1 Tbsp. finely chopped fresh flat leaf (Italian) parsley (or 1 tsp. dried parsley)
  • 1/4 cup crumbled soft goat cheese (1 oz.)

Preparation:

  1. Combine eggs, salt, and pepper in a medium bowl; whisk to blend.
  2. Heat oil in medium nonstick skillet over medium-low heat. Add egg mixture; cook slowly, stirring frequently, until eggs are almost set.
  3. Stir in tomato and parsley. Sprinkle with cheese; cook for 1 minute or until eggs are fully cooked.

Sagi's Variations: You can substitute the same amount of feta cheese for the goat cheese. You can use fresh basil, cilantro, or chives instead of parsley. You can use chopped zucchini, asparagus, or broccoli instead of tomatoes.

Nutritional Information (per serving):

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
303 23g 8 g 385 mg 521 mg 6 g 2 g 4 g 19 g


Egg Sandwich with Canadian Bacon (ChaLEAN Extreme®)
Great for breakfast, lunch, or dinner, this sandwich pairs well with a simple green salad.

(Makes 1 serving)

Ingredients:

  • 1 large egg
  • 1 large egg white
  • Nonstick cooking spray
  • 3 cups fresh spinach
  • 1 slice whole wheat bread, toasted
  • 1/2 oz. Canadian bacon, warm
  • 2 Tbsp. grated Parmesan cheese

Preparation:

  1. Combine egg and egg white in a small bowl; whisk to blend. Set aside.
  2. Heat medium nonstick skillet lightly coated with spray over medium heat. Add spinach; cook, stirring frequently, for 2 to 3 minutes or until wilted. Remove from skillet. Set aside.
  3. Add eggs to skillet; cook over medium-low heat, stirring frequently, for 2 to 3 minutes or until eggs are set.
  4. Top toast with Canadian bacon, spinach, eggs, and cheese.

Nutritional Information (per serving):

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
246 10 g 4 g 206 mg 545 mg 16 g 4 g 2 g 24 g


ProatmealProatmeal (INSANITY®)
This high-protein oatmeal gets a flavor boost from fresh berries and walnuts. A great way to jump-start your day.

(Makes 1 serving)

Ingredients:

  • 1/2 cup water
  • 1/4 cup old-fashioned rolled oats
  • 1/3 cup fresh or frozen berries
  • 1 scoop Beachbody® Whey Protein Powder, Chocolate or Vanilla flavor
  • 1 Tbsp. chopped walnuts
  • 1/2 cup nonfat milk (or unsweetened almond milk, rice milk, or soy milk)

Preparation:

  1. Bring water to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat.
  2. Combine oatmeal, berries, Whey Protein Powder, and walnuts in a medium bowl; mix well.
  3. Top with milk.

Nutritional Information (per serving):

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
299 8 g 2 g 37 mg 107 mg 33 g 6 g 14 g 26 g


Chicken Scramble (P90X®)
This high-protein breakfast will stay with you and keep you satiated throughout the morning.

(Makes 1 serving)

Ingredients:

  • Nonstick cooking spray
  • 6 large egg whites
  • 3 oz. cooked chicken breast, boneless, skinless, diced
  • 3 Tbsp. grated Parmesan cheese (3/4 oz.)
  • Fresh basil leaves, chopped (for garnish; optional)

Preparation:

  1. Heat medium nonstick skillet lightly coated with spray over medium-low heat. Add egg whites; cook, stirring occasionally, for 4 to 6 minutes or until eggs are almost set.
  2. Add chicken and cheese; cook until set.
  3. Garnish with basil if desired.

Nutritional Information (per serving):

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
324 9 g 4 g 89 mg 678 mg 2 g 0 g 2 g 55 g


Breakfast Caprese with Pesto (LES MILLS COMBAT)
This Italian-style breakfast will keep you satisfied with its savory flavors until your first snack of the day.

(Makes 1 serving)

Ingredients:

  • 4 large egg whites
  • Nonstick cooking spray
  • 1 slice medium tomato
  • 1 oz. fresh mozzarella cheese (sliced)
  • 1/2 tsp. prepared pesto sauce

Preparation:

  1. Place egg whites in a medium bowl; whisk to blend.
  2. Heat medium nonstick skillet lightly coated with spray over medium-low heat. Add eggs; cook for 1 minute. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath. Cook for 3 to 4 minutes or until set.
  3. Top with tomato, cheese, and pesto. Gently fold in half.

Nutritional Information (per serving):

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
170 7 g 3 g 15 mg 285 mg 2 g 0 g 2 g 21 g

5 Super-Quick Breakfasts:

Berry Healthy Cereal
3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean) topped with 1 cup nonfat milk and 1/2 cup berries
Nutritional Information (per serving): Calories: 266, Protein: 13 g, Fat: 3 g, Carbs: 50 g

Cottage Cheese On-the-Go
1 cup 1% cottage cheese served with 1 medium apple, or 1 medium pear, or 1 cup cubed melon, or 1 cup berries
Nutritional Information (per serving): Calories: 257, Protein: 28 g, Fat: 3 g, Carbs: 31 g

Yogurt with BerriesCrunchy Greek Yogurt
1 cup nonfat plain Greek yogurt with 3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean) mixed in
Nutritional Information (per serving): Calories: 285, Protein: 23 g, Fat: 3 g, Carbs: 45 g

The Hulk Greentealogy
1.5 scoops (or 1-1/2 packets) Greenberry Shakeology® blended with 1 Tbsp. matcha green tea powder, 1 Tbsp. all-natural peanut butter, 1/2 cup nonfat milk, 1 cup water, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 377, Protein: 32 g, Fat: 9 g, Carbs: 44 g

Yogo Berry
1 scoop (or 1 packet) Greenberry Shakeology blended with 1 cup strawberry halves, 1/2 cup plain nonfat yogurt, 1 Tbsp. raw honey, 1 cup nonfat milk, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 401, Protein: 32 g, Fat: 1 g, Carbs: 69 g

9 High-Protein Snacks to Keep You Satisfied:

Lox and Cucumber
Spread 2 tsp. cream cheese on 4 cucumber slices and top with 2 oz. smoked salmon (lox)
Nutritional Information (per serving): Calories: 105, Protein: 11 g, Fat: 6 g, Carbs: 1 g

Cottage Cheese with BerriesCottage Cheese and Fruit
1/2 cup 1% cottage cheese topped with 3 medium strawberries, sliced
Nutritional Information (per serving): Calories: 93, Protein: 14 g, Fat: 1 g, Carbs: 6 g

Maryland-Style Blue Crab
1 (4-oz.) drained can of lump crabmeat mixed with 1/4 tsp. Old Bay® Seasoning
Nutritional Information (per serving): Calories: 82, Protein: 18 g, Fat: 1 g, Carbs: 0 g

White Tuna Salad
1 (4-oz.) drained can of solid white tuna, packed in water mixed with 1 Tbsp. mayonnaise and 1 Tbsp. capers (optional)
Nutritional Information (per serving) including capers: Calories: 210, Protein: 23 g, Fat: 13 g, Carbs: 0 g

Mocha Chiller
1 scoop (or 1 packet) Chocolate Shakeology blended with 1 cup cold coffee and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 152, Protein: 18 g, Fat: 1 g, Carbs: 17 g

Chocolate Spice
1 scoop (or 1 packet) Chocolate Shakeology blended with 1 cup nonfat milk, 1/2 tsp. cinnamon, 1/4 tsp. nutmeg, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 239, Protein: 26 g, Fat: 1 g, Carbs: 30 g

Spicy Turkey, Cheese, and Tomato on a Rice Cake
1 multigrain rice cake topped with 1 oz. low sodium, nitrite-free turkey breast, 1 oz. provolone cheese, 1 slice tomato, and 1/4 tsp. hot pepper sauce
Nutritional Information (per serving): Calories: 163, Protein: 13 g, Fat: 8 g, Carbs: 9 g

Jerky
Though high in sodium, jerky does pack a lot of protein. For example, one bag of Trader Joe's® turkey jerky has 60 calories and 11 grams of protein per oz. Make sure you check the nutritionals before enjoying!

Egg White Salad
For a healthy, egg white salad, check out this hard-boiled egg white salad from the Hungry Girl that features lemon, lime juice, and crunchy veggies.
Nutritional Information (per serving): Calories: 90, Protein: 11 g, Fat: 1 g, Carbs: 9 g

Related Articles
"7 Healthy (and Yummy!) Halloween Treats"
"4 Great Vegetarian Sources of Protein"
"Summer Snack Attack! 23 Easy, Beach-Friendly Snacks Under 150 Calories"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

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8 Easy Ways to Have Great Skin All Winter Long

By Sarah Stevenson

Winter can be one of the hardest seasons for our skin to endure. From November through March, cold and wind can make us look downright reptilian if we aren't careful. But have no fear! We have 8 weapons to fight off Jack Frost and the dryness winter brings.

Woman

  1. Hydrate. Make sure you are drinking enough water and eating foods that help you (and your skin) stay hydrated. According to the Institute of Medicine, an adequate intake for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day1. When you drink plenty of water, you also flush the toxins out of your body that cause problems for your skin.
  2. Man Moisturizing His FaceMoisturize. To keep your skin from becoming dry and overly sensitive, it's important that you apply moisturizer several times a day. Make sure your moisturizer contains hyaluronic acid. Put acid on my skin to moisturize it? What? No worries, hyaluronic acid isn't acid in the "OW! It burns!" sense. Instead, it acts as a sponge for your skin, sitting on the surface layer and drawing in water to moisturize it.

    Those of you who have oily skin don't have to worry; when your skin is hydrated properly, you will produce less oil because your skin doesn't have to overcompensate for the dryness2.
  3. Tweak Your Skincare Routine. Decreasing your use of face care products like Retin A® and conventional soaps that dry out your skin is a must. Soap clears your face of the buildup of dirt and oil you accumulate in a day, but it also strips your skin of the moisture it needs to give you that healthy glow. Dr. Susan C. Taylor, Harvard-trained dermatologist and clinical researcher, suggests "using liquid cleansers that contain petrolatum which seals moisture into the skin."
  4. Turn the Heater Off . . . Or at least down. During this season, the heater is not your best friend. Although it keeps you toasty, it also tends to dry you out, making it even harder to have beautiful skin this time of year. You'll also save money on your electric or gas bill if you keep the thermostat at a reasonable temperature. Warm blankets and lots of candles will give your house a warm ambiance and keep your skin free of cracks and crevices.
  5. Use a Humidifier. The air lacks moisture during winter, so consider purchasing a humidifier to help give your skin and sinuses the extra drink of water that they crave. If your skin remains moist, it is less likely to chafe and crack.
  6. Layer your clothes. When you wear several layers, you protect your skin from weather damage . . . and you'll stay nice and toasty! Make sure your bottom layers are easy on the skin—so wear cotton and fleece. Wool keeps you the warmest, so leave that for the outer layer, so you enjoy the warmth it offers but avoid the irritation.
  7. Avoid Soaking. Peel off those wet clothes as quickly as possible. When your hands and feet are stuck in wet gloves and boots, it can irritate your skin, causing cracks, sores, and dry spots. Also, take shorter, cooler showers and baths. The hot water actually breaks down the lipid barriers in the skin, which can cause your skin to dry out3.
  8. Woman Moisturizing her handsExfoliate. Sometimes the best way to get rid of dry flaky skin is to scrub it away. Hands and feet tend to need the most exfoliation this time of year. You can create your own scrubby concoction by mixing sugar or salt with almond oil4. Experts suggest doing this once or twice a week. But avoid over-exfoliation because it can irritate the skin.
  9. Tackling Your Problem Areas. Now you know how to heal winter skin in general, but what about those problem areas? Your hands and lips are the two areas that suffer the most damage during the winter season. But with a few tweaks, you will likely have the healthiest hands and the most kissable lips this season.
    • Protect Your Hands. Be sure to keep them safe from the harsh cold and wind by covering them in lotion several times a day. Always wear gloves or mittens when going outside in the frigid cold. Wool clothing can irritate the skin, so make sure your gloves are lined with cotton, fleece, or faux-fur. And if you want to combine the two, sleeping with your hands slathered in lotion and covered in gloves will let you wake up to smooth, soft hands.

    • Learn to Love Lip Balm. Dry, cracked lips are bad news for both you and those you kiss. Exfoliate dry, chapped lips by wetting your toothbrush and brushing it across them a bit to scrape off old skin. Also, be sure to apply lip balm often. Find one that provides SPF protection as well so it can protect you from the sun's harmful rays.

Winter doesn't last forever, but the way we treat our skin during these months does. So be sure to care for your skin a bit differently than you would the rest of your year. Before you know it, spring will be here and you can bounce back to your normal routine. Keep warm, friends, and keep that radiant, glowing skin this winter.

Resources:

  1. Institute of Medicine (US). Panel on Dietary Reference Intakes for Electrolytes, & Water. (2005). DRI, dietary reference intakes for water, potassium, sodium, chloride, and sulfate. National Academy Press.
  2. Diana Draelos, Z. (2000). Therapeutic moisturizers. Dermatologic clinics, 18(4), 597-607.
  3. Baumann L. Cosmetics and skin care in dermatology. In: Wolff K, et al. Fitzpatrick's Dermatology in General Medicine. 7th ed. New York, N.Y.: The McGraw-Hill Companies; 2008.
  4. Lad, V. (2012). The complete book of Ayurvedic home remedies. Three Rivers Press.

Related Articles
"10 Great Foods for Your Skin"
"4 Tips on Treating Skin Ailments"
"Fun in the Sun without Getting 'Well Done'"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

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Recipe: Hearty Beef Stew

(Makes 6 servings)


 Hearty Beef Stew
Cold enough for ya? This winter has been a killer, so how about a nice, healthy bowl of stew? Not only is this a delicious source of protein, but cooking all those veggies in the broth guarantees that you still get all those vitamins and minerals that might have been leached out with boiling or steaming. So grab yourself a spoon and prepare to be warmed to the core.

Ingredients:

  • 1-1/2 lb. raw lean beef stew meat, boneless
  • 1-1/2 medium onions, chopped
  • 2 medium tomatoes, chopped
  • 1/4 cup reduced-sodium soy sauce
  • 1 Tbsp. hot pepper sauce (like Tabasco®)
  • 1/2 to 1 cup low-sodium organic beef broth (or vegetable broth)
  • 1 bay leaf
  • 1/2 medium green bell pepper, chopped
  • 1/2 medium red bell pepper, chopped
  • 2 medium carrots, sliced
  • 2 medium potatoes, cubed
  • 3 cups cooked quinoa, hot

Preparation:

  1. Place beef, onions, tomatoes, soy sauce, hot sauce, 1/2 cup broth, and bay leaf in large saucepot.
  2. Bring to a boil over medium-high heat. Reduce heat to medium-low; cook, covered, for 40 minutes, adding additional broth as needed.
  3. Add bell peppers, carrots, and potatoes; cook, covered, for an additional 15 to 20 minutes or until sauce has thickened and beef is fork tender.
  4. Serve with quinoa.

Vegan Variation: Substitute beef with same amount of tempeh. Use only 1/2 cup vegetable broth instead of beef broth. Bring to a boil and cook for 10 minutes. Add vegetables and cook for an additional 10 to 15 minutes.

Nutritional Information: (per serving)

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
346 7 g 2 g 75 mg 626 mg 40 g 6 g 5 g 33 g

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.


Body Beast and P90X®/P90X2® Portion Information

Body Beast Nutritional Information:

Protein Starch Veggies
3 2 2



P90X/P90X2 Nutritional Information:

Protein Grain Vegetables
1 1 1





If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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