Vinegar to fight fat

I turn to vinegar as a flavoring for food quite often, especially when I am dieting. I will use lemon or vinegar and stay away from soy sauce or other sauces that often contain sugars.

I am quoting a blog below that states that vinegar fights fat! I don't know how extensive the study was that is discussed, and it doesn't really matter to me because I like vinegar and I put it on my food already, I am not planning on changing anything or perhaps start drinking it or anything silly like that.

Just some interesting tidbit to file away and think about. Maybe you want to try vinegar on your food? It's a great change when you are reducing calories as most condiments really add up!

This is from a website called Technorati. Technorati was founded to help bloggers succeed by collecting, highlighting, and distributing the global online conversation. Founded as the first blog search engine, Technorati has expanded to a full service media company providing services to the blogs and social media sites and connecting them with advertisers who want to join the conversation, and whose online properties introduce blog content to millions of consumers.

This particular blog was written by Hector Corsi

Some exciting research on vinegar proves that it really does reduce body fat levels, triglycerides and sugar in humans.  I will outline the exact doses you need to achieve these beneficial effects, and when to use it to achieve them.

Fat and Sugar Busting Effects in Mice AND Humans

If you’ve ever had a high carbohydrate meal, or worse, one that was also high-glycemic, you already know that these sugars will convert to fat.  If you use vinegar after a high-glycemic meal, your glucose levels will not rise, according to new research published in the European Journal of Clinical Nutrition.

The study examined the effects of a high-glycemic meal with and without vinegar on diabetic humans.  Those who also had vinegar experienced lower glucose levels after their meal.  Previous research has also shown this effect in healthy people.

Another study, but on mice who were on high fat diets, also shows that acetic acid, the active component in vinegar, enhances fatty acid oxidation and thermogenic proteins such as UCP-2, and prevents body fat accumulation.

Vinegar Reduces Body Fat and Triglycerides in Obese Humans

The most interesting research though,  is a study published in the journal Bioscience, Biotechnology, and Biochemistry, performed on 175 obese patients who were administered different doses of apple vinegar, but did not change their diet or exercise patterns.  One group received a low dose of vinegar, another a high dose, and the placebo group got a beverage that tasted like apple vinegar, but had no vinegar.

The 500 mL beverage (about 2 cups), contained mostly water, with the low dose group getting 15 ml (1 tablespoon) of vinegar mixed in the water, and the high dose group getting 30 ml (2 tablespoons).

Subjects drank 1 cup of the mixture after breakfast, and another cup after supper.  After 4 weeks, body fat levels decreased significantly in both the high and low dose protocol. The higher the dose, the greater the body fat decrease.  After 8 weeks, waist circumference decreased in the vinegar groups.  Body weight, visceral (belly) fat mass and triglyceride levels also decreased in the vinegar groups.

The study reported no side effects, and it suggests that you have to keep drinking the vinegar mixture to keep the beneficial effects.  The good effects go beyond weight reductions, and so vinegar could be an easy, safe, and effective compound to fight fat, and enhance health.

Halibut for Dinner (different)

I never seem to get enough fish...I love it year round. I thoroughly enjoyed this halibut and everything about this is totally appropriate for a pre-competition diet!

This is 6 ounces (uncooked weight) of fresh halibut that I have patted dry then sprinkled with smokey Spanish paprika and black pepper. Pat onto the flesh to make sure it adheres.

I heat a cast iron skillet over very high heat until very hot, spray with olive oil cooking spray then sear on each side 2 minutes, then lower heat and cook 1 minute longer on each side. It will be moist and just barely cooked though.

I topped it with a wonderful puree of bar-b-qued tomatillos.

Take a large bag of tomatillos, remove the papery husks then rinse with cool water. Bar-B-Que them until they are blistered and hot, some may start to split, take them off as soon as they do this. You can alternatively roast them in a hot skillet indoors, or broil them.

Place them in a blender with a small amount of water (about 1/2 cup for a pound of tomatillos), blend until nicely pureed.

This makes a great salsa with no added salt.  The salsa went over the fish, then a nice pop of fresh cilantro leaves. Yes tomatillos have some calories and carbs, they are a vegetable after all, but I used 2 Tbsps, it was like having a little extra vegetable.

I also have  roasted golden beets. Scrub beets to remove all debris, place in a small baking dish and add about a half cup water, cover with foil. Bake in a 400 degree oven until very soft when pierced with a knife, anywhere from 30 minutes to an hour depending on size and freshness.

When the beets are done, remove the skins with a paring knife, they will pull off easily, as long as you do not use the red beets, your fingers won't get stained.

Cut the beets into quarters or even more pieces if large, place in a bowl and add black pepper and red wine vinegar, about 3 Tbsps for a pound of beets. Allow them to macerate for at least a half hour or as long as you like.

Par boiled green beans, plain.

I squeeze lemon all over everything, it goes great with all of the flavors.
 

Do you notice I have no starch? Yes, this is true.

It's my way of "carb cycling" and it's not even close to what most people have heard of.

I think carbs are good for you. I do not believe that extremely low carb diets are healthy for many reasons.

The first reason is I don't think that any diet that is so restrictive that you cannot maintain it, or something very close to it year round is  ever going to be successful. My definition of success is not a weight loss that is regained, it is a change in body composition forever.

If you cut carbs extremely low, you cannot or will not sustain it long, most people just won't do it. Most people will also feel extremely deprived and will binge and not stay on the diet.

Also, carbs make your body function properly, you need them for brain function and for energy.  Your muscles look full when you have eaten carbs, your body looks healthy.

Without them you look thin, emaciated, tired, not a look I can recall ever striving for.

However,  there are times when I need to lose some bodyfat and by a certain time, so that's when I will manipulate my carbs.

First, I never ever cut them really low, it doesn't work for me. I have met people who swear by it, but I have not yet met anyone who can live with it very long.

I maintain a clean, healthy diet year round. I of course will go though periods of eating completely unhealthy things a couple weeks after a competition, then it's back to a balanced diet, all the time.

I will not deprive myself in the off season, but I will make the right choices most of the time. I aim for 90% compliance.

I feel that eating right year round ensures I never gain a tremendous amount of weight like many competitors do, I don't have to struggle to lose it, and my "pre-competition diet" is really not much different than my "off-season diet", I just cut out some higher fat, higher sugar items and limit portions a bit more.

I eat carbs (starches) at every meal except my final meal immediately prior to bed. At that meal I have some vegetable, which has a very small amount of carbs, but not much.

When I am close to competition time, I eliminate those carbs (it is usually one cup of spinach). And then, I will cycle just a little in and out in my 5th meal (dinner).

So tonight, no carbs at dinner. It's ok, I won't be exercising, I don't need the energy. I will do this three nights, then the fourth, have carbs for dinner again (3 ounces rice or potato). Then three nights no carbs with dinner, and add them again on the fourth.

If I am stuck and not losing weight, and I have made sure I am eating the correct protein and vegetables, and am doing extra cardio, I may reduce my starches at other meals for a few days also, no more than one ounce though. If I do this, is it typically no longer than 2 weeks.

This very small change makes a difference, but I will never suffer, I will never look gaunt, I will remain full and healthy looking.

Feeling Blue and Vinegar Chicken

I woke up feeling blue today, and it has lingered for quite some time. I am a really upbeat person, I don't get down very easily.

It's the diet.

It's Sunday and I  have 20 days to go. 20 days is not a long time, it can whiz by so fast. But when you are on a super strict diet, it can go oh so slowly.

I actually had tears well up in my eyes this morning as I was on the treadmill, and it was not the treadmill making me cry. It was the feeling of despair that hits you sometimes, and those of you who compete will know exactly what I am talking about.

I spent three hours at the gym, I worked shoulders, then bootcamp with "R" and I did my cardio for a half hour, I didn't feel like going back a second time today.

I am ready to live a normal life, ready to relax a bit.

I come home famished, all I had was my meal replacement drink at 5:15, and it was now 9:30. Egg whites, and then a bowl of steel cut oats. So hungry. Almost decided to eat turkey meatballs and rice, that may make me feel normal again.

David offers some tastes of his food, forgetting that I cannot try it. He apologizes, not intending to make things worse for me.

I start making vinegar chicken for David and Cooper's dinner. It is a fabulous dish, that if I wasn't so close to competition time I could eat, but not today. I cook and try not to pay attention to the smells, Coop walks in and says it smells great.

La Volaille Au Vinagre De Vin Bistro D'A Cote

Saute 6 chicken legs, 6 chicken thighs (or a cut up whole chicken) that has been generously salted and peppered  in 3 tablespoons olive oil and 2 tablespoons butter till golden. Remove from skillet, drain fat, add chicken back into the skillet. Slowly add 1 1/2 cups red wine vinegar, cook about 10 minutes till reduced by half, turning chicken occasionally.

Add 1 cup chicken stock, 1 large can chopped tomatoes, salt and pepper, cover and simmer 20 minutes. Remove chicken, then reduce sauce for 10 minutes. Add the chicken back into the skillet, it's best if you refrigerate it a while, even overnight, it makes the flavors better. Then reheat, and add 4 tablespoons butter.

It is served with potatoes au gratin made with creme fraiche and Gruyere cheese.

I then made them a fig crostada (rustic tart) for dessert.
 
There are always leftovers from the chicken so what do I do? I think they may even like this better: The sauce is thin, and I take all the remaining chicken from the bones, mix it with the remaining sauce and serve over pasta the next day.

Me? I will have red snapper, asparagus and rice.

I think this scenario repeated day after day would get anyone down eventually.
David and Cooper leave for a few hours to a couple lacrosse games, I have brought work home so my mind is occupied and I am not feeling so down, I am concentrating too much.

I decide to make pastry tart for some homemade fig "pop tarts"...I will freeze the dough and cook them later, just before I go to my competition, they are best room temperature says the  recipe, they look stunning and I cannot wait to try them!

The dough is flour, sugar, salt, butter and cream cheese. Filled with a homemade fig jam mixture then baked and glazed, they should be fabulous with a steaming hot cup coffee... or champagne.

I don't lick my fingers as I prepare the dough, but I really want to, no one is watching, I can easily do it and no one would know. But I would, and if I didn't look my best when I stepped on stage, I would be really angry at myself in 20 days.

I eat my next meal, a can of tuna, 4 ounces brown rice and some mushrooms. I am increasing carbs because I have started putting out ketones, I monitor my urine to see if I have been cutting back too much and I have, so it's more starches for a while.

I still have a couple pounds to lose, so it's tough, I have to increase carbs yet lose weight, it means more cardio.

Pincho Morunos Chicken

I am forever attempting to keep the family well fed and happy, and maintain my fairly strict diet at the same time.

For those of you have have known me long, it is no news that my hobby used to be cooking.  In fact, I even won the "build a better burger" contest for the western United States for my Gorgonzola Beefburger with Sun dried Tomato relish...I have always loved burgers.

I made this dish with pork tenderloins for the boys, and I  used ground chicken breast to make some 'patties" for myself. The only difference was theirs had olive oil in the marinade, I left that out of mine. They loved it, said it was a
keeper and I liked mine too!

This makes 8 patties

2 pounds ground chicken or turkey breast (only use breast, the other stuff is skin, fat, garbage, don't use it).
1/2 medium onion minced fine
2 cloves garlic minced fine
1 Tbsp parsley minced fine
1 1/2 tsp Spanish paprika (I like agri-dulce)

1/4 tsp red pepper flakes

1/2 tsp ground cumin

1/4 tsp ground coriander

1/4 tsp dried oregano

1/4 tsp saffron threads (I know it's expensive so leave it out if you don't have it) I am lucky that my brother lives in Spain and it is cheap there! My sister is bringing some back this month in fact.

1 Tbsp red wine vinegar

1 Tbsp dry sherry or dry white wine

1/2 tsp salt

1/4 tsp pepper

Mix all ingredients together. It will be a sticky mess!  Form into balls as best you can, wrap individually in plastic wrap, then "shape" into patties to freeze them.

Heat a cast iron skillet and spray with olive oil cooking spray, fry on each side until cooked through, about 4 minutes per side. You can tell by pressing on the patty, it should be quite firm when done.

Great with lemon squeezed all over...

If you are cooking for someone who is not watching oil intake, you would mix 1 1/2 Tbsps olive oil in the marinade, and marinade whole pork tenderloins or pork chops several hours or overnight. Bar B Que over medium high heat.

Spaghetti and Turkey Meatballs

I am in heaven!

I made turkey meatballs and had them with shirataki noodles for lunch. Life has blossomed again! 

I adapted this recipe from musclemag and changed the proportions since it was designed for a huge bodybuilding male. 

To be completely truthful, it isn't as good as the big, beefy, breadcrumb laden, olive oil coated, Parmesan cheese meatballs that I make for my family (and if you want that recipe, let me know, it's fantastic!)

Considering the amazingly low calorie and carb count though, I am a happy camper eating this, in fact, I froze 7 single serving bags for myself and stocked up on shirataki noodles.

This recipe makes 4 servings. If you were feeding a big guy, you may want to give him double :)

Meatballs:

1 pound ground turkey breast
3 egg whites (or use 1/2 cup liquid egg whites)

1 cup onion, diced

2 cloves garlic, minced

2 tsp oregano

2 tsp basil

1/2 tsp red pepper flakes

salt

pepper

Pre heat oven to 400 degrees, lightly coat a cookie sheet or baking dish with cooking spray.

Remember that spray has no calories only when you use the recommended amount, which is 1/3 of a second spray! I kept testing to see if I was using the correct amount and I am a slow sprayer, I couldn't spray in 1/3 of a second....a can of Trader Joe's olive oil spray has 564 sprays in it, maybe when I am bored some time I should track my usage to see if I am over using it, but I am fairly sure I am.

Mix all ingredients together, if using whole, dried spices, rub them together in your hands to pulverize them.

Scoop out spoonfuls of mixture to form 1" to 2" meatballs and place on tray.

Bake approximately 15 minutes. These won't brown, there isn't anything to brown, no fat, no bread, nothing.

While the meatballs cook, make the noodles. For 2 people use 2 packages shirataki noodles.

Bring a pot of water to boil. Drain and rinse noodles very well under lots of water, then boil 3 minutes. Drain again and place onto paper towels, blot well. It is very important to do this and dry them well to reduce the gelatinous texture. Leave noodles there until ready to add to sauce.

Sauce: 

1/2 cup tomato sauce
1/2 cup chicken or beef broth


Place sauce ingredients into a skillet, then transfer meatballs into the sauce, simmer 5 minutes. Add salt and pepper to taste. Add cooked noodles, stir together and warm for a couple minutes. 

This will have very little sauce, only enough to coat the noodles. Feel free to add as much sauce, prepared spaghetti sauce, anything but remember that tomato sauce has a great deal of carbohydrate, so if you are really watching your weight, try to use more broth based sauces, with just a small amount of tomato sauce added, or use fresh tomatoes, chopped up finely.

Sauces can all be made more flavorful by using mushroom soaking liquid (from dried wild mushrooms), beef broth, a small amount of balsamic vinegar, truffle salt or chicken stock.

This dish, when prepared as I describe, without extra sauce or any cheese has the following nutritional breakdown: 

212.5 calories (yes that is the noodles and the meatballs!)
15.2 grams carbs (yup!)

33 grams protein (wow!)
3.5 grams fat (I love it!) 

Give it a try.

Chorizo Turkey Cutlets

We returned home from a lacrosse game, about an hour and a half later than I thought we would. Of all people, I didn't bring food with me! The game was a one hour indoor game, and was smack dab in between meals.

Shaydon Santos, the program director asked Cooper to stay a bit longer, Telemundo was filming and wanted some of the Cali*Lax players in the footage.  

 
By the time I got home, I was hungry and missed a meal. Missing a meal is a real problem when you are prepping for a competition, it may even be worse than eating too much!

I had a rice cake and some peanut butter to hold me a bit, then started making dinner.

David was making cooper "a little snack". He had a chorizo quesadilla, dripping in melted cheese. It made me really, really hungry for chorizo. I knew the cheese was out of the question though.

Dinner was turkey cutlets, they are pre sliced, thin rounds of turkey breast that cooks very quickly. I decided to make turkey cutlet chorizo!
 

I got a large non-stick skillet, sprayed it with olive oil cooking spray, then placed the turkey cutlets in the pan. I generously sprinkled them with chili powder, onion powder, garlic powder (be sure to use the powders and not the salts), pepper and salt.

Once they browned, I turned them over and sprinkled the same thing on the other side then poured in a generous amount of red wine vinegar, which sizzled and began to cook off quickly. One more turn, a bit more vinegar and it was done.

I served it with a side of plain brown rice, (2 ounces), I am now eating to lose fat so starches are restricted, steamed cauliflower and a mixture I had made the previous day of roasted cubed eggplant and sauteed red bell peppers, poblano peppers, and pimiento de padron peppers.

It satisfied my chorizo craving, and I now have a new tasty meal in my repertoire.

Salad Lyonnaise

One of my favorite salads, Salad Lyonnaise. It can be rather fattening if you order it at a restaurant, but if you make it yourself, it can be quite delicious and good for you at the same time.

Salad Lyonnaise is made with frisee, with a mustard vinaigrette, croutons, lardoons and a poached egg on top. Most people automatically assume a salad is healthy and a great diet choice. Not so, in fact, most restaurant salads are as calorie laden as a cheese burger and just as fattening.

To start with, the salad dressing is always a killer. It is laden with fat and they put way too much on, the greens are almost always swimming in oil.

Croutons are also covered in oil, they are fried!

Lardoons? Those are just long, thick slices of bacon.....

So how do you make this at home so it tastes good and you aren't ruining your diet?

Make your own dressing, but make a white wine mustard vinaigrette:

1/3 cup white wine vinegar
1 Tbsp grainy mustard
1 Tbsp Flax oil
pepper
1 packet splenda

Then, don't fry croutons, but cut some whole grain or ezekiel bread into large squares, bake it in a 400 degree oven, turning occasionally until crisp, 10 minutes. Or toast it and cut it into cubes.

Cut turkey bacon into thick slices, then fry or microwave and drain well.

Toss the frisee with some of the vinaigrette, croutons and lardoons, then top with a poached egg. The egg should still have a warm, runny yolk so that when you cut into it, the warm yolk mixes with the salad greens. Sprinkle on some chopped chives and a couple grindings of pepper.

Delicious!