Indulging Politely

That time of year is so upon us again. Yeah you know what I mean The Holidays! It's the month we dread, "There goes my diet", starts playing over and over in your head. If you're in an office setting, which most of us are, the cookies, cakes and sweets starting arriving. Every time you turn your head there it is BAM, "Would you like a brownie?" "No, bitch I want a freaking carrot...yeah pass me 2 of those brownies!" Our healthy eating habits just cease to exist!

Here's my advice: Go for it! Yeah you read it right! GO FOR IT! Make yourself happy just this 1 time of year (OK maybe birthday's too) and just pig the hell out. You owe it to yourself to be a happy. You've worked hard all year, shoot you have so much mileage you can make it to the Moon and back. Just don't OD because you don't want to feel like crap by the end of the evening. Enjoy the season with family and friends, just indulge politely. Be good to yourself because soon enough it's time to reset and welcome 2012.




Get up, dance be happy & especially eat!
Happy Holidays!
East2WestNutrition.com
www.east2westnutrition.com

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The Perfect Steak Indoors

The truth of the matter is that many of us don't like to cook steak other than on the grill. We don't always have the privilege to fire up the grill, so instead we take on the awful task of trying to cook it indoors. I ran across this great article the other day on how to properly cook your steak. Now remember you can't have a great steak if you don't get a great steak.

What You Need

Ingredients

One approximately 1-pound ribeye steak, 1 to 1 1/2 inches thick
Canola or vegetable oil
Kosher salt
Freshly ground black pepper

Equipment

Cast iron skillet
Long tongs
Very thick or well-padded oven mitt

Instructions

1. The first, and most important, step in cooking a great steak is to buy a great steak. The best way to do this is to go to a local butcher, preferably one who either raises the animals himself or sources them from a local farm. The beef should be at least partially grass-fed and humanely butchered. Look for steaks that have been dry-aged to intensify the flavor, too. I buy my steak from a butcher at my local market; they raise the animals on a farm nearby and dry age the beef for at least a couple weeks.

2. Buy a rib eye steak. It should be at least 1-inch thick and have some fat marbling around the edges. Again, buy the best you can. No matter how expensive it is, it will still be cheaper than eating out on Valentine's Day! Expect to pay at least $10 to $15 for a pound of steak. If it is less than that, pass it up. I live in the Midwest, so prices aren't too bad here. If you're in the city, you should probably expect to pay at least $20 per pound. 1 pound of steak will easily feed two, and can be stretched to three or even four people.

3. Now that you have your rib eye steak, open the package and drain out any juices. Blot the steak dry with paper towels or a rag. Let the steak come to room temperature, if it isn't already.

4. Turn on your oven and heat it to broil. Put a cast iron skillet in the oven to heat up with the oven.

6. Pour a little canola or vegetable oil (about 2 tablespoons) into a small bowl.

7. Put about 1 tablespoon of kosher salt into a ramekin and mix in a generous amount of freshly ground black pepper.

8. Brush the oil all over the steak, coating it generously on both sides and on the ends.

9. Now sprinkle the salt and pepper mix generously on both sides of the steak, patting it into the steak so it sticks.

10. Turn on a stove burner to high heat.

11. Very, very carefully remove the hot cast iron skillet from the oven, using your thickest and most reliable oven mitt or pad! Place it over the high heat and use long, sturdy kitchen tongs to place the steak on the hot pan. It should sizzle immediately.

12. Cook the steak for 30 seconds, then flip it over.

13. Cook the steak for an additional 30 seconds on the other side. Then, again carefully, put the skillet and steak back in the oven. Cook the steak for 2 minutes. (Don't forget to turn off the burner) Open the oven and carefully flip the steak, using the long tongs. Return to the oven and cook for an additional 2 minutes. At this point your steak will be medium-rare (as seen in the photos). If you prefer your steak closer to medium, add 2 minutes to the oven time.

14. Take the steak out of the oven. Turn off the oven. Remove the steak from the pan and put it on a large cutting board. Cover it with aluminum foil and let the steak rest for about 5 minutes.

15. Slice the steak against the grain and fan slices out on each plate. Serve immediately.

Additional Notes:
• If you wish, you can also make a pan sauce with the drippings from the steak. To do this, put the skillet over medium heat while the steak is resting. Add about 1/2 cup of beef or chicken broth, and about 1/2 cup of red wine. Bring to a boil, lower the heat, and simmer until it is reduced by at least half. Scrape up any small bits of meat still clinging to the skillet. Pour the reduced sauce over the sliced steak on each plate before serving.

Now I'm hungry!

You can find the entire article via this link: http://bit.ly/vqY6es

East2WestNutrition.com

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What to Cook on Monday?

When Monday comes around, no one really wants to cook. It's the most hectic day to get through. Here's a great & easy recipe courtesy of Whole Foods.

This baked version of taquitos is healthier and less mess in the kitchen than the traditional fried ones. The flavorful chicken filling makes great tacos as well. Serve with salsa, sour cream and guacamole. Leftover chicken or a rotisserie chicken is perfect for the filling.

Ingredients - Serves 4

1 tablespoon olive oil, more for brushing tortillas
1 cup chopped onion
2 cloves garlic, chopped
1 teaspoon ground cumin
1 teaspoon paprika
1/2 teaspoon sea salt
1/4 cup chopped cilantro
2 cups shredded cooked chicken meat
2 cups low-sodium, gluten-free chicken broth
12 (6-inch) corn tortillas
1 cup crumbled queso fresco or shredded Monterey jack or cheddar

Method

Preheat oven to 425°F and oil a baking sheet. Heat olive oil over medium heat in a skillet. Add onion and cook until starting to soften and turn translucent, 3 to 5 minutes. Add garlic, cumin, paprika and salt. Stir to combine and cook 2 to 3 minutes longer, until fragrant. Take from heat and stir in cilantro and chicken. Set aside.

Bring chicken broth to a simmer in a skillet or pot wide enough to hold tortillas. When broth simmers, dip tortillas briefly, one at a time, just to soften, 1 to 2 seconds. Lay tortilla on a work surface and spread 2 or 3 tablespoons chicken mixture over bottom third. Top with a tablespoon of cheese and roll up. Place seam side down on the baking sheet. Repeat with remaining tortillas. Spray or brush tortillas lightly with oil and bake until crisp and lightly browned, 12 to 15 minutes. Serve immediately.

Nutrition
Per serving (About 3 taquitos): 450 calories (150 from fat), 17g total fat, 5g saturated fat, 33g protein, 44g total carbohydrate (6g dietary fiber, 3g sugar), 85mg cholesterol, 540mg sodium

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Your Supplement Source!

This Blog is for YOU!

Well, it is that time again! The beginning of a new calendar year always brings us face to face with what we want to better in our lives. Many of us make resolutions to get ourselves back on track. Why not make 2010 your year to get your health in top form?


Health is more than just physical training. It is mental and emotional too.

Did you know that a proper workout routine with just as little as thirty minutes per day can help you bounce back from life’s challenges? The ability to recover from life’s emotional battles can benefit you in the long run. A good workout can invigorate your muscles, leaving your body less tense and you more relaxed. It can also help to dissolve pain and anxiety.

For those days when you feel like the world is against you? Daily exercise can give you the encouragement to overcome it all. It helps to improve your mood and your outlook on life.

Not only does exercise help to curb your appetite, it also helps you to sleep better at night. One of the best ways to begin your healthy start is to get as much rest as you can. At night, your muscles actually encourage the body to fall asleep so that they can repair while the body is resting overnight. Check out the sleep recovery section of our website.  We have incredible products to help you accomplish the rest that you deserve to get you to the next level: http://www.east2westnutrition.com/82-sleep-recovery


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