Healthy 4th of July Recipes

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TD's Summer Grilling Specials

Everyone loves to fire up that grill and toss on a special something for dinner.  And with the July 4th weekend less than 2 weeks away, here are 2 of my favorite healthier grilling options:

Blackened Salmon Sandwich

Ingredients:
1 pound fresh salmon; this will make 4 servings
2 teaspoons blackened or Cajun seasoning
1 small pitted avocado
1 tablespoon low-fat mayonnaise
4 whole-wheat buns, toast them, it makes a difference!
1 cup arugula
2 tomatoes, slice thin
½ cup thinly sliced red onion

Directions:
Oil grill rack, preheat grill to high.
Rub salmon on both side with seasoning, grill until cooked through, generally 3-4 minutes a side.
Mash avocado and mayonnaise in small bowl.
Spread some of the avocado mayonnaise mixture on each roll and top with salmon, arugula, tomato, and onion.
ENJOY!

Lime and Pepper Flank Steak Strips

Ingredients:
1 pound flank steak
1 large lime
Ground pepper or peppercorn

Directions:
Slice flank steak into thin, beef jerky type strips.  I generally go against the grain and slice shorter strips versus going with the grain and cutting larger strips.
Place strips in a bowl and squeeze the lime juice on top of the strips.  Followed by then adding the pepper or peppercorn.
Let sit for 45 minutes.
Oil grill rack, preheat grill to high.
Grill to liking, I generally cook only 3 minutes a side.  This may change depending on how well done you like your meat.
ENJOY!

Atrophy

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In the exercise community it seems that most people have the goal of losing fat and if they are losing fat they are succeeding. However, in the terms of muscle if they are losing, their muscles are undergoing atrophy and in turn they are not succeeding.  Atrophy is simply defined as the wasting away and losing of muscle in the body.  There are two separate ways for the body to undergo atrophy. One way is because of a neurogenic disease and the other is because of disuse (UMMC).  


People with sedentary jobs and senior citizens with decreased activity can lose muscle tone and develop significant atrophy.  For individuals in the disuse category they can gain muscle (hypertrophy) by beginning a weight lifting program and stop extra onset of atrophy.  


As common sense would say an individual with muscle atrophy finds it more difficult to carry on daily activities because of their decreased amount of muscle than a stronger individual.  


Atrophy can occur after only a few days of disuse.  It is best to always keep resistance training in an individuals exercise program to prevent muscle atrophy.  So those with sedentary jobs and those who are decreasing their activity make sure to add in a resistance training program to prevent your muscles from wasting away.