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——
RECIPE – Each Makes 2 Big Ass Salads + extra dressing
—–
Mediterranean Salad with Aged Balsamic Vinaigrette

•Nice mixed greens
•Boiled eggs (1 per salad – boil 10min, then run under cold water to stop cooking. Peel and slice in half)
•Shaved fennel
•Roasted red bell pepper, cut into bitesize chunks
•Sliced kalamata olives
•Sliced pepperoncini
•Sheeps milk feta, crumbled
•Filet of canned mackerel
•Fried panko breadcrumbs
•Top with balsamic vinaigrette:
•50g gr 3Tbsp rainy mustard
•75g aor 1/3c aged balsamic
•75g or 1/3xnice extra virgin olive oil

Shake vigorously to combine.
​
——
Salmon Sushi Salad with Creamy Ginger Miso Dressing

•8oz skin off salmon
•250g or 2c Chopped Broccolini
•Oil
•Green leaf lettuce, chopped
•Green cabbage, finely shredded
•Pickled ginger, chopped
•Roasted sunflower seeds
•Roasted nori, cut into long thin strips

Salt both sides of salmon, place salmon “skin” side down in oiled pan over med heat, press down for 30 sec. Flip to other side after 5min of cooking, reduce heat to low and continue cooking for about 2min)

Wipe out pan and return it to med high heat. Add oil then broccolini and pinch of salt. Toss to combine. Cook for about 90 sec or until lightly charred and slightly tender.

To build salad, add a handful of lettuce, a half handful or so of shredded cabbage, about ½ the cooked broccolini, pickled ginger, sunflower seeds, pinch of nori, and about ½ of the salmon, flaked. Top with miso dressing.

Creamy Ginger Miso Dressing
•1 egg yolk
•45g unseasoned rice vinegar
•25g sugar
•15g soy sauce
•20g chopped fresh ginger
•20g white miso
•150g neutral oil (i’m using light olive oil)
•50g toasted sesame oil

Spin all ingredients except oil with an immersion blender. Slowly stream in both oils.

——
Southwest Steak salad with chili lime vinaigrette
•8oz sirloin steak
•Neutral oil (light olive, avocado, canola)
•150g or about 1c raw pumpkin seeds
•Salt
•Pepper
•Arugula
•Corn (i’m using frozen and thawed)
•Roasted red bell pepper
•Avocado, diced
•Sheeps milk feta cheese

Season both sides generously of steak with salt and pepper. Preheat medium nonstick pan over medium heat. Add long drizzle of olive oil followed by steak. Press meat into pan for about 30 seconds. Cook for 5-6 minutes on side 1. After 5min or when side 1 has developed nice color, flip steak to side 2, add a bit more oil, and continue to cook for about 4-5 more minutes until temp reaches about 125F/52c (for med rare). Allow to rest for about 15 minutes. Slice. .

Wipe out pan and heat over high and add 45g or about 1/3c neutral oil. When hot, add pumpkin seeds and a pinch of salt. Allow to fry for 30-45 seconds, stirring frequently. The seeds are done when beginning to turn golden in color and puff. Placed fried seeds on a layer of paper towels to drain and cool.

To build salad, layer handful of arugula, a sprinkle of corn, chopped roasted red bell peppers, and avocado. Feta, fried pepitas. Add 4oz of sliced steak, and top with chili lime vinaigrette

Chili Lime Vinaigrette
•25g lime juice
•15g champagne vinegar (or white wine vinegar)
•30-35g honey
•20g grainy mustard
•½ clove garlic
•10g or 1/4c shallot, diced and rinsed
•1g cumin
•3g Chile powder
•3g salt
•175g neutral oil (light olive, canola, avocado)
•50g extra virgin olive oil

Spin all ingredients except oil with an immersion blender until onions and garlic are broken down, then stream in neutral oil. Once emulsified, stop blending, add in evoo, and stir in to combine.

#weeknighting #salad #saladsthatdontsuck

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In this video, Dr. Jim Stoppani is going to teach you the three ways to stay lean while on a mass gaining plan.
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00:00 – Intro
00:38 – Full-Body Training
01:05 – Carb Cycling
01:28 – Higher Protein Intake

Most people think that when it comes to mass gaining, your just going to eat anything you can to gain body fat with muscle because that’s the way to maximize muscle mass gains. Research now shows that that’s no longer the case. In fact, the leaner you are the higher your muscle protein synthesis. While gaining mass you want to stay as lean as possible. Follow along as Jim Stoppani, Ph.D. teaches you the 3 steps to do that.

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We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

http://www.BuiltLean.com – Have you heard of the term “lean body mass” before, but didn’t understand what it meant, or even why it’s important? I answer your questions in the video.

Here’s a link to the full article: http://www.builtlean.com/2011/08/24/lean-body-mass-definition-formula/

MARK: Hi I’m Mark Perry the creator of BuiltLean.com

and today I’m going to answer the frequently
asked question,

which is “What is lean body mass?”
It’s also known as LBM.

I talk a lot about it on my website, and I
finally wanted to

address it.

So, lean body mass is the simple definition:
Everything in your body besides fat.

So, what are we talking about?

We’re talking about your blood, your bones,
your organs, your muscle, your skin.

Again, anything that is not body fat.
And just so you know how to calculate it,

essentially, you need your body fat percentage.

It’s a little tricky sometimes, arriving at your
body fat percentage,

I prefer to use a skin fold caliper, you can also use
what’s called Bioelectrical impedance analysis,

which is kinda, you know, holding onto those,
you know, kinda machines

Or, also you can do it by stepping on a scale
as well, but again, I strongly prefer calipers,

specially if you have under 30% body fat.

So once you have the body fat percentage calculation,
you’re gonna take your total body weight,

multiply it by your body fat percentage,
and that’s gonna give you

your fat in pounds.

Now, to get your LBM you’re gonna take your
total body weight, subtract if from your fat pounds,

now you got your LBM.

And so, why is that so important?
Why is your LBM so important?

Well, fundamentally, how to get lean,
is losing fat without losing muscle.

So how do you know if you are not losing muscle?
If you don’t have an LBM calculation,

you don’t know if you’re losing muscle.
So, having the LBM will allow you.

Let’s just say you’re about 180 pounds.

Right? You got, 30 pounds of body fat,

If you lose, you know, let’s just say,
50 pounds of fat, without losing your LBM,

then, your body fat percentage will obviously
decrease,

however, if you’re losing half LBM, and half fat,
your body fat percentage is not gonna change so much.

So that’s one reason why I always talk about
the LBM, you wanna keep the LBM

you have, or increase it

and lose as much fat as you possibly can,
or that’s reasonably healthy.

And so, I hope that’s been helpful,

please do ask more questions, I’d love to
answer them, and I will see you next week.

Top tips from Dr. Joan Salge Blake on losing weight.
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Most diets, detoxes, or pills promise overnight and effortless weight loss, but it never lasts, and ‘yo-yo dieting’ leads to greater and more demoralizing weight gain. We typically follow the diet until something drives us to the refrigerator for comfort or stress relief. Renée Jones shows you how to get free from the emotional eating that sabotages every diet.
–
After 40 years on a diet, yo-yoing up and down the scale, Renée Jones had learned every diet – and every cheat – before finally stopping the comfort eating and self-sabotage to lose “those last 30 pounds” AGAIN in 2012 – but this time she maintained her goal weight. Who knew that was truly possible?

With a Master’s degree in Marriage and Family Counseling and a Clinical Residency in Pastoral Care, she has an international counseling and coaching practice utilizing traditional and contemporary models as well as relaxation and horse-assisted methods to help others win at losing extra weight and other baggage they’ve dragged with them for decades.

Her first book was “What’s Really Eating You: Overcome the Triggers of Comfort Eating.” This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at https://www.ted.com/tedx
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