Metabolic Recipe Re-Make

Rosemary-Maple Pork Tenderloin

Sounds delicious, almost too delicious to be a "diet" recipe. There are many recipes that seem  "untastable" at first glance. Once you get the hang of a few substitution tricks, you be able to take almost ANY recipe and "Metabolic-ize".

We've taken one of Publix's Apron meals and re-made it into a recipe that still tastes wonderful without ruining your healthy eating habits. It's also just as easy and cost effective as the original.




Original Recipe:
Rosemary-Maple Pork Tenderloin
Serves 4 (1/4 serving size approx 4 oz)

 Ingredients
1 medium shallot, finely chopped
1 pork tenderloin (about 1 lb)
1/4 teaspoon kosher salt
1/4 teaspoon pepper
2 tablespoons canola oil
1/2 cup Marsala wine
8 oz pre-sliced baby portabellas
2 cups beef stock
1/2 cup maple syrup
3 sprigs fresh rosemary

Nutritional Information: Per 4 oz serving
CALORIES 420; FAT 11g; CARB 36g; PROTEIN 34g;

Steps

1. Preheat large sauté pan on medium-high 2–3 minutes. Place oil in pan, then add pork; cook 4–5 minutes, turning occasionally, or until well browned. Remove pork from pan; cover to keep warm.
2. Remove pan from heat and add Marsala. Stir in mushrooms and shallots; cook and stir 2–3 minutes or until wine has completely evaporated.
3. Stir in beef stock, syrup, and whole rosemary sprigs. Return pork to pan; cover and cook 10–12 minutes, turning pork occasionally, or until pork is 145°F. (Remove pork from pan; transfer to cutting board. Let pork stand 5–10 minutes before slicing.)
4. Continue to cook sauce 4–5 more minutes or until thickened. Slice pork into 1-inch-thick slices; top with mushroom sauce and serve.

Re-Made Recipe:
Rosemary-Maple Pork Tenderloin
Serves 4 (4 oz serving)

Ingredients
1 medium shallot, finely chopped
1 pork tenderloin (about 1 lb)
1/4 teaspoon kosher salt
1/4 teaspoon pepper
1 tablespoons canola oil
non-stick cooking spray
1/2 cup Marsala wine
8 oz pre-sliced baby portabellas
2 cups low-sodium beef stock
1/2 cup sugar-free maple flavored pancake syrup (Walden Farms)
3 sprigs fresh rosemary

Nutrition Information:
Calories 364, Fat 6.8g, Carbohydrate 10g, Protein 34g

Steps

• Spray a large non-stick saute pan with non-stick cooking spray. Preheat large sauté pan on medium-high 2–3 minutes. Place oil in pan, then add pork; cook 4–5 minutes, turning occasionally, or until well browned. Remove pork from pan; cover to keep warm.

*If you spray a pan with non-stick cooking spray you can reduce the amount of oil used in a recipe. This reduces the amount of calories and fat.

1. Remove pan from heat and add Marsala. Stir in mushrooms and shallots; cook and stir 2–3 minutes or until wine has completely evaporated.
2. Stir in beef stock, syrup, and whole rosemary sprigs. Return pork to pan; cover and cook 10–12 minutes, turning pork occasionally, or until pork is 145°F. (Remove pork from pan; transfer to cutting board. Let pork stand 5–10 minutes before slicing.)
3. Continue to cook sauce 4–5 more minutes or until thickened. Slice pork into 1-inch-thick slices; top with mushroom sauce and serve.

*Pay close attention to a brand's nutrition label. Nutrition values vary between brands. For our testing purposes, we used 1 lb trimmed lean pork tenderloin, store brand generic Marsala cooking wine, low-sodium reduced fat Swanson's beef stock, and Walden Farms sugar-free pancake syrup (maple flavored).*

Top 5 Exercise Tips For Weight Loss

Exercise is not necessary for weight loss, but it is necessary for weight maintenance and optimal physical health. Cardiovascular exercise keeps your heart and lungs strong, helps you fight disease and infection better, improves flexibility and helps prevent injury. Strength training exercises leave your body looking fit and sculptured. It's important to incorporate both types of exercises into your week.

After you've lost the majority of the weight you've wanted to lose with Metabolic Medical Center, we start to talk about exercise and ways to incorporate it into your week.

 

 

 

Follow these 5 simple exercise tips to keep your body it and healthy.

1. Know Your New Numbers:Talk to your Metabolic physician about your exercise plan and learn your new calorie needs. To lose weight you have specific nutritional needs (calories, fat, protein, carbs) and as you add exercise, your needs will change. You will have new numbers follow.
2. Go Bigger: Start training for something bigger than just maintaining your weight. Set a goal to participate in a 5K walk/run, moderate to expert level hike, bicycle race, ski trip, whitewater rafting vacation, etc. When you have multiple goals set ahead of you (especially fun activities or vacations), you have great motivation.
3. Push Your Endurance: The longer you exercise, the more calories you'll burn. Push yourself each week to go a longer. If you walk/run/bicycle/swim etc, push yourself to extend your pace (speed) or length of time (from 20 minutes to 25 minutes, and so on). Once you've met one goal, move on to the next.
4. Push Your Strength: If you've begun a weight lifting program, which is excellent for improving not only strength but also building bone density, increase your weights every week to week and a half (depending on often you lift). Try increasing repetition with lighter weights or try doing fewer repetitions with heavier weights.
5. Stay Fueled Up: You're burning calories that your body needs, you need to replenish with calories that come from protein packed foods. Unless you're running a marathon (26 miles) or plan to exercise for more than 1 hour at a time, you don't need to "carbo-load". Eat a breakfast high in protein and keep Profast Protein Shakes and Bars handy for before and after workout boosts.

Salad Bar Savvy

Salad bars seem to be everywhere these days and that's a good thing. All salads are not created equal; just because it's on the salad bar doesn't mean it's optimal for your weight loss program.

Stay on track with your weight loss goals. What to pick and what to skip on the salad bar.

Laying the Foundation

Choose:
Spinach
Romaine
Spring Mix

Skip:
Iceberg Lettuce (it has the least nutritional value)

Adding the Veggies

Choose:
Tomatoes
Cucumbers
Peppers
Broccoli
Mushrooms
Celery

Skip:
Carrots
Pickled Beets

Piling on Protein

Choose:
Lean Chopped Ham
Lean Canadian Bacon
Eggs
Grilled Chicken/Turkey Strips
Tofu (Plain)

Skip:
Fried Chicken Strips
Bacon

Top It All Off

Choose:
     1 Tablespoon:
          Parmesan Cheese
          Green Olives
          Gorgonzola Cheese
     1 teaspoon:
          Seeds

Skip:
Croutons
Nuts
Raisins
Fruit
Pasta

Dressing It Up

Choose:
Fat-Free Vinaigrette
Plain Oil and Vinegar
Bring Your Own Spritzers (Best)

Skip:
Creamy