Steeple Media Fit Club

A group of 10 Steeple Media members try to better their lifestyle.

May 2007 - Posts

[Created to Move] - Fun Post Friday....Lose 50-300lbs this weekend...No Exercise...No Fad Diets

Note from Zach: ack!!! I am bad at remembering to post... using the moment to catch you up on your BJ posts...

No exercise, no crazy diets, this weekend you too can lose 50-300lbs with little or no effort.  Throw away your television (wieght loss depends on model/make of your televison). 

Did you know an average person will have watched 7-10 years worth of television by age 70?
Since this is the average time that means there are some of you who will well exceed the 10 year mark.

7-10 years is a long time.  What could you do if you devoted 7-10 years of your life to something other than television? 

You could get a Ph.D.
Become an expert at the guitar
Learn a new language
Read War and Peace
Knit a Ferrari (Link).
Become a professional wrestler
Herd cats

You will never hear of someone lying on their deathbed asking for more television,

"If only I could have one more day..just one more hour of Three's Company.  Is that so hard to ask?  That Jack Tripper is a hoot!"

No, usually people ask for family, friends, and more time.

Throw away your television this weekend, lose 50-300lbs, and regain 7-10 years of your life.

Now go outside and play!  Your body and mind will thank you for it.
Have a great weekend.

Expert Solutions: Overweight Kids

(Courtesy of

SparkPeople Experts Weigh-In on Issues with Overweight Children

Obesity has reached epidemic proportions in this country--and now it's been spilling over to our kids. Obesity among children is skyrocketing, and getting a lot of attention these days. Parents want to know how to prevent their own children from becoming overweight, and what to do when their child (or adolescent) is obese.

Expert: Nicole Nichols, B.S. Ed. Health Promotion & Education, Personal Trainer, Group Fitness Instructor

Children DO adopt the habits of their parents. So, it's only natural that when two-thirds of the adult population is overweight or obese, kids are copying those same habits and following the same trend. I don't think video games, too much TV, and junk food are to blame--but when a child's example is a parent who is sedentary and a poor eater, then he'll likely mirror that behavior and end up in the same state of health as the parent.

When I was a kid, my parents always sent us a consistent message about eating healthy. We hardly ever had junk food in the house, and our parents were active. My mom went to aerobics classes, and my Dad who loves sports, was always playing baseball, basketball, and tennis with my brother and me. When we were young kids, they placed a lot of emphasis on foods that will make us "big and strong", and kids want that--they want to grow and be like adults, so it worked a lot of the time!

For children who are already overweight, I think that a weight maintenance program is best. When they are growing, parents should not restrict their calories or put them on fad diets. If parents can stop their kids from gaining more weight, they'll be in a better position to lose it once their growth spurts end.

But even if only one person (parent or child) is overweight in a family, the entire family should be eating and exercising the same. Don't single out a child or parent, making her eat salad when everyone else gets pizza. The entire family should all be striving to be their best selves, and supporting the other members of the family who may have further to go.


Posted: May 22 2007, 06:03 AM by Zach | with no comments
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An exciting morning!
It was cold this morning so I decided to put on some jeans. I grabbed a pair that I couldnt fit into last year and they fit comfortably! That's what I've been waiting for!!! Fit club has really helped me reach my goal. Cant stop now... I want these jeans to "fall off" like the other ones were, I would like to be in the 30's again for jeans. Havent been there for a long time now...
Posted: May 21 2007, 05:05 AM by Zach | with 7 comment(s)
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5/17 Weigh In
Hello everyone and welcome to the fifth Official Weigh-In!! The 5 fit club members have been working hard to get fit and lose weight over the past 40 days. In the process, these 5 people gain muscle and learn how to eat right. The catch is, they have to do it by themselves. Some have chosen to use one of my new favorite websites, Others have chosen to eat cheesecake and nap all the time.

First up (as usual) in this week's weigh in is gplash1958 who started out at 279. Last week, weighed in at 267. This week she's at 266... another pound loss.

Next up scoutmom who started at 209. She now weighs 203 a 2 pound loss from last week.

Third, is miketoc. He now weigh's 206... also a 2 pound loss.

I stepped on the scale this week feeling really fat... I felt I wasnt getting enough exercise and I was slacking on the diet... a lot. I was walking on the tredmill for 45-60 minutes almost each night. No Tae Bo... However, I weighed in at 271... Still in the 70's, something I want to put in my past already!!! Sigh... maybe next week...

Congrats to all!!
Top 6 Fitness Myths and Truths
This time of year is all about starting fresh—new goals, solid plans, better habits. You probably have a new exercise routine to help you reach your weight loss and fitness goals. Along the way, whether in the gym, reading the latest books, or talking with your friends, you’ll hear a lot of advice about exercise—not all of which is true.

There are several common misconceptions about exercise and weight loss, but don’t let yourself be fooled! Here are the Top 6 Fitness Myths and the Truths that debunk them:

Myth #1: You can take weight off of specific body parts by doing exercises that target those areas.

This concept is called "spot training" and unfortunately, it doesn’t burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen you abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body.

Myth #2: Women who lift weights will bulk up.

While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too!

Myth #3: If you can’t exercise hard and often, there’s really no point.

Even moderate activity is shown to reduce your risk for heart disease and stroke. If you don’t have 30 minutes in your day to exercise, try splitting it up into 10-minute segments instead. Everyone can find 10 minutes to spare sometime during the day! There are simple things you can do to increase your activity without having to go to the gym: take the stairs instead of the elevator, jump rope or do body weight exercises (push ups, crunches) at commercial breaks, take a short walk after lunch. Remember that any exercise is better than none!

Myth #4: Performing abdominal exercises will give you a flat stomach.

This is similar to Myth #1 above. The fact is, the only way to get a flat stomach is to strip away the fat around the midsection. This is accomplished by doing cardio/aerobic exercise (to burn calories), strength training (to increase metabolism) and following a proper diet. Abdominal exercises will help to build muscle in your midsection, but you will never see the muscle definition unless the fat in this area is stripped away.

Myth #5: You will burn more fat if you exercise longer at a lower intensity.

The most important factor in exercise and weight control is not the percentage of fat calories burned, but the total calories burned during the activity. The faster you walk, bike or swim, for example, the more calories you use per minute. Although you will be burning fewer "fat calories", you will be burning more total calories, and in turn, will lose more weight.

Myth #6: No pain, no gain!

Exercise should not be painful! At the height of your workout, you should be sweating and breathing hard. You should not be so out of breath that you cannot answer a question, but should not be so comfortable that you can carry on a full conversation. That’s how you know you are working at a good level. It’s important to distinguish between muscle fatigue (feeling "the burn") and muscle/joint pain (sharp and uncomfortable pain during movement). Pain is your body’s way of telling you that you’re doing something wrong. Listen to your body. If it’s painful, stop!

There’s a lot of fitness information out there- some reliable, some not. The important thing is to ask questions. If you don’t understand something or question the source, ask a qualified fitness professional for their advice. Sticking to the truths of these myths will keep you healthy, injury-free, and on track to meeting your fitness goals.
Posted: May 18 2007, 04:10 AM by Zach | with no comments
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Include them often when planning your meals and snacks.

Red, yellow, and orange peppers
Romaine Lettuce
Carrots, baby and regular
Kale and other greens
Sweet potatoes
Green onions
Winter squash

Red grapefruit
Melons, any kind
Dried apricots
Red grapes
Berries, any kind

Skim or 1% milk
Low fat yogurt with active cultures
Low fat cottage cheese
Meats and Seafood
Fresh fish, unbreaded
Salmon, canned or fresh
Tuna, canned or fresh
Lean, fresh beef, poultry or pork
Soup beans, caned or dried
Veggie burgers
Nuts and seeds

100% whole wheat bread, bagels, pitas
Whole wheat pasta
Brown rice
Whole wheat pancake mix
Shredded Wheat
Dry cereal with >3 grams fiber
Low fat Triscuit crackers
Wasa fiber rye crackers

Extra virgin olive oil
Black olives
Dark (not milk) chocolate
Green tea
Calcium-fortified juice
Posted: May 17 2007, 09:49 AM by gplash1958 | with no comments
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Great inspiration
This morning, I read the below on I think we could all learn from it...

SUBJECT: I did something I didn't think I could do

I've been battling weight for years. I hit the 300 mark in 2005 but waited to do something until 2006. I started training for the 5K about 2 months ago. My goal was to do it on January 1,2008, but I did it 8 months before that date. I've also haven't ran since I was 15 and in the 9th grade. I am now 33 years old. Never in my life would I have thought I could walk a 5K let alone run it. I thought you had to be super thin. I was wrong.

On the morning of April 14, 2007 I woke up to wet, cold, snowy weather for my first 5K run. I thought for sure that my run was going to be cancelled. It wasn't. I got there, picked up my number, and began to stretch. There were a lot of people there so I started in the middle. When they said start, I started with a run. I made the first mile and my calves started to burn. I had to stop running. I started to walk and fell behind the pack. I kept going though. I even kept going when I realized I was the last one. I felt alone and even thought about giving up. I kept thinking to myself "It's cold, why am I doing this?" I turned the corner at a mile and half and saw a family who was walking in the race. I caught up. I kept going. I realized that as long as I can see someone in front of me then I wasn't too far behind. So I kept going. I thought about running but couldn't. My right calf was hurting so bad that it was making my right foot feel like it was asleep. Every time I got up to a race staff member and was about to pass they cheered me on even though I was last. It felt great to know that there were people there cheering everyone on. I passed the 2-mile mark and realized "I'm still speed walking, I can finish this." I passed the family and as I did, I told them "Thank you all, you kept a pace that I was able to maintain and seeing you all made me realize I still had a chance to finish and I wasn't out here alone. Thank you". I saw the entrance to the zoo, which I thought was the end, and found the strength to run it. I saw my husband right there and he took my picture. When I stopped he told me I was in the home stretch... I had 1 mile left. I didn't think I could do one more mile but I wanted to finish so I kept going. My calves started to hurt again. I had to walk the rest of the way. I speed walked through the zoo for a mile and then I see it. The finish's right there. I kept speed walking up until the end. My husband was there and he yelled, "You did it, babe. You finished it." I walked over that line, the lady took the bottom part of my number, and handed me my medal for finishing it. I did it....I really did it.

I am the ultimate procrastinator. I give up at the first sign of pain or discouragement. I am the one who can make up any excuse for why I give up and don't exercise. And yet, I just did the first 5K of my life. I didn't give up when I felt I was alone, I didn't give up when I felt the pain, and I didn't give up when I felt I couldn't do it anymore. I did it.

Posted: May 17 2007, 04:21 AM by Zach | with no comments
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Cajun Chicken Caesar Salad packs plenty of flavor

Cajun Chicken Caesar Salad

Serves: 1

A spicy Cajun twist to the familiar Caesar Salad. Simple to make and low on fat.

1/2 large boneless, skinless chicken ***
Cajun spice (to taste)
Hot sauce (to taste)
2 cups romaine lettuce
2 tablespoons reduced fat Caesar salad dressing
2 tablespoons grated Parmesan cheese

1. Sprinkle spice and hot sauce on chicken ***, catering to your own taste, and grill chicken on skillet or grill (chicken is done when light pink has disappeared from center).
2. Toss lettuce, dressing, and chicken to evenly distribute throughout salad.
3. Add Parmesan cheese to taste, and serve.

NUTRITION INFO (per serving)
Calories: 196.1
Fat: 3.3 g
Carbohydrates: 7.4 g
Protein: 31.7 g

Posted: May 16 2007, 04:15 AM by Zach | with no comments
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[Created to Move] - Weight loss vaccine...modern miracle or performance enhancing drug?
Why isn't weight loss easier?  You would think that if we could place a man on the moon, invent velcro, oxyclean, and tang then we would certanily have discovered a pill or a shot one could take to lose weight.  Surely by now a society as highly advanced and as inteleculaty gifted as ours would have developed a more effective means of weight loss?  Yet year after year we are bombarded by the savy marketeers with revolutionary products like Tae Bo, the Grapefruit diet, and 3 day long Tony Little informercials screaming at us from across the room.

Sit back, grap the Krispy Kreme, and relax because science could be closer than you think.

I won't bore you with the details but you can read it for yourself here

What do you think?

Would you take a shot if you knew that it would help you lose weight?

Does this type of science fall into the realm of performance enchancing drugs?

Would you support an athelete who took the vaccine and then went on to win the Tour de France or passed Hank Aron in homeruns?

[Created to Move] - How can I be "da man" when you "da man?"
To be “da man you gots to beat da man.”


Gyms are nothing more than four walls pumped full of testosterone filled with guys yelling, screaming, and sweating, lots of sweat, buckets of sweat.  The walls are covered floor to ceiling with mirrors, constructed from space age technology that amplifies sound 1000 times making even a gnat sneeze sound like a cannon exploding thus allowing everyone in the gym to hear what a weenie boy you are as you strain to push out the last rep.


People of all walks of life join gyms.  I have found that it is easier to stay motivated when working out with a friend.  Keep the following in mind when working out together.

Proper gym etiquette requires that whenever you workout with a friend you have to “motivate” that person through fear, intimidation, and humiliation.  This usually consists of screaming things like,

“great job bro!”

“don’t quit on me now Sally!”

“one more…just one more!”

“you have got to be joking?!”


You job is to make sure your partner is truly working out.  Signs like beet red face, veins popping out of foreheads, pale, pasty skin, slight vomiting and fainting are great indicators that he or she is truly getting their moneys worth.


Preceding such displays of physical exertion should always be followed by lots of touching in the form of slapping, high-fives, elbow taps, and fist knocks or “dap.”  The "don’t touch me ever" unspoken rule, deeply engrained into the hearts and minds of men all over the world is all but diminished in the gym setting and such displays are socially acceptable.  A chorus of “you da man!” should shortly follow all types of said touching. 


When at all possible try to schedule your gym time during off peak hours to enable easy access to weights and equipment.  Try times like Christmas Eve, 3:00 A.M. or leap year.  This allows for the steep learning curve you will encounter as you tangle yourself in the cable crossover machine.


Gym attire should be loose, comfortable, and breathable.  No more spandex, leg warmers, or string muscle tank tops please.


Finding and joining a local gym can be intimidating yet once you commit yourself and know what you are up against it becomes much easier.  Find a friend to workout with you and you may just find that staying motivated is not so much of a chore.  Who knows?  You might be the guy next to me getting yelled at….”you da man!”  Let me tell you something it feels good to be “da man” even if only for twice a week on Wednesdays and Fridays between the hours of 6:00 and 7:00 A.M.


Now go outside and play!  Your body and mind will thank you for it.
Please consult your physician before beginning any physical and or nutritional program





The Warm Weather Guide to Healthier Eating

Looking for new, inventive ways to improve your eating habits? Warm weather can help you create better nutritional habits for different foods and meals. From longer days to seasonal drinks, the next few months are a great time to make your diet reach new heights.

Even though it’s typically the smallest meal of the day, breakfast is the most important one because it sets the tone. What you eat, or do not eat, will determine how much you eat for lunch, dinner and snacks. If you skip breakfast, you become more likely to binge at lunch and load up on unneeded calories. So how can the pleasant weather help with eating breakfast?

Set up a system with Mother Nature's virtues as the backbone. Now that the sun is out and the temperature is nice when you wake up, eat breakfast outside every morning. Pick a place – your porch, deck or favorite chair – and take 10 to 15 minutes to eat and enjoy. No need for eggs, bacon and all the fixin’s; cereal, a whole-wheat bagel or a fruit smoothie is all you need to start the day right.

This is a trouble meal for two reasons: 1. If you eat out at a restaurant, it’s hard to control portion sizes, 2. It’s usually followed by sitting at a desk for the next several hours. This equates to consuming a lot of calories without burning any in return. A few more problems with a typical lunch out:

  • No complex carbohydrates (usually white bread or tortillas)
  • Few fruits and vegetables
  • Danger foods (French fries, fattening condiments)

The solution? Pack your lunch. You can control the portions, add fruits and veggies, make sure all of your carbohydrates are complex and avoid unhealthy snacks and sweets. Now about burning some of those calories, again take advantage of the warmer weather and eat away from the office. If you choose a spot that’s a 10-minute walk away, you’ll burn 120 calories just by walking there and back.

Still unsure? Do you usually eat lunch with work buddies? Bring them along! Make a lunch team where everyone packs their lunches and heads out of the office to eat. Better yet, each person on the team could make a healthy, big batch of food once a week for the rest of team, so every day is a different, healthy lunch. Everyone wins.

Keep taking advantage of the longer days and fire up that grill. Grilling out has all of the good foods that come with hitting up the drive-thru; they're just healthier versions of your favorites. You can have a burger if you'd like, or go with healthier foods such as chicken or fish. You eliminate a lot of the grease that comes with frying. But who said to stop with meat? Add some veggies to the mix. Throw on a few ears of corn, or cut up some peppers, onions and tomatoes to make a shish kabob. Cooking on the grill will take up the same time as the drive-thru, and it’s cheaper too.

Other tips:
This time of year is filled with a variety of colors, between flowers blooming and different holidays. Spread that variety to your diet with a healthy dose of different-colored fruits and vegetables. The food will taste great, and the presentation will be more lively.

  • Orange – oranges, peppers, carrots, peaches
  • Yellow – apples, peppers, bananas, corn
  • Red – apples, peppers, tomatoes, strawberries
  • Purple – blueberries, grapes
  • Green – peppers, kiwi, grapes, peas, leafy veggies
  • White – cauliflower, water chestnuts

Eliminating soda has enormous benefits to your diet. Replacing it with water would be preferable, but if you really crave that sweet taste in your drink, go for the spring and summertime favorites of lemonade and ice tea. Both have less sugar and caffeine and are perfect for a hot day. Or, give water a shot, but slice up a cucumber or orange and drop the pieces in a pitcher to add some flavor.

Posted: May 15 2007, 05:44 AM by Zach | with no comments
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The Heart of a Woman
  Heart disease: It’s not just for men anymore. According to the American Heart Association (AHA), heart disease kills more than 500,000 women annually. In 2001, well over half of the people who died from heart disease were women. That’s right ladies, as far as heart health goes, it is no longer a man’s world.

Yet, "Women still think they cannot have coronary disease," says Dr. Massimo Guisti of Cardiovascular Associates of Virginia, PC. "They are more afraid of ovarian or *** cancer, but coronary disease is the actually the leading cause of death in women."

Heart disease often presents itself differently in women than it does in men. That includes the warning signs of a heart attack as well. In addition to the classic heart attack warning signs, such as chest discomfort, shortness of breath and pain in one or both arms, women may experience these less common signs:
  • Atypical chest, stomach or abdominal pain.
  • Nausea or dizziness without chest pain.
  • Shortness of breath and difficulty breathing without chest pain.
  • Unexplained anxiety, weakness or fatigue.
  • Palpitations, cold sweat or paleness.
The National Heart, Lung & Blood Institute reports that one in 10 American women, ages 45-64, has some form of heart disease. In women over the age of 65, these numbers double. For women, like men, the major risk factors for heart disease include increasing age, heredity, tobacco use, diabetes, high cholesterol, high blood pressure, physical inactivity and obesity.

While some of these factors, such as age and family history, cannot be modified, there are plenty others that can. The first step a woman can do towards reducing her risk of coronary disease is to take more responsibility for her health. Women must insist on a thorough risk assessment from their healthcare provider, and not be afraid to ask questions.

The American Heart Association suggests that every woman ask her healthcare provider these 10 questions about cardiovascular disease:
  • What are my risk factors for heart disease?
  • Am I at risk for a stroke?
  • What are the warning signs of heart disease and a stroke?
  • What should I know about the effects of menopause on my heart health?
  • Do I need to lose or gain weight for my health?
  • What is a healthful eating plan for me?
  • What kind of physical activity is right for me?
  • What is my blood pressure, and is it appropriate for my age?
  • What is my cholesterol level, and is it healthy or does it need improving?
  • Based on my history and risk factors, what can I do to lower my risk of heart disease and stroke?
For mature women, the question of menopause and heart health is particularly important. Long gone is the misconception that estrogen protects post-menopausal women from heart disease. Therefore, mature women need to maintain an open dialog with their primary care physician and gynecologist on the subject, and again do not be afraid to ask questions.

"Women are underrepresented in terms of the workup we do in the cardiac world," says Henrico Doctor’s Hospital cardiologist Dr. Gary Zeevi. "After menopause all women should have a fairly extensive evaluation of their coronary risk."

For more information on women and heart disease, visit the American Heart Association Web site.
Posted: May 14 2007, 04:11 AM by Zach | with 1 comment(s)
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Workout Tips for Stay-at-Home Parents
When you're running a household that includes young children and teens, it can be hard to get away for a workout.

If you're desperate for fitness but can't seem to find the time, all you need is some planning and a little creativity. Here are some tips for parents with children and teens:

1. Exercise with your kids. If your kids are old enough, let them bike while you run or rollerblade. Hiking makes for a fun family activity that keeps everyone shape. Or, create a fitness course in the backyard, complete with jump rope, jumping jacks, and pushup stations.

2. Purchase some exercise videos. Yoga, Pilates, low-impact aerobics, and kickboxing can all be done on your living room floor with little or no equipment. Before you buy, rent a few from your local video store or check them out from the library to see which ones you like.

3. Improvise. If you miss your aerobics class because of a marathon naptime, pop in an exercise video or do lunges in the backyard with the baby monitor hooked to your pants. Don't stress if you don't get that perfect workout in every time. With exercise, doing some is always better than doing none.

4. Most importantly, put exercise on your "to-do" list. Make it a priority. If that means getting up an hour early for a run, then set the alarm and go for it. You'll benefit in countless ways, plus you'll be a happier, more peaceful parent for your kids.
Posted: May 14 2007, 04:07 AM by Zach | with no comments
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How Drive Tme can Be Relaxing
I would personally NEVER be doing the neck rolls in the car!! Those seem dangerous to me!! Unless I was in the passinger seat.

On marathon, cross-country vacation drives, excitement can quickly turn to boredom, and finally degenerate into a feeling of being cramped and cooped up in a stiff, uncomfortable position. Here are a some quick, relaxing moves that will create a muscle-loosening diversion on your next car trip. (*These exercises should be done by passengers only, not drivers.)

Step 1: Neck Roll
Bring your left ear down towards your left shoulder and hold. Roll your head down towards the ground and bring your chin to your chest. Hold and finally, roll your head to the right and bring that ear to your right shoulder.

Step 2: Concentration Curl
Hold something about the weight of a small dumbbell with an underhand grip, resting that elbow on the inner side of your thigh. Curl the dumbbell to your shoulder, keeping upper body still. Lower the weight back down.

Step 3: Lower Shoulder Stretch
Bring one arm directly across your body and hold it tight with the opposite arm. Pull the opposite arm to your body, hold for approximately 12 to 15 seconds and relax.

Time Involved: As long as you like

Body Benefit: A more flexible, rested body
Posted: May 14 2007, 04:05 AM by Zach | with no comments
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Beef Stroganoff

Serves: 5

Using lean top round, plain low-fat yogurt, and very little salt makes this a heart-healthy dish.

1 pound lean beef (top round)
3 teaspoons vegetable oil
3/4 tablespoon finely chopped onion
1 lb. sliced mushrooms
1/4 teaspoon salt
Pepper, to taste
1/4 teaspoon nutmeg

1/2 teaspoon dried basil
1/4 cup white wine
1 cup plain low-fat yogurt
6 cups macaroni, cooked in unsalted water

1. Cut beef into 1-inch cubes. Heat 1 teaspoon oil in a non-stick skillet. Sauté onion for 2 minutes.
2. Add beef and sauté for additional 5 minutes. Turn to brown evenly. Remove from pan and keep hot.
3. Add remaining oil to pan; sauté mushrooms.
4. Add beef and onions to pan with seasonings.
5. Add beef broth, yogurt; gently stir in. Heat, but do not boil.
6. Serve with macaroni.

NUTRITION INFO(per 6-ounce serving)
Calories: 482
Fat: 16 g
Carbohydrates: 52 g
Protein: 32 g

Posted: May 12 2007, 10:10 AM by Zach | with 1 comment(s)
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