M is for Monday and M is for Moving !!!

Keep Growing and Learning ~ Enjoying the Move Up in Life !!!

Hi Everyone,

Hope all of you enjoyed a Great weekend and MAP progress.

It felt great to easily work in MAP nutrition and exercises while visiting friends in the country (provided some Rockin’ fresh air with sunshine workouts !!) and review thee ole’ journal…..always a great motivator to keep Moving Up…Learn ~ Grow   😉

Come across a few summer tips you for you on High Carb days and would like to share with you folks…Enjoy!!

Slather on that SPF every chance you get this summer. But for extra sun protection points, eat plenty of these fruits as well: cherries, nectarines, and watermelon.

These juicy treats not only cool your mouth in warm weather but may shield your skin from warm weather, too. Compounds in the fruits may boost your skin’s natural resilience against wrinkles and sun damage, according to Allison Tannis, author of Feed Your Skin, Starve Your Wrinkles.

In-Season Skin Savers
What’s so special about this trio of fruits? Check out their unique protective benefits.

Here’s a great High Protein Low Carb recipe for THOSE days 😉

• Cherries: Eat a daily handful and you may enjoy fresher, less puffy skin. It’s all thanks to the inflammation-fighting anthocyanins and melatonin in cherries, writes Tannis. Melatonin may boost UV protection and cell growth as well — two great ways to keep wrinkles at bay. Tart cherries tend to be highest in melatonin.
• Nectarines: These smooth-skinned sisters of the peach provide a mini-spa’s worth of nutrients that may help correct sun damage from the inside out, according to Tannis. They offer skin goodies like lycopene, lutein, niacin, copper, and vitamins A, C, and E. The A, C, and E trio also works to control inflammation and free radical damage in both the watery and the fatty layers of skin. 
• Watermelon: Nibbling on watermelon wedges has the power to refresh your face as much as your palate, thanks to the high water and lycopene content. Lycopene helps protect and preserve connections between skin cells so skin is tighter, smoother, and better able to retain moisture.

Here’s a High protein Low Carb recipe:

Beef Tenderloin with juicy Mushroom Gravy:

Easy to make but long on flavor, it’s the mushroom gravy that shines in this dish. Classy enough for guests as well as family, you can make this roast in less than 45 minutes. Do not overcook the roast or it will become tough and chewy.

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Ingredients:

• 1 whole beef tenderloin roast (about 4 pounds), trimmed
• 1 tablespoon olive oil
• 1/2 teaspoon ground black pepper
• Mushroom Gravy:
• 2 tablespoons vegetable oil
• 1/4 cup organic (I use either the Amaranth or Buckwheat flour)
• 2-1/2 cups beef broth
• 1/2 cup dry white wine or water
• 12 ounces white mushrooms, cleaned and sliced thin
• 2 teaspoons chopped fresh rosemary, or 1 teaspoon dried rosemary leaves, crumbled
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• Sprigs of fresh rosemary for garnish (optional)

Preparation:

Heat the oven to 500 degrees F. Rub the beef tenderloin with the olive oil and sprinkle with the pepper. Place diagonally on a 15-1/2 x 10-1/2-inch jelly roll pan, tucking the thin end under for even cooking.

Roast for 25 to 30 minutes, or until a meat thermometer inserted into the center of the thickest part registers 135 degrees F. for rare.

Meanwhile, make the gravy. In a large skillet, heat the oil over medium-high heat. Add the flour and whisk for 2 to 4 minutes, or until a dark golden color.

Slowly whisk in the broth and wine, then the mushrooms, rosemary, salt, and pepper. Reduce the heat to medium-low and cook for 10 to 15 minutes, stirring occasionally, until slightly thickened.

Remove the beef tenderloin from the oven, cover loosely with foil, and let stand for about 10 minutes, or until a meat thermometer registers 140 degrees F. The meat will continue cooking and the slicing will be easier.

Slice 1/4-inch thick and arrange on a serving platter. Garnish with rosemary sprigs and serve with the mushroom gravy.

Yield: 12 servings