Our Light Beer Winner

Bud Light (110 calories)

This all-American classic beat out every other bottle with a smooth crispness. Fashion assistant Melissa summed it up perfectly: “It’s what a beer should taste like.”

Do you agree? Post your own review in the comments section below.

First Runner-Up

Sam Adams Light (119 calories)

We loved the nutty, complex flavor. Nutrition editor Sara was thrilled to find a beer that’s light on calories but heavy on hops.

Do you agree? Post your own review in the comments section below.

Second Runner-Up

Coors Light (102 calories)

It’s sweet, with a hint of apple. “Fizzy and refreshing,” says intern Danielle. Perfect for a hot day.

Do you agree? Post your own review in the comments section below.

Light Beer Contenders: Beck’s Light

Beck’s Light (64 calories)

This light beer didn’t make our top 3 picks. What do you think? Post your own review in the comments section below.

Light Beer Contender: Corona Light

Corona Light (105 calories)

Tell us what you think about Corona Light in the comments section below.

Light Beer Contender: Heineken Light

Heineken Light (99 calories)

Tell us what you think about Heineken Light in the comments section below.

Light Beer Contender: Miller Lite

Miller Lite (96 calories)

Tell us what you think about Miller Lite in the comments section below.

Light Beer Contender: MGD 64

MGD 64 (64 calories)

Tell us what you think about MGD 64 in the comments section below.

Light Beer Contender: Bud Select

Bud Select (99 calories)

Tell us what you think about Bud Select in the comments section below.

Light Beer Contender: Michelob Ultra

Michelob Ultra (95 calories)

Tell us what you think about Michelob Ultra in the comments section below.

Originally published on FitnessMagazine.com, September 2009.

Veggie Burger Rice and Beans

Cook 1 veggie burger according to package directions; cut into bite-size pieces and set aside.

Add 1 tablespoon minced onion, 1/2 teaspoon cumin, 1/4 teaspoon chili powder, and 1/4 teaspoon salt to low-sodium chicken stock and use it in place of water to cook 1/4 cup brown rice according to package directions.

Mix cooked rice with 1/4 cup canned black beans, rinsed and drained, and 1/4 cup thawed frozen corn. Top with chopped veggie burger, 1 tablespoon diced avocado, and 3 tablespoons salsa.

Post-Workout Chocolate Milk

Alright ladies, which of us doesn’t absolutely love chocolate?  That delectable treat is almost even more enticing when we are trying to lose weight and cut out deserts.  Well, you may be in luck!  Research supports that having chocolate milk post-workout may indeed be good for you.   You don’t even have use up one of your cheat meals to indulge… now, that is sweet to my ears!

iStockphoto.com

To get the best results from your training, ensure that your post-workout drink or meal is up to par. After your workout, your body is most receptive to using amino acids to repair muscle tissue, while using carbohydrates to restore muscle glycogen.

One of the best post-workout options is chocolate milk. Most prepared chocolate milk beverages are made with 1% or 2% milk, but you could also create your own fat-free chocolate milk by adding some chocolate syrup to regular skim milk. This will provide you with the benefits of carbohydrates, while giving you the optimal protein source found in milk.

Do make note, though, that different brands will vary in total calorie content, so even across the 1% varieties, the fat content may be the same, but total calorie content (typically ranging from 90 to 200 per 250 ml) will differ.

Here’s why post-workout chocolate milk tops the list when it comes to fueling yourself after a hard session at the gym.

Protein Content

Post-workout chocolate milk is beneficial because of its protein content. Every cup contains between 8 and 11 grams of protein, with the Clover and Bravo Foods brands containing the most. Ideally, you’ll want to consume between 15 and 25 grams of protein after a workout, which equates to 500 to 750 ml of chocolate milk.

Also, a study in the American Journal of Clinical Nutrition found that, when taken immediately after exercise, milk-based proteins promote greater muscle protein synthesis than soy-based proteins.

Finally, another reason why post-workout chocolate milk is beneficial is because cow’s milk contains about 80% casein protein content and 20% whey protein content. This is ideal because the whey protein is fast-acting, allowing amino acids to get right into the muscle tissue, while the casein protein is digested slower, providing a steady stream of amino acids over a lengthier period of time.

Carbohydrate Content

Turning to post-workout chocolate milk immediately following your lifting sessions is a smart move because of the types of carbohydrates it provides. The total carbohydrate count will vary depending upon the brand you choose, with most coming in around 20 to 25 grams of carbohydrates. The highest carb count is found in Hershey’s 2% Chocolate Milk, which rings in at 31 grams, while Hood’s Calorie Countdown 2% Chocolate Milk has the lowest carb count (5 grams).

This sugar will cause a spike in insulin levels, driving the glucose molecules into the muscle tissue and replenishing the energy stores for your next workout. Without this insulin spike, you’re going to be looking at a slower recovery period, which could mean more time out of the gym.

A study by the International Journal of Sports Nutrition had subjects perform three interval-style, exhaustion workout sessions on separate days, and then monitored the recovery that was demonstrated. The subjects consumed either chocolate milk or a carbohydrate replacement fluid post-workout.

More reasons to include chocolate milk in your post-workout routine…

It was seen that after the recovery period was over, those who were drinking post-workout chocolate milk showed enhanced performance between the interval sessions, indicating that the carbohydrates in chocolate milk were doing a better job in recovery than the carbohydrates in the replacement beverage.

Calcium Content

Finally, drinking post-workout chocolate milk is a smart move because of its calcium content. Calcium is one of the minerals that plays a critical role in the “power stroke” — when the individual muscle fibers generate tension through a cross-bridge cycling pattern, causing contraction to take place. The calcium ions are what bind to the plasma membrane and send one of the first signals to stimulate the power stroke. So, without enough calcium ions in the body, this process will not take place optimally.

By drinking post-workout chocolate milk you will increase your daily calcium intake, and increase the likelihood of an optimal power stroke. Most brands average between 300 and 400 mg of calcium, but if you opt for Hershey’s Chocolate Milk, you’ll get 500 mg per cup.

milk it

Chocolate milk has a bad rep for being full of sugar, but perception is quickly changing and people are turning to it after their workout sessions. So, there’s no need to spend tons of money on mixing up some fancy post-workout beverage — consider using simple chocolate milk instead.

References:

• Armstrong, D. (2007) Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of isonitrogenous and isoenergetic soy-protein beverage. American Journal of Clinical Nutrition. Vol. 85, No. 4; 1031-1040.
• Hulmi, JJ. Et al. (2008) Acute and long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expression. Amino Acids, July 27.
• Fly, A.D. et al. (2006) Chocolate milk as a post-exercise recovery aid. International Journal of Sports Nutrition and Exercise Metabolism. 16; 78-91.
• www.calorieking.com
• www.askmen.com

Baked Chicken Cutlets
By: Fitness For Her

You’ll never feel like you are on a calorie-restrictive diet with this entree. It’s so delicious, you’ll feel like you are cheating. Serve with twice baked potatoes, sweet potato fries or whole wheat pasta.

4 chicken breasts
2 Tbsp olive oil
1/4 cup Italian bread crumbs

Directions
1. Trim off excess fat from chicken breasts.
2. Wash and pat dry.
3. Coat in olive oil
4. Pat cutlets lightly in bread crumbs.
5. Bake in preheated 350 degree oven for 20 to 30 minutes, depending on the size of the cutlets.

Health Benefits
High in protein but low in fat, sodium and sugar. Protein is important for women’s fitness and health. An excellent source of niacin and Vitamin B6, chicken also includes selenium, which is fundamental to women’s fitness and health and is an essential component to your metabolism.

We think these baked chicken cutlets are the best!  Tell us what you think by leaving a comment.

Serves 3-4

12 oz. ground beef

½ cup chopped onions

¼ cup chopped green pepper

1 clove crushed garlic

1 cup canned, crushed tomatoes (with juice)

1 cup frozen corn kernels

2 tsp. chili powder

5 TBS cornmeal

¼ tsp. salt

1 cup 1% low-fat milk

1 egg

¼ c shredded lowfat cheddar cheese

Preheat oven to 350°

In a heavy, 10” nonstick skillet over medium heat, brown the beef, breaking it apart with a spoon, until no trace of pink remains. Transfer the meat to a paper towel-lined strainer over a bowl to drain off the fat.

To the skillet, add the onions and peppers. Cook for 3 min., or until the vegetables begin to brown. Add the beef back in with the garlic, tomatoes (with juice), corn, chili powder and 1 TBS of the cornmeal. Bring the misture to a simmer.

Transfer the mixture to a 1 ½ quart ovenproof casserold dish. Set aside. Place the salt and remaining cornmeal in a 2 cup microwave safe glass bowl/cup. Microwave on high for a total of 2 ½ minutes or until the mix comes to a boil. Stop and stir every 30 seconds during this time.

In a small bowl, beat the egg until foamy. Gradually beat in the hot cornmeal, then the cheddar cheese. Pour over the beef mixture and bake for 25-30 minutes or until the topping is slightly puffed and browned.

Posted by Health and Fitness With Amy MAC

Yeah, I watched the 1988 Smash Hit film, Cocktail, the other night, so what?

It seems that one of the most difficult dieting obstacles is drinking alcohol and facing happy hours. If you are one of those that doesn’t have to worry about these social situations or can drink a club soda with lime (my staple) then the cocktail calories and the snacks that accompany them are not an issue for you.

For those that do struggle with this, here are some tips to a healthier happy hour:

• Have a glass of water or club soda in between each beverage.

• Eat a healthy snack before heading out and about.

• Select a lighter beverage – wine spritzers, light beer or even a glass of wine will be “healthier” than a frozen froo-froo drink like a daiquiri, margarita or winter time drinks like eggnog.

• Having a party at your place? Make your own mixers like this one from FabFitFun…

A standard sweet and sour mix is practically all sugar and can run up to 200 calories. Kim suggests tossing the bottle and whipping up your own: mix 2 parts lime juice, 2 parts lemon juice, and 3 parts agave nectar. You’ll get vitamins from the fresh juices and Agave has 20% fewer calories than the sugary syrup typically found in mixers.

(The spiced cosmo further down the page also looks fantastic!)

Then it’s onto food. How do you keep with your diet when all the food around you is fried and you are suddenly starving? (Well, obviously you didn’t take my advice and have a healthy snack before you went out.) Anyway, here are a few ideas on making healthy happy hour food choices from FitSugar.

• Pick the right seafood. Jonesing for something from the ocean? Stay away from fried baskets of calamari (350 calories per serving) and order a shrimp cocktail (120 calories) or raw oysters (about 10 calories each) with lemon juice or a dash of mignonette sauce instead.

• Snack attack. If you want something to nibble on, don’t be tempted by the fries. Instead, choose finger foods like edamame, which gives you that hit of salt without the calories and fat (about 100 calories and 3 g of fat in a 1/2 cup of edamame vs. 427 calories and 22.8 g of fat in a medium serving of fries).

I love edamame but I’m not sure it would be a great substitute when I’m seeing and smelling french fries… we’ll see how that one plays out.

I know that it can be difficult trying to diet and be social and it’s one of the biggest obstacles for people but just remember that the goal is worth the sacrifice. Just be realistic on the food and beverage compromises that you can make and stick to your guns! I mean really, look at the struggles that Tom Cruise overcame to open “Cocktails and Dreams”!

Have a happy hour victory story? Want to profess your love for Tom Cruise? Feel free to do so in the comments.