PORK TENDERLOIN

Good for: Waist-trimming
Lean meats are a great low-calorie source of protein, eating more protein may reduce the fat around your midsection. People who ate 20 more grams of protein everyday than the group average had 6 percent lower waist-to-hip ratios.

Lamb Dijon

Serves 6 (serving size is 2 chops)

1/4 cup Dijon mustard

3 tablespoons chopped fresh rosemary, no stems

3 tablespoons red wine vinegar

1/2 teaspoon freshly ground black pepper

5 garlic cloves, minced

12 (4-ounce) lamb chops, trimmed

cooking spray (olive or canola oil preferred)

1. Combine first 5 ingredients in a large zip-top plastic bag. Add lamb; seal and
marinate in refrigerator for 1 hour or up to 8 hours, turning bag occasionally.

2. Preheat grill or grill pan to medium-high heat.

3. Remove lamb from bag. Place lamb on grill rack or grill pan coated with cooking spray; cook 6 minutes on each side or until medium-rare or at desired degree of doneness.

NUTRITION PER SERVING

CALORIES 230 FAT 9.5 g PROTEIN 29.4 g SODIUM 243 mg FIBER 1.5 g CARBOHYDRATE 3.6 g

PB&J or PASTA WITH MEAT SAUCE

Good for: Muscle building and repair
The perfect post-weight training repast has about 400 calories, with 20 to 30 grams of protein (to build new muscle) and 50 to 65 grams of carbohydrates (to repair old muscle). Peanut butter and jelly sandwiches or a small bowl of pasta with meat sauce fits that formula.

Salmon

Good for: Cardiovascular fitness

The fatty acids in fish oil need to become incorporated into muscle and heart cells to have an effect, and that takes weeks of consumption. So either take fish oil pills each day, or try to eat fish rich in fatty acids multiple times a week to see similar results.

Pineapple and Papaya

Good for: Muscle recovery
Both of these tropical fruits are loaded with bromelain and papain, enzymes that not only help break down proteins for digestion but also have anti-inflammatory properties to speed up your post-workout recovery.

Stretching Don't Pt. 2

Don't overextend your joints. Hyperextending can cause injury and doesn't help you in any way.

If it hurts, DON'T DO IT. Always listen to your body. If you're stretching correctly, you should feel tension on the muscles, and possibly some slight discomfort. If you have any sharp or serious pain during a stretch or exercise, STOP, you may do harm to your body.

Spicy Korean Pork Barbecue

Serves 4

1 pound pork tenderloin, trimmed

2 tablespoons granulated Splenda

2 tablespoons low-sodium soy sauce

2 tablespoons red chili pepper

1 teaspoon peeled and minced fresh ginger

1 teaspoon dark sesame oil

3 garlic cloves, minced

cooking spray (olive or canola oil preferred)

1. Wrap pork in plastic wrap; freeze 1 1/2 hours or until firm. Remove plastic wrap; cut pork diagonally across grain into very thin slices, approximately 1/8 inch or as thin as you can make them.

2. Combine pork and next 6 ingredients (Splenda through garlic) in a large zip-top plastic bag. Seal and marinate in refrigerator 1 hour, turning bag occasionally.

3. Preheat grill to 400°F.

4. Place a wire grilling basket on grill rack. Remove pork from bag; discard marinade. Place pork on grilling basket coated with cooking spray; grill 8 minutes or until at desired degree of doneness, turning frequently.

NUTRITION PER SERVING

CALORIES 175 FAT 6.6 g PROTEIN 26.5 g SODIUM 201 mg FIBER .3 g CARBOHYDRATE 2.9 g