Healthy Recipe On The Grill!

Inside-Out Cheeseburger

Ingredients:

• 1/4 cup shredded Cheddar cheese
• 1/4 cup shredded gruyere cheese
• 1 pound 90%-lean ground beef
• 1 tablespoon Worcestershire sauce
• 1 1/2 teaspoons paprika
• 1/4 teaspoon freshly ground pepper

Preparation

1. Preheat grill to medium-high or preheat the broiler.
2. Combine Cheddar and Gruyere in a small bowl.
3. Gently mix beef, Worcestershire, paprika and pepper in a large bowl, preferably with your hands, without overworking. Shape into 8 thin, 4-inch-wide patties. Mound 2 tablespoons of the cheese mixture on each of 4 patties, leaving a 1/2-inch border. Cover each with one of the remaining patties. Crimp and seal the edges closed.
4. To grill: Lightly oil the grill rack (see Tip). Grill the stuffed patties over medium-high heat, about 4 minutes per side for medium-well. (Be sure not to press the burgers as they cook or they’ll split open and the cheese will ooze out.) To broil: Cover a broiler pan with foil and coat with cooking spray. Broil the stuffed patties in the upper third of the oven, about 4 minutes per side for medium-well. In either case, let the burgers stand for 5 minutes before serving.

Nutrition

Per serving: 264 calories; 16 g fat ( 7 g sat , 6 g mono ); 89 mg cholesterol; 1 g carbohydrates; 26 g protein; 0 g fiber; 186 mg sodium; 405 mg potassium.

Proper Lifting Mechanics

 

Improper lifting is a huge cause of lower back (and back, in general) injuries, so knowing proper lifting mechanics is very important and can save people from years of pain and discomfort. 

STEP1. It is always important to examine what you'll be lifting before you go to pick it up. You want to know how big and how heavy it is, and if you need help, go get someone! Don't be a hero!!!

 

 STEP 2. Be sure you are on firm, level ground to give you the best lifting surface possible. Stand with your feet shoulder width apart and one foot slightly in front of the other.

STEP3. Try to keep your back as straight and upright as possible. The goal is to be as perpendicular to the ground as possible, not horizontal. 

 

 

STEP 4. Bend at your KNEES, not your waist or back.

 

STEP 5. Once you begin to lift the object tighten your core muscles to stabilize your back, and let your legs do all the work. 

 

STEP 6. Carry the object as close to your body as possible, and remember not to twist your body, but rather turn with your hips, and face the object.

Healthy Recipe: Perfect for Fathers Day!!

 

 Grilled Filet Mignon with Herb Butter & Texas Toast

Ingredients

• 1 tablespoon whipped or regular butter, slightly softened
• 3 teaspoons extra-virgin olive oil, divided
• 1 tablespoon minced fresh chives, or shallot
• 1 tablespoon capers, rinsed and chopped
• 3 teaspoons minced fresh marjoram, or oregano, divided
• 1 teaspoon freshly grated lemon zest, divided
• 1 teaspoon lemon juice
• 3/4 teaspoon kosher salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1 tablespoon minced fresh rosemary
• 2 cloves garlic, (1 minced, 1 peeled and halved)
• 1 pound filet mignon, about 1 1/2 inches thick, trimmed and cut into 4 portions
• 4 slices whole-grain bread
• 4 cups watercress, trimmed and chopped

Preparation

1. Preheat grill to high.
2. Mash butter in a small bowl with the back of a spoon until soft and creamy. Stir in 2 teaspoons oil until combined. Add chives (or shallot), capers, 1 teaspoon marjoram (or oregano), 1/2 teaspoon lemon zest, lemon juice, 1/2 teaspoon salt and 1/4 teaspoon pepper. Cover and place in the freezer to chill.
3. Combine the remaining 1 teaspoon oil, 2 teaspoons marjoram (or oregano), 1/2 teaspoon lemon zest, 1/4 teaspoon salt and pepper, rosemary and minced garlic in a small bowl. Rub on both sides of steak. Rub both sides of bread with the halved garlic clove; discard the garlic.
4. Grill the steak 3 to 5 minutes per side for medium-rare. Grill the bread until toasted, 30 seconds to 1 minute per side. Divide watercress among 4 plates. Place 1 toast on each serving of watercress and top with steak. Spread the herb butter on top of the steaks and let rest for 5 minutes before serving.

Nutrition

Per serving: 303 calories; 14 g fat ( 5 g sat , 6 g mono ); 80 mg cholesterol; 15 g carbohydrates; 29 g protein; 5 g fiber; 438 mg sodium; 462 mg potassium.