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Simple Weight Training

To Get Lean Safely and permanently, embrace the lifting lifestyle.

Here’s how to get started.

Personal Training is expensive and time consuming. In person one on one training requires you to travel to the gym, or get your home ready for a visitor.

Group weight training, which I taught for years at my studio, is very effective, but it is difficult to match the weight, reps, and rest intervals perfectly for everyone in the class. In addition, the trainees who have the most success for years and years are the ones who embrace the lifting lifestyle, and learn to lift on their own.

Before you start a weight training lifestyle, I want you to know the two things that are most likely to wreck a resistance training plan.

  1. Injury. If you pull a muscle, twist an ankle, or inflame your knees, your training pattern will be broken. You will have to take time off to heal, and it is extremely de-motivating to start back at square one. Some people do learn their lesson and start over, but it’s much wiser to lift with caution and respect for form in order to prevent acute and over use injuries.
  2. Avoidance. I also call this unwillingness to train, or even: resistance to resistance. This is the impulse to skip training sessions because you perceive them as too long, boring, confusing, or difficult.

One key to embracing resistance training for life is to treat it like the sport and art form it is. Begin with the basic lifts the way an athlete or a musician would start with drills or scales. I approach each session the same way I approach the barre in ballet class, or the center steps in jazz class.

Another key is to stay within the boundaries of your skill and ability by giving yourself permission to keep the weight low until you are willing and eager to increase it. For the beginner, just performing the movements themselves with body-weight creates progress.

Key number three is to have a complete plan every time you train. Your complete plan will cover exercises, repetitions, sets, and the frequency of your training.

Pairs of 10, 8, and 5 pound Dumb-bells for the beginner.

Here is the complete plan I recommend for your first four weeks of lifting.

Frequency: Three times per week with one day between sessions: For example Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday.

Exercises: Three non- competing super-sets with eight reps per movement for three sets.

The first super-set is your warmup, and it should be performed with 50% of your working weight, or body weight if you are a beginner.

Super-set #1: Dumb-bell squats: 8 reps followed by Push Ups: 8 reps. Rest 30 seconds. Perform two more super-sets for a total of 3 rounds.

Super-set #2: Dumb-Bell Romanian Dead-lifts: 8 reps followed by Dumb Bell Rows: 8 reps per arm. Rest 30 seconds. Perform two more super-sets for a total of 3 rounds.

Super-set #3: Dumb-Bell Reverse Lunge: 8 reps per leg followed by Dumb-bell Curls: 8 reps per arm. Rest 30 seconds. Perform two more super-sets for a total of 3 rounds.

Gently stretch major muscle groups, and you’re done.

If faster fat loss is your goal, you can perform 8 to 16 minutes of interval training exercise, but the resistance exercises are the priority. As a dancer, I use dance steps for my interval training immediately after my weight session.

The simplest way to do beginner intervals is to walk briskly up hill for 20 seconds, then walk back down for 10 seconds. Complete 8 rounds. Rest at least one minute and repeat the interval round if desired.

Please leave a comment with any questions, and share with someone who wants to get lean and strong.

catherine@dareshine.com

All the best, Catherine

My Book: Keep the Change Transform Your Body For Good on Amazon: https://amzn.to/3ql26LB

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Is It Better To Walk or Jog to Lose Weight?

I’m happy to answer this question because it lets me dig in to some of the things I’ve discovered about walking, jogging, running, and sprinting in the course of the past 45 years.

When I was in the 7th grade, I struggled to jog a mile in P.E. even though I was pretty good at sprinting. It wasn’t until I learned how to do intervals in my 40’s that I was able to use walking, jogging, running, and sprinting to lose weight and to increase my speed and endurance.

There are some good studies that demonstrate the connection between muscle fiber composition and running ability, here is an article in Runner’s World that goes into this topic in depth:

https://www.runnersworld.com/advanced/a20784071/how-muscle-fiber-recruitment-affects-running-performance/

It’s good to understand how your muscle fiber genetics can affect your walking and running, but my experience with walking and jogging for weight loss is that the method you enjoy the most will give you the best fat loss.

I suggest using walk/jog intervals like this: warm up with five minutes of easy walking, then jog until you become winded. Your level of conditioning will determine how long this takes. Ease back into a walk until your breathing and heart rate come back down, and you feel eager to jog or even run again. Repeat this sequence for eight rounds, and then walk until you feel completely rested. Repeat the interval session if you wish.

When I was a certified trainer, I learned that fat burning and conditioning happen during recovery from an interval as well as during exertion.

In other words, every time your body returns to baseline from the exertion of jogging or running, you are getting just as much fat burning benefit as when you are working on your endurance. To wrap up my answer, I will say both walking and jogging enhance weight loss and fat loss, especially when you perform them in intervals.

No matter what, enjoy your training, and I wish you well.

Catherine Gordon

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My Perfect Carnivore Meal Plan

Perfect macros for my goals: 102 grams of protein, 88 grams of fat, 6.4 grams of carbohydrate, 1250 calories.

One Diet that Always Works

When I was preparing to sing at Carnegie hall in 2019 I had two essential goals for my nutrition plan. It had to allow me to get leaner, and it had to be anti-inflammatory.

When you are a singer, and you eat anything that causes inflammation, the first place you notice it is in your voice. The vocal chords have to lengthen, shorten, and vibrate in perfect sync with the demands of the singer’s intentions.

Getting ready go on.
Onstage at Carnegie Hall

The vocal chords, like the heart and the digestion, are autonomic. Here is the definition of autonomic:

1 : acting or occurring involuntarily autonomic reflexes. 2 : relating to, affecting, or controlled by the autonomic nervous system or its effects or activity autonomic drugs.
Autonomic | Definition of Autonomic by Merriam-Webster

Any inflammation will reduce the vocal chords’ ability to respond to autonomic reflexes.

I Went Carnivore in March of 2018

I expected to lose body-fat and have more energy, but I didn’t expect more glowing skin, more hair growth, smaller moles, and extra high notes at the top of my vocal range. It was as if eating mostly meat and animal foods had reset my body’s growth regulation to increase growth where I wanted it, and limit growth where I didn’t.

How is it possible that one diet could help me lose fat, and grow longer thicker hair at the same time? I believe that the healthy action of the Carnivore diet comes from the way it heals hyperinsulinemia.

Here is the definition of hyperinsulinemia:

Hyperinsulinemia (hi-pur-in-suh-lih-NEE-me-uh) means the amount of insulin in your blood is higher than what’s considered normal. Alone, it isn’t diabetes. But hyperinsulinemia is often associated with type 2 diabetes.
Hyperinsulinemia: Is it diabetes? – Mayo Clinic

I believe that the Carnivore Diet allowed me to improve my insulin response to food to the point that my entire body was able to perform better.

Eating in the Time of Covid-19

When we went into physical distancing in March of 2020, all of my singing events were cancelled, and I decided to go back to a low-carb diet that incorporated many vegetables and some fruits. My appetite increased immediately, and my motivation dropped. I attributed this to the lockdown blues, but since I returned to Carnivore after Thanksgiving a little more than 3 weeks ago, the sun has come out, my motivation has returned, and I’ve even lost some fat.

I have decided to claim the right to eat mostly meat, but I have designed the meal plan I posted here in order to keep my meat consumption at or below the amount of meat consumed by the average American which, according to the U.S. Department of Agriculture, was about 10 ounces of meat per day in 2019. The meal plan above contains 10 ounces of red meat. It is my opinion that red meat is safe and healthy in the absence of sugar, grains, and processed vegetable and seed oils.

I intend to honor the animals I eat in order to live by living fully with honesty, integrity, and generosity. Now that I eat mostly meat, I consume less of everything, including meat. I look forward to consuming less and creating more.

Here’s to a happy, healthy, productive future for all of us.

Catherine

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The Best Workout For You.

The Best Workout For You, Is the One You Are Willing To Do.

I love to train, I really do, but there are three things that put me off when I mentally prepare to train.

  1. I think it will be boring.
  2. The exercises will feel too hard.
  3. Training sessions take too long.

The Psychology of Training

When I think about exercise I get mental pictures of how it will feel, and of how much I will enjoy it, or not. What follows is a negotiation in my mind between the id, which wants to stretch out and check Twitter, and the superego which wants the benefits of training.

My superego, which is writing this post, has the intention and discipline to find a way to win the negotiation. Here is the solution to my dilemma: Come up with a workout that my id is willing and eager to do.

I have designed a short attention span training session that contains a single set of exercises with no repeats.

This resolves the anticipation of too much boredom, difficulty, and time. By resolving these perceived drawbacks of exercising, my willingness to train is assured, and all systems are go.

If you decide to learn this system, you will gain strength and results, become more skilled, and get willing to add repetition and difficulty, so that you can progress. Once you discover the fun and gratification of getting better at training, you have entered the positive cycle of “work and reward.” This cycle makes you eager and willing for the next session.

I have found over the past dozen years, that a program design made up of a body-weight warmup, six exercises super setted as three rounds of each pair of exercises, followed by about 9 minutes of intervals, is the most effective workout design for fat loss and positive body transformation. I have also learned that I have a lot of stubborn resistance to the length and difficulty of this design. The exercise session below is my compromise. It consists of 12 exercises performed straight through as one giant set as follows:

  1. Suitcase squat 8 reps
  2. Push up 8 reps
  3. Romanian Deadlift 8 reps
  4. Dumb Bell Row 8 reps
  5. T-Bend 8 reps per leg
  6. Overhead Press 8 reps
  7. Calf Raise 16 reps
  8. Reverse Fly 8 reps
  9. Standing Leg extension 8 reps per leg
  10. Bicep Curl 8 reps
  11. Plie Squat 8 reps
  12. Tricep Extension 8 reps.

The warmup is simply 4 reps of each movement performed without weights. When I am done with this session I am ready to dance, write, rehearse, or get on with the other tasks of the day. I hope you will try it if you ever experience those days when it’s hard to get willing.

If you want a copy of the Turbulence Training Program I used to learn how to exercise for life you can find it at my affiliate link: ===>Click Here<==.

Train on my friends!

Catherine

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Create Your Freedom Fourteen Diet

14 Foods, 14 Moves, 14 Days



Einstein once said that solutions should be as simple as possible, but no simpler. How can you create an effective food and fitness strategy that is simple enough to stick to?

My experience with my students, personal training clients, and readers is that simplicity in food and fitness makes it easier to stick to our goals. I have been following a low carbohydrate nutrition strategy for years now, but the world of low carb has grown fast since I first did the Atkins Diet years ago. Keto, Carnivore, Paleo, Whole 30, and my Sugar Freedom program all limit sugar and processed carbohydrates, and it can be hard to know which one to choose.

  • The Freedom 14 can help. The key is to pick the foundational foods that nourish and satisfy you without over stimulating your appetite, or promoting fat storage. There are three macro nutrients that make up most food plans: Proteins, Fats, and Carbohydrates. Your freedom foods will come from those categories. Let’s start with a list of protein foods.
  • Beef
  • Poultry
  • Eggs
  • Pork
  • Lamb
  • Fish

Next we have fats.

  • Butter
  • Lard
  • Olive Oil
  • Coconut Oil

Finally we choose our carbohydrates: mine are all vegetables that grow above the ground.

  • All leafy greens
  • Broccoli
  • Cauliflower
  • Green Beans
  • Brussels Sprouts
  • Tomatoes
  • Cucumbers

Finally, you can round out your food choices with condiments like salsa, vinegar, lemon and lime juice, mustard, and home made mayonnaise. In addition garlic, onions, herbs, and spices can be used for seasoning, and broth is recommended to insure you get enough sodium to prevent “low carb flu.” The simplicity of your food list eliminates questions about what to eat for the 14 days of the challenge. Of course, you list will be different form mine and that’s fine. At the very least though, I recommend following the time tested advice of, “Nothing out of a bag or a box.”

Update: I have just returned to Turbulence Training! I am delighted to be back in the gym with TT for Amazing Lower Abs. I tested the program out two weeks ago, and my abs haven’t been so sore on years.

Of course, you don’t have to get too sore to get results. I learned years ago that effort is required get results, but pain is actually counter productive. You can check out the Turbulence Training program here==>  Click Here

Thanks for reading, and check back for fitness, food, and fun tips for Fall.

4 Keys to Weight Loss

Here is the weight loss question I answered on Quora today:

How do I decrease weight from 74 kg to 60 kg of a 5’3 female?

Answer:

In 2008, I followed a food and fitness program that took my weight from 67 kg to 60 kg in 12 weeks. What was even better is that I lost three dress sizes in that time and my waist went from 78cm to 66cm.

Here are my 4 keys to losing weight and sizes quickly and permanently:

  1. Eat adequate amounts of whole natural protein and fat, and eliminate added sugars and processed carbs. The saying I used during my program was, “Nothing out of a bag or a box.”
  2. Lift weights to maintain muscle and metabolic rate. The top goal of weight lifting isn’t calorie burning. The top goal is to build or maintain muscle so that your diet won’t burn it and leave you with a higher body fat percentage and a slower metabolism.
  3. Add interval training to increase fat burning and help manage appetite.
  4. Set goals for success. Choose a specific period to focus on your food and fitness changes. In my training practice my clients used 6 or 12 week programs. Choose a smart weight loss goal. Two pounds a week is reasonable when you are eating and training effectively. Follow process goals as well as outcome goals. Plan your menus, shop for, and prepare your food. Schedule your training sessions: for example: lift 3 times per week, and do interval training 3 times per week.

In my case, the diet I used was a whole food diet of 20 grams or less of carbohydrates per day from vegetables that grow above the ground, 100 grams of protein, and 80 grams of fat. I call this a “Leaner Keto” diet, and I used these exact macros to get excellent results when I did the “Ketogains” program a few years ago.

I am not a doctor or dietitian, and you should consult one before starting a diet and exercise program. My motto is, “Eat for yourself,” because I do believe that you need to discover and focus on what works for you when it comes to food and fitness.

Wishing you well,

Catherine

If you have question on food, fitness, and goal setting, post one in the comments or email me at:

catherine@dareshine.com

My complete nutrition program is available here: Click Here for Sugar Freedom http://sugarfreedom.com

My book on Amazon: https://amzn.to/3ql26LB

Is It Normal Not to Lose Weight After 2 Weeks of Working Out?

Throughout the year, I will be answering the Quora questions I get the most from my followers, and the question of the day is:

Is it normal not to lose weight after 2 weeks of working out?

When I was doing my original body transformation in 2008, I didn’t lose any weight for the first four weeks. I was also participating in an on line forum with other women and men who were using weightlifting, interval training, and whole food nutrition, (nothing out of a bag or a box) to get lean and lose weight. I remember that about 25% of the posters on that forum didn’t experience any weight loss for the first few weeks.

After I began working as a certified trainer in 2012 I noticed the same thing in some clients who started a training program. Here is my theory on what happens to keep the scale from moving at the beginning of new fitness program. First, there is truth to what you have heard about muscle being heavier than fat, but beyond that, if you are training hard enough to experience muscle soreness, you will retain water due to the process of body re-composition.

Muscle hypertrophy is caused by the micro tears in muscle tissue that happen during a body re-composition training session. It takes water to heal those micro tears, and I believe that soreness and water retention can explain why the scale doesn’t move even though your body is getting leaner.

This is why I recommend taking at least three measurements at the start of a training program, and continuing to measure for life. The scale can’t tell you if you’re getting leaner or smaller if dropping sizes is your goal. So Measure your chest, waist, and hips as a reference.

My original 12 week transformation

In addition, you need an eating and macro-nutrient plan if you are serious about your goals. I am not making a recommendation, but I will share that I overcame obesity with a ketogenic approach that includes 80–90 grams of protein, 90 grams of fat, and fewer than 20 grams of carbohydrate per day, mainly from vegetables that grow above the ground.

When my clients’ weight loss got off to a slow start I would suggest tracking, weighing, and measuring their food for a week.

I hope these suggestions help you to start getting the results that you want, because I believe so strongly in the benefits of working out for life.

Do you have a question about fat loss? Leave it in the comments.

Click Here to go to my profile on Quora.

What is a good way to lose weight?

I answer reader questions on Quora, and here is the one I just answered this morning:

“What is a good way to lose weight? I’m always tempted to eat right after I promise myself I won’t, and I end up feeling extremely guilty after.”

Here is my answer:

I struggled with my weight during my youth and young adulthood. I controlled my appetite with cigarettes and diet pills until my mid thirties. When I gave those up, I became obese, and I wasn’t able to stop overeating until I made a major shift in my eating and training habits.

The simplest change in my eating was guided by an old saying among bodybuilders,

“Nothing out of a bag or a box.”

Of course there can be exceptions to this suggestion, but it can help you to think about what is left to make up your menu plans. Consider the outside aisles of your grocery store. Here’s a description of my shopping pattern starting on the left and working my way around the store to the right: vegetables and fruits, dairy, eggs, meat, butter, bacon, and cheese. (No, I don’t go overboard with the last six items.) In order to get nourished and satisfied, I set macro-nutrient targets for protein, fat, and carbohydrates.

There are plenty of satisfying foods in the outside aisles of your grocery store.

Note: I gave up my fitness and nutrition certifications in 2018, and I am careful not to make diet recommendations. I simply share the methods that helped me personally overcome obesity more than a dozen years ago.

The most important idea I want to share is that minimally processed foods satisfy my appetite, while foods that have been processed and packaged leave me even hungrier than I was before I started eating.

A lettuce or cabbage wrap at lunch instead of a traditional sandwich.
Colorful vegetables for roasting.

By writing down my menu in the morning, and following it throughout the day, I avoid cravings and guilt, and I have plenty of energy for working, training, and fun that don’t involve food.

The bottom line is that in order to stop overeating, I had to replace the foods that stimulate my appetite with foods that satisfy it.

My motto is, “Eat for yourself,” and I sincerely hope that this is the year when you will find the nutrition plan that works for you.

My complete nutrition plan including a three day sugar elimination diet, ongoing weight loss, eating out guide, shopping lists, and maintenance plan, is available at Sugarfreedom.com.

How to Cook A Beef Rib Roast

Learn this simple recipe, and get a fabulous Rib Roast every time.

When I was shopping for our family Thanksgiving meal, I found this rib roast for just $6.99 a pound. The usual price is 14.99, so this $70.00 roast was only 32.99. I bought it, took it home and put it in the freezer.

A few days before I was ready to roast it, I put it in the refrigerator to thaw. One of the most important tips I have for getting a delicious, evenly cooked roast is to allow it some time, usually between 30 and 45 minutes, to sit on the counter and return to room temperature before putting it in the oven.

Here are the ingredients and directions.

1 Beef Rib Roast. This one is just about 5 pounds.

3 Tablespoons of butter at room temperature

Salt and pepper to taste

1 teaspoon of Garlic Powder

1 teaspoon of Onion Powder

Pre-Heat the oven to 450 degrees. Place the Roast in a roasting pan and pat with paper towels.

Salt and pepper the roast and sprinkle with the garlic and onion powders.

With a butter knife, spread the butter over the top and sides of the roast.

Put the beef in the oven and roast at 450 degrees for 15 minutes.

Reduce the heat to 350 degrees and roast until a thermometer inserted into the center of the roast reads 150 degrees for medium rare, about 20 minutes per pound of total roasting time.

Place the beef on a cutting board, and allow to rest for 15 minutes before carving.

I slice the ribs off of the bottom of the roast and set them aside before carving.

For a delicious ketogenic meal, I like to serve this dish with roasted broccoli, and simple egg and cheese quiche cups. My sugar free diet program is available at Sugar Freedom.com

I hope you enjoy this recipe, and remember: Eat For Yourself.

All the best, Catherine

How Do I Lose Arm Fat?

How Do I Lose Arm Fat? Is the question I just answered on Quora.com.

Quora has been very helpful in showing me what people are really looking for in fitness advice, so I’ve decided to share my answer with you.

Catherine’s Answer on “Arm Fat.”

When I was trying to overcome obesity back in 2002, I did a lot of cardio and almost no resistance training. As a result, I lost muscle in my legs and arms, and I experienced loose skin starting in my late 30s. When I learned how to lift weights with proper form and technique, I was able to bring definition back to my legs and arms. When I had my fitness transformation studio, by clients were always amazed by the fact that when they trained their arms with resistance exercise they got smaller, not bigger!

Here is one way lifting makes the arms look better: If you build the deltoid muscles, which are at the top of your arms, that lifts and lightens the skin on the opposite side of your arms.

Here are my favorite exercises for defined arms:

One Arm Overhead press, Deltoid Raises, Tricep Kickbacks, Bicep Curls, Hammer Curls, Bent Over Double Tricep Extensions, and Butterfly Raises. You can find video examples of all of these exercises on YouTube, and I would incorporate them into your fitness routine two or three times per week. A sample arm day would be One Arm Overhead Press: 8 reps per arm 3 rounds. Tricep Kickbacks: 8 reps per arm 3 rounds, Bicep Curls: 8 reps per arm 3 rounds, Deltoid Raises: 8 reps 3 rounds.

Finally, it sounds like your diet is already working for you, so if you keep doing what works in the nutrition department, you should definitely see improvement in four weeks if not sooner with these exercises.

I Could Have Trained With Vince Gironda

I could have trained with Vince Gironda at Vince’s Gym on Ventura Boulevard in Studio City,CA, but I didn’t. I bought a membership at the Holiday Heath Spa across the street instead.

I wish I had known back in the 1990s when I was pursuing a career as an actor, singer, and dancer that Vince and his wife Peggy did train women at his gym. Peggy was a former showgirl, and she had established the first gyms for women in Los Angeles in order to teach them how to achieve that Hollywood physique.

If only I’d had the courage to ask, who knows what I could have achieved physically with Vince’s help in those early years of my performing career.

Fast forward to 2008.

I’m a stay at home mom trying to figure out to overcome obesity at age 43. I made two changes to my health routine that I’m sure Vince and Peggy would have approved of. I cut carbs, dropped cardio, and I started lifting weights with a focus on excellent form instead of just more weight and more reps.

Within 12 weeks I had transformed my body, and embarked on a new lifestyle, which I have maintained ever since.

Still, something changed four years ago as I finished going through menopause.

I found my hunger, cravings and my waistline creeping up. I also found my strength, optimism, and motivation going down. My Low Carb/Ketogenic diet wasn’t quite maintaining my weight, and my enthusiasm for lifting at the gym was fading away.

In March of 2018, I discovered Dr. Shawn Baker’s Carnivore Diet.

I followed it in order to get ready to sing at Carnegie Hall in March of 2019. After that, my health and happiness started improving, leading up to the Summer of 2019 when my husband and I got to see our son Colin graduate from High School. We were all so happy, and Colin decided to enroll at Columbia College and work in retail while he took his general education courses and considered his future.

I was writing and rehearsing a one-woman show about the Irish Opera Diva Catherine Hayes when Covid 19 hit and upended all of our plans. Still, I am so grateful that my husband is back to work teaching, and my son is working and taking his courses on line. Best of all we are all healthy, but these eight months have left me feeling heavy, sluggish, and sad.

In Costume as Catherine Hayes

This is where Vince Gironda comes in.

Vince was one of the modern pioneers of carnivore, because decades ago he started putting his clients on the Steak and Egg diet. Here’s how it goes according to guys who trained with Vince in the past:

For five days in a row, his trainees would eat as many eggs and as much steak as they wanted to get satisfied at two meals per day, and then they would have a day off to eat whatever they liked, then back on steak and eggs for five days, and repeat until the desired level of body weight and leanness was achieved.

I know that steak and eggs for five days might sound crazy, but I’ve done carnivore, and Dr. Blake Donaldson’s Strong Medicine Diet, so I’m not scared. Of course I would never recommend this approach to anyone else. I’m just an actor. I’ve never even played a doctor on TV, so be sure to ask a real doctor before you try anything like this. Still, nobody will ever know if this approach is safe long-term if nobody admits that they’ve tried it.

Today, I am starting Vince Gironda’s steak and egg diet, and I will follow it all the way to the end of 2020. On the sixth day of each week I will follow my original Sugar Freedom Diet which is low carb, but which includes above ground vegetables, full fat dairy, and a small amount of low sugar fruit. This will be ideal because it will allow for more conventional holiday meals on Thanksgiving and Christmas.

If you are interested in the plan I used to overcome obesity at age 44 you can ===>Click here for Sugar Freedom<===

Although I am looking forward to getting leaner and taking a couple of inches off of my waistline, those aren’t my main reasons for doing Vince’s diet. The main reason is that the more glucose I eliminate form my eating plan, the more energy, motivation, and enthusiasm I have for everything else in life. Why? My research has taught me that sugar and the foods that break down to sugar can have a negative effect on the hormones that control mood and motivation like dopamine. In my next post, I’ll be writing about the science of dopamine sensitivity, and reporting back on my results on steak and eggs.

Until then be well, and always remember:

Eat for yourself.

Simple Pork Roast Recipe

Start with a two to three pound pork roast.  I like to pick one that has a cap of visible fat.  This, along with the butter in the recipe, will baste the roast as it cooks. 

Ingredients and directions:

Pork Roast 2-3 pounds

Salt, Pepper, and Garlic Powder

3 Tablespoons of butter: at room temperature

Pre-Heat oven to 450 degrees.

Place the pork roast in a baking pan, and season with salt, pepper, garlic powder.  Add a sprinkle of herbs like Thyme, Rosemary, or Herbs de Provence if you have them on hand.

Spread the butter over the top of the seasoned roast, then put the roast in the oven at 450 degrees for ten minutes.  Reduce the heat to 350 degrees and continue to roast until the meat reaches an internal temperature of 170 degrees: about 20 minutes per pound.

You can’t beat a tender pork roast for the price!