Versatile Turkey Burgers

Ahh... the humble and "healthful" turkey burger.  Many restaurants add turkey burgers to their menu as a more healthful option compared to their regular beef burgers.  Not surprising though, they often do not taste as delicious as the original.  Also, they really are not that much better for you.  At Ruby Tuesday, a regular hamburger contains 877 calories, 55g fat, 57g carb, and 42g protein.  Comparatively, their turkey burger also comes with 801 calories, 48g fat, 56g carb, and 41g protein.  And these numbers don't even include the french fries.  Still think it's a healthy alternative?

Instead of going out for an overpriced burger, here is what I propose...Buy a box of Trader Joe's frozen turkey burger patties.  Any other plain turkey or beef patty would work well here, but these are what I've been using.  Each patty is a nearly perfect portion of protein (22g).  And the ingredients are simple: turkey, kosher salt, rosemary extract.

While you can of course grill the patties and make burgers, I've found a tastier alternative.  Add them to vegetable salads!  This is not just another lettuce salad, but a more calculated concoction of veggies, herbs, and spices. 

For the basic dressing stir together: 1tbs olive oil, 1tbs vinegar or citrus juice, 1/4tsp dried thyme (basil, oregano, chili powder, cumin would be tasty as well).

For the veggies pick any three of the following and thinly slice about 2-3 cups worth: Fennel, Red Onion, Cucumber, Celery, Radish, Zucchini, Carrots, Bell Pepper, Asparagus, Jicama. 

After the burger is done cooking cut it up into bite size pieces and add it to the veggies and dressing.  This dish travels well; take it to work and you'll be then envy of everyone ordering out.

For a creamy version, use a tablespoon of real mayonnaise such as Hain or Lemonaise, add a table spoon of stone ground mustard and several good dashes of curry powder.  Top this one with some chopped nuts or green onion.  For anyone who's a vegetarian, this same idea can be done with canned tuna or salmon, 3 hardboiled eggs, or even extra firm tofu/ tempeh.  

Some men and very tall or active women may need to cook up two patties for a lunch or supper, but one patty should suffice for most people's breakfast.  Just sprinkle on a little extra rosemary and black pepper for a quick breakfast "sausage."  Eat right away, or pack it up with leftover steamed cauliflower and carrots for a commuter friendly breakfast.  Either way, you are well fueled and ready to face the day!

Mighty Magnesium

After starting with Weight and Wellness I have re-learned the importance of magnesium.  This is not to say I ever thought it un-important.  It's just that the notion of someone being magnesium deficient had never really crossed my mind.  HOWEVER!  Approximately 62% of the U.S. population is magnesium deficient.  Unfortunately, blood tests will not be able to tell you if you are.  Blood levels of electrolytes are monitored very carefully by the body, and nutrients will be pulled from other sources (bone and muscles) to keep serum levels normal.  Do any of these symptoms sound familiar to you...

Magnesium is for Muscles!

Chocolate Cravings
Leg Cramps
Restless Leg Syndrome
Difficulty Falling Asleep
Anxiety and Depression
Slow Metabolism
High Blood Pressure
Constipation

Hmmmm.... I know almost every client I see has at least one of these symptoms.  While in college I had to create a poster depicting the Krebs Cycle, AKA-Metabolism.  It was amazing how almost every process needed magnesium in order for it to function properly.

I avoided taking a magnesium supplement for a while, but then it's allure got to me.  Taking a couple hundred milligrams before bed is amazing!  It really does help my body relax and put me to sleep fast, especially when I am stressed about school.  Ryan loves that it helps his achey muscles relax after hard workouts.

If you are not interested in taking a magnesium supplement, make sure to include foods high in magnesium in your diet.  These include: Grass Fed Beef, Salmon, Leafy Greens, Nuts/Seeds.
A meal plan high in magnesium might look something like this...
Breakfast: Scrambled Eggs over sauteed kale
Lunch: Large Spinach Salad with Canned Salmon, and Sunflower Seeds.
Dinner: Grilled steak with lots of veggies!
Bed Time Snack: Slice of Whole Grain Toast with Almond Butter

Food with Family

Getting a walk in with mom after a delicious lunch of chicken curry.

Ryan and I recently took a weekend trip to Iowa to visit my parents.   I've written posts on how to eat healthy when traveling however, eating well while staying with relatives is another topic entirely.

-Breakfast is easy, even if other family members do not like eggs by themselves, they are usually a refrigerator staple.  Once you start frying some up in butter, it's likely others will want some too.  If other people want pancakes or waffles, no one says you can't have some, but remember to stick with small servings, and limit the amount of REAL maple syrup you use.  

-Contrary to my usual recommendation, it can be helpful to eat out, especially if other members of your group are picky or do not like many of the foods you do.  Maybe you have a favorite local eatery that serves a favorite dish or a great burger.  Or, maybe there is a new ethnic restaurant where you can get some great curry.  Many grocery stores now have large salad bars, these can be used to create a great salad with lots of veggies.  Forgo the salad dressing and use the olive oil and vinegar for your healthy fat.  

-During warmer months, suggest grilling for supper.  This makes it easy to include all the necessary food groups: Grilled Protein, Grilled Veggies, even Grilled Fruit.  Use coconut oil or butter to keep everything from sticking.

- No one wants to be hangry when hanging with family.  Make sure to keep some snacks on hand when traveling  This might mean you have to bring some dried fruit and nuts and jerky from home, but at least you will not be tempted by a mid-afternoon ice-cream cone or cookie.      

-There's no need to forgo desert.  If a family member has made a family favorite, go ahead and have that homemade apple pie.  That is if you are not prone to sugar cravings.  For people who cannot stop with just one brownie, it may be best not to start.  Instead, suggest making some sauteed apple or pear slices with cinnamon and nutmeg.  Then top it with a little heavy whipped cream. 

Just because you are traveling don't let your health, especially your digestive health suffer.  If you have special dietary needs, such as being gluten or dairy free, it will probably make things easier if you bring along some of your own foods.  This might include bread for french toast, almond milk and protein powder for smoothies, and even gluten free BBQ sauce for grilling.

Soup's On

After an exceptionally warm winter and spring, we've had several days of chilly and windy days.  As much as I love a good salad, these kind of days call for something a little warmer.  So for a quick lunch the other day I cooked up a quick skillet soup.

In a large sauté pan, melt 1tsp of butter, olive or coconut oil.  Sauté 1 cup frozen broccoli over medium heat till almost cooked through.  During this step I added some dried rosemary and thyme for extra flavor.

Add 3oz of cut up deli meat (turkey) and 6 cut up black olives to the pan and warm through slightly.

Pour in 1.5 cups of tomato soup.  I like Pacific and Trader Joe's brands.

I simmered the mixture for about 5 minutes till everything was warm.

After pouring it all into my bowl I topped it off with a sprinkle of feta cheese.

Even for a bunch of leftovers, this meal still came out perfectly balanced between protein, carbs, and fat.  Canned or boxed vegetable soups can serve as a healthy base for meals and snacks.  But it's important to beef them up a bit with other whole veggies, protein, and fat.  This can be done by scrounging up about 4oz of leftover meat from last nights supper and keeping frozen veggies on hand.  Other flavor combinations that would work well include:

Tomato soup, Basil, broccoli, leftover steak, 2 Tbs heavy cream

Butternut Squash Soup, Ginger or curry, Cauliflower, and sauteed shrimp, 1/4 cup coconut milk

Black Bean Soup, Sauteed Peppers and Summer Squash, Rotisserie Chicken, 1/2 avocado

Lentil Soup, Green Beans, and Pork chops or roast, 2 Tbs sour cream

Potato soup, fresh or frozen spinach, Ham (potato soup is typically made with heavy cream, no need to add more fat to this one).

Vegetable Minestrone, frozen carrot/cauliflower/broccoli blend, white fish such as cod or haddock, 10 green olives.

Chicken and Rice Soup, wilted kale or swiss chard (start with 1 tbs olive oil), leftover grilled chicken

Your options are only limited to your imagination.  This type of meal could easily be made while cooking breakfast and be ready to go with you to work for lunch.  Or as quick supper after a busy day.  For a bigger meal, go ahead and add a side salad.  You can never have too many leafy greens

America's Sugar Addiction

If you didn't see it on TV, I highly recommend watching the 15min video from 60 minutes earlier this week.  Then ask yourself, "How much sugar am I consuming?"


Is Sugar Toxic?