I got this great video from Iain Abernethy's website (it's listed on my websites on the profile page--great site!)and I thought it was great. The videos from Youtube originally, check it out and enjoy!
Monday, October 24, 2011
Friday, May 13, 2011
Mexican Turkey Burgers
Serving these burgers on whole grain buns kicks up the fiber content or wrap them in romaine lettuce to enjoy them "protein-style". Skip the unhealthy fats in mayo and top these juicy burgers with a few slices of creamy avocado and fresh salsa.
Makes 6 burgers
Ingredients:
1 (20-ounce) package extra-lean ground turkey breast
1/3 cup diced fresh mushrooms
1/4 cup chopped cilantro
1/4 cup diced red onion
1/4 cup diced red bell pepper
1/4 cup low-fat Mexican-blend cheese1 tablespoon Mexican seasoning or fajita seasoning
1 teaspoon minced garlic
6 Orowheat Whole Grain Sandwich Thins
1 1/2 medium avocados, peeled, pitted, and thinly sliced
6 tablespoons salsa
6 tablespoons plain non-fat Greek-style yogurt
Instructions:In a large mixing bowl, combine the turkey, mushrooms, cilantro, onion, Bell pepper, cheese, seasoning and garlic. There will be about 24 ounces (11/2 pounds) of mixture, or 4 cups. Divide into 6 (4-ounce) patties. Grill the burgers for 3 minutes on each side, or until the inside is no longer pink. Serve on Sandwich Thins topped with avocado, salsa and yogurt (instead of sour cream).
Nutritional Analysis Per serving (burger only): 120 calories, 23 g protein, 1 g carbohydrates (0 g sugars), 2 g fat (1 g saturated), 40 mg cholesterol, 0 g fiber, 30 mg sodiumWith bun — 220 calories each With bun, avocado, salsa and yogurt — 280 calories each
Makes 6 burgers
Ingredients:
1 (20-ounce) package extra-lean ground turkey breast
1/3 cup diced fresh mushrooms
1/4 cup chopped cilantro
1/4 cup diced red onion
1/4 cup diced red bell pepper
1/4 cup low-fat Mexican-blend cheese1 tablespoon Mexican seasoning or fajita seasoning
1 teaspoon minced garlic
6 Orowheat Whole Grain Sandwich Thins
1 1/2 medium avocados, peeled, pitted, and thinly sliced
6 tablespoons salsa
6 tablespoons plain non-fat Greek-style yogurt
Instructions:In a large mixing bowl, combine the turkey, mushrooms, cilantro, onion, Bell pepper, cheese, seasoning and garlic. There will be about 24 ounces (11/2 pounds) of mixture, or 4 cups. Divide into 6 (4-ounce) patties. Grill the burgers for 3 minutes on each side, or until the inside is no longer pink. Serve on Sandwich Thins topped with avocado, salsa and yogurt (instead of sour cream).
Nutritional Analysis Per serving (burger only): 120 calories, 23 g protein, 1 g carbohydrates (0 g sugars), 2 g fat (1 g saturated), 40 mg cholesterol, 0 g fiber, 30 mg sodiumWith bun — 220 calories each With bun, avocado, salsa and yogurt — 280 calories each
Weight Strategies #2: Plan to Succeed!
Studies show that people who plan ahead for their workouts are generally more successful than those who wing it. A few steps to stay on the right path:
- Make a date with yourself! Decide when yo want to workout and put it in your day planner. Log that time as yours.
- Set an alert on your cell phone to remind you to work out. Or schedule a daily e-mail reminder on your computer.
- Pack your gym bag at night. Even it you're rushed in the morning, you can just grab it and go.
Wednesday, April 20, 2011
Weight Loss Strategies #1: Heat Up, Slim Down
Good news, Spice fans:
Adding heat to your meal can boost your calorie burn. Capsaicin, the chemical that gives peppers like jalapenos, habaneros, and poblanos their heat, can make your body increase its calorie burn for hours after you eat them, according to a UCLA study. The peppers,improve your body's ability to clear insulin from your bloodstream, which means you might store less of what you eat as fat. So garnish chicken or fish with salsa, and look for other opportunities to add a little spice to your life!
Adding heat to your meal can boost your calorie burn. Capsaicin, the chemical that gives peppers like jalapenos, habaneros, and poblanos their heat, can make your body increase its calorie burn for hours after you eat them, according to a UCLA study. The peppers,improve your body's ability to clear insulin from your bloodstream, which means you might store less of what you eat as fat. So garnish chicken or fish with salsa, and look for other opportunities to add a little spice to your life!
Thursday, April 14, 2011
I am back!
Well, I'm finally back after a hiatus. I hope to be posting up some more exciting things later on. I also will be adding another blog which will deal be called Moments with the Master. As many of you may remember that's the title of a book in process that I 'm working on. At the request of some of my students, I'll be doing a number of the talks that I normally give at the end of my classes. I look forward to talking with many of you. In His Grace, Mark
Friday, May 28, 2010
Some Slaw with That Barbecue?
Communing with your grill this weekend?
Here's a low-fat side dish! A lot of us will be grilling away this weekend, and often that means fatty side dishes full of mayo. But here's a crunchy, delicious slaw dish from Pacific Fitness & Coaching:
Mandarin Cabbage Slaw
Ingredients
3 cups raw cabbage, shredded
8 ounces canned hearts of palm
16 ounces tangerine sections
1/3 cup fat-free honey Dijon salad dressing
In a large bowl, combine cabbage, hearts of palm (cut in strips), and tangerine sections (also known as mandarin oranges). Toss with the dressing.
Serves 8
NUTRITIONAL VALUES:
Calories: 47 Fat: 0 g Carbohydrates: 11 g Protein: 2 g
Here's a low-fat side dish! A lot of us will be grilling away this weekend, and often that means fatty side dishes full of mayo. But here's a crunchy, delicious slaw dish from Pacific Fitness & Coaching:
Mandarin Cabbage Slaw
Ingredients
3 cups raw cabbage, shredded
8 ounces canned hearts of palm
16 ounces tangerine sections
1/3 cup fat-free honey Dijon salad dressing
In a large bowl, combine cabbage, hearts of palm (cut in strips), and tangerine sections (also known as mandarin oranges). Toss with the dressing.
Serves 8
NUTRITIONAL VALUES:
Calories: 47 Fat: 0 g Carbohydrates: 11 g Protein: 2 g
Thursday, May 6, 2010
10 Snacks for Convenience
When you have to grab something quick...
I suggest these quick snack ideas when you need a healthy snack and need it fast!
1. Three dates stuffed with an almond in place of the pit (90 calories)
2. Ryvita cracker (2 cracker) with 1 tablespoon natural peanut butter (140 calories)
3. Medium orange + 6 whole cashews (110 calories)
4. Small apple + 1 tablespoon of natural peanut butter (150)
5. Yogurt (1/2 cup plain) + 5 almonds (105 calories)
6. Three cups air-popped popcorn (80 calories) + 1 teaspoon canola oil + dash of salt (120 calories)
7. Banana, peeled and frozen (120 calories)
8. Kashi TLC granola bar (140 calories); when buying "healthy" energy bars look for varieties that have at least 3 grams of fiber per 150 calories.
9. Hard-boiled egg (75 calories)
10. Fourteen raw almonds, 1 miniature box of raisins (130 calories)
In His Grace,
Mark
I suggest these quick snack ideas when you need a healthy snack and need it fast!
1. Three dates stuffed with an almond in place of the pit (90 calories)
2. Ryvita cracker (2 cracker) with 1 tablespoon natural peanut butter (140 calories)
3. Medium orange + 6 whole cashews (110 calories)
4. Small apple + 1 tablespoon of natural peanut butter (150)
5. Yogurt (1/2 cup plain) + 5 almonds (105 calories)
6. Three cups air-popped popcorn (80 calories) + 1 teaspoon canola oil + dash of salt (120 calories)
7. Banana, peeled and frozen (120 calories)
8. Kashi TLC granola bar (140 calories); when buying "healthy" energy bars look for varieties that have at least 3 grams of fiber per 150 calories.
9. Hard-boiled egg (75 calories)
10. Fourteen raw almonds, 1 miniature box of raisins (130 calories)
In His Grace,
Mark
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