(America’s Test Kitchen) Turkey Burgers Recipe
Makes 4 servings

Grilling out burgers for the 4th give this recipe a try for a tasty juicy lean turkey burger! 

The nutritional info on this burger is using 93% lean ground turkey and whole fat ricotta cheese to make it leaner use extra lean Turkey (99% lean) and low fat ricotta cheese to shave off about 75 calories and 10 grams of fat /burger.

Ingredients

1 1/4

pounds   lean ground turkey

1/2

cup   ricotta cheese

1/2

teaspoon   salt

1/2

teaspoon   pepper

2

teaspoons   Worcestershire sauce

2

teaspoons   Dijon mustard

1

tablespoon   vegetable or canola oil

Directions

  1. Combine the ground turkey, cheese, salt, pepper, Worcestershire sauce, and mustard in a medium bowl until blended. Divide the meat into 4 portions. Lightly toss one portion from hand to hand to form a ball, then lightly flatten the ball with your fingertips into a 1-inch-thick patty. Repeat with the remaining portions.
  2. Heat the oil in a large heavy skillet over medium heat until very hot. Swirl the oil in the pan to coat the bottom. Add the burgers and cook over medium heat without moving them until the bottom of each is dark brown and crusted, 3 to 4 minutes. Turn the burgers over; continue to cook until the bottom is light brown but not yet crusted, 3 to 4 minutes longer. Reduce the heat to low, position the cover slightly ajar on the pan to allow steam to escape, and continue to cook for 8 to 10 minutes longer, flipping once if necessary to promote deep browning, or until the center is completely opaque yet still juicy or an instant-read thermometer inserted from the side of the burger into the center registers 160 degrees. Remove from the pan and serve immediately.

Nutrition Facts (93% lean & whole fat ricotta): 281 calories, 16.2 g fat, 2.4 g Carbohydrates, 31.5 g protein

99% lean Turkey and low fat ricotta: 200 calories, 6.5 g fat, 2.4 g carbohydrates, 31.5 g protein

Nutritional details are an estimate and should only be used as a guide for approximation

Happy Monday Everyone!

Stay Focused, Eat Right, and Move

Eating right and getting fit is just not about trying to change your appearance to look and feel good.  Getting healthy is a Full Body transformation that takes time and patience.  Your body is an ever changing machine.  You will come across many obstacles, various bumps in the road.  Stay focused on the matter in hand and continue to be strong toward your final destination.  Make sure you have a plan set in motion.  This plan has to have the ability to adapt to change.  Stick with it.  Make the necessary changes.  And, continue to strive forward to reach your goals.  You can do it!

Research shows that people who are more physically active throughout the day can burn an extra 300 calories per day, over 12 days that can add up to an extra pound of weight loss.  Our bodies were meant to move so don’t become victim of the “sitting disease.”  By just doing a little more throughout your day you can increase the total number of calories you burn.  To accomplish this just reduce the time you spend sitting, while adding calorie burning activities to your day.  Challenge yourself to sit for no longer than an hour at a time even if that means just walking around the office for 2-3 minutes at a time.  This summer wash your own car, mow the lawn, garden or weed, get out at lunch for a brisk walk, take a bike ride, etc.

To be more in tune with how much you are really moving you may want to invest in a pedometer.  First, determine how many steps you are averaging each day.  Then,  set goals for yourself to increase those steps.  You should be getting in at least 10,000 steps a day!

Here’s a sad fact: About half of those who start a new exercise program abandon it within 3-6 months.  The reason is no mystery- people often are lazy.  We can thank technological advances for that.  Modern humans walk less, sleep less, and eat more.  Years ago we had to work for our food via hunting, farming, and/or foraging.  Add cars, computers, and fast food to the mix and people literally don’t even need to move to get what they desire.

So, how do you get lean, get healthy, and have a better quality of life?  Make the choice a Lifestyle change.  Make health and fitness a priority in your life.  Change your habits.  If you see it as, “I need to lose wait before my next vacation”, or “my wedding is 6 months away, am I going to fit into my dress”,  chances are your successes if made will soon be failures.  Conquering the short term will only last for a short time.

I was talking with one of my clients the other day and I was amazed by the story she told me.  Actually, I wasn’t because she has spoken of her family many times over a period of sessions throughout the years.  But, some of her reflections on her past with her family were truly remarkable.  Her dad, who turns 97 in a week or two, just got released from rehab and back into assisted living.  This fellow had fractured his hip and had a total hip replacement within the last 6 months.  He is fully recovered at 96.  Wow! Impressive!  This wasn’t at all a shock to my client.  Maybe he was lucky and was given some high quality genes.  But, my client stated her father once recorded his stretching activity for 3000 days straight.  How about 8 years worth?  That’s commitment.  The same person who was an avid skier into his 70’s and lifted weights into his 80’s until dementia began to set in.  This style of healthy living has been a lifelong priority for my client’s father.  He instilled the same standards for his children, all of which are healthy eaters and very active people. 

Start slow, incorporate daily movement into your day.  Begin to write down a food and activity log.  Determine what changes you can make for the better.  Make a healthy lifestyle a part of your day.  Put it on the to do list.  Mark it on your calendar.  Get other people involved: family, kids, co-workers.  You don’t have to go overboard, just add small changes to your week to develop healthier habits.  Use a macro, long term approach.  This way you won’t burn out in 3-6 months.

Write down your goal for positive affirmation. Put it in present tense, as if it is already real and draw a picture or photograph to make it more powerful.  Pick one goal and write it on 10 sticky notes. Place these around the house, office and car to remind you of your goal and personal strength.  During moments of vulnerability we are prone to negative thoughts and mindless binge eating.

Next steps:  Share your positive affirmation with your accountability partner.  Do one thing, just small thing to help you reach your goal each day.  You can plan it out (if you are a planner) each day on a calendar.  Then you know what to do each day and you’re not scrambling or feeling overwhelmed.

Insulin – a hormone produced in the pancreas regulates the amount of sugar in the blood.  In diabetics, the pancreas produces no insulin at all, too little, or it is defective.  Only about 10% of the people with diabetes are Type I where their bodies do not produce insulin.  The majority of the diabetic population produce too little or the system is defective.  The major function of this hormone is to distribute the broken down food (glucose) to leave the bloodstream and enter the cells of the body for energy.

Obesity is the excess accumulation of fat.  The excess fat is stored in the fat cells (adipose cells), which, collectively make up the adipose tissue.  So, how does this fat get into the fat cells?  The answer is Insulin.  It’s well known that insulin stimulates an enzyme on the surface of the fat cells that moves the fat into the cell.  So, if you produce a lot of insulin, there is going to be large amounts of fats moving into the fat cells.  People always ask about the fat in their diet.  You would assume a lot of fat in your diet would increase your fat storage.  That is not the case.  Take a look at Type I diabetics.  They can have large amounts of fat in their diet and eat ravenously but cannot store fat because their bodies don’t produce insulin.  So, dietary fat, even in enormous amounts, won’t even find the way to the fat cells without insulin.  The opposite holds true for a low amount of insulin.  With it low, insulin’s sibling, glucagon, plays a role in retrieving energy from the fat cells for usage.  Problems arise when this system becomes defective, which most commonly happens when people develop insulin resistance.  Insulin talks, but the cells don’t listen.  In other words, the pancreas keeps producing insulin and the blood levels continue to rise until the cells finally get the message.  But it’s a message that has taken a lot of insulin force to deliver. 

If all the different types of cells developed resistance to insulin at the same rate, we wouldn’t have as much of a problem.  But they don’t. Different cells develop insulin resistance at different rates.  Typically the first cells to become insulin resistant are the liver cells.  The liver cells are continuously producing sugar and dumping it into the blood.  Insulin shuts this process down.  If the insulin level drops to zero, as it does in type I diabetes, the liver dumps a huge load of sugar in the blood causing all the blood sugar problems associated with this disease.  Under normal circumstances, just a little insulin stops the liver cells in their tracks.  But if these cells are resistant to insulin, much more is required to get them the message to turn off the sugar flow.

In most people, the fat cells develop insulin resistance later, which creates the problem.  If insulin levels are high to control the liver’s sugar output, then these elevated insulin levels are sending a strong message to the non-insulin-resistant fat cells.  The message is take this fat and store it.  High insulin not only drives fat into the fat cells, it prevents it from getting out.  Fat is packed into the fat cells and kept there.

Between meals when insulin levels would normally fall, allowing the fat to freely feed all the body’s tissues, insulin remains high in an effort to keep the liver in check.  Fat can’t get out of the fat cells, and the tissues begin to starve.  Even though there is plenty of stored fat, the body can’t get to it because elevated insulin is preventing its release.

Starving tissues send a message to the brain, saying ‘we’re hungry.’  The brain responds by increasing the drive to feed.  We eat, and the carbs we eat are consumed by the cells for immediate energy, and insulin stimulated by the dietary carbohydrate drives the fat into the fat cells where it is trapped with the rest of the fat already there.  The fat cell mass gets larger and larger, and we become obese.

We make too much insulin because we eat too many carbohydrates, especially sugar and other refined carbohydrates.  The key is to stay away from these kinds of foods, increase your amounts of lean proteins, choose healthy fats, and moderately eat fresh fruits and vitamin packed veggies.

 

Spring is here and summer is right around the corner.  Pool season is coming upon us.  Outside events and dinner parties wearing sun dresses and shorts.  You’ve probably been going at it hard for awhile or maybe you are just starting.  Either way, right now, your decision to get lean and in shape for the warm weather is decided now.  Maybe you’ve been try to lose weight and have been working hard to sculpt those shoulders but just haven’t found the right mix to get it done.  Use these strategies as they are the Keys to Getting Lean.

  • Get the proper amount of sleep.  Aim for 7.5 hours a night.  The human body requires fuel in order to function correctly.  Just as a machine would malfunction if you take away an essential part, the body fails to operate in a competent manner if you remove an essential component. Sleep is a crucial element to retain energy and stamina throughout the day.  In addition, sleep supports the maintenance of balancing in hormone levels, which significantly affects body weight and body fat.  A good night’s sleep allows the body to restore the physical and mental stresses of the day and provides the body with the vital means to function correctly.

 

  • Be consistent. Make a commitment and continue to strive for excellence.  Even when you don’t feel like the scale is reflecting the effort you are putting in, keep pushing.  Don’t rely on a number.  Instead, base your results on how you feel with regards to energy and stamina.  The scale may not have changed but your clothes are fitting better.  Remember, this is a process and it takes time to achieve your goals.  Stay motivated and remain consistent.

 

  • Nutrition is very important.  How’s the saying go: “Nutrition is 80% of it.  Results are based on the quality of foods you put in your mouth.  Abs and lean bodies are made in the kitchen.  You are what you eat.  If you eat cookies and doughnuts, you’re physique is going to look and feel like them, soft and round.  You want results, start eating better.  Incorporate lean proteins from lean beef, chicken, turkey, fish, preferably organic and wild caught.  Cut out all your sugar, bread and other processed food items from your diet.  You don’t need them.  Energy is minimal if you make those choices.  Eat a lot of veggies and fruits in moderation.   Also don’t forget your healthy fats.  Sources such as avocados, nuts, and Omega 3 oils.  Drink plenty of water.  Your body cannot burn fat without proper hydration.  Limit the consumption of alcohol.  If the liver is metabolizing alcohol, fat burning is non-existent.

 

  • Strength train 2-3 times a week.  Focus on all the major muscles groups.  Stay away from machines and use your own bodyweight, dumbbells, functional apparatus like bands, kettlebells, and the Trx.  Add a little muscle and your body becomes a more efficient fat burner.  Do not, I repeat, do not go all out on your cardio.  Chronic cardio will only raise your stress hormones.  Higher stress hormones (cortisol) cause more carbohydrate consumption.  Hormonally your body doesn’t know the difference between you having fun running on a treadmill or you fleeing a predator.  Chemically, the system sees it as a fight or flight response.  Instead, be active and do some light activity throughout the day.  Continuous movement and walking are the best ways to burn energy.  

 

  • Write stuff down. Write your goals down, write your measurements down, record your workouts, write it down or keep track of it with online tools.  There are many websites and applications you can use.  Two that I like are myfitnesspal and lose it.  Seeing your daily progress serves as an inspirational motivator.  Studies have shown better weight loss results and goal achievement with those individuals who keep a diary.

Look at this as a lifestyle, a journey with continuous change.  There will be times when you falter.  But, remember, it’s only a mere bump in the road.  Have a strong reserve and move forward with a consistent valiant effort and you will achieve excellence!