Tag Archives: weight loss

Turkey Burgers

In a perfect world you’d have all of your meals prepared for you and you only. You wouldn’t need to worry about what your kids or spouse was eating because everything would fit perfect with your dietary needs and tastes.

I’m not able to set you up with beach front property in the afore mentioned perfect world, but I AM able to give you an amazingly easy and delicious turkey burger recipe that scales easily to your own healthy diet and will be something your kids will enjoy too.

turkey-lettuce-wrap

Note – the recipe below is ONLY for the turkey patties, find some starting ideas on how to prepare your turkey burgers below in the TIPS section

Ingredients:

  • 3 pounds lean ground turkey
  • 1/4 cup bread crumbs (unseasoned)
  • 1/4 cup onion (diced, the smaller the dice the better)
  • 2 eggs (you can do only whites if you want to lean the recipe out even more)
  • 1 glove garlic (minced or finely diced – stick with actual garlic, no powder)
  • 1 tbsp parsley
  • 1 tsp salt
  • 1/2 tsp black pepper to taste (I normally do about 30ish cracks from the pepper mill)
  • ***optional (lettuce for wraps/low calorie buns, see TIPS below)

Directions:

Grab a large bowl and toss in your ground turkey, eggs, onion, bread crumbs, garlic, parsley, salt and pepper. Mix thoroughly. On the subject of mixing, get in there and use your hands, that’s what they are made for! They’ll mix WAY better than a spoon or spatula.

Form your turkey mix into patties. I normally do 15 or 16 patties, but you can make your burgers as big or small as you like.

In a medium or large sized skillet over medium heat, arrange your patties. You’ll want to flip them half way through cooking. If you are using a meat thermometer, you’re shooting for an internal temperature of 180F or hotter.

Tips:

I normally eat my turkey burgers on a lettuce wrap. You’ll want to get a large head of lettuce, tear a leaf off and then wrap your turkey patty inside with whatever toppings you like. It’s delicious, low in calories and carbs, and will make eating your turkey burger about a million times easier.

For your spouses or kids who may not be eating QUITE as healthy as you, toss them onto a bun and put their favorite condiments on and I bet they’ll love em.

Give it a try and enjoy!

 

Chicken Tortilla less Crock Pot Soup

It’s wet n’ stormy weather outside. There’s a spicy salsa beat pumping from the speakers. A delicious and healthy chicken tortilla crock pot soup cooking in the kitchen. This is exactly what is happening in my life right now… well, everything except for the salsa music part.

chicken-tortilla-less-soup

We have a recipe here that lets you easily scale the spiciness and is simple enough that anyone can cook it. It essentially boils down to one step: dice everything and throw into crock pot, go to work or school, come home and eat.

Lets do this!

Ingredients: 

  • 1.5 to 1.75 lbs boneless skinless chicken breast
  • 1 bell pepper (red or green, I normally buy whatever is cheapest)
  • 1 yellow onion
  • 1 jalapeno pepper (keep the seeds if you want it to be more spicy, bin the seeds if you want it less)
  • 2 15oz cans diced tomatoes (do not drain, we want that juice)
  • 1 15oz can black beans (optional recipe is great without)
  • 2 cup chicken broth (I use the reduced sodium stuff)
  • 2 garlic cloves (finely minced)
  • 1 tsp red pepper flakes (if you like your soup on the less spicy side, start with a 1/2 tsp)
  • 1 tbsp chili powder (if you like your soup on the less spicy side, start with a 1/2 tsp)
  • 1/2 tbsp ground cumin
  • 2 bay leaves
  • *after cooking*
  • avocado (cubed, to use as a soup topping prior to serving)

Directions:

Add all ingredients to crock pot (except the avocado). Make sure the chicken is covered by all of spices, juice, and vegetables.

Cook on high for 4-5 hours. Remove chicken, using a pair of forks (or whatever your preferred method is, ninja sais or robotic claws work also ) shred your chicken, return chicken to pot. Cook on low for another 2 hours.

Salt and pepper to taste. I normally do 10-15 cracks on the pepper mill for mine, but I like it a bit more peppery.

Throw your soup in a bowl, toss some cut up avocado chunks on top and enjoy!

Sweet Potato Beef Stew

Eating healthy shouldn’t be a terrible, robotic, soulless ritual done only to nourish and replenish your body. The idea of getting thru a long day knowing that you have something already made that is warm and tasty, AND reminds you of home ready to be nom’d up is a great feeling.

Enter my healthy sweet potato beef stew.

stew-pic-blog2

This recipe is super simple to make. You basically brown up some meat in a big pot, dice some veggies, throw it all into the same pot you did the meat in, add a few spices, and in a few hours you have a delicious, comforting stew.

It’s super healthy to eat as is and if you need to add even more carbs (say for a picky spouse or particular tween), throwing it over a bed of rice or noodles is a perfect mix.

Ingredients: 

  • 1.5 lb. boneless stew meat
  •  ¼ cup all purpose whole wheat flour
  •  2 Tbsp olive oil
  • 1 medium onion
  • 4 cloves garlic (use real garlic, not powder!)
  • 3 oz tomato paste
  • 3 cups low sodium beef broth
  • 1 cup frozen peas
  • 1 cup frozen corn
  •  ½ lb. carrots
  • 1 lb. sweet potatoes
  • 1 bay leaf
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 1 Tbsp worcestershire sauce
  • pepper to taste

Directions:

Cut your meat into small bite size pieces. In a medium bowl combine your beef bites and your flour, throughly covering all of the meat.

In a large pot, add your olive oil and bring up to medium heat. Add your flour covered beef pieces in small batches, leaving space between pieces. I normally do two or three small batches, as one big batch just makes a soppy wet mess. You want to brown the outside of the meat, but not fully cook it. I generally try not to mess with the meat too much as it will knock the coating off.

After you have browned all your meat and removed it from the pot, add your chopped onion and chopped garlic (don’t worry about cleaning the pot, we want the brown bits!). Saute the veg for a couple of minutes or until translucent.

Add the beef broth, tomato paste, as well as the frozen peas and corn to the pot. Using your your spoon scrape the delicious browned bits off bottom of the pot while stirring. When the bottom of the pot is nice and smooth, add the chopped carrots and chopped sweet potatoes.

Next re-add your meat, bay leaf, thyme, rosemary and your splash of Worcestershire sauce. Add a few cranks with your pepper mill, don’t go too crazy, remember you can always add more later.

Cover the pot and bring it up to a boil. After you see it boiling, lower the heat down to a simmer and keep covered for approximately 1:30. Make sure that it simmers the entire time.

I normally check around the 1:15ish mark to see how tender the veggies are. If they are still hard it will need to cook longer.

Serve over a bed of brown rice if desired, though I normally eat my straight out of the pot. Enjoy!

 

 

Turkey Vegetable Chili

vegetable turkey chili

A big ole pot. A pound of turkey. Some tomato, veggies and spices.

What does that all add up to?

The tastiest healthy chili you’ve just about ever had. The only thing that could make this recipe even better is if it was super easy. Like throw a bunch of stuff into a pot and a couple hours later have some delicious food to eat easy.

Luckily for you – it is. I’ve had a bunch of folks try this yummy chili at one of our 44 fitness post workout potlucks and the reviews were awesome, so I’m confident you and yours will enjoy it too.

The recipe below has no beans, but you could easily toss in a can of pinto beans if you need some additional carbs in your life.

Ingredients:

  • 1 pd ground turkey
  • 1 15 oz can diced tomato
  • 2 cup chicken broth
  • 8 baby carrots
  • 1 stick celery
  • 1 medium onion
  • 2 green peppers
  • 1 zucchini
  • 1 squash
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp garlic powder
  • 2 bay leaf

start with 1/2 a tsp of the following spices if you like your chili milder, you can always add more later (I personally normally do a generous tsp to liven stuff up)

  • 1 tsp chili powder
  • 1 tsp cayenne pepper
  • 1 tsp red pepper flakes
  • 1 tsp cumin

chili in pot

Directions:

Throw your ground turkey into a large pot, break apart with a spatula until cooked. When that’s doing its thing start cutting up your veg. When the turkey is finished cooking, toss in your chopped celery and onions. Let the onions cook until they are translucent.

Add the rest of your chopped veggies, tomatoes, chicken broth, and spices to the pot. Bring everything up to a boil, then reduce the heat, cover the pot, and let simmer for one hour. The longer you cook it, the better it will taste, but an hour is the minimum. I normally start my chili around lunch time and let it simmer until dinner, checking the heat and stirring occasionally. Depending on how moist your veggies are, cooking for longer will allow you to get rid of some of the extra fluid and thicken everything up (as well as make it taste better).

Like noted above the 1tsp of the spicey-spices will make an above average spicy chili, so if you like your food a bit milder (or someone who is eating this does) start with half tsps of the last spices. Remember you can always taste it and add more heat if needed.

Give it a try and enjoy!

David’s Green Smoothie

Most days I’m up at the crack of dawn helping people get in the best shape of their lives. Do I love my job? Absolutely!

Do I want to sleep for the longest possible amount of time before getting up? Absolutely!

So I needed a healthy meal filled with all the good stuff to kick start my morning, prepared as quickly as possible,  to maximize the amount of time my head is resting on my pillows.

Enter weeks of tinkering in the lab (kitchen) until I settled on the recipe below for my delicious green smoothie.

smoothie_blended

Ingredients:

  • 1 handful spinach or kale
  • 1 banana or 3 large strawberries
  • 6 baby carrots or 1 whole “adult” sized carrot
  • 1 scoop vanilla protein powder
  • ice (optional)

Directions:

Throw everything above into a blender, add some water, blend until you have a delicious green smoothie!

DONE.

That’s really all there is, but if you’d like some additional, tips keep reading.

I use a full size blender for my smoothie every morning and I’ve found that putting the fruit in first makes everything mix a lot easier. After I have everything added, I normally add enough water to cover about half the components. Depending on the size of your blender and how thick/thin you like your smoothie, you’ll need to experiment a bit. Adding ice can cool the entire smoothie off a bit (personal preference if you like it cold) as well as make the consistency more like a milkshake.

smoothie_preblend

As far as taste, this can be a strong smoothie for people not accustomed to veggies. If you are looking for ways to help get your taste buds used to it, I’d start with spinach first as it has a milder taste than kale. You can also do both a banana AND some strawberries to better mask the taste of veg. Keep in mind that even though it’s good sugar, the more fruit you use the more calories you are taking in, so be mindful of that. You can also try adding almond milk (unsweetened is a good place to start) if it’s still not sweet enough.

In my experience doing spinach with a banana AND a few frozen strawberries will bring around even the most devout vegetable hater.

Healthy Homemade Hamburger Helper (HHHH)

Comfort food is the best food. It can mean different things to different people, but when I think back to my childhood, I imagine eating delicious high sodium foods out of cardboard boxes. Mac n cheese, pizza rolls, rice-a-roni and hamburger helper, all things that I grew up with AND when the mood strikes me I still sneak a little cheat of today.

hhhh skillet

But… isn’t there always a but?

Sadly pretty much every comfort food that I grew up loving are terrible across the board: tons of preservatives and chemicals, carbs and calories. All around bad news for someone trying to lose weight and stay healthy.

Which is what started me on the path to making my Healthy Homemade Hamburger Helper (that quadruple H, dog!), I knew I wanted to have delicious hamburger helper lasagna goodness, but there was no way I was gonna eat the out of the box stuff anymore.

After a bunch of different variations I have settled on this and let me tell ya, it is absolutely amazing and one of my regular dinner and lunch go-tos. Meaty, tomato-y, Italian spicy goodness with only about a million less ingredients than the boxed stuff, seriously delicious!

Ingredients:

  • 1.25 lb ground turkey
  • 1.5 cup hot water (or 1 cup water, .5 cup skim milk)
  • 1 cup diced tomatoes
  • “Sauce packet” (mix everything below in a small cup or bowl)
  • 1 tbsp. corn starch
  • 1 tbsp. mixed Italian herbs
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1 tsp sugar (or stevia)
  • Optional – ½ cup mozzarella cheese (adds a lot to the flavor but is around 175 calories)

Directions:

Toss your ground turkey into a skillet, break into small pieces and cook until brown.

When your turkey is cooking you are going to mix up your “sauce packet” (just like the “real” hamburger helper lasagna!) in a small bowl.

sauce packet

After the turkey is fully cooked, remove it from the heat and add water, diced tomatoes, and then stir in your “sauce packet”.

Return your skillet to the heat; bring the entire thing to a boil, then turn heat down to simmer for 12 minutes to thicken the sauce.

Stir in your mozzarella (optional but recommended if you can afford the calories), turn off heat, and let sit for 5 minutes before serving.

HHHH

You can serve over brown rice for an even more authentic hamburger helper experience.

You Can’t Out Run A Bad Diet

I’m asked all the time “how much extra cardio do I need to do to get rid of this pooch/flab/belly/etc/etc” and my answer is always exactly the same:

NONE.

out run the diet

People don’t realize how fast calories can add up… and how hard it is to burn them off.

Let’s take a look at a very simple number: 3500. Its 3500 calories that add up to one pound of weight gain. Looking at that number you might think “man, that is a ton of calories and way more than I eat in a day, what’s the big deal?”

When you break down an average fast food meal:

  • Burger – 650 avg cals
  • Fries – 350 avg cals
  • Soda – 110 avg cals

Adding that all up we come to 1110 calories, creeping up on a third of our 3500 number from before and near what many of our clients eat in an entire day!

So getting back to our “how much cardio do I need to drop _____?” question, let’s take a look at a few normal cardio activities and how many calories they burn:

  • Running  (10 minute miles)  – 800 avg cals per hour
  • Jump Rope – 800 avg cals per hour
  • Swimming – 700 avg cals per hour
  • Biking – 650 avg cals per hour
  • Juggling – 320 avg cals per hour

To work off your one overboard meal, you are putting in a minimum of about an hour and a half of cardio and that’s just to burn off that one meal!

When you start factoring in eating multiple bad meals a day, multiple times per week, multiple weeks per month, you are looking at tens of thousands of extra calories and why so many people struggle when trying to drop weight.

The best advice I can give anyone is this: working out will do wonders for you, you’ll improve your health and cardio, improve your strength, flexibility and attitude. You’ll build bone density and improve posture, not to mention all of the great things it will do for your outlook and mind.

Bottom line – if you want to make significant changes to your body you are going to need to make significant changes to the way you eat.

Don’t cheat yourself by busting your booty in the gym but eating garbage!

Want a good place to start? Check out this link – http://www.44fitness.com/blog/3-weight-loss-tips-to-help-build-a-healthier-lifestyle/

Healthy Barbeque Sauce

I love the sauce.

I’ve learned that ultimately, all the savory and spicy foods that I eat are only vehicles for sauce.

So when spring comes around and I need to hit it hard to lean up for “ab city” one of the first things to go are my variety of sauces. Barbeque sauce especially is filled with sugar, carbs, and calories, all things that you DEFINITELY want to avoid when trying to shed the extra pounds.

Did I mention barbeque sauce is by far my most favorite of all sauces? The king of all sauces perhaps? The king of sauces!

healthy bbq

So I guess that means the barbeque sauce is gone right? Plain chicken.  Sweet potato with no sauce.  Pulled pork with zero delicious barbeque?

No way!

With this recipe you are going to cook up your own barbeque sauce and it is going to be healthy and taste amazing, so let’s get to it.

Ingredients:

  • 1 cup apple juice (get the all-natural no preservative organic stuff!)
  • 1 6oz can of tomato paste
  • 1 tbsp. chili powder
  • 1 tbsp. liquid smoke
  • 1 tsp. pepper
  • 1 tsp. paprika
  • 1/2 tsp. garlic powder
  • 1/2 tsp. cayenne pepper (I suggest starting at ¼ tsp if you don’t like it hot)

Directions:

  1. Toss all of your ingredients into a saucepan, bring up to a boil, then lower the heat and let simmer for 30 minutes stirring occasionally.
  2. Pour it into a little Tupperware container or jar and place in the fridge.
  3. Done!

Your newly made BBQ sauce will keep in the fridge for about a week.

Enjoy!

3 Weight Loss Tips To Help Build A Healthier Lifestyle

We all know the simple equation that burning more calories than we take in will make us lose weight. Sounds super easy on paper but why do we struggle sooo much when trying to drop the first or last ten, twenty, or thirty pounds?

Losing weight and keeping it off is about a lifestyle change. Crash diets are great… when you need to lose twenty pounds by your wedding or your Mexico trip. But let’s be honest, that weight is going to make its way back onto your body if you revert back to your old ways.

I’ve worked with countless clients over the years who have lost hundreds and hundreds and hundreds of pounds. Here are three very simple weight loss tips that can truly change your life.

found_journal

1.Track your food/food journal

I am a huge, HUGE fan of keeping a food journal. It’s something I recommend to every one of my clients. Why? There are two huge reasons why the food diary is the bomb-diggity and I’ll break ‘em down for you here:

  • accountability: when we record every meal and snack, we have unmistakable proof about our bad habits right in front of us. Many of my clients come to me and THINK they eat “pretty good”, when in reality their diets are reasonably terrible. Seeing the proof of your eating habits (cereal twice a day, three or four cookies six days in a row, or eating out multiple times a week, etc, etc)  really hammers home our problem areas.
  • learn what’s in our food: we might think we know how many calories and fat and sugar is in the food we eat, but for the most part I’ve found people really have no clue how many calories are in their food. Foods that can add up in big ways around the waistline, like soda for example, really show up like a red flashing light when you see you are drinking over 300 calories a day of sugar water.

Keeping a food diary is easier than ever these days, with apps that we can use on our smart phones (myfitnesspal is a current favorite). These apps allow you to take pictures of barcodes to enter in your food automatically. NICE!

measure_cups

2.Portion control – learn it!

So in the past I’ve had people that I have worked with show me amazing food journals. Week in and week out they are eating so clean and healthy I just can’t figure out why they aren’t dropping any weight.

What was the problem? Portion size!

Many food portions are measured by the cup. A good idea, at least until you are comfortable with what a cup looks like,  is to keep a 1 cup measuring cup near your food staging area (or kitchen heh) at all times. When you are plating up your food glance over at your measuring cup and make sure you are using the correct portion.

Having double the amount of healthy cereal for example can really add up when you are doing it day in and day out.

veggie_baby

veggie baby tee-hee!

3.Vegetables – every meal every day!

This one I can’t overstate the importance of.  There are so many great reasons to eat veggies. You wanna lose weight? You can bet I’m going to be crooning on and on about eating more vegetables!

Veggies are going to help fill you up. Veggies are great for you. Veggies help you poop. If you eat more veggies you are going to feel fuller, longer, thus making you want to eat less of the bad stuff.

A Tupperware container of veggies and humus is the ultimate crunchy go to snack.

If we could elect a bucket of vegetables into public office our country would enter an age of unparralled prosperity!

Snack? Add veggies.

Meal? Add veggies.

Going dancing? Take veggies.

Street fight? Veggies!

Having veggies for a snack? Eat more veggies.

See how easy it is? Seriously, add veggies, I can’t say it enough!

Remember the changes you make in your life need to be sustainable and easily worked into your daily life. We are lazy. We want to take the shortest path with the least resistance to meet our goals. Making small, easy changes in our behavior is the best way to help build success! Try adding in some of these changes to your normal routine and let me know how it goes.