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Texas Chicken Burgers Recipe

INGREDIENTS

  • 1 pound ground chicken meat
  • 2 green onions, chopped
  • 1 small (5-ounce) zucchini, shredded
  • 1 medium carrot, shredded
  • 1 tablespoon chili powder
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon ground red pepper(cayenne)
  • 3/4 teaspoon salt
  • 1 can (16-ounce) vegetarian baked beans
  • 1 tablespoon prepared mustard
  • 1 tablespoon light molasses
  • 4 whole-grain sandwich rolls, each cut horizontally in half
  • Lettuce leaves, sliced tomato, and mustard (optional)

DIRECTIONS

In medium bowl, combine ground chicken, green onionszucchini,carrotchili powder, cumin, ground red pepper, and 3/4 teaspoon salt just until blended but not over mixed.On waxed paper, shape mixture into four 3 1/2-inch round patties, pressing firmly; set aside.

In 1-quart saucepan, over medium heat, heat beans, mustard, andmolasses to boiling.

Meanwhile, spray heavy 12-inch skillet with nonstick cooking spray. Heat skillet over medium-high heat until very hot but not smoking. Add patties to hot skillet and cook 5 minutes. Turn patties and cook until no longer pink inside (internal temperature should reach 165 degrees F.). Top bottom half of each roll with lettuce, then with a patty; addtomato slice and dollop of mustard if you like. Replace top half of rolls. Serve with 3-bean salad.

Nutritional Analysis (per serving with sides): Calories 429; Total Fat 10g; Saturated Fat 3g; Cholesterol 92mg; Sodium 1037mg; Total Carbohydrate 51g; Dietary Fiber 10g; Protein 34g Nutritional Analysis (per serving without sides): Calories 330; Total Fat 11g; Saturated Fat 2.5g; Cholesterol 100mg; Sodium 870mg; Total Carbohydrate 33g; Dietary Fiber 7g; Sugars 5g; Protein 27g
Ela_huevos_rancheros

Huevos Rancheros Recipe

INGREDIENTS

  • 1 tablespoon vegetable oil
  • 1 medium onion, finely chopped
  • cloves garlic, crushed with press
  • 1 tablespoon chipotle sauce or other hot sauce, plus additional for serving
  • 1 teaspoon ground cumin
  • 1 can (28-ounce) tomatoes in juice, drained and chopped
  • 1 can (15- to 19-ounce) black beans, rinsed and drained
  • 1/4 cup (loosely packed) fresh cilantro leaves, chopped
  • 1/4 teaspoon salt
  • 1 tablespoon margarine or butter
  • 4 large eggs
  • 4 (6-inch) corn tortillas, warmed
  • 1 avocado (optional), sliced
  • Nutritional Information (per serving): Calories: 315; Total Fat: 12 g;Saturated Fat: 3 g; Cholesterol: 213 mg; Sodium: 765 mg; Total Carbohydrate: 42 g; Dietary Fiber: 10 g; Protein: 15 g

DIRECTIONS

In 4-quart saucepan, heat oil on medium until hot. Add onion and garlic, and cook 8
minutes or until beginning to brown. Stir in chipotle sauce and cumin; cook 30 seconds,
stirring. Add tomatoe cover and cook 3 minutes to blend flavors, stirring occasionally. Stir in
beans, half of cilantro, and 1/4 teaspoon salt; heat through, about 3 minutes, stirring
occasionally. Meanwhile, in 12-inch nonstick skillet, melt margarine on medium. Crack eggs,
1 at a time, and drop into skillet. Cover skillet and cook eggs 4 to 5 minutes or until whites
are set and yolks thicken. Place tortillas on 4 dinner plates; top each with some
tomato mixture and 1 egg. Sprinkle with remaining cilantro. Serve with avocado and
additional hot sauce if you like.
How-Make-Your-Workout-Routine-More-Effective

7 Bad Workout Habits You Should Avoid

1. Resting Too Much

If you’re taking breaks that are too long, your heart rate lowers, which stops your body from refueling your muscles. Aim to rest anywhere from 30 to 90 seconds in between each of your sets. Hoping to see better gains? Focus on one muscle at a time, and give it no more than a 30 second rest between each set to see better gains.

2. Long and Slow Workouts

Make sure to maximize your time. Slow and steady is not a pace you should be using when it comes to your workouts. Forgo an hour long workout and instead opt for 30 minutes of high-intensity, nonstop exercise. If needed, you can take 15- to 30-second breaks but move quickly from one workout to the next. Make sure you’re giving it 100 percent. You’ll see better results and get done faster.

3. Avoid Treadmill Rails

You’re cheating yourself out of a much better calorie burn if you use the treadmill rails to partially support your weight. According to Woman’s Day, you can actually risk injury leaning on the rails because you’re using improper form. When on the treadmill, stand firm and place only your fingertips on the rails. If you’re grabbing the rails because of the incline, it’s not the correct grade for you, so make sure to adjust.

4. Don’t Just Lift Weights

If you’re hoping to get toned, aim for a weight you can lift six to 10 times, rather than doing sets of 20 or more.

5. Avoid Repetition

You know how if you do the same thing over and over, you can get bored? Your body is the same way. If it gets into a routine where it’s doing the same exercises repeatedly, it becomes easier and gets used to it. Let’s say you really enjoy the elliptical. After doing it frequently, it’s no longer challenging and your body is using less energy while you’re working out. But, by mixing it up and changing your workouts daily, you will trick your body into working harder and burning more calories.

6. Eat More

Continue eating more protein and healthy fats, and keep your carbs at a normal level. While they taste great, carbs don’t provide you with the long-term energy you need to tone up.

7. Properly Adjust Weight Machines

If you don’t line up the axis of the moving arm of a machine, it could lead to joint problems over time. Some manufacturers have started to make machines more adaptable for female bodies; however, some don’t fit as well as they should. To fix it, adjust your machine based on its brand. Read the chart on each piece of equipment, or take a minute to ask someone who works at the gym. Failing to do so could harm your body and prevent you from seeing results.

weight-loss

How to Lose Weight Quickly Yet Safely

How to Lose Weight Fast

If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.

If you want to lose weight faster, you’ll need to eat less and exercise more.

For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It’s very important not to cut calories any further — that’s dangerous.

Limiting salt and starches may also mean losing more weight at first — but that’s mostly fluids, not fat.

“When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started,” says Michael Dansinger, MD, of NBC’s The Biggest Loser show.

Diets for Fast Weight Loss

Dansinger recommends eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss, he recommends focusing  on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.

Here are more tips from Dawn Jackson Blatner, RD, author of The Flexitarian Diet :

  • Eat vegetables to help you feel full.
  • Drink plenty of water.
  • Get tempting foods out of your home.
  • Stay busy — you don’t want to eat just because you’re bored.
  • Eat only from a plate, while seated at a table. No grazing in front of the ‘fridge.
  • Don’t skip meals.

Keeping a food journal — writing down everything you eat — can also help you stay on track.

Besides jotting down what you ate, and when, you might also want to note how you were feeling right before you ate it. Were you angry, sad, or bored? We often focus so much on foods and calories, but our emotions are a huge part of our eating habits.

If you see a persistent pattern in your emotional eating, please consider talking to a counselor about it. They can be a big help in finding other ways to handle your feelings.