Cumin Spiced Turkey Burgers

Cumin Spiced Turkey Burgers

Ingredients:

1 lb. of 93/7 fat free natural ground turkey

1 rounded tbsp. of cumin
1 tbsp of olive oil

Directions:

Step 1: Add the cumin to the ground turkey and mix. Shape the ground turkey into 4 oz. balls and flatten them into patties.

Step 3: Place a pan on the burner on Medium/High. Next, add some oil with your olive oil spray bottle.

Step 4: Cook for 5 minutes on each side. Try adding some mustard!

Nutrition Facts Cumin Spiced Turkey Patties Serving Size 1/2 cup
Amount Per Serving
Calories 100.63 Calories from Fat  30
% Daily Value
Total Fat 3.33g	5%
Saturated Fat 0.17g	1%
Trans Fat 0.01g
Cholesterol 30mg	10%
Sodium 43.33mg	2%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Sugars 0g
Protein 18.67g	37%
Vitamin A (IU) 0	0%
Vitamin C 0mg	0%
Calcium 0mg	0%
Iron 0.96mg	5%

Some Tips To Keep off the pounds this Summer!

Summer Fitness Tips to Keep the Pounds Off!

Food and Beverage choices (80%)

• Keep the fried foods, fast foods, processed foods and red meat to a minimum.
• Look for words like: blackened, grilled, & roasted.
• Go for fruit instead of refined white flour baked goods.
• Eat lots of greens. They fill up half of your medium sized plate.
•  Ask for a doggie bag to put half of the meal to go. Or share with a companion.
• Alcohol is basically liquid carbs and over 2 beers is illegal to drive! 
• Not a good idea on a family vacation!
• 1 oz. of alcohol is 80 - 100 calories
• Drinking alcohol not only gets you drunk, but it also dehydrates, fills you with empty calories which equals weight gain and water retention.
• Keep hydrated with water!
• In the hot sun without water can lead to dehydration and heat exhaustion.
• Sodas, Teas and coffee are also diuretics! 

Activity Level (20%)

Just a reminder: The less activity you do without making proper food choices, the more weight you will gain.

Just because you are on Summer vacation doesn't mean you stop working out and taking care of

your health. 

• Keep the cardiovascular training going!
• 2 – 3 x a week is adequate to maintain a strong cardiovascular endurance
• Walk, jog or run on the beach, city or country side
• Ride a bicycle or mountain bike
• Go hiking on a hill or mountain side 
• It will make you feel like a kid again
•  Play volleyball at the beach or regular outdoor activities.
• Resistance training is also just as important!
•  The more muscle you retain the stronger immune system you will have with proper
• nutrition.
• Muscle weighs more than fat, but takes up less space on the body.
• Each pound of muscle burns an additional 14 calories per pound.
• More muscle equals higher the metabolism
• A minimum or 2 – 3 times a week is adequate for weight and core training
•  Most hotels and resorts have small fitness rooms with Tvs!
• Resistance bands are great for traveling
• They can be used to train:
• Biceps
• Triceps
• Shoulders
• Glutes
• Hips

• Calisthenics: Body weight exercises
• Pushups
• Crunches
• Wall Static Squats
• Superman
• Single-leg stiff-leg deadlift
• Inclined Plank
• Single-leg calf raises
• Side plank

Falling off the band wagon for too long will make it very HARD to get BACK ON TRACK. You will have to grow through the soreness and stiffness all over again! Why go through that? I'm a bodybuilder and post contest we usually take 1 - 2 weeks off to heal from the extensive resistance training from the contest prep. However, I can only stand taking 1 week off. I get very sore once I start training again. I can only imagine 2 whole weeks off!

Protein Shake Recipes: High and Low Carb

Strawberry and Banana Protein Shake

1 cup of water

4 strawberries

1/2 medium banana

1 scoop of whey protein

1 cup of crushed ice or 6 ice cubes

Directions: Put all the ingredients in a blender. Blend until smooth

Nutrition Facts Strawberry Banana Protein Shake Serving Size 20 fl. oz. Amount Per Serving Calories 265.55 Calories from Fat  10 % Daily Value Total Fat 1.16g 2%    Saturated Fat 0.58g 3%    Trans Fat 0g Cholesterol 32mg 11% Sodium 196.31mg  8% Total Carbohydrate 40.51g 14%    Dietary Fiber 2.97g 12%    Sugars 30.24g Protein 24.63g  49% Vitamin A (IU) 1796.4 36% Vitamin C 49.57mg 83% Calcium 454.47mg 45% Iron 0.54mg 3%

Chocolate Mixed Berry Protein Shake

1 cup of water

4 strawberries

1/2 cup of blueberries

1 scoop of Max Muscle chocolate whey protein

1 cup of crushed ice or 6 ice cubes

Nutrition Facts Mixed Berry Protein Shake Serving Size 20 fl. oz. Amount Per Serving Calories 145.52 Calories from Fat  5 % Daily Value Total Fat 0.72g 1%    Saturated Fat 0.01g 0%    Trans Fat 0g Cholesterol 4mg 1% Sodium 116.95mg  5% Total Carbohydrate 17.14g 6%    Dietary Fiber 4.97g 20%    Sugars 9.09g Protein 20.99g  42% Vitamin A (IU) 8.82 0% Vitamin C 58.22mg 97% Calcium 43.97mg 4% Iron 0.66mg 4%

I usually have a shake with fruit for breakfast when I did not have any time to cook in the morning. According to what I have read on Oxygen Magazine, Hers Muscle and Fitness and fitness blogs, is to have a protein shake an hour before a workout and then another 30 minutes after your workout. However, you will have to go to the bathroom often. Protein shakes are very convenient because they can take over 2 of the 5-6 meals you are suppose to have in a day. Or, if you take them without fruit they can take the place of 2 snacks. Plus, they are loaded with the vitamins, minerals and supplements we need to re-feed and repair the body!

Here are some more recipes for protein shakes and smoothies! 

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Natural Fatburners

Protein Powder

• Soy Protein: Not usually known as a fat-burner, but does enhance fat loss in female athletes. Soy protein contains peptides that makes your brain keep you resting metabolism rate up. A higher RMR results in more calories burned at a resting rate. 20 g of soy protein is adequate enough to see the benefits in women. Mix half soy protein 10 - 20 g) and half whey (10 - 20 g) on workout days. 

Too much muscle gains that I broke the top on my tumbler!

• Whey Protein: It is noted as the best source of protein out of all other supplemental protein powders. Reduces inflammation (soreness or chronic) and lowers cholesterol levels (blood fats). Whey protein helps you burn fat by suppressing the appetite which leads to a reduction of your caloric intake. It also boots you metabolism and maintains muscle mass while loosing fat. 25 to 30 g is sufficient for women and 35 g to 50 g is sufficient dosage for men. However, this depends on weight and too much is useless. If you are lactose intolerant, then hydrolysate or isolate is a better choice for you. 

 CTD Sports Isolicious is one of my favorite protein powders!

• Casein Protein: Boosts metabolism, muscle growth and provides a high amount of leucine, which initiates muscle protein synthesis. This helps with fat loss because the more muscle you have the more calories you burn at rest. Because of it breaks down at a slow rate it prevents the body from feeding itself or being anti-catabolic. It contains all the amino acids the body needs and is known as a complete protein. 

Green Tea Extract

• Green tea contains EGCG (epigallocatechin gallate) a compound that gives it's fat burning qualities. EGCG prevents the breakdown of noreepinephrine, a neurohormone that boosts metabolic rate and fat-butning. Taking green tea extract is more potent than taking it by drinking tea. Take 500 - 1,000 mg of green tea extract standardized for EGCG 3 times daily before meals.Take before workouts to give you energy and fat burning boost during your session.

Image Credits: thourouglyreviewed.com

Caffeine

• The main way it works is by binding on fat cells that blocks the storage of dietary fat in the cells and enhances its release into circulation. Take 100 - 300 mg of caffeine in capsule form, one in the morning and before workouts. This will encourage fat burn, give a boost of energy and intensify workouts. 

Image Credits: dietspotlight.com

CLA

• Conjugated Linoleic Acid is a fatty acid found naturally in beef and dairy Linoleic acid is the most common Omega-6 fatty acid, found in large amounts in corn, safflower and sunflower oil It can also be found in smaller amounts in various other foods. Benefits includes reducing food intake, increasing fat burning, enhancing the breakdown of fat and reducing the production of it. It has also been shown to improve body composition, with a reduction in body fat and sometimes increases in muscle mass. Healthy doses range from 3.2 to 6.4 grams per day.

Arginine

• Arginine is a nitric oxide (NO) booster that helps your training and recovery times. It is readily converted to NO in the body which may actually lead to fat loss. NO enhances lipolysis, the removal of fat from the fat cells. It also enhances growth hormone (GH) levels. GH is important for muscle growth and recovery, but also stimulates lipolysis. Take 3 - 5 g of arginine 30 - 60 min. preworkout and before bed for the best results

Capsaicin 

• It is the chemical in peppers that make them spicy and raises the levels of norepinephrine in which boost your metabolism and encourages fat loss. It also reduces hunger. Order spicy dishes or adding 1/4 teaspoon of red pepper flakes to your meals will boost your body's fat burning qualities. You can also buy capsaicin capsules of 40,000 - 80,000 Scovill thermal units per dose. Make sure to take before meals and not after. Otherwise, you might burp up heat. 

Image Credits: draxe.com

Carnitine 

• L-carnitine is an amino acid (a building block for proteins) that is naturally produced in the body and helps the body produce energy. It is important for heart and brain function, muscle movement, and many other body processes. L-carnitine helps to transport fat, particularly long-chain fatty acids, into the mitochondria of cells. There is where the fat used as fuel to generate adenosine triphosphate, or ATP. L-carnitine does this cellular work both when you exercise and rest, but research confirms that it is most effective during intense exercise. Without this amino acid, most dietary fats can't get into the mitochondria and be burned for fuel. It is a serious medical condition for people with L-carnitine deficiency. It can lead to muscle weakness, stunted growth, an enlarged liver, and a number of other problems. L-carnitine is considered a "conditionally essential" nutrient which means that your body produces it. However, if it doesn't produce enough, it can serious impact on your health.

Raspberry ketones

• Found in red raspberries and has the similar effects like capsaicin without the spiciness. They boost metabolism in which enhances your body's fat burning qualities. Try out 100 - 200 mg 2 times day before meals. 

Image Credits: supplementpolice.com

Sources: WebMD, Muscle & Fitness for Her, Healthline & Bodybuilding.com