Avocado Turkey Burger

omg.. this this was HUGE and AMAZING lol …

We had a few friends over for Football Sunday and they all wanted to grill hot dogs and bratwursts .. so I made an amazing turkey burger I had to share with ya’ll!

First I just cut up a bunch of goodies!

Lettuce

Onion

Tomato

Cheeses

Avocado

wpid-20140112_140053.jpg

Then I actually cheated and got Jenny-O pre-made Turkey burgers… haha

wpid-20140112_140102.jpg

But …oohhh look at its amazingness!

I promise there IS a burger under those veggies hahahahah

wpid-20140112_140238.jpg

I put like 1/2 an avocado on that one burger haaha … and the beauty of veggies you can add as much as you want!!!

On a whole wheat bun..of course 😉

oh!

I also grilled some pineapple (which if you haven’t tried yet.. you should!)

wpid-20140112_140107.jpg

Advertisements

My Everyday Grocery List!

Grocery 555

So I get a lot of questions on what to buy at the store. How do I know how to pick out produce, and such. So without further ado.. Here is my “everyday grocery shopping list”.

  • Most of the things like condiments I already have stocked up so you’ll only have to buy things like that every so often.
  • Also when buying produce keep in mind that this stuff goes bad fast, so only buy what you think your going to eat within that week. (Learned that lesion the hard way!)

grocery 3   grocery2   grocery1

VEGGIES – feel free to add other favorites!

  • Spinach
  • Romaine Lettuce
  • Any other “salad” Mixes you’d like
  • Baby carrots
  • Cucumber
  • Tomatoes (baby ones, and big ones)
  • Squash
  • Zucchini
  • Bell Peppers (Red, Yellow, Green, and Orange)
  • Radishes
  • Green Beans
  • Chives and Onions
  • Corn
  • Asparagus

Fruits -Feel free to add other favorites!

  • Apples
  • Bananas
  • Grapefruit
  • Grapes
  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries
  • Oranges
  • Lemons (for cooking with and water)

Lean Meats and Protien  ***grass-fed and hormone-free is ideal**

  • Shrimp
  • Tuna (in water)
  • Skin-less Chicken Breasts
  • Ground Turkey
  • Low- Sodium Lunchmeat
  • Turkey Bacon
  • Salmon (wild caught)
  • Lean Beef
  • Eggs and Egg Whites
  • Other fish is good too.
  • *** Any kind of Game meat is awesome for you as well because its in its natural environment and its “grass-fed”. (Antelope, Deer, Bison, Elk, Pheasant etc. )

Carbs

  • Brown Rice
  • Baby red Potatoes
  • Quinoa ( this also comes in a noodle form-by far the best gluten-free choices)
  • Whole-wheat Bread (or Gluten-free)
  • Yams
  • Sweet Potatoes
  • OLD-Fashion Oats
  • Low-Sugar and Low-Carb Cereals

Dairy

  • Skim or Low-Fat Milk
  • Almond or Coconut Milk (Dairy Free)
  • Greek Yogurt
  • Low-Fat Cheese (string cheese options are available in this too)
  • Low-Fat Cottage Cheese

Healthy Fats!

  • Extra Virgin Olive Oil
  • Coconut Oil
  • Avocado
  • Almonds, Walnuts, Cashews and Pistachios

Condiments

  • Stevia (liquid and sugar form )
  • Honey
  • Cinnamon
  • Salsa
  • Balsamic Vinegar (almost any “clear” type of dressing is better than the creamy kind)
  • Mustard
  • Agave Nectar
  • Flax-Seed Meal (to put in oatmeal and any baking goods)

Drinks

  • Water (obviously) -try to get a BPA free glass container then your saving the environment too!
  • Coffee
  • Green tea (not pre-made, but the tea bags)

The Salad Bar – Building a Kick-Ass Salad! =)

So when it comes to salads, you want to stick to somewhere around 400- 500 calories. That way its enough to sustain you but not to much to where you should have probably just of had a pizza or some pasta. . . And remember calories aren’t everything, you need your good fats in there too to absorb nutrients and adding some protein is always good too.

spinachromainespring mixmixed baby

  • Picking your Greens – pile them on!!! (keep in mind a usual salad has about 3-4 cups at least depending on how much you want.)

Spinach- Only has 7 calories per 1 cup and very high in Vitamin A, low in saturated fat and cholesterol.

Romaine-  10 calories per cup. a good source of Riboflavin, Vitamin B6, Calcium, Magnesium.

Spring Mix- 6 calories per cup. Since this is a mix, you get all kinds of good-ness!!

Iceberg- 8 calories per cup ( not my fav, because it doesn’t have many nutrients, its basically eating a plate of water.. id skip this one, but if your not that used to salads all the time this may be a way to wean you into them. )

Mixed Baby Greens – 6 calories per cup. Since this is a mix, you get all kinds of good-ness!!

shrimpchicken sabeanssteaksalmon shard

  • Protein

Shrimp – 60 calories, 1 gram of fat per 3 oz.

Chicken (breast, skinless) – 179 calories per 4 oz. 4g fat. 35g protein.

Beans-  calories, 0 grams of fat per 1/2 cup. (there are SOOO many different kinda too! My fav ?, black, kidney, and chickpeas)

Steak – 162 calories, 9 grams of fat per 3 oz.

Tofu- 34 calories per slice (around 84g). 1g fat. 5g protein.

Tuna (canned, in water)- 179 calories per cup. 1g fat. 39g protein. Good source of Vitamin B6, Phosphorus, Niacin, Vitamin B12 and Selenium.

Salmon (Wild, Atlantic) – 281 calories per 1/2 Fillet. 13g fat. 39g protein.

Hard Boiled Eggs- 78 calories per Med. egg. 5g fat . 6g protein.

fetacheddar   blue c       ameri

  • Cheese

Feta- 99 calories, 8 grams of fat per 1/4 cup.

Cheddar- 114 calories, 9 grams fat per 1/4 cup

Blue- 119 calories, 10 grams fat per 1/4 cup.

American- 94 calories per 1 oz. 6g fat.

Dairy-free (G0-Veggie Brand) – 90 calories per 1/3 cup. 6g fat.

straw         apples     grape     pear

  • Fruit

Strawberries- 24 calories, 0 grams fat per 1/2 cup.

Dried Fruits  (Apricots) – 34 calories. 0g far per 4 pieces.

Dried Fruits ( Cranberries) – 123 calories per 1/3 cup.

Grapes- 52 calories. 0g fat per 1/2 cup.

Pears- 1 pear 86 calories. 0g fat.

Apples – 95 calories per 1 medium apple.

Mandarin Oranges-103 calories per 1 cup. 1g fat

cucumber          tomato      bell       mush     olive    brocl

  • Pile on the VEGGIES! – and they pretty mush all have 0g fat.

Cucumber- 8 calories per 5 slices.

Broccoli- 20 calories per 1 cup.

Olives-  63 calories per 4 jumbo olives, slice them up, they will go a long way!

Cauliflower- 27 calories in 1 cup

Onion- 8 calories on 2 tbsp.

Carrots- 50 calories in 1 cup of shreds.

Tomato – only 3 calories in 1 cherry tomato.

Bell Peppers- 5 calories in 10 strips.

Mushrooms- 22 calories in 1 cup

Sugar Snap Peas-  41 calories in 1 cup

Radishes- 9 calories in 1/2 cup

corn       avo       whater

  • Other Random Goodies!

Corn- 16 calories per 2 tbsp. o g fat.

Avocado- 23 calories per 1 tbsp. 2g fat.

Seeds (sunflower, pumpkin ,etc.) –  depends on what kind you get – be sure to read label and look at serving size.

Mixed Nuts –  depends on what kind you get – be sure to read label and look at serving size.

Water chestnuts- 60 calories per 1/2 cup

Croutons- 122 calories per cup

  • To Top it Off — Dressings. (ALL PER 2 TBSP. )

Oil and Vinegar- 81 calories. 7g fat.

Light Balsamic- 20 calories. 1g fat.

Fat-free Italian – 13 calories. 0g fat

Thousand Island- 111 calories. 11g fat.

Honey Mustard- 139 calories. 12g fat

Ranch- 149 calories. 15g fat.

Caesar- 163 calories. 17g fat.

Salsa -depends on what kind you get – be sure to read label and look at serving size.

salad 1       salad 2       salad 3         salad 4

Egg, Spinach, Tomato and Guacamole breakfast sandwich

Made this this morning! YUMMM

jbkjgkmail

You’ll need :

1 Sandwich thin

Guacamole (or 1/4 of an avocado) – I used about 1 tbsp. of Wholly Guacamole Spicy

1 Egg (cooked to liking)

A handful of spinach

3-4 tomato slices

 

Assemble like a sandwich 🙂

 

Total Weight Watcher (WW) Points : 6

 

Healthier fast food options

So say your on a road trip and you didn’t pack enough healthy food and you have to stop somewhere to eat. Where do you go and what do you eat that’s fast, easy, and still healthy? Well I’m here to help! Here are some options that will still taste good, wont be too hard to find and wont ruin your waistline…. my top choices are Subway, Wendy’s and Chipotle =)

imagesCASSSK94 imagesCA20LM6L

untitledarby

Grilled Chicken Caesar –  230Calories. 8g of Fat.  33g Protein.  8g Carbohydrates.

Light Roast Turkey or Chicken Deluxe – 260Calories. 5g of Fat. 23 g Protein.  33g Carbohydrates.

Light Grilled Chicken – 280Calories. 5g of Fat.  23g Protein.  33g Carbohydrates.

Side Salad- 25Calories. 0g of Fat.  2g Protein.  5g Carbohydrates.

Grilled Chicken Salad –  210Calories. 4.5g of Fat.  30g Protein.  14g Carbohydrates.

Baked Potato (plain) – 240 Calories. 2g of Fat. 6 g Protein.  50g Carbohydrates.

untitledkjhih

Jr. Hamburger-  270 Calories.    9g of Fat.   14g Protein.   34g Carbohydrates.

Baked Potato (plain) –   310Calories.   0 g of Fat.   7g Protein.   72g Carbohydrates.

Baked Potato (with sour cream and chives) – 370Calories.    5g of Fat.  7 g Protein.  72 g Carbohydrates.

Small Chili (without cheese) – 270Calories.   7 g of Fat.   15g Protein.  21 g Carbohydrates.

Grilled Chicken Sandwich – 300Calories.   7 g of Fat.   24g Protein.  36 g Carbohydrates.

untitledkjkjkuntitledlklk

untitledtaco

Bean Burrito – 380Calories.   12 g of Fat.  13 g Protein. 55  g Carbohydrates.

Grilled chicken Burrito –     410 Calories.    15g of Fat. 50  g Protein.   17g Carbohydrates.

Any if the Fresco items are a good choice too! (The Tacos are lighter in calories btw)

imagesCAG8WPHBimagesCASRSF8Q

 untitledburger

BK Broiler Chicken Sandwich –    267   Calories.   8 g of Fat.  22 g Protein. 25  g Carbohydrates

Side Salad –     25 Calories.    0g of Fat.  1 g Protein.  5 g Carbohydrates

Frozen Yogurt (Vanilla) –   120   Calories.  3  g of Fat.   2g Protein. 20  g Carbohydrates

Frozen Yogurt (Chocolate) –    130  Calories.   3 g of Fat.  3 g Protein.  21 g Carbohydrates

Chunky Chicken Salad –      142Calories.   4 g of Fat.  20 g Protein.   8g Carbohydrates

imagesCAKHDX90untitled,kkk

carls

Hamburger –     280 Calories.   9 g of Fat.  14 g Protein.  36 g Carbohydrates

Charbroiled Chicken Salad –    200  Calories.   7 g of Fat.   25g Protein.  12 g Carbohydrates

Charbroiled BBQ Chicken Sandwich –   290   Calories.    3.5g of Fat. 25  g Protein. 41  g Carbohydrates

carles 2carles hih

 dq

Grilled Chicken Sandwich –     310 Calories.    10g of Fat.  24 g Protein.  30 g Carbohydrates

dqe

 mc

Hamburger –     280 Calories.   10 g of Fat.  12 g Protein.  35 g Carbohydrates

English Muffin –    140  Calories.   2 g of Fat.   4g Protein.  25 g Carbohydrates

Chicken Mc. Grill (without mayo) –     340 Calories.    7g of Fat. 26  g Protein.   45g Carbohydrates

mcdmcde

sub

6″ Veggie Delight (without cheese and … Pile on the veggies!!!) –      200Calories.   2.5 g of Fat.  7 g Protein.  37 g Carbohydrates

6″ Turkey Breast (w/o cheese) –      254Calories.    3.5g of Fat.  16 g Protein. 39  g Carbohydrates

6″ Roast beef (no cheese) –      264Calories.  4.5  g of Fat.   18g Protein.  39 g Carbohydrates

(my fav!) 6″ Subway Club (no cheese)-     294 Calories.   5 g of Fat.  22 g Protein.  40 g Carbohydrates

6″ Roasted Chicken Breast –      311Calories.    6g of Fat.  25 g Protein.   40g Carbohydrates

6 ” Steak and Cheese –      362Calories.   13 g of Fat.   23g Protein.  41 g Carbohydrates

subwsubwaysubwayuo

ljojoj

Hearty Chicken Soup –     100 Calories.  1.5  g of Fat.  9 g Protein.  13 g Carbohydrates

Chargrilled Chicken Salad –     180 Calories.   6 g of Fat.   23g Protein.   8g Carbohydrates

Chargrilled Chicken Sandwich –      280Calories.  7  g of Fat.  25 g Protein.  29 g Carbohydrates

Chicken Club Sandwich –    360  Calories.   13 g of Fat.  30 g Protein. 31  g Carbohydrates

Spicy Chicken Cool Wrap –    390  Calories.    7g of Fat.  31 g Protein.   51g Carbohydrates

chickchick

domdomi

12 ” medium pizza. (2 slices) Hand-tossed cheese pizza –    372  Calories.   11 g of Fat.   15g Protein.   55g Carbohydrates

 jak

Hamburger –      250Calories.   9 g of Fat.  12 g Protein.  31 g Carbohydrates

Chicken Fajita Pita –      330Calories.    11g of Fat.   24g Protein.  35 g Carbohydrates

jack

dunk

Reduced Fat Blueberry muffin –      450Calories.   12 g of Fat.   8g Protein.  77 g Carbohydrates

Everything Bagel –    360  Calories.   2.5 g of Fat.  12 g Protein.  67 g Carbohydrates

Garlic Bagel –     360 Calories.   2.5 g of Fat.  12 g Protein.   68g Carbohydrates

Onion Bagel –    350  Calories.  4  g of Fat.   12g Protein.  66 g Carbohydrates

beg

kfc

Original recipe (whole wing) –      140Calories.   10 g of Fat.   9g Protein. 5  g Carbohydrates

Original recipe (Drumstick) –   140   Calories.   9 g of Fat.  13 g Protein.  4 g Carbohydrates

Honey BBQ Sandwich –    310  Calories.   6 g of Fat.   28g Protein.   37g Carbohydrates

Tender roast Sandwich with Sauce –    350  Calories.  15  g of Fat.   32g Protein.  26 g Carbohydrates

Crispy Strips (3 strips) –      300Calories.    16g of Fat.  26 g Protein.  18 g Carbohydrates

Mashed potatoes w/ Gravy –      120Calories.    6g of Fat.   1g Protein.   17g Carbohydrates

Mac N’ Cheese –      180Calories.    8g of Fat.  7 g Protein.  21 g Carbohydrates

BBQ Baked Beans –     190 Calories.   3 g of Fat.  6 g Protein.   33g Carbohydrates

Cole Slaw –     232 Calories.   13 g of Fat.  2 g Protein.   26g Carbohydrates

kfcckfcco

long

Ocean Chef Salad –     130 Calories.    2g of Fat.  14 g Protein.   15g Carbohydrates

Grilled Chicken Salad –      140Calories.   3 g of Fat.   20g Protein.   10g Carbohydrates

longh

chip

I like the bowls – if you nix the tortilla you save 290 calories!

For this one since you can basically “make” your own meal…. I’m going to post the nutritional facts for each item and you can pick and choose , then at the end just add it all together.

Burrito Tortilla –    290  Calories.   9 g of Fat. 7  g Protein.  44 g Carbohydrates

Crispy Corn Taco Shells (3)-     180Calories.   6g of Fat.   3g Protein.   27g Carbohydrates

Soft Corn Tortilla (3)-     210Calories.  3 g of Fat.   3g Protein.   42g Carbohydrates

Four Taco Tortillas (3)-     270Calories.  7.5 g of Fat.  6 g Protein.  39 g Carbohydrates

Chicken –     190Calories.   6.5g of Fat.  32 g Protein.   1g Carbohydrates

Steak –      190Calories.  6.5 g of Fat.  36 g Protein.  2 g Carbohydrates

Barbacoa –     170Calories.  7 g of Fat.  24 g Protein.   2g Carbohydrates

Caritas –     190Calories.  8 g of Fat.   27g Protein.  1 g Carbohydrates

White Rice-    170 Calories.   4g of Fat. 2.5  g Protein. 31  g Carbohydrates

Brown Rice-    160 Calories.  4 g of Fat.   3g Protein.   31g Carbohydrates

Black Beans-     120Calories.   1g of Fat. 7  g Protein.  23 g Carbohydrates

Pinto Beans –    120 Calories.   1g of Fat.  7 g Protein. 22  g Carbohydrates

Fajita Veggies –     20Calories.  1 g of Fat. 7  g Protein.   22g Carbohydrates

Tomato Salsa –    20 Calories.  0 g of Fat.   1g Protein.   4g Carbohydrates

Corn Salsa –     80Calories.  1.5 g of Fat. 3  g Protein.  15 g Carbohydrates

Green Salsa-     1Calories.  0 g of Fat.  1 g Protein.   3g Carbohydrates

Red Salsa-   40  Calories. 1  g of Fat.  2 g Protein. 8  g Carbohydrates

Sour cream –     120Calories. 10  g of Fat. 2g Protein.   2g Carbohydrates

Cheese-     150Calories.  13 g of Fat.   2g Protein.  8 g Carbohydrates

Guacamole –    100 Calories.   8.5g of Fat.   8g Protein.  0 g Carbohydrates

Romaine Lettuce –    5 Calories. 0  g of Fat.   0g Protein.  1 g Carbohydrates

chip1chip2chip3

When to buy Organic?

So over the past few years we’ve heard “buy organic, buy all natural blah blah blah.” So what’s the difference between non organic and organic you might ask? Well let me introduce you to a little thing called “The Dirty Dozen”. These 12 foods are you basic ” I need to buy organic” because they are the most toxic and have the most pesticides when grown non-organically.

images,nknuntitleddsuntitledkkluntitledkbbj 6419307-961591-worm-and-apple-cartoon

  1. Carrots
  2. Strawberries
  3. Celery
  4. Nectarines
  5. Peaches………… These are by far the worst! Make sure you buy organic!
  6. Apples
  7. Pears
  8. Bell peppers
  9. Cherries
  10. Kale
  11. Lettuce
  12. Grapes

imagesCAKOI89GimagesCAW30FEUuntitledimagesCAACGV33imagesCAQ7BST1

For more info on the dirty dozen : www.ewg.org