Turkey Bean Burgers

These are some of the best burgers ever! A great addition to all the summer barbecues that everyone is having! 

3/4 c. canned black beans, rinsed and drained
1 egg white
1/2 c. finely chopped sweet red pepper
1 tsp. chili powder
1/2 tsp. onion powder
1/2 tsp. pepper
1/4 tsp. salt
3/4 lb. ground turkey
1 Tbsp. olive oil
4 hamburger buns, split
1 small onion, sliced
4 romaine leaves

*In a small bowl, coarsely mash beans. Add the egg white, zucchini, red pepper, chili powder, onion powder, pepper and salt. Crumble turkey over mixture and mix well. Shape into 4 patties. (I made 6 smaller patties instead).
*In a large skillet, cook burgers in oil over medium heat for 4-5 minutes on each side or until meat thermometer reads 165 degrees and juices run clear. Serve on buns with onions and lettuce.

I ♥ Jillian Michaels

I have been working out to Jillian Michaels' DVDs for years now and, if I stay consistent, I always see results. A couple of my favorite are: 30 Day Shred and 6-Week Six Pack. To me, she is a great motivator and coach. I miss seeing her on Biggest Loser because I felt like out of the trainers, she was the one who would push the contestants beyond what they thought they were capable of. She struggled with obesity herself as a teenager and martial arts helped her turn her poor habits into healthy ones, so I feel like she also relates. Anyway, here are some of my favorite quotes from her...hope it inspires you today!!

Baked Oatmeal

 Serving size: 1 baked oatmeal square (makes 9 servings)
Approximate nutritional information:

Calories: 210 * Carbs: 26 * Fat: 10 * Protein: 6 * Fiber: 2 *
Ingredients:
3 cups rolled oats
2 large eggs, beaten
¼ cup Olive oil
1 cup 1% milk
¼ cup brown sugar
½ cup applesauce (use homemade if you have it)
1 teaspoon cinnamon
1 teaspoon baking powder
2 teaspoons pure vanilla extract

Directions:
Preheat oven to 375 degrees

1. In a medium to large bowl mix together oil, sugar, eggs, applesauce, cinnamon, and vanilla.
2. Add to the bowl rolled oats, baking powder, and milk. Mix until thoroughly combined.
3. Pour oat mixture into an 8 inch square baking dish and bake for 20 minutes. Let sit for about 3 minutes, cut into 9 squares, and serve warm. Top with fruit.

Motivational Quotes--Get It!!

100 Workout Songs for your iPod

All of these are pretty fast-paced for running or high-impact cardio:
Sexy and I Know It by LMFAO
Just Wanna Run by The Downtown Fiction
Stereo Hearts by Gym Class Heroes
I Like It Like That by Hot Chelle Rae
Good Feeling by Flo Rida
You Can Still Rock in America by Night Ranger
We’ll Be Alright by Travie McCoy
Nobody Puts Baby in a Corner by Fall Out Boys
Cool for Cats by Squeeze
Pump It by The Black Eyed Peas
How Far We’ve Come by Matchbox Twenty
Only a Lad by Oingo Boingo
Why Can’t I Be Like You by The Cure
Working for the Weekend by Loverboy
Hey Leonardo (She Likes Me For Me) by Blessid
Crazy Train by Ozzy Osbourne
Rockstar by Nickelback
We’re Not Gonna Take It by Twisted Sister
Moves Like Jagger by Maroon 5
Where Them Girls At by David Guetta, Flor Rida & Nicki Minaj
The Time (Dirty Bit) by The Black Eyed Peas
All Along by The Offspring
Like a G-6 by Far East Movement
S&M By Rihanna
Right Round by Flo Rida
On the Floor by Jennifer Lopez
Tonight Tonight by Hot Chelle Rae
TNT by AC/DC
The Edge of Glory by Lady Ga Ga
Super Bass by Nicki Minaj
Don’t Wanna Go Home by Jason Derulo
Magic by B.O.B
One Fine Day by The Offspring
I Like It by Enrique Iglesias
Mr. Saxobeat by Alexandra Stan
Faster by Matt Nathanson
Walla Walla by The Offspring
Party Rock Anthem by LMFAO
Don’t Phunk With My Heart by The Black Eyed Peas
No Brakes by The Offspring
Buzzin’ by Mann
Super Freak by Rick James
Check Yes Juliet by We the Kings
Rise and Fall by The Offspring
Hey Baby by Pitbull
Come Out Swinging by The Offspring
Where Are We Runnin by Lenny Kravitz
The Rockafeller Skank by Fatboy Slim


Not quite as fast-paced, but I still love to run to these too:
Lose Yourself by Eminem
Gonna Make You Sweat by C&C Music Factory
Hot Blooded by Foreigner
I Ran by Flock of Seagulls
Rehab by Amy Winehouse
Police and Thieves by The Clash
No One Like You by The Scorpions
Pour Some Sugar on Me by Def Leppard
All Right Now by Free
Nothin’ But a Good Time by Poison
Price Tag by Jessie J
Pocketful of Sunshine by Natasha Bedingfield
Rhythm of Love by Plain White T’s
Written in the Stars by Tinie Tempah
Rock and Roll All Night by Kiss
All the Small Things by Blink 182
Hey Soul Sister by Train
Don’t Trust Me by 3OH!3
What the Hell by Avril Lavigne
DJ Got Us Fallin in Love Again by Usher
The Stroke by Billy Squier
Pumped Up Kicks by Foster the People
Cheers (Drink to That) by Rihanna
You Make Me Feel by Cobra Starship
Keep Your Head Up by Andy Grammar
Rumour Has It by Adele
Jump by Van Halen
Centerfold by J Geils Band
Just Dance by Lady Ga Ga
I Gotta Feeling by The Black Eyed Peas
I’ll Wait by Van Halen
Dirty Little Secret by The All American Rejects
All the Right Moves by One Republic
Rocketeer by Far East Movement
Lovin’ Touchin’ Squeezin’ by Journey
Bring Me to Life by Evanescence
Somewhere Only We Know by Hopes and Fears
Bad by The Cab
Come Sail Away by Styx
Don’t Stop Believin’ by Journey
Good Life by One Republic
If I Die Young by The Band Perry
Sweet Caroline by Neil Diamond
Lighters by Bad Meets Evil
Jar of Hearts by Christina Perri
Space Cowboy by The Steve Miller Band
Oh Darling by Plug In Stereo
Don’t You Want Me by Human League
Amazing by Bruno Mars
What Makes You Beautiful by One Direction
(I Just) Died in Your Arms by Cutting Crew
Bad Case of Lovin’ You by Robert Palmer

Get Rid of Belly Fat

Fat under the belly button can be uncomfortable and unsightly. This area is often a trouble spot and can be difficult to address. By combining regular cardiovascular exercise with a healthy diet and specific exercises to target the problem area, you can reduce overall body weight and the fat under your belly button. Perform two to three sets of 10 to 20 repetitions of each lower-belly exercise on three nonconsecutive days a week.

Ab Pullins

The exercise works the muscles below your belly button and the upper abs and obliques. Begin in a pushup position with your shins resting on a large exercise ball. Your hands should be shoulder-width apart with legs together. Keeping your back straight and your abdominal muscles tight, pull your knees toward your chest, allowing the ball to roll forward down your shins. Squeeze your belly muscles at the end of the movement, then carefully roll the ball back to the starting position by straightening your legs.

Incline Leg Raise

This isolates the lower-belly muscles. Beginners should start with a bench that is only slightly inclined. Lie on an incline bench with your feet toward the bottom and grasp the bars or handles. Raise your legs to horizontal, then lift your pelvis, rolling your spine up as if to bring your knees to your head. You should feel your lower belly working as you lift your pelvis. Pause at the top of the movement, then slowly lower back to the starting position.

Double Toe Tap

The double toe tap effectively targets the fat under your belly button, working mainly the transverse abdominis muscle. Lie face up on the floor with your knees bent and your arms extended along your sides. Lift your legs so your hips are bent to 90 degrees and your shins are parallel with the floor. Contract your abdominal muscles and press your lower back into the floor. Keeping your knees bent, slowly lower both feet to tap your toes to the floor. Use your lower-belly muscles to lift your legs back to the starting position.

Straight Leg Reverse Crunch

This is a challenging exercise that you will feel in the muscles under your belly button. Lie face up on the floor with your legs extended and arms straight along your sides. Contract your abdominal muscles and, keeping them as straight as possible, lift your legs so the soles of your feet point toward the ceiling. Pull your belly button into your spine, then carefully lift your pelvis off the floor while keeping your mid and upper back in place. The movement of this exercise is minimal. Squeeze your lower abdomen at the top of the movement, then carefully lower back to the floor.

Lose 10+ Pounds in 7 Days

Negative Calorie Foods

 

These foods are zero calories because they burn more calories during digestion than they have in them...awesome!

Glowing Green Smoothie

This is the best green smoothie I've had so far...give it a try!

All you need is a blender and the following ingredients:

• 1-2 bananas
• 1/2 cup frozen peaches
• 1/2 cup frozen mango
• a couple handfuls of spinach
• water
• ice (if desired)

Add enough water to blend and enjoy, that’s it!

Clean Eating Ideas

Proteins: Chicken, tilapia, salmon, cod, shrimp, crab, halibut, turkey, lean ground turkey, beef filet, extra lean ground beef, egg whites, protein shakes, tuna fish, canned chicken, tofu, cottage cheese, light string cheese, almonds, Greek yogurt, nut butters (almond butter, etc), hummus, legumes

Carbs: Vegetables, fruits, oatmeal, brown rice, whole wheat pasta, sweet potatoes, red potatoes, quinoa, whole wheat breads, whole grain cereals

Fats: Olive oil, nut butters, almonds, pecans, most nuts, avocado, low-fat dairy products, flax seed

The Absolute YES List to Nutrition

 

This is from a personal trainer (Kelly Sivulich) that I worked with at Crossroads Fitness before having my last baby. She is amazing and so smart. Here's her "YES" list to the best results from eating right:

1. 1. Eat 5-6 meals everyday. Keep meals small.
2. Eat every 2-3 hours.
3. Combine lean protein and complex carbs at every meal.
4. Drink at least 2 liters, or 8 cups, of water each day. Ditch the soda, even diet.
5. Never miss a meal, especially breakfast.
6.  Take food with you to avoid poor choices.
7. Avoid all over-processed, refined foods, especially white flour and SUGAR.
8. Avoid sugar-loaded colas and juices.
9. Consume adequate healthy fats each day. Avoid saturated and trans fats.
10. Avoid alcohol-another form of sugar.
11. Avoid all calorie-dense foods that contain little or no nutritional value.
12. Depend on fresh fruits and veggies for fiber, vitamins and enzymes. Eat more green veggies!!!
13. Stick to proper portion sizes. Measure all foods until able to measure by eye.
14. Take a good multivitamin daily.
15. Incorporate 5g Glutamine, ground flax seed, fish oil, and green tea (herbal tea) into your diet.

1. Frozen Grapes (I used to eat these in college all the time- they are amazing)
2. String Cheese
3. Banana
4. Frozen Banana (peel it first, stick in the freezer overnight- it's like a yummy popsicle)
5. Low-fat Yogurt
6. Sugar-free or fat-free pudding
7. Apple dipped in Peanut Butter (or spread peanut butter on top of apple slice and top with pecans . . . so good!)
8. 100-calorie bag of popcorn
9. Applesauce
10. Raw veggies with hummus (my new favorite!)
11. Almonds
12. Apple
13. Skinny S'more (two graham crackers with one roasted marshmallow and one small square dark chocolate)
14. Smoked Beef Jerky (about 1 oz- look for low-sodium!)
15. Chocolate Milk
16. Hard Boiled Egg
17. Sunflower Seeds
18. Cottage Cheese
19. Sliced Cantelope
20. Raisins
21. Pita Bread and Hummus
22. Rice Cakes
23. Sugar-free Jello
24. Dried Fruits
25. Frozen Yoplait Whips Yogurt (these seriously taste like ice cream when they are frozen!)
26. Air-Popped Popcorn
27. Pistachios
28. Clementines (we call them Cuties or Clemmies)
29. Fruit Smoothie (or Kristen's Green Smoothie- it's actually delicious!)
30. Handful of olives
31. Pickles
32. Handful of blueberries with 2 tablespoons fat-free Cool-Whip
33. Ants on a Log (celery with peanut butter and raisins)
34. 1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice.
35. Peanut Butter and Bananas on whole wheat bread
36. Trail Mix (make your own! Throw in dried fruit, sunflower seeds, nuts, low-sugar cereals, and even the occasional piece of candy for something sweet.)
37. Orange Slices
38. Cherry Tomatoes
39. Graham Crackers
40. Small Green Salad with light dressing
41. Mango smoothie (frozen mango, mango Greek Yogurt, and a small amount of orange juice)
42. Kabobs (thread low-fat meat, low-fat cheese, pineapple and cherry tomatoes onto a stick- my kids love anything on a stick!)
43. Half of a  Cinnamon-Raisin topped with peanut butter and banana slices
44. Grilled Pineapple (throw them on the grill or a skillet on med. heat for two minutes or until golden)
45. Baked Apples (one tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender)
46. Animal Crackers
47. Strawberries dipped in fat-free Cool Whip
48. Low-fat tortilla topped with egg salad, shredded carrots and cucumber slices
49. Parfait (build your own with Greek yogurt or plain yogurt, fruit, and granola)
50. Bowl of bran flakes with 1/2 cup skim milk and berries
51. Guacamole with veggies
52. Triscuit's Thin Crisps dipped in cottage cheese or hummus
53. Cashews
54. Pretzels
55. Sun Chips (portion control! Read the serving amount on the side!)
56. Cheesy Breaded Tomatoes: Two roasted plum tomatoes sliced and topped with 2 tablespoons breadcrumbs and a sprinkle of parmesan cheese.
57. Sugar Snap Peas
58. Steamed Veggies (steam non-starchy vegetables in a microwave safe bag and sprinkle with 1 tablespoon of parmesan cheese or 1/4 cup pasta sauce)
59. Apricots
60. Laughing Cow Light Cheese Wedges
61. Any 100 calorie pack
62. Snack/Granola bar (around 150 calories or less, like Kellogg's All-Bran, Kashi TLC Trail Mix, or Fiber one Bar)
63. Baked chips (about 7-10) with salsa
64. Soy Chips
65. Protein Bar
66. Sweet Potato Fries (one light-bulb sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes)
67. Wrap (I like a slice of turkey, swiss cheese, baby spinach leaves, and cranberry relish wrapped up in a tortilla)
68. Pumpkin Seeds (2 tablespoons pumpkin seeds, sprayed with oil (just a spritz!) and baked at for 400° for 15 minutes or until brown. Sprinkle a tiny amount of salt on top)
69. Bean Salad
70. Broccoli Florets
71. Peaches and Cottage Cheese
72. Chopped Red Peppers (dipped in fat free ranch)
73. V8 Vegetable Juice
74. Tuna with Triscuit crackers
75. Cooked and Cubed Chicken Breast
76. Homemade Popsicles (puree watermelon, strawberries, mango, banana, etc and freeze in popsicle molds)
77. Dates with almond butter or rolled in coconut
78. Quesadilla (whole wheat (or corn) tortillas w/cheese (or not) melted in microwave - adding on tomatoes, beans, corn, olives, avocado or guacamole or whatever sounds good)
79. Watermelon
80. Cubed Apples and Cubed Cheese (this was my husband's favorite after-school snack when he was little)
81. Craisins (I love to eat these with almonds- it's a good combo)
82. Goldfish Crackers
83. Edamame
84. Cheesy Roasted Asparagus (four spears (spritzed with olive-oil spray) and topped with 2 tablespoons grated parmesan cheese, baked for 10 minutes at 400°)
85. Turkey Roll-Ups (Four slices smoked turkey rolled up and dipped in 2 teaspoons honey mustard)
86. Strawberry Salad (1 cup raw spinach with ½ cup sliced strawberries and 1 tablespoon balsamic)
87. Oatmeal
88. Banana Smoothie (½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended until smooth)
89. Lime Sherbet (1/2 cup serving) with sliced kiwi
90. Apple Chips (dehydrated apples- they are so good!)
91. Black Beans (mix 1/4 cup black beans with 1 tablespoon salsa and 1 tablespoon Greek yogurt for an added twist!)
92. Lettuce wrap (try two slices honey-baked ham with 2 teaspoons honey mustard rolled in a lettuce leaf)
93. Pecans (try five pecans roasted with 2 teaspoons maple syrup and 1 teaspoon cinnamon)
94. Chocolate Covered Strawberries (dip 5 strawberries in 2 squares of dark chocolate- that is still good for you, right?!)
95. Honeyed Yogurt (½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey)
96. Blackberries (so good mixed with plain yogurt)
97. Frozen Mangos
98. Tropical Juice Smoothie (¼ cup pineapple juice, orange juice, and apple juice, blended with ice)
99. Healthier Banana Bread
100. Peanut Butter Yogurt Dip with fresh fruit

(*This list of snack ideas was found on the Six Sisters' Stuff Blog)