Greek Style Turkey Burgers

Ingredients

1 package Shady Brook Farms extra lean ground turkey (20.8 oz)
1 cup reduced fat feta cheese
1/2 cup sliced olives
1 tsp dried oregano
1 tsp Italian seasoning
1 tsp dried parsley
1 tsp onion powder
1/2 tsp garlic powder

Directions

Combine all ingredients in a large bowl.
Form into 5 patties.
Grill.

Nutritional Info
  • Servings Per Recipe: 5
  • Calories: 196.3
  • Total Fat: 5.9 g
  • Cholesterol: 80.8 mg
  • Sodium: 445.8 mg
  • Total Carbs: 1.6 g
  • Dietary Fiber: 0.2 g
  • Protein: 34.1 g
 

Last week we saw the whopping number of calories and fat in California Pizza Kitchen's Thai Crunch salad. Chili's offers a healthier salad option.


Guiltless Grill Asian Salad
Napa cabbage, edamame, green onions, cilantro, and sesame seeds, topped with grilled chicken and Asian vinaigrette.

Calories 450; Fat 21 g

 

Nutrition 101

Daily habits contribute to how well and how long we live. Visit the healthy dining finder website to explore the basics on nutrition and healthy lifestyle recommendations. Just click on their logo to visit their website!
 
 

Inch by Inch Update
 

Ditch just one tempting food — and lose weight

Candy, cocktails and cheese may be giving you loads of extra calories


Losing weight seems to require an advanced degree in chemistry, titrating fat grams and balancing the pH of your digestive tract by eating starches with vegetables. (Or is it starches with fruits?) But it turns out you can simplify things — just by eradicating a specific (and especially tempting) food. “Sometimes cutting out just one type of food can make a huge difference in weight loss,” says Jennifer Warren, a doctor specializing in weight loss at the Physicians Healthy Weight Center in North Hampton, New Hampshire.

There's a reason your colleague's stocked candy jar just sprang to mind. All those Hershey's Miniatures and Twizzlers rank right up there with the emptiest of empty calories. Or maybe candy isn't your problem; maybe your diet is simply padded with extra calories from cocktails, cheese, white bread, or seemingly healthy broiled strip steak. “When you give up just one diet-sabotaging thing, you can save yourself hundreds and hundreds of calories a day,” says New York City nutritionist Lauren Slayton, founder of foodtrainers.net. The weight loss is often speedy enough that you can do this as a safer, far more sensible alternative to a crash diet (if you need to drop a size in time for your ex's wedding in three weeks, say). But you can also incorporate the change, with a little leeway, for the long term. And that's a lot easier than all that dissertation research.

Cut out: candy
Potential calorie savings: At least 300 calories a day, but likely much more.  

http://www.msnbc.msn.com/id/34752905/ns/health-diet_and_nutrition/

 
Your food journal awaits! Download the paper version here!

Guilt Free Mayo

Ingredients

1/2 cup FF Yoghurt (120g)
1/2 cup 1% Cottage Cheese (120g)
2 tsp Dijon Mustard (reduce if you are not a mustard fan)
1 tsp Olive Oil (opt. - improves texture and flavor)
1/4 tsp Ground Mustard Seed (opt. - adds some 'kick')
1/2 tsp Garlic Powder
1/2 tsp Onion Powder
1/4 tsp Salt (opt. - but brings out the flavors well)

Directions
combine all ingredients in a measuring cup or other narrow round container. Blend with a Stick Blender until everything is smooth.

makes 16 servings (1Tbsp)

Variations:
for Tartar Sauce:
add chopped dill pickles, horse radish

for Ranch:
add dill weed, parsley, green onions

for Southwestern style dip
add 3 TBSP hot salsa, 1/2 tsp cumin, 1/2 tsp mild chili powder, 1/2 tsp paprica

Nutritional Info

* Servings Per Recipe: 16
* Calories: 12.1

* Total Fat: 0.4 g
* Cholesterol: 0.5 mg
* Sodium: 50.4 mg
* Total Carbs: 0.7 g
* Protein: 1.3 g