All American A1 or BBQ Stuffed Turkey Burger

All American A1 or BBQ Stuffed Turkey Burger
8 oz raw 95-96% fat free ground turkey – should yield 6 oz cooked (1 lean)
2 tbsp Smokin Joe Jones BBQ Sauce (2 condiments) Or 2 tsp A1 Steak Sauce (2 condiments)
1/4 tsp garlic salt (1 condiment)
2 Light Laughing Cow Cheese Wedges, any flavor (1 healthy fat)
Combine turkey meat, A1 or BBQ sauce and garlic salt. Form meat mixture into two balls. Make an indention in each ball and place the laughing cow cheese in the indention. Wrap the ground turkey mixture around the cheese wedge so that it is in the center. Flatten the patties. Once all are formed, cook however you like to cook burgers. Grill (indoor or out), cook in hot skillet, or broil under broiler. Cook for 3-4 minutes per side or until an internal thermometer has reached 165 degrees.


1 Lean, 3 Condiments and 1 Healthy Fat



Carne Guisada

2 pounds chuck roast, trimmed, and cubed (Should yield ~4 Lean Servings (5oz/each)
1/2 cup chopped green chilies (1 Green Option)
2 cups beef broth (2 Condiments)
1 1/2 cups canned, diced tomatoes, undrained (3 Green Options)
1 tbsp jalapeño peppers, chopped (1 Condiment)
1 tbsp chili powder (3 Condiments)
1/4 tsp garlic powder (1 Condiment)
1 tsp onion powder (2 Condiments)
1 tsp cumin (1 Condiment)
1/4 tsp salt (1 Condiment)
1/2 tsp pepper (1 Condiment)
Add all of the ingredients into a crock pot. Cook on low 8 to 10 hours.
Add all ingredients to a dutch oven; bring to a simmer. Cover and simmer 2 hours or until the beef is very tender. Remove the lid and raise the heat. Simmer until the liquid has thickened, about 10 minutes.
4 Servings with 1 Lean, 1 Green, and  3 Condiments per serving ( No Healthy Fat required)
*Don’t forget to add 2 Greens per serving to complete your Lean and Green!


How to Snack for Weight Loss

equilibrium fitness


To snack or not to snack?…That is the question.  The answer?  Yes…but snack smartly.

If you’re eating three straight meals a day with no snacks in between, you could be sabotaging your weight loss.  If you’re exercising, this may especially be the case.  Why?  Because long gaps in eating makes your blood sugar drop, inviting ravenous cravings for sugary, starchy foods and too-big portions when you do eat.  And when you’re working out, you need to properly fuel your body for maximum fat loss and minimum muscle loss by eating the right healthy snacks, pre and post exercise.

So what should you eat, how much, and when?

Too much snacking, or spontaneous grazing, could also sabotage your diet by piling up the calories, so you want to keep your portions in check, and plan your snacks ahead of time.  A mid-morning and mid-afternoon daily snack ( 200 calories each, give or take) every day works well…

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How To Change The World Around You

Great advice!

Just Melinda


So some of you may or may not have heard of the term obesogenic environment. If you have not here is a great quick article to give you a bit of information and insight

I have come to be very aware of this environment we live in and just how hard it is to resist the temptation of food. Well, I know I cannot take down every fast food around me or demand the bakery to stop pumping smells into the grocery store so I don’t get tempted. BUT I can be aware of it and know what this environment is trying to do, which is tempt me. Tempt me to eat and tempt me to buy right? I think this is how to “change” the world around you, is too become more aware of what is actually going on.

Well what is funny is even those around…

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Foods To Eat For A Healthy Heart

Your Health Guide

Foods To Eat For A Healthy Heart Foods To Eat For A Healthy Heart

Although you might know that eating certain foods can increase your heart disease risk, it’s often tough to change your eating habits. Eating for a healthy heart means filling your plate with fruits and vegetables, paying attention to fiber, eating fish a couple times a week and limiting unhealthy fats like saturated and trans fats, as well as salt. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you’ll be on your way toward a heart-healthy diet. Read more…

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