Summer-Time Turkey and Quinoa Burgers

SUMMER TIME TURKEY AND QUINOA BURGERS

These burgers are a low-fat alternative to beef and can be tossed on the grill the same way you would cook the traditional version; add a zesty chutney adding color and more flavor to your plate. Make extra chutney and use it as a dip for fresh vegetables.  All burgers must have a side item; eliminate the chips or fries and keep that plate healthy from edge to edge.

Ingredients

• 1 tsp oil
• ½ tsp cumin seeds
• ½ cup finely chopped onion
• 2 cloves garlic, finely chopped
• ½ cup cooked quinoa
• 1 lb ground turkey
• 2 tsp ground turmeric
• 1 tbsp garam masala
• ¼ tsp salt (or more to taste)

Directions

1. Heat oil in skillet over ­medium-high heat (the oil should be hot but not smoking). Add cumin seeds and stir until seeds change color from light brown to semi-dark brown.
2. Add onion and cook about 2 to 3 minutes, while stirring, until onions become translucent. Add garlic and cook 1 minute. Transfer mixture to a bowl, then add quinoa, turkey, turmeric, garam masala, and salt; mix well.
3. Form turkey mixture into 6 burgers. Brush with oil. Heat skillet or grill pan over ­medium-high heat. Add burgers and cook about 3 to 5 minutes per side until golden brown. (Burgers may also be broiled if desired).
4. Serve dressed with your favorite chutney for added flavor.

Serves: 6

Nutrition (per serving): 120 calories, 2.5g fat (0g sat fat), 30mg cholesterol, 240mg sodium, 7g carbs, 1g fiber, 20g protein

Zeke Samples, IFA, CSN, CPR, IDEA

NPC Physique Competitior

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Why is Magnesium Important to My Active Lifestyle?

Vital to the human body, helping with energy production, and increasing heart and bone health, Magnesium can be one of your best vitamin 'friends'.  Magnesium interacts with over 300 enzymes to help regulate protein synthesis, blood glucose, blood pressure, and muscle and nerve function.

In the human body, 50% to 60% of magnesium is found in bones while 40% to 50% is in soft tissues. Less than 1% percent of magnesium is in our blood, which makes it difficult for a blood test to determine adequate magnesium levels. Fortunately, true magnesium deficiencies are rare, unless an illness resulting in vomiting or diarrhea causes a temporary shortfall. Humans can have habits that can lead to magnesium deficiencies as well, including taking diuretics and consuming too much coffee, soda, salt or alcohol.

Imagine your muscles in a permanent state of contraction. Without magnesium to support the absorption of calcium, muscles cannot relax properly.  Symptoms of magnesium deficiency may include muscle weakness or spasms, "restless-leg syndrome" and even abnormal heart rhythms.

The Supplement Question:
So, if deficiencies are rare and tests have a hard time detecting deficiencies, should you take a magnesium supplement?? Good question.  It really depends on what you eat within your diet. If your diet lacks green leafy vegetables, it is likely we are not consuming enough magnesium.  A diet rich in whole foods that naturally contain magnesium can help to improve many bodily functions.  Foods with high levels of Magnesium can be found in a plethora of ways.  In vegetables such as spinach.  Carbohydrates like quinoa and white beans, and fats like almonds or cashews.

How much Magnesium do you need?
Adults need 310 to 400 mg of magnesium daily, but popping a pill may not be the answer. Isolated vitamins and minerals do not have the same nutritional value as nutrients naturally occurring in whole foods.  Also note if you decide to supplement, be aware that too much magnesium can result in loose stools.  Alternatively, 1/2 cup of cooked spinach gives you 78mg of magnesium; 1/2 cup black beans yields 120 mg, and a medium sized banana packs 41 mg.

Although you may not need much magnesium, consuming a well-rounded diet that is rich in fruits and vegetables should ensure you meet not only your magnesium requirement, but also should cover you on many other vitamin needs as well. Adequate magnesium levels support hundreds of processes in our body responsible for an active and healthy lifestyle.

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Get Your 'Workout Groove' On this December

Burn Those Calories Indoors
I understand that it is hard to resist the fattening feast at Christmas; there is always plenty of food to tempt you. Whether your goal is to maintain your weight or shed extra pounds, just how can you accomplish those goals without going out in the cold or rain? There are plenty of indoor activities that can help you burn calories.

Going to the gym might be an option, but when exercising at home or traveling, one of the best indoor exercises to burn calories is jumping rope. Try for certain length of time or for repetitions. For example: 15 minutes at a time, or 80 total steps at a time, resting 45 seconds between sets. 
At Surreal Body Solutions, we can write a workout program that you can use for the home or when traveling to fit your exact needs. 

During the Christmas holiday weekend it is easy to find yourself indoors. Avoid the tv and look for local venues that offer fun activities such as indoor swimming, rock climbing, tennis, or racquet ball. Tis' the season; you can always head to the nearest skating rink too! 

5 Indoor Family Activities for the Holidays
Here are five indoor ideas to be active with friends and family:
- Pull out the old Twister mat.
- Play a game of charades.
- Turn on some tunes and dance, teach some moves or have fun with freeze dance.
- Challenge others with a video game such as Wii or Dance Revolution.
- Create an indoor treasure hunt.

Mix in some of these activities during the holiday weekend to help burn calories and feel better about enjoying the feast. And remember that the more intense you do the activity, the higher your metabolic rate and the more calories you will burn!

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation