PULSE – April 19

Monday- Stair Step Monday   

Start out taking baby steps but little by little, it will get easier!  Don’t get overwhelmed. Try one flight of steps a week to conquer!

Tuesday- Healthy Recipe

Southwest Turkey Burger w/ Sweet Potato Fries

  • 1 lb. extra-lean or fat-free, ground turkey (95-99% lean)
  • 1/2 cup canned, lower-sodium black beans (drained, rinsed)
  • 3 green onions (finely chopped)
  • 1/2 tsp. garlic powder
  • 1/4 tsp. ground cumin
  • 3/4 tsp. chili powder
  • 1/4 tsp. black pepper
  • non-stick Cooking spray
  • 1 small avocado (thinly sliced)
  • 4 whole-wheat hamburger buns 2 cup romaine lettuce (shredded)
  • 4 slice tomato (about 1/2 of 1 medium tomato)
  • 1/4 red onion (thinly sliced)

Sweet Potato Fries

  • 2 sweet potatoes (cut into bite-size strips)
  • 2 tsp. vegetable oil
  • 1 tsp. chili powder
  • 1/4 tsp. black pepper


Southwest Turkey Burger

  1. Preheat oven to 450° F.
  2. In a large mixing bowl, combine turkey, black beans, green onion, garlic powder, cumin and chili powder and gently fold together by hand. Separate into 4 equal size patties (approx. 4.5 ounces each). Season with pepper.
  3. Heat a medium sized skillet and coat with cooking spray over medium heat. Place patties in skillet and cover. Cook 3-4 minutes on each side.
  4. Place on bun and top with lettuce, tomato, avocado and red onion.

Sweet Potato Fries

  1. Combine sweet potatoes, oil, chili powder and remaining pepper. On a baking sheet, spread fries in single layer. Cook for 20 minutes, flipping once.

Wednesday- Walking Wednesday

Thursday- Thirsty Thursday

Drinking water by the bottle is a great way to gage how much your drinking!  Find a way to get your water in for each day!

Friday- Health Tip   

“The top cancer-fighting veggies are cruciferous choices.”

The top cancer-fighting veggies are cruciferous choices such as broccoli, kale and brussel sprouts, research from Sainte-Justine Hospital in Montreal shows. Out of the 34 vegetables tested, these superfoods boasted the highest levels of glucosinolate, a chemical that keeps cells safe. Be a leafy-green groupie and sneak them into pasta dishes and stir-fries.