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
Directions:
Southwest Turkey Burger
- Preheat oven to 450° F.
- 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.
- 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.
- Place on bun and top with lettuce, tomato, avocado and red onion.
Sweet Potato Fries
- 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.
