Hey there!

I'm just updating to say that today I'm starting to be more strict with my diet and exercise and keep you guys updated with my results/progress.  I eat and cook healthy the vast majority of the time, but if you've read my other blog, Journey to a CPA, you'd know I've been pretty stressed out lately with studying and balancing life.  The past few days I ate very poorly.  When I am stressed out and overwhelmed I crave carbs, sweets, anything I can get my hands on.  After about 4 days of "letting myself go" I knew I had to get back on track.  I took my test yesterday and ended my streak of binge eating. 

I started off today with fruit for breakfast (watermelon, strawberries & blueberries) and for lunch I had a salad with grilled chicken, avocado, red onion, cherry tomatoes, cucumbers and baby lettuce with balsamic vinegar and olive oil.  Now I'm munching on pomegranate and more strawberries and blueberries.  The main things I plan to almost eliminate from my diet (at least for a few weeks until I'm satisfied with how I feel inside and out) are chips (even the "healthy kinds"), breads, pastas, ice cream, frozen yogurt, and any full fat cheeses.  Basically I'm limiting my intake of not-so-good-for-you carbs, cheese (which I normally don't go a day without), and watching with the sweets, even frozen yogurt which I LOVE!!! After a few weeks, once I feel back on track, I will slowly begin to incorporate some of these foods back into my diet in moderation.  I just feel like I need a good "detox".  I am not one to juice or do a cleanse, and frankly if you eat clean foods and exercise, I think you'll feel better and get greater results!  Can't wait to hit the gym tonight! 

"The race is long and in the end it's only with yourself."

Snack Time!

Hi Everyone!

Sorry it's been a few days, I have been busy studying for my upcoming test---YIKES! 

Hope your holiday weekend was a great one, the weather was sure to please!  I wasn't able to make it to the beach but nonetheless I enjoyed some good times with my boyfriend and his friends, picked up my new car and had a Memorial Day BBQ :) (new recipes soon to come). 
 

For now, I wanted to share with you all two of my favorite energy/food bars, Raw Revolution's Organic Live Food Bar (Spirulina & Cashew Flavor) and Greens + Chia Energy Chocolate Bar.  

I came across the Raw Revolution bar at my local Stop and Shop.  I was attracted to it rather than the 30 other bars on the shelf because it's made with all organic and live foods.  The ingredients include dates, cashews, sunflower seeds, spirulina, and sprouted flax seeds among others.  

One of my favorite ingredients is the spirulina due partly to its high protein content.  Spirulina is a complete protein, which means it has an adequate amount of all nine essential amino acids necessary for dietary needs.  Spirulina is packed with essential fatty acids, as well as number of B, C, D & E Vitamins.  Regular spirulina intake has been shown to reduce LDL cholesterol and blood pressure and also be effective in reducing allergic rhinitis, which can often lead to chronic sinusitis.  

I'm also a big fan of flax seeds, which are in the Raw food bar as well.  Flax seeds can be found in a number of foods today--bars, chips, crackers, granola and almond butter (amongst others).  Flax seeds have numerous components which them beneficial to your health, but the three items which outshine the rest are their Omega 3 Essential Fatty Acids, Lignans and Fiber.  

As many of you may already know, Omega 3 Fatty Acids are the "good" fats we should all be consuming to keep our hearts healthy.  Flax seeds contain more lignans than any other plant food.  These lignans contain many antioxidant qualities.  Lastly, diets rich in fiber help regulate your digestive system and satisfy cravings.  

Now that you know some of the chemistry that makes up the Raw food bar, how does it taste? Surely it cannot taste great if it's THAT great if it's that healthy for you is what you're probably thinking.  Well, in my opinion, it's not molten chocolate lava cake, but it is pretty good.  The texture is rather "soft/mushy" but it's not too gritty and the cashew and other nut flavors dominate any plant taste one might expect from the spirulina.  At only $1 and change at local supermarkets, this fully organic, no sugar added bar is definitely one of your best bets.  I pack one in my purse at all times and whenever I need a pick me up, or just feel hungry, I munch on one. 

Now, the second bar I mentioned, Greens + Chia was actually given to me as a gift.  I received a box during the holidays from a friend and was apprehensive to try them.  Boy was I wrong!  If you're looking for taste AND nutrition, this is your choice.  The one I prefer is the chocolate energy bar.  This bar is packed with super-foods and coated with chocolate... what's there not to like?  The ingredients are too voluminous to name individually, but I will definitely point out some pros of this bar. 
 

First, contains no processed sugar, salt, corn syrup, hydrogenated oil, synthetic sweeteners, preservatives, or genetically-modified foods of any kind.  High fructose corn syrup, as well as added sugars in general, have been shown to cause adverse side effects--weight gain, cavities and even higher triglyceride levels making you at greater risk for heart attacks.  High fructose corn syrup has also been shown to be addictive which explains why people become so dependent on certain foods to lift their moods and make them feel satisfied.  Making sure the bars/snacks you choose are free of corn syrup and other artificial sweeteners is crucial. A little thing to watch out for when reading nutrition labels is "corn sugar."  Many companies have decided to remove the term "high fructose corn syrup" from their labels because educated consumers began thwarting products which contained HFCS.  People who read "corn sugar" may be tricked into thinking the item contains the vegetable "corn" & natural "sugar".  This isn't the case, and is just a fancy way companies are attempting to market their less than healthy items. 

 

 

 Next, because the bar does not contain any hydrogenated oils, your cholesterol levels are not at risk.  Foods containing hydrogenated oils (margarine, fried foods, processed foods & commercially baked goods to name a few) contribute to obesity, cardiovascular disease and even memory loss.  My goal here is to show you that this bar is made from the most organic, raw foods around and has nothing in it that will harm your body.  It's a flavorful, filling snack (or meal replacement if two bars are consumed) that will give your body energy and nutrients to push through a workout or even simply beat the afternoon blues at work until the clock strikes 5pm.

In a later post, I will include a how-to on homemade protein bars.  I've ventured down this path once and the results were pretty good.  Next time I make them, I will document the process and detail the recipe and steps so you can give it try for yourself!

Have a great (short) week everyone :)        

Sources:

http://en.wikipedia.org/wiki/Complete_protein   

http://www.benefitsofspirulina.com/

http://en.wikipedia.org/wiki/Allergic_rhinitis

http://greensplus.com/index.php/cPath/84_186
http://www.mayoclinic.com/health/high-fructose-corn-syrup/AN01588
http://www.livestrong.com/article/458726-what-foods-are-high-in-hydrogenated-oils/
http://www.livestrong.com/article/136290-hydrogenated-oil-dangers/
http://nibiruplanetx.blogspot.com/2012/03/high-fructose-corn-syrup-changes-name.html

 

Happy Monday!

Hope you all had a delightful and relaxing weekend.  I spend Friday night with my boyfriend having "date night."  I prepared our meal the night before so we didn't have to spend time cooking and cleaning.  I made grilled chicken breast and vegetable skewers accompanied by a light salad (recipe/preparation to follow below).  Saturday the two of us completed a 7 mile run together which was nice since the weather was so pleasant.  My mom actually worked on Mother's Day so I spent the day home studying preparing for my upcoming exam (while tanning in the yard as well).

 As far as this "recipe" goes, it's pretty effortless and customizable to your own tastes/wants.

For the chicken breast, I tried something new.  I marinated them in olive oil, cumin, ground cloves, turmeric, paprika, salt and pepper.  You can let this marinate for hours depending on when you prepare it and want to ultimately cook it.  

Chicken Marinating

As far as the kebabs, if you use wooden skewers like myself, you must soak them in water for about 30-45 minutes.  This will ensure they don't catch fire on the grill.  If you are using metal skewers then you save yourself this step!  I skewered the kebabs with sliced zucchini, yellow onion, orange pepper, cherry tomatoes, and Baby Bella mushrooms.  These are some of my favorite veggies but obviously you can pretty much substitute in any veggie you wish.

Skewered Veggies

I grilled the chicken breasts on high for about 10 minutes, flipping them once or twice making sure there are visible grill marks.  

I cooked the skewers on the top rack of the grill so they aren't in direct contact with the flame.  These take a little longer to cook than the chicken does so you want to throw them on about 10 minutes prior to the chicken or you can cook them with the chicken and just keep them on a little longer after you remove the chicken from the grill.  

A new salad I tried out included cherry tomatoes, scallions, watercress, and cucumber.  I halved the tomatoes, diced the cucumber, and chopped up some scallions and watercress.  I drizzled the salad with olive oil, sea salt and fresh cracked black pepper.  Simple yet tasty and refreshing.

Cucumber Tomato Salad

This meal was light and low in fat and carbohydrates.  The preparation is on the easy side, as most of the work lies in skewering and grilling the veggies and chicken.  The grilled veggies and chicken work great as leftovers too.  An easy meal to make on a gorgeous day whether it's just you and your significant other or a group of friends.  Everyone's sure to love it!

I came across a great quote today, "Good things come to those who wait, better things come to those who are patient."  I find it so true!  Waiting and being patient are two different things.  No matter what life throws at you, where you are and where you want to be are all decided by YOUR hard work and determination.  Nothing good in life comes without struggle or persistence.  You can apply this to life in general, to your health and wellness goals or to a particular situation you may be facing.  For me currently, it's a little bit of each!  I know with hard work and patience my efforts will pay off in the long run in terms of my career, health and personal life.  So keep in mind that you must stick with whatever it is that you desire, and in the end with enough hard work you will obtain what you set out to achieve :)

Happy Friday! (& Happy Birthday Mommy!)

Good Afternoon Fellow Bloggers/Followers! Are you as happy as I am that today is Friday!?  I just wanted to share a quick afternoon snack that I am currently having at work which is a sliced banana drizzled with Natural Roasted Creamy Almond Butter and sprinkled with cinnamon. 

This snack is great because not only is it super tasty, the components are packed with vitamins, nutrients and overall health benefits.  Bananas are filled with dietary fiber (which aids digestion and curbs overeating), Vitamin B6 (which acts as an anti-inflammatory decreasing chances of cardiovascular disease, type II diabetes, and obesity) and potassium (which aids in bone health and maintaining healthy blood sugar levels).  As you can see, there are many benefits to eating bananas.  

The Almond Butter has many of the same benefits as bananas plus more! It's good for your heart, can help lower blood pressure, contains antioxidants, and can help you maintain a healthy weight because of its high protein content which makes you feel full longer.  

Last but not least, you can't forget about the cinnamon!  Many people are surprised to find that incorporating a little cinnamon into your diet daily can add some great benefits.  A few of the benefits of cinnamon include it's ability to regulate blood sugar, reduce LDL cholesterol levels,  reduce pain linked to arthritis, lessen menstrual pain, increase fertility, and studies have also shown it may reduce chronic inflammation linked with various neurological disorders.

So why wouldn't you want to eat this delicious snack? I mean, if you're like my good friend Pete who's allergic to both bananas AND tree nuts (eh hem, ALMONDS)...well then you just suck!  Don't worry, I'll feature a great snack idea for any of you who are like my friend in the near future.

Anyways, I hope you all have a good weekend and Mother's Day, the weather looks very promising!  I will be off to happy hour in less than two hours which I am very excited about :)

Remember to make healthy choices this weekend! I'll be back towards the end of the weekend with some more yummy recipes and/or health tips.  Adios for now! 

"Being weak is a choice, so is being strong!" -Apply this to any goals you set, mentally or physically.  Whether it's running an extra mile or turning down that chocolate chip cookie, remember it's your choice, challenge your will power and you will appreciate the results.

 

Sources:

http://www.healthdiaries.com/eatthis/8-health-beneits-of-bananas.html

http://healthmad.com/nutrition/the-phenomenal-health-benefits-of-almond-butter/

http://www.care2.com/greenliving/10-surprising-health-benefits-of-cinnamon.html?page=1

On-The-Go Breakfast Smoothie

I love breakfast smoothies, though I don't always have the time in the mornings to make them.  When I do, I try to vary the ingredients and come up with new combinations.  Today I tried something new and I actually loved the result!  Remember, it's never too late to start or get back on track with your health and fitness goals.  As Mark Twain once said, "the secret of getting ahead is getting started."

- 1/2 Cup Unsweetened Low Fat Kefir 

- 1/2 Cup Water

- Crushed Ice

- 1 Tbsp Trader Joe's Pumpkin Butter

- 1/2 Banana

- Dash of Cinnamon 

- Scoop of Protein Powder

Place all ingredients in blender and blend until smooth.  This smoothie will keep you full for hours because of the high protein concentration.  Though the kefir is on the sour side, the pumpkin butter, cinnamon & vanilla protein powder balance this leaving you with a refreshing, slightly sweet smoothie even KIDS would enjoy, yes, I said your kids would enjoy this! Breakfast is the most important meal of the day, it kick starts your metabolism and sets the pace for the rest of your day.  Don't deprive your body of it's needed nutrients.  Fuel up and tackle whatever the day may bring!

Yummy Zucchini Parm

If you're like me, you LOVE anything "Parmesan"! Here's a healthier take on the traditional eggplant Parmesan which is usually breaded and fried/baked.  My version uses zucchini instead of eggplant (a personal preference, feel free to substitute) and does not have any breading or involve any frying.  It's a filling option as a main dish (vegetarian) but can also work well as a side dish.

Top Layer of Sliced Zucchini

 Ingredients:

1 Lg. Can Crushed Tomatoes in puree

4-5 Large Green Zucchini (Squash)

1 Med-Large Cont. Fat Free Ricotta Cheese

1 Bag Fat Free Shredded Mozzarella Cheese

1 Bag Reduced Fat/Part Skim Shredded Mozzarella Cheese

Fresh Chopped Parsley 

Fresh Chopped Basil

Salt, Pepper, Garlic Powder

1 Egg

Pam Non Stick Cooking Spray

1. Preheat Oven to 375*
2. Begin by cleaning zucchini and slicing it lengthwise (see pictures for how sliced zucchini should look).
3. In a bowl combine ricotta cheese, fresh herbs, egg, salt, pepper & some garlic powder.  Stir until egg is combined throughout mixture and mixture is slightly creamy.
4. Spray oven safe tin or glass tray with Pam Spray to ensure items do not stick.
5. Line bottom of tray with a thin layer of the crushed tomatoes.
6. Arrange a layer of the sliced zucchini on top of the crushed tomatoes.
7. Spoon the ricotta mixture on top of the zucchini and spread across the tray.  
8. Add a layer of the shredded mozz. (I like to put 1/2 fat free and 1/2 low fat)
9. Add another layer of sliced zucchini and top with remaining crushed tomatoes.
10. Cover tray with tin foil and bake for about 30-35 minutes (until zucchini becomes tender).
11. Take tin foil off tray, top with shredded mozzarella and turn oven up to 400*
12. Bake uncovered until cheese melts and becomes light golden brown.
13. Set aside for a 5-10 minutes before cutting to allow cheese and ricotta mixture for harden slightly. 
14. ENJOY :)

Spooned On Layer of Ricotta Mixture (Step # 7)

Finished Product, YUM!

***Skipping the breading and frying traditionally associated with Eggplant/Zucchini Parmesan save a ton of calories, as does swapping fat-free and low-fat cheeses as opposed to using the whole/full fat versions restaurant undoubtedly use.  I made this for my boyfriend and all he kept asking was, "Is this low fat cheese? Is there oil? Are you sure this is low fat?"  This is really one of those dishes you can make for people and they won't be able to tell is "healthy" or will keep their waistline in check***

Tuesday's Workout & Breakfast for Dinner Recipe!

After my long Sunday run, I decided to take Monday off from working out.  I had worked out 6 days last week and was feeling pretty good and my body definitely needed a days rest.  Not to mention, yesterday was Day 1 of studying for my last section of the CPA Exam.  I sit for the last part May 30th, so balancing my career, studies, working out, cooking & eating healthy are no doubt going to be a little more difficult for the next month, but it's a task I am willing to tackle!  Tonight I am working out at my gym, 24 Hour Fitness, which I have been a member at for over 3 years now and I absolutely LOVE IT THERE.  When I'm not on one of the cardio machines you can find me taking a number of their Group X Classes.  These classes range from spin to strength and barbell training classes.  Without these classes and the dedicated instructors, I would not be at the fitness level I am at today.  Working in groups gives me extra motivation and that extra push to make myself a better me inside and out.  Tonight I am taking one of Les Mills classes called "Body Attack" which is a high intensity cardio and old school aerobics class. I have taken it a few times in the past and it definitely kicked my butt, so I am looking forward to the challenge tonight.  After that, I am partaking in a new boot camp-styled class that my gym has been offering over the past month or so titled "Ghost Recon."  This class challenges all muscle groups with numerous strength and cardio training drills.  My first time taking the class was last week and I am excited to be back for more this week!  The class is definitely taxing on your body but after a few weeks of attending I'm almost positive you will love the results and progress you'll see. 

I didn't have much time to food shop or cook an elaborate meal, so I had "breakfast for dinner." Here's my recipe for a heart healthy, veggie pack frittata that brings me back to spending the weekends with my grandparents. (My Nonna would often make frittata as part of dinners which I always loved!) Enjoy!  Add or subtract veggies to your own taste :)

INGREDIENTS:

• 4 Whole Eggs (Yolks and ALL!)
• 4 Egg Whites
• 1 Medium Green Squash Diced
• 1 Bag Baby Spinach Cleaned/Dried
• 1 Bunch Fresh Asparagus Diced
• 1 Medium Yellow Onion Diced
• Few teaspoonfuls of water 
• Extra Virgin Olive Oil
• Salt & Pepper to taste

1. Heat skillet with a few teaspoonfuls of the olive oil over medium heat.  Throw in squash, asparagus and onion.  Cook for about 5-10 minutes until veggies are tender and golden brown. 
2. In the mean time, preheat oven to 375* and beat together whole eggs, egg whites, water and salt & pepper (I am not CRAZY about egg whites alone, so I usually incorporate the yolks from half of the eggs as in this case 8 eggs, 4 yolks).
3. Toss spinach with veggies until wilted and pour beaten eggs into skillet over veggie mixture.
4. Cook eggs over medium heat being sure to lift eggs from the sides of the skillet and cooking until eggs are pretty much formed and solid (like an omelet)
5. Place skillet into oven and let the frittata finish cooking - about 10 minutes until top is no longer runny and eggs are fully cooked. (Make sure your skillet is oven safe and if the handle is rubber cover it with some tin foil before placing it in the oven)
6. Take the frittata out of the oven and either slide the entire thing onto a large round plate, or you can simply cut little triangles straight from the pan and enjoy!

This no-brainer frittata is loaded with protein and healthy veggies.  The possibilities are endless for add-ins, I also enjoy frittatas with tomato, mushroom, peppers, cheese, the list goes on.  It's truly a quick, easy and customizable breakfast, lunch or dinner!  

 

Sunday Funday=PASTA!!!

I have to say, I love Sundays even if they signify the end of the weekend and the beginning of another workweek.  Today's weather was absolutely perfect for a mid-morning run.  I took out to the streets of Hoboken and completed a 10 mile run in under an hour and a half.  My run was quite the scenic run being I ran along the Hudson River as well as many of Hoboken's tree lined streets.  This is my farthest run to date and I was thrilled to have completed such a run, though my feet are paying for it now!  The next recipe I want to share with you is tonights dinner.  Being Italian, I love pasta, cheese, bread... okay, I love food PERIOD.  Sundays have always been reserved for "pasta night" in my family and since I could never go with pasta, I had to come up with a healthy option so I could "have my pasta and eat it too!"  This dish is low in fat, high in protein and packed with whole grains.  It's also relatively simple to prepare and cook, which is always a plus especially when time is of the essence.  

INGREDIENTS:

• Fresh Basil (Chopped)
• Fresh Parsley (Chopped)
• Jumbo Shrimp (Preferably cleaned & tails off) (Fresh or frozen both work fine)
• Fresh Sea Scallops
• 1 Box - Multigrain Pasta (Any shape/size is fine.  I love using Ezekiel Brand Whole Sprouted Grain Pastas, but they aren't as readily available in some super markets.  Today I used Ronzini Healthy Harvest Whole Grain Rotini )  
• Salt & Pepper
• 3 Gloves Chopped fresh garlic
• 3 Pints Grape tomatoes 
• Oil Olive

1. What I like to do first is to halve the cherry tomatoes and put them in an oven safe tin or glass tray.  Add the parsley, basil, some salt and pepper and fresh garlic to the tomatoes.  Drizzle the tray with some olive oil and stir to combine all the ingredients.
2. Place tomatoes and herbs in oven on 400 degrees for about 20 minutes.
3. Put a pot of water on the stove to boil.
4. Next, grill the shrimp & scallops.  For this step, I used a standard outdoor BBQ grill, but you can always use an indoor electric grill or stovetop grill pan, or even simply sauté the seafood.  In my case, I set the grill on HIGH, sprayed the grates with Pam Nonstick Cooking Spray, and grilled the scallops and shrimp about 3-4 minutes on each side, until they each have visible grill marks, the shrimp appear "reddish/orange" and the scallops are no longer translucent in appearance.
5. At this point, your water should have a rapid boil and it's time to throw your pasta in.  Season the pasta by adding a few teaspoons of salt to the water. Be mindful of the cooking time since each and every pasta varies.
6. In a large bowl, combine the roasted tomatoes and grilled seafood.
7. Once the pasta is finished cooking and drained, place some pasta on your plate and top with the tomato and seafood mixture.
8. As depicted, once plated, I add a little fresh basil and some shredded Parmesan Romano cheese.  

As you can hopefully see, this recipe calls for a very small amount of oil and the pasta is balanced with the light grilled seafood to make a wholesome, hearty meal that is full of essential vitamins and protein that the body needs after a long run (or even after a lazy Sunday on the couch).  This recipe lends itself to many variations and is simple enough to make for dinner parties or even a romantic evening with the beau.  

Pump & Run 2012 Hoboken, NJ!

Since I want to incorporate both healthy eating and exercise in this blog, my next post is dedicated to my first 5k which I completed this past weekend.  I signed up for Hoboken's "Pump and Run".  This entails a bench press competition mixed with a standard 5k run.  The bench press challenge was to do as many repetitions as possible without stopping of a given weight.  The men's bench press weight was 145lbs and the women's was 65lbs.  For every rep, 20 seconds would taken off your 5k run time to get your "overall" time.  I had in mind to do a few practice bench presses in the week or two before the competition, but wasn't able to get around to it, though I was able to do a few practice runs both indoors and out.  Waiting in line to do the bench press, I saw many young women doing quite a few reps which intimidated me.  My boyfriend was there to give me a pep talk and assured me I would do fine!  I finally arrived at the bench, palms sweaty, heart racing, and gripped the bar.  To my surprise, I was able to complete 10 repetitions.  Sure it wasn't the 20 or 30 reps some of the other women did, but for me, at that moment, that was my best and I was happy to have gotten 10 done!  We had some time before the run was to begin, so we walked up to the pier and waited in the 50 degree rainy weather.  I was anxious to start to the race and growing cold waiting.   Finally, around 11:30am we were off!  My hands were freezing and I struggled to keep moving scared to fall behind.  I passed a few people here and there but told myself to hold off until the final stretch so I could end with a nice long sprint.  After passing the halfway mark my confidence was up knowing I was halfway there.  Once I saw the finish line in view, I began to pick up the pace.  I saw my boyfriend cross the finish line and there I was, 6 seconds behind him with a finishing time of 21:24.  This was another shocker to me since when I practiced on my own, I was running the 5k in 25+ minutes.  It was really a good day for me because despite my hesitation and nerves, I was able to put up a commendable performance and impress even myself.  The best was after the race, a fellow runner came up to me and told me she was trying to pass me up, but I had her beat.  I love making progress in all aspects of life and completing my first 5k will be a memorable experience for me.  Being out there in the rain, with 130+ other participants, my endorphins were high and the adrenaline was surging throughout my body.  I love competition, but at the end of the day you're only competing against yourself.  There's no sense in attempting to measure up to anyone or anything other than yourself.  You know your limits, set your own goals and strive to achieve them by any means possible.  "The race is long, and in the end it's only with yourself."   

Turkey & Veggie Burgers

The first recipe I'm going to share with you is my recipe for turkey burgers.  In the past I enjoyed 100% beef burgers like most kids and adults still do today.  As I got older and began to shy away from consuming large amounts of red meat and other less lean meats, I began to experiment with making ground turkey burgers.  My experimentation eventually evolved into what are now ground turkey, ground chicken breast* and veggie burgers.  These burgers take a decent amount of prep time (about 30 minutes) but are figure friendly and definitely worth all the chopping!  I'm not big on measuring ingredients while I cook, so the measurements I present you with are always a rough estimate.   Feel free to add or subtract ingredients based on your own taste buds and nutritional needs or limitations.  My goal in sharing these recipes with you is not to have you making things exactly as I do, but rather have you explore the many options available to you to cook and create scrumptious, figure-friendly meals!  So here it is, my first post, my first recipe! I hope you find time to make this and please share your comments to help me make this recipe and blog as a whole, the best it can be! 

INGREDIENTS:

• 1 Pkg Ground Turkey (I use 99% Fat Free) *If your making A LOT like I usually do, I use 1 Pkg Ground Turkey and also 1 Pkg Ground Chicken Breast
• 1 Yellow Onion Diced
• 3 Large Portobello Mushroom Caps diced small 
• 1 Medium-Large Green Squash Peeled and grated using a standard cheese grater
• Small amount fresh chopped garlic or garlic powder
• 1 Bag Fresh Baby Spinach cleaned & dried
• 1/4 c. Ground Flax Seeds (This is used in place of bread crumbs)
• 1 Large Egg beaten (Preferably brown/organic)
•  Salt & Pepper
• Few tablespoons olive oil to coat frying pan
• 1/4 c. water/low sodium chicken stock

1. Combine ALL ingredients except olive oil in large bowl.   Mix with hands until well combined and mixture begins sticking together.  (Mixture will be slightly sticky, but we don't want to add too much flax seeds/bread crumbs to keep the already lean meat from becoming too dry after cooking)
2. Wash hands and place oil in large frying pan on medium heat.
3. Once oil is hot, form "burgers" by hand and place them into the pan.  I try not to make mine to big or too think so that they cook rather uniformly.  I put about 4 in a pan at a time.
4. Let the burger cook on one side for about 4-5 minutes until it had a nice brown sear, then flip and repeat for about 4-5 minutes.  
5. After that I like to lower the heat a little and cover them and cook for another 2-3 minutes to ensure the inside is fully cooked.
6.  After this, remove the cover and place the burgers on a paper towel lined plate to soak up any excess oil that may be present.
7. Repeat this until no mixture remains.

I enjoy mine with ketchup and occasionally a piece of light Jarlsberg Swiss Cheese! The picture shown is with a simple salad and a honey Dijon vinaigrette. 

Keep in mind rather than frying, you may bake the burgers on a greased cookie sheet for about 20-25 mins.  You can attempt making them on a standard BBQ grill, but be careful they may easily fall apart on the grill!

ENJOY!