Lunch Break Changes to Shed Pounds

Tell your boss you need a break–a real one, and step away from your desk!  Those of us who spend 8+ hours behind a computer 5 days a week are doing a lot of damage to our well being.  Not only is it depressing to peck away at a keyboard all day, but it negatively impacts your weight, posture, and other aspects of your physical and mental health.  I’ve been a big fan of my daily walks for the past 2 years, usually clocking 2 miles with a co-worker throughout most of the year (we’ve even gone when it’s freezing out!).  It gives us a change to unplug from work, feel the sun on our faces, chat, and break up the day.  We’d come back into the office rejuvenated and ready to preform our best–so it’s a win for our clients and our company too!  If walking isn’t you thing, it’s still important to get out from behind the desk and move a bit.

You can read more about the benefits of daily breaks and other ways to change up our work routine to drop a few lbs from Eat This, Not That!: 20 Best Lunch Habits to Drop 10 Pounds.

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Thai Spiced Turkey Burgers

from Naked Avocado

 

Prep time: 15 min. | Cook time: 10 min. | Total: 25 min.

Ingredients:

  • optional: *if cooking in a pan, not grill: 1-2 tsp sesame oil
  • 1 lb lean ground turkey
  • 1 small zucchini, grated
  • 1 red chili, diced
  • 1 small bunch green onions, diced
  • 2 cloves garlic, minced
  • 1 tsp ground ginger
  • 1 tsp ground coriander
  • ½ tsp sea salt
  • optional: serve with sliced avocado or on lettuce

Directions:

  1. Heat grill or *sesame oil in large skillet over medium-high heat
  2. Combine all ingredients into a bowl; mix well with hands
  3. Form into 4 patties
  4. Grill or cook each patty, flipping once, until thoroughly cooked, approx. 5 min each size

Makes 4 servings

Nutrition: 179 calories, 8 g fat (2.5 saturated), 2 g carbs, 21 g protein, 360 mg sodium (nutrition info is without avocado)

“The Best Turkey Chili You’ll Ever Taste”

I love the recipe from Eat Yourself Skinny, but I’ve adapted it slightly with my own twist.  Enjoy!

Prep time: 10 min. | Cook time: 1 hour 10 min. | Total: 1 hour 20 min.

Ingredients:

  • 1 lb turkey, 99% lean
  • 1 TBSP cooking oil (lately I use coconut, but EVOO or another type is fine)
  • 1 red onion, chopped
  • 3 cloves garlic, minced
  • 1 green bell pepper, chopped
  • 3 Tbsp chili powder
  • 1 Tbsp cayenne pepper
  • 1 Tbsp oregano
  • salt, to taste
  • black pepper, to taste
  • 2 Tbsp liquid smoke
  • 1 Tbsp hot pepper sauce (e.g. Tabasco)
  • 1 can diced tomatoes
  • 1 can tomato paste
  • 1 cup red kidney beans (optional)
  • sour cream and/or shredded cheddar cheese (optional)

Directions:

  1. Heat oil over medium heat in large sauce pan
  2. Cook onion and green pepper, about 3 minutes
  3. Add garlic and cook until fragrant, about 3 minutes
  4. Add turkey meat, breaking into small chunks; cook until browned
  5. Transfer turkey and onion mixture to slow cooker and add all final ingredients (except sour cream or cheese); cook on low for approximately 3 hours
  6. Top with sour cream or cheese to serve

*Or, you can cook everything in a Dutch oven and make it a one-pot meal!