Exercise is great for your body and mind. But there’s no question that if you're doing it outdoors, sometimes extreme temps can derail your plan. Or, at the very least, inclement weather can make outdoor exercise seem like something you’d prefer to avoid.
If you’re lucky enough to have four seasons where you live, then exercising in the spring and fall are usually the most desirable and likely times to do it outdoors. Fifty to 80° temperatures seem like the ideal reason to get up, get out there, breathe the fresh air and get your body moving.
Well, nothing at all if it suits you. There are plenty of opportunities to move your body indoors such as getting a gym membership and actually going, purchasing exercise equipment that will let you burn calories and get fit in your own home, or taking a class like Zumba or karate indoors.
However, exercising indoors also means breathing that recycled air from vents – air conditioned or heated air, depending on the time of year. A lot of us can feel pretty wiped out, huffing and puffing away on our cardio machines, inhaling air from the ceiling vents which may contain dust and mold particles as well as other potential irritants.
For that reason alone, outdoor exercise holds its appeal –and quite frankly once you get into it, there is nothing quite like it.
Another reason many people prefer to exercise outdoors: the sense of peace and freedom.
Being at the gym, working out in the company of other, fitness-minded folks can be fun. So can hopping on the elliptical or doing a zoom from the comfort of your basement or rec room at home. But if outdoor exercise feels like a great escape and needed alone time for you, then by all means keep it up even in those extreme weather seasons.
Do you wish you could replicate some of the fun meals you have enjoyed at restaurants? Eating dinner at home does not have to be boring. Meals that taste great and are fun to eat need not become a long and complicated project. You also don't have to spend a lot of money to prepare foods for your family that rival restaurant quality fare. Keep reading for how to make DELICIOUS dressings and dipping sauces at home!
Let's Get Creative with Condiments
You're probably thinking that to make food like what you would get served in a restaurant requires that you run out for all kinds of complicated ingredients.This is not the case! In fact, if you get into the habit of stocking some basic ingredients, you can whip up all kinds of tasty and exciting sauces and dressings to liven up any meal.
Pantry Essentials
Here are some staples to keep on hand when you want to turn an ordinary meal into something creative and fun.
Mix all ingredients. You may need to warm the honey slightly by popping it in the microwave for a few seconds. Use a rubber spatula to transfer to ramekins for dipping chicken fingers or other fun foods.
How to Make Spicy Mayo:
Spicy mayo is a fun way to kick your fries up a notch with a zesty dipping sauce. You can also spread it on your sandwiches or have it with sushi.
Start by sauteing the onions in a saucepan. Add all other ingredients and stir well. Bring to a boil then reduce heat. Simmer for about 20 minutes. Use a basting brush to mop your homemade barbecue sauce over chicken before grilling. You can also bake it in the oven if you like.
How to Make Italian Dressing at Home
¼ cup olive oil
1/8 cup red wine vinegar
One smashed garlic clove
One teaspoon dried thyme
One teaspoon black pepper
Combine all ingredients in a glass jar and cap tightly. Shake well. Let your dressing marinate for at least a half an hour before serving it with a fresh salad. Shake again before each use.
How to Make Homemade Cocktail Sauce
Feeling like a shrimp cocktail? Whip this up in a hot minute.
Heat an oven to 500°F (260°C) and line a baking tray with aluminum foil. Roast the peppers (whole) for about 20 minutes, or until nearly blackened on all sides. Remove from the oven and either wrap the peppers in aluminum foil or place them in a sealed bag and allow them to steam for a few minutes.
In the meantime, toast the almonds in a dry pan over medium-low heat, until golden brown. This will take about 5 minutes, take care not to burn the nuts. Set aside.
Now unwrap the peppers and remove and discard the skin, stems, and seeds.
Place the flesh of the peppers into a food processor or blender along with the toasted almonds, olive oil, lemon juice, garlic, salt, and chili flakes.
Blend until creamy and smooth then taste and adjust the flavorings, adding more lemon, garlic, salt and chili flakes to taste.
Once cooled, store this salsa in an airtight container in the refrigerator for 5-7 days.
When you think of your favorite meals, you probably immediately associate these comfort foods with weight gain. It is true that if you eat traditionally hearty, stick-to-your-rib types of meals prepared in the way that one would expect them to be made, you will be overloading your system with fat and simple carbs. Both of these cause weight gain. So today we will discuss a favorite meal healthy makeover: classic cheeseburgers.
But just because you won't generally experience weight loss and improved health by gorging yourself on diner-style cheeseburgers does not mean that you must avoid a cheeseburger meal all together. Even if you're targeting weight loss goals – yes, you can indulge in a burger every now and then!
Here's a meal makeover for you to model after the next time you crave a cheeseburger:
Reduce your meat portion. If your super-sized meat meal consists of a half-pound cheeseburger, then make it a quarter pound or even smaller portion if possible. Again, if you don't like to measure, you can just estimate the meat portion that you would normally expect served and then divide it in half. Another option is to make the full restaurant serving but eat it for THREE different meals instead of one! Remember, leftovers are your friend.
Choose higher quality meats.
Saturated fats are worse for you when they come from animals that have been fed a high sugar diet. The beef that you get on your grocery store shelves comes from cows that were fed corn which is not a proper diet for cows. This causes the meat to taste sweeter and actually raise blood sugar levels.
Choosing meats from grass-fed animals means that you will have a better-quality beef when you do treat yourself to some beef in the form of a juicy burger. Even though beef is sometimes publicized as not being good for you, good quality red meat contains iron which is an essential nutrient.
Trade American cheese for aged cheddar or any other aged cheese.
American cheese is really not cheese. It's some whey-based “cheese food” product that is heavily processed. American cheese is more like butter and may create digestive difficulties for people who are allergic to milk or who do not tolerate dairy products. The digestive complications that come with eating cheeses like American or mozzarella which is made from whole milk, can cause bloating and gas which may mimic weight gain. If you're striving for healthy meals, you're better off eating and aged cheese which does not contain lactose.
Reduce your serving of complex carbs.
When we think of that delicious diner burger, we envision the meat sitting atop a thick hamburger bun made of enriched white flour.
If you have no other carbohydrate alternatives and enjoy your burger on a bun, every once in a while, you can treat yourself to a burger on a bun by at least reducing the size of the bun.
How to do this? One trick to try is to hollow out the middle of the bun. What you have left is a thin breadbasket that can hold your burger meat and other toppings. So, you still get the sandwich, but you aren't consuming as many carbs.
Another way to reduce carb intake is by replacing that enriched white bun with a whole wheat roll or a roll made of some other type of whole grain. If you can find smaller rolls to serve your burger on or choose a flatbread alternative, you will be reducing the amount of carbs and helping yourself by choosing a healthy alternative.
Go bunless.
This is the better option especially if you plan to enjoy some starchy sides in addition to your burger bun.
For example, some people enjoy a potato salad side with their cheeseburger. A half a cup serving of potato salad can be your healthy carbohydrate alternative to the high sugar burger bun.
Ditch the fries.
Another typical side that you'll get with your diner burger is French fries made from white potatoes and a lot of them. Swap out that giant pile of fries for a variety of healthy veggie toppings.
Also: fried foods add weight gain and clog your arteries… and the white flour from the large portion of fries is something a healthy weight watcher could do without.
If you're really craving that side of fries, you have some alternative options. One, you can make a side of white potatoes with skins on, drizzled with olive oil and oven bake until crispy.
Just be sure that you stick to a small portion, no more than 3/4 of a cup if you're really digging those potatoes. If you choose potatoes as your white starch then skip the burger bun entirely.
Other foods to give you a healthier French fry experience are oven roasted parsnips, turnips, sweet potatoes, or a combination of these types of healthy root vegetables. Again, choose to bake instead of fry and drizzle with a healthy oil such as olive which is rich in Omega fats.
If you're opting out of a starchy side for your burger, you can fill your plate with fresh veggies and healthy toppings.
Here are some ways to make your healthy burger meal really delicious. Fill your belly and round out the meal with balanced nutrition are toppings such as…
sauteed onions and peppers
sauteed mushrooms
pickles
lettuce
tomato
raw onion
hot peppers
green peppers
cucumber and onion salad
pickled beet salad
a side of vinegar slaw
Better yet, switch to turkey (my favorite) and try some lowfat feta cheese. Check out the delicious recipe below. Be sure to tell us what you think! oxoxo
Keyword: feta, lightened hamburgers, sun dried tomatoes, turkey burger
Servings: 4servings
Calories: 553kcal
Author: Deborah Hanyon, MPH, RDN, ACE-CHC
Ingredients
4tbsp.sun dried tomatoes
4kale leaves
1lb.450g ground turkey
¼cup40g feta, crumbled
4whole wheat burger buns
4tbsp.mayonnaise
1avocadosliced
1 totomatosliced
lettuce leaves
Instructions
Preheat the oven to 450°F (230°C). Line a baking sheet with baking paper.
Place the sun dried tomatoes and kale into a food processor or high-speed blender and blitz until minced.
In a large bowl, combine the ground turkey, minced sun dried tomatoes, kale and crumbled feta cheese. Form the mixture into four burgers and lay them on the baking sheet. Place the sheet into the hot oven and bake for 7 minutes, then flip the burgers over and cook for an additional 5-7 minutes or until cooked through. Remove the burgers from the oven and assemble the buns.
Toast the buns and spread each bun with 1 tablespoon of mayonnaise. Place ¼ of avocado on the bottom of each bun and add the burger. Next top the burgers with tomato and lettuce leaves, before covering with the top bun. Serve immediately.
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