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Healthy Table: Strategies for healthy lifestyle include developing a plan and get moving

For many people, a change in the weather can mean a change in healthy behaviors. With spring just around the corner, there’s no better time to renew your commitment to living a healthier life.

Making changes to lifestyle habits is no easy task. So, we’re serving up a few strategies for making lifestyle changes stick. Keep in mind that developing and maintaining healthy habits takes time. And, research finds that people who achieve a healthier lifestyle do so only after a few unsuccessful attempts, so take it easy on yourself.

Get real

  • Set goals that are realistic and attainable. Changing too much too fast can cause frustration and feelings of failure. Remember, small changes add up to big health rewards.

Develop a plan that works for you

  • People who devise their own eating and activity plan, or adapt an expert’s plan to their lifestyle, seem to be more successful at leading a healthier life. Find out what works best for you and do it your way.

Get moving

  • Being physically active every day is one of the best ways to maintain a healthy body weight and improve health. The American Heart Association recommends at least 150 minutes per week of moderate exercise, or 75 minutes per week of vigorous exercise. That goal gets easier to reach with longer and warmer days.

Set yourself up for success

  • Make your surroundings healthy-living friendly. Stock your refrigerator and pantry with good-for-you foods and rely on this column for healthy recipe ideas.

Today’s Spinach Feta Turkey Burgers with Dill Sauce is a perfect place to start.

Read more:

When purchasing the leanest ground turkey, look for ground turkey breast. It may be 
labeled 99 percent fat-free. Ground turkey meat, which contains light and dark meat but 
no skin, is also an acceptable option. Try to avoid purchasing ground turkey, which often contains light and dark meat as well as poultry skin, making it higher in artery-clogging saturated fat.

For maximum flavor and juiciness, we created a light and delicious burger dressing 
featuring a small amount of mayonnaise, reduced-fat sour cream, and vinegar for a little 
tang. We rounded out the flavor with some feta cheese and dill.

Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Heart Vascular 
Institute. For questions about today’s recipe, call 313-972-1920.

 

 

 

Spinach Feta Turkey Burgers with Dill Sauce

Makes: 4 / Prep time: 15 minutes / Total time: 30 minutes

Burgers

¼ cup skim milk
¼ cup panko crumbs
1 pound ground turkey breast
1 tablespoon grated onion
2 garlic cloves, peeled, minced
3/4 cup fresh spinach leaves, finely chopped
¼ cup crumbled feta cheese
¼ teaspoon ground black pepper
⅛ teaspoon salt
1 tablespoons canola oil

 Dill Sauce

 2 tablespoons reduced-fat sour cream
 1 tablespoon mayonnaise
 1 tablespoon crumbled feta cheese
 1 teaspoon cider vinegar
 ¼  teaspoon dill weed
 ⅛ teaspoon sugar
 ⅛ teaspoon black pepper
 ⅛ teaspoon garlic powder
 ⅛ teaspoon onion powder

  FOR SERVING 

 4 (2 ounces each) whole-grain buns
 4 slices tomato
 4 slices red onion
 4 lettuce leaves

To assemble burgers, in a large bowl, combine milk and panko crumbs; let stand 5 
minutes. Add ground turkey, onion, garlic, spinach, feta, pepper, and salt.  
Combine and form into 4 equal (4 ounce) patties. To prepare dill sauce, combine sour 
cream, mayonnaise, feta, vinegar, dill weed, sugar, pepper, garlic powder, and 
onion powder. Refrigerate until ready to use. To cook burgers, heat oil in a 
nonstick skillet over medium-high heat. Place patties in skillet and cook about 3 
to 6 minutes on each side, or until done and thoroughly cooked through. Serve each patty on a whole-wheat bun with 1 tablespoon dill sauce, tomato and onion slice, and lettuce. 

Created by Darlene Zimmerman, MS, RD, for Heart Smart and tested by Susan Selasky for the Free Press Test Kitchen.

361 calories (27% from fat), 11 grams fat (3 gram sat. fat, 0 grams trans fat), 32 grams carbohydrates, 33 grams protein, 466 mg sodium, 81 mg cholesterol, 140 mg calcium, 5 grams fiber. Food exchanges: 2 starch, 3 lean meat, 1/2 fat. 

 

Article source: https://www.freep.com/story/life/food/recipes/2018/03/17/healthy-lifestyle-plan/432068002/