Lemon Garlic Tuna Burgers (I made these tonight and they were delicious!)

makes 4

Ingredients

• 2, 6 oz cans tuna fish, drained and flaked 
• 1/2 cup panko bread crumbs (did not use)
• 1/4 cup finely chopped green onions
• 3 tablespoons minced fresh parsley (did not use)
• 2 cloves garlic, minced  
• 1/4 teaspoon each, salt and pepper  
• juice of half a lemon (used tablespoon of lemon juice)
• 3 tablespoons sour cream (subbed olive oil for moisture)
• 1 egg 
• 4 English muffins (used whole wheat)
• 4 leaves romaine (subbed spinach)
• 1 small tomato, sliced 
• I also added a small amount of lemon pepper

Directions

• Preheat oven to 400 degrees
• Combine all ingredients in a bowl (don’t worry, it’s supposed to be wet, it will cook off in the oven)
• Mix well with hands (I used a fork)
• Form into 4 patties
• Place patties on greased pan
• Cook for 20 minutes
• Toast english muffins and spread additional sour cream on each burger, if desired (subbed hummus)

Nutrition info for 1 burger (not including bun) of original recipe: 

• Calories: 175.3
• Fat: 3.7g
• Sodium: 323.4mg
• Carb: 9.7g
• Fiber 0.4g
• Sugars: 0.4g
• Protein: 24.2g

source: Can You Stay For Dinner?

Quinoa Bites

Makes 24 bites

Ingredients:

• 2 cups cooked quinoa
• 2 large eggs
• 3 carrots, shredded
• 1 and 1/2 cups fresh spinach, chopped
• 1 medium shallot, chopped
• 2 teaspoons garlic
• 4 ounces sharp cheddar cheese, grated 
• 2 tablespoons flour
• Sea salt and pepper, to taste

Directions:

1. Preheat the oven to 350 degrees.
2. Lightly spray a mini muffin pan with cooking spray.
3. In a large bowl, combine all of the ingredients together, mixing until thoroughly combined.
4. Using a melon baller or a tablespoon, place rounded drops of the mixture into each cup of the muffin pan, pressing each one down lightly with your fingers to make sure that each one is firmly packed.
5. Bake until lightly golden, about 15-20 minutes.
6. Serve immediately.

I just got my April issue (it’s barely March…but I’m not complaining) of Runner’s World and I wanted to share something inside that relates to something Tamifallingup (check out her awesome dedication) posted recently, and would probably interest others.

Regarding running on the treadmill/calories burned:

“Don’t Believe What You See: While pace and incline numbers on the treadmill are accurate, one umber likely isn’t: the calorie count. ‘The number doesn’t take into account your metabolic rate or current condition, which make a big difference in the rate of calories you burn,’ says Gregory Florez, spokesperson for the American Council on Exercise.”

Later in the issue is a chart with this:

12 minute miles for 60 minutes (5 miles)

• 130 pounds (473 calories burned)
• 160 pounds (582 calories burned)
• 190 pounds (691 calories burned)

8:30 miles for 60 minutes (7 miles)

• 130 pounds (680 calories burned)
• 160 pounds (836 calories burned)
• 190 pounds (993 calories burned)

I’ll probably post some more from this issue because it was pretty good (and I suggest getting). It was a “weight-loss special”

Reasons to smile:

• kicked butt at the gym today
• made a delicious dressing/salad for dinner (think ginger/lemon/sesame seed dressing in a salad of spinach and mandarin oranges)
• went to a party last night in a pair of pants I haven’t been able to wear in over a year because they were too small
• bought a cute new shirt, size 2 (size 2 isn’t important, but the fact that it’s progress)
• was asked if I needed an extra small for the skirt I was interested in (again, just progress)
• also the things that really matter: I feel very healthy, I love my boyfriend very much, and I have awesome parents.

Improve your stride (and time) by doing these:

• high knees
• butt kicks
• one-legged box jump
• step ups
• cable knee drives