Spicy Chicken Burger with Sweet Potato Fries | Recipe


Say bye to bland burgers. These healthy, lean chicken patties are spiced up with smoky, chipotle peppers. And nothing pairs better with a burger than a side of fries. Crispy, chili-roasted sweet potato fries add a delicious zing to this flavor-filled meal.

Spicy Chicken Burger with Sweet Potato Fries


For the spicy chicken burger:

  • 1 pound ground chicken breast
  • 2 teaspoons grated onion
  • 1 teaspoon chopped chipotle peppers in adobo sauce
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1 large egg white
  • 1 teaspoon olive or canola oil
  • 4 whole-grain or potato slider buns, split and toasted, if desired
  • 4 lettuce slices
  • 4 tomato slices

For the sweet potato fries:

  • 2 medium sweet potatoes
  • 1 teaspoon olive oil
  • 1 teaspoon chili powder


For the spicy chicken burger:

Combine chicken, onion, chipotle, cumin, salt and egg white in a medium bowl and mix well with your hands. Shape into 4 patties.

Heat oil in a large nonstick skillet over medium-high heat, swirling to coat bottom. Add burgers and cook 45 minutes on each side or until completely cooked. Serve between buns with lettuce and tomato.

For the sweet potato fries:

Preheat oven to 400°F.

Peel sweet potatoes and cut into 1/2-inch wedges. (Cut pieces to same size for even cooking.) Toss in oil and chili powder. Spread on nonstick baking sheet or baking sheet lined with nonstick aluminum foil. Bake, turning once, for 3035 minutes or until crisp and golden brown.

Nutrition Information

Serves: 4 |  Serving Size: 1 chicken burger and 1/2 sweet potato

Per serving: Calories: 345; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 65mg; Sodium: 465mg; Carbohydrate: 40g; Dietary Fiber: 7g; Sugar: 8g; Protein: 34g

Nutrition Bonus: Potassium: 381mg; Iron: 15%; Vitamin A: 202%; Vitamin C: 8%; Calcium: 33%

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Stretches for Golf, Tennis and Baseball | 5-Pose Yoga Fix

Athletes who swing a golf club, baseball bat or tennis racket really twist and turn their bodies. To power through the swing, you need to have loose hips, a flexible spine and strong, open shoulders. To prevent injury, it’s important to keep your body balanced so your dominant side doesn’t overwhelm the other.

Yoga builds shoulder strength and flexibility, keeps your body in alignment,  increases spinal movement, opens the hips and loosens the hamstrings. A consistent, longer practice will keep you swinging strong, and this quick post-game yoga session will make your time on the course, court or field stronger, healthier and easier.


This pose stretches your hamstrings and low back, while the hand clasp opens the chest and shoulders. Keep a soft bend in your knees and use a strap or towel to make the pose more accessible.

The move: Stand tall at the top of your mat. As you inhale, sweep your arms overhead. Keep your low belly drawn in to help counteract arching your back. As you exhale, hinge from the hips and swan dive forward with your arms out like wings. If you can, keep your torso long and your knees straight.

After a few breaths in your standing forward fold, bring your arms behind your back, interlace your fingers and let your arms fall over your head. If you can clasp your hands, aim to bring your palms to touch. If you can’t, hold a strap or towel in each hand and gently work your hands closer together. Hold for 5–10 breaths.


This opens the muscles around the shoulder and hip joints. It also loosens tight rotator cuff muscles while strengthening the supporting back muscles, which helps you power through your swing.

The move: Start in a comfortable seated position and cross your right thigh over the left. Slide your feet out in opposite directions, as if you were tying a shoelace so that each foot rests next to the opposite hip. You’re aiming to stack one knee on top of the other, but a space between the two is normal. Try to sit evenly on your bottom.

Inhale and lift your left arm overhead. Bend your elbow and rest your palm on your upper back or shoulder blade, depending on your reach. Use your right hand to gently press your left elbow down. Swing your right arm around your back, palm facing out and try to reach your left hand. If you can’t touch — and that’s common — take a towel or strap in your left hand and reach your right hand for the towel. Lift your left elbow toward the ceiling. Keep your spine tall.

After a minute or so, switch sides. Remember, if your right leg is on top, your right arm is the bottom arm — and if your left leg is on top, your left arm is the bottom.


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This strengthens your core — your abs and back — as well as your hip flexors.

The move: Sit on your mat, bend your knees and plant your feet on the floor. Gently hold onto the backs of your thighs and lean back slightly. Lengthen your spine and pull your abdominals in to avoid collapsing in your chest. Lift both your feet so they create a straight line between your heels and your knees. You can hold onto your thighs or let go, extending your arms out parallel to your legs. Keep your chin off your chest and your abdominals engaged, then pull in as if your belly button could kiss your spine. Stay here in half boat pose until you can hold it for 1 minute.

From half boat, straighten your legs and lift them up diagonally so your body creates a V-shape. Arms reach forward, draw your shoulders back, lift the center of your chest, lift your chin away from your chest and pull your abdominals in even more. Hold for 5–10 breaths.


This pose relieves spinal tension, opens the shoulders and stretches the hips.

The move: Sit on the floor or the edge of a blanket with your legs extended. Cross your right leg over left so your right knee points to the ceiling and your right foot sits outside your left knee. You can keep your left leg straight with the foot flexed or bend your left leg so that your left foot rests near your right hip. Try to keep both sit bones on the ground.

Inhale, elongate the spine and stretch your left arm overhead. Exhale and twist to the left, releasing your left hand to the floor behind you. Inhale and stretch your right arm overhead. Exhale and twist, bringing your right elbow to rest against the outside of your right knee. Continue to find length through the torso with each inhale, being conscious not to collapse through the chest. Hold for 3–5 breaths and repeat on the other side.


Twists increase spinal flexibility and mobility. Add eagle legs for a deeper hip and IT band stretch.

The move: Lie on your back and hug your knees into your chest. Cross your right leg over your left, creating the same shape your legs take in eagle pose. Inhale deeply, exhale and lower your legs to the left. Extend both arms out in a T shape and look to the sky or over your right shoulder. Hold the pose for 5–10 breaths, return to center on an inhale and repeat on the other side.


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BLT Avocado-Ranch Chopped Salad | Recipe

BLT Avocado-Ranch Chopped Salad

BLT just got better! You can use avocado to make a creamy ranch-style dressing. To assemble the salad, simply pour this tasty mix over a bed of fresh lettuce, juicy tomatoes and savory bacon. 

BLT Avocado-Ranch Chopped Salad


For avocado-ranch dressing:

  • 1 medium (200 grams) avocado, chopped
  • 1/4 cup (55 grams) light mayonnaise
  • 1/4 cup (55 grams) nonfat sour cream
  • 1/2 cup (120 grams) nonfat buttermilk
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon chopped fresh dill
  • 1/4 teaspoon salt

For the BLT salad:

  • 2 medium heads Romaine lettuce, coarsely chopped (8 cups or 375 grams lightly packed)
  • 1 large (180 grams) tomato, seeded and coarsely chopped
  • 1 medium (300 grams) cucumber, coarsely chopped
  • 1 medium (200 grams) avocado, chopped
  • 8 tablespoons avocado-ranch dressing 
  • 2 slices (60 grams) cooked bacon, coarsely chopped
  • 1/8 teaspoon coarsely ground black pepper


To make the avocado-ranch dressing, combine all avocado-ranch dressing ingredients in a blender or food processor. Process until smooth.

STORAGE TIP: Cover surface of dressing to prevent browning and chill up to 3 days.

To make the salad, combine lettuce, tomato, cucumber, and avocado in a large bowl. Drizzle each serving with 2 tablespoons of avocado-ranch Dressing and sprinkle evenly with bacon and pepper.

NOTE: Avocado-ranch dressing makes 1 1/2 cups or 24 tablespoons total so you will have leftover dressing.

Nutrition Information

Serves: 4 |  Serving Size:  2 1/2 cups salad + 2 tablespoons avocado-ranch dressing

Per serving: Calories: 228; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 7mg; Sodium: 239mg; Carbohydrate: 23g; Dietary Fiber: 12g; Sugar: 8g; Protein: 8g

Nutrition Bonus: Potassium: 1359mg; Iron: 22%; Vitamin A: 558%; Vitamin C: 48%; Calcium: 15% 

Sponsored by the Avocados from Mexico.

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4 Reasons Why Your Cardio Addiction Won’t Help You Lose Weight

Attention, cardio bunnies: Your sweat style might actually be what’s standing in between you and your fitness and weight-loss goals. Do you usually spend your gym time bopping up and down on the treadmill or elliptical? Then you need to torch these four all-too-common cardio myths ASAP:


Minute-per-minute, you might burn more calories on the elliptical than you will in the weight room, but those calories will come from carbs, fat and protein — that’s right, the building blocks for muscle. And muscle is not what you want to lose if your goal is to reduce body-fat percentage, explains California-based personal trainer Mike Donavanik, CSCS.

What’s more, as soon as you finish a cardio workout, your calorie burn stops. Not so with strength training. After a strength session, your body has to work not only to repair and grow your muscles, but also to return your body’s levels of enzymes and other chemicals back to normal, says Donavanik. That process increases your caloric burn, even at rest, for up to 72 hours after you leave the gym, according to research published in the European Journal of Applied Physiology. Plus, over the long term, building — not burning — muscle, is the number 1 way to increase your metabolic rate. Hence why in a 2015 study from the Harvard T.H. Chan School of Public Health, men who performed strength training boasted less belly fat than those who performed the same amount of cardio.


No, no, no. “They’re two totally separate forms of training,” Donavanik says. Even through running and spinning work your muscles, they target your slow-twitch muscle fibers, which are in charge of your muscular endurance. Strength training, however, hones in on your fast-twitch, power-generating muscle fibers, especially if you’re lifting heavy weights for only a handful of reps per set.

That means resistance-heavy cardio won’t eliminate the need for targeted lower-body strength workouts. Plus, if you’re vying to run your first 10K or triathlon, performing strength workouts will help prevent muscle imbalances and injury, he says. You need both strength and endurance for optimal performance and health.



So, if, for overall health and athleticism, you still need to involve some cardio in your workout routine, you should probably set your treadmill to the “fat-burning zone,” right? Wrong.

“The ‘fat-burning zone’ is based on the fact that at lower intensities you burn a higher percentage of calories from fat stores versus stored carbohydrates,” Donavanik says. “However, this fact has become so distorted that it’s ridiculous.”

See, even though you’ll burn a greater proportion of your calories from fat exercising at lower intensities, you’ll also burn fewer calories overall — and that includes calories from fat, he explains. Opt for high-intensity interval training (HIIT) if you want to burn more calories and fat during your cardio workouts. In one study from the University of Wisconsin-La Crosse, exercisers who performed a 20-minute HIIT workout torched 15 calories per minute. That’s about twice as many as you’ll burn during long endurance workouts.


“Don’t believe the numbers you see on the machine,” Donavanik says. In one University of California, San Francisco experiment conducted for “Good Morning America,” elliptical machines overestimated peoples’ calorie expenditures by up to 42%! Treadmills overestimated by 13%, stair climbers by 12%, and stationary bikes by 7%. Yikes. While cardio machines’ technology is constantly improving, most machines still aren’t able to factor in all of the variables that make every exerciser’s calorie burn unique.

Luckily, research published in Medicine & Science in Sports & Exercise suggests that fitness trackers come a lot closer.

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