Tag Archives: fitness

How To Cook Turkey Meatballs


This is by far the cleanest meatball recipe that has a little bit of flavor with no extra added sodium. I have another version of this that tastes even better, but sadly it isn’t as clean & you’ll be drinking plenty of water afterwards. When you’re working on building a better body, you’ve got to cook the food to get there. Of course I’m sure you’ve heard it before that results begin in the kitchen. You’re going to keep hearing that for a long time to come. Nutrition always comes first. You are what you eat. If you’ve been looking for a different way to get more protein in, look no further than to read about this turkey meatball recipe.

Do I have cheat meals? I sure do! But if I ate them every night, my body would get way out of proportion. When I’m going to eat a big cheat meal, I make sure I get in a serious calorie burning workout so I can earn my cheat meal. Yes, you have to earn it. Working hard all week long in the gym cooking clean foods in the kitchen can win you that right. Your body will speed up it’s metabolism to burn this meal off since it will see it as irregular to what you normally ingest. This process is more efficient the lower your body fat percentage is. If you’re over 20% body fat, you may want to limit those big meals as your body will end up shuttling the extra calories stored as fat instead of helping you get leaner.


Instead of the traditional spaghetti & meatballs, substituting meat for turkey & replacing pasta with veggies as a side can significantly reduce the calories you consume in a meal. I used a muffin tray to bake the turkey meatballs. You could even call these turkey muffins if you wanted. I just like using the tray because it’s easy to work with preparing ground turkey. I can literally just scoop the mixture in the pan & press the mixture down to have an easy fit. There’s not a lot of ingredients to this, & it’s not the prettiest dish you’ve ever seen. It gets the job done. I tried to keep it very simple yet giving the meat a little better texture & a hair more flavor. If you feel you need to get more of a kick from this dish, you can add a 1/4 cup of Sriracha & use bread crumbs that have sodium in there. It’s not that sodium is bad. Sodium is needed to control blood pressure & for the muscles to work properly. It’s just that 9 out of 10 Americans consume more sodium than they actually need, leading to high blood pressure & heart disease. So with that being said, just make sure you eat clean whole foods that are unprocessed & not prepackaged. Fresh is best!

Ingredients: (You can up to triple the seasonings for extra flavor, not the bread crumbs/almond milk though!) (If you want different flavor ideas, read my post on healthy seasonings.)

  • 1/4 cup of worcestershire (60 ml)
  • 1 tablespoon of minced garlic (14 ml)
  • 1 tablespoon of fresh basil (14 ml)
  • 1 tablespoon of fresh fresh oregano (14 ml)
  • 1 heaping teaspoon of black pepper (~7 ml)
  • 1 cup of unsweetened vanilla coconut almond milk (240 ml)
  • 1 cup of sodium free whole wheat bread crumbs (240 ml)
  • 2 pounds of ground turkey (~907 g)
  • 1-2 tablespoons of extra virgin coconut oil  (14 – 28 ml) (to coat the muffin pan)


  1. Turn on your oven and pre-heat to 400°F (~204°C).
  2. Add almond milk + bread crumbs into a bowl & whisk together. Let this set for a few minutes so the bread crumbs can absorb the almond milk.
  3. Add eggs, oregano, pepper, basil, & worcestershire to ground turkey & mix together.
  4. Coat the muffin pan with coconut oil. (You can place the muffin pan on top of another pan with aluminium foil in case there is some spillover.)
  5. Combine bread crumb/almond milk mixture with ground turkey mixture
  6. Scoop ground turkey combination evenly into the muffin tray.
  7. Place the tray in the oven and bake for 25 minutes.
  8. Take the tray out of the oven and let it cool for a few minutes. (Make sure internal temperature of the turkey meatballs are at least 165°F (~74°C).
  9. Place turkey meatballs on a dish and serve with your favorite vegetables!
  10. Optional: Add avocado for some extra healthy fats.

If you need a muffin tray, don’t hesitate to order one now!


Time Sheet:  

  • Prep time – 5 minutes.
  • Cook time – 25 minutes
  • Total time – 30 minutes.

Nutrition Facts

  • Serving Size: 1 Turkey Meatball
  • Calories – 145
  • Fat – 6 g
  • Carbs – 8 g
  • Protein – 18 g

As I described in the video, I pronounced worcestershire wrong. The main part was at the end of the word. I pronounced the “shire” part like you would normally say it. Turns out, the “shire” is pronounced “sure”. Well, I laughed so hard when I saw this for the first time, at least I’m not this bad! Enjoy the video below. If you’re looking for another turkey dish, be sure to check out my post on Turkey Lettuce Wraps.

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Staying Fit While Traveling

Fit Traveling

Many of my clients are hardworking professionals who travel often for their work. One comment I hear from them a lot is how tough it is to stick to their training schedule when they’re constantly on the road.

It’s true: frequent traveling does introduce a variety of obstacles to your training, from having your time monopolized by meetings, seminars or client dinners to being away from your home gym and out of your typical routine. But it doesn’t have to throw a wrench in your fitness goals. Staying fit while traveling is not only possible, it can be incredibly simple to do – even without a gym in sight!

Hotel Workout


Bodyweight Exercises

Bodyweight exercises like push-ups, planks and sit-ups don’t require any equipment and can be done anywhere. For this reason, they should be a staple in your traveling fitness routine. Plus, bodyweight exercises are very effective at sculpting your body even though they seem deceptively easy to perform.

Finding a treadmill at your hotel may help you burn calories, but it won’t give you the muscle tone you’re trying to develop for your lean, mean 2014 beach body. Actually, performing excessive cardio to lose weight can lead to what I call the dreaded ‘skinny fat’ condition – where you look thin but you lack muscle tone and are still pretty squishy!

Instead, get your cardio in during a bodyweight circuit by giving yourself shorter rest times between exercises. This will keep your heart rate elevated, burning some serious calories. Because you can vary your intensity so easily, bodyweight exercises lead to very efficient workouts.

Sample Bodyweight Circuit

For an effective workout that you can do without leaving your hotel room, try the following circuit:

  • Push-ups (standard if possible, or you can do modified knee push-ups)
  • Reverse Crunches
  • Squats
  • Mountain Climber Twists (or tuck knees to opposite elbows slowly in planked position)

Perform 3-4 rounds of 10-15 repetitions each, or perform each exercise for 30 seconds – whichever comes first. Rest as little as possible in between each exercise. Use caution and common sense, however. Your rest time between rounds will vary based on your ability.

The Benefits

This bodyweight circuit is simple and fast, so there should be no problem finding time to squeeze it into your day. And don’t be discouraged if your traveling workouts are shorter than your routine back home. Just a few minutes of bodyweight exercise will increase your metabolic rate, helping your body burn extra calories during the day.

The key to fitness on the go is establishing a simplified routine that you can stick to, whether that’s in the morning before work or right before bed. Aside from keeping you active while you’re away from home, bodyweight exercises offer numerous benefits to keep you motivated to stick to your routine:

  • Improved core strength.
  • Increased joint flexibility.
  • Better balance.
  • Increased activity helps you sleep better.

Push Up


Make Fitness a Priority

I know – it’s hard enough to stick to an exercise plan when you’re juggling the typical life/work balance at home. Add the pressures of traveling and daily fitness can seem pretty daunting.

Having realistic, attainable exercise goals while you’re on the road is entirely possible. You just have to make your fitness a priority and dedicate a certain amount of time to exercising every day. A great rule to remember is to create bodyweight circuits using the following:

  • A push exercise (standard/modified push-ups).
  • A pull exercise (pull-ups).
  • A leg exercise (reverse lunges).
  • A core exercise (reverse crunches).

This ensures you’re hitting all your major muscle groups as well as working the front and back of your body.

Master these bodyweight exercises and you’ll return from business trips looking toned and sleek instead of tired and bloated! For more tips to keep you healthy on a tight schedule, check out my blog post on eating healthy on the go.watches online shopping for mencondos miami floridaмаями бичFiiO Fujiyama E06how to advertise youtubeстоимость рекламы в москвеоткрыть бизнес кредитного брокераопределение кредитагде взять кредит без проблемцентр инвест потребительский кредитхоум кредит телефон 8800займы спб с 18 летлетниекупить автоконфискат в украинераскрутка ценыпродвижение раскрутка сайта спбвзлом телефона программаodnomonster.comсайтполигон ооо украина акции и скидки харьков