Mahi Mahi Tacos with Mango Avocado Salsa

Ingredients:

  • 2 mahi mahi filletsUnknown
  • 1/4 cup freshly squeezed lemon juice
  • 1 mango, diced
  • 1 avocado, diced
  • 1 tomato, diced
  • 1/4 cup red onion, diced
  • 3 tablespoons cilantro, chopped
  • juice of 1 lime
  • 1/4 teaspoon cayenne pepper
  • salt and pepper
  • 1 leaf of lettuce

 

Directions:

  • Put mahi mahi in a resealable plastic bag with 1/4 cup lemon juice and a dash of salt and pepper. Allow to marinate in the refrigerator for 20 minutes.
  • In a bowl, combine mango, avocado, tomato, red onion, cilantro, lime juice, and cayenne pepper, and stir until well combined. Season with salt and pepper. Set aside.
  • Bring grill to medium-high heat. Remove mahi mahi from the plastic bag. Brush grill with coconut oil to keep fish from sticking. Grill for 3 to 4 minutes per side, until slightly opaque in the center. Allow to cool.
  • Place mahi mahi in lettuce and top with Mango Avocado Salsa.

 

 

 

Recipe courtesy – Abel James

Getting Started

A team-building activity at work asked us to disclose an interesting fact about ourselves that others may not know. After thinking for a minute, I said that I’ve been a runner for 22 years. I’m fortunate in that, other than some gray hair, I don’t look my age (at least that’s what others tell me). So I got a few puzzled looks, and probably even looked a little puzzled myself after saying it out loud. Twenty-two years. Where has the time gone?

I started running when I was 14 years old. I vividly remember my first time going out for a run when I was a freshman on my high school track team. I ran two miles down Capitol Drive and just about keeled over. Many teenagers would have quit or joined the throwers group, but I couldn’t wait to do it again the next day. It hurt, but I felt a sense of accomplishment.

Running has been a huge part of my life ever since. Although there have been times when I haven’t been running too much, I’ve never gone more than a few weeks without lacing up my Asics (except of course when I’ve been injured and couldn’t physically run). I’ve had many successes and failures as a runner and, just like many things in life, I’ve learned from each one of them. More on that some other time.

I’ve decided to start writing a blog about my running experiences and how they relate to health, wellness, and, well, every day life (and some other things that I’m sure will come up). I’m starting a blog at this point in my life for a few reasons. First and foremost, I have time. You see, I’ve been working on my doctorate for the last 6 years and am finally done (yay!). This leaves me with about 15-20 extra hours per week to do with what I want. I’ve had to table many interests so that I could focus on school, and I’m viewing this chapter of my life as a time to catch up on the things I’ve been wanting to do and learn once again who I am and what my interests are outside of being a student.

This leads me to the second reason: I’ve started training again to get into good running shape. For the first time in a long time, I’m doing this for me. No one else. I’ve realized that, somehow, I’m 36 years old and I have a limited window of opportunity for when I can probably run fast(ish) and beat people.

And, finally, the third reason I’ve started a blog is because I enjoy writing, but I’m burned out on research papers and deadlines. With blogging, I have the freedom to write whatever I want and no one is asking me to submit revisions to a committee for review.

So there we have it. My first blog post. Hopefully you’ve enjoyed it so far. Look for another one…soon.

Rosemary Sun-Dried Tomato Meatballs

Serves 4

Ingredientsimages-1

2 pounds grass-fed ground beef

1 packed cup sun-dried tomatoes, minced

1 medium red onion, minced

4 cloves garlic, minced

2 tablespoons fresh rosemary, minced

1 jalapeno pepper, minced (leave the seeds in if you want more heat)

2 large eggs

1 tablespoon chopped fresh Italian parsley

2 teaspoons sea salt

2 teaspoons freshly ground black pepper

1 – 24 ounce jar of your favorite tomato sauce

 

Directions

Place all the ingredients for the meatballs in a large mixing bowl. Without overworking the meat, gently combine the ingredients so they are evenly distributed. Then use your hands to form 7-8 large meatballs.

Line the bottom of a slow cooker with the meatballs. Pour the tomato sauce over the meatballs, cover, and cook on low for 8 hours.

Serve with extra sauce and over your choice of pasta, spaghetti squash, or all by themselves.

 

 

 

Recipe Courtesy – Juli Bauer & George Bryant

Are You Letting it Slide on the Weekends?

When I have a client who is looking to improve their diet, one of the first steps I have them take is to complete a 5-day food journal. I do this because it gives me a fairly quick and accurate feel for someone’s nutritional habits.

The client is instructed to write down everything they eat and drink for 5 consecutive days, of which, a weekend must be included. By now, I have seen my fair share of 5-day food journals. As you might assume, some look really good, some really bad, but most reside somewhere in the middle of really good and bad.

Although these three different types of food journals vary greatly, they usually tend to have one thing in common… the weekend. Yes, there it is, the dreaded food journal killer – and the main reason behind this email.

Generally speaking, those of us who eat well most of the time, poor most of the time, or somewhere in the middle tend to let it slide during the weekend. “Letting it slide” is relative depending on the individual, but common issues are increased alcohol and junk food consumption, and just plain old overeating.

Now this may or may not be a problem. Take the individual who eats a sensible and healthy diet Monday – Friday, is happy with their overall state of health and fitness, and is making progress towards or has achieved their desired wellness related goals. Now let’s say they take the opportunity over the weekend to have a couple extra glasses of wine and perhaps a dessert. In this instance, I’m sure we can agree that it’s no big deal.

On the other hand, take the person who begins their weekend on Friday eating lunch out, followed by drinks and appetizers at the bar after work, and continues on this course right on through Sunday. Now if this pattern becomes routine, I’d imagine it has or will become problematic for most – at least pertaining to achieving or maintaining a desired state of health and fitness.

It might not seem like a lot at the time, but letting loose for 3 days in a row breaks down to 43% of the week. I’ve said it before and I’ll continue to keep saying it – I don’t care how often and how hard you exercise because you just can’t out-train a poor diet!

In keeping with the trend of introducing you to other professionals who can help take your health to another level, it is time to meet the folks over at Precision Nutrition. Precision Nutrition is a nutritional coaching and certification company. To date they have helped over 45,000 clients achieve their goals, and when it comes to true body transformation and behavioral change, no one is better.

As luck would have it, Krista Scott-Dixon of PN recently wrote an article, How I Quit Weekend Overeating – 5 strategies that helped me ditch the bingeing, guilt, and extra weight. If you think your weekend eating habits may be holding you back, Krista will provide you some food for thought (yes, pun intended).

Bottom line, if what you’re doing is working, keep doing it. If not, take an honest look at your weekend eating habits and ask yourself if they might be preventing you from getting to where you want to go.

I know what you’re thinking, “Does the trainer let it slide during the weekend too?” I most certainly do.

2015 PPT Client of the Year

With 2016 now in full-swing, we thought that this would be the perfect time to let you all in on a new tradition that we hope continues for many years to come.

PPT began taking clients in April of 2007 and throughout this time, we have worked with hundreds of clients who have achieved some outstanding accomplishments.

As 2015 was coming to a close, Don and I happened to be talking about some of these individuals and we thought it would have been nice to recognize them for these accomplishments.  Thus, the idea for PPT Client of the Year was officially born.

Our inaugural recipient is truly deserving as he absolutely crushed 2015 by turning his health around in a very big way.  Peter Kendler of Lincolnshire, IL began working with us September 30, 2014 when he came to us at 230 pounds with a waist measuring 45 inches.  He was admittedly in poor health and physical condition, and didn’t like where is life was headed.

So he did something about it.  And boy did he ever!  Peter had his first workout with us October 2nd, 2014 and never looked back.  He has continued to train twice a week, every single week, and in the process, cleaned up his diet, and stopped smoking.

Five months later in March of 2015 Peter’s weight had dropped 42 pounds down to 188 and he lost 7.5 inches off his waist!  He also got rid of some aches and pains in his shoulder, hip, and knee – some of which had been hanging around for 20+ years.

Anyone would surely agree that this is impressive, but what I find truly impressive is the fact that as of today – ALL of those pounds and inches lost have stayed off.  Yes, even through the holidays!

Now Peter’s a man of few words, but luckily you don’t need to talk a lot to accomplish some really big goals.  We’ll let his before and after pictures do the talking.

Congratulations Peter!   You are an inspiration for those looking to do the same.  On a personal note, I feel honored and privileged to have had a front row seat throughout your journey.  It’s been really fun to watch.  This is the kind of thing that keeps me going and why Don and I do what we do.

Be sure to check out Peter’s before and after photos and read his brief story below.  He did it and you can too.  We can’t wait to see who will be next.

 

2015 PPT Client of the Year – Peter Kendler

 

IMG_6053 2

1.) Tell us about your health/fitness story prior to working with PPT.

In my late teens, I was a competitive ski racer and soccer player – so I was in exceptional physical condition.  In my mid-twenties, getting married, starting a business and a family, the sports came to a racing halt (pun intended!).  With no exercise and eating unhealthy, the pounds started setting on.  By the time I was in my early forties, I was officially obese.

2.)  What was your first experience with PPT like?

My wife has been working with PPT for many years, and always spoke highly of them.  After seeing pictures of myself and having some health issues, my family and I decided it was time for me to get back into shape.  My initial experience was outstanding and continues to be.  It is fun and rewarding.  Oh, and having the commitment of scheduled training times ensures that I don’t image1miss a session!

3.)  How has your life changed since working with PPT?

I have become a lot more energetic, and I have become more fit – like in my twenties.  My stress levels have reduced.  And I’m pretty sure that my wife is more attracted to me, which can only improve one’s marriage!

4.)  What have you learned about yourself throughout this process?

I was surprised how badly I had let my physical self become!  In my mind, I was just a little out shape.  With the help of PPT, I was pleasantly surprised that I could turn that around in a relatively short time.  It’s the best money ever spent.

5.)  What advice do you have for those who are not currently physically active and are apprehensive about starting an exercise program?

I would say, do yourself a favor and not be apprehensive about starting.  Being physically active is better for you, your family, and even your job.

6.)  What goals have you set for yourself going forward?

With the results to date, I am very happy.  And I enjoy the ever evolving regiments when working with PPT.  Not only do I want to maintain my gains, but I also want to continue to get stronger, leaner, build some more muscle, and keep working so that I can push myself to do even more challenging workouts.  The challenging workouts they offer will only continue to increase my abilities.  I like that the continuous change means that I will “never win” – it’s ALWAYS a challenge!

7.)  Finally, is there anything else that you would like to add?

Working with PPT has definitely drastically improved my family life, my marriage, and my self-esteem.  It has reduced my stress levels and has made me realize that there is more to life than just working.  It’s amazing what a life changer two hours a week with PPT can be.

Do You Have Your Mind Right?

Scott Klasen, MS, CSCS, Co-Owner, Peak Performance Training

Over the past year and a half or so there has been something troubling me more and more. That is, why do some of my clients get outstanding results, while others manage marginal results at best? Obviously this is a loaded question with literally hundreds of possible answers ranging from client effort and dedication to me being lousy at my job and just about everything in between.

However, when I went back and assessed those clients who were successful in achieving the results they were after, I started to see a pattern. What I found is that it had less to do with physical ability and more to do with what’s between the ears, or their mindset.

Almost entirely, my most successful clients all have one thing in common – they believe in themselves. Quite simply, they think they can. While they might not have the vision on how they will achieve the desired result right then and there, they do know that they can and will get there.

One thing that I can say that I and others in my profession have not paid enough attention to is the extent to which outcomes are controlled by the power of the mind. I’m totally guilty of this. While we obsess over details like workout periodization and the ideal diet, we miss the low-hanging fruit of one’s mindset. Just like it would not make sense to do the dishes before you ate the meal, might it not be prudent to first make sure we have our mind right before tackling more difficult tasks like creating new habits and lifestyle changes?

Consider this – researchers estimate that the average person has upwards of 50,000 – 70,000 thoughts per day. This translates to 35 – 48 thoughts every minute! That’s a lot of thinking. Let’s face it, we all talk to ourselves – a lot.

Now have you ever paid attention to what you’re saying to yourself? Of this total number of thoughts, it is estimated that up to 80% of them are of the negative variety. So for the average person, that’s up to 40,000 – 56,000 negative thoughts each and every day. And as it turns out, approximately 98% of the thoughts we have are exactly the same as the day before. Are you beginning to see the problem here?

The things that we say to ourselves or our self-talk really do have a profound effect on the results we get. Unfortunately, if we are constantly saying negative things to ourselves, it will surely impact what we want to accomplish.

To further illustrate my point, consider this often-cited 1980s chemotherapy study. Most are probably familiar with the placebo effect. This is where an inert or inactive substance is given to a patient or participant to see if it creates either a beneficial response or no response. This particular study took a look at the nocebo effect where an inert substance was given to see if it could create a harmful effect.

The researchers took a group of cancer patients and split the group in half. Half of them were given an actual chemotherapy treatment while the other half was given a water injection but told they were receiving chemo. The findings were astonishing. Of the half that received the chemo, 100% of the participants proceeded to lose their hair. Nothing shocking here. What was surprising though was that 30% of the participants in the group that was given nothing but water lost their hair too! In other words, just the thought and the expectation that they would lose their hair caused them to actually lose their hair.

Now let’s apply this to where I spend my days in the world of health and fitness. Take the client whose goal is to lose 40 pounds of fat and get down to a more healthy body weight. Do they really want to lose the weight? Yes, most probably really do. But, do they really believe that they can lose the weight? That might be another story. If it has been proven that we can lose our hair just by thinking about it, it would also seem entirely possible that we could negatively think our way out of losing weight.

Still don’t think your negative thoughts matter much? If not, just ask yourself this question: If you were to talk to your friends like you talk to yourself, would you still have any friends?

So why do some thrive and attain all of their goals while others seem to get stuck in a flood of negative thoughts and don’t reach their potential? Carol Dwek, author of the definitive book on mindset, aptly titled Mindset, explains that we each have either what is known as a fixed mindset or a growth mindset.

She states that the view (or mindset) you adopt for yourself profoundly affects the way you lead your life and can determine whether you become the person you want to be and whether you accomplish the things you value.

Those with a fixed mindset believe that their qualities are carved in stone, which creates an urgency to prove oneself over and over again. In this mindset, success is about proving you are smart and talented – validating yourself. Fixed mindset people believe that if you have ability, you shouldn’t have to work hard and that everything should come naturally. Either you have it or you don’t. And most importantly, if you don’t, it’s not worth the effort of trying.

On the other hand, the growth mindset is based on the belief that your basic qualities are things you can cultivate through your efforts. In this mindset, the hand you’re dealt is just a starting point for development. In the growth mindset, it’s about stretching yourself to learn something new – developing yourself. The growth mindset is what allows people to thrive during some of the most challenging times in their lives.

The fixed mindset creates an internal monologue that is focused on judging, and while the growth mindset is still sensitive to negative information, it is more attuned to the implications for learning and future constructive action.

For example, when someone with a fixed mindset fails in their attempt to eat a more healthful diet, they often beat themselves up about it and feel that they are an incompetent, weak, or bad person. Here the problem solely lies with them as a person.

While a growth-minded individual may still be upset with the results, they take a totally different view of the situation. Rather than beating themselves up, they ask questions such as, “How can I learn from this?” Or, “What can I do better next time?” They realize that the failure doesn’t necessarily have anything to do with them as a person and that the change they tried to make just didn’t work for them. Most importantly, they are ready and able to make new change – a change that gives them yet another chance to be successful in the future.

The key here is to be able to change our internal monologue from a judging one to a growth-oriented one. In the end, we have a choice. Mindsets are just beliefs. Beliefs are nothing more than thoughts we’ve repeated over and over in our heads until we’ve made them into personal truths.

While it might have taken me longer than I care to admit, I think I finally identified the formula to my successful clients’ results. They start by getting their mind (thoughts) right. These thoughts form their beliefs, which then turn into behaviors. Behaviors lead to actions, which ultimately manifest themselves into results. There’s the recipe – fairly straightforward.

As I wrap this up, I think it’s appropriate to end with this quote from Mike Ditka: “Whether you believe you can or you can’t, you’re right.”

Chicken Marsala

Serves 4

Ingredients

4 – 4 ounce boneless, skinless chicken breastsimages-1

1/4 teaspoon plus 1/8 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

2 tablespoons arrowroot

2 tablespoons olive oil

8 ounces cremini mushrooms, thinly sliced

1 small shallot, finely chopped

3 garlic cloves, minced

1 tablespoon chopped fresh sage

3/4 cup low-sodium chicken broth

1/2 cup dry Marsala wine

 

Directions

Sprinkle the chicken with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. Spread the arrowroot on a plate and lightly dredge both sides of the chicken.

Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until lightly browned, about 3 minutes per side. Transfer the chicken to a plate and reserve.

Heat the remaining 1 tablespoon oil in the skillet over medium-high heat. Add the mushrooms and cook, stirring occasionally, until lightly browned around the edges, about 5 minutes. Stir in the shallot, garlic, and sage and cook until slightly softened, 1-2 minutes. Pour in the broth and wine; bring to a boil and cook until the mixture begins to thicken, about 2 minutes. Reduce the heat to medium and add the reserved chicken. Cook, turning occasionally, until an instant-read thermometer inserted horizontally into the thickest part of the chicken registers 165 degrees, 4-5 minutes.

Remove from the heat and stir in the remaining 1/8 teaspoon salt and 1/8 teaspoon pepper.

 

 

 

 

Recipe courtesy – JJ Virgin

Maple Balsamic Salmon

Serves 2

Ingredients

2 – 6-8 oz. salmon filletsUnknown

2 tablespoons maple syrup

2 tablespoons balsamic vinegar

1 garlic clove, minced

2 tablespoons green onions, sliced

Sea salt and ground black pepper to taste

 

Directions

Preheat oven to 350.

Mix together maple syrup, balsamic vinegar, and garlic in a small bowl.

Place salmon on a greased baking sheet and brush on half the glaze.

Salt and pepper the salmon to taste.

Bake for 10 minutes, then brush on remaining glaze and bake for another 5-8 minutes.

Serve with green onions on top.

Had Your Vitamin D Checked Lately?

We’ve all heard that Vitamin D is important, but do you know if you need to take more of it outside from the food you eat?  If so, do you know what kind and how much of it to take?  If you don’t take supplements, do you know which foods are good sources of Vitamin D?  To answer these questions and many more, I thought it would be helpful to pass along this Vitamin D cheat sheet written by Dr. Alan Christianson.  Hope it helps.

 

Why Would I Be Low In Vitamin D?

My doctors and I test blood levels of Vitamin D on everyone we see in our clinic. When the results come in, two things happen:

1. Pretty much everyone is low in Vitamin D
2. Pretty much everyone is shocked that they are low in Vitamin D

Why worry about Vitamin D?

It’s pretty important. Multiple studies have shown that people with low levels of Vitamin D have:

· Weaker bones
· Higher mortality rate
· More allergies and asthma
· Greater risk of cancer
· Higher risk of diabetes
· More risk of heart attacks
· More rates of MS
· Higher risk infections
· More mental illness
· Greater risks for chronic pain

How much Vitamin D do you need?

People absorb Vitamin D differently. Because of this we say someone base having enough on blood levels rather than the dose you would get from pills or foods. The Vitamin D Council argues that 40-80 ng/ml is the amount in the blood that causes the lowest rates of the most diseases.

Vitamin D Status               Blood Level
Deficient                                  0-30 ng/ml
Insufficient                              31-39 ng/ml
Sufficient                                 40-80 ng/ml
Toxic                                        >150 ng/ml

What are the most typical Vitamin D blood levels?

A study of 18883 people between the years 2001 and 2004 showed that the average level was 30 ng/ml. That level is low enough to be categorized as deficient and raise all the risks listed above. This is a big deal and it involves the majority of people.

You may doubt that you could be low in Vitamin D because you:

· Already take a multivitamin
· Eat organic foods
· Were prescribed a high dose of synthetic Vitamin by another doctor
· Spend lots of time outdoors

Don’t multivitamins have enough?

The average amount of Vitamin D in multivitamins is 400 IU. This increases blood vitamin D levels by an average of 4 ng/ml. Unfortunately this is not enough to be helpful.

Don’t we get enough in our diets?

American adults average between 144 – 288 IU daily from foods. This is enough to raise blood levels of Vitamin D by 2 ng/ml. This is not nearly enough to help. My observation is those who drink lots of full-fat milk fortified with synthetic Vitamin D may have enough but they also have other problems like weight gain, poor digestion, and chronic congestion.

What about being in the sun?

Since your can form Vitamin D from sunlight, you would think that spending time outdoors will give you enough Vitamin D. People come to expect this even more so here in the Sonoran desert with well over 300 days each year of intense sunlight. The problem is that time of day; cloud cover, smog, skin color, clothing, and sunscreen all can change your skin’s production of Vitamin D. We also don’t know if the increased risk of melanoma would be worth the extra sun exposure needed. Surprisingly, whether you live in northern Canada or southern Mexico seems to have no bearing on vitamin D from sun exposure. One study looked at vitamin D levels of Hawaiian surfers who averaged 15 hours per week in the sun last three months. Their vitamin D levels were as low as 11 ng /ml which is severely deficient. Findings like this have led some to speculate that water sports, bathing, and showering, may make our skin less able to absorb Vitamin D.

Besides diet and sun, why else can Vitamin D be low?

If all that is not enough, your body fat could be stealing your Vitamin D. Vitamin D is stored in adipose tissue, also known as fat. The more adipose tissue someone has around his or her waist, the less usable Vitamin D they tend to have in their blood.

How Much Vitamin D do I need to take to get to a sufficient level?

For most adults, each 2000 IU of Vitamin D will raise their blood levels to 20 ng/ml, therefore most need 5000 IU of Vitamin D daily to reach a blood level of 50 ng/ml.

What type of Vitamin D works best?

Vitamin D3 taken daily is the preferred form. It is best absorbed taken with a meal that has at least 1 small serving of fat from a food like seeds, nuts, oils, avocados, meat, fish, or butter. D3 is widely available in tablets, capsules, and liquids. When taken with food in doses that are high enough, it can absorb well in any form for most people. I do not prefer liquids because some people have a harder time accurately measuring the dose each day.

Can you take too much Vitamin D?

Yes, but toxicity is not a concern for most. A 2006 study showed that adults who took 100,000 IU of Vitamin D daily for 4-6 months showed no signs of acute toxicity. Blood levels of vitamin D over 150 ng/ml are considered toxic but I see no reason to be over 80 ng/ml for any length of time.

What should you do?

1. Test your Vitamin D level. The name of the preferred test is 25(OH) Vitamin D. It can be done by all commercial testing labs with a doctor’s order, or through home tests commercially available online.

2. Take enough Vitamin D3 to reach the Vitamin D Council’s recommended range of 40-80 ng/ml. For most people this will range from 4000 IU to 10,000 IU daily. Some people may need higher or lower doses. As always, check with your doctor.

3. Make peace with calcium. Vitamin D will cause you to absorb more calcium. This can be good or bad.
Dr. Alan Christianson is an Arizona-based Naturopathic Physician who helps people overcome adrenal and thyroid disorders and achieve lasting fat loss. He authored the New York Times’ bestselling Adrenal Reset Diet, and The Complete Idiot’s Guide to Thyroid Disease. Dr. Christianson is the founding physician behind Integrative Health.

Dr. Christianson can be reached at www.MyIntegrativeHealth.com, www.DrChristianson.com and 480-657-0003.

Turkey Herb Meatloaf

Ingredients

1.5 pounds dark ground turkeyTurkey Herb Meatloaf

1 carrot (1⁄4 cup fine ground in food processor)

1 celery, finely minced (1⁄4 cup fine ground in food processor)

1⁄2 yellow onion minced (1⁄2 cup fine ground in food processor)

6-10 crimini mushrooms, minced

1⁄4 cup fresh parsley leaves, chopped fine

1⁄4 cup fresh cilantro leaves, chopped fine (some stem is okay)

2 tablespoons olive oil

1 teaspoon ground coriander

1 teaspoon ground cumin

1 teaspoon granulated onion

1 teaspoon granulated garlic

2 tablespoon organic ketchup (optional)

sea salt

 

Directions

Preheat oven to 400 degrees.

Finely mince vegetables and mushrooms in a food processor, using the pulse button to ensure that the vegetables are processed evenly to a fine mince but not liquid. Do not over fill the bowl of the food processor.

Process the fresh parsley as well as the cilantro leaves until fine but not a paste.

In a skillet large enough to sweat the vegetables add the 2 tablespoons of olive oil and get the pan hot.

Add the vegetables and mushrooms. Cook until the vegetables are tender and the mushrooms have sweated. This could take 5-10 minutes depending on the size of your pan.

Continuously stir the vegetables to ensure even cooking.

When done, fold in your fresh cilantro and parsley. Then place on a flat pan to cool. By placing the herbs in the hot vegetables but not actually cooking them, the heat from the vegetables gently coaxes out the oils in the leaves and you end up with both flavor and good color.

While cooling, add the rest of the ingredients to the meat and combine in a large mixing bowl.

When the vegetables are cool, combine them and any liquid with the meat ingredients.  
Mix together.

Place a small amount into the pan to cook and taste.  Adjust with desired seasonings.

Shape into a loaf and place on baking dish or cookie sheet. (You can also place it in a loaf pan if you have one). This formula easily shapes into turkey burgers, sliders or meat loaf.

Bake until internal temperature reaches 165 degrees. About 35-40 minutes.

 

 

 

Recipe courtesy – Chef Lance Roll