Thursday, May 30, 2013

Short Shorts Workout

And America‘s Fittest City Is...

 It‘s a three-peat. For the third year in a row, the Minneapolis-St. Paul metro area is the fittest in America, according to the American College of Sports Medicine‘s annual rankings released Wednesday. 

"We‘re very pleased," said Minneapolis Mayor R.T. Rybak in an interview with HealthDay. "We get up off the couch, in every season.""Minneapolis may be under snow for three months, but they capitalize on the resources that they have," said Walter Thompson, chair of the advisory board that compiles the report, called the American Fitness Index, or AFI.
To compile the annual rankings, the AFI takes into account city policies, community resources, health care access, the local prevalence of chronic diseases and preventive health behaviors in 50 metro areas across the United States.
Minneapolis topped the list with 78.2 points. It was closely followed by Washington, D.C. with 77.7 points. Portland, Ore., San Francisco and Denver rounded out the top five.
Near the bottom were Memphis, Tenn., Louisville, Ky., San Antonio and Detroit. Once again, Oklahoma City ranked last in the nation for measures of health. It‘s fallen to the bottom of the list each year since 2008, the first year of the AFI rankings.
Despite its dead-last position, Oklahoma City is making positive changes. Thompson pointed out that the city debuted on the list with a score of 24 points. This year, the metro area scored 31.2 on measures of health, wellness and fitness. The American College of Sports Medicine met with city leaders in 2011 to work on a plan to improve the city‘s fitness.
The biggest movers on the list were Portland and Denver. Portland jumped from number seven in 2012 to take the number-three slot this year. Denver leapt from number nine to number five.
Thompson said that most cities that make big moves on the list do so because of significant policy changes. They spend more money on parks, for example, or they enact citywide smoking bans.
What sets the top-tier cities apart? Thompson noted that they each have an infrastructure that supports physical activity. And they value their city parks. Minneapolis-St. Paul, for example, spends about $227 per person, per year on its city parks. Oklahoma City, by contrast, spends far less, about $60 per person, per year, according to a 2012 Trust for Public Land report.
More than half of the residents in the Twin Cities say they‘re at least moderately physically active. That may be because they have more playgrounds, swimming pools, tennis courts, golf courses, baseball diamonds and dog parks, per capita, than other cities. They‘re also more likely to take public transportation or to bike or walk to work, according to the report.
Mayor Rybak credits the city‘s founding fathers for its wealth of public spaces.
 "The founders made sure every inch of parkland was open to everyone. Unlike a lot of places where there‘s a beautiful lake and homes are built right onto the water, we have bike and walking trails in public realm dedicated along all of them," he said.
And they‘ve got a mayor who is constantly looking for new ways to use all that public space. Rybak started a cross-country ski festival called the City of Lakes Loppet that takes over the city streets every winter.
Residents who observed the mayor‘s "Ski-to-Work Day" -- they had to ski at least three miles to work -- got a free entry to the city‘s new Tri-Loppet, a summertime event that will have residents canoeing, mountain biking and running around the city.
And they‘re planning a new two-block park called The Yard, which will connect the city‘s new football stadium to its downtown.
"And this is going to be a place we envision skate parks. And maybe taking all the snow we plow in the winter and creating huge hills to snowboard. The idea isn‘t just to have a passive park, but an active place," Rybak said.
More information
For the full list of fittest cities, head to the American Fitness Index 2013 Report.
Health News Copyright © 2013 HealthDay. All rights reserved.

Jennifer Aniston Touts ‘Yogalosophy’ for Stunning Figure

Jamie McCarthy/Getty Images for Living Proof(LOS ANGELES) -- Jennifer Aniston is one of the hottest stars on the red carpet, whose every haircut is documented, her easy sense of style emulated and her stunning silhouette always envied.

But now, the big secret out on how Aniston stays so beautiful, being revealed in “Yogalosophy,” a 28-day program by Aniston’s longtime friend and yoga instructor, Mandy Ingber.

“It’s yoga paired with toning exercises, so people who were bored with yoga might try it, or people that were really into yoga might get a little extra workout,” Ingber told ABC News.

Aniston and Ingber practice the exercises about three times a week, which Ingber says is “a good baseline for anything that you’re wanting to do regularly.”

The tree pose is Aniston’s favorite.

“She’s really good at it,” said Ingber. “It’s the ability to be able to find your sense of focus in the middle of a lot that’s going on. It runs right through the center of the body.”

At the core of Ingber’s fitness philosophy are five objectives:

1. Love your body.

2. Set short-term goals.

3. Make healthy choices.

4. Visualize your best.

5. Give and receive support.

“The thing about yoga is that once you start, developing that mindfulness and that sense of connection to your body, you just want to make healthier choices,” Ingber explained.

And although yoga is obviously very helpful, Ingber doesn’t consider it a replacement for cardiovascular exercise.

“I think that’s important, too,” she notes.

Copyright 2013 ABC News Radio

Wednesday, May 29, 2013

Quick Tips on Getting a 6-pack

Getting a 6-pack is not out of reach. In fact, you may already have one underneath a layer of fat, and you just need to get it to show. Doing all the sit ups in the world won’t get you there. You cannot just reduce one spot. It’s a combination of a proper diet, cardio fat burning, and abdominal strength training. But you can get there. Just think of it as total body health rather than how many sit ups do I need to do. 

                Start with your diet. You just can’t get shredded if you’re eating a poor diet of drive thru, all-you-can-eat wings and pizza. If you are eating a lot of processed, bleached carbohydrates, switch to whole grain bread and pastas. Bleached carbs like white bread and all other starchy treats turn into sugar in your body, and later turn into fat. Instead of thinking of it as a “diet” just think of it as eating more of the right things and less of the wrong things. Eat vegetables, fruits, lean meats, whole grain oats, fish, poultry, and eat a lot less of fried foods, saturated fats, bleached carbs, sweets, fatty burgers. Your body will thank you for it.

                Next, look at your work out. You have to burn fat over your whole body. Not just do thousands of crunches. If you have a layer of fat, your muscles can show through, it’s as simple as that. Lose the fat and the muscles will show themselves. To start, make sure you are getting the recommended 5 days a week of cardio. That means thirty minutes of cardio, five times a week. That could be running, cycling, rollerblading, or other routines like jump rope or jumping jacks.  Work out till you sweat, don’t just talk a walk in the park.

                Next onto the ab workouts. It is recommended that you do three strength training workouts today. Do regular crunches, oblique crunches, planks, leg lifts, and oblique planks. Get creative and try to work your abs differently every time. Check out this list of ab workouts to get you started. Remember, it’s about your whole body and your lifestyle. But you will get there.

The 30-Minute Glute-Building Bodyweight Workout

The sun is heating up, and there’s no better way to squeeze into those summer shorts than to squeeze those cheeks in a butt-building sesh. The glutes are a crucial component in running, jumping, throwing, swinging, striking, and twisting. They also stabilize the hips for anterior and posterior pelvic tilting, absorb impact of hip movement, and stabilize the spine (among other big time roles). So, the stronger your booty, the better you move. 
Ready to get your glutes in gear? This 30-minute workout from trainer, Greatist contributor, and all-around glute expert Kellie Davis can be done anywhere, any time! 

‘Nano‘ Medicine Might Someday Free Diabetics

 Researchers have developed a network of so-called "nanoparticles" that theoretically could be injected into the body and release insulin to counteract rising blood sugar levels in people with diabetes. 
Tested so far in mice, the nano-network was able to maintain normal glucose levels for more than a week with a single injection. Currently, patients have to inject themselves with insulin several times a day to control their blood sugar levels.
"The main aim was to mimic the activity of the pancreas. In our system, when glucose levels go up, the nanoparticles degrade to release insulin," said study author Zhen Gu, from the joint department of biomedical engineering at the University of North Carolina at Chapel Hill and North Carolina State University. Gu, along with Robert Langer and Daniel Anderson, developed this technology when Gu was working at the Massachusetts Institute of Technology.
Although exciting, the research is very preliminary, one expert said.
"From a patient perspective, this could be incredible. It would reduce the burden of diabetes," said Sanjoy Dutta, senior director of treatment therapies at JDRF (formerly known as the Juvenile Diabetes Research Foundation). "But there are still lots of questions to be answered. This was a first-pass study."
This treatment would likely be most useful for people with type 1 diabetes, an autoimmune condition in which the pancreas no longer creates insulin. Insulin is a hormone that is needed to properly metabolize the carbohydrates in food. Because their bodies no longer produce insulin, people with type 1 diabetes must take multiple daily injections of insulin to replace the missing insulin so blood sugar levels stay steady.
Dutta said this treatment could also be helpful for people with type 2 diabetes who need to take insulin injections. People with type 2 diabetes still produce insulin, but their bodies don‘t use it efficiently.
There are many problems with existing insulin therapy. One is that you have to give yourself multiple injections every day. Another is that it‘s hard to figure out the exact dose of insulin you might need. Currently, people on insulin test their blood sugar by drawing a drop of blood from their fingertip numerous times a day, which lets them know whether they need more or less insulin in their next shot.
Someone with diabetes must also figure out how many carbohydrates are in the food they plan to eat. (Carbohydrates are broken down into sugar in the body to provide fuel for the cells in the body and brain.) If any of these calculations are wrong, blood sugar levels can go either too high or too low. Both extremes can be dangerous.
The nano-network is designed to deal with some of these issues. Insulin would be released in response to higher glucose levels, so there wouldn‘t be a need to check blood sugar levels so often. There also would be no need to count carbohydrates, because the nano-network would release insulin to process the food someone has eaten.
The nano-network is made up of nanoparticles with a solid core of insulin, modified dextran and glucose oxidase enzymes. In the presence of high glucose levels, the glucose oxidase enzymes convert glucose into gluconic acid. Gluconic acid, in turn, then dissolves the modified dextran, releasing the insulin.
The nano-network forms in the body after injection because some nanoparticles are coated with a negative charge, while others are given a positive charge. Once inside the body, these particles are attracted to each other and join together to form the nano-network, Gu said.
All of the components of the nano-network -- and its byproducts -- are completely biocompatible and dissolve over time, so they shouldn‘t cause any immune system response, Gu added.
The current study, published online this month in the journal ACS Nano, found that when injected into mice, the nano-network was able to control blood glucose levels for up to 10 days.
What remains to be seen is how the researchers will ensure that the nano-networks won‘t release too much insulin (causing low blood sugar levels) or not enough insulin (causing high blood sugar levels) in humans, and how someone would know when it was time for a new injection. Also, research with animals often can‘t be replicated in humans.
"This study demonstrates the idea. It‘s very promising, but we need to perform more studies," Gu said. "We want to further tailor the materials, and we want to increase the response speed of the insulin. It may take some time, but I‘m quite confident in this new technology."
Dutta also was enthusiastic about the possibility of using glucose-responsive nano-networks. But, he cautioned, "This is going to take time. Many questions still need to be answered in animal studies, and we don‘t know what the regulatory pathway would be, although I do anticipate regulatory challenges. This is an uncharted pathway."

Tuesday, May 28, 2013

Angelina Jolie’s Aunt Dies of Breast Cancer

Astrid Stawiarz/WireImage(NEW YORK) -- Angelina Jolie’s aunt, Debbie Martin, has passed away at the age of 61 after battling breast cancer.
Her death comes less than two weeks after Jolie revealed that she had a preventative double mastectomy after testing positive for a “faulty” BRCA gene that could lead to breast cancer.
Martin was the younger sister of Jolie’s mother, Marcheline Bertrand, who died from ovarian cancer in 2007 after a 10-year battle at age 56.
Martin’s husband, Ron, says his wife had the same defective BRCA1 gene that Jolie does, telling People magazine, “Because of the BRCA gene in the maternal side of the family, Angelina did the smartest thing on earth. It takes a lot of courage to have your breasts removed.”
In a New York Times op-ed published earlier this month, Jolie explains how her family’s history with cancer influenced her decision to undergo the surgery.
“My doctors estimated that I had an 87 percent risk of breast cancer,” she wrote. “Once I knew that this was my reality, I decided to be proactive and to minimize the risk as much as I could. I made a decision to have a preventative double mastectomy.”
The megastar wrote of her mother, “She held out long enough to meet the first of her grandchildren and to hold them in her arms. But my other children will never have the chance to know her. We often speak of mommy’s mommy, and I find myself trying to explain the illness that took her away from us. They have asked if the same could happen to me.”
Jolie started the medical procedures in secrecy back in February, and completed the process at the end of April.
“The decision to have a mastectomy was not easy,” Jolie wrote. “But it is one I am very happy that I made. I can tell my children that they don’t need to fear they will lose me to breast cancer.”
Copyright 2013 ABC News Radio

56 Healthier Burger Recipes for Summer


05/27/2013 - 11:18am by Nicole McDermott
Summer time means grilling time, and we all know what that means: burger season. We love a good juicy burger just like the rest of ‘em, but we’ll be the first to admit that ladlefuls of mayo and barbecue aren’t necessarily the healthiest choices. So we’ve scoped out all sorts of healthy options to suit any palate, from carnivores to any vegetarians in the house. (Hint: Skip the frozen veggie burger patties — which are often loaded with salt and some scary toxins — and make your own.) And do away with boring condiments like lettuce and tomato by subbing in some exciting swaps (fig and goat cheese, anyone?). No matter your taste preference, we’ve rounded up 56healthy recipes from around the web to fulfill all your burgery needs (everybody’s got those, right?).
Healthier Burger Recipes

Before You Fire up the Grill — Tips for Making of a Healthier Burger

Before you get cookin’, we’ve highlighted some go-to tips for the healthiest burger ever.
  • Swap plain, protein-rich Greek yogurt or smashed avocado (a superfood in our book!) in place of mayo for a healthier spread.
  • Use whole-wheat breadcrumbs instead of white, or try ground nuts (such as hazelnut or almond) for a healthier filler that’s also gluten-free.
  • Add fresh herbs to your burger for a healthy, low-calorie flavor-booster.
  • Amp up the day’s veggie servings by tossing chopped spinach or other leafy greens into the burger mixture, or as a topping.
  •  Spice up a burger with sriracha, hot sauce, or chipotle-infused spreads for lots of low-calorie heat and a little metabolism boost.
  • Choose healthy spreads and condiments for your burger from this list. Some of our favorites: mustard, homemade ketchup, or even homemade ranch.
  • Go easy on the cheese. Skip the fat-free stuff, because “no fat” means the cheese won’t melt easily. Instead, choose a small portion of your favorite kind, fat and all. If you’ve got a block of cheese instead of thin slices, try grating it for even coverage.
  • Make your own bun with whole-wheat flour — you’ll avoid preservatives and get a fiber boost, to boot. Or go bun-less and serve a burger in a lettuce wrap, on top of a salad, or even between two slices of zucchini!

Healthier Burger Recipes

Note: Some of these burgers fit in multiple categories, but we’ve organized them by their primary ingredient.

Beans and Legumes

Jalapeno Lentil Chickpea Burger
1. Jalapeno, Chickpea, and Lentil Burgers
The pico topping (made with mango and avocado) is the most magical thing this blogger has ever put on a burger. And we believe it. For a super summery meal, this burger is it, thanks to fresh cilantro, mango, and a light base of lentils and veggies.
2. Spicy Chickpea BBQ Burger
This burger is just as much veggie as it is bean. Peppers, onion, and carrot join chickpeas and herbs for a nutritionally dense patty. Ground flaxseed — known for its high fiber and omega-3s — stands in for an egg to hold the ingredients together. Don’t forget to check out the recipe for healthier baked fries, included in the link above!
3. Sun-Dried Tomato and Basil White Bean Burger
This burger is both vegan and gluten-free. With sun-dried tomatoes, an ample amount of garlic, and fresh basil, this burger pays homage to the marguerita pizza (minus the cheese). Instead of breadcrumbs, this creation stays together with the help of vitamin E-filled almond meal (which is literally crushed up almonds).
4. Black Bean and Winter Squash Burger
This veggie burger is packed with good stuff, including oats, beans, squash, quinoa, and corn — and that’s just for starters. The ingredients lend well to whatever fresh or dry spices you’ve got on hand (the recipe suggests any combination of cumin, tarragon, coriander, and chili powder). By mashing the beans only part way, the burgers maintain a hearty texture.
5. Tofu Green Goddess Burgers
Sometimes it’s not easy being green, but this burger gets its verdant hue by default with such ingredients as scallions, spinach, tarragon, chives, and parsley. Oats and tofu provide the base while mustard and lemon juice add a citrusy tang.
6. Sausage, Kale, and Lentil burger
This patty relies heavily on its main ingredient, antioxidant-rich lentils, but jazzes them up by cooking them with superfood kale, sausage, and stock before mashing. Serve with grainy mustard, a squeeze of lime, a slice of tomato, and some smashed avocado.
7. Falafel Burgers with Balsamic Red Onion Marmalade
Red onion marmalade may not be your average burger condiment, but it’s easy to make. It also adds a sweet tang thanks to vinegar and a little bit of brown sugar. The burger itself includes both red and green bell peppers, chickpeas, and seasonings such as tahini, superfoods garlic and turmeric, and coriander.
8. Sriracha Black Bean Burger
We’re huge fans of sriracha, the super popular paste-like hot sauce. This spicy patty gets in on the (hot) action. It’s made mostly from black beans and oats and is seasoned with superfood garlic and cilantro. This blogger suggests crumbling leftover burger into an egg scramble for an amped-up breakfast.

Chicken and Turkey

Zucchini Bun Burger
9. Herbed Turkey Burger with Zucchini Buns
Though it may sound sinful to separate a burger from its bun (the shame!), this chicken version gets sandwiched between two slices of char-grilled zucchini. Not a bad way to up the day’s veggie servings!
10. Banh mi Asian Burger
In Vietnamese, banh mi stands for a single serving baguette, but the sandwich itself generally includes a meat of some sort as well as cilantro, chili peppers, and pickled carrots. Lean ground chicken, tons of veggies, and an egg makes this burger (which loosely mimics a banh mi) a healthy, well-balanced meal. Plus, the yolk makes for a hassle-free condiment.
11. Thai-Style Chicken Burger
This burger is easy-peasy to make (just be sure to remove the red chili pepper seeds or your tongue may lose all feeling for the remainder of the meal). If this is your first introduction to fish sauce, you can find the savory liquid (made from salted, fermented fish) in the Asian section of the grocery store, near the soy sauce. Or make thisvegan version instead.
12. Jerk Turkey Burger with Mango Slaw
Mangos strike again! But we certainly don’t hate it. This time it’s in the form of a slaw (feel free to sub in plain Greek yogurt for all or half of the mayo). The burger itself has even more fruit with the addition of a chopped tart apple.
13. Fajita Turkey Burger
Fajitas? In a burger? Pass it over! The idea is simple — this burger’s got all the fixings of your standard fajita (turkey, onion, bell peppers, and jalapeno), just sans the steaming hot skillet. This sounds like the perfect home for a scoop of heart-healthy guac!
14. Spicy Hawaiian burgers
These chicken burgers are smoky and sweet, with pineapple rings as the featured topping, and paprika and chili powder to season. A light layer of pepper jack cheese helps keep the pineapple, which is full of fiber and vitamin C, in place.
15. Apple Turkey Burger with Caramelized Onions and Brie
Ohhhh yeah. Gooey brie, crunchy and tart superfood apple, and rich caramelized onions make this burger a total winner. Lean ground turkey makes for a protein-packed lunch or dinner!
16. Feta-Stuffed Turkey Burger with Arugula Pesto
This blogger makes an excellent point — turkey burgers can be pretty blah. But thankfully, this version is the opposite of bland with crumbled feta, char-grilled red pepper, and arugula, which adds a little bite. Don’t forget to check out the simple tutorial for charring!
17. Goat Cheese-Stuffed Turkey Burger with Tangy Peach BBQ Sauce
Think outside of the bun and fill your burger with cheese rather than haphazardly tossing it on top (jeez, who does that anymore?!). We forgive you if you slather the BBQ sauce, which is made with peach preserves, on every food item in the fridge.

Veggies, Nuts, Grains, and Seeds

Portobello Burger
18. Grilled Portobello, Peach, Thyme, and Goat Cheese Burger
A Portobello mushroom cap stands in as the burger patty, as well as a driver for the topping mixture made of peaches, maple syrup, nutrient-rich chia seeds, tomatoes, and thyme. Since peaches are on this year’s dirty dozen list, it’s a good idea to splurge on organic!
19. Oat and Quinoa Burger
These burgers are all about umami — the savory, meaty taste found in foods like mushrooms and soy. Instead of meat or beans, the burger draws on superfoods quinoa(which packs a protein punch) and oats for its base. It gets its umami flavor from a hefty dose of white mushrooms.
20. Superfood Beet Burger
Shredded beets, know for the rare antioxidant betalains, add a touch of sweetness to these patties. Even cooler: the beets turn the burgers bright red! One of these guys is a nutrition powerhouse, combining lentils, quinoa, rice, and oats.
21. Broccoli Pistachio Burger
This burger is all healthy thanks to seeds, quinoa flakes, and (of course) broccoli and pistachios (two of our favorite green superfoods). If using pre-salted seeds, feel free to cut back on the sea salt (1/4 teaspoon should do it!).
22. Oat and Tofu Burger
This veggie-heavy burger beefs up its nutrition stats with vitamin-rich carrots, celery, zucchini, and onion. Brown rice and oats amp up the fiber content, and tofu adds in some veg-based protein. If you’ve never heard of nutritional yeast, it’s a healthy cheese alternative (vegan, low in fat, high in protein, and full of vitamins) that tastes nutty and cheesy at the same time.
23. Carrot, Rice, and Nut Burger
This meat-free burger uses nuts (cashews), seeds (sunflower), and grains (brown rice). Onions and a big helping of carrots keep these patties from going dry and add the carotenoid beta-carotene (which converts into eye-healthy vitamin A).
24. Chipotle Cheddar Sweet Potato Burger
This burger marries every healthy and delicious thing ever. Okay, so we’re exaggerating a wee bit, but it does include sweet potato, roasted garlic, protein-rich quinoa, chipotle chiles, lime juice, sharp cheddar, and homemade avocado-ranch dressing (amongst other ingredients). While the ingredient list is lengthy and this burger requires a little more prep work than some of the others, the end result is nothing short of mouth-watering.
25. Cremini Burgers with Goat Cheese and Fig Aioli
Aptly dubbed the “veggie burgers for the carnivore in your life” these patties employ mushrooms as their base, a plant-based alternative that offers a slightly meaty flavor when cooked. Brown rice and oats add filling fiber and keep the chopped ‘shrooms from falling apart. For a healthier spread, try combining fig preserves with goat cheese instead of mayo.
26. Balsamic Portobello Burger
For this burger there’s no mixing, and no getting your hands dirty in a bowl of mushed up stuff. Portobello mushrooms serve as the actual patty, while goat cheese and red bell pepper add color and flavor.

Beef, Bison, and Pork

Apple Bison Burger
27. Apple Bison Burger with Sage-Jalapeno Pesto
This burger has a whole lot of intense flavors going on. Apple and sage are stuffed right in the burger, while a jalapeño-sage pesto and crumbled smoked blue cheese go on top. Whoa. To keep the burgers (or any meat-based burger, for that matter) from getting tough, avoid over-mixing the ingredients (mix just until everything is combined).
28. Greek Feta Beef Burger
The light yogurt sauce used for this burger — which uses nonfat plain Greek yogurt, cucumbers, superfood garlic, and lemon juice — lends flavor without adding a boatload of extra fat like regular mayo would. This burger is also chock full of vegetables (roasted red peppers, romaine, cucumber, and red onion). Choose a whole-wheat bun for an even healthier option.
29. Grilled Pineapple Burgers with Avocado Cream
This recipe calls for grass-fed beef, which tends to be slightly lower in overall fat and higher in omega-3 fatty acids (compared to conventional meats). Turn to pineappleand chipotle chili powder-infused avocado cream sauce (say that ten times fast) for both spicy and sweet flavors. 
30. Bison Burger with Slow-Roasted Tomatoes
If you’ve never dabbled in bison, it’s time to get cookin’. Bison meat generally has less fat than beef as well as a higher protein content. This specific burger gets jazzed up with slow-roasted tomatoes and wine-sautéed onions.
31. German Pork Burger
What makes this burger worthy of a German pilsner? It’s topped with sauerkraut, whole-grain mustard, and caraway seeds — the earthy, citrusy spice used in rye bread (and tons of other German staples). For a healthier rendition of this burger, swap the sour cream with plain Greek yogurt.
32. Green Chile Bison Burger
This quick-to-prepare meal gets a spicy kick from shredded pepper jack and diced green chiles (feel free to use fresh ones, or find prepared, canned chiles in your supermarket’s Mexican food section).
33. Blueberry Beef Burger
While apples are a more typical fruit accompaniment to burgers, this beef patty is infused with superfood blueberries, which are rich in the antioxidant anthocyanins. (Note: Thawed frozen berries work just fine!). The addition of Worcestershire sauce counters the sweetness of the berries.
34. Cilantro Beef Burger
As we’ve seen in a few previous entries, this burger turns to nut flour (from ground almonds) instead of breadcrumbs. What’s the point? The nut flour means added nutrition — a ¼ cup serving provides 35 percent of the daily value of vitamin E as well as 3 grams of fiber and 6 grams of protein . It’s also a healthy choice for all the gluten-free folks out there.
35. Herbie Bison Burgers with Avocado Dressing
This recipe goes the extra mile with homemade buns. For that special touch, you can do the same, or buy your favorite whole-wheat pre-made version. And as a side note, we’d use this super delicious avocado-yogurt dressing for just about anything!
36. Curried Pork Burgers with Mango
More mango! (We just can’t get enough). This time, simple pork burgers join a sweet and tangy chutney of mango, raisins, onion, and vinegar. Tip: For super lean pork, head to a butcher and choose a pound of tenderloin (and ask for it to be ground).
37. Sun-Dried Tomato Beef Burger
This burger uses 2 parts extra-lean ground beef, and 1 part lean — a great way to add in just the right amount of fat to maintain the juiciness of a good burger without going full-out on the calories. To cut down on more added calories and fat, choose sun-dried tomatoes that are not packaged in oil. The meat itself lends plenty of flavor without it!
38. Soy and Horseradish Beef Burger Lettuce Wraps
Talk about a one-pot meal! To whip this puppy up, toss all of the ingredients in a ball before forming patties. The horseradish and soy combo add an umami bite. This recipe uses lettuce instead of buns to hold the burger, but feel free to serve it however you’d like.
39. Greek Bison Burgers
o get ‘em to the Greek, these burgers are stuffed with spinach and topped with a yogurt sauce and crumbled feta. Fresh herbs — mint, dill, and oregano — are star flavoring agents.
40. Grilled Pork Burger with Savory Pickled Peaches
Pickled peaches may not be a pantry staple in your kitchen, but they’re the perfect way to pair sweet and sour. For a quick pickling method, boil and simmer peaches, onion, vinegar, mustard, sugar, and salt and then let cool (no need to let it ferment for months and months). Serve the burgers in whole-wheat pitas to keep the peaches from going anywhere but your tummy. 

Venison, Veal, and Lamb

Venison Burger
41. Hazelnut Venison Burger
This burger goes bun-less to capitalize on the flavorful meat and slight nuttiness from the hazelnuts. Top with a dollop of plain Greek yogurt (our go-to healthy condimentbase) and a few sprigs of fresh dill.
42. Mediterranean Veal Burger
The Mediterranean diet is all the rage (and may even make us happier with healthy fats and tons of fresh fruits and veggies). This burger gets its Mediterranean flair from roasted red peppers, basil pesto, and grilled eggplant. Toss whole-grain bread into the food processor for healthier breadcrumbs.
43. Venison Burger with Roasted Red Pepper
This guy is super simple. All it takes is venison, held together with egg and breadcrumbs, then sage, red pepper, and mushrooms for a little crunch and flavor. If you’re looking to ditch the mayo, check out our list of healthier condiments (we particularly recommend the yogurt herb Dijon spread or avocado spread).
44. Prosciutto Lamb Burgers
While prosciutto isn’t exactly the healthiest burger topping in existence, a little goes a long way — Just a slice for each burger will do! Choose whole-wheat breadcrumbs or nut flour (such as hazelnut or almond) for a healthier way to bind the ingredients.
45. Bison Burger with Pinot Noir Onions
Booze with a meal, and in a meal? Yes, please! While it’s less than a cup (and likely not buzz-inducing), the wine adds a nice flavor to the caramelized onions. With just a few (healthy) ingredients, the burger itself couldn’t be easier to prep.
46. Roasted Venison, Quinoa, and Spinach Burger
Best of both worlds: This burger combines a healthy protein-packed grain and venison. A hefty dose of superfood spinach adds a little green, plus high levels of vitamin A(a known immunity booster).
47. Sun-Dried Tomato and Veal Burger
While this burger provides a bun recipe, a healthier option would be a homemade whole-wheat version. Choose sundried tomatoes that aren’t packed in olive oil for a lighter but still flavorsome topping. The burger itself is simple, but gets jazzed up with some sun-dried tomatoes.
48. Lamb Burger with Cucumber Mint Relish
Lamb can be higher in fat and calories compared to beef, but some cuts — such as loin, shank, and leg — are healthier. It may be worth your while to ask a butcher to grind your preferred cut. Yogurt, cucumber, and mint create a light topping that pairs nicely with the lamb.
49. Pomegranate and Goat Cheese Venison Burger
This is definitely not your average chain-restaurant fair. The burger itself includes capers, minced pickles, and apple cider. Crumbled goat cheese, pomegranate seeds, and baby arugula make for festive-looking (and healthy!) toppings. Added bonus: pom seeds provide a good amount of fiber as well as plenty of antioxidants, which may help prevent heart problems ((Pomegranate Protection against Cardiovascular Diseases., Aviram M., Rosenblat, M., The Lipid Research Laboratory, Technion Faculty of Medicine, The Rappaport Family Institute for Research in the Medical Sciences and Rambam Medical Center, Haifa, Israel. Evidence-Based Complementary and Alternative Medicine, 2012 Nov. 18.)).


Lemon Tuna Burger
50. Lemon-Garlic Tuna Burger
This budget-friendly and low-cal burger uses canned tuna and panko bread crumbs as its foundation. To flavor the meal, add a good amount of lemon juice, fresh parsley and chopped green onion, and some minced, good-for-you garlic. Top with sour cream or plain yogurt for some tang!
51. Thai Tilapia Burgers with Hoisin Sauce
This burger draws from traditional Asian flavors with ingredients like ginger, peanut butter, soy sauce, and hoisin sauce. Find hoisin, a Chinese dipping sauce made from toasted mashed soybeans, in the Asian section of the supermarket. Try plain yogurt instead of mayo for a lower calorie swap.
52. Cilantro-Lime Salmon Burger
Eating one of these burgers twice a week (or just eating salmon in general) can increase levels of HDL (the good cholesterol) ((Walnuts and fatty fish influence different serum lipid fractions in normal to mildly hyperlipidemic individuals: a randomized controlled study. Rajaram, S., Haddad, E.H., Mejia, A., et al. Loma Linda University, Loma Linda, CA. The American Journal of Clinical Nutrition. 2009 May; 89(5): 1657S- 1663S.)). Cilantro and lime create a light dressing, and sliced avocado adds some guilt-free, heart-healthy creaminess.
53. Salmon Burger with Greek Yogurt and Dill
This recipe calls for a skinless salmon fillet, but for a quick, easy, and cheaper alternative, turn to canned salmon. Choose whole-wheat breadcrumbs or oats for morefiber. Horseradish adds a kick for negligible calories.
54. Lime Infused Trout Burger
You’ve heard it before, and we’ll undoubtedly say it again, but feel free to use our favorite swap in this recipe: plain yogurt for mayo. Just two tablespoons of light mayopacks nearly 100 calories, while the same amount of plain nonfat yogurt has only 16 calories (plus 3 grams of protein!). These burgers are low in calories and have more fish than breadcrumbs compared to some chain restaurant fish patties.
55. Simple Shrimp Burger
This burger has only a few ingredients (including scallions, parsley, and lemon zest), which lets the protein-rich shrimp shine. Since this recipe calls for only three tablespoons of mayo, it may be worth it to go for the real stuff.
56. Tilapia Burger with Watermelon Salsa and Avocado
These patties feature a dollop of summer with a salsa made from vitamin A- and C- rich watermelon along with onion, jalapeno, cilantro, and limejuice. The burgers themselves are a simple mixture of fish, breadcrumbs, egg, mustard, garlic, and spices.