Category Archives: healthy

Animal Style Healthy Hack In-N-Out Burger

Animal Style: A Healthy Hack For The Awesome In-N-Out Burger Sauce

Animal Style… you’ve heard of it. It’s the off menu sauce that can take your plain old burger and fries from In-N-Out Burger and turn them into something out of this world!

I know you’re thinking, “Hey Dr. Carrie, how can you promote healthy living and eating and talk about a burger and fry joint in the same breath?”

Excellent question.

I am a big fan of In-N-Out Burger. They are located primarily on the west side of the US but on a family road trip to Texas is where I tried it out for the first time.

Yes, I ordered my single burger bunless in a lettuce wrap. In-N-Out calls it, “Protein Style” and it’s about 150 calories less than the original burger. It’s a good burger. My husband went for the secret menu ‘Animal Style Burger & Fries’. Animal Style is a sauce and caramelized onions with cheese.

Animal Style is a whole different level of good (I chalk it up to the onions).

Last week one of my kids brought up our road trip and he said that he would love to go to In-N-Out again. Since a road trip back to Texas (the closest location to us from Florida) isn’t on the books right now, I went to work to bring In-N-Out to us.

Animal Sauce Hack Time
animal style fries and burger

This recipe was made live on Facebook which you can watch here: https://www.facebook.com/iamcarrieburrows/videos/10154449119522003/

I love taking recipes and hacking them to figure out how to make them healthier and still stay true to the taste and this one nails it!

Animal Style Sauce Ingredients
1/2 cup mayo – (see my homemade mayo recipe below)
1/2 cup ketchup
2 tbsp dill relish or chopped dill
1 tsp yellow mustard
1/2 tsp sea salt
1 tsp apple cider vinegar
1/2 tsp pepper
1/2 tsp sweetener

Directions
Mix well and refrigerate until you’re ready to use it.
I like to make mine a couple of hours ahead of eating and allow all the flavors really blend together.
Caramelized Onions
Chop 1 cup of white onion
In a frying pan or skillet over medium heat, add 1 tbsp of avocado, coconut or olive oil, butter or ghee. Once hot, add in the onion and sauté for about 15 minutes. It can be done faster, but when you take the time and do it slow, there is a noticeable flavor difference.
Homemade Mayo
Ingredients
1 egg at room temperature
1 cup light olive oil or avocado oil
2 tbsp lemon juice or apple cider vinegar – room temperature
1 tsp sea salt
1 tsp dry mustard
Directions
In a mason jar or glass mixing bowl mix together the egg and lemon juice then add in the salt and mustard. Very…I mean very slowly add in the olive oil. You’ll be bored pouring when you do it right, that’s how slow you need to pour.
I’m telling you, you’ll be happy you made this.

BUT…

We are not talking burgers and fries as a regular part of you healthy nutrition plan. This is a one-off, once in a while treat. Oh, and in the Facebook live, I show an alternative to conventional potatoes for your fries… it’s ‘sweet’!

Thanks for taking the time to read this post. I really appreciate it! Thoughts, questions, ideas for future recipes? Let me know by leaving a comment below!

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rainbow wrap

Rainbow Wrap: Gluten Free, Paleo And Delicious!

Rainbow wrap snack time has become a new top request in my home! Either as a great little snack or an awesome lunch choice. They are so easy to make and incredibly versatile.

I know, when you hear ‘Rainbow Wrap’ your mind immediately sends you a picture of a typical wrap with some colorful insides or maybe even a roll from your favorite sushi restaurant.

Hopefully that will all change when you try this Rainbow Wrap because this wrap is made entirely from veggies with an option for protein and of course a few dipping sauces that I know you’ll love!

You start with ditching the conventional wrap and replacing it with a hearty Collard Greens Leaf!

That’s right… a collard leaf!

Now, I was a little hesitant at the thought of using a raw collard leaf. Don’t get me wrong. I love collard greens when they’re cooked, but a big old raw leaf? Absolutely! [Video Below of Both Original & Vegan Version]

Carrie’s Rainbow Wrap

Ingredients

  • Collard Leaves
  • Red Cabbage
  • Carrot
  • Rice / Quinoa
  • Cucumber
  • Red Pepper
  • Chicken
  • jalapeño (optional, but gives a nice kick and a great taste)

Directions

  1. Select collard leaves that are large without any holes. Using a paring knife, trim the spine of the leaf to make it about the thickness of the rest of the leaf. This takes some time and practice but it allows the leaf to bend without breaking.
  2. Cook your rice or quinoa and allow to cool.
  3. Cook your chicken the way you like. I used left over grilled chicken breast.
  4. Julienne the carrot, cucumber, red pepper and red cabbage.
  5. Lay your collard leaf, spine down and add a couple of teaspoons of rice / quinoa, your chicken and the vegetables.

Fold and roll.

Enjoy!

Sauces… I had three sauces for the video.
1) Sriracha & Garlic Aioli
2) Liquid Aminos & Sesame Oil with Green Onion
3) Thai Peanut Sauce

Go ahead and make these for yourself! They are a great recipe to add to your collection, especially with summer and fresh vegetables upon us!

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PS – Tomorrow I’ll be sharing the sauce recipes in my newsletter.

Rainbow Wrap

Vegetarian Rainbow Wrap

paleo ice cream

Dairy Free Paleo Ice Cream

Paleo Ice Cream with out any dairy that doesn’t require a machine to make?  You bet and it is legit Ice Cream. I made this on Facebook Live (go watch it here).

Paleo Ice Cream Base Recipe

1/2 cup coconut milk (the canned full fat)
1 egg white
1 tbsp honey or any sweetener you like

Add the honey to the milk and microwave for 30 sec – give it a stir and blend it. Whisk/froth up the egg white until it is light and frothy, add that to your milk mixture.

Strawberry
5-6 frozen or frozen strawberries
1-2 tsp water
Blend until it has liquified
Add in 1/4 cup of sweetener (optional)

Add that to your coconut milk, blend well – pop it in the freezer. It needs at least 90 mins to set.

Chocolate

1/3 cup of dark chocolate or dairy free
Melt it in 15 sec intervals in the microwave- mix really well, pop it in again for 15 sec. You don’t want it to scorch. Let it cool for a minute before you add it to your milk mixture.
You can use cocoa powder – start with 1 tbsp. You will need to add some sweetener (about 1 tbsp) if you go with cocoa powder. Blend well, pop it in the freezer!

Other flavor options:

  • coconut lime and add in shredded coconut
  • coffee
  • raspberry
  • coconut
  • pineapple
  • orange (made with orange extract)
  • vanilla (use sugar free vanilla syrup)
  • chocolate almond

Get creative with your taste buds… and don’t forget to include your kids in the creation!!!

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The Mediterranean Diet

Doctors Review: The Mediterranean Diet

The Mediterranean diet focuses on mostly sound principles of healthy, natural foods. The majority of its influence comes from the area where it is based and the normal diet of people around the Mediterranean… thus the name.

Benefits of The Mediterranean Diet

There has been lots of research about the Mediterranean Diet and the foods associated to it as a whole and individually. The diet has been associated with a lower levels of LDL cholesterol — the “lousy” cholesterol that’s associated to deposits building up and clogging your arteries.

The Mediterranean diet has also been linked to reduced incidences of:

  • Parkinson’s
  • Alzheimer’s
  • Breast cancer

“Let your food be thy medicine.”

When you eat great, healthy, non-processed food… you get health benefits.

The Mediterranean diet emphasizes:

  • Pant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Healthy fats such as olive oil and canola oil
  • Herbs and spices instead of salt to flavor foods
  • Limiting red meat consumption
  • Eating fish and poultry at least twice a week

Fruits, vegetables, nuts and grains

The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice.

Grains in the Mediterranean region are typically whole grain containing very few unhealthy trans fats, and bread is an important part of the diet there. People in the region eat bread plain or dipped in olive oil, not with butter or margarines.

Nuts are high in fat. Approximately 80 percent of calories in nuts come from fat. The best part is that the fat in nuts is not saturated.

Healthy fats

The Mediterranean diet focuses on healthy fats and excludes the majority of saturated fats and hydrogenated oils which are major contributors to heart disease.

Olive oil as the primary source of fat. Olive oil provides monounsaturated fat that can help reduce LDL cholesterol levels. The Extra virgin, cold pressed is by far the best choice when it comes to Olive Oil.

Omega-3 fatty acids found in nuts and fatty fish have very impressive health benefits. Omega 3 fatty acids  lower triglycerides, decrease blood clotting, decreased sudden heart attack, improve the health of your blood vessels, and help moderate blood pressure.

Fish is a big part of the Mediterranean Diet most noteworthy is the type of fish and the availability of fresh fish is amazing in the region.

Wine

The Mediterranean diet includes a moderate amount of wine (almost always red wine).  Moderate consumption means no more than 5 ounces for women and 10 ounces for men per day, so consider the amount before you think, Wine is OK”.

My Takeaways…

The Mediterranean diet is a pretty decent choice for focusing a healthy diet. People that adopt the Mediterranean diet are using more natural foods that are fresh and this could be the simple reason for the health benefits.  Your focus on processed and packaged foods is eliminated.

If this were a diet that I was going to adopt for myself I would make some subtle changes to make it even better.

  • Limit fruit to one serving per day.
  • Swap out olive oil with avocado oil.
  • Way less focus on the bread.
  • Increase lean red meat to once a week.
  • No wine.

What Do You Think?

Have you tried the Mediterranean Diet? Did you like it? Are you doing it now? Would you do it?
Let me know. I would love to hear what you think and your take on it.

Leave a comment below!!

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living a balanced life

5 Ways To Living A More Balanced Life

Living a balanced life is the goal for a lot of people.

Creating a work-life balance can be tough. It is very hard to find the delicate balance between a happy boss and happy home life. There are a few things that you should do both at work and at home to create a balanced life.

Because this is such an important topic, it has been covered by groups like Mental Health America, Web M.D., Forbes, and Business News Daily. Instead of sending you all over the Internet to try and find some tips to help you manage your time and create a work-life balance we’ve combined them into five tips that you can create a more balanced life both at home and at work.

Living A Balanced Life

  1. Create a Routine

One of the best routine tools to use at work is to make a list of tasks based on priority. Prioritizing your work allows you to get the most important things done and using a checklist allows you to see what you have achieved during the day. Having a daily routine will make you less stressed about what you will do each day at work.

Routines are great for home as well. They let everyone know what’s going on and when. However, sometimes you need downtime too. Don’t be afraid to allow yourself and your family some downtime. You can even put it on the calendar if you want to. Scheduling in downtime for you and your family is a great way to make sure you all are able to relax and bond together.

  1. Telecommute

If you can telecommute to work especially on days where you are sick, your children are sick, or the commute will be extra-long due to weather or outside circumstances. Telecommuting is a great way to provide your employer with what they need while giving you some breathing room.

  1. Learn to Say No

Many of us think we don’t have the ability to say no at work. This results in taking on too many tasks, working overtime, and being stressed about not being able to get everything done. If there’s a job you know, you won’t be able to get done or that you are not suited for say no. You may be surprised at how well this is received by your employer.

It is important to learn how to say no to social events and home life events that will be too taxing as well. Maybe you have social obligations that are just too draining, or don’t allow you enough time with your family in the evenings. Cutting these out will help you find balance.

  1. Learn Your Employer’s Policies

Learning leave, vacation, sick, and disability policies are paramount. Also, learn what telecommunication systems your company has in place. If there aren’t any, you may need to ask. This will alleviate any stress if you need to use vacation or sick days or if you need to telecommute.

If you have children, learn their school’s policies too. Knowing the procedure for turning in sick notes, calling out for the day, or showing up late is going to save a lot of headache for both you and them!

  1. Communicate

Let your employer know what’s going on. Let them know where you’re at on individual projects, if you’re going to be on time ahead of deadline or behind on schedule. Communicating these vital elements to your employer will alleviate stress on the job.

At home, communication is essential. This is even more so if there are a marriage and kids at home. Make sure you are letting everyone know what is going on with you. In addition, you need to know what is going on with everyone else.

Set a family meeting once a week to discuss upcoming events, stress points, things that may need planning and other elements of life that could cause stress if not well planned. This simple act will aid in your ability to find that balance between work and home.

These five steps will help you find some balance in your busy life. What are some ways that you have found a balance between work and home that weren’t on our list?

 

Remember one of the most important parts of living a balanced life is maintaining your health and fitness level. Need help doing that? Just click the picture below and join my free Burn Fat, Get Fit Get Lean Guide.

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Zesty Zoodle Salad…Say Goodbye To Boring Salad Forever!

Zesty Zoodle Salad is one of my goto choices for getting more veggies in my diet that goes beyond boring old carrots or greens or zuchinni.

There is no room in this world for boring, bland salads. With so may amazing taste options, you should NEVER settle for less than awesome!

Awesome like this Zesty Zoodle Salad. Oh my goodness this is a great one!

INGREDIENTS

1-2 large zucchini, spiralized
1/2 red bell pepper or 3 mini red peppers, chopped
1/2 cup shredded red cabbage
cup chopped cucumber
1/2 cup shredded carrots
1/3 cup chopped red onion

Zesty Zoodle Salad Dressing

  • Tablespoons apple cider vinegar 
  • 1/4 cup avocado oil or extra virgin olive oil
  • 1/2 teaspoon sea salt
  • teaspoon brown or dijon mustard
  • 1/2 teaspoon Italian seasoning (mixed herbs)
  • teaspoon sweetener
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon pepper

Directions

  1.  Add zucchini, bell pepper, red cabbage, cucumber and red onion into a large salad bowl.
  2. In a measuring cup whisk together the dressing ingredients.
  3. Pour dressing over salad and toss to combine. Taste and add additional salt and pepper if needed.
  4. Get creative with add in’s: shrimp, olives, tomatoes

Zesty Zoodle Salad

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10 Fitness Tips For Beginners

10 Fitness Tips For Beginners are solid steps for you if you’re just starting out on your new fitness journey. These tips are also great if you’ve been away from health and fitness for awhile and you’re just getting going again.

Always consult a medical professional before starting any new fitness program to make sure you’re ready for it. The best way to adopt a new fitness focused lifestyle is to find a program you like and stick with it!

10 Fitness Tips For Beginners

  1. Make Your Workout Worth It

If you want to get the most out of your workout, you need to remember that around 80% of the results that you get from your workout actually come from just 20% of your workout.

That means that in an hour’s session, only 12 minutes of the workout will contribute to the bulk of your results. You need to make those minutes really count. Use compound movements that work more than one muscle group at a time to really make the most of your time.

  1. Remember To Eat Healthy

Any body shaping goals can only be achieved by eating a healthy diet. If you’re going to the gym so that you can go home and eat a double triple cheeseburger with a 2-person serving of French fries, you won’t do your body any favors.

You should make sure that you eat in moderation, and remember that if you’re burning off more calories, you will need to eat that little bit more so that you have enough energy. Balance your nutrition and avoid faddy diets.

  1. Change Your Eating Habits

You need to make sure that you eat properly as well as eating healthily. Eating properly includes eating at the right times of the day. Skipping breakfast is a really bad idea and you shouldn’t eat too late in the evening either. Speak to a personal trainer about what would work for you so that you can achieve your goals.

  1. Plan Out Your Routine

To make sure that you know just when you’re going to be working out and when you can look forward to some downtime, you really should come up with a plan. Remember to include rest days and be realistic about how much time you can make free.

Remember to stick to your schedule as much as possible so that you don’t slide into the habit of skipping the gym and make your targets achievable.

  1. Make A 100% Commitment

You need to remember that your body transformation needs complete dedication from you. You can’t skip a day or two here and there, because you feel as though you deserve it. Plan when your rest day will be and stick to that. Even if you have a vacation planned, check out the local gym, and make sure to take an hour out of each day to continue to work out. Keep up with the healthy eating too.

  1. Don’t Let Preconceptions Put You Off

It’s easy to look at a female bodybuilder and suddenly panic if you’re a woman who is trying to lose weight and develop a petite and slender figure.

The reality is that it is virtually impossible for women to bulk like that; it requires a particular plan and effort. If you stick to a plan that your personal trainer has given you, you won’t go wrong.

  1. Keep It Simple 

You should remember that you are only starting out with fitness. In order to avoid injury and to avoid putting yourself off continuing with your training, you should make sure that you familiarize yourself with the basics first.

Start off with some shorter sessions and then expand your workout as you become more confident and as your fitness, levels start to rise.

  1. Prepare For Your New Routine

Make sure that you make yourself available to workout and have a rough plan of how you would like your workout to go. You need to come up with some realistic goals too, so if you want to have 6-pack abs, aim to achieve some muscle definition within 6 months or if you would like to lose 2 stone, make sure that the timeframe that you set yourself is achievable. If you don’t know what your targets are, no personal trainer will be able to help you.

  1. Remember Cardio

So you want to get 6-pack abs, bulging biceps, and strong legs? You can’t get those things by just lifting weights. You must remember that while you’re working out, you should fit in a good amount of cardio.

If you’re already carrying excess weight, you need to make sure that you burn off the fat by doing cardio combined with resistance training and the muscle will start to show through while the fat gets burned away properly.

  1. Use A Visual Inspiration

It is very helpful to have a visual inspiration to keep you motivated to lose weight. Try performing a Google image search to find photos of people who have a body shape and size similar to your own ideals.

Print out the image or images and display these where you will see them all the time, for example near your work desk, on your car dashboard or on the fridge. This will ensure that you have a visual goal that will keep you motivated every single day!

Next Steps

Follow these easy 10 Fitness Tips For Beginners and you’ll be on your way to a great new you!

If you’re looking for a fitness program to try, take a look at any of the programs available here, or to take a test drive, click the picture below and sign up for my free guide.

 

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