August 19, 2020

Low Carb Bun-less Chicken Burger – Healthy Fitness Meals and More…

In today’s digest we bring you articles on Low Carb Bun-less Chicken Burger – Healthy Fitness Meals, The Amazing Benefits Of The World’s Oldest Exercise, Alexsandr Sedykh Gives Health Update After Breaking Both Knees From Failed Squat (EXCLUSIVE) and Barbell Shrugs: Muscles Worked, How-To, Benefits, Variations. Hope you enjoy them…

Low Carb Bun-less Chicken Burger – Healthy Fitness Meals

Ditch the bun and have these healthy chicken burger patties with lettuce instead, for a healthier low carb burger option. They are so easy to make, so tasty, takes less than 30 minutes to make and keto-friendly. Make these healthy chicken burger patties for a family dinner or for a crowd. Takes just 30 minutes […]

Ditch the bun and have these healthy chicken burger patties with lettuce instead, for a healthier low carb burger option. They are so easy to make, so tasty, takes less than 30 minutes to make and keto-friendly.

side view of chicken burger in lettuce buns

Make these healthy chicken burger patties for a family dinner or for a crowd. Takes just 30 minutes of your time to make and they are so juicy and full of flavor. Serve them with some whole grain or wheat buns, or use lettuce in place of buns for a low carb and keto-friendly option. You can even serve these grilled chicken burger patties over salads or in your meal prep! So many ways to enjoy these healthy chicken patties!

Love Burgers? Check out our Black Bean Burger Recipe and Feta Turkey Burger

Why this chicken pattie recipe is so good

  • Easy to make: all it needs is 30 minutes of your time
  • Healthy: made with simple and healthy ingredients.
  • Delicious: so juicy and full of flavor

chicken burger patties on a cutting board with sliced tomatoes and onions on the side

Ingredients you will need

Ground chicken
Chives
Garlic cloves
Shredded cheddar cheese
Low-fat mayo
No-sugar-added ketchup
Olive oil, to grease the grill
Salt and pepper

To serve with:
In a lettuce bun
sliced Roma tomato
Thinly sliced red onion
low-fat mayo
no-sugar-added ketchup

chicken burger ingredients

How to make these healthy chicken burger patties

  • Combine ingredients: First, in a large mixing bowl, combine, ground chicken, chives, garlic, cheese, mayo, ketchup, salt, and pepper. Mix everything together until well combined.
  • Shape patties: Next, divide the mixture into 6 equal portions and shape into balls.
    Flatten the balls into 1/2-inch-thick patties. If using an outdoor grill or a grill pan, brush the grill grates with some oil and preheat for 5 minutes.
  • Grill: Then, place the burgers onto the preheated grill and cook for about 5 minutes on each side, until charred and cooked through.
  • Seve and enjoy: Finally, serve the patties in lettuce buns with any toppings you desire!

collage with sliced onions and tomatoes on the left and chicken patties on the right

close up grilled burger patties

FAQ’s and tips

  • You may use avocado oil or any other bland tasting oil in place of olive oil
  • Use lean ground turkey instead of chicken for a leaner and even healthier option
  • Use light shredded cheese, any cheese would work
  • Place leftovers in a container and store in the fridge for up to 5 days. Reheat the burger patties in the microwave when ready to eat. You can freeze the patties for up to 3 months.
  • Also, you can serve over salads or use them in your meal prepping.

What toppings go on a chicken burger

You can get as creative as possible with toppings that go on your burger. Here are some options and ideas

  • Guacamole or avocado slices
  • Caramalised onions or raw sliced red onions
  • Lettuce
  • Tomatoes
  • Pickles
  • Cheese
  • Condiments: mustard, mayo, ketchup, BBQ, buffalo sauce
  • Coleslaw
  • Turkey Bacon

Is ground chicken healthy

Ground chicken is a healthier alternative to ground beef or pork. They are protein-packed, lower in fat and calories, and work well in many recipes in place of beef. Also, always look for the leanest option available at the store or make your own ground chicken using a food processor and use lean chicken breast.

What goes well with burgers

burger patties on platter

Other easy chicken recipes

side view of chicken burger on platter in lettuce buns

Also, if you try a recipe and you like it, leave us some feedback in the comment section below, and don’t forget to rate it! We would love it if you shared it with friends and family.

Finally, please use our hashtag #healthyfitnessmeals on INSTAGRAM for a chance to be featured! FOLLOW Healthy Fitness Meals on FACEBOOK | INSTAGRAM | PINTEREST | TWITTER for all of our latest blog posts and recipes.

side view of no bun chicken burger on a platter

To serve with:

  • In a large mixing bowl, combine ground chicken, chives, garlic, cheese, mayo, ketchup, salt, and pepper. Mix everything together until well combined.

  • Next, divide the mixture into 6 equal portions and shape into balls. Flatten the balls into 1/2-inch-thick patties.

  • If using an outdoor grill or a grill pan, brush the grill grates with some oil and preheat for 5 minutes.

  • Place the burgers onto the preheated grill and cook for about 5 minutes on each side, until charred and cooked through.

  • Serve the patties in lettuce buns with any toppings you desire!

Substitutes:

  • Avocado oil or any other bland tasting oil in place of olive oil
  • Use lean ground turkey instead of chicken
  • Use light shredded cheese, any cheese would work
  • Makes 6 burger patties. Serving size is one pattie 

Storage:
Place leftovers in a container and store in the fridge for up to 5 days. Reheat the burger patties in the microwave when ready to eat. You can freeze the patties for up to 3 months.
Nutritional facts:
Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary greatly based on products used.

Calories: 188kcal | Carbohydrates: 1g | Protein: 19g | Fat: 12g | Saturated Fat: 3g | Cholesterol: 81mg | Sodium: 427mg | Potassium: 482mg | Fiber: 1g | Sugar: 1g | Vitamin A: 91IU | Vitamin C: 1mg | Calcium: 58mg | Iron: 1mg



Low Carb Bun-less Chicken Burger – Healthy Fitness Meals was originally published at LINK






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The Amazing Benefits Of The World’s Oldest Exercise

We’ve all been there: It’s the day after a brutal leg workout, and all you want to do is sit on your butt and rest. Your thighs hurt, your calves feel stiff, and your lower back moans at even the thought of standing. I, too, have fallen into this trap. Sitting feels good when you’re […]

We’ve all been there: It’s the day after a brutal leg workout, and all you want to do is sit on your butt and rest. Your thighs hurt, your calves feel stiff, and your lower back moans at even the thought of standing. I, too, have fallen into this trap. Sitting feels good when you’re sore, and initiating movement can be unpleasant at first. However, once you get going, an hour or two of low-intensity activity is known to aid your body in achieving optimal recovery. So what’s the best choice? Treadmill? Stationary bike? Nope—for me, it’s walking.

Seriously, where do you think the expression “walk it off” comes from? Going for a stroll is a fantastic way to promote circulation, particularly in your lower body, reducing inflammation and stiffness, but its benefits don’t end there.



You were walking long before you ever “worked out,” but that doesn’t mean you’ve outgrown one and have to focus on the other! I get it; it can be easy to think walking doesn’t “count,” but take it from me: Walking is one of the best things you can do for yourself.

The Original Activity

“Walking more” is one of the first steps many people take when they’re trying to get fit or lose weight, and guess what? They’re on the right track! An hour or two of walking several times a week can add up in terms of caloric output. It’s perfect if you’re the type of lifter who abhors cardio. Add a decent incline into the mix, and the cardiovascular benefits can begin to increase exponentially.

If you’re a dog lover, bring your furry friends along for the journey. Pets need exercise, too!

If you live in a metropolitan area, you probably already use walking as a mode of transportation to some degree. But you can always walk more. Many people are surprised how getting off a train stop or two short of their destination and walking the rest of the way doesn’t set them back much time, if at all.

Have to commute in a car and then sit at a desk? You can still park at the far end of the lot or a street away to add a little walking between your sitting sessions. Anything to avoid more chair time, right?

As a New York City resident, I walk for an hour or more every day just to run errands and get around town. It’s definitely easier than driving here! That said, I still make time for additional walks simply for their own sake. No matter where you live, it’s worth going for a long walk a few times a week—in addition to your strength training, of course.

Walk Away From Stress

Besides the physical benefits, walking can be an excellent way to relieve stress. That phrase “walk it off” applies to more than just sore legs; If I’m upset about something, a long walk can often help me simmer down and deal with pent-up frustrations. A solitary stroll can also be a calming, meditative experience. To get the most out of it, leave your phone at home.

If I’m upset about something, a long walk can often help me simmer down and deal with pent-up frustrations.

In this day and age, we rarely get to spend time alone with our thoughts, though that is often what many of us need. It’s nice to have the chance to think things through without the distractions that inevitably come up at home or in the office. Though the first few minutes may feel tedious, the longer I walk, the more quickly time seems to pass. Take your time, and embrace the journey.



If you’re being mindful, you can learn a lot about your body mechanics by paying attention to your gait. You can even use walking to gauge your posture and screen your movement quality. Ask yourself the following questions during your walk to assess yourself:

  • Are my footfalls light and airy or heavy and lumbering?
  • Do my feet maintain their integrity throughout each phase of my stride, or do my arches collapse as I transition from my heel to my forefoot?
  • Do I walk with my chest tall and shoulders relaxed, or am I hunched over?

As you go through that checklist, make it a point to correct and improve whatever you can. If you notice yourself crashing down hard on your heels, focus on controlling your steps more and landing more gently. If your arches are collapsing, think about engaging your ankle and toe muscles to bring stability to your stride.

If your posture is problematic, imagine a string is attached to the top of your head, then pretend that you are being pulled upward by that string. Ideally, your shoulders should wind up directly above your hips, rather than in front of them or behind them. Focus on looking ahead, rather than down, as that can negatively affect your posture as well.

Let’s Go For A Walk

In addition to being a great way to enjoy some time to yourself, walking is also one of the best ways to spend leisure time with friends and family. It definitely beats sitting around or parking in front of the tube!

Walking can be a great opportunity to spend time with your family!

If you’ve got a sedentary loved one you’ve been trying to inspire toward fitness, a walk on a nice day is a great way to introduce them to a healthier lifestyle without the anxiety a formal workout or gym visit can produce. If you are a dog lover, you can even bring your furry friends along for the journey. Pets needs exercise, too!

So what are you waiting for? Let’s go for a walk!



The Amazing Benefits Of The World’s Oldest Exercise was originally published at LINK







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Alexsandr Sedykh Gives Health Update After Breaking Both Knees From Failed Squat (EXCLUSIVE)

A couple of weeks ago, Russian powerlifter Alexsandr Sedykh broke both of his knees in a tragic powerlifting accident. Now he reveals what went wrong, how his recovery is coming, when he can compete again, and more. If you have not seen it by now, the video of Sedykh collapsing and shattering his knees while […]

A couple of weeks ago, Russian powerlifter Alexsandr Sedykh broke both of his knees in a tragic powerlifting accident. Now he reveals what went wrong, how his recovery is coming, when he can compete again, and more.

If you have not seen it by now, the video of Sedykh collapsing and shattering his knees while squatting is terrible. He was looking to squat 400kg, after two successful warm ups during a recent powerlifting meet. However he would struggle with the weight from the start, ultimately falling under the weight, screaming out in pain as he broke both of his knees. Check out the video below, but be warned it is pretty brutal.

How Alexsandr Sedykh Is Recovering

Following the injury, Alexsandr Sedykh needed to get surgery on both of his knees. Although doctors said that he would need to learn to walk again, he seems to be handling things well. Speaking with FitnessVolt, he explained how his recovery process is coming along, and how he is feeling a few weeks after the incident.

“I feel better now and I’m in a stable condition,” Sedykh said. “But practically every day I feel pain in my legs. My body feels when it’s about to rain but hopefully it’s temporary.

“My trauma is the quadriceps tendon avulsion on the right leg patella, and the same on the left leg but, with the patella fracture,” he explained. “The process of recovering is going to take a lot of time. I’ll (be on bed rest) for about 2 months and take endless amount of medicine and go for procedures. I’ll have to learn how to walk but I think I’ll be able to train again in one year.”

What Went Wrong, And When Will He Return?

At the start of the day, Alexsandr Sedykh seemed to be doing well. He was able to squat 360kg and 380kg without much struggle. He reiterated that fact, saying that things were going well until the 400kg squat.

“That morning I felt fresh,” Sedykh said. “I was fully prepared for the competition and didn’t feel any anxiety at all. Usually I am so worried that I lose my appetite, but that day I was relaxed, and had a good breakfast. I knew that I had been training hard and would show the great results, and my weight was 269lbs.

“I arrived an hour and a half earlier the competition in order to warm up and get used to the hall,” he continued. “The physiological state of any sportsman has a huge impact in powerlifting, and the squat is my strongest (of the three lifts). On my way to the platform I was so sure that I’d win the competition. The first attempt was 794lbs (360kg) and it was quite easy. The second one was 838lbs (380kg) and it was easy too. Nothing hurt. My coach and I didn’t have any doubts that 882lbs (400kg) would be a goodlift. It wasn’t a limit for my body.”

Unfortunately in what seems to have been a bit of a freak accident, the 400kg ended up being too much. That being said, Alexsandr is not looking at retiring. While he still has a long road to recovery, he is hoping to get back on his feet, and return to competition in around a year.

“Sport is my life and I’ll definitely come back to training. I’m ready to squat with 838lbs (380kg) and even more, though I have to spend a lot of money on my recovery.”

How Alexsandr Sedykh Stays Positive

Obviously this type of horrific injury would be enough to make anybody depressed. On the other hand, Alexsandr Sedykh is keeping a positive mindset. He says that he is making the most out of the bad situation, by being grateful for the people he met through this experience.

“I met so many sportsmen from Belarus, Ukraine, Argentina, Iran, and the USA,” Alexsandr said. “My case went down in the history of international powerlifting. My friends help me to stay positive and my wife is changing bandages regularly. I hope I’ll come to the platform again, and beat new world records!”

It is good to see Alexsandr Sedykh keeping his head up after such a huge setback. Hopefully his recovery will go well, and he can get back to training in the timetable that he hopes for. Moreover, if he is lucky there will be minimal long lasting effects of this injury.

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Alexsandr Sedykh Gives Health Update After Breaking Both Knees From Failed Squat (EXCLUSIVE) was originally published at LINK







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Barbell Shrugs: Muscles Worked, How-To, Benefits, Variations

Few exercises will give you mountain-sized traps like barbell shrugs. This mass-building compound exercise has been around as long as anyone here can remember and that’s for good reason. It’s the go-to movement when the goal is to look more aesthetic and just bigger overall. The shrug comes in many forms as there are several […]

Few exercises will give you mountain-sized traps like barbell shrugs. This mass-building compound exercise has been around as long as anyone here can remember and that’s for good reason. It’s the go-to movement when the goal is to look more aesthetic and just bigger overall.

The shrug comes in many forms as there are several ways to do it. Some people definitely prefer certain variations over others. However, for pure mass and strength, the barbell variation is still widely used. But we’ll provide you with a well-rounded guide everything related to this exercise and some great variations too.

Muscles Worked

Barbell shrugs work the trapezius muscles, and the shoulders are also involved to a pretty decent degree. 

The trapezius or traps for short is a superficial (close to the surface of the skin) muscle of the back that was named after its trapezoid shape. It’s broad, flat, and spans across the upper back and neck starting from where the occipital bone protrudes, attaching down to the lower thoracic vertebrae and laterally to the spine of the scapula.

Barbell Shrug - Muscles Worked
Barbell Shrug – Muscles Worked

The main function of the traps is to support posture and it’s also involved in several upper body movements. 

These functions of the traps include:

  • Supporting the spine to stand erect
  • Bending the torso side to side
  • Turning the head
  • Elevation/depression, retraction of shoulders and scapula
  • Internal rotation of the arms

Interestingly, the traps have different sets of fibers that function differently. The upper muscle fibers of the traps are responsible for upward rotation and extension of the neck. The middle fibers retract the scapula, and then the lower fibers depress the scapula, internally rotate the arms, and help the upper fibers with upward rotation.

The traps assist and are assisted in function by the rhomboids, latissimus dorsi, levator scapula, and deltoids. 

How To Do Barbell Shrugs

The barbell shrug is a relatively simple exercise to execute. However, over the years, research has shown that there’s a slightly more effective way to do it compared to how it’s typically done. Now, whether or not it makes a significant difference, well that’s hard to say. 

But a study from 2013 found that a modified shrug involving upward rotation and 30-degree shoulder abduction resulted in better muscle activation in the upper and lower traps compared to the standard shrug. (1)

If you’ve ever put this variation to the test, you’ll feel the difference due to the increased muscular contraction. The abduction of the arms actually helps to maximize the contraction of the upper fibers which isn’t as effective with the arms neutral. And because the traps are more responsible for upward rotation than the other upper posterior (backside of the body) muscles, doing your shrugs this way can allow you to isolate them most effectively.  

Also, leaning slightly forward when doing barbell shrugs definitely allows you to feel the movement a bit better in the traps due to their location.

Here are step-by-step instructions for our recommended variation. Of course, you can experiment to find what works best for you though. 

Exercise Instructions

  1. Ideally, set up the bar above knee height on a rack if you can and then grip the bar (overhand) wider than shoulder-width so that you can get optimal arm abduction. Make sure the bar is deep in your palms to prevent issues with your fingers and elbows.
  2. With your back straight and chest up, drive through your heels to stand erect and move your hips forward for the starting position. 
  3. Walk back if you need more room or remain in place with feet slightly wider than shoulder-width and pointed just slightly outward. 
  4. Hinge forward at the hips slightly and keep your shoulder blades neutral (neither forward or pinched together). You can bend your hips and knees slightly although not completely necessary.
  5. Shrug your shoulders up and in while raising your shoulders out and squeeze your traps at the top.
  6. Then control the lowering phase while allowing the bar to come down far enough to where you feel a good stretch in your traps. 

Important tips 

  • Avoid using maximum poundages as this can be dangerous with bad form and it prevents you from being able to perform the exercise using a full range of motion. 
  • Shrug as high as you possibly can to maximize the contraction of the muscles. 
  • Control the eccentric (negative) portion of the shrug to take advantage of the loaded stretch.
  • Do not roll your shoulders forward or backward as this simply reduced the effectiveness of the exercise. The traps are best activated with neutral or even retracted shoulder blades.
  • Bending forward slightly can prevent the bar from hitting sensitive areas. 

3 Benefits of Barbell Shrugs

Here are three quick benefits of barbell shrugs…

1. You’ll look bigger and more complete

Big traps make you have a bigger-looking upper body and not everyone who trains has great traps, so you’ll definitely stand out. You don’t even necessarily have to be huge for mountainous traps to make you appear more commanding and people do take notice. 

But many people have muscles everywhere and you can tell when they don’t pay any attention to their traps. This appears as if the person is missing something. Although, some people don’t want decent traps and that’s OK. But if you don’t train them, don’t complain that they’re underdeveloped!

Branch Warren
Branch Warren

2. You’ll have a stronger upper posterior

The posterior chain includes the muscles of the rear from top to bottom. And naturally, we can’t see these muscles when we look at ourselves from a front view. Therefore, it’s much too common that these muscles aren’t given the same attention.

That’s a huge mistake that has consequences. For one, you won’t look balanced. Secondly, structural weakness can cause injuries, and lastly, your overall performance will suffer. 

A stable and strong upper posterior is so important training in general as every compound exercise and so many other movements depend on it. For example, you must have optimal scapular strength to deadlift heavy weight, maintain thoracic extension during squats, bench press big poundages in a straight bar path, and so much more.

Shoulder stabilization is also crucial for the shoulders to be able to function optimally as a ball and socket joint. 

3. Bigger traps can make you resilient to injury

Because the traps are responsible for their functions explained previously, it makes sense that strengthening them can lessen the severity of instances where you’d otherwise suffer an injury of the neck or upper body. Just like strengthening the hamstrings has shown to prevent injury. (2)

And according to the study we mentioned earlier in the article, performing the modified shrug is an effective strategy for addressing scapular dyskinesis, which involves drooping shoulders and reduced scapula upward rotation. (1)

6 Barbell Shrug Variations

While barbell shrugs are certainly an effective exercise for building your traps, it’s not the only version or even the best for everyone. There are actually several variations that’ll develop your traps and here are 6 that we personally recommend.

1. Dumbbell shrug

The dumbbell shrug allows for more freedom and that’s why dumbbells are often used as an alternative to the barbell for any exercise. You’re not restricted to one position, the contraction is more pronounced, and with the modified shrug; the upward rotation, and arm abduction happens more naturally.

Dumbbell Shrug
Dumbbell Shrug

However, you won’t be able to lift the same amount of weight which may not be a bad thing as you probably don’t need to load maximal poundages to get the most from this movement anyway. 

2. Single-grip, cable shrug

The cable shrug is truly an excellent variation of the barbell shrug and many people prefer it. Most notably, the cable shrug allows you to be able to have your arms in any position including behind the body. It’s a good method for experimenting with different angles. 

Use a single-grip handle and do it one arm at a time or both simultaneously.

3. Trap bar shrug

Similar to the dumbbell shrug, the trap bar allows you to already have your arms positioned next to your body which is more natural for upward rotation and arm abduction. But you can also use more weight than you could with dumbbells which is better for building strength. (3)

Plus, you don’t have to worry about the bar hitting sensitive areas and the weight is close to your body which can be better on the spine for those who aren’t as proficient using a straight barbell.

For those of you who don’t know, a trap bar is also called a hex bar due to the hexagonal shape. You can stand in the middle of the implement which has 90-degree handles and stub bars to load the plates.

Smith machine shrug

The Smith machine variation is ideal for those who tend to experience lower back pain during the shrug. You’re locked in and there’s no free movement or stabilization needed which is good for certain exercisers.

However, it’s by no means a substitute for free weight variation if you desire full development and maximum strength gains. 

Behind-the-back shrug

This variation is best done with a barbell or Smith machine. But there’s definitely something to shrugging behind the bar behind the back that allows you to feel the contraction much better than with the barbell in front. Although, this can come down to personal preference as some people may feel it better either way. 

You definitely don’t want to go too heavy with this variation though as it can be bad for the back.

3 Barbell Shrug Alternatives

Not a fan of the barbell shrug or any shrug for that matter? Don’t fret… we’ve got you covered and here are 3 moves that you can do instead!

1. Face pulls

While you should be doing face pulls regardless, it is a great exercise for working the muscles of the upper posterior. We always recommend this exercise as the upper back muscles are often not worked enough and so it makes a great finisher that hammers the traps, as well as the rhomboids, rear delts, etc.

Read: How to utilize the face pull for more gains

2. Below-the-knee rack pull

Want to build massive traps without having to deadlift?… rack pulls below the knee is a less taxing alternative for building the same muscles and we recommend it over the ‘above-the-knee’ version.

The reason for this is that it engages all of the muscles that are necessary to perform a pull from the floor. That means the legs are doing a lot of the work which is a must for saving your back and lifting the heaviest loads possible. Many people use way too much back during an above-the-knee rack pull because the legs are taken out of the movement to a degree.

3. I-Y-T raise

In an ACE (American Council on Exercise) sponsored study, the I-Y-T raise was shown to elicit better muscle activity in the lower and middle trapezius than the most common back exercises (deadlift not included). (4)

Therefore, it definitely deserves a place on our list of shrug alternatives that build the trapezius muscles. 

Here’s an example

Wrapping Up

Barbell shrugs are still a very popular exercise for building the traps despite there being so many different variations and ways to do it. If your goal is strength, it’s very much preferred and it’s just a good idea to get used to training with a free weight barbell as it should be a tool that you use often in your workouts. 

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Barbell Shrugs: Muscles Worked, How-To, Benefits, Variations was originally published at LINK