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30 healthy turkey recipes

Turkey healthy recipes

Here you´ll find 30 healthy turkey recipes.

Turkey is a relatively inexpensive source of protein, with more protein per gram than both chicken and beef, while remaining lower in fat and cholesterol than other meats. It also delivers vitamins and minerals.

Here are some key points about turkey meat:

  • Eighty-five grams of roasted turkey breast contains around 125.
  • In contrast, 85 grams of roasted dark turkey meat contains around 147 calories.
  • The dark meat of turkey typically contains more vitamins and minerals.
  • Turkey breast meat contains fewer calories and fat than most other cuts of meat.
  • Turkey contains vitamins B-6 and B-12, niacin, choline, selenium, and zinc.
  • Processed turkey meat can have a high sodium content.
  • Pasture-raised turkeys typically have higher omega-3 content than factory-farmed turkeys.

Strengthens Immune System

Eating turkey thigh and breast will provide you with a slew of nutrients and a boost in energy. It is loaded with potassium, protein, and selenium. When consumed regularly, the nutrients begin functioning resulting in a strengthened immune system. The selenium found in the turkey meat allows your immunity to ward off health-damaging viruses and bacterial infections.

Maintains Psychological Health

You can find adequate levels of tryptophan in it that are essential when it comes to managing your psychological health. Various factors can affect your mental state leaving you with depression, stress, and anxiety.

Tryptophan is responsible for producing and boosting serotonin. It is a neurotransmitter found in your brain, blood platelets, and digestive tract. The latter is necessary to consume as it helps balance your mood regularly.

Cardiovascular Health

Maintaining cardiovascular health refers to a diet packed with nourishing foods options. You can consume 2 – 3 servings of turkey in a week but avoid preparing it in excess oil. It contains zero fat content and fewer calories.

Nutritionists state that heart patients can incorporate turkey meat into their diet with regular physical activities to maintain a healthy, functioning heart.

Maintains Cholesterol Levels

High cholesterol levels contribute to various cardiovascular problems. That is why nutritionists emphasize on consuming food with minimum cholesterol content. Turkey has been blessed with such a quality and like zero fat and fewer calories; it contains minimum cholesterol levels as well.

Control Diabetes

People with diabetes do not have much food options due to calories and sugar content in them. Studies have revealed that consuming moderate servings of turkey can be helpful to curb diabetic symptoms. That is possible mainly because it contains minimum calorie, fat, cholesterol, etc. Thus, people with diabetes shouldn’t be worried as they can consume turkey at least thrice a week and can satisfy their meat cravings.

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30 healthy chicken recipes

Chicken healthy recipes

Here you´ll find 30 healthy chicken recipes. Chicken is the most common type of poultry in the world. There is significant variation in cooking methods amongst cultures. Historically common methods include roasting, baking, and frying. They are also often grilled for salads or tacos.

Protein rich

Chicken breast is an excellent source of low-fat protein. Protein helps your body to maintain muscle mass and also helps you to build muscle.

Chicken breasts are  are low in fat and low in sodium. Chicken breasts provide zero grams of carbohydrate, so they are a low-carb food. The estimated glycemic load of chicken breast (skinless, boneless, and raw) is zero.

Since chicken breasts are so versatile they are easy to incorporate into a healthy diet.

Rich in Vitamins & Minerals

It is not only a good source of protein but is also very rich in vitamins and minerals.

B vitamins in it are useful for preventing cataracts and skin disorders, boosting immunity, eliminating weakness, regulating digestion, and improving the nervous system. Also helpful in preventing migraine, heart disorders, high cholesterol, and diabetes.

Vitamin D in chicken helps in calcium absorption and bone strengthening. 

Vitamin A helps in building eyesight and minerals such as iron are helpful in hemoglobin formation, muscle activity, and eliminating anemia.  

Potassium and sodium are electrolytesphosphorus is helpful in tackling weakness, bone health, brain function, dental care, and metabolic issues.

Control of Blood Pressure

Chicken consumption has been found to be useful in controlling blood pressure as well. This was observed in people with hypertension, though the diet was also comprised of nuts, low-fat dietary products, vegetables, and fruits.

Reduced Cholesterol

The amount of saturated fat and cholesterol found in red meat such as beef, pork, and lamb are much higher than the levels found in chicken, fish, and vegetables. Therefore, the American Heart Association has advised consuming chicken or fish instead of red meat for a lowered risk of cholesterol and subsequent heart disease development. The AHA also says that consuming chicken or fish must be limited to normal levels, as excessive consumption can also lead to the development of heart disease.

Balances Cortisol Hormones

Consuming chicken can balance cortisol hormones in your body. Imbalanced cortisol hormones could in increased stressed levels. This mainly happens due to improper functioning of the adrenal gland. You need to maintain properly working adrenal gland to balance hormones in your body.

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Guest post: Long duration flights at MiddleMe & LadyReDot

Good morning, beautiful people :)

As you already know, my good friend Kally has invited me before to MiddleMe. We´ve tried to provide you exercises you can perform at your workplace and could help with your posture and tight muscles.

Probably, you don´t know these interesting facts about Kally:

  1. She loves travelling.
  2. She flights a lot.
  3. And she has just opened a travel blog: Ladyredot.com

So, I told her I had some exercises for her long duration flights and…the rest is history :)

Follow Kally´s blogs for awesome tips for your career  and travels!! Enjoy the reading and have a good flight :)

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Alternate Biceps Curl with dumbbells

This exercise is a classic :)

Standing in a split-stance position to stabilize your body, Your arms are at your sides, close to your body and your palms are facing forward. Pull the shoulder blades down and back. Your head and neck should be aligned with your spine. Do not allow the back to arch. Maintain these engagements throughout the exercise.
Slowly bend one elbow as the opposite arm should remain in the starting position. Keep your torso erect. Do not allow the elbows to move forward. Keep the palms facing forward and your wrists straight without any bend. Do not allow the shoulders to shrug.
Gently back to your starting position. Keep the dumbbell in the neutral position. Repeat to the opposite side.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.

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Standing lateral raises

This is the best exercise for your deltoids. It works mostly the medial head. I usually prescribe routines based around the medial and rear deltoids. The anterior head is involved when we work our chest so, I prefer to let it rest. Obviously, every client is different.

Stand holding your dumbbells at your sides, not in front of your body; elbows relaxed, palms facing your body.

Exhale and slowly raise your elbows up and out to your sides. Your elbows and upper arms should rise together and lead the movement ahead of the forearms and dumbbells. Pause at the top and descend slowly.

Inhale, back to the starting position and repeat.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.

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Lying Hamstring Stretch

After Knees to the chest and roll, we can continue taking care of our hips and hamstrings. First, stop rolling.

Fully extend one leg while keeping the other close to the chest with both hands. Keep your hips level and your lower back down on the floor.

Inhale. Slowly straighten your knee, grabbing the back of your leg with both hands while keeping both hips on the floor.

Exhale. Stretch to the point of soft discomfort, not to the point of pain. Never bounce. Try to keep both legs as straight as possible. To reduce the intensity, bend the knee of the lifted leg.

Hold a few seconds and repeat with the other leg.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.

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Supermans Level 1

There are several levels and variations of this exercise.

Supermans Level 1 is similar to Bird-Dog but sometimes, one simple change makes a huge difference. As the name suggests, this exercise puts you in a position that emulates Superman while he flies, which also explain why so many levels and variations :) Doing this exercise correctly and safely is simple and requires nothing more than your body and the floor. Well, You may wish to lay down a mat or rug to avoid laying directly on the floor, this is not Sparta :)

This is a great exercise for strengthening your lower back and toning your glutes.

Lie face down on your stomach with the arms and the legs extended.

Slowly, lift your left leg and right arm. Hold 2-5 seconds and back to starting position and alternate sides. Exhale as you lift your arms and legs up off the ground. Inhale, as you lower your arms and legs back down.

Don´t pull. Focus on your back and glute muscles, gently rising as much as you can. Probably you feel easier one side than the other. Don´t worry, there is always a weak side :)
Do you want to watch more exercise videos? Subscribe to my YouTube channel.

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Bird-Dog

Bird-Dog is an excellent exercise to stabilize the low back during upper and lower extremity movement. The main target of the Bird Dog is the erector spinae. It’s not that difficult to do after a little practice to get the balance right. It is helpful to use a mirror to help you with form adjustments.

How to do it:

  1. Come to a quadruped position: place your hands under your shoulders. Your fingers facing forward. Place your knees under your hips. keeping your spine and neck in a neutral position; you should be looking at the floor.
  2. Slowly extend your left leg behind you while reaching your right arm forward. Slowly return to the starting position and do the move on the opposite side. Lift the leg off the floor until it is at or near parallel to the floor. Keep both shoulders parallel to the floor. Your head should remain aligned with the spine throughout the movement. Do not lift the head or let it sag downward.
  3. Back to starting position, maintaining balance and stability in the shoulders, pelvis, and torso. Alternate sides.

It looks easy, but it´s not. Let´s see the usual mistakes or problems with the next pic.

I have to say this was not on purpose :) Usually, my first set of 30 reps (15 each side) is for stabilizing. Flipped disks are that funny :)

You should not lift your leg above hip height. This will help to avoid upward rotation at the hip. Do not allow the shoulder to tilt upward. If you cross the “red line”, you should adjust instead keep counting wrong reps.

Do you want to watch more exercise videos? Subscribe to my YouTube channel.

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The forgotten forearms (Posterior compartment)

Last but not least, the muscles located at the posterior compartment of the forearms.

Superficial posterior compartment

The extensor digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.

Extensor digitorum

Origin:

  1. lateral epicondyle via the CET (common extensor tendon).
  2. antebrachial fascia.

Insertion:

  1. the base of middle phalanx of each of the four fingers (central band).
  2. the base of distal phalanx of each of the four fingers (2 lateral bands).

The extensor digiti minimi is a two joint muscle. It acts as an extensor in both joints. It extends the wrist, which means it moves the back of the hand toward the back of the forearm. It also extends the little finger, which means it straightens the little finger from a fist. When the muscle moves, it forces the little finger to bend and stretch. Sudden or unexpected movement of the finger or trauma may damage the muscle. Traction to keep the little finger from moving is typically recommended to treat the injury. Sprain of this muscle is common in athletes but is not considered to be a serious injury.

Extensor digiti minimi

Origin:

  1. lateral epicondyle via the CET (common extensor tendon).
  2. antebrachial fascia.
  3. the ulnar aspect of extensor digitorum.

Insertion:

  1. the base of middle phalanx of the 5th digit (central band).
  2. the base of distal phalanx of the 5th digit (2 lateral bands).

The extensor carpi ulnaris muscle allows the wrist, or carpus, to extend and bend. It works in conjunction with the flexor carpi ulnaris muscle during the adduction of the wrist, meaning when the wrist bends toward the body’s midline. However, it is the only muscle responsible for ulnar deviation. This refers to the movement of the hand sideways in the direction of the pinky. The extensor carpi ulnaris muscle is the primary muscle used when you accelerate your motorcycle.

Extensor carpi ulnaris

Origin:

  1. 1st head – lateral epicondyle via the CET (common extensor tendon).
  2. 2nd head – the posterior body of the ulna.
  3. antebrachial fascia.

Insertion:

medial side of the base of the 5th metacarpal.

A common injury to the extensor carpi ulnaris is tennis elbow. This injury occurs in people that participate in activities requiring repetitive arm, elbow, and wrist, especially when they are tightly gripping an object. Some symptoms include pain when shaking hands or when squeezing/gripping an object. The pain worsens when a person moves their wrist with force. The pain intensifies because the extensor carpi ulnaris has an injury near the elbow area and as a person moves their arm, the muscle contracts, thus causing it to move over the lateral epicondyle of the humerus. This causes irritation to the already existing injury.

The brachioradialis flexes the forearm at the elbow. It enables flexion of the elbow joint. The muscle also assists with pronation and supination of the forearm. These two movements allow the forearm and hand to turn so that the palm faces up or down. The arms are the only part of the body with this ability. The muscle is used to stabilize the elbow during rapid flexion and extension while in a mid position, such as in hammering.

Brachioradialis

Origin:

  1. the upper lateral supracondylar ridge of the humerus (between the triceps and brachialis muscles).
  2. the lateral intermuscular septum of the humerus.

Insertion:

  1. the superior aspect of the styloid process of the radius.
  2. the lateral side of the distal 1/2 to 1/3 of the radius.
  3. antebrachial fascia.

The extensor carpi radialis longus is a long muscle that connects the outside of the elbow to the bone at the base of the first finger. It extends the wrist and abducts the hand.

Extensor carpi radialis longus

Origin:

  1. lower lateral supracondylar ridge (below the brachioradialis).
  2. the lateral intermuscular septum of the humerus.

Insertion:

the base of 2nd metacarpal.

The extensor carpi radialis brevis muscle aids in moving the hand. Specifically, it abducts and extends the hand at the wrist joint. It is an extensor, and an abductor of the hand at the wrist joint. That is, it serves to manipulate the wrist so that the hand moves away from the palm and towards the thumb.

Extensor carpi radialis brevis

Origin:

  1. lateral epicondyle via the CET (common extensor tendon).
  2. radial collateral ligament.
  3. antebrachial fascia.

Insertion:

base of 3rd metacarpal.

Deep posterior compartment

Supinator consists of two planes of fibers, between which the deep branch of the radial nerve lies. Its function is to supinate the forearm. Supinator always acts together with biceps, except when the elbow joint is extended.

Supinator

Origin:

  1. lateral epicondyle of humerus.
  2. supinator crest of ulna.
  3. radial collateral ligament.
  4. annular ligament.
  5. antebrachial fascia.

Insertion:

the proximal portion of the anteriorlateral surface of the radius

The extensor indicis extends the index finger, and by its continued action assists in extending the wrist and the mid carpal joints. Because the index finger and little finger have separate extensors, these fingers can be moved more independently than the other fingers.

Extensor indicis

Origin:

  1. the posterior surface of ulna (distal to extensor pollicis longus).
  2. interosseous membrane.
  3. antebrachial fascia.

Insertion:

the base of the middle and distal phalanx of the index finger

The abductor pollicis longus muscle is one of three muscles in the forearm that facilitate the movements of the thumb. The others are the extensor pollicis brevis and extensor pollicis longus. These three muscles, along with the extensor indicis, make up the group of muscles called the deep extensors.The abductor pollicis longus lies immediately below the supinator and is sometimes united with it. The chief action of abductor pollicis longus is to abduct the thumb. It also assists in extending and rotating the thumb.

Abductor pollicis longus muscle

Origin:

  1. posterior surfaces of ulna and radius.
  2. interosseous membrane.
  3. antebrachial fascia.

Insertion:

lateral aspect of base of 1st metacarpal

The extensor pollicis brevis muscle is located on the dorsal side of the forearm. In a close relationship to the abductor pollicis longus, the extensor pollicis brevis both extends and abducts the thumb.

Abductor pollicis brevis muscle

Origin:

  1. posterior surfaces of radius (below abductor pollicis longus).
  2. interosseous membrane.
  3. antebrachial fascia.

Insertion:

the base of proximal phalanx of thumb (often a slip inserts into extensor pollicis longus tendon)

The extensor pollicis longus extends the terminal phalanx of the thumb. When moving the thumb, the muscle uses the radial tubercle as a pulley.

Extensor pollicis longus

Origin:

  1. posterior surface of ulna.
  2. interosseous membrane.
  3. antebrachial fascia.

Insertion:

distal phalanx of the thumb.

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The forgotten forearms (Anterior compartment)

The lower “arm” is called the forearm. The forearm contains many muscles, including the flexors and extensors of the digits, a flexor of the elbow (brachioradialis), and pronators and supinators that turn the hand to face down or upwards, respectively. In cross-section, the forearm can be divided into two fascial compartments. The posterior compartment contains the extensors of the hands, which are supplied by the radial nerve. The anterior compartment contains the flexors, and is mainly supplied by the median nerve. Let´s focus on this one.

Superficial anterior compartment

Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

It also weakly flexes the elbow, or assists in flexion at the elbow when there is strong resistance.

Pronator teres syndrome is one cause of wrist pain. It is a type of neurogenic pain.

  • Patients with the pronator teres syndrome have numbness in median nerve distribution with repetitive pronation/supination of the forearm, not flexion and extension of the elbow.
  • Early fatigue of the forearm muscles is seen with repetitive stressful motion, especially pronation.
  • EMG may show only mildly reduced conduction velocities.
  • despite their anatomic proximity, patients with pronator teres syndrome do not have a higher incidence of AIN syndrome.

Pronator teres

Origin:

  1. Humeral head:

A. upper portion of medial epicondyle via the CFT (common flexor tendon).

B. medial brachial intermuscular septum.

2. Ulnar head – coronoid process of ulna.

3. Antebrachial fascia.

Insertion:

Lateral aspect of radius at the middle of the shaft (pronator tuberosity).

Flexor carpi radialis is a muscle of the human forearm that acts to flex and (radial) abduct the hand. It is a superficial muscle that becomes very visible as the wrist comes into flexion. The flexor carpi radialis muscle is located close to the palm side of the arm, which allows it to bend the wrist on its side. This helps to reduce the angle between the forearm and the thumb. The wrist remains straight and does not extend or bend backwards.

Flexor carpi radialis

Origin:

  1. Medial epicondyle via the CFT (common flexor tendon).
  2. Antebrachial fascia.

Insertion:

Base of the 2nd and sometimes 3rd metacarpals

Palmaris longus serves no apparent function in humans.For this reason, it is actually very popular with reconstructive surgeons because they can “harvest” the tissue or the tendon and use it to rebuild other useful muscles. What is even more interesting is the fact that the muscle is completely or partially absent in about 14 percent of the population.

Palmaris longus

 Origin:

  1. Medial epicondyle via the CFT (common flexor tendon).
  2. Antebrachial fascia.

Insertion:

  1. Central portion of the flexor retinaculum.
  2. Superficial portion of the palmar aponeurosis.

The flexor carpi ulnaris muscle works in tandem with the extensor carpi ulnaris. These muscles flex the wrist and adduct it (move it laterally in the direction of ulnar).

Flexor carpi ulnaris

Origin:

  1. Humeral head – medial epicondyle via the CFT (common flexor tendon).
  2. Ulnar head:
  • Medial aspect of olecranon.
  • Proximal 3/5 of dorsal ulnar shaft.
  • Antebrachial fascia.

Insertion:

  1. Pisiform & hamate bones (via the pisohamate ligament).
  2. Base of the 5th metacarpal (via the pisometacarpal ligament).

The flexor digitorum superficialis is an extrinsic muscle that allows the four medial fingers of the hand to flex. It flexes the middle phalanges of the fingers at the proximal interphalangeal joints, however under continued action it also flexes the metacarpophalangeal joints and wrist joint. The secondary role of the muscle is to flex the metacarpophalangeal joints. These are located between the proximal phalanges and the metacarpal bones of the palm.

Flexor digitorum superficialis

Origin:

  1. Humeral-ulnar head:
  • Medial epicondyle via the CFT (common flexor tendon).
  • Medial boarder of base of coronoid process of ulna.
  • Medial (ulnar) collateral ligament.
  • Antebrachial fascia.

2. Radial head: oblique line of radius along its upper anterior boarder.

Insertion:

Both sides of the base of each middle phalanx of the 4 fingers

Deep anterior compartment

The pronator quadratus is a muscle that is near the lower part of the radius. It is the only muscle attached only to the radius at one end and the ulna at the other.

Its function is to rotate the forearm and keep the proper distance and rotation between the ulna and radius. It is also used to turn the wrist and palm of the hand. When pronator quadratus contracts, it pulls the lateral side of the radius towards the ulna, thus pronating the hand. Its deep fibers serve to keep the two bones in the forearm bound together.

Pronator quadratus

Origin:

Distal 1/4 anteriomedial surface of ulna.

Insertion:

Distal 1/4 anteriolateral surface of radius.

The flexor digitorum profundus belly is located in the forearm. However, it is considered a hand muscle because it is primarily used for hand functionality. The muscle’s long tendons extend over the wrist and the metacarpals of the hand.

It is a flexor of the wrist and helps flex the fingers.

Flexor digitorum profundus 2

Origin:

  1. Anterior & medial surface of upper 3/4 ulna.
  2. Adjacent interosseous membrane.

Insertion:

Distal phalanx of medial 4 digits (through FDS tunnel).

The flexor pollicis longus muscle is located in the lower half of the arm, from the elbow down. It is an anatomical part that is unique to humans.

The flexor pollicis longus is a flexor of the phalanges of the thumb; when the thumb is fixed, it assists by flexing the wrist.

Flexor pollicis longus

Origin:

  1. Middle anterior surface of the radius.
  2. Interosseous membrane.
  3. (may also originate from lateral boarder of coronoid process.
  4. or medial epicondyle).

Insertion:

Palmar aspect of base of the distal phalanx of thumb (deep to flexor retinaculum).