Eat Right!

Grilled Turkey & Ham Sandwich

Seems easy enough, I know, but you can’t go wrong with a sandwich after a workout - it’s got everything in a hand-held package. Low-sodium cold cuts provide some salt to help replace what’s lost in sweat during exercise. Tomatoes add freshness and a boost of vitamin C. You can easily substitute 100 percent whole wheat bread in this recipe to boost the fiber content. Grill it up ahead of time and pack for lunch, or whip it up in minutes for an easy weeknight dinner.


  • 1 Tablespoon light mayo
  • 1 Teaspoon Dijon mustard
  • 8 (1-ounce) slices country white bread
  • 4 (1-ounce) slices deli, lower-salt turkey breast
  • 4 (1/2 ounce) slices deli, lower-salt ham
  • 4 (1/2 ounce) slices reduced-fat cheddar cheese
  • 8 (1/4-inch-thick) slices tomato
  • Cooking spray


Combine mayonnaise and mustard in a small bowl. Spread about 1 teaspoon mayonnaise mixture over 1 side of each of 4 bread slices. Top each slice with 1 turkey slice, 1 ham slice, 1 cheese slice, and 2 tomato slices. Top with remaining bread slices.

Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add sandwiches to pan; cook 4 minutes or until lightly browned. Turn sandwiches over; cook 2 minutes or until cheese melts.

Note: Enjoy with carrot sticks and tomato soup. Heat 1 teaspoon olive oil in a medium saucepan over medium-high heat. Add 2 teaspoons bottled minced garlic to pan, and sauté 1 minute. Add 2 (14.5-ounce) cans undrained diced tomatoes; 1 (14-ounce) can fat-free, less-sodium chicken broth; 1 tablespoon balsamic vinegar; and 1/2 teaspoon black pepper. Reduce heat, and simmer 10 minutes, stirring occasionally. Garnish with chopped parsley, if desired.

Tuna Burger


  • 1 5.5oz can Albacore tuna in water
  • 1 egg white
  • 1-2 tsps chopped onion (optional)
  • Spices of your choice (I prefer a dash of garlic salt and blk pepper)


  • Drain water from tuna
  • Mix together with all ingredients
  • Squeeze mixture into a ball shape, you'll lose a little more liquid
  • Place in a pan coated with canola cooking spray at med heat
  • Slightly compress tuna ball with a spatula, forming a burger
  • Don't push down too hard or burger may come apart
  • Cook for a few minutes on each side until a light brown crust forms serve with brown rice or on a whole wheat or multi-grain bun or flat-bread
Kale Chips

This week's recipe comes from one of our great friends from Facebook and from Couch to 5K group (what's that? you might ask… stop by a store and ask, you won't regret it!) Tellis Everett, and he says that adding cayenne pepper for the "spicy crowd" is very good - let us know what you think.


  • 1 Bunch Kale
  • 1 Tablespoon Olive Oil
  • 1 Teaspoon Seasoned Salt
  • Serves 6


Preheat oven to 350 degrees F (175 degrees C. Line a non insulated cookie sheet with parchment paper.

With a knife or kitchen shears, carefully remove the leaves from the thick stems and tear into bite sized pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.

Bake until the edges brown but are not burnt - 10 to 15 minutes.


  • Calories - 58 calories (3%)
  • Fat - 2.8 grams (4%)
  • Carbs - 7.6 grams (2%)
Sweet Potato Pancakes

Are you getting tired of eating albacore tuna out of a can? Try mixing it with applesauce, yes applesauce.


  • 4oz mashed sweet potato
  • 2-3 tblsp natural applesauce
  • 2 egg whites
  • 1 scoop Whey Protein (vanilla or unflavored)


Mix ingredients together, coat griddle with canola cooking spray, pour batter to whatever size pancakes you'd like, cook and enjoy. Makes a nice pre or post workout meal. Approx. 270 cal.