Hamburger and Sandwich Reinvented

Subway, Quiznos, McDonalds, Burger King, Wendy's, etc... It's where Americans go for their burgers. But
what is actually on these burgers that is so "bad" for us. Hamburgers generally consists of hamburger buns, burger patties, condiments and some vegetables, a hamburger cant be that bad, can it?

A hamburger can be if built properly. Less bun, higher density protein in the meat (turkey or chicken burger), rationing condiments  and most importantly adding lots of vegetables. I love my veggies. They are the heart and soul of every meal I eat. Are you eating enough veggies?

First lets look at what you should stay away from. Most condiments are generally processed "food" with lots of added ingredients  However some similar products can be found at your local food co-op that use much safe ingredient.

• ketchup
• mayo
• mustard
• relish
• any processes sauce

In general these are products you want to stay away from for their high sodium and fat content and for the amount of processing most of these items go through. Keep in mind, products sold organically are safe the this article is referring to the use of these sauces in 'fast food settings where organic products are scarce.

I recently went to subway and got myself a sandwich. I like my veggies, you know this, so i asked for extra veggies. The photo to the left is what i got. I want more vegetables than this!

Is this enough veggies for you? It isn't for me. So what is the proper vegetable proportioning compared to protein and bread? Now of coarse bread is not paleo but most of us can't stay away from it 100%.

What veggies are you eating on you burger, sandwich, or wrap? The list probably looks like this.

• lettuce
• tomato

But what about these healthy veggies full of rich nutrients in a large variety.

• red onion
• avocado
• cucumber
• red, yellow or green pepper
• olives
• spinach
• red leaf lettuce
• cabbage
• sprouts
• mushrooms
• and more...

Add variety to your diet and add energy to your life. Make it a habit to add at least 4 of these veggies, this increase in vitamins and minerals could be enough to jump start that weight loss or maybe get in top shape for that upcoming marathon. There really isn't a bad side to eating more veggies, so why aren't you?