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Turkey Chili

December 3, 2009

I am an avid watcher of the show Biggest Loser. In both the recap show and another episode they have mentioned turkey chili as a delicious healthy meal. So, I decided that sounded really good given this cold cold weather. There are a ton of recipes out there, some more complex then others. I found this one to be very tasty while at the same time being simple. Enjoy!

1 lb ground turkey
1 cup chopped onions
1 can diced green chilies
1 can diced tomatoes
2 tabelspoons olive oil
2 cloves garlic
4 tablespoons chili powder (to your taste)
salt & pepper
hot sauce if desired

Brown ground turkey in olive oil until brown, add onions and cook until soft. Add garlic, salt, pepper and chilie powder, mix well, add chopped chilies, diced tomatoes and simmer for about an hour on low. Serve with sour cream and grated cheese. Add hot sauce if desired. Recipe found at cooks.com

Curtis Stone a healthy cooking chef that works with the biggest loser also has a great however complex turkey chili recipe. If you have the time I am sure it would be wonderful! Check it out here and other biggest loser recipes.

Do you think a low-carb diet is healthy?

November 16, 2009

There has always been a lot of craze about low carbohydrate diets. I decided to do some research and see what the real story is.

Do you think a low-carb diet is healthy?

I think low-carb diets can be either healthy or unhealthy depending on the foods you choose. A low-carb diet that consists mostly of fish, poultry, low-fat dairy, lots of greens and vegetables, nuts and seeds plus plenty of water is very healthy.  A diet like this would provide the vitamins and minerals you need, plenty of protein and not a lot of added chemicals and food additives that may not be good for you.

A low-carb diet full of processed meats, too much cheese, unhealthy fats, and low-carb snacks sweetened with alcohol sugars is not a healthy diet.

Most processed meats such as sausage, bacon, hot dogs and some sliced meat have nitrites that may combine with other substances to form N-Nitroso compounds in the body. These compounds may be part of the reason why eating processed meats has been associated with a higher risk of colorectal cancer.

Tips for a Healthy Low-Carb Diet

  • eat lots of green vegetables daily like asparagus, broccoli and green beans
  • try several varieties of delicious greens and lettuce with low-carb dressings
  • choose fish over red meat which is high in saturated fat
  • drink plenty of water
  • berries make a terrific low-carb dessert
  • consider taking a daily multivitamin and calcium supplement
  • avoid processed meats that contain nitrites and saturated fats

Remember that to lose weight you still have to monitor the number of calories you consume. Low-carb snacks sweetened with alcohol sugars and high-fat meat and cheese may still contain a lot of calories. Calorie-Count Plus has the tools to help you track your calories so that you don’t overdo it.

Source:

Ward MH, Cross AJ, Divan H, Kulldorff M, Nowell-Kadlubar S, Kadlubar FF, Sinha R. “Processed meat intake, CYP2A6 activity and risk of colorectal adenoma.” Carcinogenesis. 2007 Jun;28(6):1210-6. Epub 2007 Feb 2.

Ina Garten’s Perfect Roast Chicken

November 16, 2009

My sister made this awesome chicken yesterday for dinner and it was amazing. It was also very healthy and she got the whole chicken on sale at smiths so it is also very affordable! It is so good! And I think the fresh thyme, garlic and fennel make a difference. Fennel is so good when it’s cooked.  We ate it with a great salad and come yummy potatoes. Made for a very lite delicious Sunday meal. Ina is the author of Barefoot Contessa and has an awesome show on food network.  Look into more of her great recipes.

Ina Garten’s Perfect Roast Chicken

Ingredients

  • 1 (5 to 6 pound) roasting chicken
  • Kosher salt
  • Freshly ground black pepper
  • 1 large bunch fresh thyme, plus 20 sprigs
  • 1 lemon, halved
  • 1 head garlic, cut in half crosswise
  • 2 tablespoons (1/4 stick) butter, melted
  • 1 large yellow onion, thickly sliced
  • 4 carrots cut into 2-inch chunks
  • 1 bulb of fennel, tops removed, and cut into wedges
  • Olive oil

Directions

Preheat the oven to 425 degrees F.

Remove the chicken giblets. Rinse the chicken inside and out. Remove any excess fat and leftover pin feathers and pat the outside dry. Liberally salt and pepper the inside of the chicken. Stuff the cavity with the bunch of thyme, both halves of lemon, and all the garlic. Brush the outside of the chicken with the butter and sprinkle again with salt and pepper. Tie the legs together with kitchen string and tuck the wing tips under the body of the chicken. Place the onions, carrots, and fennel in a roasting pan. Toss with salt, pepper, 20 sprigs of thyme, and olive oil. Spread around the bottom of the roasting pan and place the chicken on top.

Roast the chicken for 1 1/2 hours, or until the juices run clear when you cut between a leg and thigh. Remove the chicken and vegetables to a platter and cover with aluminum foil for about 20 minutes. Slice the chicken onto a platter and serve it with the vegetables.  Recipe taken from food network.

Healthy Chicken Parmesan

November 12, 2009

I have been dying to make Chicken Parmesan. I finally found a healthy recipe that was pretty easy and healthy! I found this great recipe on food network. It is by Ellie Krieger who is the host of Healthy Appetite. She has a lot of really great healthy recipes so check her out. I served it with some whole grain pasta and it was a hit!

EK0503_Chicken-Parmesan_lg

Ingredients

  • 4 slices whole-wheat bread (1-ounce each)
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 4 teaspoons paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 egg whites
  • 1/2 cup skim milk
  • 1/2 cup all-purpose flour
  • 4 (6 ounce) skinless boneless chicken breast halves, pounded to 1/2-inch thickness
  • Olive oil cooking spray
  • 1 jar good-quality marinara sauce (about 3 1/2 cups)
  • 3/4 cup (3 ounces) shredded part-skim mozzarella cheese
  • 2 tablespoons (1/2-ounce) shredded Parmesan

Directions

Preheat the oven to 350 degrees F.

Place the bread in the bowl of a food processor and process until fine crumbs are formed, about 25 to 30 seconds. Put the crumbs on a baking sheet and bake for 12 minutes, until golden. (You will wind up with about 1 1/3 cups toasted crumbs.)

In a medium bowl, toss the crumbs with oregano, garlic powder, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper. In another bowl, whisk the egg whites and milk together. In a third bowl stir together the flour, and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dip each piece of chicken, 1 piece at a time, in flour, shaking off excess, then egg, then bread crumbs, shaking off excess.

Increase oven temperature to 400 degrees. Place breaded breasts in a glass baking dish and spray on each side with cooking spray, about 5 seconds total per side. Bake breasts until cooked though and crumbs are browned, about 15 minutes. Top with marinara sauce, mozzarella and parmesan and return to oven for an additional 10 minutes, until cheese is bubbling.

  • Per Serving

(Serving size, 1 piece chicken with sauce and cheese)

Calories 410; Total Fat 11 g; (Sat Fat 4.5 g, Mono Fat 2.7 g, Poly Fat 1.2 g) ; Protein 50 g; Carb 31 g; Fiber 2 g; Cholesterol 110 mg; Sodium 1200 mg

Excellent source of: Protein, Vitamin A, Riboflavin, Niacin, Vitamin B6, Vitamin C, Calcium, Iron, Phosphorus, Selenium

Good source of: Thiamin, Vitamin B12, Pantothenic Acid, Iodine, Magnesium, Manganese, Potassium, Zinc

There is also of video of Elle making Chicken Parmesan you can find it in my video section or here

Healthy Holidays!

November 11, 2009

thanksgiving-dinner

Now that the Preparing for the Holiday season is in full bloom I am reminded how easy it is to gain weight over the Holiday season. It always happens to me! Some years are worse than others.  This year I am certain that it is not going to happen to me!  Diet Review had some great suggestions!

Suggestions for staying on track this holiday season include:

Plan Your Workouts: You know how busy you’ll be between Thanksgiving and New Years so start off on the right foot by committing now to a regular exercise routine. To make sure you don’t go askew; mark off on your calendar each day that you will be going to the gym between now and January 1, 2009.  If you know you have a party coming up, make certain to schedule gym time the day before and after the party. By having your schedule set in advance you are less likely to over-commit yourself to the point where you will miss those all important workouts.

Plan Your Meals: Pre-plan your meals for the next few weeks.  Rather than attempting to lose weight over the holidays, focus on a maintenance mode.  By pre-planning your meals you know that you will stay close to your allotted calories and even if you cheat with a (small) slice of pumpkin pie, you will still be able to maintain your current weight.

When you know you have a party you’ll be attending, plan to eat a meal roughly an hour before attending the event that consists of quality lean protein, vegetables and a small portion of whole grains. You never want to go to an event on an empty stomach, and by eating beforehand, you are less likely to mindlessly grab calorie laden foods while at the party. Remember, if you fail to plan you plan to fail!

pumpkinpie With these suggestions you can still have some tasty treats here and there!

Pilates!

November 5, 2009

Pilates has become my new obsession! Wikipedia say that Pilates focuses on the core postural muscles which help keep the body balanced and which are essential to providing support for the spine. In particular, Pilates exercises teach awareness of breath and alignment of the spine, and aim to strengthen the deep torso muscles.  I was getting sick of my work out routine of just boring old running or riding the bike. Pilates was just the thing I needed to mix up my routine.  I have also started to notice a change in my body. It’s a great way to get toned without doing any heavy lifting.  One of my Pilates instructors told me about the 10-20-30 day challenge. It is that after 10 times of going to Pilates you will feel better, after 20 times you will notice a difference in your body, and after 30 times you will notice a complete difference in your body! I am giving it a try and I encourage you to try it too! Its addicting!

images.jpeg1 images For cute pilates apparel and tips go to pojofitness.com

Runners World 8 New Rules for Healthy Eating

November 2, 2009

The Runners World website has great tips and recipes for runners/anyone who is working out or trying to be healthy. Mark Bittman, a longtime runner and author of two cookbooks, has great recipes and advice for runners. He published 8 tips for healthy eating on the Runners World website that I thought were very helpful and interesting. Here they are…

Don’t set goals you can’t reach

Ultimately, animal products are treats

Don’t worry (too much) about “nutrients”

Don’t confuse energy bars with real food

Eat what you like, but think about proportion

Think plants first

Start shopping and start cooking- I really like this tip. Its so true that until you make going to the store and preparing for healthy meals a priority you will not lose weight or become healthier. It takes some time but I have found that you will really grow to love cooking and making eating healthy a priority!

Buy and make extra- This is a great idea especially if you have a busy schedule. You can eat a quick healthy meal or snack that you prepared ahead of time.

bittman100910_200

Mark Bittman also has great recipes on the Runners World site that I loved. Stay tuned for some of those coming up.