Archive for the ‘Nutrition’ Category
Soup is a wonderful meal to enjoy when you’re focused on losing weight – with a few guidelines.
- Never choose soups that have a cream base. These are filled with more calories and fat than you need.
- Avoid soups that have noodles or rice.
- Make sure that your soup has a lean source of protein, such as lean turkey or chicken breast. Try the Turkey & Veggie Soup recipe below.
Here’s what you need…
- 1 teaspoon olive oil
- 2 garlic cloves, minced
- 1 bunch of carrots, chopped
- 2 onions, chopped
- 1 bunch of celery
- 1 fennel bulb
- 1.3 lbs lean ground turkey
- 4 cups veggie broth
- 1 (14.5oz) can stewed tomatoes
- 1 (15oz) can white kidney beans, drained and rinsed
- 4 ears of corn, kernels sliced off
- 3 Tablespoons tomato paste
- 2 teaspoons dried basil
- dash of salt and freshly ground pepper
- In a large skillet heat the olive oil. Add garlic.
- Add chopped carrots, cover for 5 minutes.
- Add onions, celery and fennel. Sauté until soft.
- In another skillet cook the ground turkey over medium heat until fully cooked, stirring often. Drain off excess fat.
- Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 40 minutes. Add extra water as desired.
Nutritional Analysis: One serving equals: 119 calories, 1 fat, 336mg sodium, 10g carbohydrate, 3g fiber, and 15g protein.
Eating healthy doesn’t have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you’re bored of eating healthy. Shhhh, your taste buds won’t suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.
Here’s what you need…
- 5 organic bell peppers
- 1 teaspoon olive oil
- 2 cloves garlic, minced
- 2 Tablespoons fresh basil, minced
- 1 yellow onion, minced
- 1 Tablespoon fresh rosemary, minced
- 1 teaspoon dried parsley
- dash of salt and pepper
- 20 oz organic ground turkey, 99% fat free
- 1 organic tomato, chopped
- 3/4 cup spaghetti sauce
- 1/4 cup shredded mozzarella cheese
- Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside.
- Preheat the oven to 350 degrees F. Prepare a baking pan with non-stick cooking spray and set aside.
- In a large skillet heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper. Cook for about 5 minutes, until the onions begin to soften. Add the ground turkey and continue to heat until the meat is browned. Add the tomato and cook for another 2 minutes.
- Remove from heat. Pour the spaghetti sauce into the turkey mixture and mix well. Add the cheese and mix until well combined.
- Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender.
Nutritional Analysis: One serving equals: 193 calories, 3 fat, 256mg sodium, 14g carbohydrate, 3g fiber, and 28g protein.
When you eat at home, you know what you’re getting.
Head to a restaurant, and it’s another story.
The ingredients, method of preparation, and portion size can easily add excess calories to your diet.
Restaurant menus have so many choices and are often full of unfamiliar terms. Is a food fried or baked? Does it come with a sauce or dressing? If you’re not careful, you won’t know answers to these questions and more until you ask them.
Before heading out to dinner tonight, here are some tips to enjoy a healthy meal.
So Many Options
When considering what to choose from dozens of options, you can easily become overwhelmed. Just as easy is to be tempted by the unhealthy choices. Thankfully, most restaurants these days include healthy options on their menus and label them accordingly.
For your main course, choose chicken, turkey, ham, or fish over beef. If it comes with a sauce, avoid creamy or cheesy sauces and go with a tomato or vegetable sauce.
Additionally, try to include a salad, fruit, or steamed vegetable, and go sparingly on dressings, cheese, salt, and butter. Instead of chips, fries, or fried rice, choose boiled rice or potatoes. (more…)
Eating out should be a luxury, not an everyday affair. If you find yourself choosing at restaurants more often than you’d like—especially if you’re eating all the wrong foods, cut back on your eating out ways and watch your calorie intake drop instantly!