PICK YOUR POISON

PICK YOUR POISON   Added sugar is well, just that, added sugar. Are you going to have high fructose corn syrup for breakfast tomorrow? What about maple syrup and other added sweeteners? Regardless of where it comes from, it harms the body in the same way. Will you continue to sugar-bomb your bloodstream? When will you get it under control? Sugar can wreak havoc on your system, get it under control now!  I found this article that I think you will enjoy… “What Sugar Does to Your Body”

TrainWithJess.com

White Chicken Chili Recipe

This makes a delicious meal full of spicy chili flavor, white beans and chicken. And it’s so easy too!  Add a dab of greek yogurt for a blast of deliciousness!   Serves: 4-6   

Ingredients

4 skinless, boneless chicken breasts (cut all the fat off)

4 cups chicken stock

2-4 cups water (add water instead of chicken stock to save on calories) Add water depending on how ‘soupy’ you want it

1 clove garlic, minced

1 medium onion, diced

1 (15-ounce) can white beans, drain the liquid from beans (use navy or great northern beans)

1 (4-ounce) can diced green chilis (if you dont like it hot, omit this ingredient)

1 teaspoon dried oregano

1 teaspoon ground cumin

1/2 teaspoon chili powder

1 teaspoon salt

1 teaspoon ground black pepper

1 teaspoon chopped fresh oregano

Instructions

1. Add chicken to a 3-quart or larger crock pot.

2. Add all the other ingredients.  Stir until well-combined. Taste for flavor and adjust to your preference.

3. Simmer over low heat for atleast 6 hours checking every 2 hours.  Every 2 hours the chicken will cook-through and you will be able to shred it apart using 2 forks.  Shred the chicken to your liking or keep the chicken breasts intact; this is totally up to you!

Warm and delicious!

GO NUTS! Part 3 of 3…

Soy nuts make guilt-free super good for you snacks!

SOY NUTS! Let’s face it… people just love crunchy salty snacks. The problem is that nearly all the choices out there end up being bad for your health! And simply trying to suppress that natural snacking urge is nearly impossible.

Great source of B-vitamins, iron, zinc and antioxidants.

Good source of phytochemicals such as isoflavones.

Naturally cholesterol-free, plus helps lower “bad” cholesterol.

Great way to boost your natural fiber intake: Fiber promotes a healthy gastrointestinal system, reduces cholesterol, and is associated with a reduced risk of developing cardiovascular disease.

Good source of polyunsaturated fats (good fats), plus no trans fat.

Excellent source of high quality complete protein: Soybeans are an excellent source of high quality complete or whole protein. The word complete (meaning it contains all the essential amino acids) is key, since very few non-animal sources provide complete protein.

Edamame - the soy beans in the pod are taken out and roasted to become soy nuts

Soy nuts fit perfectly into a healthy low carb diet (incase any of you out there are still on this kick). For example, 1 serving of lightly salted roasted soy nuts contains only 10g carbohydrate. You then subtract the 8g of dietary fiber in that serving (since fiber doesn’t contribute to blood sugar levels) to end up with only 2g ”net” or “impact” carbs.

FYI: Soy nuts are dry roasted edamame. Either way you eat it – dry roasted or still in the pod (AKA edamame) – you will still reap the benefits! Enjoy this amazing snack and serve some at your next holiday gathering to add some fiber to everyone’s diet!

GO NUTS! Part 2 of 3…

Complete Nutrition

PISTACHIOS!   Pistachios meet a variety of nutritional needs. They contain 26 g of protein per 1 cup, and they provide 51 percent of your daily fiber requirements and 29 percent of your daily needed dose of iron. They are a shelf-stable and portable which makes pistachios ideal for snacking/eating on the go; keep in your office for a quick snack, ziploc bag in your car or gym bag, hiking, sitting at your sons/daughters sports game instead of munching on skittles….I could go on and on.

They have about 310mg of potassium (crucial for nerve control and muscle function – yeah for that) per ounce.

Pistachios contribute more than 10 different antioxidants which help to fight free radicals. What does that mean??? When you are 50 years old you can look like you are 30!

Almost 90% of the fat found in pistachios is the healthy mono- and polyunsaturated fats.

Pistachios are a “hearty” snack offering more phytosterols than any other nut which compete with cholesterol for absorption.

The green color in pistachios comes from a compound called lutein which helps to support eye health.

Pistachios are a good source of fiber providing 3 grams per serving, that’s more than many types of whole fruit.

The holidays are among us and you will need some willpower to stay away from the gross-food that could enter your body.  Have a bowl of pistachios around and keep munching on the good stuff rather than dipping your hands into a platter full of Reese’s peanut butter cookies and rum balls! 

Get them shelled or unshelled (stay away from the processed versions and go raw)…I don’t care how but do your body good and start eating pistachios!

GO NUTS! Part 1 of 3…

ALMONDS! They are heart-healthy, help improve cholesterol, decreases inflammation in your arteries, but that’s not all these little guys can do! 

Almonds Does a Body Good...Fiber & Protein!

Almonds are a nutrient dense food that provide healthy monounsaturated fat, protein and fiber, which together contribute to feeling full.  They help lower blood sugar and insulin levels.  Numerous study show when diabetic patients are put on a regimen of 15-20 almonds per day, they lower their need for diabetic medications due to glucose control.

Just 1/4 cup has almost as much calcium as a 1/4 cup of milk; so they may lower osteoporosis risk!  

Almonds are also an excellent source of vitamin E and magnesium, and a good source of potassium.

Havent tried ALMOND MILK just yet…use a splash in your tea or coffee to cut down on your sugar usage.  Use it in recipes that call for milk to save yourself on calories and sugar.  Try it in your smoothie or egg nog!

Go for whole almonds in their unsalted, raw or dry-roasted state.  15 to 20 will do for a quick and healthy snack!

Stayed tuned for tomorrow for GO NUTS part 2 of 3….

Gettin’ Ready for the Game – Chocolate Oatmeal Cookies

FOOTBALL PARTY FOOD IDEA – Gettin’ ready for the game (go EAGLES!)

Oats, cocoa, warm and gooey - who can complain!

Chocolate Oatmeal Cookies – At just about 50 calories a pop, these sweet treats score big points with everyone!

3/4 cup whole-wheat flour

3 tablespoons unsweetened cocoa powder

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt (this can be omitted, but if you must)

1/2 teaspoon ground cinnamon

1/2 cup unsweetened applesauce

3 tablespoons olive oil

1/2 cup packed LIGHT brown sugar (purchase the less-sugar version)

4 tablespoons confectioners’ sugar

2 egg whites

1 teaspoon vanilla

1 1/4 cups rolled oats

1. Preheat the oven to 350°F. Coat no-stick baking sheets with no-stick spray or line with parchment paper.

2. In a small bowl, combine the whole-wheat flour, cocoa powder, baking powder, baking soda, salt and cinnamon.

3. In a large bowl, combine the applesauce, oil, brown sugar, confectioners’ sugar, egg and vanilla. Mix until well-blended. Add the flour mixture and mix well. Stir in the oats. Drop by rounded teaspoonfuls onto the prepared baking sheets, leaving 2″ between cookies. Bake for 10 to 12 minutes, or until very lightly browned. Do not overbake (seriously, do not overbake these, there is not a lot of fat so they will dry out quickly if baked to long). Remove the cookies and allow to cool.

If you want to add more protein to this recipe, you can always smear peanut butter, almond butter, sunflower butter, or PB2 over a warm cookie once out of the oven! YUM!

Makes 40 servings. Per serving: 50 calories, 1g fat, 0.1g sat fat, 8g carbs, 3g sugar, 0.8g fiber, 2g protein