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  • Healthy, Hearty, Vegetarian Chili Recipe

    Ingredients
    1 Tbsp olive oil 1 large onion, diced 3 celery stalks, diced 3 carrots, diced 3-5 cloves garlic, minced 3 bell peppers, diced 2 poblano peppers, diced 2 italian peppers, diced 3 jalapeno peppers, seeded and minced 1 cup fresh or frozen corn 1 cup broccoli florets, cut into bite sized pieces 2 cans diced tomatoes 2 Tbsp chili powder 2 Tbsp garlic powder 2 tsp cumin 2 tsp paprika 1 tsp coriander 1 can navy beans, rinsed and drained 1 can garbanzo beans, rinsed and drained 1 package tofu, pressed to remove liquid Directions
    Heat a large pot over medium heat. Add the onion, celery and carrots, cook for 5 minutes. Add the garlic and all peppers, cook another ....

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  • What’s Your New Year’s Resolution?

    If you don’t have one yet, start thinking about it now! Waiting until January 1st reduces your chance of success. Here are a few other tips to make your resolution stick. Be Serious
    Making a half-hearted, unrealistic resolution will get you half-hearted, disappointing results. Take your resolutions seriously or don’t make them at all. Be Confident
    Feeling confident that you can change a behavior is absolutely crucial to your success. Make sure what you resolve to do is achievable and realistic for you. Fight back against negative self-talk and use positive affirmations. Plan the Details
    Are you ready? It takes more than just declaring you will lose ....

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  • Tomato Lime Lentils

    Serves 4:
    1 cup Dry Lentils (or to save time, use 1 package of Trader Joe’s Steamed Lentils or 1-16 oz can, rinse and drained) 8 Plum Tomatoes, chopped Juice of 1 lime 3 Garlic cloves, minced 1 tsp Extra Virgin Olive Oil 1/2 cup chopped cilantro 2 Avocados, sliced 1. To prepare lentils: Rinse lentils well in cold water, then bring to a boil in 2 cups of water. Lower heat and simmer uncovered for 30-45 minutes, until lentils are tender. Drain and set aside. 2. Heat oil over medium heat. Add garlic and sauté for 1-2 minutes. Add cooked lentils, tomatoes, and lime juice. Allow to heat through, then top with cilantro and avocado slices. Serve over brown rice, quinoa, ....

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  • 10 Nutrition Tips for Busy People

    We get it, we all have busy lives. Sometimes there are just not enough hours in the day to get everything done. But if you are committed to weight-loss and health, you prioritize your to-do list and make eating a healthy diet important! Here are a few tips to make eating right easy, fast and stress free: 1. Don’t skip meals. Always start your day with a good breakfast that includes 100% whole grain bread or cereal and lean protein such as skim milk, eggs or egg whites, or low-fat yogurt. Throughout the day eat small, frequent meals and snacks to keep your blood sugar and energy levels steady. Under-eating can lead to fatigue, low concentration, and headaches. 2. Prepare healthy ....

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  • How Healthy is Your Household?

    Everyone wants good things for their family: health, happiness, and enjoyment of life. When it comes to raising kids, it can be tricky. Despite our best intentions, the growing child obesity epidemic suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents. With all the advances in medicine, how could this possibly be true? The blame definitely can be attributed to today’s toxic food environment and lack of physical activity. In short, our families are eating too much junk and are not active enough. Kids are especially vulnerable to developing unhealthy behaviors. Junk food is advertised directly ....

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  • White Bean Hummus

    Use this white bean hummus instead of creamy dressings or cheese in your sandwich. The hummus is filled with healthy protein and fiber. Servings: 8 Here’s what you need… 2 cans white beans, drained and rinsed 1 small onion, chopped 3 cloves garlic, minced 1/2 cup whole wheat bread crumbs 1 Tablespoon Dijon mustard Juice of 1 lemon 1 teaspoon olive oil 1/2 teaspoon dried basil 1/2 teaspoon dried thyme dash of salt 1. Throw everything into the food processor or blender and blend until smooth and creamy. 2. Spread onto whole wheat bread or use as a dip for cut veggies. Nutritional Analysis: One serving equals: 124 calories, 1.6g fat, 20g carbohydrate, 5.5g ....

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  • Have you Heard of Resistant Starch?

    When you hear “starch”, most people think “foods to avoid”. Potatoes, rice, flour…. Is it too much carbohydrate? Resistant starch is a type of carbohydrate (just like other forms of starch), but acts more like fiber. It resists digestion in the small intestine – where most carbohydrate digestion takes place. Instead, resistant starch, like other types of fiber, is digested in the large intestine by healthy bacteria lining your GI tract. Think of resistant starch as “food” for the healthy bacteria in your gut. The bacteria produce healthful short-chain fatty acids that keep your intestinal cells healthy, decrease bowel inflammation and ....

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  • Healthy Tuna Melts

    Gone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries – this recipe gives you all of that comforting taste without the guilt. And it only takes a few minutes to make! Serve your healthy tuna melts up with a side of whole grain rice and steamed veggies for an all around winner of a meal. Servings: 2 Here’s what you need… 6 oz can of albacore tuna (in water), drained and flaked 1 egg white 2 Tablespoons oatmeal 2 Tablespoons diced onion ¼ teaspoon garlic powder 2 teaspoons low-fat shredded cheese Salt and pepper to taste Blend all of the ingredients (except the cheese) in a bowl. Pre-heat a ....

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