Weight Loss and Beans

Beans are good for more than just your heart. They’re loaded with proteins, antioxidants, vitamins, and that can benefit your brain and muscles, too. Not to mention, they digest really slowly, which can help you feel fuller, longer, and fuel weight loss efforts without causing feelings of deprivation. Look for easy-to-use, pre-cooked BPA-free varieties that come in a pouch or a box.

Add them to soups and salads or mix them with brown rice and steamed vegetables to create a hearty—yet healthy—dinner. Big into snacking? Mix black beans with some salsa and corn, and serve with some whole grain crackers in place of your favorite packaged dip. Just make sure you slip them into your diet! Eating beans is one of the 10 daily habits that blast belly fat.

Protein Payoff: 1/2 cup, 109-148 calories, 7-10 grams of protein

Need a Substitute for Sour Cream

Avocados can be perfect for dishes that are usually made with sour cream.

For instance, you can make baked potatoes topped with mashed avocados and shredded cheese. Another option is to make a dairy-free sour cream substitute by blending together the following:

  • 2 avocados
  • Juice of 2 limes
  • 2 tablespoons of water
  • 2 tablespoons of olive oil or avocado oil
  • Pinch of salt
  • Pinch of pepper

Beware of Health Halos

Do you consider products from specialty supermarkets to be healthier than those from other grocery stores? Or do you think that dishes from organic restaurants are all waistline-friendly? If you answered yes to either of these questions, you could be derailing your weight loss efforts. When people guess the number of calories in a sandwich coming from a “healthy” restaurant, they estimate that it has, on average, 35 percent fewer calories than they do when it comes from an “unhealthy” restaurant, according to a study in the Journal of Consumer Research. Remember that the next time you reach for that package of Whole Foods’ Organic Fruit & Nut Granola. One cup of this seemingly healthy snack contains almost 500 calories. Yikes!

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Quick & Easy Egg Sandwich

Ingredients:

4- large eggs
4 -whole wheat English muffins
1 -medium avocado, sliced into 8 wedges
4 -slices cheddar cheese
Directions;

Preheat oven to 350 degrees F, and use cooking oil to lightly grease 4 wells in a muffin tin. Crack 1 egg into each muffin cup. Bake the eggs for 15-20 minutes.

While the eggs are cooling, slice the English muffins in half. Toast them in a toaster oven. If you don’t have a toaster oven, toast muffins in a non-stick pan over medium heat until both sides are crispy. Set muffins aside.

Build your sandwich by topping one slice of English muffin with 1 egg, 2 avocado wedges and 1 slice of cheese. Place top on English muffin. If you prefer, you can warm the sandwich in the microwave for 20 seconds to melt the cheese.

Nutrition Information

Serves: 4 | Serving Size: 1 sandwich

Per serving: Calories: 369 Total Fat: 21g Saturated Fat: 8g  Cholesterol: 241mg Sodium: 464mg Carbohydrate: 27g Dietary Fiber: 6g Sugar: 3g Protein: 18g

Healthy Turkey Chili

Prep time: 10 mins
Cook time: 45 mins
Total time: 55 mins
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INGREDIENTS:

2 teaspoons olive oil
1 yellow onion, chopped
3 garlic cloves, minced
1 medium red bell pepper, chopped
1 pound extra lean ground turkey or chicken (99%)
4 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1/4 teaspoon cayenne pepper
1/2 teaspoon salt, plus more to taste
1 (28-ounce) can diced tomatoes or crushed tomatoes
1 1/4 cups chicken broth
2 (15 oz) cans dark red kidney beans, rinsed and drained
1 (15 oz) can sweet corn, rinsed and drained

INSTRUCTIONS:

Place oil in a large pot and place over medium high heat. Add in onion, garlic and red pepper and saute for 5-7 minutes, stirring frequently. Next add in ground turkey and break up the meat; cooking until no longer pink. Next add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 20 seconds.
Next add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together. Taste and adjust seasonings and salt as necessary. Garnish with anything you’d like.
Makes 6 servings, about 1 1/2 cups each@ 335 calories