HEALTHY, LOW CAL, VEGETABLE CHILI!

 This one is chuck full of vegetables, both canned and fresh and a cup in only about 125 calories (I say “only” because it depends on how much vegetables you put in – I put in MORE than the recipe calls for).  With 6 grams of protein and 7 grams of fiber per cup – it’s my FAV!!

Start out with a LARGE pot – this makes lots and lots and freezes great.

• 1 each yellow, red and green pepper
• 2 medium onions

Chop the above in 1/2 inch squares

• 1 zucchini (about 10 oz)
• 1 yellow squash (about 10 oz.)

Cut zucchini and squash lengthwise in quarters and then in 1/2 inch slices.

Cook peppers and onions in 1/4 cup water over medium heat until tender (add more water if needed) and add zucchini, squash and..

• 2 to 2 1/2 tablespoons chili powder
• 1 to 2 tsp. salt (or to taste)
• 1/2 tablespoon ground red pepper

Cook all abovd 10 more minutes and then add

• 3 cans diced tomatoes
• 2 cans pinto beans (with liquid)
• 2 cans black beans (with liquid)
• 1 or 2 cans Rotel diced tomatoes
• 1 can corn
• 1 can mushrooms
• 1 can string-beans

Over high heat bring all to boil.  Reduce to medium and simmer, uncovered for about 20 minutes.  THIS IS BEST THE NEXT DAY WHEN FLAVORS HAVE BLENDED.  ENJOY!!!  Freeze in 1 cup ziploc bags for a quick lunch or dinner.

MY NEW FAVORITE BREAKFAST!

Try this one when you’re really hungry and want something filling and nutritious!

1/2 cup cooked oatmeal (I use steel cut oats and make a “batch” and keep it in the refrigerator for fast breakfasts)

1/2 cup canned pumpkin

1/2 cup egg beaters or 1 egg (beaten)

1/2 tsp. pumpkin pie spice

3 pack Splenda (or to taste)

Mix all together and pop in microwave for about 1 1/2 to 2 minutes (until egg done).  Enjoy!  About 180 calories – 17 gm. protein – 2 gm. fat and 7 gm. fiber  YUMMMM

HERE’S A CHALLENGE FOR YOU!

I am enjoying so much training for the upcoming half marathon here in Oro Valley, AZ.  There are around 25 of us walking now either on Wednesday or Saturday mornings and some are doing both.  We’re up to 7 miles now and this week we’re going to add in some killer hills like the marathon has.  It just got me thinking of all the other marathons I’ve done – from Florida to California and many places in between.  Before each marathon I get so revved up – it’s an accomplish just to do it.  Since switching to half marathons (after 15 full with no injuries) I’m finding I’m enjoying it more.  I don’t have to train until I kill myself and still get that same satisfaction crossing the finish line.  I get to train with new friends who, I believe, many will become old friends!  Along the route there are people to talk to, experiences to exchange, sites to be enjoying and, at the end, the coveted medal!  According to statistics only 1% of people in the United States (maybe the world) will ever do a half or full marathon.  This is when being in the minority is special!

For those of you who have never committed to walking or running a full or half marathon – why?  Challenging yourself to something you think you might not be able to do and then finding out you can AND that you’re among the 1% that accomplished it can lead to a life change that you may not believe.  It made me realize that “can’t” or “never” don’t have to be in my vocabulary.  

I got hooked after my first marathon in Washington D.C.  After training six months and then walking 26.2 miles, after the event I went to a $100 a plate dinner in honor of my brother-in-law who lived in D.C.  I wore a long, sexy, red sequin dress, red stilleto heels and MY MEDAL!!!!!  My legs were fine but I had a hard time lifting my fork since my arms felt like rubber.  I was pumping my arms so fast (which I hadn’t done in training like my trainers suggested) that I really felt it then!  But, I made a hit with my medal.  I now have all 31 of them framed and, by the time I’m done, I expect to have at least 50 which means I’ll be doing half marathons until I’m an old(er) lady.   By the way, I thought I’d finish my first in 7 hours and I did it in 6 hours and 6 minutes!!

So, what’s your excuse?  Find an event near you (or far away for an adventure) and get registered and go for it!!  You may be slow, you may come in last, but it’s all about completion.  The first place and last place get the same medal and the same feeling of accomplishment.  In fact I think the one who finishes last may be the real hero – they really stepped out of their comfort zone (that place that most of us spend our lives in) and went for it.  You can to!!  THAT’S A CHALLENGE!

CHEESE SOUP FOR A CHILLY DAY!

Since we’re in the middle of winter (yes, even here in Tucson) here’s my favorite soup recipe.  It’s easy, it’s fast, it’s low calorie, it’s HOT and spicy, it’s delicious!

2 pounds mixed frozen veggies

3 to 4 cups low sodium chicken broth

10 oz. light velvetta cheese

1 can Rotelle Tomatoes 

Heat all over medium heat until cheese melts, stir often!  Enjoy!!  If you heat it too fast and too high the cheese will curdle – doesn’t look great but still tastes great!  Try it – you’ll love it!

ORGANIZE TO EAT RIGHT!

So, are you really ready to take that weight off and eat healthy?  Yeah?  Well what is all that “junk food” doing in your cabinet?  I see it!  You’re keeping it there for an “emergency”, whatever that is.  If you’re serious now’s the time to make “out with the old and in with the new” – old junk food, new healthy food.  Take a day (or a week) and start organizing those cabinets.  Take all the food off one shelf at a time and only put back those foods that will help you on your way to goal.  Throw away those opened boxes that have been sitting there for a year.  If you haven’t used them yet you probably won’t.  Give to a food pantry anything you’ve had there and know you’re not going to eat – you know those 2 for 1’s that you bought and didn’t like but are still saving.  Make a snack shelf or drawer and only put there the things that you can grab when you’re in a “mood” but that are low calorie and won’t make you binge.  I keep popcorn, rice crackers, rice cakes, hard candy (Nips), Tootsie Pops (the tiny ones), Meringue cookies, Fiber One Bars,  I won’t binge on any but they work when I want “something”.

After you’re done with the pantry get into that freezer and donate whatever has been there that you know you won’t eat now.  Same with refrigerator!  Once everything is nice and clean and you now have room – go shopping, by yourself, and really LOOK at the shelves.  Find new and healthy alternatives for what you just got rid of.  Check out my shopping lists under FAVORITE FOODS for some new ideas.  One thing I know for sure – IF IT’S NOT THERE, YOU WON’T EAT IT!  That goes for good, healthy, low calorie foods OR for “junk”foods.

Get ready for good health!!  You’re in charge of you and I know you can do it!!!