Although it sometimes feels like it, eating healthy meals isn’t rocket science. Fresh, healthy foods can often be combined quickly — it’s just a matter of knowing what to add to what. To help take away some of the mystery, check out this handy chart from Women’s Health magazine. Here are 7 quick dinners that you can put together in 5-minutes or less. For a few more details on each combination, check out the “What Nutritionists Eat When They Only Have 5 Minutes to Prep a Meal” slideshow by clicking here.
This drool-worthy Gregg’s Chunky Chili was absolutely one of my go-to meals while I was taking off over 250 pounds of excess weight. And it still is one of my favorites today (yes, I still make it all the time — even during the summer months). Besides being delicious, it’s incredibly healthy and makes for great leftovers. It freezes, thaws and reheats (microwaves!) beautifully. So I always make a huge batch (and it will be easy for you to do the same in order to enjoy this hearty — and health — dish for weeks to come).
Ingredients (in order of appearance)
5 tbsp. of extra virgin olive oil
3 white onions, peeled & chopped
2 (two) 7 oz. cans of diced green chilies (mild or hot – your choice)
3 tbsp. fresh garlic, chopped (can also used jarred, but without added oil)
4 tbsp. chili powder (more if you dare)
1 tbsp. ground cumin
1 tsp. ground cayenne pepper (more if you dare)
2+ lbs. lowfat ground turkey
1 (one) 6 lb., 6 oz. can (or several cans that equal the same) of ready cut diced tomatoes (in their own juice, no added sodium if available)
4 large bell peppers, chopped
In a large pot (the bigger the better), add the olive oil and chopped onions. Cover and cook over medium heat for several minutes (until the onions begin to soften).
Next, add the garlic, chili powder and cumin. Mix it up and then add both cans (liquid and all) of the diced green chilies to the diced onion. Cook covered, over medium heat for about 10 minutes.
Next, add the ground turkey — making sure to mix all of the meat into the mixture while keeping the turkey from “clumping” together (work to break it up into loose pieces/bits). Continue to cook on medium heat for about 20 minutes, stirring occasionally (and de-clumping the turkey when necessary).
Once the turkey is cooked through, add the canned tomatoes and chopped bell peppers, mix thoroughly, then cover and cook on high heat until the contents reach a boil. As soon as you see that your mixture is boiling, reduce the heat to LOW and cook for about 20 minutes more so all the flavors mix together and blend to perfection.
Makes approximately 18 servings
A Few Helpful Hints
Add a small green salad with carrot shavings and balsamic vinegar along with two to three multigrain crackers to create a complete meal.
After preparing this big batch of chili, I divide it into portion sizes (usually two per storage container) and then, after the containers cool off, stick them in the freezer. After a day or so of thawing (in the fridge) you can zap it in the microwave for a quick, delicious dinner anytime during the week. (You can even store single size portions and take the chili to work for an easy and delicious, microwavable lunch!)
It should be noted that this stuff is so good that you can even serve it to your friends who aren’t on a diet. (Trust me — they’ll never know they’re eating something super healthy.) I’ve even made a big batch of this recipe as a dip for parties and served it with multigrain chips along with sour cream and cheese on the side.
I make no secret of being a huge fan of the Today show’s Joy Bauer and all she does in the name of health and nutrition. In fact, our professional relationship has become a friendship and I’m honored she now refers to me as her “diet husband.” (And I’m never granting her a diet divorce!)
One of Joy’s latest ventures is Nourish Snacks, which offer convenient and delicious pre-portioned snacks that have just the right amounts of protein and carbs for a filling, nutritious pick-me-up whenever needed.
I was thrilled when Nourish Snacks wanted to feature me on one of their blogs. And I invite you to check it out by clicking here. It’s a fun interview and I didn’t hold back with my tried-and-true tips for taking off excess weight. (Faithful readers of this blog know that I took off over 250 pounds of excess weight in a sane fashion and have kept the weight off for over a decade. Plus, anytime I can let people know about my new book, Weightless, I’m all in!)
For anyone wanting more information about Nourish Snacks or their insane variety of flavors, you can click here. In the meantime, I hope you’ll check out the interview and let me know what you think. (Thanks!)
Photo Source: Nourish Snacks
Ever wonder what a single (read: healthy) portion of fruit looks like? This handy chart takes away the guess work. Fruit, while being great for you, should (like any other food) be eaten in proper portion sizes. The more reasonable we are with our portion control across the board, the better eaters (and the healthier) we become — no matter what we happen to be munching on. So take a moment to review the chart and then continue to make the kind of eating choices that add to your health, rather than detract from it.
Quick question…have you dared to begin a love story with yourself? Don’t laugh. Don’t blush. And please, don’t scoff. The more we think of ourselves with affection (no matter what we weigh, how we look or which goals we have yet to accomplish), the more we create an atmosphere that can initiate and foster real change. All we have is today. All we have is now. So why not love ourselves even as we work to change our eating or exercise habits?
For years, as I struggled to take off over 250 pounds of excess weight, I thought of myself as a lowlife loser who didn’t deserve any kind of happiness as long as I was wearing a 60-inch belt around my waist. But until I started to be gentle with myself and think of myself as a friend, I didn’t achieve my goals of true and total health. This includes our mental states. So remember: Real success (no matter what the goal) starts with real love…and that begins with you loving yourself. (True story!)
Photo Source: Spark People