1 small clove garlic, finely chopped
1 small onion chopped
1 small green pepper chopped
1 celery stalk, chopped
1 carrot chopped
1 28 ounce can tomatoes
1 can kidney beans
2- 4 ounce cans of chopped green chilies
1/4 cup bulgur wheat
2 teaspoons chili powder
1 teaspoon basil
1 teaspoon lemon juice
1 teaspoon oregano
1/2 teaspoon cumin
1. Cook garlic , 2 minutes over medium-low heat without browning. Add onion, green pepper, celery and carrots. Cook 5 minutes, stirring often.
2. Add tomatoes, undrained kidney beans, undrained chilies, bulgur, chili powder, basil, lemon juice, oregano and cumin. Bring to boil , then simmer, uncovered for 20 minutes, stirring often.
Holiday weight gain, the myths and the facts Some interesting information, from mid-November to mid-January (that's just 60 days) many people gain an average of 1-2 pounds. This may not sound like a lot, but if you don't lose it once the New Year starts, those 1-2 lbs can start to buildup over time. Moreover, people who are already overweight or obese prior to the start of the season gain even more weight when compared to people who fall within a normal weight range. Here's another great article on what science actually says about holiday weight gain.
Five healthy strategies to feel great during the holidays!
1. Eat before you go to a party. If you are going to a party that is just appetizers, eat dinner. Have some protein and veggies. You will be much less inclined to eat food that is not good for you and high in calories.
2. Schedule your workouts. Keep your promise to yourself and don’t cancel. You wouldn’t do it to a friend so please do not do it to yourself.
3. You are not perfect. If you eat or drink too much one day or two or skip a few workouts, do not throw the baby out with the bath water. Get back on track with the next meal or the next day.
4. Start working out now. Why wait!! Why put off for tomorrow what you can do today? Get a gym membership, sign up for classes, hire a trainer or get a friend to join you for accountability.
5. Mindful eating. The key to eating mindfully is planning and slowing down. This is especially important during the craziness, stress and extra food of the holidays, that Thanksgiving to New Years stretch is where we are more likely to eat more mindlessly than mindfully. Take a look at this chart to help you determine how you can implement just one mindful eating practice this holiday season.
If you are not practicing any of the ideas I have listed above, then try to implement at least one during the next week or so. If you are doing a few of the ideas I mentioned continue to stay the course. No reason to let yourself down during a stressful time. The best gift you can give yourself and loved ones this holiday season is a healthy mind and body!