Black Bean Soup

I made this recipe the other day when I was home with sick kids.  I was kind of going stir crazy from being stuck at home for three days straight so I unwound by trying a bunch of new recipes.  My picky hubby loved them all...I consider it safe to share a recipe if he approves of it:).

Black Bean Soup

Makes 6-1 cup servings

155 calories per cup 

 

Image from Bonappetit

3 cups black beans

 (I used dry ones that I had made earlier and had stored in the freezer. 

I am sure canned would work just fine.)

1 TBSP Olive Oil

1 Med Onion chopped

1 Bell Pepper, chopped

 (any color, I used green)

2 stalks celery, chopped

Saute the onion, pepper and celery in a large pot until soft and onion starts to brown.

Add the following and simmer on low for 1-1.5 hours-

1 Jalapeno Pepper

(I removed all the seeds and rims and it wasn't spicy at all)

3 cloves garlic, minced

1 TBSP cumin

8 cups water

2 Boullion Cubes 

 (Veggie or Chicken.  If you opt to use stock, reduce the amount of water you use)

1 Bay Leaf

Salt to taste

Puree half the soup in a blender once it is done simmering and add back to the rest of the soup.  Serve with a little avocado or Greek yogurt. Or throw a few tablespoons of salsa in there to spice it up...yum!

Notes-

I didn't have any bay leaves so I left them out. I did add some cinnamon and nutmeg to make the soup a little more interesting. I was pleased with the result but I don't know how much I ended up using...sorry.

I will be sharing the other recipes soon!

At-Home Interval Workout

This is a great workout for when you are short on time but still want to work hard.  It is just under 23 minutes including the warm-up and cool-down.  If you have more time this would be a good finish to a cardio session.  

 

Let me know how it goes:)!

 

Happy Workout!

Skinny Tips...

So I came across this video while checking out YouTube for workout ideas.  There are some good ideas to help you either eat less or reduce your food cravings. 

I thought this might be a good thing for us to have on our minds as we head into the weekend. 

It is actually kind of entertaining to watch but if you don't have time I will do a quick rundown for you...

P.S. I promise not everything I will post will have to do with Jillian Michaels.

Skinny Tips-

1. Eat 5 walnuts or 8 almonds before a big meal (lunch or dinner).  They release a hormone that delays gastric emptying which should help you to feel fuller longer.

2.  Brush your teeth often throughout the day.  Foods like pizza and pasta may not sound as good if you have the taste of toothpaste in your mouth. 

3.  When you have a craving you just can't get rid off try eating three bites of it and walking away for ten minutes.  You won't feel deprived but you won't over do it either. (not sure this would work for me.  I tend to go all or nothing:)

4.  Wear tight clothing.  Even go as far as wearing spanx under your clothes.  If you feel constricted in your clothes you just may not want to eat more food making them feel tighter. (I am so doing this!)

5.  Cook your pasta to al dente.  It lowers the glycemic index of the pasta.  You should also pair your pasta with fat and protein.  This also keep the glycemic index lower.  

6.  Use a fiber supplement before a meal.  It will expand in your tummy helping you to feel more full.

7.  Ruin your food!  If you are sitting at a table and you keep picking at the food after you are done grab the salt and dump so much on it that the food no longer is a temptation.

Are you going to try any of these skinny tips? 

Roasted Chickpeas are Yummy

We were home bound today in an attempt to keep our germs quarantined.  My oldest either has the flu or some other stomach bug.  So far the rest of us have remained healthy...fingers crossed!!!

To keep me from going stir crazy I decided to try roasted chickpeas.  They were yummy.  They made the perfect little snack.  

I just made mine with random seasonings from my cupboards.  I just came across a few variations I will be trying.  

You have to give these babies a try.  I am definitely making the honey cinnamon ones tomorrow. 

recipe and pic come from HERE

Ingredients

(Each 1/4 cup of chickpeas prepared with a little olive oil spray is about 100 calories.  

Some of the seasonings will add to calorie count)

• 2 cans chickpeas (garbanzo beans) or about 4 cups cooked chickpeas from dried beans
• Olive oil spray to lightly coat the chickpeas
• seasonings of your choice (see below for suggestions)

1. Preheat oven to 375 degrees. 
2. Prepare the beans for roasting by draining and rinsing them, then letting them dry on a towel until most of the excess moisture is absorbed. Spread on a baking sheet lined with parchment paper or a silicone baking mat. Roast the chickpeas in the oven for 45-60 minutes or until the beans are crunchy throughout (just test one- if they are still mostly soft on the inside and there’s no crunch, keep baking). Be sure to shake the pan a few times while baking the beans to avoid burning them.
3. Immediately (while beans are still hot), toss with olive oil and seasonings. Serve hot or at room temperature. They are best the first day, but can be kept in an airtight container for up to 4 days.

Seasoning Suggestions (add more or less if you like, these are just guidelines)

1. Sesame Soy- 1 teaspoon sesame oil, 1 teaspoon garlic powder, 1/2 teaspoon sea salt, 1 tablespoon sesame seeds
2. Honey Cinnamon- 1 teaspoon cinnamon, a pinch nutmeg, 1/4 teaspoon sea salt, 2 tablespoons honey (you can throw these back in the oven for 10-15 minutes to carmelize if you like)
3. Garlic Parmesan- 1/4 cup grated parmesan cheese, 1 teaspoon garlic powder or 2 cloves fresh minced garlic, 1/4 teaspoon fresh cracked pepper, 1/2 teaspoon sea salt
4. Smoky Spice Blend- 1/2 teaspoon ancho chile powder, 1/2 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon cumin, 1/4 teaspoon fresh cracked pepper, 1/2 teaspoon sea salt, pinch cayenne (optional)

Biggest Loser Pancakes

I have a pancake recipe that I already love but I was curious how these ones tasted so I made them for breakfast for my girls yesterday. They loved them:)...me too!  I will be making these again in the near future.  The one thing I like about recipes like this is they can be kept in the fridge for a few days so I can double the recipe and have extras on hand for healthy snacks or breakfast the next day.

Just beware that they are not going to be big and fluffy like I-HOP pancakes.  They are more the consistency of french toast.  

Oh and who knew you could do so much with cottage cheese when it is whipped in the blender or food processor?  I am loving it!

BIGGEST LOSER PANCAKES 

Yield: 9 pancakes

Serving Size: 3 pancakes

Calories per serving: 220

• 6 egg whites
• 1 cup rolled oats, dry
• 1 cup cottage cheese
• 2 tsp sugar
• 1 tsp cinnamon
• 1 tsp vanilla

Instructions:

1. Add all ingredients to a blender and blend until smooth.
2. Heat a large non-stick skillet and spray with non-stick cooking spray, or use a non stick pan. For each pancake pour 1/4 cup of the batter, I made 3 pancakes at a time in my large skillet. Flip when they start to bubble and cook until golden brown.
3. Repeat with remaining batter.
4. Serve with fresh berries and honey or a little peanut butter. (calorie count does not include toppings)

ENJOY!!!

Notes

 Calories may vary based on products and brands used. Other nutritional information: Total Carbs: 25.3 g Fiber: 3.2 g Sugar: 4 g Protein: 21.2 g

I found the recipe and picture HERE.

Inspiring Others...

When I was pregnant with my first baby I was teaching classes at a club in Des Moines, Iowa.  There were definitely days when I was so tired and uncomfortable that I just didn't want to teach.  After class one day a class member came up to me and expressed how much she appreciated me.  She had just lost her job and was having to make a career changge which also meant relocating across the country.  She was overwhelmed and a little depressed about her situation.  She let me know that I was her motivation to not give up.  She figured if I could teach group exercise classes being 9 months prego she could keep a smile on her face and look for the good in life.  I never would have thought I would influence anyone in this way just by teaching a step class at the gym.  

Someone looks up to you like this when they see you setting and reaching your health goals. It may be a family member or friend or a complete stranger. 

Today let us inspire those around us to be strong, to stay the course.  I promise you someone is watching and you will make a difference.  And remember progress is progress no matter how small.

I am attempting to make these tomorrow...

Quinoa Protein Bars

From SkinnyMs.

I am totally curious.

I will let you know how it goes.

In the meantime here is a little snack idea that will also satisfy your sweet tooth

1 Rice cake (40-60cals)

1 TBSP Peanut Butter ((100 cals)

Drizzle of honey (about a tsp 20 clas)

Top with  one of the following-

10 chocolate chips (27 cals), 1/2 banana sliced (50 cals), raisins,

1 TBSP crushed walnuts (50 cals)

I had some successes in the kitchen this morning so I will be sharing lots of recipes tomorrow!

  

Jillian Michaels Ab Workout...

Jillian's 6 week six pack workout is pretty good.  It focuses on abdominal exercises but has a lot of full body stuff too.  Plus it will keep your heart rate up so you burn some calories.  I would think this would be a decent dvd to have on hand.  Or just use the youtube video...

I will be using some of these moves for my training clients tomorrow.  I am going to do it for part of my workout too.  Just FYI you will be seeing a lot of ab workouts on here.  I am so ready to get some muscle tone back in my post baby belly.