February 26, 2015

Skinny Recipe: Easy Chili

It’s National Chili Day! Thank goodness, because I’ve been craving comfort food with all this cold weather we’ve been having. This recipe for chili could not be any easier if you tried… hence the name: Easy Chili. The original version uses meatless crumbles for vegetarians. However, if you’re not a vegetarian, just substitute lean ground turkey.

Easy Chili

Photo courtesy of Flickr User Meal Makeover Moms

Makes 4 servings
Serving size:2 1/2 cups chili


16 oz – vegetarian meatless crumbles (or lean ground turkey)
1 cup – onion chopped
1 cup – green bell pepper chopped
1/2 cup – carrot, strips or slices
3 cloves – garlic minced
16 oz – tomato canned, crushed, no salt added
16 oz – tomato sauce, no salt added
16 oz – kidney beans
2 tbsp – chili powder
3/4 tsp – cumin
1/4 tsp – cayenne pepper
Optional: Top with plain Greek yogurt, which tastes just like sour cream, but is packed with protein.


Cook the meatless crumbles (or lean ground turkey) according to package directions. Chop onions, green peppers and garlic. Combine the rest of the ingredients in a large pot. Add crumbles (or meat) to chili sauce. Simmer for 30 minutes.

Tip: If you want your chili to taste even better, you can use a slow-cooker or you can make it a day in advance. Chili always tastes better when it has sat in the fridge overnight.

Nutrition Info:

360 Calories per serving
Fat per serving: 3.12 g

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February 25, 2015

Stop Beating Yourself Up: Speak Kindly to Lose Weight

If you have punished yourself or called yourself names for eating foods on your taboo list, changing your self-talk is the first step to healthier eating, weight loss and a more positive food experience.

self talk reflection


Is any of this familiar?


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February 24, 2015

Quick Tip: Debug Your Desk

As many as 283 species of bacteria can thrive in ordinary office dust, including nasty streptococcus, the main cause of strep throat, and staphylococcus aureus. Wipe down your workstations, keyboards, and phones, at work AND at home, with antibacterial/disinfectant wipes.

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February 19, 2015

Skinny Recipe: Grilled Steak and Vegetable Salad

This recipe is packed with protein from the steak, vitamins and minerals from the vegetables, and good fats from the olive oil. If you’re making this for a large group, you can add a side dish of wild rice to round out the meal. The fresh herb vinaigrette serves as a great homemade salad dressing, so double the recipe if you want leftovers.


Makes 6 servings


1-1/2 pounds beef flank steak, fat trimmed, scored
6 medium Italian plum tomatoes, cut into wedges
1 medium green pepper, sliced
1 medium sweet onion, cut into small wedges
4 ears corn, cooked, cut into 1-1/2 inch pieces
Fresh Herb Vinaigrette

Fresh Herb Vinaigrette

1/3 cup red wine vinegar
1/4 cup water
3 tablespoons olive oil
2 tablespoons fresh lemon juice
2 tablespoons NutraSweet Spoonful or preferred sweetener
2 cloves garlic, minced
3 tablespoons minced fresh or 1 teaspoon dried rosemary leaves
3 tablespoons minced fresh or 1 teaspoon dried oregano leaves
1/2 teaspoon salt
1/4 teaspoon pepper


Combine all vinaigrette ingredients in covered jar; shake to mix. Makes about 3/4 cup. Keep in fridge until ready to use.

Grill steak over medium-hot coals to desired degree of doneness, about 20 minutes for medium, turning steak halfway through cooking time. Slice steak, diagonally across grain, into scant 1/4-inch slices. Combine sliced meat and vegetables in shallow serving bowl. Pour dressing over and toss. Serve immediately or refrigerate several hours and serve chilled.

NOTE: If desired, steak can be broiled rather than grilled for the same amount of time.

Nutrition Information

Calories: 305
Protein: 25g
Carbohydrates: 18g
Total Fat: 16g
Saturated Fat: 5g

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