Who cares if summer heat is beating down on most of us? It’s still a great time of year to make my Chunky Turkey Chili recipe (the same one featured in my latest book, Weightless: My Life As A Fat Man And How I Escaped). Recently, I visited my local farmers market, where I purchased fresh spices (see picture, below) to use when making this recipe. And I have to tell you, it turned out great. So visit your farmers market for these ingredients (if you have one nearby) or buy the freshest versions of these ingredients as you can. Then join me in making this fail-safe recipe that’s a winner whether you’re trying to take off excess weight or simply working to maintain the success you’ve already achieved. Bon Appétit!
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 recently caught a repeat viewing of Oprah Winfrey‘s Super Soul Sunday featuring Ali MacGraw, who at age 75 radiates beauty from the inside out. While I found so many of her life lessons (shared generously and modestly from her heart) resonated with me, I was especially moved by this quote:
“Living In the present and finding what’s good about it is how I want to be alive. I do not want to sit in some rewrite of the past or invent the what’s going to happen story. And it’s a big discipline. I think everything that I do is tryouts by to make that be the way I live and sometimes I actually succeed.”
I especially love how Ms. MacGraw keeps her sense of humor about all of it — and owns every life lesson she’s learned (even the ones learned the “hard way”). I love that Ms. Winfrey and OWN are bringing us these nuggets of wisdom. And I especially love being able to pass along some of these gems to you. After all, we’re all in this journey called “life” together.
Do you have any favorite quotes or ideas about staying present and living in the moment? If so, I’d for you to share in the comments section or via the contact page. (Thanks!)
Photo Source: OWN
Sure, when preparing meals at home, we can pull out our measuring cups, tablespoons and perhaps even a digital food scale (not that we necessarily do… But we could!). But what about exercising portion control when out at a restaurant or even when traveling? I’ve known some hardcore dieters who carry their measuring tools with them and even pull them out when dining out. But fact is, we’ve already got the best portion size measuring tool attached to us. (Who knew?)
Checking out this handy infographic from Guard Your Health will show you that your hand and fingers can be a great aid when trying to decide how much is just right when it comes to eating outside of your home. Take a minute to study this hand-y (yeah, I went there) graphic and commit it to memory. After all, portion control is key to getting to and maintaining a healthy weight. Sometimes even more so than what we’re actually eating. Arming (or hand-ing) ourselves with simple strategies like these really can make a difference in our winning the battle of the bulge. (Plus, no one we’re dining out with has to know what we’re up to when comparing a teaspoon-portion-size of butter to the tip of our finger!)
Note: You can click on the image for a larger view.
Photo Source: Guard Your Health
I am so excited about The Athlete Within Summit, hosted by my friend and colleague Renée Ramsdell, during which we can all learn how to build a strong and resilient body, unleash our self-esteem and embrace a healthier lifestyle.
This 21-day Online Event began on May 21 and you can still claim your free virtual seat by clicking here.
Are you tired of looking in the mirror and not liking what you see? Do you say no to activities that sound fun but seem impossible due to your weight or your sedentary habits? Are you finally ready to create real mind and body health along with achieving lasting happiness? This free online summit is about real health and life-long vitality. No more yo-yo dieting. No more exercise fads. No more starts and stops and start overs. There’s so much conflicting information on fitness and nutrition! It’s time to debunk the myths and reveal the truth behind lasting, vibrant health.
That’s why I’m thrilled to be a part of Renée Ramsdell’s virtual event. She has brought together 21 incredible experts to help all of us ditch the guilt, shame and confusion around weight loss and fitness — and learn to replace them with simple ideas that work to empower each and every one of us! It’s all the mind/body wellness information we’ve been looking for — all in one place.
The experts involved are Doctors, Coaches, Psychologists, Nutritionists, Motivators and Athletes — along with yours truly (and you all know once I get started, you can’t shut me up!)! Many of these experts have had their own issues with lack of fitness, poor body image, and an unhealthy relationship with food — and their amazing, inspiring personal stories reflect that. Together we can all reach real mind/body health and lasting happiness!
Photo Source: Pro Well Fitness
Once again, the never-ending desire to lose weight no matter how much or how little. It seems so elusive and difficult for so many. No matter who I speak with, when I mention that I am a nutritionist, someone will always say, “I need to lose weight”. What I find so interesting that most people know what they need to do to lose weight. The problem is they just can’t do it. Here are 3 more obstacles that usually keep people stuck and 3 more solutions on how to move past them. To see the first 3 obstacles and solutions (part 1 of this article), click here.
OBSTACLE #4: That Old Voice in Your Head
We all have it. That voice that tells you “what’s the big deal” it’s only a little bite or I had a really bad day, I know I’m trying to lose weight but I DESERVE THIS! Or this cupcake is going to make me feel SO much better. That old self-sabotaging voice in your head that always pops up with old ingrained beliefs about what you think and how feel about yourself and how you relate to food and eating. That old voice is one of the reasons why you may not be able to lose weight. That old voice is so used to justifying all the reasons why you should eat vs. justifying the better reasons why you shouldn’t.
Solution: Start to practice listening to the OTHER voice in your head. The logical, practical voice that we all have in there but we tend to ignore. Start exercising your brain to listen to that practical voice because that voice will always lead you towards a better choice that will ultimately help you stay the course and reach your goals.
OBSTACLE #5: Lack of Support
I hear all the time from clients that they feel unsupported by a spouse or a partner. I had one client tell me that when she was trying to lose weight her spouse would get upset if she did not want to drink wine at dinner with him or if she wanted to eat something a little different than what he was eating. It made her feel terrible and it was very difficult to make the long-term changes that she wanted to make.
Another example of lack of support is when out in a group situation. Its crazy that when you tell your friends you are trying to incorporate healthier eating into your life, how they try to push the bread basket or dessert when you say that you don’t want any. You feel self-conscious and judged. What you have to realize is that often when someone is insisting that you eat when you say no, it’s because they feel badly that they are unable to make healthy changes themselves and that they can’t pass up the bread or the dessert.
Solution: When it comes to your spouse or partner, sit down and let them know you are about to embark on a process of change to develop a healthier lifestyle and it is important to you to have his/her support. Ask for them to be supportive especially when the going may be a little tough.
When it comes to your friends be firm when saying ‘no thank you’. Keep in mind that when they start to push it could be in part because they are transferring their stuff onto you.
If people in your life still won’t support you then still stay firm. You need to practice getting comfortable taking care of yourself by asking for what you want and giving yourself what you need. This is about you. When you take care of you everything in your life gets better.
OBSTACLE #6: Emotional Eating/Compulsive Eating
This is a big one. Eating your feelings. The majority of my client coaching revolves around emotional eating. Using food as your drug of choice to stuff down or numb your feelings. This type of eating involves more than just stuffing down a few cookies. Emotional/compulsive eating is usually the whole box or the whole box and a pint of ice cream and then some. If you’ve experienced this, you know that it’s only or those moments the food is in your mouth that you may feel good. When you are done, not only will you still be stressed, depressed, angry etc., but now you feel horrible both emotionally and physically. Food does not fix your feelings. It doesn’t have that much power. Its just food.
Solution: Practice the acronym H.A.L.T. Determine if you are Hungry, Angry or Anxious, Lonely, Tired.
Identify the feelings that are driving you to eat when you are not hungry but feeling emotional.
Find a Plan B. Figure out what else you can do with those feelings you are experiencing. Be sure to steer clear of the kitchen. Go into your room and breathe.
Do some yoga poses, meditate, call a friend, walk the dog. Find another way to deal with the feelings other than eat. Spend sometime trying to figure out where those feelings are coming from. Try journaling to get your feelings out on paper. My clients tell me that they feel more present and in touch with their feelings when they journal. Rather than holding it in it helps them to get their feelings out by writing it down.
If emotional eating is something you have struggled with for years, schedule an appointment with a health professional that can help you overcome overeating due to emotional or compulsive eating.
il it has become almost involuntary. Once you adopt healthier habits you will never have to worry about having willpower.
About the guest columnist: Lisa Goldberg is a nutritionist and weight loss coach with a Masters in Clinical Nutrition from NYU. You can register for Lisa’s FREE Right Mind, Right Weight Online Summit by clicking here. Lisa is a Certified Nutrition Specialist and a Certified Dietician/Nutritionist licensed by New York State since 2001. Lisa specializes in personalized weight loss coaching, emotional eating, mindful eating, lifestyle and habit/behavior change. She helps her clients create the changes they desire so they can lose weight for good. Lisa also counsels clients on overall wellness, restoring health from chronic disease states, sports nutrition, and vitamin supplementation. Lisa has her private practice in New York City.