Turkey and Black Bean Chili

4 servings Cook: 23 minutes
Prep: 12 minutes
From: Fitness Magazine
 

Ingredients

  • 1 tablespoon  canola oil
  • 1 cup  chopped onion
  • 2 garlic cloves, minced
  • 1 green bell pepper, diced
  • 1 pound  lean ground turkey
  • 2 15-ounce cans low-sodium black beans, drained and rinsed
  • 1 14.5-ounce can diced tomatoes with green chiles
  • 1 14.5-ounce can tomato sauce
  • 1 cup  frozen corn
  • 1 tablespoon  chili powder
  • 1 tablespoon  unsweetened cocoa powder
  • 1 teaspoon  oregano
  • 1 ounce  semisweet chocolate, cut into tiny pieces

Directions

In a soup pot, heat the canola oil over medium-high heat. Add the onion, garlic and bell pepper; cook, stirring occasionally, about 3 minutes or until slightly softened.

Add the turkey and sauté 5 minutes or until no longer pink, crumbling the meat with a spoon as it cooks. Add the beans, tomatoes, tomato sauce, corn, chili powder, cocoa powder and oregano. Bring to a boil. Reduce heat, stir in the chocolate and simmer 15 minutes. Ladle into bowls and serve.

Nutrition facts per serving:

  • Servings Per Recipe 4 servings
  • Calories518
  • Total Fat (g)15
  • Saturated Fat (g)3.8
  • Carbohydrate (g)59
  • Fiber (g)15
  • Protein (g)39
*Percent Daily Values are based on a 2,000 calorie diet

The Slimmer in 7 Days Workout

Fitnessmagazine.com

Article Courtesy of
Fitness Magazine
This workout combines strength and endurance training exercises to burn maximum calories and firm every inch of flab fast.

How It Works

Need to get fit fast? We asked top instructors from 24 Hour Fitness club’s sweatastic 24 S.E.T. class to give us their favorite toners for this one-week, whip-you-into-wow plan. “The results you get from the combination of strength and endurance training [S.E.T.] that’s built into these total-body moves are far superior to anything else I’ve seen,” says veteran instructor Jill Aucoin in Arvada, Colorado. No wonder: You’ll burn 300 calories per 35-minute session — as much as by jogging — and firm every inch of flab.

Perform this circuit twice — start over after completing the first round — in the order shown, alternating the faster-paced cardio endurance bursts called Movers (using 2- to 5-pound weights) with the sculpting strength exercises called Shapers (using heavier 6- to 10-pound weights). Keep your rhythm as snappy as you can for the Movers while maintaining good form; take it slow for the Shapers and try not to pause between exercises. Beginners can use one set of the lighter (2- to 5-pound) dumbbells throughout or perform the Movers without weights. Do three Mover-Shaper workouts during the week on nonconsecutive days. On days in between, pick one of our Faster Calorie Blaster sessions or do 30 minutes of your favorite cardio.

What You’ll Need: Two sets of 2- to 10-pound dumbbells.

Mover: Foosball Kick

Targets: Abs, butt, and quads


Shaper: Stork Stand with Curl

Mover: Sidestep Squat with Row

Targets: Upper back, biceps, butt, and legs

Shaper: Reverse Lunge with T-Raise

Targets: Shoulders, butt, hips, quads, and calves

Mover: Cancan Kickback

Targets: Triceps, abs, hips, and legs

Shaper: Woodchop Plie

Targets: Arms, butt, hips, legs, and inner and outer thighs

Mover: Hands-Up Front to Rear Lunge

Targets: Shoulders, butt, and legs

Shaper: Modified Weighted Hundred

Targets: Abs, deltoids, and lower back

Mover: Iron Mountain Climber

Targets: Chest, back, and abs

Shaper: Wringer

Targets: Shoulders and obliques

Faster Calorie Blasters

These low-impact interval routines from Jill Aucoin burn up to 277 calories.

* Beginners can stick to the easier levels suggested

Blaster #1: Stairclimber or Elliptical Machine
Minutes Level
5 Warm up at resistance level of 3 or 4
5 5 or 6
5 6 or 7
10 8 or 9
5 6 or 7
5 3 or 4
Calories burned = 212 (elliptical); 273 (stair)
Blaster #2: Cycling (Outdoor or Stationary Bike)
Minutes Level
5 Warm up at an easy level (10 to 12 mph)
2 Moderate effort (12 to 14 mph)
2 Easy
2 Moderately hard (14 to 16 mph)
2 Easy
2 Hard (16 to 19 mph)
2 Easy
1 Hard, then reverse the order back to start
Calories burned = 277
Blaster #3: Power-Walk or Jog
Minutes Level
5 Moderate walk (3 mph )
5 Moderately fast walk (3.5 to 4 mph)
5 Power-walk or jog (4.5 to 5 mph)
5 Moderate walk (3 mph)
5 Power-walk or jog (4.5 to 5 mph)
5 Moderately fast walk (3.5 to 4 mph)
5 Moderate walk (3 mph)
Calories burned = 161 (walking); 191 (jogging)
*Calories burned are based on a 140-pound woman. 

Your Weeklong Workout Plan

Weekday Exercise
Monday Mover-Shaper Workout
Tuesday Faster Calorie Blaster or 30 Minutes Favorite Cardio
Wednesday Mover-Shaper Workout
Thursday Faster Calorie Blaster or 30 Minutes Favorite Cardio
Friday Off
Saturday Mover-Shaper Workout
Sunday Faster Calorie Blaster or 30 Minutes Favorite Cardio

Originally published in FITNESS magazine, May 2009.


Your Fitness: 5 Tips for Getting Your Rear in Gear (and Stop Procrastinating Exercise!)

 

From Glamour Health and Fitness

http://www.glamour.com/health-fitness/blogs/vitamin-g/2011/01/your-fitness-5-tips-for-gettin.html

Gals, how’s your motivation on the fitness front lately? Are you keeping up with your exercise goals? Nixing the inner naysayer (“it’s too cold,” “I’m too tired,” etc, etc.)? Need a little inspiration? I have two fitness experts here today to help us rally…

0119-running-fitness_vg.jpg

Today we hear from the fabulous Dimity McDowell and Sarah Bowen Shea, fitness experts and authors of the terrific new book Run Like a Mother: How to Get Moving and Not Lose Your Family, Job, or Sanity (a terrific read even if you’re not a mother). Take it away, ladies!

“Exercise motivation: You can’t buy it online or order it from QVC. You can’t borrow it from your downstairs neighbor,” write Dimity and Sarah. “You can’t inherit it from an aunt. Nope, motivation is a DIY thing. To get you started, here are five tools to craft your own workout inspiration.”

1. An alarm clock.
We admit it sucks to get up at ridiculous:30 to sweat. But there are two reasons we do it. First, when you get it done first-thing, nothing else in the day—not a demanding boss, a sick kid, an urgent glass of pinot grigio with a recently dumped girlfriend—can interfere with it. You’re done. Second, exercise produces endorphins, natural chemicals on par with opiates. So when you have to answer to your task-master boss, soothe your pukey kid, or console your sobbing friend, you feel up for the challenge.

2. Another body.
Ideally, you have a girlfriend you can meet at the gym for a Spinning class, on a neighborhood corner for a run, or at a yoga studio for a little ohm-time. Her presence will give you the oomph you need to get there: You might pass on exercise, but you won’t stand up a girlfriend. If that’s not an option, a personal trainer also works, although you’ll pay to play there. Last resort: a boyfriend or husband who kicks you out of bed. (We find sleeping in a ratty tee and granny-undies makes kicking out, rather than sucking in, more likely.)

3. Your mind.
When the alarm blares, I—Dimity—slap it off. And then I immediately think, “Not gonna do this. Not gonna go.” Lately, though, after my knee-jerk “No way,” I force myself to visualize myself in the last mile of a run, coming home. My body is the groove, my head is clear, and the hardest work of the day is done. Mentally transporting myself to the end of the workout, rather than holding a woe-is-me pity party, gets me up and moving for real.

4. A streamlined plan.
You’ve read it before: Map out your weekly workouts, just as you would meetings and therapy sessions. That works, but take it a step further. If you’re going early in the morning, lay out your clothes, iPod, pre-workout banana, water bottle, and anything else you need to get it done. Every time I—Sarah—skip this step, I talk myself out it: Not only do I have to heave kettlebells for 60 minutes, but I have to dig out clean workout clothes, find my gym membership card, fill up my water bottle, and make sure I don’t get woozy in class. Thanks, but no.

5. An attainable goal—and prizes along the way.
The intimidating goal of losing 30 pounds probably won’t get you to the gym. But breaking it up—losing 5 pounds, six times—doesn’t seem so unattainable. Similarly, a marathon might feel harder than rebuilding Haiti, but getting through a 5k (3.1 miles) or a 10k (6.2 mi.) is more doable. As you work toward the goals, reward yourself with a new pair of biker boots, a matinee date with a girlfriend you haven’t seen in months (go to the gym before the movie, natch), or a kissable lip gloss.

iPod WorkOut PlayList

Photo from Glamour.com

iPod WorkOut MixTape..

Beef Stroganoff

6 servings
1lb boneless top round steak
1 (10 3/4 oz) can cream of mushroom soup
1/2 cup onion, chopped
1/2 cup low fat sour cream
1/4 cup 2% milk
1/2 teaspoon paprika
3 cups cooked egg noodles

1.  Slice beef across grain into strips.

2.  Cook beef until browned; set aside.

3.  Cook onions until soft.

4.  Add soup, paprika and milk.

5.  Add beef; mix together (add a little more milk if too thick), heat through.

6.  Add sour cream, stir to mix.

7.  Serve over 1/2 cup hot egg noodles.

Calories 317
Carbs 27g
Sodium 376mg
Fat 10g
Protein 29g

Outsmart the Over Eater in YOU

Take the Quiz bellow to see how you can improve your eating habits.

6 Week Quiz

1) The weight number on the scale is the best way to tell if I am losing body fat.

a) True

b) False

2) If I suddenly have a craving for something (i.e., cheese) it means my body needs something that food can provide.

a) True

b) False

3) If I only have 10 minutes to exercise, that’s OK, it all adds up.

a) True

b) False

4) Vegetables are a good source of protein.

a) True

b) False

5) I should be drinking at least ___________ of water each day.

6) I should have ___________________ at every meal.

7) When I have lost all the weight I want, I can go back to my “real” life.

a) True

b) False

8) If I fall off the wagon today and have a piece of birthday cake (or whatever it is!) the whole day isn’t ruined, I can get right back on track, I don’t have to wait for tomorrow.

a) True

b) False

9) I should eat __________times a day, every __________hours.

10) What I eat is more important than exercising to help keep off the weight I have lost.

a) True

b) False

11) A plain salad with nothing on it is a good substitute for a shake at lunch or dinner.

a) True

b) False

12) If I feel hungry and it is not time to eat, I should have a big glass of water because I may be dehydrated.

a) True

b) False

Outsmart the Over Eater in You

You’ve lived with your overeating habits for a while now. They are “programmed” into your every day behavior. In order to change them you need to a) slow down and take a look at what they are and b) figure out ways of “fooling” that programming so it is harder for you to follow those same old routines.

50 Things to Put You in an Instant Good Mood

by Mikki Halpin

Glamour Health and Fitness

http://www.glamour.com/health-fitness/2010/12/50-things-to-put-you-in-an-instant-good-mood#slide=1

Your Get-Happy Checklist

These research-backed mood boosters come straight from your friends in white lab coats. They know what works!

Exercise

Why is this our first tip? Because it’s the number-one secret experts give for getting happier, fast. Some studies say it’s just as good as antidepressants! Even a single workout (cardio, strength training, yoga—take your pick) can give you a boost, relieving stress and releasing feel-good endorphins. For motivation, call your gym bag your “happy bag.”

Eat Breakfast

It will prevent grumpiness and help you perform. No, a single cup of coffee (or tea or soda) does not count.

Speak Up

“Being assertive enhances self-confidence and shuts down feelings of helplessness,” says Elizabeth Lombardo, Ph.D., the author of A Happy You: Your Ultimate Prescription for Happiness. Plus, there’s that little perk of actually getting what you want!

Do Less

“So many people think, If I do more, then I’ll be happier,” says celebrity life coach Sherri Ziff Lester. “There’s too much doing. We need to do more nothing—just take time to be.”

Focus on Making Memories

Researchers found that 57 percent of people reported they were happier when they spent money on an experience (like a vacation or a class), while only 34 percent reported being happier after buying stuff.

Go Outside

Remember that big room? With the blue roof and the fresh air? Sometimes the floor is green? Just five minutes walking in the great outdoors has beneficial effects. Notice we said “walking,” not “walking and texting.”

Hug It Out

“It’s critical to have some kind of physical affection in your life,” says psychologist Sonja Lyubomirsky, Ph.D., author of The How of Happiness. “It doesn’t have to be a hug. It’s about the power of touch.”

Read More http://www.glamour.com/health-fitness/2010/12/50-things-to-put-you-in-an-instant-good-mood#ixzz1BW8gJGWD

Discover Yourself

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