Turkey Chili

Here is another high protein meal that I like to make on the weekend, then refrigerate for leftovers throughout the week.  I don't think I ever make it exactly the same way twice, since I'm always tweaking the spices, cooking time, and ingredients.

Below is a basic recipe that you can adjust based on your taste preferences.

Ingredients

• 1 large onion, diced
• 2 tablespoons olive oil
• 1 1/4 lb extra lean ground turkey
• 3 cloves of garlic minced
• chili powder- 2 teaspoons
• black pepper- 1/2 teaspoon
• cumin- 4 tablespoons (I like a lot, maybe I use more??)
• chili beans- 1 or 2 cans, rinsed
• diced tomatoes, undrained- 1 can 14 oz
• tomato paste- 1 can 6 oz
• chicken broth- 1can 14 oz
• 2% shredded cheese for topping

Directions

• Heat oil in a large dutch oven or pot on medium heat.  Add onions until translucent. 
• Add turkey and break into small pieces.  Cook until browned.
• Stir in garlic and spices.
• Add beans.
• Add tomatoes, tomato paste, and chicken broth.
• Then I start tasting and adjusting the spices.  I sometimes add a pinch of cayenne, a little salt, and more cumin and/or chili powder.
• I cook it for about 45 minutes on a low simmer.  

Considering Heat Usage? Heat Training?

In this video, Longhairdontcare2011 illustrates her coil pattern change after years of "responsible" heat usage:

NOTE: Longhairdontcare2011 does not intentionally use heat to change her coil pattern.

HILARIOUS Hair Tutorial || Throw-It-On Method

It gets funnier and funnier as the video progresses ... :-)

Healthy Eating || Becoming a Tea Drinker

I've never been a tea drinker (and, I mean never), but in mid-October, I decided to get to work on some tea I purchased under hypnosis.  (Okay, maybe I wasn't under hypnosis, but I was under something I guess.)  The tea is actually really good quality and tastes exquisite relative to your average store-bought tea.  However, what I also like about it are the health benefits.  For me, the biggest one I am noticing within myself is the stress reduction.

Below is an excerpt of the article on WebMD.  Full article: TEA TYPES AND THEIR HEALTH BENEFITS

• Green tea: Made with steamed tea leaves, it has a high concentration of EGCG and has been widely studied. Green tea’s antioxidants may interfere with the growth of bladder, breast, lung, stomach, pancreatic, and colorectal cancers; prevent clogging of the arteries, burn fat, counteract oxidative stress on the brain, reduce risk of neurological disorders like Alzheimer’s and Parkinson’s diseases, reduce risk of stroke, and improve cholesterol levels.
• Black tea: Made with fermented tea leaves, black tea has the highest caffeine content and forms the basis for flavored teas like chai, along with some instant teas. Studies have shown that black tea may protect lungs from damage caused by exposure to cigarette smoke. It also may reduce the risk of stroke.
• White tea: Uncured and unfermented. One study showed that white tea has the most potent anticancer properties compared to more processed teas.
• Oolong tea: In an animal study, those given antioxidants from oolong tea were found to have lower bad cholesterol levels. One variety of oolong, Wuyi, is heavily marketed as a weight loss supplement, but science hasn’t backed the claims.
• Pu-erh tea: Made from fermented and aged leaves. Considered a black tea, its leaves are pressed into cakes. One animal study showed that animals given pu-erh had less weight gain and reduced LDL cholesterol.

Another article (excerpt below): TEA BENEFITS

Studies of humans, animals, and petri-dish experiments show that tea is high beneficial to our health. Research suggests that regular tea drinkers -- people who drink two cups or more a day -- have less heart disease and stroke, lower total and LDL cholesterol, and recover from heart attacks faster. There's also evidence that tea may help fight ovarian and breast cancers.

Tea also helps soothe stress and keep us relaxed. One British study found that people who drank black tea were able to de-stress faster than those who drank a fake tea substitute. The tea drinkers had lower levels of cortisol, a stress hormone.

My Fit Foods

I wanted to share with you a food shortcut that I've used in the past that really works well when you don't have time to cook, but want to eat healthy.  I typically like to cook our meals, but this is another option.  My Fit Foods is pre-cooked, fresh, refrigerated packaged meals that you just heat up for a couple minutes and they are ready to eat.  A while back, we bought enough meals for our family for several lunches and dinners.  I buy the small, but the large would be about enough for two meals for me.  Normally, I might just buy a couple a week to take to work for lunch so I don't have to go out or bring leftovers.

One of my favorite meals is the Atlantic Baked Salmon with quinoa and broccoli.  But I also really like the salmon cakes, chicken wrap, and chili.  They have breakfasts too and tons of choices.

The nutrition information is provided on each package, like this for my salmon:

All of the meals are based on a  40% low glycemic carbohydrates, 40% lean protein, and 20% healthy fat.  

I know My Fit Foods is in Texas and opening a location in Phoenix too.  I'm wondering if there's something similar where you live, and if so, have you tried it?  What do you think?  I remember before I tried it, the thought of pre-packaged foods sounded pretty bad, but they are actually good and you can't beat the convenience.   p.s.  I'm not being compensation by MFF for this post- I just wanted to share:)

Great Grandma's Hot Chicken Salad

Today's recipe comes all the way from my beloved, late Great Grandma, and it was passed down to me by my Grandma.  My Grandma is a great cook and she's always sending me recipes and healthy eating articles she's clipped from magazines, since she's diabetic.  I love that this Hot Chicken Salad recipe is in her own sweet handwriting.  You can tell I've used it a bunch since the notecard is worn and dirty- a great sign of a good dish!

Over the years, I've tweaked the recipe some and added a few new ingredients.  I never really measure anymore, opting to just toss everything in- about a cup of each vegetable.  

Ingredients

• 1 Rotisserie Chicken - I like to use the white meat only 
• Olive oil - couple tablespoons
• Onion - diced
• Carrots- diced
• Celery- diced 
• Peas- frozen
• Garlic- couple cloves minced
• Light mayonnaise - 1/2 cup
• Cream of mushroom soup- one can
• Fat free milk- a glug 
• Sliced olives - small jar
• Prepared Pesto - couple tablespoons 
• Lemon juice - couple squeezes
• 2% shredded cheese - a big handful 
• Large shell macaroni (you can use whole wheat) - cup cups dry 
• Salt and pepper to taste- I usually just add a very small amount. 

Directions

• Boil the pasta until al dente.
• In a second large pot, cook the onion, celery, and carrots in olive oil until softened.  Add garlic.
• Shred the chicken and add to the pan.
• Add mayo, cream of mushroom soup, milk, olives, lemon juice, and pesto.
• Add the peas.
• Add the cooked shells.
• Stir to combine.

• Pour the mixture into a baking dish and top with shredded cheese. 

• Bake at 350 degrees for about 20 minutes. 

• This is one of the meals I portion out into about 10 small plastic containers and take to work with me.   I reheat it for about a minute.

* * * * *

1in3: Two Months Down!

Hi, ladies!  Yesterday, we started our final month of the 1in3 challenge!  (For challenge guidelines, read this post.)

So, how was November?  I'm still in box braids and fine with that!  I had planned to take them down this weekend, but life won't allow me.  Perhaps in mid December.  

The braid extensions are holding up pretty well.  (See box braid regimen description here.)  When I do take them down, I plan to switch to my usual twists for the remainder of the month.  Other than the external, I'm still going hard on my smoothies and have also incorporated teas (for relaxation and antioxidants).  (Check these posts for smoothie recipes and a later post about my new tea habit.)    

How was your November?  Any challenges/lessons?  What are you doing this month?

MOTIVATION FOR THE MONTH:  

Finish the journey strong.  Even if you've fallen, don't stay down ... Get back up, and finish it with all you've got! :o)