Stuffed Pepper Soup

Skinnytaste.com
Servings: 6 • Size: about 1 1/2 cups soup, 1/2 cup rice • Old Points: 5 • Points+: 7 pts 
Calories: 261 • Fat: 5 g • Carb: 37.5 g • Fiber: 5 g • Protein: 17.6 g • Sugar: 6 g
Sodium: 606 g  (without salt)


Ingredients:

·                     3 cups cooked brown rice

·                     1 lb 95% lean ground beef

·                     1/2 cup chopped green bell pepper

·                     1/2 cup chopped red bell pepper

·                     1 cup finely diced onion

·                     3 cloves garlic, chopped

·                     2 cans (14.5 oz each) cans petite diced tomatoes

·                     1 3/4 cups tomato sauce

·                     2 cups reduced sodium, fat-free chicken broth

·                     1/2 tsp dried marjoram

·                     salt and fresh pepper to taste

Directions:

In a large pot or dutch oven, brown ground meat on high heat and season with salt. Drain fat if any, reduce heat to medium-low, then add peppers, onions and garlic. Cook about 5 minutes on low heat.

Add tomatoes, tomato sauce, chicken broth, marjoram and season with salt and pepper to taste. Cover and simmer on low heat for 30 minutes. Serve about 1 1/3 cups of soup in each bowl and top with 1/2 cup cooked brown rice.

Makes about 9 1/2 cups.

Orriant Advanced Workout #3

Here is the third advanced edition of Orriant's "Finish In Minutes Workout."

Warm Up

Advanced Upper and Lower Body Strength

Cool Down

Here are all the workouts, in case you missed one!

Beginner 1

Beginner 2

Beginner 3

Intermediate 1

Intermediate 2

Advanced 1

Advanced 2

Orriant Beginner Workout #1

Orriant's "Finish In Minutes Workouts" are finally here!

Click here for a Tabata Intro

Don't forget to start with the warm up and finish with the cool down!

Warm-Up

Beginner Cardio Workout

Cool Down

Fall Freedoms

We have all heard how important diet and exercise are when it comes to our health. Consuming nutritious foods and getting a regular amount of physical activity can have tremendous benefits when it comes to fighting off diseases and having a higher quality of life. But did you know that stress can have just as much of an influence on your health? Studies have shown that stress can worsen or increase the risk of conditions such as obesity, heart disease, Alzheimer's, diabetes, gastrointestinal problems, and even depression and, asthma. But with our hectic schedules and various responsibilities, how can we not be stressed? This is where “Zen” comes in.

 Zen

Zen began as a form of Buddhism with an emphasis on the values of meditation and intuition. It emphasizes that a person be aware, at peace, and free from the distractions of the material world. Ultimately, mastering Zen means that you are experiencing reality fully but not letting it stress you out! We experience many high-stress situations on a daily basis. Utilizing Zen can help you cope with these situations without skyrocketing your stress levels. And the good news is, you can even do it in the comfort of your own desk.

Creating a “Zen Den”

It has been shown in numerous studies that stress at work is by far the greatest source of stress for American adults. This trend has continued to worsen over the past few decades as workplace demands have increased. What better place to create a Zen Den? A Zen Den can be whatever you want it to be. It is a place for you to find a few minutes of calm among the chaos and just relax.

Below are several ideas to help you create a Zen Den of your own:

1. Stop and take some deep breaths. Inhale, then slowly exhale for twice as long as the inhalation. Repeat this process for a minute.

2. Put in headphones and listen to some music.

3. Find a room to stretch or just sit in silence for a few minutes to clear your mind.

4. Put up pictures of your family or friends on your desk or work area.

5. Close your eyes and focus on the positive; what went well today?

These are just a few tips to help you cope with stressful situations in a way that will not be detrimental to your health. These simple activities can have a lasting impact on your overall physical and mental well-being. Why not try falling into some stress-free freedom in your personal Zen Den? 

Kickboxing | Spinning | Zumba©

You’ve heard the raves and seen the crowds. Perhaps you’ve wondered what all the fuss is about!? Here are just a handful of reasons group fitness rocks!

STRUCTURE: With few exceptions, each group fitness class includes the three components of a well-rounded workout: warm-up, training (the “workout”), and cool down. You get the whole package! And because group fitness operates on a strict schedule, you’ll have to plan ahead of time to make it happen (hint: The things that get scheduled are the things that get done!).

UNITY: Uniting a group around a common goal brings an energy to your workout that you just can't mimic on the machines. At least for the duration of the class, you’re all in it together!

VARIETY: With offerings ranging from boot camp to hula dancing, there’s something for just about everyone. Even within the same class format, each instructor has his or her own style. If you don’t feel comfortable with a certain instructor, check the schedule for other options before giving up on the class entirely.

FLEXIBILITY: Just like any group setting, you will see all kinds of shapes, sizes and fitness levels around you. Most instructors will demonstrate the same moves at different “levels” or intensities so you can make it your own. Pace yourself. Feel free to opt-out of any move you feel uncomfortable with. Just keep moving!

RESULTS: You'll naturally push yourself a little harder and a little longer in a group fitness class because you'll have more adrenaline—and because someone else is calling the shots! Additionally, most classes follow an interval format, with a few minutes of higher intensity work followed by a recovery phase. As a result, you’ll burn more calories than you would during a typical, steady pace workout. For best results, participate in several different class formats to keep your workouts fresh and avoid adaptation (the dreaded plateau!). 

Sweet Punch Romaine Lettuce Smoothie

Ingredients

• 1 cup ice
• 1 cup non-dairy milk (oat, rice, soy, almond, hemp, coconut, or raw nut or seed milk)
• 1 cup strawberries
• 1 banana or 1 cup of mango or 1 small mango
• 1 cup pineapple
• 1 apple
• 1 cup chopped romaine lettuce, tightly packed or 2 cups loosely packed (or Spinach or any other mild greens)
• 2 tablespoons pumpkin seeds (or ground flaxseeds if you don’t have a powerful blender)
• ½ cup dried apricots (or any other dried fruit which can also be presoaked for a smoother blend)
• 1 cup of oats (ground the oats into flour before adding the other ingredients to make it smoother)

Instructions
Blend the ingredients in the order listed. Add more water if required to
thin it out. Substitute any of the ingredients for whatever you already have.
Makes 4-5 servings.

Breaking the Bad Breakfast Cycle

As a newlywed many years ago, I was surprised to learn that cold cereal was one of the most expensive grocery purchases I made. We had a very limited budget and this boxed item gobbled up a pretty good chunk of it.

 To make matters worse was that as a couple we were both college students, and cold cereal was pretty much a staple for us at the time. Luckily we have matured and so have our breakfast preferences. Despite this, cold cereal can still be a budget buster because of our four growing kids. My son can easily demolish a good portion of a brand-new box if he were left to his own devices. Who can resist the crunchy sweet goodness of sweetened corn? Not my 9 year old, that is for sure.

During those 4 cereal-munching years, I learned just how void of nutrition all of that cold cereal was. This high-sugar, empty-calorie meal wasn’t doing much to fuel my mind and body back then, and it still doesn’t do much for my son today.

With a new school year around the corner, many parents are searching for a way to start the day better. Both for us and our children. The answer has been here all along, just a little too simple for us to always see. Getting back to basics is the best solution.

Eggs. These little incredible protein-packed natural wonders are a perfect way to begin the day. The fat and protein they contain are filling. While my son could probably polish off an entire box of empty-calorie cereal, it would be virtually impossible for him to eat 18 eggs. And, those 18 eggs are less expensive AND much more nutritious, than the cold-cereal that had once been our habit.

Oats. This inexpensive breakfast choice is loaded with fiber! Let’s face it, most of us could do well to have a little more fiber in our diet. It has also been shown to boost immunity, which the kids could use as they all return back into the classroom. The trick to eating oats is to try it a few different ways. If you are picky about the texture, try undercooking it a bit. Also, if you are used to the taste of sweetened cereal then go ahead and add some honey. Then over time, slowly reduce the sugar that you add, and try other things. Fruit, honey, and cinnamon are all favorite ways to eat oatmeal.

Vegetables. What? Vegetables for breakfast? That’s right. Steaming some quick vegetables or even crunching on some raw ones while driving to work can be a fantastic start to the day. Add in a half avocado for some healthy fat, or even a handful of almonds. This no-fail breakfast is sure to get the day started right. And, there are no excuses with this one. Grabbing some raw vegetables and a handful of nuts takes virtually no time at all.

Give these ideas a try, even just once a week in the beginning. What do you have to lose but some expensive processed food and a sugar-high? You will find that these wholesome natural foods will provide a great energy source for your body, some attentiveness to your mind, and keep a little more money in your wallet. 

Stuck in a Rut?

You know those little nagging thoughts that creep up while waiting in the drive through

line? -“Ugh, this stuff can’t be good for me.” “What am I teaching my kids?” “Here I go blowing the food budget again.” “Something has got to give.” “This is not the rut I want to be in.”

 It happens to all of us. The busy rush of day-to-day life often crowds out one of the most important parts of the day - meal time. So, what do we do in a pinch? Hit the drive through, grab a pizza, or order take-out. Something that used to be an occasional indulgence is now part of our regular routine. We know better, but DOING better is the tricky part. Start Small! Don’t overhaul everything all at once. Pick one meal each week, or each day, and commit to eating at home, or brown-bagging it on a regular basis.

Have a Plan. If you wait until 5:00pm to think about your dinner plans, chances are your dinner is waiting under a heat-lamp somewhere. Start asking yourself, “What’s for dinner?” a lot earlier. Even get a little crazy and plan a weekly menu.

Write it down so you can do the small prep work ahead of time. You can pull something out of the freezer, or toss something in a crock pot in the morning.

Grocery Shop. This is where the rubber meets the road. Make a date with yourself to grocery shop on a regular basis. Plan simple, quick meals that include the basics: lean meats, fruits and vegetables, whole grains. Avoid pre-made meals or TV dinners that contain unnecessary calories and sodium.

Keep it Simple. Don’t plan fancy meals. Let’s be honest, the stuff you have been picking up isn’t too fancy either. Choose foods on the perimeter of the grocery store (excluding the donuts), that is typically where the fresh items are. What’s a simple meal? Try grilling some chicken or steaming up a quick vegetable. It doesn’t take long to prepare healthy food at home. Maybe even less time than it takes to run out and grab something.

Walk on the Wild Side. Try new things. Break out of your old routine and see what else is out there. Try a new recipe once a month and see if it can make it into your regular rotation.

Use Paper Plates. While not always environmentally friendly, neither is all of the packaging that your fast food order comes in. Make your meal clean-up at home a breeze by simplifying a bit, at least while you transition to eating at home more.

Cook Once, Eat Twice. One favorite tip would be to cook more than you would eat at one meal. Put the leftovers in the fridge to use for another meal. For example, grilled salmon on Monday could lead to fish tacos on Wednesday. Or a roast in a crock pot one night can mean a quick roast beef sandwich on another night. Get rid of your guilty conscious by getting reacquainted with your kitchen at home. Your meals will be healthier, your family time can improve, and you will save a few bucks in the process. Start small, you can do it!

Got Water?

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Today’s Preparation Determines Tomorrow’s Achievement

 Last minute Summer excursions and Fall break planning is underway.  If you’re finding it hard to keep your healthy routines going while you’re away, don’t fear! Orriant has tips to help keep you on track, so you feel great when wearing that bathing suit on vacation.

You’ve probably heard the notion, “If you fail to prepare, you’ve prepared to fail!” This can be applied to your getaways. As you’re packing and getting everything in place to leave town, take some time to map out what you can do to make the trip a healthy experience for you and others involved. Set a few health-related goals for the trip so you’ll feel energized while you’re away and not fall into a slump that’s hard to climb out of when you return home.

A few goals to consider could be: do you want to lose a couple pounds during the trip

or will it be a success if you can maintain your weight? How many days can you involve activity: every day, every other day? What will you do when it comes to eating out: share meals to have smaller portions, skip desserts, or drink water instead of a high calorie beverage? If you leave with a plan, it will be easier to stay committed and make healthy choices during the venture. To keep your exercise going, scope out activities that involve fitness. If you’ll be taking kids along, plan to visit a theme park, zoo, water park, national park, or beach. Can you bring along your bikes, or is the area you’re visiting or traveling through famous for hiking trails? Maybe there’s a hobby locals love that you can try: surfing, paddle boarding, or golfing. If you’re staying at a hotel, can you find one that offers a gym or swimming pool? If you’re visiting family, maybe they have a gym membership where you can purchase a daily or weekly guest pass. Remember the last time you had guests visit you? Did it interfere with your workout time? Don’t do the same to them! Get fit together!

If you know the trip’s events are going to interfere with any spare time for leisure activities, perhaps you can pack resistance bands or weights to use for 30 minutes before your day gets going. You could even prepare to do your favorite workout video. Just don’t forget to pack your sneakers.

Tips to Prevent Headaches

Tired of dealing with the throbbing and pulsing pain associated with headaches? Usually headaches occur from being tired, stressed or overworked.  Here are some ways to prevent and treat headaches.

Maintain a Consistent Sleep Schedule- This will keep your body in balance, help you feel more rested and keep your head clear.

Drink Water- and lots of it.  Water keeps you hydrated and can prevent the onset of headaches.  Eating food with high water content (such as fruits and vegetables) can also help keep you hydrated.

Avoid Certain Food and Drinks- Caffeine and alcohol commonly result in headaches. Chocolate, nuts and certain cheeses can also act as triggers.  By eliminating or cutting back on these items, you can help diminish the amount of headaches you have.

Don’t Procrastinate- Become a planner.  Having things mapped out can help eliminate a heavy load of stress. Less stress means less pain.

Ditch the Computer- Spend less time staring at screens.  Too much time in front of TV or computer screens can strain your eyes and neck.  If you work at a computer, regular breaks and good posture will help to prevent headaches.

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Soup Starter Recipe

Soup Starter

Ingredients:

•  1 ½ cup dried beans  (chickpeas, black, pinto)

•  1 onion, chopped
•  2 carrot, chopped
•  2 celery stalks, chopped
•  1 cup tomatoes, chopped
•  2 bay leaves
•  1 tbsp fresh herbs  (rosemary, thyme, oregano)
•  6 cups water

•  ½ cup pasta of choice (optional)
•  garnish accordingly

      (cilantro, cheese, greek yogurt)

Directions:

1. Put all ingredients (but the pasta)

in a pot over high heat.

2. When the beans are almost tender, add pasta.

3. Cook until the pasta and beans are tender.

4. Garnish with fresh herbs, etc.

Tips to Manage Stress

Managing stress is an important aspect of health and wellness!

There are many ways to manage stress, but here are just a few examples:

1. Regular exercise can help loosen muscle tension and remind your body to breathe deeply.

2. Eat a healthy diet.

3. Take a yoga class or try meditation.

4. Find time for yourself. Do something that you find relaxing, for example take a bubble bath, read a book, or take a walk outside.

5. Let loose and laugh a little. Find a funny movie, spend time with someone who makes you laugh, or just learn to laugh at the little things.

6. Learn to push away negative thoughts and spend more time dwelling on the positive.

7. Get 7-8 hours of sleep to help your body cope with stress emotionally and physically.

8. Cultivate close relationships with friends and family. Good emotional support systems help you live longer.

9. Get help if you need it. Talking with a counselor can help you find relief. 

What the Sun Can Do For You

The Sun Supplier

Did you know that just 10 to 15 minutes of sun exposure is enough to synthesize the amount of Vitamin D that your body needs for one day? Vitamin D is important in maintaining normal blood levels, aiding in the absorption of calcium, and it could help prevent against hypertension, cancer, and several autoimmune diseases. Deficiencies for this important vitamin are common in the winter months. Foods like seafood (cod liver and eel), dairy products, and mushrooms contain a type of Vitamin D, but often it is in very small quantities. The National Institute of Health recommends 600 IU (15 mcg) of Vitamin D for adults 19 through 50 years of age. It is beneficial to add these foods to your diet supplemented with a Vitamin D tablet. The best way however, to ensure that you are getting enough of this important vitamin is by spending a few minutes in the sun everyday.  So get outside and enjoy some beautiful weather!

Recipe for Cauliflower Cheese Sticks

Healthy Cheese Sticks

Ingredients        

•  1 head of cauliflower, “riced” (see below)
•  1 tsp. olive oil
•  2cloves garlic, minced
•  1 large egg white, lightly beaten
•  ½ c. mozzarella cheese shredded
•  ½ tsp. dried Italian herb seasoning
•  Marinara sauce for dipping

Directions

1. Preheat oven to 350°F. Line pan with parchment paper sprayed with cooking spray.

2. To “rice” the cauliflower, shred raw cauliflower with a cheese grater or pulse in a food

processor until chopped into pieces resembling grains of rice. Place the riced cauliflower into a

microwavable bowl (without water) and microwave until softened, usually about 5 minutes.

3. Heat the oil in a small skillet over low heat and add garlic until softened. When cauliflower is softened, add the garlic

mixture, lightly beaten egg white, Italian seasoning, and most of the mozzarella. Stir and mix well, then spread onto your

prepared pan.

4. Bake until it starts to turn golden brown, usually about 30 minutes. Remove from the oven, flip over and add the

remaining cheese and sprinkle more of the Italian herb seasoning. Bake for another 10 minutes or until the cheese is

melted and golden.

5. Cool and cut into pieces and serve warm with warmed marinara sauce.