Sweet Potato Turkey Chili

Orriant Mommy Blogger guarantees a happy family with this recipe........

1 medium onion, diced (any color)
4 cloves garlic, peeled and minced
1 bell pepper, diced
1-2 jalapenos, minced
20 ounces ground turkey breast
8 ounces mushrooms, minced (about 2 heaping cups)
2 teaspoons cumin
2 teaspoons kosher salt
½ teaspoons pepper
1 teaspoon oregano
1 teaspoon chili powder
1 1/2 teaspoons smoked paprika
1 1/2 lbs sweet potatoes, peeled and diced into 1/2 inch cubes (yams work too)
1 28 ounce can tomatoes (not drained)
2 15 ounce can black beans, drained and rinsed
32 ounces beef broth (one box/carton)
1 15 ounce can pumpkin puree
1/2 tsp cinnamon
1 tablespoons unsweetened cocoa powder

Heat a large skillet to medium-high heat. Add 1 1/2 teaspoons olive oil and add onion, garlic, bell pepper, and jalapenos. Saute for about 5 minutes, until veggies are tender and fragrant. Add to large soup pot or slow cooker

In same skillet, heat remaining 1 1/2 teaspoons olive oil. Add turkey and mushrooms and stir to combine. Sprinkle in cumin, salt, pepper, oregano, chili powder and smoked paprika. (note: the meat will taste very seasoned when done. Keep in mind these seasonings are not to flavor just the meat, they will season the entire pot of chili, so they are intentionally strong!) Add turkey mixture to slow cooker/soup pot

Add sweet potatoes, tomatoes, beans, broth, pumpkin, cinnamon, and cocoa powder to pot and stir until combined. Place lid on pot and cook for 4-6 hours on high, or 8-10 on low. The important thing to note is if the sweet potatoes are tender, then the soup should be done.

When done, turn off heat and let chili sit with lid off for 10-15 minutes to thicken. Season with additional salt to taste before serving. If desired, serve with sour cream, sliced avocados, and a small squirt of fresh lime juice, and any other toppings desired.

Yields: About 4 quarts (16 cups)

Nutritional Information (per 1 cup plain chili): calories: 160, protein: 14 grams, carb: 25 grams, fat 1.5 grams. Add 2 tablespoons light sour cream and 2 slices avocado for an additional 80 calories.

(Adapted from Recipe by Our Best Bites)

Did you know Halloween originally did not include candy?  Candy didn’t become part of the Halloween tradition until the late 1950’s. In the 1940’s, Halloween took on popularity when parents started dressing up their children as “little monsters” and ringing doorbells. Initially, fruit, coins and even toys were the treasures handed to little hands. As time passed, candy companies saw the opportunity to market their candy for the spooky holiday.

An estimated 600 million pounds of Halloween candy is purchased in the U.S. each year – that's an average of about two pounds of candy per person. (source:glo.msn.com)

Starting as early as August, stores seem to magically fill with bags and bags of the gooey chocolates or slobbery suckers. Each direction we look we see colorful bags of the sweet treats. Some are easy to stroll past, others catch us in our step and our thoughts become preoccupied on the flavor or salivate over the thought of indulging. Why is it that some are easy to pass up, and others cause a “hunger monster” to growl within us?

To find some answers, we can look at the effect that sugar has on our brains. When sugar is combined with fat, it can release “feel-good hormones” and actually stimulates areas of the brain, also affected by addictive drugs. We also see patterns, do to habit. After all, it’s Halloween, candy and the holiday go hand in hand, so we must eat. This holiday only comes once a year. To those habits, I say let’s create new habits, new traditions, a healthier focus.

This Halloween, you may be trying to fight the candy craving monster inside of you. Here are some tips to control the Candy Monsters in us all:

GROWN- UP MONSTERS:

1.    Healthy in sight - Keep fresh produce on the counter. Focus each day on what you want to include more of rather than not eating candy, especially more fruits and vegetables. Often when we focus on NOT having something, we want it more.

2.    Salads - Try to consume at least 2 dark leafy salads a day. This will help provide the most protein per calorie and give nutrients that fight off the “withdrawl” symptoms of not having sugary and packaged foods.

3.    Procrastinate buying - If you are going to purchase candy, wait until the day before Halloween and buy a kind you don’t like.

4.    Keep the candy in an inconvenient place – Try the garage, a basement closet! Somewhere you have to go out of your way to access it.

5.    Do the math - How much money do you spend on candy? What other area of finances could that be better utilized?

6.    Plan ahead - If you’re headed out with the little monsters, pack a healthy snack like trail mix or an apple in your pocket. If you feel the “monster” trying to escape, eat up!

7.    Try something new and hand out non-candy treats.

a.    Pencils, erasers, spider rings, glow sticks, bouncy balls, etc. Dollar and discount stores can be a great place to find these items.

b.    Some grocery stores will let you buy “coupons” (using candy as money) for donuts.  At a later date, your child can go to the store and redeem their coupon.

c.    Clementine pumpkins - Draw jack-o-lantern faces on clementine oranges.

LITTLE MONSTERS:

My kids are still little and need a bit of help in moderating their candy intake. I let my children eat what they want while out trick or treating. Often they are too busy running to think about stopping to eat the treat. Then when we get home, they get to choose 1 candy to eat. At that point, the remaining candy goes into a community pot and placed out of sight.

But what do you do if your kids are used to consuming the candy all in one night, or week?

1.    Talk to your kids before Halloween and make a plan. Talk about the pros and cons of the candy and let them be part of the candy rules.

2.    Make sure to have a healthy snack/meal before heading out to trick or treat.

3.    Take healthy snacks so if hunger presents itself, they have a healthier choice.

4.    Offer to buy the candy from your kids. It’s amazing how they may prefer cash over candy.

5.    Let your kids “trade in” the candy for a book or toy.

Whether young or old, the sugar “addiction” in the brain can be very real. Begin now, don’t wait until the candy is upon you and the signs of the monster are near.  Make a “plan of attack” to keep those monster appetites at bay. Decide NOW how much candy you’ll allow yourself and your kids to consume. Decide NOW to have healthy food options on the counter, in the fridge. Establish the right mindset that will keep those Candy Monsters from invading your home this Halloween.

Tasty Low Sodium Recipes That Keep Your Health In Check

Reducing your sodium intake will reduce your risk of high blood pressure, heart disease and stroke.

Try these delicious recipes for each of your meals:

BREAKFAST - Crispy Potato Hash Browns -

http://www.health.com/health/recipe/0,,10000000554695,00.html

LUNCH - Corn Chowder with Sausage - 

http://www.health.com/health/recipe/0,,10000001133795,00.html

DINNER- Melon & Steak with Smoked Paprika Dressing -

http://www.health.com/health/recipe/0,,10000002011066,00.html


Health Disclaimer For Special Needs Diets:

http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/The-Salty-Six-Are-the-Foods-You-Eat-Most-Often-High-in-Sodium_UCM_445850_Article.jsp

Fun Ways To Teach Your Kids About Healthy Eating

What memories do you have of helping in the kitchen? Perhaps baking fresh bread, soaking beans, canning, making cookies or even licking cake batter off the beaters. With hectic schedules and what seem to be busier lives, some of those memories might seem too hard to recreate. Don’t give up on making those memories! With the right planning, it can happen.

As we embark on a new school year, I’d like to finish out the Summer with 10 tips to involve children in the kitchen. With the goal to help them better understand healthy food choices and get involved in the decision process.

Here are some ideas on how to draw our children into the kitchen for learning and participation in their own nutritional health. The key is “hands on” experience!

1. Eat meals with your children. Even a few meals a week.

“When families dine together, they tend to eat more vegetables and fruits -- and fewer fried foods, soda, and foods with trans fats, research shows. When younger kids frequently eat dinner with their families, they are less likely to be overweight than other children.” (http://www.webmd.com/a-to-z-guides/features/family-dinners-are-important)

2. Let each child choose a dinner meal for the week. If possible, let them grocery shop with you for the needed ingredients.

3. Assign meal preparation to those old enough, anything from the side dish to the main course. Keep a list of meals and assignments on a white board or paper where everyone can see it.

4. Make healthy snacks, make-ahead dinners and breakfasts together. If you need lunches for on the go, pack and plan the lunches together. Think outside the “box”, something different from the traditional sandwich.

5. Assign a child to be in charge of keeping the fruit bowl stocked and accessible on the counter.

6. Find fun science experiments that involve food: growing avocados, onions, and sprouts in a cup.

7. Each week or month, set a family goal for improving eating habits during that time. Make it a challenge and have a prize for the winner.

8. Place a fact sheet about fruits and vegetables on the fridge or kitchen door. It helps kids learn the nutrition facts about the foods they are eating.

9. Assign children to set and clear the table. As they see the healthy foods placed on the table, they learn how to create a balanced meal.

10. Grow a garden! Let children be responsible for planting, watering and harvesting the produce. It is exciting to eat something you have worked hard for and watched grow.

“If you keep good food in your fridge, you will eat good food.”

Erick McAdams

Healthy, Mouth Watering Egg Salad

Orriant Mommy Blogger, Emily, shares her favorite, healthy egg salad recipe:

2 large eggs, hard boiled, chopped fine
1/4 cup plain nonfat greek yogurt
1 dill pickle spear, chopped fine
1 tsp. yellow mustard
Salt, pepper, paprika, or other seasonings to taste
Any other veggies you want (onion, cabbage, etc.) chopped fine

Stir together all ingredients in a bowl until well mixed. Serve on a slice of whole wheat bread or use a spinach tortilla to make a wrap. Makes 2 servings.

Per serving: 88 calories, 2g carbs, 5g fat, 9g protein

Perfectionism is your “Frenemy”

Here are 5 ways to best utilize your perfectionism:

A Critical Eye

Perfectionists are known for being aware of every tiny detail, including every little mistake. While this can lead to feelings of failure and disappointment, use this to be aware of ways to improve. As you continue to work toward your goals, you will always be aware of the next step, in order to continue seeing progress and achievement. With a little patience, you will more easily see how to continue moving forward.

Pulled Toward Goals

If you are a perfectionist, it is likely you are very self-motivated toward your goals. You are pulled to them rather than pushed. Once you have decided to achieve something, you do not need someone telling you to do it. This is not a common characteristic, so use this momentum to your advantage.  Choose goals that are truly important and you will find you are more likely to achieve them.

High Standards and Expectations

Some may say perfectionists set impractical standards and expectations for themselves, which can lead (again) to feelings of disappointment and frustration. Do not be afraid to set high goals – as long as you are aware of what is truly realistic. It may take more time, energy and dedication but if you are willing to put in the work, you will reach the objective.

Focus on the End Goal

Perfectionists tend to be so wrapped up in where they are going, that it does not matter what happens in the process. If they do not see the finish line coming closer, they tend to give up, not realizing the lessons to be learned along the way. Maybe you did not lose 8 pounds this month, but you did lose 3 pounds, and you learned how to eat a little bit better with new recipes. Learn to take in the small victories as you continue working toward your great achievement.

All or Nothing

As previously mentioned, perfectionists are easily discouraged by unmet goals. If their ultimate goal is not within reach, all efforts are often thrown to the dogs and failure is declared. Perfectionists are their own harshest critics, so learn to be kind to you. Practice positive self-talk, and surround yourself with a support system that will help you pick yourself up, dust off and continue working. This is not an all or nothing game. There will be set backs but there will also be successes. 

There is a lot of strength and potential in being a perfectionist. Learn to harness those skills readily available to you, and your goals will become that much more obtainable. Now go get 'em! 

Go On Vacation And Bring Back Memories, Not LBS.

Summer time is perfect for those family vacations and weekend get-aways with friends. However, these trips can be the culprit of some unwanted weight gain that is avoidable. Try these 5 ways to keep from packing on the LBS and still enjoy your vacation:

1. Make Smarter Meal Choices - One of the biggest problems vacation-goers stumble upon is eating out every day. In many cases this is unavoidable, but that does not mean you are completely at a loss when it comes to your nutrition. Consider making healthier selections while eating out, such as ordering a side salad, instead of fries. You can also split meals, which will save dollars, as well as calories. If you do have access to a fridge or kitchen, consider having at least one meal per day in your hotel room. Find a convenience store and fill your fridge with nutrient dense foods, like fruits, vegetables and whole grain snacks.

2. Carry Water – If you are being more active (as tourists tend to be), you will want to make sure you always have a water bottle. This will help you stay well hydrated and stave off those hunger pains that are really your body just begging for water. Not only will this help cut down on excess calories, but you will also have more energy to keep up on fun adventures.

3. Make Alternative Transportation Choices - One great way to get in a lot of extra activity, as well as explore in a way you would not otherwise, is to avoid taking cabs or public transportation. Often times, large cities are pedestrian friendly and many have bicycles available for rent, at hourly fees. Plan your activities for the day based on what is close to one another, so you can easily travel without requiring an automobile.

4. Take Advantage of Amenities - Many hotels and resorts have on-site exercise rooms with at least a couple of exercise machines. Take advantage of them! Make the time to get in a quick workout before you leave for the day. Just because you are on vacation does not mean you need to skip a beat on your workout regimen.

5. Plan an Active Vacation - This seems like the simplest answer, right? If you want to make sure you avoid weight gain on vacation, plan accordingly. Design trips that require you to do a lot of walking, offer activities such as hiking, skiing, camping, swimming, or even scuba diving. While relaxing vacations do have their time and place, you can recharge your batteries by planning a vacation that lets you experience activities, not available in your home town.