Quick Turkey Chili - just 320 calories + 13 grams of fiber

The great thing about this recipe is that many flavors can be incorporated.  Got some tomatoes? Cut 'em up and throw 'em in!  Same goes for peppers, corn, or just about anything you can dream up (or need to use up).  For convenience, this recipe can be thrown together fast using canned or frozen products.  If using canned, I recommend buying reduced sodium beans.  When I use these, I don't need to add any additional salt.  If you want to make the chili a little more labor intensive, but fresh, try soaking dry beans and cooking your own.  Instead of the canned tomato and chili peppers, roast some fresh tomatoes and chilies.

The chili is delish with so many grains + starches.  I've tried baked sweet potatoes with the chili as a topping, whole wheat couscous, corn bread with added fresh corn or steamed brown rice.

Whole wheat couscous takes about 5 minutes to make and has 6 grams of fiber per 1/4 cup!

Turkey Chili
Serves 8- approx 12 ounce each

1 TB Olive Oil
1 Yellow Onion, diced
1 pound Ground Turkey
1 tsp Ground Cumin
1 tsp Cinnamon (yes, I know this is weird, but don't leave this out)
1 TB Chili Powder
4 oz Green Chilies, chopped, canned
2 cans (14.5 oz each) Tomatoes, mix & match Mexican style, Stewed, Roasted, etc.
2 cans (15 oz each) Black Beans
1 can (15 oz) Pinto Beans

1. In large nonstick pot, saute the chopped onions in olive oil over high heat.
2.  Add turkey and cook until no longer pink.
3.  Add spices (cumin, cinnamon and chili powder), chilies and tomato. Reduce to low heat.
4.  Let simmer for 10 minutes.
5.  Add beans and cook for another 10 minutes.

Top with nonfat sour cream or shredded cheese!

Rebecca's Top 5 for Weight Loss!

1.  Get your fiber!  Fiber helps you feel full.  Foods with fiber include whole grains (whole wheat bread, popcorn, oats, brown rice), fresh fruits/veggies, and beans.  Breads should have at least 3 grams of fiber per serving.
2.  Stay hydrated!  Sip on water or calorie free/caffeine free beverages throughout the day. Tip: Try Sassy Water (2 quarts water with one lemon sliced, one cucumber sliced, small piece fresh peeled ginger and a few mint leaves).
3.  Plan ahead!  Plan meals in advance and always carry snacks.  When we get overly hungry that's when meal plans go out the window and we end up at a drive thru.  At The Culinary Institute of America they had a saying, "preparation is everything" - it certainly is with diets.  Always have cut fruits and veggies ready to eat in the fridge.  Do not stuff produce away in the drawer, you will never see it again.
4.  Record all meals in journal.  Trust me- you won't remember everything you ate during the day!  This is critical action to following a set calorie limit.
5.  Get movin'!  Our bodies need to be exercised!  Walking counts!

Calories In, Calories Out

Now that we've got our diet challenge slated for next Monday, you may be wondering how many calories should I eat per day?  Weight loss results when you take in less calories than you need.  This can be accomplished by diet or exercise, or both!  One pound equals 3500 calories, so if we divide that by 7 days a week that would mean that we need a deficit of 500 calories per day to lose one pound of weight a week.

Most women will have weight loss on a meal plan of 1200 to 1500 calories per day.  For men, 1500 to 1800 calories works.  Please note, there are always exceptions to this guideline as calories needed are based on height, weight and age.  For example, a young-very tall-large framed man will need more calories than an older-short-small framed man.  One thing is for sure: Never drop below 1200 calories per day!  That's just not enough calories to get in the nutrients your body needs.

A word on exercise, the current recommendation for exercise is 30 minutes of moderate to vigorous exercise per day!  That's seven days a week, folks!

So, what of you eat 1200 calories per day for a week and you don't lose weight?  Nine times out of 10, you didn't eat 1200 calories.  This is why journaling your meals is very important.  You'll need to record the food, amount and time that you ate.  Make sure to journal right after eating as memory might not be as honest!  This is based on scientific facts, if you take in less than you need, you have to lose weight!

Your Personal Dietitian on Facebook!

I'm excited to announce that next Monday, Jan 30th, I will be kicking off a new program on my Facebook page!  I decided to start this program to concentrate on providing fact-based nutrition information and support to those wanting to makeover their diets.  So, if you're looking to lose weight or eat healthier this is the place!  Here's the deal:

WHO: You and your personal dietitian, Rebecca Cameron, RD
WHAT: Diet makeover for weight loss and overall good nutrition. We'll count calories using actual calories or exchanges/portions.  Our focus will be whole grains, 5 servings of fruit/vegetables per day, lean protein, good fats, and low fat dairy.
WHEN: Starting Monday, Jan 30th and lasting for a lifetime
WHERE: All communication will be posted on my Facebook page: Chef Rebecca Cameron, RD with links to this blog.  So, if you "like" my page you will have all the info!
HOW: Based on straight up nutrition facts, no gimmicks or promises!  I will be adding all the tools you need over the next week.  When willpower is low, just post on my FB page and get all the answers and support you need!
COST: Nothing, zero, zilch...free!

TO GET STARTED: 
-Make sure that you like my Facebook page: Chef Rebecca Cameron, RD
-Get a notebook to record your meals each day.  Include the name of food, amount or portion size and time you ate.
-Figure out how many calories or food exchanges you need per day depending on your goals.  This will be posted on my Facebook page this week.  You can always message me for help!
-Staying hydrated is very important, get your favorite water bottle ready to go!  Remember: calories from liquids can add up fast, stick to water or calorie free beverages.
-I'll be posting a list of suggested foods to have prepared.
-Make a plan for exercise!  For example, I enjoy walking so I've downloaded an app called Map My Walk that tracks my walking distance and calories burned.  I also enjoy classes at Valley Body Work Studio so I will start will a goal of attending at least 3 classes per week!
-Take a before photo!
-Record starting weight next Monday morning.

Now, who's with me?

"Devil" or "Angel" Lemony Chicken Pasta

Today, while record snowfall covered the greater Seattle area, I was working on a recipe that says, "Spring".  What says "Spring" better than a lemon?  They make me happy just looking at them.  This entree pasta dish can be made "devil" or "angel".  I would recommend the "angel" version for everyday.  I just fell in love with the bright flavor of this pasta, it's so light and fresh.  Serves 4.

Ingredients:
8 oz rigatoni (or for "angel": Barilla Plus Pasta)
8 oz sliced mushrooms
EVO (Extra Virgin Olive Oil)
16 oz heavy cream (or for "angel": Fat Free 1/2 and 1/2)
Zest of one lemon
5 oz peas (fresh or frozen)
Kosher salt to taste
1 Rotisserie chicken (store bought), shredded
1 TB flat leaf parsley, chopped

Methods:
1.  Cook pasta according to package directions.
2.  Saute mushrooms in EVO until softened in a large skillet. 
3.  Add cream and let reduce slightly.
4.  Add lemon zest, drained pasta and peas to skillet.
5.  Season with kosher salt to taste.  Add shredded chicken.  Sprinkle with parsley.

Note: Using Barilla Plus Pasta increases the protein and fiber content.  Also, due to the ground flaxseeds it provides ALA Omega 3 fatty acids for heart health.