Podcast

http://www.discovery.com/radio/xml/discoveryhealth_experts.xml

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Simon & Schuster: You: On A Diet: The Owner's Manual for Waist Management (Hardcover) - SimonSays Podcast

Simon & Schuster: You: On A Diet: The Owner's Manual for Waist Management (Hardcover) - SimonSays Podcast

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Modified 7 Grain Pilaf

Made the 7 grain black bean pilaf with a few changes. I only used 2 T flax oil, I only used 1/2 cup , but reduced fat feta. I used cilantro and left out the cucumbers. It turned out fabulous!
I got 6 1/2 cup servings.

209.6 this a.m. :)

7198 aerobic steps in 59 minutes, over 10,000 steps for the day 2.84 miles.

Menu:
B: 1 cup wheat chex
1/2 cup skim milk
1 packet splenda
1 T fresh ground Flax seeds

1 cup v-fusion light
1 T psyllium husks powder

water
S: 1/2 oz. raw almonds
1 cup green grapes

L: boca chickn' patty
thomas's ww english muffin
stone ground mustard

S: 2 % cottage cheese
4 oz.

D: chipotle meat loaf
1/4 cup wild and brown rice
fresh cooked spinach w/ ICBINB spray
and Balsamic vinegar

1/2 endangered species dark chocolate bar with espresso (yum)

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Sausage, Bean, Fire-roasted tomato soup

1 pound turkey breast, crumbled and saute in a bit of oo
1 onion, diced
1 celery rib, diced
2 cloves garlic, diced
1 red bell pepper, diced
1 box chicken broth
2 cans great northern beans, drained and rinsed
1 can rotels
1 small can diced green chiles
2 cans fire roasted tomatoes
1 can fat-free re fried beans
salt and pepper

Saute/brown sausage olive oil. Remove from pan and drain on paper towel. Add oil to pot, then add onions, celery, garlic and red pepper. Season with salt and pepper and saute until softened. Add chicken broth, rotels, chiles, and tomatoes; bring to a boil. Reduce heat and simmer for 15-20 minutes. Add sausage back in along with the northern beans and simmer for another 10-15 minutes. Add in re fried beans and stir until soup is smooth. Check seasoning and add more salt and pepper if desired.

Adapted from the kitchen Picasso

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Black Bean and Sweet Potato Chili

Black Bean and Sweet Potato Chili
6 servings

2 medium-large sweet potatoes
2 tablespoons light or extra-virgin olive oil
1 cup chopped onion
2 to 3 garlic cloves
1 medium red bell pepper, diced
One 32-ounce can black beans, drained and rinsed
One 28-ounce can diced tomatoes
1 or 2 small fresh hot chilies, minced, or one 4-ounce can chopped mild green chilies
2 teaspoons ground cumin
1/2 teaspoon dried oregano
Salt to taste

1) Bake or microwave the sweet potatoes on high until just firm, about 3 to 4 minutes per potato. When cool enough to handle, peel and cut into 3/4-inch dice. Set aside.

2) Heat the oil in a large soup pot. Add the onion and garlic and sauté over medium heat until golden. Add the bell pepper, beans, tomatoes, chilies, cumin, and oregano. Bring to a simmer. Cover and simmer gently for 15 minutes. Add the sweet potatoes and continue to simmer until the vegetables are tender, 10 to 15 minutes.

3) Season lightly with salt. If time allows, let stand off the heat for 1 or 2 hours, then heat through as needed.

fresh cilantro for sprinkling over the top

Calories: 202Total Fat: 5 gProtein: 8 gFiber: 8.5 gCarbohydrates: 33 gCholesterol: 0 gSodium: 222 mg

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