Turkey Taco Soup

Ingredients: 1 can Progresso Light Southwestern Style Vegetable Soup 4 oz. uncooked Jennie-O Extra Lean Ground Turkey Breast 1/4 tsp. low-sodium taco seasoning mix Optional Toppings: fat-free sour cream and chopped scallions Directions: Bring a pot sprayed with nonstick spray to medium heat. Add ground turkey and taco seasoning to the pot, and cook together (using a spatula to break up a nd crumble the meat) until meat is light brown (about 3 minutes). Add soup, and continue to cook until soup is hot. For some added pizzazz, top each serving of the soup with sour cream and scallions just before eating!

Yields two servings.

By: Hungry Girl

20 Foods that Blast Fat

Salmon: This cold-water fish is an excellent source of omega-3 fatty acids, heart-healthy polyunsaturated fats that help reduce inflammation throughout the body and may, in turn, keep your weight down. A number of recent studies show that chronic inflammation can interfere with how your body responds to leptin, a hormone that helps regulate appetite. Choose wild over farmed when you can, and aim to eat one serving a week. Coffee: Research shows that the caffeine in your morning cup of joe may help you tackle more intense workouts, which can translate to burning more calories and fending off weight gain. Loaded with antioxidants, coffee may also lower your risk of Parkinson’s, type 2 diabetes and some cancers. Steer clear of calorie-laden coffee drinks with whipped cream, chocolate and sugary syrups. Instead, opt for a latte or cappuccino made with skim milk. Yogurt: Calcium is king when it comes to staving off hunger and helping you lose weight; research shows that it may help prevent your body from storing fat. Yogurt’s also high in protein, which helps you stay fuller longer and keeps blood sugar levels stable. Eggs: There’s a lot of nutrition within that shell, including quality protein, B vitamins and vitamin D. Plus, research published in the Journal of the American College of Nutrition found that people who ate eggs at breakfast lost twice as much weight, stayed full longer and had more energy throughout the day compared to those who had bagels for breakfast. Bison & Buffalo: Good news for red meat lovers: Bison and buffalo taste similar to beef but are lower in fat, cholesterol and calories. Choose bison or buffalo instead of beef for a burger and you’ll save over 40 calories, 6 grams of fat and 3 grams of saturated fat, and get 25 percent less cholesterol. Walnuts: Because they’re high in protein, omega-3s and monounsaturated fat, walnuts satisfy and keep you fuller longer than snacks that aren’t rich in protein and "good" fat. All you need is a handful. Grapefruit: It wasn’t the basis of a fad diet for nothing (although you can’t exist on grapefruit alone!). In a study published in the Journal of Medicinal Food, obese people who were trying to lose weight and ate half a grapefruit or drank a glass of grapefruit juice daily (as part of a healthy diet) for 12 weeks lost an average of 3 1/2 pounds.

Green Tea: Drinking green tea may raise metabolism and help you lose a little bit of weight, according to a study published in the American Journal of Clinical Nutrition.

Water: It works wonders to keep you well hydrated and prevents you from mistaking thirst for hunger—a common problem for many dieters. Not sure if you’re hungry or thirsty? Down a glass of water first, then decide.

Chili peppers: They contain capsaicin, a compound that can rev up metabolism and give you a little help in the calorie-burning department.

Beans: Jam-packed with fiber and protein, beans are a great low-calorie, lowfat food that allows you to maintain a healthy weight by helping to stabilize blood sugar levels. Tofu & Edamame: Low-cal vegetarian sources of protein, soy products like tofu and edamame may help you lose weight by giving your metabolism a boost—even if your eating habits stay the same, say researchers at the University of Illinois at Urbana-Champaign. Apples: An apple a day may do more than keep the doctor away: It may also keep the number on your scale down. A study published in the journal Nutrition found that consuming an apple at each meal may improve blood sugar levels, which help stabilize hormones that influence appetite and satiety. Avocado: True, they’re high in calories and fat, but it’s the good kind of fat that, when eaten in moderation, keeps you satiated and helps prevent disease. Spice up a sandwich with two slices of avocado, or dip veggies in ¼ cup guacamole for a snack. Blackberries: Pump up a boring bowl of cereal by adding a cup of these fresh berries. Rich in water and fiber, they’ll help you fill up. A bonus: Blackberries have more antioxidants per serving than any other fruit. Quinoa: This ancient grain with a nutty flavor is gaining more attention as a nutritional superstar. The combo of vegetarian protein, fiber and healthy fat in quinoa makes you digest it slowly and steadily, which keeps your blood sugar, energy levels and appetite in check. Oatmeal: Ever notice that when you have oatmeal for breakfast, you don’t get the midmorning munchies? Full of fiber, oatmeal gets digested more slowly, keeping you satisfied until your next meal. Flaxseed: A recent article in the American Journal of Clinical Nutrition found that estrogen-like compounds in flaxseeds, called phytoestrogens, may help improve blood sugar control and insulin resistance, helping fight obesity and diabetes. Sprinkle a tablespoon or two of ground flaxseed over oatmeal, cereal or yogurt. Broccoli: Mom always said to eat your broccoli, and for good reason. Broccoli and other cruciferous vegetables like cauliflower and cabbage have tons of fiber and a low energy density, meaning you can eat a lot for only a few calories. A single-cup serving of raw broccoli has just 25 calories. Soup: In one study by Penn State researchers, people who ate a low-calorie broth-based soup before a meal consumed over 20 percent fewer calories (the water content helps you fill up).

Published by Woman's Day.

5 Essential Steps to Long-Term Weight Loss

1. Find a support system
2. Load up on self-esteem
3. Find a less-fattening form of comfort
4. Discover something you love and stick with it
5. Try gradual change instead of going cold turkey

Six Tips to Successful Maintenance

1. Make yourself a priority 2. It's okay to slip up a little 3. Long-term success isn't automatic 4. Move it or lose it 5. Forget the head games 6. Lifelong success is not just wishful thinking

Anytime Spinach Quiche Cups - TO GO!

These little quiche cups are perfect for breakfast, snacks, or even as a side dish. They freeze well, so you can prepare them in advance. Just thaw them out, and heat them up in the microwave for a few seconds and serve! Two 10-ounce packages of frozen chopped spinach, thawed and squeezed dry 1 1/2 cups egg substitute, equal to 6 eggs 1 1/2 cups nonfat cottage cheese 1/4 teaspoon salt Freshly cracked black pepper to taste 4 tablespoons freshly grated Parmesan Cheese Preheat over to 375 degrees. Spray a 12-cup muffin pan with nonstick cooking spray. Combine all ingredients except Parmesan cheese. Divide among muffin cups and bake for 20 minutes. Sprinkle each cup with 1 teaspoon of Parmesan cheese and return to oven. Continue to bake 10 minutes more, or until firm and lightly browned. Loosen cups with a narrow spatula and remove to plate and serve. If preparing in advance, remove to wire rack to cool, then refrigerate or freeze as desired.

Meal Makeovers: Heart-healthy Swaps that Taste Great

Breakfast Instead of waffles with butter and syrup, try flaxseed waffles topped with strawberries: Flax is rich in alpha-linoleic acid, an omega-3 fat that protects your heart by reducing inflammation. Top with frozen strawberries (warmed quickly in the microwave) for a boost of vitamin C, which may help keep your blood vessels strong and flexible. Instead of corn flakes with 2% milk, try a whole-oat cereal with fat-free milk and a glass of orange juice: Oats are rich in beta-glucan, a soluble fiber that lowers total and "bad" LDL cholesterol. Couple it with a glass of orange juice for a healthy dose of potassium, which helps offset the negative effects sodium has on blood pressure. Instead of a cheese omelet, try a veggie-egg scramble: Even people with high cholesterol can have up to two eggs a week (if they watch the amount of cholesterol they eat in other foods). Try scrambling 1 egg with 2 whites and a handful of diced onions, peppers and tomatoes. Lunch Instead of pepperoni pizza, try homemade pita pizza made with spinach and lowfat cheese: Spoon low-sodium marinara over a whole-wheat pita; top with thawed frozen spinach, squeezed dry (or fresh spinach) and reduced-fat mozzarella. Bake in a 350°F oven until cheese melts. Your heart benefits from the whole grains in the pita and the lycopene (a heart-healthy antioxidant) in the sauce, and you save on saturated fat and sodium. Instead of a chef's salad, try a grilled chicken and spinach salad: Mix baby spinach, grilled skinless chicken breast, mandarin oranges and red onions for a tasty meal that's rich in lean protein and healthy vitamins and minerals. Top it with a little olive oil and red-wine vinegar. Instead of a cheeseburger, try a black bean veggie burger with salsa and sliced avocado: Eating beans four times a week or more can slash heart disease risk by 22 percent, according to research from Tulane University and the National Heart, Lung, and Blood Institute. Top with sliced avocado (for a dose of healthy fat) and salsa. Serve on a whole-wheat bun. Dinner Instead of a cheese quesadilla, try a veggie burrito with beans on a whole-wheat tortilla: A cheese-laden quesadilla has twice the saturated fat you should eat in a whole day! Make the most of your Mexican meal by ordering a veggie burrito, which is filled with antioxidant-rich vegetables and cholesterol-lowering beans. Hold the cheese—or make your own burrito using a small amount of reduced-fat cheese. Instead of steak and french fries, try a grilled salmon steak with oven-roasted potatoes: Salmon is one of nature's top sources of omega-3s. Skip the trans fat found in fries by trying this side: Quarter new potatoes, coat with olive oil spray, season with garlic powder and black pepper, and roast in a 425°F oven for 30 to 40 minutes, turning once, until tender and golden brown. Instead of lasagna, try tomato-barley risotto: For a heart-friendly Italian meal, whip up this "risotto" using beta-glucan–rich barley: Cook barley according to package directions, substituting low-sodium chicken broth for half the water. When barley is tender, stir in chopped tomatoes. Continue cooking until liquid is absorbed. Top with fresh basil. Snack Instead of potato chips, try walnuts: Trade salty, fatty chips for a handful of unsalted walnuts for a boost of alpha-linoleic acid. Instead of a cup of coffee and a cookie, try a skim latte and an apple: Skim milk provides calcium and potassium, two natural blood pressure reducers. (If your blood pressure is on the high side, stick with decaf.) The apple gives a boost of fiber and flavonoids. Instead of half a peanut butter and jelly sandwich on white bread, try peanut butter and bananas on a slice of whole-wheat: Peanut butter is packed with heart-healthy monounsaturated fat, resveratrol (the same antioxidant found in red wine) and blood-thinning vitamin E—and it's naturally rich in plant sterols. Skip the jelly and stack on some sliced bananas for a hefty shot of blood pressure–lowering potassium. The soy story The heart-healthy status of soy has been controversial: Nearly a decade ago, after reviewing 27 studies on soy, the FDA allowed manufacturers to use a claim that soy protein is linked to improved cholesterol levels. But a few years later the American Heart Association did its own analysis of 22 studies, and in 2006 announced that soy reduces LDL by just 3 percent and has no effect on HDL. Still, soy is high in protein and fiber and low in saturated fat, so it can be part of a heart-smart diet—especially if you eat it in lieu of protein sources that are higher in saturated fat (such as red meat). By: Karen Ansel, RD

Hazard Signs on the Hungry Highway

Danger Signs:

• Forgetting to eat a snack and then being so hungry that you overeat at mealtime
• Not wanting to exercise, and making excuses to myself
• Picking leftovers off your kid's plates
• Stop drinking water, which only makes things worse
• Picking and nibbing at high-calorie foods - a slippery slope that leads right to a binge
• Buying or making certain foods for 'others'. Who are you kidding? It's really you that wants it and guess what? YOU end up eating it.
• Not having food planned out or prepared in advance. You don't make very good decisions when you are hungry!

How to Steer Yourself Out of a Skid:

• Carry fruit and veggies for snacks everywhere you go
• Try to exercise more - make it a habit
• Stop buying treats for the kids
• Try to be accountable for what you eat
• Pay attention to your positive inner voice
• Steer clear of trigger items
• Pay more attention to water consumption
• Plan ahead so that nothing is left to chance
• Try and get more rest

How NOT to Diet

Over-the counter diet pills: If you need a diet pill, get it from your doctor, not from a truck stop or a flea market stall. Some contain properties that can be harmful to your body, particularly your heart. The fine print always tells you to go on a reduced-calorie diet and exercise program. That's how you'll lose the weight. Weight-Loss Jewelry, Clothing, and Shoes: Ads you see where woman claim to have kept slim with these products are full of it. Pinky rings will not make your butt smaller. Diet Patches: These usually contain various herbs that won't help you lose weight and may not even be absorbed through your skin anyway. The only way a diet patch can help you lose weight is if you use it to tape your mouth shut. Extreme Diet Schemes: Cabbage soup, grapefruit, water, and juice diets might sound good in theory, but after 3 days of eating nothing but citrus fruit, it starts to get a little difficult to unpucker, and cabbage, well, let's just say cabbage can be a little windy when eaten in mass quantities. Besides, unbalanced meals like these do nothing for you nutritionally, and limiting yourself to one type of food can be harmful. Not to mention boring. The only thing you end up losing on these crash diets is your sense of humor. "Detox" Plans: That's just a fancy version of Ex-Lax and a jug of water. Make water and fiber a part of your healthy diet to keep your system clean. Diets that Claim You'll Lose Weight Effortlessly: That's just not how it works. If it did, we'd all be running around in a size 2 bikinis. Weight loss takes a change in lifestyle, through diet and exercise. From the 3 Fat Chicks on a Diet book

Happy Valentines Day

People tend to celebrate Valentine's Day with gifts to show love and affection. Choosing a healthy gift will make loved ones' smiles last longer. With that, try and consider other valentine gift ideas besides sweets for your sweetheart.

Healthy alternatives for Valentine's Day gifts include a variety of choices, such as:

• An exotic fruit basket
• A cookie recipe or other recipes that are modified into a healthier version
• A subscription to a health magazine
• Cookbooks with a variety of healthy recipes
• A membership to a health club or perhaps new work-out gear to wear to the gym

For more healthy gift suggestions, check this out: Top 11 Healthy Gifts for Valentines Day

Happy Valentines Day!

Mock French Toast

When you need a really good does of good ol' breakfast food, try this recipe for 'french toast'. It might not be made with thick slices of bread, but it's extra tasty with turkey bacon and a cup of fresh brewed coffee! 4 egg whites 1 egg 1 teaspoon vanilla 1/4 cup ricotta cheese Dash cinnamon 1 packet of granular sugar substitute Butter spray Sugar-free maple syrup Mix everything but the butter spray and the syrup in a bowl. Pour into pan on medium heat just like you are making pancakes. Top with butter spray and syrup and ENJOY!

South Beach Diet in an Eggshell

Another tidbit that I'd like to share from 3 Fat Chicks on a Diet. Professional Counseling: No. However, if you subscribe to the official South Beach diet website, you can post nutrition questions for their dietitians to answer. Support System: No meetings, but there are a lot of South Beach support forums on the internet, including our own Fat Chicks on the Beach Group at http://www.3fatchicks.com/. Fitness Factor: Barely there. Dr. Agatston suggests exercise but doesn't require it. Other than the two pages in the book of reasons why exercise is good for you, you're on your own. Family - Friendly: Very! Once you hit Phase 2, you can feed your family the same healthy foods you will enjoy. Pros: It's very heart healthy, provides energy, and is easy to follow. Cons: Forbidden food list can make it harder to stick to. You need more time to plan meals. $$: Can be initially more expensive, because you are restocking your pantry with new foods, but it evens out over time. The Person This Diet is Best For: Someone who likes a very structured diet, doesn't mind eating from a limited list of foods, and may be interested in improving their heart health.

7 Exercises for Muscle Maintenance

Follow these exercises to improve your overall strength and achieve optimal muscle tone.

To maintain your muscles, aim for 20 minutes of strength-training exercises two to three times a week — with at least one day off in between workouts so your muscles have time to rest, recover, and grow.

Liz Neporent, an exercise physiologist and the president of Wellness 360, a New York City-based corporate-wellness-consulting company, suggests the following seven exercises, which work most of the major muscles in your body.Do one to three sets of 8 to 15 repetitions of the exercises, resting no more than 45 seconds between sets to keep the workout challenging. If you haven't used weights before or if you're out of shape, start with light weights (when they're called for) of two to five pounds and do fewer sets.

Squat: Works Buttocks and Thighs Stand with your feet hip-width apart, weight slightly back on your heels, hands on your hips. Pull your abdominals in, standing up tall with square shoulders and a lifted chest. Sit back and down, as if there's a chair directly behind you. Lower as far as you can without leaning your upper body more than a few inches forward. Don't allow your knees to stick out past your toes. Straighten your legs and stand back up. Be careful not to lock your knees at the top of the movement.

One-Arm Row: Works Upper and middle back and shoulders Stand to the left of a chair, feet hip-width apart. Hold a dumbbell in your right hand with your palm facing in. Pull your abdominals in and bend forward from the hips so your back has a slight arch and you are roughly parallel to the floor, knees slightly bent. Put your left hand on the chair's seat for balance. Tilt your chin toward your chest so your neck is in line with the rest of your spine. Your right hand will be in front of your right shin. Pull your right arm up along the side of your body until your elbow points to the ceiling and your hand brushes against your waist. Slowly lower the weight back down. Complete the reps, then switch sides.

Modified Push-Up: Works Chest, abdominals, shoulders, and arms Lie on your stomach, knees bent and ankles crossed. Place your palms on the floor a bit to the side and in front of your shoulders. Tuck your chin a few inches into your chest so your forehead faces the floor. Straighten your arms and lift your body so you are balanced on your palms and knees, abdominals tight. Be careful not to lock your elbows. Bend your elbows and lower your entire body at once. Rather than trying to touch your chest to the floor, lower just until your upper arms are parallel to the floor. Push back up.

Shoulder Press: Works Shoulders, arms Hold a dumbbell in each hand and sit up tall on a chair that has firm back support. Place your feet on the floor, hip-width apart. Pull your abdominals in so there is a slight gap between the small of your back and the back of the chair. With palms forward, bend the elbows and raise the dumbbells up so they are level with your ears. Elbows should be at or just below shoulder height. Straighten arms up over your head, without locking elbows, then slowly lower to start.

Bicep Curls: Works Biceps Hold a dumbbell in each hand and stand with your feet hip-width apart. Let your arms hang down at your sides with your palms facing in. Pull your abdominals in, stand tall, and keep your knees relaxed. Curl your right arm up, fist close to your shoulder, twisting your palm so that it faces the front of your shoulder at the top of the movement. Slowly lower the dumbbell back down, then repeat with your left arm. Continue alternating until you've completed the set. (One rep consists of a bicep curl with each arm.)

Kick-Backs: Works Triceps Stand to the left of a chair. Hold a dumbbell in your right hand, feet hip-width apart. Lean forward at the hips until your upper body is at a 45-degree angle to the floor. Place your free hand on top of the chair for support. Bend your right elbow so that your upper arm is parallel to the floor, your forearm perpendicular to it, and your palm facing in. Keep your elbow close to your waist. Pull your abdominals in and don't lock your knees. Keeping your upper arm still, straighten your arm behind you until the end of the dumbbell is pointing down. Slowly bend your arm to lower the weight for one rep. When you've completed the set, repeat with your left arm.

Plank: Works Abdominals, shoulders, chest, lower back, buttocks, thighs Lie on the floor, hands clasped in front of you roughly under your forehead, toes tucked under. Press up to balance on your forearms and toes. Pull your abs in so your lower back does not sag and your hips do not drop. Focus on keeping your torso straight and your abs pulled in to support you. Hold for 10 counts. Written by Sally Solo; February 2008

The Golden And Rotten Egg Awards....

For the Best and Worst Entrees on the Beach. From you guessed it - 3 Fat Chicks on a Diet. Tony Roma's Ribs Rotten Egg: Ribs! The sauce is too high in sugar Golden Egg: Grilled chicken and grilled vegetables Boston Market Rotten Egg: Anything in gravy, which is most of the menu Golden Egg: Southwest Grilled Chicken Salad, hold the tortillas Ruby Tuesday Rotten Egg: Most of it. Atkins-approved doesn't mean South Beach approved Golden Egg: White Chicken Chili for a low-carb, low-fat meal Red Lobster Rotten Egg: Anything fried or broiled, and also the biscuits Golden Egg: Crab legs, grilled fish. Veggies, hold the butter Lonestar Steakhouse Rotten Egg: The Cajun Ribeye, with over 1,000 calories and 100g of fat! Golden Egg: Sweet Bourbon Salmon, steamed veggies, and black bean soup Golden Corral Rotten Egg: Everything but the green beans and lettuce Golden Egg: Green beans and lettuce Wendy's Rotten Egg: The sandwiches Golden Egg: Chili, Spring Mix Salad, and a reduced-fat dressing Outback Rotten Egg: BBQ'd anything, potatoes and rice Golden Egg: Chicken on the Barbie, hold the sauce, and veggies, no butter Chick's Tip: While the website http://www.outback.com/ doesn't provide nutritional data, it is full of tips on how to order your meals for special needs. Three cheers for their cooperation!

Another from 3 Fat Chicks on a Diet*

To Market, to Market - Our Favorite Phase 2 - Friendly Items Here is a list of Chick Picks for the best South Beach friendly prepared foods easily found in your local grocery store. 1. Uncle Sam's Cereal www.usmillsinc.com 2. Smucker's Reduced Fat Natural Peanut Butter www.smuckers.com 3. Pepperidge Farm 100% Whole Wheat Bread www.pepperidgefarm.com 4. Bob's Red Mill Steel Cut Oats and Stone Ground Flour www.bobsredmill.com 5. DaVinci Sugar Free Syrups www.davincigourmet.com 6. Blue Bunny Health Smart Bars www.bluebunny.com 7. Progresso Lentil Soup www.progressosoup.com 8. Diet Rite with Splenda www.dietritecola.com 9. Mission Whole Wheat Tortillas www.missionfoods.com *3 Fat Chicks on a Diet

Detox Remedies for Recovering Carbo-Holics in Crisis

From the book - 3 Fat Chicks on a Diet 1. One sure way to kill a carb craving is sugar-free Jell-O. We're not talking about the little sundae dish of Jell-O cubes with a dainty dollop of fat-free whipped cream. We want you to make a few boxes of the stuff, just litter the fridge with big bowls of multihued Jello-O. Then, when you can't go a moment longer without a carb or sugar fix, raid the fridge. And we mean really dig in, like a liposuction machine in reverse. Jell-O is sweet and it's filling, and if you eat it without moaning, you'll probably hear the choir of angels singing in the background. 2. Take a nap. You're still allowed to eat carbs in your dreams. 3. Drink lots of water. You need to flush your system, and water will give you the illusion of being full. 4. Play Scrabble. Spell words like coronary, plaque, muumuu, or obese. 5. Get the most bang for your buck with sugar-free Fudgsicles, hot cocoa, and hazelnut syrup for your coffee. These are long-lasting treats; by the time you have finished them, the cravings will be gone. 6. We suggest snacks, snacks, and more snacks! You need a few extra munchies when you are kicking the cravings in the beginning. Try almonds, low-fat cheese sticks, sugar-free Jell-O, or fresh beggies and lean lunchmeats. Salad veggies and a good dressing low in saturated fat are very important! And since you are living with people you care for, until those early cravings pass, we'd suggest sedatives and a padded room! 7. Here's a good dip for your turkey rollups: Find a jar of tapenade. It's a thick spread made of olives, olive oil, and spices. Mix a heaping tablespoon of tapenade with one ounce of light cream cheese that's been softened a bit. This is a wonderful dip or spread for your turkey rollups!