Treat Winter Blues With These Low Calorie Comfort Soups

Winter Blues?

Try these easy soup recipes, they will put a smile on your face and keep calories at bay!

Creamy Butternut Squash Soup

1 medium butternut squash peeled (can also leave skin on)
1 cup soy or almond milk
¼ teaspoon salt
¼ teaspoon black pepper
1 cinnamon stick for garnish

Peel and rinse butternut squash, or wash thoroughly if you choose to use squash with the skin.

Slice butternut squash into chunks and add to boiling water until cooked.

You can also roast squash in the oven for a more robust flavor. Keep in mind that it will take longer to roast the squash in the oven about 40 minutes to an hour.

Once the butternut squash is cooked, drain the water and blend it in a blender or a food processor.  The soy or almond milk can be added during this process, or you can add a small amount of water to get squash to desired consistency in the blender or food processor.

Pour butternut squash mixture into a saucepan and reheat for about 5minutes adding the salt, black pepper. Pour in the soy or almond milk slowly to gage the thickness.  If 1 cup is not enough feel free to add more.

Once cooking process is completed let soup cool for about 10 minutes, serve and enjoy!

*this is a very versatile soup, to add more interesting flavors use sweet cinnamon and cloves instead of salt and black pepper! Add fresh ginger for a spicy desert like soup. Try it!

Sweet Potato and Corn Chowder

2 medium sweet potato peeled, rinsed and sliced into small cubes

1lb bag or fresh frozen corn (kernels only)
¼ teaspoon salt
¼ teaspoon black pepper
2 cloves garlic mashed and chopped into tiny pieces
1 small shallot chopped into small pieces.
2 cups low sodium vegetable of chicken broth
1 cup water

In a medium saucepan, add water and broth, bring to a boil.  Add sweet potatoes, garlic, and shallot.  Cook until sweet potatoes are soft enough to mash. Once potatoes are cooked, use a fork to mash some of the potatoes then add corn, salt and pepper (Taste mixture before adding salt, salt is always optional. Only add salt if you find the recipe a bit bland and in need of more flavor).

Cook until soup is slightly thick, don’t want it too thick. If overcooked and too thick just add more broth or water to get desired consistency.

 I love this recipe! The color and taste is fantastic! Hope you enjoy it!

 
Lentil and Roasted Tomato soup

1 cup dry lentil peas (preferably the brown or greenish peas, not the colorful ones)

1 cup tomatoes chopped
1 tablespoon olive oil
1 bay leaf
cloves garlic mashed and chopped
1 small onion chopped
 ¼ tsp cumin
 3 cups vegetable broth, chicken broth or water
 Salt to taste

Rinse lentil peas and combine with the broth or water, and bay leaf in a medium saucepan. Cook for about 30 on medium heat.

In a small baking or roasting container add tomatoes, chopped garlic and onions, coat with olive oil and roast in a 360 degree oven for 15 to 20 minutes. You want tomatoes, onions and garlic to look roasted not burned. (Can also opt for a can roasted tomatoes seasoned with garlic and onions)

Once lentils are cooked add the roasted mixture, the cumin and a dash of salt (as needed). Cook for another 5 to 10 minutes, cool and serve. 

*This is not a thick, pasty soup, if lentils are overcooked that will increase thickness. To avoid this, try not to overcook your peas and if you do so just add a bit more broth or water to get desired consistency. Bon a petit!

 

 

****pictures taken from internet, recipes all mines*****

 

 

 

 

Give Your Metabolism a Boost!

A quick way to begin the weight loss process and get the results you want is to boost your metabolism.   Metabolism is the rate at which your body burn calories.  It’s the process of breaking down macronutrients such as carbohydrates, protein and fats. 

Factors that determine one’s metabolic rate are genes, weight, activity level and aging.   We can not control the genes we inherited or the fact that we age with time but we can control our weight, and activity levels.  We can also live a life that offsets the consequences of aging and bad genetic make-up.

Easy ways to boost your metabolism are:

 

1.  Become active.   Physical activities have been proven to increase your metabolism by at least 50%.  Whether it’s a high impact 30 minute cardio session or a low-intensity burnout using free weights,  exercising build muscles, increases your body’s need for energy thus resulting in more used calories. 
    
2.  Eat healthy regularly.  Whether you are eating 5-6 small meals a day or 3 meals, the key to boosting your metabolism is to remain consistent with your meals.  Skipping meals slows your metabolism and can also lead to over eating.   Focus on eating foods low in sugar, sodium and fats.  Choose foods with healthier unsaturated fat content such as nuts, seeds, fish and avocado.    
    
3. Get enough sleep.   Sleeping accounts for 60 to 70 percent of total calories burned daily.  It is not a myth, our bodies’ burn calories at rest.  Lack of sleep can slow your metabolism and lead to weight gain. Inadequate sleep also affects mood, increases irritation, stress and can lead to unhealthy habits.
    

Tips to give your metabolism the boost it needs for weight loss:

 

Get adequate protein daily.  Eat protein rich food such as; salmon, tuna, mackerel, sardines, eggs, beans, tofu, lean meats, milk, yogurt, cottage cheese and cheese

 

Go for a brisk walk, a jog or run at your fastest pace

 

Dance for an hour or 2

 

Stay hydrated.  Your body needs to be hydrated to use calories efficiently. Increase your water intake, aim for at least 8 cups a day.  Eating fresh fruits and vegetables daily will also keep you hydrated.

 

Avoid sitting or lying right after a meal

 

Add weights to your workout routine and increase the intensity of your workout

 

Cook your foods with herbs and spices such as cayenne pepper, paprika and curry for a flavor and metabolism boost

 

Eat regularly and eat healthy!

 

 

 

 

Success with Weight Loss!

The absolute truth about weight loss is that it takes time, tenacity, will power and sheer motivation!  Weight loss also requires the ability to “start again”.

The first step in the weight loss process is contemplation.  One has to want to lose the weight even before they begin the process.  Specific reasons for the weight loss should be identified.

Ask yourself these questions:

Why do I want to lose weight?

Am I trying to lose weight because I feel pressured by family, friends, or society?

Do I need to lose this weight, is it affecting my health?

Am I comfortable with my weight, with the way my clothing fit?

Regardless of what anyone says or think your weight loss journey should be yours. Your reasons for wanting to lose weight should fit your ideas of what healthy, normal, and fit means to you!

If you are unsure of what normal, healthy or fit is, speak with your doctor, a dietician, Nutritionist or someone specializing in exercise physiology. 

Try to avoid getting advice from self made experts unless they too have struggled with weight and have successfully lost it.

Do not follow FADS!

Following fad diets are not beneficial. You will see results in the beginning but most fad diets are not maintainable and some are downright dangerous.

Choose healthy eating and physical activity

The fact still remains that when combined, eating healthy and exercising regularly, delivers the best results.  However, exercising alone can give you decent results but there’s a catch.  In order to lose weight and burn excess fat one has to work very hard.  Thirty minutes a day of moderate to vigorous activity will burn calories from foods eaten that day but it will not get into stored fat.  In order to burn stored fat, activities must extend into the one hour, hour and a half mark. 

For any physical activity program remember, the key is to start slow and pace yourself.  Do not engage in long drawn out activities until you have conditioned your body to do so.  This will decrease the risk of injuries and lessen the chances of becoming burned out and un-motivated.

The best form of exercise is one that is enjoyed.  If the gym is not your thing save your money, wanting to lose weight will not make it your thing!  Find the activity that keeps you going and do it daily if permissible. 

The key is to remember there are no quick fixes! Weight loss is a process that takes time and results are based on your vested efforts! It's your body, and you are worth it!

 

 

Post Thanksgiving Cleanse!

Turkey day is officially over, by now you should have eaten at least 3 days of left overs, all of which included heavy starches, meats and hopefully vegetables.  If you are feeling sluggish as a result of eating too much and just want to cleanse and prep your digestive system and body for the coming Christmas holiday here are a few tips to get you started.

1.      After all the leftovers are gone, get into the habit of eating light again. Replace a meal with a healthy nutritious salad (recipe below), a delicious natural juice or smoothie that aids in digestion and cleanses all at the same time.

2.      Limit the amount of meat you eat daily. Dietary recommendations for meats or protein range between 5 - 6.5 oz. respectively for men and women.  Actual portion for meat is approximately 2-3oz.  Three ounce is equivalent to a pack of playing cards, a small thigh, drum or half of a bone in chicken breast.

3.      Eat added fish in place of meats; choose fatty fish such as salmon, tuna, Atlantic or Pacific mackerel, sardines and herring. These fish are loaded with omega 3 fatty acids and are naturally low in fat and cholesterol.

4.      Beans and peas base soups are an excellent way to get more protein and fiber! Fiber of course increases bowel motility when paired with accurate water intake. We need between 25 to 30 grams of fiber daily. One cup of cooked beans is equivalent to approximately 15g of fiber. Nuts and seeds, whole or in the form of butter or milk are also good non-meat protein choices.

5.      Juice or blend fresh vegetables, and fruits.  Add these spices; ginger, cinnamon, nutmeg and cloves for flavor and digestion (see juice recipe below).

 

Recipes

Raw Kale Salad

3 cups washed and chopped raw kale

1 cup shredded purple cabbage
¼ cup roasted or raw pumpkin seeds
¼ cup dried cranberries
Toss ingredients together, add a light, fat free dressing and serve.

 

 

Cleansing Smoothie

1 cup spinach

½ ripe bananas
½ cup almond milk

Blend all ingredients in blender pour and serve

Cleansing Juice

Juice ½ beet root, 3 carrots, and a small piece of ginger root and serve(can use a tsp. of ginger powder in place of fresh root).  If more juice is needed increase the amount of beets and carrot used.

 

Juice parsley, cucumbers, celery and and lime for another refreshing, cleansing drink!

 

 

 

 

 

Thanksgiving Survival 101

 

1.    First and most important forget the diet!

 

2.    Take the guilt out of eating more than you normally would by:

a.   Preparing  foods in a healthy way

b.   Eating smaller portion of all foods selected

c.   Waiting at least an hour, to an hour and a half before having seconds

d.   Avoiding large amount of fluids before, with or after meals.

3.   Oven fry chicken is just as tasty as pan fried chicken.  Use a dry batter in place of a wet one when frying in the oven.

4.   Make steamed or roasted vegetables as sides. Avoid using bacon, smoked meats with your vegetables. (see below for great vegan collard greens recipe)

5.   Use natural ingredients; avoid using process foods as much as possible.

6.   If you feel sluggish after dinner due to over eating, go for a quick brisk walk or entertain

yourself, family and friends with a game of musical chairs, or a 15 minute dance off.  Dancing for 15- 30 minutes burns anywhere from 60 to 150 calories.

Recipe!

Vegan Collard Greens

 

2 large bunches collard greens

3 garlic cloves crush and chopped

1 small onion chopped

2 tbsp. Olive oil

¼ tsp. dried rosemary

Dash of salt for taste (optional)

Dash of black pepper

 

Wash and chop (or tear) collard greens.

In a tall stock pot heat olive oil, add chopped onions, garlic and dried rosemary, sauté for about 3 minutes then add collard greens.

Add one cup of water, cover stock pot and let simmer on medium heat for about 10 minutes.

Once collard greens are cooked add small amount of black pepper and salt, simmer for 5 more minutes then remove from heat.

 

*If you prefer your greens soggy cook longer (it is better to steam your vegetables than it is to cook them in water). For collard greens add just enough water to keep it from burning or sticking to bottom of pot.  If water dries out before greens are cooked add water as needed. Kale and turnip greens can be used in place of collards as well!!