Chicken Tortilla Soup
Many thanks to my mom’s co-worker, Cheryl for the original recipe. Below is my version – as usual, I have increased the vegetables, fiber, spices and protein. I’ve had great feedback so far – I think you’re going to love it! Enjoy!
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Several clients have asked for recipe suggestions this month. As the resident meal planner, grocery shopper and family cook, I am happy to oblige. Below is a delicious soup recipe I often use to ensure my family enjoys nutrient rich vegetables. Pair soup with grilled cheese sandwiches (National Grilled Cheese Day yesterday) or homemade paninis for an easy, delicious Friday night dinner.
The skinny:
Savory Soup
4 to 6 stalks of celery
2 medium size onions
About 1 1/2 pounds of broccoli
OR one large head of cauliflower
OR one large bunch of asparagus
6 cups of chicken broth
(use low sodium if needed or 4 cups broth and 2 cups water)
Wash veggies under cool running water
Cut veggies into 2″ chunks
Add all ingredients to large pot
Bring to a boil
Reduce heat and simmer for about 20 minutes
Transfer to blender and blend
Creamy, delicious, and packed with nutrients. Perfect compliment to a simple tomato grill cheese sandwich or turkey, dijon mustard panini.
I hope you and your family enjoy it as much as we do!
Bon appetit!
Constipated?
Unfortunately, you are not alone. Take a glance at these high fiber foods and enjoy them in your meals this week. Many are delicious and easy to incorporate. Adding fiber rich foods to your diet, increasing your water intake and adding movement to your day can really help your digestive system function optimally. These changes may also aid in the prevention of heart disease and diabetes – win-win-win.
List below courtesy of the Mayo Clinic staff
(aim for 21-25 grams a day for women and 30 – 38 grams for men)
Serving size Total fiber (grams)*
Grains, Cereal & Pasta
Serving size Total fiber (grams)*
Legumes, nuts & seeds
Serving size Total fiber (grams)*
Vegetables
Serving size Total fiber (grams)*
Hope you have a wonderful week!
What is so special about my refridgerator that I needed to send you pictures? Nothing, except for one detail – placement. I am always on the look out for painless, simple tricks with powerful results. Here is one of my favorite. Next time you return home from the grocery store, place all of you fresh fruits and vegetables front and center on refrigerator shelves (not in the crisper drawers.) Unlike blueberries and greens, I have never forgotten about cheese or bread simply because it was out of sight in the drawer. Place room temperature fruits and veggies in a bowl on the counter. Seeing your nutrient rich foods is a huge help in ensuring that you actually eat them. Hope this money saving, healthy living tip appeals to you too!
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Top Tricks for Turkey Day
Hope these are helpful. My utmost gratitude to you for your patronage and reading. Wishing you and yours a very healthy, happy and enjoyable Thanksgiving!
First, the Trick:
My absolute favorite trick this month? Toss it: Whether at the office or in our home, most of us have leftover Halloween candy lying around. If it’s there, eventually we will eat it. Take two minutes today and pick out the few pieces you LOVE and then toss the rest. No sense consuming candy you don’t really even like – save your candy fix for the really good stuff.
Make a date with your workout and take it someplace special. Why not visit the Morton Arboretum this weekend for a lovely walk or jog? Yes, many of the leaves have fallen but there is still an abundance of stunning foliage to enjoy (I was just there last weekend.) Plenty to do with the kids if needed and really enjoyable tram rides to see beyond the distance your legs can carry you. Making your workout a special, beautiful, out of the ordinary event might be a wonderful boost to your body and your spirits.
As always, feel free to connect with questions, feedback or interest in scheduling an appointment. Have a wonderful weekend!
All my best, Michelle
Blakely FIT
Strength Training Exclusively for Women
www.blakelyfit.com 773-680-6824 train@blakelyfit.com
Operating out of Symmetry Center: 401 West Ontario, 4th Floor, Chicago IL 60610
Serves about 6
1 lb. lean ground round (90% lean ground beef) cooked and drained
3 (15 oz.) cans of your favorite beans (red kidney beans work great)
3 (15 oz.) cans of diced tomatoes
2 c. beef broth
2 onions, chopped
3 red peppers, chopped
4 cloves garlic, chopped
2 tsp. cumin
1 Tbsp. oregano
1 tsp. black pepper
dash of cayenne pepper (or 1 tsp. if you really like a kick)
Add everything to your slow cooker and cook for five hours on HIGH or eight to ten hours on LOW. Garnish with your favorite cheese, sour cream and sliced green onions.
Source: Michelle Blakely, personal trainer, Blakely F.I.T.
Wonderful parties, time with loved ones and delicious eats abound as we slide into the official start of the holidays. Unfortunately, a tradition of stress and weight gain is on the horizon as well. I’d love for you to avoid those pitfalls so, Blakely FIT is here to help.
Every Friday from now until 2011, I’ll be sending my best tips for navigating holiday challenges. Realistic simple solutions are on their way. Meet me in your inbox every Friday or become a friend on Facebook  for weekly posts . With tricks and treats each week, we CAN celebrate this season while keeping our healthy glow. All my best, Michelle |
Five on Friday: Part I
