No matter how hard I try not to gain weight during the holidays inevitably I do. I hate to admit this, but misery loves company so it is nice to know I’m not alone. Studies show the average American gains at least 5 pounds during the holidays.
No wonder so many New Year resolutions are to lose weight. If we don’t buckle down and lose those excess pounds before you know it those 5 pounds increase into 10, 20 and who knows where it will end? Thank goodness we aren’t wearing swimsuits for a while!
Choosing an extreme diet such as the Adkins’ Induction Phase is a quick way to lose a few pounds quickly as a kickoff to your weight loss goals. However for the long haul learning to eat appropriate serving sizes from all of the healthy food groups God produces such as fruits, vegetables, whole grains, legumes, and lean proteins is the key to being healthier.
For those of you hardcore Adkins followers who live on the induction phase of Dr. Adkins’ program eating no fruits, grains and very few vegetables (which the good doctor originally designed to last 2 weeks and not a life time), let me ask you these questions:
1) If fruits and vegetables are so bad for you why did God put Adam and Eve in a garden; why not a barnyard where they would eat only meat?
2) If grains whole grains are so bad for you why did Jesus say, “I am the bread of life”, why didn’t He say I am the meat of life?
3) Do you really think we serve a God who would be so cruel to grow all of these wonderful fruits, vegetables, grains, etc for us NOT to enjoy? I don’t think so.
I encourage all of us to get back to the basics of eating healthy foods from all food groups and experience how much healthier you feel.
I don’t want to burst any of your balloons, but corn chips and potato chips are not vegetables! Eating the crust on your bread is not eating more fiber. Eating green M&M candies is not eating more green vegetables. I know this is painful for some of you to hear. Take heart, it will be okay! Once you start enjoying the wonderful
flavors of fruits and vegetables again you’ll wonder why you ever got away from them. I’ll tell you why: convenience. Our stores, gas stations and carry outs bombard us with convenient junk food so we grab whatever is easy to eat.
When’s the last time you savored a hot steamy bowl of comforting home made soup instead of fast food? Have a soup-er New Year enjoying these back to basics, good for you super soups and lose those excess holiday pounds while savoring every delicious bite!
Dawn Hall is an inspirational speaker and author of the award winning Busy People’s Cookbook Series including: Busy People’s Slow Cooker Cookbook, Busy People’s Low-Fat Cookbook, Busy People’s Down Home Cooking Without the Down Home Fat Cookbook and the inspirational book: Comfort Food For Your Soul. She is the host of Cooking for Busy People aired Sunday at 2 PM on WLMB-TV Channel 40.
Taco Vegetable Soup
My family thinks this flavorful, zesty soup is delicious served with crushed baked tortilla chips sprinkled on top of each serving.
1 pound ground turkey breast
2 (16-ounce) packages frozen vegetables
1 (1 1/2-ounce package) taco seasoning mix
1 (49 1/2-ounce) can chicken broth with floating fat removed
1 (16-ounce) jar salsa
Baked tortilla chips, optional
• In a large saucepan mix the turkey breast, vegetables, taco seasoning, chicken broth, and salsa.
• Bring to a boil.
• Reduce the heat to low.
• Cover and simmer for 13 minutes.
• If desired served with crushed baked tortilla chips sprinkled on top of each serving.
Note: If you like a spicier soup, add a few drops of Tabasco sauce.
Yield: 12 (1-cup) servings
Calories: 126
Fat: 1g (11% fat)
Cholesterol: 26mg
Carbohydrate: 14g
Dietary Fiber: 0g
Protein: 11g
Sodium: 1077mg
Preparation time: 5 minutes or less
Cooking time: 13 minutes or less
Total time: 18 minutes or less
Menu ideas: Serve this with corn muffins.
Chicken Corn Chowder
This soup makes a great accompaniment to any sandwich. Actually, a half sandwich with a cup of corn chowder is very filling for me.
2/3 cup fat-free shredded cheddar cheese
1 teaspoon onion salt
1 (11-ounce) can sweet corn and diced peppers
2 (15-ounce) cans cream-style corn
1 cup left over cooked chicken -diced
1 (14.5-ounce) can clear chicken broth
1/4 teaspoon ground pepper, optional
• In a Dutch oven or large sauce pan combine the cheese, onion salt, corn and peppers, cream-style corn, chicken, chicken broth, and pepper, if using.
• Bring to a boil over medium-high heat, stirring constantly.
• Remove the soup from the heat and let it sit for 3 to 4 minutes to cool a little before serving.
Yield: 7 (1 cup) servings
Calories: 180
Fat: 2g (10% fat)
Cholesterol: 18mg
Carbohydrate: 31g
Dietary Fiber: 2g
Protein: 13g
Sodium: 1126mg
Preparation time: 6 minutes or less
Cooking time: 5 minutes
Total time: 11 minutes or less
Menu ideas: This chowder is good with a tossed salad and whole wheat reduced fat crackers.
Oriental Chicken Soup
This flavorful oriental soup is delicious on cold days. It’s loaded with colorful vegetables and is as eye appealing as it is delicious.
6 chicken breasts (I use Tyson Mesquite Flavor.)
4 pounds frozen stir-fry vegetables
1 (12-ounce) bottle teriyaki baste and glaze (found in barbeque isle)
2 tablespoons garlic salt
18 cups chicken broth with visible fat removed
• In a large saucepan combine the chicken, vegetables, teriyaki, garlic salt, and chicken broth.
• Bring to a boil and then reduce the heat to low.
• Remove the chicken breast and cut into pieces.
• Add the chicken pieces back to the soup.
• Let the soup simmer for several minutes to reheat the chicken pieces.
Yield: 29 (1-cup) servings
Calories: 89
Fat: 1g (13% fat)
Cholesterol: 21mg
Carbohydrate: 9g
Dietary Fiber: 1g
Protein: 11g
Sodium: 1742mg
Preparation time: 10 minutes or less
Cooking time: 10 minutes
Total time: 20 minutes or less
Menu idea: Since this has your meat already in it, it would be great as an entrée with whole grain bread on the side.
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