Broke Bean Stew

You don't have to spend big bucks for something warm and tasty! Beans are a great, inexpensive source of protein and fiber.
1 Tbsp olive oil
1 large yellow or white onion, chopped
1 Tbsp chopped garlic
1 tsp ground cumin
1 tsp chili powder
1 tsp red pepper flakes (optional)
1 can (28 oz) diced fire-roasted tomatoes
3 cans (15.5 oz each) chickpeas (or kidney beans, black beans, white beans) rinsed and drained (or 4 1/2 cups cooked beans)
4 cups fat-free low-sodium chicken or vegetable broth
¼ cup chopped cilantro
3 cups fresh baby spinach leaves, chopped kale or Swiss chard
Heat olive oil over medium-high heat in 4-quart saucepan. Add onion and sauté about 5 minutes, until softened but not browned. Add garlic and cook 1 minute longer. Do not brown garlic. Add spices and tomatoes and simmer about 5 minutes. Add 3 cups (2 cans) of beans and 2 ½ cups of broth and bring to a boil. Reduce to a simmer. Place remaining beans and broth in bowl of food processor or in blender. Add cilantro and puree until smooth. Add mixture to stew. Add spinach and heat just until wilted. Stir well and serve hot.
Servings: 10 (1 cup each)Per Serving: 160 cal, 8 g pro, 26 g carb, 7 g fiber, 3 g fat, 0 g sat fat, 0 mg chol, 330 mg sodium

Have fun and enjoy this one!
Mark

Weight Loss on the Road

Travel Tips from PFC Experts

What to do when you're on the road? Stick to your weight loss plan or allow yourself some wriggle room? Here's what our Pacific Fitness & Coaching experts have to say on the topic.

Fitness Expert Mark Pearson: My view is that if you travel ALL the time, then you need to find a way to fit your normal routine into your travel. But, if you only travel once in a while, then it's not going to make or break your lifestyle. Trips to Disney, Europe, Vegas, etc., don't come along that often. Therefore, the best plan is to make some decent choices, don't go overboard, and don't worry about being "on program." It's not an excuse. It's just being realistic. You go there to have fun for a few short days. So make the trip itself very active and don't worry about getting to a gym!

Fitness Expert Sarah Seaborne: When eating out, I suggest that you order off the menu (no buffets) when possible and consider packing some snacks in your luggage that you can eat 30 minutes before heading out such as energy bars, nuts (bring small ziploc baggies for portion control), apples or low-fat granola bars.

Get access to our community of amazing members, and the meal plan and fitness tools of Pacific Fitness & Coaching Transformation program.

5 Ways to Shake Up Your Week

Losing weight is about keeping the momentum and interest in your plan alive by trying new things. Here are 5 you might consider this week, suggested by Pacific Fitness & Coaching's expert Mark Pearson.

1. Try a brand new recipe you've never tried before. It can be from the PFC blog or other source. Share it!

2. Pick a favorite restaurant and create a healthy plan that's different than what you would normally eat. If it requires you to ask the waiter for a modification, that's even better. Write down your experience, including how well you followed through with your plan.

3. Eat two fruits this week that you haven't eaten in the last six months.

4. Eat two veggies this week that you haven't eaten in the last six months.

5. Perhaps the hardest of them all--throw some food away, be it a junk food/trigger food from your kitchen, your work place, or maybe excess food that is on your plate at a restaurant.

Begin your journey. Contact Mark today!

Protein All-Star Snacks

The Pacific Fitness & Coaching eating plan encourages snacking, and fortifying a snack with protein will give you extra energy to go the distance. Here are some protein all-stars that our experts recommend:

1. Edamame (1/2 cup), buy frozen and follow cooking instructions (80 calories)
2. 5 celery stalks (4" long) and 1/2 cup low-fat cottage cheese (95 calories)
3. 1 large dill pickle and 1 tablespoon natural peanut butter (125 calories)
4. WASA Rye Crispbread (1 cracker) with 1/2 cup low-fat cottage cheese (115 calories)
5. Two slices turkey breast lunch meat rolled with 2 teaspoons cranberry jelly (100 calories)
6. Thinly sliced medium apple or pear with 1 ounce of cheese (150 calories)
7. Shrimp cocktail, 12 small shrimp with ¼ cup cocktail sauce (100 calories)
8. 1/4 can tuna with 1/4 cup non-fat plain yogurt and 1 miniature box of raisins (125 calories)
9. Cottage cheese, 1/2 cup low-fat + 1/3 cup canned pineapple (120 calories)
10. Veggie burger, soy-based, + 2 pickle slices and 1 tablespoon of mustard (110 calories)