Black Bean Hummus

Beans are full of fiber, which will keep you feeling full longer, and an inexpensive source of protein.

1 cup black beans, cooked, drained
1 clove garlic, minced
1/4 cup soft silken tofu
1½ tablespoons tahini
1 teaspoon ground cumin
1 teaspoon extra-virgin olive oil
Juice of 1 small lime
Dash of salt
Ground pepper, to taste
Sprinkle of ground paprika

Place the beans, garlic, tofu, tahini, cumin, oil, and lime juice in a food processor. Whirl until the mixture is smooth. Season to taste with salt and pepper. Serve in a bowl, garnished with a sprinkle of paprika.
Black Bean Hummus will keep for 4 to 5 days, tightly covered in the refrigerator.

Yield: 4 Servings
Per ServingCalories: 111Fat: 5 g Carbohydrates: 12 gProtein: 6 g

Have fun
Mark

Ah, Asparagus!

This Spring Veggie Is a Seasonal Delight!

This quintessential spring veggie is rich in vitamins A and C, as well as potassium and zinc. One cup (6 to 8 spears) provides 67% of the folate you need in a day; this nutrient is important for heart health and preventing birth defects.

Calorie count: One medium-sized asparagus spear (5 to 7 inches long) is a mere 4 calories, making a one-cup serving equal to just 33 calories.

Buying and storage tips: Look for local asparagus at farmers' markets, grocery stores, even roadside stands—it will be younger, fresher, sweeter, and more tender than the imported stuff. When you buy, look for straight spears with crisp, tightly-closed tips. Thickness, surprisingly, is not an indication of tenderness. Thin spears may be tough, and some varieties of thick asparagus are surprisingly sweet and tender.

At home, keep refrigerated—either upright in a container with an inch of water or wrapped in a damp cloth or paper towel. Asparagus will keep for 2 to 3 days in the fridge but for best flavor, use it as soon as possible.

In His Grace,
Mark

Saturday Breakfast: Ham and Cheese Breakfast Melt

You can add mustard or a slice of tomato to customize this sandwich, if you like. It reheats well, too, so you might want to make two at a time and warm the second one the following morning!

1 Thomas' Light Whole Grain English Muffin,
split1 slice (1 ounce) lean, low sodium ham or leanCanadian bacon
2 egg whites
1 slice low- or reduced-fat Cheddar cheese
Salt and pepper to taste

Coat an egg ring (see note) with olive oil cooking spray. Toast the muffin halves until they're lightly browned. While the muffin toasts, warm the ham for about 1 minute in a small nonstick skillet. Remove the ham from the skillet and place it on half of the toasted English muffin. Cover to keep it warm. Place the prepared egg ring in the nonstick skillet over medium heat. Pour the egg whites into the ring. Cover the pan and cook over medium heat for about 3 minutes, or until the eggs are nearly set. Run a knife or spatula around the inside edge of the ring to break the egg loose. Remove the ring. Flip the egg over and cook it for about 30 seconds longer, or until done. Place the egg on top of the ham. While the egg is piping hot, lay the cheese over it. Top with the remaining muffin half. Serve hot.

Note: If you don't have an egg ring, you can use the ring from a wide-mouthed canning jar, sprayed with olive oil cooking spray.

Makes 1 servingPer serving: 230 calories, 25 g protein, 25 g carbohydrates (6 g sugars), 6 g fat (2 g saturated), 20 mg cholesterol, 8 g fiber, 570 mg sodium

Enjoy!
Mark

Setting a Goal, Getting Specific

Here's how to take your goals seriously:

"Just thinking about something," says Pacific Fitness & Coaching’s Mark Pearson, "will never get you started. But if you set a concrete goal like 'I will sign up to volunteer with a local group this week,' you're more likely to do it."

"Putting an exercise goal down on paper," says Pearson, "or in your workout log (listing which days and how much you'll exercise) can help you stay focused no matter what else is going on in your life. And if you exercise during the day, maybe you're less likely to eat unhealthy foods that day."

"Perhaps it would help to have a long term exercise goal too," he says. "Aim for a 5K or some other goal about 3 months away.""If you continue to set goals and don't reach them, then the frustration just builds," says Pearson, "I don't care if it's 15 minutes per day, but you will feel better if you are hitting your goals."

5 Workout Guidelines

• It's important to stay hydrated, so drink water before, during and after your workouts.
• Remember, once you're thirsty, you're already dehydrated.
  
• In general, keep your abdominal muscles engaged and your spine neutral. You want to maintain a strong structure through your spinal column when exercising.
  
• Never swing the weights when doing strength exercises. Move in a slow and controlled manner.
• Make sure to maintain steady, rhythmic breathing throughout all exercises. Avoid holding your breath when exerting yourself.
• When you can do the recommended number of repetitions of a strength exercise without becoming fatigued, it's time to increase the resistance.

Some easy suggestions on eating...

Most overweight Americans have a history of eating and drinking the wrong types of food and beverages, and consuming too little of the right kinds.

When I start working with folks I try to introduce them to the following ideas:

1. Veggie-load in every way possible.
2. Amp up their fruit intake by skipping sugar juices and adding fresh fruit to nutritious smoothies.
3. Learn to love (and pronounce) quinoa (KEEN-wah)—it's a grain and a protein!
4. Eat lean cuts of meat and poultry.
5. Eat sandwiches with one slice of Ezekiel bread, which is full of fiber.
6. Select whole grains such as brown rice and whole wheat noodles.
7. Minimize consumption of red meat and high-fat dairy foods.

In His Grace,
Mark

Can the Scale Lie? Sometimes that Number Isn't the Whole Truth

Your scale can't measure how great you feel, how much healthier your body is, or even how much trimmer you really are—and yet most of us base our opinion--and feelings--about our weight-loss success almost exclusively on that one little number. When your scale disappoints, remember this:

• Are your healthy-eating and exercise habits helping you reach important goals in your life—such as having more energy and strength to play with your kids or grandchildren, having more confidence, taking charge of your health, or even getting ready for a charity walk?
• Write down your goals—and see how your new habits are helping you attain them.
  
• When you're feeling frustrated about slow weight loss, an unsolicited compliment from a family member can be a welcome reality check. "Hey Mom, how much weight have you lost—you look great!" Don't brush off the admiration. You've earned it. Now bask!
  
• Imagine what could happen if you let a mere number of the scale prompt you to quit working toward a healthier lifestyle. You'll not only stop losing weight—you'll also find yourself back on a path that leads to cravings, weight gain, low energy, frustration, and bigger threats to your health.

In His Grace,

Mark

Chicken Cacciatore

A Healthy Version of an Italian Favorite!

Aussie chef Curtis Stone whipped up a healthy version of Chicken Cacciatore for the cast of The Biggest Loser earlier this season. Here's the recipe!

Serves 4

Ingredients2 teaspoons olive oil
Four 4-ounce pieces boneless, skinless chicken breast
1 cup onion, sliced thin
1 clove garlic, chopped fine
1 red bell pepper, cut into medium dices
2 cups button mushrooms, cleaned and quartered
¼ cup red wine
2 cups Muir Glen diced fire roasted tomatoes (sodium free)
1 sprig thyme
1 bay leaf
½ teaspoon dried oregano
1 cup broccoli, cut into small pieces
1 tablespoon chopped parsley
5 kalamata olives, pitted and roughly chopped
1 cup steamed brown rice to serve

Heat a large saucepot over medium high heat and add 1 teaspoon of oil to the pan.
Season the chicken with pepper and sear for 2 to 3 minutes on each side or until golden brown.
Remove the chicken to a plate and add the remaining oil to the pan.
Saute the onions for 3 minutes stirring constantly, then add the garlic and bell peppers.
Cook the garlic and peppers for 2 minutes and add the mushrooms.
Cook the mushrooms for 4 minutes stirring often.
Add the red wine and allow to reduce until almost dry.
Add the tomatoes to the pot and stir well.
Add the thyme, bay leaf and oregano.
Bring to the simmer and reduce heat to low.
Add the chicken back to the sauce and simmer gently for 8 to 10 minutes or until the chicken is cooked through and the sauce has thickened slightly.
Stir in all but one pinch of the parsley.

To serve, spoon 1/4 cup of brown rice onto the center of a serving plate.
Place one portion of chicken on top of the rice and spoon some of the sauce and vegetables over the chicken, repeat with remaining plates.
Sprinkle a little of the chopped olives and remaining parsley over each plate of chicken and serve.

Nutrient Analysis – per serving
Calories 300; fat calories 60; total fat g 7; sat fat g 1.5; chol mg 65; sodium mg 470; total carb g 25; fiber g 4; sugars g 8; protein g 30

In His Grace,
Mark

Tips on Portion Sizes

Why weighing and measuring matters:

When it comes to eating the appropriate serving size for weight loss, it's a smart thing to weigh and measure all your food at first. That way you'll begin to visualize a normal portion size. (And "normal" is not the portion size you'll get in a restaurant!)After a week or two, you'll master portion sizes and won't need to weigh and measure every time you eat. You'll know what a cup of rice or 4 ounces of meat looks like. You will be able to eyeball the food on your plate and know how much you're eating.

To get started, we recommend that you buy a food scale or postal scale so that you can more precisely measure what you're eating. Next, buy a set of measuring cups and spoons. In situations where you don't have cups available, use your fist to figure out correct portions. One cup of whole grains, vegetables or fruit, for example, is about the size of your clenched fist. A serving of protein is about the size of a deck of cards.Also, we encourage you to write down what you eat. Those who keep food journals tend to be more successful at losing weight and keeping it off than those who don't record their intake. A food journal helps you keep track of what you're actually eating and how many calories you consume each day. Consistent tracking keeps you accountable and less susceptible to impulse eating during the day.

In His Grace,
Mark