RECIPES

Creamy Light Potato Soup

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The Secret Ingredient is Cauliflower

Not your traditional potato soup. Cauliflower adds vitamins and nutrition with the same great taste. 

Ingredients: Serves 8

  • 1 1/2 tbsp. extra-virgin olive oil
  • 1 c. chopped onion
  • 1 tsp. chopped fresh thyme
  • 5 garlic cloves, chopped
  • 2 lbs. cubed peeled potatoes 
  • 5 c. chicken stock
  • 1 tsp. kosher salt
  • 1 bay leaf
  • 1 lb. cauliflower florets 
  • 3/4 tsp. black pepper
  • 1 1/2 c. reduced-fat milk
  • 3/4 c. chopped green onions, divided
  • 1/2 c. fat-free sour cream
  • 2 oz. grated sharp cheddar cheese 
  • 4 slices center-cut bacon, cooked and crumbled

Directions:

  1. Preheat oven to 450°. Heat 1 1/2 tsp. oil in pan and onion, thyme, and garlic. Sauté 5 minutes.
  2. Add potatoes, stock, 1/2 tsp. salt, and bay leaf; bring to a boil. Cover and simmer 35 minutes.
  3. Combine remaining oil, cauliflower, salt, and pepper and coat with cooking spray. Roast for 30 minutes.
  4. In a blender, add cauliflower mixture and milk. Blend. Pour cauliflower mixture into bowl. Add half of potato mixture to blender; pulse 5-6 times. Pour into bowl with cauliflower mixture. Repeat.
  5. Heat mixture with 1/4 tsp. salt, remaining pepper, 1/2 cup green onions, and sour cream.
  6. Ladle into 8 bowls. Top evenly with remaining green onions, cheese, and bacon.

Nutritional Information: Serving size: 1 1/4 cups
Calories 223; Fat 6.7g; Saturated fat 2.7g; Monounsaturated fat 2.8g; Polyunsaturated fat .5g; Cholesterol 15mg; Sodium 478mg; Protein 12.7g; Fiber 3.5g; Carbohydrates 29.7g; Calcium 185g; Iron 1.8mg

 

HEALTHY TIPS

How Quickly Do You Burn Calories?

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Metabolism Facts

Your body converts food and liquids into energy. The rate at which you burn calories is known as your basal metabolic rate or metabolism. Your metabolism is fast or slow depending on certain factors, a few of which are beyond your control.

Body size and composition - People with more muscle burn more calories.

Gender - Men generally have faster metabolisms.

Age - Basal metabolic rate slows with age, burning fewer calories.

Physical activity - Regular exercise burns more calories.

HEALTHY TIPS

Fatigue. Weight Gain. Dry Skin.

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Your Thyroid Could be Underactive

Your thyroid produces hormones that impact your energy levels, cholesterol, memory and more. A deficiency can indicate you might be suffering from hypothyroidism.

Hypothyroidism is a hormone deficiency most often affecting middle-aged or older women.* 

Accurate thyroid function tests are available and treatment for hypothyroidism is usually safe and effective. If you experience any of these symptoms, talk to your doctor:

  • Pale, puffy face
  • Constipation
  • Hoarseness
  • Sensitivity to cold

*Mayo Clinic

HEALTHY TIPS

Give Your Metabolism A Boost

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Foods that Burn Calories Faster

Foods rich in vitamin C, fiber and lean proteins will help metabolize fat faster and rev up your calorie burn. Watch what you eat, and you can better control your metabolism and weight. Start by incorporating these foods into your diet:

Citrus fruits - oranges, grapefruit, lemons and limes

Berries - strawberries, blackberries and blueberries

High-fiber cereals - All-Bran, Grape-Nuts, Shredded Wheat and FiberOne

Lean proteins - lean beef, chicken and turkey

Garlic - added to meals in small amounts can decrease the production of fat 

FITNESS TIPS

Fall Calorie Burners

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Stay Active this Season

Fall is the perfect time to initiate a new workout routine. The weather is cooler and the changing leaves remind us that the holidays are fast approaching. Now's the time to get fit and create good workout habits that can sustain you through the holidays and into winter. Try rejuvenating your workouts with these tips:

Exercise outside. Rake leaves, take a walk or enjoy bike rides with the family.

Start a new exercise class. Try boxing, yoga, or cycling.

Work out at home. While you watch TV, run in place, do push ups or sit-ups.

Keep equipment at home. Hand-weights and resistance bands offer quick 20-minute workouts.

Huffington Post

HEALTHY TIPS

Cut Your Thanksgiving Calories

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Save 1,056 Calories and 69 Grams of Fat!

What’s on your Thanksgiving menu? This year, plan your dishes ahead and save on calories. With a few simple changes to a classic menu (courtesy of EatingWell), you and your family can enjoy a healthier and lighter version of all the traditional Thanksgiving dishes.

Roasted Garlic & Meyer Lemon-Rubbed Turkey
Forego the butter and brining. Try a miso rub made from fermented soybeans for savory flavor to your turkey.

Citrus Gravy
No need to add fat to your pan gravy. Instead add a squeeze of fragrant Meyer lemon for a light citrus flavor.

Meringue-Topped Sweet Potato Casserole
Cut the butter and sugar and use evaporated milk and crushed pineapple for a touch of sweetness. Plus, trade the marshmallow topping for meringue.

Sausage Stuffing
Use whole-wheat bread for added fiber and turkey sausage for less fat. Add more apples and vegetables and less bread and sausage.

Holiday Pumpkin Pie
Blend whole-wheat pastry flour with all-purpose flour and replace half the butter with canola oil for a healthier crust. Substitute low-fat sweetened condensed milk for full fat for the filling.

  Calories Fat (grams)
Recipe Original EatingWell Original EatingWell
Turkey 368 169 16 6
Gravy 96 32 8 0
Sweet Potato
Casserole
599 196 22 7
Stuffing 370 183 19 4
Pumpkin Pie 495 292 34 9