Chicken Tortilla Soup Recipe- Delicious!

INGREDIENTS:

3 Whole wheat tortillas (6-inch)
2 tablespoons canola oil
1 small onion, chopped (1/3 cup)
2 cloves garlic, finely chopped
1 medium Anaheim, poblano or jalapeño chile, seeded, chopped
1 carton (32 oz) Progresso® reduced-sodium chicken broth (4 cups)
1 can (14.5 oz) Muir Glen® organic fire roasted diced tomatoes, undrained
1 can of black beans, rinsed and drained
1 cup of frozen corn
1/2 teaspoon coarse (kosher or sea) salt
3 cups shredded cooked chicken breast seasoned with cumin and chili powder
Avocado slices, if desired
Shredded Reduced Fat Monterey Jack cheese, if desired
Chopped fresh cilantro, if desired
1 lime, cut into wedges

DIRECTIONS:
1. Heat oven to 450°F. Brush both sides of tortillas with 1 tablespoon of the oil. Cut tortillas in half; cut halves into 1/4-inch strips. Place in single layer on cookie sheets. Bake 8 to 10 minutes or until strips begin to brown, stirring once halfway through baking; cool. Strips will become crisp when cooled.


2. Meanwhile, heat remaining 1 tablespoon oil in 3-quart saucepan over medium-high heat. Cook onion in oil 2 minutes, stirring frequently. Add garlic and chile; cook 2 to 3 minutes, stirring frequently, until vegetables are crisp-tender. Stir in broth, tomatoes, corn, black beans, and salt. Heat to boiling. Reduce heat; cover and simmer 15 minutes. Add chicken; heat until hot.

3. To serve, divide half of tortilla strips among 6 individual serving bowls; ladle in soup. Top with avocado and cheese; garnish with remaining tortilla strips and cilantro. Serve with lime wedges. Makes 6-8 servings

Nutritional Information:

1 Serving: Calories 190 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 30mg; Sodium 710mg; Total Carbohydrate 16g (Dietary Fiber 2g, Sugars 3g); Protein 15g Percent Daily Value*: Vitamin A 10%; Vitamin C 25%; Calcium 6%; Iron 8%

Power Up With A Healthy Breakfast!

Breakfast gives you energy to start the day. A healthy breakfast is important for everyone. Get the morning nutrition you need with these quick breakfast ideas.

• Make instant oatmeal with milk instead of water. Mix in raisins or dried cranberries. Top with chopped walnuts.
• Layer low-fat yogurt with your favorite crunchy cereal and sliced fruit or berries.
• Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
• Top a bowl of whole-grain cereal with blueberries, sliced peaches or any favorite fruit. Pour on low-fat or fat-free milk.
• Top a toaster waffle with low-fat yogurt and fruit.
• Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.
• Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
• Spread almond butter on a whole-grain toasted bagel. Top with apple slices.
• Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.

Who is the Nutrition Expert? A Registered Dietitian

If you need to remodel your kitchen, you call a licensed contractor. When your car has trouble, you take it to a mechanic. So why would you cut corners when it comes to your health by taking food and nutrition advice from a friend, Web site, or other non-expert?

“I have met people who wouldn’t dream of changing the oil in their car by themselves but will follow advice from a total stranger in a forwarded e-mail when it comes to losing weight,” says registered dietitian and American Dietetic Association Spokesperson Sari Greaves.


When seeking expert guidance on food and nutrition, “Look for the RD credential. While some registered dietitians call themselves nutritionists, not all nutritionists are registered dietitians. There is a very big and very important difference between the two.” While some states have licensure laws that define how a “nutritionist” can legally practice, in other states, virtually anyone can call him-or-herself a “nutritionist” with little or no education or training.

HLOKC Bikini Body Nutrition and Fitness Bootcamp -March 1st!

**SUMMER is just around the corner ladies...perfect time to get healthy, toned, and gain confidence in that itsy bitsy polka dot bikini!
CALL 918-623-7888 or email me today at lara@healthylifestylesofokc.com and reserve your spot for the HLOKC's first Nutrition and Fitness Bikini Body Bootcamp! FIRST SESSION STARTS MARCH 1ST!
Package will include:
**A CUSTOMIZED nutrition plan for YOU(not a diet handout), a 1 hour nutrition session with a REGISTERED DIETITIAN, 4 days per week Bootcamp style workouts consisting of high intensity cardio, strength training, and core exercises, weekly email motivational tips, healthy meal planning tips, my PERSONAL grocery store product list, and nutrition and fitness advice to last you a lifetime. If you are ready to get in serious shape, have fun, feel good, and look fantastic, then HLOKC Women Only Bootcamp is right for you. Call or email for schedules and pricing.
***BONUS LADIES-For every friend you refer, $25 off your Bikini Body Nutrition and Fitness Bootcamp package! Call today to reserve your spot for MARCH 1ST!

Lara Munding Veazey's Weight Loss Tips-Article featured in Tulsa World Newspaper

1. “Stop dieting because DIET means restriction. For sustained weight loss, you must make lifelong behavior changes. Listen to your body’s hunger cues and provide your body with healthy options. Instead of trying to just eat diet foods and low-calorie items, focus on eating healthy nutrie...ntrich food to fuel your body for energy and try to shoot for a protein and fruit or vegetable with fiber every meal.
”2. “Accountability is key for weight loss. Start tracking your calories by keeping a food diary and exercise journal.”
3. “Planning is key. Plan out your meals and snacks at the beginning of each week and make a grocery list with your meal plan. Always eat breakfast every morning and eat smaller, more frequent meals throughout the day to keep your blood sugar in control and to prevent out-of-control hunger and snacking.”
4. “Adding an exercise plan along with eating healthy is very important for weight loss. Exercise should be performed on most if not all days of the week. Include cardiovascular, strength training, and stretching in your exercise plan. Exercise goal should be a minimum of 30 minutes of moderate to vigorous intensity of any cardiovascular activity most days of the week at 50 to 85 percent of your maximum heart rate. Also, get off the couch and get active and increase your nonexercise activity such as cleaning the house, walking the dog, taking the stairs, playing outside with your kids, etc. It all counts.”
5. “Portion control is crucial. Measure out portions frequently and use smaller plates. When dining out, split meals with a friend or ask to have half of your meal bagged up. Also be sure to ask for dressing and other high calorie condiments on the side to save on calories.”Read more from this Tulsa World article at http://www.tulsaworld.com/news/article.aspx?subjectid=17&articleid=20090319_4_D3_Nutrit565433&archive=yesSee MoreTulsa World: Losing is contagious
www.tulsaworld.com
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