Crockpot Queso Chicken Chili

Everyone NEEDS to make this on Sunday. Buy the ingredients, throw them in your crockpot, run errands/go to the gym/go to brunch/etc., then come home to a delicious meal you can eat all week. This chili is a little spicy, a little creamy, and absolutely delicious!

This recipe is only slightly modified from Pinch of Yum:

Crock Pot Queso Chicken Chili

Ingredients:

1 pound boneless, skinless chicken breast
3 cups salsa, divided
1 1/2 cups water
1 teaspoon cumin
2 teaspoons chili powder
1/2 teaspoon salt
3 bell peppers, minced
1 cup frozen corn kernels
1 14-ounce can black beans, rinsed and drained
4 ounces fat free cream cheese
4 ounces lite cheddar or Pepper Jack cheese
Cilantro for topping

Directions:

1. Place the chicken breasts, 1 1/2 cups salsa, water, cumin, chili powder, and salt in the crockpot. Cover and cook on high 3-4 hours or low 6-7 hours. When the chicken is done, shred the meat directly in the crockpot using two forks.

2. Pat the minced peppers dry with a paper towel. Place the bell peppers in a large nonstick skillet high heat WITHOUT oil. This creates the browned, roasted look on the outside of the peppers. Stir once and repeat until the peppers are nice and browned.

3. After the chicken has been shredded, add the peppers, corn, black beans, remaining salsa and cream cheese to the crockpot. Stir and replace cover, allowing the cream cheese to the crockpot. Let the soup simmer for another 15-20 minutes until everything is smooth and melted. Just before serving, stir in the cheddar or Pepper Jack cheese.

Serves 6

Nutrition Information Per Serving: 354 calories, 6 grams fat, 40 g carbohydrates, 6 grams fiber, 35 grams protein

How NOT To Freak Out About Thanksgiving

Thanksgiving: The time of year that we come together and celebrate with food. So many of my clients have a lot of anxiety leading up to this holiday. They don't want to ruin their hard earned progress, or the idea of celebrating a holiday that revolves around food is scary to them. Add on the stress of traveling, cooking the turkey, or dreading the conversation at the dinner table (How's school? How's work? Why are you still single?...You get the gist) and it can all feel very overwhelming. 

 But, you shouldn't freak out. Why? Because one meal is not going to ruin your progress. Plus, as much as people like to bad-mouth Thanksgiving food, many of the traditional foods served are very nutritious. And guess what? You can have these foods whenever you want. In fact, there's a sandwich shop in NYC that has a Thanksgiving sandwich on the menu. All year round. And stuffing is always in the grocery store. So if you fear that you will go overboard because it'll be another year before you can have these foods, keep in mind that you can have turkey and stuffing any time you want. 

A big  mistake a lot of people make it that they skip breakfast or don't eat all day to "save" their calories for the big meal. This is NOT a good idea because you will most likely overdo it later on. Have a high fiber, high protein breakfast to kick start the day and to keep your blood sugar levels in check. Think of Thanksgiving dinner as any other dinner: protein, vegetables, and carbohydrates. They are just in different forms than the usual. Would you skip meals on a non-holiday day? No. So don't do it on Thanksgiving either. 

Don't deprive yourself. If you're dying for Grandma's stuffing, put it on your plate. If you tell yourself you can't have something you'll want it even more, and may wind up overdoing it in the end because you won't feel satisfied. Leave what doesn't really interest you (don't put the potatoes on  your plate if you're not really into them). Same goes for dessert. Take a small dessert plate and fill it with desserts that you really enjoy. Then move on.

Don't get so caught up in the food that you forget the real reason you're gathering for this holiday. It's a time to make memories with friends and family, It's a time to celebrate, and to express gratitude and thanks. You can get back on track at your next meal. 

Pumpkin Flavored Everything

The pumpkin craze is at an all time high. The food industry has been keeping up with the demands to pumpkin-ize almost everything from Pop Tarts and bread to yogurt and coffee. While it's increasingly becoming an obsession all year round, pumpkin is truly in season from September to November.

Pumpkin is a type of squash with a bright orange color that comes from it's rich source of beta-carotene. Beta carotene is an important flavonoid compound with antioxidant properties. Our bodies convert beta carotene into Vitamin A which aids vision and supports eye health. Pumpkins are also a great source of fiber, potassium (1 cup of cooked pumpkin has more potassium than a banana!) and Vitamin C. 

However, just because a food is pumpkin flavored, it does not mean that you will receive the same health benefits. In fact, many flavored foods are often artificially flavored, high in sugar, and offer little to no nutritional value.

We've rounded up a few of the healthier pumpkin-flavored food options to get your pumpkin fix:

Siggi's Pumpkin & Spice 2% Yogurt: With real ingredients, 14 grams of protein, and less sugar than most, this yogurt is good grab. Even better, buy a plain Greek yogurt and stir in canned pumpkin, pumpkin spice, and a drizzle of pure maple syrup.

Kashi Crunchy Granola Bars Pumpkin Spice Flax: Crunchy and satisfying, these bars are lower in sugar and more portion controlled than grabbing a few handfuls of granola.

Starbucks Pumpkin Spice Latte (Modified): While making your own version at home with pumpkin flavored coffee is probably your best bet, every once and a while a little help from Starbucks won't hurt. Just ask your barista to use non-fat milk, hold the whipped cream, and use only one pump of syrup for a grande size. These small changes can save calories and about 13 grams of fat (8 g of which are saturated!).

Pumpkin Bagels: While neither are 100% whole wheat, Trader Joe's and Thomas' are two of the best options if you're craving a pumpkin bagel. While they do not have much fiber (2 grams fiber per bagel), they are portion controlled and contain 8-9 grams of protein per serving. Another option: Buy the 100% whole wheat versions of these brands and spread them with low-fat cream cheese, a light spread of real pumpkin butter and a sprinkle of cinnamon!

Pumpkin Puffins Cereal: Barbara's Puffins are lower in sugar, has real pumpkin in the ingredient list, and is only 110 calories per serving.

Slow Churned Dreyer's Pumpkin Patch Ice Cream: Not exactly a nutrient packed snack, but it's one of the better options with half the calories and fat and less sugar than other competing brands.

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