Black Bean Chipotle Tacos with Fresh Salsa RecipeBlack Bean Chipotle Tacos with Fresh Salsa

Source: MyFoodDiary.com
Recipe

Black Bean Chipotle Tacos with Fresh Salsa Recipe

Tacos don’t need to be loaded with high-calorie, high-fat ingredients to taste good. In this recipe, protein and fiber-rich black beans are given a spicy kick with chipotle peppers. Hold the cheese, too. One bite of this fresh salsa and you won’t miss it. Packed with tomatoes, cucumber, and tangy lemon juice, it is full of disease-fighting antioxidants.

Nutrition Facts
Serving Size 1 taco
Amount Per Serving
132
Calories
% Daily Value*
2%
Total Fat 1.3g
0%Saturated Fat 0.1g
Trans Fat 0g
0%
Cholesterol 0mg
7%
Sodium 153mg
8%
Total Carbohydrate 24.6g
21%
Dietary Fiber 5.8g
Sugars 1.5g
Protein 6.2g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 tacos

Preparation time: 20 minutes
Cooking time: 5 minutes

Ingredients


Salsa

  • 2 Roma tomatoes, cored and chopped
  • ¼ cup chopped English cucumber
  • ¼ cup chopped onion
  • 1 clove garlic, minced
  • ¼ cup chopped fresh cilantro
  • 2 tbsp fresh lemon juice
  • 1/8 tsp salt
  • 1/8 tsp ground black pepper

Tacos

  • 1 (15 oz.) can no salt added black beans, rinsed and drained
  • ¼ cup vegetable stock
  • ¼ cup chopped onion
  • 1 clove garlic, minced
  • 2 chipotle peppers in adobo, minced
  • 6 small (6 inch) corn or flour tortillas, warmed


Directions

  1. Combine all of the salsa ingredients in a small bowl. Set aside.
  2. Add the black beans and the vegetable stock to a deep skillet and turn to medium heat. Add the onions and garlic and cook for about 2 minutes. As it cooks, gently smash a few beans so that you have a combination of mashed and whole beans for your tacos. Add the chipotle peppers and continue to cook until the vegetable stock evaporates and you are left with a thick black bean filling, about 2 to 3 more minutes.
  3. Divide the black beans evenly among the 6 tortillas, about 1/3 cup per taco. Top each with about 2 to 3 tablespoons of the salsa. Serve while the black beans are still warm.

Athletic Shoes: A Buying GuideAthletic Shoes: A Buying Guide

Source: MyFoodDiary.com
Article

Athletic Shoes: A Buying Guide

Exercising in worn out athletic shoes increases the stress on your joints, which could lead to overuse injuries. Use this buying guide to determine when you need a new pair, and how to get the best fitting shoe for comfort and performance.

When to Buy a New Pair

The American Academy of Podiatric Sports Medicine recommends that athletic shoes be replaced every 350 to 550 miles. This is a wide range because of the many factors that influence the lifespan of the shoe. Body weight, how your foot strikes the ground, and your exercise surface (treadmill, trail, or pavement) all play a role in how quickly your shoes wear down. Any changes in foot, knee, or back pain, or visible wearing on the soles of the shoes, are signs that you need a new pair.

Assess Your Foot Type

Before buying new shoes it’s important to know your foot type. Look at an old pair of shoes and take note of the worn areas of the sole. Next, perform the “Wet Test”. Simply wet the bottom of your bare foot with water and then step on a surface that will show a footprint such as dry concrete or a flattened brown paper bag. The patterns of wear on your shoes and the Wet Test assess pronation. There are 3 basic types of pronation.

Supinated:

  • Your shoes will show wear on the outside of the foot at the heel and forefoot.
  • Wet Test: On your footprint you will see your toes, forefoot, far outside of the foot, and heel. There will be no imprint of water at the arch.
  • Supinated is also called underpronated.
  • Look for shoes with extra cushioning to assist with shock absorption.

Overpronated:

  • Your shoes will wear on the inside of the forefoot.
  • Wet Test: You will see almost a full footprint depending on how severe your overpronation.
  • A stability or motion control shoe will give you the support you need in the foot and ankle.
  • Avoid shoes with extra cushioning and those that are highly curved. These shoes will not give you enough stability.

Neutral:

  • The wear on your shoe will be evenly distributed over the sole.
  • Wet Test: Your footprint falls somewhere between supinated and overpronated. You will not have a full footprint, but more of your arch will come into contact with the paper than in the footprint of a person who is supinated.
  • This is the ideal level of pronation.
  • There are many neutral shoes available, but avoid motion control and stability varieties as they may reduce your mobility.

Get the Right Shoe for Your Activity

Cross trainers are ideal if you do a wide variety of activities. If you perform a specific type of exercise 2 to 3 times a week, buy a sports-specific shoe. Walking shoes have flexible soles and support the natural movement of the exercise. Running shoes have more cushioning to provide better shock absorption. Trail shoes provide better traction for rough terrain. Consider your exercise environment when buying shoes. More mesh allows for better air movement and cooling. Some shoes have more reflective areas making them better for nighttime exercise.

Find the Right Fit

When shopping, you can tell a lot about a shoe by picking it up for a closer look. Mark Fenton, walking expert and former host of PBS’s "America's Walking", suggests that you twist, bend, and poke shoes before buying. A walking shoe should bend in the forefoot while a running shoe bends more towards the arch. When the shoes are placed on a flat surface, the toe of the shoe should rock forward when you press on it. Press the heel and it should rock slightly back.

When trying on shoes, pay special attention to the heel and the toe area (called the toe box). You should have about the length of a thumbnail between your longest toe and the front of the shoe. A toe box that allows your toes to move will help prevent pain and cramping in the foot. The heel should fit firmly, yet comfortably, and it should not slip.

Buy your shoes late in the day or within an hour of exercising to accommodate for foot swelling. Wear the socks that you will be wearing during exercise. Most importantly, don't buy shoes that are uncomfortable in hopes of breaking them in. They should be comfortable the first time you wear them.

21 Tips for Healthy Grocery Shopping 21 Tips for Healthy Grocery Shopping

Source: MyFoodDiary.com
Article

Tips for Healthy Grocery Shopping

These grocery shopping tips will help you fill your kitchen with nutritious foods.

Produce

  • Choose a variety of colors and types of fruits and vegetables. Green leafy vegetables (lettuce, kale), cruciferous vegetables (broccoli, cauliflower, cabbage), root vegetables (carrots, sweet potatoes), berries, and citrus fruits are all nutrient-packed choices.
  • Select in-season produce as often as possible for the best flavor.
  • Pick up a few fresh herbs. Cilantro, mint, and parsley add flavor and nutrition to your meals.

Breads, Cereals, and Grains

  • Choose foods with "100% whole grain" listed on the label or in the ingredient list. Pasta, pita bread, and tortillas all come in great-tasting, whole grain varieties.
  • Try alternative whole grains, such as quinoa, amaranth, millet, and wild rice to add new flavors to your healthy meals.
  • Locate a supermarket or health food store that sells cereals and grains in bulk bins. Buying from bulk bins allows you to try smaller amounts of different grains and flours for less money.

Canned and Dry Foods and Oils

  • Check the label for serving sizes and sodium content of all canned goods.
  • Choose "no-salt added" or "low-sodium" products whenever possible.
  • You can pick up plenty of protein in this section. Canned and dried beans, dry lentils, and canned tuna are protein-rich choices.
  • Choose bottled olive and nut oils over butter and margarine for cooking and flavoring your food. These oils contain heart-healthy, unsaturated fats.

Snack Foods

  • Pay attention to serving sizes on food labels. Check the "serving per container" and "serving size amount." At first glance, the calorie content may seem acceptable until you find the serving size is very small.
  • Beware of foods labeled "non-fat" or "sugar-free." Sometimes these products contain more calories and are no better than the original version.
  • Choose whole grain and baked snacks instead of fried products.

Meats, Poultry, and Fish

  • The Mayo Clinic recommends round, chuck, sirloin, and tenderloin for the leanest beef choices. Also look for "Choice" or "Select" beef, which is often lower in fat than “Prime” beef. Choose pork from the tenderloin, loin chops, and leg.
  • Breast cuts are the leanest choices when it comes to poultry. Check the labels of ground poultry as many options contain both dark and white meat and have as much fat as beef.
  • The Monterey Bay Aquarium Seafood Watch program provides suggestions for low-mercury fish choices that are environmentally friendly. These include albacore tuna from the U.S. or British Columbia, farmed rainbow trout, and wild-caught Alaskan salmon.
  • Avoid deli and processed meats, which are high in sodium.

Refrigerator

  • Buy skim or 1% dairy products rather than 2%, whole milk, or cream. The products with the lower fat percentages contain the same amounts of calcium, vitamins, and minerals as their higher fat counterparts.
  • Choose only 100% fruit juices without added sugars.
  • Pick plain or low-sugar vanilla yogurts and add your own toppings, such as fresh fruit or a small amount of honey. Compared to flavored yogurts, this approach will help reduce your added sugar intake.

Freezer

  • Buy frozen fruits and vegetables without added salt, seasonings, or sugar. When you add flavorings yourself during cooking, you can better control the nutritional content.
  • When you crave a frozen treat, look for frozen yogurts, ice milk, and sherbet, which have less saturated fat than ice cream.

Lemon Curry Roasted Chickpeas RecipeLemon Curry Roasted Chickpeas

Source: MyFoodDiary.com
Recipe

Lemon Curry Roasted Chickpeas Recipe

These roasted chickpeas are a great substitute for unhealthy salty snacks. Not only will they keep your sodium and fat intake in check, they also provide protein and fiber.

Tip for the cook: The options are endless when it comes to flavors for roasted chickpeas. Experiment with other seasonings such as cumin, chili powder, smoked paprika, dried basil, or garlic powder.

Nutrition Facts
Serving Size 1/2 cup
Amount Per Serving
122
Calories
% Daily Value*
4%
Total Fat 2.8g
2%Saturated Fat 0.4g
Trans Fat 0g
0%
Cholesterol 0mg
12%
Sodium 266mg
7%
Total Carbohydrate 20.5g
26%
Dietary Fiber 7.2g
Sugars 0.1g
Protein 6.1g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation Time: 5 minutes

Cooking Time: 20 minutes

Ingredients

  • 1 (15 oz.) can low-sodium chickpeas (also called garbanzo beans)
  • 2 tsp olive oil
  • 1 tbsp fresh lemon juice (about ½ a medium lemon)
  • 1 tsp lemon zest
  • 1 tsp curry powder
  • ¼ tsp salt

Directions

  1. Preheat your oven to 425 degrees Fahrenheit. Spray a baking sheet lightly with cooking spray or olive oil.
  2. Drain and rinse the chickpeas in a colander. Transfer them to a clean dish towel (or paper towels) spread over the counter top. Set aside to let the chickpeas dry on the towel.
  3. In a medium-sized bowl, stir together the olive oil, lemon juice, lemon zest, curry powder, and salt. Gently stir in the chickpeas until they are all evenly coated with the seasonings.
  4. Spread the chickpeas in a single layer on the prepared baking sheet. Bake for 10 minutes. Remove the pan from the oven and use a spoon or spatula to gently stir the chickpeas. Return to the oven and bake for 10 more minutes, or until browned and slightly crunchy. Best served warm.

5 Ways to Stop Nighttime Snacking5 Ways to Stop Nighttime Snacking

Source: MyFoodDiary.com
Article

Ways to Stop Nighttime Snacking

A high-calorie nighttime snack can quickly undo a day’s worth of healthy eating. If late night snacking is sabotaging your effort to lose weight, consider making one or two small changes to reduce the temptation to eat after dinner.

Habit or hunger

It is important to determine whether you are snacking out of habit or hunger. If you eat an early dinner at 5:30 p.m., and you stay up until midnight, then you are probably experiencing true hunger around 9:30 p.m. Listen to your body and feed it when it's hungry. Choose healthy snacks that are just filling enough to take away the hunger. A low-fat yogurt or a cup of hot tea with toast and nut spread will usually do the trick.

If you finish dinner and are sitting in front of the TV an hour later with a bag of chips, then you are probably snacking out of habit. Habits can be difficult to break, but the good news is that you're not fighting physical hunger.

Close the kitchen

Clean up the dinner dishes immediately following your meal. With a clean kitchen, you are less likely to dirty a dish for your snack. Once the kitchen is spick-and-span, turn off the lights and close the kitchen for the night. If there is no door on your kitchen, put a chair in the middle of the walkway or in front of the refrigerator or food pantry. Make a sign that says "Kitchen Open" on one side and "Kitchen Closed" on the other and hang it in a prominent place. Get creative with ideas that will remind you to stop and think before you begin snacking, which will help you break the habit.

Create a nighttime ritual

Once the kitchen is closed, head to the bathroom and brush and floss your teeth. This age-old tip works very well because it signals that eating is done for the day.

Stop multitasking

Snacking most often occurs while you are standing in the kitchen, sitting in front of a screen, or driving in the car. It's hard to listen to your internal body cues when you're multitasking. Always sit down at the table and eat mindfully when you have a meal or a snack. Once you do this, mindless snacking will feel foreign.

Change your schedule

Shake up your nightly routine for a while until your urge to snack at night lessens. If you simply can't resist snacking while watching TV, you may need to replace your TV watching for a few weeks with something that is not associated with snacking. Pull out a card game, walk the dog, engage in meditation, or call a friend. It may be the perfect way to gain a new hobby or revisit old hobbies. Once you develop a new routine, you will be less likely to snack out of habit.

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