Burn More Fat By Building Muscle!

People are often looking for a secret, magic weight-loss trick. They want to know how they can burn the most fat in the least amount of time. What do I tell them? I always give the same response, and that's that there isn't any magical weight-loss answer. Burning fat efficiently boils down to one thing — building more muscle!

That's right: A major key to revving up your metabolism is muscle mass. The reason? Muscles demand more energy from your body than fat does; the more muscle you add to your body, therefore, the more calories you'll be burning throughout the day. In fact, studies show that for every pound of muscle you add, you automatically burn an extra 35 to 50 calories per day — and that's while going about your normal activities. Even at rest, muscle burns almost twice as many calories as fat.

Women are often hesitant about doing the strength training with weights that's necessary to develop muscle — they're afraid they'll look too bulked up or masculine. It's time to change that thinking! Building muscles is a must when it comes to losing weight, and the exercises in your Fitness Planner won't cause you to bulk up. Rather, these strength moves tighten and tone and eventually redistribute your weight in a healthy way. Your arms and legs will feel firmer, your body will feel stronger, and you'll be burning more calories daily — even when you're sleeping! Wait — that sounds like a magic weight-loss trick to me!

Weight-Loss Tricks to Save Calories

Time to reminisce about being a kid! I want you to think about dinnertime in your home when you were growing up. Did your mom or dad make you force down all of your dinner before they let you have dessert or leave the table? If so, you're probably a member of the "clean plate club"! That is, your childhood mealtime experiences trained you to be most satisfied after dinner — and other meals too — when you clean your plate and don't leave anything over. Does that sound about right to you?

If it does, this could be what is standing in the way of successful weight loss for you. You're using a visual cue — an empty plate — to decide when you should stop eating, rather than relying on the internal cue of your tummy and how full it is. But don't feel bad! Many of us do this. And now researchers have figured out a way around it. Here's the science: Serve yourself less! Researchers have figured out that you can eat up to 20 percent less and feel just as satisfied. So when you're serving yourself dinner — or any meal — put about 20 percent less on your plate than you think you'll eat. Put away the rest of the food and only then sit down to eat. Most likely, when you clean up that plate, you won't be hungry for any more food.

Here's another trick: When you take a smaller portion of the main course, load the rest of your plate with lots of vegetables. Your eyes still see a full plate, even though there will be fewer calories on it, so you will still feel satisfied. Also, try switching to a smaller dinner plate. This easy change will save you calories and fat grams every day — which add up to pounds lost!

Let's put this trick-your-eyes plan into effect in the coming week. Think you can do it for at least five dinners? I know you can. Give it a shot and see how you feel!

Delicious Crockpot Baked Potato Soup

Ingredients 

• 6 potatoes 
• 6 cans cream of potato soup
• 2 qt. whipping cream
• 1 bag bacon bits
• 1 med. onion, chopped
• Cheddar cheese, shredded 

Directions

Bake potatoes until done (about 45-60 minutes in a 400-degree oven.) Let cool. Cut into cubes (you can leave the peel on). Pour whipping cream into crockpot, add 6 cans of cream of potato soup, add potatoes, onion (if desired), and bacon bits. Cook in crockpot on high for 1 hour, then turn to low for 3-4 hours or more. If desired, top with cheddar cheese when served.

Courtesy of Recipe4Living

How to Fit Workouts into the Workday

Do you work full-time? This may be one reason you've been unable to commit to workouts. In fact, a study by the American Heart Association showed that those of us who are at the office 40 hours a week or more are far more likely to spend our free time relaxing on the couch than getting in a good workout. Interestingly, the workers in the study reported that it was emotional exhaustion, not hard physical labor, that had them reaching for the remote control.

But take heart — having a job doesn't have to mean giving up on your quest to get fit. You can get a workout in without quitting your day job, the experts say! One smart suggestion? Break down your daily workouts into 10-minute mini sessions so they're easier to squeeze into your lunch hour or other breaks. For example, try a few stretches and aerobic moves when you wake up, a brisk walk before lunch at the office, and an early-evening yoga session.

Another wise move is to simply turn off the TV, computer, or video game so you can use your downtime more productively. You can do it! And think about it: If you sat in an office chair for hours, the last thing you should do is sit right back down in front of the TV. Get moving — you'll feel better physically and emotionally. Give it a try!

6 Ideas to Spice Up Your Fitness Routine

Are you bored with your exercise routine? Do you dread taking the same walking path around the neighborhood or hitting the treadmill at the gym for the zillionth time? Always doing the same thing can zap your motivation. That's not good! Exercise should be fun, invigorating, and energizing! If it's not, it's probably time for a fitness makeover! A fitness makeover is simple and fun. All you have to do is find different ways to get your heart pumping and your muscles working. Here are some ideas you can try:

Get a partner. Everything is more fun when you do it with someone else! Plus, having a partner increases your accountability — you're less likely to break an exercise date if you know someone is counting on you. Enlist your spouse, a neighbor, or a friend and work out together. Go for a walk, pick each other up for the gym, or just lift weights together in your basement — it doesn't matter what you do, as long as you are moving!
Sign up for a class. If you're used to working out alone, a workout class will make exercise exciting for you! The music is upbeat, the other people in the class motivate you to push yourself, and the instructor is there to direct you and correct your form. Check out the class offerings at your local community center, park, or gym.
Take a walk to the library or video store and browse the workout section. So many types of workout videos are available — from kickboxing, dance, and Pilates to step aerobics, Tae Bo, and bootcamps — the possibilities are endless! And best of all, you can try these new routines in the comfort of your home, return them, and borrow new ones so you can constantly vary your workouts.

Put on your explorer's hat and go on an adventure! Call up the parks department in your city or town — or look online — to locate beautiful walking or biking trails. Then hit a new locale each week. Walking tours are also a great way to get to know a place.
Dress the part. It may sound silly, but a new workout outfit can freshen up your fitness routine! The right shoes make all the difference, so treat yourself to a new pair. If you don't want to splurge right now, pick up fun and affordable workout clothes at local discount stores.
Kick up your heels on the dance floor! Go out with your significant other or friends and dance the night — and the unwanted fat — away. You can burn around 300 calories an hour by dancing fast or line dancing. Or just turn on some music in your living room and dance to get your heart rate up. Why not sign up for that dance class you've been interested in? It'll help you stay fit and have fun!

Starting next week, challenge yourself to take your workout to the next level by trying something new. Remember to choose activities you enjoy — or you'll just be working against yourself! Members who aren't feeling challenged on my site are probably ready to jump up to the intermediate or advanced fitness level. Give it a shot; you can always adjust Your Profile again if it's too hard. You can do it!

7 Sensible Tips to Slim You Down Fast

My mantra when it comes to diet is moderation – not elimination! Completely overhauling your diet can be intimidating, and when you label foods as off-limits, you’re setting yourself up for failure. After all, who can live happily when they’re constantly feeling deprived? Instead of thinking of healthy eating as a list of “do not eat foods,” simply modify your favorites — you’ll still save you major calories.

To clean up your diet in a lasting way, begin to implement these seven tried-and-true tricks. The small changes will really add up, and you’ll barely notice the slimming swaps!

Cut a beverage. Many people have a sweet spot for sugary drinks, and while soda and fruit juices don’t seem like much when you're drinking them, they can add hundreds of calories to your diet — and inches to your waistline! Swap one sugary beverage a day for a glass of water, and save yourself over a hundred calories.

Ditch the bun. If sandwiches and burgers are staples in your diet, you don’t have to give them up. Simply swap out the caloric bun for lettuce leaves. The bun offers little flavor to the meal anyway, so you’ll barely notice the swap while saving yourself hundreds of calories.

Slim down your coffee. If you’re a sucker for fancy coffee shop concoctions, it’s time to make a swap! While coffee itself is a low-calorie beverage choice, those flavored coffee drinks are another story. When ordering milk-based drinks like lattes, opt for low-fat or fat-free milk. And start to wean yourself off the sugar — use only one tablespoon in plain coffee, and nix the sugary flavored beverages altogether.

Do a condiment swap. Adding condiments to your sandwiches can enhance flavor, but choose wisely! Instead of mayo and sugary ketchup, which are both high in calories, opt for mustard as your spread of choice — it packs a flavor punch for a fraction of the calories.

Avoid fried foods. Craving greasy fast food? Vow to make your favorite comfort foods at home instead, and save yourself a ton of calories and fat. For instance, I like baking homemade “French fries” and chicken fingers in the oven for a guilt-free indulgence.

Sneak in veggies. I love a good pasta dish or meatloaf – but to make them healthier, I always add veggies! Vitamin-rich vegetables like spinach, broccoli and carrots are low in calories but high in volume, so you can beef up your dishes while driving down the calories per serving.

Pick smartly from the soup menu. Soup can either be a dieter’s dream or a major de-railer — it all depends on what type you order! Skip cream-based soups, which are loaded with fat and calories, and instead go for light-yet-filling broth-based minestrone or vegetable varieties.

Pick just one swap to make this week, and as it becomes a habit, add in another. These easy changes will slowly add up a healthier lifestyle with noticeable results — I promise!

5 Tips for Healthy Eating on the Go

Heading out of town? If you travel a lot, you know how tricky it can be to stick with your eating plan. But just because you're in a hotel or a restaurant doesn't mean you can't eat well. Follow these tips and you'll be good to go!

• Eat as you would at home. You've gotten so good at measuring your portions, and now it's time to take that skill on the road. If your order arrives and it's enough for three, make sure you stick to just one sensible portion. If you have a fridge in your hotel room or are staying with friends, you can ask the waiter to box up the extras before you even start to eat so you won't be tempted — and you can enjoy the leftovers as a guilt-free meal on another day. 
• Snack before you go. If you know you'll be tempted by rich foods, have a snack before dinner. You'll feel fuller and will be less likely to indulge once you arrive at the restaurant. 
• Know the lingo. Avoid menu items that are described as "au gratin," "crispy," "fried," or "creamy." These are the buzzwords that signal major calories! Stick with choices that are baked, broiled, poached, or steamed instead. Now, that's menu smarts! 
• Substitute. If a dish comes with fries, don't hesitate to ask for it with a salad or a veggie instead. Likewise, if a meat or veggie is prepared with lots of heavy oils, ask about lighter preparation options or chose another dish. Restaurants want to make you happy, so chances are they'll be willing to help. 
• Share. If you're dining with a friend, split an entrée, an appetizer, or even a dessert! It's a simple way to cut calories and not feel deprived. 

Don't dread the pounds you envision you'll gain on your next vacation or fall off the wagon on your next trip. By thinking ahead, you'll be equipped to travel in healthy style!

How To Look Better Naked

Stop hiding under the sheets, in the dark. If you aren't feeling like your sexy self lately, I'm here to help. If you want that sexy butt or arms or abs, you'll have to start putting the time in and making a commitment to work on whatever you don't like. Once you start seeing real results, and how your body reacts to certain exercises — you'll begin to feel more confident and sexy. Whatever area you consider your "trouble zone," I've outlined the BEST move to target that region and get the body of your dreams.

• Get a Taut and Toned Tummy: Q: How can I get a flat, toned belly? A: Contrary to what you might think, getting rid of belly bulge is all about diet and cardio rather than strength-training exercises that target the abdominals. This is because belly bulge results from excess body fat, not lack of muscle. The best way to reduce the bulge, is to reduce your body fat by eating right and exercising. In the short term, try cutting your sodium intake to 1,500 mg a day and increasing your water intake. This will help you reduce water retention and losethat spongy appearance of belly fat. Once you do all three of those things (eating right, exercising more, and limiting sodium intake), I want you to get up close and personal with this amazing ab move, the plank. To do a basic plank, start in a push-up position, except keep your hands directly un¬der your shoulders instead of outside your chest. Legs should be straight out behind you with feet together. You are balancing on your palms and the balls of your feet. Hold this static contraction for as long as you can. Work your way up to a minute, and then challenge yourself to hold the pose even longer. I've got a ton of plank variations, in my customized workouts in my online fitness program. What I love about the plank is that there are so many different variations — reverse plank, side plank, plank-ups, plank twists and more. Different types of planks target different core muscles, so do yourself a favor and work a plank move into at least one of your daily circuits. You'll definitely see results. 
•  Target Your Triceps Q: My arms are flabby and I hate wearing anything that shows them, like a strapless dress or tank top. How can I work to get sexy, sculpted arms that I won't be afraid to show off? A: You need to zero in on your triceps — with toned triceps you can wave your arms as much as you want without worrying about upper-arm jiggle. Get started with tricep kickbacks, a terrific beginner exercise for sculpting the backs of your upper arms: Tricep Kickbacks 1) Hold a dumbbell in each hand and stand with your feet hip-width apart with a slight bend to your knees. 2) Bend over at the waist so that your torso is slightly above parallel with the floor. Bend both elbows so that your upper arms are locked at your sides parallel to the floor. 3) Keeping your arms still, straighten your arms behind you until the end of the dumbbell is pointing down toward the floor with your palms facing in towards your body. 4) Hold for a beat and inhale, slowly lowering your arms back to the starting position, and repeat. To do this properly, remember to keep your abs tight and your back flat. 
•  Love Your Legs Q: I've been working out more and my quads and hams have started tightening up, but my inner thighs are still an issue. Any go-to moves to help with my major problem area? A: Of course you need to incorporate a clean diet and an exercise regimen that is designed to burn fat, but if you are looking for an exercise to tighten the muscle while you are losing the fat try this one. 1) Lie on your left side with your legs extended. Place your left hand under your left shoulder and push up to extend the arm and raise your upper body. Keeping your abs tight, exhale and raise your hips up until your body forms a straight line from head to toe. Raise your right arm so that your arms form a T shape with your body. 2) Bring your right foot in front of your left, shifting the weight to your front foot and lifting your left foot toward the ceiling, making sure to keep the leg straight. Return your foot to the floor, then repeat. Complete all the reps on the same side, then switch to the other side and repeat. 
• Accept What You Can't Change Q: Is there anything I can do to get rid of cellulite? A: No — and that hurts me to say just as much as it hurts you to hear. Cellulite is a matter of age and genetics. It has everything to do with how your skin lies over the layer of adipose fat underneath it — so our best bet for reducing the appearance of cellulite is simply to lower overall body fat with proper diet and exercise. In addition to reducing body fat, toning the muscles in your problem areas can help a bit by creating a firmer surface for the fat to rest on. And at the end of the day, remember that nobody's perfect. Even the hottest Hollywood starlet has a little cellulite. Do what you can to improve how you look, but don't beat yourself up over things you can't control. 
•  Get Killer Buns Q: All of these celebrities show off their great backsides. I want a firm, round butt too— but right now I'm not even close. What's the best move to zero in on my glutes? A: You are not alone. In fact, I dedicated an entire DVD , Killer Buns & Thighs, to that region and created truly effective moves. Here's some quick advice though. One word: squats. Squats are a killer exercise because they target so many muscles at the same time — glutes, hamstrings, quads, and calves. There are many variations of the squat which can target specific muscles, but if you really want to hit your glutes, the king squat is the move to try. Here's how you do it: 1) Place a bench about 2 feet behind you. Bring your right leg up behind you and bend at the knee. Then place your right foot top down so it rests on the bench, with the edge of the bench hitting you just at the ankle. Your left leg should be planted out in front of you with toes pointing to the front. 2) Bend your left leg until your left thigh is parallel with the floor. Your right knee should drop down and back toward the bench, but should never touch the ground. Keep your front left knee from going over the toe and keep your shoulders aligned over your hips. 3) Hold for a beat and exhale, pressing back up to the starting position. Complete a full set with your left foot forward, then switch legs and repeat.

Eat These 4 Foods For Radiant Skin

I'm sure you've heard the saying, "You are what you eat." Well, forget about your weight for a minute — this saying is true when it comes to your looks, too! Certain foods help your body feel great — and luckily, the same foods that keep you healthy and fit also help keep you looking your best. We can thank Mother Nature for that!

Incorporate these miracle foods into your diet, and you'll notice the difference in your appearance right away. All of these foods are also perfect for a healthy, low-fat diet:

• Citrus fruits help your body form collagen, which is essential to keep skin looking young and smooth. 
• Tomatoes are rich in vitamins A and C and potassium — all of which help give skin a radiant glow. 
• Garlic is said to combat wrinkles and help restore tissue. It's like a natural antiwrinkle cream! 
• Dairy foods — like skim milk, low-fat yogurt, and low-fat cheese — help keep your bones and teeth strong, and your smile bright. 

Remember: Good looks are about much more than being thin or having expensive makeup, hair, and clothes. Enrich your looks by being smart about food, and get that beautiful glow naturally!

Quick & Easy Quinoa-Stuffed Peppers

Quinoa may not have reached household name-status quite yet, but it's definitely getting there. And why shouldn't it? Considered a "super grain" (it's actually not a grain at all), this seed is super high in protein, gluten free (a.k.a., easy to digest), and rich in some serious power nutrients, such as iron, magnesium, phosphorus, thiamin, and folate. If you haven't explored the world of quinoa yet, this recipe makes for a quick, easy, and delicious introduction.

Quinoa-Stuffed Peppers

Ingredients

• 3/4 cups uncooked quinoa 
• 4 large red or yellow bell peppers 
• 1 tablespoon olive oil 
• 1 onion, chopped 
• 3 ounces cremini or button mushrooms, sliced (about 1 cup) 
• 2 garlic cloves, chopped 
• 1/4 teaspoon crushed red pepper flakes (optional) 
• 1 tablespoon tomato paste 
• 1 medium zucchini, halved lengthwise and thinly sliced crosswise 
• 14 ounces diced tomatoes, drained 
• 1 tablespoon fresh oregano, chopped, or 
• 1 tsp dried 
• 1/4 teaspoon salt 
• 1/4 teaspoon black ground pepper
• 2 cups marinara sauce, for serving

Preparation

Preheat oven to 350°F.

In a small saucepan, bring 1 1/2 cups water to a boil. Place the quinoa in a strainer and rinse under cold running water until the water runs clear. Stir the quinoa into the boiling water, cover, and simmer until the quinoa is tender and the water is absorbed, about 15 minutes. Let stand, covered, for 5 minutes. Fluff with a fork and set aside.

Meanwhile, use a sharp paring knife to cut out the core from the peppers. Pull out any seeds and rinse the peppers inside and out. Place them cut side down on a microwave-safe plate. Microwave on high power until slightly softened, 3 to 4 minutes. Set aside to cool.

In a large skillet, heat the oil over medium heat. Add the onion, mushrooms, garlic, and crushed red pepper, if using. Continue to cook, stirring occasionally, until the mushrooms are golden brown, about 8 minutes.

Stir in the tomato paste and cook for 1 minute. Stir in the zucchini, tomatoes, oregano, and salt and pepper and cook for about 2 minutes. Stir in the quinoa and remove the pan from the heat.

Place the peppers cut side up in a medium roasting pan. Spoon the filling into the peppers and fill the pan with water 1/2 inch deep. Bake until the peppers are tender and the top of the filling is lightly browned and crunchy, about 30 minutes.

Meanwhile, in a small saucepan, heat the marinara over low heat. When the peppers are cooked, place one on each of four plates. Spoon the sauce alongside or on top and serve.

Makes 4 servings.

Prep Time: 5 mins
Cook Time: 1 hr
Total Time: 1 hr 5 mins

Nutrition Facts 
Number of Servings: 4
Amount Per Serving
Calories: 297.9
Total Fat: 7.9 g
Sodium: 563.9 mg
Total Carbohydrate: 49.1 g
Protein: 9.7 g

Dr. Oz's Best Flat Belly Tips

1: Add These Flat Belly Foods To Your Shopping List 
Proteins: Chicken, Turkey, Eggs Complex Carbs: Sweet Potato, Brown Rice Cakes, Oatmeal, Leafy Greens (broccoli, spinach, asparagus, lettuce, kale, chard etc.) Simple Carbs: Apples, Berries Fat: Raw Nuts, Nut Butter (almonds, cashews, walnuts, almond butter, peanut butter) Bonus Food: Beans. Legumes are a great source of protein, carbs, good fats and fiber.

2: Try this Anti-Bloat Breakfast Smoothie
Start your day off with this anti-bloat smoothie. It’s high in fiber, which prevents constipation. Additionally, it contains natural digestive enzymes that help to breakdown hard-to-digest foods that can cause bloating. 

Ingredients:

3/4 cup papaya
3/4 cup pineapple
1/2 pear, sliced
1 tsp ginger, fresh
1 tbsp flaxseed, ground
2 mint leaves (garnish)
1 cup water
1/2 cup ice
Directions Blend all ingredients. Drink with probiotic straws to maximize the benefits of a healthy diet and support normal absorption and assimilation of nutrients in the gut.

3: Do This 5-Minute Flat Belly Workout
Get the abs of your dreams in only five minutes a day! Weight-loss guru Brett Hoebel’s miracle workout makes it possible. Consult this breakdown below for modifications appropriate for your fitness level appropriate for you. Then break a sweat to start flattening your belly in no time.
  1. Balança and Ginga (1 min) This is a figure-8 squat and then rocking lunge. Easier: Don't go as low in your lunges. Harder: Go faster!
  2. Moving Plank (1 min) Easier: Stay still or go down to your knees. Harder: Lift one hand up when changing directions.
  3. Push Kick Sit-Up (1 min) Easier: Keep your feet on the floor and use hands on back of thighs to help you sit up. Harder: Add a twist as you push kick.
  4. Sit-Up Mountain Climbers (1 min) Easier: Walk your legs and tap your toes during the mountain climbers. Harder: Add a push up during or after the mountain climbers.
  5. Cardio Boxing (1 min) Left jab, 8 times; double left jab, 8 times; backhand right job, 8 times. Switch sides. Easier: Go slower. Harder: Punch harder and go faster.

4: Eat More Fat To Lose Belly Fat 
Concentrate on a diet of monounsaturated fats, which increase fat-    burning and flatten your stomach. Start eating olive oil, peanut oil, canola oil, avocados, nuts and seeds. (Click here to quiz yourself on which foods will help to flatten your belly.) You also want to concentrate on eating whole grains and fiber. Studies show that whole grains help to trim fat from waistlines, and fiber will help with metabolism.

Eat three 300-400 calorie meals that include whole grains and 2 fiber-rich snacks. Try this Fiber-Filled Snack!

5: Skip These Foods To Keep Your Belly Flat
Packaged foods, partially hydrogenated oils and enriched flours are not your friends. Above all, remember this one word: transfats. Avoid it at all costs. Researchers have found that the transfats found in margarine, packaged cookies, crackers and pasta increase fat in your midsection, and can actually redistribute fat from other parts of the body to the belly.

6: Slim Your Belly With Less Sodium 
Sodium causes the body to retain fluid – a common cause of bloating. The American Heart Association suggests that only 1,500-2,300 milligrams of sodium should be consumed per day, but the average American takes in nearly 3,400 milligrams. Before you reach for the saltshaker, consider swapping your snacks for a healthier option. Rather than munching on a bag of potato chips, stick to fresh fruit and veggies. Avoid buying frozen dinners and processed foods, as they are often overloaded with salt.

A great all-natural alternative to table salt is Spike, Salt-Free Magic. Spike contains 37 herbs and spices. It doesn’t contain any salt so it will not result in water retention. You can find it at your local grocery store for $3.

7: Beware of Belly-Bloating Starches 
Starches are carbohydrates that are sometimes difficult for the stomach to digest. Heavy starches such as bread, potatoes and pasta can cause water retention. Any food products made from flour, especially whole-wheat flour, form gas when broken down in the large intestine. Beware of eating these types of food before bedtime to avoid feeling inflated in the morning.

8: Steer Clear of Artificial Sweeteners 
Artificial sweeteners are frequently found in many reduced-calorie foods, processed products and diet or decaffeinated drinks. They contain chemical compounds called sucralose, aspartame and cyclamate that the digestive tract cannot break down easily. Sweeteners, which can be up to 300 times sweeter than natural sugar, are known to increase appetite and result in overeating. Be on the lookout for artificial sweeteners, and when possible, steer clear of them. Carbonated drinks, like soda, cause air bubbles to form and expand in your abdomen. When they burst, carbon dioxide particles are dispersed in the stomach. They fill up your belly and cause bloating.

Super Delicious, Super Healthy Chili!!

PREP TIME: 20m COOK TIME: 70m TOTAL TIME: 90m
This recipe makes 8 servings

Ingredients

• 1 pounds turkey, lean ground, breast 
• 1 large onion(s), chopped 
• 2 pepper(s), red, bell, or yellow, chopped 
• 4 clove(s) garlic, large, minced 
• 3 tablespoon tomato paste 
• 2 tablespoon chili powder 
• 1 tablespoon cumin, ground 
• 1 teaspoon oregano, dried 
• 1 teaspoon salt 
• 1 large potato(es), sweet, peeled and cut into 1/2" cubes 
• 28 ounce(s) tomatoes, diced, (1 can) 
• 14 ounce(s) broth, chicken, (1 can) 
• 1 pepper(s), chipotle chiles, in adobo sauce, minced (optional) 
• 30 ounce(s) beans, chili, (2 cans, 15 to 16 ounces each), rinsed and drained 
• 1 zucchini, chopped 

Preparation
In a large soup pot or Dutch oven over medium-high heat, cook the turkey, onion, and bell peppers, stirring frequently, for 8 minutes, or until the turkey is cooked through. Add the garlic, tomato paste, chili powder, cumin, oregano, and salt. Cook, stirring constantly, for 1 minute.

Add the sweet potato, tomatoes (with juice), broth, and chipotle chile (if using). Bring to a boil. Reduce the heat to low, cover, and simmer, stirring occasionally, for 30 minutes.

Stir in the beans and zucchini. Return to a simmer. Cover and simmer, stirring occasionally, for 30 minutes more, or until the flavors are well blended and the vegetables are tender.

Nutrition facts:
Calories: 227 , Total Fat: 5 g, Sodium: 680 mg, Total Carbohydrate: 29 g, Dietary Fiber: 10 g, Protein: 17 g

The Easy Way to Achieve Your Goals

If you're like me, you probably set your sights high! I always say, shoot for the stars! However, when you have a lofty goal that will take some time to achieve, it's easy to get discouraged along the way and lose your motivation to continue. Don't let that happen! Keep yourself feeling motivated and encouraged throughout your efforts by breaking down your big goals into smaller, more manageable steps.

This means, for example, that if your goal is to lose 40 pounds, you may break it up into eight smaller goals of 5 pounds. Losing 5 pounds doesn't sound as hard as losing 40, now does it? As you hit each of your smaller goals, reward yourself — not with food but with something that you enjoy and that will continue to motivate you. How about a new workout top for each 5 pounds? The latest fitness magazine or book? Or you can put five bucks aside toward a larger, more substantial gift that you'll get yourself when you hit your long-term goal. Some people find it motivating to keep a chart and put up a check mark or a sticker for each small goal they achieve.

This works for weight-loss goals as well as any other large goals you need to accomplish. Got a big home improvement project? Divide it up into small tasks you can work on each weekend. Do your kids need you to organize a school trip or help them get packed for college? Set up detailed lists to get you ready for the big day. This method can help you manage any life goals you set for yourself, even very long-range ones like saving to buy a house or for retirement.

This month, your job is not to let yourself become overwhelmed when you have a daunting task before you. I know you can do this! Start by breaking it down into smaller goals. You will accomplish so much more — and feel so much more relaxed and proud of what you've done. And I'll be proud of you, too!