HAVE YOU HAD YOUR PEAS TODAY?

Black Bean Chili with Dark Ale

Serves 8

A slightly sweet, dark beer tempers the acidity of the tomatoes and the spiciness of the chipotle chiles in this easy recipe.

• 2 chipotle chiles in adobo sauce, drained and minced
• 2 Tbs. olive oil
• 2 Tbs. ground cumin
• 1 large onion, finely chopped (1 ½ cups)
• 1 medium red bell pepper, diced (1 cup)
• 5 cloves garlic, minced (5 tsp.)
• 2 14-oz. cans black beans, rinsed and drained
• 24 oz. dark beer, such as New Belgium 1554
• 1 14-oz. can diced tomatoes
• 1 cup fresh or frozen corn

Heat oil in 3-qt. pot over medium heat. Add chipotles and cumin; season with salt, if desired. Cook 1 minute, or until fragrant. Stir in onion, bell pepper, and garlic. Sauté 5 to 7 minutes, or until vegetables are soft. Stir in beans, beer, tomatoes, and corn. Bring chili to a boil. Reduce heat to medium-low, and simmer, uncovered, 45 minutes, or until thick.

nutritional information

Per 1-cup serving:

• Calories: 192
• Protein: 8 g
• Total Fat: 5 g
• Saturated Fat: <1 g
• Carbohydrates: 31 g
• Cholesterol: 0 mg
• Sodium: 383 mg
• Fiber: 10 g
• Sugar: 4 g

Vegan

Daily Aha! w/ Dr. Oz

Daily Aha! Tanning beds blast you with 12- to 15-times more ultraviolet radiation than the sun! That puts you 12- to 15-times closer to wrinkles, dark spots, thick leathery skin and cancer. If you're looking to get a base tan now that spring has sprung, know this: A base tan gives you the equivalent of an SPF of about 3, which won’t protect you from sunburn—or lower your skin cancer risk.

Ask a Scientist: Am I Peeing Out My Vitamins?

Wee Problem: Is Yours Mellow or Bright Yellow? If you've noticed your urine is abnormally bright yellow, you could be staring back at that last supplement you swallowed. Don't worry—your body is doing a good thing. And it actually means you're already getting the nutrients you need without that pill

 

Scotty Reifsnyder

The Scientist: Beth Ricanati, M.D., is the YouBeauty Wellness Advisor and physician and founding director of Lifestyle 180, a Cleveland Clinic lifestyle modification program.

The Answer: If your urine is bright yellow and you take vitamins and aren’t dehydrated, there’s a good chance that’s exactly what’s happening. It’s probably a good thing. It indicates that you are getting enough vitamins to begin with and flushing out the excess. (If you don’t take vitamins and notice a change in your urine, call your doctor; it could signal infection.)

Your kidneys are a purification system for your body. They filter out the stuff you don’t need and get rid of it through your pee. This includes extra vitamins. But not all vitamins are disposed of equally. Of the 13 essential vitamins your body needs to function, nine are water-soluble, which means that whatever your cells don’t use right away is excreted in your urine. Examples include C, B and folate (aka folic acid).

Any surplus of the fat-soluble vitamins, A, D, E and K, however, gets stored in your fat cells, which makes it easy to overdose on them—and that can be dangerous. Too much vitamin A, for example, can cause nausea, vomiting, blurry vision, dry skin, headaches, fatigue, an enlarged liver and bone damage. Long-term buildup of E has been linked to internal bleeding.

To be clear, OD'ing on water-soluble vitamins isn’t risk-free. Too much vitamin C can tax your kidneys and build up into kidney stones. An overdose of B3 can cause nausea and hives, and B12 can stick around in your liver for years.

Put simply: More doesn’t mean better. If you’re eating a well-balanced diet, especially fruits and vegetables, you should be getting most of your vitamins and nutrients already, so you shouldn’t really need supplements. There are a few exceptions: Many people are deficient in vitamin D, which we get from the sun, and pregnant women should take folate. But in general, supplements are meant to do just that: supplement! They’re not food replacements. Stick to the recommended dosage on the bottle. If you follow the directions and still pee out a vivid vitamin-rich shade of yellow, be happy knowing your body got what it needed.

Read more: http://www.youbeauty.com/health/ask-a-scientist-vitamins-in-urine#ixzz2OwgMnpT8

POWER GARLIC SOUP

LEMONS

CACAO vs COCOA

FRUITS

KIWI Kiwi seeds are great sources of vitamin E and omega-3 fatty acids. The skin contains flavonoids and insoluble fiber. BE careful when eating the skin though because its hairy texture attracts pesticides.

WATERMELON: The watermelon, as a whole, is one of the healthiest fruits on the planet. Its seeds contain zinc, iron, and fiber, and can be composed of up to 30% protein. Watermelon contains v...itamins A and C, beta-carotene, and lycopene. A study in the American Journal of Clinical Nutrition showed the risk of cardiovascular disease dropped by 50 percent in women with the highest blood plasma concentrations of lycopene compared to those with the lowest levels. It has also been shown to be an especially beneficial phytonutrient that serves as a preventative for certain cancers like prostate cancer.

PASSION FRUIT (lilikoi). Passion fruit was introduced in Hawaii in 1880 but was first cultivated commercially in Kenya in 1933. Three decades later, Ugandan farmers began to grow it on a large scale. Problems with plant disease and pest hindered the growth of the fruit in those countries, but when South Africa successfully produced 2,000 tons of it in 1947 and farmers in South America began to grow it commercially, production soared.

Just one cup of passion fruit contains 25% of your daily Vitamin A, important for maintaining good vision, healthy skin, cell growth and reproduction. Passion fruit also contains at least 13 different carotenoids, including zeta-, beta- and alpha-carotene, b-cryptoxanthin and lycopene. Carotenoids are fat soluble, so eating the seeds, which modestly increase a passion fruit's fat content, enables better absorption of the vitamin A.

MELON: Canteloupe melons are an excellent source of Vitamin A, 100 grams provides 112% of recommended daily amount. One of the highest among all fruits. Consumption of natural fruits rich in vitamin A is known to help to protect from lung and oral cavity cancers. Melons are also rich in beta-carotene, lutein, zea-xanthin and cryptoxanthin. These antioxidants have the ability to help protect cells and other structures in the body from oxygen-free radicals and hence; offer protection against colon, prostate, breast, endometrial, lung, and pancreatic cancers.

MOJITO: RAW VEAN STYLE

Working Out at Home: Yea or Nay?

Posted by Healthy Bitch Daily on Mar 28, 2013

I used to exercise at an all-women’s gym.  

It was a comfortable I-don’t-need-no-damn-makeup type of environment — not at all pretentious, like many gyms out there. Best of all, it was a circuit gym where I could finish all the machines in a matter of 30 minutes, leaving me more time for practicing my cupcake frosting skills. I saw good results there. Nobody judged me.

When a financial crisis suddenly hit and I had to cut my gym expense, I was immediately worried about keeping my bod in shape. Where was I to get my groove on now?

I had always loved pilates, so I looked up some instructional videos on YouTube to do in the most comfortable place to me: my home. What I discovered was a whole community of women like me who were doing all their workouts in their abodes. Hard core, sweat-dripping workouts. I was awe-inspired. 

Over time, I began a routine with bits and pieces of  online workouts to fit my needs. I didn’t need an arsenal of equipment, either: I picked up two 3-pound dumbbells, a stretching band, a yoga mat and a hula hoop (all of which cost about what I would pay for one month of gym time—totes worth it). And while perusing the interwebs for different videos is one option, there's plenty you can do at home if you're willing to invest a little up front. True, you still need to drop some cash for these, but to get long-terms results for the price of one or two months at the gym? We're sold. Here are some of the top-trending home fitness programs:

1. Zumba Exhilarate Body Shaping System DVD Set. Work on your coordination while you sweat your ass off and have fun, to boot. They break it up into categories of easy, medium and hard, so no need to be intimidated. Dance, dance, dance your little booty into those bikini bottoms you've sworn off 'cause of cellulite. $89.99.

2. Insanity 60-Day Total Body Conditioning Program. You've seen the infomercials during those late-night ice cream binges. The reviews don't lie. Check out why people are insane for INSANITY if you're ready to get your ass kicked. Alternate between aerobic and anaerobic intervals, get online support, and you even get a nutrition guide to help you really kick weight loss up a notch. $144.80.

3. Shaun T's Rockin' Body. Burn up to 1,500 calories in a day? It may be exaggerated advertising, but it certainly sounds tempting. At at just $30? We'd give it a shot. $29.99.

4. Jillian Michaels Body Revolution. "Biggest Loser" barking beast Jillian gets the job done. We like that her workouts are all around 30 minutes, yet you feel like you've run a marathon nonetheless. $99.99

Yes, this new lifestyle of mine takes a shit-ton of discipline. But what good workout routine doesn’t? Some days I just don't feel like getting my sweat on.  Yet, it's much easier than having to get my butt up and off to the gym. I can stay in my undies if I want.

What's your favorite at-home workout routine? Let us know in the comments below!
Barbara Styles, Guest Blogger
While she was born and raised in the Valley of the Sun (Phoenix, AZ), Barbara is one of the palest people you will ever meet. An avid Disney fan, she is a sensitive Pisces who loves drifting through her days reading horror novels and working with elementary school kids in a Literacy Lab.  Cooking is more than just a hobby, she has an expensive Certificate in Patisserie and Baking from Le Cordon Bleu and works at Sweet Painted Cakes. When she's not off working or visiting family, she is at home with her two dogs and two cats and her fiance Patrick, whom, without, she'd be a crazy cat lady

Daily Aha! w/ Dr. Oz

Daily Aha! The emotional tone of highway billboards affects how well (or poorly) we drive.

When we see billboards with negatively worded messages, we drive slower and tend to drift into the other lane, according to a new study out of the University of Alberta. When we see billboard messages with positive connotations, on the other hand, we tend to speed up. Our reaction time gets faster, too. Why is that? Well, it's generally understood that people perform better when they're in a happy mood. They look better, too. Keep that in mind while you're cruising in the passing lane—just don't forget to signal.

Not a veggie lover?

 Veggies don't have to be boring! Here are 3 ways to make veggies tasty and exciting!
1. Use SEASONINGS! Veggies don't have to be bland! My favorite are crushed red pepper, garlic powder, and dried parsley! Seasoning blends are also great for this!

2. Dip them in SAUCES! Remember to keep this low calorie or the purpose of eating veggies sort of disappears. Marinades and low-cal marinara sauce are great options. Keep the servings to 1/2 cup or less.

3. Toss them in DRESSINGS! And no, Ranch isn't acceptable. Stick to oil based dressings like vinaigrettes, Italian (not creamy), Asian inspired, or even a simple homemade dressing with lemon juice, balsamic vinegar, and olive oil.

 

FATS/OILS:

I WANT TO KNOW:

 Imagine eating a meal with Jesus. What types of food would be on your plate? What would your meal look like?

At times, when enjoying a really delicious,clean meal made with whole foods, I think to myself, "this is what eating in Heaven must look and taste like."

FIT TIP: H2O

 Take a sip of water between bites. This slows down your eating (which will keep you from speed aka over eating) and will help you to be fuller by the end of your meal.

SACHA INCHI

What's in your cup?

Sacha Inchi is in mine. Often marketed as a "superfood," sacha inchi is said to offer a variety of health benefits. Sacha inchi is said to help promote weight loss. Some proponents also suggest that consuming sacha inchi can help reduce excess abdominal fat. In addition, sacha inchi is purported to fight depression, reduce cholesterol levels, prevent heart disease, and aid in diabetes management

FIT TIP:

 Keep your weight workouts under an hour. After 60 minutes, your body starts producing more of the stress hormone cortisol.

POMERGRANATE

VEGGIE OF THE WEEK

FRUITS/VEGGIES

"QUOTE"

ACEROLA CHERRY

SPINACH...

Did You know...

Drinking some herbal teas may calm anxiety, and give you better, sounder sleep, among other benefits.

AUTUMN VEGGIES

EAT COLORS

GOOD CHOICES

ALWAYS REMEMBER!

CARROT JUICE

Carrot juice is a great base for smoothies and shakes! Got a favorite recipe?

FRESH FACT:

"QUOTE"

HOW'S YOUR NEW YEAR'S RESOLUTION GOING?