Crock Pot Chicken Taco Chili

I'm a big chili fan, so when I saw this recipe I definitely wanted to try it! Very simple prep and a major bonus when you can put this all together in a slow cooker and forget it while you go on with your day.

Crock Pot Chicken Taco Chili
Servings: 10 • Serving Size: about 1 cup • Points+: 5 pts • Smart Points: 5
Calories: 209 • Fat: 3 g • Sat Fat: 0 g • Protein: 23 g • Carb: 26 g • Fiber: 7 g
Sugar: 4 g • Sodium: 867 mg • Cholesterol: 50 mg

Ingredients: 
1 small onion, chopped
1 (15.5 oz) can black beans
1 (15.5 oz) can kidney beans
1 (8 oz) can tomato sauce
10 oz package frozen corn kernels
2 (10 oz) cans diced tomatoes w/chilies
4 oz can chopped green chili peppers, chopped
1 packet reduced sodium taco seasoning or homemade (see below)
1 tbsp cumin1 tbsp chili powder
24 oz (3-4) boneless skinless chicken breasts
1/4 cup chopped fresh cilantro

To make your own taco seasoning, omit the packet, cumin and chili powder above and use below instead:

1 1/2 tablespoons cumin
1 1/2 tablespoons chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon dried oregano
1/2 teaspoon paprika
1 teaspoon kosher salt
1/2 teaspoon black pepper

Directions: 
Combine beans, onion, chili peppers, corn, tomato sauce, diced tomato, cumin, chili powder and taco seasoning in a slow cooker and mix well. Nestle the chicken in to completely cover and cook on LOW for 8 to 10 hours or on HIGH for 4 to 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with fresh cilantro and your favorite toppings!

Photo and recipe credit: skinnytaste.com

Quinoa and Black Beans

I haven't had Quinoa for a while now, but I'm so happy I'm deciding to make it part of my weekly rotation in my meals. If you're trying quinoa for the first time or trying a new recipe for quinoa, this mix of quinoa, black beans, corn and spices will hopefully make this dish a new favorite!

Ingredients :
1 tsp olive oil
1 onion, chopped
3 cloves garlic, peeled and chopped
3/4 cup uncooked quinoa
1 1/2 cups chicken broth (I choose low sodium)
1 tsp ground cumin
1/4 tsp cayenne pepper
Salt and pepper to taste
1 cup frozen corn kernels
2 (15 ounce) cans black beans, rinsed and drained

Directions:
1) Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.

2) Mix quinoa into the saucepan and cover with chicken broth. Season with cumin, cayenne pepper, salt and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes.

3) Stir frozen corn into the saucepan and continue to simmer about 5 minutes until heated through. Mix in black beans.

Note: I added cut up chicken breast to my dish, but without the chicken this makes a great side dish! Enjoy! :)

- Mike

Friday Fitness Challenge

Good morning everyone and happy Friday! The temp is dropping again here in Minnesota, so let's warm things up with another Friday Fitness Challenge! Who's in? Feel free to share with friends and family. Stop on by my Facebook page (click the Facebook icon to the right) for more health and fitness tips. Have a great rest of your Friday and an even better workout! :)

- Mike

- 15 burpees
- 15 squat push presses (use a stack of books to press overhead if you don't have weights)
- 15 chair dips (the further your legs are out, the more difficult it gets)
- 20 chair step ups w/knee raise (alternate legs every time you step up)
- 15 pushups
- 45 sec. plank
- 20 birddogs (10 each side)
- 45 sec. plank
- 15 glute bridges
- 10 jump squats (finish strong and get some air on these)
Rest. Repeat 2-3 more times

New Years Resolutions - 5 Common Fitness Mistakes to Avoid

If you’re like most people, you’ve recently resolved to lose weight, get in shape or maybe just to live more healthfully. These resolutions often include a commitment to exercising more regularly, but before you lace up your shoes and get moving, I have five common mistakes you’ll want to avoid in 2016.

#1 Don't join a gym for the sake of joining a gym

More people join a gym in January than at any other time of year. While this can be a great first step, joining a gym does not necessarily mean a person will become more active. The key is actually using the gym. Before you sign up for a gym or health club membership, spend some time researching facilities. Make sure the gym offers the environment and types of equipment and classes you would use on a regular basis. And don’t forget the importance of choosing a convenient location. For many people, it makes more sense to join a gym that is close to work, especially if they are more likely to train right after work; others are more likely to use a use a gym that’s closer to home. Find out which location will increase your likelihood of using the gym.

 #2 Don't commit to a type of exercise you already know you don't enjoy

One major factor that influences adherence to a fitness program is motivation. Therefore, when making a resolution to exercise more, be sure to choose an activity that you enjoy. Consistency is key for success, and if you are engaged and enjoying the type of exercise you are performing, your likelihood for sticking with it will be greater.

#3 Don't set unrealistic expectations

If you are beginning a new exercise regimen in 2016, be realistic about what you are capable of doing and likely to do. For example, if  you currently do not exercise consistently throughout the week, it doesn't make sense to say you will exercise six days a week. I see this a lot with consultations I do and although this is a great goal and love their enthusiasm, it is not realistic for someone who is just starting out. Instead, set a more realistic goal, such as exercising two or three times a week. You can apply this same principle to the intensity of your workouts, including the amount of weight you use and how long your workouts last.

#4 Don't try to be the strongest, fastest person on day one

At the start of a new program, you may feel tempted to keep up with or compete with others. While a little friendly competition is good, you must be aware of your limits. Ease into your program and gradually increase your intensity over time. The goal is to push yourself outside of your comfort zone, while also not getting hurt or feeling overly sore.


#5 Don't give up on your exercise routine just because you fell off the wagon

Consistency and commitment are two qualities that make an exercise program successful. You may have days, however, when your motivation is low or your schedule gets in the way, and that is O.K. The important thing is to consistently try to maintain your exercise program and focus on the next opportunity.

Avoid these five common exercise mistakes and you will be well on your way to enjoying a healthier 2016. Have a great day everyone!

- Mike

Step out of your Comfort Zone

There are some mornings I feel like sleeping in, but I refuse to slow down. Today's second leg day session of the week was no exception. Grind through it, go hard after what you want and don't ever get comfortable...things always change. Dealing with change and moving forward, that's up to you how you want to move forward.

- Mike

Plateau - it's a good thing!

Hello everyone! Just a quick little note to give you guys and you may think I'm going a little crazy after I say this, but a plateau is good.

Alright, you all still with me? Many, if not most, people think hitting a plateau is a bad thing. How about thinking about it in a different manner? A plateau is a sign that you've made some progress. Perhaps if you view it as a chance to recognize the progress you've made, while gathering your strength to make the next attempt and effort at making more progress, a plateau can be seen as an opportunity, a starting point for the next round of progress.

Something to think about. Have a great day everyone!

- Mike

A Healthy Mind

Good morning everyone! Not only is keeping your body healthy important, but keeping your mind healthy is just as important.

They gym has always been my escape. A place where I can go to relieve stress and clear my head. We all need something to do or somewhere to go to clear life's clutter. Yesterday I started my day in the gym, had a full busy day at the office and then back at the gym to personal train. So, with being in the gym twice I needed something a little different to clear my head and with the weather being as nice as it's been, I decided to go for a run...and please excuse my whiter than white legs! LOL

Now let me just be clear on this, I'm no runner by any means. At all! But, being able to just put the headphones on, crank the tunes and just go...well there's something satisfying about it. Maybe it's that runners high that you avid runners talk about, but I like to see it as it's my time to just think. I do that when I exercise...I think. Might not be the best thing to do, but I do it. I ponder, I solve problems, I make sense of why things are the way they are, I think about where I am, where I was, what positive direction I am heading, I work out quadratic equations (just kidding on that last one ;) )...the point is whatever form of exercise I'm doing that's "my" time to also make my mind healthier.

Make sure you give yourself your "you time" as with how busy our lives can get, it's very important to squeeze in time to focus on you. Have a great day and take some time out today for yourself. :)