Turkey and Black Bean Chili

Ingredients:

One small onion chopped

4 cloves of garlic crushed and chopped

1 bell pepper (I prefer red) diced

2 tablespoons of cooking oil

1 ½-2 lbs of ground turkey

One packet of chili seasoning of your choice (or you can make your own*)

2 8 oz cans of black beans drained and rinsed (I soak and cook about 1 ½- 2 cups of dried beans from scratch)

1 28 oz can of crushed or diced tomatoes

1 cup of water

¼ cup of red wine or low sodium chicken broth

2 bay leaves

Directions:

Sauté the onion, garlic and bell pepper in the oil in a large sauce pan` over medium high heat until the onion is translucent and the veggies are slightly softer.  (Do not overcook the veggies)

Add the meat and brown in the same pan

Add the chili seasoning and the beans and mix thoroughly

Add the tomatoes, the water and the wine or chicken broth and the bay leaves

Cover and simmer for 45 minutes to an hour on medium low heat. (Up to 2 hours for richer flavor)

This recipe serves about 6-8 people but you could probably half the recipe if you desire less.  Or you could eat some for one meal, pack some for lunch the next day, or freeze the rest for future meals if you live alone or have a small family.  I cook mine in 30 minutes in an electric pressure cooker, but this can also be done in a slow cooker on high for 4 hours.  To save even more money, substitute onion and garlic powder (about a teaspoon each) for fresh onion and garlic and skip the sauté stage.  Canned beans are relatively inexpensive and quick; however, a bag of dried beans can be used for more than one meal and may be cheaper in the long run.  To make this meal even heartier  try serving with rice or cornbread.

*Easy Chili Spice:

• 4 teaspoons chili powder
• 1 tablespoon crushed red pepper (optional for spicier chili)
• 1 tablespoon dried minced onion
• 1 tablespoon dried, minced garlic
• 2 teaspoons white sugar (optional)
• 2 teaspoons ground cumin
• 2 teaspoons salt
• 1 teaspoon dried oregano
• 1/4 teaspoon ground black pepper

Directions:

• Stir the ingredients together.
• Store in an airtight container until ready to use

Does what I Eat Really Matter that Much? Part 1: Protein

What is protein?  What is it’s purpose in the Body?  How much protein do I need?  Does it matter if I get my protein from a protein bar or a sit down meal?  Let’s explore each one of these questions to see if we can make some sense out the nutritional madness.

1. What is protein? Protein makes up a large percentage of the body mass, second only to water.  More complex than fat and carbohydrates, proteins are the building material for muscle, blood, skin, hair, nails and, internal organs including heart and brain tissue.  Proteins are made up of smaller biochemical substances called amino acids that are connected by peptide chains.  There are 22 different amino acids. Our bodies can make 14 of these.  The other 8 must be obtained from our food and are known as essential amino acids.  The combination of amino acids as well as the way the chains are connected determine they type of protein.  Protein rich foods include: meat, poultry, seafood, eggs, dairy products, beans, nuts, seeds, and tofu.  Each gram of protein provides 4 calories of energy in the body.
2. What is the purpose of protein in the body?  Every vital bodily function depends on protein.  Proteins are essential in such functions as blood clotting, wound healing, lactation, and hormone formation.  Perhaps, the most important role proteins play in the body are as enzymes.  Enzymes are specialized proteins that act as catalysts for every chemical reaction in the body.  In fact, in the total absence of enzymes, life could not even exist.
3. How much protein do I need?  Adults need about 40-70 grams of protein per day.  That translates to about 2-3 servings of protein rich food per day.  For pregnant and nursing moms this number increases to about 20-30 grams more per day.  For children this number varies depending on age and body weight.
4. Does it matter if I get my protein from a sit down meal or a protein bar?  Yes, it is all protein and in our modern fast paced world, sitting down for a home cooked healthy meal often falls by the wayside.  So protein bars may seem like quick and convenient alternative.  In addition, the popularity of several well-known high protein, low carbohydrate diets in recent years have led many to conclude that protein in any form is good, regardless of ingredients as long as carbs are avoided.  However, the quality of protein matters as much as quantity if not more.  The protein bar can be a good alternative in a time crunch; however, not all protein bars are created equal so be sure to read the ingredients.  Many are high in sugar and sodium and are highly processed to the point where the protein cannot even be used by the body.  The same may apply to some protein shakes and smoothies. Ingredients are listed in order of amount, so if sugar (corn syrup, fructose, brown rice syrup, etc.) or salt is the first or second ingredient listed, beware.  Also pay close attention to calorie content as many of these products are made to be meal replacements instead of snacks.  If you must have the protein bar or shake, stick to those that contain mostly whole food ingredients.  In the end, however, you are much better off getting your protein from foods that do not come with a list of ingredients.  Even with wholesome ingredients, plant sources of protein may be laced with pesticides and meat and dairy may be enhanced with hormones and antibiotics.  And yet organic produce and pasture fed organic meat, poultry and dairy products can be quite expensive.  Local farmer’s markets and community supported agriculture (CSA) programs can provide less expensive options for obtaining natural whole foods on a limited budget.  If not organic at least they are a good source of in season locally grown foods.  The rule of thumb is, the closer to the natural source and the less processed the protein the more usable it is by the body.  If you have to consult a Chemistry textbook to look up most of the ingredients in a food item, then  it is probably not something you should be eating.  In short, if your goal is to thrive, get the most from your chiropractic adjustments, and live life to the full, then yes, quality DOES matter.