Canned Black Beans

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One of our most valuable ingredients is canned black beans.

Canned black beans are an economical and nutritious pantry staple. Here are ways to bring this fiber and protein powerhouse into your regular repertory.

A limited budget doesn't have to mean limited flavor. Our Most Valuable Ingredient series highlights those powerhouse products that are versatile, healthy, tasty and cheap, giving you the best bang for your buck.

Black beans are aptly named: a shiny, ebony packet of flavor and nutrition. They maintain their prized, earthy, hearty flavor even when canned. Once you pop the top, they’re ready to eat after a quick rinse, or they can be simmered in soups and stews without losing their firm bite. No wonder they’re a staple across the world — and should be in your kitchen, too.

The Stats
Black beans are a legume, a class of foods that includes all beans, peas and lentils. Although black beans are indeed available dried, most of us use canned. And why not? Without much effort, they’re so versatile: great in soups, salads, side dishes, bean burgers and spicy dips. You can enjoy them hot or cold.

Like most legumes, canned black beans are loaded with dietary fiber, an essential key to good health (and good blood serum cholesterol numbers). One cup of canned black beans will give you almost half of what the USDA has determined as your daily fiber need.

But that’s not all: black beans are loaded with protein, folate, magnesium and antioxidants — about 10 times the antioxidants of oranges!

- It’s incredible that so much nutrition is so economical. Canned black beans run about 90 cents for a 15-ounce can. That can contains 1 3/4 cups. Since canned black beans have a PointsPlus™ value of 1 per 1/4 cup, canned black beans ring up at about 13 cents per PointsPlus value. Now that’s a value!

The Score
Don’t mistake canned black bean soup for canned black beans — they’re sometimes stocked next to each other on supermarket shelves.

Canned black beans are available in regular or reduced-sodium varieties. The latter is the best choice for our healthier lifestyles.

Stock up when those cans are on sale! They can last a year in your pantry. You can often make a satisfying lunch or dinner with a can of black beans and no more than what’s in your fridge or pantry: a well-stocked salad, a quick soup or even a vegetarian casserole.

Black beans have such a firm texture, they hold their shape better than most other beans when canned. You will rarely find split ones as you often do in cans of white or navy beans.

Black beans are sometimes called “turtle beans” or “Venezuela beans.”

Black beans are also available dried. These require more work (hours of cooking and possibly soaking) but they cost much less than canned, ringing in at only about 7 cents per PointsPlus value. Look for packages with whole, firm black beans, few shards, little dust and certainly no wrinkled, dried-out skins.

In Play
Although canned black beans are ready to eat, they should be drained and rinsed first — to wash off some of the slippery slime common to all beans and to get rid of excess sodium (even in the reduced-sodium varieties).

Don’t just swirl them in the can with some water. Pour the beans into a colander in the sink and give them a shower under cool water, stirring a couple of times to make sure they all get a good rinsing.

Because black beans are so firm, they don’t dissolve in soups and stews the way some beans do. In fact, if you’re looking for a smooth or puréed texture in dips and soups, you must mash these beans — with the back of a wooden spoon, in a food processor, or even in a blender.

Make a simple chili thickener with some drained and rinsed black beans and a clove or two of roasted garlic. Just whir them in a blender or food processor, then stir into the pot a few minutes before you’re ready to serve dinner.

Consider rinsing a can or two at the beginning of every week. Keep them covered in a bowl in the fridge, at the ready when you are.

Turn green salads into a full meal by sprinkling them with canned black beans and a little grated cheese. A creamy dressing is the best choice!

Take eggs south of the border by stirring canned black beans into scrambled eggs or folding them into omelets. Make sure you’ve got some salsa at the ready!

And while we’re on the subject, make salsa even more chunky by stirring black beans into your batch.

Don’t forget pizzas! Black beans are great on top. Consider using barbecue sauce instead of tomato sauce — and a grated smoked Cheddar or Gouda on top.

Canned black beans don’t need much to become a spread. Pour a can of rinsed and drained beans into a food processor, then add a couple of tablespoons of a wet condiment: mustard, ketchup, cocktail sauce, Ranch dressing, mayonnaise, chutney, barbecue sauce or salsa. Whirl the whole thing up until smooth; scrape the purée into a small bowl; and store, covered, in the fridge to spread on sandwiches, in wraps or even just on whole-grain crackers.

Here are some great recipes featuring black beans:
Black Bean Brownies
Lentil and Black Bean Chili
Tex-Mex Rice and Bean Casserole

My Exciting News

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Yesterday while I was at work, I got a call from the Weight Watchers PR manager named Kristi. Three weeks ago I had turned in my weight loss success story to Kristi. She explained that she had shared my story with the Tyler Morning Telegraph and they loved it! They liked my story so much that they want to interview me about my weight loss!!

My interview is going to be on tomorrow!! My story will be in the health and fitness section, which runs on Sunday.

Please pray for me tomorrow as I interview and that I would honor the Lord with what I share about my journey.

I will keep you posted and try to post a link to my story when I get it!

For those who are interested here is the my member success story that I submitted to Kristi and some before and after pictures.

Before Weight Watchers, July 2008

After reaching my goal, November 2009

I have always struggled with my weight, but just after college I went from being overweight to obese in the blink of an eye. Ashamed and disgusted with what I had become, I simply chose to live in denial. I desperately attempted to ignore the fact that I could not even walk up a flight of stairs without stopping to catch my breath!

I tried diets that promised success if I stuck to their rigid meal plans. These efforts only resulted in anger and frustration, which I directed at myself and those around me. In October 2008, I went to the doctor
because of a sinus infection. The doctor ran tests and informed me that I had borderline high cholesterol and high blood pressure. At that moment, I knew something must change. I did not want to be this person for the rest of my life.

One of the best decisions I have ever made for myself was to join Weight Watchers. I had heard incredible things about Weight Watchers from my friends and co-workers and knew that this was the perfect program for me. I nervously attended my first meeting, hoping that no one I knew would be there. However, the meetings quickly became a part of my weekly schedule and a source of great encouragement to me.

I clung to my faith, and God was faithful to be my source of strength throughout this entire process. God used Weight Watchers to radically change my life. I no longer have high cholesterol and high blood pressure. The most unexpected change that has taken place in my life is that now I am a runner! I went from
barely being able to walk down the sidewalk without complaining to running a 5K, which was truly one of the proudest moments of my life.

Please do not be fooled into thinking that running came naturally for me, because that it just not true. I did my best to avoid exercise the first half of my weight loss journey.

Then in March 2009, Weight Watchers launched its first annual Walk-!t Challenge. They encouraged each of us to train for and participate in a 5K that summer. They made this challenge sound like something I could do. I would be walking with other Weight Watchers members who were just like me. I was so inspired that I even signed myself up for a real running 5K. I found a couch to 5K program online that helped me learn how to run.

Now when I say running I mean a really, really slow jog and it was only for a minute or two at a time. It took a few weeks to work up to being able to run a mile without stopping to rest.

Without the Walk-!t Challenge who knows if I would have every discovered my love for running!

When I started Weight Watchers I weighed 225 pounds and wore a size 18. Today, I weigh 135 pounds and wear a size 4! I am no longer ashamed of who I am or the number that is on the scale each week. When you grow up struggling with weight issues it is almost impossible to see yourself as anything else other then overweight. But today, I see myself as a woman who has conquered her weight issues and is helping to motivate others to do the same.

Be prepared

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Here is the meeting summary from May 3, 2011.

Don't make excuses -- it's all about being prepared. The Boy Scouts know what they're talking about! If you know you're going out to dinner, there are many things that you can do before hand to help be prepared for the night ahead.

Afraid dinner out will ruin your diet before you even start your entrées? These 10 dos and don'ts will help.

Some people trying to lose weight steer clear of restaurants to avoid the large portion sizes, bottomless bread baskets and all those high-calorie entrée. But shunning restaurants altogether isn't a realistic approach to weight loss — and it's unnecessary.

You can eat out and lose weight. Start with this list of tips to help you navigate the menu options at your favorite fast-food joints and sit-down restaurants.

1. Set a budget
Determine how much you're willing to eat before looking at the menu. You can give yourself some leeway by scheduling some exercise on or near days you plan to eat out. Putting in gym time or going for a brisk walk will help offset a little extra eating. And remember, be flexible. You can loosen up a bit on special occasions, as long as you eat carefully most of the time. (Just don't let every day become a special occasion.)

2. Put on your game face
Decide on some guidelines before you go to a restaurant, and stick to them. For instance:
• Skip the all-inclusive (prix fixe) menu and opt for à la carte selections. Doing so might not be as economical, but you'll probably eat less.
• Take one piece of bread, then ask your server to remove the bread basket from the table.

3. Make special requests
You're paying good money for that meal, so you're entitled to make special requests or slight modifications. Why not say:
• Can I have that without butter? Grilled? With the dressing/sauce on the side?
• I'd like mixed greens instead of fries with my sandwich.

4. Practice portion control
Some restaurant portions can be two, three, even four times the "normal" size — especially super-sized fast food meals. Keep your portions in check by:
• Ordering a salad as a starter and then splitting a main entrée with a friend.
• Creating your own scaled-down meal from a couple of appetizers and/or side dishes.
• Ask for a to go box and immediately dividing your plate into two meals.

5. Break down (language) barriers
If you don't know what a preparation term means, ask. In general, though, the following words translate into high-fat, high-calorie dishes:
• Au gratin, scalloped, hollandaise.
• Parmigiana, scampi, Bolognese.

6. Downsize the super-size
Super-sized fast food meal options can be loaded with calories. Either:
• Order something small, like a basic burger. After all, the first bite tastes the same as the last.
• Order yourself a children's/senior meal.

7. Watch out for extras
The average burger with ketchup, lettuce and tomato isn't so bad. But one with "the works" is usually a caloric nightmare. Skip:
• Bacon, cheese and mayonnaise.
• Double-burger patties and extra pieces of bread.

8. Don't go top heavy
Salad bars and garden salads grace menus across the country. But those extra toppings can sabotage your seemingly diet-conscious choices:
• Go light on croutons, grated cheese and bacon.
• Opt for small amounts of low-fat or nonfat dressings on the side.

9. Don't drink away your progress
A drink with dinner is fine, but too many sugary margaritas may wreak havoc on your PointsPlus® budget — and your resolve. Keep your appetite under control by:
• Alternating alcoholic beverages with noncaloric sodas or sparkling water.
• Not drinking alcoholic beverages on an empty stomach.

10. Resign from the "clean plate club"
You paid for it so you have to eat it, right? Wrong. Just think of the health and emotional costs of those extra calories on your body. Downsize by:
• If you are done don’t feel like you have to continue to eat just because everyone else is still eating.
• Push your plate away when you're full.
• And remember to eat slowly. It takes 20 minutes for your body to recognize that it's full.

Most of us have our top favorite restaurant choices. Take the time to prepare yourself by doing the research and figuring out what you can eat at each of your favorite places and know the pointsplus values.

Take the time to figure out what you could eat at several different styles of restaurants. Make a plan for Italian, Mexican, Chinese, a burger joint, pizza place and a deli.

You can find this information by using your:
• Dining out companion
• Complete food companion
• Etools/ ww mobile
• Pointsplus calculator
• Online nutrition facts
• Pocket guide

Etools has some amazing “cheat sheets” available to help you build your meals and document pointsplus values.

When I eat out, I have also been posting pictures on my Facebook page of the food I eat and the pointplus values. Check it out here.

Flashback Friday: My Mom

Mother's Day is quickly approaching. On Facebook a friend of mine posted this, "To all my FB friends, in honor of Mother's Day I'm trying to see how many of you are willing to change your profile picture to a picture of your mother and keep it there till May 9."

I thought it would be fun to change my profile picture to something of just me and my Mom, so I began to hunt for pictures. During my search I realized that I have not seen my Mom since July 2009. Do you know how much has happened since July 2009?

I ran a 5K. I reached my weight loss goal. My Mom became a Grandma twice! I became an Auntie twice! I went to China. The list goes on and on. The point is that a lot has happened since the last time I saw my Mom.

I am so excited to see my Mom in just 15 days!!

Here are some pictures of me and my Mom the last time that we were together in July 2009.

July 2009, Mom and I at Applebee's

July 2009, Vivian, Me, Bobbi, and Mom before we went swimming at Yale Lake.

July 2009, Mom and I after dinner at Red Robin, the last time I saw her before heading home.

Visit Tia for more flashbacks.

Getting Ready for Summer

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Here is the latest Get Fit email from Dr. Jacobs.

No, it’s not too early to be thinking about it! As the weather warms and we come out of hibernation (and get ready for warm vacations), there are should be no excuses for getting out and getting moving. Here are five tips to get your fitness schedule up and running.

1. Change up your routine. If you can run through your routine without breaking a bead of sweat on your brow, or if the movement patterns seem to move automatically with little effort, it is definitely time to update your plan of action. You need a routine well balanced in both cardio-based exercises (running, swimming, elliptical, etc.) and resistance training exercises.

2. Go for full body. Large, full-body movements elicit a strong metabolic boost during and after the workout. Research has shown that the after burn effect of resistance exercises utilizing more of the body has a greater effect on the metabolism through the day than just doing cardio exercises on their own.

3. Switch to less-stable movements. Always begin with as much assistance as needed to maintain proper form. Once form is perfected, move to less stable patterns of movement. This is a great way to utilize a stability ball or BOSU ball. This will increase the number of muscle motor units used, which in turn will increase calorie depletion.

4. Increase intensity. This is one of the easiest things to change, but the most challenging to implement. Many people work below their potential. Start increasing one workout a week above comfort zone and move to more frequency in intensity.

5. Discipline, Determination, Dedication. With these three words in mind, you are sure to reach your fitness goals.

Try New Things

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Here is the meeting summary from April 26, 2011.

In the meeting room this week we talked about learning to spice up our meal choices. It seems that we fall into the habit of eating the same meals over and over again. We do this because we know we like these foods, we know the points plus values of them, and they are easy for our routine. But, if you find yourself not being satisfied by these foods (meaning you are reaching for other foods when that meal used to satisfy your hunger) then that means you have gotten bored…and you need to shake things up. Challenge yourself to try a new food or a new recipe this next week. Below I have featured a food that can be shaken up in very different ways.

Let’s start with quinoa (ha some of you may not even know what that is…honestly I didn’t either):
Quinoa is high in protein and nutrients, tastes great, and is one of the fastest whole grains you can make. Add that it’s economical, and you’ve got a kitchen miracle in the making.

A limited budget doesn't have to mean limited flavor. Our Most Valuable Ingredient series highlights those powerhouse products that are versatile, healthy, tasty and cheap, giving you the best bang for your buck

Quinoa has been called the “miracle grain” because it achieves the trifecta of culinary perfection: It’s nutritious, satisfying and easy to prepare. Best of all, you can make a bowl of cooked quinoa and store it in the fridge all week, a boon to many meals to come. A staple in South America for centuries, it should become one in your kitchen, too.

The Stats
Quinoa is an ancient food from high in the Andes, grown by the Incas long before the Spanish arrived on the scene. Quinoa thrives in frigid, desertlike, high-altitude environments, places that would be the death of almost all other grains.

Although called a grain, quinoa is actually the seed of specific plants in the goosefoot family — a group of plants that includes spinach and chard.

Quinoa has the highest protein content of any grain. Every single PointsPlus™ value gives you 2.3 grams of protein. And ounce per ounce, it has more calcium than milk. Plus, quinoa is a great source of manganese, magnesium, iron, phosphorus and zinc. All that, and quinoa is gluten-free, too!

Quinoa cooks really fast, in just minutes — a great whole grain for busy weeknights.
You’ll most often find two types of quinoa at the store: red or white (sometimes also called “yellow” quinoa).

Black quinoa is a rarity, usually found only in health-food stores.

Quinoa can also be ground into a flour for use in reduced-gluten or even gluten-free baking and cooking.

At just 1 PointsPlus value for every 1 1/2 tablespoons raw quinoa (or 1/4 cup cooked quinoa), this grain’s got a lot to offer!

And it’s economical, to boot. At 30 cents per ounce, it comes out to about 18 cents per PointsPlus value. No wonder it’s a miracle grain!

The Score
Quinoa is fairly mild-tasting with a slight nuttiness, maybe even a little grassy like wild rice.

In truth, quinoa is all about the texture: great crunch and pop in every bite. Consider it the caviar of whole grains!

Individual quinoa grains are tiny, smaller than wheat berries, barley, or even millet grains. When cooked, the quinoa germ unfurls to form a small, translucent halo around the grain.

Because quinoa is so high in polyunsaturated fats, it can go rancid rather quickly and should be stored in the fridge for up to 4 months. If possible, buy it from a health-food store or gourmet market where there’s a high turnover of product on the shelves. Quinoa flour should be stored in the freezer.

Although quinoa flour is by nature gluten-free, it may be processed in a facility that also processes wheat and other gluten-laden grains. If important, check the manufacturer's website to make sure yours is made in a gluten-free facility.

As they develop, quinoa seeds coat themselves with a natural insect repellent called saponin — which has a bitter, soapy taste. Most quinoa sold in the United States is prewashed to remove the saponin.

If your pot of quinoa has a soapy film on top, the grains were not properly prewashed. Drain repeatedly and wash these seeds thoroughly before continuing to cook.

That said, all quinoa, even the prewashed kind, should be rinsed in a fine-mesh colander before cooking to remove any saponin dust that may still adhere to the seeds.

In Play
Toasting the raw seeds in a dry skillet over medium heat for a minute or two will enhance their nutty flavor. But be careful: Quinoa is one of the few whole grains that will pop over high heat!

Substitute a small mound of cooked quinoa for the starch at any meal — in place of rice, pasta, couscous or potatoes.

There are two methods for cooking quinoa. For one, mix 2 parts water to 1 part raw quinoa in a saucepan, bring to a boil over high heat, then reduce the heat to low and simmer, covered, until the water is absorbed and the quinoa is tender, 10 to 12 minutes. Fluff with a fork.

Here are some great recipes featuring quinoa:
Stuffed Peppers with Mediterranean-Spiced Quinoa
Asian-Flavored Quinoa Salad
Quinoa and Shrimp Salad

Lucas James

Lucas James

On Thursday, April 28th, 2011 (my first day at Basic Leader School) my nephew Lucas James was born by emergency c-section at 2:39pm!! He is 20 1/2 inches long and weighs 8 lbs 12.6oz.

He and my sister are doing great!! Here are some pictures that I have stolen from my family off of Facebook.

Bobbi and Brayden the night before Lucas was born.

Bobbi and Lucas

Uncle Jake and Lucas

Auntie Vivian and Lucas

Grandma Carol (my Mom) and Lucas

We are thrilled that Lucas is finally here! Jon and I are so excited to meet Lucas in just 16 days!!