Tip 72- My Top 10 Tips for a Healthy 2011

Tip #1

In 10 weeks, we will begin a new year. When I was overweight, I loved making January 1st weight loss resolutions. It was a fresh start, another chance to lose the weight and improve my health.

I worked full time so I was always looking for the weight loss “quick fix”. Even though I knew there was no such thing as both fast and permanent weight loss.

I finally did improve my health and lose the weight. For me, simple lifestyle changes helped me to:

  • Lose 30 pounds and keep it off for over 10 years.
  • Lower my cholesterol (220 down to 186).
  • Improve my daily mood, attitude and sleeping habits.
  • Strengthen my immune system.
  • Dramatically increase my energy.

 Each week, for the next 10 weeks, I will give you one of my favorite tips that I used to change my health.

 TIP 1-The Go-To Meal.

 When I was unhealthy, I ate a lot of take-out. I always thought I was too busy to cook. Today I can make a delicious and healthy dinner in about 20 minutes. The trick? You need a “go-to” meal and you must have food in your house! Most people have no idea what they are making for dinner until they are standing in front of the frig.

 Key point: If you don’t overeat at night, you will lose weight faster and sleep better.

See recipe below for my favorite Go-To meal.

My Fancy Black Bean Soup-in a flash…


  • 1 can of refried beans
  • 1 can of black beans, rinsed to remove excess sodium
  • ½ container of salsa
  • Chicken broth
  • Cheese, grated
  • Low fat sour cream
  • Sliced avocado
  • Chopped cilantro
  • Baked Chips (Pop Chips: salt and pepper flavor work well here)


In a medium saucepan, add both cans of beans, heat on low to medium for 2-3 minutes. Add ½ container of your favorite salsa and continue to heat. Take a hand blender and blend to the consistency that you desire. Then add chicken broth to thin out the soup to the consistency you prefer. If you need to spice it up, add more salsa or a partial packet of taco seasoning.

 Spoon into bowls. Top with a little sour cream, a sprinkle of grated cheese, slice of avocado and some cilantro. Crumble up chips and add on top for extra crunch.

  • Sharon
    Posted at 21:39h, 21 October Reply

    I can’t eat beans. Any other ideas for a quick, low calorie meal?

  • Deborah Enos
    Posted at 08:07h, 28 October Reply

    YES! Look on my blog for more recipes, check under Deborah’s Kitchen. Also, next week I will be publishing a recipe for Tortilla Soup-and you can make the soup in less than 20 minutes! Thanks for you note.

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