Ab Truth today we have a healthy chili recipe from Mike Geary.
I was surprised to find that many people don’t realize that chili can be a very healthy meal. If you follow my recipe, you’ll get a satisfying and tasty meal with a good macro-nutrient balance (prot-carb-fat ratio) that is also full of a diverse array of vitamins, minerals, and antioxidants. Enjoy!
Geary’s Hard-Body Chili Recipe:
- 1.5 lbs lean ground meat (I like to use ground buffalo, ostrich, or grass-fed beef, but lean ground turkey can work also)
- 1 large red pepper diced
- 5-6 jalapeno peppers diced (adjust based on your desired “hotness”)
- 2 onions diced
- 2 tbsp extra virgin olive oil
- 1 large can crushed tomatoes
- 1 can of kidney beans or black beans (good source of antioxidants and fiber)
- half a bag of frozen corn
- 2 tbsp molasses (this is a good source of antioxidants, adds great flavor, and only adds minimal sugar)
- 1 or 2 tbsp of chili powder
- 1 or 2 tsp of cumin
- 1 or 2 tbsp of crushed garlic
- 1/2 cup oat bran (adds fiber and also helps soak up some of the extra moisture)
- I also like to add some fresh chopped cilantro while it’s cooking
- 1 ripe avocado (for use as a topping after chili is cooked)
- 1 bag of reduced fat cheddar cheese (topping after cooked)
Use a large pot and start with the olive oil and ground meat cooking. Just start adding all of the diced vegetables and other ingredients as you get them ready. Once it’s all together and cooking in the pot, reduce heat to low and simmer for 45-60 minutes. Top each bowl with freshly diced ripe avocado (more satisfying healthy fats) and sprinkle with some low-fat cheddar cheese. You’ve got an awesome hot delicious meal! This recipe makes about 6 servings. Save the leftovers and bring healthy lunches or midmeals with you to work each day.
Approximate macro-nutrient breakdown per serving:
35 g. protein, 45 g. carbs, 8 g. fiber, 14 g. fat (all healthy fat), 430 calories
Also from Mike A Non Traditional Ab Workout
Kettlebell Training – You’ve probably heard me praise kettlebell training many times before, but I will have to reiterate that it has been one of the best training methods that I’ve ever tried and has taken my physical capabilities to a whole new level. Kettlebells are an alternative type of free-weight training instead of barbells and dumbbells. Their unique construction and weight distribution (basically a cannonball with a handle) allows for a whole different realm of exercises that’s available compared to dumbbells and barbells.
Kettlebells have been typically used for training hard-core athletes, military units, martial arts competitors, and other tough individuals, but there is no reason that anybody looking to get stronger, bigger, or more cut can’t learn the exercises and benefit from them. It’s been a little over a year now since I’ve incorporated kettlebell training into my routines, and I’ll admit that I’m hooked for life! At between $100-$150 per kettlebell, they are definitely not cheap, but they are well worth the money. Just one or two kettlebells and you’ve literally got yourself an entire home gym that you can use for the rest of your life…worth every penny in my opinion! Check out some more info about body-hardening kettlebells here.
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