Fill UP your tummy, fully. Green Bean Greatness (recipes included). Calorie Density

Vicki Rothschild/Weight Management    ~A Plan for LIFE~

“Life Should Be Delicious!!”

917-533-1794          vickirothschild@gmail.com

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Today's afternoon snack. Yup, I munch on raw green beans (oh I cook with them too, lots); However, they are a great snack - raw!  Green beans are one of the few beans that CAN be eaten raw. Can be and SHOULD be. Great for traveling, sitting at your desk, etc.  They are about 9 calories an ounce; 1 bean is about 1.7 calories each. LOADED with fiber, vitamins, calcium and iron and so much more!!!!!!!! 

Nutrition Facts Green Beans

Serving Size

11 ozs

Amount Per Serving

Calories

97

% Daily Values*

Total Fat

0.37g

1%

Saturated Fat

0.081g

0%

Trans Fat

-

Polyunsaturated Fat

0.184g

Monounsaturated Fat

0.016g

Cholesterol

0mg

0%

Sodium

19mg

1%

Total Carbohydrate

22.23g

7%

Dietary Fiber

10.6g

42%

Sugars

4.37g

Protein

5.68g

Vitamin D

-

Calcium

115mg

12%

Iron

3.24mg

18%

Potassium

652mg

19%

Vitamin A

2152IU

43%

Vitamin C

50.8mg

85%

Sooo for 100 calories I'm putting - get this - 11.11   ounces of food in my stomach! Almost 3/4 of a POUND. Think about that. 3/4 of a POUND. Because that is the KEY to easy weight loss and maintenance. THAT is what keeps sticking to plan - easy.  KEEPING YOUR STOMACH FULL and FILLED. You will FEEL this in your stomach. Eat foods that SATISFY your HUNGER, not ratchet up your appetite and you feel like a bottomless pit. The reason you feel that way? Because you're eating lightweight foods! So of course your STOMACH won't FEEL it.

And this my friends is what no other Nutritionist. Coach. Doctor, etc. will tell you. Or SHOW you. I, ME needed to figure this out on my own!! And I did. Months before September 4, 2006, when I began my journey. As I sat down and methodically figured out how in the world I could lose all of those excess pounds. My plan came about from an irrational fear of - HUNGER (don't worry there was plenty of emotional eating involved too - and plenty of solutions perfected!) says this former Super Morbidly Obese Woman. 

I've now been a "normal" weight for what is  12+ YEARS. 

I digressed. Shocking, So here ya go. 

Knowledge is POWER. Once you KNOW, once you are  AWARE of these actual FACTS (the ones most plans want to hide from you), once you are informed, once it makes SENSE you can now easily make better choices. Moving on to some EYE-OPENING FACTS and - knowledge!

Any idea how much 100 calories of pretzels weighs? How much actual FOOD you are putting into your stomach for that 100 calories? Potato Chips? A so called "protein" bar? How about 100 calories worth of almonds? Cheerios? Cheese? How about a 90 Calorie Fiber One bar?

I'mma gonna tell you. 

100 calories worth of _____ puts this many ounces of FOOD into your stomach:

100 calories worth of:                  How much FOOD  you are eating:

Rice Cakes                                    3/4 of an ounce

Potato Chips                                 2/3 of an ounce

Pretzels                                  under 1 ounce

Almonds                              under 2/3 of an ounce                 

Cheerios                                       7/8 of an ounce

Skim Mozzarella Cheese             1.2 ounces

Pasta, plain                                    7/8 of an ounce

90 Calorie Fiber Bar                      1 ounce (meaning the one bar is less than                                                          one ounce, being it's 90 calories)

Green beans!!                                 11.11 ounces!!!

Grape (or any!) Tomatoes                20 ounces

I have many many many more examples of this calorie/ounce/stomach filled phenomenon. (Ya know the one very few if any professionals address) Having "been there/done that" (remember I'm formerly Super Morbidly Obese)  AND then having become a coach/counselor  (12+ years now) I  had to do just that:  make it simple, crystal clear, easy, satisfying and delicious WHILE making it nutritious and PERMANENT! 

Here's a few (I've got sooo many more) pictures and green bean recipes! Clients, feel free to message me for any and all of them.

Enjoy! After all, that is what food is intended for - to be enjoyed and give you a rich, wonderful ENJOY-able LIFE. 

Spicy String Beans with carrots, peppers, tomatoes and onions.

This was easy, TASTY and very satisfying and filling. It was yummy on its own; though would be great over spaghetti squash or with shredded chicken; tofu, ground turkey or chicken. 

2 lbs string beans

1 large onion, coarsely chopped

2 peppers cut into square pieces (I used one green, 1 yellow)

2 loose carrots, peeled and cut into squares (optional of course)

1 large can whole peeled plum tomatoes, break up the tomatoes

5 cloves garlic, crushed

1 tsp cumin, 1 tsp salt

Juice of one lemon

Sirracha sauce to taste, I used about 1 tsp

Cook the carrots, peppers, onions in 2 tsps of canola oil for about 10 minutes, add the string beans, cook for about 5 minutes. Add the garlic, cook for about a minute till fragrant. Then add the tomatoes and spices. Bring to a boil, reduce to a simmer; cook for about 10 – 15 minutes.

The second picture is done without carrots. There is no wrong way to do this. Embellish it, make it your own! That's half the fun of this stuff - creativity!!

Szechuan Green Beans

1 pound green beans, trimmed, washed and cut in ½ if large

2 large cloves fresh garlic, crushed

About 1 inch of fresh ginger, peeled & crushed or a couple of large shakes of ground ginger

A light spray of canola oil cooking spray

2- 3 tbsp lite sodium soy sauce

About 1 tbsp vinegar

About 3 tbsps water

1 tbsp Splenda

Sriracha, a squeeze or two, if not available, red pepper flakes.

·       Using a medium flame, heat up a medium- to large skillet, spread oil in.

·       Place green beans in pan; cook/stir for about 4 minutes.

·       Then add the garlic and ginger; cook/stir for about a minute to get garlic cooking.

·       Place the rest of the ingredients in a bowl, stir and pour into the string beans. Bring to a boil; lower flame; Mix it around to disperse evenly. Cook for an additional 3 -4 minutes. You want them crisp, not wilted. 

·       Feel free to first add red peppers sliced and/or juilienned carrots. Put them in the pan first for a few minutes before the green beans. Use more sauce ingredients.

*The second picture is with carrots and peppers. Feel free to use it any which way!

*Ginger and garlic are a fabulous combination.

*You can add in tofu or cubed chicken breast for a complete meal. This also works great with broccoli.