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Recipe

White Turkey Chilli White Turkey Chilli

This healthy white turkey chili recipe is gorgeous, with flecks of green from zucchini, oregano and green chilies. To keep the saturated fat low, we use one pound of ground turkey and add whole-grain bulgur to boost the volume and fiber in this chili recipe.

Makes: 6 servings, about 1 1/2 cups each
Active Time: 40 minutes
Total Time: 1 1/2 hours
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Tips

  • Man cutting food
    Multivitamins help to supplement vitamins and minerals but should not be used to replace healthy eating.

    Take your daily multivitamin with food and drink a glass of water. Try to take it at the same time each day, so it becomes part of your routine.

    Dieticians of Canada. How to Choose a Multivitamin. Retrieved on October 26, 2013. http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Supplements/Choose-a-Multivitamin.aspx.

  • Woman sitting
    In Canada a healthy body weight is based on body mass index (BMI) and waist circumference (WC). What is right for you will be different from others, even if you are the same height and gender.

    Health Canada. Canadian Guidelines for Body Weight Classification in Adults. Retrieved on October 26, 2013. http://www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/qa-qr-pub-eng.php.

  • Woman
    As women approach menopause, they can lose from 2-3% of bone mass per year leaving post-menopausal women at risk of osteoporosis.

    1. Osteoporosis Canada. Osteoporosis Facts & Statistics.. Retrieved on Aug. 27, 2013. http://www.osteoporosis.ca/osteoporosis-and-you/osteoporosis-facts-and-statistics/.

  • Woman
    To get enough zinc, try eating more red meat, oysters, poultry, beans, pumpkin seeds and nuts.

    Dieticians of Canada. Food Sources of Zinc.. http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Minerals/Food-Sources-of-Zinc.aspx.

  • Woman with drink
    The week before your period is due, try cutting down on the sodium in your diet from table salt and processed foods. This will help reduce bloating once your period comes.1

    1. MayoClinic.com. Water Retention: Relieve this premenstrual symptom. Retrieved on June 12, 2013. http://www.mayoclinic.com/health/water-retention/WO00130. Paragraph 5: Skip the salt. Limiting the amount of salt in your diet can help prevent water retention. Don't add extra salt to food at the table or during cooking, and eat fewer processed foods. Also pay attention to hidden sources of sodium, such as soy sauce, canned vegetables, soups and deli meats.

  • Woman relaxing in bathtub
    Stress can make PMS symptoms worse. Just before and during your period, try to find ways to relax. Try taking a hot bath, doing some deep breathing or progressive relaxation, listening to music, or exercising.2

    2. National Institutes of Health News. Prior stress could worsen premenstrual symptoms, NIH study finds. Retrieved June 12, 2013. http://www.nih.gov/news/health/aug2010/nichd-23.htm. Paragraph 1: Women who report feeling stressed early in their monthly cycle were more likely than those who were less stressed to report more pronounced symptoms before and during menstruation, according to a study by researchers at the National Institutes of Health and other institutions. The association raises the possibility that feeling stressed in the weeks before menstruation could worsen the symptoms typically associated with premenstrual syndrome and menstruation.

  • Salad
    If low iron is a problem, try to eat iron-rich foods to replace the iron lost through menstrual blood during your period. Good options are: nuts and seeds, red meats, liver, egg yolks, dried fruits, beans, lentils and chick peas and dark, leafy greens such as spinach or kale.3

    3. WebMD.com. Top 10 Iron-Rich Foods. Retrieved on June 12, 2013. http://www.webmd.com/diet/features/top-10-iron-rich-foods.

  • Woman by a lake smiling
    Studies show that women who smoke are twice as likely as non-smokers to suffer from moderate to severe PMS. Stop smoking and you could lessen symptoms or avoid PMS altogether.4

    4. American Journal of Epidemiology, 2008;168(8): 938–945. Cigarette Smoking and the Development of Premenstrual Syndrome. Retrieved on May 29, 2013. http://aje.oxfordjournals.org/content/168/8/938.full