Simplify Meal Prep with Crockpot Chili

If you love to eat delicious food, but don’t have the time to prep meals every morning, try a simple and flexible chili recipe. Chili done right has an extremely high fiber content and nutrient per calorie content, which helps you to become satiated with less calories than traditional food. Research from Nutrition Journal shows that FIBER is inversely correlated with body weight and body fat! In other words the more fiber you eat daily, the more likely you are to be a healthier weight and have a lower body fat than those who eat less fiber.

So How do you make the Chili? Almost everything can be bought frozen or canned so there is almost no prep work and the ingredients are simply dumped in the crockpot so all you need is 5-10 minutes, the food, and the crockpot! Once all the food is in the crockpot simply put the temperature setting on low and come back 4 hours later and its done! The Chili makes 5 quarts and you can add or substitute any of your favorite veggies into the chili and it will still taste great.


2 cans chili  beans (you can use any bean you like)

1 bag frozen butternut squash

2 cans petite diced tomatoes

1 bag frozen chopped onions

2 bags pre cooked chicken slices (~16 oz)

1 large bag frozen spinach

1/2 bag frozen kale

2 diced bell peppers or 1 bag frozen chopped bell peppers

Add Chili Pepper, garlic powder and add any spice that you enjoy to your desired amount and ENJOY!

*Other Great substitutes: 1 bag frozen peas, 1 bag frozen corn, 16 oz ground turkey, 1 bag frozen cauliflower,  1 bag sliced frozen carrots or just about any vegetable you like.

Send in any questions you have to

In Good Health,


Simple Tricks to Avoid Thanksgiving Weight Gain!

Thanksgiving is the epitome of family, fun, and delicious food! However, for those looking to lose weight or even maintain their weight, Thanksgiving is the ultimate challenge. Between snacks, drinks, and the meal itself the American Council on Exercise estimates that the average person could eat up to 4,500 calories on Thanksgiving Day. The average American weight gain over Thanksgiving weekend has been much disputed, but has projected ranges from 1 all the way up to 5 pounds! So what Thanksgiving tricks can help you to both have fun and stay healthy?



  • Performing cardio exercise for 1 hour each day of the 4 day weekend can expend 2500 calories total! Now add in your metabolism (~1500 cals/day) and you already eliminated 4,000 of the 4,500 calories assuming you got back to normal eating right away Friday morning. This is without any changes to your eating!


  • The true serving size of a slice of pie is 1/8th of a 9” pie of which a normal serving contains between 250-500 calories. In America our slices are often double that size!
  • Try and stick to a piece the size of a standard lightbulb, which is ~1 serving.
  • If you are going to eat pie, pumpkin pie may be your best bet (~300 cals), because most of the calories come from the crust and not the pumpkin and it is low in sugar. It contains ~200 less calories than a regular sized slice of Pecan pie (500-550 cals)! Click here for a list of 25 pies from top to bottom.


  • What really gets us off track is keeping the party going all weekend. Plan healthy meals in advance for Friday to get yourself back on track regardless of how much you ate on Thanksgiving Day!

I hope you find these tips helpful. Feel free to reach out with any questions and most importantly Have a wonderful Thanksgiving.

In Good Health,

Joel Woldt

Masters Health Coaching


Photo Credit: Quotable Kidney, Creative Commons License