Creamy Hamburger Soup


1 pound 96% Extra Lean Ground Beef
1C Sliced Fresh Mushrooms * leave out if you don’t eat mushrooms.
1C Bell Pepper cut into strips
1 Medium Onion – Bigger chunks
2 C. Beef Broth – low sodium
1/4c. All Purpose Flour
2 C Reduced Fat Milk
1/4 tsp Black Pepper
1 tsp Salt
2 Tbsp Chives

Serve with Cooked Rice or Noodles


1. In a large pot cook ground beef, mushrooms, peppers and onions until the beef is cooked through and the veggies are tender. Drain off the fat if there is any.

2. Add the flour to the cooked meat and stir until it’s all coated. Add in your Beef Broth and stir. Bring mixture to a boil and stir in Milk, black pepper and salt. Cook and stir until thicker and bubbly.

3. Eat as is or add 1/2c Cooked Rice or Noodles to your individual serving to make a full meal. Top with chives.


This recipe makes about 4 servings. 2 1/2c in 1 serving.

10 Minute Full Body Workout

Are you looking to gain lean muscle, get stronger and tone up your whole body?  Use these 5 exercises to help get started. Do as many reps as you can for 1 minute then move on to the next exercise. Remember to push yourself. You grow when you push yourself so take this opportunity so see how many you can do. Keep track of the amount of reps you can complete today and try to beat that number the next time you do this workout.

Directions: Set a timer for 5 minutes and start with a Warm-Up.
Perform 1 Minute of each of these:
Jog In Place
Jumping Jacks
Jump Rope
Kick Backs
High Knees

After the Warm-Up perform each of these exercises as many times as you can in 1 Minute. Keep track of the amount you were able to do.

  1. SQUATS – 1 Minute 




2. WIDE GRIP PUSH-UP – 1 Minute
Start in plank position with feet hip-width apart and hands wider than shoulders. Keeping core tight, lower chest toward the ground, then push through palms to return to plank. Inhale as you lower, exhale as you push.

3. Supermans – 1 Minute
Lying on your stomach, lift your legs and arms off the floor, arms straight in front of you. You should be squeezing your glutes to keep your legs up. Pull your elbows down to your waist, return to starting posting, and repeat.

4. Lunge Switch Kicks – 1 Minute

Stand with feet hip-width apart and arms by sides. Step right leg back into a reverse lunge, bending both legs 90 degrees, bend right arm forward and bend left arm back. Push through left foot to come to standing, kicking right leg in front of you, switching arms as you do it. Return to starting position and continue for 30 seconds. Switch sides; repeat 30 seconds.


5. Forearm Spider Plank – 1 Minute 
Start on floor in forearm plank position, body balancing on forearms and toes, palms flat. Keep hips level and bend right knee out to side toward right triceps. Return to plank. Switch sides and repeat to complete 1 rep. Do as many as you can for 1 Minute.