Keeping healthy during the flu season.

There are lots of colds, coughs, and other various other illnesses  around these days. Although we try hard to stay healthy by washing our hands frequently, it is often hard to stay clear of these ailments over the winter months. Attached is an article on how our food choices can also help to keep us healthy at this time of year.

 

http://www.montereyherald.com/ci_22427155/choose-foods-that-fight-illness?IADID=Search-www.montereyherald.com-www.montereyherald.com

Are you ready for a warm bowl of soup

Are you Ready for a Warm Bowl of Soup

The cold weather has arrived in Raleigh. What could be better to warm you up, than a nice bowl of warm soup. Soup can be a great choice to provide plenty of vitamins, minerals, antioxidants, and fiber in the winter months. It can be served as an appetizer or can be eaten as your main meal. Whether eating at home or in a restaurant there are lots of soup choices available, but remember, not all soups are created equal. Whether you make your own, buy prepared soup, or have it out in a restaurant, below are some suggestions for making healthy choices.

When eating out

1. Choose a broth based soup that contains plenty of vegetables and protein. Some good options include vegetable soup, bean based soups, chicken noodle, and chili.
2. Avoid cream based soups which are loaded with calories and fat. Some words to watch out for when ordering soup: "creamy", "chowder", and "cheese".
3. Be aware that most restaurant soups are high in sodium. If you are on a sodium restriction, soup in a restaurant may not be the best choice.
4. If you are going to a chain restaurant, look online at the menu for the nutrition information to help you make a healthy meal choice.

At home

1. Avoid regular canned and powdered based soups which are loaded with sodium. Choose lower sodium soups instead.
2. Try making a soup from scratch. Have a few "favorite" recipes.
3. Make large batches of soup and freeze some to have for another time.
4. Invest in an immersion blender which can help to make thick soups without having to transfer your soup to a stand-alone blender.
5. Make soups, stews, and chili in a crockpot. You can make the soup early in the morning and let it cook slowly all day long.

Below are some healthy soup recipes.


Minestrone Soup
(Recipe from Mayo Clinic website -http://www.mayoclinic.com/health/healthy-recipes/NU00408 )

Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped onion
1/3 cup chopped celery
1 carrot, diced
1 garlic clove, minced
4 cups fat-free, unsalted chicken broth
2 large tomatoes, seeded and chopped
1/2 cup chopped spinach
1 can (16 ounces) canned chickpeas or red kidney beans, drained and rinsed
1/2 cup uncooked small shell pasta
1 small zucchini, diced
2 tablespoons fresh basil, chopped

Directions
In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots and sauté until softened, about 5 minutes. Add garlic and continue cooking for another minute. Stir in broth, tomatoes, spinach, beans and pasta. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes. Add zucchini. Cover and cook for 5 minutes more.
Remove from heat and stir in the basil. Ladle into individual bowls and serve immediately.
Nutritional analysis per serving
Servings per recipe: 4

Calories	190	Sodium	400 mg
Total fat	4 g	Total carbohydrate	30 g
Saturated fat	0.5 g	Dietary fiber	8 g
Monounsaturated fat	2.5 g	Protein	9 g

White Chicken Chili
(Recipe from the Mayo Clinic Website http://www.mayoclinic.com/health/healthy-recipes/NU00579)


Ingredients
1 can (10 ounces) white chunk chicken
3 cups cooked white beans
1 can (14.5 ounces) low-sodium diced tomatoes
4 cups low-sodium chicken broth
1 medium onion, chopped
1/2 medium green pepper, chopped
1 medium red pepper, chopped
2 garlic cloves, minced
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
Cayenne pepper, to taste
6 tablespoons shredded reduced-fat Monterey Jack cheese
3 tablespoons chopped fresh cilantro
6 ounces low-fat baked tortilla chips (about 65 chips)


Directions
In a large soup pot, add the chicken, beans, tomatoes and chicken broth. Cover and simmer over medium heat. Meanwhile, spray a nonstick frying pan with cooking spray. Add the onions, peppers and garlic and sauté until the vegetables are soft, 3 to 5 minutes. Add the onion and pepper mixture to the soup pot. Stir in the chili powder, cumin, oregano and, as desired, cayenne pepper. Simmer for about 10 minutes, or until all the vegetables are soft. Ladle into warmed bowls. Sprinkle each serving with 1 tablespoon cheese and 1 teaspoon cilantro. Serve with baked chips on the side (about 6 to 8 chips with each serving of chili).

Nutritional analysis per serving

Serving size: About 1.5 cups
Calories	268	Sodium	389 mg
Total fat	4 g	Total carbohydrate	41 g
Saturated fat	1 g	Dietary fiber	7 g
Monounsaturated fat	1 g	Protein	19 g
Cholesterol	22 mg

Chicken vegetable barley soup
Recipe from All Recipes.com website http://allrecipes.com/Recipe/Chicken-Vegetable-Barley-Soup/Detail.aspx

Ingredients

1 cup slivered almonds 2 tablespoons olive oil 1 medium onion, chopped 1 cup chopped celery 4 cups sliced fresh mushrooms 4 cloves garlic, minced 1 cup chopped carrots

5 cups diced red potatoes 3 cups chopped cooked chicken 2 1/2 quarts chicken broth 1 cup quick-cooking barley 2 tablespoons butter 1/2 cup chopped fresh parsley salt and black pepper to taste

Directions

Preheat oven to 400 degrees F (200 degrees C). Spread slivered almonds evenly over a baking sheet. Toast in preheated oven until golden brown and fragrant.
Heat the oil in a large stock pot over medium heat. Cook onions, celery, mushrooms, and garlic in oil until onions are tender.
Stir in carrots, potatoes, chicken, and broth. Bring to a boil, and then stir in barley. Reduce heat, cover, and simmer 20 minutes.
Remove from heat, and stir in butter, parsley, and toasted almonds. Season with salt and pepper to taste.
Nutrition information Servings Per Recipe: 12 Calories: 275 Total Fat: 12g Cholesterol: 31mg Sodium: 94mg		Total Carbs: 27.1g     Dietary Fiber: 5.6g Protein: 16g

Link to an interesting article about snacking

Enjoy the link to an interesting article about snacking.
http://life.nationalpost.com/2012/12/11/on-grazing-obesity-and-some-key-facts-about-snacks/

Ten Ideas to Start Off a Healthy and Happy 2013

Ten Ideas to Start Off a Healthy and Happy 2013

1. Make a New Years resolution that you can keep. Vowing to yourself that you'll eliminate all sweets and processed carbohydrates, exercise seven days a week, and only eat out once per month is unrealistic for almost everyone. If you do choose to make a health-related resolution, choose only one or two, make sure it is focused, and make it something you truly can and want to achieve. You're far more likely to keep it if you set yourself up for success by making it realistic.
   

   
    

2. Drink more water. Think very carefully before you consider consuming empty calories through beverages (soda, juice, wine, beer, sports drinks, cappuccino, etc.) Is it worth it? Beverage calories can be reduced to zero if you stick to water, and you will feel good physically, too. (Plus-it's free!) Add a squeeze of lime or lemon, or a sprig of mint to keep it interesting. (Don't fret – coffee and tea are still ok, as long as it isn't loaded with sugar and cream.)
   

   
    

3. Do one more active thing daily. If you currently don't exercise at all, just think of taking one flight of stairs that you might usually do by elevator, or parking at the back of the lot to walk into the supermarket. If you currently exercise several days per week, consider adding 5-10 minutes onto your current routine, or add something that's missing (cardio? Weights?) Start small, but make it consistent.
   

 

1. Add one more vegetable serving to your plate each day. (1 cup of leafy greens is a serving, ½ cup cooked or raw veggies is a serving, ½ cup pure vegetable juice is one serving). Spinach and tomatoes on your sandwich? Red peppers and mushrooms with your eggs? Carrots in your smoothie?
   

 

1. Try a new vegetable! If you've never had kohlrabi, broccolini, or jicama, now is the time! Google a recipe and expand your veggie horizons.
   

 

1. Include your family in your nutrition or exercise endeavors. It will make it easier to maintain your new habits, and it will be good for them as well.
   

 

1. If you are considering joining a gym, don't do it immediately. It will cost you money just to sign up, and if you end up not liking it, not going, or it's too crowded, and you'll regret it and lose your money. Shop around, and ask for a free trial period of at least a week, or maybe a month. Most gyms will be more than willing to accommodate, especially at the beginning of the year when new member specials abound. Once you get a sense of the gym and see how it fits into your life, then you can join. Just don't waste money on something that might not work in the long run. Gyms make mega-money on people who sign on but never show up.
   

 

1. Consider eliminating carbohydrates from at least one dinner per week, maybe more. That means eat only lean protein and veggies for dinner, loading up on the veggies, and avoiding potatoes, rice, and pasta as side dishes.
   

 

1. Get outside! Even if it's chilly, bundle up and walk a block or two, breathing the fresh air and getting some winter sunshine. It's good for your body and your mind, especially while the daylight hours are minimal.
   

   
    

2. Set small goals, and be proud of small successes. Any major lifestyle changes take time, and none of them happen overnight. If you want to lose 20 lbs, start with a goal of 5 lbs, and then another 5 lbs once you reach the first goal. Small successes still deserve to be celebrated, and they make the longer-term goals more attainable. If you can do the first 5, you know you can do the next.
   

 

Happy New Year, all year long!