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Eating Healthier in the Year 2020: Plus a Chicken Soup Recipe
January 10, 2020
Happy New Year!!! If eating healthy is one of your New Year’s resolutions be sure you don’t bite off more than you can chew, which we so often do! Improving our eating habits can be hard, which makes those resolutions go by the wayside before the end of January. One strategy to think about is making changes in a SMART way: small, measurable, achievable, relevant, and timely. Choose a goal and make it happen by making a plan that works for you. It doesn’t have to be perfect but just make it effective. Slow and steady. For example, if you want to stop drinking soft drinks, start with cutting down on how many you drink each day. You might cut what you normally drink in half for some time. Once you have achieved this, continue making more small goals. Before you know it, you will be soft drink free. Be patient with the process
Need help coming up with some goals around a healthy lifestyle? Think about these:
1. Reduce your intake of sugar.
2. Add veggies to all your meals. Try to add veggies to breakfast when possible like in an omelet.
3. Make mindful choices. Think about how what and why you are eating. Are you hungry or eating to feel some other need?
4. Include more color in your diet. This can be an easy way to add those amazing fruits and veggies that are so tasty and good for our bodies! Try to get 5 servings daily!
5. Cook at home more often.
6. Try to eat out less often.
7. Think about adding some prebiotics and probiotics in your food choices. Prebiotics might be bananas, onions, garlic, leeks, asparagus, artichokes, soybeans, and whole-wheat slices of bread. Probiotics are present in yogurt, kefir, kimchi, sauerkraut, miso, and tempeh.
8. Keep foods authentic. Make sure your food choices are as close to natural as possible.
9. Focus on what you can have and not on what you shouldn’t have. Never say never because it’s all about balance!
10. Be sure to get exercise daily. It is like a healthy marriage! Eating right and exercise does the body good!
Try this recipe for something you can cook at home! It is easy! Lots of colors! It contains some prebiotics, and you could even garnish with a dollop of yogurt and add some probiotics!
CHICKEN AND AVOCADO SOUP
- 2 tsp olive oil
- 1-1/2 cups scallions, chopped fine
- 2 cloves garlic, minced
- 1 medium tomato, diced
- 5 cups reduced-sodium chicken broth
- 2 cups shredded chicken breast
- 8 ounces from 2 small ripe avocados, diced
- 1/3 cup chopped cilantro
- 4 lime wedges
- kosher salt and fresh pepper, to taste
- 1/8 teaspoon cumin
- pinch chipotle chili powder, optional
Heat a large pot over medium heat. Add the oil, 1 cup of scallions and garlic. Sauté about 2 to 3 minutes until soft then add the tomatoes and sauté another minute, until soft. Add chicken stock, cumin and chili powder and bring to a boil. Simmer, covered on low for about 15 minutes. In four bowls, fill each with 1/2 cup chicken, 1/2 avocado, the remainder of the scallions, and cilantro. Ladle 1 cup chicken broth over the chicken and serve with a lime wedge.
Nutrition Information: 297 calories, 14 gm fat, 2.5 mg cholesterol, 14.5 gm carbohydrate, 31 gm protein, 789.5 mg sodium
Recipe Source: Skinny Taste