Chicken & White Bean Chili Soup

With the weather cooling down, turning on the oven and making soup has suddenly become appealing again. This is my new favorite soup - it's really easy to make and is sure to be a crowd pleaser. Serve as is or top with cilantro, grated cheddar cheese, hot sauce, or a dollop of plain Greek yogurt (for added creaminess).

Chicken & White Bean Chili Soup
Makes one large pot (about 4 quarts) - serves about 6

Ingredients:
·      2 small or 1 large onion(s), diced
·      1 Tbsp. olive oil
·      2 cans (4 oz. each) diced green chilies
·      4 cloves garlic
·      2 tsp. cumin
·      1 tsp. oregano
·      1/4 tsp. pepper
·      1/4 tsp. cloves
·      3 cans (14.5 oz. each) chicken broth (low sodium)
·      4 cups pulled rotisserie chicken
·      3 cans (15.5 oz. each) Great Northern white beans, drained and rinsed

Instructions:
1) In a large soup pot, sauté onions and oil together until onions are transparent.
2) Add green chilies, garlic, cumin, oregano, green chilies, pepper, cloves, and sauté 2 to 3 more minutes.
3) Add chicken broth, chicken, and beans. Bring to a boil; cover pot and simmer 15 minutes.
4) Serve hot and enjoy!

Serves 6. Nutrition per serving (does not include additional toppings): 390 calories, 6g fat (1.3g saturated fat), 46g protein, 38g carb, 11g fiber, 5g sugar, 500g sodium.

Plant-based Nutrition for Eating to Prevent Cancer

Welcome to Breast Cancer Awareness Month! This week we're focusing on easy ways to incorporate diet and nutrition habits into a healthy lifestyle that can help prevent certain cancer risks.  Eating a plant-based diet has been shown to decrease the risk of many types of cancer, including breast. In particular, a diet rich in natural compounds known as phytochemicals, found mostly in colorful fruits and vegetables, can promote health. Phytochemicals work together with vitamins and nutrients to combat disease, acting as antioxidants to protect against or repair damage to cells.

With that in mind, here are some tips for incorporating a plant-based, whole foods rich diet into your life this month.   

Have LESS:

• Red meat
  Choose the leanest cuts to reduce saturated fat.
• Processed meat
  Limit lunch meat, sausages, hot dogs, etc.
• Trans fat
  Avoid packaged foods that include the words "hydrogenated" or "partially hydrogenated" on their ingredients label - that's trans fat!
• Saturated fat
  Found mostly in animal products, such as meat and full fat dairy.
• Refined carbohydrates
• These foods (like white bread, white rice, etc.) have been stripped of their nutrients in processing.
  Choose whole grains and whole wheat options instead!
• Refined sugar
• Alcohol
  Limit to one drink per day.
• Soda
  Soda interferes with calcium absorption and has no nutritional value.

Have MORE:

• Whole foods
  Fruits, vegetables, whole grains, nuts, seeds, legumes, olive oil, etc.
• Lean protein
  Fish, poultry, beans
  Fish also includes omega 3's, which will help reduce inflammation.
• Whole grains
  Whole wheat bread/pasta, brown rice, barley, quinoa, bulgur, oats, etc.
• Seasonings (salt-free)
  Tumeric and ginger in particular include antioxidants and are anti-inflammatory.

Interested in more advice? The American Cancer Society offers free over-the-phone counseling on nutrition by registered dietitians specializing in oncology. Follow-up materials and support is also offered. Call 800-227-2345 for more information.

Checking In: Stay Healthy & Stress Free When Feeling Busy!

Fall is a busy time! Kids are back at school, everyone returns to the office from summer vacation, traffic gets worse, and schedules fill up quickly. I know I’m feeling my stress levels increase a bit lately and I’m sure you all are, too. Here are some tips to keep stress levels in check this fall.

1. Get enough sleep. Sleep deprivation is a major disturber of peoples’ moods – you’re almost guaranteed to start off your day on the wrong foot if you wake up exhausted before you’ve even done anything. Set a specific bed time deadline for yourself and stick to it. Try to spend at least 15 minutes in bed reading or unwinding before your actual bed time – it will make it easier to fall asleep if you’re already relaxed.

2. Make a to-do list. Write everything down, either by hand or electronically, that you need to accomplish. Separate it by day. Having everything clearly laid out with a plan of action will make the tasks seem more manageable, and easier to remember!

3. Exercise. Studies show that one of the quickest and surest ways to boost your mood is to exercise – I know this one really works for me! The hardest part of a workout is often just getting yourself out the door. Set a time limit for yourself – for example, “I only have to walk/jog/run for 5 minutes, then I’ll see how I feel.” Often by the time you’ve started, you’ll be motivated to do more! 

4. Get outside. Even if it’s just a short walk, getting a little fresh air and sunshine (without the distractions of your cell phone and email) is a great way to boost your mood and relieve stress. I love fitting in lunch time walks at work. Not only will the exercise boost your mood, but the sunlight will help, too! Walking meetings or short 15 minute afternoon walking breaks are a great idea as well. You’re never too busy to fit in a short break, and often you’ll come back refreshed and even more productive than before.

5. Plan ahead. Hurrying out the door and always running 5 minutes late is often a stressor and dampens a good mood. Plan ahead and try to give yourself plenty of time to do what you need to do.

6. Make time for fun. What do you love to do? What relaxes you? Maybe it’s going to a movie, reading a good book, hanging out at a coffee shop with friends, or exploring a new area of your city – whatever it is, make time for it. Just because you’re busy doesn’t mean you can’t fit in some “me” time.  

7. Eliminate anything that’s not necessary. We all want to be heroes and say yes to any and every opportunity that comes our way, but it’s impossible to do everything and be everywhere. For your own health, learn to be comfortable saying NO to opportunities that you simply don’t have time for. Whoever is asking will understand. 

How do you reduce stress when you’re busy?

 

New Interest in an Old Practice: Benefits of Tai Chi!

Two of the most natural forms of movement for us are walking and running, hence they tend to be at the core of fitness suggestions, recommendations and workout regimens. But there so many other options and types of "exercise" that have also been around for years - hundreds of them, to be exact! As I research and explore the many ways to move, strengthen, tone and lengthen the muscles, I repeatedly come across Tai Chi.

As it turns out, in some cultures this routine practice is deemed one of the "secrets" to longevity. It's an ancient Chinese martial art credited to the life expectancy, health and vibrancy of populations in various Asian cultures. Now making its way west, you might find it offered at yoga studios, gyms or even as a college class elective!

If you're looking for a new way to be active and expand your moving horizons, here are a few convincing reasons to try Tai Chi ("tie-chee"):

• It's been known for centuries to be a key player in stress reduction, in turn reducing the risks for some chronic health diseases.
• It improves strength, flexibility, balance and coordination.
• It's a low-impact exercise, ideal for people of all ages and sizes
• It may help some learn to deal with emotional eating and overeating/stress triggers, according to experts.
• It incorporates movement, meditation and deep breathing - working in the same way as some mind-body therapies. (1)
• It has been shown to improve overall fitness and agility, posture, range of motion and sleep quality.
• It is safe for people of all ages, regardless of athletic ability or fitness!
• It can be part of a combined treatment approach to conditions such as arthritis, low bone density, heart disease, hypertension, Parkinson's disease and stroke. (2)

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We hope your interest in piqued! Look around your local fitness studios/gyms to see if a class is offered near you. Either way, see the resources below to find some tips and helpful online videos to help you practice Tai Chi safely on your own - anytime, anywhere.

Tai Chi Resources:
(1) University of Maryland Medical Center - What is Tai Chi?
(2) Harvard School of Public Health - The Health Benefits of Tai Chi

Veggie Burgers with Roasted Red Pepper Relish

One of the most creative ways to increase your fruit and vegetable intake is to make it the highlight of your meal, not just a side-dish! We often think "protein" first, and plan meals around that. But instead, maybe for just one meal per week, center everything around the plants!

My go-to vegetarian meal is a homemade "veggie burger". These are not only easy and simple to make, but they also tend to fool the taste-buds of born-and-bred meat eaters. With so much flavor, texture and nutrients, it's hard to go wrong! They're versatile, too; you could use any bean, any mixture of finely chopped vegetables, and any seasonings you like.

Veggie burgers are often bean-based, so your "protein" quota is undoubtedly satisfied. This particular recipe adds in the grain, Quinoa, as well. Quinoa is the only grain that contains all essential amino acids, making it a complete protein.

Quinoa Veggie Burger & Relish*
Burgers (makes 6):
3-4 tbsp olive oil
4 cloves garlic, finely chopped
1 small carrot, finely chopped
1 small yellow onion, finely chopped
1 celery stalk, finely chopped
2 cups fresh arugula leaves, chopped
1 can (15 oz) cannellini (white) beans, rinsed, drained & mashed
2 cups cooked quinoa
½ cup breadcrumbs
3 tbsp dried oregano leaves
1 egg
Salt & pepper to taste

Relish:
1/3 c dried parsley
2 tbsp fresh lemon juice
1 tsp ground cumin
2 roasted red bell peppers**, finely chopped
½ small yellow onion, minced

Mix all ingredients together.

Heat ~2 tbsp oil in a 12" skillet over medium heat. Add garlic, carrot, onion and celery; cook, stirring, until soft for about 8 minutes. Transfer to a bowl and add in the arugula, cooked quinoa, oregano, egg and mashed beans. Season with salt/pepper to taste; mix well.

Divide mixture into six patties; place on a plate and refrigerate for ~20 minutes or until ready to use.
Heat ~2 tbsp oil in a 12" skillet over medium heat. Add 3 burgers, cook and flip once until toasted on each side and cooked through (~6 minutes). Repeat with remaining oil and burgers. Divide between whole-wheat buns and top with relish.

Recipe adapted from Saveur. 

*Optional. Other topping ideas: guacamole, ketchup/mustard, chipotle sauce, BBQ sauce.
**Look for these jarred near olives, canned veggies and/or condiments. Try to find peppers jarred in water, vs. oil.

Nutrition info (burger + relish - does not include buns)
Calories: 325  Fat: 10.1 (Sat. fat: 1.2g) Carbs: 48 g  Fiber:  7.8 g Sodium: 96 mg  Protein: 11.7 g

Mobile Nutrition - check out our webinar!

Mobile nutrition: tips for travel whether you're on the road, in the air or during errands!

Check it out here!

More Matters: Shopping Tips for Fruits & Vegetables

Food labels have learned to speak loudly to consumers and continue to change their message, year by year and product by product. There are all types of "foods" that claim to satisfy any number of fruit and vegetable servings for the day, but the fine print can leave a lot to be desired. The CDC has designated September the Fruit & Veggies: More Matters month; we couldn't agree more! When it comes to healthy whole foods - fresh fruits and vegetables - more matters, and so does where those fruits and veggies come from!

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These are our top four guidelines to follow when buying fruits and vegetables:

1. Choose foods that only have natural packaging (skin, peel, rind, etc.).
   Occasionally this rule will need some wiggle room as certain produce will come in plastic wrapping, pints or bags. But, for the most part, if the only thing you have to open or remove is the natural skin, you're eating something real!
2. As often as possible, buy seasonally!
   Typically the seasonal items are on sale, so look for the deals. Because that fruit or vegetable is in its peak season, it's growing fast and coming from all over! Produce sections should be bursting with ripe and seasonal fruits and vegetables, but you can also find them locally at Farmer's Markets and Co-ops.
3. With fresh, frozen, canned or packaged, check the ingredient lists!
   Sometimes fruits and vegetables will require no preservatives, so the ingredient will be peacefully short (e.g. only reading "peppers" or "raspberries"). On occasion you'll find a few additives to prevent browning or spoiling, which is fine. When checking these lists, look to avoid added sugars and/or syrups, salt, and hydrogenated fats/oils.
4. Be wary of loud health claims. The good stuff doesn't need anyone to toot its horn!
   Going back to guideline #1, if there's no packaging, there's no place for a food company to insert an exaggerated health claim! These foods speak for themselves with bright colors, unique texture and shapes. You know they're healthy, and no one needs to say why.

For more information on fruits and vegetables, check out FruitsAndVeggiesMoreMatters.org. You'll see what's in season, how to plan out weekly meals and shop smart, and learn to understand the Nutrition Facts and food labels.  

Which fruits and vegetables top your list of Fall favorites?