Healthy Tips
-Eat two extra servings of fruit and/or vegetables every day
-Replace every other drink with water so that you cut in half the number of sodas that you drink every day
-Walk in place during a 1/2 hour TV shows on most days
-Go to bed one minute earlier than you usually do every day
-Once a day, notice where your body might be tense and take one deep breath
-When parking the car, park farther away and walk
-Use the stairs instead of the elevator/escalator
-Bake, broil, grill and microwave meats, fish and poultry
Healthy Soups for Cold Weather
BREAKTHROUGH TOMATO BARLEY SOUP
1 Tbsp. olive oil
1 cup uncooked quick barley
2 carrots, sliced
2 (14oz) cans diced tomatoes, with juice
2 onions, chopped
14 oz. can low sodium vegetable or chicken broth
2 Tbsp. minced garlic
1 tsp. pepper
2-1/2 cups water
1 tsp. dried thyme pepper
Instructions:
-In heavy saucepan, heat olive oil; add carrots, onions, and garlic. Cook and stir over medium heat until vegetables are crisp tender, about 6 minutes.
-Meanwhile, in another heavy saucepan or soup pot combine all remaining ingredients and bring to a boil over medium heat.
-Add carrot mixture and bring to a boil again. Reduce heat to low, cover, and simmer until barley is tender, about 15 minutes.
BREAKTHROUGH THREE-BEAN & BROWN RICE SOUP(Crockpot Recipe)
1 can white kidney beans, drained & rinsed
1 cup brown rice
1 can lima beans, drained & rinsed
1 bay leaf
1 can black—eyed peas, drained & rinsed
3-4 cloves of garlic, minced
1 can diced tomatoes and green chilies or 1 Tbsp. granulated garlic
1 large carrot, chopped
Pinch of cayenne
1 yellow onion, diced
1 Tbsp. olive oil
1/4 cup fresh Italian parsley, finely chopped
ground black pepper & salt to taste
Instructions:
-Add olive oil to bottom of crockpot. Turn on high. Add onions and bay leaf and let simmer for ten minutes, or until onions turn translucent.
-Add garlic and stir until you smell cooked garlic aroma (you do not want the garlic to brown).
-Add parsley, pinch of cayenne. Pour in can of tomatoes and chilies to stop the garlic from cooking.
-Add the three cans of rinsed and drained beans to crockpot. Add chopped carrots.
-Add water until all ingredients are covered. Cover and cook on high all day.
-Thirty minutes before serving, add cup of rice to crockpot. Turn on high and cover again. Salt and pepper to taste.
