February Nutrition Challenge - Healthy Chicken Noodle Soup

 The February Nutrition Challenge is to make a heart healthy soup. This challenge could not have been timed more perfectly. With the adverse weather that most of the United States have had, we have been unusually impacted in the southeast with ice, freezing rain, and snow. Having a hearty healthy soup is just want you want when you come in from the cold or snuggle with the family during the "snow day." Sodium, cholesterol, and fat are key in this exercise toward healthier living. I also utilized some shortcuts to save time and cut out some of the bad stuff. 

Chicken noodle soup is one of America's favorites. So, I wanted to make a lighter, healthier, and cost-effective version. My 5-ingredient chicken noodle soup turned out wonderfully delicious and quite healthy. I think I will be incorporating this one into my normal rotation. Who needs canned and bottled soups when you can make it at home for less and healthier!

 The ingredients are easy - one of our newest time savers is Birds Eye Recipe Ready frozen vegetable mixes. For this soup, I used the "mirepoix" mix. It includes the holy veggie trinity: onions, carrots, and celery. This is the based for lots of recipes and perfect for chicken noodle soup. We give these shortcuts the thumb up because they saves time and money. All the chopping is done for you, so no excuse about not having time to chop all of the vegetables. They are frozen at their freshest point, so no worries about having to find good produce. The mix is already done, so you do not have to buy a variety of vegetables that you may not use often. And they are frozen, so no worries about them going bad quickly. And finally, they are affordable. I paid $1.29 for this bag and only used a quarter of it for four servings. Birds Eye has lots of these mixes for all sorts of recipes. If you are making a stew or chili for your February challenge, they have you covered! 

In this recipe, I also use organic chicken broth, organic chicken, and whole wheat noodles. Harris Teeter was having a great sale on Swanson Chicken Broth and I had a coupon. So, you know I was especially excited. So, I only spent $1.50 for a 32-ounce carton. I chose low fat, low sodium, free range, hormone free, certified organic. For more health savings, try vegetable broth to further reduce the fat and cholesterol. I wanted the protein and a more authentic chicken soup. So, I got the chicken broth. Because I was adding chicken to the soup, I diluted the broth with water to reduce the amount of sodium.

 I chose Ronzoni's whole grain extra wide egg noodles. They are light and made only with egg whites. No yolks...less cholesterol and fat. They are not gluten free, so you may choose something else if that is a problem for you. I had some chicken left over from a shredded chicken salad I'd made earlier in the week. I used the leftovers to save money and time. The chicken was originally roasted in the oven with a spritz (yes, I have a spritzer) of olive oil and fresh ground black pepper. I added the broth, water, and chicken first. I let it come up to a boil so it could develop rich flavors, then I add the vegetables and noodles. Once the soup boiled and the noodles were tender, I added the black pepper to taste. 

Voila! 10-minute fresh and flavorful chicken noodle soup. I love this soup. I hope you will too! 

January Activity Challenge - Nature Walk

January Chicks Who Play Challenge activity option is to take a 20-minute nature walk. Not only is taking a walk in the great outdoors great exercise, it is a wonderful mind-clearing, meditative opportunity. Here, I took just over a 30 minute walk at Hugh MacRae park in Wilmington NC with a walking partner. I finished my 3.0 miles indoors. The weather was quite chilly and a bit damp, but exhilarating nonetheless. Get outside and inhale that fresh air...your life may depend on it.

January Green Detox Smoothie!

As part of the 2014 monthly Chicks Who Play monthly challenge, here is an official RMDSF post of Angela Douglas making a Cherry-Spinach smoothie. Don't worry, the fruit will completely disguise the taste of the greens. Spinach is milder and usually acceptable to beginners, but you are welcome to try denser greens like romaine, spring mix, collards, swiss chard or kale.

The Reward Program is Back!!!

"Chicks Who Play!"  reward program was quite successful in 2013 so we have decided to up the ante in 2014! Facebook users will be able to win rewards as they participate in the monthly "Activities of the Month." In 2013, we challenged you to think about your healthy goals and your activities. In 2014, we will hold you more accountable. Our monthly challenges will require more interactivity. We are still giving out great rewards worth at least $25 but oftentimes a great deal more. Previous rewards have been gift cards, juicers, groceries, blenders, exercise accessories or equipment, videos, gym memberships, event tickets, spa treatments, bowling passes, personal training sessions, and more. Top reward distributed last year was worth more than $1100. So, get ready for a great healthy lifestyle and great rewards! 

Each month, we will issue an activity challenge and a recipe of the month. You may choose to do either or both to be entered in the reward drawing. Because it is important that our sponsors know we are reaching the masses, you will need to post a picture or video of your participation in the challenge to our FB page and recruit "likes" from your FB friends. For recipes, you may post the final product with a review of the item or go the extra mile and post a video of making, eating, and/or your review of the recipe. For the activity challenge of the month, you must post a picture or video participating in the challenge with your comments or review. 

For every person who "likes" your post and also likes RMDSF's Facebook page, you will receive an extra entry in the drawing. So, be sure to get your friends and family members engaged on our page. You may upload more than one activity post per month to increase your reward opportunities. 

 

Participants must like our Facebook page and/or be a Twitter follower to win. Each responsive and complete post will receive an entry in a drawing for a fabulous reward.  We are working with our sponsors to offer the most motivating loot. Like us or follow us today for your chance to win! 

 

 

 

Best wishes on "Celebrating A New Way Today"…your life may depend on it! If you have problems uploading your video or picture, please forward it to info@rmdsf.org with a subject line "Monthly Post." We will upload it for you within 24 hours.

 

 

One Week Can Lead to A Weak You!



 

 

Get up and let's move! Only a few days until the Chicks Who Play GEM Day! Mark your calendars and we ready to move that body and win some prizes!

April is...No Fool!

April is probably most known for its showers or Fools' day for playing innocent jokes. However, it is a month that recognizes serious health issues. Notably, April is designated as Alcohol Awareness Month. As always, we stand firm on encouraging people to control their alcohol intake and to seek help when they use alcoholic beverages to self-medicate, ease worry, or solve problems. Give up alcohol for the rest of this month...your life may depend on it and your waistline will thank you!

This year, we also want to bring attention to two additional designations for the month of April: eye health and safety as well as women's facial protection. As we begin to experience spring and summer weather (although the same goes for winter and fall), we must take note of how damaging the sun's rays can be, especially to our eyes and face.

Click below to read a quick fact sheet by the Environmental Protection Agency (EPA) on the dangers of the sun and how to protect ourselves. EPA Sunwise Fact Sheet

Cosmetics & Your Health Fact Sheet

Click the link above to read the Office of Women's Health Fact Sheet on cosmetics. The summary tells about the ingredients, uses, proper storage, and threats of cosmetics. We often use makeup and toiletries to improve our appearance, but if we are not careful, they can do serious harm. However, using a gentle makeup product or moisturizer with some sun protection will not only beautify your face, it will keep your skin healthy. Read today...protect today...your life may depend on it.

How Much Time Do You Have For Exercise?

Unfortunately, this routine is true for most of us. I know that once I get started, I'm ok. It's the getting started part that is the most difficult. So, just do it. Don't worry about talking yourself into exercising because what you are really doing is procrastinating and talking yourself out.  Give yourself 30 minutes, your life just may depend on it.