Healthy Living Recipe: Vegetable Lover's Chicken Soup

This time of the year, it seems we are all coming down with things.  I thought we would talk about how maybe some foods can help us feel better, relieve symptoms.

***note that this doesn’t take the place of medical advice, there aren’t enough studies on a lot of these things to say for sure, but if they help you to feel better and relieve some symptoms I think it is worth a try!

CHICKEN SOUP:
Probably the most common food around when you are sick.
Very soothing, may help reduce inflammation.
Liquids for hydration—try to use low-sodium broth or choose a low-sodium canned soup

HONEY:
Some evidence that it can help relieve your child’s cough, especially for kids under 4.
Don’t give to any child under 1 yo

GINGER:
Compounds in the ginger plant—notably gingerols and shogaols—may help speed up digestion (which is slower during pregnancy and while undergoing chemotherapy) and reduce markers of inflammation (a possible source of nausea during chemotherapy) at doses around 1 g of ginger per day.
The dried spice made from ginger root has been used for thousands of years in Asian medicine to help treat nausea, diarrhea, colds, arthritis, menstrual cramps, migraines, high blood pressure and more.
Well-supported reputation for easing upset stomach.
I have seen pregnancy pops with ginger to help morning sickness.
Make sure you read the label to see if it is real ginger or just flavoring

DIARRHEA : We can get diarrhea for lots of different reasons
BRAT diet/probiotics
Once your appetite returns, you may want to avoid high fiber foods like beans, whole grains-hard on system.
Alcohol, caffeine and dairy products can all make diarrhea worse, so nix the cocktails, coffee and ice cream while your stomach recovers. Ditto for greasy or spicy foods.
Finally, beware of hidden culprits. Diet sodas, sugarless gum and candy made with artificial sweeteners like sorbitol may trigger an unexpected trip to the toilet.
To help : sip water to replace fluids (if pee is dark==dehydrated). Can also use sports drink with sodium and potassium.

CONSTIPATION: Can have lots of causes: certain medications, like antacids, some antidepressants and strong painkillers (opioids), can plug you up. As any frequent flyer can tell you, travel can do it, too; so can pregnancy or a big change in your routine. In some cases, frequent constipation can be a sign of an underlying condition.
Go for naturally fiber-rich foods that will get things moving again—think whole grains, beans and lentils, nuts and seeds, fruits and vegetables.
Avoid rich, heavy foods like cheese, ice cream, fast foods, high fat gravies and other foods
Hydrate, hydrate, hydrate. Fiber needs water to do its job, so drink up. If you're dehydrated, your poop will likely be hard and dry—if you can go at all.

• Exercise. It only makes sense: To keep your bowels moving, you gotta move your body more.

Vegetable Lover's Chicken Soup
Recipe By: EatingWell Test Kitchen “Classic comfort food is yours, in just slightly more than half an hour. Serve with some crusty whole-grain bread and top with grated Romano or Parmesan cheese.”

Ingredients:
1 tablespoon extra-virgin olive oil
8 ounces chicken tenders, cut into bite-size chunks
1 small zucchini, finely diced
1 large shallot, finely chopped
½ teaspoon Italian seasoning blend
⅛ teaspoon salt
2 plum tomatoes, chopped
1 14-ounce can reduced-sodium chicken broth
¼ cup dry white wine
2 tablespoons orzo, or other tiny pasta, such as farfelline
1½ cups packed baby spinach

Directions:

 Heat oil in a large saucepan over medium-high heat. Add chicken and cook, stirring occasionally, until browned, 3 to 4 minutes. Transfer to a plate.

 Add zucchini, shallot, Italian seasoning and salt and cook, stirring often, until the vegetables are slightly softened, 2 to 3 minutes. Add tomatoes, broth, wine and orzo (or other tiny pasta); increase heat to high and bring to a boil, stirring occasionally. Reduce heat to a simmer and cook until the pasta is tender, about 8 minutes, or according to package directions. Stir in spinach, the cooked chicken and any accumulated juices from the chicken; cook, stirring, until the chicken is heated through, about 2 minutes.

Nutrition information

Serving size: 2 cups

Per serving: 256 calories; 9 g fat(1 g sat); 2 g fiber; 10 g carbohydrates; 32 g protein; 93 mcg folate; 57 mg cholesterol; 4 g sugars; 0 g added sugars; 3,294 IU vitamin A; 29 mg vitamin C; 47 mg calcium; 3 mg iron; 718 mg sodium; 651 mg potassium 

Nutrition Bonus:  Vitamin A (66% daily value), Vitamin C (48% dv), Folate (23% dv) 

Carbohydrate Servings: ½


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