Citizens Memorial Hospital | Vitality | Winter 2020

Lime and chicken soup with avocado Makes 6 servings. INGREDIENTS 2 tablespoons extra virgin olive oil 1 large yellow onion, chopped 3 stalks celery, thinly sliced 1 medium jalapeño pepper, seeded, diced 5 cloves garlic, minced 1 pound boneless, skinless chicken breast 1 cup frozen corn 1 can (14.5 ounces) no-salt-added diced tomatoes 6 cups fat-free, reduced-sodium chicken broth 1½ teaspoons Italian seasoning 1 teaspoon oregano ¼ teaspoon cumin 3 medium limes—2 cut in half, 1 cut into 6 wedges for garnish ½ bunch cilantro, rinsed, chopped 1 medium avocado, cut into ½-inch cubes DIRECTIONS » In soup pot, heat oil over medium-high heat. Sauté onion, celery, jalapeño and garlic for 6 minutes or until tender. Add whole chicken breast, corn, tomatoes, broth, Italian seasoning, oregano and cumin to pot. Stir to mix ingredients. » Over high heat bring soup to a boil. Reduce heat, cover and simmer for 55 minutes. » Remove chicken breast to large platter and shred using two forks. Return chicken to soup. » Over strainer to catch seeds, squeeze juice of 2 limes into soup. Add cilantro and gently stir. » Ladle soup into serving bowls. Top each bowl with avocado, garnish with lime wedge and serve. NUTRITION INFORMATION Serving size: 1 ⁄ 6 of recipe. Amount per serving: 280 calories, 12g total fat (2.5g saturated fat), 20g carbohydrates, 26g protein, 5g dietary fiber, 450mg sodium. Source: American Institute for Cancer Research The start of a new year is a great time to take a close look at your life and take charge of the things that are weighing you down—both physically and emotionally. Here are six ways to simplify—and empower—your life in 2021. » Organize your time. Are you always running behind or forgetting important dates? Smart time management can reduce stress and make life easier. Use lists and calendars to keep track of tasks, projects and appointments. There are many daily planner formats to choose from and a variety of apps to make this easier. » Clear the clutter. A messy house, a messy desk, a messy car—all of these things can zap your energy. Take a hard look at the items you own and decide which ones stay and which ones go. Then figure out the best way to manage the items you’re keeping. You can find all sorts of storage solutions online and at specialty stores. To keep clutter from building up again, vow to put things away immediately after you use them. » Learn to say no. You can do anything—but you can’t do everything. And a jam-packed schedule can make anyone feel overwhelmed and overtired. Turn down commitments that don’t spark your passion. » Plan to eat smart. A healthy diet can help ward off serious diseases such as diabetes, heart disease and cancer. It can also reduce the risk of depression. Rid your pantry and refrigerator of less-than-healthy foods, and stock them instead with things like fresh and frozen fruits and vegetables, dried beans, nuts, eggs, canned fish, whole grain pasta and olive oil. With a well-stocked kitchen, you can quickly and simply prepare a nutritious meal. » Make other healthful habits a priority too. Sleep isn’t a luxury—it’s a necessity. Help your brain unwind by staying away from screens starting two hours before bedtime. Do your best to stick to a regular sleep schedule too. And use your scheduling tools to set aside time for some exercise. Moving more can boost your mood and help relieve stress. » Spend time with people who support you. That positive connection is important to good emotional health. Sources: American Heart Association; HelpGuide; Mental Health America WELLNESS for better physical and mental health Simplify your life citizensmemorial.com 13