The great thing about soup is it’s very easy to make and costs next to nothing, making it an excellent, economical meal to serve the family. Serve with salad and fresh-baked bread for a complete meal.

Once you have the basics down it’s easy to experiment with different flavors and textures. If you’ve made that traditional chicken noodle soup one too many times then now is the perfect time to try your hand at creating a smooth and creamy soup instead. Soups are also a great way to load up on vegetable servings and keep hunger at bay, since they tend to fill us up and keep us feeling satisfied for longer.

Celery soup is one soup that you may never have thought to try. But as it turns out, celery is an excellent vegetable to use in a soup as it can be chopped up easily and blends like a dream. Celery contains vitamin C and several other active compounds which may help lower cholesterol and prevent cancer. According to WHFoods, vitamin C-rich foods like celery may help reduce cold symptoms or the severity of cold symptoms. More than 20 scientific studies have concluded that vitamin C is an effective cold-fighter. Studies also indicate that celery may also offer potential blood pressure benefits as well, helping to relax the muscles around arteries and allow blood vessels to dilate properly.

Celery Soup

• 1 bunch of celery
• 1 small onion
• 1/4 cup butter
• 1 cup of potato, cubed
• salt & pepper
• 4 cups low-sodium chicken stock
• 1/4 cup low-fat milk
• 6 stems of parsley (tops only)

1. Prepare vegetables, chopping celery into 1/2 inch slices, chopping onion and cutting potato into cubes.
2. Melt butter in heavy saucepan and lightly saute vegetables for 5 minutes, then add stock and seasoning.  Simmer gently for 40 minutes.
3 Add parsley and liquidise thoroughly
4 Before serving add milk and bring to simmering point. Voila!

For a different soup, simply substitute celery for your favorite vegetable. Carrot or parsnip is a good choice (Note: quantities will vary depending on vegetable.)

It seems logical that eating vegetables in their raw form, as nature intended, would be the best way to preserve the nutritional quality of a fruit or vegetable, but research actually shows evidence to the contrary. Numerous studies have examined the effect cooking has on a nutrient called beta-carotene, found in dark green and orange-yellow vegetables, such as carrots, sweet potatoes, squash, spinach, broccoli, romaine lettuce, apricots, and green peppers.

Beta-carotene is converted by the body to vitamin A, which helps protect you from diseases such as cancer and heart disease, as well as depression, arthritis and infertility, just to name a few. It is also one of the few nutrients that becomes more readily available to the body when the vegetable is heated. A study published in the Journal of Agricultural and Food Chemistry showed that cooking carrots increases their level of beta-carotene. Cooking vegetables that contain beta-carotene loosens some of the tough cell membranes which helps release the antioxidants.

Another study published in the Journal of Agriculture and Food Chemistry found that cooking actually boosts the amount of lycopene in tomatoes, a red pigment found predominantly in tomatoes and other red fruits such as watermelon, pink guava, red bell pepper and papaya. Incidentally, a rich tomato sauce is an excellent source of lycopene.

Best cooking methods

When cooking vegetables or fruits some methods are better than others, depending on the vegetable and the nutrient that you want to preserve. A January 2008 report in the Journal of Agriculture and Food Chemistry said that boiling and steaming better preserves antioxidants, particularly carotenoid, in carrots, zucchini and broccoli, than frying. However, you should know that cooking fruits and vegetables does decrease other valuable vitamins and nutrients. Vitamin C is easily reduced through exposure to heat and when cooked in water. But at the end of the day, whether you enjoy your vegetables raw or prefer them piping hot, the most important thing is that you’re eating them!

For many people, the work-family conflict remains the biggest juggling act of all. In today’s society, maintaining a healthy home life is as important as having a successful career. A report from the American Business Collaborative found that employees, who placed a similar priority on family life and work, actually advanced more in their careers than those who were “work-centric” or “family-centric.” Another national survey of physicians discovered that control over work schedule was the strongest predictor of work-life balance, suggesting that if we can become more in control of our projects and priorities, then we can achieve a more balanced, fulfilling life.

Experts agree there are clear signs that suggest our lives may be unbalanced. Some of these include a lack of sleep, taking on too many responsibilities without enough help from others, constant worrying, feeling guilty for not staying busy, or feeling as if nothing ever gets done. The stress that we experience when life becomes unbalanced can affect us both mentally and physically. According to the American Psychological Association, 43 percent of all adults suffer adverse health effects from stress. Serious stress-induced health problems include depression, diabetes and even heart disease.

While there are many things that we can do to achieve a more balanced life, it is important to set realistic expectations and to accept that perfection is not the ultimate goal. Organization is definitely a cornerstone of creating a sense of balance. If you are in a frenzied and scattered state of mind all day long, you are not going to report feeling balanced, but experts agree that the choices we make are also influenced by our values.

Identifying our own values is an important step in achieving the balance we desire. Hiring a personal life coach can help you achieve a greater sense of balance in significantly less time than it would take if you were to go it alone. You don’t have to be a celebrity to hire a life coach, ordinary every day people are experiencing the benefits a life coach has to offer. Unlike a therapist, a life coach assists healthy people tweak the few areas of their life that might not be up to scratch.

Did you Know?

Currently the only survey of its kind, The Gallup-Healthways Well-Being Index™ measures the factors believed to have the greatest impact on our well-being, such as emotional and physical health, healthy behaviors and work environment. Find out how your city, state and congressional district’s Well-Being Index ranks http://www.well-beingindex.com/stateCongresDistrictRank.asp

Traditionally, when we think of Thanksgiving, our mind wonders to unlimited spoonfuls of buttery mash potatoes and Green Bean Casseroles that are anything but healthy. But there are many delicious, healthy alternatives to your favorite dishes that you will be thankful for come time to squeeze into that holiday dress!

Instead of Green Bean Casserole, which is high in fat and sodium (thanks largely to its key ingredient, a can of Campbell’s soup), the following green bean recipe is both delicious and nutritious.

Roasted Green Beans with Cherries and Walnuts

Preheat oven to 425°. Place beans in a baking dish, drizzle with olive oil and sprinkle with a little salt and pepper. Roast for 15 minutes. Flip beans over and roast until beans are tender but not soft.

Remove beans from oven and transfer to a salad bowl. In another small bowl, whisk together the olive oil, Sherry wine vinegar, shallots, salt, pepper, and sugar. Toss the beans with the vinaigrette, walnuts and cherries and serve warm from the oven or at room temperature.

Instead of mashed potatoes, which are famous for their artery clogging butter and high fat milk or cream, try this lighter, more flavorful recipe on for size. Sweet potatoes are high in antioxidants A and C that work to combat the harmful effects of free radicals.

Sweet Potato and Ginger Mash

• 1 lb sweet potatoes, peeled and chopped
• 2 tablespoons shredded ginger
• 2 tablespoon extra-virgin olive oil
• 1-2 tablespoons honey
• low-fat milk
• 2 tablespoons coriander

Boil the sweet potato and ginger in a saucepan of boiling water for five to seven minutes, or until tender. Drain and mash the potato with the olive oil, honey and just enough milk to make it smooth. Lastly, stir the coriander through the mash.

One only has to visit a local health store or peruse the Internet to find a health supplement that offers a solution to our health needs. The crucial thing to remember when buying a nutritional supplement, no matter what its purpose might be, is to do your homework, so that you can make an informed and wise decision.

Just because a supplement claims to be herbal, does not mean it’s healthy. Choosing a supplement should be approached with the same caution and care as you would give to purchasing a pharmaceutical or finding the right doctor. It is worth while to note that the FDA does not regulate the nutritional supplement industry. The best health supplement companies make no secret of this fact and provide you with extensive product information and also encourage you to consult with a doctor before taking any of their products. A licensed health professional can make sure the supplement you’re considering doesn’t interact with any medications you’re taking.

There are several things to consider

1. Before you even begin to search for the right supplement, consider your lifestyle. For example, if your goal is to find a supplement to help you lose weight, make sure you have realistic expectations. A weight loss supplement is made to do exactly what it claims, supplement a healthy lifestyle. In other words, don’t buy into any “magic pill” claims and instead make positive changes to your exercise and eating routine.

2. Once you have identified your goals, the next thing to consider is the company who produces the supplement. Make sure that the company follows and meets Good Manufacturing Practice (GMP) compliance (Look for a GMP seal on the bottle.)

3. Research whether or not the products are independently tested and analyzed for effectiveness.

4. Read the ingredients listed on the bottle. Consider whether they are natural or synthetic. Natural is always best when it comes to supplements.

5. Do your own thorough research for each of the active ingredients, to be sure they really do what they claim they do. Also, consider dosing instructions as well as how each of the ingredients work together.

6. Once you begin taking a supplement be prepared to be patient. Most all-natural supplements take longer to take effect than prescription drugs and require some time to build up in your system. Also, remember to take the supplement as directed. If the instructions say to take it with food, then take it with food!

7. Check the expiration date. Health supplements don’t last forever. Taking a supplement that is past its expiration date may cause it to be less effective or cause harm to your body.

Begin your research with Core Health Innovations™ products. Go to GoGetThin.com for complete supplement information. All of CHI’s products are all-natural, safe and  effective. Happy shopping!

Among the 33 richest countries in the world, the US has the biggest problem with obesity. The OECD reports that the overweight have swelled to nearly 70 percent in the United States this year from well under 50 percent in 1980. Currently, a  startling 72 million Americans are obese but is this really surprising? Surely it only makes sense that the richest country with an abundance of everything have the biggest problem with weight.

There is no question that Americans overindulge, particularly when it comes to food and beverages. Dr Ian Smith, medical expert from VH1′s Celebrity Fit Club outlines several reasons for why America leads the way in this worrying trend. Smith is adamant that America knows they have an obesity epidemic on their hands but that it comes down to personal choice at the end of the day,”The question is are people willing or wanting to do something about it.”

Dr Smith’s five step plan detailed in his new book The 4 Day Diet includes the following advice:

1. Eliminate all white carbs such as white  sugar, white pasta and white breads because they are high glycemic, which means they raise blood sugar too quickly.

2. Eat five servings of fruits and vegetables every day. Doing so will increase fiber and provide the right sources of carbohydrates.

3. Engage in 35 minutes of moderate physical activity at least four days a week. This doesn’t have to include going to the gym, going on a brisk walk will suffice.

4. Eat four small meals a day. By spreading out our food intake instead of eating fewer, larger meals, the body will respond more positively.

5. Allocate one hour every day to simply relax and de-stress. Studies have linked stress to weight gain.

As is the case for so many Americans, juggling everything that life throws us often results in putting ourselves last. Dr. Smith stresses that people need to figure out what is most important to them from a physical and health stand point. By making ourselves a priority and understanding that we cannot always come last, Americans can turn things around.

Thanks to their antioxidant and anti-inflammatory properties, many studies have linked berry consumption with numerous health benefits, most notably lower cholesterol, cancer prevention and improved cardiovascular health. A 2008 study in The American Journal of Clinical Nutrition found that moderate consumption of berries resulted in favorable changes in platelet function, HDL cholesterol, and blood pressure, indicating that regular consumption of berries may play a role in the prevention of cardiovascular disease. Another study published in the Journal of Agriculture analyzed eight varieties of strawberry for their content of protective plant compounds and antioxidant capacities, and found that all cultivars were able to significantly inhibit the production of human liver cancer cells.

Antioxidants are commonly found in colorful fruits and vegetables that come in the form of polyphenols (plant chemicals), but are also found in whole grains and nuts. They protect cells against the effect of molecules, known as free radicals, produced in the breakdown of food or exposure to pollutants such as tobacco or radiation. Studies show that free radical damage is associated with inflammation and major chronic diseases such as cancer and heart diseases, as well as lung damage and asthma.

Acai gained worldwide attention after the freeze-dried pulp was found to have one of the highest antioxidant powers of any food, 10 times the antioxidants of grapes and twice the antioxidant content of blueberries. Rich in fiber, calcium, iron, and antioxidants including vitamins A and E, acai is also a good source of energy thanks to its high polyunsaturated fat content, one quality that few other berries posses.

Unfortunately, the acai berry is the victim of many overzealous marketing campaigns that make many unfounded claims. Acai is not readily available in its pure form within the US; due to the fact acai berries are highly perishable. As a result its health benefits are more commonly found in processed products, such as juices and powders that contain differing levels of potency and that do not offer the same nutritional benefit.

While there is some merit to the antioxidant content of acai berry, there is a huge variety of more accessible berries that also offer the benefit of antioxidants. One landmark study shows that just one cup of berries provides all the disease-fighting antioxidants we need in a single day. One cup of wild blueberries provides an amazing 13,427 antioxidants.

Try adding some fresh or frozen berries to your favorite smoothie recipe, or adding some dried berries to your favorite whole-grain breakfast cereal!

Ingredients

• 1lb raw chicken breast tenders
• 1 large onion
• 1 tin kidney beans
• 1 large tin chopped tomatoes
• 1 red chili pepper
• 2 tsp chili powder
• 1 red bell pepper
• 3 garlic cloves
• 1 cup frozen sweetcorn
• 1 chicken stock cube
• 1/2 cup water
• salt and pepper
• splash olive oil

Preparation

Preheat oven to 350 degrees. In a large skillet over a medium heat, brown the chicken slightly in a little olive oil. Remove chicken from the pan and set aside. Next, add the onion, pepper and chili to the pan and cook until softened. Add the garlic and chili powder then quickly add the tomatoes to avoid the garlic cooking too long. Mix the stock cube with half a cup of water and add to the pan, then add the corn and beans. Lastly, return the chicken to the pan and mix well. Pour the contents of the pan into a large casserole dish with a lid and bake in the oven for 1 hour 30 minutes. Serve  with rice for a complete meal.

Did You Know? Adding chili pepper to your diet can help boost your metabolism. The active chemical Capsaicin, found in chili peppers, can directly induce thermogenesis, the process by which cells convert energy into heat.

Are hot peppers too spicy for you? The breakthrough micro-encapsulation technology used to create Ignite Maxx™, gives you the maximum thermogenic, calorie burning benefits of chili peppers without any oral or gastric irritation, allowing you to boost your metabolism to a new and higher level, safely.