Easy Slow-Cooker Chicken Quinoa Chili

Easy Slow-Cooker Chicken Quinoa Chili

  • slow-cooker chicken quinoa chili

Cool winter nights call for a hearty, warm meal that is not only easy to make, but is delicious and nutritious!

 

Serves: 4-6

Ingredients

  • 28-ounce jar of roasted tomatoes, diced
  • 1 cup organic corn
  • 1 tomato, peeled, seeded and diced
  • ½ jalapeno, minced
  • 1 cup cooked black beans
  • 1 cup cooked pinto beans
  • 2 cups chicken stock (vegetarian: use vegetable stock)
  • 3 cloves garlic, minced
  • 2 teaspoons cumin
  • ½ teaspoon red pepper flakes
  • 3 teaspoons chili powder
  • 2 teaspoons ancho chili powder (optional)
  • sea salt and pepper, to taste
  • 1 cup quinoa, rinsed
  • 2 chicken breasts (vegetarian: omit)

 

Toppings:

  • Lime wedges, organic cheddar cheese, sprouted grain corn chips

 

Instructions

  1. Place all your ingredients in a slow cooker and cook on high for 4-6 hours or low for 6-8 hours.
  2. Roughly 1-2 hours before it is done, pull out the chicken and shred it. Place the chicken back in the slow cooker and stir.
  3. To serve, top with your desired toppings and enjoy!

 

Notes

Please choose all organic ingredients if possible.

Can Your Diet Help Repair Your Lungs If You Were A Smoker?

  • Repair lungs with diet

Thinking of quitting smoking as a New Year‘s resolution? Johns Hopkins Bloomberg School of Public Health has conducted a study investigating the natural decline of lung function over a span of a 10-year period showing it was decreased in former smokers who consumed a diet that was high in tomatoes and fruits, namely apples.

Read more here: https://www.worldhealth.net/news/can-your-diet-help-repair-your-lungs-if-your-were-smoker/

Are Mushrooms the Fountain of Youth?

  • Mushrooms fountain of youth

Looks like it’s time to add more mushrooms into your diet. A team of researchers at Penn State suggest that mushrooms may help with fighting aging and improve health due to containing higher levels of antioxidants.

Read more here: https://www.worldhealth.net/news/mushrooms-may-have-antiaging-power/

3 Ways to Make Your Resolutions Stick

  • Make your resolution stick

January is the month of New Year’s resolutions! Our patients are making plans to improve their health in 2018. Here are a few tips to help you reach all your goals this year:

  1. Ask yourself, “Why am I doing this?”
  2. Write it down and visualize success
  3. Your brain will make it a habit if you do it enough

 

Read more here: https://www.nbcnews.com/better/health/3-ways-make-your-resolutions-stick-ncna832986

9 Healthy Holiday-Eating Strategies

  • Healthy Holiday-Eating

While the holidays can be overwhelming, we’ve gathered some tips to help you navigate the most wonderful time of the year and make smart decisions! Here are 9 healthy holiday-eating strategies, from choosing the right foods to limiting your temptations.

 

    • Bring your own food
    • Don’t go hungry to the mall
    • Keep track of what you eat
    • Eat before you go to a party
    • Keep healthy snacks at the office
    • Manage portion size
    • Control your environment
    • Keep up the exercise
    • Choose your indulgences

 

https://www.realsimple.com/health/nutrition-diet/healthy-eating/eat-healthy-during-holidays#bring-your-own-food

Holiday Artichoke Dip

  • Holiday Artichoke Dip

Whether you’re staying in or going to a holiday party, this hot artichoke dip is the perfect healthy addition to any menu.

 

Holiday Hot Artichoke Dip

  • ½ cup olive oil
  • ½ cup finely chopped onion
  • ½ cup finely diced red bell pepper
  • 2 ounces green chiles
  • 2 minced garlic cloves
  • 1 can artichokes, drained and chopped
  • ½ cup raw cashews
  • ½ cup hot water
  • 2 tbsp. lemon juice
  • 1 tsp liquid aminos
  • 1 tbsp. nutritional yeast flakes
  • 1 tsp. fine sea salt

 

Instructions

  1. On medium high heat, sauté onions, red bell pepper, chiles and garlic in a tablespoon of oil. When onions have become transparent, add in the artichokes and sauté for a few more minutes.
  2. In a blender, combine cashews and water and process until smooth. Add in lemon juice, liquid aminos, nutritional yeast and salt, blending well. Slowly add remaining olive oil to blender, blending well until smooth.
  3. Add the blended mixture to the skillet, stirring to combine. Cook until artichoke mixture is heated through. Transfer to a baking dish and place under a broiler for a few minutes in a 350-degree preheated oven until lightly browned.
  4. Served with bread of your choice.

Bread crumb topping option:

Mix ¼ cup seasoned bread crumbs with tbsp. olive oil to produce a mixture that sticks together. Sprinkle over artichoke dip. Add paprika and bake as directed in recipe.

Mom Time is the Best Time

  • Mom Time

Tis the season to spend time with family! One study shows the more time you spend with your mom, the longer she’ll live. Loneliness is a significant factor in the decline of quality of life in older adults, including risk of depression, health problems and cognitive impairment. So, what are you waiting for? Spend some quality time with your family this season.

https://www.simplemost.com/study-shows-the-more-time-spend-mom-longer-shell-live/?utm_campaign=shrd&utm_medium=partner&utm_source=facebook&utm_partner=shrd

Control High Blood Pressure Without Medication

  • Control High Blood Pressure

If you’ve been diagnosed with high blood pressure, medication isn’t the only way to improve it. There are several ways you can lower your blood pressure and maintain it. With simple changes to your lifestyle, you can avoid, delay or reduce the need for medication.

Here are 10 ways to do this:

  1. Lose extra pounds and watch your waistline
  2. Exercise regularly
  3. Eat a healthy diet
  4. Reduce sodium in your diet
  5. Limit the amount of alcohol you drink
  6. Quit smoking
  7. Cut back on caffeine
  8. Reduce your stress
  9. Monitor your blood pressure at home and see your doctor regularly
  10. Get support

Curb Depression Risk with a Weekly Walk

  • Curb Depressing By Walking

Many people may think it’s necessary to exercise heavily daily to prevent depression, but this isn’t exactly true. Previous studies have found that even a small amount of regular exercise protects adults against future depression. It’s important to note that the type of physical activity has a broad range. The type of exercise can be as simple as walking, if the person is moving around more than they usually do. Although more testing still needs to be done, it may generally be easier and healthier for a person to start exercising, rather than take medicine, to decrease risk of depression. When will you start your weekly walk?

Overnight Pumpkin Oatmeal

  • Pumpkin Oatmeal

As we head deeper into the Fall season, it becomes difficult leaving our warm beds to prepare breakfast. This overnight pumpkin oatmeal recipe is the perfect solution to this issue, and will leave you more rested than ever with its instant readiness. Not only is this recipe gluten-free, but also dairy-free, making it exceptionally nutritious to your health. The recipe can easily be prepared the night before, and will be ready to eat as soon as you wake up and head to the fridge!

Ingredients:

  • 1/3 cup old-fashioned rolled oats, gluten-free
  • 1/3 cup organic pumpkin puree
  • 1/3 cup unsweetened almond milk
  • 1 teaspoon chia seeds
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • 1 teaspoon pure maple syrup
  • Optional topping: chopped pecans

Directions:

Place all ingredients except toppings in a jar or other container with a tightly fitting lid and give them a good stir. Cover and refrigerate overnight or at least 5 hours. In the morning, add additional liquid if you’d like. Once you achieve the desired consistency, add the toppings.

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