Butternut Squash, Corn, and Chicken Soup

This is a super yummy, healthy soup that is perfect all by itself! For super simple prep use a rotisserie chicken from the store, and pre-minced fresh garlic.

Ingredients

1 tsp. olive oil

1 cup chopped onion

2 tsp minced garlic

1 chopped red or orange bell pepper

4 cups low-sodium, msg free chicken broth

3 Tbsp. fresh thyme 

1/2 tsp red pepper flakes

Fresh ground black pepper

8 oz rotisserie chicken shredded

1 cup frozen corn 

2 cups cubed butternut squash

Prep:

1. Heat oil in a pot over medium high heat.

2. Add onion and bell pepper; cook, stirring frequently, until onion is translucent.

3. Add garlic and cook for 1-2 minutes

4. Add chicken broth,  thyme, red pepper flakes, ground pepper, chicken, corn, and butternut squash. Cook until the squash is fork tender, about 15 minutes.

5.  Serves about 8.

21 Day Fix Breakdown:

1 Green, 1 Red

Adapted from Beachbody

Avocados Can Help You Absorb Nutrients

Avocados... do you love them? I do!  Well, I didn't used to, but I do now. It's a good thing too!
Avocados have more fat than carbohydrate which is unusual for a fruit. In fact, 77% of the calories come from the fat. The majority of the fats in avocados are oleic acid which is a monounsaturated fat. Oleic acid has been shown to reduce inflammation and have positive effects on lowering bad cholesterol (LDL), raising good cholesterol (HDL), and lower triglycerides.

                            Source: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1844/2

The fats are also beneficial because you need fat in your diet in order to absorb fat soluble vitamins. This means that you need to combine certain vitamins with fats in order for them to be utilized. This includes vitamins A, D, E, and K along with antioxidants like cartenoids.Some of my favorite ways to eat avocados is in salads or with salsa. One study showed that adding avocado or avocado oil to either of these things can increase your antioxidant absorption by 2.6 to 15 fold (Source).

Avocados are also excellent sources of antioxidants themselves. They contain lutein and zeaxanthin which are important for eye health.

Here are a few recipe ideas for avocados:

Tuna sandwich- use mashed avocado instead of mayonaise
Avocado Hummus 
Avocado Quesadilla
Avocado Salsa
Ways to eat avocados for breakfast

What do you like to do with avocados?

Accomplish Something Today!

With 4 kids 7 and under so often I find myself doing the same things over and over and over again. At times I will get to the end of the day and wonder what I did all day! I read somewhere that if you feel like you can't accomplish anything you should do one thing that can't be undone- dishes and laundry don't count! 

I tried this out and it really works! Monday I finished a wreath that had been sitting unfinished for 3 years! I felt accomplished and it only took me 15 minutes. Every time I've walked past that wreath this week I think "Wow! I did something!" Today I exercised- that can't be undone my two little toddlers!

What are you going to do today that can't be undone?