King's Daughters' Health

You Guide t Winter Workouts Making exercise a priority, despite the cold weather, pays off in more ways than one. This hearty stew fills you up with immune-boosting nutrients, without the refined carbs and calories of traditional winter comfort foods. Ingredients 1 pound ground turkey 1 medium onion, chopped 2 teaspoons minced garlic 1 tablespoon olive oil 1 quart low-sodium chicken or vegetable broth 3 cups chopped kale 3 cups cubed butternut squash 2 cups diced carrots 2 cups diced potatoes 2 cups chopped celery 1 14.5-ounce can no-salt-added diced tomatoes 1 15-ounce can no-salt-added tomato sauce 1 pound fresh or frozen green beans Salt and pepper, to taste Directions 1. In a heavy skillet, brown the ground turkey until all pink has disappeared. Drain the meat and set aside. 2. In the same pan, sauté the onion and garlic in olive oil until translucent, about 10 minutes. 3. In a large Dutch oven or soup pot, combine cooked turkey, onion and garlic, along with the remaining ingredients. Add water if mixture is too thick. Bring to a boil, cover and turn the heat down to a simmer. 4. Let simmer for 30 minutes or until vegetables are cooked through. Nutrition Information "FROM HALLOWEEN UNTIL Valentine's Day, people tend to eat more and work out less, gaining extra pounds every year," says Heather Foy, Wellness Coordinator with King's Daughters' Health. "As far as weight goes, it's not impossible to lose weight during the holidays, but we recommend focusing on maintaining weight." Heather suggests the following tips for staying fit this winter: • Join a gym. Even if you join for only a few months, you'll have plenty of indoor exercise equipment, along with group classes that allow you to experiment with various types of exercise. • Count the minutes. Wake up 30 minutes earlier and work out at home with an exercise DVD if gyms aren't your thing; see what's available at the library or search for free workouts online to save money and add some variety. If you have 20 minutes to walk during your lunch break, take advantage of the midday sunshine. • Stay accountable. Find a workout buddy whom you can text to help keep you accountable for working toward your goals. Smartphone apps, like MapMyRun, can also help you track your efforts. • Eliminate excuses. Between the cold weather and busy holiday season, it can be easy to avoid exercise. "Write down your excuses and find ways to work around them," Heather says. "Exercise is so beneficial in dealing with stress and seasonal affective disorder, in addition to burning off extra calories. We simply cannot hibernate in winter." ■ To read more exercise tips from Heather, visit her wellness blog at www.kdhmadison.org. Hearty Winter Stew Stock your soup pot with winter vegetables to stay warm and in tune with the season. Servings: 6 Calories: 325 Fat: 10g Cholesterol: 56mg Sodium: 292mg Carbohydrates: 41g Fiber: 11g Protein: 21g Vital Signs a publication of King's Daughters' Health 3

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