January 2023

Happy 2023! We are happy you are here with us and look forward to providing you with monthly information that is educational, fun, and practical. Did you know that nearly 90% of people who set a New Year's resolution will not achieve it? It may be no surprise that most resolutions are focused around being healthier like eating better, exercising, losing weight, and stop smoking. We want you to be the 10% that meet their goal! So how can you set yourself up for being successful and achieve your health goals this year? Follow these three simple tips:

Set realistic and specific goals. Define your goal, including measurable milestones.
Find a support system. Tell your friends and family of your goal and ask for their support or find an online support system.
Focus on smaller goals to help reach bigger goals. Do not get overwhelmed by trying to make big changes all at once! Small, sustainable changes that occur over time are more likely to have a greater impact and be longer lasting.

This year I challenge you be the best and healthiest version of you! We are here to provide you with the information and resources to help you along that journey. Need a 2023 goal idea? Try increasing your vegetable intake. Eat 3 servings of a variety of vegetables (multiple colors) at least 5 days a week. Women and Men from 18 years and older need anywhere from 2 to 4 cups of vegetable per day, according to myplate.gov.

Fun Food Facts

Did you know, January is National Soup Month?

The word soup comes from the Latin word 'suppa' which means bread soaked in broth. Soups are a favorite especially during the colder winter months. Soups are a great one-pot meal option, and many are packed full of nutrients. In a study from Campbell Soup Company, 73% of respondents said soup provides comfort when they have a cold. Do you agree?

Need a speaker? Have questions about food, nutrition, or our classes? Contact us!

foodhelp@jocogov.org

Recipe of the Month

Creamy Chicken &

Noodle Soup

Preparation

Heat olive oil in a large stock pot over medium-high heat.
Add chopped onions, carrots, celery and salt and cook, stirring often, until vegetables are soft, about 6 to 8 minutes.
Add flour and stir to coat.
Stir in broth and milk, bring to a boil.
Add uncooked noodles to boiling mixture.
Cover and cook until noodles are al dente, about 8 minutes.
Stir in chicken and peas and cook for an addition 1 to 2 minutes.

Tips & Tricks

Add other herbs and seasonings to your liking such as Italian or cayenne.

Kitchen Corner

Homemade soups are affordable and easy to prepare and can be nutritious with the right ingredients. Try these tips and easy substitutions to make your soup a little bit more nutritious yet still delicious!

Make and use your own homemade stock.
Choose reduced-sodium or no salt added broth or stock.
Use evaporated milk in place of cream.
Increase the amount of vegetables in a recipe.
Use non-fat yogurt instead of sour cream.
Increase fiber by adding beans.
Swap regular grains for whole grains like barley, farro, bulgur, whole-wheat pasta and brown rice.
Experiment with fresh and dried herbs to add flavor, instead of salt.

K-State Research and Extension is committed to providing equal opportunity for participation in all programs, services and activities. Program information may be available in languages other than English. Reasonable accommodations for persons with disabilities, including alternative means for communication (e.g., Braille, large print, audio tape, and American Sign Language) may be requested by contacting the JoCo KSRE Office two weeks prior to the start of the event at (913) 715-7000. Requests received after this date will be honored when it is feasible to do so. Language access services, such as interpretation or translation of vital information will be provided free of charge to limited English proficient individuals upon request.