Prairie Fare: Some All-wet Advice for Winter

December 22, 2005

Prairie Fare: Some All-wet Advice for Winter

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

“Mom, I have a sore throat. I need some chicken soup,” my daughter informed me the other day. She coughed to emphasize her point.

“My hands are really dry. Do you have some heavy-duty lotion?” my son asked, rubbing the cracked skin on his knuckles.

I took a look at each of their maladies and provided soup, lotion and tall glasses of water.

It’s definitely winter. Nagging colds and dry skin are common at this time of the year.

Maintaining enough moisture in our bodies is a nutritional concern during the winter. With the extremes in temperatures and often low humidity levels in buildings, we can be parched inside and out. Bundling up to stay warm while shoveling snow, skating or sledding results in water loss through perspiration, too.

It’s good advice to consume plenty of liquids during all seasons of the year. Unlike other nutrients, the human body doesn’t store water. While we can survive days without food, we need a regular supply of liquid.

Water plays many roles in the body. It helps us swallow foods and regulate body temperature, and aids digestion, absorption of nutrients and removal of wastes. Water also plays an important role in lubricating joints.

Staying well hydrated is important to health. Enjoying high-moisture foods such as soup, fruits, vegetables and various beverages are a good start to staying hydrated.

Some research links chicken soup with helping prevent colds or reducing their severity.

A University of Nebraska study showed that chicken soup extracts had a positive effect on clearing up colds even when diluted 200 times. The researchers believe that soup modifies the action of illness-fighting white blood cells. The vegetables in chicken soup also have biologically active compounds that may play a role.

Others have suggested that any hot liquid may help break up congestion. There also may be a “mom effect.” Having a significant person in your life make soup and otherwise take care of you might make you feel better because you believe it should.

Stay well hydrated this winter season with these tips:

Consider taking water breaks instead of coffee breaks. Caffeinated beverages, such as coffee and soda, are less hydrating than plain water.
Pass on the alcoholic beverages as a means of staying hydrated and warm. While a nip of brandy may seem to be “warming,” alcohol actually is dehydrating.
Carry a water bottle or pause for a drink when you pass a drinking fountain.
Have a beverage with all meals and snacks.
Start meals with soup.

Here’s an easy chicken noodle soup recipe with added vegetables for extra nutrition. You also can substitute cooked turkey.

Quick Chicken Noodle and Vegetable Soup

4 1/2 c. chicken broth (homemade or canned)
1/2 c. chopped onion
1/2 tsp. dried basil, crushed
1/2 tsp. dried oregano, crushed
1/4 tsp. pepper
1 10-oz. package frozen carrots and peas (or your choice)
1 c. cooked chicken, cubed
1/2 c. small egg noodles

Combine the chicken broth, onion and spices in a large saucepan. Add vegetables and pasta and bring ingredients to boiling. Reduce heat and simmer six to eight minutes until vegetables are crisp-tender. Stir in the chicken. Heat thoroughly.

Makes six servings. Each serving has about 130 calories, 7 grams of fat and 6 grams of carbohydrate.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Rich Mattern, (701) 231-6136, richard.mattern@ndsu.nodak.edu

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