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From YouTube: Time to be Well Episode 5
Description
Time to Be Well is a series in which your host, Kathy Barry, walks viewers through several healthy, easy and delicious recipes. In addition, the Fitness Source team will be demonstrating several quick and effective exercises that can be done most anywhere.
The recipe for this episode is vegetable soup. Past shows can be viewed and recipes can be printed from the KCMO.gov web site at http://kcmo.gov/timetobewell.
A
A
B
I
think
that's
right
and
for
some
people
it's
especially
important
to
be
able
to
decipher.
What's
on
the
Nutrition
Facts
label,
one
in
three
American
adults
have
high
blood
pressure
and
one
in
six
American
adults
have
high
cholesterol
levels.
So
it's
really
important
to
understand
how
to
read
the
information
on
the
package.
For
instance,
when
you
pick
up
this
package,
you
see
there's
some
information
on
the
front,
but
what
we
need
to
focus
on
is
the
Nutrition
Facts
label.
On
the
back
of
the
package,
good.
A
B
Wouldn't
the
next
thing
you
want
to
look
at
after
the
number
of
servings
per
container
is
the
number
of
calories
per
serving
so,
for
instance,
with
this
product
here
we
have
210
calories
per
serving,
but
the
product
has
two
servings
per
container,
which
means
you're
getting
over
400
calories.
If
you
eat
the
whole
container,
which
might
be
more
calories-
and
you
meant
to
have
it
that
meal
and
the
next
thing
on
the
label
is
fat.
Oh.
A
Fat
is
really
good
to
take
note
of
now.
There
are
good
fats
and
there
are
bad
fat.
Fat
tends
to
get
a
bad
rap
in
our
country.
The
two
fats
that
are
the
most
harmful
forests
are
the
trans
fat
and
the
saturated
fats
and
the
trans
fats
always
have
the
word
partially
hydrogenated
or
hydrogenated
vegetable
oil.
The
saturated
fats
typically
come
from
animals
or
they're
hard
at
room
temperature.
This
particular
product
has
12
grams
of
saturated
fat,
but
it
doesn't
have
any
trans
fat
or
so
it
says,
on
the
label.
A
B
That's
right:
Cathy
olive
oil
is
a
heart-healthy
oil.
You
know
another
consideration
for
heart.
Health
is
how
much
sodium
is
in
the
food
that
you're
buying
most
Americans
consume
far
more
sodium
than
they
should
every
day
the
recommended
amount
for
an
American
adult
is
2,300
milligrams
or
even
less,
if
you're
at
greater
risk
or
already
have
high
blood
pressure.
So,
let's
take
a
look
at
this
package
here.
I
see
that
there
are
seven
hundred
90
milligrams
of
sodium
per
serving
and
two
servings
per
container.
B
A
Next
item
that
we're
going
to
look
at
is
carbs
and
fiber.
Now
carbs
of
fiber
are
another
area
that
sometimes
get
misunderstood.
The
truth
is
that
whole
grain
carbohydrates
are
a
very
good
source
of
slow
burning
fuel
that
keep
you
healthy
and
satisfied.
A
good
rule
of
thumb
is
to
try
to
get
20
to
25
grams
of
fiber
in
your
diet
every
day
and
when
you're
looking
at
grain
products,
you
want
to
have
one
hundred
percent
whole
grain
or
have
at
least
two
to
three
grams
of
fiber
per
serving
you.
B
Know
Cathy
a
healthy
whole
wheat.
Bread
like
this
is
a
good
example
of
a
wholesome
product.
It's
not
going
to
have
a
lot
of
ingredients
on
the
list
in
comparison.
The
product
like
this
just
has
a
long
list
of
ingredients.
It
has
words
that
you
might
not
even
recognize
it
doesn't
even
sound
like
food.
Another
thing
to
think
about
what
the
ingredients
list
is.
The
ingredients
are
listed
in
the
order
of
how
much
if
the
item
is
in
the
product.
B
C
Hi,
my
name
is
Leia
Darden
and
I'm,
a
fitness
specialist
over
here
at
fitness
source
right
now.
We're
here
on
location
in
the
group
exercise
room
at
Fitness
source,
and
I'm
going
to
show
you
guys
a
few
moves
that
you
can
do
with
little
to
no
equipment
at
home
at
the
gym
or
anywhere.
The
first
exercise
that
we're
going
to
do
is
the
lawnmower,
where
we
utilize
the
resistance
band
you're,
going
to
put
your
right
foot
toward
the
middle
of
the
band
and
slightly
bend
those
knees.
C
Then
you'll
go
to
the
other
side
left
foot
right
on
bend.
Those
knees
lead
with
that
elbow
and
down
The
Closer.
Your
foot
is
to
the
middle
of
the
band
the
easier
the
workout
will
be.
If
you
want
more
of
a
challenge,
go
ahead
and
move
that
foot
closer
to
the
handle,
and
it
will
be
even
harder
for
you,
of
course,
do
not
forget
to
breathe
for
this
particular
exercise.
C
C
C
C
So
those
of
you
that
don't
have
weights
handy
go
ahead
and
grab
a
water
bottle.
I
know
this
is
really
light,
but
it
does
the
job.
You
really
want
to
make
sure
you
have
perfect
form.
So
you're,
not
cheating
yourself
out
of
a
good
workout,
and
you
want
to
make
sure
you're,
breathing
and
you're
working
your
core.
A
Okay,
let's
make
some
vegetable
soup.
We
were
in
the
store
today
which
sarah
and
I
talked
about
soup
and
sodium,
and
so
we're
going
to
prepare
one
here
today.
That
is
quick,
easy
and
very
nutritious.
It's
also
very
healthy
and
fun
to
make
soup
at
home.
It's
a
good
comfort
food.
So
let's
turn
on
our
stove
and
add
some
olive
oil.
Everything
is
always
good
sauteed
in
a
little
olive
oil
and
to
that
we're
going
to
add
about
a
half
a
cup
of
onion
and,
of
course,
some
garlic.
A
A
If
you're
watching
your
calories
or
watching
your
budget,
this
is
a
great
great
meal
for
your
family,
most
kids,
really
like
vegetable
soup.
They
may
not
like
carrots
by
themselves,
but
if
you
put
them
in
a
good
vegetable
soup,
kids
like
them,
so
we're
going
to
add,
we've
got
onions
and
we've
got
garlic,
we're
going
to
add
some
celery
to
that
and
we're
just
going
to
kind
of
get
that
going
and
to
that
after
we
start
to
sauté
that
a
little
bit
we'll
add
our
seasonings.
We've
got
some
time
and
we've
got
some
bay
leaf.
A
So
we'll
add
that
in
and
in
here
we
have
some
vegetable
broth
and
we
have
some
v8
juice.
Now
I
used
a
low-sodium,
v8
juice
and
I
used
some
regular
v8
juice,
so
the
two
together
make
for
a
nice
flavor.
So,
let's
add
our
seasoning
just
bay
leaf
and
thyme.
Now
after
that,
simmers
a
while
you're
going
to
want
to
take
that
bay
leaf
out
of
there,
because
it's
not
good
to
digest.
A
Let
that
simmer
a
bit
and
then
we'll
add
our
our
stock.
For
this
vegetable
soup
we
are
using
some
white
beans.
White
beans
are
a
nice
source
of
protein
and
then
I
love
to
add.
At
the
end,
cabbage
we've
got
some
nice
cabbage,
so
this
is
a
really
hearty
soup
and
it's
really
nice
in
the
winter,
and
it's
also
things
that
you
would
have
in
your
home.
So,
let's
add
the
stock
again,
this
is
vegetable
stock
and
this
is
v8
juice.
A
A
This
will
be
really
good
after
a
cold
day,
we'll
add
our
white
beans
really
like
white
beans
and
soup
rather
than
vegetable
soup,
rather
than
red
beans
or
black
beans.
I,
just
think
that
they
look
prettier
in
there.
One
thing
I
don't
particularly
like
to
add
in
vegetable
soup.
This
is
just
my
particular
opinion,
but
I
think
that
broccoli
and
zucchini
kind
of
breaks
down
and
gets
kind
of
mushy.
So
I
like
these
vegetables
that
hold
their
their
texture
and
their
flavor
so
and
then
we'll
add
our
carrots.
A
Look
at
that
and
we'll
just
add
some
frozen
mixed
vegetables.
Those
are
good
too,
so.
We've
got
some
color
in
there.
Add
that
all
in
there
and
then
we're
going
to
add
our
cabbage
and
we're
going
to
let
this
simmer
I
would
let
it
simmer
for
about
an
hour
or
you
could
put
this
in
your
crock-pot
before
you
head
off
to
work
and
now,
if
it's
too
thick,
you
might
need
to
add
a
little
bit
more
water
or
a
little
bit
more
broth.
A
I
think
I
got
a
little
overzealous
with
my
vegetables,
but
you
can
add,
add
some
more
to
kind
of
thin
it
out
a
little
bit.
It
has
far
less
sodium
than
a
regular
canned
soup,
and
it
has
you
know,
maybe
about
300
calories
for
a
nice
big
serving
and
I
can
tell
you
making
soup
from
home
from
scratch
at
home,
and
you
know
smelling
it
in
your
kitchen
and
when
you
come
home
after
a
long
day's
work,
everybody's
going
to
have
stress
in
their
life.
A
D
D
A
A
That
is
some
delicious
looking
soup
and
it
has
some
powerful
nutrition
and
I
would
serve
it
with
a
nice
crusty
whole
grain
roll
just
like
that
and
there
you
have
it
an
easy
soup,
that's
easy
to
prepare
and
low
in
sodium
for
your
convenience.
You
can
find
all
of
these
recipes
at
KCMO
org,
slash!
Well,
casey!
I'm
cathy
barry!
Thank
you
for
watching
and
thank
you
for
taking
care
of
yourself
through
better
health
and
better
nutrition.