Ingredients
  • ½lb boneless skinless chicken breast, cut into small chunks
  • 12oz whole wheat linguini or fettuccini, broken in half
  • 4 medium carrots, peeled and cut in thin 3 inch long strips
  • 1 medium red bell pepper, cut in thin 3 inch long strips
  • 1 bunch green onions, white part sliced and green part cut in 3 inch long strips
  • 4 cloves garlic, minced
  • ¼ cup soy sauce
  • 1 teaspoon garlic powder
  • 1 teaspoon corn starch
  • 1 tablespoon sugar
  • ½ teaspoon red pepper flakes
  • 4 cups chicken or vegetable broth
  • ½ cup water
  • 2 teaspoons extra virgin olive oil
Instructions
  1. Add the chicken, then the pasta, then the remaining ingredients to a large stockpot and cover. Bring to a boil. Stir and reduce to a simmer. Cook covered for about 15 minutes, stirring occasionally. Cook until most of the liquid is gone and the chicken is cooked through.
Notes
Calories: 332 Fat(g): 4.7 Saturated Fat(g): 0.3 Protein(g): 17.6 Carbohydrate(g): 53.9 Fiber(g): 7
Recipe and Photo Credit: www.thewholesomedish.com

This Halloween don’t turn into a pumpkin…instead grab a pumpkin and treat yourself to our “Spootakular” at home circuit workout!

  1. Spooky Stretches: Spend a few minutes doing simple stretches.  Side bends, ankle bounces, alternate toe touches, leg swings and forward knee raise are examples.
  2. Monster March: Extend arms while holding a pumpkin. March in place, bringing knees up as high as you can for 1 minute. Rest 30 seconds and repeat 2 times.
  3. Witches Wall Sits: Stand in front of a wall (about 2 feet in front of it) and lean against it. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 20-60 seconds. Come back to start and repeat 5 times. (To add intensity, hold your pumpkin with both hands in front of your body.)
  4. Halloween Hop: Stand with feet 6 inches apart. Squat, then push up, leaping forward and as high as you can. Repeat 7 times.
  5. Creepy Crunches: Lie on your back with hands holding a pumpkin over your chest, with knees bent and feet flat on the floor about two feet apart. Lift legs vertically, toes pointing toward the ceiling. Lift your shoulder blades off the ground and extend pumpkin vertically toward toes. Repeat 7 times.
  6. Spider Step Ups: Hold the pumpkin at your chest facing side of bench, step or platform. Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs. Do this for 1 minute. Rest 30 seconds and repeat 2 times.
  7. Skeleton Squats: Hold the pumpkin at your chest and do a squat. Then touch the pumpkin to the ground. As you come up, lift the pumpkin overhead. Repeat 7 times.
  8. Scary Jacks: Stand with your feet together and arms at your sides to do jumping jacks. Hop in the air as you extend your legs out wide and move your arms above your head. Move your hands together as your feet touch the floor. Hop back into the air, move back to the staring position and repeat in a steady motion for 30 seconds. Rest 30 seconds and repeat 2 times.
  9. Tombstone Twist: Stand with feet shoulder-width apart and pumpkin in hands. Extend arms so pumpkin is at chest height. Rotate arms from and upper body from side to side, pivoting your opposite foot for more range of motion. Repeat 7 times.
  10. Mummy Climbers: Start in plank position (hands and toes on floor, back straight, abs engaged). Bring right knee to chest and tap toe on floor; straighten leg. Repeat with left knee. Do for 1 minute.
  11. Vampire Victory Dance: Grab your pumpkin and practice your Frankenstein steps by  “boo”gieing for 2 to 5 minutes.

 

There’s no trick about it, your body will love this spooktakular treat of a workout!

Congratulations to Jennifer A,  Mary Ann S and Jenny J! They are our GRAND PRIZE Winners in the Fall into Fitness, Food and Fun Challenge! Thanks to all who participated. Look for our next challenge coming next week! 🙂

For those of you who completed 5 of 7 days, for the six weeks of the challenge, simply email us at info@bewellsouthdakota.com and let us know how you did!  By emailing us, you will be entered into a drawing to be one of THREE WINNERS. You could win $50 for Fitness, $50 for Food, or $50 for Fun! 

Please submit your entries by noon today, October 29th.

 

Ingredients:
1 cup soy milk
1/2 cup rolled oats
1 banana, broken into chunks
14 frozen strawberries
1/2 teaspoon vanilla extract
1 1/2 teaspoons Splenda
Directions:
1. In a blender, combine soy milk, oats, banana and strawberries. Add vanilla and sugar if desired. Blend until smooth. Pour into glasses and serve.