Workday Stretch Session

Now it's no secret that sitting for hours all day isn't good for our health. Things like standing desks, exercise-ball chairs and walk-breaks make it easier to give your muscles some action and your sit-bones a breather.  We have some more suggestions for getting creative with the sitting situation - stretch it out! The following stretches target the major muscle groups that get tense or stiff after a full day of work (or traveling):

1. Arms & wrists -
Hold arms straight out to each side, making small circles with the wrists. Rotate clockwise and counter clockwise for 15-30 seconds each way.

2. Shoulders & neck -
Reach your arms behind you, and interlock your fingers so that your palms face. Lift your arms so you feel a stretch in your chest and front shoulders. Draw your chin down to avoid crunching the neck.
Stretch one arm out straight out front, and grab the elbow of the outstretched arm with your other hand. Pull it across your chest, stretching your shoulder and upper back muscles. Repeat on the other side.

3. Abs / Core -
Sitting or standing, reach one arm all the way up and tilt to the opposite side (ex: reach the right arm up and stretch toward the left side, stretching out the right side obliques/abdominals). Repeat on the other side.
Do seated leg extensions to work the core: Brace yourself on the chair and extend each leg straight out in front, one at a time. Hold at the top (straightened out, parallel to the floor) for 5-10 seconds, flexing and pointing the toes. Repeat on the other side.

4. Hip Flexors -
Kneel on the floor, using the tops of your shins as your base. Pick up your left leg and place the left foot on the floor, keeping the knee directly above ankle. Keep both hips horizontally aligned as you move your torso toward the wall in front of you, gliding the knee forward. You may feel a stretch in your calf and Achilles. Place the hands on the top of the left thigh for support. Hold for 30 second. Switch sides. Repeat.

5. Hamstrings, Back & Spine -
Lying on your back, bend your knees and put feet flat on the floor. Draw both knees into the chest and gently rock up and down. Then extend the left leg straight on the floor as you keep the right knee hugged towards the chest. Take a few breaths here and enjoy the hamstring stretch.
Keeping your right shoulder on the floor, guide the right knee across the midline of your body, towards the floor, with your left hand. It's okay if your knee doesn't touch the floor. Stop if you feel any pain at all. After 30 seconds, draw that knee back to center. Switch legs and repeat on the other side.

6. Chest
Place your hands on your head right behind your ears and press your elbows back as far as you can. Hold for 15 to 30 seconds. Relax, breathe and repeat.

For more ideas:
Simple Stretches That Can be Done in a Workday
Stretches for Desk-Workers

Chicken & White Bean Chili Soup

With the weather cooling down, turning on the oven and making soup has suddenly become appealing again. This is my new favorite soup - it's really easy to make and is sure to be a crowd pleaser. Serve as is or top with cilantro, grated cheddar cheese, hot sauce, or a dollop of plain Greek yogurt (for added creaminess).

Chicken & White Bean Chili Soup
Makes one large pot (about 4 quarts) - serves about 6

Ingredients:
·      2 small or 1 large onion(s), diced
·      1 Tbsp. olive oil
·      2 cans (4 oz. each) diced green chilies
·      4 cloves garlic
·      2 tsp. cumin
·      1 tsp. oregano
·      1/4 tsp. pepper
·      1/4 tsp. cloves
·      3 cans (14.5 oz. each) chicken broth (low sodium)
·      4 cups pulled rotisserie chicken
·      3 cans (15.5 oz. each) Great Northern white beans, drained and rinsed

Instructions:
1) In a large soup pot, sauté onions and oil together until onions are transparent.
2) Add green chilies, garlic, cumin, oregano, green chilies, pepper, cloves, and sauté 2 to 3 more minutes.
3) Add chicken broth, chicken, and beans. Bring to a boil; cover pot and simmer 15 minutes.
4) Serve hot and enjoy!

Serves 6. Nutrition per serving (does not include additional toppings): 390 calories, 6g fat (1.3g saturated fat), 46g protein, 38g carb, 11g fiber, 5g sugar, 500g sodium

Plant-Based Eating to Prevent Cancer

Welcome to Breast Cancer Awareness Month! This week we're focusing on easy ways to incorporate diet and nutrition habits into a healthy lifestyle that can help prevent certain cancer risks.  Eating a plant-based diet has been shown to decrease the risk of many types of cancer, including breast. In particular, a diet rich in natural compounds known as phytochemicals, found mostly in colorful fruits and vegetables, can promote health. Phytochemicals work together with vitamins and nutrients to combat disease, acting as antioxidants to protect against or repair damage to cells.

With that in mind, here are some tips for incorporating a plant-based, whole foods rich diet into your life this month.   

Have LESS:

• Red meat
  Choose the leanest cuts to reduce saturated fat.
• Processed meat
  Limit lunch meat, sausages, hot dogs, etc.
• Trans fat
  Avoid packaged foods that include the words "hydrogenated" or "partially hydrogenated" on their ingredients label - that's trans fat!
• Saturated fat
  Found mostly in animal products, such as meat and full fat dairy.
• Refined carbohydrates
• These foods (like white bread, white rice, etc.) have been stripped of their nutrients in processing.
  Choose whole grains and whole wheat options instead!
• Refined sugar
• Alcohol
  Limit to one drink per day.
• Soda
  Soda interferes with calcium absorption and has no nutritional value.

Have MORE:

• Whole foods
  Fruits, vegetables, whole grains, nuts, seeds, legumes, olive oil, etc.
• Lean protein
  Fish, poultry, beans
  Fish also includes omega 3's, which will help reduce inflammation.
• Whole grains
  Whole wheat bread/pasta, brown rice, barley, quinoa, bulgur, oats, etc.
• Seasonings (salt-free)
  Tumeric and ginger in particular include antioxidants and are anti-inflammatory.

Interested in more advice? The American Cancer Society offers free over-the-phone counseling on nutrition by registered dietitians specializing in oncology. Follow-up materials and support is also offered. Call 800-227-2345 for more information.