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Rise and Shine Yoga: Easy Stretches You Can Do On Your Bed

by Sadie Egan

Let’s face it, some morning can be rough. Making it hard to leave the comfort and warmth of your bed to begin the day. You may not have gotten enough sleep, or you did but it wasn’t good sleep, leaving you restless and maybe even a little irritable.

When this happens, one of the first things we tend to do is seek out that quick “pick-me-up”. Usually of the caffeinated variety. I am pretty guilty of this, I love my morning coffee! But that is not the only way to boost your energy and prepare for the day ahead.

Stretching in the morning can give you the jumpstart you need to make it through the entire day. Plus, stretching daily has a variety of potential health benefits. Such as better range of motion, improved circulation, increased attentiveness, and decreased risk of injury.

Try taking 10-15 minutes in the morning to benefit your whole day. Below are 12 simple stretches (that you can complete right from your bed) to start your morning off right.

Rise and Shine Yoga

Hold each position for 15-30 seconds, modify as needed, and stop if you feel any pain. Remember to focus on your breathing while completing these stretches. Inhale to start, exhale to release.

  1. Upward Facing Dog

easy yoga

  1. Downward Facing Dog

simple yoga

  1. Child’s Pose, Extended

morning yoga

  1. Cat Pose

  1. Table Top/Box

  1. Cow Pose

  1. Corpse

  1. Supine Spinal Twist

morning stretch

bed stretch

  1. Happy Baby

easy yoga

  1. Seated Forward Bend

morning stretch

  1. Mountain Pose

  1. Standing Lateral Bend – From Mountain Pose, interlock your fingers and rotate your hands upward, allowing your palms to reach for the sky. From there, begin to reach for the right with your palms. Thus, creating a slight bend on your right side of your body while lengthening the left side of your body. Repeat this for the left side of your body.

Interested in trying more yoga? I found Pocket Yoga to be a very useful resource when attempting new yoga poses. For each position/pose the site includes: the name(s), category/subcategory, difficulty level, description of how to execute the pose, and the health benefits associated with the position.

Cancer and Obesity: How to Reduce Your Risk

by Madi Johnson

We are excited to introduce our guest blogger, Doranna Anderson. Doranna is the Comprehensive Cancer and Control Program Consultant for the Cancer Prevention and Control Branch at the NC Division of Public Health. cancer and obesity chart

Cancer and Obesity: How to Reduce Your Risk

Recently I read a new Centers for Disease Control and Prevention (CDC) fact sheet about Cancer and Obesity (in Spanish El cáncer y la obesidad). I found it very interesting and was surprised to learn how those extra pounds could increase my chances for 13 different types of cancers.

I did find it encouraging to read about what is being done by individuals and the community to promote healthy eating and physical activity to reduce our cancer risks. I encourage you to take a moment to learn what you can do for yourself, your family and your community to reduce cancer risks.

During this time of year, it is easy to get caught up in the hustle and bustle of what we need to do and gifts we need to buy. I started thinking about the best gift we can give to ourselves – our health. If we have good health we can do everything we want to do. I thought about some of my family and friends who have been diagnosed with cancer and received or are going through treatment.  Thankfully most have survived. What better motivation to maintain a healthy weight or be inspired to lose weight to reduce my risk for cancer.  Then I can continue to do the things I love and be there for my family and friends through challenging times.

Thank you to the Holiday Challenge for motivating us during this special time of year and hopefully inspiring us to continue to eat healthy, be physically active, improve our lifestyle habits and maintain a good health status into the new year.

Move Over Pills, Bring on the Parks

by Cathy Thomas

Going to a park is proving to help individuals cope with a host of health issues. Anxiety, depression, attention deficit disorder as well as chronic illnesses such as diabetes and high blood pressure, all improved by spending time outside moving. That’s right, it’s as simple as visiting a park. parks

While doctors are now writing Parks RX prescriptions for patients, consider writing your own Parks RX for 2018. See this clip for the 3 things to listen to in the woods:

https://www.nbcnews.com/health/health-news/dose-nature-doctors-prescribe-day-park-anxiety-n823421.

Do you have favorite parks in your area? How to do you like to move more and experience nature?

Holiday Challenge Testimonial: Laura

by Madi Johnson

Below is a testimonial from Holiday Challenge participant, Laura. Way to go, Laura!

holiday challenge

“As of September, I have lost 65 lbs. I’m still not quite where I want to be, but I don’t plan on gaining any weight over the holidays. Thanks to the Holiday Challenge I should be able to keep the weight off.  I use your tips to help me stay on track & I am doing the virtual walk around Paris. I have already completed over 100 miles!!!

Thank you Holiday Challenge!!”

-Laura, Holiday Challenge Participant

We want to hear from you! To share your Holiday Challenge journey, and for the chance to be featured on our website and win a prize, please email holidaychallenge@esmmweighless.com.

To learn more about the Holiday Challenge, click here: Holiday Challenge.

 

The Ultimate Cheap, Easy, and Healthy Meal: Vegetarian Split Pea Soup

by Madi Johnson

Soups are my favorite go-to during the winter season. I love almost any and all soup flavors, but I try to stick to broth-based instead of cream-based to make sure it fits within my calorie budget. I also love the simplicity of soups, many of them are easy to throw together (especially in the crock pot). To see my favorite soup recipes I have tried so far (and continue to make often), click here: Tried and True Recipes.

Although many soups are easy and affordable, I have found the ultimate easy, affordable, and healthy soup. Vegetarian Slow Cooker Split Pea Soup. I was skeptical this soup would still have adequate flavor with the minimal ingredients and without the traditional ham that accompanies many split pea soups. I was pleasantly surprised by this velvety, comforting soup. This is the perfect dish for winter, it will warm you up and keep you full (25 grams of protein per serving!). Let me just say that again. 25 grams of protein per serving and this is a vegetarian meal that costs less than $3. 

That brings me to point number two about this soup: It. Is. Cheap. Less than $3 for the meal and less than $1 per serving. I have included my grocery bill below (I had salt, pepper, and olive oil on hand). Dry split peas and lentils are always great and affordable options.

Grocery Bill for Split Pea Soup

  • Carrots: $0.99 for a 32 oz. bag, ~$0.32 for 4 carrots
  • Yellow Onion: ~$0.16 per onion at Harris Teeter
  • 1 lb dry split peas: $1.29 at Harris Teeter, on sale for $0.99 (located in the dry beans and rice section)
  • Celery stalks: $1.99 for the bunch, $1 for four stalks
  • Olive oil
  • Salt and pepper
  • Optional spices: bay leaves, oregano, smoked paprika, or thyme

Total for grocery bill: $4.13

Total for meal: $2.47 

Total for serving (serves 4): $0.62

Finally, this soup could not be easier. Chop the vegetables, throw it all in a slow cooker, and serve 8 hours later. Boom.

Vegetarian Slow Cooker Split Pea Soup

Adapted from The Kitchn

healthy split pea

Ingredients:

  • 1 pound dried split peas
  • 1 onion, chopped
  • 4 medium carrots, peeled and chopped
  • 4 celery stalks, chopped
  • 2 Tablespoons olive oil
  • 1 teaspoon salt
  • Freshly ground black pepper
  • 6 cups water

Directions:

Place the split peas in an even layer in the slow cooker. Add the onion, carrot, celery, olive oil, salt, pepper, and spices. Add the water (no need to stir), cover, cook until the peas as soft, 5 to 6 hours on high or 8 to 10 hours on low.

Do You Mind?

by Dave Gardner

Even as a child I noticed that, in Nature, things begin to change in early or mid-November. mindfulnessDays get shorter, temperatures begin to fall and leaves gradually transition from vibrant green to shades of orange, yellow, red and brown, eventually floating to earth as part of the mysterious cycle of life. It seems that people also experience an unusual transformation in the fall as the holiday season makes it annual return.

The human transformation is no less obvious than the chilling air, early darkness or changing foliage, but the human change is focused on food and the urge or desire to consume as much and as often as possible. Not only are people compelled to overindulge at this time of year, but spend inordinate amounts of time and money preparing and seeking sugary, decadent, rich, calorie-laden and nutritionally challenged food and beverage whenever and wherever possible. The results of such behavior take many forms including, but not limited to: guilt, unwelcome weight gain, self-shaming, renewed New Year’s resolutions and a spike in YMCA memberships in January.

In recent years, the term “mindfulness” has become popular and frequently used in the lexicon of health and self-care. Mindfulness can be applied and useful in many ways, but as I understand it, mindfulness is the application of thoughtful awareness, understanding of self in the present. Unlike seasonal changes controlled by Mother Nature, humans possess the ability to recognize, think about and act on changes in their lives and environments based on what they deem important and most beneficial. If becoming and remaining healthy are important to an individual, s/he can use mindfulness to make decisions and choices that ensure and support health.

The holidays offer an unusual number of eating and drinking choice making opportunities. People who embrace and practice a mindful approach for personal health find it easier and fulfilling to make healthier decisions and choices. As you face and navigate the seasonal celebrations, buffets, holiday dinners and parties take a moment to think, reflect, remember and remind yourself of personal goals and priorities. Be true and good to you.

Best Quick Salad for the Holiday

by Carolyn Dunn, PhD, RD, LDN

Are you looking for a really quick salad to bring to a party or to round out a holiday meal? I know I am always looking for something healthy, delicious, and colorful to take to a party. There will be plenty of sweets and cookies – I like to bring something healthy and delicious. You might remember this salad from Week 1 of the Holiday Challenge, but it is worth bringing up again because this salad fits the bill in so many ways. It is red and green for the holidays, super delicious, has an acid punch to cut through richer dishes that may be on your plate, is inexpensive to make, and easy. I make it at home and serve it with grilled chicken or pork. Give it a try.

Tangy Apple Cucumber Slaw

healthy slaw

Source: Medinsteadofmeds.com

Serves 2

Ingredients

  • 1 apple, cut into matchsticks (use a sweet apple such as Red Delicious, or a tart apple such as Granny Smith)
  • ½ English cucumber, chopped
  • ¼ sweet onion, chopped
  • 2 celery stalks, chopped fine
  • ¼ cup white wine vinegar or rice wine vinegar
  • Salt and pepper to taste

Instructions

  1. Combine all ingredients in a large bowl.
  2. Serve immediately, or chill in refrigerator until serving.

Notes

  • This recipe goes well with Salmon Burgers, or as a bed for fish or chicken.
  • Prep Time: 15 minutes

Nutrition Information

Per Serving (Based on ¼ teaspoon salt and ¼ teaspoon pepper)

  • Serving Size: 1 cup
  • Vegetables: ½ cup
  • Fruits: ½ cup
  • Calories: 58 calories
  • Carbohydrates: 12 grams
  • Fiber: 2 grams
  • Protein: 0 grams
  • Fat: 0 grams
  • Sodium: 308 mg

For more delicious recipes, go to MedInsteadofMeds.com.

My Secret for Consistent Physical Activity

by Jen Sohl-Marion, RD, LDN

It took me nearly forty years to find the one thing that will prevent me from getting off track with my physical activity. exercise with dogFor the last few years, I’ve been motivated to walk at least thirty minutes, most days of the week. Admittedly, my routine isn’t the most intense, but for me, consistency is key. In the past, there had been times that I went strong with intense workouts for a few months in a row, and then completely fell off the wagon.

Walking is the one activity I will not give up, and I add in other workouts as inspiration strikes. For the past three years, I wake up early to walk and squeeze another walk in in the evening five days a week, on average.

You might be asking yourself, “What’s so special about walking, Jen. Don’t you get tired of it? Aren’t there days you just want to sleep in? Do you ever mix it up and run?” Well, of course I get tired of walking from time to time, and yes, there most certainly are days I think about opting to skip the stroll and catch some extra shut-eye. But, truthfully, there has not been a single occasion that I walked and regretted it…not a single time that I didn’t feel better after getting some fresh air and moving a bit. And, yes, I do run sometimes…often when my workout buddy feels inspired and picks up the pace.

Meet my motivation…Luna Sohl-Marion.

Before adopting Luna, I wouldn’t have guessed that my fuzzy-faced friend was going to be the most compelling reason I’ve ever had to keep my motivation to move. But, aside from offering the world’s best welcome home dance, she also gets more excited to go for a walk than anyone I know. And I just can’t say no to that…even on cold winter mornings. The excitement is contagious, and as a result, each time I walk with my playful pet, I feel uplifted.

I highly recommend a walking buddy…either human or canine! ?

 

Smart Start for the Holidays: Slow Cooker Steel Cut Oats

by Heidi Schoeppner, RD, LDN

This is the time of year when time feels short.  There is a lot of fun to be had –holiday parties, secret gift exchanges (and not-secret gift exchanges), favorite movies or productions to watch, and all the things to decorate!  All this merriment often means I stay up later than I intended and struggle to get “up and at ‘em” the following morning. To make sure I get myself started on the right foot, I make a week’s worth of oatmeal in the crockpot and have a fast and filling breakfast waiting for me every morning.

These oats are delicious and keep me satisfied until lunch. And with so many topping options, it’s easy to keep breakfast interesting.  Only 5 minutes of prep on Sunday for fuel all week long!

healthy slow cooker oatmeal

Slow Cooker Steel Cut Oatmeal

This recipe is based off a 2015 recipe from the Fit Foodie Finds blog.

Ingredients:

  • 1 cup steel cut oats
  • ½ cup quinoa, rinsed well
  • 6 cups unsweetened almond milk
  • ¼ cup maple syrup
  • Generous sprinkle of cinnamon
  • Dash of salt

Instructions:

  1.      Mix all ingredients in the crock in a slow cooker.
  2.      Cook on high for 4 hours.
  3.      Transfer cooked oatmeal into an airtight container and store in the refrigerator.
  4.      When ready to eat, heat oatmeal in the microwave. I top my oatmeal with plain greek yogurt, peanut butter, fruit, nuts, or any combination of these.

Best LOW Sugar Cookie Recipe – EVER

by Carolyn Dunn, PhD, RD, LDN

The holidays almost always include baking for my household. We try to keep it healthish as much as we can. I follow the Mediterranean diet pretty closely so that means very low sugar.  How can you make a Holiday special treat but limit sugar? Try these delicious Med Meringues. They are super delicious, packed with healthy nuts, easy to make, and have only ½ teaspoon of added sugar per cookie.

healthy cookies

Med Meringues

Meringue cookies are usually just egg whites, flavoring and sugar. These unbelievably delicious Med Meringues use the technique of beaten egg whites combined with nuts and seeds for a meringue with med influence, healthy fat, and low sugar. You can use any combination of nuts and seeds. If you have small or medium eggs, use an extra egg white. Be sure to use unsalted nuts and seeds.

40 cookies

Prep Time: 30 minutes

Total Time: 1 hour

 

Ingredients:

  • 1 cup sunflower seeds
  • 1 cup sliced almonds
  • 1 cup pumpkin seeds
  • 1 cup shredded unsweetened coconut
  • ½ cup old fashioned oats
  • ½ teaspoon kosher salt
  • 3 tablespoons olive oil
  • 2 large egg whites
  • ½ cup sugar

Directions:

  1. Preheat oven to 350 degrees.
  2. Heat olive oil in a large skillet or stir fry pan until hot but not smoking.
  3. Add the sunflower seeds, almonds, pumpkin seeds, coconut, oats, and salt. Toss for several minutes until toasted. Keep the mixture moving and reduce heat so it does not burn.
  4. Put the nut mixture in a large bowl and refrigerate until cool.
  5. Beat the egg whites using a hand or stand mixer until foamy. Continue to beat and slowly add the sugar, beat until thick.
  6. Combine the nut mixture and egg whites. Fold together until combined.
  7. Drop by rounded tablespoon on to parchment lined baking sheet (you can also use a baking mat or lightly greased cookie sheet).
  8. Bake for 15-20 minutes until slightly brown. Cool on a wire rack. Store in airtight container at room temperature.

 

Serving Size: 1 cookie

Vegetables: 0 cups

Fruits: 0 cups

Calories: 85

Carbohydrate: 6 gm

Fiber: 1gm

Protein: 3gm

Fat: 8gm

Sodium: 33mg