Essentrics® Dynamic Stretch Workout – A Game Changer for Me!

February 15, 2023February 14, 2023 by Christine Lavelle

As I entered my late 40’s, I occasionally developed painful “knots” in my shoulder muscles. To alleviate the discomfort, I tried massage, foam rollers, exercise ball stretches, yoga, and age-targeted stretching exercises. The knots and accompanying pain would improve for a while but then return. To be honest, stretching has always been challenging for me, and I have never stuck with any particular routine long enough to really enjoy any tangible long-term benefits.

One day while browsing the shelves at my local public library, I came across a book titled Aging Backwards® by Miranda Esmonde-White. I was intrigued! I checked that book out and began working through some of the Essentrics® workout exercises. I felt great! On the Essentrics®: Dynamic Stretch Workout website I found a few workout videos which were extremely helpful to me. I felt like a new woman but continued to struggle with being consistent with the workouts.

On a whim, I decided to try the Essentrics® Classical Stretch® TV series which airs on my local PBS station. My only hesitation was that the program airs on weekdays at 5:30 am. Yikes! I have always been an early riser so decided to set my alarm for 30 minutes earlier and give it a go. I am hooked and have not missed an episode since then! I now look forward to my Monday through Friday 5:30 am Classical Stretch® TV program and actually miss having the workouts on the weekends. Who knows, maybe I will consider subscribing to the Essentrics® TV streaming service in the future. I feel great and definitely have improved flexibility, range of motion, and posture. For me, all this translates to an improved sense of self and an added spring in my step.

If you haven’t found a stretching program that works for you, I encourage you to visit the Essentrics® website or search for one of their workout videos on YouTube. I have been very pleasantly surprised by the results I have achieved with the workouts.

* This is not a sponsored or endorsed view of Essentrics® or Classical Stretch®. All opinions expressed are my own.

You Might Also Enjoy:

Finding YOUR Gym

One Year of a Gym Membership

How Can I Exercise Without Going to the Gym?

Don’t miss another great blog: Subscribe Now

Kale, Arugula, and Farro Salad

February 14, 2023May 23, 2023 by Carolyn Dunn, PhD, RD, LDN

Picture from medinsteadofmeds.com

If you have never tried the grain farro, this is a great place to start. I like cooking it using the pasta method. This means you use lots of water and cook until tender and drain, as you would pasta. It usually takes around 45-55 minutes. Farro is an ancient grain with a slightly nutty and chewy texture. It provides a great texture to the salad. The kale and arugula are a perfect combination.

Serves: 8
Serving size: 1/8 of recipe
Prep time: 10 minutes
Cook time: 45 minutes
Total time: 55 minutes

Ingredients

2 cups cooked farro
1 bunch kale
1 box (5 ounces) arugula
1/2 cup sliced almonds, toasted
3 ounces feta cheese, crumbled

Citrus Salad Dressing

3 lemons, juiced
6 tablespoons olive oil
Salt and pepper to taste

Directions

Cook farro according to package directions to yield 2 cups of cooked grain.
Once cooked, chill farro.
Wash and remove ribs from kale.
Chiffonade kale into small strips.
Combine the farro, kale, and arugula.
Dress with Citrus Salad Dressing.
Top with almonds and feta.

Nutrition Information per Serving

“My instructor managed to make a connection with us online…it really felt like a community that I wanted to be a part of and did not want to miss.”

February 14, 2023February 14, 2023 by Casey Collins

“I wanted to thank my instructor for everything she taught me and the support during my time in the program. When my doctor informed me that I was pre-diabetic and needed to lose weight, I signed up for this program thinking that it would be just another program where we attended. From the beginning, the knowledge imparted was valuable and relevant. My instructor managed to make a connection with us online and helped us connect to each other. It really felt like a community that I wanted to be a part of and did not want to miss.

Thanks to this program, I have learned so many things and have made several lifestyle changes. Not only are my eating habits better, but I am more cognizant of my sleep and screen time. I am thankful to say that I lost 10 pounds over the course of the year and I feel better. Over the Christmas holidays, I was able to go back into my closet and take out and wear pants that I could not wear before. There are a number of milestones that I have accomplished thanks to my instructor and this program. I even have a new personal “healthier” recipe book that I have developed as a result of my sessions…Thank you again for all that you have done for me.”

– Anthony, a successful Eat Smart, Move More, Prevent Diabetes participant

Chicken Stock in an Instant Pot

January 9, 2023January 10, 2023 by Casey Collins

Store-bought rotisserie chicken is a meal prep wonder in my house. One of my favorite meal prep “tasks” on a weekend afternoon is processing a rotisserie chicken and then making chicken stock in my Instant Pot. I pull out my vegetable scraps from the freezer and a few fresh ingredients to make a flavorful stock. If I’m feeling really ambitious I might segway straight into a delicious soup afterward.

When making stock with a whole chicken carcass, the end result is more similar to bone broth than the regular boxed variety. Once the stock is completely chilled it will become slightly gelatinous due to the collagen from the bones and connective tissue. This stock doesn’t cook nearly as long as a traditional bone broth but it still gives you a LOT more flavor than regular stock. It is great in recipes like this Quick and Easy Pho recipe.

Chicken stock or vegetable stock is a great no-recipe recipe. You can use whatever you have on hand and it makes a wonderful freezer staple. Homemade stock is almost always going to be better than the boxed variety. Personally, I almost never have fresh parsley and thyme on hand but I do usually have ginger and turmeric so I use those instead. Other ingredients to consider include–mushrooms, corn cobs, fennel (stalks and trimmings), bell peppers, pea pods, chard (stems and leaves), celery root parings, marjoram (stems and leaves), basil, and potato parings . . . experiment to find your preferred combination.

INGREDIENTS

1 rotisserie chicken carcass
1 large onion
2 carrots
2 celery stalks
2-4 cloves garlic (based on personal preference)
8 sprigs of fresh parsley
6 sprigs of fresh thyme
2 bay leaves
10 whole peppercorns or fresh cracked pepper
1 tsp salt
8 cups water

DIRECTIONS

The carrots do not need to be peeled and the onion skin can be left on. Chop scrubbed vegetables into 1-inch chunks. Peel the garlic.
Turn the Instant Pot on to the low Sauté mode. Add the chicken carcass pieces and sauté for 2-3 minutes, or until browned and pieces begin to stick to the bottom of the pot. Press the cancel button to turn off the heat.
Add the chopped vegetables, garlic cloves, and herbs to the pot. Pour 8 cups of cool water over the contents of the pot. Do not fill more than 2/3 to the top.
Lock the lid into place, close the steam release valve, and press the “manual” button. Adjust the cooking time to say 30 minutes if that is not the default. The display will turn to “ON” indicating that it is heating and pressure is building.
After the pot reaches high pressure (this takes about 10-15 minutes), the display will count down 30 minutes. When 30 minutes is up, it will beep and switch to “keep warm” mode. Press the cancel button and allow the pressure in the pot to reduce naturally (this varies but expect at least 15 minutes). You’ll know the pressure is at a safe level and it’s okay to open the pot when the silver float valve on the lid has fallen down. Carefully open the steam release valve and remove the lid.
Strain the stock. It is recommended to use a fine wire mesh strainer over and ladle the stock into a large bowl. Discard all bones, spices, herbs, and vegetable scraps. Taste the stock and add salt if desired.
Place the stock in air-tight containers and refrigerate until completely cool. When the stock chills it will likely turn gelatinous because the collagen will be suspended throughout the liquid. If there is a layer on the top that can be skimmed off, you can skim this off if you want.
Keep the stock refrigerated and use it within three days, or freeze it for longer storage. Let the stock cool in the fridge completely before transferring it to the freezer.

*Nutritional analysis was not able to be completed due to the variability of the ingredients.

Adopt Flexible Thinking in 2023

January 2, 2023December 2, 2022 by Casey Collins

It is the beginning of the calendar year and many people participate in the tradition of making New Year’s resolutions which typically involves changing habits or setting personal goals. Whether you choose to embark on new goals at the beginning or middle of the calendar year, we want to remind you that when setting goals or beginning new habits, it is best to focus on making good decisions, not perfect ones. A good decision moves you in the direction you want to go–it does not catapult you to your desired outcome. Perfectionism can paralyze the decision-making process and keep you from achieving your goals.

To make good decisions you will need to adopt flexible thinking which will help you on the days that do not go as planned. When life happens and competing responsibilities arise, you are faced with choice points. In these choice points, you can practice flexible thinking by making a good decision instead of what you might consider a perfect one.

While a small change is not going to be as rewarding as the instant results of drastic changes, it will lay the foundation for a new habit that you can integrate into your daily life. When your next choice point comes up, try thinking of one thing you can do that will steer–not catapult–you toward your end goal. For example, you planned to get up early to exercise for 30 minutes but you overslept and you have a busy day. Rather than throwing in the towel, make the choice to try to get in some physical activity that day, even if it is a 10-minute walk.

Consistency is key to habit formation. The SMART goal template is an effective strategy to help you map your way toward the desired goal. Remember that sustainable behavior change comes down to our ability to choose consistency, joy, and flexible thinking.

You Might Also Enjoy:

Best Health Apps for Mindfulness

Mindful Breathing for Stress Relief

How to Practice Mindful Eating While Working from Home

Don’t miss another great blog: Subscribe Now

Shift Your Sleep Schedule

December 28, 2022November 3, 2022 by Annalise Hafner

Sometimes it can seem like there is not enough time in the day to get everything done. Trying to fit healthy eating, movement, work, and all the other things that come up can seem overwhelming. One way to guarantee time for yourself is to shift your sleep schedule to wake up earlier. I know, I know, you’ve probably heard this before. You may already be a morning person, but if not, there are strategies you can implement to become one. It may not even be an extreme change. Just having 30 extra minutes in the morning could greatly benefit your health and your goals.

Our bodies have a natural sleep rhythm that you can use to your advantage. As you are shifting, or even implementing, a new sleep schedule, try to keep your bedtime and wake up time consistent. This regularity will make it easier to fall asleep and wake up. On the weekends when you may not need to start your day as early, try to keep your bedtime and wake up time within an hour to hour and a half of your normal schedule.

If you are trying to shift your schedule and wake up early, try a gradual shift. Maybe you want to wake up 30 minutes earlier on weekdays. To start, try just waking up 10 to 15 minutes earlier each day for a week. The following week, wake up another 10 to 15 minutes earlier. Think about when you want to wake up and when you want to wake up now. Break up the shift into shorter increments and make the change over a few weeks. At the same time, aim to go to bed at a consistent time that will give you enough total sleep based on your wake-up time.

Here are more strategies to help you wake up earlier:

Have a plan. What are you trying to accomplish in this extra time? Maybe you want to engage in physical activity, cook a healthy breakfast, pack a lunch, journal, read for pleasure, or a combination of a few!
Use light to your advantage. Avoid screens at least an hour before bedtime. In the morning, use light to help you wake up. Some alarm clocks can mimic a sunrise for a more natural wake up.
Move your body. Engage in a short stretching routine, yoga, workout, or walk to help wake your body and mind up.
Limit your caffeine consumption to certain timeframes. Importantly, do not have caffeine to late in the afternoon so you do not disrupt your sleep.

Think about how your goals align with your current schedule. Can you make schedule adjustments to increase your progress? Make a plan today to shift your sleep schedule to fit your goals.

You Might Also Enjoy:

8 Ways to Improve Your Sleep

Mindful Breathing for Stress Relief

5 Healthy Habits to Improve the Quality of Your Sleep

Don’t miss another great blog: Subscribe Now

Holiday Challenge Week #7 Workout

December 26, 2022November 3, 2022 by Annalise Hafner

This week, the final workout is designed to strengthen your whole body again!

Muscle-strengthening activities are an important part of any movement routine. They can contribute to your weekly physical activity goals while also helping you feel stronger and make everyday life a little bit easier. The weekly workouts are designed to be short and modifiable so you can tailor them to your activity level and goals. Check out our Holiday Challenge Workout Reminders for more information and tips to guide you through these workouts.

Week #7: Total Body

Rest 15 seconds after completing each movement before starting the next one.
Aim to complete each movement 3 times. You can complete all 3 sets for one movement before switching to the next, or complete 1 set of each and then repeat all 5.

Squat to Overhead Press – 16 repetitions OR 45 seconds

Modification: Try using only your bodyweight. Squat down to a seated position in a chair, then stand and repeat.
Challenge: Pulse at the bottom of the squat before standing into the overhead press. Add or increase weight for greater intensity.

Reverse Lunge – 16 repetitions OR 45 seconds

Modification: Hold onto another stable object or surface for support.
Challenge: Hold at the bottom for 2 seconds before returning to your starting position.

Scapular Wall Slide – 16 repetitions OR 45 seconds

Think about squeezing your shoulder blades back and down to complete this movement. Pause for 1 – 2 seconds at your full range of motion before returning to the starting position.

Shoulder Circles – 45 seconds

Aim to hold your arms at shoulder height throughout, and switch directions halfway through the interval.
Modification: Perform from a seated position. Perform on one side at a time.
Challenge: Hold a light weight in each hand.

Bird-Dog – 16 repetitions OR 45 seconds

Standing Option: Place your hands against a wall for support. Position your feet so that you are leaning forward slightly. Extend one leg away from the wall and reach the opposite arm up towards the ceiling.
Modification: Lift and extend one arm, lower, then lift and extend your opposite leg.
Challenge: After extending, perform a crunch by touching your elbow to your opposite knee under your stomach and then lower both to the ground.

You Might Also Enjoy:

Holiday Challenge Week #4 Workout

Holiday Challenge Week #5 Workout

Holiday Challenge Week #6 Workout

Don’t miss another great blog: Subscribe Now

Self Care Audit

December 21, 2022November 8, 2022 by Casey Collins

You can’t pour from an empty cup so from time to time it can be essential to take a step back and make time to fill your cup. It can be beneficial to perform a self care audit to determine what activity you should prioritize. Keep your personal values, priorities, and obligations in mind, and find ways to do less of what drains you.

1. How am I spending my time, money, and energy?

Break down the day into small increments (30 minutes) so you can get a full picture of how you are spending your time. There is a common belief that we don’t have enough time in our days, but you may be surprised by the amount of discretionary time you actually do have.

2. At the end of each day ask yourself…

What were 3 things that felt good?
What were 3 things that made you feel drained?

3. If you are feeling drained more than usual ask yourself the following questions:

How much sleep am I getting on average?
How many hours per week am I working?
How often do I socialize with friends?
How much time do I spend outdoors?
How comfortable am I with saying no to the requests of others?
When I am busy, do I take breaks to eat?
How often am I exercising?
Do I tend to feel guilty if I am not productive?
How would I rate my stress level on a scale of 1-10 (10 being the highest)

Holiday Challenge Week #6 Workout

December 19, 2022November 3, 2022 by Annalise Hafner

This week, the workout is designed to strengthen your upper body!

Week #6: Lower Body

Rest 15 seconds after completing each movement before starting the next one.
Aim to complete each movement 3 times. You can complete all 3 sets for one movement before switching to the next, or complete 1 set of each and then repeat all 5.

Sumo Squat – 16 repetitions OR 45 seconds

Start by bringing your legs a little bit outside of hip width and pointing the toes out. Push your hips back and down and bend at the knees to lower into a seated position. Pause for 1 second, then slowly return to the starting position.

Single-Leg Deadlift – 16 repetitions OR 45 seconds

Find balance on one leg, using a waist-high surface or wall for support if needed. Hinge at the hips to lower your chest towards the floor and extend your leg behind you. Slowly return to the starting position. Alternate legs after each repetition, or complete 8 repetitions on each.

Side Lunge – 16 repetitions OR 45 seconds

Pause for 1 second at your full range of motion before returning to the starting position. Alternate legs after each repetition, or complete 8 repetitions on each.

Calf Raise – 16 repetitions OR 45 seconds

Modification: Perform from a seated position. Really think about squeezing your calf muscles.
Challenge: Perform single-leg calf raises.

Pause Marches – 16 repetitions

Stand with a tall posture and engage your core. Slowly bring one knee up to hip height (or whatever your full range of motion allows), pause and hold for 5-10 seconds, then lower back to your starting position. Alternate between your right and left legs.
Modification: Complete from a seated position or use a waist-high surface or wall for support.
Challenge: Hold your arms straight overhead while you complete these repetitions.

You Might Also Enjoy:

Holiday Challenge Week #3 Workout

Holiday Challenge Week #4 Workout

Holiday Challenge Week #5 Workout

Don’t miss another great blog: Subscribe Now

Having Fun is Good for Your Health

December 14, 2022November 3, 2022 by Annalise Hafner

We are constantly looking for ways to improve our health. There are many scientifically-proven habits that tend to make us healthier. For example, we know that eating a variety of fruits and vegetables and engaging in regular physical activity are good for us. But, what about having fun?

Having fun can make our day-to-day lives more enjoyable and may even serve as a form of stress relief. Think about activities or situations where you feel lighthearted, connected to the activity or other people around you, where time may seem to fly by. Having fun regularly can improve your outlook on life by increasing your positivity. This can make you more resilient and less hard on yourself when you are experiencing stress.

When we are feeling busy or overwhelmed, we may forget to find the fun in our lives. Just like you might be intentional with your nutrition or your physical activity, try to be intentional with having fun. Seek out opportunities where you can relax and enjoy the moment. For some people, this might be scheduling a “dance break” and dancing to their favorite song during the work day. For others, this might be searching for community events, like an art class, and going with a friend. Maybe you simply call a family member and laugh about a funny memory together. Having fun looks a little bit different for everyone and may even vary for you depending on the day.

Aim to incorporate fun into your everyday routine! Here are some strategies if you are not sure where to start or just looking for new ideas to add some fun to your life:

Invite fun into your routine. You could schedule time for a phone call, ice skating lesson, or whatever else comes to mind. This can also mean saying “yes” more when people invite you out or an opportunity catches your eye.
Lean into your passions. Are there any hobbies you haven’t done in awhile? Try picking one of them back up.
Keep an open mind. Try out new activities and don’t feel bad about only doing something once. Keep looking for new ways to have fun.

What is one small activity you could do right now to add some fun to your day?

You Might Also Enjoy:

Reframe How You Look at Failure

Mindfulness for Stress Relief

Fall Fun at the Pumpkin Patch

Don’t miss another great blog: Subscribe Now