 January 2022 |
| Happy New Year!! May your health be merry and bright this year! Recipe of the Month Vegan Gluten-free Chili  Prep Time:5 minutes Cook Time:20 minutes Total Time: 25 minutes Ingredients:1/4 cup diced onions1 15 oz can kidney beans rinsed and drained1 15 oz can black beans rinsed and drained1 15 oz can northern white beans rinsed and drained1 red bell pepper chopped1 15 oz can tomato sauce1 15 oz can diced tomatoes no salt added1 tsp cumin1.5 tsp chili powder1 tsp smoked paprika1/2 tsp garlic powder1 tsp saltWater can be added to thin out to your preference Instructions: Saute onion in a pan on medium heat with a little water until soft. Then, add the rest of the ingredients and bring to a boil. Reduce to a simmer, cover for 30 minutes. Top with a dollop of plain low-fat Greek yogurt. Serve and enjoy! Movement of the Month Squats Reduce the risk of injury in your lower bodyBuilds strength in your core Burns caloriesStrengthens your lower body muscles Makes your jeans fit better To do a basic squat: Start with your feet slightly wider than hip-width apart. Keep your chest up, engage your abdominals, and shift your weight onto your heels as you push your hips back into a sitting position. Lower your hips until your thighs are parallel or almost parallel to the floor. You should feel the squat in your thighs and glutes. Pause with your knees over, but not beyond, your toes. Exhale and push back up to the starting position. Monthly tip!  “If You Fail to Plan, You Are Planning to Fail” — Benjamin Franklin Plan your meals ahead of time – think about what you are going to make for the week and when you will have time to make them Plan when you get to the grocery store – have your list ready, helps budget as well as not have multiple trips to the grocery store throughout the week Plan when you can get to the gym – set a meeting for yourself to get that work out in, a meeting to better yourself is just as important as that work meeting Plan when you can get to sleep each day, and when you will get up – a good night of sleep will help you into the next day, as well as you keep those health goals. |
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