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Walking

When you’re stressed, or overbooked, the last thing you need is a workout that requires packing a bag, driving to the gym and slogging through a routine you’re not enjoying.
Walking is a great way to enjoy your surroundings, simplify your workouts and reduce stress. You can get away from your problems, breathe fresh air, and move your body all at the same time.

How to do it:

1. Put on a comfortable pair of athletic, or walking shoes
2. Put on appropriate clothes for the time of year and weather
3. Go outside and begin walking briskly
4. Relax your shoulders, let your arms move in a natural rhythm and breathe deeply
5. Keep walking for as long as you can
6. Don’t forget to allow time (and energy) for your return trip back home

Office (At Work) Stretches

When you’re at the office listening to a client complaining, or having to deal with hard drive that has just crashed and lost a days worth of work, you might feel like strangling someone, especially when the idea of calming down seems out of reach. But taking the time to stretch may be just what you need to relax your mind and body.

How to do it:
Find a few minutes of time and try each of the At Work video exercises below, follow the instructions and remember to breath deeply. Focus on what you’re doing and enjoy how the exercises feel.

1. Hamstring Stretch
2. Foot Circles
3. Balancing Exercise
4. Centering with the Breath
5. Hand and Wrist Excercises

Yoga

While sweating it out is great for stress, slowing down with yoga is another option simply because it combines so many stress-reduction techniques in one activity. Yoga is relaxing, like stretching workouts, but it takes you further with a focus on breathing, mind-body connection, meditating and, of course, stretching tight muscles. All you need is a few minutes and a few basic exercises.

How to do it:
Perform one, or all of our Yoga videos listed below.

1. Sun Salutation A
2. Sun Salutation B
3. Hero and Reclining Hero
4. Bridge and Upward Bow Posture
5. Introduction to Yogic Breathing

Pilates

Pilates helps you to focus on your breathing, connect you to your body and improve your posture, making it a great choice for stress relief. Pilates also strengthens the core and the pelvic floor, which makes you stronger for other activities in your busy day. Just a few minutes with some fundamental exercises offers a distraction from daily worries and a chance to focus on your body.

How to do it:
Start with these basic Pilates moves from our selection of Pilates Videos. Mastering these moves will strengthen your core and give you a strong foundation for more difficult exercises:

1. Eight Principles of Pilates
2. Pilates Beginners Class 1
3. Pilates Beginners Class 2
4. The Oyster (The Clam)
5. Pilates Essential Core
6. Pilates Essential Core 2 - The Obliques

Tai Chi

Tai Chi is often described as “meditation in motion” because it promotes serenity through gentle movements helping to connect the mind and body.

How to do it:
Start with these basic Tai Chi moves from our selection of Tai Chi Videos. Tai chi emphasizes technique over strength and it is by concentrating on form that the mind finds relaxation:

1. Tai Chi Warmup
2. Seated Tai Chi

Energy Healing

Bring your own body into balance by working with your own energy system. Energy medicine works with the subtle energies that have a direct effect on our health and happiness.

How to do it:
Try this Hands On Healing Video. Energy healing restores our natural flow of energy increasing the ability of the body to heal itself and allowing the mind to relax:

1. Hands On Healing

Interval Training

Higher intensity cardio is great for stress reduction because your body releases endorphins, feel-good hormones that boost your energy and mood. Interval training helps relieve stress by allowing you to work at higher intensities for shorter periods of time, making the workout effective and efficient.

How to do it:

1. Choose any activity you like (running, walking, etc.)
2. Warm up for 5-10 minutes
3. Increase intensity (adding hills, incline, resistance and/or speed) so that you’re working at Level 7-8 on this perceived exertion scale for 30-60 seconds.
4. Reduce intensity and recover for 2 or more minutes
5. Repeat intervals for 20 or more minutes

Circuit Training

What’s the one thing that causes the most stress in your life? Okay, maybe your mother-in-law is on your list, but being too busy is probably at the top.
Circuit training can help you save time in your workouts. By combining exercises and moving quickly, you get fit and get more done in less time. As a bonus, the variety of exercises keeps your mind and body engaged, making your workouts more fun.

How to do it:

1. Choose 8-10 exercises, mixing compound moves, like squats and pushups with cardio moves, like jogging in place or power jacks
2. Perform each exercise, one after the other, for 30-60 seconds
3. Repeat for 1-3 circuits
4. End with a Cool down

Strength Training

Lifting weights may not seem like the ideal way to reduce stress, but it’s another form of exercise that gives you an outlet for a buildup of tension and stress. When you lift weights, you not only strengthen your body, you build confidence and self-worth. That mental and physical strength makes life easier and that alone eases stress.

How to do it:

1. Choose about 8-10 exercises (one per muscle group
2. Choose a weight you can lift 10-16 times for each exercise
3. Do each exercise for 1-2 sets of 10-16 reps, focusing on your form
4. Lift weights at least twice a week for best results

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The pelvic floor muscles are layers of muscle stretched like a hammock from the pubic bone at the front to the bottom of the backbone (coccyx). There are two openings through the pelvic floor - the anus (back passage) and the urethra (bladder outlet). The pelvic floor muscles support these two openings, but if they are weakened or not in good condition they cannot support the openings effectively. Pelvic floor muscle or Kegal exercises are done to help strengthen weak muscles around the bladder. When these muscles are weak, urine can leak from the bladder.

Like other muscles they can be damaged, a long history of constipation can weaken the pelvic floor muscles. They can also become weakened by surgery in the pelvic area.

How to do the exercises

Sit, stand, or lie in a comfortable position with your legs slightly apart.

First, identify the correct muscles. Tighten and pull up the muscle around the anus, as if you are trying to stop yourself from farting. You should be able to feel your anus being drawn up and into your body slightly. This is the back part of the pelvic floor.

Now imagine that you are about to urinate and then imagine yourself trying to stop the flow of urine. The muscles which you tighten when you are trying to stop urinating are the front parts of the pelvic floor muscles. You should be able to see your penis move slightly as you tense these muscles.

Slowly tighten and pull up the pelvic floor muscles, from the back towards the front, as hard as you can. This is a slow pull up. Hold the squeeze for as long as you can (up to 10 seconds) and then relax the muscles. Relax for 3 or 4 seconds before trying another pull-up. Start with doing these 5 times and increase the number gradually (up to 8-12 times).

Now pull up the muscles quickly and tightly, and then relax them immediately. These are fast pull-ups. Again, start with doing these 5 times and increase the number gradually (up to 10 times).

Each time you do a series of slow pull-ups, you might try to hold each pull-up for a little longer. And each time you do a series of fast pull-ups try to do more.

You should exercise your pelvic floor 3 times a day. Once you have identified the correct muscles and have mastered the exercises, you should be able to do them in any position without anyone noticing. You could try to get into the habit of doing the exercises every time you do something else that you do regularly for example; every time you clean your teeth or every time you work at the kitchen sink. However, especially when you first start to perform these exercises correctly, you will need to be able to concentrate fully on doing them so ideally try to set aside a quiet time to do them – they don’t take long!

How long to continue with the exercises

Like any group of muscles, it is in your own interest to keep them in good shape - so really everyone should be exercising their pelvic floor muscles from childhood through to old age.

If you already have some symptoms that might be caused by a weakened pelvic floor, do not be disappointed if you do not notice any improvement even after a month or two of exercising - it is a long process, which needs patience and some willpower. It may help to talk to a specialist continence adviser or a continence physiotherapist about the exercises to make sure you are doing them properly. They may also be able to suggest additional exercises, exercise devices or muscle stimulation which could speed up the process.

Tips:

Practice pelvic floor muscle exercises regularly to make the muscles stronger
Try and breathe naturally and avoid tightening your buttocks, leg and upper tummy muscles whilst you are doing your exercises.
Stop exercising if your muscles begin to ache- you have done enough. Take a break.
Don’t give up. Keep doing the exercises.

Precautions

Some people exercise more than they should, hoping that they will regain bladder control quicker. If you exercise too much or too soon, your bladder control may get worse for awhile. Start slowing and increase the amount of exercise slowly. Follow the guidelines that your health care team have given you.

Be sure to breathe during the exercises. Holding your breath may put extra pressure on your pelvic muscles.

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The current economy is making us all second-guess every purchase we make, including what the food we buy. A report by Nielsen Company, a market research firm, reported that organic food sales in the US rose only 4 percent in the four week period ending October 4th, compared to 20 percent a year in recent years.

But you do not need to give up on organic, just be more careful with your organic spending and focus on the area where you can get the bet value for money. Stick with these nine strategies and you will soon see your organic dollar stretching farther.

1. Shop Around. Pricing for organic foods is prone to much bigger variations than other branded, processed foods. So may different retail outlets are selling organic products these days that there are bargains available if you just take the time to look for them.
2. Buy in season. These items will be the lowest priced, whether you’re shopping at a specialty market or local farmer’s market.
3. Buy Local. Many supermarkets feature locally grown vegetables, fruits, and meat in season and there are more and more farmers’ markets every year. Foods in season tend to be cheaper, because they’re abundant then (it’s that supply and demand thing again).
4. Shop at one of the more than 2,500 farmers’ markets in the United States. The produce here is as fresh as possible, because the food is usually picked within 24 hours of your purchase. This is a great place to check prices with little effort. Becoming a regular shopper and getting to know growers personally, is a good way to get the best selection and price.
5. Visit a farm and pick your own produce. Children love to experience something new, especially when it involves dirt and food.
6. Join a Co-op. In many cities, there are full-service natural foods supermarkets that also function as co-ops. That means when you join you get an automatic discount on everything you buy (sometimes on specific days of the week).
7. Grow Your Own. Is there a corner in your garden, or some section of your apartment balcony, that gets sun most of the day? If there is, grow some food in it. You can grow a lot in a very small space. In a box roughly two feet square, you can grow enough mixed salad greens to keep you going for months! Tomatoes are an excellent plant to start growing on your own.
8. Buy less. Eat what’s best for you, but eat less of it. It’s easier than you think to get by with smaller servings of wild seafood, grass-fed beef because they generally have more flavor and plenty of protein, and are thus more satisfying. Put simply, it doesn’t take as much to feel full. Round out meals with more whole grains and produce.
9. Buy Smart. The consumer guide, the Daily Green, has compiled a handy list of the top 12 foods to buy organic whenever possible, based on considerations of pesticides, chemicals, additives, and hormones. Its top picks for organic are:Beef
   Milk
   Coffee
   Peaches
   Apples
   Sweet bell peppers
   Celery
   Strawberries
   Lettuces
   Grapes
   Potatoes
   Tomatoes

Organic and sustainable foods may carry higher price tags, but you can afford to enjoy them in some form or quantity. Given today’s health and environmental concerns, you can’t afford not to.

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Seasonal root veggies with a fragrant toss of rosemary and garlic.

SERVINGS
4

INGREDIENTS
1 medium butternut squash, peeled and cut into 2-inch pieces
1 head cauliflower, pulled apart of cut into small florets
6 to 10 garlic cloves, unpeeled
1 shallot, coarsley chopped
1/4 cup extra virgin olive oil
Kosher salt and freshly ground black pepper, to taste
3 to 4 whole sprigs rosemary
1/4 cup pine nuts, toasted
1/4 cup freshly grated parmesan cheese

PREPARATION
1. Preheat the oven to 425 F. Combine the cauliflower, squash, garlic, and shallot in a roomy work bowl. Drizzle the olive oil over the vegetables, season with 1 teaspoon salt and a few grinds of pepper, and toss to coat. Pile the vegetables into a roasting pan or terra cotta baking dish. The vegetables shouldn’t be in a single layer, they’ll stay moist and steam each other when piled into the dish. Arrange the rosemary sprigs all around. Sprinkle with the pine nuts.

2. Roast the vegetables for 20 minutes. If they become a bit dry, drizzle with additional oil and add a few tablespoons of water, not a lot, just enough to bump up the moisture. After 20 minutes or so, the vegetables will be browning on top, so turn them with a spoon and continue roasting another 15 minutes, or until the squash is fork tender and caramelized on the bottom of the dish. Remove the baking dish from the oven. Adjust the seasonings and sprinkle with parmesan, if using. Cover the baking dish lightly with foil to allow vegetables to sweat and rest. After 5 minutes, the rosemary should be soft and fragrant. Any leaves remaining on the twigs can easily be pulled off and mixed with the juices.

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Pumpkins are sweet, earthy and overflowing with healthy vitamins and beta-carotenes. Here they are combined with leeks, apples and cider to make a spicy, hearty soup, perfect for warming us on cold autumnal days.

INGREDIENTS

1 15-ounce can pumpkin puree, or 4 cups freshly-baked pumpkin chunks (if using fresh pumpkin, bake seeded pumpkin at 400F until tender, then peel and chop coarsely)
1 large leek, cleaned, white parts chopped
1 medium onion, chopped
1/2 celery root, peeled and chopped
2 tart apples, such as Granny Smith, peeled, cored, and chopped
7 cups good-quality vegetable broth
1 teaspoon dried thyme
1 teaspoon peeled and grated fresh ginger
1 teaspoon crumbled fresh sage or 1/2 teaspoon dried sage
Sea salt to taste
1/4 teaspoon ground turmeric
Dash of nutmeg
Freshly ground black pepper
1 cup apple cider
1/2 cup plain nonfat yogurt
1 cup grated sharp Cheddar (optional)

1. Gently steam the leeks, onion, celery root, and apples in a large Dutch oven or soup pot with 1/2 cup of the broth until soft, about 10 minutes.

2. Add remaining stock and pumpkin. Bring to a boil, reduce heat to low, and simmer for about 10 minutes, or until the vegetables are tender. Add ginger, sage, thyme, salt, turmeric, nutmeg, and a few grinds of pepper. Simmer for another 5 minutes. Taste and adjust seasonings, if desired.

3. Process about half the soup in a blender or with a hand-held blender. Return the pureed soup to the pot and stir in the cider and yogurt. Soup should be slightly chunky. Gently heat, but do not boil. Sprinkle each bowl of hot soup with a little Cheddar, if using.

Serves 8

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1. Beets

The beet has a long history of cultivation strecthing back to the second millenium BC. The plant was probably domesticated somewhere along the Mediterranean, whence it was later spread to Babylonia by the 8th century BC and as far west as China by 850 AD. Beets’ potential effectiveness against colon cancer, in particular, has been demonstrated in several studies. Beets are also particularly rich in the B vitamin folate. The usually deep-red roots of garden beet are eaten boiled either as a cooked vegetable, or cold as a salad after cooking and adding oil and vinegar. A large proportion of the commercial production is processed into boiled and sterilised beets or into pickles. In Eastern Europe beet soup, such as cold borscht, is a popular dish.

2. Sweet Potatoes and Pumpkin

Besides simple starches, sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient), vitamin C, and vitamin B6. In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. Considering fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the common potato. It may be a beneficial food for diabetics, as preliminary studies on animals have revealed that it helps to stabilize blood sugar levels and to lower insulin resistance. The dark orange vegetable family outdoes all others in vitamin A content. Other dark orange vegetable that share these wonderful qualities include pumpkin, carrots, butternut squash, and orange bell peppers.

Pumpkin, Apple and Leek Soup

Roasted Winter Root Vegetables

3. Cruciferous Vegetables

Crucifers such as broccoli, cabbage, kale, cauliflower, Brussel sprouts, collards and turnips contain indole alkaloids that may help prevent cancer. Researchers at the University of California, Berkeley, have recently discovered that 3,3′-Diindolylmethane in Brassica vegetables is a potent modulator of the innate immune response system with potent anti-viral, anti-bacterial and anti-cancer activity. They are also high in fiber, antioxidants, vitamins and minerals. Along with their fabulous flavor, once you get the hang of cooking them, they may have an added bonus: they may help bolster memory as you age. Researchers at Harvard Medical School found that women who eat the most of these foods are the least likely to be forgetful.

Roasted Winter Root Vegetables

4. The Alliums

Allium is the onion genus, with about 1250 species, making it one of the largest plant genera in the world. It includes foods such as garlic, onions, leeks, scallions, chives and shallots, which contain sulfur compounds that may protect against heart disease and some cancers, they can also help the liver deal with toxins and carcinogens. Onions may be especially beneficial for women, who are at increased risk of osteoporosis as they go through menopause, by destroying osteoclasts so that they do not break down bone. Some of the pleiomeric chemicals in onions have the potential to alleviate or prevent sore throat.

Roasted Winter Root Vegetables

5. Beans

There are many foods within the bean family, including the commen bean, runner beans, soybeans, peas, lentils, kidney beans, chickpeas (garbanzos), vetches and lupins. An excellent source of protein, antioxidants, folic acid, potassium, dietary fiber and complex carbohydrates, beans are flavorful, nutritionally dense, inexpensive and versatile. Some kinds of raw beans and especially red and kidney beans, contain a harmful toxin (the lectin Phytohaemagglutinin) that must be destroyed by cooking. A recommended method is to boil the beans for at least ten minutes; undercooked beans may be more toxic than raw beans.

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