Page 23 - October 24, 2024 Bulletin

LIVE WELL. WORK WELL.

MONTHLY HEALTH & WELLNESS NEWSLETTER

OCTOBER 2024 EDITION

MONTHLY

RECIPE

PUMPKIN
CHILI
Makes: 8 servings

The Power of Breathwork INGREDIENTS
2 tsp. olive oil
Breathwork, an ancient practice now embraced in modern wellness, benefits 1 small yellow onion (chopped)
physical and mental health. By consciously altering your breathing patterns, 1 green bell pepper (chopped)
you can: 2 jalapeño peppers (finely chopped)
• Reduce stress. You’ll activate the parasympathetic nervous system, promoting 2 cloves garlic (finely chopped or ½ tsp. garlic powder)
relaxation and reducing chronic stress. 1 lb. ground turkey
• Enhance focus. Slow, deep breathing can improve your concentration and 1 can low-sodium diced tomatoes
emotional resilience. 1 can pumpkin puree
• Boost overall health. Breathwork positively impacts physical health, emotional 1 cup water
well-being and sleep quality. 1 tsp. ground cumin
Taking a few intentional breaths can make a difference, so try the techniques below. 1 Tbsp. chili powder
Salt and black pepper (to taste)
Common Breathing Techniques 1 can low-sodium kidney beans
• Equal breathing—Inhale and exhale for the same amount of time, such as
breathing in for four seconds and out for four. PREPARATIONS
• Box breathing—Mirroring the shape of a box, inhale for a count of four, hold 1. Heat the oil in a large pot over medium-high heat.
for four, exhale for four and hold for four. 2. Add the onion, bell pepper, jalapenos and garlic
• Deep breathing—For the 4-7-8 technique, breathe in for a count of four and cook, stirring frequently, until tender.
seconds, hold for seven and breathe out for eight. 3. Add the turkey and cook until browned.
4. Add tomatoes, pumpkin, water, chili powder,
cumin, salt and black pepper; bring to a boil.
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5. Reduce the heat to medium-low, then add the beans.
6. Cover and simmer for 30 minutes, stirring occasionally
Start Planning Now for a Stress-free Holiday Season
While the holiday season often brings joy, it can also cause stress for many NUTRITIONAL INFORMATION
individuals. Top holiday stressors include budgeting, managing multiple commitments (per serving)
and finding the perfect gifts. Fortunately, getting organized and planning what you Total calories: 195
can do ahead of time can help reduce your holiday stress. Consider these tips: Total fat: 9 g
• Write down any known commitments. Are you hosting a holiday dinner? Does Protein: 14 g
your child’s school have a seasonal concert? Making a list of your commitments Sodium: 228 mg
will help you plan your time accordingly and avoid double-booking yourself. Carbohydrate: 18 g
• Create your budget now. If you’re stressed about how your holiday spending Dietary fiber: 6 g
will impact you after the season ends, you’re not alone. Set and stick to a realistic Saturated fat: 2 g
budget. Remember that a gift’s sentiment is more important than the cost. Total sugars: 5 g
• Start shopping early. Sometimes, you can get great deals on presents before
the holiday season hits. Also, you can avoid the scenario (and stress) of not being Source: MyPlate
able to get the gift you want because it’s sold out.

Zywave, 2024.
This newsletter is for informational purposes only and should not be construed a medical purposes. © 2023 Zywave, Inc. All rights reserved.

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