Recipe: Chicken Stew

Chicken stew is the ultimate comfort food. Make a double batch of this and enjoy the leftovers - it tastes better the second day!

You can make this a vegan dish by substituting the chicken with 1 can of white beans and 1 cup (140 g) of uncooked quinoa. Just be sure to watch the liquid - add more broth if it becomes too dry.

Serves 4.

Ingredients:

• 2 Tbsp olive oil

• 2 stalks celery, chopped

• 1 carrot, peeled, chopped

• 1 small onion, chopped

• Salt and freshly ground black pepper

• 14.5 oz. (400 g) can chopped tomatoes

• 2 medium sweet potatoes, diced

• 2 cups (475 ml) chicken broth

• 1 Tbsp tomato paste

• 1 bay leaf

• 1 tsp dried basil

• ½ tsp dried thyme leaves

• 1 lb (450 g) chicken breast, chopped into bite-sized pieces

• 4 handfuls fresh spinach, chopped

Directions:

1. Heat the oil in a heavy saucepan over medium heat. Add the celery, carrot, and onion and saute about 5 minutes, until the onion is translucent. Season with salt and pepper to taste. 

2. Stir in the tomatoes and juice, sweet potato, chicken broth, tomato paste, bay leaf, basil, and thyme. Stir well, and then add the chicken breasts, making sure they are fully covered.

3. Bring to a simmer and reduce heat to medium low cooking liquid to a simmer. Reduce the heat to medium-low and simmer gently uncovered until the chicken is cooked through, about 30 minutes.

4. Remove the bay leaf. Stir the spinach into the pot and cook until wilted, about 5 minutes. Season with additional salt and pepper to taste.

5. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by fotogal from Getty Images

Move at Work Challenge: Gentle Movement and Guided Meditation

Move at Work Challenge: Standing Core + Lower Body and Balance work

Workout: Cardio with Sprinkles of Strength!

Time: 30 minutes

Equipment Needed: Exercise Bike

Warm Up:

Start with 5 minutes of easy cycling at a low resistance to get your heart rate up and to warm up your muscles.

Interval 1:

Increase resistance and pedal at a moderate-high intensity for 30 seconds. Follow that with 30 seconds of easy cycling at a low resistance, repeating this pattern for a total of 5 minutes.

Isometric Movement 1:

Get off the bike and stand beside it. Place your hands on the handlebars and press down as hard as you can for 30 seconds. FOcus on engaging arms and shoulders. 

Interval 2: 

Repeat the same 30 seconds on, 30 seconds off pattern for 5 minutes.

Isometric Movement 2: 

Stand behind the bike (lower the seat if needed) and place your hands on the seat. Push down on the seat as hard as you can for 30 seconds, engaging your back and core muscles.

Interval 3: 

Repeat the same 30 seconds on, 30 seconds off pattern for 5 minutes.

Isometric Movement 3: 

Sit on the bike and grip the handles tightly and straighten out your legs in front of you. Push down on the handles as hard as you can for 30 seconds, working your chest and arms.

Interval 4: 

Repeat the same 30 seconds on, 30 seconds off pattern for 5 minutes.

Cool Down: 

Finish with 5 minutes of easy cycling at a low resistance to bring your heart rate down and to cool down your muscles.

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by SimonSkafar from Getty Images Signature

Move at Work Challenge: Core Work from My Car

Workout: Big 4-0!

Time: 45 - 60 minutes

Equipment Needed: Dumbbells

Warm Up: 5 - 10 minutes

Exercises:

Start by running a ¼ mile. Then perform 40 reps of each exercise. Rest as needed.

• ¼ Mile Run

• 40 Walking Lunges with Bicep Curls (40 each leg)

• 40 Jump Squats

• 40 Full Sit-Ups with Feet FLAT to the Ground

• 40 Sumo Squats

• 40 Oblique Crunches on EACH Side

• 40 Floor Jacks

• 40 Push-Ups

• 40 Spiderman on EACH Side

• 40 Lumbar Jacks

• 40 Butt Kicks on EACH Leg

• 40 Wipers (all directions)

• 40 Floppy Burpees

• 40 Skull Crushers

• 40 Russian Twists on EACH Side

• 40 Star Jumps

Finisher:

Tabata style set with 20 seconds of work and 10 seconds of rest. Alternate between exercises (plank and mountain climbers) for 4 minutes total (8 sets).

• 20 seconds Plank

• 10 seconds Rest

• 20 seconds Cross-Over Mountain Climbers

• 10 seconds Rest

• Repeat for 4 total rounds

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by BartekSzewczyk from Getty Images

Recipe: “Cheeseburger” Skillet

What?! A cheeseburger recipe that doesn’t contain cheese?

Yes, it’s true!

The nutritional yeast in this recipe has a surprisingly “cheesy” taste, making it a satisfying dairy-free option.

Try this with ground beef, chicken, turkey, or meat substitute.

Serves 4.

Ingredients:

• 1 - 2 Tbsp olive oil

• 2 potatoes, peeled and diced

• 2 tsp pink Himalayan salt, divided

• 2 tsp ground pepper

• ½ large onion, diced

• 1 cup (120 g) mushrooms, sliced

• 1 lb. (450 g) ground meat / meat substitute

• 1 Tbsp yellow mustard

• 1 Tbsp tomato paste

• 1 Tbsp nutritional yeast

• 1 Tbsp liquid aminos

• 1 tsp garlic powder

Toppings (choose your favorites):

• Lettuce / Tomato / Avocado

• Crumbled bacon

• Pickles

Directions:

1. Heat a large skillet over med-high heat with about 1 Tbsp of olive oil. Add the potatoes with about 1 tsp each of salt and pepper. Saute for about 10 - 12 minutes until brown and barely fork-tender.

2. Using a slotted spoon, remove the potatoes to a plate and set aside. Lower the heat and add the onion to the skillet and cook for 3 - 4 minutes before adding the garlic and saute for 1 minute before adding the mushrooms.

3. Cook until the onions and mushrooms start to soften. Push the veggies off to the side and add the ground meat or meat substitute to the center of the skillet and stir to break it up. Add the mustard, tomato paste, nutritional yeast, liquid aminos, garlic powder, and the rest of the salt and pepper.

4. Cook the meat until it reaches your desired level of doneness and add the potatoes back to the skillet, and stir to combine the mixture.

5. When the potatoes are heated through, serve with suggested toppings.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by rudisill from Getty Images Signature

Move at Work Challenge: Fight the Computer Hunchback + Bonus Core Work

Move at Work Challenge: Quick Flow & Spine Mobility with a Chair

Move at Work Challenge: All You Need is a Chair for This Core Work