Recipe: Black-Eyed Peas & Greens

This recipe will help you ring in the new year with good luck and good health! Although it’s traditionally served with collard greens (which takes 45 minutes to cook), you can save time by using spinach or kale, which cook up in just a few minutes.

Serves 6.

Ingredients:

• 2 Tbsp avocado oil

• 1 yellow onion, finely chopped

• 2 garlic cloves, minced

• 5 cups (215 g) of collard greens or other hearty greens (Swiss chard, kale, spinach, etc.)

• ½ cup (120 ml) vegetable broth (plus more if desired)

• 2 15-ounce (425 g) cans black-eyed peas, drained and rinsed

• 2 Tbsp apple cider vinegar

• ¼ tsp crushed red pepper

• Sea salt & freshly ground pepper, to taste

Directions:

1. In a large heavy skillet over medium heat, warm the oil. Add the onion and cook for 3 - 4 minutes, until it starts to soften. Add the garlic and cook for 1 - 2 minutes until it becomes fragrant but doesn’t scorch.

2. Add half of the greens to the skillet with ½ cup (120 ml) of the vegetable broth. Cover until the greens start to wilt and then add the remaining greens and continue to cook until they reach your desired level of tenderness, stirring occasionally and adding more broth if necessary.

3. Spinach and Swiss chard will take just a few minutes, kale can take 10+ minutes, and collards can take upwards of 45 minutes, depending on how tender you prefer your greens.

4. When the greens are done, stir in the rinsed & drained black-eyed peas and cook until heated through. Add the vinegar, red pepper, and salt and pepper to taste. Serve and enjoy!
   
   

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by mpessaris from Getty Images Pro

Move at Work Challenge: Obliques In Under a Minute

Move at Work Challenge: Torso Stretch at Work

Workout: Perfect 10!!!

Time: 45 - 60 minutes

Equipment Needed: Bench / Chair and a Stopwatch

Warm Up: 5 - 10 minutes

Timed #1: 10 minutes

Perform as many rounds as possible of the following exercises with limited rest for 10 minutes. After the 10-minute cycle is over, perform a recovery ¼ mile run. Follow with 3 - 4 minutes rest.

• 10 Squats (with optional lateral leg raises) - 5 per side

• 10 Walking Lunges - 5 per leg

• 10 Alternating High Knees

¼ mile Run (OR set up cones 50 - 100 feet apart and run back and forth 4 times)

Rest 2 - 4 minutes

Timed #2: 10 minutes

Perform as many rounds as possible of the following exercises with limited rest for 10 minutes. After the 10-minute cycle is over, perform a recovery ¼ mile run. Follow with 3 - 4 minutes rest.

• 10 Jump Squats

• 10 Push-Ups

• 10 Mountain Climbers

¼ mile Run (OR set up cones 50 - 100 feet apart and run back and forth 4 times)

Rest 2 - 4 minutes

Timed #3: 10 minutes

Perform as many rounds as possible of the following exercises with limited rest for 10 minutes. After the 10-minute cycle is over, perform a recovery ¼ mile run. Follow with 3 - 4 minutes rest.

• 10 Floppy Burpees (or regular burpees)

• 10 Bench Dips (or tricep push-ups if you don’t have access to benches)

• 10 Bird Dogs (alternating 5 per side)

¼ mile Run (OR set up cones 50 - 100 feet apart and run back and forth 4 times)

Rest 2 - 4 minutes

Finisher:

Finish with 60 seconds of each of the following exercises then REPEAT for 2 sets total.

• 30 seconds Jumping Jacks

• 30 seconds Floor Jacks

• 30 seconds Power Jacks

• 30 seconds Recovery

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by kovaciclea from Getty Images Signature

Move at Work Challenge: Do This Stretch If You Sit In Front of the Computer at Work

Recipe: Paleo Slow Cooker Brisket with Onion Gravy

Makes 6 servings.

Ingredients:

• 1 Tbsp sea salt

• 2 Tbsp coconut oil 

• 1 3-lb (1.4 kg) beef brisket

• 3 white onions, thinly sliced

• 6 cloves garlic, minced

• ½ tsp salt

• ⅔ cup apple cider vinegar

• 1 cup bone broth

• 1 ½ tsp dried thyme

• 1 tsp dried marjoram

• 1 ½ tsp dried rosemary

• ½ tsp pepper

• 1 Tbsp honey

Directions:

1. Salt the brisket on all sides. In a large skillet, heat oil to medium high. Brown the meat on all sides. Remove from the skillet and set aside.

2. Add the onions and cook, stirring frequently, until the onions begin to soften, about 4 minutes. Add the garlic and cook for another minute or two, so that it caramelizes but doesn’t burn.

3. Place the brisket and the onions in your slow cooker. Add the vinegar, bone broth, thyme, marjoram, rosemary, and pepper, being sure to spoon some of the liquid over the meat.

4. Cover and cook on low heat for 8 - 10 hours or high heat for 4 hours. Optional: occasionally spoon some of the liquid over the top of the brisket.

5. When the brisket is very tender, transfer it to a serving plate and pour the liquid into a saucepan. Stir in the honey and place the saucepan on the stove over high heat. Let it simmer for 10 minutes. The mixture will thicken and reduce by about half.

6. Carefully taste and add more honey or salt if desired. Slice the brisket into ½-inch (1 cm) thick pieces and drizzle the gravy over it. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Msaandy033 from Getty Images 

Move at Work Challenge: Short Break to Take Care of Your Body

Workout: 100’s Workout!

Time: 45 - 60 minutes

Equipment Needed: Bench / Chair

Warm Up: 5 - 10 minutes

Rules: 

Complete 100 reps for each of the 10 following exercises. Each exercise can be broken down into any set / rep count (as long as you reach 100 reps of each exercise). Example: 4 sets of 25 reps, 5 sets of 20, 10 sets of 10 reps, etc… Challenge to perform at your best pace possible and rest only as needed.

Do not skip any exercises but modify where necessary.

You can also use this as a timed fitness test. Record your score and try to beat it at a later date.

1. Prisoner Squats

2. One-Leg Reaches / One-Leg Touches - 50 per side

3. Push-Ups - can use any modification

4. Spiderman Plank - each leg moves in 50 times

5. Burpees - regular or floppy

6. Russian Twists

7. Bench / Chair Dips

8. Power Jacks

9. Bench Crunches or Modified V-Ups

10. V-Jumps

Finisher:

Complete 4 sets of the following exercises. Allow 30 seconds rest between each completed set.

• 10 Jackknife Crunches - left leg straight

• 20 Bicycle Crunches

• 10 Jackknife Crunches - right leg straight

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Yevhan

Recipe: Curried Sweet Potato

This healthy recipe will make your sweet potatoes taste like an exotic treat. We’ve simplified the ingredients so this not only works for holiday gatherings… but also for everyday meals.

Makes 4 servings.

Ingredients:

• 4 medium sweet potatoes

• ½ cup (120 ml) unsweetened creamy oat milk 

• ½ tsp curry powder

• 4 thin 2” (5 cm) slices of peeled fresh ginger

• Freshly ground sea salt

• 1 lime, juiced

• Toasted cashews for garnish (optional)

• Handful chopped cilantro for garnish (optional)

Directions:

1. Preheat your oven to 400°F / 200°C. Wrap the sweet potatoes individually in foil and bake until soft, about 1 hour. Carefully remove from the oven and allow to cool slightly.

2. Combine the oat milk, curry powder, and ginger in a small saucepan. Bring to a boil then reduce the heat and let simmer uncovered for about 5 minutes. Remove the ginger from the pan and discard.

3. In a high-speed blender or food processor, drain the juices from the sweet potatoe packets. Scrape the sweet potatoes out of their skin and add the flesh to the food processor. Add the oat milk mixture along with salt to taste (about 1/2  tsp) and puree until the potatoes are smooth.

4. Pour the sweet potatoes into a serving bowl and squeeze lime juice over the top. Top with the optional cashew and cilantro garnish.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by margouillatphotos from Getty Images 

Move at Work Challenge: Improve Your Posture with These Moves Plus Some Shoulders