Try these stretches throughout the day or at the end of your day:
1. Shrug the shoulders
2. Roll the shoulders forward and back
3. Drop ear to shoulder
4. Turn head to one side
5. Turn head to one side and drop the chin
6. Extend leg(s), flex foot, and lean forward with a flat back
7. Round and flatten the back
8. Open arms wide with palms up
9. Interlace fingers behind the back and pull down and away
10. Cross ankle over knee and lean forward with a flat back

Recipe provided by Ashley Combs, Dietetic Intern
​
Cook time: 45 minutes
Yield: 6 servings

Ingredients
3 medium acorn squash
4 tablespoons extra-virgin olive oil, divided
1 ¼ teaspoon fine sea salt, divided
1 cup quinoa, rinsed and drained
2 cups water
⅓ cup dried cranberries
1 pound ground turkey (or beef, chicken, or omit to make vegetarian)
⅓ cup raw pepitas (hulled pumpkin seeds)
⅓ cup chopped green onion
⅓ cup chopped fresh flat-leaf parsley, plus some for garnish
2 clove garlic, pressed or minced
1 tablespoon lemon juice
¾ cup grated Parmesan cheese (optional)
½ cup crumbled goat cheese or feta (optional)
 
Instructions
1) Preheat the oven to 400 degrees Fahrenheit. Grease a large, rimmed baking sheet, or you can line it with parchment paper for easier clean-up.
2) Prepare the squash by taking a sharp knife and cutting each squash in half from the tip to the stem (slicing just next to the stem). Scoop out the seeds and strings inside to throw away or compost.
3) Place the squash halves cut side up on the prepared pan. Drizzle 2 tablespoons olive oil and sprinkle ½ teaspoon of salt over the entire pan of squash. Rub the oil into the cut sides of the squash, then turn them over so the cut sides are down. Bake for about 30 to 45 minutes or until the flesh of the squash has become golden and is easily pierced with a knife. Leave the oven on.
4) Meanwhile, in a medium saucepan, combine the rinsed quinoa and water and bring to a boil over medium-high heat. Once boiling, reduce the heat to a simmer and cook uncovered for about 12 to 18 minutes, or until all the water is absorbed. Remove the pot from the heat and stir in the cranberries. Cover, and let the mixture steam until ready to use.
5) In a large skillet, drizzle a tablespoon of olive oil over medium heat. Then add the ground turkey and break it into small pieces. Cook for about 6 minutes or until no longer pink. Season the cooked turkey with about ½ teaspoon salt and ½ teaspoon pepper and then transfer to a large bowl.
6) In a skillet, toast the pepitas over medium heat, stirring frequently. The pepitas will turn golden and will make little popping noises, which takes about 4 to 5 minutes. Take the skillet off the heat and set aside to let cool.
7) Uncover the quinoa and fluff it with a fork. Pour the quinoa and cranberry mixture into the large bowl with the turkey. Add the toasted pepitas, chopped green onion, parsley, garlic, lemon juice, ¼ teaspoon salt, and 1 tablespoon olive oil. Stir until the ingredients are evenly distributed. Taste and add additional salt if necessary.
8) If adding the Parmesan cheese and goat/feta cheese, let the mixture cool  first for a few minutes before adding the cheese mixture. Then gently stir to combine.
9) Turn the cooked squash halves over so the cut sides are facing up. Spoon and evenly distribute the quinoa mixture into each squash cavity. Return the squash to the oven and bake for 15 to 18 minutes, or until the cheesy quinoa is turning golden on top.
10) Garnish the stuffed squash with more chopped parsley and serve warm.
11) To store your stuffed squash, wait until cooled to room temperature and keep refrigerated in a sealed container for 4 days. To keep for longer, place cooled stuffed squash in a freezer bag or container and keep in the freezer for up to 10 months.

Benefits of yoga

Tis the season of family gatherings, bountiful feasts, holiday traditions and memories, gift giving, etc. But with all of that tends to come a certain level of stress. That stress combined with other common seasonal occurrences (like increased sugar intake and decreased vitamin D levels) weaken the immune system and leave us susceptible to colds and flu. Stressful situations can also lead to things like emotional eating and/or disordered eating. One of many things we can do during this time of year is to prioritize our stress management and mental health. Here are some ways to help control and alleviate stress over the holidays:

• Eat frequently enough. Skipping meals can drop your blood sugar which has a whole slew of consequences, including poor brain chemistry.
• Consume good fats to improve your nervous system, hormonal health and physiological processes. Examples of healthy fats include olive oil, grass-fed butter, coconut oil/milk, avocados, flaxseed and flaxseed oil, nuts, and seeds.
• Get good quality sleep. Minimal or poor sleep can cause anxiety, disabled hunger and fullness cues, and tendencies to exercise and move less.
• Be intentional with your relaxation. Carve out time to rejuvenate by meditating, walking, doing breath work, yoga/stretching, taking a bath, or whatever helps you turn off your brain for at least 5 minutes.
• Get vegetables and fruit on your plate when it’s available. The vitamins, minerals, and antioxidants found in plants play an important role in mood and emotional well-being.
• Stay hydrated so as to avoid the effects that dehydration has on the brain and the body. Drinking enough water allows for clearer and calmer thinking, more energy, as well as keeping anxiety and depression at bay.

If the stress becomes all-consuming, consider setting boundaries with loved ones and/or seeking out a therapist to help you manage it all. Stress can seem unavoidable during the holiday time, but by approaching these situations with the right tools and resources as well as mindset we are better able to manage our stress and enjoy all the meaningful moments the holidays have to offer.
 
Written by Ashley Combs, Dietetic Intern, Garden to Table Nutrition

Meditation apps to try:
Habitica - rewards for sticking to new habits (like a video game)
MyStrength app (free for Douglas County residents)
Got It Life for Athletes
Buddhify (has different scenarios)
Calm
Headspace
InsightTimer - guided meditations
Serenity (has different methods of meditation)
Shine

Here you will find 10 and 20 minute Qi Gong videos for morning and evening: https://www.youtube.com/c/TylerTrahan/videos

I was recently invited to write a guest blog post for a photographer in Manhattan, KS. In the article, I walk you through the nutrition concerns of each trimester from nausea and vomiting early on to important nutrients like calcium and omega-3 fatty acids and where to get them.
Click the link below to read the post and check out Nikiti's portfolio while you're there.