Stimulate Your Back with Backbends

You don't have to be Gumby to do this workout. Yoga Journal's Jason Crandell takes you through various poses and vinyasas to create circulation in your back.

We're such a forward society that our backs suffer. We need to "bend over backwards" sometimes to create wellness in the muscles that support us. I hope you enjoy this link.

http://www.yogajournal.com/video/videopractice/?bclid=1632695399

Namaste

Two Minute Ab Routine by Violet Zaki

http://www.youtube.com/watch?v=RMWBLG4syRQ

I've had the honor of taking Violet's class in NYC. She's awesome.

Remember, proper sleep, water intake and nutrition as well as cardio and strength training are key to a strong, toned core.

A well trained core also helps support your back.

Give it a go!

Simple Turkey Chili

INGREDIENTS

1 1/2 teaspoons olive oil
1 pound ground turkey
1 onion, chopped
2 cups water
1 (28 ounce) can canned crushed tomatoes
1 (16 ounce) can canned kidney beans - drained, rinsed, and mashed
1 tablespoon garlic, minced
2 tablespoons chili powder
1/2 teaspoon paprika
1/2 teaspoon dried oregano
1/2 teaspoon ground cayenne pepper
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground black pepper

DIRECTIONS
Heat the oil in a large pot over medium heat. Place turkey in the pot, and cook until evenly brown. Stir in onion, and cook until tender.
Pour water into the pot. Mix in tomatoes, kidney beans, and garlic. Season chili powder, paprika, oregano, cayenne pepper, cumin, salt, and pepper. Bring to a boil. Reduce heat to low, cover, and simmer 30 minutes. Serves 8.

You can serve this with brown rice or whole wheat macaroni for a fiber boost.

Nutritional Information:
Amount Per Serving
Calories: 198, Total Fat: 7.2g, Cholesterol: 42mg, Sodium: 532mg, Total Carbs: 18.8g, Dietary Fiber: 6.5g, Protein: 16.3g

Reduce sodium by using low or no sodium kidney beans and crushed tomatoes.