Breathing Meditation and Progressive Muscle Relaxation for Stress Relief

EXERCISE OF THE WEEK Breathing Meditation and Progressive Muscle Relaxation for Stress Relief With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It's easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out. The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach. Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little. Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little. Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale. If you find it difficult breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale. Progressive Muscle Relaxation Technique Progressive muscle relaxation involves a two-step process in which you systematically tense and relax different muscle groups in the body. With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension-as well as complete relaxation-feels like in different parts of the body. This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of stress relief. Most progressive muscle relaxation practitioners start at the feet and work their way up to the face. For a sequence of muscle groups to follow, see the box below. Loosen your clothing, take off your shoes, and get comfortable. Take a few minutes to relax, breathing in and out in slow, deep breaths. When you're relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels. Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10. Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose. Stay in this relaxed state for a moment, breathing deeply and slowly. When you're ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release. Move slowly up through your body, contracting and relaxing the muscle groups as you go. It may take some practice at first, but try not to tense muscles other than those intended. Progressive Muscle Relaxation Sequence The most popular sequence runs as follows: Right foot* Left foot Right calf Left calf Right thigh Left thigh Hips and buttocks Stomach Chest Back Right arm and hand Left arm and hand Neck and shoulders Face * If you are left-handed you may want to begin with your left foot instead. www.upwardmotionpt.com

Acorn Squash Stuffed with Chard & White Beans

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4 servings

Active Time: 40 minutes

Total Time: 40 minutes

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INGREDIENTS

• 2 medium acorn squash, halved (see Tip) and seeded
• 1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided
• 1/2 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 2 tablespoons water
• 1 tablespoon tomato paste
• 8 cups chopped chard leaves (about 1 large bunch chard)
• 1 15-ounce can white beans, rinsed
• 1/4 cup chopped kalamata olives
• 1/3 cup coarse dry whole-wheat breadcrumbs (see Note)
• 1/3 cup grated Parmesan cheese

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PREPARATION

1. Cut a small slice off the bottom of each squash half so it rests flat. Brush the insides with 1 teaspoon oil; sprinkle with 1/4 teaspoon each salt and pepper. Place in a 9-by-13-inch (or similar-size) microwave-safe dish. Cover with plastic wrap and microwave on High until the squash is fork-tender, about 12 minutes.
2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add onion; cook, stirring, until starting to brown, 2 to 3 minutes. Add garlic; cook, stirring, for 1 minute. Stir in water, tomato paste and the remaining 1/4 teaspoon each salt and pepper. Stir in chard, cover and cook until tender, 3 to 5 minutes. Stir in white beans and olives; cook until heated through, 1 to 2 minutes more. Remove from the heat.
3. Position rack in center of oven; preheat broiler.
4. Combine breadcrumbs, Parmesan and the remaining 1 tablespoon oil in a bowl. Fill each squash half with about 1 cup of the chard mixture. Place in a baking pan or on a baking sheet. Sprinkle with the breadcrumb mixture. Broil in the center of the oven until the breadcrumbs are browned, 1 to 2 minutes.

TIPS & NOTES

• Tip: Make it easier to cut a pumpkin, acorn squash or other winter squash: pierce in several places with a fork; microwave on High for 45 to 60 seconds. Use a large sharp knife to cut in half. Remove the seeds and stringy fibers with a spoon.
• Ingredient Note: We like Ian's brand of coarse dry whole-wheat breadcrumbs, labeled "Panko breadcrumbs." Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until dry, about 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.

NUTRITION
342 calories;
13 g fat ( 3 g sat , 8 g mono );
6 mg cholesterol;
49 g carbohydrates;
11 g protein;
12 g fiber;
665 mg sodium;
151 mg potassium.

Carbohydrate Servings: 2 1/2

Exchanges: 3 starch, 1 vegetable, 1/2 plant-based protein, 2 fat

Nutrition Note: Vitamin A (100% daily value), Vitamin C (60% dv), Magnesium & Potassium (33% dv), Folate (29% dv), Iron (20% dv).

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