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October 2021

Updated: Oct 10, 2021

October is Breast Cancer Awareness Month

Did you know that approximately 1 in 8 women will develop a form of invasive breast cancer over the course of her lifetime and that in 2021 an estimated 281,550 new cases of breast cancer are expected to be diagnosed?


Breast cancer is the most commonly diagnosed cancer among American women and less than 15% of women diagnosed with breast cancer have a close relative who has a history of the disease.

Breast cancer can be easily detected with routine medical screenings and self-exams, so make sure to schedule your exam today!


To read more about breast cancer, its symptoms and treatment, click HERE.


The Benefits of Breathing

Did you know that taking a simple breath can boost your immunity? It's true! So huffing and puffing through your workout is actually good for you! And those deep breaths during a Yoga session can tamp down stress hormones in the body, actively deactivating the sympathetic nervous system, or our fight or flight response. Diffusing stress hormones leads to better immunity!


According to Dr. Benjamin Levine, M.D. an exercise science professor at the University of Texas Southwestern Medical Center in Dallas, "The lungs and heart power the many pathways of immunity, which is why the way you breathe and your overall cardiorespiratory fitness are key. Your lungs move oxygen rich blood to the heart via capillaries, and then your heart extracts oxygen from the blood and pumps it around your body, like to the muscles you're contracting as you walk or cycle or squat."


Learn more about the amazing benefits of breathing HERE.


Staying Well during the Fall

As Summer comes to a close, the kids are back in school, and schedules start to resume some semblance of normalcy, it's a perfect time to hit the reset button. Did you know there are a few small steps you can take to stay well this Fall? Things like prioritizing your sleep, drinking adequate amounts of water and keeping exercise in your weekly routine can make a huge difference in how your body fares the season changing. Here are 10 tips to get (and stay) healthy this Fall.


Healthy Recipe for October

Are you someone who revels in all things pumpkin? Well if so, this recipe is for you! Cuddle up on a cold Fall's night with this amazing Pumpkin Chili recipe from our friends at the Chew Out Loud Blog. Pumpkin isn't just for baking anymore. Enjoy!


INGREDIENTS

  • 2 TB olive oil

  • 1 onion, diced

  • 7 cloves garlic, chopped

  • 1 tsp sugar

  • 1 TB chili powder

  • 1 TB ground cumin

  • 1 tsp pumpkin pie spice

  • 2 tsp oregano

  • 2 tsp ground coriander

  • 1 lb ground turkey

  • 3 TB tomato paste

  • 2 green + 1 orange/yellow bell pepper, seeded and chopped

  • 2 cans (14.5 oz each) fire-roasted tomatoes, with juices

  • 3 cups chicken or turkey broth

  • 2 (14 oz each) cans black beans, rinsed well and drained

  • 1/2 cup pure pumpkin puree

  • kosher salt and freshly ground black pepper

  • shredded cheddar cheese for topping, optional

INSTRUCTIONS

  1. In a large heavy pot or Dutch oven, heat olive oil until hot. Add onion and garlic, stirring until fragrant, about 30 seconds. Add sugar, chili powder, cumin, pumpkin pie spice, oregano, and coriander. Stir to combine, 10 seconds.

  2. Add ground turkey to pot and sprinkle 1 tsp salt over it; cook/stir to break up into small pieces. When turkey is cooked through, add tomato paste and stir 30 seconds.

  3. Add bell peppers, fire-roasted tomatoes with juices, and broth. Scrape bottom of pan while stirring. Bring chili to a simmer; simmer covered for 20 minutes. Add beans and pumpkin puree. Bring chili back to a simmer for 15-20 min or until heated through. Remove from heat. Add additional kosher salt and freshly ground black pepper to taste. Serve warm, with shredded cheddar cheese if desired.

NOTES Chili keeps well; simply cover and chill in fridge. Reheat by bringing back to simmer on stovetop. Make it meatless by using veggie broth and omitting turkey.





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