CHI - St. Luke's

CHIStLukesHealth.org | V1N1 | CHI St. Luke's Health 5 Fitness YOGA Take a stretch break. Your body will thank you. In today's busy world, it's too easy to take on more than we can handle. When that happens, our stress levels shoot way up, along with the harmful stress hormone cortisol. Fortunately, regular practice of yoga can help. For the best results, choose poses that keep your focus on stretching, deep breathing, and slow, steady movement. Give yourself 30 minutes a day to soothe your stress response and boost your condence with these poses and others. Give a traditional fall recipe some zing this year. Pumpkin soup is a terric way to celebrate the season. For those of you who like food with a kick, try this! for a Less Stressed You Thai Pumpkin Soup COW/CAT POSE On all fours, form a table shape with your body. Your arms should be directly under your shoulders and your knees under your hips. Inhale, curve your back, tilting your head back to look up, then arch the opposite way, dropping your chin to your chest. Repeat. Are you looking to start a new exercise regimen? Talk to your primary care doctor or, if you don't have one, visitCHIStLukesHealth.org/ nd-a-doctor. Your body will thank you. should be directly under your shoulders and your knees under tilting your head back to look up, then arch the opposite way, dropping your FORWARD FOLD Stand straight with your feet right under your shoulders, then bend in half from the waist, letting your head hang down and touching your toes with your ngers, if you can. Come up slowly and repeat. CORPSE POSE At the end of your yoga practice, lie at on your back with your legs a natural and comfortable width apart. Your arms should lie just apart from your sides, with your palms facing upward. Remain here, focusing on only your breathing, for between 5 and 10 minutes. Carbohydrates: 25.7 g Dietary ber: 8.6 g Protein: 6.8 g PERFECT INGREDIENTS 2 15-ounce cans pumpkin puree 4 cups low-sodium chicken broth 2 tablespoons red curry paste 1 3/4 cups coconut milk, keeping back 1 tablespoon 1 large red chili pepper, sliced DIRECTIONS 1. Heat curry paste in a large saucepan over medium heat for approximately 1 minute, then add the broth and pumpkin puree, stirring. 2. Cook for 3 minutes. The soup should bubble. 3. Add the coconut milk and cook for 3 more minutes. 4. Divide into bowls and serve hot, drizzling the last tablespoon of coconut milk on top. NUTRITION INFORMATION (Serves 4) Calories: 360 Total fat: 27.9 g Cholesterol: 0 mg Sodium: 487 mg Potassium: 719 mg

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