• 2 tablespoons of extra virgin olive oil
• 1 medium onion
• 2 cloves of garlic 
• 1 pound of pumpkin
• 2 teaspoons of fresh thyme
• 4 cups of vegetable stock
• 3/4 cup of brown lentils 
• 1 1/2 teaspoons of sea salt
• 1/2 teaspoon of black pepper
• 4 cups of chopped kale
• 1 tablespoon of red wine vinegar

1. In a large pot, heat olive oil over medium heat. Add the diced onion and stir occasionally for 2 minutes until sauteed.
2. To the pot, add the chunked pumpkin and thyme leaves. Stir together with the onion for about a minute, then pour in the vegetable stock. 
3. Rinse the lentils under cold running water, then add to the pot. Add salt and pepper. Bring the soup up to a boil over high heat, then reduce heat to medium-low. 
4. Allow soup to simmer for 25-30 minutes, or until the pumpkin is tender and the lentils are cooked. 
5. Add in the kale, stirring well to submerge it in the broth. Pour in the vinegar. Cook the soup for another minute or two to wilt the kale. 
6. Ladle the soup into bowls and garnish with thyme leaves, pepitas, and a drizzle of olive oil. 

• Calories: 880kcal
• Fat: 63g
• Carbohydrates: 45g
• Protein: 46g
• Fiber: 21g
• Sugar: 6g

Recipe and Picture Credit: 
Simple Bites 

Kelly's 
Move of the Month

The Open Book
 


This exercise relieves tightness and pain in your back while increasing stability and mobility.

To do this:

• Start by lying on your side, with your knees bent past your hips and hands together straight in front of you. Put a pillow under your head if you have neck issues.
• To keep your lower back stable, rotate your top arm up and back as far as you can comfortably go. You should feel a stretch in your shoulders and chest.
• Hold the position for 10 seconds. Repeat 10 times and then switch sides.

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Breaking News Released This Week 
 

Turns Out There Is Something Special About 10,000 Steps a Day                 

                           
It became conventional wisdom in many fitness circles a few years ago that we should all try to take 10,000 steps a day.

With daily fitness trackers keeping count, many people tried to hit that number – and some occasionally wondered if 10,000 was, in fact, some kind of important number.
 

Turns out: Yes, it is, according to new research.

A study in JAMA Neurology found that walking about 10,000 steps a day was linked to less cardiovascular disease (heart disease, stroke, and heart failure), 13 types of cancer, and dementia.

Taking 10,000 steps is about the same as walking four or five miles, depending on your stride.

Still, the new research says you don’t have to take that many to get health benefits. For example, 9,800 steps lowers the risk of dementia by 50 percent, the research suggests, but taking just 3,800 a day lowers it by 25 percent.

A companion study in the journal JAMA Internal Medicine found that for every 2,000 steps a day, you could lower your risk of premature death by 8% to 11%. 

“Both studies involved about 78,500 participants, all middle age and older, who wore a device on their wrist to measure physical activity and whose health was monitored for a median of seven years,” The Washington Post reported.

A higher intensity of walking increased the health benefits, too, the studies found. “Walking at a faster pace was linked to a lower risk for dementia, heart disease, cancer and early death, beyond the benefit accrued for the number of daily steps,” The Post wrote.

“The take-home message here is that for protective health benefits people could not only ideally aim for 10,000 steps a day but also aim to walk faster,” said co-lead author Matthew Ahmadi, research fellow at the University of Sydney. J. Croft
 
Sources
The Washington Post: “Every 2,000 steps a day could help keep premature death at bay”
 JAMA Internal Medicine: “Prospective Associations of Daily Step Counts and Intensity With Cancer and Cardiovascular Disease Incidence and Mortality and All-Cause Mortality”
 JAMA Neurology: “Association of Daily Step Count and Intensity With Incident Dementia in 78,430 Adults Living in the UK” 
University of Sydney: “Pace as important as 10,000 steps for health, finds new research”
 
 

Remember, if you are currently getting on average, 3000 steps (especially since you are now working from home!) don’t panic.

You can reach 10, 000 steps by slowly increasing the number by 1000 steps/day.

You can do this by taking more scheduled breaks from sitting.  Why not try setting an alarm to remind you to get away from your desk and go for a 10-minute walk (on average, this will get you 1000 steps) either on your treadmill or outside? Or why not put on some music and take a 5-minute dance break x 2 throughout the day?  Notice how much more awake you will feel when you go back to your desk.

The secret is choosing something you enjoy and scheduling the activity. 

Why not give it a try this week?                                                                                                                               

Stay Connected!