Wednesday, 21 June 2023

1 cup of this veggie has 57% of your vitamin K requirement

Plus, combat charley horses and calf pain with this easy stretch

June 21, 2023 | VIEW IN BROWSER

Tonight's dinner is a minimal-ingredient fall-off-the-bone chicken thigh dish that's simple to prep, but makes an impressive meal. Tender meat and crackly-crispety-crunchety skin? Cue the drool. Plus, find out what veggie packs a whopping 57% of your daily requirement for vitamin K in just one cup.

Walking Challenge

Today's Workout

Today's workout is a walk — we're on day 21 of our walking streak!

If you're on your feet a lot (and logging those steps!) calf pain and tightness is often par for the course.

This standing achilles stretch is a great move to stretch out the back of the leg after a walk, relieving tension in the calf. It's also a great stretch to keep on hand for the next time you get a charley horse.

To perform:

Stand with your feet as wide as your shoulders in front of a wall.
Step one foot forward and one foot back.
Keep both knees bent, but reach your back foot's heel toward the ground to feel a stretch in the back leg's achilles tendon.
Hold for 10 seconds, and then switch legs.

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Need a break from this month's challenge?

Click here to snooze this section until next month. 😴

Your Meal Plan

Today's Plan

Chicken thighs are less expensive and more tender than chicken breasts. This minimal-ingredient fall-off-the-bone chicken thigh dish is simple to prep, but makes an impressive meal. Serve it with ready-to-heat frozen mashed cauliflower or make a mashed potato-cauliflower blend using premade mashed potatoes.

Breakfast: Make-Ahead Breakfast Burrito
Lunch: Veggie-Packed Sandwich
Dinner: Pan-Roasted Chicken Thighs with Mushrooms and Mashed Cauliflower

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Making Space for Mindfulness

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One Small Thing

Real ways to make a difference in your life, one small thing at a time.

The health benefits of cabbage — and tasty recipes to add to your menu

Cabbage is making a comeback, and for good reason. The cruciferous vegetable packs a big nutritional punch into very few calories (we're talking just 22 calories a cup).

Cabbage is a good source of fiber, vitamin C and vitamin K. The antioxidants and polyphenols in cabbage have been linked to heart health benefits and reduced risk of mortality, depression, type 2 diabetes and cancer.

With its crispiness, it adds a nice texture to plenty of dishes, from salads to tacos. Plus, it's the perfect veggie for fermenting and turning into sauerkraut or kimchi — a great way to get a dose of gut-healthy probiotics.

Get 8 yummy cabbage recipes here.

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