If you're interested in a flatter tummy, a more defined waist and a stronger core, give CRISS-CROSS a try.

Here's how:

• Lay on your back with a neutral spine.
• Place your hands behind your head, supporting the base of your skull. Keep elbows wide.
• Bend your knees and raise your shins. Keep them parallel to the floor.
• Exhale and pull your abs in, keeping your pelvis neutral (not tucked).
• As you curl your shin and shoulders up, your abs should pull your belly button down to your spine while your legs come up to tabletop position.
• As you exhale, reach your left leg out long and rotate your torso to the bent right knee.
• As you inhale, switch legs and bring your torso back to center.
• As you exhale, reach your right leg out long and rotate your torso to the bent left knee.
• Remember: keep your focus on working the abs.

Have you been using your crock pot this winter? There's no better time of year to come home to the wonderful aroma of a ready-cooked meal. Here's a healthy vegetarian recipe you can start in the morning and enjoy just a few hours later. Not much fuss, lots of flavor, and if you're cooking for others - they will think you worked harder than you did!

Please note: You can substitute kidney for garbanzo beans, corn for some or all of the zucchini, and vary the amount of chili powder according to your palate's appreciation for spiciness.

SLOW COOKER VEGETARIAN CHILI

Serves 6.

Ingredients:
 

�         1 (28 oz.) can whole peeled tomatoes, with juice

�         1 (15 oz.) can garbanzo beans, drained

�         2 zucchini, thinly sliced

�         1 onion, chopped

�         2 carrots, sliced

�         2 stalks celery, sliced

�         1 red bell pepper, chopped

�         1 green bell pepper, chopped

�         � cup chili powder (or less, if you prefer milder chili)

�         1 (4 oz.) can chopped green chiles

�         2 cloves garlic, minced

�         1 TBSP. dried oregano

�         2 TSP. ground cumin

�         1 TSP. salt

Directions: 

• In your slow cooker, combine the tomatoes, beans, zucchini, onion, carrots, celery, red and green bell pepper, chili powder, green chiles, garlic, oregano, cumin, and salt.
• Cover and cook on low for 6 to 8 hours or on high for 3 to 4 hours.

Looking for a delicious and healthy accompaniment to serve with your chili? How about some Nita Crisp Crackers? Check out their website to learn more about this fantastic local company. 

Self-Care is an integral part of one's overall health and well-being.  As we strive for balance, we should look carefully at the things we do to feel physically and mentally gratified.

In this month's Self-Care routine, we will focus on massaging the calf muscle. The calf muscle is vital; we continually use it as we walk, stand, and work out. Through this massage, we will increase blood circulation to, as well as relax, the calf muscle. Not only does this enable us to do even more activities - it feels great.

Effleurage, a French word meaning "to skim" or "to touch lightly," is a form of massage involving a circular, stroking movement made with the palm of the hand. You will use effleurage in your calf massage.

With your low back supported by a pillow, sit on the floor with your knees bent and shoulders against the wall. Massage your calf muscle toward your heart using long, slow strokes. Try to spend about ten minutes on each leg.

BodyQuest Advantage ™ users will soon achieve balance by earning 10 daily self-care points. Twenty minutes of calf massage is worth 8 points. 

Since 1981, Respite Care of Larimer County has improved innumerable lives by providing short-term care to children with developmental disabilities as well as respite for their families. 

In November, Big Toe Studio raised $1,240 for Respite Care's Annual Holiday Ball through the silent auction of two beautiful gift baskets stuffed with Big Toe goodies as well as our students' purchases of raffle tickets. Thank you for helping us support an organization that does so much for Northern Colorado!

Learn more about Respite Care at their website.