Stress Relief: Deep Breathing I Turkey and Black Bean Taco Casserole

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The start of a new year is exciting and can also be stressful. A helpful stress relief technique is diaphragmatic breathing or deep breathing. Focusing on the breath helps the body relax, and quiets the mind. Deep breathing has many health benefits from lowering blood pressure to improving the immune system.

How to practice diaphragmatic breathing
During diaphragmatic breathing, your stomach will move with every breath instead of your chest.

-Sit or lie in a comfortable place.
-Place one hand on your chest and one hand on your abdomen. Only the bottom hand should be moving with every inhale and exhale.
-Inhale through your nose for a slow 4 count, about 4 seconds.
-Hold your breath for a slow 2 count, about 2 seconds.
-Exhale slowly and steadily through the mouth for a slow 6 count, about 6 seconds.
-Repeat for 5-15 minutes, or until relaxed.

It is common to feel some uneasiness or lightheadedness when first learning deep breathing. After a session of diaphragmatic breathing, take your time standing and readjusting to your surroundings.

Diaphragmatic breathing is a skill that requires practice. This will become easier over time and then can be done anywhere!

Information gathered & adapted from:

Turkey and Black Bean Taco Casserole

Servings: 6


1 Tablespoon canola oil
1 pound ground turkey
1/2 cup onions, chopped
1 cup riced cauliflower, thawed if frozen
1 cup cooked brown rice
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon garlic powder
1/2 teaspoon smoked paprika
1 cup no salt added tomato sauce
1/2 teaspoon salt
1 15-ounce can low sodium black beans, drained and rinsed
1 cup frozen corn kernels, thawed
1 cup colby jack cheese, grated
1/2 cup green onions, sliced
1 cup cherry tomatoes, chopped
2 Tablespoons fresh cilantro, chopped
1 teaspoon fresh lime juice


1. Preheat oven to 425 degrees.
2. Heat a large skillet over medium-high heat. Add oil to the pan. Add turkey and onions. Cook until turkey is mostly done, stirring into crumbles, about 4 minutes.
3. Stir in riced cauliflower, brown rice, cumin, chili powder, garlic and smoked paprika. Cook until cauliflower is tender.
4. Stir in tomato sauce and salt. Cook until thickened, 1-2 minutes. Spoon turkey mixture into a 2-quart casserole dish. Top evenly with black beans and corn. Sprinkle cheese over the casserole.
5. Bake until cheese melts and casserole is bubbly around the edges, about 15 minutes.
6. Meanwhile, combine the remaining green onions, tomatoes, cilantro and lime juice. Spoon the tomato mixture over casserole before serving.

Serving Size: 1 1/4 cups

Nutrition Information per Serving: 17 grams total fat, 6.5 grams of saturated fat, 31.3 grams carbohydrate, 6.4 grams fiber, 26 grams protein, 512 milligrams sodium, 761 milligrams potassium, 5 grams sugar

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