Welcome to this month’s 4 M’s! Like always, we will be exploring the elements of meal, movement, meditation, and message. 

Meal: Light Fettuccini Alfredo (adapted from Tasty)

Serves: 6

Ingredients:

• 2 small heads broccoli, cut into florets
• ¼ cup olive oil
• ½ teaspoon cayenne pepper
• ½ teaspoon garlic powder
• salt, to taste
• pepper, to taste
• 1 lb fettuccine
• 1 cup hummus
• 1 lemon- lemon zest
• 1 lemon – lemon juice
• 2 tablespoons butter
• ¾ cup grated parmesan cheese
• ¼ cup basil, chopped, plus more for serving
• ¼ cup parsley, chopped, plus more for serving
• 1 pinch red pepper flakes

Preparation:

1. Preheat oven to 450ºF (230˚C)
2. Place the broccoli florets on a baking sheet and drizzle olive oil, sprinkle cayenne pepper, garlic powder, salt, and black pepper on the florets. Stir to combine.
3. Bake for 15 to 20 minutes, tossing halfway through, until lightly charred.
4. Bring a large pot of salted water to a boil over high heat. 
5. Add the pasta to boiling water and cook until al dente. 
6. Before draining pasta through a colander, reserve 1 cup (240 ml) of the pasta water.
7. Return the pasta to the pot.
8. Add the hummus, ½ cup of the pasta water, lemon zest, lemon juice, butter, and Parmesan and toss until a creamy sauce forms. Thin out the sauce with more pasta cooking water, a little at a time, as needed.
9. Add the basil, parsley, red pepper flakes, and remaining reserved water.
10. Add the broccoli to the pasta, and toss gently with salt, and pepper.
11. Serve with extra Parmesan, basil and parsley on top.
12. Enjoy!

Add chicken or shrimp if you would like extra protein!

Movement: Stairs & Arms

Find a flight of stairs nearby (indoor or outdoor). Measure out 25 stairs. There will be 4 rounds, each round consists of 125 – 5 times up and down the 25 stairs. 4 minute rest between each round. 

ROUND 1: Sprint

• Sprint up 25 stairs 
• Jog or walk back down to the bottom
• Repeat 5 times (125 stairs total)
• After completing all 125 stairs: 1 minute of push ups

ROUND 2: Double leg jump/hops

• Using both legs, jump/hop from one stair up onto the next
• Jog or walk back down to the bottom
• Repeat 5 times (125 stairs total)

• After completing all 125 stairs: 1 minute of dips using the stairs or a chair 

ROUND 3: Single leg jump/hop (left leg)

• Using only your left leg, jump/hop from one step onto the next
• Jog or walk back down to the bottom
• Repeat 5 times (125 stairs total)

• After completing all 125 stairs: 1 minute of elevated pushups using the stairs or a chair

ROUND 4: Single leg jump/hop (right)

• Using only your right leg, jump/hop from one step onto the next
• Jog or walk back down to the bottom
• Repeat 5 times (125 stairs total)
• After completing all 125 stairs: 1 minute of shoulder taps

Meditation: Positive Playlist 

Using your preferred music platform (Apple Music, Spotify, Pandora, Youtube, etc.), create a playlist consisting of 10-20 songs which put you in a good mood, motivate you, and pick you up. Whenever you are feeling flustered, down, overwhelmed, or just need a break, plug in your headphones and listen to your positive playlist. You can do this while taking a walk, breathing, eating a meal, coloring, or any other activity which gives your mind a break.

Example playlists:

• Spotify Positive Energy Playlist
• Pandora Positive Playlist
• Youtube Happy/Motivational Playlist

Message: The Power of Kawaii (adapted from The Daily Mail)

Research shows that looking at pictures of cute animals can help improve work performance and concentration.

Researchers at Hiroshima University in Japan have found that looking at pictures of cute animals can help improve work performance and concentration. In Japanese, the word ‘kawaii’ means cute, therefore, the ‘Power of Kawaii’ refers to looking at cute animals to strengthen performance and reduce stress.

Enjoy these cute baby animals from Bored Panda as we prepare for a new semester!

Baby Skunk

Baby Hedgehog

Baby Panda

Baby Seal

Duckling

Baby Giraffe

Baby Otter

Baby Black Footed Cat

Baby Deer

Baby Musk Ox

Puppy

Penguin Chicks

Baby Eastern Quoll

Baby Crocodile

Baby Hippo

Baby Reindeer

Baby Tapir

Lamb

Baby Pangolin

Baby Meerkat

Featured photo: Fettuccini Alfredo