This just in, from BRĒTHE Wellness

Welcome to BRĒTHE Wellness Insider, your newest ally in the journey towards optimal health and wellness!

Chicken Pot Pie with Creamy Cannellini Base & Homemade Whole Wheat Crust

Ingredients

- 450 g (1 lb) chicken breast, cooked and shredded

- 1 tsp olive oil (5 g)

- 1 small onion, diced (80 g)

- 2 carrots, diced (120 g)

- 2 celery stalks, diced (100 g)

- 1 cup frozen peas (130 g)

- Salt + pepper, to taste

Light creamy base

- 150 g cooked cannellini beans (about .5 cup)

-cup warm chicken stock (120–180 g, adjust for consistency)

- 2 tbsp Greek yogurt, 2% (30 g)

- 2 tbsp grated parmesan (20 g)

- 1 garlic clove, sautéed (3 g)

Homemade crust

- 200 g freshly ground wheat berries (sifted flour) or whole wheat flour

- 45 g Greek yogurt (about 3 tbsp)

- 40 g cold water (adjust as needed)

- 3 g salt (. tsp)

Method

1. Cook the beans: If using soaked dry beans, cook them in the Instant Pot with water/stock for 15–18 minutes on high pressure + 15 minutes natural release. Beans should be buttery soft.

2. Make the creamy base: While beans are still warm, blend 150 g cooked beans with . cup stock, yogurt, parmesan, and sautéed garlic until silky. Add more stock if needed until it looks like a light sauce that coats a spoon (think pot pie gravy, not Alfredo).

3. Cook the veggies: In a skillet, heat olive oil. Sauté onion, carrot, and celery until softened. Add peas, salt, and pepper.

4. Combine the filling: Stir the bean base into the skillet with veggies. Fold in shredded chicken and simmer 2–3 minutes. Adjust with a splash more stock if it looks too thick.

5. Make the crust: In a bowl, combine freshly ground flour, salt, Greek yogurt, and cold water. Mix until dough comes together; knead briefly until smooth. Wrap and refrigerate for at least 1 hour (or overnight). Roll out into a thin circle large enough to cover your pie dish.

6. Assemble: Spoon filling into a 9-inch pie dish with dipped edges. Lay the crust over the top, crimp edges with a fork, and cut 3–4 small slits in the center for steam.

7. Bake: Bake at 400°F (200°C) for 25–30 minutes, until the crust is golden. Rest 10 minutes before serving.

The Truth About Stretching: Static, Dynamic, and Mobility — What’s the Difference and Why It Matters

If you’ve ever stretched before a workout, after a run, or when your back hurts, you’ve probably done some kind of stretching.
But here’s the thing: not all stretching is created equal, and the one you’re doing might not be helping the way you think.

Let’s break it down simply.

🧘‍♀️ Static Stretching

What it is:
Holding a muscle in a lengthened position without movement, like touching your toes and staying there.

What it does:
Static stretching increases passive range of motion by desensitizing the nervous system and allowing muscles to relax temporarily. It can improve flexibility over time if done consistently, but it doesn’t teach your body how to use that new range.

The problem:
If you do long static holds before activity, you can reduce muscle power and joint stability for a short period (up to 10–20 minutes, shown in multiple studies). That’s why it’s not ideal as a warm-up before strength or athletic training.

When to use it:
After workouts, before bed, or during recovery sessions, especially for relaxation or gentle lengthening.

🏃‍♀️ Dynamic Stretching

What it is:
Controlled movement through your available range, like leg swings, arm circles, or walking lunges.

What it does:
Dynamic stretching prepares your muscles and nervous system for movement. It raises core temperature, increases blood flow, and activates muscle groups in a way that mimics what you’ll be doing in your workout.

Why it’s important:
Dynamic stretching improves movement readiness, coordination, and joint lubrication (synovial fluid circulation). It also helps the brain connect to the muscles you’re about to use.

When to use it:
Before workouts, runs, or sports. It’s the ideal warm-up to improve performance and reduce injury risk.

🔄 Mobility Training

What it is:
Mobility goes beyond stretching. It’s about gaining active control over your range of motion.
In other words, mobility teaches your nervous system to own your flexibility with strength and stability.

Example:
You can passively pull your knee toward your chest (that’s flexibility).
But when you lift it there using your own hip flexors and core, that’s mobility.

Why it’s superior:
Mobility builds strength at your end ranges, stabilizes joints, and improves how you move and feel during real-world tasks. It’s not just about loosening up, it’s about teaching your body how to move efficiently without pain or compensation.

When to use it:
Anytime, as part of warm-ups, cooldowns, or standalone sessions. Consistent mobility work improves posture, reduces chronic tightness, and helps eliminate recurring pain.

🔬 In Simple Terms

• Static = relax the muscle

• Dynamic = warm up the muscle

• Mobility = train the muscle through control

Static stretching changes tissue tolerance.
Dynamic stretching improves movement readiness.
Mobility improves movement quality and joint control.

💡 The Takeaway

If you’re dealing with tight hips, back stiffness, or recurring pain, your body doesn’t need more passive stretching. It needs mobility.
Mobility restores the communication between your brain and body so your joints can move the way they were designed to.

You can start small. Even two to three minutes a day of controlled mobility will do more for your long-term movement quality than 20 minutes of static stretching ever could.

Was this email forwarded to you? You can subscribe here.