RELAXATION STATION

Free Music Downloads

Chef Stike finds listening to music to be a relaxing activity and something that helps him let off
some steam. Download some great tunes below for free!

Duran Duran
arrowAll You Need Is Now
arrowLeave A Light On
Diane Birch
arrowRewind
arrowFools
Andy Grammer
arrowLadies
arrowMiss Me
Betty Wright & The Roots
arrowReal Woman
arrowIn The Middle Of The Game
We The Kings
arrowYou And Only You
arrowFriday Is Forever

What's on Stike's Playlist

Here are a few songs that are always on rotation for Stike's Playlist!

J Roddy Walston

"Full Growing Man"

My Morning Jacket

"First Light"

Bob Marley

"Jammin'"

  • Tip One: Small Lifestyle Modifications Can Help
  • Tip Two: Relax, De-Stress and Center
  • Tip Three: On the Move
  • Tip Four: Low-Impact Workout
  • Tip Five: Go Easy on Your Abdomen
  • Tip Six: Use Gravity to Your Advantage
  • Tip Seven: Enjoy Yoga!
  • Tip Eight: At Home, at Work – Anywhere!
  • Tip Nine: Keep Moving
  • Tip Ten: Target Your Shoulders

Exercises

The image is intended to reflect the final pose.
Exercise 1: Namaste

While standing or sitting, lift your chest as you roll your shoulders back and press palms together.

Inhale and exhale gently, focusing on soft breathing.

Relax your shoulders and elbows down while keeping the pressure between your palms soft.

You can practice this position as long as you'd like.

The image is intended to reflect the final pose.
Exercise 2: Shoulder Rolls

Stand with feet hip-width apart and relax arms to your side.

Inhale and bring shoulders up toward your ears, bringing shoulder blades together.

Exhale and slowly rotate shoulders back, while standing up straight and looking straight ahead.

Return to original position with arms relaxed to the side.

Repeat by moving shoulders in the opposite direction.

Repeat this exercise five times.

The image is intended to reflect the final pose.
Exercise 3: Lunges

Start by standing with your feet together.

Take a wide step forward and exhale with your arms on your hips.

Step back to center and repeat with the other leg.

Repeat this exercise 10 times.

The image is intended to reflect the final pose.
Exercise 4: Seated Arm Lifts

Sitting tall in a chair, inhale through your nose while slowly lifting your right arm straight overhead.

Breathe out slowly and place your left hand on your stomach.

Inhale and begin to slowly stretch your right arm to the left side of the chair. Exhale and hold.

Switch sides and slowly lift your left arm straight overhead while inhaling through the nose.

Holding your abs with your right hand, carefully stretch your arm to the right side of the chair, exhale and hold.

Repeat this exercise 10 times.

Exercise 1: Namaste
Exercise 2: Shoulder Rolls
Exercise 3: Lunges
Exercise 4: Seated Arm Lifts
Exercise tips and poses have been reviewed by Carol Johnson, a NYC-based dance and fitness instructor. She is a certified fitness professional through AFAA, Power Pilates, and holds a Master of Arts from New York University in Dance and Dance Education.

GET COOKIN'

Half the fun of eating is cooking. Try out these recipes that are both tasty and shouldn't trigger heartburn related to acid reflux disease. And if you like to have fun in the kitchen, don't forget to submit a favorite recipe here!

A few tips to remember when you're whipping something up or planning what to eat:

  • Eat small, frequent meals
  • Avoid eating 2-3 hours before bedtime

A few potential trigger foods should be avoided:

  • Fried and fatty foods
  • Spicy foods
  • Onions
  • Citrus fruits
  • Alcohol
  • Coffee and other caffeinated drinks
  • Chocolate
  • Peppermint and spearmint
  • Tomato-based foods

ENTER THE DON'T LET IT BURN RECIPE CONTEST.

CLICK HERE FOR OFFICIAL RULES.

RECIPES

Recipes have been reviewed by registered dietitians. They are intended to be ARD-friendly; however some of these recipes use ingredients that may trigger ARD symptoms in some people. While care has been taken to ensure the accuracy of these recipes, they are not intended as a substitute for prescribed medical treatment, and you should consult your doctor before embarking on any new diet regimen.

    Raspberry Vinaigrette
  • ½ cup seedless raspberry preserves or use ½ cup fresh/frozen raspberries
  • ½ cup red wine vinegar
  • 2 tbsp honey
  • 1 tsp sea salt
  • 1 cup grapeseed oil
    Raspberry Yogurt-Based Dressing
  • 1 cup nonfat Greek yogurt
  • ½ cup raspberries
  • 1 tbsp red wine vinegar or raspberry vinegar
  • 2 tbsp honey or 2 tsp white sugar

Asian Pear, Pistachio and Brie Wedge Salad (serves 4)

To make the vinaigrette, add the preserves or raspberries, vinegar, honey and salt to a food processor or blender. Blend to combine. With the motor running, drizzle in the oil slowly at first and then add in a thin steady stream until all the oil is added. Or, to make the yogurt-based dressing, add all ingredients to a food processor or blender. Blend to combine. Both mixtures should be smooth. Set aside until ready to use.

To make the salad, remove the root end from the lettuce and cut the head into four wedges. Place one wedge each on individual serving dishes. Scatter the mixed greens around each wedge. Dress each wedge with 2 tablespoons of the dressing. Top with the pear, apples and pistachios. Place slices of Brie around each wedge.


Salad
  • 1 head iceberg lettuce
  • ½ pound mixed greens
  • 1 Asian pear, cut in half, cored and thinly sliced in half circles
  • 1 Granny Smith apple, cut in half, cored and thinly sliced in half circles
  • 1 red apple, cut in half, cored and thinly sliced in half circles
  • 1 cup shelled pistachios, chopped
  • 1 8-ounce wheel Brie, cut into slices and at room temperature

Baked Sweet Potato Fries (serves 4)

Preheat oven to 350 degrees.

In a large bowl, combine the sweet potatoes, sage, brown sugar and oil. Season with salt and cinnamon. Toss. Spread on a baking sheet and bake for 40 minutes. Serve immediately.

  • 4 sweet potatoes, unpeeled and cut into wedges
  • ¼ cup chopped fresh sage
  • ½ cup packed light brown sugar
  • ½ cup extra virgin olive oil (EVOO)
  • 1 tsp sea salt
  • 2 tsp cinnamon

 

*suggest only salt or as sweet version with ½ tsp cinnamon and ½ cup brown sugar.

    Turkey Mix
  • 2 tbsp butter
  • 1 cup diced celery
  • 1 cup diced scallions
  • 2 green apples, diced
  • 4 tbsp pureed mangos and 4 tbsp pureed peaches combined
  • 30 ounces of lean ground turkey, at least 97% lean
  • 1 tsp sea salt
    Chunky Avocado Topping
  • 3 large avocados, pit and peel removed and diced
  • 1 cup fresh cilantro, chopped
  • 2 tsp olive oil
  • 1 tsp sea salt

Free Range Turkey Burger (serves 6)

To make the turkey mixture, melt the butter in a skillet over medium heat. Add the celery, scallions and apples. Cook, stirring for 15-20 minutes. Remove from the heat and set aside. Add pureed mangos and peaches to a bowl with the turkey and celery mixture. Combine well. Set aside until ready to use.

To make the topping, in a bowl, combine the avocado, cilantro, olive oil and 1 tsp salt. Mash together until well blended. Set aside.

To make the patties, roll six 5-ounce turkey balls and form each ball into a patty. Arrange on a tray, cover and refrigerate.

Toast the buns.

Heat a large skillet over medium-high heat and add just enough oil to cover the entire bottom. After 2 minutes, reduce the heat to medium and place the patties on the skillet. Season the patties with salt. Cook for 3 minutes, flip and cook the other side for 1 minute. Place 1 slice cheese on each patty and continue to cook 2 minutes more for medium-rare doneness. Cover with a lid for the last 30 seconds to melt the cheese.

To assemble the burgers, place 1 patty on 1 toasted bun bottom. Top the patty with 1 lettuce leaf and a spoonful of the avocado topping. Cover with bun top. Repeat with remaining ingredients.

Burgers
  • 6 multigrain potato buns, cut in half
  • 1 tbsp Canola oil
  • ¼ tsp sea salt
  • 6 slices muenster cheese
  • 6 leaves iceberg lettuce
    Chicken
  • 1 cup + 1 tbsp extra virgin olive oil (EVOO)
  • 3 sprigs fresh thyme
  • 10 leaves fresh sage
  • 3 sprigs fresh curly parsley
  • ⅓ cup chopped fresh rosemary
  • 1 tsp sea salt
  • 6 5-oz boneless skinless chicken breasts
    Glaze
  • 1 cup honey
  • ¼ cup regular mustard
  • 1 tbsp white wine vinegar
  • 1 tsp sea salt
  • 1 ½ tsp chopped fresh rosemary

Roasted Chicken with Rosemary & Honey Mustard Glaze (serves 6)

To make the glaze, add the honey, mustard, vinegar and salt to a food processor or blender. Puree until smooth. Transfer to a bowl. Stir in rosemary and mix with spatula two or three times to incorporate.

In a large bowl, combine the oil, thyme, sage, parsley, rosemary and salt. Add the chicken, toss to coast, cover and refrigerate for 1 hour.

Heat remaining tablespoon of oil in a large skillet over medium heat until oil starts to sizzle. Remove the chicken from the marinade and pat dry. Increase the heat to medium-high and add the breasts.

Cook, turning once, until the chicken is browned, about 20 min total. Remove with tongs and place on a platter. Brush the chicken with glaze.

    Macaroni
  • 1 pound elbow macaroni (whole wheat preferred)
  • 2 tsp sea salt
  • 2 tbsp extra virgin olive oil (EVOO)
  • 1 cup cheddar cheese sauce (below)
  • 10 slices turkey bacon
  • 2 cups grated parmesan cheese
  • 1 ½ cup panko breadcrumbs
  • 1 tbsp minced thyme
  • 1 tbsp minced rosemary
  • 1 tsp minced sage
  • ½ cup minced parsley
    Cheddar Cheese Sauce
  • 2 cups 1% or skim milk
  • ¼ cup unsalted butter
  • 1 cup all-purpose flour
  • 1 cup grated reduced-fat sharp cheddar cheese

Mac 'N' Cheese (serves 4)

Preheat the oven to 375 degrees. Grease a 3-quart ovenproof baking dish with butter, and set aside. Bring water to a boil in a large saucepan over high heat. Add the macaroni and salt, reduce to medium heat, and stir to prevent sticking. Cook for 7 minutes, or until al dente. Drain and toss with the oil. Heat the cheese sauce in saucepan over medium heat.

In a skillet, cook the turkey bacon over medium heat until crisp. Line a metal tray with paper towels. Drain the bacon. Chop the bacon into bits.

In a bowl, combine the bacon, parmesan, 1 cup of breadcrumbs, parsley, thyme, rosemary and sage. In another bowl, toss together the macaroni and heated cheese sauce, mixing well. Stir macaroni-cheese mixture into the breadcrumbs mixture. Spread evenly into the prepped baking dish, and sprinkle with the remaining 1/2 cup breadcrumbs. Place baking dish on top of a baking pan to catch spills if the cheese bubbles over. Bake for 40 minutes, or until crispy and brown on top.

Directions for Cheese Sauce:
Heat the milk in a large saucepan over medium heat until you see bubbles forming on top. Meanwhile, melt butter in another saucepan and stir in the flour to make a roux. Add warm milk, whisking constantly, and continue cooking until the mixture thickens, about 5 minutes. Add the cheese, whisking constantly to combine. Strain through a sieve to remove any lumps before serving.

Recipe Archive
Asian Pear, Pistachio and Brie Wedge Salad (serves 4)
Baked Sweet Potato Fries (serves 4)
Free Range Turkey Burger (serves 6)
Roasted Chicken with Rosemary & Honey Mustard Glaze (serves 6)
Mac 'N' Cheese (serves 4)

Information on DontLetitBurn.com, including but not limited to exercise tips and recipes, is not intended to replace guidance from a physician. Individuals should always consult their physicians before starting a new diet and/or exercise program in order to find the plan that works best for their individual needs.

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