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  • Description: Ingredients:
    1 cup all purpose flour

    1 cup wheat germ

    1 teaspoon baking soda

    1/2 teaspoon baking powder

    1/2 teaspoon salt

    3 tablespoons chia seeds

    3 ripe bananas, mashed

    3/4 cup maple syrup

    3 tablespoons applesauce

    1 tablespoon vanilla extract

    1 large egg

    1 cup blueberries or enough to top each muffin
    Directions:
    Preheat oven to 350 degrees.

    Combine flour, wheat germ, baking powder, baking soda, salt and chia seeds in a bowl. Mash bananas in a separate bowl. Add maple syrup, apple sauce, vanilla extract and egg. Blend. Fold in the dry ingredients in three stages until just combined.

    Divide into muffin tins and top each with blueberries, making sure to push berries in. Bake for about 15 minutes or until a toothpick comes out clean. Let cool and enjoy.
    Yield:
    24 muffins
    Nutrition Tip
    Chia seeds have a mild flavor so they can be incorporated easily into most...
  • Description: Ingredients:
    3 cups chopped onions

    2 tablespoons olive oil

    2 teaspoons salt

    1 teaspoon black pepper

    1/2 teaspoon dried thyme

    1/3 cup Worcestershire sauce

    3/4 cup chicken stock

    1 1/2 teaspoons tomato paste

    1 1/2 cups plain oatmeal or bread crumbs

    5 pounds ground turkey breast (or lean ground beef)

    3 eggs, beaten
    Directions:
    Preheat oven to 325 F.

    In a medium sauté pan, over medium-low heat, cook onions, olive oil, salt, pepper, and thyme until translucent, but not browned, around 15 minutes.

    Add the Worcestershire sauce, chicken stock, and tomato paste and mix well. Allow to cool to room temperature.

    Combine the ground turkey, bread crumbs, eggs, and onion mixture in a large bowl. Mix well and shape into a regular loaf on an ungreased sheet pan.

    Spread the tomato paste evenly on top. Bake for 1 1/2 hours (90 min) until the internal temperature is 160 F and the meatloaf is ...

  • 2-2-4 Breathing

    30 Mar, 2026
    Description:
    2-2-4 Breathing is a simple breathing technique that may trigger relaxation, reduce stress, and improve focus.

    Here's how to do it:

    Inhale gently through the nose for 2 counts

    Hold the breath for 2 counts

    Exhale slowly through the nose (or mouth) for 4 counts

    This pattern can be repeated for 1–5 minutes (or longer, if comfortable).

    Benefits:

    Longer exhale → parasympathetic activation: Extending the exhale stimulates the vagus nerve, shifting the body into “rest and digest” mode.

    Slows down breathing rate: Helps reduce over-breathing (hyperventilation) and balances oxygen–carbon dioxide exchange.

    Mind–body grounding: Counting provides a gentle focus, which reduces rumination and anxiety.

  • Finger Lift-Off

    24 Mar, 2026
    Description:
    Finger Lift-Off is a breathing technique that combines breath and tactile grounding for calm and focus.

    Here's how to do it:

    Place hands into your lap

    Inhale lift all 10 fingers off your lap, while keeping your palm connected to your lap

    Exhale slowly return one finger at a time down on your lap until the exhale is complete

  • Finger Slides

    16 Mar, 2026
    Description:
    Finger Slides is a breathing technique paired with a tactile sensation of release/relief.

    Here's how to do it:

    With one index finger, start to draw a line up the other hands thumb as you inhale, exhale as you slide down the webspace, continue with each finger.

    Inhale as you trace up the finger.

    Exhale as you slide down.
  • Description:
    Explore how creative arts activities can support relaxation to help you feel better and connect with others in the Dana-Farber community by joining the Zakim Center's monthly Creative Arts Online Workshops via Zoom. Materials will be provided and no experience is necessary to participate, but space is limited and registration is required.
    *These programs are open to Dana-Farber patients and caregivers.

    Please note that our April workshops are at capacity, but you can email to be added to the waitlist(s).

    Paint Pouring

    Tuesday, April 28, 11 a.m. - 12:30 p.m. ET

    Create some new art for your space! In this workshop, you’ll use Ready Pour Ocean Vibe pre-mixed acrylic pouring paint to engage in a dynamic paint pouring experience. Using Light Turquoise, Light Blue, Tide Blue, and Beige, we’ll explore simple pouring techniques to create beautiful swirled and marbled effects with an ocean-inspired palette. Let the colors lead, and we’ll delight in ...

  • Lion's Breath

    9 Mar, 2026
    Description:
    Lion's Breath (Simhasana) is a powerful yogic breathing technique designed to release tension, especially in the face and chest, and to boost confidence and vitality. It’s often used in yoga practices to clear emotional or energetic blockages.

    Here's how to do it:

    Come into a comfortable seated position

    Place your hands on your knees, fingers spread wide.

    Inhale deeply through your nose.

    Exhale forcefully through your mouth.

    Open your mouth wide.

    Stick your tongue out and stretch it downward toward your chin.

    Exhale with a strong "ha" sound from deep in your belly.

    At the same time, open your eyes wide and gaze upward or at the space between your eyebrows (called "third eye").

    Repeat 3–5 times, or more if desired.

    Benefits:

    Relieves tension in the face, neck, and chest

    Stimulates the throat chakra

    Helps release negative emotions like frustration and anger
    ...
  • Description:
    Este guión de relajación le ayudará a liberar la tensión y el estrés del día antes de dormir. En este video encontrará diferentes técnicas para calmar la mente y el cuerpo: ejercicios de respiración, un recorrido de relajación por todo el cuerpo y prácticas de atención plena. Con ellas podrás observar sus pensamientos y emociones con más claridad, sin forzar ningún cambio, solo dejando que todo fluya naturalmente.
  • Description:
    Physiological Sigh is a breathing exercise that is a rapid, effective way to reduce acute emotional distress.

    Here's how to do it:

    Sit or stand comfortably with a relaxed posture.

    First, inhale deeply and fully.

    Then, without exhaling, take a second smaller inhale to fully inflate your lungs.

    Exhale slowly and fully through your mouth, letting the air release completely.

    Repeat 3–5 times, or as needed to feel calmer.

    Benefits:

    The double inhale helps fully expand the lungs, increasing oxygen intake.

    The long exhale activates the parasympathetic nervous system (the “rest and digest” response), reducing heart rate and calming your mind.

    This helps reduce feelings of anxiety, tension, and even mild panic quickly.

    When to do this:

    When feeling anxious or stressed

    Before a stressful event or presentation

    To break a cycle of shallow or rapid breathing

    Anytim...
  • Description: Ingredients:
    3/4 cup fat-free plain Greek yogurt

    2 teaspoons puréed Chipotle peppers in Adobo sauce

    1 cup uncooked quinoa

    2 medium sweet potatoes (about 1 pound)

    1 yellow bell pepper, cored, and diced

    2 tablespoons minced green onion

    1 avocado, diced

    1 tablespoon extra virgin olive oil

    1 freshly squeezed lime

    1/4 cup minced fresh cilantro

    1 cup diced cherry tomatoes

    1/4 teaspoon sea salt

    1/4 teaspoon freshly ground pepper

    1 serving whole grain tortilla chips (about 10-13 chips)
    Directions:
    Make the Chipotle sauce: combine the fat-free plain Greek yogurt with puréed Chipotle peppers and stir well. Refrigerate until ready for use.

    Rinse quinoa thoroughly. Combine quinoa with 2 cups of water in a medium saucepan. Bring to a boil, then reduce heat to a gentle simmer. Cover and cook until the grain is tender and no water remains. Let it cool slightly.

    Meanwhile, pee...

  • Cowboy Caviar

    27 Feb, 2026
    Description: Ingredients:
    1 (15 ounce) can seasoned black-eyed peas, drained

    OR 1 (15 ounce) bag black-eyed peas, (do not soak overnight)

    1 (15 ounce) can seasoned or plain black beans, drained

    OR 1 (15 ounce) bag black beans, soaked overnight

    3/4 cup frozen sweet corn, thawed

    3 green onions, chopped

    1/2 cup chopped green bell pepper

    2 or 3 tomatoes, diced

    1/3 cup cilantro, chopped

    1 ripe avocado, chopped

    10 red, yellow, or orange peppers w/seeds and tops removed

    1 tablespoon olive oil

    1 tablespoon white wine vinegar

    1/2 lime, juiced

    1/2 teaspoon Dijon mustard

    Salt and pepper to taste
    Directions:
    If you are working with dry beans, soak only the black beans overnight. In a 5-quart saucepan, bring 10 cups water to a boil. Add 1 bag of black beans and return to a boil; let boil 2-3 minutes. Cover tightly and set aside at room temperature for an hour. Drain and rinse beans. Repeat th...