INPUT ARTICLE: Article: Grease a 9 by 13-inch (22.86 by 33.02-centimeter) casserole dish using cooking spray, oil, or butter. Set the dish aside when you are done. Heat some oil in a large skillet over high heat. Add the peppers and onion and half of the chili and cumin. Stir to combine with a wooden spoon, then cook until the peppers and onion turn golden-brown. Transfer them to a bowl.  Use enough oil to coat the vegetables, but not so much that it pools. About 1 to 2 tablespoons (15 to 30 milliliters) will be enough.  A mild-tasting oil, such as canola or vegetable, will work the best. You can also use a more flavorful one, however, such as avocado or coconut. Add another 1 to 2 tablespoons (15 to 30 milliliters) of oil to the skillet and let it get hot. Add the corn and the rest of the chili and cumin. Stir the corn, then cook it until it turns a golden-brown color. Scrape the corn into the bowl with the peppers and onion. Add about 1 teaspoon of salt to the peppers, onions, and corn. Toss them together to coat, then set the bowl aside. Pour about a third of the enchilada sauce into the bottom of your prepared casserole dish. Use a wooden spoon or a rubber spatula to spread it around; it doesn't have to be perfect. Save the rest of the sauce for the rest of the casserole. Spread half of the tortilla strips across the bottom of the casserole dish. Spread all of the beans on top in an even layer, then add half of the roasted vegetables, sauce, and cheese.  Save the rest of the veggies, sauce, and cheese for the next layer. If the beans are difficult to spread, you can mix some water into them. You need just enough to thin them out. About 1 to 2 tablespoons (15 to 30 milliliters) will be plenty. Gently lay the rest of the tortilla strips on top of the cheese layer. Add the rest of the roasted veggies, sauce, and cheese on top. Make sure that you spread the ingredients evenly in each layer. It's ready when the cheese melts and the sauce starts to bubble. Just about anything that you'd put on a taco, burrito, or nacho bowl will work here. Cilantro, guacamole, or sour cream are all delicious options.

SUMMARY: Preheat your oven to 400°F (205°C). Roast the peppers and the onion in a skillet over high heat. Roast the corn in the same skillet. Season the vegetables. Spread some of the sauce across the bottom of the dish. Begin layering the casserole. Repeat your layers. Cover the casserole with foil, then back it for 15 to 20 minutes. Garnish the casserole before serving it.

INPUT ARTICLE: Article: Yoga is a great way to build and stretch muscles. It's a taxing exercise routine without the brunt force or trauma that can come with jogging or weight lifting. If you're not experienced with yoga, try to find a beginner class where an experienced teacher will help you work up slowly. Do this by putting your left foot several feet in front of your right foot. Place your right knee against the ground while keeping your left leg at a 90 degree angle. Slowly work your left leg out to the side while keeping your elbows as near the ground as possible. Keep your hips parallel while you do this pose. Slowly stretch your hamstrings and leg muscles until you can hold this pose properly. Try standing with your feet together and touching your toes to help limber your hamstrings. This will help your lower half be prepared to lunge forward. Lay on your back. Grab both feet with each hand and pull your knees toward your arm pits. Once you feel comfortably situated, rock from side to side, keeping your head on the floor. This will externally rotate your hips.   This pose relies a lot on balance. Start by laying on your back and getting used to balancing your weight to achieve the rocking motion without falling over. Once you can do this with ease you can gradually move your legs closer to your hands until you can pull your knees back toward your chest with ease. You can also have a friend help stretch your legs in the beginning while you're on your back. Sit on the floor with your spine as straight as possible. Stack the right leg on top of your left leg in a curled position in front of you, lining up your right ankle and left leg.   This can be a challenging pose for a novice. Begin by just sitting in a crossed legged position to see how this feels to your hips. You can gradually push your body from this position as much as you feel comfortable without straining. You can also use yoga blocks underneath the stacked leg if you find this stretch too difficult.

SUMMARY:
Attend a yoga class to build hip muscles. Try the lizard-lower lunge. Use the happy baby pose. Try the frog leg pose to stretch hip muscles.