Improve Your Posture At Home
Here are several strategies that are typically helpful: • Try to stand tall whenever you are standing or walking. Hold your head high and square your shoulders, but more importantly work on being the tallest version of yourself. Hunching over is the leading cause of poor posture. • Use support when you sit to keep your posture correct. Lumbar support in office chairs and car seats will help a bit, but for improved posture you may need to add additional cushioning that will help you keep your back straight. • Be mindful of how you lift heavy objects. Keep your shoulders square and your chest forward. When lifting something that is over 50 lbs it is important to take extra care. Lead with your hips and try to keep the weight close to your body. Lifting something improperly can lead to injury to your neck or back, which may make proper posture uncomfortable. What can good posture do for you? There are a lot of benefits of having good posture. Aside from saying goodbye to neck or back pain, improving your posture can provide several unexpected benefits to your lifestyle and personal well-being. Here are a few of the additional benefits of having good posture: • Proper posture creates quality exercise for your core and back • Improved respiratory health • Added protection for your organs, bones, joints and muscles • Reduced risk of arthritis If you are experiencing chronic neck and back pain, there is a good chance that it could be related to your posture. Contact your physical therapist to learn more about how you can take steps to start improving your posture today.
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Gravlax, Lox, & Maple Smoked Salmon Recipe
INGREDIENTS Brine Ingredients • 3-4 cups filtered water • ⅓ cup sea salt • ½ teaspoon ground peppercorns • 1 teaspoon dry dill • 1 tablespoon dried orange peel/orange zest
Maple Glaze Ingredients • ½ cup maple syrup • 1 tablespoon dried orange peel/orange zest • ½ teaspoon ground peppercorns
Optional if you don’t have a smoker • 10 drops liquid smoke
INSTRUCTIONS Mix the brine ingredients together in a storage bowl. Place the salmon filets in the bowl making sure they are covered with brine. Cover the bowl and place in the refrigerator for 12-36 hours. Turn the filets every 12 hours so they brine evenly. After their brining time, remove from the refrigerator and dispose of the brine. Pat the fish dry; do not rinse them. Set the fillets on a rack to cool, skin side down, 2 to 4 hours. Set them outside in a cool, breezy place (60°F or cooler) or use your fridge (up to overnight). Rub some olive oil on the skin side so it won’t stick, then glaze the non-skin side of the filets using a basting brush. Preheat your smoker to about 140 degrees Fahrenheit. Place the glazed filets skin-side down on your smoker grill. Glaze them again. Let them smoke slow and low for 3-4 hours depending on filet thickness. Let your fish cool, then place them in ziplocks or vacuum seal for longer storage. Find more healthy recipe makeovers at www.OurNutritionKitchen.com Contributed by Marie Cecchini Sternquist, MS CHHC who uses Functional Nutrition and Nutrition Response Testing to address inflammatory processes that prevent true healing.
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