VitalityPhysioWellness_Pain-Free Knees & Hips

REFERRAL PROGRAM RECEIVE A COMPLIMENTARY FACE & SCALP MASSAGE WHEN YOU REFER YOUR FRIEND/FAMILY!

HEALTHY REC I PE

BLACKENED CHICKEN WITH AVOCADO CREAM SAUCE

Refer your friend or family member to: PHYSIOTHERAPY Refer 3 friends or family members for: MASSAGE

Complementary FACE & SCALP MASSAGE at Vitality Physiotherapy & Wellness Centre

• 1 tsp lemon juice • ½ tsp garlic powder • ⅛ tsp salt • 2 tbsp green onions, sliced thin

Ingredients • 4 (4 oz) chicken breasts • 2 tbsp blackened seasoning • ½ cup plain, Greek yogurt • ½ avocado

Directions Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken. Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken and cook until cooked through, 4-6 minutes per side. Meanwhile, in a food processor, combine the yogurt, avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ tablespoon green onions.

EXERC I SE ESSENT I ALS USE THIS EXERCISE TO STRENGTHEN YOUR CORE Walking Lunge Stand comfortably with your feet shoulder width apart. Take a large step forward with one leg, keeping your back foot in starting position while rolling onto your toes. Keep your spine straight and your forward and back knees bent, so that you make right angles with your hip, knee, and ankle. As you lunge, you should feel a stretch across the front of the hip and thigh. Hold for 30 seconds and repeat 2-5 times.

SPECIALIST SPOTLIGHT MINA REZK, LICENSED PHYSIOTHERAPIST

Education, and an analytical mind sets Mina apart. Let him help you jump start your rehab and decrease your pain by setting reachable goals to get your health on track. From his first major injury sustained playing soccer, Mina realized the importance of effective rehabilitation to return to activity as soon as possible but also to reduce the risks of a secondary injury. He takes the time to find the root cause of

your problem, and then together, we create a plan to address the immediate concern as well as enhance daily living after rehabilitation and prevent recurrences. A focused 1 on 1 treatment session usually involves a combination of manual therapy, pain management techniques, muscle/motor control retraining and specific exercise prescription. Mina is also trained in acupuncture and functional dry needling and is fully bilingual (French & English). To request an appointment with Mina, contact Vitality Physiotherapy & Wellness Centre at (613) 425-7700 or visit us at www.vitalitypt.ca.

Always consult your physiotherapist or physician before starting exercises you are unsure of.

Exercisescopyrightof

WWW.VITALITYPT.CA

vitalitypt.ca

Made with FlippingBook Online newsletter