VanderlindePT_Sciatica and Back Pain

Feel Better By Eating Better

Exercise Essential

rich in these vitamins. Good food sources for many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens. Drink water.

There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that

includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your mood and activity with the right nutrition. Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. Don’t Worry, “B” Happy. The B vitamins, including

Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. Be active whenever you can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week.

Sidelying Trunk Rotation

While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side. Did You Know? We Also Specialize In: • Spinal Stenosis • Rotator Cuff Syndrome • Joint Replacement Rehab • Osteoarthritis • Parkinsons • Balance Problems • Sports Injuries • Manual Therapy • Graston Technique • Trigger Point Technique • Friction Massage Technique

Enjoy your food but eat less. Use a smaller plate for meals to help control the amount of food and calories you eat.

B6, B12, and folic acid, play a role in the production of brain chemicals that regulate mood. Especially if you have depression, be sure to consume foods

Healthy Recipe Feta Chicken Burger

BURGERS

INGREDIENTS

• 1 cup crumbled feta cheese • 6 whole wheat hamburger buns, split and toasted • Optional: Lettuce leaves and tomato slices

• 1/2 cup chopped roasted sweet red pepper • 1 teaspoon garlic powder • 1/2 teaspoon Greek seasoning • 1/4 teaspoon pepper • 1-1/2 pounds lean ground chicken

• 1/4 cup finely chopped cucumber • 1/4 cup reduced-fat mayonnaise

DIRECTIONS

Preheat broiler.Mix cucumber andmayonnaise. For burgers,mix redpepper andseasonings. Add chicken and cheese; mix lightly but thoroughly (mixture will be sticky). Shape into six 1/2-in.-thick patties. Broil burgers 4 in. from heat until a thermometer reads 165°, 3-4 minutes per side. Serve in buns with cucumber sauce. If desired, top with lettuce and tomato. https://www.tasteofhome.com/recipes/feta-chicken-burgers/

vanderlindept.com

Made with FlippingBook Annual report