7 TIPS TO A HEALTHIER&MORE ACTIVE YOU
1. Take care of aches and pains. Don’t let these long-term problems linger. Get professional help at ReQuest Physical Therapy. 2. Limit your sitting. Get up every 30 minutes and walk around at work and home.
3. Get out and move. Exercise regularly. At least walk every day.
4. Nutrition and portion control. Keep your intake of food nutritious and at a comfortable level. Chew your food more thoroughly and you won’t feel like you have to eat so much. 5. Drink more water. Water keeps your body systems functioning at an optimum level. 6. Breathe! Work on your deep breathing to increase oxygen intake and get your lymphatic system moving. 7. Get enough sleep. Sleep at least 8 hours a day. It is best to get into a routine so you go to bed and wake up on a regular cycle. This helps your endocrine system.
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HEALTHY RECIPE: VEGETARIAN CHILI
INGREDIENTS • 1 tsp garlic-herb, salt-free seasoning • 1 tsp ground cumin • ⅛ tsp salt • 1 (15 ounce) can kidney beans • 1 cup frozen mixed vegetables
• 1 tsp canola oil • 1 cup chopped onion • 1 cup green sweet pepper • 2 cloves garlic • 1 tsp bottled minced garlic • 1 (14.5 ounce) can no-salt-added diced tomatoes • 1 (8 ounce) can no-salt, tomato sauce • 1 cup water • 4½ tsp chili powder
• ¼ cup light sour cream • Fresh cilantro (optional) • ⅛ tsp chili powder (optional)
INSTRUCTIONS Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium-high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning. Add undrained diced tomatoes, tomato sauce, the water, the chili powder, the seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the chili powder.
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