Try these movements if you are experiencing pain. EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication!
PRAYER STRETCH - EXERCISE BALL While kneeling with an exercise ball in front of you, slowly lean forward and roll the ball forward until a stretch is felt. Hold for 10 seconds and repeat 3 times.
IT BAND STRETCH - SIDELYING Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 10 seconds and repeat 3 times.
Helps with knee pain
Stretches lower back
Exercisescopyrightof
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Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
Hot Chocolate
HEALTH BENEFITS OF CHOCOLATE
Chocolate is enjoyed by almost everyone in this world; therefore it’s about time we talked about what benefits we are getting from the delicious food. There are different chocolates to choose from: baking (unsweetened), dark chocolate, milk chocolate, and white chocolate. Chocolate contains cocoa and it is the cocoa component of the food where the potential health benefits reside. Cocoa contains an antioxidant, called flavanol. Antioxidants act as protectors in the body against cell damage. Damage can happen from exposure to smoke or pollution, or naturally from the aging process. Including foods that are antioxidant-rich may improve health or delay the onset of various chronic diseases. Chocolate has been reported to play a role with chronic disease prevention, including heart disease. Heart disease directly affects 2.4 million Canadians. Extensive research continues to strive for evidence around food and health benefits. Currently, there is no standard recommendation for the health benefits of eating chocolate or cocoa to reduce the risk of heart disease in healthy adults. However, there may be an association with including baker’s chocolate, dark chocolate, or cocoa powder in your with Amanda Kilduff
lifestyle with improving blood circulation. More long-term research is needed to see the outcomes of chocolate on heart health. Lastly, chocolate also contains a phenylethylamine (PEA), which is associated with mood improvement. The amount of PEA in chocolate is very minimal compared to the amount of PEA needed to produce an impact on mood in lab research. On the other hand, chocolate also contains carbohydrates and caffeine, which can also positively impact mood. Although, perhaps the positive mood associated with chocolate is simply the learned response from past experience other than a nutritional one. Resources: Cardiovascular Health – Chocolate. (2010, March 1). Retrieved from: http://www.pennutrition.com Heart Disease in Canada. (2017, February 10). Retrieved from https://www.canada.ca/en/public-health/services/publications/ diseases-conditions/heart-disease-canada.html Should commercially available chocolate or cocoa products be recommended to healthy adults to reduce the risk of CVD? (2017, June 16). Retrieved from www.dietitians.ca
Ingredients • 1/3 cup cocoa powder • 3/4 cup white sugar • 1 pinch salt
• 1/3 cup boiling water • 3 1/2 cups milk
• 3/4 teaspoon vanilla extract • 1/2 cup half-and-half cream
Directions Combine the cocoa, sugar and pinch of salt in a saucepan. Blend in the boiling water. Bring this mixture to an easy boil while you stir. Simmer and stir for about 2 minutes. Watch that it doesn’t scorch. Stir in 3 1/2 cups of milk and heat until very hot, but do not boil! Remove from heat and add vanilla. Divide between 4 mugs. Add the cream to the mugs of cocoa to cool it to drinking temperature.
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Credit to allrecipes.com.
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