GRILLED TERIYAKI FLANK STEAK Ingredients Marinade • 2/3 cup red wine • 1/2 cup soy sauce or tamari Inspired by TheShortOrderCook.com
JODI’S PT CORNER
BACK TO SCHOOL, BACK TO POSTURE
• 1 tsp minced garlic • 1/4 tsp black pepper • 1/4 tsp ginger powder • 1/4 tsp red pepper flakes (optional)
• 1/3 cup brown sugar • 1/4 cup sesame oil • 1 tbsp sesame seeds
Meat • 1 1/2 lbs flank steak
Directions 1. In a large bowl, whisk together marinade ingredients. 2. Place the flank steak in a large, rimmed dish. Pour the marinade over the meat. 3. Refrigerate and allow to marinate for 15 minutes. Flip and let marinate for another 15 minutes. 4. Preheat grill to 400 F. 5. Add the meat to the grill and cook for 3–5 minutes on each side. Leave the grill lid open to avoid overcooking. 6. For a medium-rare steak, remove from grill at 130 F internally, and for medium, remove at 140 F. 7. Let the meat rest on a cutting board for 5–10 minutes. Then, slice against the grain into thin pieces and enjoy!
The busy school year is kicking back into full gear, and with it come long hours at a desk, heavy backpacks, and more screen time for kids and adults. All these can wreak havoc on your posture and lead to extra aches and pains if you’re not mindful. Whether you are a student, parent, or teacher, now is a perfect time to reset your routines and build healthy habits that support
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strong alignment from the classroom to the living room. Let’s stretch for the school season, with these tips to keep your posture an A+.
Desk posture done right. Whether seated in class or spending more hours at your work station, proper posture helps prevent neck and back strain. Follow the 90-degree rule. Bend your elbows, hips, and knees at a 90-degree angle and keep your feet flat on the floor. Reading materials or computers should be at eye level in front of you to avoid unnecessary pressure on your neck. Sitting for too many hours can cause muscle fatigue, so take short breaks throughout the day. Balance the backpack load. Overloaded school backpacks and full briefcases can cause severe back pain and poor posture. The bottom of a backpack should sit about 2 inches above the waist and have wide straps with padding. It should fit snugly to distribute the weight inside evenly. Ensuring you or your child’s bag is not overloaded is even more important. A backpack should not weigh over 10%–15% of the wearer’s weight. Load bags with the heaviest items first to help pull the shoulders back. Mind your daily habits. Good posture starts outside the class or teacher’s office; you build it by keeping up with regular physical activity and healthy habits. Focus on activities for you and your family that strengthen your core, like swimming or yoga. A strong core supports your spine, a crucial piece of the perfect posture
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puzzle. Ensure everyone is getting their routine check- ups with the doctor and that you’re eating healthy meals. Mindfulness is another vital facet of sitting up straight. Build little reminders for yourself and your children to check how you are sitting or to keep your shoulders back. For more tips to stay on track with your PT and maximize your wellness journey, check out next month’s Jodi’s PT Corner.
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