IMPROVE YOUR POSTURE AT HOME
BROCCOLI-CHEDDAR QUICHE Healthy Recipe
EASY & PORTABLE BREAKFAST IDEAS FOR THE BUSY ATHLETE You Wouldn’t Skip Your Workout – So Why Skip Breakfast? We have all heard the old saying that breakfast is the most important meal of the day. Breakfast breaks the overnight fasting period, jumpstarts an athlete’s metabolism (calorie burning engine) and most importantly kicks the appetite stimulating hormones into gear so that they can alert you to eat during the day. In order to get the most out of your workouts and compete a high level, you have to properly fuel your body all day long! Food Is Fuel! To get the MOST out of your training you have to consider FOOD as PART of your training. Ifyouareexperiencingchronicneckandbackpain, there isagoodchance that it could be related to your posture. Contact your physical therapist to learn more about how you can take steps to start improving your posture today. There are ways that you can improve your posture at home, as well. Here are several strategies that are typically helpful: •Try tostand tallwheneveryouarestandingorwalking.Holdyourheadhigh andsquareyourshoulders,butmore importantlyworkonbeing the tallest version of yourself. Hunching over is the leading cause of poor posture. • Use support when you sit to keep your posture correct. Lumbar support in officechairsandcarseatswillhelpabit,but for improvedpostureyoumay need toaddadditionalcushioning thatwillhelpyoukeepyourbackstraight. • Be mindful of how you lift heavy objects. Keep your shoulders square and yourchest forward.When liftingsomething that isover50 lbs it is important to take extra care. Lead with your hips and try to keep the weight close to your body. Lifting something improperly can lead to injury to your neck or back, which may make proper posture uncomfortable. What Can Good Posture Do For You? There are a lot of benefits of having good posture. Aside from saying goodbye to neck or back pain, improving your posture can provide several unexpected benefits to your lifestyle and personal well-being. Here are a few of the additional benefits of having good posture: • Proper posture creates quality exercise for your core and back • Improved respiratory health • Added protection for your organs, bones, joints and muscles • Reduced risk of arthritis
Ingredients • 1 (9 in) frozen whole-wheat piecrust shell • 1 (8 oz) package broccoli florets • 1½ tsp olive oil • 1 cup chopped sweet onion
• 4 large eggs • ½ cup evaporated milk • 3 oz sharp Cheddar cheese, shredded • ¾ tsp kosher salt • ¼ tsp black pepper
Instructions Preheat oven to 400 degrees F. Let piecrust thaw at room temperature 10 minutes. Place in preheated oven, and bake until lightly browned, 10 to 15 minutes. Let cool slightly, about 10 minutes. Reduce oven temperature to 375 degrees F. Cook broccoli according to package directions, until tender-crisp, about 3 minutes. Coarsely chop larger pieces. Heat oil in a large skillet over medium-high; add onion and cook until light golden, 8 to 10 minutes. Whisk together eggs and evaporated milk in a medium bowl. Stir in broccoli, onion, cheese, salt and black pepper. Pour mixture into prepared pie crust. Bake at 375 degrees F until just set and edges are golden brown, 30 to 35 minutes. Let stand 10 minutes before serving.
Source: quiche/
http://www.eatingwell.com/recipe/275920/make-ahead-broccoli-cheddar-
• Greek yogurt squeeze tube or smoothie and a banana
• Individual peanut butter packets like Jif to Go and sliced apple or banana • Trail Mix – nuts, dried fruits, cereal • Yogurt and fruit
• Bagel or 2 mini bagels and peanut butter and a milk box • Peanut butter and jelly sandwich and chocolate milk • Leftovers from Dinner
• Cheese stick and a granola bar. Some of my favorite bars: Cliff, Cliff Whey, Luna Protein, RX, Kind, Balance, Zone, and Detour Smart. Look for a bar that has at least 8 or more grams of protein Noreen Gallo MSRD, LDN is a Registered Dietitian and owner of Your Forever Nutrition Counseling. For more tips and motivation, contact Noreen at 603 553-1334 and follow her Healthy Living Blog at www. yourforeverdiet.com
No Time in the Morning? I’ve Got You Covered! • Toaster waffles with peanut butter smeared on top • 2 hard-boiled eggs and a container of OJ • Yogurt and granola parfait
Call Balance Rehab at 603.890.8844 , or visit our website at balance-rehab.com to schedule your appointment today!
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