Try this movement if you are experiencing pain. EXERCISE OF THE MONTH
Feel Better By Eating Better
Helps Flexibility
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HAMSTRING STRETCH - WALL Lie on the floor in a doorway. Rest your leg against the wall. Scoot through the doorway until you feel a stretch up the back of your thigh. Hold for 6 seconds then repeat 10 times on both sides.
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: 1. 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. 2. Don’t Worry, “B” Happy. The B vitamins, including 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 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. 3. Drink Water. 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. 4. 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. 5. Enjoy Your Food But Eat Less. Use a smaller plate for meals to help control the amount of food and calories you eat.
HEALTHY RECIPE Arugula, Grape, and Sunflower Seed Salad
• 1/2 teaspoon stone-ground mustard • 2 teaspoons grapeseed oil • 7 cups loosely packed baby arugula • 2 cups red grapes, halved • 2 tablespoons toasted sunflower seed • 1 teaspoon chopped fresh thyme • 1/4 teaspoon salt • 1/4 teaspoon ground black pepper
INGREDIENTS • 3 tablespoons red wine vinegar • 1 teaspoon honey • 1 teaspoon maple syrup
INSTRUCTIONS Combine vinegar, honey, syrup, and mustard in a small bowl. Gradually add oil, stirring with a whisk. Combine arugula, grapes, seeds, and thyme in a large bowl. Drizzle vinegar mixture over arugula; sprinkle with salt and pepper. Toss gently to coat.
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