Eastern Shore_Don't hesitate to put some pep in your step

DIY ICE PACKS FOR WHEN YOUR JOINTS ARE BURNING AFTER WALKING

4 Different Methods

1. (3) parts water to (1) part rubbing alcohol. This combination is recommended by physical therapists, because it is cheap, it stays flexible, and it works perfectly. There is also minimal mess if there is a leak! Win/win. 2. Corn syrup – Yup. Plain old corn syrup. This one is nice because it stays the most soft and flexible compared to the rest; however, if it were to leak, you’d be left with a sticky mess. 3. Liquid dish soap – You guessed it, another one-ingredient ice pack! This one doesn’t stay quite as flexible as the rest, but at least the mess won’t be sticky in the event of a leak. 4. (2) parts liquid dish soap to (1) part rubbing alcohol. This is very similar to the one above but stays a bit more flexible. Tominimize the riskof leakingafter repeateduses,makesure todouble bag your ice packs in sturdy freezer bags with a double-lock seal. If you have a vacuum bag sealer, this is the perfect use for it.

Source: https://www.mayoclinic.org/symptoms/hip-pain/basics/causes/sym-20050684

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Vegan Sweet Potato Quesadillas Eating Right Never Tasted So Good!

• 2 handful of baby spinach • 1 cup black beans, cooked or canned • 2-3 tbsp fresh parsley, chopped

INGREDIENTS • 5 tbsp olive oil

• 1 sweet potato, grated • 1 tsp smoked paprika • 1/2 tsp chili (optional) • 1/2 tsp cumin (optional)

• salt & pepper to taste • 6 gluten-free tortillas • 1 cup vegan cheese, grated

INSTRUCTIONS Filling:Heat1-2 tbspofoliveoil ina largeskilletovermediumheat.Addgratedsweetpotatoand roast for 30 seconds, then add spices and stir to combine. Once the pan is sizzling, add a little water, then cover thepanand reduce to lowhear.Cook for6minutes,stirringoccasionally.Addbabyspinach,and cook for 2 minutes until sweet potato is tender and cooked through. Stir in beans, corn, parsley and cook for 1 minute longer until cooked through. Season with salt and pepper to taste. Quesadillas: Heat another non-stick pan with medium heat and brush with some oil. Spread 3 tbsp of the filling evenly over half of 1 tortilla, leaving a 1/2 in border. Cover filling with grated cheese and fold over the empty side of the tortilla, pressing down carefully by using a spatula, so that it sticks. Cook for 2-3 minutes, flip and cook from the other side until golden and crispy. Repeat with remaining filling and as many tortillas as needed (about 4-6, depending on the exact size). Transfer quesadillas to a cutting board, slice, and then serve. Source: biancazapatka.com

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