Try these movements if you are experiencing pain. EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication!
SINGLE KNEE TO CHEST Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg.
ABDOMINAL BRACING Lie on your back, knees bent, feet flat on floor. Place your hands on the front of your pelvis and contract your deep core. Straighten one knee. Return foot to the starting position. Alternate legs one at a time. Repeat 10 times on both sides.
Good Stretch For Lower Back
Core Strengthening
Exercisescopyrightof
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Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
NUTRITIONSTUFFWITH ALISONFRIESEN Thai Basil Beef Recipe
INGREDIENTS: • 1 tbsp fish sauce • 1 tbsp soya sauce • 1 tbsp lime juice • 1 tbsp camelina oil (or canola oil) • 1lb flank steak
• 1 cup green beans, cut into 1 inch pieces • ½ onion, sliced • 2 cloves garlic, minced • 1 cup fresh basil leaves or 2 tbsp freeze-dried basil • Brown rice vermicelli (see bag for directions to cook)
• 1 large bell pepper, sliced • 2 cups mushrooms, sliced
DIRECTIONS: 1. In a large skillet, add oil, onions, garlic and steak. Heat on medium-high heat until meat is browned (about 5 minutes). Remove the meat and set aside. 2. Add the remaining vegetables to the pan with ¼ cup of water. Scrape off any brown pieces stuck to the pan (this adds great flavor). Cover and cook for about 5 minutes, stirring vegetables every couple of minutes until mushrooms are cooked down. If vegetables start to stick to the pan, add tablespoon of water to scrape off. 3. Add the meat back into the pan, along with the fish sauce, soya sauce, basil and lime juice. Stir and cover for 2-3 minutes.
4. Serve immediately on a bed of fresh spinach and brown rice vermicelli.
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