VEGAN CHEESE & THYME GRILLED CHICKEN
If you suffer from sciatic nerve pain, you might feel tempted to rub some cream on your back or ask your loved ones to give you a quick massage. But as we said on Page 1, those are just quick fixes that cover up the pain without providing any real relief. We also know not everyone lives close enough or has time to come by our office for help. Regardless, we still want to help you feel better and live more comfortably even if we don’t see you. That’s why we’re providing a few simple stretches anyone experiencing sciatic nerve pain can perform in the comfort of their own home for real relief, and not just quick fixes. We recommend using these stretches whenever you’re experiencing pain or discomfort, and the best part is they just take a few minutes. Stretch No. 1: Seated Glute Stretch Sit with your bottom on the floor, and stretch your legs out straight in front of you. Then, bend your right leg and place your right ankle on top of your left knee. Lean forward and allow your upper body to “reach” toward your thigh, and hold for 15-30 seconds. Release and repeat with the other leg. Stretch No. 2: Sitting Spinal Stretch Sit with your bottom on the floor, and stretch your legs out straight in front of you, but this time flex your feet so your toes point toward the ceiling. Bend your right knee and place your right foot flat on the ground outside your left knee. Place your left elbow on the outside of your right knee, and gently turn your body to face right. Hold for 30 seconds, and repeat three times before switching sides. Stretch No. 3: Figure Four Stretch Lie flat on your back and bend both knees while keeping your feet flat. Then, cross your right foot over your left thigh, and pull both legs toward your torso. You can use your hands to grab that left thigh and physically pull it toward you, too. Hold this position for 5-10 seconds, then repeat with the other side. REAL RELIEF! At-Home Stretches to Ease Sciatic Nerve Pain
Ingredients
• 2 skinless, boneless chicken breasts • Vegan Cheese • 1 tsp fresh thyme leaves,
plus 2–3 sprigs
• Olive oil • 2 zucchinis, thinly sliced • 1 large tomato, thinly sliced
Directions
1. Preheat oven to 375 F. 2. Split the chicken breasts almost in half along the long side, open them like a book, then flatten the sides out. 3. Put the vegan cheese on the “open book” side of the chicken and sprinkle with thyme leaves. Fold the chicken over to enclose the cheese. 4. Lightly oil a shallow gratin or casserole dish, then arrange overlapping rows of zucchini and tomatoes on the bottom. Drizzle with olive oil, sprinkle with salt and pepper, then set chicken on top. Place thyme sprigs on chicken. 5. Bake for 40–45 minutes.
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If you can, use these three stretches consecutively to relieve your back from that pesky pinched nerve pain!
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