AdvancePhysical&AquaticTherapy_Tendinitis & Sports


Healthy Recipe


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INGREDIENTS: • 1 pound strawberries, washed and stems removed • 1 large ripe banana

• 1/2 cup vanilla yogurt • 1/2 cup milk • sugar to taste (optional)

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DIRECTIONS: Addthestrawberries,banana,milk,andyogurttothebowlofafoodprocessor orblenderandblenduntilsmooth.Tasteandaddsugar ifneeded,depending on the ripeness of your fruit and your taste preferences. Pour the liquid into popsicle molds (or even paper cups), insert the handles, and freeze until

firm, generally overnight. Enjoy frozen the next day. Recipe Courtesy of Melissa @

There’s no question that what you eat affects how you feel,andahealthydiethelpsyou feelbetter.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 youwillfind ithelpsyourmoodaswellasyourbody. 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.Somegoodsourcesofproteinarechicken, 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 Feel Better By Eating Better

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 somemusclestrengtheningactivities twiceaweek. 5. Enjoy Your Food But Eat Less. Use a smaller plate for meals to help control the amount of food and calories you eat.

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