“Seek Pain Relief Through Movement!” 10 EASY STEPS TO RELIEVE PAIN & HAVE MORE ENERGY
Easy steps to pain free movement and more energy: 1. Decide to get up and get moving 2. Get up from your chair every 20 minutes and walk around, even if just for a few seconds 3. Walk or exercise at least 30 minutes everyday 4. Drink plenty of water
5. Stretch your legs, hips, spine and neck daily for 10 minutes 6. Don’t push into painful movements 7. Make sure you are sitting properly at your desk or computer 8. Take frequent breaks to deeply inhale / exhale 9. Stretch your arms overhead frequently throughout the day 10. Do strengthening exercises 2-3 times/week
rehab.centrahealth.com
Healthy Recipe
CHOCOLATE PEANUT BUTTER ENERGY BALLS
Ingredients • 2 cups of rolled oats
• ½ cup of peanut butter • 1 tsp of vanilla extract • 1 scoop vanilla whey protein powder • ½ cup of dark chocolate chips
• ½ cup of ground flax seed • 1 tbsp of black chia seeds
• 1 tsp of cinnamon • ½ cup of raw honey
Directions Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor. Pulse until ingredients are blended (about 7-9 times). Add mixture to a large bowl, add in chocolate chip. Stir to combine. Form energy bite mixture into 1” balls and place on parchment paper lined baking sheet. Cover and place in refrigerator for 2 hours. Serve! Author: Krista @ https://www.joyfulhealthyeats.com/no-bake-chocolate-peanut-butter-energy-balls/
Made with FlippingBook - Online Brochure Maker