E A SY PA I N - REL I EF AND ENERGY- BOOS T I NG S TEPS
Some easy pain-relief and energy-boosting steps you can take on your own include: • Decide to get up and get moving • Get up from your chair every 20 minutes and walk around, even if it is just for a few seconds. • Walk or exercise at least 30 minutes every day. • Drink plenty of water. • Stretch your legs, hips, spine, and neck for 10 minutes every day. • Don’t push yourself too far if you feel pain. • Make sure you are sitting properly at your desk or computer.
• Take frequent breaks for breathing exercises. Inhale and exhale deeply. • Stretch your arms overhead frequently throughout the day. • Do strengthening exercises 2-3 times per week. In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to perform at its optimal levels. At Kewanee Physical Therapy & Rehab Specialists, we are dedicated to helping you live the best life you can, and our movement experts would be more than happy to help you relieve your pain, re-align your body, and get moving once again. If you are looking for assistance in living a more physically active life, contact us today.
S E A S ON A L R E C I P E
Ingredients • 4 cups (1-inch) slices asparagus • 3 cups fat-free, less-sodium chicken broth • 1 1/2 cups water • 1 tbsp butter • 2 cups chopped onion (about 1 large) • 2 cups uncooked Arborio rice Spring Asparagus Risotto
• 1/2 cup dry white wine • 1 cup (4 ounces) grated fresh Parmigiano- Reggiano cheese • 1/4 cup heavy whipping cream • 1 tsp salt • 1/2 tsp freshly ground black pepper
Directions : Place 1 cup asparagus and 1 cup broth in a blender; puree until smooth. Combine puree, remaining 2 cups broth, and 1 1/2 cups water in a medium saucepan; bring to a simmer (do not boil). Keep warm over low heat. Melt butter in a large heavy saucepan over medium heat. Add onion to pan; cook 8 minutes or until tender, stirring occasionally. Stir in rice; cook 1 minute, stirring constantly. Stir in wine; cook 2 minutes or until liquid is nearly absorbed, stirring constantly. Add 1/2 cup broth mixture; cook 2minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining puree mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 30 minutes total). Stir in remaining 3 cups asparagus; cook 2 minutes. Stir in 3/4 cup cheese, cream, salt, and pepper. Transfer risotto to a bowl. Serve with remaining 1/4 cup cheese.
KEWANEE (309) 852-2200
GALVA (309) 932-8100
STARK COUNTY (309) 695-4010
www. kptrs.com
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