EXERCISE ESSENTIALS
Try these exercises to get you moving... CHIN TUCK SITTING Sit with good posture. Tuck your chin and gently nod ‘yes’. Repeat 6 times.
Exercises copyright of
Helps Neck Pain
www.simpleset.net
SCALENE STRETCH Sit with good posture. Hold the front of your neck with your hand. Look up into the corner away from your hand. You should feel a stretch in the front part of your neck. Repeat 6 times.
Improves Neck Mobility
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Eating Right Never Tasted So Good! CLEAN EATING 30 MINUTE CHICKEN TORTILLA SOUP Prep Time: 15 min Cook Time: 20 min Total Time: 35 min INGREDIENTS:
TO GARNISH: • Fat-free or Light Sour Cream • Chopped Cilantro • Salsa • Corn Tortilla Chips • Diced Avocado • Lime Slices • Cheddar Cheese
• 4 large Grilled Chicken Tenders either Cooked or Frozen • 1 28 ounce can Crushed Tomatoes • 1 ½ tsp Cumin • ½ tsp Chili Powder • ½ Cup Water • 1 15 ounce can Black Beans • 1 Tbsp Olive Oil • 1 ½ tsp Coarse Real Salt • 4 Cups Chicken Broth • 2 Tbsp Chopped Cilantro
• 2 Tbsp Oil of your choice • 1 Yellow Onion, chopped • 1 Red Bell Pepper, chopped or sliced • 2 Small Zucchini, cut in half lengthwise and sliced into half-moons • 4 oz Diced Green Chilies • 1 Diced Jalapeno (or you can omit if you don’t like the heat and flavor) • 4 cloves Garlic, minced
DIRECTIONS: 1. In a large dutch oven or stockpot, add oil and heat on medium-low. 2. Add the onion, peppers, zucchini, chilies, and jalapeño. Cook for about 5 minutes, until the vegetables begin to soften. 3. Add the garlic and saute for 1-2 minutes. 4. Add the rest of the ingredients. 5. Bring to a boil and cook for about 20 minutes, or until the chicken is cooked and the vegetables are all soft. 6. Just before serving, add the chopped cilantro and other garnishes, and check seasonings. Add more salt and pepper if desired. **Recipe Credit: CleanEatingRecipes.com
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