EXERCISE ESSENTIALS
HEALTHY RECIPE: IMMUNITY BOOSTER CHICKEN SOUP
Simple Meditation
1. Get comfortable and prepare to sit still for a few minutes. Afteryoustop reading this,you’re going to simply focus on your ownnatural inhalingandexhaling of breath. 2. Focus on your breath. Where do you feel your breath most? In your belly? In your nose? Try to keep your attention on your inhale and exhale. 3. Follow your breath for two minutes. Take a deep inhale, expanding your belly, and then exhaleslowly,elongating theout- breath as your belly contracts.
Headspace isastartupwithone simple goal: Make meditation accessible to everyone. It does this through a smartphone app full of “guided meditations” — audio sessions where one of the company’s co-creators leads listeners on a journey of contemplation. Download the app at: www.headspace.com
INGREDIENTS: • 2 tbsp olive oil • 1 lb chicken breast • 1 medium onion, diced • 3 large carrots, diced • 2 celery stalks diced
• 3 cloves of garlic, diced • 1 medium lemon (zest & juice) • 1 handful fresh ginger • 2 qt chicken broth • 1 can coconut milk (optional)
DIRECTIONS: Heat olive oil over medium high heat. Add chicken breast and brown. Then, add onion, garlic, carrots, celery, salt and pepper. Cook for about 5 min, until softened. Add 2 quarts of chicken broth and ginger with the skin on. Bring to a boil, then reduce heat and simmer for 35-45 minutes (the longer you boil ginger the stronger it is). Remove ginger and discard. Remove chicken, then shred and set aside. Add lemon zest and squeeze lemon to taste.Continue tosimmer for15minutes.Addshreddedchicken and (optional) 1 can of coconut milk. LAUGHTER IS THE BEST MEDICINE REMEMBER TO LAUGH IN TIMES OF UNCERTAINTY. Laughter diminishes stress and boosts the immune system. Even the simple act of smiling has a positive effect on happiness and physical health, helping the heart recover more quickly after stressful events. Smiling and laughter reduce blood pressure and releases serotonin and other natural pain killers. Laughter’s positive effects are instantaneous! Onceyoustart laughing,you immediately feelbetterandpain isperceived as less intense. These effects can last as long as 24 hours so laugh at least once a day!
AT HOME HYDROTHERAPY
A NATURAL SOLUTION TO HEADACHES & NECK PAIN: Soaking in EpsomSalt can be very helpful for the release of muscle aches and pain. It is important to remember the actual name of Epsom Salt is magnesium sulfate. Among magnesium’s many functions is it will reduce the rate of calcium binding after a muscle contracts as it competes for the same binding sites as calcium, which contracts a muscle. Simply put, this relieves tightness and soreness in the muscles. Something as simple as an Epsom Salt bath can be of great benefit in relaxing a tight muscle. IT IS EASILY DONE BY: 1. Adding 2 cups of Epsom Salt to a warm bath full of water. 2. Soakyourneck inthebathfor15 -20minutes,allowingthemagnesium to be absorbed through your skin. PUT DOWN THE PAIN MEDICATION. Whenyoufind thatyouaresufferingwithheadachesorneck tension,come in for physical therapy. A few sessions can go a long way to helping you feel your best and learning what you can do to prevent your headaches from returning. Put down the Ibuprofen or Tylenol and pick up the phone to speak with one of our experts today!
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