MASON JAR SAL AD FromOur Kitchen to Yours
Our Specialties • Women’s Health • Men’s Health • Pre/Post Natal • Manual Therapy • Dry Needling
This is a great way to have a healthy plant-based snack, or a grab-and-go lunch or dinner on hand. They are also fun to share with family and friends. Start with a wide mouthed jar (or jars). It iseasy tomakeseveral jarsatonce.Youcan store them in the fridge forabout5days.Prep,chop,and cook your favorite salad ingredients and layer them in a jar in this order: • Dressing: 1 to 4 tablespoons • Hard vegies and fruits: whole cherry tomatoes, corn,carrots,olives,beets,peas,radishes,celery, broccoli, cauliflower
• Proteins/Grains: garbanzo beans, kidney beans, quinoa, pasta, brown rice, white rice, tofu • Soft/absorbent vegies and fruits: sliced tomatoes, cucumbers, onion, potato, peppers,avocado,dried fruit,grapes,apples,
oranges, mango, berries • Nuts, seeds, croutons
GetWalking, Get Stronger Get at least 150 minutes of moderate and vigorousaerobicactivityperweek– that’s20- 30minutes5 to7 timesperweek. (Beginners canusethechartbelow).Also,aimtostrength train every major muscle group 2 times per week. (Try doing a few squats, lunges, crunches, planks and push-ups). Use a weight or resistance that is enough to tire out your muscles in 12 to 15 repetitions and remember – no pain! You should modify every exercise (limit the range of motion, the resistance, or reps) to make it possible to do those repetitions without pain in your joints.
• Top with salad greens (as much as you can squeeze in the jar): spinach, arugula, romaine, red or green cabbage, spring mix
Heart HealthMonth CELEBRATE FEBRUARY WITH THESE HEART HEALTHY TIPS!
other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products.Choose leanercutsandreduced- fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely. 6.Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 8. Clean up. Your heart works best when it runsoncleanfuel.Thatmeans lotsofwhole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods.
1. Aim for lucky number seven. Young and middle-age adults who slept 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the
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