BOOST YOUR IMMUNI TY ! GARLIC LEMON CHICKEN SOUP
EXERCI SE ESSENT IALS
• 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 INGREDIENTS
• 1 medium lemon
(zest & juice)
• 1 handful
fresh ginger • 2 qt chicken broth • 1 can coconut milk (optional)
SINGLE LEG & ARM DEADLIFT Stand on one leg, dumbbell in the opposite hand as the stance leg. Keeping your pelvis facing forward, bend at the hip and move your non-stance leg up and behind you. Your stance knee will bend slightly. Point your toes towards your stance foot to help keep your hips from opening up. From this position, rise up from the hips. Repeat exercise 6-8 times with each leg.
S TAY I N G F L E X I B L E As you age, your muscle tissue actually dries out a little, tightening.Thiscausesa lossofrangeofmotion in your joints and tissues. In addition to the loss of rangeofmotion, itcanreally limityouractive lifestyles and hinder day-to-day, normal motions. Tasks that used tobesimple,suchasdressingorsquattingdown to tie your shoes, now become extremely difficult. A regular stretching program helps lengthen your musclesandmakesdaily livingactivitiesmucheasier. THE BENEFITS OF A REGULAR STRETCHING PROGRAM INSTRUCTIONS 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 to simmer for 15 minutes. Add shredded chicken and (optional) 1 can of coconut milk. to involve a huge amount of time, but stretching can end up giving you huge results! Stretching is a natural part of what we do on a daily basis. You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching programwill produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you!
IF YOU ARE UNSURE OF COMPLETING THESE EXERCISES OR EXPERIENCE PAIN WHEN DOING SO, STOP AND CONSULT YOUR PHYSICAL THERAPIST.
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Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you exercise or not. It does not have
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