Try these movements if you are experiencing pain. Strengthens core EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication!
SUPERMAN Lie on your stomach as shown. Lift your arms and legs off the floor slightly at the same time. Hold for 30 seconds and repeat 3 times.
KNEE SQUEEZE Stand with good posture, and a foam roll or pillow between knees. Reach overhead, engage core, squeeze foam roll or pillow. Bend forward at the hips, reaching toward toes. Repeat 6 times.
Helps with knee pain
Exercisescopyrightof
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Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
Greek Lentil Salad Makes 4 servings
1. Trust your body. Eat until you truly get enough. Move your body in ways that you enjoy. Sleep well and manage your stress as best as you can. 2. Be kind to yourself about your food choices. New Year’s resolutions can be associated with feelings of guilt from what food and drinks were consumed over the holidays. Be kind to yourself because food is meant to be enjoyed. Going forward in the New Year, focus on foods that either nourish your body, taste good, and/or provide comfort, to feel your best. 3. Make realistic goals. Whether your goal is to start eating breakfast everyday or to cook more meals at home. Ask yourself what the barriers are of you reaching these goals and brainstorm how to move past those barriers. Maybe that means making a bowl of overnight oats before you go to bed so that breakfast is already made when you get up. Or maybe it means planning for meals one day a week before you hit the grocery store so that meal ingredients are accessible and ready to use. NEW YEAR NUTRITION & HEALTH TIPS WITH AMANDA KILDUFF
Ingredients • 1 can (540 mL) lentils, drained and rinsed • 1 cucumber, diced • 1 large tomato, diced
• ¼ red onion, diced • ¼ cup feta cheese, crumbled • ¼ cup olive oil • 3 Tbsp balsamic vinegar • 1 Tbsp oregano
Directions Mix lentils, cucumber, tomato, red onion, feta cheese in large bowl. Mix together oil, vinegar, and oregano, Stir salad ingredients and dressing together. Place in refrigerator for 30 minutes. Serve cold. Enjoy!
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Adapted from lentils.org
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