Try these movements if you are experiencing pain. Helps With Low Back Pain EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication! PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Hold for 8 seconds. Repeat 8 times. QUADRUPED ALTERNATE LEG While in a crawling position, slowly draw your leg back behind you as you straighten your knee. Repeat 8 times on both sides.
Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
With the hustle and bustle of the holidays, it is easy to skip your regular exercise routine or reach for some less-then-healthy treats. But don’t panic. Here are 12 Nutrition Tips of Christmas to help you stay focused, on track, and healthy this holiday season! 1: Don’t skip all of your favorite holiday treats; just consume smaller portions of them. 2: Offer to bring a favorite low-calorie dish to holiday parties so you can enjoy it. 3: Don’t try to lose weight during the holidays. Focus on weight maintenance. 4: Limit your intake of alcohol and other high calorie drinks such as eggnog and punch. Instead choose water, tea, or calorie-free beverages. 5: Make an effort to maintain your regular exercise program throughout the holidays. 6: Eat a small meal or snack before arriving at a holiday party. This will keep you from being overly hungry resulting in overeating. 7:Eat slowly! It takes your stomach 20 minutes to realize it is full. 8:Leave fresh fruit around the house to decrease the urge to pick on holiday sweets. 9: Make traditional holiday recipes with low-fat substitutions to decrease the calorie and fat content: substitute oil or butter with applesauce, use low-fat creams and milks, use herb to add flavor instead of fat. 9 Nutrition Tips for Christmas NUTRITION TIPS
Roasted Sweet Potato Soup With Pistachio
• 2 quarts low-sodium chicken stock • 1/4 cup orange juice and 1 tablespoon grated zest • 3/4 cup pistachios • 2 scallions • 2 tablespoons mint leaves • Pinch cayenne pepper • 1/2 cup olive oil
Ingredients • 4 pounds sweet potato • 6 tablespoons vegetable oil • Kosher salt • 4 medium carrots, diced • 1 medium onion
• 5 cloves garlic • 2 sprigs sage
Directions Preheat oven to 300°F. Toss sweet potato with 4 tablespoons vegetable oil and salt. Spread sweet potato on 2 rimmed baking sheets and bake for 1 hour. Increase oven temperature to 375°F and cook until sweet potatoes are tender and lightly browned around the edges, about 25 minutes. In a large pot, heat remaining 2 tablespoons vegetable oil over medium-high heat until shimmering. Add carrot, onion, garlic, sage, and a generous pinch of salt and cook, stirring, until vegetables are just tender. Add sweet potatoes and stock and bring to a simmer. Cook for 10 minutes until vegetables are very tender. Discard sage, if using. Add orange juice. Blend soup until smooth. Season with salt. In a mixing bowl, stir together pistachios, orange zest, scallions, mint, and cayenne pepper. Fold in olive oil and season with salt. Serve soup, spooning pistachio salsa on top.
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