E X E R C I S E S F O R L OW B A C K PA I N R E L I E F
SINGLE K NEE TO CHE ST STR E TCH Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15-30 seconds. Repeat 2-4 times with each leg.
PR ONE PR E S S UP Lie on your stomach with hands beside your shoulders. Pushing with your arms, arch your upper back and hold. Repeat 6-10 times.
Exercisescopyrightof
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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Seasonal Recipe: Trim-Healthy Pumpkin Cake Roll
• ½ cup Milk or Almond Milk • 1 tsp Vanilla Extract For the Filling: • 16 oz Cream Cheese, Softened • ½ cup Truvia
INGREDIENTS For the Cake:
• ½ tsp Salt • 1 tsp Ginger • ¼ tsp Cloves • ¼ tsp Allspice • 1½ cup Pureed Pumpkin • 4 Eggs • ½ cup Melted Butter
• 2 cups Almond Flour • ¾ cup Coconut Flour • ½ cup Vanilla Protein Powder • 1 tsp Baking Powder • 1 tsp Cinnamon
DIRECTIONS Preheat oven to 325˚ and line jelly roll pan with parchment paper. Set aside. Combine Almond Flour, Coconut Flour, Protein Powder, Baking Powder, Cinnamon, Salt, Ginger, Cloves, and Allspice in a large bowl. Mix well. Add Pureed Pumpkin, Eggs, melted Butter, Milk and Vanilla and mix well. Spread batter evenly in the jelly roll pan (lined with parchment paper) and bake for 35-40 min or until cake is set and cooked through. Remove from oven and let sit for about 7 min, or until the cake is still warm but not cooled. While the cake is cooling, begin mixing filling by warming cream cheese so it spreads easily, then thoroughly combine it with Truvia. Using parchment paper, remove pumpkin cake from pan and place on a flat surface. Spread the warm filling evenly over it, then start rolling the cake from one end. Pull the parchment paper off of the cake as you roll so that none is trapped inside the roll. Refrigerate the cake roll (covered) for 3-4 hours, or until fully cooled and set up. Slice and enjoy!
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