HEALTHY TIP OF THE MONTH!
PATIENT SUCCESS
Keep your heart healthy with the following tips: 1. Aim for lucky number seven. Young and middle-age adults who sleep 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 other 23 1/2 hours is really bad for your heart. EXERCISE ESSENTIALS PIRIFORMIS STRETCH exercises copyright of
“I broke my tibia the summer before my junior year of college and was super bummed about it. That being said I was definitely NOT excited to go to pt and nervous because this was my first major injury. However, I was very happily surprised when Eric and his team made going to pt three times a week fun, and not something I dreaded. ERIC SUPPORTED ME EVERY STEP OF THE WAY PHYSICALLY AND EMOTIONALLY. I am so grateful for all of his help and support. I would recommend Mile High Physical Therapy to anyone, any age. Thank you again!!!” — Megan B. CALL US TODAY AT 973.382.7325!
HEALTHY RECIPE HEART HEALTHY CHICKEN & WHITE BEAN STEW
INGREDIENTS: • 1 lb. dried cannellini beans, soaked overnight & drained • 6 c. chicken broth • 1 c. chopped yellow onion • 1 c. sliced carrots • 1 tsp. fresh rosemary • 2 bone-in chicken breasts • (4oz) Parmesan cheese
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• plus 2/3 c. grated Parmesan, divided • 4 c. chopped kale • 1 tbsp. lemon juice • ½ tsp. kosher salt • ½ tsp. ground pepper • 2 tbsp. olive oil • ¼ c. flat—leaf parsley leaves
While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder. Hold for 20 seconds and repeat 3 times on each leg. Don’t hesitate to call us with any questions at 973.382.7325!
DISCLAIMER: If this exercise is performed incorrectly, it could be cause for injury. We are not responsible for any injuries that occur while performing this exercise not directly under one of our qualified practitioner’s care.
DIRECTIONS: Combine beans, broth, onion, carrots, rosemary and Parmesan rind in a 6-quart slow cooker. Top with chicken. Cover and cook on low until the beans and vegetables are tender, 7 to 8 hours. Transfer the chicken to a clean cutting board; let stand until cool enough to handle, about 10 minutes. Shred the chicken, discarding bones. Return the chicken to the slow cooker and stir in kale. Cover and cook on high until the kale is tender, 20 to 30 minutes. Stir in lemon juice, salt and pepper; discard the Parmesan rind. Serve the stew drizzled with oil and sprinkled with Parmesan and parsley. Tip: To save time, you can substitute 4 (15 ounce) cans no-salt-added cannellini beans (rinsed) for the soaked dried beans.
Please read ingredients carefully to ensure it does not contain any allergens for you or your loved ones.
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