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5 WAYS TO STRENGTHEN YOUR BONES 4 5 1 2 7 7 3 6 5 9 5 3 7 1 8 2 9 7 2 6 8 4
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1. Do weight bearing exercises regularly. When you can, perform weight bearing exercises such as walking or running. The impact through the legs strengthens the bones in the legs, hips and spine. If you suffer from joint problems, then try to alternate low impact weight bearing exercises such as elliptical machines and biking. Swimming is also a great non-weight bearing option. 2. Balance your calcium and magnesium intake. There is much research thathasbeendoneon theneed forcalciumandmagnesiumuptake intoyour bones. Make sure that you eat a balanced diet, rich in calcium, magnesium and vitamin D. This gives your bones the materials it needs to be healthy. 3. Do strengthening exercises. Performing the right kind of exercises with resistance or weights helps to stimulate bone and muscle strength. Blood flow is also improved making for greater health of the bone and muscles. Talk to your physical therapist, before trying strengthening exercises you are unsure of doing. 4.Performextensionexercisesforyourspine. Withtherightkindofextension exercises, you can over time, reduce the excessive curvature in the upper back and forward head posture. This helps distribute normal forces across the entire spine, helping to reduce neck pain, headaches and especially low back pain. Make sure you talk to your therapist first before trying extension exercises, so they can teach you the proper procedures. 5 1 8 6 5 7 3 8 7 8 1 4 http://1sudoku.com n° 315825 - Level Hard 6 4 7 7 9 3 8 5 9 4 3 5 1 2 2
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n° 329837 - Level Hard
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5. Learn good posture techniques. This takes a big load off your spine, helpsyoustand tallerandanaddedbenefit isyou look thinner.Carryyourself tall when walking and sitting. When sitting, use a support for the low back lumbar area, such as a small rolled up hand towel.Try ergonomic chairs and standing desks when at work. Switch up sitting and standing routines during the day to give your spine a break. 8 1 6 4 5 6 8 3 6 2 1
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Sudoku LevelHard
WEDGE SALAD WITH BLUE CHEESE & HERB DRESSING RECIPE n° 3996 - Level Hard
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n° 34745 - Level Hard
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INGREDIENTS Blue Cheese & Herb Dressing • ¾ cup crumbled blue cheese • ⅔ cup plain Greek yogurt • ¼ cup extra-virgin olive oil • 2 tbsp white-wine vinegar • 1 tbsp Dijon mustard • 1 tbsp chopped flat-leaf parsley • 1 tbsp chopped fresh oregano • 1 medium clove garlic • ¼ tsp kosher salt • ¼ tsp ground pepper 6 9 7 2 9 8 4 3
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Salad • 6 heads lettuce • ½ cup crumbled blue cheese • 3 pieces bacon, cooked & crumbled • 2 scallions, thinly sliced 2 1 9 8
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DIRECTIONS To prepare dressing: Place ¾ cup blue cheese, yogurt, oil, vinegar, mustard, parsley, oregano, garlic, salt and pepper in a blender or food processor. Blend until almost smooth. To prepare salad: Cut each head of lettuce in half lengthwise and place on a large salad plate. Dollop 2 tablespoons of the dressing over each serving and top with more blue cheese, bacon and scallions. Serve with extra dressing on the side, if desired. 2 3 6 2 4 7 http://1sudoku.com n° 329149 - Level Hard
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n° 312259 - Level Hard
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