7 TIPS TO A STRONGER &MORE ACTIVE YOU
1. Take care of aches and pains. Don’t let these long-term problems linger. Get professional help at Empower Physical Therapy & Fitness. 2. Limit your sitting. Get up every 30 minutes and walk around at work and home.
3. Get out and move. Exercise regularly. At least walk every day.
4. Nutrition and portion control. Keep your intake of food nutritious and at a comfortable level. Chew your food more thoroughly and you won’t feel like you have to eat so much. 5. Drink more water. Water keeps your body systems functioning at an optimum level. 6. Breathe! Work on your deep breathing to increase oxygen intake and get your lymphatic system moving. 7. Get enough sleep. Sleep at least 8 hours a day. It is best to get into a routine so you go to bed and wake up on a regular cycle. This helps your endocrine system.
HEALTHY RECIPE
Call IN & Win! WIN A $10 TARGET GIFT CARD
GLUTEN-FREE PUMPKIN COOKIES
HOW TO ENTER OUR DRAWING! You could be the winner of a $10 Target gift card! Count the number of turkeys as seen above, in this newsletter and call in the correct answer in order to be placed in our drawing!
• 1/2 cup oat flour ground • 1/2 cup almond meal • 1/2 tsp baking powder • 1/2 tsp baking soda • 1/8 tsp salt • 2 tsp Vietnamese 5% Oil • Cinnamon • 1/4 tsp Frontier allspice • 1/4 cup mini chocolate chips • 1/2 cup dried cranberries and cherries
INGREDIENTS • 1 ripe banana mashed • 1/2 cup pumpkin puree • 2 large eggs • 1/2 cup peanut butter • 3 tbsp coconut oil melted • 2 tsp vanilla extract • 3 tbsp maple syrup • 1 1/2 cups gluten-free rolled oats
DIRECTIONS Preheat oven to 350°F. Grease or line a baking sheet with parchment paperorasiliconebakingmat.Setaside. Inamixingbowlstir together mashedbanana,pumpkin,eggs,peanutbutter,coconutoil,vanillaand maple syrup until well combined. Add in oats, oat flour, almond meal, baking powder, baking soda, salt, cinnamon, allspice, chocolate chips and dried fruit; stir to combine. Refrigerate for 5 minutes to harden. Drop cookies by spoonfuls on prepared baking sheet. They won’t expand much, so feel free to press them down, slightly, and make them as uniform as possible to ensure even baking. Bake for about 12 minutes until lightly browned.
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