IMPROVE YOUR POSTURE AT HOME
There are ways that you can improve your posture at home, as well. Here are several strategies that are typically helpful: •Try tostand tallwheneveryouarestandingorwalking.Holdyourheadhigh andsquareyourshoulders,butmore importantlyworkonbeing the tallest version of yourself. Hunching over is the leading cause of poor posture. •Usesupportwhenyousit tokeepyourposturecorrect.Lumbarsupport in officechairsandcarseatswillhelpabit,butfor improvedpostureyoumay needtoaddadditionalcushioningthatwillhelpyoukeepyourbackstraight. • Be mindful of how you lift heavy objects. Keep your shoulders square and yourchestforward.When liftingsomethingthat isover50 lbs it is important to take extra care. Lead with your hips and try to keep the weight close to your body. Lifting something improperly can lead to injury to your neck or back, which may make proper posture uncomfortable. What can Good Posture do for You? There are a lot of benefits of having good posture. Aside from saying goodbye to neck or back pain, improving your posture can provide several unexpected benefits to your lifestyle and personal well-being. Here are a few of the additional benefits of having good posture: • Proper posture creates quality exercise for your core and back • Improved respiratory health • Added protection for your organs, bones, joints and muscles • Reduced risk of arthritis If you are experiencing chronic neck and back pain, there is a good chance that it could be related to your posture. Contact your physical therapist to
learn more about how you can take steps to start improving your posture today. For more information, contact your physical therapist to learn more about options that will suit your health needs.
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VEGETARIAN CHILI RECIPE Eating Right Never Tasted So Good!
• 1 tsp canola oil • 1 cup chopped onion • 1 cup green sweet pepper • 2 cloves garlic • 1 tsp bottled minced garlic • 1 (14.5 ounce) can no-salt-added diced tomatoes • 1 (8 ounce) can no-salt-added tomato sauce • 1 cup water • 4½ tsp chili powder
INGREDIENTS • 1 tsp garlic-herb, salt-free seasoning blend • 1 tsp ground cumin • ⅛ tsp salt
• 1 (15 ounce) can kidney beans • 1 cup frozen mixed vegetables • ¼ cup light sour cream • Fresh cilantro (optional) • ⅛ tsp chili powder (optional)
DIRECTIONS Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium-high heat. Add oil; swirl tocoat bottom of pan.Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat topreventburning.Addundraineddiced tomatoes, tomatosauce, thewater, thechilipowder, the seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans andmixedvegetables. Return toboiling; reduceheat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the chili powder.
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