G L A : D CANA DA FEATURED PROGRAM WHAT IS GLA:D?
HEALTHY REC I PE BLACKENED CHICKEN WITH AVOCADO SAUCE
killers and the time you are on sick leave, and helping to increase your overall physical activity. KEY FINDINGS: • GLA:D Canada 2017 reports that there was a 28% reduction in pain intensity and 35% of participants increased their physical activity after starting the program. Want to know if you have osteoarthritis and if GLA:D is right for you? Call (306) 773-8313 to find out how we can help.
• GLA:D® is an evidence-based 8-week education and exercise program for treatment and management of osteoarthritic symptoms. • Includes 2-3 Education Sessions, 12 Neuromuscular Exercise Sessions, and Data Collection for measuring your improvement and monitoring program quality. GLA:D CAN HELP BY... • Lessening your hip and knee pain,reducingyouruseofpain-
Ingredients • 4 (4 oz) chicken breasts • 2 tbsp blackened seasoning • ½ cup plain, Greek yogurt • ½ avocado
• 1 tsp lemon juice • ½ tsp garlic powder • ⅛ tsp salt • 2 tbsp green onions, thinly sliced
Directions Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken. Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken and cook until cooked through, 4-6 minutes per side. Meanwhile, in a food processor, combine the yogurt, avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ tablespoon green onions.
Recipe Courtesy of Melissa @ www.blessthismessplease.com
Walking Lunge Stand comfortably with your feet shoulder width apart. Take a large step forward with one leg, keeping your back foot in starting position while rolling onto your toes. Keep your spine straight and your forward and back knees bent, so that you make right angles with your hip, knee, and ankle. As you lunge, you should feel a stretch across the front of the hip and thigh. Hold for 30 seconds and repeat 2-5 times. EXERC I SE ESSENT I ALS USE THIS EXERCISE TO KEEP YOU MOVING
SPECIALIST SPOTLIGHT KAITLAND COUPERUS, B.SC.KIN., CSEP-CEP, NKT LEVEL 1
Kaitland graduated from the University of Lethbridge in 2012 with a Bachelor in Kinesiology. She then went on to complete further education in the field of Psychology at the University of Saskatchewan and completed competencies to become a Certified Exercise Physiologist through the Canadian Society for Exercise Physiology in
2014. Since then, she has worked in the primary health care setting in Alberta, and the private rehabilitation setting in BC and now Saskatchewan. Through this she has developed specific interest in working with those living with chronic pain, and enjoys working with anyone who is looking to learn more about how to move well to stay healthy. In 2019, Kaitland attended the GLA:D Canada Instructor Training course and is now running this program here at Central Avenue Physiotherapy. Her interests outside of work include anything that gets her active in the outdoors, and especially anything where she can bring her dogs along. To request an appointment with Kaitland, contact Central Ave. Physiotherapy at (306) 773-8313 or visit our website at achesandsprains.ca.
Always consult your physiotherapist or physician before starting exercises you are unsure of.
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