S I MP L E WAY S Y O U C AN G E T MO V I NG T O D AY !
6. Don’t push yourself too far if you feel pain. 7. Make sure you are sitting properly at your desk or computer. 8. Take frequent breaks for breathing exercises. Inhale and exhale deeply. 9. Stretch your arms overhead frequently throughout the day. 10. Do strengthening exercises 2-3 times per week. In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to perform at its optimal levels. At Physical Therapy of Melissa, we are dedicated to helping you live the best life you can, and our movement experts would be more than happy to help you relieve your pain, re-align your body, and get moving once again. If you are looking for assistance in living a more physically active life, contact us today.
Some easy pain-relief and energy-boosting steps you can take on your own include: 1. Decide to get up and get moving 2. Get up from your chair every 20 minutes and walk around, even if it is just for a few seconds. 3. Walk or exercise at least 30 minutes every day. 4. Drink plenty of water. 5. Stretch your legs, hips, spine, and neck for 10 minutes every day.
Healthy Recipe: Homemade Black Bean Veggie Burgers
INGREDIENTS
• 1 (16 ounce) can black beans, drained and rinsed • ½ green bell pepper, cut into 2 inch pieces • ½ onion, cut into wedges • 3 cloves garlic, peeled
• 1 egg • 1 tablespoon chili powder • 1 tablespoon cumin • 1 teaspoon Thai chili sauce or hot sauce • ½ cup bread crumbs
INSTRUCTIONS If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. In a medium bowl, mash black beans with a fork until thick and pasty. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. Source: ht tps: //www.al l recipes.com/recipe/85452/homemade-black-bean-veggie- burgers/?internalSource=hub%20recipe&referringId=84&referringContentType=Recipe%20 Hub&clickId=cardslot%209
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