Promoting a Movement Based Life

You have heard it before; sitting is not good for you! We all know sitting is not good for us but most of us spend our days sitting for most of our day. As clients of Functionetiks you all have a designated time each day that you work on your function. Your individualized menu. This is amazing and makes everything you do for the rest of the day a bit more functional. How functional can you be if you spend the majority of the day sitting?

It wasn't long ago in our history of humans that our survival was determined by our ability to move. As humans we are designed to move; we can walk, run, jump, climb, carry heavy objects etc...

In the past we did not have to think about it movement was built into our day. Today our modern life dictates that we sit. So I challenge you to change that, think of ways to increase movement throughout the day.

Stand up when you are working on your computer (stand on both feet with weight equal)
Sit down on the floor and practice getting up (if you can without using your arms)
Walk in a straight line- heel to toe- forward and back to strengthen balance
Challenge yourself to walk to the market and carry the groceries home

Do you find yourself feeling tired or low energy throughout the day? Instead of reaching for a coffee try getting outside and moving. It can be as simple as standing outside and taking deep breaths- to taking a walk. If you are feeling anxious or depressed movement can help. Challenge yourself to move more this week and see how you feel! We brush our teeth every day to maintain oral health; how about joint health? Every day move your joints to prevent pain and stiffness. Have a great week!

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Kale Chips

Homemade Kale Chips Try these @ home they are a fun finger food, that is a healthy snack for the entire family. INGREDIENTS 1 bunch of kale, washed and dried thoroughly olive oil, for drizzling sea salt, for sprinkling DIRECTIONS Preheat the oven to 275 degrees Remove the ribs from the kale and cut into chip size pieces. Lay on a baking sheet, make sure to not crowd, I used 2 rimmed baking sheets. Toss the kale with the olive oil and salt, I found this easier to use your hands to toss the kale to make sure each leaf was coated evenly. Bake until crisp, turning the leaves halfway through, about 20 minutes. Serve as finger food. Let me know how your family likes this one!!

Juicing:Make your own Green Juice

Try this recipe for Green Juice 2 handfuls of washed organic greens( i used beautiful swiss chard) 2 organic carrots 1 medium organic green apple 1/2 organic lemon (rind and all) 1 inch of fresh ginger root It helps to have an excellent juicer. I use the Breville. Enjoy! Your own healthful juice.

Grammy's Old World Turkey Casserole

This is my Mother in laws recipe for turkey and cabbage casserole. She makes it with instant white rice, and cambells condensed tomato soup. You could defiantly make this healthier by using brown rice and your own tomato sauce topping, for our family we make it just like Grammy does. Ingredients 1 lb. ground turkey 1 Cup instant rice 1 small head of cabbage, chopped 1 can instant cambells tomato soup 1 medium onion, chopped Directions Brown the turkey and chopped onions, adding salt and pepper to taste. Once the turkey and onions are done cooking remove from the heat and stir in the instant rice. In a large casserole add chopped cabbage to the bottom, then place the turkey and rice mixture, top with the can of soup, spreading it on top of the entire casserole, finally add a can of water. Bake uncovered @350 degrees for 30-40 minutes.

A BIT OF FUNCTION

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