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Nutritional Monday

September 18,2017

Baked Teriyaki Pork Chops

Serves|6  Prep|5mins  Cook|35Mins

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Ingredients

  • 6 boneless, pork chops (about 3/4" thick)

  • 6 pineapple slices

  • 3/4 cup teriyaki sauce, plus extra for drizzle

  • 2 green onions, finely chopped

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Instructions 

  • Place pork chops in a resealable gallon-sized bag. Pour teriyaki sauce on top of pork chops and let marinate in fridge for at least 2 hours.

  • Spray a 9x13" baking dish with non-stick cooking spray. Remove pork chops from fridge and place in prepared dish, pouring teriyaki sauce on top of chops. Place a pineapple slice on top of each pork chop.

  • Preheat oven to 375 degrees and cook pork chops uncovered for 35 minutes or until internal temperature reaches 145 degrees 

  • Remove chops from oven and top with chopped green onions.

Jane's

Wellness App

Wellness Wednesday

September 20, 2017

Arthritis

Common arthritis symptoms of pain and stiffness are usually caused by degenerative arthritis (osteoarthritis). There more than 100 types of arthritis include rheumatoid arthritis and gout. A diagnosis  is necessary to develop a treatment plan.

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Diabetes

Diabetes is a number of diseases that involve problems with the hormone insulin. Normally, the pancreas (an organ behind the stomach) releases insulin to help your body store and use the sugar and fat from the food you eat. Diabetes can occur when the pancreas produces very little or no insulin, or when the body does not respond appropriately to insulin. Yet, there is no cure. People with diabetes need to manage their disease to stay healthy.

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Wellness App

Jane's

Friday Fitness

September 15, 2017

6 Important Things to Do After Your Workout

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Keep Moving

  • It’s tempting to just plop down on the couch or jump in the shower the second you finish your final rep, but our bodies need time to transition back to our natural resting state. That’s where the cool down comes into play. Try walking or light jogging for 10 minutes after your workout.

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Stretch and/or  Foam Roll

  • The second way to cool down is by doing static stretches. Your muscles are constantly contracting during exercise, which leaves them tight unless they’re properly stretched out. Too much tightness in your muscles can set you up for injury down the road. Doing some basic stretches for your back, chest, hips, quads, hamstrings, and calves for 30 seconds each after you finish exercising will help to loosen all your muscles. To further reduce tension in your muscles, try foam rolling.

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Hydrate

  • One of the most critical things to do after you workout is to rehydrate effectively and fully replenish any fluids and electrolytes lost. Water is the best option for hydration, but if you’re significantly dehydrated,  look into a hydration formula to replenish your salt and electrolytes

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Refuel

  • How you refuel your body after a workout is key to the recovery process. Post-workout, your mission is to supply your muscles with the building blocks (amino acids) they need for repair and growth. Think of tasty snacks like chocolate milk, a turkey sandwich, or cottage cheese.

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Record Your Progress

  • Before you mentally check out after a workout, take a couple minutes to record what you did. Along with specific details about what the workout entailed (heaviness of the weights, number of reps, distance, etc.), include notes about how you felt before, during, and after exercising. 

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Jane's

Wellness App

The Physicians Weigh  2800 Post Oak Blvd. Suite 4100  Houston, TX 77056

Office (832) 390-2364 | Fax (832) 390-2395

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