Put all the ingredients into a blender
Process until you obtain a smooth, homogeneous texture.
Consume immediately to get the most nutrients.
Directions for Use:
You can drink this smoothie 3-4 times a week as part of your breakfast or snack. It doesn’t replace a main meal, but rather complements it. It’s a delicious way to consistently incorporate anti-inflammatory compounds into your diet.
Recipe 2: “Low Impact Strengthening Routine”
This sequence of exercises is designed to strengthen the protective muscles of the knee without straining the joint.
Exercises:
Chair Squats: Sit down and stand up from a chair in a controlled manner, 10-12 repetitions
Straight Leg Raises: Sitting or lying down, raise one straight leg and hold for 5 seconds. 8-10 repetitions per leg.
Glute Bridge: Lying on your back with your knees bent, lift your hips and hold for 5 seconds. 10-12 repetitions.
Instructions for Proper Use:
