May Monthly Member Tips: Recipe + Workout

Experiencing an elevated state of health and wellness starts with our daily habits. The type of exercise we engage in and what food we are feeding ourselves to fuel those workouts has a direct impact on our overall state of physical and mental health. Each month, Hoag Concierge Medicine wants to make planning easier by equipping you with expert insight.

Recipe: 

potassium foods

Flavonoid-rich foods lower blood pressure. High intake of these fruits lower systolic blood pressure. The lower blood pressure readings are due to positive changes in gut bacteria diversity. Findings show similar dietary interventions may clinically benefit vascular outcomes and cardiometabolic health. 

Exercise: Sit to Stand

Workout Type: At Home Strength – Lower Body

Benefits: Strengthen muscles in the thighs and core for stability. Helpful post knee/hip surgery or if having difficulties getting up from a chair, out of a car, or off the toilet.

General Instruction: Start seated, place feet hip width distance apart. Stand pushing through the heels, squeezing the glutes at the top. Do 2-3 sets of 8-12 repetitions.

   

Modifications: Hold weights to increase difficulty.

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