Roll your quads

Similar to massage, using the foam roller to gently massage your muscles, may just be the key to improving post-workout recovery. Grab a foam roller and roll out your quads post-workout. Begin kneeling on the floor. Place the roller across both thighs. Move your body forward over the roller, supporting your body with your forearms and elbows. Roll up and down your thighs, about 3-4 inches, in total. Start with 20 seconds of rolling. Stop if you feel pain.

*Consult your physician before performing exercise.

Roll Your Quads Post-Workout

Homemade Chocolate Trail Mix

Looking for a healthy and easy snack to serve your kids after-school?  A game day tailgate party?
This healthy trail mix is kid approved.  After mixing up a few different batches, this one scored big!  I received 5 smiles.  Everyone loved the sweet and slightly salty mix. The Chex cereal and bunny grahams are an all-natural source of whole grains.  The raisins contain antioxidants and fiber.  The peanuts complete this healthy well-rounded mix with their addition of protein, fiber, and “good” fat.

Ingredients
2 c  Chocolate Naturally Flavored Chex Cereal
1 c  Annie’s Bunny Grahams-Honey Flavored
1 c  Chocolate Covered Raisins (*dark chocolate is a healthier option)
1 c  Roasted Peanuts-Lightly Salted

Mix and enjoy!
*For kids – practice portion control by using small snack size bowls or baggies.

Recipe courtesy of Helen Agresti, R.D. Helen is a Registered Dietician with Professional Nutrition Consulting, LLC. She lives in Pennsylvania with her husband and 5 children. For more nutrition advice and healthy recipes follow her on Twitter via @HelenAgresti. For more information, go to www.pronutritionconsulting.com.

Homemade Chocolate Trail Mix by Helen Agresti, R.D.