Recipes
Oats with yogurt and berries
10 min
oats · plain yogurt · berries · chia seeds
Whole-grain toast with avocado and egg
10 min
whole-grain bread · avocado · egg · tomato
Yogurt with apple and walnuts
5 min
plain yogurt · apple · walnuts · cinnamon
Spinach and tomato omelet
12 min
eggs · spinach · tomato · onion
Chia pudding with fruit
5 min + chill time
chia seeds · milk or plant-based beverage · fruit
Quinoa and chickpea salad
20 min
quinoa · chickpeas · cucumber · tomato · parsley
Sheet-pan chicken and vegetables
35 min
chicken · zucchini · bell pepper · onion · olive oil
Salmon with broccoli and sweet potato
30 min
salmon · broccoli · sweet potato · lemon
Lentil and vegetable soup
35 min
lentils · carrot · celery · tomato · onion
Turkey and vegetable wrap
10 min
whole-grain tortilla · turkey · lettuce · tomato · avocado
Mediterranean bowl
15 min
chickpeas · cucumber · tomato · olives · yogurt
Whole-grain pasta with spinach
20 min
whole-grain pasta · spinach · tomato · garlic
Gentle movement
Neck and shoulder mobility
5 min
Move slowly without bouncing.
Mindful walk
10 min
Walk at a comfortable pace.
Hip mobility
6 min
Use gentle, controlled circles.
Chair sit-to-stand
5 min
Use support if you need it.
Calf stretch
4 min
Keep it pain-free.
Ankle mobility
4 min
Gentle circles while seated.
Gentle marching in place
5 min
Use a comfortable pace.
Breathing and posture
5 min
Breathe comfortably and lengthen your spine.
Wrist and hand mobility
4 min
Use gentle movements.
Gentle full-body routine
10 min
Combine comfortable movements without pain.