Steps for Keeping Your Knees Healthy

. Warm-up and stretch before exercising. Warming up and stretching can help the knee joint in many ways, including increasing the circulation of the blood and lymph fluid into and out of joint structures and the adjacent soft tissues and ensuring that the muscles and the ligaments attendant to the knee joint are not too tight. As a result, tension on the tendons is reduced, and pressure on the knee is relieved.

2. Develop muscle balance. Strengthen the muscles of the lower body to reduce the amount of force that goes through the knees. Make sure that you maintain an appropriate muscle balance between the quadriceps and hamstrings (i.e., a 3-to-2 strength ratio is recommended) to provide an improved level of stabilization and strength for the knee joint.

Mixed Peppercorn Beef Tenderloin with Shallot-Port Reduction

ngredients
BEEF:
1 (2-pound) beef tenderloin, trimmed
1 teaspoon salt
1 1/2 tablespoons cracked mixed peppercorns
Cooking spray
REDUCTION:
2 cups ruby port or other sweet red wine
1 1/2 cups fat-free, less-sodium beef broth
1/4 cup finely chopped shallots
1/8 teaspoon salt
2 sprigs fresh parsley
1 sprig fresh thyme
1 1/2 tablespoons all-purpose flour
3 tablespoons water
1 tablespoon butter
1/2 teaspoon balsamic vinegar