Believe it or not, the Centers for Disease Control ranks malls as the second-most popular venue for walking in the United States, just behind neighborhoods. Because of their controlled climates, long hallways, and abundance of handrails, shopping centers have become a convenient place for millions of Americans to get their exercise. This is especially true when the weather outside is freezing. If you are looking to get into this popular exercise activity, now is a great time to start. You can warm up your muscles and get in shape before the spring thaw. There are plenty of active mall-walking groups available in the Chicago area. Be sure to show up early to beat the crowds. Also, while you walk, be wary of shin splints. A shin splint is a painful sensation in the lower leg that can make it difficult to walk. They are most frequently caused by ramping up your exercise routine too quickly. Walking on hard surfaces (like the mall floor) can compound the problem.
The best way to beat shin splints is to avoid developing one in the first place. If you are just getting back into walking for exercise, take things slowly. It’s far better to do a little exercise every day than to do one long session that leaves you in debilitating pain for the rest of the week. If you or a friend experiences a shin splint, remember the P.R.I.C.E. treatment: protection, rest, ice, compression, and elevation. Protect your leg by resting for a few days — don’t continue your exercise routine. Use ice and compression wraps for 5–10 minutes three times per day. Elevate your leg while sitting or lying down. If pain persists after three days, please come see us. We can prescribe a series of therapeutic exercises that fit your body’s needs. We will also check to make sure the pain you are experiencing is a shin splint and not something more serious, like a fracture.
Hoping to shave off those extra holiday pounds or keep up with your New Year’s resolution? Look no further than this easy winter detox salad! Sweet and Zesty Detox Salad
Sudoku
Ingredients For the Salad •
For the Dressing •
3 cups chopped kale leaves
1 large carrot, roughly chopped
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2 cups chopped broccoli florets 2 cups chopped red cabbage
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1/4 cup rice wine vinegar
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2 tablespoons olive oil
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1 tablespoon finely chopped ginger
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1 cup matchstick carrots
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1 cup chopped cilantro
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1 tablespoon honey
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1/2 cup toasted slivered almonds
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1 tablespoon white miso
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1/2 teaspoon sesame oil
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1/3 cup sliced green onions
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Salt and pepper, to taste
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1 diced avocado
Instructions 1. To make the salad, add all ingredients to a large bowl; toss to combine. 2. To make the dressing, add all ingredients to a blender or food processor. Pulse until smooth. Season to taste with salt and pepper or add extra honey for a sweeter taste. 3. Drizzle dressing over salad and serve immediately.
( Recipe inspired by GimmeSomeOven.com )
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