S I MP L E T I P S F O R A C H E R E L I E F
Fruits and vegetables help your body in maintaining its normal functions. • Exercise regularly - Exercise allows your body to efficiently pump blood around your body. When you exercise on a consistent basis, muscles and joints remain warm, lowering the possibility of them becoming tight. • Keep a good posture - Slouching causes stress on the shoulders and neck, which can cause pain or achiness. If you sit at a desk or computer, it is important to get up every 30 minutes for a few seconds to stretch. Moving aroundorsimplystandingupafterawhile isagreatway tomaintainagood posture, even if you don’t have a very active day. • Get a physical therapy consultation - If your aches and pains are persistent and aren’t going away despite your best efforts, it may be time to consult a physical therapist.They will help you determine the best course of action for your specific needs. HOW PHYSICAL THERAPY WILL HELP: A consultation with a physical therapist will allow you to address the issues that you’re facing. It isalwaysbetter tofigureout thecauseofyourpainearlyon, rather than waiting until it gets worse.The earlier you make an appointment, the easier the treatment will be. Your physical therapist will give you a muscle and joint evaluation todiscoverproblemareasanddetermineexactlywhatmaybecausing your aches and pains. From there, they will create a personalized treatment plan for you that will help alleviate your aches. They are dedicated to your progress and genuinely want to see you feel better - so why wait?
If you’re looking for quick solutions to improve your health and relieve aches and pains, try these simple tips: • Sleep! - This is probably the easiest step you can take to relieve common aches. Your body chemistry is delicate, and not getting enough sleep can affect that.Thispreventsyourmusclesand tissues from functioningas they normally would, resulting in stiffness, soreness, or achiness. • Stay hydrated - Drinking water is an important part of living a healthy, pain- free life. When you are dehydrated, your tissues become drier, which slows downnormalchemicalprocesses inyourbody.Yourbody is70%waterand yourmusclesare80%water.Whenyoudon’tdrinkenoughwater,yourbody canbecomeachydue todryness. Inorder tostayhydrated,youshoulddrink 1/2 your body weight in ounces every day. • Maintain a healthy diet of fruits and vegetables - Fruits and vegetables with brightcolorsoftenhaveahigherconcentrationofantioxidantsandvitamins. Bykeepingtheseaconsistentpartofyourdiet,youcanbetterassistyourbody inboth repairing itself frompainor injury,aswellasprovidingapreventative.
CallKewaneePhysicalTherapy today formore information or visit our website at kptrs.com .
H E A LT H Y R E C I P E
Garlic Butter Turkey Meatballs & Zucchini Pasta
Ingredients • 1/2 lb ground turkey meat • 1/2 lb ground pork meat (optional) • 1/2 cup shredded cheese • 1 crumbled bouillon cube (optional) • 1 tbsp hot sauce • 1 cup fresh chopped cilantro, divided • 4 cloves garlic, grated + 2 cloves garlic, minced
• 1 tsp Italian seasoning • 1/2 tsp red crushed chili pepper flakes (optional) • 3 tbsp butter • 4 medium zucchini, spiralized • lemon juice • salt (to taste) • black pepper (to taste)
For zucchini noodles: In the same skillet, melt remaining 1 tbsp of butter; then add lemon juice, hot sauce, minced garlic, and red pepper flakes. Add zucchini noodles and cook for 3-4 min, stirring regularly, until zucchini is done but still crisp and juices have reduced a bit. Adjust seasoning with salt and pepper and garnish with more cilantro or parsley. Push zucchini on one side of the skillet and add the turkey meatballs back to the pan and reheat for about a minute. Serve thegarlicbutter turkeymeatballswith lemonzucchininoodles immediately with a lemon slice on the side.
Instructions For turkey meatballs: Combine ground turkey and ground pork, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro and black pepper in a bowl. Mix well with your hands or fork to form medium balls. Arrange the turkey meatballs on a plate and set aside. Melt 2 tbsp butter in a large skillet over medium-low heat. Cook the turkey meatballs for 8-10 min on all sides until cooked through. While cooking, baste the meatballs with the mix of butter and juices. Remove to a clean plate and set aside.
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GALVA (309) 932-8100
STARK COUNTY (309) 695-4010
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