Craven: The Most Popular New Year's Resolutions

Health & Fitness Newsletter by Craven SPORT services

HEALTH THE MOST POPULAR NEW YEAR’S RESOLUTIONS

January, 2019

1. Get in shape. The most common New Year’s resolutions have to do with getting in shape. If you’re resolving to hit the gym to improve your health or just your physique, you can avoid falling off the fitness cliff come February by enlisting a friend to exercise with you, or joining a regular class where you’ll be missed if you skip a session or two. Need additional motivation? Use fitness technology to stay on track. “Fitbits will tell you when you’ve been sitting too long and you need to move. Food apps will tell you when you’ve eaten too much and you need to stop. Exercise apps will tell you howmany calories you’ve burned.

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INSIDE • The Most Popular New Year’s Resolutions • Exercise Essentials • Free Mobile Download • Healthy Recipe • Client Spotlight • Craven NEWS • 5 Healthy-Eating Resolutions

HEALTH &FITNESS Sport Physiotherapy | Orthopedic Rehabilitation | Training January, 2019 THE MOST POPULAR NEW YEAR’S RESOLUTIONS

2. Lose weight. Spend any amount of time on Instagram and you won’t be able to avoid the avalanche of products and schemes promising quick weight loss. And while the thought of shrinking a dress size or five by Christmas morning is a gift in itself, there really aren’t any shortcuts when it comes to dropping pounds. While we’ve long heard the message that the key to weight loss lies in diet and exercise, the latest research suggests that, while exercise is important for overall health and keeping weight off, it isn’t actually that useful for weight loss. The bottom line: If you want to lose weight, focus on cutting calories. 3. Spend less, save more. If your bank account is looking a little low after the holiday gifts have all been purchased, you may be one of the many people who resolve to get their financial house in order in 2018. Buy and sell clothes at consignment stores, consider refurbished electronics, and buy produce when it’s on sale.

4. Spend more time with family and friends. Spending time with loved ones is great for your health and well-being, so it’s not surprising that many people resolve to put more effort into nurturing their connections with family and friends. Set aside time each week to either call or meet up with a friend or family member. Take turns hosting dinner, or just get together for a walk. Friends far away? Set up a weekly Skype chat instead. 5. Get organized. Getting organized is a noble goal. But in order to make this resolution stick, you’re going to need some concrete strategies. Avoid impulse purchases so you don’t end up with more clutter, setting aside 10 minutes each day to file and delete old emails, and setting up files to keep track of paperwork, such as medical bills, taxes and home maintenance documents.

Sources: https://www.rd.com/health/diet-weight-loss/popular-new-years-resolutions/

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CRAVEN

WE ARE EXCITED TO WELCOME LINDSAY HERMAN TO OUR CRAVEN TEAM! ! Lindsay will be working as our new Social Media and Marketing Manager! Prior to beginning work with Craven, Lindsay completed both a Bachelor of Arts (honors) and Master of Arts with the Department of Geography and Planning at the University of Saskatchewan. This extended exposure to design software, creative marketing, community outreach, and thoughtful written presentation has left Lindsay excited to foster a career in social marketing — with a focus on encouraging inclusive environments that promote health and wellbeing across Saskatoon. A strong desire to surround herself in all things beautiful and inspiring drives Lindsay’s aesthetic vision for her social marketing and design work, and she is thrilled to contribute her unique perspective to Craven SPORT services! At Craven, Lindsay will be working to continue and expand upon our social media, website, and outreach materials, whilst promoting community relationships and coordinating upcoming marketing campaigns. When she’s not at work Lindsay loves to travel, with a few of her favorite cities including Beijing, Toyko, Chiang Mai, and Reykjavik. While at home, she stays busy tending her many house plants and mapping out several decades-worth of home-renovations. Along with her partner Will and cat Yum Yum, Lindsay is proud to call Saskatoon home, and can’t wait to continue making this city an amazing place to live alongside the Craven team!

A NEW ADDITION TO THE TEAM! Congratulations to Lee and Jess Stevens on the birth of their new baby girl! Kaia Ellie Stevens was born on November 20th, 2018!

WELCOME RHONDA SHISHKIN TO OUR CRAVEN TEAM! We are also excited to welcome Rhonda Shishkin to our Craven Team! Rhonda has worked in elite sport for over 20 years with university athletes, national team athletes and Olympians. She has been the Head Sport Physiotherapist for Huskie Athletics since 1997 and was the Physiotherapist for the Senior Women’s National Basketball team at the 2018 World Championships in Spain. She has been recognized by students and peers for contributions to the profession and has received awards such as the Canadian Physiotherapy Association Mentorship Award and the Sport Physiotherapy Canada David Magee Award. She is looking forward to continuing to provide sport physiotherapy services at Craven SPORT services by exploring innovative multidisciplinary service delivery options, growing the profession through mentorship, and continuing to share her passion with others. Outside of work, Rhonda enjoys getting outside on the trails, the snow, at the cabin, supporting live music and the arts, traveling the world with Ryan, and continuing to be a fan of her favorite team (Go Huskies!). We are so thrilled to have her wealth of expertise, positivity and energetic vibe as an addition to our team! Welcome Rhonda!

“In May 2018 I injured my quadricep following winning Traditional Karate Nationals. Being a competitive athlete, I knew I had to get help with my injury in order to achieve my next dream of becoming a world champion. I began seeing Curtis at Craven to help me rehabilitate my quadricep. While working with him, he not only helped me recover from my injury but he also noted areas of improvement I could make in my stance and core area. With the help I received at Craven, I have not only achieved my goal of becoming a World Champion in October at the World Traditional Karate Championships, but I have also recently achieved my black belt. I will continue to use the information Curtis has given me throughout all of my sports in order to be a well-rounded athlete. Thank you Curtis and Craven!” - Braidy Birdsall (Age 12) CLIENT SPOTLIGHT Braidy Birdsall

ATTENTION PAIN SUFFERERS Get Easy Relief For Your Pain With A Simple Click...

Do you or someone you know have hip, knee, or leg pain? As a current or past patient, you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.cravensportservices.ca, and scroll down to the middle of the page for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today! You can find the FREE Hip, Knee, & Leg Pain ebook download on our homepage at: www.cravensportservices.ca

CALLCRAVENSPORTSERVICES IFYOUHAVEAQUESTION Call If: • You have back pain at the end of the day • You have trouble enjoying time with family due to pain • You have limited mobility at work • You have trouble bending or reaching • Your joints are stiff or swelling • Suffering with pain from an old injury Get Answers For Your Aches & Pains. Call: 306.934.2011

HEALTH & WELLNESS HEALTHY EATING IN THE NEW YEAR 5 Healthy-Eating Resolutions

Resolution 1. Eat More Omega-3s Solution: Seek out seafood.

recommended daily intake is 21 to 38 grams. One of the easiest ways to up your fiber intake is to eat more whole grains. Quinoa, whole-wheat couscous, bulgur and polenta are all quick-cooking options to add to your weeknight repertoire.

Getting more foods rich in omega-3 fatty acids might just help you keep your blood pressure down. Research suggests that omega-3s can help improve your mood, whichwe all need a little helpwith in the short, dark days of winter. Aim to get two servings of fish a week, particularly fatty fish, such as salmon, sardines and some types of tuna, which are rich in omega-3s. Not a fish lover? Opt for walnuts and flax, which are good non fish sources of omega-3s.

Resolution 4. Eat Less Meat Solution: Learn to like tofu more.

A popular reason to cut back on meat is for environmental reasons, but you’ll be helping your heart too. When you replace meat with soy, you’ll naturally eat less saturated fat. While tofu might not have a real “flavor,” that’s what makes it so versatile—it soaks up the flavors of a stir-fry sauce or marinade like a sponge, making it taste terrific! Resolution 5. Rein in Your Sugar Addiction Solution: Make low-sugar treats to satisfy your sweet tooth. We eat too much sugar. We consume 355 calories—or 22 teaspoons—of added sugars a day. Luckily, you can still make treats that satisfy your sweet tooth and cut back on your sugar intake at the same time by choosing treats that are naturally sweet like fruit.

Resolution 2. Pile On The Veggies Solution: Get out the roasting pan.

The majority of people don’t eat the daily recommended 3 or more servings of vegetables, according to a recent report from the Centers for Disease Control and Prevention. Roasting vegetables caramelizes their natural sugars so they taste fantastic. It’s an easy way to cook veggies for dinner— pop a pan of them in the oven and make the rest of dinner while they roast.

Resolution 3. Up Your Fiber Intake Solution: Experiment with whole grains.

Getting enough fiber may help prevent cardiovascular disease, type 2 diabetes and a number of cancers. And eating more fiber may help you slim down. But the average person eats about 14 grams a day—the

Sources: http://www.eatingwell.com/article/33738/5-healthy-eating-resolutions-you-can- actually-stick-to/

Try these movements if you are experiencing pain. Relieves Neck & Shoulders EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication! PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground. Repeat 5 times. FOUR POINT + ARM RAISE Start on hands and knees, hips and shoulders at 90°. Lift one arm out front. Bring it back down and then repeat on opposite side. 8-10 times on both arms.

Improves Aches & Pains

Exercisescopyrightof

www.simpleset.net

Always consult your physiotherapist or physician before starting exercises you are unsure of doing.

Green Bean Casserole Recipe

INGREDIENTS • Nonstick cooking spray • 5 cups sliced green beans • 4 1/4 cups low-sodium chicken broth • 1 cup panko breadcrumbs • 1 cup grated Parmesan • 1 tbsp plus 2 tsp canola oil • 2 tsp canola oil • 1 1/2 cups diced onions

• 2 cups sliced baby bella mushrooms • 2 tbsp cornstarch • 1/2 cup reduced-fat sour cream • 1/2 tsp House Seasoning House Seasoning: • 1/2 tsp salt • 1 cup kosher salt

• 1/4 cup garlic powder • 1/4 cup black pepper

DIRECTIONS Preheat the oven to 350 degrees F. Spray a 1 1/2-quart baking dish with nonstick spray. Boil the green beans in the chicken broth for about 20 minutes, and then drain, reserving 1 1/2 cups of the chicken broth. Mix together the breadcrumbs, parmesan and 2 tsp of the oil in a small bowl. Set aside. Heat the remaining 1 tbsp oil in a large skillet over medium heat. Saute the onions until translucent, and then add the mushrooms and continue to cook for 3 to 4 minutes longer. Remove from the heat. Pour the reserved 1 1/2 cups chicken broth back into the pot of green beans and bring to a boil. Add the green beans to the skillet with the mushrooms

and onions. While that is coming to a boil, combine the cornstarch and 1/4 cup water in a small bowl to make a slurry. Slowly pour the slurry into the boiling broth, whisking constantly as it thickens, about 2 minutes. Pour the thickened mixture over the green beans and add the sour cream, House Seasoning, and salt. Stir well. Pour into the baking dish and sprinkle with the panko and cheese mixture. Bake for about 10 minutes, and then broil until the breadcrumb topping is slightly browned. House Seasoning: Mix together the salt, garlic powder and pepper.

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