Core Solutions: Staying Active & Becoming Better Balanced

NEWSLETTER STAY MOTIVATED TO EAT HEALTHY

1. Set small, measurable goals that will help you get to your overall large goal. 2. Keep a food and exercise journal. This is extremely helpful to track how much you’re eating –sometimesyoudon’trealizehowmanysmallbites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone. 3. Crowd processed junk food out of your diet by adding in nutritious whole foods. 4. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable. When looking for an afternoon snack, stick with something from the fridge (non-fat greek yogurt, fruit, veggies with hummus, edmamae, etc.)

5.Try new foods. Eating the samemeal every night can get old. Look for new healthy recipes online, in cookbooks or magazines so you don’t get bored with eating healthy. 6. Eat something every 2-3 hours. This keeps your metabolism running and alsomakes sure you don’t overeat after work. 7. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track.

https://www.eatingbirdfood.com/14-tips-getting-and-staying- motivated-to-eat-healthy/

NEWSLETTER

STAYING ACTIVE & BECOMING BETTER BALANCED

INSIDE: • Improve Your Physical Balance

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Thereareamillion andone tips that arepasseddown generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focuson family;otherssay itallcomes down tofinding therightcareer.Whateverchoicesyou make in your life, and whatever your values are, there areseveral fundamental truths thatarealmostalways accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced. Mental and Physical Balance. Staying active and staying balanced in many ways go hand in hand. Staying active refers to the amount of activity that you engage in daily. This of course can refer to how muchtimeyouspendatthegym,but itcanalsoreferto howmany steps you take in a day, how often you find yourself runningaround theoffice,andhow frequently you head out to the backyard to run around with your children or your dog. Balance in many ways works on the same principles. There are some activities that youdoeverydaybecauseyouhave todo them—work often falls into thiscategory,asdohouseholdchores. But what about the activities that you simply love to do? What about the activities that you enjoy?

Think about the last time that you sat down with a book that you loved and made yourself a cup of tea or coffee and really enjoyed the moment. Perhaps it isn’t reading that you wish you had more time for, but instead it is a garden that has grown weeds as it has been neglected. It could be a project at your home that you have looked forward to completing or an old car that you’ve wanted to fix up. There are special hobbies and interests that appeal to each of us, and spending time with those hobbies can help you live a more balanced life. Alongside with the task of becoming more mentally balanced with the things that you spend time with in your life is thechallengeofbecomingmorephysically balanced. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, you may still have difficulty with whole- body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination.

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IMPROVE YOUR PHYSICAL BALANCE

• Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques

In addition, taking steps to ensure that you are getting a full night of rest, that you are exercising regularly, and that you are eating a healthy diet are all strong components to ensuring you are well-balanced. Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really think about how much time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about. Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed. It’s NeverToo Late. You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your life where it is too late to start being more active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as: • Taking a walk in the evening with your family • Wearing a pedometer and trying to take more steps every day • Joining your local community center and using the pool to swim laps several times a week • Engaging in light weight training at home before work • Taking a yoga class

These are just several examples of how you could incorporate more activity into your lifestyle without making many large changes to your way of life. If you feel that your physical health or an old injury is holding you back from being active, contact us. Working with a physiotherapist can help you achieve improved balance and a healthy lifestyle.

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Healthy Recipe

DISCOVER HOW TO LIVE PAIN FREE

VEGGIE BURRITO BOWL INGREDIENTS • 1 (3.5 oz) brown rice • 2 tbsp olive oil • 1 tsp ground cumin • 3 garlic cloves, minced • 3/4 tsp kosher salt • 1 (15 oz) can unsalted black beans • 1 tbsp chopped chipotle chiles

At Core Solutions Physiotherapy & Wellness, you will receive hands-on therapy treatments by our friendly, caring health physiotherapists during focused and individualized sessions. It’s time to go to Core Solutions Physiotherapy & Wellness if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your physiotherapist 2. Discover why your pain has come back 3. Get your custom recovery program

• 1 cup chopped cherry tomatoes • 1/3 cup finely chopped onion • 1/4 cup chopped fresh cilantro • 1 1/2 tbsp fresh lime juice • 1 jalapeno pepper, seeded & chopped • 1 1/3 cups thinly sliced red cabbage • 3 oz queso fresco, crumbled • 1 ripe avocado, peeled & sliced

DIRECTIONS Cook brown rice according to package directions. Drain. Heat a medium skillet over medium heat. Add 1 1/2 tablespoons olive oil to pan; swirl to coat. Add cumin and garlic; cook 1 1/2 minutes, stirring frequently. Stir in rice and 1/4 teaspoon salt. Partially drain black beans. Place beans and remaining liquid in a small saucepan; stir in chipotle chiles and 1/4 teaspoon salt. Bring bean mixture to a boil; reduce heat, and simmer 5 minutes. Combine remainng 1/4 teaspoon salt, tomatoes, onion, cilantro, 1 tablespoon lime juice, and jalapeño; toss to combine. Combine remaining 1 1/2 teaspoons oil, remaining 1 1/2 teaspoons juice, and cabbage; toss well. Divide rice mixture evenly among 4 shallow bowls. Divide bean mixture, tomato mixture, cabbage mixture, cheese, and avocado evenly over rice.

ATTENTION PAIN SUFFERERS

Mention or Bring in This Coupon Today For A PHYSIOTHERAPY ANALYSIS

WE CAN HELP YOU: Be more productive at work. Prevent back and neck pain. Prevent further injury. Have more energy. Move better without pain.

Call the center nearest you today!

SCHOMBERG LOCATION (905) 939-9041

CALEDON EAST LOCATION (905) 584-6747

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AVOID ACHES & PAIN IN YOUR SPRING GARDEN

• If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. • Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. • End your gardening session with some gentle backward bending of your low back,ashortwalkand lightstretching,similar tostretchesdonebeforestarting. To see how we can relieve your aches and pains, improve your mobility, and get you back to the activities you love to do, call us today!

Common gardening activities, such as digging, planting, weeding, mulching, and rakingcancausestressandstrainonmusclesand joints.This isespecially true for seniorcitizensandpeoplewhoarenormallysedentary.Differentbodyareassuchas theshoulders,neck,back,andkneescanbevulnerable to injuryduringgardening. These tips can help prevent injuries: • Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up. • Change positions frequently to avoid stiffness or cramping. • Make use of a garden cart or wheelbarrow to move heavy planting materials or tools. Be sure to keep your back straight while using a wheelbarrow. • If kneeling on both knees causes discomfort in your back, try kneeling on one andkeep theother footon theground.Usekneepadsoragardeningpadwhen kneeling.

Author: Andrea Avruskin PT, DPT

SCHOMBERG LOCATION 6048 Highway 9, Suite 13 Schomberg, ON L0G 1T0

CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9

P: (905) 939-9041 F: (905) 939-9638 P: (905) 584-6747 F: (905) 584-6787 www.coresolutionsphysiotherapy.com

Feel Better By Eating Better

There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your mood and activity with the right nutrition. Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. Don’t Worry, “B” Happy. The B vitamins, including B6, B12, and folic acid, play a role in the production of brain chemicals that regulate mood. Especially if you have depression, be sure to consume foods rich in these vitamins. Good food sources for many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens. Drink water. Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. Be active whenever you can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week. Enjoy your food but eat less. Use a smaller plate for meals to help control the amount of food and calories you eat.

SCHOMBERG LOCATION 6048 Highway 9, Suite 13 Schomberg, ON L0G 1T0

CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9

P: (905) 939-9041 F: (905) 939-9638

P: (905) 584-6747 F: (905) 584-6787

www.coresolutionsphysiotherapy.com

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