Stretch PT & Total Wellness - January 2019

JOINT CUSTODY Maintaining a Healthy Relationship With Your Joints This Year

When’s the last time you did something with your joint health inmind? These mighty connectors join parts of your body together and allow you to lift, push, move, walk, run, and do just about everything else that requires you tomove. However, your daily movements—or a lack thereof —might be toxic to your joint health. Remember some of these tips, and foster a healthy relationship with your joints this year! Food Fix Food fuels your body, and your joints can take the brunt of the bad food you put in it. Improve your joint health by avoiding refined sugars and alcohol. These foods can cause inflammation—a dangerous condition for your joints and a precursor to arthritis. Instead, focus on consuming healthy fats full of omega-3s. Try salmon instead of steak, and add avocado to your toast instead of globs of peanut butter. Simple swaps and healthy changes in your diet can reduce the strain your daily movements already place on your joints. Work It While youmay feel like your work days are always different, your body may disagree. Long periods of standing or sitting can be harmful to your joints, as they remain stationary or move in one motion for a long period of time. Get out of a rut by changing the way youmove at work. Propose walkingmeetings instead of lunch gatherings, or

try micro-exercises or stretches in your work space. Let’ s Get Physical You know physical therapy can aid in pain relief and recovery, but it can also be a key component to preventative care. To get a better understanding of your body and any complications that may be limiting its abilities, you should see your physical therapist at least once per month. Your therapist is

like your coach; they’re an expert on you, your body, and the ways you shouldmaintain a healthy joint relationship. They know to look for strains, and as medical professionals, they have a plethora of knowledge to help youmake better joint decisions.

Make 2019 the year you gain control of your joint health. Discover how Stretch Physical Therapy andTotal Wellness can help you by calling 513-874-8800.

Western Ohio Wellness Expo

Saturday, Feb. 16, 9–4 p.m. 60 Holistic Health Exhibitors Centre Park of West Chester in the Holiday Inn across from Ikea

While this recipe calls for the Middle Eastern spice blend called Baharat, you can easily substitute your favorite spices. As a bonus, this recipe isn’t just vegan; it’s also gluten-free. Vegan Roasted Red Cabbage

Admission: $5 per person $15 per family


2 tablespoons lemon juice

1 medium red cabbage, loose outer leaves removed

Roasted almonds, to garnish

Our very own Kim Nartker will be speaking on stretching! There will be six speakers, starting on the top

1 1/2 tablespoons extra-virgin olive oil

2 scallions, chopped, to garnish

1 teaspoon Baharat or other spice blend

Salt, to taste


of every hour. You can hear them all for $69, otherwise it is $20 per speaker.


Heat oven to 400 F.


Cut cabbage into 8 wedges, leaving core intact.

3. On a lightly oiled baking sheet, evenly space wedges. Season with salt and spice blend. 4. Roast cabbage until softened and slightly browned, about 20 minutes. 5. Garnish with almonds and scallions, drizzle with lemon juice and olive oil, and serve. 513-874-8800 Inspired by “Recipes From a Pantry” by Bintu

For more details, visit


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