IMPROVING SPORTS PERFORMANCE
Whether you play recreational sports or just like to exercise for fun, improving your body’s ability to exercise is a good challenge. While there aremany different ways to train for your particular sport, including nutrition, we are going to focus on improving your joint performance and stability. This will allow you to run longer, cut faster, and throw better. Joint stability. When a joint is more stable, muscles can function better. For knees, ankles and hips try balance exercises on uneven surfaces such as foam or a folded towel. Try standing on one leg while doing small knee bends. Joint flexibility. Joints need to be flexible in order tomove through their proper range and allow muscles to pull correctly. For many people who are runners, stretching must be done everyday to maintain muscle and tissue elasticity. Dynamic stretching is often best, where the stretch is done in a moving fashion, such as in Yoga. This is different than a prolonged stretch. Joint Strength. This is especially important for runners andweekend warriors. A little strengthening exercising can go a longway to prevent sports injuries and soreness. The stronger your muscles are around your joints, the better ability you have to play and avoid injury. Joint coordination. By improving your balance and coordination with specific exercises, you greatly reduce the chance of injury and will enhance your sports performance. If you would like to enhance your ability to run, sports and prevent injury, then talk to one of our physical therapy specialists today.
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CREAMY THAI CARROT & SWEET POTATO SOUP
INGREDIENTS • 1 tbsp coconut oil • 2 cups chopped yellow/sweet onion • 2 cloves garlic, minced • 1 tbsp minced fresh ginger • 2 tbsp red curry paste • 4 cups low-sodium vegetable broth, plus more if needed •¼ cup raw almond butter or peanut butter
• 3 cups diced peeled carrots • 3 cups diced peeled sweet potatoes •½ tsp fine-grain sea salt • Freshly ground black pepper •Up to ¼ tsp cayenne pepper (optional, if you like spice) For Ganish: •Minced fresh cilantro • Fresh lime juice
DIRECTIONS In a large pot, melt coconut oil over medium heat. Add onion, garlic, and ginger and sauté for 5-6 minutes until onion is translucent. Stir in curry paste. In a small bowl, whisk together some of the broth with almond butter until smooth. Add mixture to pot, along with carrots, sweet potatoes, salt, and remaining vegetable broth. Stir until combined. Bring soup to a low boil over medium- high heat and then reduce heat to medium-low. Cover and simmer for 15-20 minutes. Ladle soup carefully into a blender. You will likely have to do this in a couple of batches, depending on the size of your blender. Being careful to avoid hot steam from the lid, blend on low and slowly increase speed until soup is completely smooth. Season with salt and black pepper to taste. For more spice, add ¼ tsp cayenne pepper, and blend again. Ladle soup into bowls and top with minced cilantro, a squeeze of lime juice.
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