Health & Fitness Newsletter by Craven Sport services
HEALTH
“ Wonder Why You’re Suffering From Pain After Raking Leaves? ”
HowPosture Affects Back&Neck Pain
October, 2017
There are many things to look forward to as Fall arrives; cooler temperatures, comfy sweaters, the smell of a fire burning in the fireplace and the changing colors of the trees, to name a few. Raking leaves on a crisp autumn afternoon can be an enjoyable way to spend a fall afternoon soaking up the sights and smells of the season. However, if you’re not careful it can lead to a night filled with back pain and little to no sleep.
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INSIDE • Thanksgiving Nutrition Tips
• Exercise Essentials • Patient Spotlight • Body Tune Up
• Blast From The Past • Free Pelvic Workshop • Osteoarthritis Gla:d Program • Free Back Pain & Sciatica Workshop
HEALTH &FITNESS Sport Physiotherapy | Orthopedic Rehabilitation | Training October, 2017 “Fall Into Some Good Tips For Avoiding Back & Neck Pain!” HOWPOSTURE AFFECTS BACK&NECK PAIN
If you suffer from back or neck pain after raking leaves, poor posture could be to blame. Poor posture can be a serious danger to your health. If you have poor posture, your bones are not properly aligned, which increases strain on your muscles, joints and ligaments. Poor posture causes fatigue, muscular strain and pain. In addition, poor posture can affect the position and function of your vital organs, such as your heart, lungs and intestines. Maintaining good posture can have a dramatic improvement on your back or neck pain, health, energy and the way you look and feel. Some of the perks of good posture include: 1.Constant exercise for your back and abdominals. Holding good posture takes effort and makes you use the muscles in your back and abdomen properly. 2.It greatly improves your breathing. Good posture makes room for your lungs to function at their best – rather than being compressed when you hold your body in a slouch. Good lung function has a healthy impact on all aspects of your body’s functions and helps to reduce pain. 3.It protects your organs, bones, joints and muscles. Holding correct posture reduces unnecessary strain and pressure on these body parts. Most neck and back problems develop from poor posture over time. 4.It prevents arthritis. With poor posture, unnatural pressure is placed on your joints, leading to wear and tear. This in turn can lead to arthritis. Good posture gives your joints the chance to function at their best. 5.It helps you use your muscles more efficiently. With your bones and joints in correct alignment, you are likely to feel more energetic since your body will require less energy to move about. 6. It can have a dramatic impact on the way you feel. When you hold yourself in good posture, rather than a slumped one, you send signals to your brain that makes you feel happier and more confident. It also changes the way that people see you – you’ll appear more confident and assertive. Making simple changes in your daily habits can improve your posture and reduce your pain. Postural restoration at Craven Sport services helps the body recruit the right muscles for the task at hand, improving pain and restoring prior function. Our experts have years of training in reducing back and neck pain associated from poor posture.
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OSTEOARTHRITIS GLA:D PROGRAM
Does Arthritis Grind you Down?
Do you or does someone you know live with knee or hip osteoarthritis? Craven SPORT services is pleased to be offering an osteoarthritis exercise intervention program beginning this fall. Based on the success of the Good Life with osteoArthritis in Denmark (GLA:D) program, GLA:D Canada combines education sessions and neuromuscular training over 8 weeks to provide an effective, evidence-based program for those with osteoarthritis.
For more information or to express interest in this program, call us at 306-934-2011 or email us at css@cravensportservices.ca.
THANKSGIVING NUTRITION TIPS WITH AMANDA KILDUFF
Nutrition Tips for Thanksgiving
1. Be mindful of your hunger and satiety cues. Holiday meals usually mean large portions of home cooked meals and desserts. This often results in overeating at meals to get a taste of everything to enjoy. While building your plate, take notice of how hungry you are and portion accordingly. Keep in mind you can always have seconds of your favorite dishes if you are still hungry. Perhaps you will want to leave room for the different types of dessert. 2. Eat your favorite food first! Clients are often surprised to hear this strategy, however, it can be a game changer in your meal enjoyment. Think of it this way, if you ate your favorite food first and all you had left on your plate are foods that you cared less for, it would be easier to stop when your satiety cues kick in and you won’t feel as though you need to necessarily finish your plate. 3. Eat throughout the day before the Thanksgivingmeal. It may sound logical to skip an earlier meal to treat yourself to the typically large Thanksgivingmeal, BODY TUNEUP Tis the season for cleaning up our lawns and yards in preparation for winter! Why not get your body checked as well? We offer a Body Tune Up Program! See a Strength & Conditioning Coach, Physiotherapist, and Dietitian to see where you are at and where you need to improve to keep living a healthy and active life! The Body Tune Up includes 30 minutes with a Physiotherapist, 60 minutes with a Strength and Conditioning Coach, and 30 minutes with a Dietitian for $200! For more information or to book an appointment, call us at 306-934-2011 or email us at css@cravensportservices
however, it’s best to eat a variety of foods earlier on to keep your metabolism in check, blood sugars normal, and lower your risk of being hungry. Therefore you can simply enjoy the family meal whenever it is time to eat.
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Michael Linklater was team captain for the University of Saskatchewan Huskie men’s basketball team in 2010 and helped lead the program to its first ever conference championship and national championship title. He later went on to play professionally in the international basketball league. For the past 5 years Michael has been playing on the FIBA 3x3 world tour with team Saskatoon. Michael is currently ranked 9th in the world for 3x3 basketball and his team is currently ranked 3rd on the world tour. This summer July 15-16, 2017 Saskatoon hosted the first stop of the world tour. It was an exciting event, as teams from across the world competed for a chance to win a spot in the world tour finals. Michael visits Craven Sports for regular treatments to keep his body healthy for the grueling season. “Craven Sports has helped me stay healthy and strong. I attribute much of my success to the staff for getting me back to full form whenever an injury arises.” - Michael L. PATIENT SPOTLIGHT Hear What Our Patients Have To Say! CURTIS KULCHAR MPT, B.SC. KIN Curtis played multiple sports growing up including baseball and track. However his biggest passion has always been hockey. He first started skating when he was 2.5 years old and started playing organized hockey in Martensville at age 5. Throughout his career hewas fortunate enough to travel fromcoast to coast playing hockey. Including destinations fromVancouver to Charlottown, andWhitehorse to Montreal, with many other stops in between. His travels also included extended stays while playing with the WHL’s Regina Pats, Kamloops Blazers, and Everett Silvertips. His favorite hockey memories include winning back-to-back Midget AAA National Championships in 2005-06 and 2006-07. Curtis’ favorite thing about hockey is having the opportunity to havemet somany great people along the way! BLASTFROM THEPAST
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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
OCTOBER 15THAT 2:00PM LOCATEDAT CRAVENSPORT SERVICES Call us at 306-934-2011 or email us at css@cravensportservices.ca FREEPELVICFLOORWORKSHOP WITHBREERUTTEN
DROP MOST WANTED FOOD ITEMS
The pelvic floor: what it is, what it needs to do and how it should help us in everyday life. Bree Rutten, Pelvic Floor Physiotherapist, is going to be hosting this FREE Pelvic Floor Workshop focusing on the pelvic floor! Become more aware of your pelvic floor!
Your donations nourish our community.
OCTOBER 29THAT 3:00PM LOCATEDAT CRAVENSPORT SERVICES Attend this workshop to learn: • The underlying factors that may be impeding full resolution of your back pain. • What successful assessment and treatment looks like. • How to choose the right treatment for the cause of your pain. FREEBACKPAIN&SCIATICA WORKSHOP
Baby Food & Formula Canned Vegetables Hearty Soups & Stews Whole Grain Pasta
Whole Grain Cereal
Canned Protein
Peanut Butter
100% Fruit Juice
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Call us at 306-934-2011 or email us at css@cravensportservices.ca.
Thanksgiving is around the corner and we will be collecting donations for the Saskatoon Food Bank & Learning Centre! Drop off your non-perishable food items at the clinic throughout the whole month of October!
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Try these movements if you are experiencing pain. EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication!
WALL POSTURE Stand with your heels up against a wall. Attempt to get your heels, buttock, shoulders and head to touch the wall at the same time. Hold for 30 seconds.
CORNER PECTORAL STRETCH Stand in a corner, arms slightly above shoulder height and your elbows bent, forearms flat against the sides of the wall. Move chest towards the wall, feeling a stretch in the front of your chest. Hold for 30 seconds and repeat 5 times.
Helps With Awareness Of Posture
Relieves Back Pain
Exercisescopyrightof
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Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
HEALTHYRECIPES BYAMANDAKILDUFF
Mini Raspberry Cheesecakes Serves 48
6 Ingredients • 1 package of graham crackers, crushed • 2 packages cream cheese
• ¾ cup white sugar • 2 eggs • 1 teaspoon vanilla • 3 cups of fresh raspberries
Directions 1. Preheat oven to 350 degrees F (175 degrees C). Line miniature muffin tins with mini paper liners. 2. Crush the graham crackers, and place 1/2 teaspoon of the crushed crackers into each paper cup. 3. In a mixing bowl, beat cream cheese, sugar, eggs and vanilla until light and fluffy. Fill each miniature muffin liner with this mixture, almost to the top. 4. Bake for 15 minutes. Cool. Top with a teaspoonful of fresh raspberries.
Cranberry Apple Stuffing Serves: 20 people Time: 1 hour and 35 minutes
10 Ingredients • ¼ cup butter • 6 cups chopped celery • 3 granny smith apples – peeled, cored and chopped • 4 cups celery, chopped
• 4 teaspoons poultry seasoning • 2 teaspoons dried rosemary • 1 cup dried cranberries • 12 cups white bread cubes, baked until slightly dry
• 1 1/3 cups chicken stock • Salt and pepper to taste
Directions 1. Melt butter in a large skillet over medium heat. Add the onions, apples, celery and poultry seasoning; cook until softened, about 10 minutes. Add the rosemary and dried cranberries. Mix all with the dried bread cubes. Season to taste with salt and pepper. Moisten with the chicken stock. 2. Stuff turkey with about 5 cups for a 14 pound turkey. Add additional chicken stock to moisten stuffing if needed. Remaining stuffing can be baked in a covered buttered casserole at 350 degrees F (175 degrees C) for about 45 minutes. Uncover and bake for another 15 minutes to brown top.
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