12 SIMPLE STEPS FOR RELIEVING ARTHRITIC PAINS AT HOME
Treatment plans for arthritis cases are aimed at relieving pain and decreasing the amount of inflammation, stiffness, and overall stress placed on the joint(s). However, there are also some steps you can take on your own to make sure your daily life is as pain-free as possible:
1. Stretch multiple times a day.
2. Alternate between weight bearing and non-weight bearing exercises.
3. Use tools that make it easier on your joints, such as large handled can openers and large grips on kitchen tools. 4. Carry grocery bags on your forearms, instead of straining the joints in your fingers. 5. Have commonly-used items within easy reach to avoid squatting, kneeling, or having to reach high overhead. 6. Get up and move often. Don’t sit for more than 30 minutes without getting up for a break.
11. Avoid fried foods, sodas, and other items that increase inflammation in your body. 12. Work with your physical therapist to create a treatment plan and update it with a yearly check-up. If you are living with joint pain, call us today to learn more about our arthritis treatment programs. We recommend a yearly physical therapy check-up to ensure you are performing at your best. Find relief for your arthritic pains today with Performance Therapy Institute!
7. Avoid prolonged kneeling.
8. Maintain proper posture when sitting and standing.
9. Drink plenty of water.
10. Eat nutritious foods.
CALL US TODAY TO SCHEDULE AN APPOINTMENT!
HEALTHY RECIPE
VEGETARIAN QUINOA-STUFFED PEPPERS INGREDIENTS • 6 medium red, orange and/or yellow bell peppers • 1 tbsp extra-virgin olive oil • 1 large yellow onion, chopped (about 2 cups) • 2 tsp minced chipotle chiles plus 1 tbsp adobo sauce from can • 2 cups cooked tri-color quinoa • 1 (15 oz) can no-salt-added black beans • 1 (14.5 oz) can no-salt-added diced tomatoes • 1 cup frozen corn • ¼ tsp salt • 1 ½ cups shredded pepper Jack cheese DIRECTIONS Preheat oven to 375 degrees F. Chop the pepper tops to yield 1 cup. Remove and discard seeds and membranes from peppers. Bring about 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add the peppers; cover and steam for 3 minutes. Remove the peppers and set aside. Heat oil in a large skillet over medium heat. Add onion and the chopped pepper tops; cook for 5 minutes. Stir in garlic, cumin, chili powder, chipotles and adobo; cook for 1 minute. Remove from heat and add quinoa, black beans, tomatoes, corn and salt; fold until well combined. Stand the peppers upright in an 11-by-7-inch baking dish. Spoon about 1 cup quinoa mixture into each pepper, packing it in tightly. Cover the stuffed peppers with foil. Bake the peppers for 10 minutes. Remove the foil and sprinkle the peppers evenly with cheese. Bake, uncovered, for 5 to 8 minutes. Let rest for 5 minutes before serving. • 1 tbsp minced garlic • 1 tsp ground cumin • ¾ tsp chili powder
Source: http://www.eatingwell.com/recipe/280737/vegetarian-quinoa-stuffed-peppers/
CALL TODAY AT FRANKLIN: (615) 465-6810 ORNASHVILLE: ( 615) 375-9091!
Made with FlippingBook Ebook Creator