WHAT DOES IT MEAN TO BE HEALTHIER? C A L L U S TO D AY ! L O N G I S L A N D 6 3 1 . 3 9 6 . 1 5 9 5 • Q U E E N S 7 1 8 . 7 2 9 . 5 9 4 7
Health is defined as the state of being free from illness or injury. It essentially means that your body is operating at its highest levels of function. Any step you make toward helping your body function at its optimum levels is a step toward becoming a healthier you. Physical therapy treatments can help improve your health, but they only work if you apply healthy lifestyle choices in your everyday life, as well. Some tips you can do on your own to become healthier, stronger, and more active include: 1. Getting enough sleep. Sleep is the most effective strategy that has one of the most significant effects on your overall well-being. To keep your body functioning normally, try and get between 7 and 8 hours of sleep per night. The more regular your rest, the better you will feel. 2. Strength training. Strength training is one of the most effective injury prevention strategies to help stay injury- free. 3. Cardiovascular exercise. Get your heart rate up and make sure you walk or are active and moving every
day! Frequent exercise can boost your metabolism and improve your mood. 4. Joint and muscle mobility. Stretching helps keep you moving and feeling better. Knowing the proper exercises and specialized treatments can relieve your joint and muscle pain and improve your overall health. 5. Nutritionmatters. You arewhat you eat.Make sure you’re putting the right kinds of things in your body. Avoid fad diets and stick with a plant-based, whole grain, and lean protein diet. Avoid sugar and processed foods. essential for injury prevention and the proper function of your body. Water keeps your body systems functioning at an optimum level. 6. Stay hydrated. Hydration is 7. Practice meditating. Meditation is beneficial for physical and mental well-being. Try practicing things like meditation and yoga regularly. The downtime will help you feel better. Your physical therapist can provide you with exercises, stretches, and nutritional tips that can help increase your health and help you feel physically better overall.
Try This Heart Healthy Recipe: CHICKEN STEW
INGREDIENTS: •1 lb. dried cannellini beans, soaked and drained (see Tip) •6 c. unsalted chicken broth •1 c. chopped yellow onion •1 c. sliced carrots
•1 tsp. finely chopped fresh rosemary •2 bone-in chicken breasts •1 (4 oz) Parmesan cheese rind plus 2/3 cup grated Parmesan, divided
•4 c. chopped kale •1 tbsp. lemon juice •½ tsp. kosher salt •½ tsp. ground pepper
•2 tbsp. extra-virgin olive oil •¼ c. flat-leaf parsley leaves
DIRECTIONS: Combine beans, broth, onion, carrots, rosemary and Parmesan rind in a 6-quart slow cooker. Top with chicken. Cover and cook on low until the beans and vegetables are tender, 7 to 8 hours. Transfer the chicken to a clean cutting board; let stand until cool enough to handle, about 10 minutes. Shred the chicken, discarding bones. Return the chicken to the slow cooker and stir in kale. Cover and cook on high until the kale is tender, 20 to 30 minutes. Stir in lemon juice, salt and pepper; discard the Parmesan rind. Serve the stew drizzled with oil and sprinkled with Parmesan and parsley. Tip: To save time, you can substitute 4 (15 ounce) cans no-salt-added cannellini beans (rinsed) for the soaked dried beans.
L O N G I S L A N D 6 3 1 . 3 9 6 . 1 5 9 5 • Q U E E N S 7 1 8 . 7 2 9 . 5 9 4 7
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