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LETTERS OF PROOF (928) 440-3106 | www.ProofPT.com
December 2024
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TAKE IT OUTDOORS! Revamp Your Exercise Routine for Winter
As winter sets in, snow and ice can make it harder to exercise outdoors. The climate that makes our area such a great destination in the snowy season can also complicate your usual daily trail run or hike. Changing your routine will enable you to maintain your outdoor exercise while making the most of Flagstaff’s wintertime terrain. A variety of workouts are well-suited for winter. Snowshoeing is a great way to stay warm outdoors. Like walking on sand, it consumes more energy and requires more bend in your ankles, knees, and hips, providing a great workout and potentially improving your fitness. With enough snow, you don't have to worry about finding a specific trail to go on — you can just walk out your front door! Cross-country skiing will surely get your heart pumping as another great aerobic option for the winter. When we get those amazing storms where it snows multiple feet (you heard me, I love it!), that is the best time to get out for cross-country skiing or snowshoeing. The Nordic Village is also a great place to go for these activities if you prefer set trails.
Hiking or trail running can be invigorating in crisp temperatures. Consider wearing traction devices by Yaktrax, Kahtoola, or another reliable brand over your hiking boots or running shoes to keep a firm grip on snowy or icy terrain. Winterizing hiking or trekking poles with low-cost, non-slip tips can also help you stay safe on icy trails. We love to see our patients, but we don't want any of you coming in from an icy fall! Allow time for dressing and warming up before starting your outdoor workout. Head outdoors wearing multiple layers of wool or fleece to keep warm. Even knowing you’re about to warm up, don’t start without a jacket. Beginning your warm-up while your muscles are exposed to the cold risks injury. Don't forget to guard against frostbite by protecting your hands, feet, and other extremities with hats, gloves, and thermal socks. Hydration is still very important in the winter, even though you may not notice your thirst as much. Cold air is drier than warm air, so adequate hydration is essential. You can easily become dehydrated during a winter workout, although you might not notice the symptoms as much as in summer heat. If working out in the snow just doesn’t appeal to you, a 45-minute drive will take you to the Sedona area, where the average temperatures in winter reach the mid-50s, and you’re unlikely to run into more than a light dusting of snow. Trails in the Sedona area are the least crowded in the winter, and you can still enjoy some great hiking, cycling, or running. It’s easy to lose motivation to exercise outdoors when wintry weather hits. But if you approach preparation and warm-up routines with care, you can not only maintain your fitness through the winter, but improve it!
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Natural Stepping Stones to Lasting Weight Loss
About 40% of Americans consider themselves overweight, driving rapid growth in both prescription and non- prescription weight-loss drugs and supplements. However, the best route to lasting weight loss for many people is more straightforward and costs less. Here are four natural ways to manage your appetite and shed pounds without pricey prescription meds or supplements.
in fruits and vegetables. Staying well-hydrated will help keep your energy level high, your skin moist and radiant, and your mood upbeat. Eat, don’t drink, your calories. An 8-ounce glass of Coke has the same 100 calories as four medium-size carrots, but the Coke won’t sate your hunger. The high-fiber carrots, however, will ease
Eat more protein. High-protein foods make you feel fuller for longer and help you consume fewer calories overall without the sugar rebound you get from carb-heavy snacks. Protein also helps maintain muscle mass while losing weight; muscle burns more calories than fat! Enjoy high-protein Greek yogurt, eggs, chicken, turkey, and fish to feel satisfied on less. Drink more liquids. Many people neglect hydration and mistake thirst for hunger. While there is no one-size-
that hollow feeling for a while. To help you feel satisfied throughout the day, add fiber-rich foods such as whole grains like oatmeal and brown rice, veggies, fruits like apples and oranges, and potatoes to your diet.
Find enjoyable ways to exercise. Sustaining physical activity is important in maintaining a healthy weight, but
your workouts don’t have to be a forced march. Find ways to reward yourself as you move, such as walking in your favorite park or listening to great music or podcasts on the treadmill. If finding an excellent personal trainer motivates you to get to the gym, then budget for that. Whatever it takes, your health is worth the effort!
fits-all rule, according to the National Academy of Medicine, men need about 13 cups of water a day, and women need about nine, including the water and juices
Research shows that as we get older, we tend to lose muscle mass each year, and offsetting this, especially with a proven method of exercise, is key to prolonged physical health. One of the most versatile ways to keep those muscles strong is by using resistance bands. Initially used more in physical therapy, the bands are now popular in general fitness and strength training. Strengthening your muscles has scientifically proven benefits. According to research published in SAGE Open Medicine, improved muscle strength greatly benefits older adults’ physical performance. Here is what you need to know about resistance bands and why they are an ideal exercise for older adults. Trusted Travel Companion Elastic resistance bands are a low-cost, effective workout solution you can utilize at home or conveniently pack in a suitcase for quick exercise when traveling. They range in price from about $5–$35, depending on the brand, material, and overall strength. While dumbbells may be a great way to strengthen your arms, resistance bands are lighter, easier BUILD YOUR MUSCLES EASILY WITH RESISTANCE BANDS Senior Strength
to transport, and can be put to work strengthening your legs or arms. Plus, you cannot pack a pair of dumbbells on your vacation, and resistance bands can produce similar results while taking up as much room as a pair of socks. Proven Effectiveness Extensive research has shown that elastic resistance bands are a great way to build strength and improve our physical health compared to conventional resistance training. Studies show that, regardless of age, resistance bands can promote strength gains in your upper and lower limbs as well as other resistance exercises, such as weight machines or dumbbells. Best of all, using resistance bands is intuitive and easy. Do yourself and your body a favor and get resistance bands today.
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DON’T FEAR THE FAT
Why Your Body Needs Omega-Packed Foods The word “fat” might sound like something to avoid on your wellness journey, but not all fats are created equal. Certain unsaturated fats are essential for keeping your heart strong, brain sharp, and energy levels steady. Knowing which fats to add to your plate can take your health goals to the next level. Get ready for a healthy serving of omega fats as we explore three of the best foods to fuel your body and improve your overall well-being. serving of dietary fiber. Add this green superstar to salads or toast to get
the nutrient booster you need to maintain weight, reduce heart disease risk, control blood sugar, and improve brain function.
Salmon Salmon is one of the best sources of omega fats and one of the most nutrient-rich foods you can find on the whole planet. Not only does it contain omega fats, which support a healthy nervous system, heart, and brain, but it also contains quality protein and multiple nutrients. By adding this tasty and popular fish to your plate, you can reap a wealth of benefits like lower cholesterol levels, healthy blood pressure, strong bones, improved brain function, and reduced risk of stroke, just to name a few. Avocado Avocados are a superfood, and while they are high in fat, they’re the good kind. This creamy and indulgent fruit also contains a high amount of vitamin E and provides a healthy
Nuts Nuts are heart-healthy snacks that provide protein, fiber, vitamins, antioxidants, and beneficial monounsaturated fats. When you incorporate these into your diet, your heart will benefit. Studies have found that nuts can help reduce the risk of diabetes and lower cholesterol levels. Almonds, pistachios, and walnuts are all wonderful options to try out. Just make sure you moderate how much you eat, as they are high in calories. These nutrient-packed foods taste great and provide essential benefits to keep your heart, brain, and body functioning at their best. So, next time you prepare your plate, don’t fear fats! Embrace the healthy ones that fuel your body.
TAKE A BREAK!
CHICKEN CAPRESE SALAD
INGREDIENTS • 1/3 cup balsamic vinegar • 2 tbsp extra-virgin olive oil • 2 tsp Dijon mustard • 1 tsp ground pepper • 2 1/2 tsp honey • 3/4 tsp salt, divided • 1/2 tsp Italian seasoning • 1/2 tsp garlic powder
Inspired by EatingWell.com
• 2 (8-oz) boneless, skinless chicken breasts, sliced • 8 cups coarsely chopped romaine lettuce • 1 lb grape tomatoes, halved • 1 (8-oz) container fresh small mozzarella cheese balls in water, drained • 1 cup fresh basil leaves
1. Whisk vinegar, olive oil, mustard, and pepper in a medium bowl. Transfer 6 tbsp of mixture to a smaller bowl and whisk in honey; set aside. 2. To mixture in the medium bowl, add 1/2 tsp salt, Italian seasoning, and garlic powder. Add chicken; toss to coat. Marinate for 30 minutes. 3. Coat a grill pan with oil. Over medium heat, add chicken and cook until grill marks appear on each side, about 5–7 minutes. Transfer to a plate; let stand for 5 minutes. 4. Arrange romaine, tomatoes, mozzarella, and basil on a large platter; sprinkle with salt. Top with the sliced chicken and drizzle with the honey mixture. DIRECTIONS
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460 N. Switzer Canyon Dr., Ste. 400 Flagstaff, AZ 86001
INSIDE THIS ISSUE
1.
Winterize Your Outdoor Exercise Routine!
2.
Shed Pounds Without Dieting
Why Resistance Bands Are Great for Building Muscle
3.
The Essential Fats You Need on Your Plate
Chicken Caprese Salad 4. Mix, Measure, and Make Memories
WHISKING UP FAMILY FUN Festive Kitchen Adventures — Kid Edition
Could your child be a future celebrity chef? Could your baby be a world-class baker in waiting? Help transform your toddlers or school-age kids into tiny tastemakers by following these three simple tips. Use your space as a skill zone. It takes more than just a love of food to make delicious meals and treats, as cooking and baking put all five senses to the test. Helping in the kitchen enables small children to heighten their awareness of smells, tastes, sounds, and textures while learning new words. Having them measure ingredients and pour them into bowls is an easy way to refine their motor skills, and your guidance behind the counter will encourage them to follow directions. If your kitchen companion is a baby, you can still involve them by describing the sights, sounds, and smells surrounding them and letting them touch some of the food — all great tools to assist in developing their connection to the world. Kid-proof your meal prep. Before taking your child on a culinary journey, check that their countertop travels won’t endanger them. It’s obviously a big no-no to rest a sharp knife on a cutting board that small hands can reach, but little things like toothpicks can also
pose a risk. If your small assistant is old enough to cut up ingredients, a plastic utensil will be less painful than steel if the blade misses its mark. Keep family flavors flowing. Want to give your elderly mom or dad a holiday surprise they’ll never forget? Present them with a meal based on one of their famous recipes that their grandkid(s) helped prepare! Holiday gatherings are great for sharing the details and delicacies that shaped your family’s history — and a wonderful opportunity to pass down those special traditions to the next generation. With the holidays upon us, now is a perfect time to introduce little ones to the joys of baking and cooking by turning your kitchen into a safe space for learning and bonding.
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