NEWSLETTER Health &Wellness cost, limited availability and access, and not enough time to prepare or cook them are among the reasons why many of us don’t meet our greens quota. It’s not just kids who don’t like eating vegetables. Most adults struggle to get their daily greens requirements. But eating more vegetables shouldn’t be a struggle! These 12 strategies can help make getting more vegetables convenient, simple, and delicious: • Make them more interesting. • Look up new recipes. • Prep ahead of time. • Get everyone involved. • Hide them in yummy dishes like a roasted vegetable Lasagna. • Make an omelet. • Make them portable. • Slip ‘em into smoothies. • Upgrade starches: Zucchini fries. • Double up in restaurants: Ask your server to skip the potatoes and add another green vegetable. • Make it a mission to try a new one. • Buy them fresh or frozen. Frozen vegetables today are far tastier than the ones you might have grown up with. They might also be healthier.
12 QUICK WAYS TO ADD GREENS TO YOUR DIET Only one in 10 American adults meet fruit and vegetable recommendations. More specifically, only 9.3 percent of adults eat enough vegetables daily. Seven of the top 10 leading causes of death in the United States are from chronic diseases including heart disease, obesity, and diabetes. Eating plenty of green vegetables every day can help reduce your risk of those and other diseases. Cruciferous vegetables like Brussels sprouts, kale, broccoli, and cabbage are also powerful cancer fighters. Eating plenty of vegetables can also balance your blood sugar and stabilize hunger, supporting weight loss and possibly reducing your risk of type 2 diabetes. Greens and the power of prevention: When inflammation persists, it becomes chronic. Chronic inflammation can play a role in most diseases including cancer, heart disease, diabetes, depression, and Alzheimer’s. Why don’t we eat more greens? Knowing all these health benefits, why don’t more people eat green vegetables? Research shows that
NEWSLETTER Health &Wellness
INSIDE: • How Can I Tell If My Neck Is Causing My Back Pain? • Healthy Recipe • Patient Success Spotlight • FREE Physical Therapy Consultation ARE YOU EXPERIENCING LOWER BACK PAIN? CHANCES ARE, IT MAY BE CAUSED BY ANOTHER ISSUE
Your spine is a complex part of your body – it requires proper posture, flexibility, coordination, and strength, in order to do its job correctly. When one of these elements is altered, your spine can emit painful responses that can settle in other nearby parts of the body. According to the National Institute of Health, approximately 80% of adults will experience lower back pain at some point in their lives. Back pain is actually the most commonly reported location of pain across the globe. But how often is the source actually another part of your body? Pain is usually connected: Your spine is a lengthy structure, and pain can travel along it. Let’s say you are prone to neck pain – perhaps you have a slouched posture from sitting at a desk all day and the pressure radiates in your shoulders. Or, maybe you’ve had a previous injury, such as whiplash, that still elicits painful stings every now and then. Now, let’s say you begin feeling pain in your lower back in addition to your neck pain. Why does this happen? Basically, the pains are connected to each other. Your head weighs about 10-12 pounds, which is roughly the weight of a bowling ball. When you slouch, or compensate pain by realigning your body, your back muscles have to work extra hard to keep you from toppling forward. Have you ever been so tired that your head begins to bob and it jolts you awake? That’s because your head is heavy! The weight from the motion wakes you back up because your body isn’t used to carrying it in that way.
This is also why pain in your lower back may occur as a result. Your back muscles are working in overdrive and may be constricting to try and hold you up. If you notice neck and back pain at the same time as one another, try sitting up straighter – it should help ease some of the stress! Is your neck the culprit? The most common combination of pain is in the neck and the back. If you are experiencing both, it is most likely stemming from the neck. We don’t typically think about it, but we use our necks for a lot of our daily activities. Even simple things, such as turning to grab something out of the cupboard or looking over your shoulder when backing out of a driveway, use a lot of neck muscles. When you do simple tasks such as these, do you find yourself turning your entire body, as opposed to just your head? If so, you could experience back pain along with your neck pain. When you have limited motion in your neck, your body compensates by twisting more than it usually would, thus over-rotating your lower back.This couldcauseasourceofpainorgeneraldiscomfort in thearea,due toabnormal overuse. If you are experiencing neck pain, back pain, or a combination of both, our physical therapists would be more than happy to meet with you for a consultation to discuss how they can help. Call us today to talk to an expert about how we can relieve your aches and pains!
HOW CAN I TELL IF MY NECK IS CAUSING MY BACK PAIN?
It can sometimes to be difficult to determine if your back pain is rooted in your neck. This simple, at-home test can assist you in figuring it out: 1. Stand straight in front of another person.They will be your eyes regarding the movements you make. 2. Once they are watching you, turn your head as far as you comfortably can to the left. Repeat the same motion to the right. Have them take note of how far you are able to go. 3. Now, sit down in front of the same person. Repeat the same turning motions from a chair or couch. Again, have them take note of how far you are able to comfortably turn your head. 4. Ask if there were any differences in the turning movement. Did one side seem to turn further than the other? Was there a difference in standing vs. sitting? This test is helpful in finding out if your neck is causing (or is at risk of causing) pain in your lower back. If your movement is limited, especially sitting down, it means that the muscles in your back or upper back are tight. These constricted motions can cause pain in the lower back. How Can Physical Therapy Help Me? Physical therapy is the leading recommendation for back pain. Physical therapists are trained to evaluate muscle and joint movement, and they can easily assist you in finding the root of your problem. They will thoroughly evaluate you to figure out why you are experiencing pain, determining the source and treating all affected areas. After your initial consultation, they will create a specialized treatment
plan for you, based on their diagnosis of your specific needs. A physical therapist’sendgoal is thesameasyours– togetyou feelingbetter,healthier, and more comfortable! If you are experiencing lower back pain and think it may be caused by an issue occurring in your neck, give us a call today. We’ll get you moving comfortably again in no time. Source:https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low- Back-Pain-Fact-Sheet
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“My left arm was numb. I went to an orthopedic surgeon before going to see Physical Therapist, Johanna Strehle at Dynamic PhysicalTherapyandwas toldby thesurgeon that Iwouldprobably need to have surgery on my elbow. I’m so grateful that Johanna took the time to properly diagnose my issue, (which stemmed from my neck – not my elbow). After just a couple weeks of physical therapy, I’ve got feeling back in my arm. I did not know that you could go to see a physical therapist without a doctor’s referral. My insurance covered the majority of the cost and I could not be happier with the results.” - Kim Parsells “I’mso grateful that Johanna took the time to properly diagnosemy issue. “ www.dynamic-physical-therapy.com
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Eating Right Never Tasted So Good!
ROASTED BRUSSELS SPROUTS WITH POMEGRANATE
INGREDIENTS • 1 1/4 pounds Brussels sprouts, trimmed and halved • 2 tablespoons canola oil
• Kosher salt and freshly ground pepper • 3 tablespoons pomegranate molasses DIRECTIONS
Preheattheovento375degreesF.PuttheBrusselssprouts inamedium roasting pan; toss with the canola oil and season with salt and pepper. Roast in the oven until light golden brown and a knife inserted into the centers goes in without any resistance, about 45 minutes. Transfer the sproutstoa largebowlandaddthepomegranatemolasses,pomegranate seeds,hazelnuts,and limeandorangezests.Seasonwithsaltasneeded.
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