Health & Wellness NEWSLETTER
AVOID UNNECESSARY WORK INJURIES
INSIDE: • What Type Of Desk Is Best For Me? • Healthy Recipe • Relieve Aches & Pain In Minutes • 12 Quick Ways to Add Greens to Your Diet • Staff Spotlights
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In general, standing is far better than sitting. If your job requires you to sit at a computer for most of the day, consider a standing desk. Being able to stand for 2-3 hours a day, instead of sitting the whole time, can make a big difference in the way that you feel and the health of your spine.There are some good standing desks on the market such as varidesk.com that make it easy to transition from sitting to standing. The benefits of a standing desk: Did you know that standing burns between .7 to .15more calories per minute than sitting does? It may not seem like a lot, but by simply standing for longer periods of time, you can easily burn more calories throughout the day. Sedentary lifestyles, such as those traditionally associated with desk jobs, can increase your risk of heart disease, obesity, or other serious health issues. However, investing in a standing desk or
alternate seating option at work can help in greatly decreasing these risks! Studies suggest whether you choose a standing or adjustable desk for your work day, integrative support can be beneficial in easing yourself into the new setting. In fact, those who participated in some sort of integrative support program for their standing or adjustable desk stood for an average of 50minutes longer each day than those who did not. In addition to the type of desk you stand at, ergonomics is also an important concept to keep in mind. Ergonomic laptop desks and chairs can promote proper posture and decrease the risk for back problems, while workplace design can make an impact on employee happiness, productivity, and well-being.
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Health & Wellness NEWSLETTER
AVOID UNNECESSARY WORK INJURIES WITH A STANDING DESK
For many of us, sitting at a desk, computer or even lifting is a daily part of our work routine. What you may not know, is that the routine may be more harmful long- term than you can imagine. Our bodies were made to move throughout a variety of positions during the day. If you have more of a sedentary job, then the lack of variety in your positions throughout the day can be detrimental to different areas of your body. (continued inside)
WHAT TYPE OF DESK IS BEST FOR ME?
Using a standing desk as opposed to a traditional sitting desk has been proven to lower one’s chances of developing cardiovascular disease, diabetes, and obesity. Nevertheless, standing desks are not for everyone, especially those with joint or vascular conditions. Youmay be asking, “doesn’t standing all day long have its own implications?” The short answer is – yes. Anything without moderation can have its pitfalls. Standing can boost your energy levels, concentration, and even your mood, but if you have a traditional 9-5 job, chances are that level of productivity will dissipate after a while. Standing for too long can cause you to run out of energy quicker and can take a toll on your physical comfort. Many medical professionals recommend adjustable desks for workplace environments, so employees can spend a large amount of their day standing or stretching, with the opportunity to rest when they become tired. What else can I do? When sitting, make sure that you are sitting tall, as if a string is pulling through the top of your head. Your computer should be directly in front of you, instead of off to the side. It should also be at the height where the top one-third of the screen is at eye level. Furthermore, make sure your keyboard is at the adequate height, creating about a 90-degree bend or less in your elbows. Armrests can be helpful to alleviate pressure on the shoulders when typing.
At Centra Rehabilitation, we can also provide specialized programs for making the most out of your work day. Our programs focus on integrative support for beginning a new workplace lifestyle, such as implementing a standing or adjustable desk into your daily routine. We can also provide you with tips and techniques for arranging the best ergonomically efficient area to work. Don’t let the stresses of work take a toll on your physical health! There are several steps you can take to improve your posture, strength, energy, and overall wellbeing throughout the workday. Schedule an appointment with Centra Rehabilitation today to get started on some integrative lifestyle changes that can help brighten your mood, enhance your creativity, and reduce your risk of developing health issues while you are at work!
Call us today to schedule an appointment!
HEALTHY RECIPE: CAULIFLOWER HOT WINGS WITH VEGAN AIOLI
Krista Leake, PT, DPT, ATC Favorite Food: Fruits Favorite Color: Blue Favorite TV Show: Chuck Favorite Movie: Sleepless in Seattle. I’m really not into movies that much. Favorite activities after work: Boating, lifting weights, yoga, & hanging with my family If you could go anywhere in the world, where’d you go?: Galapagos
INGREDIENTS • 1 head of cauliflower • 3/4 cup chickpea flour • 3/4 cup unsweetened almond or soy milk • 2 tsp garlic powder • 1 tsp sriracha sauce (optional) • 2 green onions, cut into rings • salt • black pepper • 1 1/2 tsp paprika powder • 1 cup spicy BBQ sauce
Biggest Fear: Disability Guilty pleasure: Sleep Unique Talent: I can flip pennies with my stomach, I can whistle with my tongue, and I can juggle. Brandy Wilson, PT, DPT, PRPC Favorite Food: Steak & ranch dressing on anything Favorite Color: Pink
DIRECTIONS Heat the oven to 350 °F. Carefully cut cauliflower into bite-sized florets. In a large bowl, combine chickpea flour, the plant-basedmilk, garlic powder, paprika powder, salt, and black pepper. Stir until well combined. Dip florets into batter so they’re completely coated. Line a baking sheet with parchment paper and lay cauliflower florets on baking sheet. Bake for 25 minutes at 350 °F. Once baked, transfer the cooked cauliflower wings to a bowl. Combine the BBQ sauce with a teaspoon of sriracha sauce and pour it over the baked cauliflower wings. Evenly coat them from all sides by stirring them a few times. Put coated hot wings back on a baking sheet lined with parchment paper. Bake again for 20minutes at 350 °F. Serve immediately and sprinkle with green onions. Serve with vegan aioli or vegan ranch sauce.
Favorite TV Show: Yellowstone. Rare I watch TV...too busy. Favorite Movie: Shag the Movie. I was an extra in it as it was filmed in Myrtle Beach in the 1980’s and we were on vacation there. Favorite activities after work: Attending my kids’ sporting events, walking/running, and cooking with my husband If you could go anywhere in the world, where’d you go?: To the beach with family and a good book. Guilty Pleasure: Getting a pedicure. Unique Talent: I like to make wreaths as a hobby
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 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, such as roasted vegetable lasagna • Make an omelet. • Make them portable. • Slip ‘em into smoothies. • Upgrade starches, an example is zucchini fries • Double up in restaurants. Simple: Ask your server to skip the potatoes and add another green vegetable.
• Make it a mission to try a new one. Restaurants usually find ways tomake green vegetables taste amazing. Be adventurous and try something new. • 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. • If you can’t find or afford organic, use this list:The EnvironmentalWorking Group (EWG) makes choosing easy. They’ve compiled a Shopper’s Guide to Pesticides in Produce. Variety is key with green vegetables. That’s where Veggie-Greens can fill your vegetable quota. This organic green powder combines green superfoods like organic wheatgrass, organic chlorella, and immune-boosting organic mushrooms. Imagine packing the nutrient punch of numerous organic green vegetables— including spinach, broccoli, kale, and Brussels sprouts— into one easy-to-use powder! That’s the power of Greens.
Attention Pain Sufferers!
Do You Have Difficulty With Pain?
• Decrease your pain • Increase your strength • Increase your activity level We can help:
• Increase your flexibility • Improve your health • Get back to living
Mention or Bring inThis Coupon Today For a FREE Pain Consultation
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KEEPING YOUR HEALTH IN MIND COVID-19 Update
Centra Rehabilitation is committed to the health and wellbeing of you and your child. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. Before and after every session, we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. To do your part to prevent the spread of this contagious disease, we ask parents that if you or your child is demonstrating symptoms of coronavirus— coughing, sneezing or fever—please stay home. Additionally, if you or your child has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family.We appreciate your ongoing support.
The staff at Centra Rehabilitation is focused on keeping our equipment and facilities clean for you. To help prevent the spread of COVID-19, we want to also encourage our patients to help prevent the spread of coronavirus by following the listed steps to reduce your risk of infection. YOUR HEALTH IN MIND!
REDUCE YOUR RISK OF INFECTION:
CLEAN YOUR HANDS OFTEN
AVOID TOUCHING YOUR FACE WITH YOUR HANDS
SNEEZE & COUGH INTO TISSUES
DO NOT TOUCH MUCUOUS WITH FINGERS
AVOID HUGS & SHAKING HANDS
KEEP DISTANCE FROM THOSE INFECTED
AVOID BUSY PLACES & EVENTS
USE GLOVES WHEN NECESSARY
DISPOSE OF USED TISSUES QUICKLY
If you are feeling sick, we ask that you stay home and contact us to reschedule your appointment. Thank you!
Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.
Print sudoku http://1sudoku.com
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THORACIC EXTENSION KNEELING PUSH UPS Kneel on knees with buttock touching heels. Hands and forearms on the ground in front of you. Push up to lift your chest and upper back only. 5 8 4 2 5
PIRIFORMIS STRETCH While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder. 9 5 8 8 8 1 7
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Stretches lower back
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Always consult your physical therapist or physician before starting exercises you are unsure of doing. http://1sudoku.com n° 327893 - Lev l Hard
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Discover How To Live Pain-Free 4 3 8 1 3 6 6 7 4 2 8 7
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At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to call Centra Rehabilitation if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 5 4 6 2 5 8 7 3 2 3 8 9
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