M3 PT - June 2018

CHARCOAL AND DUTCH OVENS THE PERFECT CAMP-COOKING PAIR

Camping doesn’t have to mean settling for prepackaged snacks, dehydrated meals, and boring hot dogs. In fact, cooking during your camping trip can be fun, easy, and incredibly tasty. One of the simplest ways to prepare camp meals is with a Dutch oven and charcoal. Like crockpots, Dutch oven meals require very little work and dirty few dishes. Best of all, you can add an endless variety of food to your camp menu! The briquettes around the Dutch oven provide long-lasting and consistent heat distribution. The number of briquettes you use depends on the size of your Dutch oven and what you’re cooking. However, you can use the following chart as a rule of thumb to determine how many briquettes you need for certain temperatures and oven sizes. TEMP 10’’ OVEN 12’’ OVEN 14’’ OVEN (°F) Top Bottom Top Bottom Top Bottom 300° 12 5 14 7 15 9 350° 14 6 16 8 18 10 400° 16 7 18 9 21 11 450° 18 8 21 10 23 12 500° 20 9 23 11 26 14

Cooking with a Dutch oven is as simple as combining your ingredients, heating your briquettes, and placing them beneath and on top of your oven. Each briquette adds 10–20 degrees of heat.

For breakfast, prepare a hash with bacon, eggs, onions, potatoes, cheese, salt, and pepper. For

lunch, try cooking campfire nachos with tortilla chips, ground beef, beans, onions, cilantro, cheese, and avocado. And for dinner, butterfly your freshly caught trout and bake it with some potatoes and butter. Cooking while camping should be an enjoyable experience. Pack a Dutch oven and charcoal briquettes the next time you’re out in the wilderness to add a fun and rustic element to your meals.

THREE STEPS TO AVOID NECK PAIN Modern living can be a real pain in the neck. If you live in the greater Los Angeles area, chances are you spend a great deal of your work or laptops at their workstations, investing in an external monitor can save you from cramping your neck.

TAKE A BREAK

leisure time seated in front of a screen or monitor. Unfortunately, the posture you probably adopt during these extended periods can be harmful to your upper back, resulting in chronic neck pain and other complications. At M3, we believe in treating the root of the problem — not just relieving your neck and shoulder pain, but also teaching patients how to keep the pain from recurring in the future. Here’s our advice on how to improve posture and reduce your risk of debilitating upper back problems.

Whether you’ve been staring at your office monitor or your cell phone, we recommend taking periodic breaks. Reorient your posture if you’ve slipped into forward or downward leaning positions, and just do some simple neck tilts and shoulder roles. If you experience pain or an abnormal amount of stiffness, stop stretching and seek the help of a trained physical therapist.

LAY IT OUT

This may prove difficult for you side-sleepers out there, but sleeping on your back is a great way to reduce your chance of neck and shoulder pain. Our posture can’t always be correct during our busy day, but ensuring your upper back muscles have time to rest during the night can do a world of good. While these are great preventative measures, if you already suffer from chronic neck or shoulder pain, you are going to need to take things a step further. Please swing by either of our clinics and let us help you move better so you can live better!

MOVE THE MONITOR

Leaning your head too far forward for extended periods, such as when you are staring down at your computer monitor, puts a considerable amount of strain on your neck. You can cut down on this bad posture by making sure the middle of your screen sits at eye level. For those who use

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