Four Corners Health & Rehabilitation - November 2018

PAIN-FREE COOKING Avoid Injury This Thanksgiving

cooking with family, consider swapping jobs every six or seven minutes to give your body a break from the same motions and positions.

Whenever an activity involves heavy lifting or repetitive motion, it’s important to take steps to prevent injury. While back pain, carpal tunnel, and sore shoulders are normally associated with work-related injuries, it’s important to note that these issues can also result from working in the kitchen if you’re not careful. With the big feast coming up at the end of the month, here’s a guide to pain-free cooking! Even if you’re “just” chopping carrots or peeling potatoes, you may be exposing yourself to a repetitive strain injury. Standing for long periods with your shoulders hunched forward is also bad for your back. While it’s always important to keep an eye on your posture, the best way to avoid pain and stiffness is to do a mix of activities in short bursts. If you’re WITH SUDOKU TAKE A BREAK Mix It Up

Use Your Tools

If you are older or suffer from arthritis, this is an especially important point. Ergonomic kitchen utensils are available to make many cooking tasks, from slicing to stirring, easier to handle. Using oven mitts rather than pot holders also lets you grip hot items with greater confidence and reduces the likelihood of an accident.

when trying to take a turkey out of the oven in a single fluid motion. Do not put yourself and the feast at risk. Lift with your legs, straighten all the way up, and then turn to where you want to carve it. No one wants to throw their back out before Black Friday. We hope you have a safe and happy start to the holiday season. If any aches or pains develop as the weather gets colder, feel free to swing by and let our physical therapy experts get you moving again!

Lifting the Turkey

All right, here’s the big one: One of the easiest ways to hurt your back is to lift a heavy object while simultaneously twisting your torso — the exact thing one might do

Inspired by Food & Wine magazine

CHIPOTLE-ROASTED CARROT SALAD

These spicy, tangy carrots make a healthy Thanksgiving side that doesn’t skimp on flavor. Plus, you can do most of the work in advance and assemble the finished dish on the big day.

INGREDIENTS • 30 small carrots (2–3 bunches), tops removed and carrots scrubbed • 2 chipotle peppers in adobo, minced • 1 teaspoon adobo sauce from the chipotle can

• 1 tablespoon molasses • 2 tablespoons extra-virgin olive oil • 4 ounces watercress, stems trimmed • Plain Greek yogurt, for serving • Kosher salt and fresh ground pepper, to taste

DIRECTIONS

1. Heat oven to 350 F. In a rimmed baking sheet, toss carrots with chipotle peppers, molasses, and olive oil. Season with salt and pepper, and roast for 30–35 minutes. 2. Transfer carrots to a plate and let them cool completely. 3. Once cooled, toss carrots with adobo sauce. Lay across a platter, and top with watercress. 4. Serve alongside yogurt.

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