TERIYAKI BEEF SKEWERS Ingredients • 1 1/2 cups light brown sugar • 1 cup soy sauce • 1/2 cup pineapple juice (optional) • 1/2 cup water • 1/4 cup vegetable oil • 3 large garlic cloves, chopped • 4 lbs boneless round steak, cut into 1/4-inch- thick slices • Bamboo skewers soaked in water Inspired by AllRecipes.com Directions 1. In a large bowl, whisk brown sugar, soy sauce, pineapple juice, water, vegetable oil, and garlic together. Drop beef slices into the mixture and stir to coat. 2. Cover bowl with plastic wrap and marinate in the refrigerator for 24 hours. 3. Remove beef from marinade, shaking to remove excess liquid. 4. Thread beef slices on skewers in a zig-zag pattern. 5. Preheat grill to medium heat and lightly oil the grate. 6. Cook beef skewers for about 3 minutes per side until the meat is cooked through
JODI’S PT CORNER
Simple Stretches to Undo Desk Job Damage
For many of us, sitting for hours in front of a computer screen is just part of the job, but it can take a toll on our bodies. From tightness in your hips to lower back pain, being seated all day can lead to various physical problems and pain. Thankfully, simple exercises can help undo the effects of a sedentary work week, and it only takes a little time every day.
SHOULDER ROLLS As we type at the computer, we can
hold a lot of tension in our neck and shoulders, which can cause discomfort and restrict blood flow. Shoulder rolls are an easy, low-
impact exercise that can release that tension and encourage better posture. Stand up straight with your shoulders back and shrug them towards your ears. Rotate your shoulders back down and forward in circular motions. Do this for about 10–30 seconds in both directions. Forward Folds Prolonged sitting puts a lot of pressure on your spine and back, especially if you are slouching over your computer. Forward folds help stretch your back muscles and provide relief if you’re experiencing lower back pain. Stand with your feet hip-width apart and bend your knees slightly. Raise your arms above your head and slowly bend forward at your hips. Bring your hands as close to your feet as possible, without forcing yourself. Lean into the balls of your feet and let your head and shoulders hang. Stay in this position for 10–15 seconds. SQUATS Squats are an effective way to strengthen your glutes, hips, and legs — all areas that feel the impact of sitting through an entire shift. Stand with your feet shoulder- width apart and lower your body like you are preparing to sit down. Form is the most important aspect of squats, so make sure your back stays straight and your knees are above your toes. Push back up from your heels, activating your glutes and thighs. If you have an office job where you have to sit most of the day, it’s essential to take a little time each week to strengthen your muscles. For more tips to stay on track with your PT and maximize your wellness journey, check out next month’s Jodi’s PT Corner.
TESTIMONIAL “Jodi Wadge was my PT for post-op back fusion physical therapy. Her technical knowledge is unsurpassed. She was thorough in her questioning to determine the correct treatment path to put me on. Her exercises helped speed up my recovery time. The greatest part — she cares about you as a person! Jodi fits right in with the Foundations philosophy!” —Lionel
3 (906) 563-5871 | FoundationsMed.com
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