CentralAvePhysio_Relief From Low Back, Hip, & Knee Arthritis


TAST Y REC I PE HEALTHIER GINGERBREAD COOKIES • 3 cups whole wheat pastry flour, plus more for work surface • 2 tsp ground ginger • 2 tsp ground cinnamon • ¾ tsp kosher salt • ½ tsp ground cloves • ½ tsp finely ground black pepper • ½ tsp baking soda • ¼ tsp baking powder • ½ cup melted coconut oil • ½ cup unsulphured molasses

1. PREVENT FALLS Staying physically active is one of the best ways to prevent falls. Researchshowsphysiotherapy is aneffectivewaytoprevent falling eventsasyouage.Ourtherapists can offer you and your loved ones evidence-based strategies to improve your balance, coordination,flexibility,strength, and endurance and avoid the costly physical, financial, and emotional impacts of falls. 2. MAINTAIN MUSCLE MASS Lossofmusclemass isacommon consequence of aging. But we need tostrengthenandmaintain our muscles as we age in order to maximize our independence, prevent falls (see thefirstpoint), enhance bone health, improve metabolicandhormonalbalances, supportthe immunesystem,and optimize overall health.

blackstrap molasses for very spicy, intensely flavored cookies) • ½ cup packed coconut sugar • 1 large egg • Powdered sugar, for dusting (optional) Lemon Icing Ingredients • ½ cup powdered sugar (here’s how to make your own) • ¼ tsp lemon zest (optional, for intense lemon flavor) • 2 ¼ tsp lemon juice

When it comes to muscles, it really is true: “if you don’t use it, you lose it.” One of our physiotherapists can work with you to establish a safe and effective exercise routine—and address any nagging injuries or illnessesthataremakingday-to- day function challenging. 3. EXTEND YOUR LIFESPAN AND “HEALTHSPAN” Research strongly shows that staying physically active at any age can help you lose weight, decrease stress, boost your memory and brain health, and improve your mood. Exercise is especially important for older adultsbecause itreducestherisk of age-related health conditions, helps manage existing health conditions, increases longevity, and extends a person’s “health span” (the amount of time spent disease-free).

(regular molasses for lighter, somewhat spicy cookies or

Directions Combine dry ingredients. In a separate bowl, whisk together coconutoilandmolasses.Addcoconutsugarandtheegg;whiskuntilblended. Combine liquidanddry ingredientsandmixuntiladough forms.Dividedough inhalf,shapingeach intoarounddiscabout1 inch thick.Wrapdiscs inplastic wrap and chill in the refrigerator for about 1 hour. Preheat oven to 350°F with racks in the middle and upper third. Lightly flour your work surface and roll out one disc until ¼ inch thick. Cut out shapes with cookie cutters and place each on a parchment-lined baking sheet, leaving about ½ inch of space around each. Combine dough scraps into a ball and roll out again, repeating until all dough has been used. Repeat with remaining disc. Bake for 8 to 11 minutes (softer cookies: 8 minutes, crisp cookies: 11 minutes). After cookies have cooled, ice and/or sprinkle with powdered sugar. https://cookieandkate.com/healthy-gingerbread-cookies/ SPECIALIST SPOTLIGHT KATE THOMSON, B.P.T., C.A.F.C.I.

EXERC I SE ESSENT I ALS USE THIS EXERCISE TO STRENGTHEN YOUR HIPS Hip Hikes While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position. Repeat 3 times.

Kate provides physical therapy services at our clinic located in Gravelbourg. She has many years of experience with neurological and orthopedic conditions. Acupuncture has been a big part of her practice since 2003. Kate enjoys assisting patients with acute or chronic conditions to

reach their fullest potential.

Always consult your physiotherapist or physician before starting exercises you are unsure of.


To request an appointment with Kate, contact Central Ave. Physiotherapy at (306) 773-8313 or visit our website at achesandsprains.ca.



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