Newsletter by Core Solutions Physiotherapy & Wellness
NEWSLETTER
TIPS ON GROCERY SHOPPING FOR HEALTHY OPTIONS Become supermarket savvy by creating checklists for making healthier food choices in every department of your supermarket: cheeses. If you enjoy higher-fat cheeses, no problem -- just keep your portions small.
3 Simple Shopping Rules Spend less hours in the grocery store by following these rules: 1. Shop the perimeter of the grocery store, where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. Avoid the center aisles where junk foods lurk. 2. Choose “real” foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible. If you want more salt or sugar, add it yourself. 3. Plan ahead for success. Before you set out for the market, plan your meals for the week, and create a list to shop from. It takes a few minutes, but saves time in running back to the store for missing ingredients.
Produce. Spend the most time in the produce section, the first area you encounter in most grocery stores. Choose a rainbow of colorful fruits and vegetables. The colors reflect the different vitamin, mineral, and phytonutrient content of each fruit or vegetable. Meat, Fish, and Poultry. It's recommended to eat two servings of fish a week. Be sure to choose lean cuts of meat (like round, top sirloin, and tenderloin), opt for skinless poultry, and watch your portion sizes. Dairy. Dairy foods are an excellent source of bone-building calcium and vitamin D. There are plenty of low-fat and nonfat options to help you get three servings a day, including drinkable and single-serve tube yogurts, and pre-portioned
NEWSLETTER INSIDE:
• How Can I Tell If My Neck Is Causing My Back Pain?
• Sudoku Puzzle • Healthy Recipe
WHAT ACTIVITIES HAVE YOUMISSED OUT ON DUE TO BACK PAIN?
Yourspine isacomplexpartofyourbody– itrequiresproperposture,flexibility, coordination, and strength, in order to do its job correctly. When one of these elements is altered, your spine can emit painful responses that can settle in other nearby parts of the body. According to the National Institute of Health, approximately 80% of adults will experience lower back pain at some point in their lives. Back pain is actually the most commonly reported location of pain acrosstheglobe.Buthowoften isthesourceactuallyanotherpartofyourbody? Pain is usually connected: Your spine is a lengthy structure, and pain can travel along it. Let’s say you are prone to neck pain – perhaps you have a slouched posture from sitting at a desk all day and the pressure radiates in yourshoulders.Or,maybeyou’vehadaprevious injury,suchaswhiplash, that still elicits painful stings every now and then. Now, let’s say you begin feeling pain in your lower back in addition to your neck pain. Why does this happen? Basically, the pains are connected to each other. Your head weighs about 10- 12 pounds, which is roughly the weight of a bowling ball. When you slouch, or compensate pain by realigning your body, your back muscles have to work extrahard tokeepyou from toppling forward.Haveyoueverbeenso tired that your head begins to bob and it jolts you awake? That’s because your head is heavy! The weight from the motion wakes you back up because your body isn’t used to carrying it in that way.
This is also why pain in your lower back may occur as a result. Your back muscles are working in overdrive and may be constricting to try and hold you up. If you notice neck and back pain at the same time as one another, try sitting up straighter – it should help ease some of the stress! Isyourneck theculprit? Themostcommoncombinationofpain is in theneck and theback. If you areexperiencing both, it is most likely stemming from the neck. We don’t typically think about it, but we use our necks for a lot of our daily activities. Even simple things, such as turning to grab something out of the cupboard or looking over your shoulder when backing out of a driveway, use a lot of neck muscles. When you do simple tasks such as these, do you find yourself turning your entire body, as opposed to just your head? If so, you could experience back pain along with your neck pain. Whenyouhave limitedmotion inyourneck,yourbodycompensatesby twisting more than it usually would, thus over-rotating your lower back. This could cause a source of pain or general discomfort in the area, due to abnormal overuse. If you are experiencing neck pain, back pain, or a combination of both, our physiotherapists would be more than happy to meet with you for a consultation to discuss how they can help. Call us today to talk to an expert about how we can relieve your aches and pains!
www.coresolutionsphysiotherapy.com
HOWCAN I TELL IF MY NECK IS CAUSINGMY BACK PAIN?
It can sometimes to be difficult to determine if your back pain is rooted in your neck. This simple, at-home test can assist you in figuring it out:
1. Stand straight in front of another person.They will be your eyes regarding the movements you make. 2. Once they are watching you, turn your head as far as you comfortably can to the left. Repeat the same motion to the right. Have them take note of how far you are able to go. 3. Now, sit down in front of the same person. Repeat the same turning motions from a chair or couch. Again, have them take note of how far you are able to comfortably turn your head. 4. Ask if there were any differences in the turning movement. Did one side seem to turn further than the other? Was there a difference in standing vs. sitting? This test is helpful in finding out if your neck is causing (or is at risk of causing) pain in your lower back. If your movement is limited, especially sitting down, it means that the muscles in your back or upper back are tight. These constricted motions can cause pain in the lower back. How can physiotherapy help me? Physiotherapy is the leading recommendation for back pain. Physiotherapists are trained to evaluate muscle and joint movement, and they can easily assist you in finding the root of your problem.They will thoroughly evaluate you to figure out why you are experiencing pain, determining the source and treating all affected areas. After your initial consultation, they will create a specialized treatment plan for you, based on their diagnosis of your specific needs. A physiotherapist’s end goal is the same as yours – to get you feeling better, healthier, and
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more comfortable! If you are experiencing lower back pain and think it may be caused by an issue occurring in your neck, give us a call today. We’ll get you moving comfortably again in no time. 2 3 8 6 4 Source: https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low- Back-Pain-Fact-Sheet 9 5 7 3 2 1 2 1 7
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http://1sudoku.com
n° 229777 - Level Medium
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NOW available - Let us do the billing on your behalf. Simply bring in your insurance card and sign a couple of authorization forms and we can direct bill to participating insurers! PARTICIPATING INSURERS
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http://1sudoku.com
n° 228310 - Level Medium
www.coresolutionsphysiotherapy.com
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Healthy Recipe VEGAN SWEET POTATO QUESADILLAS
DISCOVER HOW TO LIVE PAIN-FREE
INGREDIENTS • 5 tbsp olive oil
• 1 sweet potato, grated • 1 tsp smoked paprika • 1/2 tsp chili (optional) • 1/2 tsp cumin (optional) • 2 handful of baby spinach • 1 cup black beans, cooked or canned • 2-3 tbsp fresh parsley, chopped
• salt & pepper to taste • 6 gluten-free tortillas
• 1 cup vegan cheese, grated
Print sudoku http://1sudoku.com 4 7 1 6 8 It’s time to go to Core Solutions Physiotherapy & Wellness 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 1. Call and talk to your physiotherapist 2. Discover why your pain has come back 3. Get your custom recovery program 1 9 8 5 3 4 9 1 4 9 2 At Core Solutions Physiotherapy & Wellness, you will receive hands-on therapy treatments by our friendly, caring health physiotherapists during focused and individualized sessions.
DIRECTIONS Filling: Heat 1-2 tbsp of olive oil in a large skillet over medium heat. Add grated sweet potato and roast for 30 seconds, then add spices and stir to combine. Once the pan is sizzling, add a little water, then cover the pan and reduce to low heat. Cook for 6 minutes, stirring occasionally. Add baby spinach, and cook for 2 minutes until sweet potato is tender and cooked through. Stir in beans, corn, parsley and cook for 1 minute longer until cooked through. Season with salt and pepper to taste. Quesadillas: Heat another non-stick pan with medium heat and brush with some oil. Spread 3 tbsp of the filling evenly over half of 1 tortilla, leaving a 1/2 inch border. Cover filling with grated cheese and fold over the empty side of the tortilla, pressing down carefully by using a spatula, so that it sticks. Cook for 2-3 minutes, flip and cook from the other side until golden and crispy. Repeat with remaining filling and as many tortillas as needed (about 4-6, depending on the exact size). Transfer quesadillas to a cutting board, slice, and then serve.
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Source: biancazapatka.com
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ATTENTION PAIN SUFFERERS
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http://1sudoku.com
n° 222047 - Level Medium
7 2 Mention or Bring in This Coupon Today For A PHYSIOTHERAPY ANALYSIS
3 2 4 1 8 4 WE CAN HELP YOU: Be more productive at work. Prevent back and neck pain. Prevent further injury. Have more energy. Move better without pain. 1 5
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Call the center nearest you today!
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SCHOMBERG LOCATION (905) 939-9041
CALEDON EAST LOCATION (905) 584-6747
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n° 26328 - Level Medium www.coresolutionsphysiotherapy.com
http://1sudoku.com
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UNDERSTANDING THE BENEFITS OF PHYSIOTHERAPY
Physiotherapistshelppeopleaffectedby injury, illnessordisability through movement and exercise, manual therapy, education and advice. They maintain health for people of all ages, helping patients to manage pain and prevent disease. The profession helps to encourage development and facilitate recovery, enabling people to stay in work while helping them to remain independent for as long as possible. What physiotherapists do. Physiotherapy is a science-based profession andtakesa ‘wholeperson’approachtohealthandwellbeing,which includes the patient’s general lifestyle. At thecore is thepatient’s involvement in theirowncare, througheducation, awareness, empowerment and participation in their treatment. You can benefit from physiotherapy at any time in your life. Physiotherapy helps with back pain or sudden injury, managing long-term medical
conditions such as asthma, and in preparing for childbirth or a sporting event. Whyphysiotherapy. Physiotherapy isadegree-basedhealthcareprofession. Physiosuse theirknowledgeandskills to improvearangeofconditions associated with different systems of the body, such as: • Neurological (stroke, multiple sclerosis, Parkinson’s) • Neuromusculoskeletal (back pain, whiplash associated disorder, sports injuries, arthritis) • Cardiovascular (chronic heart disease, rehabilitation after heart attack) • Respiratory (asthma, chronic obstructive pulmonary disease, cystic fibrosis). Physiotherapists work in a variety of specialisms in health and social care. Core Solutions Physiotherapy & Wellness provides well experienced physiotherapists to treat a broad range of conditions. Contact us today to learn more on how to begin a pain free journey with us.
SCHOMBERG LOCATION 50 Dr. Kay Drive, Unit A8 Schomberg, ON L0G 1T0
CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9
P: (905) 939-9041 F: (905) 939-9638
P: (905) 584-6747 F: (905) 584-6787 www.coresolutionsphysiotherapy.com
WHO DO YOU KNOW THAT NEEDS OUR HELP? REFER A FRIEND TO CORE SOLUTIONS PHYSIOTHERAPY & WELLNESS
Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
SCHOMBERG LOCATION 50 Dr. Kay Drive, Unit A8 Schomberg, ON L0G 1T0
CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9
P: (905) 939-9041 F: (905) 939-9638
P: (905) 584-6747 F: (905) 584-6787
www.coresolutionsphysiotherapy.com
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