Nestor PT: Be Healthier Stronger and More Active

Tuscan Brick Chicken

Tuscan chicken is typically made with rosemary and lemon and grilled. I wanted to use the fresh herbs from our garden, so I used fresh rosemary, lemon thyme, oregano, and sage.

One of the frustrations people have when cooking chicken on the grill is that it gets dry. To keep the chicken from drying out, I made a brine with kosher salt, black peppercorns, the rind of a whole lemon, fresh rosemary, thyme, oregano, and sage. Once the brine has cooled, place the chicken and the brine in a large pot or brining bucket. Let it sit in the

fridge for at least 4 hours or as long as overnight.

Remove the chicken from the brine and dry. I spatchcocked the chicken so it will lie flat when grilling. Check YouTube for a “how-to” video.

Next, lightly coat the chicken with olive oil. Season both sides with kosher salt and fresh cracked pepper. I then made a rub by chopping fresh rosemary, lemon thyme, oregano, and sage. Apply the fresh herbs to the chicken.

Set-up the grill for direct grilling. Place the chicken on the grill and place the brick(s) on top of the chicken (bricks are covered with tin foil). Grill on medium high for about 20-25 mins. Watch for flare-ups. Remove the brick(s) and spray or baste the chicken with a mix of lemon juice and white wine. Now flip the chicken and put the bricks back on top of the chicken. Grill for another 20-25 mins. Check for doneness with an instant- read thermometer. Slice a lemon and grill cut side down to squeeze over the chicken when serving. I served the chicken with roasted carrots in a sage-brown butter sauce and smoke roasted potatoes with whole garlic cloves and fresh herbs. Enjoy.

PS. I doubt you’ll have any, but left-over chicken can be used to make a delicious chicken salad!

CUT OUT & COLLECT EACH OF OUR MONTHLY NEWSLET TER RECIPES AND CREATE YOUR OWN NESTOR PHYSICAL THERAPY COOKBOOK!

Arthritis InTheNeck

CedarPlankedSmokedCheese

Theproblemwitharthritis is the lossof rangeofmotion in theneck joints. Asbonewearsonbone, the surfaceof thebones actually start to change shape.This thins thebones in the neck in someparts leading to a lossof heightbetween thebones.Due t abnormalwearand tear,newbone forms where it shouldn’t, creeping into the holeswhere the spinal cord passes through. In addition it can rub on the nerves out to your neck, shoulers, arms and even hands. This can lead to a condition called cervical spinal stenosis,whichcanbequitepainful. Whatcanbedone tohelpneckarthritis? Whilepainmedicationscanhlp control pain, they don’t address the root cause of the pain,which is poor strength and lackofnormalmovement.Theneck jointson the sideof the spinenormallyexperiencewearand tearover theyears.However,when this wear and tear is accelerated due to poor posture,weakness or injury, this can lead to limited,painful rangeofmotion. Inaddition,withneckarthritis, thesmallermusclesthatguide themotions of theneckbecomeweaker,eventually leading tomore rubbingandarthritis. Bygentlystretching these tightand restricted jointswithspecifichandson therapy ndexercises,rangeof otioncanbereturned.Whilephysicaltherapy cnot restore the cartilage or change the bony structure, it can certainly helpyourneckmovebetter,becomestronger, reducepainandgiveyou the pwer tostayhealthier longer. imple test. See if you have restricted cervical joints.Standwith yourbackagainst thewall.Canyou touch thebackofyourhead t thewall whilekeepingyourchin level? Ifyoucannot, thenyourneck jointsare limited andyouneedphysical therapy to restore the range fmotion. Try this

This is a great appetizer for the holidays. It looks fancy but is quick and easy tomake.Yourguestswill think you are agourmet chef!

Thecheesecanbe smokedonagasgrill if youmakea smokerpack. Iused the charcoalgrill.

Youwillneeda cedarplank, camembert cheeseorabrie (soft creamy cheese), pepper jelly, and1-2 jalapenos.

Place theplankon thegrill for1-2minutesa side.Youwill see somegrillmarksand youwill start to smell the aroma of the cedar plank. (See thegrillmarks in the picture).

Spread the pepper jelly on the cheese. Slice the jalapeno in half, remove the seeds if you like it on themildside,andarrange jalapenosliceson topof thecheese.Slice the jalapenocrosswisewith the seeds if you like it spicy.Place the cheese in the plank. Place the plank on the grill (indirect heat) no flame under the plank. (See picture).Add a fewwood chips to the charcoals.Use smoker pack if using gas grill.Cook about 10minutes until the cheese becomes soft.Some of the cheesewill start to ooze out.

Is your neck pain affecting your balance? Have you ever seen a person with t ir head protruding forward and their body bent over?This can be subtle orquite noticeable.With neck pain, limited neck posture results in loss of balance. Just pull anyone by thir nose and youwill see theywill falter forward.This isbecause thenormal linesofgravity through thebody changewhen thespineposturechanges. If youorsomeone youknowhas poorbalance, itcouldbeaproblemwith theirposture. Getyourneckmovingand feelingbetter.Callus to learnmoreaboutour programs today!

Servewithgrilled bread or fancy crackers. Enjoy!

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Try thismovement forneckpain relief. RelievePain InMinutes:

Patient Success Spotlight

RelievesNeckPain

www.simpleset.net

CERVICALROTATION Turn yourhead towards the side, then returnback to looking straightahead.

“Sincemy initialonsetof injury, Ihavebeensufferingmajor tingling inmyarmandneckpain. I'vebeen to2otherphysical therapistsand Dr.Nestorhaseliminatedmysymptoms.Hehasgivenmehope that Icanmakea full recoveryandgetback to theactive life that Ihad!” -MichaelOrsini

www.nestorphysicaltherapy.com

CallToday! 401-356-4777

www.nestorphysicaltherapy.com

Call Today! 401-356-4777

www.nestorphysicaltherapy.com

www.nestorphysicaltherapy.com

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