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NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
NOVEMBER 2024
Don’t Let Your Back Suffer This Holiday Season
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Don’t Let Your Back Suffer This Holiday Season
Click Here To Schedule Your Next Appointment
The holidays are upon us! Family events, gift-giving, and great food are all in store for us. But guess what else might be too?
2. Lift with your knees, not your back. You knew this one was coming! Always lift with your knees and not your back. Tighten your stomach muscles as you lift an object or lower it to the floor. Avoid twisting your trunk to prevent back injuries. 3. Safety First You can take simple steps to ensure you are safe while hanging lights or putting up the tree. Take breaks every 30-60 minutes to make sure you aren’t over-extending the muscles in your back as you bend, lift, and reach for items. Call our clinic today You deserve to enjoy your holidays without back pain. If you’re already suffering from a back injury or would like to learn about more ways to prevent one, we’re here for you! A physical therapist can assess your condition and symptoms, and create a customized plan that will be aimed at relieving your back pain. Call The Physiotherapy Center LTD to schedule an appointment with a physical therapist so that you can have the best possible holiday season!
Back pain!
As we prep for our holiday season, it’s essential to understand ways to prevent back injuries from occurring. The Physiotherapy Center LTD has put together some tips for taking care of your health during this busy time of year! Tips for avoiding back pain With all the decorating and heavy lifting that the holiday season brings, it’s easy to pull a muscle in your back. You might not even notice until days after the injury occurred!
Here are three tips for avoiding back pain this season.
1. Warm-up and stretch first! Don’t just jump out of bed and begin setting out fake reindeer and decking the halls! Stretch your body out a little bit. Aim to at least be up and moving for about 45 minutes before starting bending or lifting heavy decoration boxes down from the attic!
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
In the middle of all the chaos and excitement of the holiday season, the last thing on your mind might be maintaining your health. You’re likely balancing travel plans, family get-togethers, and ensuring you find the perfect gifts– so it’s no surprise that your health may have slipped through the cracks. However, it doesn’t have to be this way! There are plenty of simple ways to stay healthy and enjoy everything the season offers. Check out these 4 tips if you need help figuring out where to start. 1. Make sure to eat all meals! With big Christmas lunches and dinners to look forward to, it can sometimes be tempting to eat less food during the day to save room for later. However, this can actually encourage you to make less healthy choices and have an unbalanced diet. Eating one big meal a day can also increase your blood pressure and cholesterol. Instead, try to eat regular meals with servings of lean protein, fruits, and vegetables. 2.Eat before you go. If you know there will be plenty of tempting treats at your holiday gathering, try eating Healthy Alternatives For Holiday Eating
a nutritious meal before you arrive. This way, you’ll still have room for a small dessert and won’t overeat. 3. Remember to drink water. If you’re like most people, you tend to opt for sugary drinks or alcoholic beverages at your holiday parties. Amid all the excitement, it’s important to remember to drink water still. Staying hydrated is a critical element of healthy nutrition and helps digestion. 4.Have a healthy breakfast every morning. Eating a healthy breakfast is essential for your health and weight. Protein-rich foods are the best choice for breakfast because they keep you full longer and help you avoid overeating later in the day. Protein-rich foods include eggs, milk, yogurt, cheese, beans, nuts, and seeds. At The Physiotherapy Center LTD, we understand the unique challenges the holiday season poses. Whether you’re worried about overeating or eating the wrong foods, we can help provide the expert guidance you need to keep your health in check.
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Recipe Of The Month: Sausage & Apple Stuffed Pork Roast
Ingredients: • 1/2 pound mild Italian sausage (or 2 links, casings removed) • 1 yellow onion, chopped • 2 stalks celery, chopped • 1 tart apple, peeled and diced
• Salt and freshly ground pepper • 2 cloves garlic, minced • 2 pieces white bread • 2 teaspoons chopped fresh sage • 2 teaspoons chopped fresh rosemary
• 1 teaspoon chopped fresh thyme • 2 tablespoons butter • One 3-pound boneless pork loin • 1 tablespoon vegetable oil • 1/2 cup white wine
Directions: Preheat the oven to 375 degrees F. In a large saute pan over medium heat, saute the sausage until no longer pink. Remove the sausage (leave in the fat), and set aside. To the pan, add the onion, celery, and apple and sprinkle with salt and pepper. Cook until the apple is no longer crisp, about 5 minutes. Add the garlic and cook an additional couple of minutes. Remove from the heat, stir the sausage back in and set aside. In a food processor, pulse the bread with the sage, rosemary, and thyme into coarse crumbs. Heat the butter in a medium saute pan and cook the crumbs over medium-high heat until coated with butter and lightly toasted, about 3 minutes (be careful not to burn). Mix the breadcrumbs into the sausage mixture. Prepare the roast as if making a jellyroll. Place the roast with the short side toward you, and fat facing down toward the counter or cutting board. Use a sharp knife to slice the roast open at about 1/2-inch from the bottom of the roast (parallel to the cutting board), being careful not to cut all the way through. Continue cutting, unrolling the roast as you work until you have a large, thin piece of meat. Place the rolled out piece of meat between 2 sheets of waxed or parchment paper, and lightly pound with meat mallet to increase the meat surface area by 10 to 20 percent. Be careful not to pound through the meat. Salt and pepper the pork and top with the filling, spreading evenly across the pork, leaving a 1-inch margin around the perimeter. Starting with the short side, roll up tightly jellyroll style, and secure the roast with kitchen twine. Heat a large saute pan over medium heat and add oil. Add the roast and brown on all sides. Place in a roasting pan fitted with a rack and add the wine in the bottom of the pan (to keep the juices from burning), and bake for 45 minutes to 1 hour, or until the internal temperature hits 145 degrees F on an instant-read thermometer. Remove the roast from the oven and allow to rest for a full 10 minutes before slicing and serving.
https://www.foodnetwork.com/recipes/melissa-darabian/sausage-and-apple-stuffed-pork-roast-recipe-2119370
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Company Mission & Vision Our mission is to operate a clinic in the Cayman Islands that provides physiotherapy services in a caring, professional environment. Our goal is to tailor each patient’s experience based on each doctor’s recommendations, and our initial interview information, as well as provide ongoing feedback to the patients and treating physicians. The Physiotherapy Center Ltd. is committed to providing an environment that emanates the highest quality care while leading the industry with state-of-the-art equipment and optimal quality of life for all. We take pride in taking care of you to help you, ”GET BACK TO BETTER AGAIN.”
“Telehealth involves using telecommunications and virtual technology to deliver healthcare outside of traditional healthcare facilities. Telehealth, which requires access only to telecommunications, is the most basic element of “eHealth,” which uses a broader range of information and communication technologies (ICTs). Telehealth examples include virtual home health care, where patients such as the chronically ill or the elderly may receive guidance in specific procedures while remaining at home. Telehealth has also made it easier for healthcare workers in remote field settings to obtain advice from professionals elsewhere in diagnosis, care, and referral of patients. Training can sometimes also be delivered via telehealth schemes or related technologies such as eHealth, which uses small computers and the internet. Well-designed telehealth schemes can improve healthcare access and outcomes, particularly for chronic disease treatment and vulnerable groups. Not only do they reduce demands on crowded facilities, but they also create cost We Offer Telehealth
savings and make the health sector more resilient. Since remote communication and treatment of patients reduce the number of health service visits, transport-related emissions and operational requirements emissions are reduced. In addition, fewer space demands can result in smaller health facilities, with concurrent reductions in construction materials, energy and water consumption, waste, and overall environmental impact.”
From: Health and sustainable development – https://www.who.int/sustainable-development/ health-sector/strategies/telehealth/en/
To ensure you have a great appointment, please check the following: • Camera Position & Location: Your camera should be set up to allow you to move around and remain visible to your physiotherapist. • Device Power Source: It is best to have the device plugged in. • Audio: Consider using earbuds or Bluetooth headsets for more precise sound. • Internet Connection: It should be 15Mbps or higher. You may check your internet connection at fast.com. • Environment: A quiet private space free of distraction is recommended so that you will be more focused.
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
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