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GROCERY SHOPPING FOR HEALTHY OPTIONS Produce. Spend the most time in the produce section, the first area you encounter in most grocery stores. Choose a rainbowof colorful fruits and vegetables. The colors reflect the different vitamin, mineral, and phytonutrient content of each fruit or vegetable. If you enjoy higher-fat cheeses, no problem—just keep your portions small. 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.
• Return to Work Programs • Return to Play Programs • Auto Injury Recovery • Active Range of Motion (AROM) Therapy • Ultrasound Therapy • Inflammation Reduction
• Aquatic Therapy • Sports Rehabilitation • Resistance & Flexibility • Trigger Point Dry Needling • Cryotherapy • Electrical Stimulation • Pelvic Health • Women’s Health
Meat, Fish, and Poultry. Two servings of fish are recommended 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 calciumand 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 cheeses.
Choose “Real” foods, such as 100% fruit juice or 100%whole-grain items with as little processing and as fewadditives as possible. If youwantmore salt or sugar, add it yourself. 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 fewminutes, but saves time in running back to the store for missing ingredients.
WHAT PATIENTS ARE SAYING
HAS YOUR PA I N COME BACK?
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With physical therapy and
Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call Loudoun Physical Therapy or visit our website at loudounpt.com/ newsletter-request-appointment/. We will guide you so you can get back to the activities you love.
deep massage, I am nowstronger than ever and able to resume ALL my previous activities!” - M. L.
EXERC I SE ESSENT I AL S USE THIS EXERCISE TO INCREASE YOUR RANGE OF MOT ION
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Wand Shoulder Flexion Lying on your back and holding a wand, palms face down on both sides, gently raise the wand overhead in a gentle motion. Hold for 3 seconds and slowly lower wand to starting position. Repeat 5 times.
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Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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