HOW CAN I PREVENT THESE INJURIES?
While it is always a wise decision to consult with a physical therapist, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include: • Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing. • Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade. • Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. For example, if you aren’t used to running but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin with a half mile and slowly build up. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals. • Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example,
running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries. What should I do now? If you are suffering from aches and pains, you think you may have sustained an injury, or you’d like to learn more about injury prevention, contact Advanced Rehabilitation today. One of our dedicated physical therapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free!
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VEGETARIAN QUINOA-STUFFED PEPPERS Healthy Recipe
• 2 tsp minced chipotle chiles plus 1 Tbsp. adobo sauce from can • 2 cups cooked tri-color quinoa • 1 (15 oz) can no-salt-added black beans, rinsed • 1 (14.5 oz) can no-salt-added diced tomatoes • 1 cup frozen corn • ¼ tsp salt • 1 ½ cups shredded pepper Jack cheese
INGREDIENTS • 6 medium red, orange and/or yellow bell peppers • 1 tbsp extra-virgin olive oil • 1 large yellow onion, chopped (about 2 cups)
• 1 tbsp minced garlic • 1 tsp ground cumin • ¾ tsp chili powder
INSTRUCTIONS Preheat oven to 375 degrees F. Cut off stem end of each bell pepper. Chop the pepper tops to yield 1 cup. Bring about 1 inch of water to a boil in a large saucepan fittedwith a steamer basket. Add the peppers; cover and steam for about 3 minutes. Remove the peppers and set aside. Heat oil in a large skillet over medium heat. Add onion and the chopped pepper tops; cook, stirring occasionally, for 5minutes. Stir in garlic, cumin, chili powder, chipotles and adobo; cook, stirring constantly, for 1minute. Remove fromheat and add quinoa, black beans, tomatoes, corn and salt; fold until well combined. Stand the peppers upright in an 11-by-7-inch baking dish. Spoon about 1 cup quinoa mixture into each pepper, packing it in tightly. Cover the stuffed peppers with foil. Bake the peppers for 10 minutes. Remove the foil and sprinkle the peppers evenly with cheese. Bake, uncovered, for 5 to 8 minutes. Let rest for 5 minutes before serving.
Source: http://www.eatingwell.com/recipe/280737/vegetarian-quinoa-stuffed-peppers/
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