HOW DOES ONE PREVENT THESE INJURIES?
While it is always awise decision to consultwith a physical therapist, there are some tipsyou can implement intoyourpersonal life aswell, 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 orderto remain supple and function properly.Without adequate waterand nutrition,yourbody’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 whenyouareworkingout. Ifneeded,youcanalsoreplenishyour electrolytes with sports drinks, such as Gatorade. • Stayingwithinyourabilities. 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 usedtorunningbutyou’d liketocompletea5k,don’tstartoffwith
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 sustainedan injury,oryou’d liketo learnmoreabout injuryprevention, contact Iberia Sports Rehab 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! Call Iberia Sports & Rehabilitation at 337.367.3331 or visit isrehab.com to schedule your appointment today!
Ingredients • 3 cup almond flour, sifted • 3 tbsp of cinnamon • 3 tsp of ground ginger • ½ tsp of ground nutmeg • ¼ tsp of ground clove • 3 tsp baking powder • 1/2 tsp of sea salt • 1 cup pumpkin puree (unsweetened) Keto Maple Icing • 1 cup powdered sugar-free (confectioners sugar substitute) • 1 tsp cinnamon powder • 8 tbsp heavy whipping cream • 2 tbsp of sugar-free syrup KETO PUMPKIN CREAM CHEESE DOUGHNUTS • 1 cup unsalted butter, softened • 8 ounces of full-fat cream cheese, softened • 1 1/2 cup granulated sugar substitute • ½ cup choice of brown sugar substitute • 2 tsp of vanilla extract • 6 large eggs
Instructions
Preheat the oven to 350°F and grease donut molds. Sift together almond flour, cinnamon powder, ground ginger, ground nutmeg, ground clove, baking powder, and salt and set aside. Beat together the softened butter, cream cheese, both sugar substitutes, and vanilla extract until light and creamy. Mix in the pumpkin puree. Addeggsoneatatimealternatingwiththedryingredients,mixingthoroughlyafter eachaddition.Usingapastrybag,pipethecakebatterevenlyintotheprepareddonut
pan(s). Bake about 15- 20 min oruntil an inserted toothpick comes out clean.Allow donuts tocool inmolds for10min. Tomake icing,mix thepowderedsugarsubstituteandcinnamonpowder inasmall bowl.Whisk inthe8tbspofheavywhippingcreammakingsuretofully incorporate themixture.Lastly,add2tbspoflakantosugar-freemaplesyrupandmixwell.Ificing is too thick,addanothertbspofheavywhippingcreamuntilsoftened.
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