PT Of Melissa. Staying Active & Better Balanced


• Wearing a pedometer and trying to take more steps every day • Joiningyour localcommunitycenterandusingthepooltoswim lapsseveral times a week • Engaging in light weight training at home before work • Taking a yoga class These are just several examples of how you could incorporate more activity into your lifestylewithoutmakingmany largechangestoyourwayof life. Ifyoufeelthat yourphysicalhealthoranold injury isholdingyoubackfrombeingactive,contact us.Workingwithaphysical therapistcanhelpyouachieve improvedbalanceand ahealthy lifestyle.Youmaybesurprisedhow frequently issueswith theneckand backactuallystemfrom issueswithcorestrength.Yourcorereferstothemuscles that make up your torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary in just about every action that you engage in. Everything from walking and running and swimming to sitting and driving require you to engage your core.

Inadditiontofindingyourmentalbalancewithhowyouspendyourtime,becoming more physically balanced is just as important. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling,or feelingdizzywhenstanding too long.Buteven ifyouarenothaving fundamental issues with your physical balance, you may still have difficulty with whole-bodybalance.Yoga isagreatformofexercisetouseto improveyourability to balance, as yoga helps to strengthen core muscles and improve coordination. Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and thenconsider the timespentdoing thingsyouhave todoathome, like thedishes or the laundry.Thenreally thinkabouthowmuch timeyouarespendingdoing the things thatmakeyou feelbetter— including thosehobbies thatyou love,butalso being active and engaging with the people you care about. Partofbecomingamorebalancedpersonmeansfindingwaystospendyourtime more wisely and taking more time for yourself as needed. IT’S NEVER TOO LATE You don’t need to grow up as an athlete to enjoy exercise as an adult.There is no point in your life where it is too late to start being more active than you currently are.Thereareplentyofwaysto incorporate lightactivity intoyour lifestyle,suchas: • Taking a walk in the evening with your family

Are you suffering from pain? Call PhysicalTherapy of Melissa today at 972.837.4450 to schedule your pain screening!

Low Carb Recipe: Garlic Butter Turkey Meatballs

INGREDIENTS • 1/2 lb ground turkey meat • 1/2 lb ground pork meat (optional) • 1/2 cup shredded cheese • 1 crumbled bouillon cube (optional) • 1 tbsp hot sauce • 1 cup fresh chopped cilantro, divided • 1 tsp Italian seasoning

• 4 cloves garlic, grated + 2 cloves garlic, minced • 1/2 tsp red crushed chili pepper flakes (optional) • 3 tbsp butter • 4 medium zucchini, spiralized • lemon juice

DIRECTIONS For turkey meatballs: Combine ground turkey and ground pork, cheese, grated garlic, Italian seasoning,bouilloncube, redchilipepperflakes,choppedcilantroandblackpepper inabowl.Mix well with your hands or fork to form medium balls. Arrange the turkey meatballs on a plate and set aside. Melt 2 tbsp butter in a large skillet over medium-low heat. Cook the turkey meatballs for 8-10 min on all sides until cooked through. While cooking, baste the meatballs with the mix of butter and juices. Remove to a clean plate and set aside. For zucchini noodles: In the same skillet, melt remaining 1 tbsp of butter; then add lemon juice, hot sauce, minced garlic, and red pepperflakes.Addzucchininoodlesandcook for3-4min,stirring regularly,untilzucchini isdone butstillcrispand juiceshave reducedabit.Garnishwithmorecilantroorparsley.Pushzucchini on one side of the skillet and add the turkey meatballs back to the pan and reheat for about a minute. Serve the garlic butter turkey meatballs with lemon zucchini noodles immediately with a lemon slice on the side.

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