Smart Shoveling Tips
5. If you do lift the snow, use a smaller shovel . It will hold a more manageable amount of snow. If you have a large shovel, fill it partially. 6. Try an ergonomically designed snow shovel to make lifting or pushing the snow easier on the body. The blade shape features a flat front end for pushing snow and slush, while the deep back end is shaped to scoop snow. Snow scoops, also known as sled shovels, are designed to specifically push the snow. They are ideal for heavy snowfall and designed with an ergonomic handle to protect posture and reduce back strain. 7. Dress for success. Hypothermia can set in quickly in cold weather, especially in moderate to strong wind. Wear protective gear such as waterproof clothing, non-slip boots, hats, gloves, and scarves. Dress in layers so you can adjust your cold gear as your body generates heat during shoveling. 8. Take a break when you need it. Don’t shovel to the point of exhaustion. 9. Know your health risk. Consider your health history and check with your doctor if you are unsure about whether you should be shoveling. Stop shoveling and seek immediate medical attention if you feel any of the following symptoms: tightness in the chest, dizziness, shortness of breath, pain radiating down the arm, nausea, or indigestion. 10. Train to reign! Strengthen the muscles of your core and shoulders and stretch your body to avoid injuries to the back and rotator cuff. See one of our personal trainers or take our Les Mills classes to gear up for the snow.
A full shovel of snow can weigh as much as 16 pounds! Multiply that amount by the number of lifts it takes to clear your property, and you have an idea of just how strenuous a snow-shoveling workout can be. According to the National Safety Council, snow shoveling is responsible for thousands of injuries and as many as 100 deaths each year, nationwide. Poor body mechanics and moving too much snow at once can result in back injuries and muscle strain. Cold temperatures combined with moving heavy snow, particularly after doing nothing physical for several months, places a big strain on your heart. You are at greater risk if you’ve had a heart attack, if you’re a smoker, or if you have heart disease or high blood pressure. Cold temperatures cause blood vessels to constrict, limiting blood flow and exacerbating heart problems. How can we approach the inevitable snow removal safely? Here are some tips for safe shoveling from Lisa Carr, a personal trainer at Fore Court: 1. Like any other workout, warm up before you start. Walking for a few minutes will gradually increase your heart rate and prepare your body for activity. 2. Clear snow frequently . Fresh, powdery snow is much easier to lift than several inches of accumulation. 3. Observe proper lifting techniques . Protect your back by bending your knees, lifting with your legs, and engaging the core throughout the activity. Hinge from the hips — not the waist — as you would with a squat. 4. Whenever possible, push the snow to the side instead of lifting it. Have a Laugh!
Pistachio Goji Berry Granola
Want to spruce up your morning yogurt? Top it with this tasty granola. Even better, swap out the dairy for coconut yogurt and enjoy your vegan breakfast
Ingredients
Recipe inspired by LoveAndLemons.com
• 1 cup rolled oats • ½ teaspoon salt
• ⅓ cup pistachios, chopped • ¼ cup coconut flakes • 1 teaspoon cinnamon • ⅓ cup goji berries
• 1 tablespoon coconut oil • 3 tablespoons maple syrup
Directions
1. Heat a large skillet over low heat. Add oats in a thin layer and toast for 1–2 minutes. Add coconut oil and salt, then stir. Continue toasting for 5–7 minutes, stirring occasionally. 2. Add maple syrup 1 tablespoon at a time; stir to coat. 3. Once oats are toasted, add pistachios, coconut flakes, and cinnamon. Cook slowly until pistachios and coconut flakes are toasted but not burned, about 5 minutes. 4. Remove from pan and stir in goji berries. 5. Let cool and enjoy as a snack or on top of your yogurt!
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