HEALTHY RECIPE: SMOOTHIE BOWL INGREDIENTS: • ⅔ c frozen organic raspberries • ½ c frozen sliced organic banana • ½ c unsweetened almond milk • 5 tbsp sliced almonds, divided • ¼ tsp ground cinnamon • ⅛ tsp ground cardamom • ⅛ tsp vanilla extract • ¼ c organic blueberries • 1 tbsp coconut flakes DIRECTIONS: Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth. Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut.
Patient Success Story
“P.T. has been great. I now know what causes my lower back pain and how to prevent it. I feel much better.” – RW
STAY FIT TO LOWER YOUR RISK Adults who participated in moderate or high amounts of physical activity had significantly better outcomes after contracting COVID-19 than those with low activity levels, even if they had chronic medical conditions such as cancer, high blood pressure, COPD, asthma, diabetes, heart failure, and rheumatoid arthritis. What is considered moderate physical activity? The study defined it as people who participated in 60+ minutes of physical activity every week. That’s just under 9 minutes a day! High physical activity level was 150+ minutes every week, or 22+ minutes a day. For the study, exercise was considered moderate exertion level, which is exercise that makes you breathe heavier, but you can still hold a conversation. Most people will develop a slight sweat after 10 minutes of moderate exertion exercise. This level will be different for each person, depending on their fitness level. So if you are looking for a small, but attainable goal to overall improve your health and may help reduce risk of severe COVID, try 9 minutes of an activity that makes you slightly out of breath, every day. Steenkamp, L. et al (2021). Small steps, strong shield: directly measured, moderate physical activity in 65 361 adults is associated with significant protective effects from severe COVID-19 outcomes. British Journal of Sports Medicine. http:// dx. doi.org/ 10. 1136/ bjsports- 2021-105159).
WWW.REGIONALPT.COM
MIDWEST CITY 405.732.3353
OKLAHOMA CITY 405.692.5205
EDMOND 405.458.7727
Made with FlippingBook Converter PDF to HTML5