5 HEALTHY-EATING RESOLUTIONS TO CONTINUE ALL YEAR LONG! Resolution 1: Eat More Omega-3s - Getting more foods rich in omega-3 fatty acids might just help you keep your blood pressure down. Research suggests that omega-3s can help improve your mood, which we all need a little help with in the short, dark days of winter. Aim to get two servings of fish a week, particularly fatty fish, such as salmon, sardines and some types of tuna, which are rich in omega-3s. Not a fish lover? Opt for walnuts and flax, which are good non fish sources of omega-3s. Resolution 2: Pile On The Veggies - The majority of people don’t eat the daily recommended 3 or more servings of vegetables, according to a recent report from the Centers for Disease Control and Prevention. Roasting vegetables caramelizes their natural sugars so they taste fantastic. It’s an easy way to cook veggies for dinner—pop a pan of them in the oven and make the rest of dinner while they roast. Resolution 3: Up Your Fiber Intake - Getting enough fiber may help prevent cardiovascular disease, type 2 diabetes and a number of cancers. And eating more fiber may help you slim down. But the average person eats about 14 grams a day—the recommended daily intake is 21 to 38 grams. One of the easiest ways to up your fiber intake is to eat more whole grains. Quinoa, whole-wheat couscous, bulgur and polenta are all quick-cooking options to add to your weeknight repertoire. Resolution 4: Eat Less Meat - A popular reason to cut back on meat is for environmental reasons, but you’ll be helping your heart too. When you replace meat with soy, you’ll naturally eat less saturated fat. While tofu might not have a real “flavor,” that’s what makes it so versatile—it soaks up the flavors of a stir-fry sauce or marinade like a sponge, making it taste terrific! Resolution 5: Rein in Your Sugar Addiction - We eat too much sugar. We consume 355 calories—or 22 teaspoons—of added sugars a day. Luckily, you can still make treats that satisfy your sweet tooth and cut back on your sugar intake at the same time by choosing treats that are naturally sweet like fruit.
HIP HIKES While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/ leg back to a leveled position. Repeat 10 times on both legs. Strengthens Hips www.simpleset.net Try this movement if you are experiencing poor balance EXERCISE OF THE MONTH
Patient - Client Success Story
Meet Tom. He came to us after an injury at work and was expecting that he was going to need knee surgery to fix his problem. His limit was knee pain with every step! He worked with our team to decrease the pain and swelling in his knee, restore normal movement, and then regain strength. Tom was able to return to work in a short period of time without knee pain or limitation. Great job Tom! www.limitlesspts.com
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