UTILIZE THESE HEART HEALTH TIPS! FEBRUARY IS NATIONAL HEART HEALTH MONTH! 1. Aim for lucky number seven. Young andmiddle-age adults who slept 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 7. Clean up. Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies). “Renew Physical Therapy has great therapists that work as a team. I have been to many physical therapist locations, and this is the best. Very competent group.” - Kay S. WHAT PATIENTS ARE SAYING!
STAFF SPOTLIGHT
MEET THE STAFF
KARLIEMCDOUGALL,DPT wasbornandraised inThunderBay,Ontario, Canada.Shereceivedherundergraduatedegree inExerciseandSports Science from Tennessee Wesleyan College in 2005. She played four years of Lady Bulldog Soccer and in her senior year became 1st team All-Conference, Honorable Mention All-American, and TWC Athlete of the Year. She then pursued her dreams and received a Doctorate of PhysicalTherapy fromtheUniversityofSt.Augustine inDecember2007. Karlie has treated all types of orthopedic and neurological conditions on the Northshore for over 10 years. She enjoys working with her husband Chris McDougall and having fun with their children, Landon, Nolan, and Aubrey.
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ORANGE CRANBERRY BREAD
SEASONAL RECIPE
• 1cup freshcranberries • 1 tsp orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg
INGREDIENTS • 2 cups white whole wheat flour • 1/2 cup sugar • 1 tsp baking powder • 1/2 tsp baking soda • 1/2 tsp salt
DIRECTIONS Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy! www.joyfulhealthyeats.com/moist-orange-cranberry-bread
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