EmpowerPT_Sports Injuries

DO MORE, FEEL BETTER & Save Money THIS HOLIDAY SEASON!

HAVE YOU MET YOUR INSURANCE DEDUCTIBLE THIS YEAR? If so, the cost of your physical therapy could be minimal or completely covered by your insurance plan. Do you have a family insurance plan? Have you had surgery this year? Have you used your insurance more than usual? If you answeredyes,youaremore likelytohavea$0balanceremaining on your out-of-pocket expenses. This means the cost could be minimal or completely covered by your insurance plan. Doyouhaveunusedmoney inyourHSAaccount?Closetohaving met your insurance deductible for the year? Now is the time to come in for physical therapy! Are you feeling aches & pains? Need to work on your core? Let us help you get a head start going into 2020, before your deductible renews again.

TURKEY PUMPKIN CHILI INGREDIENTS

• 2 cans green chiles • 2 cans white beans • sour cream • shredded cheese (try sharp cheddar for an extra bite) • sliced radishes • fresh cilantro leaves

• 2 cup chicken broth • 1 can pumpkin purée • 1 1/2 tsp ground cumin • 3/4 tsp chili powder • 1/2 tsp cinnamon • 1 tsp cayenne pepper • 1 lb ground turkey

• 1 large onion • 2 cloves garlic

DIRECTIONS In a 5-to-6 quart slow cooker, whisk together chicken broth, pumpkin purée, ground cumin, chili powder, cinnamon, and cayenne pepper. Add ground turkey, separated, and mix to combine. Fold in the onion, garlic cloves, green chiles, and white beans, and cook, covered, until the turkey is cooked through, 4 to 5 hours on high or 6 to 7 hours on low. Serve with sour cream, shredded cheese, radishes, and cilantro, if desired.

Courtesyof:goodhousekeeping.com/food-recipes/a14898/slow-cooker-turkey-pumpkin-chili-recipe-wdy0115

BRIDGE While on your back, bend your knees to bring your feet in toward your bum. Keep your palms flat on the ground. If your fingers can’t touch your heels, bring your feet in closer. You want your legs, hips, buttocks, and back to come off the ground and raise toward the ceiling. Hold for 30 seconds and repeat 3 times.

EXERCISE ESSENTIALS TRY THIS EXERCISE TO RELIEVE PAIN

HAMSTRING STRETCH - SUPINE While lying on your back, raise up your leg and hold the back of your knee until a stretch is felt. Hold for 30 seconds then repeat.

empoweralaska.com

Made with FlippingBook Learn more on our blog