SPINACH, FETA, AND EGG STUFFED PEPPERS Ingredients • 2 large bell peppers, any color Inspired by EatingWell.com
JODI’S PT CORNER
Hydration, Heat, and Healing: Why August Is a Tricky Month for Your Muscles
• 1 tbsp extra-virgin olive oil • 1/2 cup chopped onion • 2 cups chopped spinach • 1/3 cup crumbled feta cheese
• 1/2 tsp salt • 4 large eggs • 2 tbsp reduced-fat milk • 1/4 tsp ground black pepper
The summer’s longer days and sunny skies are a great reason to spend time outdoors, but it’s also a season when your muscles work harder to keep up. With the warmer temperatures, increased activity, and the need for more hydration, your body faces unique physical challenges this
Directions 1. Preheat oven to 375 F. 2. Halve peppers lengthwise; remove and discard seeds. 3. Place peppers cut-side up in an 8-inch-square microwave- safe dish. Microwave on high 2 1/2–3 minutes until tender; pat dry and sprinkle with salt. 4. In a medium bowl, whisk together eggs, milk, and black pepper. 5. To a medium skillet over medium-high heat, heat oil, then add onion and cook, stirring, for about 2 minutes until softened and beginning to brown. 6. Add spinach and cook, stirring 1–2 minutes more until spinach is wilted. 7. Divide spinach mixture evenly among pepper halves. Sprinkle with feta, and top with egg mixture. 8. Bake 30–35 minutes until filling is set.
time of year. To stay limber and pain-free, it’s essential to understand how heat impacts your ability to recover, why water is your best friend, and what adjustments you can make to your routine to keep your muscles strong. Sweat, Strain, and Soreness When the weather heats up, your body has to kick into high gear to regulate your internal temperature, which can lead to muscle fatigue. Heat can also impact blood flow, cause inflammation, and make you more likely to cramp up or swell at your joints. It’s important to avoid heavy physical activity outside during the hottest parts of the day and get proper rest. Focus on eating nutritious foods, drinking water, and listening to your body. If you experience cramping or swelling, you can try an ice pack on the affected area. Fuel Recovery With Fluids Your body relies on water to function correctly, and drinking enough fluids is a necessity during the summer. Dehydration can lead to serious health risks, with many uncomfortable symptoms from dizziness to heat stroke. When your muscles lack proper lubrication, they can cramp, become sore, and lose flexibility. Since you sweat more in the heat, your body will lose more fluids than usual, so it’s key to have a water bottle on you as you exercise. Make sure to hydrate often while doing physical activity and eat foods with high water content for an extra boost. Train Smarter, Not Hotter Your PT routine doesn’t need to take a vacation this August. Along with drinking enough water, you can make simple adjustments to keep yourself safe. Allow yourself to take extra breaks and be mindful of any signs that you are overheated. Opt for indoor activities or wait until the evening when the temperature drops for any exercise outdoors. Don’t skip your warm-up or cool down routines, as they can help prevent injuries and aid in your body’s recovery process.
-
TESTIMONIAL “Doctor Murvich was able to get to the source of my pain and eliminate it. He does not do the same adjustment for every patient. He takes time with each patient and listens.” —Denise D.
For more tips to stay on track with your PT and maximize your wellness journey, check out next month’s Jodi’s PT Corner.
3 (906) 563-5871 | FoundationsMed.com
Made with FlippingBook Ebook Creator