Marketplace: Being Healthy While Eating Out

Health & Wellness NEWSLETTER The Newsletter About Your Health & Caring For Your Body

DINING OUT IN THE SUMMER Tips for Staying Healthy While

INSIDE

• Tips For Staying Healthy While Dining Out In The Summer • 5 Steps To Remain Healthy During The Summer

• Exercise Essentials • Your Transformational Specialists For The Wellness Program

Health & Wellness NEWSLETTER The Newsletter About Your Health & Caring For Your Body TIPS FOR STAYING HEALTHY WHILE DINING OUT IN THE SUMMER

According to a United States survey conducted in 2015, it was concluded that the restaurant industry is at its peak during summer months – reaching 745.61 billion American dollars in the summer of 2015 alone. 20% of Americans reported visiting “quick service” restaurants once a week, while 72% reported visiting “quick service” restaurants for lunch every day. Results demonstrated that, “warm weather appears to be influential in U.S. diners’ decision to visit a restaurant, with almost half reporting that they most frequently eat out during summer.” It makes sense – the weather gets warmer and people find themselves wanting to be outside more often throughout the day. So, you find a restaurant with a nice patio, grab a few friends, and get a bite to eat. There are also societal pressures involved in this, as many people don’t want to decline an offer to socialize – and socializing in America largely revolves

around food. Because of this, it’s no secret that dining out is a common summer pastime across the United States – but how does it affect your health? Dining out and your health: According to a study conducted by the National Institutes of Health, frequent dining out can pose some serious health risks due to the exorbitant portion sizes served in American restaurants. Titled, “Mitigating the Health Risks of Dining Out: The Need for Standardized Portion Sizes in Restaurants,” this study analyzes the benefits of decreasing portion sizes on overall American health: “Most people lack the capacity to judge the caloric content of food and there is limited evidence that people make use of calorie-labeling information when it is available. Standardized portion sizes would not preclude people from eating as much as they want, but would make the amount they are getting fully transparent.”

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5 STEPS TO REMAIN HEALTHY DURING THE SUMMER

There are some steps you can take to make sure you are staying healthy in the summer months, even when you are dining out more often.

consumption with physical activity. Making it a habit to hit the gym or go for a run after a heavy restaurant excursion can greatly improve your health. 5. Suggest alternatives. Going to a restaurant isn’t the only way to socialize with friends in the summer! Suggesting healthier outdoor activities can help you get the outdoor socialization you want, while still maintaining your optimum health. Riding bikes, going for a walk, or taking a hike are all great ways to spend quality time outdoors with friends and family, while still doing a healthy activity. Contact Marketplace Physical Therapy today! Do you want to find out more about how you can stay healthy and maintain a nutritious diet during the summer? Contact us today to schedule a consultationwith one of our licensed physical therapists. We’ll provide youwith the resources you need for a healthy and happy summer ahead!

1. Make sure your orders are healthy. As long as you are maintaining a nutritious diet, dining out shouldn’t be an issue. Especially if you are within the 72% who dines out for lunch every day, make sure to avoid greasy and fatty foods as much as possible. Instead of a cheeseburger, opt for a salad. 2. Try ordering an appetizer instead of an entrée. Appetizers are typically much smaller thanmain-coursemeals and are usually enough for one person. There are usually some healthy appetizer options that can fill you upwithout consuming too many calories! 3. Save half for later. If your entrée is too big, try saving half to bring for lunch the next day. Instead of stuffing yourself all at once, you’ll already have a meal prepared for the day ahead! 4. Balance dining with exercise. Frequent dining out can lead to unwanted weight gain, in addition to potentially harmful cholesterol or gastrointestinal issues. Adopting a daily exercise routine can help balance any extra calorie

Sources: https://www.statista.com/topics/1957/eating-out-behavior-in-the-us/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025680/

RIVERSIDE 3191 B. Mission Inn Ave. Riverside, CA 92507

RIVERSIDE / CORONA 4270 Riverwalk Pkwy Riverside, CA 92505

CHINO 14682 Central Ave Chino, CA 91710

REDLANDS 500 N. Orange St. Redlands, CA 92374

BEAUMONT 1620 E. 2nd St. Beaumont, CA 92223

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Your Transformational Specialists For The WELLNESS PROGRAM

Felisha: Wellness Director • Michael: CEO • Mitzi: Wellness Coach

What Is The Metabolic Program? Here at Marketplace Physical Therapy, we not only want to treat the current pain that our patients face, we want to get to the root of the issue! Sometimes the root of the problem can be excess weight which puts more pressure on joints, making it difficult to recover fully. We want our patients to heal fully instead of only treating the onset condition. For patients that qualify for this program, we include a fully customized Wellness Program in addition to Physical Therapy. The combination of these two approaches will help guide our patients one step closer to Total Wellness! Our Wellness Coach will guide you through each carefully crafted phase to improve your overall health and wellness.

Phase 4. Customized Nutritional Meal Plan Specific to each patient.

Phase 5. Physical Activity Prescribed workouts with patient limitations in mind.

Do you Qualify? Patients. Our Physical Therapy Patients can take advantage of this program free of charge as long as there is an underlying orthopedic condition. Out of Pocket Members. If you are not a Physical Therapy Patient you still have the opportunity to take advantage of our Wellness Program. $140 Per Month Includes: • Meet with a coach physically 2x per month

Phase 1. Intro Go over patient goals and put goals in place. Phase 2. Nutrition Education on what foods works best for your body.

• Coaches available anytime during business hours • Custom workout based on Dr. Recommendation • Continued Nutritional Guidance/Meal Planning

Phase 3. Stress How your hormones impact your success and motivation to reach your goals.

• 24/7 Access to Gym • Multiple Locations

CONTACT US TODAY TO SCHEDULE AN APPOINTMENT AT 951-684-2874! RIVERSIDE 3191 B. Mission Inn Ave. Riverside, CA 92507 RIVERSIDE / CORONA 4270 Riverwalk Pkwy Riverside, CA 92505 CHINO 14682 Central Ave Chino, CA 91710 REDLANDS 500 N. Orange St. Redlands, CA 92374 BEAUMONT 1620 E. 2nd St. Beaumont, CA 92223

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How to Stay Active While LIVING WITH ARTHRITIS

Do you ever wake up feeling as if your joints are stiff or tight? Do they ache as you getmoving in themorning, becoming less painful as the day goes on? If so, this may be a sign of early-onset arthritis. This is a common ailment that many people experience, but many choose to live with their painful joints for far too long before seeking help. If you have arthritis, you knowhowdebilitating it can be. It affectsmillions of people and is themost commonly reported chronic illness across the nation. Arthritis is a disorder of the joints that causes them to become inflamed. The inflammation causes the pain and stiffness that you feel, and it can result in a loss of movement if the joints become too inflamed. There are over 100 different types of arthritis, containing monoarthritis (where only one joint is affected) and oligoarthritis (where multiple joints are affected). Some of themost common forms of arthritis are osteoarthritis, which develops from “wear and tear” of cartilage, and rheumatoid arthritis, which develops from overactive immune systems. Arthritis can hinder many qualities of life - from work, to hobbies, to overall mobility. Some people are so affected by arthritis that they are unable to work and have to go on disability. If you are suffering from the chronic pain of arthritis, or you think you might be, call Marketplace Wellness today to schedule a consultationwith one of our physical therapists. Physical therapy is a safe, healthy, and effective way to treat arthritic pain. How does arthritis develop? As the most commonly experienced form of arthritis, osteoarthritis is typically easy to diagnosis. It can be caused by a sudden injury to the joint, or it can develop even if a previous injury has fully healed. For example, let’s say you were a football player in college who experienced a harsh blow to the knee. You seek treatment, recover, and return to the game. Although the injury healed in its entirety, it is still possible for you to develop osteoarthritis from it later in life. The same is true for labor-intensive careers. If you are a carpenter who swings a hammer in repetitivemotions as a crucial part of the job, youmay develop osteoarthritis in the joints of your elbows or hands. If you are overweight,

you may also be at a higher risk for developing osteoarthritis, as additional strain is being put on your knee and hip joints. Rheumatoidarthritis isnot as easily understood. It develops asanautoimmune response, meaning that the immune system sees the joints as a threat and decides to attack them. Researchers have come to believe that your medical history, environment, and hormones could all be contributing factors toward the development of rheumatoid arthritis. Because it is an autoimmune condition, it is common for it to affect the same joints on different sides of the body. Howcan physical therapy helpme stay active? Those suffering fromarthritic pains can greatly benefit fromphysical therapy. It is possible tomaintain an active lifestylewhile livingwith arthritis, but youmay need some assistance. Your physical therapist will conduct a physical evaluation to determine what the best course of treatment will be for you. This may include weight management to help ease some stress on your joints, as well as posture improvement to relieve stiffness and prevent injury. Strength training is also a crucial aspect of PT treatments, in order to improve the overall strength and function of the affected joint(s). Your physical therapist will guide you through gentle exercises that becomemore intensive as you progress in your treatments, in order to help you achieve your highest levels of physical capability. Your physical therapist will also provide specific techniques for alleviating pain, which may include thermal therapies, manual therapy, or ultrasound. Physical therapy treatments are aimed at relieving pain and reducing the amount of stress and stiffness surrounding your joints. They are meant to help you achieve your physical goals, whether that means simplymanaging your pain or helping you get back to running, lifting, swimming, or any other physical hobby that is being limited by your condition. If you are experiencing arthritic symptoms and you are looking to find relief, contact our office today! Our dedicated physical therapists at Marketplace Wellness will be happy to help you and get you back to living your active lifestyle.

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Exercise Essentials Try these exercises to keep your body strong and flexible...

PLANK FOREARMS AND KNEES Position yourself on forearms and knees. Make your body flat as a plank from head to feet. Keep trunk engaged, do not let lower back arch.

STEP DOWN Stand on a step. Lower one foot slowly towards the ground. Keep your hips level! Step down and then off the step. Keep your knees aligned over your feet.

Exercises copyright of

Strengthens Core

Strengthens Legs

Healthy Seasonal Recipe CUCUMBER KIMCHI

INGREDIENTS • 2 pickling cucumbers/small cucumbers • 1 tsp kosher salt • 2 cloves garlic, finely chopped • 2 scallions finely chopped

• 1¼-inch piece fresh ginger, finely chopped • 2 tbsp rice vinegar • 1 tbsp Korean chile powder • 2 tsp sugar • ½ tsp fish sauce

DIRECTIONS Cut cucumbers in half lengthwise and then crosswise into ⅛-inch-thick half moons. Place in a medium bowl and mix thoroughly with salt. Let stand at room temperature for about 30 minutes. Meanwhile, combine garlic, scallions, ginger, vinegar, chile powder, sugar and fish sauce in a medium nonreactive bowl. Drain the cucumbers (discard the liquid). Stir the cucumbers into the vinegar mixture. Cover and refrigerate for 12 to 24 hours before serving.

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