HAPPY HOLIDAYS!
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Avoiding falls in the winter. While exercise in the winter is important, icy walkways unfortunately pose a higher risk of falling. This can lead to a higher risk of injury, such as strains, sprains, and tears. At FYZICAL, we want to make sure you stay as balanced this winter, so you can enjoy doing the activities of the season without fearing a harsh fall! There are some steps you can take on your own to decrease your risk of sustaining a fall-related injury while participating in winter activities. These include: • Choose shoes with winter soles for traction. You can also get a pair of ski or walking poles to help keep your balance. As an added bonus, these poles will also help you burn extra calories since your upper body is getting a workout too. • Add slip-on spikes to your boots on the extra icy days, to reduce your risk of slips and falls. • Allow at least 10 minutes to warm up when exercising in the winter. When it’s cold, your heart and muscles need more time to get ready and prepare for exercise – this can help you avoid unwanted injuries. • No matter what winter activity or exercise you’re partaking in, warm-ups should always include a combination of low-intensity movements that will make the physical activity easier to perform. For example, if you decide to go on a walk or run through the winter wonderland that your street has become, you could warm up with lunges, squats, arm swings, or jumping jacks, making sure to also get a good stretch in your calves and thighs. This will keep your body warm while you exercise and will be a good way for you to feel out the terrain beforehand to see if it’s too icy. • Add in any additional assists, as needed. Snow and ice are the main culprits for many injuries during the wintertime, which is why it is important to add to your stability. Ice cleats or rubber- soled boots can provide you with grip and support. Using a cane or crutch can also help in remaining steady on frozen terrain. Our trained CPOs can help you figure out if an additional assist would benefit you. Contact us today! Whether you’re looking for ways to get moving in the winter or figuring out how to maneuver icy terrain, FYZICAL can help. Contact us today to find out how we can help make your winter season as enjoyable as possible!
FYZICAL North Central West Virginia wishes you and your loved ones a happy and safe holiday season. We look forward to working with you to achieve your goals so you can enjoy the holiday and be prepared for the near year!
HEALTHY CHEWY GINGER MOLASSES COOKIES
INGREDIENTS: • 1 flax egg 1 tablespoon
• 1 teaspoon Simply Organic Ginger • 1/4 teaspoon Simply Organic Allspice • 1/4 teaspoon sea salt • 1/4 teaspoon baking soda • 3 tablespoons coconut flour • Raw turbinado sugar for sprinkling optional
flaxseed meal + 3 tablespoons water
• 1/2 cup almond butter • 1/3 cup coconut sugar • 2 tablespoons molasses • 1 teaspoon Vanilla Extract
DIRECTIONS: Preheat the oven to 350ºF. Line a baking sheet with parchment paper and set aside. In a mixing bowl, combine the flax egg, almond butter, coconut sugar, molasses and vanilla. Beat with an electric mixer until smooth. Add the spices, salt, baking soda and coconut flour and beat again until a sticky dough forms. Using a small cookie scoop, drop the dough onto the baking sheet, spacing the cookies at least 2” apart. Repeat until all the dough has been used. Gently flatten the cookies with your hands and sprinkle with sugar. Bake on the center rack for 11 minutes. Remove from the oven and allow the cookies to cool for 10 minutes on the pan before transferring them to a wire rack to finish cooling. Once cool, pack up and/or enjoy!
www.fyzical.com/ncwv
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