Total Care_A Stronger Core Means a Healthier You

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

5 HEALTH TIPS FOR THE HOLIDAY SEASON

1. Shop Well For Yourself. It is more important then ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day. 2. Schedule Your Exercise. Your schedule will be very hectic this holiday season. Schedule your workouts just as you would any other appointment. It’s ok if you can’t make it to class, but make sure that you get some activity in at least three days per week. 3. Just Say No. You probably aren’t aware how much extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at an office party there and it all adds up. Just think twice before you take that food and decide if you really want it. 4. Skip the Baking. Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars--let your gift recipient bake

it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen. 5. Hydrate. Keep your water bottle with you at all times. You should be drinking eight, 8-oz glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day.

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

IMPROVE YOUR HEALTH BY STRENGTHENING YOUR CORE

Inside: • How Can I Strengthen My Core Muscles? • Exercise Essentials • Patient Success Spotlight

How is your posture? Posture is an important part of everyday life that many ofus tendnot to focuson–Doyouslouch inyourdeskchair,orslumpatyour computerwhileyoudowork?Whenyoustandforprolongedperiodsof time,do younoticeyourstomachstickingoutabit?Theseareallsignsofcoremuscle weakness that can affect your posture and cause pain in your back or neck. Your core muscles help you do a lot – from sitting, to walking, to doing a large number of physical activities. If your core muscles are weak, you may unknowingly be causing some damage to your body. Contact Total Care PT today to figure out how we can help you strengthen your core muscles and improve your overall health.

Whatexactlyarethecoremuscles? Whenmostpeople thinkofcoremuscles, they immediately think of the abdominals. However, the core is made up of much more than that! In fact, your core muscles include your abdominal, lower back, pelvic, and gluteus muscles. The group of muscles that make up your core help with stabilizing your body, constructingyourposture,andallowingyourskeleton tomoveproperly.When any of the muscles within that group become weak, your body experiences an instability that makes it difficult for your body to function properly. As a result,youendupcompensatingbystrainingdifferentareasof thebody,most commonly the back and neck muscles. As a result, this leads to undesirable consequences, such as poor posture, fatigue, inflammation, or pain.

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HOW CAN I STRENGTHEN MY CORE MUSCLES?

When you are experiencing pain, sometimes it is necessary to seek the assistance of a trained professional in the field of human movement. At Total Care PT, our licensed physical therapists will conduct a physical evaluation to determine where the pain is rooted and what muscles must be strengthened in order to correct it. Whether you are feeling pain in your back, neck, shoulders, or legs, we will perform a thorough analysis of your posture, movement, and strength to pinpoint exactly what is causing your pain. From there, we will create an individualized treatment plan for you based on your specific needs, aimed at strengthening your core, improving your posture, and alleviating your pain. There are also a few tips you can do on your own, either before PT treatments or in combination with them, in order to strengthen your core and relieve your pain. These include: 1. Improving your posture. Make sure to stand up frequently, at least every 30 minutes, and vary your positions of work throughout the day. Aim to correct your posture when sitting and standing, making adjustments as needed. 2. Avoiding injury. Make sure you know the proper way to lift, bend, and pick up objects, even if they are not heavy. It is important to lift with your legs, rather than your back. Our experts can show you proper body mechanics with everyday tasks. 3. Getting adequate rest and exercise. Every day takes a toll on your body, even if you don’t realize it. Sleep deprivation can actually worsen

your pain tolerance and decrease your strength. Relaxing and sleeping helps your body to rejuvenate after a long day, and those hours before 12 a.m. are especially important. Exercising can help you fall asleep earlier, allowing you to wake up feeling refreshed the next day. By taking a walk for at least 30 minutes every day, you can get better sleep at night, in addition to improving your strength, flexibility, and heart health. 4. Eating nutritious meals. If you are in pain, it is incredibly important to eat the right foods. A poor diet can aggravate your pain by causing further inflammation, especially when eating processed or fried foods. Instead, make it a habit to eat vegetables, fruits, and lean protein. It is also important to drink a lot of water, as dehydration can dry out your tissues. Keep a glass of water by your desk and refill it during the day so you (and your tissues) stay hydrated. 5. Getting expert help. The best solution for your back or neck pain is to restore proper movement, strength, and coordination for maximum results. At Total Care PT our physical therapists are here to help you improve your function and relieve your pain. If you are looking to strengthen your core, relieve your pain, and improve your overall health, contact us today!

Healthy Recipe: Gluten-Free Pumpkin Cookies

INGREDIENTS • 1 ripe banana, mashed • 1/2 cup pumpkin puree • 2 large eggs • 1/2 cup peanut butter • 3 tbsp coconut oil, melted

• 1/2 cup oat flour, ground • 1/2 cup almond meal • 1/2 tsp baking powder • 1/2 tsp baking soda • 1/8 tsp salt • 2 tsp Vietnamese Cinnamon (5% Oil) • 1/4 tsp Frontier allspice • 1/4 cup mini chocolate chips • 1/2 cup dried cranberries and cherries

• 2 tsp vanilla extract • 3 tbsp maple syrup • 1 1/2 cups gluten-free rolled oats

DIRECTIONS Preheat oven to 350°F. Grease or line a baking sheet with parchment paper or a silicone baking mat. Set aside. In a mixing bowl stir together mashed banana, pumpkin, eggs, peanut butter, coconut oil, vanilla and maple syrup until well combined. Add in oats, oat flour, almond meal, baking powder, baking soda, salt, Vietnamese cinnamon, allspice, chocolate chips and dried fruit; stir to combine. Refrigerate for 5 minutes to harden. Drop cookies by spoonfuls on prepared baking sheet. They won’t expand much, so feel free to press them down slightly, and make them as uniform as possible to ensure even baking. Bake for about 12 minutes until lightly browned.

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Discover How To Live Pain Free!

Patient Success Spotlight

At Total Care Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring, health experts during focused and individualized sessions. 1. CALL AND TALK TO YOUR THERAPIST 2. DISCOVER WHY YOUR PAIN HAS COME BACK 3. GET YOUR CUSTOM RECOVERY PROGRAM FIND US ON SOCIAL MEDIA

“Tom, I don’t know what to say except thank you. I really can’t believe the results I achieved during the time under your care. As a two time National Champion Body Builder, my being able to train is of the upmost importance to me. Your level of knowledge is only surpassed by your level of caring. Your outstanding treatment after my two surgeries has given me the ability to get back on track and do what I love. Tom, you truly have a gift to make people well, and once again I want to thank you from the bottom of my heart to have had the pleasure to have you care for me.” - Pat “Tom, you truly have a gift to make people well.”

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• Cost Effective • Non-invasive • Safe & Natural • State-of-the-art Facility Features of Physical Therapy: DO YOU SUFFER FROM ACHES & PAIN?

Exercise Essentials Try this stretch if you are experiencing pain.

Stregthens Core

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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. Hold for 30 counts then return to start position. Repeat 3 times.

Mention This Coupon To Receive A BACK PAIN ANALYSIS

Call Today! 908-262-7404

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