Nestor PT: How Bad Posture Affects You

Campfire Steaks

Steaks cooked over a wood fire. Select your favorite steak. Season the steak with coarse sea or kosher salt and freshly cracked black pepper. The large salt crystals and cracked pepper creates a crust on the outside of the steak. I cooked the steaks over a food fire in my charcoal grill. Instead of filling a chimney starter with charcoal, I filled it with wood chunks. If you have an old grill grate, place it over a fire pit and you are ready to go. Wood burns hotter and faster than charcoal so have a cool zone on the grill to move steaks if they start to burn.

Cooking time will vary based on the thickness of the steaks and how “done” you like your steaks. I’m cooking filets that are about 1-1 ¼ inches thick. Place the steaks over the hot grill and cook for 1.5 to 2 mins, quarter turn the steaks (this is how you get cool grill marks) and cook for another 1.5 to 2 mins. Flip the steaks and repeat the process. About 8 minutes total for medium. I topped the steaks with fresh herb butter. Let a stick of unsalted butter soften. Add ½ teaspoon of cracked black pepper and kosher salt, ½ teaspoon of chopped garlic, zest of one lemon, juice of half a lemon, ¼ cup of parsley, chive, and thyme. Mix. Spread out on parchment paper and make a log. Let it harden in the fridge. Slice and serve over the steak.

The campfire steaks were served with Cucumber-Red Onion Salad and Grilled Zucchini and Squash with fresh herbs and toasted pine nuts . The sides were inspired by fresh ingredients from our garden. Enjoy!


Arthritis InTheNeck


Theproblemwitharthritis is the lossof rangeofmotion in theneck joints. Asbonewearsonbone, the surfaceof thebones actually start to change shape.This thins thebones in the neck in someparts leading to a lossof heightbetween thebones.Due t abnormalwearand tear,newbone forms where it shouldn’t, creeping into the holeswhere the spinal cord passes through. In addition it can rub on the nerves out to your neck, shoulers, arms and even hands. This can lead to a condition called cervical spinal stenosis,whichcanbequitepainful. Whatcanbedone tohelpneckarthritis? Whilepainmedicationscanhlp control pain, they don’t address the root cause of the pain,which is poor strength and lackofnormalmovement.Theneck jointson the sideof the spinenormallyexperiencewearand tearover theyears.However,when this wear and tear is accelerated due to poor posture,weakness or injury, this cn lead to limited,painful rangeofmotion. Inaddition,withneckarthritis, thesmallermusclesthatguide themotions of theneckbecomeweaker,eventually leading tomore rubbingandarthritis. Bygentlystretching these tightand restricted jointswithspecifichandson therapy ndexercises,rangeof otioncanbereturned.Whilephysicaltherapy canot restore the cartilage or change the bony structure, it can certainly helpyourneckmovebetter,becomestronger, reducepainandgiveyou the power tostayhealthier longer. imple test. See if you have restricted cervical joints.Standwith yourbackagainst thewall.Canyou touch thebackofyourhead to thewall whilekeepingyourchin level? Ifyoucannot, thenyourneck jointsare limited andyouneedphysical therapy to restore the rangeofmotio. Try this

This is a great appetizer for the holidays. It looks fancy but is quick and easy tomake.Yourguestswill think you are agourmet chef!

Thecheesecanbe smokedonagasgrill if youmakea smokerpack. Iused the charcoalgrill.

Youwillneeda cedarplank, camembert cheeseorabrie (soft creamy cheese), pepper jelly, and1-2 jalapenos.

Place theplankon thegrill for1-2minutesa side.Youwill see somegrillmarksand youwill start to smell the aroma of the cedar plank. (See thegrillmarks in the picture).

Spread the pepper jelly on the cheese. Slice the jalapeno in half, remove the seeds if you like it on themildside,andarrange jalapenosliceson topof thecheese.Slice the jalapenocrosswisewith the seeds if you like it spicy.Place the cheese in the plank. Place the plank on the grill (indirect heat) no flame under the plank. (See picture).Add a fewwood chips to the charcoals.Use smoker pack if using gas grill.Cook about 10minutes until the cheese becomes soft.Some of the cheesewill start to ooze out.

Is your neck pain affecting your balance? Have you ever seen a person with teir head protruding forward and their body bent over?This can be subtle or quite noticeable.With neck pain, limited neck posture results in loss of balance. Just pull anyone by their nose and youwill see theywill falter forward.This isbecause thenormal linesofgravity through thebody changewhen thespineposturechanges. If youorsomeone youknowhas poorbalance, itcouldbeaproblemwith theirposture. Gtyourneckmovingand feelingbtter.Callus to learnmoreaboutour programs today!

Servewithgrilled bread or fancy crackers. Enjoy!

Try thismovement forneckpain relief. RelievePain InMinutes:

Patient Success Spotlight


CERVICALROTATION Turn yourhead towards the side, then returnback to looking straightahead.

“Sincemy initialonsetof injury, Ihavebeensufferingmajor tingling inmyarmandneckpain. I'vebeen to2otherphysical therapistsand Dr.Nestorhaseliminatedmysymptoms.Hehasgivenmehope that Icanmakea full recoveryandgetback to theactive life that Ihad!” -MichaelOrsini

CallToday! 401-356-4777

Call Today! 401-356-4777

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