CoreSolutions: Improve Health By Strengthening The Core

NEWSLETTER

IMPROVE YOUR HEALTH BY STRENGTHENING YOUR CORE

INSIDE:

• How Can I Strengthen My Core Muscles? • Sudoku Puzzle • Healthy Recipe

NEWSLETTER

IMPROVE YOUR HEALTH BY STRENGTHENING YOUR CORE

How is your posture? Posture is an important part of everyday life that many of us tend not to focus on – Do you slouch in your desk chair, or slump at your 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 Core Solutions Physiotherapy&Wellness today tofigureouthowwecanhelpyoustrengthen your core muscles and improve your overall health.

Whatexactlyare thecoremuscles? Whenmostpeople thinkofcoremuscles, they immediately think of the abdominals. However, the core is made up of muchmore than that! In fact,yourcoremuscles includeyourabdominal, 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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HOWCAN I STRENGTHENMY 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 Core Solutions Physiotherapy & Wellness, our licensed physiotherapists 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 physiotherapy 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 4 5 1 2 1 7 7 3 6 5 9 5 2 1 9 6

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 Core Solutions Physiotherapy & Wellness our physiotherapists 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! Print sudo http://1sudoku.co 3 7 1 8 2 9 7 2 6 8 4 5 1 7 2 8

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Healthy Recipe ROASTED CAULIFLOWER CHICKPEA SOUP

DISCOVER HOW TO LIVE PAIN-FREE

peeled & cubed • 1/4 tsp black pepper • 4 cups vegetable broth • 1 cup water • 1/2 cup heavy cream For Garnish • Reserved roasted cauliflower mix

INGREDIENTS • 1 cauliflower head, cut into florets • 1 (15 oz) can chickpeas • 5 garlic cloves, peeled • 4 tbsp extra-virgin olive oil • 1 tsp ground cumin • 1/2 tsp salt • 1/8 tsp paprika • 2 medium Yukon gold potatoes,

At Core Solutions Physiotherapy & Wellness, you will receive hands-on therapy treatments by our friendly, caring health physiotherapists during focused and individualized sessions. It’s time to go to Core Solutions Physiotherapy & Wellness if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your physiotherapist 2. Discover why your pain has come back 3. Get your custom recovery program

• Red pepper flakes • Fresh thyme leaves • Heavy cream

DIRECTIONS Pre-heat your oven to 400 degrees. On a baking sheet, toss cauliflower florets, chickpeas and garlic cloves with 3 tbsp of olive oil and cumin, salt and paprika. Roast in the oven for 30 min, stirring once half way through. Remove from oven and set aside. Reserve about 1/2 cup for the garnish. Meanwhile, heat 1 tbsp of olive oil in large pot over medium heat. Add cubed potatoes and black pepper. Cook for 2 min, stirring frequently. Add vegetable broth and water and increase heat to bring mixture to a boil. Once boiling, turn heat down to simmer for about 15-20 min until potatoes are very soft. Remove pot from the heat and stir in roasted cauliflower mix. Puree the soup using an immersion blender, food processor, or blender, working in batches if necessary. Return pureed soup to the stovetop and gently re-warm it. Stir in heavy cream. Season to taste with salt and pepper. Garnish with reserved roasted cauliflower mix, red pepper flakes, fresh thyme leaves and drizzle of heavy cream.

ATTENTION PAIN SUFFERERS

Mention or Bring in This Coupon Today For A PHYSIOTHERAPY ANALYSIS

WE CAN HELP YOU: Be more productive at work. Prevent back and neck pain. Prevent further injury. Have more energy. Move better without pain.

Call the center nearest you today!

SCHOMBERG LOCATION (905) 939-9041

CALEDON EAST LOCATION (905) 584-6747

www.coresolutionsphysiotherapy.com

12 QUICKWAYS TO ADD GREENS TO YOUR DIET

Eating plenty of green vegetables every day can help reduce your risk of obesity and other diseases. Cruciferous vegetables like Brussels sprouts, kale,broccoli,andcabbagearealsopowerfulcancerfighters.Eatingplenty of vegetables can also balance your blood sugar and stabilize hunger, supporting weight loss and possibly reducing your risk of type 2 diabetes. Greens and the Power of Prevention. When inflammation persists, it becomes chronic. Chronic inflammation can play a role in most diseases including cancer, heart disease, diabetes, depression, and Alzheimer’s. Why Don’t We Eat More Greens? Knowing all these health benefits, why don’tmorepeopleeatgreenvegetables?Researchshows thatcost, limited availability and access, and not enough time to prepare or cook them are among the reasons why many of us don’t meet our greens quota. It’s not just kids who don’t like eating vegetables. Most adults struggle to get their daily greens requirements. But eating more vegetables shouldn’t be a struggle!These 12 strategies can help make getting more vegetables convenient, simple, and delicious. • Make them more interesting. Look up new recipes. • Prep ahead of time. • Get everyone involved. • Hide them in yummy dishes. Roasted vegetable Lasagna • Make an omelet.

• Make them portable. • Slip ‘em into smoothies. • Upgrade starches. Zucchini fries • Double up in restaurants. Simple: Ask your server to skip the potatoes and add another green vegetable. • Make it a mission to try a new one. Restaurants usually find ways to make green vegetables taste amazing. Be adventurous and try something new . • Buy them fresh or frozen. Frozen vegetables today are far tastier than the ones you might have grown up with. They might also be healthier. • If you can’t find or afford organic, use this list: The Environmental Working Group (EWG) makes choosing easy. They’ve compiled a Shopper’s Guide to Pesticides in Produce. Variety is key with green vegetables. That’s where Veggie-Greens can fill your vegetable quota. This organic green powder combines green superfoods like organic wheatgrass, organic chlorella, and immune- boosting organic mushrooms. Imaginepacking thenutrientpunchofnumerousorganicgreenvegetables — including spinach, broccoli, kale, and Brussels sprouts — into one easy-to-use powder! That’s the power of Greens.

SCHOMBERG LOCATION 50 Dr. Kay Drive, Unit A8 Schomberg, ON L0G 1T0

CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9

P: (905) 939-9041 F: (905) 939-9638

P: (905) 584-6747 F: (905) 584-6787 www.coresolutionsphysiotherapy.com

WHO DO YOU KNOW THAT NEEDS OUR HELP? REFER A FRIEND TO CORE SOLUTIONS PHYSIOTHERAPY & WELLNESS

Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle

SCHOMBERG LOCATION 50 Dr. Kay Drive, Unit A8 Schomberg, ON L0G 1T0

CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9

P: (905) 939-9041 F: (905) 939-9638

P: (905) 584-6747 F: (905) 584-6787

www.coresolutionsphysiotherapy.com

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