Vital Care PT July 2017



But like any star athlete, Logan’s 11-year-long journey in soccer hasn’t exactly been injury-free. “In 2013 or 2014, I dislocated my shoulder. It was painful, but Vital Care made it a lot better,” he said. More recently, Logan

returned to Vital Care to heal two torn muscles in his lower back. “After going in for an evaluation, I did physical therapy for a few weeks and was able to get back out there and play.” Logan couldn’t express his appreciation to Andrea and the Vital Care team enough, and added, “They are

O ne -P an M exican Q uinoa • 1 tablespoon olive oil • 2 cloves garlic, minced • 1 jalapeno, minced • 1 cup quinoa • 1 cup vegetable broth • 1 (15-ounce) can black beans, drained and rinsed • 1 (14.5-ounce) can fire-roasted diced tomatoes • 1 cup corn kernels, frozen, canned, or roasted • 1 teaspoon chili powder • 1/2 teaspoon cumin • Salt and pepper to taste • 1 avocado, halved, seeded, peeled, and diced • Juice of 1 lime • 2 tablespoons chopped fresh cilantro leaves INGREDIENTS Thanks to Vital Care, Logan left physical therapy feeling even better than before. “My surrounding muscles were stronger, and I was even faster than before,” he said. “The second time, I hurt my back two weeks before Italy, and I went in the next day for help.” Thanks to Vital Care, Logan was healed, injury-free, and ready to show Italy what he was made of. 1. Heat olive oil in a large skillet over medium-high heat. Add garlic and jalapeno and cook, stirring frequently until fragrant, about 1 minute. 2. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder, and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice, and cilantro. 3. Serve immediately. DIRECTIONS always friendly and have so much fun there. They all love each other and make you feel like family. Sometimes, I even just go there to visit because I like them all so much.”

We’ve all seen the stickers — 26.2 inside a circle on someone’s back windshield. It’s impressive, just like its younger sister, the 13.1 sticker. But why don’t you ever see a 3.1 sticker? After all, five times as many people ran 5Ks last year than half- or full- marathons, according to a survey by Running USA. It’s because there’s a belief that running in a 5K isn’t something to boast about. It’s lost its competitive edge, thanks, in part, to people calling them “fun runs.” But fitness websites are abuzz with claims that racing short distances is better for overall health. Sure, the discipline it takes to a train for a marathon is worth noting, but whether you should focus on long- or short-distance running depends on you. How long do you want to run? Running for over 26 miles in one go is a lofty goal. Of course, humans operate at their best when they’re climbing metaphorical mountains. But if you don’t like running for extended amounts of time or if you’re looking to take on a more long-term hobby that you can enjoy for years to come, a shorter race might be more your speed. Shorter interval work is better for weight loss than distance running. It requires speed and strength, as well as endurance. It’s also notable that 5Ks are more readily available than marathons, so in most parts of the country, you could compete in several a year. Think of it like eating: It’s much healthier to have smaller, more frequent meals, than to occasionally gorge yourself. The same is true for exercise. If you are goal-oriented, you can channel that through competing in 5Ks rather than simply completing marathons. The 5K is synonymous with being family-friendly and sponsoring charities, but it’s also an Olympic event . Most marathon runners are only focused on one thing: finishing. The most important part is to get fit and stay fit, however you choose to do so. But it’s time we made the 5K cool again. After all, the fastest 3.1 miles ever run — by Kenenisa Bekele of Ethiopia — happened in 12:37. Now that’s a number that belongs on a bumper sticker.

Recipe adapted from | 3

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