WillowPT_Understanding Your Sciatica and Back Pain

Salmon with Honey & Garlic Sauce HEALTHY RECIPE

Patient Spotlight

INGREDIENTS • 1 1/4 lb salmon fillets • 2 tsp olive oil

• salt and pepper to taste • 4 cloves garlic, minced • 1/4 cup water • 1/4 cup low sodium soy sauce • 3 tbsp honey • 2 tsp cornstarch • 1 tbsp chopped parsley • Lemon wedges for garnish

INSTRUCTIONS Heat the olive oil in a large pan over medium high heat. Season the salmon with salt and pepper to taste. Place the salmon skin side up in the pan. Cook for 4-5 minutes per side or until cooked through. Remove the salmon from the pan, place on a plate while covering with foil to keep warm. Add the garlic to the pan and cook for 30 seconds. Add the water, soy sauce and honey combination to the pan, and bring to a simmer. In a small bowl, whisk together the cornstarch with 1 tablespoon cold water. Slowly pour the cornstarch mixture into the pan and whisk to combine. Bring to a boil and cook for 1 minute or until sauce has just thickened. Return the salmon to the pan and spoon the sauce over the top. Sprinkle with parsley and serve with lemon wedges if desired. Recipe/Photo Courtesy: Sara of dinneratthezoo.com/honey-garlic-salmon

I came in with pain and limited range of motion and ended my treatment pain-free! “I very much enjoyed and appreciated the care that was given to me by my therapist at Willow Physical Therapy. I came in with pain and limited range of motion and ended my treatment pain-free!” - R. Elmer

7 Summer Workout Safety Tips

tend to radiate heat and reflect the sun’s rays, making you feel hotter. Live near water? Take advantage of the breeze on even steamy days; if possible, start out with the wind at your back, so when you’re finishing you’ll be running into a headwind, which feels cooler. 3.Cool Down with Essential Oils. Dabbing a few drops of peppermint or eucalyptus oil on the back of your neck and at your temples just before your workout provides a cooling effect and also opens up your nasal passages, so you can breathe a little easier when the air is humid. 4.Summarize Your Intervals. To keep your fitness level up, do your regular cardio at a slightly slower pace, but add in 30-second speed bursts every three to five minutes. You’ll maintain your conditioning and burn more calories without having to go all-out the entire time. 5.Refuel with Fruit. They’re more than 80 percent water, so fruits such as grapes, watermelon,

cantaloupe, and honeydew are a tasty way to replenish fluids and boost your energy post- workout. Keep them frozen or grind them into a smoothie for a refreshing treat! 6.Give YourselfTime to Acclimate. Ease yourself gently into your workout so your body can adjust to the season’s warmer temperatures. The acclimatization process, which streamlines your body’s cooling and circulatory efficiency, can take between 10 to 14 days. When temperatures climb, reduce your duration and workout intensity while slowly and gradually increasing your exposure to the heat. 7.Exercise with a Buddy. Aside from being safer, having an exercise partner makes workouts more enjoyable. No one is too fit to succumb to heat exhaustion, and it can strike anyone at any time during the summer. Minimize your risk by being careful and paying attention to how your body responds to the heat.

Put the cool factor back into your workout routine with these tricks this summer! Always remember to stay hydrated and listen to your body to avoid dehydration or stressing any muscles. 1.Adjust Your BodyTemperature. Hop into a cold shower before your workout. Studies show that a pre-exercise cool down improves performance in the heat — probably because it lowers your heart rate as well as core and skin temperatures. 2.Get the Dirt. Try to walk, run, or cycle on dirt or gravel paths, since asphalt and concrete

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