Newsletter by Core Solutions Physiotherapy & Wellness
NEWSLETTER “Learn How To Maintain Your Diet This Season” 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.
NEWSLETTER
“Look Up To Your Pain Relief Goals This Season!” LIFE IS GOODWITHOUT NECK PAIN
INSIDE: • Are You Hurting your neck While you Sleep? • Participating Insurers • FREE Neck Pain Analysis • Sudoku Puzzle
Neck pain can be a constant ache or sharp pain with movement, stopping you from enjoying life’s activities. Neck pain is very common affecting approximately 2/3 rds of the population at one point oranother.Peoplewithneckpainsuffermainlyfrom
one of the following conditions: Degenerative Disc Disease
Thediscsare thefluidfilledsacsbetween thebones of your neck. The normal aging process shrinks the discs and dries them out. Repeated stress and strain also weakens the tissues that make up a disc. When this happens, the disc loses its ability to absorb shock. In turn, this causes rubbing and changes in the shape of the joints in your neck, which can be painful. Muscle Strain When there is an injury to the neck or you overuse the shoulder and neck muscles, a strain can occur. When this happens, the neck muscles may go into spasm to help support and protect the sore area. Mechanical Neck Pain Mechanicalpainusuallystarts fromchanges in the neck joints. As discs start to collapse, the space between the neck bones narrows, and the joints may become inflamed. The pain is usually chronic and is typically felt in the middle part of the neck. However, itmayspreadfrom theneck into theupper backortotheoutsideoftheshoulder insomecases. Radiculopathy Pressureor irritationonoraround thenervesof the neck can affect the nerves’ electrical signals. The WORKSHOPS
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pressure or irritation can be felt as numbness on theskin,weakness in themusclesorpainalong the path of the nerve. Weakness in the spine muscles can cause abnormal pressure on the nerves and increased chance of radiculopathy. If you are suffering from neck pain, our SPINE Program is ideal to quickly relieve your pain and prevent it from returning. From long-term neck pain, to recovering from a complicated surgery, we can relieve your pain quickly, returning your natural mobilityandstrength.Our treatmentsaredesigned tohelpeasepainand to improveflexibility,strength, posture and function. We even teach you how to protect your neck in the years ahead. Look inside to learn more about our programs and say good-bye to that aching neck! www.coresolutionsphysiotherapy.com
Be the first 10 to call with the misspelled word and receive a $10 GIFT CARD Call In & Win Hotline: SCHOMBERG (905) 939-9041 CALEDON EAST (905) 584-6747 Misspelled Mania Edition
Core Solutions Physiotherapy will be hosting Neck Pain and Headache Workshops on January 24th and 31st, 7:30 - 8:30 PM. Stay updated by looking through our website for more information!
ARE YOU HURTING YOUR NECKWHILE YOU SLEEP? We spend one third of our lives sleeping. Therefore, how you sleep and the bed you sleep on can have a dramatic effect on the support of your body. When you sleep you need to be aware of how your neck and spine are supported. There are many different types of beds on the market today which can be very confusing for consumers. The best type of bed is the one that you try out and feel most comfortable using. Typically, a bed that is firm underneath, with a softer top helps to provide support as well as contour your body. If your mattress is old, then think about investing in a new one so that your neck and spine are supported well.
Thebestpositions tosleep in foryourspineareonyourbackorsides.Avoid sleepingonyourstomachsinceyourspineendsup twisted,especiallyyour neck.Overthehoursofrepetitivesleepingonyourstomach,youcandamage the joints of your spine and compress the nerves exiting your spine. Use a pillow to help support your body and take the weight of your legs off your spine. If you like to sleep on your back, place a pillow under the backs of your thighs and knees. This should place your knees in a slight, supported bend which takes pressure off your lower back. If you sleep on your side, be sure to put a pillow between your knees. This helps keep the alignment of your spine, and takes the pressure of your upper leg off the spine. Have 1-2 pillows under your head to keep your neck in proper alignment. If you need 2 pillows stagger them so that one pillow overlaps the other by one half. The lower half goes under the shoulders, while the upper half supports the neck. Our physiotherapists at Core Solutions Physiotherapy can show you exercises, stretches and techniques to relieve your pain and prevent it from returning.
If you are suffering with neck or back pain, call us today to learn more about how we can relieve your pain, returning you to a more active, pain-free life!
www.coresolutionsphysiotherapy.com
Sudoku Puzzle
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Core Solutions Physiotherapy & Wellness includes another source to connect with our insurers. We will be offering a new service starting December 1st where we will be able to “direct bill” specific participating insurers. PARTICIPATING INSURERS
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www.coresolutionsphysiotherapy.com
http://1sudoku.com
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ENJOY TASTY COOKIES FOR THE HOLIDAYS! CHOCOLATE HAZELNUT BISCOTTI 13 Ingredients
• 1/2 cup chocolate hazelnut spread • 1/2 cup sugar • 1/2 cup brown sugar • 1 egg • 1 teaspoon vanilla extract • 3/4 cup chopped toasted hazelnuts
• 1 1/3 cups all-purpose flour • 1/2 teaspoon baking powder • 1/2 teaspoon baking soda • 1/4 teaspoon kosher salt • 1/2 cup butter, softened
Directions Preheat the oven to 375 degrees F. In a medium bowl combine the flour, baking powder, baking soda, and salt. Set aside. In another medium bowl combine the butter, chocolate hazelnut spread, sugar, and brown sugar. Using an electric mixer, cream the ingredients together, about 4 minutes. Add the egg and vanilla and beat until smooth, about 1 minute. Using a wooden spoon or rubber spatula, stir in the flour mixtore until just combined. Add the hazelnuts and stir until just combined. Using a tablespoon measure, spoon out the cookie dough onto a cookie sheet, spacing the mounds about 4 inches apart. Use the tines of a fork to flatten the cookie dough. Bake until lightly golden around the edges, about 10 to 12 minutes. Use a metal spatula to transfer the cookies to a wire rack and let cool.
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ATTENTION NECK PAIN SUFFERERS
Mention or Bring in This Coupon Today For a NECK PAIN ANALYSIS
8 9 1 6 9 5 6 8 WE CAN HELP YOU: Be more productive at work. Prevent hip and knee pain. Prevent further injury. Have more energy. Move better without pain.
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Call the center nearest you today!
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SCHOMBERG LOCATION (905) 939-9041
CALEDON EAST LOCATION (905) 584-6747
www.coresolutionsphysiotherapy.com
udoku.com
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Attention Pain Sufferers A DAY OF FREE EXAMS
On January 14th, 8:30AM-12:30PM Who’s Eligible? • All past clients who have not been seen in PT in more than 2 months. • All present clients who have another problem currently not being treated. • All loved ones, family, or friends of our past and present patients. • Any stubborn spouses who have been complaining of back pain especially. These exams are ideal for people suffering with pain from: ONE DAY SPECIAL OFFER! A Day Of Free Screens
We want to celebrate by thanking our current and past patients and their friends and family. We are providing FREE EXAMS at our clinic! Thefreeexamconsistsofa30minone-on-oneappointment with the physiotherapist of your choice. They will listen to you about your problem and how it impacts you. They will take measurements to test how well you are moving and test your strength. After your exam, they will give you a written copy of:
• The cause of your problem • A plan for what successful treatment looks like
• Low Back • Neck • Arthritis • Sciatica • Hip
• Shoulder • Elbow • Hand/Wrist • Knee • Foot/Ankle
Appointments are free but limited; each therapist has 9 spots available. Don’t delay, register today by calling now!
If you are having pain or problems with day to day activities such as walking, standing, sitting for long periods, going up or down stairs, getting in or out of the car, sleeping or driving then you should schedule your exam now.
If you are a past or present patient or if you are referring a friend or family member (or the stubborn spouse above)… give them this Newsletter Insert and tell them to call us to schedule their free exam.
CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9
P: (905) 584-6747 F: (905) 584-6787 www.coresolutionsphysiotherapy.com
Free Mobile Download Get Easy Relief For Your Pain With A Simple Click...
Do you or someone you know suffer from back or neck pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home.
Go to www.spinebook.net/coresolutionsphysio for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!
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