Nestor PT: Prevent Injuries with Physical Activity

Smoke Roasted Beet Salad

No joke, this might be one of the most flavorful dishes I have ever made! This recipe is all about the beets…Fresh beets, not canned. Red and golden beets are washed and trimmed and placed on a charcoal the grill for indirect grilling. Add wood chips to up the smoke flavor. Smoke roast for 45-60 minutes until fork tender. Let the beets cool for 10-15 minutes. Peel and slice the beets and pour 2 tablespoons of the smoky golden raisin vinaigrette over the beets. The beets will absorb the dressing while still warm. Beets can be added to the salad warm after slicing. I let the beets sit the in the golden raisin vinaigrette in the fridge and served them chilled. If you make the beets ahead of time this is an easy and quick salad to pull together. Toss the salad greens with some of the golden raisin vinaigrette. Now build you salad with your favorite ingredients. I used goat cheese, walnuts, dried cranberries, and pancetta crumbles. Drizzle some additional dressing over the salad and add the chilled beets. Golden Raisin Vinaigrette: Add 1 cup of golden raisins, 1 shallot, 3 garlic cloves, ¼ cup champagne vinegar, ¾ cup of water to a food processor and mix. Then slowly add the olive oil when the processor is running. I made the dressing smoky by smoking the raisins, shallot, and garlic during the first 10 minutes of smoking the beets (see picture). I served the salad with smoke-roasted salmon seasoned with mustard, lemon zest, and dill. Spread a “thin” layer of mustard over the salmon. The mustard adds flavor and helps the lemon zest and the dill stick the salmon. Add salt and fresh cracked pepper. Indirectly grill for about 25-30 minutes depending on the size of your salmon.

The salad can be prepared ahead of time and grilling the salmon is quick. Enjoy!

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Arthritis InTheNeck

CedarPlankedSmokedCheese

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? Whilepainmedicationscanhelp 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 therapyandexercises,rangeofmotioncanbereturned.Whilephysicaltherapy cnot restore the cartilage or change the bony structure, it can certainly helpyourneckmovebetter,becomestronger, reducepainandgiveyou the pwer 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 range fmotio. 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 thir 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 thir nose and youwill see theywill falter forward.This isbecause thenormal linesofgravity through thebody changewhen thespineposturechanges. If youorsomeone youknowhas poorbalance, itcouldbeaproblemwith theirposture. Gtyourneckmovingand feelingbetter.Callus to learnmoreaboutour programs today!

Servewithgrilled bread or fancy crackers. Enjoy!

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Try thismovement forneckpain relief. RelievePain InMinutes:

Patient Success Spotlight

RelievesNeckPain

www.simpleset.net

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

www.nestorphysicaltherapy.com

CallToday! 401-356-4777

www.nestorphysicaltherapy.com

Call Today! 401-356-4777

www.nestorphysicaltherapy.com

www.nestorphysicaltherapy.com

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