ARUGULA, GRAPE, AND SUNFLOWER SEED SALAD Healthy Recipe
4 Tips to Quickly Relieve Your Headache
Most everyone has experienced a headache at some point in their lives. In fact, over 10 million people in the US suffer with daily headaches. The vast majority of headaches stem from limitations with neck motion. Headaches result from the spasm of arteries in the scalp and sometimes, the brain. Different triggers can occur from chemical sensitivities to pH or sugar imbalances in the blood. Often, the spasms are caused by irritations of the muscles in the neck and scalp that trigger the nerves to go into overdrive, causing a dull ache or even sharp pain. Here’s what you can do to prevent headaches: 1. Watch your posture – Alignment of the neck and upper back is crucial to alleviating the strain on the neck muscles. Be conscious throughout the day of how you are holding your posture. Bring work up to eye level and makesure thatyourcomputerscreen ishighenough toalleviateneckstrain. 2. Drink more water – A common cause of many headaches is dehydration. If you feel thirsty, then your body is already dehydrated. Avoid caffeinated beverages, as these are diuretics, causing you to lose water. Keep a glass of water next to your desk or in reach, and work to refill it 4-6 times during the day. 3. Balance your pH – The acidity of your blood can make you more prone to headachesand feeling tired.Makesure thatyoueatenoughgreenvegetables, leanproteinandavoid fattyorprocessed foods.Also,scalebackon thecoffee, as it is very acidic. Water also helps to balance your pH, so repeat step 2. 4. Exercise and therapy – Exercise helps to regulate your pH, reduce neck strain and improve your mood. If you find yourself suffering with headaches more than2 timesaweek, thenyoushouldseek theexpertiseofourphysical therapists. These symptoms can be the result of an underlying problem with your neck and need to be treated. Staff Spotlight MICHELLE PHILOPENA, PT is a Physical Therapist with over 29 years of experience working in a variety of settings and capacities. She received her Bachelor of Science in Physical Therapy from Ithaca College in upstate New York in1990whereshewasalsoactiveoncampus in theSchoolofMusicasanoboist. Her first job was in Schenectady, NY in Acute Care and Inpatient Rehabilitation and then she moved to southern California. She worked in San Diego for Scripps Health in Acute and Sub-Acute Care, Chronic Pain, Sport Medicine and the Outpatient Department. After moving to Virginia Beach in 1996 she continued her career working for Sentara Healthcare. There she worked in a variety of positions and eventually focused her education and practice in developing skills for the Outpatient setting. She went on to earn her Doctor of Physical Therapy Degree from Virginia Commonwealth University in 2008. Then in 2016 she started a small private practice in Virginia Beach providing Physical Therapy to patients recovering from many different types of injuries, illnesses and surgeries. Dr. Philopena has been involved for many years in the American Physical Therapy Association (APTA) and the Orthopedic Section of the APTA. She is also a Certified Exercise Specialist in Cancer Rehabilitation and has lectured in the community on a variety of topics.
Ingredients
• 7 cups loosely packed baby arugula • 2 cups red grapes, halved • 2 tbsp toasted sunflower seed • 1 tsp chopped fresh thyme • 1/4 tsp salt • 1/4 tsp ground black pepper
• 3 tbsp red wine vinegar • 1 tsp honey • 1 tsp maple syrup • 1/2 tsp stone-ground mustard • 2 tsp grapeseed oil
Instructions Combine vinegar, honey, syrup, and mustard in a small bowl. Gradually add oil, stirring with a whisk. Combine arugula, grapes, seeds, and thyme in a large bowl. Drizzle vinegar mixture over arugula; sprinkle with salt and pepper. Toss gently to coat.
Michelle’s career experience includes working with diagnosis in many areas including orthopedics, sports medicine, neurology, trauma, cancer, chronic pain, wellness programs and aquatic therapy. She believes the most effective Physical Therapy treatments are individualized to each patient with the goal of returning to a full, active, healthy lifestyle. She strives to provide a positive, supportive atmosphere for her patients and is excited to be a part of the Balance Physical Therapy Team.
She moved back to the Northeast with her family in 2018 to be closer to the mountains and currently resides with her husband and two sons in Goffstown. Michelle enjoys being active with her family, playing soccer, practicing yoga, skiing, hiking, gardening, cooking and traveling.
Call Balance Rehab at 603.890.8844 , or visit our website at balance-rehab.com to schedule your appointment today!
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