Marketplace: Holidays

We Wish All of Our Patients a Very Merry Christmas! HEALTH & WELLNESS NEWSLETTER 2019

DISCOVER HOW TO RELIEVE YOUR TENSION THIS HOLIDAY SEASON INSIDE!

WWW.MARKETPLACEWELLNESSCENTER.COM

HEALTH & WELLNESS NEWSLETTER 2019

RELIEVE YOUR TENSION THIS HOLIDAY SEASON! The holiday season is upon us – and with the hustle and bustle of activity often comes the dreaded holiday aches and pains. This time of year can take a tough toll on one’s body, especially on the neck, shoulders, and back. Running around shopping for holiday gifts, standing in the kitchen cooking extravagant meals, and long car rides to visit loved ones are just a few of the many reasons why people tend to experience pain during the holiday season. With all this unusual activity that only comes around once a year, certain trigger points in your body can tense up, creating discomfort. Fortunately, at Marketplace Physical Therapy, we know a couple stretches you can do on your own to find relief – so you can get back to the holiday festivities! We want you to be able to enjoy all of your holiday activities. For more information, contact Marketplace Physical Therapy today!

YOUR TRANSFORMATIONAL SPECIALISTS FOR THE WELLNESS PROGRAM • Meet with a coach physically 2x per month • Coaches available anytime during business hours • Custom workout based on Dr. Recommendation • Continued Nutritional Guidance/Meal Planning

• 24/7 Access to Gym • Multiple Locations

Visit our site at www.marketplacewellnesscenter. com for more information.

CHIN TUCK SUPINE While lying down on your back with a small rolled up towel in the small curve of your neck, slowly draw chin towards your chest. The back of your neck will rise and the base of your neck should stay in contact with the towel.

SCAPULAR RETRACTION Stand tall, shoulders relaxed. Pull shoulder blades back and down. Don’t hunch your shoulders.

PRAYER STRETCH While in a crawl position, slowly lower your buttocks towards your feet until a stretch is

felt along your back and/or buttocks.

Back pain/poor posture

Tension in shoulders

Tension in neck

Being Grateful is Good For You! Discover how gratitude improves health!

Sudoku Puzzle Complete a sudoku puzzle for a chance to win a gift!

Have You Met Your Annual Insurance Deductible? Take advantage of your insurance deductible before the new year.

CALL US TODAY 951-684-2874

WWW.MARKETPLACEWELLNESSCENTER.COM

Print sudoku http://1sudoku.com

HAVE YOU MET YOUR ANNUAL INSURANCE DEDUCTIBLE?

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Orange Cranberry Bread Recipe

An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2020. Contact us today to schedule your appointment. 9 2 5 3 8 8 3 4 6 1 9 3 5 9 2 6 http://1sudoku.com ° 222047 - Level Medium

INGREDIENTS • 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda

• 1/2 teaspoon salt • 1 cup fresh cranberries • 1 teaspoon orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg

Sudoku PUZZLE The objective is to fill a 9×9 grid with digits so that each column, each row, and each of the nine 3×3 subgrids that compose the grid contain all of the digits from 1 to 9. DIRECTIONS Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy! www.joyfulhealthyeats.com/moist-orange-cranberry-bread

3 2 4 1 8 4

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Bring in this Sudoku puzzle, completed, and be entered into a drawing for bio freeze and a Starbucks gift card!

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http://1sudoku.com

n° 26328 - Level Medium

RIVERSIDE 3191 B. Mission Inn Ave. Riverside, CA 92507 6

RIVERSIDE / CORONA 4270 Riverwalk Pkwy Riverside, CA 92505 7

CHINO 14682 Central Ave Chino, CA 91710 1

REDLANDS 500 N. Orange St. Redlands, CA 92374

BEAUMONT 1620 E. 2nd St. Beaumont, CA 92223

WWW.MARKETPLACEWELLNESSCENTER.COM

Being Grateful is GOOD FOR YOU!

Gratitude and health. Feeling thankful can improve your health in both direct and indirect ways. Some research shows that the experience of gratitude can induce a sense of relaxation, improve the immune system, and decrease blood pressure. But grateful people also tend to cultivate better health habits, like eating more nutritious food, exercising, and avoiding risky behaviors. In addition, the optimism that stems from gratitude can create a healing attitude: research shows that people with optimistic attitudes have better outcomes after medical procedures. Gratitude and joy. Robert Emmons, an internationally renowned scientific expert on gratitude, has found that acknowledging the good in life has a tendency to amplify positive emotions, such as joy and contentment, because it helps us slow down. “I think gratitude allows us to participate more in life,” he says. “We notice the positives more, and that magnifies the pleasures you get from life.” Consider the last time you had a good cup of coffee—did you pay attention to the warmth of the cup on your hands, or the feeling of pleasure as you took the first sip? It’s easy to ignore these small moments of positivity in our day as we rush from one activity to another, but stopping to appreciate them makes them more powerful. Gratitude and resilience. Practicing gratitude can also make you better equipped to handle the difficulties of life that inevitably arise. In fact, according to Emmons, it’s an essential part of the process of healing from trauma. Even despair can be mitigated by the experience of appreciation for the good, however slight it might be. Many survivors of the Holocaust, when asked to tell their stories, remember most strongly the feelings of gratitude for food, shelter, or clothing that was offered to them. This sense of thankfulness for the small blessings helped them maintain their humanity despite experiencing a horrific tragedy. Many people with life-threatening illnesses also report decreased distress and increased positive emotions when they practice gratitude.

Recent MRI studies have mapped the gratitude circuitry in the brain, which activates a sense of reward, fairness, and decision-making—all aspects that help facilitate survival and post-traumatic growth. Emmons, R. (2010 November 16). Why gratitude is good. Greater Good. Retrieved from http://greatergood.berkeley.edu/article/item/why_gratitude_is_good . Emmons, R.A., Stern, R. (2013). Gratitude as a psychotherapeutic intervention. Journal of Clinical Psychology; 69(8), 846-855. Excerpts taken from https://www.takingcharge.csh.umn. edu/10-ways-be-more-thankful-person

• Move Freely • Alleviate Pain Naturally • Have More Energy • • Enjoy Activities Pain Free • Be Stronger •

FREE PHYSICAL THERAPY ANALYSIS

CALL US TODAY 951-370-1325! Must present coupon at appointment. Exp 02/08/20