Canyon. Improve Health, Energy, And Fitness

Wellness Expert Newsletter

• Improve Your Health, Energy, & Fitness • Exercise Essentials

• Patient Results • Health And Wellness Tips • Healthy Recipe

Stepping Into The New Year With Improved Health, Energy, & Fitness It’s that time of year again, the beginning of a new year when many of us feel compelled to make New Year’s Resolutions. What will be your resolutions towards taking care of your health? Will you set a goal to lose weight, exercise more, eat better and increase your activity level? (continued inside)

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Stepping Into The New Year With Improved Health, Energy, & Fitness (Continued)

Unfortunately, such declarations often fail after a month or two. This can often be attributed to two things: a lack of readiness to actually change bad habits and a pattern of setting unrealistic expectations. So what types of resolutions can we make that we’ll actually stick to? If you want to improve your health and increase your energy, here are some simple ways to change your lifestyle for the better.

1. Begin the day with protein. Eating protein for breakfast helps curb your appetite throughout the day and tends to improve your overall diet as well. While you may wind up consuming the same number of calories over a day’s time, you’ll be less tempted by high-fat snacks around dinnertime. Keep in mind that there are plenty of plant-based proteins available, including hemp seeds, black beans, almonds, edamame, and pumpkin seeds among them. 2. Limit your drinks. By this, we aren’t only referring to alcohol. Instead, try to cut back on the calorie-laden drinks popular this time of year. Concoctions such as sweetened coffee drinks, sodas, diet sodas and energy drinks can be detrimental to a healthy diet. Focus on a higher consumption of water during the day and to make it easy have a glass by your desk or carry a bottle around with you. 3. Try wearable technology. Research shows that people who use wearable technology, gadgets such as Fitbits, Garmin, and Withings, tend to stick to their exercise routine more faithfully than those who don’t. With many of them, you can track your heart rate, steps per minute, sleep cycles, and more. 4. Increase your range of motion. Avoid shortcuts when it comes to exercising. Strive for using the greatest range of motion. This may include making longer lunges, stretching arms more while jumping rope, or leaning over further during yoga. Whatever the case, doing so helps your muscles do more work per rep, which results in breaking down more tissue by the end of your workout. If you have difficulty reaching a full range of motion, or have discomfort, consult your physical therapist. 5. Reduce fatigue. As anyone who has tried and failed at establishing a regular exercise routine can agree, fatigue is the number one enemy. To help combat this, drink beet juice. Studies show that it can increase stamina by up to 16 percent. Furthermore, listen to music that keeps you motivated. Listening to the right music can actually expand your blood vessels by 26 percent. Work on a schedule routine that ensures you get enough rest, exercise, and activity. 6. Switch it up. If you’ve been plugging through the same fitness routine day after day, you may notice a reduction in strength gain. To avoid this, try different exercises, working out at different times of day, using different repetitions, or lifting different weights. Consider ways to add healthy decision-making to your lifestyle. Remember that putting things off doesn’t get you to where you want to be. We are here to help you reach your goals and achieve a healthy, pain-free lifestyle. Talk to your physical therapist at our practice today, or schedule a free 30 minute consultation to make your 2019 the healthiest yet.

Patient Results

“Unfailingly calm, caring, and compassionate!” “I made the decision to have my knee replaced without a lot of knowledge of really what would happen next. I found out. The process (and it continues) was more time consuming and more difficult than I would have imagined. One thing is clear---I could not have gotten through (and still get through) the ups and downs of knee rehabilitation without the professional staff at Canyon Sports Therapy. Danny and Jess were great. They were unfailingly calm, caring and compassionate. A marked contrast to my mood swings. They were always willing to answer questions, provide feedback, and most importantly—be honest with me. I’m still in the process—and will be for a long time. But I know I received a great start!” - D.D.

OUR MISSION “To restore physical ability and bring out your inner athlete.”

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A Smart Approach For A Successful Ski Season Our body responds brilliantly when subjected to progressive increasing stress. Plan to dose your activity by limiting your time as well as difficulty of the terrain you plan to take on. Begin your ski season on more gentle terrain. Allow your body the luxury of comfortably exploring its flexibility limit while at the same time subjecting muscles to manageable forces. Early in the ski season is when you are more likely to ingrain defensive movement patterns which over the long haul accelerate deterioration of ligaments, tendons and joints. Proper conditioning especially hip and core strengthening significantly helps. The best World Cup ski racers understand that their last run is what their brain remembers so they are quite careful to quit long before they fatigue and their skiing deteriorates. Tactful and graduated training ensures you will stay injury free and perform at your best. Call Canyon Sports Therapy now if you are experiencing any joint or soft tissue pain from skiing.

Canyon Sports Therapy is a proud sponsor of the Australian Freestyle Ski Team.

Exercise Essentials Try this simple exercise to keep you moving...

Shoulder Pattern Relieves Shoulder Pain

Stand with good posture with your arm down at your side, rotated in and thumb pointed down. Bring your arm and hand upward and across your body. As you do so, rotate your hand outward. Finish with your thumb pointed upward and your hand slightly above your head. Repeat 6-10 times for both shoulders.

Exercises copyright of

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

www.simpleset.net

Healthy Recipe: Spinach-Stuffed Mushrooms

INGREDIENTS • 20 medium mushrooms • 1/4 cup chopped shallots, scallions or onion • 2 cloves garlic, chopped • 1 tbsp balsamic vinegar • 1/2 tsp soy sauce

• 2 cups chopped fresh spinach • 1/2 cup Plain Oikos Organic Greek Yogurt • Salt and pepper to taste

INSTRUCTIONS Wash the mushrooms and carefully remove the stems without breaking the caps. Finely chop the stems. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1-2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3-5 minutes, until the mushrooms soften and release their juices. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat and let cool for a few minutes, then stir in the yogurt. Season with salt and pepper to taste. Preheat the oven to 350ºF. Stuff the spinach filling into the mushroom caps. Place the mushrooms in a baking pan and bake for 20 minutes, until tender. Remove from the oven and let sit for a few minutes for the filling to set before serving. Yields 20 mushrooms. http://www.organicitsworthit.org/make/spinach-stuffed-mushrooms