Nebraska PT. Improve Your Health, Energy, & Fitness

Nebraska Orthopaedic Newsletter

Conquer Your Fitness Goals Pain Free! We Are Here to Help!

Nebraska Orthopaedic Newsletter

“It’s Time To Change Your Lifestyle For The Better!” IMPROVE HEALTH, ENERGY & FITNESS

It’s that time of year again, the beginning of summer when many of us feel compelled to meet our fitness goals for summer season. What will be your goals towards taking care of your health? Will you set a goal to lose weight, exercise more, eat better and increase your activity level? 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 goals 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. 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. 2. 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. Let the experts at Nebraska Orthopaedic Physical Therapy help you improve your mobility. Give us a call at the location nearest you today!

4 Simple Ways To Improve Your Lifestyle

1. 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. 2. 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. 3. LIMIT YOUR DRINKS. By this, we aren’t only referring to alcohol. Instead, try tocutbackon thecalorie-ladendrinks 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.

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 summer the healthiest yet.

4. 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. As summer begins to unfold,

PREPARE TO SWIM IN THE WATER SAFELY! Swimming is a great recreational sport thatcanbeenjoyedbypeople ofallages.But it’s importanttoknow how to be safe while you’re in the water. These important swimming safety tips are what you should be awareofbeforeyouheadout to the pool or beach.

• If you have a pool, secure it with appropriate barriers. Many children who drown in home pools were out of sight for less than five minutes and in the care ofoneorbothparentsat the time. • Protect your skin. Limit the amount of direct sunlight you receive between 10:00 a.m. and 4:00 p.m. and wear sunscreen with a protection factor of at least 15. • Drink plenty of water regularly, even if you’re not thirsty. Avoid drinks with alcohol or caffeine in them.

• Swim in designated areas supervised by lifeguards. • Always swim with a buddy; do not allow anyone to swim alone. • Never leave a young child unattended near water and do not trust a child’s life to another child; teach children to always ask permission to go near water.

Patient Spotlights

“Cannot thank them enough for giving me my quality of life back!” “Amazingstaff.Verywelcomingand friendly. Iwasapatienthere for2years after a bad car accident and cannot thank them enough for giving me my quality of life back after suffering from severe pain. Ross is amazing and I drive from Omaha because I trust them and would never go anywhere else.Thank you for caring so much about the patient. I always recommend them to everyone I know that needs PT.” - Becca J.

“Have made this difficult process enjoyable and bearable!” “Ihavebeen in rehabafteramicrodiscectomy in2014,mymeniscus,after3 foot surgery in 2016, and currently for my back. Lee is very knowledgeable, attentiveandpatient.All thestaff,Chris,Ross,Jedd,Linda,CarolandDayme are friendly, fun, helpful and have made this difficult process enjoyable and bearable! I would highly recommend NOPT to my family and friends!!!” - Sarah C.

Healthy Recipe

Try this stretch if you are experiencing leg pain. Relieve Pain In Minutes:

• 1/2 cup uncooked quinoa • 1 cup vegetable broth • 1 small onion, diced • 1 tbsp vegetable oil • 1 tbsp red wine vinegar • 2 tbsp soy sauce • 1 tsp smoked paprika For the Sauce: • 1 (28 oz) can tomato puree • 1 tbsp maple syrup • 1 1/2 tsp red wine vinegar

Loosens Stiff Legs

www.simpleset.net

• 1 head of green cabbage For the Filling • 3/4 cup brown lentils • 3 cups water QUINOA & LENTIL CABBAGE ROLLS

BUTTERFLY STRETCH

While in a sitting position, bend your knees and place the bottom of your feet together. Next, slowly let your knees lower towards the floor until a stretch is felt at your inner thighs.

Begin boiling the cabbage in 3 in of water until the leaves peel off easily (about 20 min). When done, allow them to cool. While cabbage is simmering, bring lentils to a boil in a separate small saucepan. Lower heat and allow to simmer for 35 minutes, adding water to the pot as needed. Drain any excess liquid. While lentils simmer, place broth into another saucepan, add quinoa, and bring to a boil. Let simmer for 20 min until all of the water is absorbed (about 20 min). Cook onion with oil in a large skillet over medium heat until soft and translucent (about 5 min). Add 1 1/2 cups of the cooked lentils and 1 cup of the cooked quinoa, along with red wine vinegar, soy sauce, smoked paprika, salt, and pepper to taste. Make sure ingredients are mixed before removing from heat. Preheat the oven to 350°. Stir all sauce ingredients together in a small bowl, then distribute about 1/2 cup of the sauce into the bottom of 9 x 9 inch baking dish. After peeling leaves off of the cabbage head, roll about 3-4 tbsp of filling into the center of each leaf until all filling is used. Place each roll into the baking dish. Spoon remaining sauce over the rolls, cover and bake for 1 hour. Let the rolls cool before serving.