South Valley PT: How To Improve Your Health

Health & Fitness

Do You Wish To Be Happier & More Active? Improve Health, Energy & Fitness...

What goals are you willing to set 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)

Health & Fitness The Newsletter About Your Health And Caring For Your Body

Do You Wish To Be Happier & More Active? Improve Health, Energy & Fitness...

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. 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 dinner time. 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.

Call us today to speak with a physical therapist, or come on in for a consultation.

CALL TODAY! 408-365-8400 www.svpt.net

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Important Tips To Improve Your Fitness!

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. 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.

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 scheduled routine that ensures you get enough rest, exercise, and activity. 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 2018 continues to unfold, 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 consultation to make your 2018 the healthiest yet.

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“The Physical Therapy was great and I really enjoyed my visits!”

was within normal range, my BMI was within normal range but I had a very high percentage of body fat and lacked muscle. Kathy brought in one of the PT’s who looked over my results and made some recommendations about nutrition and some weight resistance training. I did my best to implement the recommendations and went back for a retest (only $10.00) 6 months later and was so pleased with my progress. I have been able to change the composition of my body by adding muscle and losing fat. I’ve still got a little ways to go and plan on retesting again in another few months.I was a perfect example of why you should get one of these tests done, as Kathy said weight alone is not an indication of good health.”

“So my story is a little different…I came to SVPT about 3 years ago to rehab a knee injury. The PT was great and I really enjoyed my visits! I learned a lot about my injury and how to strengthen the muscles around the knee to avoid hurting myself in the future. So fast forward a couple of years…I get SVPT’s newsletter every month and I was intrigued by the body composition coupon and decided to call and see what that was about. I spoke with Kathy on the phone and scheduled a time to come in a meet with her. We did the body comp and she went over the results. I went in thinking I’m in pretty good shape. I’m 5’8” and weighed 140 pounds. The test determined that I was what’s called “skinny fat”. By all accounts looking at me, my weight

Make sure to follow us on Facebook for our daily thread of Monday Meatless Menus, Tuesday Tasty Treats, Wednesday Workouts, Thirsty Thursday Smoothies and Fit Fact Fridays!

• Track weight loss • Track muscle mass gains/losses • Measure caloric intake levels Only $25 Full Body Composition Analysis GET THE INFORMATION YOU NEED TO FEEL AND LOOK YOUR BEST!

CALL TODAY! 408-365-8400 Fax: 408-365-8417

For scheduling and pricing questions please email [email protected]

Practice News

We want to not only help our patients but we love to give back to our community. Discover our events, recipes and goings on.

Patient Referral Program Do you want to take advantage of our Patient Referral Program but don’t have a card handy? Just clip this card from the newsletter, add YOUR name and phone number and give it to a friend or family member. For every new patient you refer we will give you your choice of a gift card to the movies (good for 2 admissions), $20.00 for coffee or tea at Peet’s or a $25.00 gift card for Le Boulanger. Remember each patient you refer must bring in a referral card and be a NEW patient to the clinic. South Valley Physical Therapy Would Like To Say Thank You! Thank You!

CALL TODAY! 408-365-8400 Fax: 408-365-8417

Name: Phone:

For scheduling and pricing questions please email [email protected]

Eating Right Never Tasted So Good!

Chickpea Tuna Salad

INGREDIENTS • 2 cans chickpeas, drained and rinsed • 1/2 cup celery, chopped small • 2-3 pickles, chopped small • 1/4 cup nutritional yeast • 3 green onions, chopped • 1 small apple, peeled and chopped • 1 tbsp low sodium soy sauce or Bragg’s liquid aminos

CASHEW MAYO • 1 cup raw cashews, soaked for an hour in warm water • 2 tbsp lemon juice • 1/2 tsp salt

• 2 tbsp apple cider vinegar • 1/2 tsp ground mustard • 1/2 cup water

INSTRUCTIONS In a large bowl, mash the chickpeas with a potato masher (or fork) until they are mostly mashed. You can leave a few beans whole if you’d like. Add the rest of the ingredients, and as much mayo as you prefer. Cover and place in the refrigerator for at least 30 minutes if you can, to let the flavors come together and allow it to become cold. You can serve right away too, it will still be good! Serve with whole wheat bread, lettuce, sliced tomatoes and mustard for a ‘Tuna’ Sandwich, or on a bed of greens or stuffed into a big beautiful ripe tomato. CASHEW MAYO Drain the soaked cashews. Add cashews and the rest of the mayo ingredients to a high powered blender and blend a few minutes until smooth. Store any leftover ‘mayo’ in the fridge for about a week.

What you can do to relieve pain and feel energized! 2 Easy Stretches

RELIEVES LOWER BACK PAIN

STRENGTHENS HIPS & KNEES

Exercise Ball - Prayer Stretch While kneeling with an exercise ball in front of you, slowly lean forward and roll the ball forward until a stretch is felt. Hold for 10 seconds and repeat 3 times.

IT Band Stretch - Sidelying Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 10 seconds and repeat 3 times.

Exercisescopyrightof

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Does Your Friend or Family Member Need Physical Therapy? Tell Them to Check Us Out!

Do You Have Friends Or Family Unable To Do The Following? • Climb stairs without pain • Bend and move freely

If you know someone suffering with aches and pains give the gift of health. Refer them to South Valley Physical Therapy today. Pass along this newsletter or have them call us directly for a Pain Relief Consultation.

CALL TODAY! 408-365-8400 Fax: 408-365-8417

• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle