A Healthy Side Dish for Dinner Tonight!

A Healthy Side Dish for Dinner Tonight!

Quinoa Pilaf

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Category: Side Dishes

Yield: 2 - 4

Ingredients

  • 1 3/4 cup water
  • 3/4 cup quinoa
  • 1 Tablespoon plus 1 teaspoon olive oil, divided
  • 1 red bell pepper, seeds removed, chopped
  • 2 scallions, sliced thin
  • 2 teaspoons white wine vinegar
  • sea salt and ground pepper to tasted

Instructions

  1. Combine water and quinoa in medium sauce pan, bring to boil.
  2. Reduce heat, cover and simmer until tender, about 15 minutes.
  3. Drain and place in mixing bowl.
  4. Heat 1 teaspoon olive oil in small skillet over medium heat. Add bell pepper and scallions and cook until softened, about 3 minutes. Add to quinoa, along with white wine vinegar and remaining oil. Stir to combine. Season with salt and pepper to taste.
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9 Risk Factors for Developing Sciatica

9 Risk Factors for Developing Sciatica

Sciatica is a common pain problem that affects about 5% of adults. Sciatica is a symptom rather than a specific diagnosis: sciatic pain can have a number of different causes, and getting a proper diagnosis is key in getting relief from this condition.

While pinpointing the root cause of sciatica can be challenging, the medical research has established the factors that increase the risk of a person developing sciatic nerve pain.

Here are the nine most common risk factors for developing sciatica:

1. Aging

As we get older, we lose flexibility and it takes us longer for our body to heal from injuries. One of the most common types of pain associated with aging is lower back pain, and back pain is very closely linked to sciatica.1,2

2. History of Low Back Pain

Research shows that patients who have problems with low back pain are more likely to eventually develop sciatica. Low back pain can result in a general inflammation in the lumbar spine, and this can start to spread to the sciatic nerve.

3. Smoking

It’s no secret that smoking is bad for your health, and it’s also clear that smokers are more likely to suffer from back pain and sciatica.3

Smoking isn’t just bad for your lungs and cardiovascular system; it’s also associated with inflammation, poor circulation, and a weakened immune system. This makes it harder for your body to function properly and makes it more difficult for your body to heal from injuries.

4. Overall Poor Health

Wellness is about flexibility and movement, and if our general health is poor, it’s difficult to stay active and healthy. Research shows that physical fitness is a great way to prevent and treat back pain.4

In addition, poor cardiovascular health is closely associated with a general inflammatory response in the body, which also increases the chances of musculoskeletal pain and sciatica.5

5. Obesity

Being overweight is one of the strongest predictors of back pain and other musculoskeletal problems, including sciatica.

Research shows that adipose tissue actually creates inflammatory markers which can affect our whole body, including our cardiovascular and nervous system. Remember: all sciatica pain is caused by inflammation of the sciatic nerve, and sciatica is more likely if your whole body is in an inflammatory state.

6. Work-Related Injuries

Repetitive movements or being too sedentary are detrimental to your musculoskeletal health, and this holds true for sciatica, as well.

Studies show that work-related activities can lead to sciatic nerve pain. Here are a few of the work conditions that have been associated with sciatica in the medical literature:

  • Standing or walking for long stretches.
  • Driving for long periods of time.
  • Pulling or kneeling for more than 15 minutes at a time.
  • Whole-body vibration.

If your work includes any of these activities, it’s critical to take breaks frequently, rest, and stretch a bit to prevent muscle injury and pain.

7. Sleep Problems

Research shows that poor sleep quality is associated with back pain and sciatica. This is a difficult issue, as poor sleep is also associated with other health issues, such as poor general health, obesity, and chronic pain. Sleep dysfunction is also associated with generalized inflammation, which is also linked to chronic pain.

8. Direct Injury

Less frequently, sciatica can be caused by an injury to the hip or buttocks, resulting in pain. One example of this would be sitting on a bulky wallet, which puts pressure on the nerve directly.

9. Psychological Distress

Low back pain and sciatica are linked to stress, as well. Monotonous or unsatisfying work and general stress can lead to chronic musculoskeletal pain.

A Whole Body Approach to Recovery

As you can see, many different factors play a role in the development of sciatica. Typically, it’s not just a single issue that results in pain, but a combination of factors. That’s why the most effective treatment and prevention of future episodes require a whole-body approach that looks at the root cause of your pain.

Medical References

  1. Cook CE, Taylor J, Wright A, Milosavljevic S, Goode A, Whitford M. Risk factors for first time incidence sciatica: a systematic review. Physiotherapy Research International 2014 Jun;19(2):65-78. doi: 10.1002/pri.1572. Epub 2013 Dec 11. Review. PubMed PMID: 24327326.
  2. Parreira P, Maher CG, Steffens D, Hancock MJ, Ferreira ML. Risk factors for low back pain and sciatica: an umbrella review. Spine J. 2018 Sep;18(9):1715-1721. doi: 10.1016/j.spinee.2018.05.018. Epub 2018 May 21. Review. PubMed PMID: 29792997.
  3. Lee J, Taneja V, Vassallo R. Cigarette smoking and inflammation: cellular and molecular mechanisms. Journal of Dental Research 2012;91(2):142-9.
  4. Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. Published 2016 Apr 25. doi:10.3390/healthcare4020022
  5. da Cruz Fernandes IM, Pinto RZ, Ferreira P, Lira FS. Low back pain, obesity, and inflammatory markers: exercise as potential treatment. J Exerc Rehabil. 2018;14(2):168-174. Published 2018 Apr 26. doi:10.12965/jer.1836070.035
Good for You Delisciousness!

Good for You Delisciousness!

Roasted Cauliflower and Brussels Sprouts

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 4 - 6

Ingredients

  • 1 medium cauliflower cuts into 1-inch florets.
  • 2 cups Brussels sprouts, ends trimmed and halved
  • 4 Tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 1/2 teaspoon fresh rosemary (or 1/2 t. dried rosemary)
  • sea salt and pepper

Instructions

  1. Preheat oven to 450 degrees. In a large bowl, combine all ingredients. Spread vegetables in a single layer on a large baking sheet. Roast until vegetables are crisp-tender and beginning to brown at the edges, about 20 minutes.
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Detox Immune-Boosting Soup

Detox Immune-Boosting Soup

Detox Immune Boosting Soup

Category: Soups

Cuisine: American

Yield: 8

Ingredients

  • 2 Tbsp olive oil
  • 1 onion, chopped
  • 3 large celery stalks, chopped
  • 2 large carrots, peeled and chopped
  • 1 cup mushrooms, sliced
  • 10 cloves garlic, minced
  • 8 cups chicken stock
  • 2 bay leaves
  • ½ tsp. turmeric
  • ½ tsp. crushed red pepper
  • 1½ tsp. sea salt
  • 1 (15 oz) can chickpeas, drained and rinsed
  • 3 cups shredded rotisserie chicken
  • 2 cups baby kale leaves

Instructions

  1. In a large pot or dutch oven, heat oil over medium-high heat and sauté onion, celery and carrots, stirring occasionally, about 5 minutes. Add mushrooms and garlic, cooking another 3 minutes.
  2. Stir in the chicken stock, bay leaves, turmeric, crushed red pepper, salt and chickpeas; bringing to a boil. Mix in shredded chicken, cover and turn down heat to a simmer for 15 to 20 minutes.
  3. Add kale, cover and simmer an additional 5 minutes. Discard bay leaves, serve and enjoy!
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How to Reduce the Risk of Snow Shoveling Injuries

How to Reduce the Risk of Snow Shoveling Injuries

shoveling-snow-at-night

When the snow starts to fly, your trusty shovel is often the only thing between you and a day spent snowed in. If used improperly, however, that same shovel could leave you with a painful (and maybe even debilitating) injury. Statistics from emergency room and primary care visits provide plenty of evidence that it happens to lots of people every year. That said, it is certainly possible to remove snow from your sidewalk and driveway safely. Here are a few techniques that will help you reduce your risk of snow shoveling injuries. 

How to Reduce Your Risk of Snow Shoveling Injuries 

The first thing to do when facing the cold is to make sure your body is nice and warm – warmed up, that is. Snow shoveling is an aerobic activity, so it’s wise to treat it the same way you would a jog or a swim. Walk briskly for five minutes, do 100 jumping jacks, or simply march in place. Stretch your lower back, hamstrings, and arms to make sure they’re limber and flexible. Your chiropractor can show you specific stretches that will help get your muscles and joints in shoveling shape. 

Next, consider your tools. Having the right ergonomic shovel is a great help when it comes to removing stress on the spine. Choose a shovel that has a curved handle for better ergonomics. A shovel with a small, plastic blade limits the amount of weight you’ll end up lifting, reducing the risk of strain and injuries. Choose your clothing carefully as well. Good quality boots with plenty of traction will keep your feet warm and dry while reducing the risk of slipping. 

Once you’re prepared, it’s time to shovel. Push the snow to the side rather than lifting it whenever possible. When you do have to lift, the key word is “straight.” Face the snow straight on, with your hips square. Bend at the knees, take on a small load, and lift with your legs while tightening your stomach muscles. Keep your back straight: don’t twist to toss the snow to the side. Instead, move your feet.  

Proper pacing is another effective way to avoid injuries. If you are dealing with a foot of snow, don’t try to get all of it in a single scoop. Instead, remove it in layers from the top a few inches at a time. Take a break every fifteen minutes, or if you start to feel overworked. Stretch your arms, switch out your gloves or hat if they’ve gotten soaked, and remember to drink plenty of water.  

The number one way to avoid shoveling injuries is to let something (or someone) else do the work. A snow blower is a great investment if you live in a snowy area or have lots of ground to cover. If you suffer from back pain or have a previous injury, consider hiring someone else to do the job. 

If you tend to have back pain after shoveling, consider checking in with a chiropractor about it. Your chiropractor can help you identify areas where your technique could be changed for better safety and effectiveness. He or she can also suggest specific exercises and stretches that will improve your core strength and flexibility. With a little caution and know-how, you and your shovel can handle any winter challenge that comes your way. 

A Healthy Pumpkin Pie Recipe!

A Healthy Pumpkin Pie Recipe!

Pumpkin Pie

Prep Time: 20 minutes

Cook Time: 1 hour

Total Time: 1 hour, 20 minutes

Category: Desserts

Cuisine: American

Yield: One 9' pie

Ingredients

  • For the pastry:
  • 1½ cups whole grain einkorn flour, whole wheat pastry flour, or other whole grain, finely milled flour of your choice
  • ½ teaspoon salt
  • 3 oz. (6 tablespoons) butter, cut into ½-inch squares and frozen
  • 2½ oz. (5 tablespoons) lard, cut into ½-inch squares and frozen (or replace with more butter if you prefer an all butter crust)
  • 2 tablespoons ice water
  • For the pumpkin custard:
  • 2 cups pumpkin puree (follow instructions for roasting pumpkin below, or use canned 100 percent pumpkin puree)
  • 1¼ cups heavy cream or coconut milk
  • 2–8 tablespoons maple syrup (sweeten to taste)
  • ½ teaspoon salt
  • 1 teaspoon cinnamon
  • 1 teaspoon ground ginger
  • ½ teaspoon nutmeg
  • ⅛ teaspoon ground cloves
  • ⅛ teaspoon allspice
  • 2 large eggs
  • 1 large egg yolk
  • If roasting pumpkin: Cut baby pumpkin in half. Scoop out seeds and bake at 375°F until soft, about 30–60 minutes, depending on size. Let cool, then scoop out flesh and mash before proceeding with recipe.

Instructions

  1. Prepare pastry: Place flour and salt in the bowl of a food processor (or bowl, if making by hand). Add chopped, frozen butter and lard to flour and pulse to combine (or incorporate with cold hands or a pastry blender), until mixture resembles large peas. Add water a little at a time until pastry just starts to come together in a ball. Dump onto counter and shape into a ball, then flatten into a disk about ½-inch thick. Wrap pastry. Allow to rest and chill in refrigerator for at least 45 minutes before using.
  2. Prepare crust: Dust countertop with a little flour and roll out pastry to fit a 9-inch deep dish pie pan. Fit pastry into pie pan and trim edges, then crimp to form a border. Set aside in fridge to chill while you finish the custard. (You can save the trimmings to make decorative leaves or other garnishes if you like.)
  3. Prepare custard: Place pumpkin, cream or coconut milk, maple syrup (start lower, you can always add more to taste), salt, and spices in a blender. Blend until completely smooth, about 1 minute. Taste for sweetness and adjust as necessary. Once sweetened to your liking, add eggs and egg yolk and blend until smooth.
  4. Bake pie: Preheat oven to 350°F. Pour pumpkin custard into prepared pie shell and place in center rack of oven. Bake until pie is just set, with a slight jiggle in the center, about 45 minutes to an hour. Remove from oven and let cool on rack to at least room temperature before serving. Slice or refrigerate until ready to serve.

Notes

Recipe notes: All in all, pumpkin pie isn’t really difficult to make, but I’ve found a couple of secrets that ensure success:

Use roasted pumpkin flesh from baby pie pumpkins. In my experience, taking the time to roast the pumpkin yourself results in a deeper flavor and superior texture. Canned, 100 percent pumpkin puree works in a pinch, but make sure you don’t accidentally get pumpkin pie puree, which contains added sugars.

Make the custard in a blender. I find that incorporating the extra air into the custard gives it a more silken mouth-feel.

Bake the pie until just set. This results in a dense, creamy texture and limits the chance for cracks. (But if it does crack, not to worry, it’ll still taste great!)

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Fitness Lessons from the Dance Studio

Fitness Lessons from the Dance Studio

Tuniertänzer

 For those who want to get fit, but find the thought of working out at a gym about as appealing as a root canal, dancing may be the answer. Dancing is a fun way to get off the couch and exercise without it actually feeling like work (most of the time, anyway). People who dance regularly point out that it can help you manage your weight, maintain your flexibility and improve your coordination.  Plus it’s a social activity, so you can make new friends or enjoy old ones while you’re at it! 

The TV show “Dancing with the Stars has contributed to a sort of popular renaissance for ballroom dancing in the U.S. Dance classes teaching tango, foxtrot and salsa are quick to fill up, and the demand is growing. But did you know that, entertainment value aside, dancing may also have more health benefits—physically and mentally—than most people realize? 

Dancing has been found to boost memory and help reduce your risk of dementia as you age, according to a study published in the New England Journal of Medicine. The part of the brain responsible for memory, the hippocampus, normally shrinks as we grow older. Those who dance show greater volume in the hippocampus. Of 11 physical activities included in the study, only dancing reduced dementia risk. 

According to Dr. Joe Verghese, a professor at New York’s Albert Einstein College of Medicine, “Dance, in many ways, is a complex activity. It’s not just purely physical.” Although the exercise itself increases blood flow to the brain, dancing also involves having to memorize steps, anticipate your partner’s moves, and is a very social form of exercise. 

Dancing can also relieve stress and reduce depression. The social contact that happens during dance lessons and at dance events allows you to meet new people who can become part of your support network. It has been shown to increase energy levels as well. 

Dancing is a great way to get cardiovascular exercise, and it may provide even greater benefits than the cardio you get at the gym. An Italian study found that the patients with cardiovascular disease who started waltzing on a regular basis had healthier hearts, better breathing, and a more improved quality of life than patients who walked on a treadmill or biked for exercise. 

Those interested in losing weight can also look to dancing. A study in the Journal of Physiological Anthropology found that people who enrolled in a dance training program lost as much weight and increased their aerobic power as much as those who practiced biking or jogging. 

Tango, which is enjoying one of the largest resurgences in ballroom dancing, can help improve your balance. Tango requires dancers to have good posture and balance while quickly executing complicated movements that often require rapid changes in direction. 

Don’t worry if you feel you have two left feet. Most people can significantly improve their dancing ability with just a little practice. And it’s important not to be too critical of yourself. There are a lot of beginners out there, many of whom feel unsure about their dancing. Just relax and have fun with it, and you will find the improvement in your fitness a nice side benefit! 

 

Here’s a Soup Recipe to Warm Up a Chilly Day!

Here’s a Soup Recipe to Warm Up a Chilly Day!

SKINNY SLOW COOKER POTATO SOUP

Prep Time: 15 minutes

Cook Time: 6 hours

Total Time: 6 hours, 15 minutes

Category: Soups

Cuisine: American

Yield: 6 - 8

Ingredients

  • 6 - 8 slices cooked turkey bacon, diced
  • 2 lbs Yukon gold potatoes, peeled and diced into 1/2 inch pieces
  • 1 yellow onion, peeled and diced
  • 4 cups reduced sodium chicken stock
  • 12 oz can low fat evaporated milk
  • 2 Tbsp cornstarch
  • 4 oz reduced fat cream cheese, softened
  • 1 cup cheddar cheese, shredded
  • 1 tsp kosher salt
  • 1/2 tsp black pepper
  • pinch ground celery seed
  • sliced green onions or chives, for garnish
  • additional shredded cheese, for garnish
  • additional bacon, for garnish

Instructions

  1. 1. To a 4 quart or larger slow cooker, add bacon, potatoes, onion and chicken stock and stir to combine. Cover and cook on LOW for 6-8 hours, or HIGH for 3-4 hours, until potatoes are very tender.
  2. 2. Combine evaporated milk and cornstarch, whisking to combine until no lumps remain. The last 30 minutes of cooking, add cream cheese, cornstarch/milk mixture, shredded cheddar, salt, pepper and celery seed. Stir to combine, cover and continue cooking 30 minutes.
  3. 3. Remove lid and mash about half of the potatoes with a potato masher to thicken the soup up even more.
  4. Serve garnished with any of the toppings. Leftovers can be refrigerated in an airtight container for 3-4 days.
  5. STOVETOP INSTRUCTIONS:
  6. 1. Add a slight drizzle of olive oil or butter to a dutch oven or large heavy bottomed pot. Add onions and cook 2-4 minutes. Add in diced bacon, diced potatoes and pour in chicken stock.
  7. 2. Bring to a boil, then reduce heat to a high simmer and cook for 15 minutes, or until potatoes are tender. Whisk cornstarch into evaporated milk until no lumps remain.
  8. 3. Add mixture to pot along with the cream cheese, shredded cheddar, salt, pepper, and celery seed. Stir to combine and simmer 5 minutes or so, until slightly thickened.
  9. Mash about half the potatoes with a potato masher, then serve with desired garnishes.
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Benefits of Zinc

Benefits of Zinc

Zinc is the second most common mineral in the human body (after iron) and is found in every one of our cells. It plays a vital role in many of the body’s functions, so ensuring that you get enough zinc in your diet is important. It is essential for helping the body to heal and for the maintenance of a healthy immune system. It is also important is supporting the senses (taste, sight, and smell), blood clotting and healthy thyroid function.

Zinc is one of the most important minerals for fertility and general reproductive health. It is necessary for proper levels of testosterone in men and the maintenance of a healthy libido. The mineral also plays a key role in the healthy development of sperm, and abundant levels of zinc have been shown to be protective of the prostate, reducing the risk of prostate cancer. The belief that oysters have aphrodisiac properties actually does have some basis in truth. Oysters have one of the highest concentrations of zinc of any food. In women it regulates estrogen and progesterone and supports the proper maturation of the egg in preparation for fertilization.

Ensuring you have an adequate level of zinc can help reduce your risk of insulin sensitivity, one of the precursors to diabetes. It supports T-cell function, which boosts the immune system when the body is under attack by bacteria and viruses.

Zinc deficiency is not common in the developed world, but those with anorexia, alcoholics, the elderly and anyone with a malabsorption syndrome such as celiac disease or Crohn’s disease is at higher risk. Zinc deficiency symptoms include frequent colds, poor wound healing, poor growth, loss of appetite, weight loss, dermatitis, psoriasis, hair loss, white spots on the nails, night blindness and depression.

Following is the recommended daily intake of zinc for different age groups:

Infants birth – 6 months: 2 mg/day

Infants 7 – 12 months: 3 mg/day

Children 1 – 3 years: 3 mg/day

Children 4 – 8 years: 5 mg/day

Children 9 – 13 years: 8 mg/day

Adolescent boys 14 – 18 years: 11 mg/day

Adolescent girls 14 – 18 years: 9 mg/day

Men 19 years and older: 11 mg/day

Women 19 years and older: 8 mg/day

Pregnant women 14 – 18 years: 12 mg/day

Pregnant women 19 years and older: 11 mg/day

Breastfeeding women 14 – 18 years: 13 mg/day

Breastfeeding women over 18 years: 12 mg/day

Children should never be given zinc supplements without first consulting with a pediatrician. If supplements are necessary, a copper supplement should be taken as well, as a high intake of zinc can deplete levels of copper.

You should be able to get adequate zinc from eating a healthy, balanced diet rich in whole foods. The body absorbs between 20% and 40% of the zinc present in food. The best sources of zinc are oysters, red meat, poultry, fish, shellfish, cheese, legumes (such as soybeans, black-eyed peas, and peanuts), cooked greens and seeds (such as pumpkin and sunflower).

 

Winter Fitness Tips for the Rest of Us

Winter Fitness Tips for the Rest of Us

Do you have family members, close friends or coworkers who just can’t wait for the winter weather to get here? Maybe they’re hardcore skiers or snowboarders. Maybe they’re ice skaters or hockey players. Or perhaps they’re all-season runners looking forward to a change of pace. Whatever they’re into, this article IS NOT FOR THEM. This article is for the rest of us.

One of the great challenges faced by many people who live in four-season climates is how to stay active and get enough exercise once the temperatures start dropping. When it’s cold and wet outside, few of us have the “Just Do It” mentality of Olympic marathoner Joan Benoit. She’s inspired a well-known Nike commercial that showcases her commitment. Joan (bless her) takes one look out the door of her Maine cottage at 5:25 in the morning, sees a raging snowstorm, and goes out for her morning run anyway. That’s why Joan is an Olympian.

But no matter how important we know it is to remain active during the cold months, most of us still need a little inspiration—and a plan. To help out, we’ve compiled a list of tips to help you get your winter exercise this season.

Outdoor Fitness Tips

  • Don’t let the cold weather keep you indoors. Bundle up, wear lots of layers, don’t forget your gloves and hat, stretch first, and then step out to enjoy the brisk air.
  • Remember your New Years’ Resolutions about exercise, and try to keep to them. Just a 10-15 minute walk every day before dinner can do wonders to keep you healthy and fit.
  • Buy yourself a pedometer and set a goal of walking 10,000 steps a day. If you’ve got a dog, his or her walks are great opportunities to add to your daily total.
  • Go for walks in the snow, or just go outside and rake leaves or do other work in the yard.
  • If you’re fit (check with your doctor first), rather than lamenting that accumulation of snow, go out and shovel some of it. It’s one of the best forms of exercise you can get provided that you use proper form and take the right precautions.
  • If you’re normally athletic and in good shape, consider learning a new winter sport such as skiing or snowboarding.
  • If you’re more sedentary, consider lower-impact sports such as snowshoeing, cross-country skiing, tobogganing, or skating.
  • Plan your social activities around your exercise plan, and allow your friends and family to get in on the fun—and the exercise—too.

Indoor Fitness Tips

  • Remember the benefits of exercising at home. Consider buying a treadmill or exercise bicycle and some hand weights or stretch bands and exercise in front of your TV instead of being a couch potato.
  • If you’re not really an exercise-at-home kind of person, consider joining a gym. They often have special membership prices at this time of year, and most of them also offer courses in things like yoga, martial arts or aerobics.
  • At work or on the way there, take the stairs rather than the elevator or escalator.
  • Turn your housework into an exercise program, staying active by dancing your way through the vacuuming, mopping, and window washing. It’s more exercise than you think, and it has the extra benefit of keeping your house clean.
  • If it’s really too cold to be outside, go to the mall and do some “mall-walking,” getting your exercise and your shopping taken care of at the same time.

Remember—every season offers its own unique opportunities to get healthy and stay fit. During the winter months, all it takes is a little creativity and a willingness to adapt. The change of pace can do you good!

If you haven’t been physically active in a while and you’re kick-starting a new fitness routine, we encourage you to check with your doctor first. This is particularly true if you have known health conditions or are prone to injury. We can be a great resource when it comes to designing structured exercise programs that help you meet your goals. Call or visit our office today!

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