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August Newsletter

Beyond Wellness Total Care

Welcome to the August edition of our Health and Wellness Newsletter! This month, we'll be focusing on keeping you active, nourished, and feeling your best. Let's dive right into some exciting tips, a delicious recipe, and a fun workout to help you thrive this summer. Plus, we have a guest article from Dr. Derrick Carrillo PT, DPT, OCS from Preferred Physical Therapy.

As always, if you need one on one support with your health and wellness, please schedule a consultation with one of our Nurse Practitioners, Nicholas or Brittany.


Recipe of the Month: Grilled Summer Vegetable Salad

Ingredients:

  • 2 zucchinis, sliced lengthwise

  • 2 red bell peppers, halved and seeded

  • 1 red onion, sliced into thick rings

  • 1 cup cherry tomatoes

  • 2 tbsp olive oil

  • 2 cloves garlic, minced

  • 2 tbsp balsamic vinegar

  • 1 tbsp fresh basil, chopped

  • Salt and pepper to taste

Instructions:

  1. Preheat your grill to medium-high heat.

  2. In a large bowl, toss zucchinis, red bell peppers, red onion, and cherry tomatoes with olive oil, minced garlic, salt, and pepper.

  3. Grill the vegetables for about 5-6 minutes on each side, or until they develop grill marks and become tender.

  4. Remove the vegetables from the grill and let them cool slightly.

  5. Cut the grilled vegetables into bite-sized pieces and transfer them back to the large bowl.

  6. Drizzle balsamic vinegar over the vegetables and toss gently to combine.

  7. Sprinkle fresh basil on top for an extra burst of flavor.

  8. Serve warm or at room temperature as a delicious and healthy summer salad.

  9. Pair this with grilled chicken for a protein rich, nutritious meal!


 

Workout of the Month: High-Intensity Interval Training (HIIT)


High-Intensity Interval Training is an effective way to boost your cardiovascular fitness and burn calories. Here's a simple HIIT workout you can do in just 20 minutes. Plus, it can be done indoors to avoid the 100 degree heat:

  1. Warm-up: 5 minutes of light jogging or jumping jacks to get your heart rate up.

  2. Work Phase: Perform each exercise below at maximum effort for 40 seconds, followed by 20 seconds of rest before moving to the next exercise.

  3. Repeat the circuit 3-4 times, with a 1-minute rest between each circuit.

  4. Cool Down: Spend 5 minutes stretching your major muscle groups.

  • Jump squats

  • Push-ups

  • Mountain climbers

  • Burpees

  • Bicycle crunches

Remember to listen to your body and modify the exercises if needed. Always consult with your healthcare provider before starting a new workout routine, especially if you have any underlying health conditions.




 

Other Health Tips:

  1. Stay Hydrated: Summer heat can lead to dehydration. Keep a water bottle with you at all times and aim to drink at least 8 cups (64 ounces) of water per day. If you're active or in a hot climate, you may need more.

  2. Protect Your Skin: Before heading outdoors, apply sunblock with at least SPF 30 to protect your skin from harmful UV rays. Don't forget to wear a wide-brimmed hat and sunglasses for added protection. Remember to avoid chemical sunscreens and opt for sunblock that contains zinc oxide instead.

  3. Prioritize Sleep: Adequate sleep is crucial for overall health and well-being. Aim for 7-9 hours of quality sleep each night to support your body's recovery and immune function.

  4. Practice Mindfulness: Take time for relaxation and stress management. Meditation, deep breathing exercises, or spending time in nature can help reduce stress and improve mental clarity.

  5. Eat Seasonal Fruits and Veggies: August offers a wide variety of fresh produce. Embrace the season and include fruits like peaches, watermelons, and berries, as well as vegetables like corn, cucumbers, and summer squash in your meals.


 

The Power of Prescriptive Exercise


What is general exercise?

  • General exercise as defined by Miriam Webster is bodily exertion for the sake of developing and maintaining physical fitness.

What is prescriptive exercise?

  • Prescriptive exercise is a highly specified movement derived by a physical therapist for the purpose of affecting strength, flexibility or proprioception for an individual.


General exercise has a very important place in the overall arch of physical fitness. It can improve function, it can increase endurance it can keep and maintain people in a desired place of functional mobility. What general exercise cannot do however is fix poor movement patterns, it cannot be used to rehab a torn meniscus, rotator cuff injury’s or even manage osteoarthritis effectively.


What I have seen in my career are well intentioned individuals who have a nagging injury, or pain that go to the gym in the hope of improving their physical fitness or quality of life; only to come to the realization they hurt more once they leave and are right back in the same place that they started. Do you find yourself in that category of person who keeps getting hurt when they exercise? Do you feel worse after you work out? Have you not been able to maintain an effective routine? Maybe you should consider Prescriptive Exercise.


Just like your primary care provider will give prescriptive drugs to change or alter the way the body chemistry is behaving so too does the physical therapist who prescribes exercises to affect the way your body moves. If you have been laboring endlessly with minimal effect on the way your body feels when exercising a change may be in order. Prescriptive exercise can change the way your body feels by adjusting the way your body moves. A good Prescriptive exercise program will hone in on poor movement patterns caused by muscle weakness and tightness as well address failures in proprioception

to facilitate real lasting change.


For more information on Prescriptive exercise and how quality physical therapy can improve your life, contact Dr. Carrillo DPT with Preferred Physical Therapy for a free evaluation.



Dr. Derrick Carrillo PT, DPT, OCS

Preferred Physical Therapy

Office: 972-532-6018

Dr.D@preferredphysicaltherapy.net




 

We hope these tips, recipe, and workout inspire you to embrace a healthy and active lifestyle this August. Remember, small changes can lead to big improvements in your overall well-being. Stay well and have a fantastic month ahead!

Disclaimer: Before making any significant changes to your diet or exercise routine, please consult with your healthcare provider or a qualified professional, especially if you have any underlying health conditions or concerns.



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