Empire Update: Wk of 2/15
Hearty Vegetable Stew
This stew is chock full of healthy starches, veggies and a rich savory broth. Paired with some good bread & it's perfection on a snowy day!
1 small onion, minced
1 clove garlic, minced
1 rib celery, minced
1 carrot, minced
1/4 cup low sodium vegetable broth
1 large onion, chopped
8 oz button mushrooms, sliced
8 oz portobello mushrooms, sliced
1 tsp dried rosemary
1 tsp italian seasoning
1/2 cup red wine (or broth, but wine gives it a nice flavor!)
3 cups low sodium vegetable broth
1/2 tsp salt
1/4 tsp ground pepper
1 can diced tomatoes-no salt added
2 medium carrots, chopped
2 ribs celery, chopped
2 yukon gold potatoes, chopped
1 can tomato sauce (8 oz)
1 tbs balsamic vinegar
1 tbs cornstarch
1 cup frozen peas
1. Mince the carrot, celery stalk and small onion very fine.
2. Saute this mixture in 1/4 cup of veggie broth until the veggies are nice & soft.
3. Add the large chopped onion and continue cooking until softened.
4. It's OK if the liquid gets a little low-the brown bits add to the flavor.
5. Add the mushrooms and cook on medium high until they lose their liquid.
6. Season with rosemary and italian seasoning.
7. Add the wine and deglaze any brown spots in your pan.
8. After a few minutes add the rest of the broth, add tomatoes and tomato sauce.
9. Add all your chopped veggies and turn the heat up to a boil.
10. Add the rest of the seasonings-but not the cornstarch.
11. Once it's boiling, turn down the heat to low and add the peas.
12. Mix the cornstarch with a tablespoon of cold ater and stir this in to thicken.
13. Simmer to desired consistency. Enjoy!
Relieving Aches & Pains at Work
Had this question asked in my clinic this week that I wanted to share with you (It’s a common question I often get asked about posture)…
’Tony, I’ve recently had Repetitive Strain Injury from work and although I’ve been given a wrist rest for when I’m on the computer, I still seem to suffer from bad posture. What would help improve my posture at work??…’
– Clare, 49, Brewster
A lot of people underestimate the power of great posture and the advantages it can provide to your lifestyle.
Think of it in this way, a lot of your time is spent at work doing whatever it is that you do, but if you have bad posture throughout your day, in the long run, it can have a serious effect.
Some people can spend hours either at a desk or stood up at work and those hours of having bad posture can add up to something serious if it is not dealt with.
Here’s a few ways to have better posture and ultimately, make it a healthy habit in your lifestyle.
This tip might seem quite obvious but the first thing I’d recommend is to keep your body straight. If you have an office job then adjust your seating if you are sat down for a long period of time. Remember the chair’s features are there for a reason, to make you feel supported!
Sit up straight and adjust the chair so that it feels comfortable and supportive. Sometimes, depending on how long you are sat for, even if you are sitting in a good position, it can feel tiring. If this is the case, then try shifting towards the front of your seat with a straight back from time to time. This can sometimes help ease your back muscles and stop you
If you stand up at work, then standing straight really does help. I know at times it can feel like a relief to rest your body weight on one leg whilst resting the rest of your body on a desk or worktop. Sound familiar?
Unfortunately this is pretty much how not to stand. Ultimately all you are doing to your body is putting strain on particular muscles while you ‘rest’. When standing, make sure your body weight is spread evenly to the front, back and sides of the feet.
Another great tip is to get up (if you are not already) and move! Yes you could finish off that one last email but I think we both know that, that one email will lead to something else. As a result, you will not only be glued to your chair all day, but may end up putting more pressure on the neck and back.
The best time to get up and moving is when you start to feel your body slouch a little and find it hard to keep in a comfortable position. If it’s possible, try and get up from your chair every half an hour or so and do a few stretches or walk around for a few minutes.
Think of it as a coffee break for your body. After a few minutes you’ll come back to your desk refreshed and ready to start working.
If like Clare, you are thinking of using posture-friendly props, then great. They are easy to find and can make a big difference to your posture at work. As Clare has done, she has decided to use a wrist rest to help ease her symptoms of Repetitive Strain Injury.
However there are many other props that will help you at work. Footrests, back supports and even a pillow can help ease back pain. Even positioning your computer screen in level to your resting eye position, will help avoid straining the neck with the head tilted forward.
If you don’t work in an office and are based more outdoors, then even using correct footwear, bags and backpacks can help minimize back strain and can encourage good posture.
So my answer to Clare is this- yes, a prop can help ease pain from poor posture, but remember to put the other tips in place too.
The solution lies not only in putting these actions in place, but also committing to these tips in the long run. It may not be a quick fix but you will be easing your pain in the long term. This is one of the healthy habits that everyone needs in their working day
Stretch of the Week: Ankle Flexion
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Dr. Tony Tanzi: Physical Therapist, Triathlete, Runner, Performance Coach