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 from slouching. 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! By: Dr. Tony Tanzi, PT, DPT, CSCS
0 Comments
After discussing what to expect from receiving a total knee replacement, it is also important to discuss how receiving this surgery will impact your short term function after the surgery! Addressing weakness and range of motion deficits will return you to the things you love to do! Continue reading to find out what exactly patients have trouble with after receiving a total knee replacement and what to expect out of physical therapy:
Patients typically have quadriceps weakness and a loss of knee range of motion for about 6 months until they feel that they have returned to the strength and range of motion they had prior to surgery. Every month of Physical Therapy has shown to gradually improve strength and range of motion following a total knee replacement. In 6 months, most patients feel completely restored and confident to return to the things they love to do! When going through the rehabilitative process following a total knee replacement, patients should expect a recovery time between 3-6 months. Having a good Physical Therapist that focuses on aspects such as improving quadriceps strength and range of motion can help speed up your recovery time! Here at Empire Performance PT we focus our process on improving strength and range of motion so all of our patients can return to their preoperative conditions. Below is a list of exercises that will help you achieve your range of motion and strength back to where you were before your symptoms started:
By: Dr. Kyle Ioos, PT, DPT Did you know that Osteoarthritis is one of the leading causes of disability in America affecting approximately 27 million Americans? Did you also know that by the year 2030, it is projected that the number of total knee replacements performed will be around 3.48 million? In fact, it is reported that getting a total knee replacement reduces pain and improves health-related quality of life in 90% of patients who are battling osteoarthritis in their knees. That said, following surgery it is imperative that these patients receive physical therapy services to restore their prior level of function. Additionally, seeking out PT services prior to receiving a total knee replacement can help maximize muscle performance in order to prepare for surgery. This can help with the rehabilitation process following the surgery! Below is a list of things to know prior to getting a total knee replacement:
By: Dr. Kyle Ioos PT, DPT Below are five myths “reasons why people don’t come to physical therapy”. Don’t let these stop you from seeing a physical therapist! Myth 1: You need a doctor's referral or prescription to start physical therapy. Good news - you do not need a prescription or doctor referral to start physical therapy. Many people think you need to go through a doctor but you can skip the long scheduling wait times and unnecessary copays and go straight to scheduling an evaluation with us! Myth 2: Physical therapy is only for people who have been in an accident or have an injury. Physical therapy is targeted to more than just helping those with injuries or who have been in an accident. While physical therapy aids in the recovery of many injuries, physical therapists can decrease the symptoms experienced by common conditions such as sciatic, back pain, neck pain, knee pain, hip pain and so on. During assessment, physical therapists can also diagnose potential problems. Myth 3: Any healthcare provider can provide physical therapy. Physical therapy should only be performed by a licensed physical therapist - health care professionals without a license should not be providing this service. Beyond the standard license, many physical therapists earn board certifications to specialize in specific areas (i.e. neurology, orthopedics, sports medicine, etc.). Some other physical therapy clinics use PT techs to assist in parts of the therapy - here at Empire Performance PT all our therapists have their Doctorate of Physical Therapy so you know you’re getting the best possible care! Myth 4: Physical therapy isn’t covered by insurance. Physical therapy is covered by most insurance plans! Because physical therapy can help people avoid the use of prescription drugs or undergo surgeries, it can help decrease your future health care costs, too. It doesn’t end there, physical therapy can also lower health care costs by preventing re-injuries or by addressing conditions before they escalate. Myth 5: Surgery is the only option for a full recovery. Physical therapy has helped many people avoid unnecessary surgeries —from rotator cuff tears and degenerative disk disease, to meniscal tears and some forms of knee osteoarthritis. Those that seek physical therapy before undergoing surgery know this to be true. How many of these did you think were true? Leave a comment below! A typical physical therapy session is always targeted to a patient’s goals and specific needs. Initially, during the first visit, a physical therapist will perform an evaluation to determine what areas are most limiting a patient. This includes looking at the specific joint or area that is bothering the patient, examining range of motion, strength, and close inspection of the joint anatomy. The patient’s comfort is always of utmost importance and a PT will try to determine as much information as possible without causing pain. Once the PT has finished the evaluation, goals will be created and specific ways to achieve those goals will be determined. A patient’s input is always a part of forming goals and determines how their sessions will be structured. For those following sessions the physical therapist will use different tools such as:
A session varies based on the patient but always involves at least 2 of the above areas and often begins with manual therapy. Sessions may end with ice if appropriate and/or electrical stimulation to help with pain and inflammation. Towards the end of a patient’s time at PT, the sessions will mainly involve exercises that are specific to whatever activity or task the patient wants to return to. Questions are always welcome from a patient! Our goal is to make the patient comfortable and excited to return to whatever they love to do! By: Elizabeth Bynum, PT, DBT Doctor of Physical Therapy Choosing a Physical Therapist may be more important than you think! I am saying that because choosing my physical therapist was an influential part of my life.
At the young age of 11 years old, I dislocated my right shoulder requiring physical therapy for 6 months. The day I was allowed back to sports I then dislocated my shoulder for a second time. I required another 6 months of physical therapy which was followed by a shoulder surgery that had a rehabilitation timeline of 1 more year in total. That said, I was in PT for 2 straight years. For 2 years I would attend my physical therapy appointments 3x/week for 12 months! Sounds familiar? I know, PT can become a routine…..but an important one! Anyways, during that time I was able to observe all the different types of people my physical therapist was helping. From the pediatric population, like myself, to the geriatric population, he did it all! As a 6th grader, I started looking up to him as a role model. I soon realized that not only did I want to become a physical therapist, but I also wanted to help people of all ages like he did. So, I sit here today writing this blog post with my Doctorate of Physical Therapy explaining how my Physical Therapist inspired me to become a PT as well. Now for most of you, it is probably a bit too late to become a PT but it is not too late to motivate those around you to choose a good PT! At Empire, we hope to be that influential factor that my therapist was on me! We hope you have enjoyed your experience with us so far and continue to enjoy it with us as your journey to recovery continues! By: Kyle Ioos PT, DPT To read Kyle's full bio, click HERE Crispy Spicy Cauliflower Tacos
Love taco night but looking for a healthier (or vegetarian) option? These crispy spicy cauliflower tacos are delicious and an easy way to get your vegetables in at dinner! Make the spicy cauliflower using the instructions below and construct your tacos with whatever you prefer; slaw, sour cream, cheese-whatever you like! Enjoy!
Ingredients: 1 medium cauliflower head 3/4 cup all-purpose flour (you can also use gluten-free or whole wheat flour) 1 1/4 teaspoons kosher salt 1/2 teaspoon black pepper 1 teaspoon onion powder 1 teaspoon smoked paprika 3/4 cup unsweetened nondairy milk (cashew, oat, almond, etc) 2 cups panko bread crumbs 4-6 tablespoons hot sauce of your choice 3 tablespoon vegan butter 2 tablespoons coconut sugar Instructions: 1. Preheat the oven to 425 degrees. Line 1 or 2 rimmed sheet pans with parchment paper 2. Cut the cauliflower into small florets. 3. Whisk together the flour, salt, pepper, onion powder and smoked paprika to combine. Pour in the nondairy milk and whisk until no large clumps remain. Pour the batter over the cauliflower florets, tossing with your hands to coat each piece. 4. Place the panko bread crumbs in a shallow bowl or pie plate. Working in batches, dip the battered cauliflower in the panko and toss to coat, ensuring each floret gets a decent amount of breadcrumbs on it. 5. Spread out the coated cauliflower florets on the lined baking sheets, allowing space so that they don't touch. Bake in the preheated oven for 20 minutes. 6. Meanwhile, make the hot sauce. Add the vegan butter, hot sauce and coconut sugar to a small saucepan over medium heat. Whisk together, just until the butter is melted, then take off the heat. Or melt the ingredients together in the microwave. 7. After the 20 minutes is up, take the cauliflower out of the oven. Drizzle the hot sauce mixture on top of the florets, and toss to coat using your hands or a pastry brush. Return the baking sheets to the oven and bake for another 10 minutes, until the cauliflower is deeply brown in some spots and tender when pierced with a fork. How to Fix Calf Pain
Let’s talk about the single biggest problem that affects runners.
Nagging calf pain that just doesn’t go away. (…Even after months of resting!). Can you relate to this?… === “Tony– every 6 months or so for the last 3 years, I get a nagging pain in my left calf when I go out for a run, which then leads to a terrible sensation in the back of my leg that feels like I’ve been shot! This always seems to happen when my training is going to plan and I’m making progress. I’ve been running for years, and my calf has never had a pain so bad like this up until recently. So why does it keep coming back? And will it ever go away?” – Andy, 46, Mahopac. === Ok… let me try and talk you through this and why something as frustrating as calf pain, likely keeps happening and what you can do about it. I see this all the time with runners who come to my clinic… they’ve been running for years then all of a sudden *ping!*, the pain comes out of nowhere. And it’s not usually to do with how much they run, what surfaces they run on, or even if they get regular massages to keep the aches and pains away… …9 times out of 10, it’s to do with what you wear on your feet. Let me explain: If you’re like many runners, you’ve likely been putting in the miles wearing the same pair of running shoes for years, OR, you’ve treated yourself to a new pair of running shoes without realizing that they’re not the right ones for your feet. Not your fault, you didn't know! But have you ever thought about how many miles your running shoes have actually done, and how worn down they’ve become? You see, I often tell my patients to replace their running shoes for every 600 miles that they do. And I know that sounds like a lot! But when you run regularly, you’ll be surprised just how easy it is to build that many miles up! So, if you’re suffering from the mysterious calf issue that comes out of nowhere, it may just be down to your favorite pair of running shoes. So what can you do to finally put an end to the pain? Get yourself something custom made, especially for you, that supports your feet 100 times better than any pair of running shoes you’ve owned – A pair of custom Orthotics. You’re probably wondering what they are… Custom foot Orthotics ARE the most accurate non-weight bearing molds of your feet. They’re designed to control alignment and function of your feet in order to treat and prevent injuries – this means that when you wear them while running, your feet are completely stable and supported so they never roll inwards or outwards, meaning no risk of triggering off an injury. So my big tip is this: Take a look at your running shoes. How long have you been running in them for? If it’s been years then now is the time to get yourself a new pair and consider getting your very own pair of custom Orthotics, to reduce the likely hood of the bothersome calf strain from coming back once and for all! Stretch of the Week: Quad StretchHealthy Turkey Chili
Chili is a perfect dish for a cold, winter day! This recipe uses turkey instead of beef, so it's a bit healthier and also is mostly cooked in the Crockpot, so it's super easy to throw together on a busy week.
Ingredients: 1 pound turkey, ground 2 cloves garlic, minced 1/2 cup yellow onion, diced 1 (15 oz) can tomato sauce 1 (14.5 oz) can diced tomato 1 (7 oz) can diced green chiles 1 (15 oz) can kidney beans, drained & rinsed 1 (15 oz) can black beans, drained & rinsed 2 tbsp chili powder 2 tsp cumin 1/2 tsp black pepper 1/2 tsp salt 2 tsp garlic powder 1 tsp brown sugar Optional Toppings: sour cream cheese, shredded green onion, sliced Instructions: 1. Add the ground turkey and onion to a medium sized skillet. Cook over medium heat until the onion is soft & turkey is completely cooked. Add the garlic and cook an additional 30 seconds. 2. Remove from heat and add to the crockpot. 3. Add in all the other ingredients, stir to combine. Cook over low heat for 4-6 hours. Enjoy! Easy Meal Prep Tips
Easy Meal Prep Tips
Ever wonder what it would be like to open your fridge to find a full week of healthy, delicious food that’s prepped and ready to be eaten? Sure would make sticking with your diet and achieving fat loss a lot easier… Meal prep is a fantastic way to keep on track with your eating throughout the entire week. The idea is to plan out all of your meals on the weekend, most often on Sunday, then do the shopping and the prep at one time for the entire week. This day is labor intensive, but then your food is ready-to-eat for the next 6 full days. Here’s my 5 Step Meal Prep Guide to make your next food prep week really simple: Step One: Planning Get out your notebook and pen or pull up a blank note page on your iPad, it’s time to start planning for the week. Here are the questions that you’ll need to answer: 1. How many meals do I need each day?
Now it’s time to translate those meals + servings into actual recipes. Take a moment to consider the produce that is in season and any special requests or food allergies. 1. Find your recipes
Take your list of recipes and create a grocery list. A few things to keep in mind… 1. Pay attention to recipes that you’ll double or triple
It’s time to head to the grocery store! Take your list and, if you’re lucky, a helper down to your local market and go through each section item by item. Step Five: Food Prep You have options when it comes to the actual prep of each of your meals. Many you’ll be able to fully make right away and pack in the fridge. Other recipes you’ll want to simply do the chopping, measuring and organizing in order to make the meal hot and quick before you plan to eat it. Which recipes should you fully cook in advance? The truth is that this is really up to you and your schedule. Here’s a good game plan if you don’t want to fully cook everything on Sunday:
Stretch of the Week: Ankle ABC'sHearty 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!
Ingredients: 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 Instructions: 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 from slouching. 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 FlexionWinter Vegetable Chicken Noodle Soup
Snowy days and chilly weather make us crave one thing- SOUP! This winter soup is packed with vegetables and is hearty enough as a meal thanks to the noodles & chicken. It's a little more time intensive then other recipes, but lasts for multiple meals.
You can make a big batch and eat all week or freeze some for later. Ingredients: 2 tablespoons olive oil 1 small sweet onion diced 1 leek halved + sliced 4 carrots, chopped 3 ribs celery, chopped salt + pepper to taste 2 cloves garlic minced or grated 1 tablespoon fresh ginger, grated 2 quarts low sodium chicken broth 2 sprigs fresh thyme 2 leaves bay 3 small skinless chicken thighs 1-2 cups swiss chard, chopped zest + juice of 1 lemon 8 oz egg noodles 2 tablespoons butter 1/4 cup fresh parsley + basil Instructions: 1. Heat a large dutch over or soup pot over medium-high heat. Add the olive oil. Once hot, add the onion + leek. 2. Cook until the onion is soft, fragrant and beginning to caramelize. Add the carrots + celery. Season with salt +pepper and continue cooking 3-5 minutes or until carrots have a little browning on edges. Stir in the garlic +ginger and cook a minute longer. 3. Slowly pour in the chicken broth. Add the thyme, bay leaves and chicken thighs. Cover the pot and simmer for 25-30 minutes or until chicken is cooked through & shreds easily. 4. After 25 minutes, shred the chicken and remove any bones. Add thw swiss chard, lemon juice + zest. Cook until the chard has wilted slightly (5-10 minutes). 5. Bring a large pot of salted water to a boil. Boil egg noodles according to the package. Drain + toss with butter, parsley + basil. 6. Divide egg noodles among bowls and ladle soup over the noodles. Enjoy! Why Eating Chocolate Can Be Good For You!
Chocoholics, rejoice!
(Yes you did read the blog title right)… After Valentine's Day leaves us feeling like we’ve entered a food coma for 72 hours, interrupted by a family roast and maybe a little spot of self-loathing as we finish our seventh Creme egg… The good news is, chocolate CAN actually be good for you, and has plenty of health benefits too – so you don’t have to beat yourself up! Now of course, there’s a reason Doctors and health professionals aren’t telling you to go to the nearest store and stock up on as much Cadbury’s as you can possibly get your hands on. When it comes to your health, chocolate can be a bit of a mixed bag… On one hand it’s packed with antioxidants, but then on the other, many chocolate bars contain a substantial amount of sugar. And because of that I decided to let you in on the good side of chocolate that justifies our chocolate consumption, and outline the things you need to look out for and be aware of too. So when your next chocolate craving suddenly jumps on you, (because that’s what it does so sneakily) you know how to choose smart. So, where do the health benefits of chocolate come from? They come from cacao. And if you want to get specific, they come from flavonoids – they’re the things that are responsible for chocolate’s unique taste that everyone knows, and they also protect your body from a number of diseases, including asthma and diabetes. Thanks to flavonoids, Scientists have linked cacao consumption to lots of healthy benefits… (Just make sure you choose the dark type!) Chocolate Can Keep Your Heart Healthy! First off, if you want to live a long and healthy life you’ve got to look after your ticker, and the good news is a daily dose of dark chocolate could be doing wonders to help protect your heart. Numerous studies have also shown it helps to lower and improve blood pressure. It Can Slow Down Memory-Loss! It can also slow memory loss – as we get older, we can get a bit more forgetful. But an exciting study has found that cacao could put the breaks on age-related memory loss. It’s A Stress Buster! Here’s a good one… So you know when you’ve had a ‘bad day’, or you’re feeling a little stressed out and all you want to do is reach for a chocolate bar? Well, turning to chocolate during these times of need may not be so bad after all. Dark chocolate helps level-out stress (so you may want to keep a small stash of it in your desk drawer or handbag). I always knew that having chocolate was an instant way to cheer ourselves up! Granted that doesn’t involve falling into the black hole of eating a family-size bar of Dairy Milk on a night, but science says a few squares boost your happy chemicals and gives you that feel good rush. Who are we to argue? It Aids Weight-Loss! Believe it or not, (even though this goes against almost everything we have ever been told about dieting and eating healthily) it turns out chocolate can actually be used as a way to lose weight. But here’s the thing, it requires moderation. By not partaking in deprivation diets that cut out treats like chocolate, we are less likely to fall off the wagon or over-eat later in the day. So now you know it’s absolutely ok to enjoy it, lets talk about the bitter-sweet truth, because even though it’s great! Not all chocolate is created equal. Extensive processing, as well as all the added sugar can strip cacao of it’s nutritional goodness. So before you run out to stock your kitchen up with chocolate, make sure you’re aware you getting your hands on the good stuff. When it comes down to it, you should opt for dark over milk or white (if you have the choice). Look out for chocolate with at least 70% cacao – the higher, the better. Cacao nibs are also on the healthier side of the chocolate spectrum. And at the end of the day, in spite of all the healthy benefits listed above, chocolate is to be enjoyed in moderation, a few squares a day could keep the Doctor away! Stretch of the Month: Ankle Eversion |
AuthorDr. Tony Tanzi: Physical Therapist, Triathlete, Runner, Performance Coach Archives
October 2022
Categories |