March is National Nutrition Month!

Not only do we care about our patients physical well being but creating a healthy life style is also just as important!  We know that life on-the-go whether you have families, taking care of loved ones, working multiple jobs, school, etc... can get in the way of figuring out what's for dinner!

To help we thought we'd share a tasty healthy dinner recipe this month, and most importantly it's easy to make!  (Irish inspired)

Irish Lamb Stew 


 

                                         INGREDIENTS:

• 2 pounds boneless leg of lamb, trimmed and cut into 1-inch pieces
• 1 3/4 pounds white potatoes, peeled and cut into 1-inch pieces
• 3 large leeks, white part only, halved, washed and thinly sliced
• 3 large carrots, peeled and cut into 1-inch piece
• 3 stalks celery, thinly sliced
• 1 14-ounce can reduced-sodium chicken broth
• 2 teaspoons chopped fresh thyme
• 1 teaspoon salt
• 1 teaspoon freshly ground pepper
• 1/4 cup packed fresh parsley leaves, chopped

PREPARATION:
 

Combine lamb, potatoes, leeks, carrots, celery, broth, thyme, salt and pepper in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the lamb is fork-tender, about 8 hours. Stir in parsley before serving.  

 

NUTRITION

Per serving: 266 calories; 7 g fat (2 g sat, 3 g mono); 65 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 23 g protein; 4 g fiber; 427 mg sodium; 803 mg potassium.

 

Free Report on Running Injuries Part II




 In last month's Newsletter we introduced the TOP 5 injuries and introduced with Patellofemoral Pain. Listed below are full descriptions of two (2) more common injuries, and how to take the appropriate steps in getting your body back to it's full ability! 
 

PATELLAR TENDINITIS
A tendon connects it’s muscle to a bone.  It’s the fibrous, tough white looking tissue you see on anatomy pictures or even on those chicken legs you ate last night.  When a muscle contracts the tendon transfers that pull to the bones so that motions can be accelerated or decelerated.
 
In your knee, especially for a runner, one of the super key muscle groups is your front thigh muscle, the Quadriceps.
 
The real key to Quads function for runners is the deceleration or the braking part of landing.  Whether a fore-, mid- or heel striker…you still have to land on the ground right?  So everyone has to deal with the impact and shock absorption of up to 2+ times body weight coming down on the ground 1,000’s of times. 
 
A patellar tendinitis will classically have pain in the front of the knee, and even more specifically feeling just under or beneath the kneecap where that patellar tendon attaches.  If you sit with your leg relaxed out in front of you, tilt up the bottom kneecap with your thumb at the top, then press at the bottom edge.   That’s where most patellar tendinitis’ occur.
 
Patellar tendinitis frequently hurts most when with jumping or hopping, squatting, climbing stairs – sometimes descending more so than ascending. 
 
Good news: Patellar tendinitis is almost always a non-operative condition.  Once underlying factors like a stiff ankle, or weakness in your opposite leg, or an underperforming hip (among others) are discovered, treatment can begin.  In rare cases where Physical Therapy hasn’t helped a surgeon may go in and clean out the damaged, unhealthy part of the tendon. 
 
SHIN SPLINTS
This folks is yet another one of those “garbage can terms” I referred to above.  It really takes a professional to distinguish between tendinitis, to bone stresses (…later stress fractures , compartment syndrome, to strains, to even lower back conditions…there are so many different things that “shin splints” could really be.
 
The more common one would be a muscular overuse related pain along the attachments to the main lower leg bone, the tibia.  The key is finding what other body part(s) are underperforming, creating overload to those muscles.   That’s where a seasoned professional comes in to help you understand your specific cause!
 
Typically tenderness is present along the inner border of the lower leg bone, most often somewhere in the lower half.   Usually that pain comes on if you jump or hop, during running and often lingering after the run, descending stairs (due to the impact), and if it gets bad enough even walking can hurt. 
 
Good news:   Shin splints, even amidst all the varied things that can encompass them, are usually non-operative conditions.  You should be able to find a natural, low risk, no side effects treatment approach you can take control of yourself that will help you overcome this…with the right guidance.  In severe or prolonged cases films may be necessary to rule out a stress fracture.
 
Stay tuned next month to read more about  running injuries part III from our free report! 
 

Community Living:



Upcoming events that serve a great purpose!

Check out what Rochester and it's surrounding areas have to offer in March:

March 19th: "Always in your Corner"  a charitable boxing event to benefit Gilda's Club in Rochester 
Where: Mario's Italian Steak House
Time: 6:00pm-9:00pm 

March 26th: "Spring Forward Distance Run" 15K, 2.5Mile, Kids Run Wild Races (1/4, 1/2, & Full Mile)
Where: Stewart Lodge, Mendon Ponds- Honeoye Falls, NY 
Time: 8:00am

 

 

 

February Contest Winner:



Paige guessed the closest number of candy hearts in the jar with 328! Congrats Paige! 



 

 

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