Creamy Coconut Steel Cut Oats & Quinoa with Mango
Prep time 2 minutes
Cooks in 20 minutes
Calorie 287kcal; Carbohydrates 49g; Protein 5g; Fat 9g; Fiber3. 5g
Inspired by simplyquinoa.com
This is an easy recipe to personalize. If you don’t like mango or coconut, substitute for an alternative fruit, nut, etc. You can also substitute any kind of milk or non-dairy milk.
Your neck, or cervical spine, is made up of seven bones stacked on top of each other with a shock-absorbing disc between each level (same as in your low back as discussed in last month’s blog). Your neck is relatively flexible so it relies on muscles and ligaments for support. "Sprains" and "strains" are the result of these tissues being stretched beyond their normal capacity, much like a rope that frays when it is stretched beyond its normal capacity. The term, "sprain" means that the tough, durable ligaments that hold your bones together have been partially damaged, while "strain" means that your muscles or tendons that move your neck have been partially damaged.
Auto accidents and sports injuries are the leading causes of neck sprains and strains (think “whiplash”-type injuries). Other less traumatic activities can also trigger these problems, like reaching, pushing, pulling, moving heavy objects and falls. Most commonly, sprains and strains are not the results of any single event but rather from repeated loading that goes beyond normal tissue capacity. Tendons and ligaments generally manage stressors quite well, but repetitive challenges without time to recover and adapt lead to injury in much the same way that constantly bending a piece of copper wire will cause it to break. Examples of these less acute types of cervical sprain/strain injuries include repetitive neck movements and prolonged overhead activity.
Symptoms from a sprain/strain most commonly develop gradually, but may begin abruptly. Complaints often include dull neck pain that becomes sharper when moving your head, with the pain generally centered in the back of your neck. Pain can sometimes spread to your shoulders or between your shoulder blades, with tension headaches commonly accompanying neck injuries. Rest may relieve your symptoms but often leads to stiffness. Be sure to contact our office if you have any unusual symptoms, including a severe or "different" headache, loss of consciousness, confusion or "fogginess", difficulty concentrating, dizziness, slurred speech, difficulty swallowing, change in vision, nausea or vomiting, numbness or tingling in your arms or face, weakness or clumsiness in your arms and hands, decreased bowel or bladder control or fever. These are signs that you may have a more serious injury and need to be evaluated by a healthcare professional as soon as possible.
Sprain/strain injuries cause your normal healthy elastic tissue to be replaced with less elastic "scar tissue", which can lead to ongoing pain and in some cases even arthritis. Seeking early and appropriate treatment, like the type provided in our office, is critical. Depending upon the severity of your injury, you may need to limit movements or activities that cause pain. Avoid heavy lifting and take frequent breaks from prolonged activity, particularly overhead activity. Neck pain tends to respond better when you keep some aerobic activity in your daily routine, like walking, so it is important to maintain some activity. Following acute injuries, you can apply ice for 10-15 minutes each hour, and heat may be helpful in specific scenarios.
Treatments we perform in our office for this condition include joint manipulation, specifically a chiropractic adjustment, myofascial release, therapy modalities, and therapeutic exercises. Our providers prescribe specific therapeutic stretching and strengthening to help increase tissue flexibility, build strength, and ease the pain while patients are at home. Patients are also given guidance on activities of daily living, such as how to set up their work station or selecting a pillow.
If you or anyone you know are currently experiencing any of these symptoms, call our office (913-888-4845) and set up an appointment so we can help you get to feeling better! Special thanks to our partners at ChiroUp for providing the framework to today’s blog and assisting us in delivering our patient care.
Quinoa looks like a grain but is a seed. It is packed with nutrients and is higher in protein than similar foods, such as rice, corn & whole wheat.
It’s rich in vitamins, minerals, and plant compounds, as well as antioxidants.
Quinoa is gluten-free and is higher in fiber than many whole grain foods. It may help lower blood sugar levels, aid in weight loss and improve gut health.
One cup of cooked quinoa provides 222 calories, 8 grams of protein, 5 grams of fiber.
Amy Arnold, RDN consults with patients of all ages on how to build a healthier life through food and activity choices. If you are interested in learning more about scheduling a consultation with Amy contact her via email at email@example.com or call our office at (913)888-4845.
Prep time 10 minutes
Cooks in 22 minutes
Calorie 187kcal; Carbohydrates 22g; Protein 3g; Fat 10g; Fiber 2g
Created by https://www.bucketlisttummy.com/
Prep time 10 minutes
Cooks in 30 minutes (sweet potatoes)
Calorie 654kcal; Carbohydrates 97g; Protein 29g; Fat 20g; Fiber 4g
Created by Bucket List Tummy
Prep time 10 minutes
Cooks in 30 minutes (sweet potatoes)
Calorie 648kcal; Carbohydrates 91.9g; Protein 23.2g; Fat 22.2g; Fiber 12.4g
Created by Amy Arnold
One medium sweet potato with the skin on (approximately 2 inches in diameter and 5 inches in length) contains:
100% of the recommended daily amount of vitamin A, which plays a role in vision, bone development and immune function.
4 grams of fiber, which can contribute to feelings of satiety or feeling “full” and can aid in digestion. Diets rich in foods containing fiber, such as fruits and vegetables may reduce the risk of heart disease and some types of cancer.
440mg of potassium. Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke.
Amy Arnold, RDN, consults with patients of all ages on how to build a healthier life through food and activity choices. If you are interested in learning more or scheduling consultation with Amy, contact her via email at firstname.lastname@example.org or call our office at (913)-888-4845.
Have you ever heard someone say they have a “slipped disc”, their “back went out”, or they have a “pinched nerve”? These concepts are often referring to a condition called a “disc lesion”. Today we are going to cover everything you need to know about lumbar (low back) disc lesions!
Your spine consists of 24 individual vertebrae stacked on top of each other, with flexible cushions called "discs" between each set of vertebrae. A disc is made up of two basic components: The inner disc, or “nucleus”, and the outer disc, or “annulus”. The term lumbar disc lesion means the disc has been damaged.
Disc lesions start when the outer fibers of the disc become strained. When enough outer fibers becomes strained, this can create a weak spot in the disc. When the disc is compressed after developing a weak spot, the outer fibers may "bulge" or "protrude". If enough fibers are damaged, the nucleus of the disc may "herniate" outward. Since the spinal cord and nerve roots live directly behind the disc, bulges that are accompanied by inflammation can create lower back pain. Too much inflammation can cause you to feel that pain in the buttock or the entire lower extremity, which is a condition called sciatica. If the disc bulge is significant enough to create a mechanical compression of your nerve, you may also experience loss of your reflexes and weakness. If you notice progressive weakness or numbness, any numbness around your groin, any loss of bowel or bladder control, or fever, please contact our office immediately. These symptoms mean condition has progressed to a serious level that needs addressed by a healthcare professional!
1/3 of the adult population have a bulged disc without knowing it, and are able to live their life without symptoms! Another 1/3 of adults will experience pain from a lumbar disc at some point in their lifetime. Most lumbar disc problems occur at one of the two lowest discs-L5 or L4, with symptoms starting at the lowest point of your back. Researchers have shown that disc bulges and sciatica may be successfully managed with conservative care like the type provided in our office. These treatments include joint manipulation, also known as chiropractic adjustments, therapy modalities, myofascial release, and therapeutic exercises. Our office also has a traction table, which is a specialized therapeutic table which helps to stretch your tight muscles and ligaments, improve nutrition to the discs, and increases available space in the openings where your spinal nerves exit.
At-home care is a large part of our care plans, including alterations to daily activities. For disc bulges, this includes sleeping posture recommendations and advice on getting in and out of bed. We also provide posture recommendations for both the work place and for lifting objects with a disc bulge. Our patients are also provided a Home Exercise Program to supplement our in-office care. These exercises are intended to increase mobility and movement tolerance to get you feeling better and stay feeling better.
If you or anyone you know are experiencing any of these symptoms, call our office (913-888-4845) and set up an appointment so we can help you get to feeling better! Special thanks to our partners ChiroUp for providing the framework to today’s blog and assisting us in delivering our patient care.