Mediterranean Marinated Vegetable Salad

INGREDIENTS:

2 large tomatoes cut into wedges

1 each: green and yellow bell pepper, coarsely chopped

1 zucchini, cut lengthwise in half, sliced

¼ cup red onion wedges

½ cup Italian dressing

2 Tbsp. chopped fresh basil

2 cloves garlic, minced

1 cup Kraft® Natural Three Cheese Crumbles

 

DIRECTIONS:

Toss together tomatoes, bell peppers, zucchini and onions in large bowl. Combine dressing, basil and garlic. Pour over vegetable mixture; toss to coat. Add cheese; mix lightly. Refrigerate at least 1 hour to marinate.

 

NUTRITIONAL VALUES:

Servings: 8, 1 cup each

Calories: 120     Fat: 8g     Carbohydrates: 7g     Protein: 4g     Fiber: 1g

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Chocolate Banana Green Shake

INGREDIENTS:

2 cups of fresh spinach

1 cup of Chocolate Silk

1 tbsp milled flax seed

½ scoop chocolate protein powder

1 medium banana, sliced

3-4 ice cubes

DIRECTIONS:

Place all of the ingredients in a blender and blend until smooth. The nutritional values will change slightly if you use almond milk over soymilk.

NUTRITIONAL VALUES:

Servings: 1

Calories: 404

Fat: 9.2g

Carbohydrates: 65.2g

Protein: 23.7g

Fiber: 10.3g

 

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Sports St. Charles County Newsletter is HERE!

Sports St Charles County Newsletter June 2014

Here is the June 2014 Newsletter!

 

 

 

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President Obama Announces NATA/NFL/PFATS Collaboration

The management of concussions and the ability to respond to such injuries has continued to gain ground, and has been incorporated into an initiative by President Obama!

President Obama Announces NATA/NFL/PFATS Collaboration

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How Do I Get Started?

With the weather starting to turn nice, many people get the itch to start working out or just being more active; but many start with programs or activities that are beyond their physical capabilities. This can lead to injury or even a lack of motivation to stick with a program or activity. So, the golden question…where do I begin? First look at some activities that you like or may be interested in. Whether it be walking, running, or weight training you need to start slow.

When you start a walking program, you want to try to choose a path that has a level surface without a lot of pot holes or varying surfaces (i.e. grass, gravel). You may also want to avoid a hilly route at first until you feel like you are in better shape. Start with a 20 min walk and increase it by 5-10 min per week. Even if you feel like 20 min is easy, stick with it for a week then increase it by 5-10 min the following week.

If you want to start running, but have never ran before, the couch to 5K program is a great place to begin. It has outlined guidelines to follow on a daily basis to get you running. Do push yourself and follow this program as outlined to prevent any injury.

Weight training is a great way to build up muscle mass, tone, and recent research has shown that it is a great way to lose weight. Again, you want to start SLOW. Start with a light weight with any lift you want to do. Stick with that weight for the first session regardless if you feel it is light, but increase it by 5 lbs on your next weight lifting session. Try to do lifts that incorporate all body areas in each work out to make sure you keep all muscle groups involved.

With any exercise routine that you start you want to make sure you have good, supportive shoe wear. You want to stretch all major muscle groups for at least 10 min after your work out as well. You may also want to get a clean bill of health from your family doctor before beginning a program just to make sure that there are no underlying health conditions that may limit or prevent you from sticking with a program.

Submitted by Rachel Steinlage, PT

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Cervical Stenosis

Cervical Stenosis is the narrowing of the spinal column that results in pressure being put on the nerves that pass through the cervical spinal column. Stenosis can be caused by bone spurs as a result of arthritic changes and soft tissue damage such as disc herniations. Stenosis primarily affects people in their 60s and 70s, but can start as early as your 40s.

Symptoms of cervical stenosis include neck pain and arm pain, numbness, tingling, and weakness. In more serious cases stenosis can lead to cervical myelopathy in which reflexes are altered and normal hand dexterity is lost.

X-rays are usually ordered by your physician to determine the spacing between the cervical discs. Obvious narrowing on imaging can lead to a clinical diagnosis of stenosis. Your physician may order an MRI in order to further determine the extent of the soft tissue damage or potential disc pathology.

Physical therapy diagnosis includes assessing cervical spine range of motion and upper extremity strength, sensation, and deep tendon reflexes. Other more specific testing can include assessing segmental spine mobility.

Your physician may order medications to help relieve your symptoms. Those of which include anti-inflammatories, pain medications, muscle relaxors, and oral steroids. Your physician can prescribe physical therapy which will use stretching and strengthening exercises, joint and soft tissue mobilization techniques, and traction to relieve neck and arm pain as well as restore range of motion, mobility and strength.

As a means of last resort, epidural steroid injections and cervical spine surgery may be necessary to relieve your symptoms. Steroid injections target the inflamed area more specifically than taking an oral steroid will. Surgical procedures may include cervical discectomy, posterior cervical decompression, and/or cervical fusion. Discectomy being the removal of the damaged part of the disc while fusion would be the complete removal of the disc nucleus and a subsequent fusion of the adjoining vertebra. Decompression may include the removal of bone spurs and/or the shaving of bone to relieve pressure on the spinal nerves.

In any case, your physician will be your source for diagnosing the type of pathology and ordering the proper tests and treatments.  Physical therapy will be one of your primary treatment options.

 

Submitted by Brian Manning, MPT, CSCS

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Cervical Radiculopathy

Cervical radiculopathy is the result of pressure on the nerve roots running out of your neck either by disc herniation, narrowing of the spine, or arthritis. The results of which can cause neck pain and stiffness and/or arm pain, numbness, tingling, and weakness. Patients do not need to experience neck pain when dealing with radicular symptoms.

Physical therapy diagnosis includes assessing cervical spine range of motion and upper extremity strength, sensation, and deep tendon reflexes. Other more specific testing can include assessing segmental spine mobility in order to understand at what level the radiculopathy resides. Your physician will usually take X-rays in order to view potential bone and alignment abnormalities. If symptoms persist, an MRI can be used to view soft tissue that could be pinching on a nerve root.
Potential initial treatment from your physician may include medications such as anti-inflammatories, pain medication, muscle relaxors, and oral steroids.

Your physician can prescribe physical therapy which will use stretching and strengthening exercises, joint and soft tissue mobilization techniques, and traction to relieve neck and arm pain as well as restore range of motion, mobility and strength.

As a last resort epidural steroid injects and surgery may be required if symptoms progressively worsen, extremity strength is lost, or finger dexterity is lost. Steroid injections target the inflamed area more specifically than taking an oral steroid will. Surgical procedures may include cervical discectomy and cervical fusion. Discectomy being the removal of the damaged part of the disc while fusion would be the complete removal of the disc nucleus and a subsequent fusion of the adjoining vertebra.

In any case, your physician will be your source for diagnosing the type of pathology and ordering the proper tests and treatments. Physical therapy will be one of your primary treatment options.

Submitted by Brian Manning, MPT, CSCS

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GAC Baseball Classic at TR Hughes

WHEN: April 18-19, 2014

WHERE: TR Hughes Ballpark

SPONSORED BY:

EXCEL SPORTS & PHYSICAL THERAPY

THE DILLY AGENCY

ST. CHARLES ORTHOPAEDIC SURGERY ASSOCIATES

PEPSICO

Please see the attached flyer for more details and information!

GAC Baseball Classic 2014 Schedule

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Nate Wilmes is Busy Again!

Excel Sports and Physical Therapy stives to get involved in the community and to educate people on topics that are pertinent. Nate Wilmes gave another presentation to over 150 soccer officials at Parkway West on Wednesday, March 13. The topic was proper warm-up and stretching before and after games.

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#AndrewOnSportsCenter

Andrew Honerkamp is a junior at Fort Zumwalt South High School with cerebral palsy who has a dream of being on Sports Center. KSDK and USA Today have picked up the story along with a huge Twitter following to make his dream come true.

Twitter

Here is a clip from his preparation for an experience as a guest sportscaster on KSDK with Rene Knott. Way to go!

KSDK

 

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