by Dr. Sasha Marinaccio
Oh, January. The hustle and bustle of the holidays are over and the winter doldrums set in. If you’re like me, this is the time of year that you go into hibernation mode. You hunker down and wait for spring. Maybe you have an office job that chains you to your desk all day, then you go home and binge-watch your favorite TV show on Netflix. By the time you realize you didn’t move much all day, it’s time to go to bed and do it all over again.
Our bodies are designed to move! Our joints ache and our spines yell at us when we’re sedentary. But it’s not as easy during the winter to go for a walk after dinner or hop on your bike on a Saturday afternoon. So, what can you do to keep yourself moving this time of year?
1) Count your steps. In the smart phone age, we have an endless supply of apps and devices to count the number of steps we take every day. Set a goal for yourself (10,000 is a common goal for health) and work your way there over a few weeks. Park a little farther away in the parking lot. Take the stairs whenever you can. Set a timer on your phone to remind yourself to take a standing break during the work day. You can even make a friendly competition with your spouse or a coworker in order to give yourself some encouragement!
2) Try yoga. Yoga is a fantastic way to strengthen your posture, especially when you sit a lot during the day. It also helps with balance and can be a great way to manage stress. If you’ve never taken yoga before, start with an in-person beginner class so you can properly learn the basics. If you’re comfortable with yoga already, try it at home! My favorite way to do this is with free YouTube classes. Yoga with Tim is one of my go-to channels.
3) Skip the gym. Wait, what?! So many people make a resolution to start going to the gym again in the new year. The age-old joke is that gyms are packed during the first week of January and then it’s crickets during the second week. Our schedules are busier than ever and sometimes it’s just not feasible to make a commitment to getting to the gym during the work week. You need to be able to sneak in a quick workout when the baby is napping or in between the kids’ hockey practices. Try an online membership, like Beachbody, instead! There are tons of options for people of all activity levels, time requirements and activity type. All without having to bundle up in your scarf and snow boots.
4) Make an activity challenge during playoff football. Hey, our Bills are in the playoffs again so I know you’re all going to be watching! Commit to performing squats, pushups or plank holds every time a score is made. It’ll add some extra excitement to the game and help you feel a little better about the loaded nachos you ate…and the 12 hours of sitting you did watching wild-card weekend.
Happy New Year everyone! LET’S GO BUFFALO!
If you’ve been in the office recently, you know that we have a whole new look at the front desk! Our sign-in kiosk is gone (good bye, Bob!) and we now have a designated check-in window and check-out desk. We have been working hard to make your experience in the office easy and hassle-free, all while providing the best care for the hundreds of patients that come in and out of our doors each week. As our practices continue to grow, we have had some growing pains. It has been a long road as we have searched for the “perfect” new scheduling software and we have appreciated your patience along the way. We have transitioned to a new software called Jane (hello, Jane!) and are excited to soon be offering real time online scheduling.
Do you have to schedule online from now on? Nope! This service is optional for those who prefer the convenience (naturally, you remember that you need to call and make an appointment at 9:30pm after the kids are finally in bed and you’ve sat down for the first time all day) but you can always call and schedule with one of our receptionists if you prefer. We will also have the capability to send out appointment confirmations via email, as well as appointment reminders via both email and text message again. If you want these reminders, please make sure we have your correct contact information on file.
In order to make sure we have your correct email address we may need you to confirm your email address. We will send you a simple email from our new system- it will be from “Riverview Chiropractic Health” with a subject line of ” Riverview Chiropractic Health – Please confirm your email address.” Once you click the “confirm your email” button, you’ll be able to choose a password to log-in for online booking.
A new year means new insurance policies! Don’t forget to bring in your insurance card if you had a policy change.
Just a reminder that Medicare deductibles reset in the new year. You may be billed more than usual for your chiropractic visits early in the year until your deductible is met.
Recipe of the Month:
21 DAY FIX ZUPPA TOSCANA
(INSTANT POT/ STOVE TOP)
Prep time: 10 mins
Cook time: 10 mins
2 tsp olive oil
1 1/3 lb spicy chicken or turkey sausage, casing removed
1/2 of a large onion, diced (or 1 small onion, diced)
3 cloves of garlic, minced
3 cups of cubed baby potatoes (I left the skin on)
1/2 cup of roasted red peppers, drained and diced
4 cups of organic, low sodium chicken stock (can sub broth)
3 cups of chopped kale (you can add more if you want)
1/3 – 2/3 cup of full fat coconut milk (I used 2/3 cup)
crushed red pepper
optional fresh basil for garnish
Set Instant Pot to saute and let it get hot. Add two tsp of olive oil and saute onions for a few minutes, until they begin to soften. Add sausage from casing and cook through, using a spoon to break up into smaller pieces. Add garlic and cook for an additional minute. Add in roasted red peppers, potatoes, and chicken stock. Place lid on the Instant Pot and set to manual for ten minutes. After cook time, do a quick release, then open lid carefully after it unlocks. Stir in kale and coconut milk. Set to saute again and allow kale to fully wilt, then set to keep warm. After it cools enough, taste the soup and if you want more spice, add some crushed red pepper. Add salt if necessary, although I felt it was salty enough from the sausage and the stock. Garnish with fresh basil if you want to and enjoy!
In a large dutch oven or sauce pan on medium low, add two tsp of olive oil and saute onions for a few minutes, until they begin to soften. Add sausage from casing and cook through, using a spoon to break up into smaller pieces. Add garlic and cook for an additional minute. Add in roasted red peppers, potatoes, and chicken stock and increase heat to medium high. Bring to a boil. Then reduce heat to medium low and simmer until potatoes are fork tender. Stir in kale and coconut milk and allow kale to fully wilt. Remove from heat. After it cools enough, taste the soup and if you want more spice, add some crushed red pepper. Add salt if necessary, although I felt it was salty enough from the sausage and the stock. Garnish with fresh basil if you want to and enjoy!
All recipe images and text ©confessionsofafitfoodie.com
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