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    • Better Health NOW!
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    • Lifestyle Advice
    • Massage Therapy
    • Acupuncture
    • Spinal & Postural Screenings
    • Auto Injury Chiropractic Care
  • About Us
    • Our Team
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  • Patient Info
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How to avoid early season sports injuries

9/25/2017

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youth sports injuries
Playing sports is a great way to stay or get in shape, reduce stress, and make friends. But, an early-season injury can land you on the sidelines. If you want to enjoy the season to the fullest, take these five tips to heart and put them in practice.

Tip #1:  Wear the appropriate protective gear for your sport.
This seems simple enough, but surprisingly enough, lots of folks take shortcuts when it comes to
equipment. Make sure you have all the required gear and that it fits properly. When in doubt, seek help at your local sports store and get fitted. This piece of advice is particularly important for kids who grow at a rapid pace. Last year's gear is not likely going to fit.


Tip #2:  Be sure to warm up and cool down.
Our bodies need time to transition from one activity to the next. If you jump into a high-gear practice
without any warm up, you're more likely to tear, strain, or injure your muscles and joints. Take five minutes to do a light jog and then another five minutes to do some simple stretches, just to get everything loosened up. When practice, or a game for that matter, is over, a cool down is equally important. Another five-minute jog will help to calm your muscles down.


Tip #3:  Know the rules of the game.
Just as you study the rules of the road before taking your driver's test, you should study up about your sport, so you know what you're getting into and what will be expected of your body. Also, this will help you from accidentally injuring someone else by being in the wrong place or performing an illegal block or check. Rules are in place primarily for safety, so it's good to be current in your sport.

Tip #4:  Keep an eye out for others.
Every sport has its own unique set of plays that dictate how and where players can move. For instance, in softball or baseball, a batter cannot fling his/her bat because doing so would be dangerous for the catcher, the umpire, and anyone else who might be in the way. This same principle holds true in other sports, too, and the best way to help avoid unwanted contact is to communicate. Shout out to your teammates when you're going for the ball, passing on your left, open to receive a pass, etc.

Tip #5:  Don't play when you're injured.
As tempting as it can be, please don't play when you're injured. Many people struggle with this because they don't want to miss the excitement of the game or practice, or they don't want to let the team down. But, what's worse? Taking time off to heal or getting injured worse and jeopardizing the rest of the season? Everyone would rather see you take a brief break than a permanent seat on the sidelines. But, what if you do get injured? Come see us at Pure Life Chiropractic! We can help assess the severity of your injury and recommend an appropriate course of treatment. Call 541-343-5633 to schedule an appointment today.
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Quick meals for back to school nights

9/14/2017

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If your family's schedule is like most, you're hopping and bopping along with school and sports activities. And, when crunched for time, it's easy to slip into poor eating habits. To help stave off those unhealthy choices, here are a few quick meals to keep your family fueled and healthy. Enjoy!
​Paleo Orange Beef Stir Fry

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Yield: 2 servings
Serving Size: 1 plate

Ingredients:
  • 1/2 lb beef round, sliced into thin slices (1-inch in length)
  • 2 small oranges, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon freshly grated ginger (optional)
  • 2 tablespoons tamari sauce
  • 2 tablespoons chopped green onions (scallions)
  • 1 tablespoon coconut oil or avocado oil to cook in
  • 1 tablespoon cilantro, chopped (for garnish)
  • Salt to taste

Substitutions:
  • 1/4 onion (chopped) can be used instead of the scallions.
  • Chicken can be used instead of beef.

Directions:
  • Place the coconut or avocado oil into a skillet, wok or frying pan.
  • Add the scallions and then the beef slices and sauté on high heat until most of the beef has
    turned brown.
  • Add in the oranges, garlic, ginger and tamari sauce and sauté on high for 2-3 minutes more until
    ​the beef is fully cooked.
  • Add salt to taste, garnish with cilantro, and serve.

Source: rubiesandradishes.com

Lemon Chicken Skillet

​Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Yield: 4 servings
Serving Size: 1 breast + veggies

Ingredients:
  • 1 tablespoon oil of choice - olive, avocado, coconut, etc.
  • Sea Salt and pepper, to taste
  • 1 teaspoon Italian seasoning
  • 4 boneless, skinless chicken breasts
  • 1 cup chicken broth
  • 1 lemon, quartered and juiced (about ¼ cup fresh juice)
  • 4 cloves garlic, minced (about 1 tablespoon minced)
  • 10 ounces fresh or frozen broccoli florets
  • Optional: 2 tablespoons butter or ghee

Directions:
  • Heat your oil in a skillet over medium heat. Sprinkle sea salt, pepper and Italian seasoning on
    each side of the chicken.
  • Once your skillet is hot, add your chicken breasts. Brown for about 4 minutes per side or until
    golden brown. Remove the chicken from the skillet and set aside.
  • Add the chicken broth, lemon juice, minced garlic to the skillet. Stir and scrape up any brown bits
    that are stuck on the bottom.
  • Add your chicken back to the skillet, along with the used lemon quarters. Simmer the chicken in the
    sauce for about 5 minutes, turning halfway through. Add your broccoli to the skillet and cook until
    broccoli is bright green and tender and chicken is cooked through about 5 additional minutes.
  • Finally, stir in the butter or ghee and add additional sea salt and pepper, to taste. Enjoy!

Optional:
  • Try it topped with a sprinkle of Parmesan or Romano cheese!
  • Add a sprinkle of chopped fresh basil at the end.
  • Substitute mushrooms for broccoli (or use both!)

Source: primallyinspired.com

Bacon, Spinach & Mushroom Casserole

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Yield: 2 servings
Serving Size: 1 plate

Ingredients:
  • 2 1/2 lb good quality smoked bacon, cut into medium sized strips
  • 3 big handfuls of fresh spinach, stems removed
  • 1 lb button mushrooms, sliced
  • 1 large onion, chopped
  • 2 garlic cloves, minced
  • 2 tbsp lard, butter or ghee
  • Salt and pepper to taste

Directions:
  • Heat a large casserole over a medium heat and cook the bacon, making sure it’s still soft.
  • Add the onion and cook until soft, about 5 minutes.
  • Add the garlic and cook for about a minute, until fragrant.
  • Add the mushrooms and cook for about another 8 minutes, until soft.
  • Add the spinach and butter, cover and let cook for another 4 minutes, stirring occasionally,
    ​until the spinach is well cooked.
  • Season with salt and pepper and serve.

Source: paleoleap.com
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541-343-5633

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Our office does not exclude, deny benefits to, or otherwise discriminate against any person based on race, color, national origin, disability, sex, sexual orientation, or age in admission to, or receipt of the services and benefits. June 15, 2020, the Supreme Court handed a big win to the LGBT community ruling in a 6-3 decision that an employer who fires a worker for being gay or transgender violates Title VII of the Civil Rights Act. The Civil Rights Act already protected people from employer sex discrimination, as well as discrimination based on race, color, religion, or national origin. This notice has been provided to our members by the Oregon Chiropractic Association.
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