It’s Fall again! time for hot chocolate, bonfires, and watching the leaves turn. It’s the best time of year but Autumn does come with some challenges. One of the biggest challenges is yard work because when those leaves fall it’s time to rake them. On the plus side, yard work such as raking leaves count as moderate exercise! Now some not-so-good news: it is very easy to injure yourself if you are using improper techniques. The colder weather already puts you at risk for muscle pain- muscles constrict in cold weather and are more prone to cramps and strain. Add to that all of the twisting, turning, bending, pulling, pushing, and reaching of raking. And since these are seasonal activities, you are probably using muscles that may not be as limber as expected. All of these factors can contribute to injury. Common injuries include upper or lower back strain, neck pain, and shoulder pain.

Here are some of our Raking Injury Prevention Tips!

General Tips:

• Do stretching exercises before and throughout your yard work
• Stand as straight as possible
• Bend at the knees, not the waist, when you pick up things
• Look into purchasing ergonomic tools. An ergonomic tool has been engineered in such a way that it helps protect you from injury
• Avoid repetitive twisting and turning
• Take breaks. This will allow your muscles to rest and will minimize strain.

Raking Tips:

• When raking leaves, use a “scissors stance.” Right foot forward and left foot back for a few minutes, then switch
• Hold the rake handle close to your body and stand up straight
• Change sides frequently to avoid overusing one side of your body, but avoid twisting when you pass the rake from one side to the other
• When leaves are under the rake, pull them straight back towards your body

If you experience a winter injury from raking, fall sports, day-to-day activities, etc. please don’t hesitate to find a physical therapist. They will be able to take a look at the injury and determine whether or not physical therapy may be the best choice moving forward. With direct access to physical therapy, you have more control than ever before when it comes to your care.

 Find a physical therapist near you!

If you’ve made the big decision to eat healthy and take care of your body, it can be overwhelming to figure out what meals to make every day. But remember, life is shaped as much by everyday small decisions as much by the big ones. Likewise, you could start by adding small healthy snacks to your day to begin on your path to a healthier life.

Healthy Work Snacks for Brain Power & Concentration

Walnuts

The Greeks called walnuts karyon or “head”, most likely because of their resemblance to the human brain. The walnut is considered the “king of nuts” because of the many nutrients & benefits it has to offer, but the most notable is its effect on brain health & cognition. Eat a few every day to stay focused on the job!

Blueberries

Full of antioxidants, minerals, vitamin C, and utterly delicious. Also, blueberries are very beneficial for your health, cognition, and memory. A French study from 2017 reported that consuming a blueberry concentrate over 12 weeks proved to enhance cognitive function and working memory in a group of adults.

Healthy Work Snacks for Energy Boost & Stamina

Seaweed

Seaweed snacks are a great alternative to traditional salty snacks as they offer many nutrients while being low in calories and sodium. Seaweed is the best source of iodine  available, hands down. The thyroid gland uses iodine to stabilize energy levels and endurance, making us believe Popeye was eating more than just spinach out at sea!

Eggs

Eggs are so nutritious that they’re often referred to as “nature’s multivitamin.” Eating a whole egg provides a healthy dose of protein, mostly found in the white of the egg, while almost all the nutrients are concentrated in the yolk. It makes for a great snack to have when you’re busy at work!

Healthy Work Snacks for a Mood Boost

Bananas

Grab a banana when you need a quick mood boost. This smartly packaged fruit is high in vitamin B6, which gives you energy and reduces anxiety, and B9, which may help fight depression. Bananas are also a great source of natural sugars, keeping your blood sugar up when you haven’t had anything to eat, so you’re less likely to get irritable or cranky.

Dark Chocolate

Turns out it’s not that bad to eat a bit of chocolate when you’re feeling a bit down, especially if it’s dark chocolate and 70% or more cocoa. The caffeine will perk you up and the serotonin our brains make when we eat chocolate helps us feel good and happy.

For those constantly on the move, maintaining a healthy snacking routine can be challenging. Here are some strategies to ensure you’re never without your friendly snacks:

• Preparation is Key: Spend a little time each week preparing or portioning your snacks. This makes it easy to grab them as you head out the door.
• Snack Stashes: Keep small containers of snacks at work, in your car, or in your bag. Having them readily available reduces the temptation to opt for less healthy options.
• Mindful Munching: Whether you’re at your desk or in a meeting, take a moment to savor your snack mindfully. It can enhance the sensory experience and improve focus.

Here is a great snack option to make ahead of time to avoid low blood sugar in the morning or that late-afternoon slump, after a sugar crash with the likes of a donut or coffee.

No-Bake Trail Mix Bars

Dry Ingredients:

• 1 ½ cups of rolled oats
• 1 cup of nuts (walnuts preferably! Any will do)
• ½ cup of seeds (such as: pumpkin seeds, sunflower seeds, or any others)
• ½ cup of dried fruits (raisins, cranberries, etc.)
• ¼ cup of dark chocolate chips
• ½ tsp of ground cinnamon
• ¼ tsp of salt

Wet Ingredients:

• ¾ cup of peanut butter
• ½ cup of honey
• 2 tbsp coconut oil
• 1 tsp vanilla extract

Instructions:

• Mix all Dry ingredients in a bowl including rolled oats, nuts, seeds, dried fruits, chocolate chips, cinnamon, and salt. (Can toast the rolled oats or nuts beforehand for a toasted savory taste)
• Add in all Wet ingredients and mix until all ingredients are well combined.
• Transfer the mixture to a baking tray lined with parchment paper and pat down firmly into all the corners of the tray until fully flattened.
• Cover the mixture with parchment paper or plastic wrap and leave in the fridge for 2-3 hours.
• When it’s ready, remove the mixture from the baking tray. With a knife, cut down to size in squares or bars, and enjoy!

Written by Vanessa Delgado, B.S. in Human Nutrition and Foods

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