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January’s Fitness Tip: Resistance Bands

Resistance Bands are an easy on-the-go alternative to working out at the gym. These bands are cheaper than most regular gym equipment and are easy to travel with. Resistance bands increase flexibility and decrease risk of injury due to the ability to control finer movements.

A set of 5 resistance bands can be purchased on Amazon for a low as $10! This set here includes varying strengths to optimize your workout needs. This single piece of equipment is all you need to create a remarkable range of exercises for the entire body.

  • Efficient Workout: Loop Resistance Bands increase the effectiveness of your exercises. Ability to use for a range of workouts, from glute and hip activation, strength techniques to integrate seamlessly with every workout program such as Yoga and Pilates. 
  • Multifunctional: The resistance band can be used to exercise all parts of muscles such as arms, chest, abdomen, glutes and legs, also good for Physical Therapy, Recovery or to increase Mobility.
  • Gym-in-your-pocket: The exercise bands take up little space so that you can use them at home or carry on the way, such as in office, on a vacation, even can utilize while watching TV at home.
  • Constant Resistance: Whereas free weights create a gravitational force, resistance bands work on creating a constant full range of motion for each exercise. This improves your coordination and balance as you build strength.

Click here for a more in depth look into practicing these exercises!

January’s Featured Recipe: Turkey Chili

Ingredients

  • 1 lb of ground turkey
  • 1 can black beans
  • 1 can red beans
  • 1 can kidney beans
  • 1 can corn
  • 4 cloves minced garlic
  • 1 medium sliced onion
  • 1 can peeled tomatoes
  • 1 can diced tomatoes
  • 2 cups chicken stock
  • Several pickled jalapenos (if desired)
  • 1 packet of chili seasoning
  • 1 packet of taco seasoning

Directions

  1. Saute ground turkey, onions, garlic and taco seasoning
  2. Transfer ground turkey mixture to a large pot with remaining ingredients – stir to combine
  3. Salt and Pepper to taste
  4. Bring chili to a boil and simmer for 3-4 hours (if wanting to slow cook) or serve immediately
  5. Garnish with preferred toppings

Garnishes: Avocado, tortilla chips, sour cream and shredded cheese

Ceder Fever is Here – Practical Advice

You may have had the same experience – you look outside at the lovely hills around Austin, and are very alarmed to see clouds of “smoke” rising from many of the trees. After some closer inspection, it is apparent this is not a wildfire – it is just clouds of pollen rising from our local Juniper or “Mountain Cedar” trees. For many of us, this can be a very disturbing sight as we have developed a significant allergic reaction, locally known as the Cedar Fever. If you are new to these symptoms or to life in Austin, here is a short guide on what to do.

Symptoms

Cedar Fever affects each of us differently, and tend to get worse with time. Symptoms can include sneezing, runny nose, itchy eyes, cough, headache and sinus congestion. Cedar Fever can easily be confused with the flu or a cold, and can persist over many days.

Treatment

There are a number of ways to treat this condition.  Over the the counter antihistamines, decongestants, or nasal sprays can help ease some symptoms. If your symptoms are severe, contact our office for more aggressive treatment options like steroids. Chronic suffers may benefit from a referral to an allergy specialist, which I can can help with.

Prevention

Here are some tips on minimizing the symptoms.

  • Keep windows and doors closed
  • Make use of your heating/cooling system and it’s filtration system, and change the filter frequently using HEPA grade filters
  • Dust frequently and use a HEPA filter vacuum cleaner.
  • Bathe pets frequently to avoid spreading pollen from their fur
  • Drive with car windows closed
  • When outside, cover over your nose and mouth with an allergy mask
  • After being outdoors, be sure to shower and change clothes. Changing bed sheets frequently can also help.

This condition is not any fun. If you are suffering, please get in touch with me – you don’t have to suffer needlessly.

Roxana Rhodes MD

A Virtual Tour of Our Offices

If you have never been to our location before, you can now see a 360-degree tour of our offices. Click below and click your way through our spacious and comfortable offices to get a feel for our location and personalized brand of medicine.

The results are in – Annual Member Survey

Thank you members for providing your input on our annual member survey. There were a number of thoughtful responses, and I will be looking at these closely.

As far as the medical topics that you want to hear about the most, I am sharing the top results here. As you can see, the most requested topic is around longevity and anti-aging, followed closely by aesthetics, physical fitness, and weight control.  There are several other important subjects on this list as well. I will be providing detailed information on many these topics in 2020, in the form of written material and short seminars. Stay tuned for a couple exciting guest speakers.

Members – remember that if you have feedback for us, you don’t need to wait until the annual survey. Just drop me a note to info@partners-in-health.com. I read each and every email that comes into the practice!

Practice Featured on Spectrum News

If you have Spectrum cable, our practice is being featured on Channel 1 News tonight. We were told the patient interview segment will air at 9pm. Thank you patients for your support!

Happy Black Friday

BLACK FRIDAY SHOPPING TIPS

  1. Sign up for email alerts from your favorite stores
  2. Check for Pre-Black Friday Sales Online
  3.  Check out Black Friday Store Hours beforehand
  4.  Create a wish list and shopping list
  5.  Lock your vehicle & put your shopping bags in the trunk

 

DID YOU KNOW?

There are two theories as to why the day after Thanksgiving is called Black Friday.

  1. One theory is that the wheels of vehicles in heavy traffic on the day after left many black markings on the road surface.
  2. The other theory is that the term comes from an old way of recording business accounts. Losses were recorded in red in and profits in black ink. Many stores were hoping to start showing profit on the day after Thanksgiving.

Recipe of the Month – Carrots

The carrot is a root vegetable often claimed to be the perfect health food. It is crunchy, tasty, and highly nutritious. Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants.

They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health. What’s more, their carotene antioxidants have been linked to a reduced risk of cancer.

See here for more information. I hope you enjoy some carrots this Thanksgiving.

Team Photo of Practice

It was a beautiful day in Austin yesterday, so we took the opportunity to update our team photo.

From the right of photo:

  1. Alyssa, Medical Assistant
  2. Roxana, MD and Founder of Partners in Health
  3. Coleen, Medical Assistant
  4. Raveena, UTMB Medical Student

What are you Thankful for this Year? 

While this traditional holiday used to be celebrated over the span of 3-4 days to feast on the Pilgrims’ first successful harvest, it inspired numerous annual harvest festivals throughout the country. George Washington wished to unite the country after times of war by declaring a single holiday of Thanksgiving.

Take time this year to remember what you are thankful for – whether it is your health, family and/or friends.