Exercises for Toddlers

Exercises for Toddlers

Although the colder months are quickly approaching now that November is officially here, it is still important for you and your family to stay physically active. We’ve previously highlighted exercises that kids can perform using an exercise ball , and today’s post will focus on simple exercises for toddlers that you and your toddler can enjoy together. Performing these exercises together is a great way to encourage your toddler to stay active, especially during the winter months, in a fun and engaging way!

Exercises for Toddlers PTtip Video

The exercises demonstrated within our PTtip video include:

  • Seated Hands to Toes Stretch
  • Butterflies
  • Jumping Jacks
  • Frog Hops
  • Wheel Barrow
  • Row-your-Boat

A diet filled with variety and nutrient rich foods is another important component to maintaining a healthy lifestyle for both you and your young ones. Not only can we make physical activity fun and engaging, but healthy eating as well! The holiday season is just around the corner and now is a great time to get creative in the kitchen by making festive healthy foods for you and your family to enjoy together. With fruits and vegetables being an important part of a healthy diet, but sometimes deemed as the more difficult food groups for picky eaters, a few ideas to consider are using cookie cutters to make fun shapes out of fruits and vegetables, such as pumpkin shaped sweet potato rounds or snowmen using banana or apple slices. Star or snowflake shaped zucchini or cucumber slices are another fun way to serve vegetables as well!

Make sure you watch the PTtip video to learn how to properly perform the above exercises, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

 

 

 

 

 

 

 

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

Tips for Relieving Back Pain during your Daily Routine

We hope everyone has been enjoying the fall season! Today’s post will highlight a few different ways to help relieve back pain throughout your daily routine. If you missed our first post on back pain, which offered three simple stretches for the lower back, you can view it here. The tips provided today within our PTtip video are great in that they are easy to implement and focus on a variety of different circumstances that may contribute to back pain:

Tips for Back Pain Relief PTtip Video

The tips offered within our PTtip video focus on:

  • How to use a pillow while sleeping for lumbar support and for relieving knee, hip, & lower back pain.
  • How to properly carrying one’s bag, purse, or briefcase to avoid catering to one side of the body.
  • How to properly view one’s cellphone screen for better posture and to relieve upper cervical spine pain.
  • How to relieve lower back pain when having to stand for prolonged periods of time.

Not only is it a popular time for fall related activities like visiting a local apple orchard or pumpkin patch, it is also that time of the year when the days are growing dark earlier each day with the winter season just around the corner. Keeping with the theme of seasonal fall produce options, there is still time to experiment with and try different in-season fruits and vegetables that are now at their peak! One in-season vegetable to consider trying are Brussels sprouts. High in vitamin C and a good source of dietary fiber, Brussels sprouts can be enjoyed in a variety of ways such as simply on its own by roasting in the oven with a drizzle of olive oil and your favorite spices or even steamed then added to your favorite pasta, stir-fry or salad dishes! Of course, it can’t be the fall season without mentioning pumpkin. Pumpkin supplies a hefty amount of vitamin A while also serving as a good source of vitamin C. Pumpkin can be enjoyed in many ways either in its whole or pureed form. A few examples of ways to try pumpkin in its pureed form include making homemade pumpkin baked goods such as bread or muffins, blended into a festive fall smoothie, or even homemade pumpkin soup- perfect to try during the colder temperatures!

Make sure you watch the PTtip videos to learn different ways to help with relieving back pain, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

 

 

 

 

 

 

 

 

 

 

 

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

 

 

References

Produce for Better Health Foundation. (n.d.) Brussels Sprouts. Nutrition. Selection. Storage. Retrieved from http://www.fruitsandveggiesmorematters.org/brussels-sprouts

Produce for Better Health Foundation. (n.d.) Pumpkin. Nutrition. Selection. Storage. Retrieved from http://www.fruitsandveggiesmorematters.org/pumpkin

 

Warm Up Exercises for Runners

The fall season is a popular time for enjoying time outside, training for fall sports, and participating in road races now that the cooler, crisp temperatures are here. Whether or not you’ve signed up for a local running race or simply just enjoy heading outside for a run, today’s post will highlight exercises that can be added into your warm up routine before you head out for your next run:

PTtip Video Warm Up Exercises for Running

The exercises demonstrated within the PTtip video include:

  • Calf and Hip Flexor Stretch
  • Frankenstein Exercise targeting the hamstrings
  • Walking Forward Lunges with Twist targeting the lower extremity & lower back

Another important component to consider within your exercise routine is remembering to stay properly hydrated. Keeping hydrated is just as important during the cooler months as it is in the warmer months, but may be harder to remember when the body does not sweat as much, or we may not feel as thirsty. One idea to consider helping to keep you hydrated is enjoying fall produce that is now abundantly available. Certain fruits and veggies like broccoli and apples contain a high water content that can help contribute to your fluid intake, so not only are you keeping hydrated but you are supplying your body with healthy nutrients as well! Adding fresh apple slices to salads, yogurt, or oatmeal and broccoli florets to pasta, garden salads, or casserole dishes can be a few easy ways to enjoy these in-season produce options. Lastly, keeping a reusable water bottle with you is another easy way to help remind you to stay hydrated!

Make sure you watch the PTtip video to learn how to properly perform the above warm up exercises, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

 

 

 

 

 

 

 

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

Exercises for Kids using an Exercise Ball

Although the summer is over and the school year has begun, it is still important to remember to get an adequate amount of daily physical activity not only for you but your kids as well! Today on the blog, we’ll be highlighting exercises that kids can perform using an exercise ball. Prior to sitting on and performing exercises using an exercise ball, it is important to determine which size works best for you. Therefore, make sure to watch our PTtip video where Dr. Maureen Ambrose, PT, DPT, OCS, OMPT, shares her own tips on how to choose the right size:

Exercise Ball Tips PTtip Video

Now that you know which size to choose, our PTtip video explains both how to properly sit on an exercise ball while doing schoolwork and demonstrates fun, engaging exercises using the exercise ball, such as a simple game of catch and the classic game of ‘hot potato,’ that your kids can perform that target the core, arm, and back muscles:

Exercises for Kids using an Exercise Ball PTtip Video

The fall season is officially here, and with a new season also comes an array of new in-season produce options to try! For example, you may spot a wide variety of squashes at your local grocery stores or farmer’s markets. One type of squash that is now in-season is delicata squash. Delicata squash is an excellent source of vitamin A and also a good source of vitamin C. Simply roasting in the oven by halving the squash, scooping out the seeds, and seasoning with a drizzle of olive oil can be an easy way to try this vegetable to see if you like it! Another in-season produce option to enjoy this time of year is pears. Several varieties are available, and this fruit supplies a great amount of dietary fiber. One creative way to enjoy pears is by making homemade pear sauce just as you would with apples!

Make sure you watch both PTtip videos to learn how to choose the right size exercise ball and how to properly perform exercises that your kids can do with an exercise ball. If you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

 

 

 

 

 

 

 

 

 

 

 

 

References

Produce for Better Health Foundation. (n.d.). Delicata Squash: Nutrition. Selection. Storage. Retrieved from http://www.fruitsandveggiesmorematters.org/delicata-squash-nutrition-selection-storage

Produce for Better Health Foundation. (n.d.). Pear: Nutrition. Selection. Storage. Retrieved from http://www.fruitsandveggiesmorematters.org/pear

 

 

 

 

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

Lower Body Exercises

We hope September has been off to a great start for everyone! Last month on the blog, we highlighted several quick and easy exercises that you can incorporate into your exercise routine, and in case you missed it, you can view them here . For today’s post, we’ll be sharing additional exercises, specifically targeting the lower body, that can also be included in your exercise routine as well.

Leg Exercises PTtip Video

The exercises demonstrated within the video include:

  • Lower Leg Stretch with a Thera-Band
  • Heel Raises with and without Weights
  • Farmer’s Walk on Toes
  • Pivoting Curtsy Lunge
  • Dumbbell Split Jumps

With the month of September now officially here, many of us are gearing up for the upcoming football season, which may include weekly game day gatherings to cheer on your favorite team! There are many ways to incorporate healthier versions of your favorite game day snacks for you and your guests that are not only tasty but easy-to-make as well. There are several varieties of apples available throughout the fall months and one creative way to incorporate them into your game day party is by baking homemade apple chips. You can even bake homemade chips using sweet potatoes, another in-season produce option! Another idea to consider is baking sliced zucchini topped with tomato sauce and a sprinkle of cheese to serve as mini ‘pizza’ bites. Lastly, cauliflower is highly versatile and can be another great option to incorporate when planning your menu. One way to enjoy cauliflower is by roasting cauliflower florets in the oven and seasoning with your favorite spices and Parmesan cheese to serve as a game time snack!

Make sure you watch the PTtip video to learn how to properly perform the above exercises, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

 

 

 

 

 

 

 

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

 

How to Use a Suspension Trainer

 

Today on the blog we’ll be highlighting another great tool that can be added to your exercise routine: a suspension trainer, also commonly referred to as TRX. The suspension trainer can be a great tool for using your own body weight as resistance within a strengthening program. In our PTtip video, Dr. Alex Tan, PT, DPT, demonstrates how to perform a full body workout with the use of a suspension trainer:

How to Use a Suspension Trainer PTtip Video

With the recommended tips for each exercise:

*Always make sure the suspension trainer is securely attached to your doorframe before beginning any exercise*

Suspension Trainer Rows:

  • While holding the handles of the trainer in each hand, keep your feet flat on the floor, and slowly lean back with your arms straight out in front.
  • In a slow and controlled movement, pull yourself toward the door and then slowly come back to start.
  • Perform 3 sets of 15 repetitions.
  • For added resistance and difficulty, you can increase the angle in which you’re leaning back.
  • For an even greater challenge, you can perform the row with one arm while adding a trunk rotation, as demonstrated in the video.
  • Again, aim for 3 sets of 15 repetitions.

Suspension Trainer Squats Tips:

  • Good for helping to perfect your squat form, as the suspension trainer allows you to sit back into the squat.
  • While holding the handles of the trainer in each hand, remember to keep your movement nice and controlled when lowering down.
  • Aim for 3 sets of 15 repetitions.
  • Single Leg Squats Tips:
  • If regular squats are no longer a challenge for you, you can switch to single leg squats.
  • Again, aim to sit back into the squat as you come down and to not inch forward where your knee comes past your toes.

External Rotation Strengthening of the Shoulder:

  • While holding the handles of the trainer in each hand, start with your arms up at your sides and pull your hands backward in order to pull yourself forward, as shown in the video.
  • Perform 3 sets of 15 repetitions.
  • Again, remember to keep your movements nice and controlled.

As mentioned in our last blog, although the start of a new school year can be a busy (and exciting!) time, it’s still important to make sure you and your family are maintaining a well-balanced healthy diet, which, of course, includes starting your day with a nutritious breakfast. A few quick and easy ideas for when you’re crunched for time in the morning include homemade breakfast parfaits made with ingredients like Greek yogurt, nuts, your favorite fruit, whole grain cereal, and a dash of cinnamon and vanilla extract for added flavor! Homemade breakfast wraps or sandwiches can be another option to consider, as they’re quick and easy to prepare, especially if you plan ahead and have your ingredients readily available. Sandwiches made with a whole-grain wrap, English muffin, or bread, eggs, and a sprinkle of shredded cheese can make for a tasty breakfast option. Adding spinach or sliced tomatoes, for example, to your sandwich can be an easy way to sneak in added veggies and nutrients as well! A new season is approaching which means an array of new in-season produce will be available soon, so be on the look out for new fruits and vegetables to incorporate into your diet!

Make sure you watch the PTtip video to learn how to properly perform the above exercises, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

Trigger Point Release Using the TheraCane and Tennis Ball

We’ve highlighted several great tools to use within your exercise routine such as the foam roller, Theraband Flexbar, and Theraband. Today’s post will highlight other great tools that can be used like a simple tennis ball and the TheraCane that can both aid in self-massage techniques for myofascial and trigger point release. In our PTtip video, Dr. Alex Tan, PT, DPT, demonstrates how to use both a tennis ball and the TheraCane when targeting trigger points within the mid to upper back:

How to Release Trigger Points PTtip Video

With the Tennis Ball:

  • Stand with your back facing the wall and place the tennis ball between yourself and the wall and roll around until you find a spot on your back that has been giving you irritation.
  • Once you’ve found the sore spot, lean back into the ball to apply pressure.
  • It may take anywhere from 90-120 seconds to get the sore spots to release.
  • You may feel pain from the area that you’re applying the pressure to.
  • If the pain does not ease and feels as if it is increasing, it is recommended to stop applying the pressure.

With the TheraCane:

  • If you feel as if the tennis ball does not provide enough pressure, a TheraCane can be used.
  • As demonstrated in the video, hook the TheraCane around to reach your mid to upper back to apply pressure to the spots that are causing you irritation.
  • Again, apply pressure to the tender points for about 90-120 seconds.

Adding Motion:

  • Another way for treating the tender spots in your mid to upper back, such as when using the tennis ball option, is to add a little motion to the pressure.
  • Again, pin the ball between the tender spot on your back and the wall, then bring your arm out and slowly move your arm out to your side and back in front to help the spot to release.
  • You can also change the direction of the motion too by bringing your arm upward and slowly back down in front, as demonstrated in the video.

It’s that time of year when the summer is winding down, a new season is quickly approaching, and the new school year is about to begin! Despite the busyness that this time of the year brings, it’s important to still keep in mind maintaining a well-balanced healthy diet for you and your family. Of course, part of a well-balanced diet includes eating an adequate amount of fruits and vegetables. Therefore, if you’re looking for ways to ensure that your kids are eating their recommended amount of fruits and veggies daily, here are a few simple ideas to consider when making snacks and lunches:

Take advantage of the plethora of in-season fruits and veggies to help find new fresh produce options that you and your family can enjoy. A few in-season veggie options include bell peppers, cucumbers, and sugar snap peas and instead of eating them simply on their own, add a homemade veggie dip made with plain Greek yogurt and your favorite spices to add extra calcium and protein to the snack. For a homemade fruit dip, one made with Greek yogurt, cinnamon, a dash of vanilla extract, and honey can make for a tasty addition to plain fruit like in-season apples, raspberries, and plums. Lastly, another option to consider is swapping in banana, strawberry, or apple slices instead of jelly to the traditional peanut butter and jelly sandwich. The winter season will be upon us before we know it, so now is a great time to try the wide variety of fresh produce available in order to experiment and determine which fruits and veggies you and your family like best. The variety will not only enhance the flavor of your meals but the nutrient content as well!

Make sure you watch the PTtip video to learn how to properly perform the above exercises, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

On-the-Go Exercises

We hope everyone has been enjoying the summer! It is hard to believe that we’re already in the month of August with the start of a new school year quickly approaching. Today’s post will highlight a few quick and easy exercises that you can incorporate into your exercise routine. These are great exercises to have in your exercise ‘toolkit’ for when you’re on the go, such as when traveling for work or while on vacation, because they require no equipment and can be performed anywhere!

PTtip Video Exercises #1

PTtip Video Exercises #2

The exercises demonstrated within our PTtip videos include:

  • Shoulder Press Exercise
  • Grapevine
  • Shoulder Press with the Grapevine
  • Single Leg Deadlift
  • Walking Lunges with a Thoracic Twist

With the summer heat at its peak, you may find that the last thing you want to do when it comes to cooking meals is turn on the oven. With the grilling season officially here, it’s important to remember to still incorporate fruits and vegetables into your diet and a great way to do so is by adding them to your grilling menu especially with the abundance of fresh produce available at local farmer’s markets.

Fruit and veggie kabobs on the grill are an easy, unique way to incorporate in-season produce into your summer meals. Vegetables like zucchini/summer squash and bell peppers can make a great addition, as they not only supply a great amount of vitamin C but also taste delicious when grilled. Although not technically in-season (but still available to buy!), grilling sweet potato slices is another idea to consider when planning your menu, as they supply a hefty amount of vitamins A and C and also offer a good amount of dietary fiber and potassium. Lastly, if making fruit kabobs, consider adding peaches, fresh figs, and plums, as these fruits are now in-season and each supply vitamins and minerals that aid in maintaining a healthy diet.

Make sure you watch the PTtip videos to learn how to properly perform the above exercises, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

  

References

Produce for Better Health Foundation. (n.d.). Sweet Potato: Nutrition. Selection. Storage. Retrieved from: http://www.fruitsandveggiesmorematters.org/sweet-potato

Produce for Better Health Foundation. (n.d.). Bell Peppers: Nutrition. Selection. Storage. Retrieved from: http://www.fruitsandveggiesmorematters.org/bell-peppers

Produce for Better Health Foundation. (n.d.). Summer Squash: Nutrition. Selection. Storage. Retrieved from: http://www.fruitsandveggiesmorematters.org/summer-squash-nutrition-selection-storage

Foam Roller Exercises

Today’s post will highlight exercises that help with releasing the muscles and mobilizing the joints of the thoracic spine and releasing your glute muscles through the use of a foam roller. Although one of our very first PTtip videos here at Physical Therapy First, it is a great one to keep in mind with the summer months now here when many of us may be traveling and having to sit for extended periods of time during travel. In our PTtip video, Dr. Maureen Ambrose, PT, DPT, OCS, OMPT, highlights her top three uses for the foam roller:

PTtip Video Foam Roller Exercises

Exercise #1

  • Targets the thoracic spine (your middle & upper back) through self-massage by rolling and releasing the muscles along the spine.
  • Sit down on the floor in front of the roller with your hands behind your head to help support your neck.
  • With your feet flat on the floor and your knees apart, lift your hips up and then begin pushing with your feet to roll the foam roller along the muscles of the spine.
  • Perform about 20 rolls back and forth.

Exercise #2

  • Helps to mobilize the joints of the thoracic spine.
  • Great for posture to help you sit upright.
  • Once you have felt a good release of the muscles along the spine from performing exercise #1, set your hips down and arch your back over the roller to open up the spine.
  • You can also roll up another level, set your hips down, and arch your back over the roller again.
  • Finally, you can roll up one more level to help open up the spine even further.

Exercise #3

  • Targets your hips and glute muscles.
  • Helps with warming up the muscles before exercise, hip tightness, sciatic-type pain, or leg aches for example, especially if you have been sitting all day.
  • Sit on the foam roller and place your hands behind you on the floor for support.
  • Lean over 45 degrees to one side and use your hands and feet to roll and release your glute muscle.
  • Perform on the opposite side as well.
  • If you find a spot that feels tighter than other spots, you can hold the position to place pressure on it for about a minute.

With the summer travel season in full swing, you may find yourself commuting for extended periods of time to get to your destination. If this is the case, you’ll want to ensure that you have healthy nutrient-rich options to chose from when hunger strikes. One idea includes fresh fruit that is easy to travel with such as apples, bananas, peaches, or cherries. Both peaches and cherries are now in-season and supply a good amount of vitamin C and potassium. You can also pair apple or banana slices with a serving of natural peanut/almond butter to add protein to your snack. Pre-cut veggies like carrots, peppers, cucumbers, or celery paired with a serving of hummus is another tasty snack option to pack in your cooler when traveling!

Make sure you watch the PTtip video to learn how to properly perform the above exercises, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

 

References

Produce for Better Health Foundation. (n.d.). Cherries: Nutrition. Selection. Storage. Retrieved from: http://www.fruitsandveggiesmorematters.org/cherries

Produce for Better Health Foundation. (n.d.). Peach: Nutrition. Selection. Storage. Retrieved from: http://www.fruitsandveggiesmorematters.org/peach

Strengthening Exercises to Help with Lateral Elbow Pain

It is hard to believe that the summer is now officially here after the rather harsh and long winter we had. However, now that the weather is warm and sunny, it is the perfect time to get active and spend time outdoors! It is primetime for outdoor activities like playing tennis, fishing, or golfing, and although fun, these activities can lead to overuse injuries and increase the risk of lateral epicondylitis, commonly referred to as tennis elbow, as these activities typically require repetitive gripping and motions at the elbow. In our PTtip video, Dr. Alex Tan, PT, DPT demonstrates three exercises that you can perform to help prevent and treat lateral elbow pain:

PTtip Video

Wrist Extensor Stretch

  • Raise your arm straight out in front of you with your palm facing down.
  • Let your wrist flex down toward the floor.
  • Use your opposite hand to gently press on the top of your hand to push your wrist into more flexion.
  • Once you feel a pull across the top of your forearm, hold for about 30 seconds.
  • Repeat for 3 repetitions.

Wrist Pronation/Supination Exercise

  • While seated with simply your forearm resting on a table and your wrist off the edge, securely hold either a hammer, as Dr. Tan demonstrates, or a lighter dumbbell by its end.
  • Slowly rotate your hand back and forth in a nice controlled, arc of motion, while making sure to not ‘flop’ down to one side.
  • Once you reach the end of the arc, hold this position for 2-3 seconds.
  • Reverse the direction and repeat for about 20 repetitions in each direction.

Eccentric Wrist Extension With a Theraband FlexBar

  • Raise your arm, on your affected side, straight out in front of you holding a Theraband FlexBar in your hand.
  • Holding the FlexBar, gently extend your wrist backwards as far as it can go.
  • Using your other hand, grab the other end of the bar and twist the bar by flexing it as far as you can.
  • Slowly bring the bar in front of you, so that is it parallel to the floor.
  • Slowly let the affected side wrist flex downward toward the floor, taking at least 3 seconds.
  • Return to the starting position and perform 3 sets of 10 repetitions.

Not only is the summer primetime for outdoor activities, it is also a time when many celebrations, cookouts, or picnics are taking place. If you are in charge of bringing a dish and are looking for something easy-to-make, nutrient dense, AND flavorful there are plenty of options with the abundance of summer fruits and vegetables that are now in season! A simple dish to consider is a homemade veggie dip made with plain Greek yogurt, your favorite spices, and a dash of sea salt and pepper. Pair it with fresh sliced veggies, such as in-season cucumbers, summer squash, cherry tomatoes, and sugar snap peas, and you are all set to bring a healthy dish full of nutrients!

An even easier idea for a healthy dish to bring is a fresh cut fruit salad. To make it entertaining, try cutting your favorite in-season fruits like watermelon, cantaloupe, and honeydew into fun shapes with a cookie cutter. Bringing a fruit salad made into unique shapes like stars, hearts, or flowers, for example, is a great way to bring something entertaining while keeping it simple AND healthy!

Make sure you watch the PTtip video to learn how to properly perform the above exercises, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.