Perhaps you’ve noticed more men sporting mustaches and facial hair this month. Or maybe you’ve heard of No-Shave November and Movember and wondered what all the fuss was about. Movember and No-Shave November are two movements dedicated to raising awareness for some of the most common health challenges faced by men: prostate cancer, testicular cancer, and mental illness. The concept behind these movements is to go shave-free for the entire month of November (women can participate, too!). Then, at the end of the month, you donate the money you would have spent on shaving towards organizations that educate about cancer and suicide prevention, save lives, and aid those fighting these battles.

Throughout the world, women live longer than men, although this gap varies tremendously in less developed countries. According to the CIA World Factbook, in the United States, average longevity for women is 82.2 years for women and 77.2 years for men, a five-year gap.  Many men have the mentality of “if it isn’t broke, don’t fix it”, so if they cannot see or feel an external stimulus, they will think there is nothing ever wrong.  A majority of men are just not aware of what they can do to improve their health and live healthier and happier lives.

Being informed about the symptoms, risk factors, and available tests can empower men to lead a healthier life. So, in the spirit of raising awareness for men’s health during the month of November, we’ve compiled a list of what you need to know about some of the most prevalent health concerns in men.

RECOMMENDATIONS FOR MEN'S HEALTH BEGINNING AT AGE 20 AND BEYOND

1. Get an annual physical exam by your primary care provider, including blood pressure, and height/weight checks.
2. Annually screen for testicular cancer that includes monthly self-exams.
3. Have cholesterol testing every five years.
4. Screen for diabetes, thyroid disease, liver problems, and anemia.
5. At 30, screen for coronary heart disease, especially with a strong family history of the disease and/or risk factors.
6. At 40, screen for thyroid disease, liver problems, anemia, and prostate cancer.
7. At 50, screen for cholesterol every five years; annually screen for Type II diabetes; lipid disorders; and skin, colon, and lung cancer. Obtain a shingles vaccine.
8. At 60, screen for depression, osteoporosis, dementia, Alzheimer’s disease, and abdominal aortic aneurysm. Have a carotid artery ultrasound.
9. At 70, depending on previous findings, some screenings may be done every six months.

RECOMMENDATIONS FOR MEN’S HEALTH REGARDLESS OF AGE

1. Men have more difficulty handling stress than women, partially because women have better social networks and more friends with whom then can confide. Thus, men should seek out more friends, whether they are male or female.
2. Laughter increases endorphins, thereby increasing longevity. Get a sense of humor and engage with others with whom you can laugh.
3. Avoid excessive sun exposure.
4. Research the reliability of vitamins or herbs before starting them. Make sure it is recommended by professionals, not just the manufacturer of the item.
5. Don’t become a workaholic; it increases stress and can lead to health concerns such as hypertension and weight gain. Get a hobby that helps you decrease stress, exercise in the manner you prefer, and seek help with diet to maintain a desirable weight.
6. Men, especially young men, are known for engaging in risky behaviors. Wear seatbelts, helmets when riding bicycles or motorcycles, and please don’t text or talk on the telephone when driving.

When it comes to their health, too many men don’t talk and don’t take action. If you are worried about a friend or loved one and their risk factors, talk with them about early detection.  Help  them by reminding them to schedule an annual physical, if they don’t already have it on the calendar...it could save their life.

Fall may technically begin in September, but it really hits in October—a month of crisp, cool(ish) weather, punctuated by crunchy fallen leaves and an onslaught of pumpkins. Accordingly, you’re going to want warming, stick-to-your-ribs recipes at your finger tips. So, Take a scroll and get ready for a delicious month. These recipes are perfect for game day and holiday parties, so make a double batch and share with everyone you love. Be sure to leave a comment and let us know which ones you try!

Sweet Potato Stew 
A delicious, hearty, and healthy sweet potato stew made in the crockpot (slow cooker). This stew is packed with sweet potatoes, carrots, celery, corn, tomatoes, beef, and plenty of seasoning!
Pair this sweet potato stew alongside a simple salad such as winter fruit salad or homemade dinner rolls for a complete, satisfying meal.
Ingredients

• 3 cups (~2 potatoes) medium-sized sweet potatoes chopped
• 1/4 cup chopped celery
• 1 small yellow onion
• 8 ounce bag mini carrots
• 1 can (15 ounces) corn, I use fire-roasted (or use frozen sweet corn or cut it off the cob!)
• 1 can (14.5 ounces) diced tomatoes, I use fire-roasted
• 1 pound beef chuck roast, cut into cut into 1/2-inch chunks (can use pre-cut stew meat for super quick prep)
• 2 tablespoons flour
• 1/2 teaspoon each seasoned salt and pepper
• 1 bay leaf
• 1 teaspoon minced garlic
• 1/2 teaspoon paprika
• 1 teaspoon Worcestershire sauce
• 2 tablespoons fresh parsley
• 2 beef boullion cubes
• 1 cup water
• Optional: fresh flat leaf parsley

Instructions

1. Grease a slow cooker with non-stick spray. I use a 6-quart crockpot.
2. Peel and chop the sweet potatoes into large chunks. Measure to get a heaping 3 cups and place in the prepared slow cooker.
3. Add in the chopped celery, chopped onion, the bag of carrots, drained can of corn (I buy corn that is fire-roasted and it adds so much flavor! It's right by regular canned corn in the grocery store) and undrained can of diced tomatoes.
4. Toss together the flour, seasoned salt, and pepper. Toss the cut meat (cut in 1 inch cubes if not pre-cut) in the flour mixture until well coated.
5. Place the coated meat in the slow cooker on top of all the vegetables. You do not need to pre-cook the meat at all.
6. Add in the bay leaf, minced garlic, paprika, Worcestershire sauce, and fresh parsley. (I coarsely chop parsley and pack it in a tablespoon to get that measurement.)
7. Crumble in the boullion cubes and the water.
8. Stir everything together and try to submerge the meat below the veggies to keep it as tender as possible. Cover and cook on low for 7-9 hours or high for 5-7 hours or until the sweet potatoes and vegetables are tender and the meat is cooked through and tender. All slow cookers cook at different temperatures. Mine takes about 8 hours on low and I don't typically cook stews on high because I find them to be more flavorful (meat more tender) after slow cooking all day! If you are home, occasionally stir the stew throughout the day.
9. When ready to serve, remove the bay leaf.
10. Stir the ingredients together and slightly mash the tender sweet potatoes in the crockpot. This gives it a chunkier and thicker stew consistency and it's delicious!
11. If desired top with some fresh parsley and enjoy!

Recipe from:  https://www.chelseasmessyapron.com/crockpot-sweet-potato-stew/

Healthy Italian Stuffed Zucchini Boats 
These are full of cheesy Italian sausage or ground turkey, bell peppers, mushrooms, and the best crispy panko topping, and are ready in just 30 minutes!
Ingredients

• 3-4 medium zucchini
• 1/2 pound ground Italian sausage OR ground turkey see note 1
• 2 teaspoons minced garlic
• 1 red bell pepper, diced
• 4 ounces mushrooms, diced
• 1 cup marinara sauce I used a garlic and basil marinara
• 1 teaspoon dried herb Italian seasoning
• 1 cup shredded part skim mozzarella cheese
• 1/2 cup Italian style panko breadcrumbs or add 1/2 teaspoon Italian seasoning to regular panko
• 1 tablespoon olive oil

​Instructions

• Preheat oven to 400 degrees. Cut zucchini in half lengthwise. Use a tablespoon to scoop out seedy center and discard. Arrange side by side, cut side up, on a baking sheet or in a casserole dish. 
• In a large skillet over medium-high heat, brown sausage (or turkey) for 4-5 minutes, using a spatula to break into small pieces as it cooks. (See note 1 if using ground turkey)
• Add bell peppers and mushrooms and saute 2-4 minutes until tender. 
• Stir in garlic, marinara sauce, and Italian seasoning. 
• Spoon mixture into the zucchini boats
• Bake for 15 minutes. 
• In a small bowl stir together panko bread crumbs and olive oil. 
• Top zucchini boats with mozzarella cheese, then the panko. 
• Bake for 5 minutes longer until cheese is melted and panko is golden. Serve immediately. 

Note:  If using ground turkey, add 1 teaspoon dried herb Italian seasoning and 1/4 teaspoon crushed red pepper flakes while browning in the pan. 
Recipe from: https://www.lecremedelacrumb.com/healthy-italian-stuffed-zucchini-boats/​

Glazed Apple Tart 
If you're the type who prefers desserts that go heavy on the fruit, this apple tart's for you. Halved apples (that's right, no slicing or dicing) are roasted with brandy and maple syrup, then arranged on a pastry basewith almond streusel to add crunch and absorb any rogue juices. What you get is kind of like apple pie—if it were 70 percent fruit with the flakiest crust imaginable. Firm tart apples hold their shape even when cooked twice. You can make the dough and roast the apples up to 2 days ahead.
Ingredients

• ½ cup sliced almonds
• 6 medium sweet-tart apples (such as Pink Lady, Honeycrisp, or Winesap)
• 1 lemon, halved
• ½ cup pure maple syrup
• ¼ cup brandy, preferably apple
• 2 tsp. vanilla extract
• Pinch of kosher salt
• 2 Tbsp. raw sugar, divided
• 1 Tbsp. all-purpose flour, plus more for dusting
• Shortcut Puff Pastry
• 1 large egg, beaten to blend
• Vanilla ice cream (for serving)

Instructions:

1. Place a rack in middle of oven; preheat to 350°. Toast almonds on a rimmed baking sheet, tossing once, until golden brown, 6–8 minutes. Let cool.
2. Reduce oven temperature to 275°. Peel apples; cut in half. Using a melon baller or teaspoon, scoop out cores.
   Rub cut sides of lemon all over apples, then place apples cut side down in a 13x9" baking dish. Squeeze lemon halves over and add maple syrup, brandy, vanilla, and salt.
3. Cover tightly with foil and bake until juices are bubbling and apples are tender but still intact (poke through foil with a tester or toothpick to check), 60–80 minutes. Uncover and let cool. Increase oven temperature to 400°.
4. Meanwhile, toss almonds, 1 Tbsp. raw sugar, and 1 Tbsp. flour in a small bowl; set aside.
5. Let puff pastry sit at room temperature about 4 minutes to soften slightly. Roll out on a lightly floured sheet of parchment paper, dusting with more flour as needed to prevent sticking and rotating once or twice, to a 16x12" rectangle. Slide parchment paper with pastry onto a large rimmed baking sheet. Trim around sides to straighten and tidy edges, then cut off a 1" strip from each side (you’ll have 4 strips).
6. Brush around edge of rectangle with egg, then place strips on top, aligning with edges. Trim any overhang from corners. Brush rim you just created with egg and sprinkle with remaining 1 Tbsp. raw sugar. Scatter reserved almond mixture over pastry, staying inside the rim.
7. Gently arrange apples on top of almond mixture; reserve juices left in dish. Chill tart 15 minutes.
8. Bake tart 20 minutes. Reduce oven temperature to 350° and continue to bake until pastry is deep golden brown and puffed, 45–55 minutes.
9. Meanwhile, scrape reserved apple juices into a small saucepan and cook over medium heat, swirling pan often, until syrupy (you should have 2–4 Tbsp.), 6–8 minutes. Remove glaze from heat.
10. Remove tart from oven and brush glaze over apples. Serve warm or room temperature with scoops of ice cream.

Do Ahead: Tart can be baked 10 hours ahead. Store loosely wrapped at room temperature. Reheat in a 250° oven if desired.​
Recipe from: https://www.bonappetit.com/recipe/glazed-and-flaky-apple-tart

Spicy Maple Roasted Butternut Squash & Brussels Sprouts with Crispy Bacon
Sweet and spicy maple roasted butternut squash with brussels sprouts and savory, crispy bacon. This filling, veggie-packed dish is perfect for a side dish or a main meal!Ingredients
Ingredients

• 1 pound brussels sprouts, stems and outer leaves removed and halved
• 5 cups cubed butternut squash
• 2 tablespoons olive oil
• 2 tablespoons pure maple syrup
• 3 garlic cloves, minced
• 1 teaspoon cayenne pepper
• 1/2 teaspoon cinnamon
• ⅛ teaspoon ground cloves
• Freshly ground salt and pepper
• 4-5 oz uncooked bacon (either pork or turkey bacon will work)
• ⅓ cup dried cranberries
• ½ cup toasted pecans halves, chopped
• ⅓ cup your choice of gorgonzola crumbles, blue cheese crumbles or goat cheese crumbles

Instructions

1. Preheat oven to 400 degrees F. Line a large baking sheet with parchment paper. Spread out brussels sprouts and butternut squash. 
2. In small bowl mix together the olive oil, maple syrup, garlic, cayenne, cinnamon and cloves until well combined. Pour over the brussels and butternut squash. 
3. Season generously with salt and pepper. Use clean hands to toss together then spread out evenly on the baking sheet. 
4. Roast in the oven for 15 minutes then flip and roast for an additional 15 minutes until brussels turn a slight golden brown and squash is fork tender.
5. While the veggies are roasting, cook your bacon according to the directions on the package. Remember you only need about 5 ounces (or about 4-6 slices). 
6. Once done cooking bacon and it’s crispy, transfer to a paper towel and pat away the grease as much as possible, then chop the bacon and set aside.
7. Once the butternut squash and brussels are done roasting, transfer them to a large serving bowl and gently fold in chopped bacon, dried cranberries and toasted pecans. Garnish with your choice of crumbled cheese.

Recipe and photos from: https://www.ambitiouskitchen.com/spicy-maple-roasted-butternut-squash-brussels-sprouts-crispy-bacon/

Almond Butter Apple Cinnamon Baked Oatmeal Cups
Easy apple cinnamon baked oatmeal cups made with applesauce, fresh apples, oats, maple syrup and almond butter for a boost of protein + flavor. Freezer-friendly, great for kids or meal prep!Ingredients

• Wet ingredients:
• ½ cup unsweetened applesauce
• ½ cup creamy natural almond butter (or peanut butter)
• 2 large eggs
• 1/4 cup pure maple syrup
• 1 teaspoon vanilla extract
• 1 cup unsweetened vanilla or regular almond milk
• Dry ingredients:
• 2 cups old fashioned rolled oats, gluten free if desired
• 1 teaspoon baking powder
• 2 teaspoons cinnamon
• ¼ teaspoon nutmeg
• ¼ teaspoon allspice
• ¼ teaspoon salt
• 1 1/2 cups finely diced apple (from 1 medium apple)

Instructions

1. Preheat oven to 350 degrees Line a 12 cup muffin pan with muffin liners and spray with nonstick cooking spray.
2. In a medium bowl, mix together the applesauce, almond butter, eggs, maple syrup, vanilla and almond milk until smooth and well combined.
3. Next stir in dry ingredients: oats, baking powder, cinnamon, nutmeg, allspice and salt; stir well to combine. Fold in the diced apples.
4. ​Evenly distribute batter between muffin liners and bake for 25-30 minutes or until golden brown on top. Once ready to serve, feel free to eat warm or cold. I love topping mine with nut butter. Serves 12.

​Recipe from: https://www.ambitiouskitchen.com/almond-butter-apple-cinnamon-baked-oatmeal-cups/

We hope you enjoy trying some new and tasty recipes perfect for this time of year!  As always, we would love to know what you think!

Nights are getting longer, leaves are beginning to fall, and you can probably already smell pumpkin spice in the air. When seasons change, they give us the opportunity to take inventory on our lives.
Maybe it's time to clean out the storage space, or to go through the closets. This is also the perfect time to check in with your personal health! Since this time of year is usually comprised of less activity, more food, and potentially more stress (the approaching holidays), preparing yourself is an excellent way to be ahead of the game.
So how do you stay happy and healthy this fall season? We've got 7 tips to get you started:

1. Take time for yourself.
   The holidays will soon begin, starting with Halloween, then Thanksgiving, and then suddenly it's Christmas and New Years - oh, my! Before you know it you'll be knee-deep in visiting relatives and not sure exactly where the time went. Take some time to go for a long walk, pray, write in a journal, or try a new yoga class.
2. Boost your vitamin D intake.
   Our bodies absorb vitamin D through our skins' exposure to the sun, so with the shorter autumn days it's important to be sure we are getting enough. Since vitamin D plays an important role in calcium absorption and immune system function, supplementing with a little extra can help prepare your body for the upcoming sunless season.
3. Stay hydrated. 
   Dry air and dropping temperatures can dehydrate your body faster than you think, even without a blazing summer sun overhead. Since every system in our body depends on a sufficient amount of water in order to function properly (from supporting healthy skin, hair, and nails - to regulating heart rate, and blood pressure), it's vital to make sure we are getting enough. Adding a little flavor to your water with simple & clean ingredients is a proven way to increase your intake while staying healthy.
4. Keep moving. 
   With shorter days, it is easy to decide to spend a lazy evening sitting and watching a movie. Finding some fall-themed activities with not only keep you moving, but boost your mood! Corn mazes, fall hikes, tag football, pumpkin-picking, and even volunteering to help with a fall harvest at a local farm will get some great activity in your day while at the same time making lasting memories.
5. Eat fruits and vegetables that are in season. 
   Since most fruits and veggies have a high water content (another great way to stay hydrated), their quality and nutrition value start to diminish the moment they begin to lose water: when they're harvested. Eating produce that is in season usually means its travelling a shorter distance from the farm to your table, which means a higher retention of vitamins and minerals!
6. Boost your immune system.
   Kids are back in school and temperatures are dropping, which means our immune systems are working extra hard this time of year to fight off colds and other illnesses. Get ahead of the game and boost your immune system by eating a diet high in fruits and vegetables, getting adequate sleep, washing your hands frequently and taking extra vitamin C.  
7. Get your workout in early.
   As the days get shorter, it'll be more difficult to get outside and exercise if you're driving home from work in the dark. Set the alarm a little earlier and start your day with a workout. You'll have more energy throughout the day, and when the afternoon comes you can use that time to relax and wind down.

The start of autumn should bring new beginnings and positive changes. Supporting good health and mindfulness is the best way to be proactive and embrace the new season!

Happy Fall! 

After a sedentary work week, sliding into home plate or a round of 18-holes can take its toll, possibly even causing a variety of common sports injuries. The seven most common sports injuries are:

1. Ankle sprain
2. Groin pull
3. Hamstring strain
4. Shin splints 
5. Knee injury: ACL tear
6. Knee injury: Patellofemoral syndrome (injury resulting from the repetitive movement of your kneecap against your thigh bone)
7. Tennis elbow (epicondylitis)

Preventing the most common sports injuries:
Sometimes sport related injuries are beyond our control, but they are often preventable. Prevention can be as simple as beginning your workout or sport with a gentle warm-up.   
Warming up increases blood flow to the muscles and makes you more flexible.  In addition, training prior to an activity you don't do on a normal basis can be vital to preventing an injury.  Whether it's hiking, running, skiing or another sport, be sure to work the relevant muscle groups in the weeks leading up to the activity.  Also, learn to recognize your body's limitations.  Muscle fatigue takes away all your protective mechanisms and really increases your risk of all injuries. You can always come back out to play next weekend. Treating the most common sports injuries using PRICE method:
In the unfortunate event that you do experience a sports related injury, the good news is that they are typically mild or moderate, allowing you to treat them at home.  You can limit swelling and promote quicker healing by using the following PRICE method:

• P - protect from further injury: protect the injured area with a splint, pad, or crutch.
• R - restrict activity: Restrict activity to prevent worsening of the injury.
• I - ice:  Apply ice immediately after a common sports injury. Ice is an anti-inflammatory, without the side effects.  Use ice for 20 minutes every few hours for 48 hours after the injury. DO NOT use heat during the first 48 hours - it encourages swelling and inflammation.
• C - compression: Apply compression with an elastic bandage to help reduce swelling.
• E - elevate the injured area: Elevating the injured area above your heart will reduce swelling.

Using the PRICE method will help you get back in the game sooner.  Additionally, over-the-counter pain relievers can also relieve the pain to a manageable level.  If not, it's time to see a doctor.  We know you're tough, but you also need to be smart. If you suspect a serious injury, see a doctor.  
The Smith Clinic has spent years working with different sports injuries, helping train individuals on how to prevent injuries going forward.  Our licensed physical therapists can customize an exercise and sports injury prevention program, recognizing the weaknesses of your particular musculoskeletal system, allowing you to recover quickly. 
​
If you have a new or old sports injury, our therapists can tailor a treatment program to promote wellness and minimize the chance of re-injury. Call us today to learn more!
​

Just as the seasons of this world change, so do the seasons of our lives. If we’re not careful, we’ll forget the moments that take our breath away, made us smile or brought tears to our eyes. We’ll forget that feeling we had on the first day of spring. Or the time we finally did something we always thought was just a dream. We’ll forget how God used one of the most difficult situations to bring us closer to Him. If we’re not careful, we won’t see the blessings that God has given us, too concerned with what we do not have.

In contrast, why not reminisce and wallow in God’s mercies and blessings? Why not take a moment to look around with fresh eyes? Watch the sunset tonight. Look up at the stars. Listen for a the owl hooting in the night. Snuggle your kids just a moment longer. Kiss your spouse as if it were the first time. Enjoy this season you are in. Relish in the right here and right now.

Praying for you always!

A herniated disc, also referred to as a slipped or ruptured disc, is a common condition that can be extremely painful and debilitating. A herniated disc develops when one of the cushion-like pads between the vertebrae moves out of position and presses on adjacent nerves.  

The human backbone, or spine, consists of 26 bones called vertebrae. Between each vertebrae lie rubbery, cushion-like pads (referred to as "discs") that help keep the vertebrae in place and act as shock absorbers.  Spinal disks have been likened to doughnuts with a soft, jelly center and a tougher exterior.  A herniated disk occurs when some of the soft interior slips out through a crack in the disk's wall. Most commonly, this occurs in the back, but it can also happen in the vertebrae of the neck.  The escape of this "jelly" is thought to release chemicals that directly irritate nerves in the surrounding area and cause significant pain. There is also a chance that the prolapsed disk can press up against nerves and cause pain through compression.

A herniated disk can lead to numbness or weakness in one or more limbs. Contrarily, some people experience no associated pain with a herniated disk, particularly if the disk does not press on any nerves.  Although some cases of slipped disks are not associated with any symptoms, many are, and symptoms can include:

• Numbness and tingling
• Weakness
• Pain: with herniated disks in the lower back, the pain is generally in the buttocks, thighs, calves and, possibly, feet; this is often referred to as sciatica because the pain travels along the path of the sciatic nerve. If the problem lies in the neck, the pain normally affects the shoulders and arms. 

Often times, the cause of a herniated disk is simple wear and tear of the disk from repeated movement over time.  With age, spinal disks lose some of their water content, and this reduction in fluid means that the disks are less supple and, therefore, more liable to split.  It is not always possible to recall the exact point when a problem with a disk begins; however, it often occurs when lifting objects without bending at the knee or twisting when lifting a heavy item.  Factors that increase the likelihood of a herniated disk include:

• Weight: being overweight puts additional stress on the lower back
• Genetics: a predisposition to herniated disks might be inherited
• Occupation: individuals with physically demanding jobs or pastimes that involves pushing, pulling, or twisting

Physical therapy often plays a major role in herniated disc recovery. It's methods not only offer immediate pain relief, but they also teach you how to condition your body to prevent further injury. If you are currently suffering from a herniated disc, The Smith Clinic can work with you to develop a plan that best suits you and offers relief.  Start on your journey back to health today by calling us at (901) 756-1650 to make an appointment - you've got nothing to lose!!