Altitude Physical Therapy - January 2020

CALDWELL 1906 Fairview Ave., Ste. 410 Caldwell, ID 83605 (208) 454-9839 Nampa, ID 83686 (208) 465-9418 THE ASCENT NAMPA - MIDLAND 130 S. Midland Blvd. Nampa, ID 83686 (208) 461-5057 NAMPA - SOUTHSIDE 3151 E. Greenhurst Rd.

JANUARY 2020

LET’S MAKE 2020 A ROCKIN’ YEAR! BY FOLLOWING THROUGH ON GOALS

Happy New Year! It’s pretty incredible that it’s 2020, isn’t it? It marks a new year and a new decade. Going into a new year, many of us have resolved to get into better shape and pursue healthier lifestyles. Improving your health is an awesome goal, and now it’s time to jump in and keep up your momentum! Personally, I didn’t do as well in 2019 as I would have liked, but I’m determined to do better in 2020. Besides a new decade, this year brings another big milestone for me: I turn 50. I want to be a rockin’ 50 year old,

and to do that, I know I need to be more consistent in the weight room. I’m not trying to bulk up or anything; I just want to build my strength. I run a lot, but I need to add more strength training to build my muscles and stave off some of the mobility issues that can come with age. build strength. If you're keeping your muscles toned and strong, it gives your joints a break, lowers your risk for arthritis, and keeps your metabolism up. Maintaining a lean body mass as far as proportion of muscle compared to fat is one of the best ways to stay healthy, and strength training is one of the best ways to do it. In addition to spending more time in the weight room, I’m also committing to spending less time on my phone. I want to be more present with my family this year. When I hang out with my family at home, I often look around and see all of us on our phones rather than engaging with each other. There’s only so much time outside of work and school, and I’d rather spend it The great thing is that, no matter how old you are, you can always

hearing about my wife’s and kid’s day than replying to an email.

I also want to get outside and camp more this year, which I wasn’t so good at last year. I don’t care much where we go, as long as I can get outside and have a couple days in nature.

With these goals in mind, it sounds like it’s going to be a great year.

What are your resolutions for 2020? Whether they’re related to your health, career, family, or personal interests (or maybe all four), I encourage you to let your friends and family in on your goals. When you share your goals with others, it’s easier to hold yourself accountable to them. If you’d like some extra support reaching your fitness or health resolutions, don’t hesitate to reach out. We’re here for you.

FREE EXAM WEEK REMINDER!

Monday, Jan. 6 – Friday, Jan. 10 We have a limited number of 30-minute free exams still available! Call us now to get your spot! FREE UPCOMING WORKSHOPS!

Have a great start to 2020!

Knee Pain: Tuesday, Jan. 7 Rotator Cuff: Tuesday, Jan. 21

–Sean Weatherston

All our workshops are free and open to the public! Visit our website or call us to register!

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3 RED FLAGS TO WATCH OUT FOR MEDICAL MIRACLE OR HEALTH HOAX?

The new year is a great time to make your health a priority again, and there are a bunch of workouts and diet plans to choose from. Too many, some might say. It can be difficult to determine exactly which health plan will help you reach your goals, but there are some pretty obvious red flags that you’ll want to avoid. Beware the Dreaded ‘Detox’ Plenty of diets, supplements, and products claim to “purify” your body by removing unspecified “toxins.” These “detoxes” conveniently forget that your kidneys and liver are already removing substances your body doesn’t need! The human body has been capable of cleansing itself for thousands of years. It doesn’t need a special smoothie or footpads to get the job done. Most detox products are nothing but snake oil, and some of them can leave you feeling worse than you did before If you make gym time a habit, then you’ve probably already heard the words “bulk” and “shred” tossed around over the racks of free weights, sweaty benches, and squat machines. Those terms might sound like meaningless jargon to the uninitiated, but they represent two different, equally valid approaches to fitness that anyone — not just bodybuilders — can use to their advantage. To put it simply, bulking is the process of building up muscle, and shredding (or “cutting,” as it’s sometimes called) is the practice of dropping body fat. When training for a competition, bodybuilders often “bulk” and “shred” in phases, changing their workout style and diet to match their current goal. As PureGym.com puts it, “At any given time on your journey to jackedness,

you started using them. Unless you have been diagnosed with a disease that would impair your liver or kidneys, you don’t need to spend extra money to keep your insides clean. A healthy diet is enough. Cellulite Isn’t Real In 1968, Vogue magazine introduced American women to the word “cellulite,” warning them of a terrible “diagnosed” condition women suffered from. They encouraged the use of a special rolling pin to banish the little lumps of fat on women’s thighs and buttocks. Since then, cellulite has been used as shorthand to mean “bad body fat you need to remove.” But cellulite is not an indication of poor health. Furthermore, there’s no cure for cellulite because it’s not a disease. It would be like using a special lotion that claims it can remove the wrinkled skin on your knuckles! Most people, especially women, have cellulite. It’s perfectly natural! you’ll either be aiming to cut body fat or to build muscle … it’s impossible to do both at the same time.” So, if you’re not a bodybuilder, what does this have to do with you? Well, one of these approaches could be the framework you’ve been looking for to guide your quest for peak fitness. Here’s the rundown on each style. The Battle to Bulk Bulking is the “go big or go home” fitness strategy because it focuses on consuming a lot of calories and lifting heavy weights. BodyBuilding.com advises bulkers to eat 6–8 meals per day and to aim for a calorie surplus along with lots of protein. While bulking, you should also minimize cardio and focus on compound movement exercises (like squats, deadlifts, barbell

If you want to get in shape this year, avoid diets or products that claim to melt cellulite. This is a clear indication these treatments aren’t based on real medical science. Cure-Alls Cure Nothing A “cure-all” is any product, treatment, or diet that claims to cure a bunch of unrelated medical problems. Cure-alls have been a problem for centuries, claiming to help with weight loss, migraines, heart disease, anxiety, depression, and even baldness! This isn’t how medicine or the human body works. One change cannot magically fix many different, sometimes unrelated, problems.

TO BULK OR SHRED? CHOOSING THE RIGHT FITNESS STRATEGY FOR YOU

presses, and military presses) with heavy weights to rapidly build muscle.

The Struggle to Shred Shredding is everything that bulking isn’t. During a shred, MaxiMuscle recommends focusing on cardio exercises like running, cycling, and swimming and eating at a calorie deficit. Perhaps the most important aspect of this phase is diet because the point is to reveal your muscle, producing a “chiseled” effect. If you’d like to try cutting like a bodybuilder, websites like BodyBuilding. com and LiveStrong.com offer meal guides and tips on staying motivated. Whichever path you choose, remember to maintain a healthy balance as you pursue your goals. As tempting as it is to focus on the gym in exclusion of all else, there’s more to life than pumping iron!

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NATURAL REMEDIES FOR STUFFY NOSES DON’T LET CONGESTION GET THE BEST OF YOU

Nasal congestion can have many different causes, including allergies, colds, or the flu, but the symptoms are often very similar: sinus pressure, headaches, and a stuffed-up nose. This is the result of membranes in your nasal passage becoming irritated and your body responding by producing mucus to try and flush out the irritants. Unfortunately, that response also causes nasal congestion. This is intensified by winter weather when dry air and heaters can further dry out your already irritated nasal passage. So, what is the best way to ease nasal congestion and sinus pressure? Try these at-home remedies that focus on moistening your nasal passage. Flush Your Nasal Passage Use a saline nasal spray or a nasal irrigator, like a neti pot, to flush and moisturize your nasal passage. These devices flush out allergens and keep your nasal passage moist,

easing congestion and preventing further buildup. When using a neti pot or other nasal irrigator, always use sterile, distilled water or water that has been boiled and cooled. Maintain Moisture Humidifiers add moisture into the air, creating a more humid environment, and can be especially helpful if you have a forced-air heating system. Try using a humidifier or vaporizer when you sleep. You may also find a warm compress helps ease congestion: Soak a washcloth in warm water mixed with a couple of drops of eucalyptus essential

oil (consult the oil distributor for the exact ratio), then place the washcloth over your nose and cheeks for several minutes. Drinking plenty of water and sleeping upright at night can also help ease further congestion. While over-the-counter decongestants can temporarily help ease congestion, they are not intended for long-term use and may further dry out the nasal passage. Adding and maintaining moisture is the best way to prevent or ease sinus congestion. If the problem persists, talk to your doctor.

VEGAN FRIED RICE

TAKE A BREAK!

Inspired by TheLazyBroccoli.com

DIRECTIONS

INGREDIENTS

• 2/3 cup

1. Rinse rice until water runs clear. Cook rice as instructed on package with 1 cup water. 2. While rice is cooking, prepare chives. Set aside. 3. Also while rice cooks, crumble tofu over a fine strainer. As you crumble tofu, press it into the strainer to release as much water as possible. Let drain. Press and drain again. 4. Once rice is cooked, set aside. In a nonstick pan, heat vegetable oil over medium-high heat. 5. Crumble tofu into the hot pan, cooking until brown. 6. Add chives and cook for 1 minute longer. 7. Add cooked rice and mirin, cooking until rice is dry. (You can make rice one day in advance to dry it out even more.) 8. Turn off the heat and add soy sauce, tossing until fully incorporated. 9. Add salt to taste and serve.

brown rice • 1 cup water • 2/3 cup chives, chopped • 1 block tofu, extra firm • 2 tsp vegetable oil • 1 tsp mirin, optional • 2 tsp soy sauce • Salt, to taste

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

1906 Fairview Ave., Ste. 410 Caldwell, ID 83605

(208) 454-9839 altitudept.com

1. COVER TITLE 1. SEAN’S RESOLUTIONS AND TIPS FOR A ROCKIN’ NEW YEAR INSIDE THIS ISSUE 2. THESE HEALTH HOAXES WILL SINK YOUR RESOLUTION HOW TO CHOOSE THE RIGHT FITNESS STRATEGY FOR YOU 3. NATURAL WAYS TO EASE SINUS CONGESTION VEGAN FRIED RICE 4. UNIQUE FOOD TRACKING APPS TO CHECK OUT IN 2020 If you’re the type to make New Year's resolutions, then there’s a good chance health and fitness goals are among your targets for 2020. According to the New York Post, more than 55% of News Year’s resolutions made by Americans in 2018 were health-related, covering topics like exercising more, losing weight, and eating more nutritious foods. It’s easy to set resolutions, but it’s much harder to keep them. Luckily, we live in an age where high-tech tools are at our fingertips. Having a diet and exercise assistant in your pocket (literally) in the form of a smartphone app can do wonders for staying on track, and these days your options go far beyond one-size-fits-all calorie counters like MyFitnessPal. Here are two apps to check out if you’re hoping to discover a new you this new year.

YOUR DIET’S HIGH-TECH HELPER UNIQUE FOOD TRACKING APPS TO CHECK OUT IN 2020

My Macros+ Developed by weightlifters, this app is tailor-made for people who have serious fitness goals and want to track their macronutrients (macros) — carbohydrates, proteins, and fats. With more than 1.5 million food items to choose from, a weight-tracking component, and more, My Macros+ covers all your bases. Reviewers rave about the app’s flexible goal-setting feature, which allows for intermittent fasting, calorie/carbohydrate cycling, and meal plans that include 6–8 meals per day. Ate Ate bills itself as a “visual, mindful, and non-judgmental” food tracking app. Unlike most options on the market, Ate focuses on feelings rather than numbers. Instead of counting calories, its users snap photos of their meals

and input why they ate — whether they were hungry, stressed, or socializing — and how the meal made them feel. It’s an ideal strategy for those worried that too much >Page 1 Page 2 Page 3 Page 4

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