Fyzical Therapy & Balance Center - July 2021

F Y Z I C A L THERAPY Q U A R T E R L Y 904-223-2363

3RD QUARTER 2021

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HOW I BECAME A PT FOR THE US PARALYMPIC EQUESTRIAN TEAM

before. Even though they had entire teams of doctors for the horses, the riders didn’t get much special attention. The purpose of the two-day course was to change that. During my stay, I met Andy Thomas, the physical therapist for the British Equestrian team. He trained and led us on the course, and, through the process, we really hit it off. He became a huge mentor for me, and I had surprisingly ample opportunities for follow-up training with him after those two days. He’d often travel stateside to train our physical therapists and equestrian athletes, especially in Florida where most of our professional athletes compete. Although the two-day courses started with a group of 50 people, I became one of four physical therapists who officially completed the certification as a USEF Human Sports Science Medicine Practitioner. Then, I was hired on as a physical therapist for the U.S. Paralympic Equestrian team. Unlike the Special Olympics, the Paralympics is specifically for people with physical differences instead of mental differences. Because of their condition, this makes physical therapy and sport performance training even more important for these athletes. For example, I work with a young athlete that was born with a rare disease known as Familial Spastic Paraplegia, which causes muscle wasting and lack of control from the waist down. She has worked with a physical therapist before, but none specifically focused on improving her performance as a Para-Equestrian Dressage athlete. I still keep in touch with Andy Thomas and the three other people who are officially certified USEF physical therapists. It’s been an amazing experience to work alongside these incredible athletes and health care professionals! I can’t wait to return from Tokyo to tell you all about this year’s Olympics. Thanks for reading, and I’ll catch you again soon. -Dr. Joanna Frantz

As a horseback rider, it’s very important to take care of your body. If you’re not in extremely good shape, how can you expect your horse to perform better than you can? Your control as a rider is crucial to you and your horse’s success. As a young horseback rider, I never imagined that I’d be flying to every Olympics to help professional horseback athletes stay in top shape for their competitions. But then, four years ago, I received a life-changing Facebook message from a friend of mine: “Hey Joanna! The United States Equestrian Federation (USEF) is hosting a two-day course in New Jersey for physical therapists who are also horseback riders. You should check this out.” As it turned out, it was extremely well-timed. I happened to be visiting my parents in Connecticut that week and made the trip down to New Jersey while I was there.

Upon arriving, I was surprised to learn that the U.S. Equestrian Team had never hired physical therapists for their riders

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STAY COOL THIS SUMMER EDUCATE YOURSELF ON HEAT-RELATED ILLNESSES

• People who are overweight • People taking certain kinds of medication • Individuals who are intoxicated or drink excessively

When thinking about extreme and deadly weather, most people conjure up images of massive tornadoes in the Midwest or hurricanes and flooding in the Southeast. But you might be surprised to learn that the deadliest extreme weather event is excessive heat. In fact, according to a study from the National Oceanic and Atmospheric Administration (NOAA), heat causes more deaths each year than floods, lightning, tornadoes, and hurricanes combined . Since 2020 was the second warmest year on record and all the other years in the top 10 have occurred since 2005, it’s time to wise up about heat-related illnesses. Heat-Related Illnesses and Risk Factors According to the Centers for Disease Control and Prevention (CDC), heat-related illnesses are caused by “exposure to extreme heat where the body becomes unable to properly cool, resulting in a rapid rise in body temperature.” There are several kinds of heat-related illnesses. The least severe are heat rashes, sunburn, and heat cramps, and the most serious are heat exhaustion and heat stroke. While anyone can experience these illnesses if they overexert themselves in hot weather, some groups are more at risk than others, including: • Children under the age of 4 and adults over the age of 65 • People with preexisting medical conditions, such as diabetes or heart disease

Symptoms to Watch Out For Both heat exhaustion and heat stroke have many of the same symptoms, including headaches, dizziness, nausea or vomiting, and passing out. But other symptoms help differentiate the two. Heat stroke victims will have hot, red skin that may be dry or damp, and they’ll likely have a fast, strong pulse. By contrast, victims of heat exhaustion will have cold, pale, and clammy skin and a fast but weak pulse. Heat stroke is a medical emergency requiring professional medical attention immediately. You should also seek medical help for anyone exhibiting the above symptoms who is also throwing up or whose symptoms are getting worse or last longer than one hour. For a complete list of symptoms and treatment for all heat-related illnesses, visit CDC.gov/ disasters/extremeheat/warning.html . Stay cool this summer and prevent heat-related illnesses by seeking shade or staying indoors on hot days, avoiding exerting yourself in the heat, and drinking plenty of water!

EAT LESS MEAT WITHOUT GOING MEATLESS

3 CELEBRITY CHEFS PROVE IT’S POSSIBLE AND DELICIOUS America is the land of the free and home of one of the world’s highest per capita meat-consuming cultures. While veganism and plant-based diets seem to be trending among celebrities from Beyonce to Bill Clinton, most Americans are not ready to relinquish their burgers and bacon entirely. A recent Gallup poll found that the percentage of Americans who identify as vegetarian or vegan has barely shifted in the last 20 years, holding steady at 5% and 3%, respectively. But two trends are starting to converge, making flexitarian diets — ones with plant-based and meatless meals — more appealing: The concern over high carbon emissions tied to meat production and the increased availability of plant-based meatless but meat-like options. Add that to the evidence of the negative health effects of consuming too much red meat, and shifting to a flexitarian diet starts to make a lot of sense. Who better to lead this shift in American eating habits than well-known chefs? These three celebrity chefs are proving that eating less meat doesn’t have to mean sacrificing flavor. Gordon Ramsay Ramsay has made jabs at the animal rights organization PETA and other characteristically brash comments against

vegetarianism in the past, but after judging on Vegan Celebrity MasterChef in 2018, Ramsay says he lost weight by eating five small flexitarian meals a day. He’s also started experimenting with plant-centric dishes like beet wellington, subbing the earthy root vegetable for traditional red meat. Jamie Oliver It’ll come as less of a surprise that Oliver has gone flexitarian and started incorporating more meatless meals into his diet. Oliver’s 2010 show “Food Revolution” took a peek behind American school lunches and sought to bring healthier fare to kids around the country. Oliver has since released a meat-free cookbook and says eating less meat has improved his sleep and is better for the planet. Martha Stewart Known for her cooking as well as her crafting, Stewart has been championing plant-based meals since 2013 when her vegetarian cookbook “Meatless” was published. Last year, she joined forces with the innovative plant-based meat substitute company Beyond Meat to help launch their new breakfast sausage line.

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THINK BEYOND THE KERNEL 3 WHOLE GRAINS YOU CAN EAT LIKE POPCORN

When it comes to snackability, it’s hard to beat popcorn. It’s easy to make, has a satisfying crunch, and allows for endless seasoning options. That’s what makes it the most popular snack food by volume. In the U.S., Americans consume a whopping 1.2 billion pounds of popcorn each year. But did you know that there are three whole- grain cousins to the kernel that are equally delicious when popped?

lack of familiarity or their long cook times. However, since popping them takes less than 10 minutes, it’s a great entry point to varying your whole-grain diet! The Benefits Whole grains are great sources of fiber and protein, and these three powerhouse grains really deliver. Fiber has been shown to help lower cholesterol, move waste through the digestive tract, and decrease the risk of forming blood clots that can lead to heart attack or strokes. Harvard School of Public Health also notes that whole grains can help stabilize blood sugar levels and may even protect against some cancers. That’s because they contain phytochemicals and essential minerals like magnesium, selenium, and copper. The Technique Are you ready to get popping? Cook’s Illustrated magazine suggests this simple technique for grains: In a medium saucepan, add 1 quart of boiling water to 1/2 cup of wheat berries, kamut, or spelt and simmer for 15 minutes; drain well and let dry for 15 minutes on paper towels. Heat 1 tsp of neutral, high-heat oil (vegetable or coconut oil works well) in a 10-inch skillet over medium heat. Add the 1/2 cup of grains and cook while stirring constantly about 6–8 minutes. The grains will pop and “jump” in the skillet, turn a deep golden brown, and smell delicious. When that happens and the popping slows or stops, you’ll know they’re done. Sprinkle with sea salt and let cool before snacking. Eating a diet rich in whole grains can support you on your journey to having better health. And popped kamut, spelt, and wheat berries prove that journey can also be delicious!

The Grains While most whole grains

can be popped on the stove like popcorn, larger grains like wheat berries, spelt, and kamut are the ones that really

shine with a satisfying popcorn-like crunch and a delicious nutty flavor. Whole grains come with tons of health benefits, and there are many options to try, from well-known brown rice to the more obscure amaranth. But many people skip these grains because of a

MEXICAN CORN SALAD

TAKE A BREAK!

Inspired by JoCooks.com

INGREDIENTS

• 1/2 tsp ground cumin • 1/2 tsp smoked paprika • Salt and pepper, to taste

• 4 cups of fresh corn, cut from 5 cobs • 1 tbsp olive oil • 1/2 red bell pepper, chopped • 1/2 red onion, diced • 6 green onions, chopped • 1 jalapeno, diced • 1/2 avocado, cubed • 1/4 cup fresh-squeezed lime juice

• 2 tbsp sour cream • 2 tbsp mayonnaise

• 1/2 cup fresh cilantro, chopped • 1/2 cup cotija or feta cheese, crumbled

DIRECTIONS

the remaining ingredients and stir together until well combined. Taste and adjust seasoning. 3. The salad pairs well with grilled entrees and can be refrigerated in an airtight container for up to 4 days.

1. In a cast-iron skillet over medium- high heat, add oil and corn. Cook, stirring occasionally, for 3–5 minutes or until corn starts to char. 2. Add the corn to a large bowl and let cool for 5 minutes, then add

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904-223-2363 WWW.FYZICAL.COM/JACKSONVILLE

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

4776 Hodges Blvd., Ste. 101 Jacksonville, FL 32224

1. THERE’S ONLY 4 CERTIFIED OLYMPIC USEF THERAPISTS — AND I’M ONE 2. WHAT ARE HEAT-RELATED ILLNESSES? CELEBRITY CHEFS PROVE FLEXITARIANISM IS DELICIOUS 3. 3 WHOLE GRAINS YOU CAN EAT LIKE POPCORN MEXICAN CORN SALAD 4. KICKBOARD POOL EXERCISES INSIDE THIS ISSUE

Arms: Pushdowns Land lovers do pushups and water lovers do pushdowns. The principle behind both exercises is the same, but doing it in the water means less strain on your muscles. To perform the pushdown, stand in waist-deep water and hold your kickboard in front of you with your elbows bent and your hands shoulder-width apart. Keep your core muscles engaged as you push the board down into the water until your elbows are straight. Slowly bring the board back to the starting position. Do 2–3 cycles of 10 reps each. Legs: Flutter Kicks This exercise is great to do in the lap lane at the pool and is probably one you’ve seen before. Grip the top of the board (the round end) with both hands and extend your arms in front of you with the board on the surface of the water. Lift your hips so your body is horizontal and be sure to slide your shoulders down and engage your core as you start performing small kicks with your legs. Engage your thighs to power the kick and keep your knees slightly bent while your ankles remain relaxed. Abs and Hip Flexors: L Sit In shallow water that still allows you to float, lean your chest and outstretched arms over your kickboard. Keep your back straight and your legs at a 90-degree angle to create the L-shape this exercise is named after. Engaging your core muscles and keeping your back long, move your legs in tandem up toward the kickboard, then return slowly to the starting position. Do 2–3 sets of 10 reps.

THE HUMBLE KICKBOARD A POWERFUL POOL WORKOUT TOOL

If the heat of the summer is zapping your energy and motivation to exercise, it’s probably time to head to the pool to cool down and get moving without breaking a sweat. While swimming laps is a great low-impact exercise, there are many other ways to work out in the water. And there’s one humble, versatile, and widely available piece of equipment that can provide a full-body water workout: a foam kickboard. That’s right, those colorful kickboards you often see lined up poolside are perfect for elevating your aquatic workout. High-quality kickboards are made from foam that is both long-lasting and hygienic, but if you’re taking extra safety precautions and don’t want to use shared boards, they are also inexpensive to buy.

Here are three exercises to get you started!

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