Kinetic PT - December 2020

DECEMBER 2020

847-515-8970 • www.KineticPTS.com

SPENDING 2020 WITH FAMILY FOCUSING ON THE POSITIVES IN 2021

2020 has been the craziest year I can remember in my lifetime. It started out with this virus we didn’t really know anything about, which we thought wasn’t going to be serious, but then turned into an extreme lockdown of the whole country. Then the economy was pushing to reopen, and, to top it off, we had to deal with a tempestuous presidential election. Yet, despite the insane year we’ve all experienced, it hasn’t been all bad. We have always been the type of family to travel around with our boys to see different places throughout the year. Because we haven’t been able to go anywhere, we’ve spent a lot more time together as a family at home. I’ve played more board games, card games, and games of chess in the last year than I probably have in the last five years. My eldest son likes to play me in chess, and he’s getting to the point where he can beat me — and lets me know he can — so it’s not as fun. In addition to my son beating me in chess, the family has been relaxing, too. We’re watching more TV shows together and really enjoying the simplicity of each other’s company. Being with my family like this makes all the craziness seem a lot less chaotic, even if so many uncertainties still loom moving forward. For one, I have no idea what Christmas is going to look like. One of our biggest traditions is participating in Toys for Tots. At the time I’m writing this, I’m not sure what the charity event will look like, but I hope we’ll have the chance to participate. We always try to get a drive going, and last year was really successful. The idea that it might not happen this year is a little heartbreaking. Until we know for sure, we’ll be crossing our fingers. As for the end of 2020, I can’t say how many times I’ve heard my patients and family say they can’t wait

for this year to be over. For all the ups and downs we’ve had, I’m ready for it to be over, even if that’s not always the attitude we should have. I don’t think we ever want time to go by so quickly. Instead, it’s always good to stop and look at the positive parts of life I don’t think anyone knows what to expect in the new year, but many of the pandemic policies and safety steps will still be in place. Things aren’t going to get back to normal overnight; there’s going to be a slow and gradual return to normal. Making plans for the year will be hard, too. My family and I always go on family vacations, but we’re not sure what we’re going to do in 2021. I think we might just start planning camping trips. Either way, I’m looking forward to some semblance of normalcy, even if it takes a while. Whatever we face in this new year, the most important things we can do are take things one day at a time and look for those positives.

–Mike Ulmer

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Have you ever stood on a scale at the end of the holiday season and wondered how the extra pounds crept on? It’s no secret that a sugar cookie here, a slice of pie there, and a few glasses of eggnog in between can lead to a few pounds gained. When you’re surrounded by Christmas goodies, how can you resist? Luckily, there are a few ways you can protect your waistline this holiday season without completely cutting out your favorite treats. BE CHOOSY When you see a regular buffet of your favorite holiday treats, don’t immediately start scarfing down everything that looks remotely tasty and sweet. First, scope out the food — without a plate — so you won’t be tempted to start eating without really looking. Then, find the treats that are your absolute favorites and choose one or two of them to eat. You don’t have to give up sweets during the holidays; instead, eat with discretion. DON’T GO HUNGRY To ensure that you don’t overeat at a party or buy junk food that you don’t need when shopping, eat a healthy snack before going out. Before you head out to a party, eat a snack chock-full of complex carbohydrates, proteins, and unsaturated fats. Apple slices with peanut butter work, as well as lean meats

and cheeses. If you’re headed to the grocery store, eating a filling snack before you go will make you less likely to impulsively scoop up those sugary cookies and pastries in the bakery. DRINK RESPONSIBLY (AND JUDICIOUSLY) If you drink alcohol, keep in mind that each drink will probably be somewhere between 150–225 calories. A glass of eggnog can have as many as 500 calories. Alcohol decreases your self-control when you’re eating, while also increasing your appetite. Make sure that if you’re drinking, you’re not doing so on an empty stomach. And to decrease the number of high-calorie drinks that you consume, drink a glass of water in between alcoholic beverages. The holidays are a minefield for any healthy diet. But with the right tools, you can ensure that by Jan. 2, your waistline won’t be worse for wear.

“After each surgery I had (and I’ve had many), they have given me my life back. Just being able to stand up by myself, shower and dress myself, drive again, walk again — what more does a girl need? Everyone is so friendly. Cheers to all!”

“A few weeks ago, I came in with a broken elbow and lots of pain and couldn’t use my arm to do anything. Today I’m leaving with no pain and able to use my arm again. Thanks to Emilie once again.” –Clara Rister

–Arlene Zelm

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Have you ever felt a pain in your neck going about your daily activities? What about when you’re working from your computer, driving your car, or scrolling through social media? Health issues such as neck arthritis, spinal stenosis, or disc degeneration cause neck pain, but the most common cause of neck pain is usually poor posture. When someone sits or moves with their spine at unnatural positions for long periods of time, it gradually becomes a problem. This unnatural positioning puts pressure on our bodies, disrupting the otherwise natural position of our backs, shoulders, and neck. Because the pain a person feels in their neck doesn’t always originate there, a larger problem may loom, like a

weakness in the mid-back or destabilization of the shoulder muscles. When these muscles become weak, your upper trapezius or trap muscles become tight, which pulls on your neck. The best way to prevent this type of neck pain is to practice good posture — which is easier said than done. One of the best ways to practice is to be aware of the position of your shoulders and your head. When your head is pulled forward past your shoulders instead of resting on top of them, it’s a sign of poor posture. The more your head is pulled forward, the heavier it becomes. According to Health, even if the head leans forward 1–2 inches, this can double or triple the natural weight

Sudoku of the head. Whether you’re sitting or standing, keep your head upright by imagining a string holding you up from the top of your head or by keeping your ears directly over your shoulders. If you have persistent pain in your neck, reach out to our office. Call the Kinetic PT Specialists at 847-515-8970 to schedule an appointment today!

Festive Apple Cider

Inspired by BoulderLocavore.com

If you’re cutting back on calories, skip the eggnog and buttered rum this year and fill up your mug with this delicious mulled cider!

INGREDIENTS • 1 lemon

• 2 tsp allspice berries • 1 inch fresh ginger, thinly sliced • 2 tbsp honey • 3 cinnamon sticks

• 1 gallon pure apple cider • 1 large orange, thinly sliced crosswise • 2 tsp whole cloves

DIRECTIONS 1. Using a paring knife, shave the lemon peel off in curls. Reserve the curls and save the lemon for use in a different recipe. 2. In a large slow cooker, combine the lemon peel with all other ingredients. Cook on low for 3–4 hours.

3. If desired, use a sieve to strain the spices. Serve and enjoy!

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

847-515-8970 www.KineticPTS.com

11920 Oak Creek Parkway Huntley, IL 60142

INSIDE A Bad Year That Wasn’t All Bad PAGE 1

How to Eat (Responsibly) During the Holidays PAGE 2

My PT Story PAGE 2

Neck Pain and Posture PAGE 3

Festive Apple Cider PAGE 3

Winter Road Trip Essentials You Didn’t Know You Needed PAGE 4

On Sept. 24, 2019, more than 2.5 million people passed through TSA checkpoints at airports across America. On the same date this year, those terminals saw just 826,316 travelers — a nearly 70% drop. Since the COVID-19 pandemic hit, Americans have been thinking twice about air travel, and this holiday, millions of would-be flyers will set out on road trips instead. Road tripping is a great way to avoid contact with a lot of people, but it can also be dangerous, especially in winter weather. Fortunately, you can take several steps to keep your family safe. Getting your car checked before you go, for example, can save you a lot of hassle on the road, as can investing in a set of snow tires. It’s also smart to take precautions such as letting a friend or family member know your route, predicted arrival time, and where you plan to stop for gas along the way. Apart from that, one of the best things you can do is pack an emergency kit. AAA sells premade

kits through outlets like Amazon, and you can find a basic kit with things like jumper cables, ponchos, rope, batteries, pliers, zip ties, and a first-aid kit at pretty much any Walmart or sporting goods store. You could even save a life

by adding a few more essentials to your kit, like a blanket, snacks, and an extra cellphone charger. At this point, you’re almost a safety black belt. But to take your kit to the next level for winter driving, there are three more little-known items you should stash in your trunk: a shovel, a bag of sand or cat litter, and an extra bottle of windshield wiper fluid. If you get stuck in a snowbank, the shovel will help you

dig your way out without risking frostbitten fingers. The sand or cat litter will boost your traction if you sprinkle it around your wheels in an icy spot, and the extra wiper fluid will make all the difference if you run out during a snowstorm. Once you’re prepared, crank up the Christmas carols and get driving!

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