Liberty Rehabilitation Specialists - August 2022

Liberty Rehabilitation Specialists - August 2022

AUGUST 2022

LIBERTY NEWS REAL CARE. REAL RESULTS. FOR REAL LIFE

NORTH CENTRAL 415 Embassy Oaks Dr. #202, San Antonio, TX 78216 210.490.4738

NORTHEAST 2130 NE Loop 410, Ste. 212, San Antonio, TX 78217 210.656.5848

SOUTHSIDE 3138 SE Military Dr., Ste. 113, San Antonio, TX 78223 210.922.6292

CELEBRATING 20 YEARS! KEEPING THE DREAM OF LIBERTY REHABILITATION ALIVE

On Aug. 28, 1963, Martin Luther King Jr. delivered his famous “I Have a Dream'' speech before 250,000 people on the steps of the Lincoln Memorial in Washington, D.C. His speech served as a true testament to the power and strength of one man and his goals for our country and society. His determination, bravery, and perseverance became a lasting example for everyone to remember the importance of standing up for our dreams and what we believe in. This year, we celebrate Liberty Rehab’s 20-year anniversary. Did you know our practice as we know it once started as a dream, too? Robert Lozano’s (PT) legacy carried Liberty Rehab for the first 11 years of our company’s existence, beginning in 2002. When the time came for him to step aside, I was blessed with the opportunity to carry Liberty to the next phase. I am forever grateful to Bob for entrusting me with this great opportunity and responsibility. I’ll be honest, the journey that stemmed from Mr. Lozano’s dream hasn’t always been easy. With the love and support of my parents (Mary Lou and Martin Lugo), my baby brother (Martin Lugo), and his family — and my God almighty — I’ve been able to persevere in difficult times. From moving large pieces of rehab equipment to painting entire clinics, they’ve stood by my side and helped in more ways than I can count. The next two individuals who have helped me to keep Robert’s dream alive have seen me at my worst. They get the tired and grumpy me that goes home with work on her shoulders. Despite my ugly faces and sometimes sharp words, they love me and tolerate any last-minute requests, clean up my mistakes, and ensure I have a safe place to rest from work. They are Therese and Giancarlo; I couldn’t do this without you! To my friends who have blessed my life before this journey and are now employees and Liberty teammates (Bridget, Kirsten, Margie, and Lisa), you guys are my “ride and die,” and I know you will always have my back. Liberty cannot run without you. To all the former and current Liberty Rehab team members: Each of you have set and continue to strengthen the Liberty foundation. There are few companies that have achieved what

we have accomplished collectively, and you have all cared for each and every patient with true compassion. Thanks for going above and beyond to provide a safe environment for patients to heal and yet have a good time. This journey in fulfilling such a massive dream would not be possible without our physicians who continue to entrust us with the care of their patients. In a city with hundreds of therapy clinics, we remain dedicated to providing patient-centered care, superior customer service, and best-practice knowledge. We have some of the same referral sources since day one and treasure this relationship. We also value all our physician relationships and will continue to remain true to our vision. Lastly, I’d like to say “gracias” to all of our patients. Thank you for entrusting us to care for you during your healing process. It is because of you that we are here today. Thank you for sharing your stories, laughter, and tears of pain and joy with us. We are honored to have held your hand during your road to recovery. The last 20 years have held varied experiences (both good and not so great), new relationships, and invaluable friendships. We have survived insurance changes, employee turnover, a kidney transplant, and even COVID-19. Survival wouldn’t be possible without a healthy organization — a place that has incorporated core human values into its foundation. We embody the importance of key concepts like integrity, compassion, respect, and teamwork, and we show them to our patients every day. Today, 20 years later, we are stronger than ever. As an employer, I have always attempted to provide my employees with autonomy, better business, flexible work culture, and professional development. I am so lucky to have such a phenomenal team of dedicated, loyal employees. Liberty Rehab remains a shining example amongst the leading providers of our city. In celebrating this 20th year of our clinic, we are celebrating the success of our patients, physicians, employees, and friends who have worked hard during this journey. Here’s to 20 more! – Mary Lou Lugo, PT, DPT

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LIVE LONGER AND STRONGER CHANGING THE SCOPE OF EXERCISE

Gardening While gardening doesn’t seem as vigorous as other exercises, it is a hearty physical activity. Digging around in the dirt is actually great for your immune system, and it strengthens your arms, legs/knees, and balance. Mycobacterium vaccae, which is a bacteria commonly found in gardening soil, can alleviate symptoms of allergies, asthma, and even psoriasis. Cycling Whether it be in a class or outdoors, cycling can be very beneficial for stiff or sore joints. You’re able to get your blood flowing and build muscles in the front and back of your legs as well as your hips. Your arms are also strengthened due to the resistance of balancing your arms and shoulders to steer. Yoga Holding a series of poses can stretch and strengthen your muscles, tendons, and ligaments. It also helps lower heart rate and blood pressure and can even relieve symptoms of anxiety and depression. For older adults, a well-rounded workout that consists of endurance, strength, balance and flexibility can help in many ways. Some can even be fun!

Your body undergoes a variety of changes over the years, many of which are

degenerative and can be debilitating to your health. But exercise can help slow these age- related issues, like heart disease or high blood pressure, and even prevent them in the long run. Here are four ways you can get moving

without overexerting yourself.

Walking or Jogging Taking a stroll around the neighborhood or a few laps around the park can help build stamina, strengthen lower body muscles, and help fight against bone diseases like osteoporosis. If you want to sweat it out some more, jogging might be a great alternative. But remember to be kind to your joints: Walk at a pace you’re comfortable with, wear supportive shoes, take breaks as needed, and walk on soft surfaces, like tracks or grass.

We Want to See You Healthy! THE 3 MAIN GOALS OF PHYSICAL THERAPY

Prevention It’s not enough for us to heal you. We also want to help strengthen

When patients arrive at their very first physical therapy appointment, they usually don’t know what to expect. In many cases, they have experienced an accident or injury and need physical therapy to regain the use of their body so they can enjoy their usual daily activities. They might think that the physical therapist's only goal is to heal their body, but that’s actually only one part of it. Many of us have three goals in mind when we are working with our patients.

your body to prevent future injuries to the same area. Prevention often ties to education: You need to understand what caused the issue in the first place to know how to prevent it. We will also teach you stretches and exercises that you can do at home to continue strengthening the injured areas. If you’ve never been to a physical therapy appointment, it can be intimidating walking through our doors. Now that you know we’re here to heal and educate you while helping to prevent future injuries, that first appointment should be much more manageable.

Education For the most part, education increases understanding. We want our patients to understand why their body is responding the way it is. If you’re in pain, we want to educate you on why you feel that way and what you can do to decrease symptoms. We want to be transparent so you feel comfortable and know you’re in a safe place with physical therapists who want you to feel better. This often leads to positive outcomes when we’re finished with treatment.

Healing Healing is a big part of physical therapy since, in most cases, you’re here to fix a physical issue that’s been plaguing you. We will work through stretches and exercises to relieve your pain and improve your functional abilities. Through physical therapy, we can accelerate the stages of healing while restoring muscle flexibility. After a few appointments, you will really start to notice a difference.

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IT’S NICE TO MATCHA Benefits of Powdered Green Tea — And Risks

Reap the benefits. Matcha can increase your intake of antioxidants, which may help prevent cell

Matcha is an incredibly tasty, high-quality powdered green tea that has swept the food scene across the globe. It flavors popular hot teas, lattes, bubble teas, milkshakes, and even sweet breads and desserts. But is it worth the hype? Let’s find out. What’s matcha, anyway? Matcha is a finely ground green tea powder that has a strong and earthy tea flavor. For most teas, you steep the leaves in hot water. However, with matcha, you put the powder directly into water to create a hot, foamy drink. It’s processed from relatively young tea leaves and pairs well with sweet flavors. That’s why you’ll find matcha in sweetened drinks and desserts on most menus. Here’s a quick nutritional breakdown. On its own, matcha has no sugar or added ingredients. Two grams of matcha contain about 5 calories, 1 gram protein, 1 gram carbohydrates, 1 gram dietary fiber, 0.36 milligrams of iron, 1.2 milligrams vitamin C, and 200 international units of vitamin A. The most surprising numbers here are fiber and vitamin A, which are both 4% of your daily value. Importantly, matcha has a high level of antioxidants — specifically, catechins. It’s estimated that matcha may have up to 137 times more catechins than other forms of green tea.

damage and even lower your risk of several chronic diseases. Green tea extract is a well-researched ingredient commonly used for weight loss, and matcha may have a similar effect. Green tea’s properties are especially helpful at promoting good liver health. Additionally, matcha has a concentrated amount of caffeine — with an added bonus, if you’re caffeine wary. Matcha contains a compound called L-theanine, which alters the effects of caffeine to promote alertness and prevents an energy crash after caffeine’s effects wear off. Avoid the risks. Unfortunately, despite matcha’s exceptional health properties, it’s often used in not-so-healthy drinks and foods. If you consume matcha, avoid adding a lot of sweeteners. Excessive sweetener will cancel out the benefits. So, buy a bag for yourself and stir a small amount into a cup of hot water — you might be surprised how tasty a simple cup of hot matcha with very few additives can be!

Zucchini Corn Fritters Inspired by MakingThymeForHealth.com

TAKE A BREAK!

If you have a bowl and 30 minutes, you can make these fritters for dinner! Add them to your list of go-to meals that celebrate summer vegetables.

DIRECTIONS

INGREDIENTS

• 4 cups shredded zucchini • 1/2 cup corn kernels • 6 green onions, chopped • 3 garlic cloves, minced • 1 1/4 cups chickpea flour

1. In a large bowl, combine all ingredients except oil and toppings. Stir until well combined and let rest for 5 minutes until a batter forms. 2. In a large skillet, warm the oil over medium heat. Scoop 1/4 cup of zucchini mixture into the skillet. Cook for 3–5 minutes, then flip. Cook for another 3–5 minutes until fritter is golden brown. Repeat with the remaining batter. 3. Serve topped with nacho cheese, black beans, salsa, and avocado.

• 2 tsp ground cumin • 1 tsp dried oregano • 1 tsp dried thyme • 1 tsp each salt and pepper • 1 tbsp olive oil • Vegan nacho cheese, black beans, salsa, and avocado for toppings

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

www.liberty-rehab.com

NORTH CENTRAL 415 Embassy Oaks Dr. #202 San Antonio, TX 78216 210.490.4738

INSIDE THIS ISSUE

1. I Have a Dream

2. 4 Simple Yet Effective Ways to Work Out Understanding the Objectives of Physical Therapy 3. Matcha Health Benefits — And Risks Zucchini Corn Fritters 4. 4 Reasons Why You Might Not Be Losing Weight

Find Your Focus AND ACHIEVE THE BODY YOU WANT

You’re doing too much cardio. Though cardio is an important part of a workout routine, it can’t be the sole focus. It keeps your heart healthy and boosts your metabolism, but if you’re doing too much, it can have side effects that reverse your progress. Long cardio sessions can eat away at lean muscle mass; your muscles are important for your metabolism to burn more calories. Try to keep cardio on the lighter side. That way you can also focus on other major muscle groups. You’re not taking recovery days. When you feel that afterburn and soreness following a workout, it is the prime time to take a recovery day. Recovery and rest are important steps in a workout routine, because

As anyone who struggles with their weight knows, dropping a few pounds can be incredibly difficult. Even if you’re working out regularly and your diet is great, you may still find it hard to get to an ideal weight. Our bodies and metabolisms are complex, working out isn’t always enough, and you need to address all of the issues that may be affecting your body. Here are a few reasons you might not be shedding pounds even if you’re working out. You’re not eating the right foods. People tend to focus all their energy on burning calories without considering what they’re eating as fuel for their bodies. A great tip is to look for all natural, whole foods. These will have all the nutrients you need, whereas processed foods have little to none.

most of your fat burning will be done in that period. Make sure after working hard that you listen to your body and give it the break it may need before your next workout. There may be many reasons you aren't making as much progress on your weight loss goals as you'd like. But you can do many things to help yourself lose weight in a safe, sustainable way.

You’re eating too much. Your body needs to burn as many or more calories than you consume. Don’t focus on counting calories; instead, focus on eating when you’re hungry, but eat slowly enough to where you don’t get full too quickly. This way you can find a healthy balance between what your body needs versus what you want.

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