Professional Physical Therapy - December 2021

Professional Physical Therapy - December 2021

PRO PT PRESS

December 2021

Freeing Up Time and Space Purging and Planning Into the New Year

Throughout winter, our days are shorter due to the tilt of the Earth’s axis. When the North Pole is tilted farther away from the sun, and the South Pole is tilted closer to the sun, we experience less light throughout the day. When this happens, and we literally lose time in our days, how can we squeeze more into our daylight hours to ensure everything gets done and to optimize the time we do have? Currently, both at the clinic and at home, I’m going through my “purge and plan” process. Essentially, it helps determine what I can streamline, simplify, and sort through to figure out how I can do something in a better, more cost- effective way. At the clinic, we work on cleaning out the staff break room and the refrigerator because, more likely than not, someone unfortunately forgot they brought broccoli three weeks ago — and it’s still in the fridge. In the office, we are also planning and preparing for 2022. We do this by breaking everything down into quarters, months, weeks, and days and then analyze and organize from there so we can reach our goals. Each year and quarter has a theme, which is driven by our priorities at that time. At home, I go through a purge and plan process as well. One of my end-of-the- year rituals is going through our glasses and mugs — and then purging. It seems that we are always gifted new mugs, so I’m constantly going through the old to make room for the new. It’s a healthy process. For me, meal prepping is huge. If I’m making lasagna for dinner, I’ll make four pans of it and have one for dinner and then freeze the remaining three. Just the other day, I made a huge pot of chicken gumbo and was able to freeze enough for five more meals down the road. I find it to be a huge time saver. This year also marks my 23rd year of doing Stop and Shop grocery delivery. I was one of their first customers 23 years ago, and it’s something I found to be so convenient that I just never stopped doing it. Having my groceries delivered really cuts down on going to the store — I’ll only make a trip once in a blue moon (if I really need something special or out of the ordinary).

I also utilize Blue Apron. In my house, we order four meals a week, and they come packaged up in such a way where we simply add salt, pepper, and olive oil. The portions are great, and it really cuts down on the waste because everything they send is in the proper amount. My husband and I do this together, and I do the cooking. This way, we get home from work and just decide which one to have that night. It also offers a way to try some new foods we wouldn’t ordinarily eat. If I had to change one thing about it, it’d be to figure out how to eliminate kale. But other than that, it’s a fabulous time saver. Instead of a spring-cleaning, my purge and plan process is more of a winter cleaning and refresh to free up space, time, and energy so I can plan for the next year. From the Professional Physical Therapy family to you and yours, happy holidays, and happy purging and planning!

–Dr. Stacey Raybuck Schatz

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PATIENT of the MONTH Eleanor Holt AMERICAN HEART ASSOCIATION

Spending the Holidays Alone? BOOST YOUR MOOD WITH THESE TIPS Many Americans spend the holidays alone every year, and the pandemic has only made it more difficult for people to see their loved ones, as travel has become more restricted and strenuous. If you’re one of these people who are spending their first holiday season alone this year, here are a few strategies you can try to make the situation a little easier. Don’t hold yourself to the usual standards. One of the best things about spending the holidays alone is that you can do things your way. You don’t have to worry about meeting everyone else’s standards. Instead, you only have to make yourself happy. Simply telling yourself that you are not going to have the usual holiday environment can slightly help, but redefining what the holiday means to you can remove a huge weight. Trying new things or looking toward the future are great ways to reduce the stress of spending the holidays alone. Keeping up with old traditions may remind you of what you’re missing out on, so it can greatly help to create your own traditions. Plan ahead. If you know in advance that you’re going to be spending the holidays alone, planning ahead can prevent negative feelings. While being spontaneous can sometimes keep things fresh, it could leave you with a feeling of hopelessness about what to do next. There’s no need for your list to be extensive or highly detailed, but even just planning to watch a movie or cook some of your favorite dishes can give you something to look forward to. Take care of yourself. Just because you’re not seeing people during the holidays does not mean you should forgo your basic needs. Stick to your regular hygiene habits and do not let them get away from you. The same goes for eating and sleeping. Staying clean, well-fed, and well- rested goes a long way toward improving your happiness. As with all mental health advice, what works for some does not work for everyone. Do what you think will work best for you and help you keep your thoughts happy.

“I personally have had heart issues starting with having a heart attack at the age of 40 and finally having a quadruple bypass 39 years later. With all of the new technology, medications, and cardiology, I fully support the American Heart Association for everything that they do.” -Eleanor The American Heart Association’s mission is to be a persistent advocate for the world to live longer and healthier lives. Eleanor is always such a positive presence in the clinic. We have been working together to decrease her knee pain and improve her balance, and she rises to any challenge. She has made so many improvements and brings such joy to the process. For her fortitude and determination, she is December’s Patient of the Month. Congratulations, Eleanor! We at Professional Physical Therapy would be honored to donate to the charity of your choice if you become our next Patient of the Month!

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Goat Cheese If cheese is an absolute must on your holiday appetizer list, opt for goat cheese, possibly paired with pistachios and grapes. The grapes provide something sweet while the nuts are a healthy fat. Goat cheese is one of the best options as far as cheeses go because it packs in tons of calcium and healthy fats. Garden Salad When it comes to salads, not all are the most friendly for your waistline. For example, Caesar salads are packed with creamy dressing and croutons, taking away the nutritional value some hope to find. With a garden salad, you can really pack in the veggies to make it more nutritious before your main meal. Just be sure to go easy on the dressing. The Naughty List Hot Chocolate Hot chocolate can really pack on the calories and sugar, especially if you toss in marshmallows! Try and limit yourself to maybe one (or two) all season long. Instead, hot apple cider is a nice alternative. Eggnog Eggnog in its pure form is extremely fattening. Consider opting for the low-fat version or maybe only using it as a creamer (sparingly, of course) in your morning coffee — it’ll add a nice holiday kick!

Stuffing Oh, no! Stuffing makes the naughty list! Stuffing, while it is a must in most households for the holidays, is packed with tons of fats and calories. After all, it is carb heavy with all that bread, and it is made with butter and margarine. If it is one of your favorites, you don’t have to give it up completely, just eat it mindfully

and in moderation. Pecan Pie

Even though pecan pie is packed with nuts, it still isn’t the best for you. Butter, sugar, and milk are the leading ingredients in this yummy holiday dessert. There are many alternatives to consider — or, if you must, only have a sliver! Candied Yams Packing in 40 grams of sugar per serving, candied yams can wreak havoc on your weight-loss goals if you overindulge, not to mention give you a crazy sugar rush. Be mindful of this when planning out your holiday menu! The holidays are intended for enjoying some delicious food with your friends and family, but be sure not to take it too far. You can still have your favorites without compromising your health. Awareness is key, along with moderation and balance. When you can, opt for the healthier version — or do some healthy swaps.

Happy Holidays!

Crispy Fish With Brown Butter Sauce

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Inspired by BonAppetit.com

Want to enjoy the decadence of the holiday season without adding too much to your waistline? Swap red meat for fish and serve this delicious, easy dish.

INGREDIENTS

Physical therapy is beneficial in reducing the symptoms of many chronic conditions and diseases while helping to manage pain. It can help in recovering from an injury, improving mobility, and managing age-related medical issues. To get started on your path to recovery, come on in and chat with us about your options. In the midst of the pandemic, many of you are on the frontlines, risking your lives to save others and keep businesses afloat. Police, firefighters, EMTs, doctors, nurses, grocery and pharmacy employees, restaurant owners, janitors, truck drivers, and all professionals providing services to help navigate the struggles of COVID-19, we thank you! To show our appreciation, we are offering five Free Consultations! Call us today at 508-528-6100 to secure your free consultation!

• 1 tbsp olive oil • 4 5-oz Chilean sea bass or salmon fillets, skin-on • Salt and pepper, to taste • 6 tbsp unsalted butter, cut into pieces

• 1/2 cup blanched hazelnuts, chopped • 2 tsp lemon juice • Lemon wedges, for garnish

DIRECTIONS

1. In an unheated skillet, add oil. Season fish with salt and pepper, then add to skillet (skin-down). 2. Heat the skillet to medium and cook for 4 minutes. With a

flip and cook for another minute. Remove the fish. 3. Wipe the skillet clean and return to medium heat. Add the butter and hazelnuts. Heat, swirling continuously, until butter foams and browns. Remove from heat. 4. Stir in lemon juice and season to taste. Pour over fish, garnish, and serve with salad.

spatula, press each fillet down, rotating between fillets every few seconds. When the skin begins to crisp, stop pressing and cook 8–10 minutes, then

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Inside This Issue

1

Purging and Planning

Patient of the Month

2

Tips for Spending the Holidays Alone

3

Crispy Fish With Brown Butter Sauce

4

Holiday Foods: The Naughty and Nice List

The Naughty and Nice List EAT THIS, NOT THAT Brussels Sprouts Sprouts are chock-full of vitamin C and K and contain a sulphurous compound that aids in liver detox, which can be extremely beneficial during the holiday season since there are so many parties and gatherings! Be sure to be light with the toppings, though. Butter and bacon can really pack in some unwanted calories. Salsa When others are chowing down on creamy dips and spreads, which can be high in fat and calories, salsa is low in calories and even packs in a healthy serving of veggies, too. Just be sure to take it easy on the chips! Nonfat Greek Yogurt Speaking of dips, another great alternative for something to munch on at gatherings (and in between the big feasts) is nonfat Greek yogurt. It can be a nice replacement for cheeses and sour cream and also pairs nicely with veggies, making for a great side dish or appetizer.

The temptations are real throughout the holiday season! There are just so many delicious options to choose from; it’s no wonder getting back into shape is one of the biggest New Year’s resolutions out there. Packing on a few extra pounds from Thanksgiving through the New Year is almost inevitable, but keep in mind that there’s a difference between enjoying something and over indulging. Also, by making some easy swaps and avoiding a few of the worst holiday choices, you won’t need to worry, diet, or deprive yourself! The Nice List Turkey A staple for all holiday gatherings is turkey! A lean meat packed with protein, turkey is a great option when taking health into consideration — just go easy on the gravy and opt for the light meat instead of the dark meat! Turkey is rich in tryptophan, which plays a large role in the body’s production of serotonin, the happy hormone. Not to mention, tryptophan can also make you quite sleepy.

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