PT360 - September 2021

Getting you back to the life you want to live.

360

SEPTEMBER 2021

In Touch

STUCK IN THE MUD? a team that loves the work, is incredibly skilled at it, and is able to connect with patients and each other, brings joy to our day (and hopefully yours too, with a hefty side of relief). We are passionate about our work and the technical details in the skill, but what brings us together the most is a common goal: getting YOU better. In medicine, there are often egos that get in the way of caring for patients. As a team, we are focused outward, with our rewards being your “wins.” You got to do the hike you’ve wanted, you traveled somewhere (after not traveling forever), you got down on the floor with your kids (or furry family). Those feed our passions and keep us striving to do better. We have our “Dream Team” in full swing to aim at your goals and get those wins. In these pandemic times (yes, I’ll mention that space-time continuum split again), the amount of distress and pain in the world is high. People flock to us, looking for solutions. But we know just as many are not getting to us and are simply suffering, or looking for a surgical quick fix for their problems (news flash — there isn’t any). Our mission is to help take the world’s pain away, one person at a time. If you know someone stuck in that pain cycle, it would be a great compliment if you would send them our way. Or even if you don’t know anyone, a review on Google would help educate someone about where to go for information. You’d be part of our mission to make the world a better place by helping folks feel and move better, and put a smile back on your friend/neighbor/coworker’s face when they walk or jog — or even just get through the workday and still have energy. Next time you, or someone you care about, gets stuck (sometimes literally) and unable to be fully engaged in the fun, active, moving-forward life that you expect, think of our Dream Team. There’s no easier way to get pulled out of the muck than with the team with the skill and plan to get you there. Just picture us with a hefty pickup, pulley ropes, structural and mechanical engineering plans, coordinated response, and that extra loving push. We’ll get dirty with you too — our buckets don’t mind the mess. :-)

For my 2nd pandemic birthday, I’m excited to see so many actual faces. As much as I enjoyed seeing virtual faces, helping in person fills the cup that much more. We’ve been VERY fortunate that our safety measures (and compliance from our awesome patients) has kept us open, without closing a day, since the world changed. For that I am very grateful since our team is able to help so many folks during this crazy time. That is a birthday present to wish for. We always feel so fortunate to have folks choose us to help solve their health problems. We truly enjoy the relationships we build, the process of unpacking the puzzle to discover an accurate diagnosis, and helping create a plan to get you back to your goals. We know you don’t come to us because a certain part of your body hurts, although that may seem like the “why.” You come because you can’t play tennis, can’t sit very long for work, can’t enjoy your daily walk with your partner, or simply can’t sleep. You make the phone call, and come to return to a version of your life that works and fills your bucket. You make the choice, entrusting us to help steer you back to that better place, wherever that may be. Our team is a very talented one. I like to say we are a unicorn practice. Each member of our professional team has more than 25 years of experience, in addition to a crazy amount of post- professional training and education. In fact, we have geeky training we’ve shared among us, as well as offshoots that have interested each of us, enabling both common threads and diversity in the care we provide. We enjoy all of you so much, and, to be honest, we enjoy each other just as much too. Having

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5 Ways to Fit Extra Movement Into Your Day

neck rolls right at your desk to ease some stress or even just clear your head. No. 4: Do more calf raises. One of the easiest exercises to do in public or at home are calf raises. Do this by simply raising your feet high off the ground one at a time. Squats and lunges are also easy to do but may require more flexible clothing than you’re wearing and a space where you can move freely. No. 5: Walk for all of your phone calls. Sometimes, people start walking naturally while they’re on a phone call. Why not make it an intentional movement every time you take a call? Studies show that walking will keep your body in high gear by encouraging energy and productivity!

If you’re restless at your desk, extra exercise and movement might be exactly what the doctor ordered. Even just a little bit of unplanned movement every day can help boost your mood and maintain good blood circulation. Here are five ways you can fit in extra movement without losing your productivity!

No. 1: Park farther away. It might be more convenient to park as close to your

destination as you can, but parking farther away can add some extra steps. It’s a small difference that certainly can’t replace regular cardio, but it doesn’t hurt either! No. 2: Drink more water. Drinking plenty of water is healthy for flushing out bacteria in your system, but it’s also a great way of helping you get up from your desk. The more water you drink, the more times you’ll have to refill it in your kitchen or at the watercooler. And, on your way back to your workspace, take the long way around to say hi to your coworkers! No. 3: Stretch in doorways. Our shoulders and neck can quickly get sore from the amount of time we spend slouching in front of our screens. An easy way to relieve the stress is to press your hands on either side of a door frame, then lean forward as far as you can. If you don’t have a doorway to use, you can try doing shoulder shrugs or

COOK WITH THE SAME INGREDIENTS WITHOUT GETTING BORED THE SECRET SAUCE

repertoire. Simply whisk together 1/4 cup honey, 1/4 cup mayo, 1/4 cup Dijon mustard, 1 tbsp white vinegar, and 1/4 tsp cayenne pepper for a delicious topper for all meats. Simple Lemon Herb Sauce Want a lighter, healthier option? Go for an oil-and-herb sauce like FoodNetwork.com’s “Chicken With a Lemon Herb Sauce.” In a blender or food processor, add 1 peeled clove of garlic, 1/4 tsp salt, 1 cup freshly chopped herbs of your choice (they recommend a mix of parsley and mint), 1 1/2 tsp ground pepper, the zest and juice of 1 lemon, and 1/3 cup extra-virgin olive oil. Pulse all ingredients together until well mixed and the herbs and garlic are coarsely chopped. Quick Miso Maple Sauce This umami-filled sauce from Kitchn.com brings a lot of flavor with just three simple ingredients: 1/2 cup tamari or soy sauce, 1/2 cup maple syrup, and 1/4 cup miso paste. That’s it! Whisk the ingredients together and pour over oven-roasted, pan-seared, or grilled chicken and serve. These three sauces are a great place to start, but if you find yourself uninspired in the kitchen, just look up “simple sauces” online and the protein or vegetable you’re preparing. The internet will come to the rescue every time!

One upside to spending more than a year at home was that many people donned their aprons, learned new recipes and techniques, and began cooking meals regularly in their own kitchens. Even as restaurants reopen, over 70% of Americans say they’ll keep their new habit of cooking at home because it’s healthier and cheaper. That said, the average American can only whip up about five meals without a recipe at hand, and many people cook and eat the same types of protein and vegetables over and over. One easy way to avoid boredom is to keep your main staples but diversify your sauce routine! When in doubt, learn one creamy sauce and one herb- or citrus-based sauce. Here are a few examples that work particularly well for chicken, America’s favorite animal protein. These can be used with your

other favorite meats and your favorite vegetable preparations, as well!

5-Minute Honey Mustard Sauce To avoid hearing “chicken again?!” add this honey mustard sauce from PinchOfYum.com to your

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Less sunlight can have a negative impact on your mental well- being, and as you head into the darker, chillier months, worsening weather and shorter days can make staying in shape more of a chore than a joy. But that doesn’t mean you’re powerless. With a few tricks, you can thrive through the cold season. Finding ways to stay active while cooped up inside has never been easier. Thanks to the pandemic, online exercise courses, at-home workouts, and remote Zumba classes grew in popularity and are still going strong. If you embraced these for your summer workouts to avoid the heat, you can continue that routine this fall and winter and keep up your exercise, mixing it up if one course gets stale. Similarly, winter provides a great time to focus on a new type of fitness goal, like building muscle in an indoor facility or taking martial arts classes at the gym. It doesn’t matter what you do; what matters is that you do it. Stay active! While it’s a bummer that you can’t go trail running or biking, any exercise is better than none. Get a Jump on Winter Blues AND EXERCISE THROUGH THE FALL

will it help make the transition a little easier when you can’t go for your morning run, but also, if you’re trying a new sport, activity, or exercise, it gives you a buffer in case you decide it’s not for you after all. Don’t let bad weather or fewer daylight hours be an excuse for less exercise. Your brain will thank you, and who knows? You might actually have fun too!

ONE-PAN APPLE CIDER CHICKEN

And don’t wait to get started: Add that “winter workout” into your weekly routine now. Not only

Inspired by WellPlated.com

Bring the taste of fall into your kitchen with this sizzling skillet meal.

INGREDIENTS

• 4 tsp olive oil, divided • 3 sweet apples, cut into 1/2-inch slices • 2 tsp fresh rosemary, chopped, plus more for garnish

• 1 1/2 lbs boneless, skinless chicken thighs • 1 tsp salt, divided • 1/2 tsp black pepper, divided

• 1/2 cup apple cider • 2 tsp Dijon mustard

INSTRUCTIONS

1. Sprinkle chicken with 1/2 tsp salt and 1/4 tsp pepper. Set aside. 2. In a small bowl, combine apple cider and mustard. Set aside. 3. In a large skillet over medium heat, warm 2 tsp olive oil. When shimmering, add chicken thighs top-side down. Cook for 4 minutes, then flip and cook for 4 more minutes. Transfer to a plate and cover with foil. Wipe the skillet clean. 4. Heat the remaining oil in the skillet, then add sliced apples, remaining salt and pepper, and rosemary. Cook for 5 minutes. 5. Return the chicken to the skillet and add apple cider-mustard mixture. Cook for 5 minutes, then serve sprinkled with rosemary!

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INSIDE THIS ISSUE

Stuck in the Mud? Page 1

5 Ways to Keep Yourself Moving Let Sauces Bring New Life to Tired Meals Page 2 Get a Jump on Winter Blues With Fall Exercise One-Pan Apple Cider Chicken Page 3 Observe Fall Prevention Month With These 3 Tips Page 4

Don't Fall This Fall! 3 TIPS FOR FALL PREVENTION

Improve Your Home Your home just might be your biggest threat when it comes to falls, so improve it with a few changes! Install grab bars and railings on steps and in the bathtub for extra support. Grips on the bottom of the bathtub and on slippery surfaces can give you a secure footing, while lighting along the hallway and in stairwells can better illuminate walkways. Even something as simple as moving a table or decor item out of the hallway can be beneficial! Review Your Medicines Sometimes medication can influence balance and movement. Talk with your doctor about the side effects of your

September marks the start of fall, but it also serves as an important reminder about falling.

Falling is one of the greatest dangers seniors face. As adults age, take more medication, and lose some mobility, it becomes increasingly difficult to stay upright or regain balance — even when tripping over the smallest object. The Centers for Disease Control and Prevention (CDC) estimates that 1 out of 5 falls cause serious injuries, including traumatic brain injuries. Falling can also increase a senior’s chance of falling again. But for as common as it may be, falling doesn’t have to be your norm. You can lower your risk of falling and injury with a few simple steps. Move More Your body was designed to move! When you don’t move your body enough, which can happen when you age, your muscles and joints can become weak and stiff. The best way to strengthen your reactions and improve your balance is to move your body. A physical therapist can help you develop a routine that targets your balance while strengthening your muscles and joints.

medication and adjust accordingly. You may need to consider alternatives, but if that’s not possible, physical therapy can provide assistance. It’s designed to help you improve your balance and get stronger — which can lower your risk of falling.

You can learn more about fall prevention and risks online at CDC.gov.

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