PTRC. Be Healthier, stronger and more active

PTRC. Be Healthier, stronger and more active

Physical Therapy N E W S L E T T E R

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BECOME YOUR HEALTHIEST SELF THIS FALL!

•Become Healthier, Stronger & More Active • 3 Tips To Improve Nutrition In The Fall! • Healthy Recipe: Spaghetti Squash Alfredo

ALSO INSIDE

BE YOUR BEST YOU Physical Therapy Newsletter

BECOME HEALTHIER, STRONGER & MORE ACTIVE

It is a common aspiration to become healthier, stronger, or more active. However, this can sometimes be a difficult feat, with lack of time, pain, injuries, or difficulty sticking to a nutritious diet. When you are in pain, undesirable chemicals within your body are heightened, which can increase stress. As a result, your endocrine system, which works to regulate the hormones in your body, becomes affected. Fortunately, the vast majority of aches and pains can be successfully treated by a licensed physical therapist. At PTRC, our team is comprised of movement experts who have the knowledge and training to diagnose, evaluate, and treat any musculoskeletal condition that comes their way. To find out more about how our services can help you live a healthier, stronger, and more active

circulation, digestion, and more. It doesn’t necessarily mean that you have to be the most athletic person in the room. Any step you make toward helping your body function at its optimum level is a step toward becoming a healthier you. Your physical therapist can provide you with exercises, stretches, and nutritional tips that can help increase your health and help you feel physically better overall. Increasing your strength and flexibility: It is no secret that strength and flexibility both play important roles in your health. Did you know that there are approximately 642 skeletal muscles in the human body? Your muscles work hard, not only to help you move, but also to support your circulatory and respiratory systems. When you become stronger and more flexible, you become healthier overall. Our physical therapists can guide you through proper exercises and specialized treatments in order to relieve your joint and muscle pain, increase your strength and flexibility, and improve your overall health.

life, contact our office today! Your health and you:

The term “health” is all relative. It essentially means that your body is operating at its highest levels of function in regards to breathing,

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7 TIPS YOU CAN DO ON YOUR OWN

To get started with physical therapy or Telehealth, visit www.PTRC-TX.com for more information, or call 5 1 2 . 3 5 3 . 4 5 7 5 ( S an Ma r c o s ) o r 512.847.9057 (Wimberley)! Are you looking for assistance with increasing your health, strength, and physical activity? Our team at PTRC would love to help you live your highest quality of life. Contact us today to begin your new chapter toward becoming a healthier you! 6. Breathing! Work on your deep breathing in order to increase your oxygen intake and get your lymphatic system moving. 7. Getting enough sleep. Sleep at least 8 hours a day. It is best to get into a routine where you are going to bed and waking up on a regular cycle. This helps your endocrine system. Contact PTRC today!

Physical therapy treatments can help improve your health, but they only work if you apply healthy lifestyle choices in your everyday life, as well. Some things you can do on your own to become healthier, stronger, and more active include: 1. Taking care of aches and pains. Don’t let these long-term problems linger. Contact PTRC for professional help. 2. Limiting your sitting. Get up every 30 minutes to walk around at work and home. 3. Getting out and moving. Exercise regularly, even if it’s just taking a short walk every day. 4. Maintaining a nutritious diet and controlling portion. Make sure your food intake is nutritious and portioned. By chewing your food thoroughly, you won’t feel as if you have to eat as much. 5. Drinking more water. Water keeps your body systems functioning at an optimal level.

Both cl inics have therapists which have the education and specialization to see you without any prior referral or prescription from your doctor. However, Medicare requires a physician signature for billing purposes. We can perform an evaluation, and send it to your physician, who normally signs off on PT which saves you a trip to the doctor’s office. If we find any other medical issues, we will call them to discuss options. Telehealth services can be accessed via your smartphone or computer, and you will be able to perform your PT treatments from the comfort of your own home. You will also be able to track your progress and see how you are improving throughout your treatments – without coming directly to our clinic. At PTRC, our telehealth services offer live consultation where you can meet and chat with your physical therapist about your treatment plan. WE ARE OFFERING TELEHEALTH & THERAPY WITHOUT A PHYSICIAN’S ORDER (AKA DIRECT ACCESS)!

PATIENT TESTIMONIAL

PTRC-San Marcos excels in quality patient care and treatment! They are educated, on time, easy to understand and approachable. I love PTRC-especially Kirk, because he made my total knee replacement therapy easy, accessible and awesome!! He is funny and is always attentive to my needs. All the aides and office workers are also excellent! I have gone to several other local physical therapists and no one comes close to PTRC!! They took time to consider the special needs I had and addressed them all. PTRC-San Marcos is the only place I would go to heal! — S.C.

3 TIPS TO IMPROVE NUTRITION IN THE FALL 1. Harvest Your Herbs. Herbs tend to have higher levels of antioxidants and other phytonutrients than other types of vegetables. So even though we tend to eat them in relatively small quantities, herbs can add a lot of nutrition to foods. your nutrition all week long. If you’re using a pressure cooker or slow cooker, they also need very little supervision while they are cooking.

3. Make a New Fermented Friend. Probiotic foods help to promote the growth of helpful bacteria in your gut. Good gut bacteria can aid in digestion, nutrient absorption, and help youmaintain a healthy weight.

2. Become A Soup Chef. Getting into the habit of making a big pot of soup every weekend is a great way to improve

HEALTHY RECIPE: SPAGHETTI SQUASH ALFREDO

INGREDIENTS

• • • • • • •

4 lb. spaghetti squash

1/4 tsp. salt

1/4 tsp. pepper

1 c. Half and Half

3 tbsp. butter

1 c. Parmesan cheese

4 tbsp. shredded Mozzarella cheese

INSTRUCTIONS Scoop out and discard seeds from spaghetti squash halves. Prick outsides all over with sharp knife; season insides with 1/4 teaspoon with each salt and pepper. Microwave, cut sides down, on large microwave-safe plate on high 10 minutes or until tender. Meanwhile, in small saucepan, heat half-and-half and butter to simmering on medium-low; simmer 5 minutes, or until reduced slightly, then whisk in finely grated Parmesan cheese. With fork, scrape flesh of each squash half to separate into strands, leaving 1/2- inch border on sides; divide sauce among halves and top each with 2 tablespoons shredded mozzarella cheese. Broi l 1 to 2 minutes or until bubbly and browned in spots. Optional: Serve with green salad. Source: https://www.countryliving.com/food-drinks/recipes/ a33054/spaghetti-squash-alfredo-recipe-ghk1114/

STRENGTHEN YOUR CORE!

exercises copyright of

w w w . s i m p l e s e t . n e t

FRONT PLANK FOREARMS & FEET Lie on your stomach with elbows bent. Your legs should be straight out behind you with your feet together. Raise up on your forearms and toes. Create a nice straight line with your body from your head to your heels. Concentrate on tucking your pelvis to engage your abs, squeezing your glutes and quads to keep your legs straight, and squeezing your legs together as you hold. Hold for 20 seconds and repeat 3 times.