Advanced Physical Therapy - Terryville - January 2020

JANUARY 2020

WWW.PHYSICALTHERAPYCT.COM 311 MAIN STREET, TERRYVILLE CT 06786 860-506-4124 842 CLARK AVENUE, BRISTOL, CT 06010 860-540-4920

A TRIBUTE TO BEN FRANKLIN CHECK OUT OUR FAVORITE INVENTIONS!

between insulators and conductors, demonstrated the law of conservation, and even coined the terms charge , discharge , conductor , and electrify to describe electricity. Electricity plays an important role in physical therapy, and I don’t just mean that it keeps the lights on in our clinics. We actually use a treatment called electrical stimulation to help decrease our patients’ pain and increase mobility. Electrical stimulation, or e-stim, involves applying electrodes to the skin and administering a gentle electric current to contract weak muscles, alleviate pain, or reduce inflammation. As a tribute to Franklin’s innovative spirit, my staff and I want to share our own favorite inventions with you. Personally, I think that the best invention since sliced bread is heated car seats, and at least a few of my patients agree! We’ve chatted a lot about the importance of warm seats lately because of the snow we’ve gotten, and we all agree that once you have heated seats, you’ll never go back to normal ones. That has definitely been true for me. The first car I ever bought out of college was a brand-new Volkswagen Jetta with an all-weather package (I thought I was pretty hot stuff!), and it had heated leather seats. That was my first warm seat experience, and I made sure to repeat it with my next car.

Before I dive in to this month’s newsletter, I’d like to say a quick welcome to our new readers. I’m thrilled that opening an office in Bristol has allowed me to help more patients and reach more of you with this newsletter. Thank you for reading, and I hope you enjoy these monthly updates from our office! Now, on to this month’s news. Instead of looking ahead, I want to start off the new year by looking back — way back — all the way to the colonial days of 1706. Founding Father Ben Franklin was born that year on Jan. 17, and since PTs like me owe a lot to Franklin, I thought it was only fitting to pay him a tribute during his birthday month! Without Franklin, odds are we’d live in a very different world. Not only was he instrumental in shaping our country (he helped draft the Declaration of Independence, after all) but he was also a prolific writer and inventor. It’s thanks to Franklin that we have fire departments, public libraries, and, most importantly in the PT world, a better knowledge of electricity. Every American kid learns about the risky experiment Franklin conducted by tying a key to a kite and flying it into a thunderstorm, but I’d guess fewer people know that he also invented his own battery, discovered the difference

When I asked my staff at the Terryville and Bristol locations what they thought the all-time best inventions were, Christine Watson, one of my PTs in Bristol, had an answer close to mine: heated steering wheels. Almost everyone else put their money on inventions in the tech field. Ryan Edgar, a PT from Terryville, thought Google topped the list. Bristol receptionist Sarah Decker said she’s a big fan of Bluetooth technology, and Terryville aide Justin Rivera agreed, pointing to wireless headphones. Jessica Cook, our Terryville receptionist, thought smartphones were the best invention. My final two employees went against the grain by picking things to eat and drink. Bristol athletic trailer Sal Bozzuto said coffee was the best thing humans have come up with, while Terryville aide and receptionist Skye Rosado (who may have been a bit hungry when I asked her) went with tater tots as her top pick. Next time you stop by one of our offices for assistance recovering from a sports injury or managing a chronic condition, we’d love to hear what your favorite invention is! And if e-stim is part of your treatment plan, don’t forget to thank Benjamin Franklin. –Jarred Parker

Are You Struggling With Shoulder Pain? If you answered “yes,” join us at our Bristol office for a Shoulder Pain and Rotator Cuff Workshop on Wednesday, Jan. 29! We’ll discuss the shoulder, pass on tips that will make your life easier, and answer your questions. To save your slot, call us today at 860-540-4920!

• 1

860-506-4124 • BRISTOL

TERRYVILLE

860-540-4920

3 RED FLAGS TOWATCH OUT FOR MEDICALMIRACLEORHEALTHHOAX?

you started using them. Unless you have been diagnosed with a disease that would impair your liver or kidneys, you don’t need to spend extra money to keep your insides clean. A healthy diet is enough. Cellulite Isn’t Real In 1968, Vogue magazine introduced American women to the word “cellulite,” warning them of a terrible “diagnosed” condition women suffered from. They encouraged the use of a special rolling pin to banish the little lumps of fat on women’s thighs and buttocks. Since then, cellulite has been used as shorthand to mean “bad body fat you need to remove.” But cellulite is not an indication of poor health. Furthermore, there’s no cure for cellulite because it’s not a disease. It would be like using a special lotion that claims it can remove the wrinkled skin on your knuckles! Most people, especially women, have cellulite. It’s perfectly natural! you’ll either be aiming to cut body fat or to build muscle … it’s impossible to do both at the same time.” So, if you’re not a bodybuilder, what does this have to do with you? Well, one of these approaches could be the framework you’ve been looking for to guide your quest for peak fitness. Here’s the rundown on each style. The Battle to Bulk Bulking is the “go big or go home” fitness strategy because it focuses on consuming a lot of calories and lifting heavy weights. BodyBuilding.com advises bulkers to eat 6–8 meals per day and to aim for a calorie surplus along with lots of protein. While bulking, you should also minimize cardio and focus on compound movement exercises (like squats, deadlifts, barbell

The new year is a great time to make your health a priority again, and there are a bunch of workouts and diet plans to choose from. Too many, some might say. It can be difficult to determine exactly which health plan will help you reach your goals, but there are some pretty obvious red flags that you’ll want to avoid. Beware the Dreaded ‘Detox’ Plenty of diets, supplements, and products claim to “purify” your body by removing unspecified “toxins.” These “detoxes” conveniently forget that your kidneys and liver are already removing substances your body doesn’t need! The human body has been capable of cleansing itself for thousands of years. It doesn’t need a special smoothie or footpads to get the job done. Most detox products are nothing but snake oil, and some of them can leave you feeling worse than you did before If you make gym time a habit, then you’ve probably already heard the words “bulk” and “shred” tossed around over the racks of free weights, sweaty benches, and squat machines. Those terms might sound like meaningless jargon to the uninitiated, but they represent two different, equally valid approaches to fitness that anyone — not just bodybuilders — can use to their advantage. To put it simply, bulking is the process of building up muscle, and shredding (or “cutting,” as it’s sometimes called) is the practice of dropping body fat. When training for a competition, bodybuilders often “bulk” and “shred” in phases, changing their workout style and diet to match their current goal. As PureGym.com puts it, “At any given time on your journey to jackedness,

If you want to get in shape this year, avoid diets or products that claim to melt cellulite. This is a clear indication these treatments aren’t based on real medical science. Cure-Alls Cure Nothing A “cure-all” is any product, treatment, or diet that claims to cure a bunch of unrelated medical problems. Cure-alls have been a problem for centuries, claiming to help with weight loss, migraines, heart disease, anxiety, depression, and even baldness! This isn’t how medicine or the human body works. One change cannot magically fix many different, sometimes unrelated, problems.

TO BULK OR SHRED? CHOOSING THE RIGHT FITNESS STRATEGY FOR YOU

presses, and military presses) with heavy weights to rapidly build muscle.

The Struggle to Shred Shredding is everything that bulking isn’t. During a shred, MaxiMuscle recommends focusing on cardio exercises like running, cycling, and swimming and eating at a calorie deficit. Perhaps the most important aspect of this phase is diet because the point is to reveal your muscle, producing a “chiseled” effect. If you’d like to try cutting like a bodybuilder, websites like BodyBuilding. com and LiveStrong.com offer meal guides and tips on staying motivated. Whichever path you choose, remember to maintain a healthy balance as you pursue your goals. As tempting as it is to focus on the gym in exclusion of all else, there’s more to life than pumping iron!

2 • WWW.PHYSICALTHERAPYCT.COM

NATURAL REMEDIES FOR STUFFY NOSES DON’T LET CONGESTION GET THE BEST OF YOU

oil (consult the oil distributor for the exact ratio), then place the washcloth over your nose and cheeks for several minutes. Drinking plenty of water and sleeping upright at night can also help ease further congestion. While over-the-counter decongestants can temporarily help ease congestion, they are not intended for long-term use and may further dry out the nasal passage. Adding and maintaining moisture is the best way to prevent or ease sinus congestion. If the problem persists, talk to your doctor.

easing congestion and preventing further buildup. When using a neti pot or other nasal irrigator, always use sterile, distilled water or water that has been boiled and cooled. Maintain Moisture Humidifiers add moisture into the air, creating a more humid environment, and can be especially helpful if you have a forced-air heating system. Try using a humidifier or vaporizer when you sleep. You may also find a warm compress helps ease congestion: Soak a washcloth in warm water mixed with a couple of drops of eucalyptus essential

Nasal congestion can have many different causes, including allergies, colds, or the flu, but the symptoms are often very similar: sinus pressure, headaches, and a stuffed-up nose. This is the result of membranes in your nasal passage becoming irritated and your body responding by producing mucus to try and flush out the irritants. Unfortunately, that response also causes nasal congestion. This is intensified by winter weather when dry air and heaters can further dry out your already irritated nasal passage. So, what is the best way to ease nasal congestion and sinus pressure? Try these at-home remedies that focus on moistening your nasal passage. Flush Your Nasal Passage Use a saline nasal spray or a nasal irrigator, like a neti pot, to flush and moisturize your nasal passage. These devices flush out allergens and keep your nasal passage moist,

VEGAN FRIED RICE

TAKE A BREAK!

Inspired by TheLazyBroccoli.com

DIRECTIONS

INGREDIENTS

• 2/3 cup

1. Rinse rice until water runs clear. Cook rice as instructed on package with 1 cup water. 2. While rice is cooking, prepare chives. Set aside. 3. Also while rice cooks, crumble tofu over a fine strainer. As you crumble tofu, press it into the strainer to release as much water as possible. Let drain. Press and drain again. 4. Once rice is cooked, set aside. In a nonstick pan, heat vegetable oil over medium-high heat. 5. Crumble tofu into the hot pan, cooking until brown. 6. Add chives and cook for 1 minute longer. 7. Add cooked rice and mirin, cooking until rice is dry. (You can make rice one day in advance to dry it out even more.) 8. Turn off the heat and add soy sauce, tossing until fully incorporated. 9. Add salt to taste and serve.

brown rice • 1 cup water • 2/3 cup chives, chopped • 1 block tofu, extra firm

• 2 tsp vegetable oil • 1 tsp mirin, optional • 2 tsp soy sauce • Salt, to taste

• 3

860-506-4124 • BRISTOL

TERRYVILLE

860-540-4920

Terryville: 860-506-4124 Bristol: 860-540-4920 www.PhysicalTherapyCT.com

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

311 Main Street Terryville, CT 06786

1. COVER TITLE 1. THE BES INVENTIONS SINCE SLICED BREAD INSIDE THIS ISSUE 2. THESE HEALTH HOAXES WILL SINK YOUR RESOLUTION HOW TO CHOOSE THE RIGHT FITNESS STRATEGY FOR YOU 3. NATURAL WAYS TO EASE SINUS CONGESTION VEGAN FRIED RICE 4. UNIQUE FOOD TRACKING APPS TO CHECK OUT IN 2020 If you’re the type to make New Year's resolutions, then there’s a good chance health and fitness goals are among your targets for 2020. According to the New York Post, more than 55% of News Year’s resolutions made by Americans in 2018 were health-related, covering topics like exercising more, losing weight, and eating more nutritious foods. It’s easy to set resolutions, but it’s much harder to keep them. Luckily, we live in an age where high-tech tools are at our fingertips. Having a diet and exercise assistant in your pocket (literally) in the form of a smartphone app can do wonders for staying on track, and these days your options go far beyond one-size-fits-all calorie counters like MyFitnessPal. Here are two apps to check out if you’re hoping to discover a new you this new year.

YOURDIET’SHIGH-TECHHELPER UNIQUE FOOD TRACKING APPS TO CHECK OUT IN 2020

My Macros+ Developed by weightlifters, this app is tailor-made for people who have serious fitness goals and want to track their macronutrients (macros) — carbohydrates, proteins, and fats. With more than 1.5 million food items to choose from, a weight-tracking component, and more, My Macros+ covers all your bases. Reviewers rave about the app’s flexible goal-setting feature, which allows for intermittent fasting, calorie/carbohydrate cycling, and meal plans that include 6–8 meals per day. Ate Ate bills itself as a “visual, mindful, and non-judgmental” food tracking app. Unlike most options on the market, Ate focuses on feelings rather than numbers. Instead of counting calories, its users snap photos of their meals

and input why they ate — whether they were hungry, stressed, or socializing — and how the meal made them feel. It’s an ideal strategy for those worried that too much >Page 1 Page 2 Page 3 Page 4

www.physicaltherapyct.com

Made with FlippingBook - Online catalogs