Gilbert PT - November 2019

Gilbert PT - November 2019

Get Ready for Good Nutrition in November!

3 TIPS TO GET YOUR PICKY EATERS TO EAT THE VEGGIES THEIR BODIES NEED

2. CHEESE IT UP! Cheese can undoubtedly make veggies more appealing for your little ones. When making their favorite mac ‘n’ cheese dish, consider adding broccoli and peas to the sauce. The cheese will mask most of the veggie flavor, and your kids won’t care as much! Another option for really picky eaters is to purée vegetables, like sweet potatoes, into the cheese sauce. The bright orange color will mask the inclusion, ensuring your little one gets a good share of fiber-rich nutrients while being none the wiser. 3. GET ‘BEEFY’ WITH YOUR VEGGIES. If your kids are fans of meat-based pasta sauces, meatballs, or sloppy Joes, you can substitute some of the ground beef with finely chopped mushrooms. Since the meaty texture of the tasty fungi is similar to ground beef, it’ll be hard for kids to notice the difference. Riced cauliflower can also be mistaken for tender ground beef when cooked in darker sauces and gravies. While it can be frustrating to negotiate with a picky eater, especially during the holidays, don’t lose hope. Try out these three tasty tips and observe Good Nutrition Month with a little more ease.

It might seem strange that November — when millions of Americans gather around the dinner table to show gratitude through lavish Thanksgiving feasts — has recently been dubbed Good Nutrition Month. But it’s true; now is the time to pay extra attention to the nutrients your body needs to maintain its healthy state through the new year. While mindful eating is a habit families know they should practice year-round, once the holiday season kicks into full gear, it becomes much easier to overlook. With colder weather keeping you inside, the cravings for heartier meals and delicious baked goods leave parents struggling to encourage their picky eaters to consume anything nutritious. If you’re finding it more difficult than usual to convince your child to eat their greens, here are some tips to keep in mind! 1. LET THEM HELP. If your child has grown out of the toddler stage and is still resistant to eating their vegetables, child psychologists say you should have them help with the cooking process. The excitement and anticipation that comes with getting to prepare the vegetables can encourage kids to try a couple bites during dinnertime.

Don’ t Take Our Word For It

Patient Testimonial “I’m back! My goal at the beginning of my therapy was to be able to throw a baseball and football again. Thanks to the guidance and professional expertise of Chris, Matt, Zhara, and Maria, I am able to play catch with my son again and for the first time with my grandson. Thank you!” –Sam B.

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NO NEED TO SHOULDER THE BURDEN

You might be surprised to know that your shoulder is one of the most vulnerable joints in your entire body. Due to its construction, the shoulder comprises a lot of moving parts, but, as bones grow older, they start to lose their stability. It’s for this reason that 13% of adults in their 50s suffer torn rotator cuffs. While your shoulders shoulder a multitude of activities all year long, these fall and winter months put more strain on these joints than usual. Reaching for holiday decoration bins stored in the garage, raking leaves in the front yard, and carrying your kids and grandkids around the house is just the start of it. Then winter comes and the plausibility of falling on the ice and injuring your shoulder (like Jeremy’s story about his mom on the cover) becomes even more likely.

what’s causing you pain and come up with a treatment plan tailored to your individual needs. If you’ve been struggling with shoulder pain of any kind, be sure to give our office a call! Even if your shoulders haven’t been causing you any problems this year, you should be working to improve their mobility and stability. Here are a couple great exercises to consider. SHOULDER ROLLS: This exercise can be done from both a sitting and standing position. Make sure to maintain good posture and slowly roll your shoulders in circles from front to back. Repeat exercise for at least 30 seconds.

SIDE SHOULDER RAISES: Assume a standing position for this exercise. Release your arms straight down to your sides and then slowly raise your arms until they are in line with your shoulder, hold for five seconds and release. Repeat exercise at least 10 times. If you’re unfamiliar with these types of mobility exercises, give our office a call so our physical therapists can work with you on the movements. Your shoulders play an important role in your everyday life. Let’s work together to keep them feeling strong, healthy, and pain free!

If you notice you experience shoulder pain doing certain activities — whether you’ve suffered an injury or not — it might be a good time to look into physical therapy, a clinically proven solution that will relieve your pain, restore movement, and help you recover strength without having to undergo surgery or take harmful medications. Our physical therapists here at Gilbert Physical Therapy are dedicated to pinpointing exactly

SUDOKU

Paleo Stuffing

Thanksgiving isn’t a hard holiday for those who eat paleo. Almost all of the savory staples were paleo before it was cool. Stuffing is a notable exception, but this recipe’s got you covered.

Ingredients

• • • • • •

2 tbsp ghee or avocado oil

• • • • • •

1/4 cup flat-leaf parsley, chopped

3 cups onion, diced 2 cups celery, diced

3 tsp poultry seasoning

1/2 tsp salt

1 cup mushroom, diced

1/2 tsp black pepper 2 cups almond flour

1 cup apple, cored and diced

1/2 cup dried cranberries, chopped

3 eggs, beaten

Directions

1. Heat an oven to 350 F. 2. In a large cast-iron skillet, heat ghee or avocado oil over medium heat. 3. Add onion, celery, mushrooms, apple, cranberries, parsley, seasoning, salt, and pepper to pan. Sauté for 7 minutes. 4. Remove from heat. Stir in almond flour. Once mixed well, stir in eggs. Transfer to oven and bake for 45 minutes to 1 hour. 5. Let cool for 10 minutes before serving.

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717-591-0955 www.GilbertPT.com Hours: Monday, Wednesday, Thursday 7 a.m. to 7 p.m. Tuesday, Friday 7 a.m. to 12 p.m.

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Inside

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Meet Our Newest Team Member, Jeremy!

Trick Your Picky Eaters Don’t Just Take Our Word for It! No Need to Shoulder the Burden Paleo Stuffing

Mechanicsburg Events

Events You Don’ t Want to Miss Throughout Cumberland County

An EveningWith Owls When: Friday, Nov. 8; 7–9 p.m. Where: Ned Smith Center for Nature and Art Admission: $5 per person ages 6 and up While this crisp fall weather might be convincing you to curl up in front of the heater with a nice cup of hot cocoa, it has the opposite effect on our favorite nighttime raptors. Owls have fascinated bird watchers for centuries,

Forty small businesses in the area have agreed to participate in a 3-week event to help you explore local cities in a fun and unique way! Similar to a garden or home tour, the Cumberland County Best Kept Secrets Tour encourages you to travel from place to place enjoying all the free options (games, gifts, demos, refreshments, and coupons) the businesses have planned for you. In addition to these free gifts, you can visit the participating locations at your own leisure. Once you purchase your ticket at BestKeptSecretsTour.com, you’ll receive a booklet containing the names and locations of the businesses, a map, and a calendar of events. It’s the perfect way to explore the city!

Cruisin’ the Cosmos: Measuring Pluto’s Atmosphere When: Saturday, Nov. 23; 7–10 p.m. Where: Ned Smith Center for Nature and Art Admission: FREE!

but every year when autumn comes around, they are much easier to see … and hear! In fact, owl experts refer to the months of October and November as “hooting season” because male great horned owls begin setting up territories for mating. To experience an informative and fun- filled evening learning facts about these beautiful creatures, head to the Ned Smith Center for Nature and Art. You can even observe live owls from ZooAmerica! Cumberland County Best Kept Secrets Tour When: Event runs from Oct. 31 to Nov. 16 Where: Participating locations throughout Cumberland County Admission: $10

The awe-inspiring mystery of the night sky has kept both expert and novice stargazers fascinated for years. If your family loves peering up at the stars as much as our team here at Gilbert Physical Therapy does, then you won’t want to miss the epic Cruisin’ the Cosmos event this month! Gather the kids, pack some snacks (and your telescope if you have one), and get ready to learn all you can about everyone’s favorite dwarf planet, Pluto! Weather permitting, you’ll head outside with the Star Party leaders, who will have their own telescopes for you to try out. Best of all, it’s free!

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