Gilbert PT - September 2020

September 2020

GILBERT Gazette PHYSICAL THERAPY

717-591-0955 | www.GilbertPT.com

For the Love of Football

Supporting Penn State — Regardless of What This Season Looks Like

T his time of the year always makes me think of one thing: football. Where I grew up in western Pennsylvania, we drink, eat, and sleep football. The Pittsburgh Steelers reigned supreme in my hometown, and while the rivalry between the Black and Gold and the Eagles is strong, at least we can all agree that Pennsylvania State football is the best football our state has to offer. There are many big football fans at Gilbert Physical Therapy. We even have an employee who is a Penn State alum and can rattle off statistics on the team like it’s common knowledge! A few of us from the Gilbert family had a chance to attend a Penn State football game last year, complete with tailgating and cheering for our team in the stands. I enjoyed this chance to see my coworkers outside of work and bond over something as universal to Pennsylvania as our appreciation for Penn State football. To celebrate football each season, the Gilbert team also began jersey Fridays, where each employee wears their favorite sports jersey. (We even have a hockey fanatic who always wears her jersey!) We’ve invited our patients to join in on the fun, too. Usually, our office is filled with Eagles, Penn State, and Steelers jerseys — and the occasional hockey jersey — while one of our receptionists wears a Miami Dolphins jersey (she’s a rare Pennsylvanian who doesn’t care about football). I joke that she throws a party when jersey Fridays are over! Sadly, at the time of writing this letter, it’s uncertain what football may look like this fall as our country battles COVID-19. The Big Ten — Penn State’s conference — has announced that it will only play conference games, while other conferences like the Ivy League and Colonial Athletic Association have outright canceled their fall sports. At this point, the NFL has not signaled whether it will cancel the upcoming 2020 season; training camps and practices have continued as normal. It would be a shame to miss out on a season of football, especially since this was set to be a big year for Penn State. The buzz around Pennsylvania is about how powerful the team will be this year! Plus, football just might be the return to normalcy we all need. It’s often seen as an outlet — an opportunity for us to

forget about our stresses for a bit and enjoy a great game. Still, as a big football state, we can all agree that we want to have our favorite players healthy and able to play in regular seasons in the coming years. As a parent, I understand the frustration with this uncertainty. Our 2-year- old daughter is set to begin nursery school this year, and our 4-year-old will be returning to school, too. As I write this, we have no way of knowing what school may look like — or what options we have. It’s particularly disappointing because we know how much Paige was looking forward to school. She has been asking when she could go to school since she noticed that her brother goes every day! We even bought her a backpack, which she proudly wears around the house while talking endlessly. That chatty little girl is ready for school! While we can’t know what the school year — or football season — will look like, I know we will all find a way to get through it together. It’ll be disappointing if we have a season without football, but one thing won’t ever change: Penn State will always be the best.

–Dr. Jon Milliron

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The Nutrients You Need During Physical Therapy Foods for a Faster Recovery

Protein-Rich Meats, Nuts, and Dairy Products

Attending your physical therapy appointments and doing your at-home exercises as instructed by your PT are crucial parts of your recovery process. However, they’re not the only important steps you should take. What you eat can affect how quickly and well you heal just as much as your dedication to your exercises. By incorporating a few of these foods into your diet, you can heal faster and come back stronger than ever before.

When it comes to the proliferation and remodeling stages of healing, healthy sources of protein are the way to go. Lean meats like poultry and fish are easy sources of protein, but if you don’t eat meat, you can also get protein from beans, eggs, nuts, and dairy products. Protein-rich foods will help heal muscles and bones and prevent muscle atrophy. It’s incredible what the body can do with just a few intentionally consumed superfoods!

Omega-3 Fatty Acids

There are three phases to the healing process: inflammation, proliferation, and remodeling. While you might think that inflammation is a bad thing, it’s actually a normal and necessary part of healing. That said, you should still try to reduce inflammation, as it can be harmful in excess. Foods containing omega-3 fatty acids do wonders to control inflammation. Plus, our bodies can’t make omega-3 fatty acids naturally, so we have to get them from what we consume. Foods that are rich in omega-3 fatty acids include fatty fish, olive oil, avocados, pecans, walnuts, and almonds.

Antioxidant-Rich Fruits and Vegetables

Why We Love PT Along with omega-3 fatty acids, the antioxidants from fruits and vegetables can also go a long way in reducing inflammation. Broccoli contains vitamins A, C, and K, as well as folic acid and several different minerals. ( Pro Tip: Cook your broccoli to maximize these nutrients!) Citrus fruits and peppers have high levels of vitamin C, and peppers have high levels of beta-carotene as well. Additionally, turmeric and garlic work wonders during the healing process.

“I came here as a visitor with my friend ... I had pulled my back out again, and I was miserable. Well, I have never seen a physical therapy clinic work like your folks’ does. I am 87 years old, I was losing my strength, I had problems with my legs, and I was alone too much. Because I was treated so kindly and with care, I am again feeling well. Thank you all.” –Sally K.

Please share your experiencewith us! Simply go toGilbertPT.com/review_new From there just follow the steps. Thank you for trusting us with your care during your time at our clinic. We appreciate your help in sharing your storywith others!

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717-591-0955

Stand Tall This Fall With Regular Exercise and Physical Therapy

BRAIN THERAPY! O ne out of three older adults will fall each year, according to Harvard Medical School, but it doesn’t have to be that way. Additionally, the Centers for Disease Control and Prevention (CDC) says that falling costs Americans more than $50 billion in medical expenses every year. The organization also notes that one fall increases a person’s risk of falling again, while 1 out of 5 falls can cause a serious injury. So, why are older adults at such an increased risk? As our bodies age, our muscle and joint strength can naturally wear away. Our inner ear functionality diminishes with age and use, too. Combined, all of these factors contribute to an increased risk of falling as you age. But don’t give up hope! You’re not careening toward a fall with every birthday. Along with wearing comfortable shoes and clearing your home of obstacles or clutter, studies have shown that the more you exercise and strengthen your body,

the more likely it is that you will stay upright and have better balance. This is because you are using your muscles for their intended purpose, which limits the risk of pain or limited movement, and strengthens capacity for keeping you upright and safe. Much like a swimmer needs to swim laps to improve their speed and skill, older adults must practice balance, strength, and movement to protect themselves from falls. This is where physical therapists shine. With simple exercises, physical therapists can help you stimulate the muscles and joints your body relies on to stay balanced. These exercises can also improve your inner ear balance to further protect you from falls. And like any exercise routine, physical therapists can create regimens designed to build upon your current progress. So, as your balance improves, your therapist can help you determine which exercises will become essential to your balance and ability to stay upright. If you do fall, seek help from medical professionals immediately. Afterward, consult with a physical therapist. This assistance may be vital in treating pain and reducing your chances of falling again.

Don’t live in fear of falling. Celebrate Fall Prevention Awareness Week from Sept. 22–28 by setting up a consultation with our team at Gilbert Physical Therapy by calling 717-591-0955.

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Easy Stuffed Sweet Potatoes

Inspired by EatingWell.com

Who says a loaded potato has to clog your arteries? In this healthy version that serves four, a sweet potato base is topped with fiber-rich bean salsa.

Ingredients

• 4 medium sweet potatoes • 1 15-oz can black beans, drained and rinsed • 2 medium tomatoes, diced • 1 tbsp olive oil

• 1 tsp cumin • 1 tsp coriander • 3/4 tsp salt • 1/4 cup sour cream • 1/4 cup fresh cilantro, chopped

Directions

1. With a fork, prick each sweet potato a few times. Microwave the potatoes on high 12–15 minutes, or until cooked through. 2. In a microwave-safe bowl, combine the beans, tomatoes, olive oil, cumin, coriander, and salt. When the potatoes are done, microwave the mixture on high for 2–3 minutes. 3. Cool potatoes slightly, then cut each potato open lengthwise. Pull the halves apart to create space to spoon the warm bean salsa inside. 4. Add a scoop of sour cream to each potato, garnish with cilantro, and serve!

Solution on Pg. 4

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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.

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

5103 Carlisle Pike Mechanicsburg, PA 17050

Inside

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Go, Penn State!

The Nutrients You Need During Physical Therapy Why We Love PT

Don’t Fall This Fall: How PT Can Help Easy Stuffed Sweet Potatoes

The Best Locally Grown Food Finds!

Fresh (and Local) Foods Enjoy Harvest SeasonWith These Local Produce Sellers

Route 174 Roadside Market Where: 849 Boiling Springs Road, Mechanicsburg

You don’t need a green thumb to enjoy scrumptious fresh fruits and vegetables this harvest. Support our local farmers at these three great markets. West Shore Farmers Market Where: 900 Market St., Lemoyne Hours: Fridays from 8 a.m. to 5 p.m., Saturdays from 8 a.m. to 2 p.m., and Tuesdays from 8 a.m. to 3 p.m. For the past 70 years, West Shore Farmers Market has become the place for those west of Harrisburg to find local goods and produce. Established by

Ray Garver Sr., the family-owned market quickly grew and became a local favorite. Today, the market consists of 60,000 square feet dedicated to local vendors who sell fruits, vegetables, seafood, meats, and gourmet food selections. Above the market, shoppers can choose from handmade gifts, artwork, antiques, and jewelry. See what all the buzz is about and learn more at WestShoreFarmersMarket.com . Basehore FarmMarket Where: 6080 Creekview Road, Mechanicsburg Hours: Tuesdays–Fridays from 10 a.m. to 6 p.m., Saturdays from 9 a.m. to 5 p.m., and Sundays from noon to 4 p.m. The Basehore family has farmed their land for nearly 120 years, and they keep the tradition alive with their year-round market. From fresh honey to hanging flower baskets, there’s always something to find at the Basehore FarmMarket. Check them out without even having to leave town by visiting them online at BasehoreFarm.com .

Hours: Thursdays from noon to 6 p.m., Fridays from 10 a.m. to 5 p.m., Saturdays from 10 a.m. to 4 p.m., and Sundays from 11 a.m. to 3 p.m. Route 174 Roadside Market may have begun in 2012, but the Paulus family has been serving the community for generations. Roy and Cora Paulus moved their family’s farm just a few plots down Boiling Springs Road in the 1930s to the current site of Route 174 Roadside Market. Today, Roy and Cora’s dream continues with their grandson’s family. The farmers sell local pasture-raised meat, eggs, produce, and many more Pennsylvania-made products. Go to Route174RoadsideMarket.com for more information. Note: Hours may vary due to COVID-19. Contact each establishment for more information.

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