M3 PT - November 2018

M3 PT - November 2018

WEST HILLS 7230 MEDICAL CENTER DRIVE, SUITE 401 WEST HILLS, CA 91307 WEST LOS ANGELES 10474 SANTA MONICA BLVD, SUITE 435 LOS ANGELES, CA 90025

WWW.M3PT.COM / LA · 310.275.4137 / WEST HILLS · 747.888.3562 / NOVEMBER 2018

M3 AND ME

HEALING HANDS HOW ROBERTA BREHM FOUND HER CALLING

This November marks my fifth month at M3 Physical Therapy, and I have to say, it’s been a great time thus far. Having previously worked in outpatient orthopedics at a hospital, I appreciate the bonds I’m able to form with patients and staff here at the West Hills Clinic. I’ve found joy no matter where I’ve worked in my three years in the industry — I couldn’t ask for a better job than getting to help people heal themselves. Looking back, it’s hard to believe I didn’t become a physical therapist sooner. I’ve always had a passion for helping people. But as a student of English with a flair for creativity and a passion for education, I always thought I was destined to become a teacher — until, that is, I started to actually teach. I loved working with kids, but the mandated lesson plans proved too restrictive. It was frustrating being told what to teach by district officials who didn’t know my students’ individual needs and interests. Eventually, I decided to try another avenue to help the next generation. I became a social services case manager, doing my part to get kids out of difficult and often desperate situations. For a time, I felt I was making a difference, but the same issues I’d encountered with lesson plans began to crop up again. Despite knowing the gritty details of every case, in so many situations my hands were tied by a bureaucracy that moved far too slow to provide the individuals in my care with the real help they needed. The only thing worse than being told how to help someone is being told you can’t help them at all. So there I was, 25 years old and already feeling like a failure. Thankfully, I’d managed to save some money and make the drive out to visit my grandparents in Iowa. I was looking to clear my head on the long road trip and spend time with relatives I hadn’t had much of an opportunity to be around growing up. I never would have expected I would find a career in the process. My grandmother suffers from polymyalgia rheumatica (PMR), a disorder that causes the muscles around the shoulders, legs, and

hips to stiffen and ache. PMR makes life difficult for anyone, but for a farmer like my grandma, some days are almost unbearable.

Thankfully, my grandfather had the power of touch. Normally, you wouldn’t think of the calloused hands of a World War II veteran and lifelong

farmer as being perfect for a massage, but Grandpa’s back rubs were some of the best around. We didn’t fully appreciate the good they were doing until he couldn’t perform them anymore. Tragically, my grandfather developed early-onset dementia. On top of having to become a caretaker for her lifelong partner and manage the farm, my grandma was left alone with the physical pain of increasingly painful PMR flare-ups. That’s when I arrived and discovered my grandpa and I have more in common than I thought. During my summer in Iowa, I began to give my grandma the massages that had made it possible for her to go about her day-to- day life. As she began to feel more comfortable, I took things a step further and took her out exercising with me. At the time, I assumed it was good to get her moving and out of the house for a bit. But the combination of massage and exercise proved extremely effective. Her own doctor couldn’t believe how much she’d improved. Through this experience, I discovered my love of physical therapy. I’d always been so focused on helping people with my mind, I’d never considered using my hands. Committing myself to years of study to become a physical therapist was probably the hardest thing I’ve ever done, but it was more than worth it. Now I get to help people as individuals, using both my knowledge and my touch to soothe and heal.

Thanks, Grandma and Grandpa.

–Roberta Brehm

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THE MOST UNDERRATED THANKSGIVING FOODS 4 DISHES YOUR TABLE NEEDS

BRUSSELS SPROUTS These tiny greens often get overlooked during Thanksgiving, but with the right accompaniment, they can make for an extremely tasty and nutritious dish. For example, try roasting halved Brussels sprouts with dried cranberries and bacon, drizzled with a raspberry balsamic vinaigrette.

When you think of Thanksgiving food, the first dishes that pop into your mind are probably turkey, mashed potatoes, and green bean casserole. They’re a part of nearly every Thanksgiving meal. And while these delicious foods are something you don’t want to skip, there are dishes your table is sorely missing — dishes that don’t get the respect they truly deserve. This Thanksgiving, why not take a look at a few other options? SOUP This is one dish that rarely hits the Thanksgiving table. But try a butternut squash or broccoli cheddar soup and you’ll be surprised just how “at home” it feels among the rest of your spread. It’s perfect to serve ahead of the main course, as the final touches are put on the turkey, or when the green bean casserole needs a few more minutes in the oven.

other kinds of sausage to find the flavors that best complement your stuffing. Use a sweet sausage when you need something to pair with a stuffing that incorporates apples. CRANBERRY SAUCE This Thanksgiving staple rarely gets the attention it deserves. While it’s easy to buy a can of cranberry sauce, you do your guests a culinary disservice by going this

SAUSAGE Put a creative spin on your traditional Thanksgiving dishes and try using sausage in the stuffing. An Italian sausage, for instance, adds a kick of flavor to any stuffing, homemade or from the box. You can also experiment with

route. Instead, make your own cranberry

sauce. There are many recipes online, and all you need are some fresh or frozen cranberries, orange

juice, and sugar to make the best cranberry sauce of your life.

THREE WAYS TO IMPROVE YOUR BALANCE AT HOME

HEEL RAISES

Whether you are getting older, suffer from vertigo, or are recovering from a surgery, falls can be a serious concern. While we offer courses and exercises on fall prevention here at our clinic, we know that coming in to see our balance experts won’t always be an option for you. So, here are a few exercises you can do at home to improve your balance and reduce the risk of a debilitating fall.

1. Rest your fingertips on a stable countertop, wall, or chair for balance. 2. Raise yourself up on your toes for three seconds. 3. Slowly return your heels to the floor. 4. Do five repetitions.

KNEE RAISES

1. Rest your fingertips on a stable countertop or chair for balance. 2. Lift your right knee until it’s level with your hip. 3. Hold this “stair stepping” position for five seconds before bringing your leg back to a standing position. 4. Repeat with your left leg. 5. Do eight repetitions of steps 2–4.

SIT TO STAND

1. While seated in a chair, keep your knees slightly apart. 2. Stand up slowly. 3. Sit down slowly. 4. Do five repetitions. These exercises, when done correctly, can help increase your balance and allow you to move about with confidence. If you still struggle with balance or fear falling, please stop by our clinic. We offer free screenings to determine whether you may benefit from our more intensive balance programs.

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FLYING THIS THANKSGIVING? MAKE SURE TO PREVENT BLOOD CLOTS

For our elderly readers flying out to visit loved ones this Thanksgiving, we wish you a safe and happy trip! It’s great to spend the holidays with friends and loved ones who live far away. However, as we age, we need to take a few more precautions when we plan on being seated for long periods of time. Sitting for hours on a long flight can put you at risk of developing a blood clot. These blockages in your bloodstream can lead to pain and swelling in the affected area. In some cases, the clot may travel to the lungs, causing a pulmonary embolism — which can be fatal. Thankfully, clots are very preventable. STROLL DOWN THE AISLE Whether you need to use the lavatory or not, it’s a good idea to walk the length of the cabin every few hours of flight. This is the easiest way to return circulation to your legs, and it can help break up the monotony of travel. Just make sure that the aisle isn’t crowded by other passengers or the beverage cart. SEATED EXERCISES For those who find walking difficult, or when turbulence is a risk, there are a few seated exercises

you can perform to keep the blood flowing despite limited leg room. Whether you’re in first class or economy seating, you should have enough room to perform ankle circles. Simply lift your feet a few inches off the floor and trace circles or patterns with your toes. If this proves too difficult, try foot pumps instead. Begin with your feet flat on the floor; then, alternate between raising your feet on your toes and on your heels. Just be careful you aren’t kneeing the traveler seated in front of you. WHEN YOU’RE AT HIGHER RISK Other factors, such as obesity, a history of smoking, or high blood pressure or cholesterol, can put you at a higher risk of developing a blood clot. If you’re concerned about these added risk factors, you might want to invest in a pair of compression socks or talk to your doctor about the possibility of being prescribed a blood thinner. These precautions may be small, but they can prevent a potentially serious health complication. From all of us here at M3 Physical Therapy, we hope you have a healthy, wonderful Thanksgiving!

CHIPOTLE-ROASTED CARROT SALAD

TAKE A BREAK

INGREDIENTS

• 30 small carrots (2–3

bunches), tops removed and carrots scrubbed

• 2 chipotle peppers in adobo, minced • 1 teaspoon adobo sauce from the chipotle can • 1 tablespoon molasses • 2 tablespoons extra-virgin olive oil

• 4 ounces watercress, stems trimmed

• Plain Greek yogurt, for serving • Kosher salt and fresh ground pepper, to taste

DIRECTIONS

1. Heat oven to 350 F. In a rimmed baking sheet, toss carrots with chipotle peppers, molasses, and olive oil. Season with salt and pepper, and roast for 30–35 minutes. 2. Transfer carrots to a plate and let them cool completely. 3. Once cooled, toss carrots with adobo sauce. Lay across a platter, and top with watercress. 4. Serve alongside yogurt.

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10474 SANTA MONICA BLVD, SUITE 435 LOS ANGELES, CA 90025 PHONE: 310.275.4137 FAX: 310.274.1815

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INSIDE THIS ISSUE

1

Meet Roberta Brehm!

2

Thanksgiving Dishes Your Table Is Missing

2

Three Ways to Improve Your Balance at Home

3

Avoiding Blood Clots on Long Flights

3

Chipotle-Roasted Carrot Salad

4

3 Movie Locations to Captivate Your Eyes

FORMERLY KNOWN AS WILSHIRE LINDEN PHYSICAL THERAPY — SAME TEAM, NEW NAME!

3 FAMOUS MOVIE LOCATIONS YOU NEED TO VISIT WHY WATCH THE FILM WHEN YOU CAN SEE IT WITH YOUR OWN EYES?

CHRIST CHURCH CATHEDRAL

Movies captivate audiences partially because of their ability to transport you to a different place. The heart yearns to be taken places, and cinema facilitates that journey. But what if you could immerse yourself in those fantastical worlds by visiting the destinations that you’ve seen on the big screen? Here are three places that are worth the trip. The only aspect of “The Lord of the Rings” that is more compelling than the fantastical journey of Frodo is the alluring, untamed countryside and quaint towns that make up Middle Earth. The Green Dragon Inn, Bilbo’s house, and the rolling hills of New Zealand make for a backdrop that will transport you straight into the life of Middle Earth’s smallest people — only these houses aren’t small at all. And you don’t need large, hairy feet to enjoy them. HOBBITON

Harry Potter captured the imagination of the world. There are multiple sites across the United Kingdom where you can get lost in the adventure that shaped a generation, but there is one spot at the top of almost every fan’s list. Hogwarts is a magic castle in J.K. Rowling’s books, but in real life, its film location is a functioning cathedral in Oxford. Take one step onto the grounds of Christ Church Cathedral and you might begin to wonder when the next Quidditch match will begin.

TIKAL NATIONAL PARK

When George Lucas witnessed a poster of this famous archeological site, he didn’t see an ancient culture — he saw Yavin IV, the perfect location for the Massassi Outpost, a rebel haven found in the first film of Star Wars. Though the movie paints a futuristic look at the region, walk through Tikal National Park and you’ll experience it as a trip through history.

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