Move to Live Newsletter by Choice Physical Therapy
Move to Live Your Resource to Moving Well and Living Life
DR. TOM PLOWINSKE, PT, DPT Getting To Know The Choice Physical Therapy Team!
Background / Education With the exception of spending four years at Marist College, where he received his Bachelors of Science in Biomedical Sciences, Tom has resided in the Capital Region his whole life. Following his undergraduate coursework, Tom completed his Doctorate of Physical Therapy at The Sage Colleges. As part of his Doctoral requirements, he spent much of his time in the orthopedic outpatient setting and discovered a niche in the pediatric realm. Area of Expertise Tom’s clinical interests include sports-related rehabilitation, low back pain, pediatrics,
balance training, kinesio taping and postural correction. Tom enjoys using a hands on, manual-based approach to meet each person’s individual needs. He intends to become a Board Certified Clinical Specialist in Orthopedics (OCS) within the next few years. Personal Life Tom enjoys leading an active life; including playing soccer, spending time outdoors and doing his best to keep up with his crazy dog. Fun Fact: Tom has an identical twin brother.
www.choiceptny.com
Move to Live Your Resource to Moving Well and Living Life
LAUGH, LEARNAND LIVE??? Who’s Ready To
INSIDE: • 3 Tips To Drinking Enough Water • Healthy Recipe • Relieve Back Pain In Minutes • Patient Success Spotlight
This. Is. Awesome. Right this second, in your hands, you are holding a (hopefully) sparkling first edition of Move to Live , your resource to moving well and living life. Feel free to hang it up on your fridge in full display for all your family and friends to see. Seriously, no big deal, at any point in time you can swing by the clinic and we’d be happy to all sign your copy. See you soon. We have the best jobs around. We consider each person that walks through our doors a part of our Choice PT family. Each day we get the chance to build great relationships with awesome people as we help them get back to moving well and living their lives. Whether we have the opportunity to help you get a better night sleep, get back to exercising or being able to get on and off the floor to play with your grandkids, being a part of that journey is so rewarding.
We also understand that once you’ve gotten your graduation Tshirt (and suffered through Joe’s singing of Pomp and Circumstance) there is still a whole bunch of moving and living of life to be done. That is where Move to Live comes in. Our goal for Move to Live is to give you a fun resource that is packed with healthy living, healthy eating and healthy movement tips along with keeping you up to date on what’s new with our team, both in the clinic and in the community. In this first issue you’ll get some quick tips on taking care of your body through staying properly hydrated, learn a bit about one of our new PT’s and you can add a new healthy recipe to your repertoire, how great is that?! Hope you enjoy! Joe
www.choiceptny.com
3 TIPS TODRINKING ENOUGHWATER Healthy, Happy and Hydrated A study at the New York Hospital Cornell Medical Center found that 75 percent of Americans are dehydrated. This is troubling news, because 60 percent of the human body is made up of water.
Dehydration can lead to serious health risks, especially for those spending time out in the heat or sweating a lot during exercise. Help your body perform at its best by remembering three hydration tips: 1. To remain properly hydrated, you need to be drinking half of your body weight in ounces daily. Meaning if you weigh 160 pounds, your goal should be to drink 80 ounces- 10 cups- of water. The best way to accomplish this is to be sipping water throughout the day. Carry a reusable water bottle with you and take a drink whenever you’re feeling thirsty.
2. No matter what the ads for sports drinks claim, water is the best source of hydration. Should you be enduring a high intensity, longer workout in hot weather, the added electrolytes in a sports drink can be beneficial. However, you can also replenish your body without the added sugar by eating orange slices or unsalted nuts after a workout. 3. It’s very important to replenish your water after exercising. To know how much you need, weigh yourself before and after a workout. For every pound you lose, you’ll need to drink 16 ounces of water. You can also help yourself stay hydrated by drink some water during an exercise. The American College of Sports Medicine recommends drinking 3-8 ounces of water every 15 minutes of your workout. Getting in the habit of hydrating can be challenging at first. But starting is as easy as swapping out the soda at your desk for a bottle of water. Take the steps for getting the proper hydration you need. Your body will thank you.
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
Roasted Brussels Sprouts with Pomegranate
INGREDIENTS • 1 1/4 pounds Brussels sprouts, trimmed and halved • 2 tablespoons canola oil • Kosher salt and freshly ground pepper • 3 tablespoons pomegranate molasses
Strengthens Core
www.simpleset.net
Heel Slide with Core Activation
Lie on your back with one leg straight. The other leg is bent with the foot flat on the ground. Towel supporting lower back, hands at side. Tuck your chin and lift your shoulder blades off the ground slightly. slide heel up and back down again.
INSTRUCTIONS Preheat the oven to 375 degrees F. Put the Brussels sprouts in a medium roasting pan; toss with the canola oil and season with salt and pepper. Roast in the oven until light golden brown and a knife inserted into the centers goes in without any resistance, about 45 minutes. Transfer the sprouts to a large bowl and add the pomegranate molasses, pomegranate seeds, hazelnuts, and lime and orange zests. Season with salt as needed. Recipe courtesy of Bobby Flay
CALL TODAY! 518.203.6761
ATTENTION Pain Sufferers
Patient Success Spotlight
Do you or someone you know have back or neck pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.spinebook. net/choicept for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!
“I had a fantastic experience with Choice Physical Therapy. Both Joe and Sarah were great and have me on path to a balanced body and (mostly) pain-free. Logistically, Choice Physical Therapy is great, getting text updates and being super flexible with last minute schedule changes. A+ to that, and to Anne.” – C.A. Choice Physical Therapy is great..
DOWNLOAD INSTANTLY AT: www.spinebook.net/choicept
#ChooseToGiveBack
To celebrate American Heart Month this past February, we teamed up with the local chapter of the American Heart Association to raise awareness for heart disease in the capital district. Kicking off this campaign, we participated in National Wear Red Day on February 2nd, to help fund research and educational programs to increase women’s awareness about cardiovascular health. Throughout the month we collected donations from our generous community of patients, past and present alike. All local donations were assured to stay local and put towards grants for further heart disease research being conducted at Albany Medical Center, SUNY Albany, and Albany College of Pharmacy. THANKS AGAIN for your ongoing support of our #Choose2GiveBack campaigns, you make doing what we do so enjoyable! Gratefully, Erin
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