APN Physical Therapy - March 2020

MARCH 2020

WWW.APNPHYSICALTHERAPY.COM | (732) 244-7004

SOMETHING WORTH READING OUR FAVORITE BOOKS

This year, I might also read the “Harry Potter” books for the first time. I know I’m one of the few people from the planet who hasn’t read them yet. After going to The Wizarding World park at Universal Studios earlier this year, I’m ready to see what they are all about. Or at the very least, watch the movies! Some time ago, one of our patients, a woman named Catalina, gave me a copy of a book called “Millie’s Butterflies.” The book was written by Catalina’s sister, Dori Scarano, and is based on the true story of their mother who died of stage IV cancer. When she died, their mother promised to send each of her children a sign to let them know she made it to heaven. The book is very touching and well written. Though these characters are fictionalized versions of the family, you get the sense of how close their family is and how hard it was for them to lose their mom. If you’re going through a tough time, I can’t recommend this book enough. “Millie’s Butterflies” is a sad book, but it also warms your heart as you’re reminded of how important family really is. –Laura Chmielewski

I’ve always been a big reader. When I was a kid, I’d be so excited to get the summer reading options. I would always pick five or six different books from the list. These days I’m really into true crime and mystery books. I like stories that take place in real life. A lot of things go on around us every day, but if it’s not going on in your life, it’s easy to ignore. One of my favorites is Susan Kuklin’s “No Choirboy: Murder, Violence, and Teenagers on Death Row.” Kuklin looks inside America’s prison system and talks to inmates who were sentenced to death when they were teenagers. They share their personal stories about what really happened to them. A lot of these sentences were later overturned, and it really leaves you thinking about hard things we often overlook. I’m not as big of a reader as I used to be. When I traveled often, I would read a lot of true crime books, specifically about serial killers like Ted Bundy or the Green River Killer. I was interested in how their minds work. In that same vein, when I wanted to read fiction, I’d pick up something by V.C. Andrews. She’s still my favorite fiction author. These days I don’t read nearly as much as I used to, but when I do have time to read, I like reading about animals. I love animal fact books about anatomy and where they come from as a species. My 2020 New Year’s resolution is to take zoology classes, and I want to be ready for those. –Gabriella Aguiar

“Books are a uniquely portable magic.” –Stephen King March 2 is Read Across America Day! Celebrate by adding some great books to your reading list, courtesy of the APN Physical Therapy team. My favorite books are autobiographies or novels based on a true story. I really enjoy stories based on historical events. “The Perfect Storm” by Sebastian Junger is my favorite book. It’s about a fishing boat lost at sea during the 1991 Perfect Storm that hit North America. The book covers a lot about the fishing industry in New England, which, as an avid fisher, I really enjoyed. If you like fishing, I highly recommend “The Perfect Storm.” You learn a heck of a lot while reading it. More recently, I finished “The Tattooist of Auschwitz” by Heather Morris, which is a fabulous book. It’s a true story about Lale Sokolov, a Slovakian Jewish man who was imprisoned in the Auschwitz concentration camp and forced to tattoo numbers onto interviews she did with Sokolov to tell his story about overcoming the Nazi regime. Sokolov even met his wife at Auschwitz, and they both survived and got married after World War II. I enjoy books like this because they have a lot of weight to them. You get swept up in an entertaining story while learning so much about history and the world. the arms of his fellow prisoners. Morris wrote the book based on

–Genna Aguiar

What are some of your favorite books? We’d love to get some recommendations from our readers next time you’re in the office!

– Peter B. McHugh

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WHAT DO YOU KNOWABOUT POISON IVY? LEAVES OF 3, LEAVE THEMBE

YOU CANNOT BECOME IMMUNE TO POISON IVY.

Meditation has different meanings for different people. Traditionally, the act of focusing one’s mind has been used in religious and spiritual practices around the globe. More recently, it’s become a popular method of relaxation. Now, new research shows that this ancient practice may have yet another benefit: pain management. In 2008, the Medical Expenditure Panel Survey found that over 100 million adults in the U.S. suffer from chronic pain due to conditions like arthritis and debilitating injuries. Because of this, care providers have become focused on finding ways to help patients manage these persistent aches. The sensation of pain is caused by a complex interaction of biological and The days are getting longer, the temperature is rising, and the great outdoors are calling your name. It’s time to start planning your summer adventures! Just remember to watch out for the enemy of all outdoor enthusiasts: poison ivy. Found in every state except Hawaii and Alaska, poison ivy — or more accurately, the rash- causing urushiol oil on its leaves — can quickly ruin a trip. Before you head out on your next outdoor adventure, make sure you get your facts straight. Many people believe the poison ivy rash can spread if the blisters pop, but the only thing that can cause the rash is urushiol oil. This is why it’s so important to clean your skin and wash your clothes as soon as possible. Urushiol oil can spread onto objects like doors or chairs, and you don’t have to touch poison ivy to have a reaction to urushiol oil. THE POISON IVY RASH IS NOT CONTAGIOUS.

cognitive factors, leading scientists to study how mental exercises like meditation can aid in pain relief. Anecdotal evidence regarding meditation’s ability to reduce pain has existed for as long as the practice itself. However, modern technology has given researchers the means to accurately measure the effectiveness of this age- old tradition. The Department of Health and Human Services has cited MRI brain scans as proof that meditation can lead to moderate pain reduction. These scans revealed that the same areas of the brain stimulated by painkillers are activated when the mind is in a meditative state. This supports the accounts of those who have reported better functionality after meditative sessions. Urushiol oil triggers an allergic reaction in 85% of people, leading to the ensuing rash. Some people believe regular exposure to poison ivy can help develop an immunity to urushiol oil, but this isn’t the case. In fact, it’s just the opposite. About 15% of the population isn’t allergic to poison ivy, but the allergy can develop over time. The more you’re exposed to poison ivy, the worse your outbreak can become. IF YOU TOUCH POISON IVY, DO NOT POUR URINE ON YOUR SKIN TO PREVENT THE RASH. Urine, vinegar, dirt, bleach, and even gasoline are common “treatments” for preventing or curing a poison ivy rash. None of these are effective, and some can really hurt you. If you’ve been exposed to poison ivy, your best course of action is to wash your skin with soap and water. Cleaning off

the urushiol oil within 20 minutes of exposure can greatly decrease your odds of developing a rash. When all is said and done, the best way to treat poison ivy is to avoid it altogether. The next time you’re exploring the great outdoors, just remember: Leaves of three, leave them be.

PRACTICE PAIN RELIEF THE BENEFITS OF MEDITATION

With the ongoing tragedy of the opioid crisis, there is a dire need for pain management strategies that are noninvasive and not habit-forming, such as physical therapy. Meditation is easily accessible and can be used in conjunction with other pain relief strategies. Whether you sign up for guided meditation sessions, download one of the many mindfulness apps on the market today, or simply make time to sit and clear your mind for 30 minutes, it’s easy to add meditation to your normal routine.

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FACT VS. FICTION: THE MEDITERRANEAN DIET AN EASY WAY TO EAT HEALTHIER FOR YOUR HEART

While the basis of the Mediterranean diet has been a staple in its titular region for centuries, it wasn’t until the 1960s that nutritionists popularized the concept in Western culture. Doctors noticed that Mediterranean countries like Greece and Italy have less heart disease- related deaths than the U.S. and northern Europe. When they looked to regional eating habits for answers, they found a common plant-based diet rich in healthy fats, seafood, and bread. However, in modern years, misconceptions plague the popular diet, so let’s clear some up. FALSE. There are no defined portion sizes for the Mediterranean diet. Instead, it comes with a loose guideline: Eat a plant-based diet of mostly fruits and vegetables with a weekly intake of fish, poultry, beans, and eggs. Dairy products are allowed in conservative amounts, but nutritionists discourage red MYTH NO. 1: IT’S RIGID.

MYTH NO. 3: NUTRITIONALLY, IT’S 30%–40% FAT.

meat intake whenever possible. To the delight of many Mediterranean dieters, a moderate amount of red wine is encouraged!

1. Heat oven to 400 F. 2. In a colander, toss eggplant, zucchini, and salt. Let sit for 30 minutes and pat dry. 3. In an ovenproof pot, heat 1/2 cup olive oil. Add half of eggplant mixture, stirring constantly for 5 minutes. Remove vegetables from pot. 4. Tie thyme sprigs together with kitchen twine. 5. In the same pot, heat remaining 1/4 cup olive oil, and cook onion, pepper, garlic, and thyme for 8–10 minutes. 6. Add half the tomatoes and cook for 5 minutes. 7. Stir in original eggplant and zucchini mixture and top with remaining tomatoes. Do not stir. 8. Transfer pot to oven and bake mixture for 15–20 minutes. 9. Remove pot from oven and remove thyme bundle before serving. TRUE. But be careful about which type of fat. The Mediterranean diet relies heavily on olive oil instead of butter or lard for cooking. Saturated fats, trans fats, or hydrogenated fats like palm oil don’t contribute positively to your heart health, but a diet based on natural fats can improve your overall cholesterol levels. Fatty fish are also crucial for the Mediterranean diet and include salmon, mackerel, herring, sardines, albacore, and lake trout. Thanks to omega-3 fatty acids, consumption of these fish improves your blood circulation and reduces inflammation in the body. If you’re concerned about your heart health, try out this plant-based diet with a focus on foods local to you for long- term health and delicious meals. Your body will thank you! RATATOUILLE DIRECTIONS Inspired by Bon Appétit

MYTH NO. 2: IT’S EXPENSIVE.

FALSE. You don’t have to eat only what’s native to the Mediterranean, so don’t swear off avocados just yet. Eat locally by choosing in-season fruits and vegetables that benefit your diet and your wallet. You’ll find that preparing meals centered on vegetables and whole grains is very affordable, especially when you get your grains from dry bulk bins. And while buying olives and cheese might be expensive, you can get away with buying small amounts. Try different brands of canned olives for affordable alternatives to bottled ones. Plus, some grocery stores place cheap cuts of their premium cheeses near the deli.

TAKE A BREAK!

INGREDIENTS

• 1 eggplant, peeled and chopped • 1 large zucchini, sliced into 1/4-inch- thick rounds • 2 tsp salt • 3/4 cup olive oil, divided • 5 sprigs thyme • 1 large onion, halved and sliced 1/2-inch thick • 1 red bell pepper, chopped • 2 garlic cloves, sliced • 2 pints cherry tomatoes

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(732) 244-7004 www.apnphysicaltherapy.com 884 Commons Way, Building H Toms River, NJ 08755

1. COVER TITLE 1. TAKE A LOOK, IT’S IN A BOOK INSIDE THIS ISSUE

2.

POISON IVY MYTHS

MEDITATION AND PAIN RELIEF

3.

HAVE YOU HEARD THESE MYTHS ABOUT THE MEDITERRANEAN DIET?

RATATOUILLE 4. GET FIT WITH FIDO

WELLNESS ANDWHISKERS 3 WAYS TOWORK OUT WITH YOUR PET Creating a healthy lifestyle is often easier with support, but if you’re

RACKING UP THE MILES A simple way to get moving with your pet is to go for a walk. If you’re looking for a bigger challenge, then try running, biking, or hiking with your pet. Anything beyond a walk may require extra obedience training or equipment — like a specialty tool that prevents your pet from colliding with your bike — but after a few loops around the trail, your pet will be begging to go again. And how can you say no to that face? Plus, this idea isn’t just for dogs. You can find leashes and harnesses for cats, lizards, ferrets, and other pets that love to get fresh air. GOING FOR A SWIM If you have a dog that appears to be more fish than canine, swimming might be the workout for you! Swimming is a joint-friendly cardiovascular exercise that works your entire body. If you’re not one

for a dip in the pool, then kayaking, canoeing, and paddleboarding are great for your arms and core. Meanwhile, your pet can enjoy a relaxing ride or an exciting game of fetch. Just be sure to secure your pet with a life jacket before you and your four-legged friend splash away! KEEPING IT TRADITIONAL If you want a good full-body workout while entertaining your pet, then consider including them in traditional exercises. Entertain your pup with a game of fetch and drop down for a burpee every time it runs away. Balance your bird on your shoulder while you squat and lunge. Mentally and physically stimulate your cat by dragging a string around your body during Russian twists. With a little creativity and a few of your pet’s favorite things, both of you can work up a sweat.

struggling to find someone to join you on your path to wellness, then look to your furry friends instead. Read on for some ways to get active with your pet, and learn more about their wellness and health at PetMD.com.

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