Snyder Physical Therapy December 2019

DECEMBER 2019

39 PORTER ROAD, SUITE 1, TOWER CITY, PA 17980

WWW.SNYDERPHYSICALTHERAPY.COM

717-523-2502

HEALING AND FRIENDSHIP WHY I LOVE WHAT I DO

Hi there! I’m excited to introduce our first Snyder Physical Therapy newsletter! I’m looking forward to connecting with you each month and sharing more about my team and me. I figure this first edition is the perfect opportunity to take a trip down memory lane and give you a little insight into my journey to physical therapy. From an early age, I had examples all around me of what it looked like to be healthy and strong. While I was growing up, my dad and uncles and their friends were into weightlifting. I would watch in awe and admiration as they picked up weights that looked impossible to lift, much less lift several times in a row. As I got older, I got more into exercise myself and developed an interest in how the human body moves and functions. I’ve always liked helping people, and I began to think about ways I could apply these passions to a career. It wasn’t until I was a sophomore in college that it all clicked: I got injured and had to have therapy on my shoulder, and that's when I fell in love with physical therapy. I was amazed by the way it healed me, and I knew I wanted to provide the same relief and healing to others. Since then, I’ve devoted my career to helping others get rid of their pain and return to the lifestyles they love.

I’m a natural problem solver, and I find gratification in figuring out what’s causing pain and/or dysfunction, then developing a plan to get patients back on their feet and pain free. Listening is key . And that listening leads to meeting new people, getting to know them, and developing lifelong friendships, which are all bonuses to being a physical therapist. Snyder Physical Therapy wouldn’t be what it is without our amazing team, which is comprised of the best clinicians in the area. My fellow physical therapist, Jessica Lentz, and I provide physical therapy to patients with the support of our amazing physical therapy assistants, Angela Paul and Joni Stoneroad. Gail Snyder and Amanda Smith keep things running smoothly up front (and make it look easy), and Amie Hackenberg is our saintly billing specialist. From time to time, Kate Whelski also helps out as our part-time physical therapist aide. Thank goodness for this amazing crew! What sets us apart is the attention we provide to our patients, whether that’s at the front desk or on an exercise mat. Many health care companies nowadays are focused more on the bottom line rather than making patient care their priority. We pride ourselves on spending as much time as needed to provide a thorough examination and evaluation, and to follow up if

symptoms don’t resolve themselves. I love how we constantly learn new things and develop new treatment methods. We strive to be the best clinicians possible. To practice what I preach, I stay active by lifting weights, running, and hiking. If I'm in the mountains, I'm happy. I also enjoy my time with family and friends, travel, and a good show on Netflix. I’m a die-hard Penn State football and Penn State wrestling fan, so you can bet I’ll be cheering on our teams this season! I look forward to connecting with you and getting to know you better through the newsletter. If you have any questions, don’t hesitate to reach out! P.S. Look inside for more information about our one-year anniversary and a special just for you! –Brandon Snyder

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HOLIDAY CUISINE AROUND THE GLOBE

WHAT DO OTHER COUNTRIES EAT TO CELEBRATE THE SEASON?

JAPAN: FRIED CHICKEN Thanks to a clever 1970s marketing campaign, the dish of choice for Christmas in Japan is fried chicken — specifically, KFC. Unlike in America, holiday orders in the country come with chocolate cake, roasted chicken with stuffing, and even bottles of Christmas wine emblazoned with Colonel Sanders’ face. SWEDEN: SAFFRON BUNS According to Delish, Swedish tradition “dictates that the eldest daughter dress in a white gown tied with a red sash and a crown of lit candles, then wake her parents with hot coffee and a tray of saffron buns.” Swedes also feast on a casserole called Jansson’s Temptation made with potatoes, onions, anchovies, and cream.

Maybe you love the majesty of a winter’s morning, or maybe you just hate the treadmill. Whatever your reason is for wanting to run or jog outside in the dead of winter, remember to take the proper precautions before stepping out. Runners face challenges during the winter that they don’t face any other time of year. If you want to experience the winter safely, there are a few things to keep in mind. WARM UP INSIDE FIRST. If you’re planning on braving the snow and frigid temperatures, try to spend 10–15 minutes warming up before you walk out your front door. Cold weather naturally tightens muscles and joints, so stretching your limbs in a heated environment is a good way to ensure maximum comfort and minimum risk of injury when you’re running in the cold. Celebrations of Christmas, Hanukkah, and Kwanzaa vary from country to country, but there is one thing that unites holiday parties around the world: food. While some American traditions overlap with those of other countries — Peru, for example, shares our love of hot chocolate; England and Canada raise glasses of eggnog; and Italy digs into a version of fruitcake called panettone — there are plenty of dishes beloved all over the world that never make it to the American table. Below, we’ve rounded up a few you might consider exploring this season. COSTA RICA: TAMALES Christmas in Costa Rica wouldn’t be complete without tamales, a savory treat made by stuffing corn dough, meat, garlic, onions, potatoes, and raisins into corn husks or banana leaves. The process of filling and

steaming the tamales can take days, and every family makes their own signature filling.

ETHIOPIA: YEBEG WOT Ethiopians start preparing their

WEAR SHOES WITH TRACTION. If your favorite running path is covered with snow and ice, you should consider finding a different route. But, if you can’t resist going down your beaten path, then you need to make sure your shoes are up to the challenge. If your running shoes have worn soles, then you’ll need to get a new pair with soles that will grip the ground better before stepping out on the ice. Regardless of how amazing your shoes are, remain vigilant about where you’re stepping. DRESS DOWN A LAYER. Yes, it is cold outside, but your body will naturally warm up as you run, just like it would with any other physical activity. Think of what you would normally wear to stay comfortable in the cold, and then wear one less layer when you’re running. Of course, you Christmas meals as early as October, when they buy the still-live lambs that will eventually go into their savory, spicy lamb stew on the holiday. As with many of the country’s dishes, yebeg wot is scooped up and eaten with injera (teff flatbread). ISRAEL: LATKES Latkes have been synonymous with Hanukkah for more than 900 years, and no Israeli Christmas would be complete without the little potato pancakes cooked symbolically in oil. Despite their long history, though, latkes now vie with sufganiyot — a kind of jelly-filled donut — for a place on the holiday table.

RUNNING IN A WINTER WONDERLAND TIPS FOR RUNNING AND JOGGING IN COLD WEATHER

should keep other weather elements in mind as well, such as wind, rain, and snow, when you’re picking out your running clothes. Finally, if a day is particularly cold, snowy, or windy, don’t force yourself outside for the sake of your health. Sometimes, a good bowl of soup and a roaring fire can be just as physically satisfying as a run outside.

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DO YOU HAVE A STORY TO TELL? SHARE YOUR WISDOM IN A MEMOIR

The urge to leave behind a legacy is an inherent human instinct. Whether you accomplish this by raising children, building a successful company, or starting a charitable organization, the desire to share your wisdom should not go unfulfilled. If none of these options work for your lifestyle, writing a memoir may be a good option. A memoir not only tells your story but also passes on the wisdom you’ve gained from your many experiences and offers a unique perspective to inspire future generations. Writing can be a therapeutic exercise at a time when your life may be changing due to retirement or your kids growing up and leaving the house. And because personal reflection is a natural occurrence with age, writing a memoir can be the perfect way to spend your time. As you gain enough distance from life events to grow useful perspectives, the stage is set for self-discovery and transformation.

Even more so, your life experiences can give valuable insights to readers of all ages and circumstances. That’s why biographies and memoirs are such popular genres — reading about real people helps others understand the world and how they can live in it. To get started, pick a theme. Ask yourself these questions, “What message do I want to leave with my readers? What do I want them to feel

or understand by reading my words?” From there, select anecdotes that support your theme. Make sure they’re clear and cohesive. Then, write like you would a fictional novel or story. Show, don’t tell, and keep readers invested by having a narrative arc, whether it flows chronologically or jumps back and forth in time. Remember, this is not a time to air dirty laundry; it’s a time to reflect, grow, and share your experiences with the world.

ROASTED CAULIFLOWER ‘STEAKS’ Inspired by Delish

TAKE A BREAK!

INGREDIENTS

• Kosher salt • 3 tbsp extra-virgin olive oil • 1 cup balsamic vinegar • 1/4 cup brown sugar • Parsley leaves, for garnish

• 1 large head cauliflower • 2 cups Roma tomatoes • 1 red onion, quartered • 1/2 lb green beans, ends trimmed

DIRECTIONS

3. Meanwhile, heat a small saucepan to medium-high, and whisk together vinegar and brown sugar. Bring to a boil, then turn down to low simmer, letting sauce reduce for 15 minutes. 4. Coat cauliflower in glaze and reserve extra for basting. 5. Roast for 1 hour, basting every 15 minutes. 6. Quarter cauliflower and serve with veggies.

1. Heat oven to 400 F. 2. Trim the leaves and stem from

cauliflower, but do not break down further. (It should sit like a dome.) In the center of a large baking dish, place the cauliflower and surround it with tomatoes, onion, and green beans, and season with salt and olive oil.

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

39 PORTER ROAD, SUITE 1 TOWER CITY, PA 17980

WWW.SNYDERPHYSICALTHERAPY.COM

717-523-2502

1. COVER TITLE 1. A WORD FROM BRANDON SNYDER INSIDE THIS ISSUE 2. WHY WE FEEL PHYSICAL PAIN TIPS FOR RUNNING AND JOGGING IN COLD WEATHER 3. TELL YOUR STORY AND SHARE YOUR WISDOM ROASTED CAULIFLOWER 'STEAKS’ 4. BOOST YOUR MENTAL HEALTH THIS SEASON

FEELING SAD? WAYS TO FIGHT SEASONAL AFFECTIVE DISORDER Seasonal affective disorder (SAD) is a form of depression that people experience every fall and winter. If you find yourself feeling blue as the days become shorter and darker, know there are things you can do to boost your mood until spring returns. GET SOME SUN Exposure to sunlight is also significantly beneficial for people suffering from SAD. Sunlight helps your body produce adequate amounts of serotonin, a neurotransmitter that contributes to feelings of well-being

and happiness. Getting just a few minutes of sunlight a day through a walk or short jog can make all the difference. If you live in an area where the winters are bleak, cloudy, and dark, sunlight can be harder to come by. But technology has you covered: You can purchase “sun lamps,” which simulate sunlight without the damaging UV rays. Just set up a sun lamp in your workspace or living area and feel your mood lift. MAINTAIN YOUR ROUTINE Often, it can be difficult to stick with your daily routine during the cooler

INCREASE YOUR ACTIVITY Keeping your body active can increase your energy levels, help you sleep, reduce anxiety, and boost your self- esteem. Summit Medical Group states that a person who exercises for 30–60 minutes a day can manage or avoid SAD easier than a person who does not exercise regularly. When you participate in physical activity, your body releases feel-good chemicals called endorphins, which have a morphine-like effect on your brain. If exercising outdoors is not ideal, consider swimming, walking, or dancing instead.

months. It may be harder to wake up on time in the morning to work out, or it may be too cold outside to go on your daily run. Luckily, you can find small ways to mitigate this. For example, invest in a sunrise alarm clock, which gently wakes you up with a simulated sunrise, or shop for high- quality thermal workout gear. If you continue to suffer from SAD and feel there’s no end in sight, it’s important to seek help from professionals. They can determine the best treatment options available for you.

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A ONE-DAY SPECIAL OFFER FOR ALL PRESENT AND PAST PATIENTS OF SNYDER PHYSICAL THERAPY Dear Valued Patient, This is a pretty exciting time for us, as it marks the first anniversary of Snyder PT. It’s been a year of growth, learning, and excitement as we’ve seen our dream come to life. It’s also been immensely rewarding to help people in our community recover, heal, and thrive! We wouldn’t be here without you , the folks who’ve supported us from day one. To celebrate and say a big THANK-YOU for allowing us to serve you, we are having a Free Exam Day! It’s intended for the following:

All past patients

All present patients who have another problem currently not being treated

All loved ones, family, friends, neighbors, and coworkers of our past and present patients

If you are a past or present patient, then call 717-523-2502 to schedule your Free Exam. If you are referring a friend or family member, have them call 717-523-2502 to schedule their Free Exam and make sure they mention your name when calling.

The day of Free Exams will be on: Wednesday, Dec. 4, 2019, from 9 a.m. to 7 p.m.

S nyder P hysical T herapy . com

717-523-2502

Call 717-523-2502 to schedule your free exam for Wednesday, Dec. 4, 2019, from 9 a.m. to 7 p.m. The Free Exam consists of a 30-minute one-on-one appointment with the physical therapist of your choice.

The PT will talk with you about the history of your problem.

They will take measurements to test your mobility and strength.

After a thorough exam, your PT will explain to you:

1. The cause of your pain or problem

2. A plan for successful treatment

The appointments are free but limited as each PT only has 10 spots. Call 717-523-2502 now to schedule your Free Exam.

The FREE exam is ideal for people suffering with ...

• Lower back pain • Arthritis • Sciatica • Neck Pain

• Headaches • Shoulder pain

• Elbow/Wrist/Hand pain • Problems walking

• Knee pain • Ankle pain

For anyone struggling with day-to-day activities and/or suffering from pain, this is an excellent opportunity to see one of our world-class therapists and find out the cause. We look forward to seeing you. Thanks again for being part of this milestone! Here’s to year one, and to many more to come.

Sincerely,

Brandon Snyder, Physical Therapist

S nyder P hysical T herapy . com

717-523-2502

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