Lake Burien's online newsletter for December 2018
Waves
December 2018
MAKING
Keeping you current on all things LBPT
o
M y philosophy toward physical therapy is clinic, this has been my belief. When I became a clinician in 2000, I’d graduated after learning from professors who had an idealistic view on what physical therapy should be — and how a clinic should run. From there, I spent three years working in a hospital setting and six years working in a private practice setting — both had a specific approach to PT. As a clinician, I struggled to provide the level of care patients truly deserved and needed. I couldn’t form meaningful relationships with the people who came in, which meant I couldn’t get to the bottom of what was causing their pain. “My philosophy of treatment is to get to the root cause. I want to know what’s causing the pain and how we can change that.” straightforward. I’m here to solve problems and champion others to live their best lives. From that first day when I opened my own physical therapy That changed when I opened my own clinic. I knew I wanted to approach PT in a way that was different than traditional clinics. Part of that was spending real one-on-one time with patients. I found that when I was able to devote time to patients, I was able to learn more about their pain. We could have a conversation about it and truly understand the cause rather than just treat the symptoms and move on. People often deal with pain that doesn’t follow the traditional path of musculoskeletal pain. This is pain that people deal with for years — pain that doesn’t come from an obvious source. I’ve dealt with this kind of pain myself that went down my leg and left me scratching my head.
I remember one of the big turning points in the way I practiced PT, one
almost as big as opening my own clinic. I attended a class on nervous system pain. This class blew my mind and
answered so many questions I had for years! Needless to say, I took as many notes as possible and brought them back to the practice. What I learned in this class became a cornerstone of what we do at Lake Burien Physical Therapy. When it comes to pain, there is often an underlying problem. Pain may come and go, either on its own or with the aid of over-the-counter pain medication, but the fundamental problem is still there. It can seem that no matter what you do, the pain is always coming back. In some cases, the longer a person deals with pain, the more serious psychological and social implications there are. I’ve seen how pain can impact a person’s job, their family, and their social life. People start making decisions around their pain. They may skip out on a vacation because they feel they won’t be able to sit in a car for an extended period of time. They give up things they love because of pain. Taking these things into account, my philosophy of treatment is to get to the root cause. I want to know what’s causing the pain and how we can change that. Part of the change comes down to patient education and shifting how people think about pain. I’ve learned it’s not easy, but it’s always worth it.
-Dr. Orit Hickman
www.LakeBurienPT.com • 1
Healthy Food Faux Pas MISLEADING INGREDIENTS YOU SHOULD AVOID
Lettuce Liars Yes, even salads can be misleading when it comes to dieting. Salad dressing is a yummy way to make a salad more exciting, but it should be doled out in limited quantities. Unfortunately, most
Instagram models and fitness specialists flood social media feeds with nutrition tips and tricks, but amid the blur of muscled selfies and misguided dieting
advertisements, it’s hard to determine what is actually healthy. Arm yourself with the following knowledge about tricky food ingredients, and always question diet fads blasted on social media. Devious Drinks There’s actually no scientific evidence to suggest “performance-enhancing”
prepackaged salads do not limit dressing portions. A pool of ranch dressing over lettuce will limit the benefits you’ll get from the healthy greens. Additionally, nuts, cheeses, and seeds can be healthy and tasty on your salad, but they should also be eaten in moderation.
drinks will make you a better athlete. If you drink sports drinks regularly, you’re actually filling your body with unnecessary sugars and additives. Furthermore, common fruit juices contain a lot of sugar, and skim or fat-free milk contains additives that eliminate the full feeling whole milk provides you.
Dinnertime Deception Your California roll may be hiding more than you think. Sushi is usually rolled in sugar-loaded and carbohydrate-heavy white rice. Aside from the white rice, the more intricate rolls often include toppings and condiments best savored in moderation. If you think you can avoid fried and greasy options by ordering a veggie burger, think again. These meat alternatives often contain another unhealthy dose of rice and are fried or baked in processed oils. While this information may send you into a panic about finding healthy foods, remember to stick to natural, low-additive foods, monitor your portion sizes, and create homemade alternatives to some of your favorites. You don’t have to compromise on taste to get the most nutrition out of your meals. Try cooking your favorite foods from scratch and avoid the consequences of misleading ingredients.
Sneaky Snacks Food marketing labels use the latest diet trends to twist consumers into thinking they’re making smart choices simply because something is labeled “organic” or “low-fat.” Next time you’re shopping for a quick snack, be mindful when grabbing trail mix, yogurt, granola, microwave popcorn, or protein bars. These items are often falsely advertised as healthy options, and while they may contain some nutrients, most people don’t adhere to the listed serving size. When you eat more than recommended, you could be offsetting the nutritional benefits.
f o r t
C a u s e s Our shoulders deserve a lot of credit. Throughout our lives, they can take a beating, often without us realizing it. They help give our arms power and have a remarkable range of motion. The shoulder is a complex series of joints, tendons, and muscles, meaning a small problem in one area can have a larger effect overall. For many active individuals, the shoulder is a frequently used part of the body, much like the knee. There are more opportunities for strain and pain. Here are a few of the most common causes of shoulder pain. Constant Motion If you lead an active lifestyle — or you led one before you began experiencing shoulder pain — constant activity and overexertion puts a lot of strain on your joints and muscles. Certain activities can be especially hard on your shoulders over time, such as tennis, rowing, and climbing. Then, once shoulder pain sets in, it can slow you down and may even prevent you from staying active.
Joint and Tendon Injuries There are countless ways we can injure our shoulders, ranging from sports injuries to just a slip
and fall. Some injuries damage the tendons, leading to either acute or chronic tendinitis, which can manifest itself as pain and limit mobility.
Arthritis In its many forms, arthritis is one of the most common sources of shoulder pain and discomfort. For some people, arthritis, specifically osteoarthritis, is an unavoidable part of aging. Millions of people experience shoulder pain, discomfort, swelling, and stiffness, which can also have an impact on mobility and doing the things you love. If you are tired of dealing with shoulder pain, give us a call. You don’t have to put an end to the things you love because of aches and pains. Let’s work together to change that.
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HOWTO INDULGE YOUR SWEET TOOTHWITH LESS SUGAR
Surviving the Season of Sweets
Cookies, cakes, and pies, oh my! The holiday season is brimming with sweet treats of all kinds. Sometimes it can feel like candy and sugary desserts are around every corner, and yet you still want to indulge. However, when you consider that over 50 percent of Americans are insulin-resistant, prediabetic, or diabetic, that piece of pumpkin pie with whipped cream starts to look more dangerous than appetizing. During the holidays, how can you satisfy your sweet tooth without worrying about consuming excessive sugar and calories? Skip the candy and go for the fruits and nuts. Keeping a bowl of fruit and nuts nearby can help keep sugar cravings at bay. Dried fruits, such as cranberries, pineapple, or apricots, are both sweet and nutritious. Just be sure to check the packaging for added sugars. You can even make your own dried fruit with a food dehydrator. This way, you are completely in control of the ingredients. No matter what you do, just be mindful not to overindulge. Dried fruit is high in sugar and calories, but the fiber and vitamins
make fruit much healthier than just about any other sugary treat.
Another way to cut down on your sugar intake is to use dark chocolate in all your chocolate- based treats. Dark chocolate has about half as much sugar as milk chocolate, twice as much healthy fat, less cholesterol, 4–5 times more iron, twice as much potassium, fewer carbs, and more flavonoids and theobromine. The antioxidant properties of the theobromine and flavonoids make dark chocolate as good for your heart as it is for your soul. If you have a recipe that calls for chocolate, reach for the dark stuff, whether it’s dark chocolate chips, cocoa powder, or baking chocolate. While it may seem as though everyone and their grandma is overindulging in sugar this season, know that you have the choice to opt for healthier sweets. And come New Year’s, you won’t have to spend the first few months of 2019 working off that extra cookie weight.
C a u l i f l o
This hearty soup is a quick, easy, healthy addition to your holiday table. It can also be made vegetarian by substituting chicken broth with vegetable broth.
Ha Ha Ha!
INGREDIENTS:
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1 small head cauliflower (about 2 pounds), cored and sliced
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1/2 cup heavy cream 1 tablespoon unsalted butter 1 tablespoon extra-virgin olive oil Salt and pepper, to taste
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1 leek, chopped
1 medium onion, chopped 2 cloves garlic, finely chopped 4 cups low-sodium chicken broth or vegetable broth
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DIRECTIONS:
1. In a large pot over medium heat, melt butter into warm oil. Add onion and leek, season with salt and pepper, and cook until tender, about 10–12 minutes. 2. Stir in garlic and cook for 1 minute. Add cauliflower, broth, and cream. Simmer until cauliflower is tender, about 15 minutes.
3. Using a blender, purée in batches until smooth. 4. Top servings with a drizzle of olive oil and a pinch of pepper.
www.LakeBurienPT.com • 3
15811 Ambaun Blvd SW Suite 140 Burien, WA 98166
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
www.LakeBurienPT.com 206.327.9880
My Philosophy of Care
PAGE 1
Misleading Foods to Avoid 3 Major Causes of Shoulder Pain
PAGE 2
Indulge Your Sweet Tooth With Less Sugar This Holiday Season 30-Minute Cauliflower Soup
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Light Up the Night
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t o
y L i g h t s
Looking for the best holiday lights near you? Start with these dazzling displays!
Come see how magical holiday lights can really be at the Bellevue Botanical Garden. Over half a million colorful lights have been artfully arranged to create whimsical flowers, birds, animals, and other natural scenes that are sure to impress. Live music will fill the night air and if you start to feel a little chilly while admiring the garden lights, you can warm up with coffee, tea, hot chocolate, and snacks available in the Aaron Education Center. Get more details about this magical experience at BellevueBotanical.org/garden-dlights/ .
A Keener Family
Christmas 16504 112 Pl.
Bothell, WA
Candy Cane Lane NE Ravenna Blvd & Park Rd NE Seattle, WA
For over 10 years, Jeff and Candice Keener have been turning their home into a sparkling wonderland. There are over 100,000 lights on display alongside countless candy canes, reindeer, Santa Claus, and an inflatable Minion or two. The Keeners also put their decorating skills to a good cause by collecting financial donations for Strong Against Cancer and non-perishable food items for Hopelink. Make plans to check out this truly heartwarming display by visiting KeenersChristmas.com .
Need a little more holiday spirit in your life? Treat your family to a holiday stroll down the real Candy Cane Lane. The 1920-era houses are tastefully adorned in colorful lights and enchanting decorations featuring music, classic characters, animated displays, and, of course, candy canes! Keep your eyes peeled, because a real-life Santa Claus just might make a surprise appearance. Get into the holiday spirit with an entire neighborhood at Redtri.com/seattle/explore-seattle-candy- cane-lane .
24th Annual Garden d’Lights Bellevue Botanical Garden Bellevue, WA
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