Fyzical Jacksonville - March 2020

F Y Z I C A L THERAPY M O N T H L Y 904-223-2363

MARCH 2020



“growth mindset” and travel can help a lot. For example, kids who are taught about how much the brain grows and adapts to

of them is doable.” However, we need to endure these individual feats to accomplish greatness. When I thought about what my husband said, I realized that I learned endurance from an early age. I went through surgeries and physical therapy as a kid. I was out of school for a while, so recovery meant more than just gaining back my physical health; it meant maintaining my grades as well. It was a long-term process that I adjusted my daily life around. I feel for patients. I’m both sympathetic and empathetic to the struggles they are going through, whether they're trying to recover to get back to their favorite activity or simply trying to keep up with the responsibilities required of them. From both personal experience and as a health care provider, the goal of physical therapy isn't just to get better. I also ask the questions: What do you want out of it? What is your real aspiration? Are you looking to return to sports or travel? I’m always impressed by our patients who have been active their whole lives and are working hard to continue having an active lifestyle. A patient who sets goals based on their passions can spark a powerful endurance, which can really help with the small, everyday feats that contribute to a full and quick recovery. I recommend “Grit” to a lot of my patients, especially parents of young kids. While Duckworth is still looking for answers on the best way to encourage grittiness in children, things like the

Four years ago, my husband looked up from a book he was reading. “This is so you,” he said. “What do you mean it’s me?” I replied. He’s an extremely avid reader, so that could have meant anything! “You are so gritty.” He lifts the cover, and we started to discuss the book he was reading: “Grit: The Power of Passion and Perseverance” by Angela Lee Duckworth. That book became one of the most important books to me in my life and my field. Because March is International Women’s Month and Read Across America Day is March 2, it’s a perfect chance to share why Duckworth’s groundbreaking psychological studies can help patients with their recovery, as well as influence parents and professionals worldwide. Angela Lee Duckworth is a psychologist that researches and predicts individuals’ success in multiple fields, from West Point University to large businesses. Grit was the only shared trait among the most successful people in each field. For Duckworth’s research team, grit is more than just the willingness to handle difficult tasks; it's the strength to endure them. “Enthusiasm is common,” she writes. “Endurance is rare.” I find this especially true in the modern world. How often do we get distracted by the accomplishments of other people and lose track of our own progress? Duckworth has a response for this too. She describes greatness as “many individual feats, and each

failure will be less likely to give up during failures of their own; they will believe

failure is not a permanent condition. As for travel, for me and my family, I know our trip to Cuba left a significant impact on my daughter. It’s only 90 miles away from our coast, yet you can see poverty laid bare there in ways you would rarely ever see in the States. We talked often about how incredible it is to be an American woman and the opportunities we have. Our grittiness has far less obstacles here, thanks to our democracy and the generations of gritty women before us. In many ways, grittiness has been woven into the American dialogue for a long time, like how hard work can make anyone’s American dream a reality. But it can get lost in the way we talk about successful people these days. When we look at a famous actor or musician, we should assume they are not only talented but also willing to endure challenges to pursue their happiness. To celebrate literary and female accomplishments this March, I hope you give “Grit” a try. It is rare to hear anyone talk about it like she does. -Dr. Joanna Frantz

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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.


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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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 fewer 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.


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


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.



• 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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4776 Hodges BLVD., STE. 101 Jacksonville, FL 32224










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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Culinary Wellness Immersion

At Fyzical, we know how much improving your health means to you. That’s why we’ve joined up with Kailo Nutrition and House of Leaf & Bean to provide Meals That Heal . It’s a six-week culinary nutrition program designed to act as training wheels to sustainable lifestyle change. If

food helps you feel better, improves your quality of life, and lessens your need for prescriptions and medical procedures, we want you! In our program, you’ll eat prepared meals while learning recipes and cooking techniques that’ll continue long after the classes are done.

We don’t just think it works — we’ve had experts tell us it does! Biometric and lab values can prove our 2019 participants demonstrated meaningful improvements to their health, including: • Weight loss

• Reduced blood glucose • Lowered blood pressure • Lowered cholesterol • Improved energy and mood • Reduced inflammation

So, what does Meals That Heal include exactly? • Prepared Meals Daily: Try out new foods and familiar foods in fresh ways! Our meals will be made, prepared, and run through Wen Raiti at her cafe, House of Leaf & Bean. Not only are these meals balanced, but they’re also filling and loaded with necessary fibers to support your health and weight loss. Pick up these meals twice a week: Tuesday & Thursday evenings for four weeks, starting March 31. • Nutrition Counseling: Get nutrition consultations with registered dietitian Heather Borders at Kailo Nutrition. An initial assessment and two follow-up visits will include an objective and behavior goal-setting session, a review of labs, and a discussion of how food can improve individual health symptoms. You’ll leave with a far better understanding of your body and be able to create healthy lifelong habits afterward. • Group Cooking Classes. You don’t need to spend all day in the kitchen to eat healthy and have fun. Weekly culinary nutrition classes will include a nutrition/lifestyle topic and a hands-on cooking activity. You’ll prepare a vast variety of dishes (breakfasts, soups, mains, and desserts), and you won’t believe how little time and effort it takes! Fun, flavor, and full, happy bellies are our goals in these classes. For six weeks, you pay only $1,039, food included! Fyzical Physical Therapy will be hosting three classes out of the six: March 24 (Class 1), April 7 (Class 3), and April 21 (Class 5). Go to KailoNutrition.com/mth to learn more!

Register at Kail oNutrition.com/mth!

Fyzical.com/jacksonville • 904-223-2363 • 4776 Hodges Blvd., Ste. 101, Jacksonville, FL 32224

1 one

Class 1: Culinary Nutrition Basics — The First Course March 24, 6:30–8:30 p.m. Location: Fyzical (Hodges and JTB)

Class 2: Flavorful Fiber — Know Your Food March 31, 6:30–8:30 p.m. Location: House of Leaf and Bean (Beach and San Pablo)

2 two

For the nutrition/lifestyle aspect of the course, let’s learn about caloric density and how we can achieve set goals through consistent weight loss and wellness! In the culinary component, we’ll be making some delicious breakfasts that won’t take up all your energy and time in the kitchen.

Reading the ingredients label is so important to understanding your food.

We’ll talk about the impact of different sugars and the importance of fibers. Then, we’ll prepare some easy one-pot meals! From stove top, instant pot, to crockpot, you’ll never miss out on a nutrition-filled meal again. Class 4: Clarifying Carbs and Figuring Out Fats — Nutrition Part 1 April 14, 6:30–8:30 p.m. Location: House of Leaf and Bean (Beach and San Pablo)

3 three

Class 3: Take the Planning out of Meal Planning — Control and Convenience April 7, 6:30–8:30 p.m. Location: Fyzical (Hodges and JTB)

4 four

Every lifestyle has different demands; we know every strategy will not fit you! That’s why our course focuses on so many different options for taking control of your food and how to make healthy eating more convenient for you. Our nutrition and cooking content will demonstrate just that!

Not all fats and carbohydrates are created equal — our nutrition/lifestyle content will discuss

how to choose healthy carbs and fats and the impacts on our health it can make. We’ll also cover the proper way to wash and store our produce, such as our herbs and greens. Then, we’ll get to cook those greens! Learn to prepare soups and salads easily with different mixtures of greens, herbs, and spices.

5 f ive

Class 5: Protein — Beyond Black Beans and Brown Rice — Nutrition Part 2 April 21, 6:30–8:30 p.m.

Location: Fyzical (Hodges and JTB)

You hear about the importance of protein all the time, but what about the different types of protein? What’s the difference between plant and animal proteins? Learn how to maintain your healthy momentum, even while eating at restaurants or potlucks! Then, we’ll prepare beans and grains and use our knowledge about herbs and spices to create unforgettable flavor profiles!

6 six

Class 6: Sustainable Lifestyle Changes — A Sweet Ending April 28, 6:30–8:30 p.m. Location: House of Leaf and Bean (Beach and San Pablo)

By now, you’ve learned so much new information, but how do you allow your desired lifestyle changes to fully take root?

We’ll talk about how to make these changes sustainable with your new fiber-rich, plant-based food strategies. Then, finally, dessert. We’ll teach you how to make some awesome sweet treats for you and the whole family! Register at Kai l oNutr it ion.com/mt h!


Fyzical.com/Jacksonville 4776 Hodges Blvd., Ste. 101, Jacksonville, FL 32224

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