How To Be Healthier, Stronger & More Active

Health & Fitness

November 2016

The Newsletter About Achieving and Maintaining Optimal Well-being

Everyone desires to be healthier, stronger and more active. However, you can often feel like it is difficult to attain these goals because of pain, injuries, or failed diets. What does it take to be healthier? Health is a relative term. It means that your body is operating at a high normal range in all the different systems from circulation, breathing, digestion, and more. It doesn’t mean you have to look like a supermodel. Anything you can do to help your body achieve more of an ideal state is a step towards a healthier you. Strength and flexibility There are approximately 642 skeletal muscles in the body. This means that your strength and flexibility play an important role in your health. Your muscles not only help you move, but they support your circulatory and breathing systems. A stronger and more flexible you, means a healthier you. Relieving joint or muscle pain and guiding you on proper exercise is part of our specialized physical therapy treatments. Call us to learn more. How To Be Healthier, Stronger and More Active

Aches, pains, and injuries All of these contribute to an unhealthier you. Pain increases bad chemicals in the body and increases stress. This affects your endocrine system, which regulates the hormones in your body and controls almost everything. Most muscle and joint pains can easily be treated by our specialized physical therapists. Our experts have the right knowledge and the time to listen, evaluate and guide you towards a pain- free, healthier lifestyle. Call us today to learn more and start a new chapter on a healthier you!

Health Tips 7 Tips To a Healthier, Stronger, MoreActive You: 1. Take care of aches and pains. Don’t let these long-term problems linger. Get professional help at Full Potential Physical Therapy. 2. Limit your sitting. Get up every 30 minutes and walk around at work and home. 3. Get out and move. Exercise regularly. At least walk every day. 4. Nutrition and portion control. Keep your intake of food nutritious and at a comfortable level. Chew your food more thoroughly and you won’t feel like you have to eat so much. 5. Drink more water. Water keeps your body systems functioning at an optimum level. 6. Breathe! Work on your deep breathing to increase oxygen intake and get your lymphatic system moving. 7. Get enough sleep. Sleep at least 8 hours a day. It is best to get into a routine so you go to bed and wake up on a regular cycle. This helps your endocrine system.

A Healthy Grocery List:

Here is a quick list of the top 10 foods to incorporate into your diet to achieve maximum health and longevity:

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Dark Green Leafy Vegetables Non-Leafy Cruciferous Vegetables (Broccoli, Cauliflower, Brussels Sprouts and Cabbage)

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Seeds (Flax, Chia, Hemp, Sesame, Sunflower, Pumpkin)




Patient Success Spotlight

“Thank you all.” “When I came in, I was unable to bend my knee and I had severe pain. My doctors told me it was arthritis and I have to live with it. The pain was terrible! BJ & Morgan worked my knee over and discovered weakness in ligaments, muscles, and strained tendons - they worked on every part of my knee. It is SO much better and I am able to use it more. With all of the issues I have, I would not have gotten this kind of care anywhere else. “Everyone here reflects the positive attitude that with the right knowledge and exercise, you can conquer your pain and limitations. Teaching the way to breathe when moving and in exercise is the most rewarding. You use that in everything you do! Everyone here believes the body works as a whole - working together - healing all parts. Thank you all.” -Minda F.

More Patient Success!

“I can finally go through entire days without back pain!” “I can finally go through entire days without back pain! When I started physical therapy, my level of pain restricted me from doing any physical activities, with several flare ups of unbearable pain on top of the lower back pain I’ve had since May 2015. Numbness in legs have gone away for about a month now and I feel like I have my life back!” “Everyone has been very patient to listen to my concerns in detail. Luke and Joel make me feel like they want me better as much as I do. They take the time toensure I understandexercisesas well as explaining what it is doing to my body.” -Sara W.

“I have completely returned to a normal life”

“There is absolutely no pain and I feel like a million bucks!” “I came to Full Potential for my forearm that I pulled while water skiing. It was hard to do anything that required grabbing or holding on to. It was extremely sore! Now, after PT with Mari and Rae, I have full motion of my arm with no pain. There is absolutely no pain and I feel like a million bucks! I wish I had come sooner. Full Potential has been very helpful in every way.” -Steve D.

“My back spasms were keeping me from doing just about anything! Walking, sleeping, sitting; it was quite debilitating. My daily chores and even riding in a car were all compromised. I came to Full Potential for rehab after my surgery and I have completely returned to a normal life. The positive and uplifting attitude of PT’s, PTA’s, and staff is contagious and carries you through the rough spots. Professional knowledge and experience helped zero-in and bring improvement quickly. This has been an exceptional PT experience.” “I rarely give all top marks, but in this case, I can.” -Glenn C.

Practice News

We Have Expanded Our Physical Therapist Team! Welcome Carrie Metevia, DPT! Carrie is a northern Michigan native. She earned her Bachelor’s Degree in Health Science and a Master’s Degree in Physical Therapy through Grand Valley State University, and a Doctorate degree in Physical Therapy through the University of Michigan. Additional training was completed in spinal mobilization, sports medicine, and female urinary incontinence. Continuing education has included Mulligan Mobilization with Movement, myofascial release, wound care, and Pilates. She has 10 years of experience working in an outpatient setting. In her free time, her favorite activities include kayaking, hiking, biking, gardening, and reading.

Happy Thanksgiving!

Ingredients: 1 Tablespoon + 1 teaspoon salt, divided 1 pound fresh green beans, rinsed, trimmed and halved 2 Tablespoons (30g) unsalted butter 8 ounces mushrooms, sliced into halves or quarters 1/2 teaspoon ground black pepper 2 cloves garlic, minced (minced roasted garlic is great here) 2 Tablespoons (15g) all-purpose flour (measured correctly) 3/4 cup (180ml) chicken or vegetable broth 1 and 1/4 cups (300ml) half-and-half 1/2 cup Panko Bread Crumbs

Are you looking for the perfect side dish for your family’s Thanksgiving? Bria, our Public Relations Manager makes this Green Bean Casserole dish every year! If you’re looking to have leftovers be sure to make a double batch. This one goes quick! This recipe serves 4-6 people.

Directions: Preheat the oven to 475°F (246°C). Line a large baking sheet with parchment paper or a silicone baking mat. Set aside. Overmedium-highheat,melt thebutter ina large10 - 12 inchovenproof skillet. Addthemushrooms,1teaspoonsalt,andthepepper.Cook,stirringoccasionally, untilthemushroomsbegintogiveoffsomeoftheirmoisture--about5minutes. Addthegarlic,stir,andcookforanother2minutes.Sprinkletheflourontopand stiruntilcombined.Theflourwillsoakupallthemoisture.Addthechickenbroth andsimmer for 3minutes. Decrease theheat tomedium-lowandadd thehalf- and-half.Stirringoccasionally,cookuntilthemixtureisthick--about10minutes or maybe more if you prefer a thicker sauce. Remove from the heat and add 1/4 of the onions and all of the green beans. Give it a nice stir, combining the sauce and beans. Topwith remaining onions andbake until bubbly, about 10-15minutes. Remove fromthe oven and enjoy! Leftovers keepwell in an airtight container in the refrigerator for up to 4 days. Reheat as desired. Sprinkle the top of the casserole (before going into the oven) with 1/2 cup Panko bread crumbs for crunch.


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Outstanding relief for your aches... Try these simple exercises to help relieve your pain. Exercise Essentials

EXERCISE BALL - PRAYER STRETCH While kneeling with an exercise ball in front of you, slowly lean forward and roll the ball forward until a stretch is felt. Good For Your Low Back

Helps With Knee And Hip Pain

IT BAND - STRETCH - SIDELYING Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg.


Practice News

Thanksgiving Food Drive Acceptingdonations until November 20 BenefitinghelpofWestMichigan

We are teaming upwith Feeding America: West Michigan in hopes to help families celebrate Thanksgiving together! We need your help! Your donationwill help provide ameal to any of the 309,310 food insecure people this holiday.

Dropoffyour donations at our clinic! 286Hoover Blvd. • Holland, MI ITEMS NEEDED:

• CannedVegetables and Fruit • CakeMixes/Desserts • Yams • Rice/Noodles

• Broth • Mac&Cheese • Jello • CannedPumpkin • Cranberry Sauce

• Sugar • Flour • Pie Crust

*Please no frozen or perishable foods

286 Hoover Boulevard Holland, Michigan 49423

Thanksgiving FoodDrive Acceptingdonations until November 20 BenefitinghelpofWestMichigan Drop off your donations at our clinic! 286Hoover Blvd. • Holland, MI

Please find us on:

Call Today! 616-392-2172 If you feel you are not moving like you used to, We will get you the results you deserve!

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