Altitude PT - December 2019

CALDWELL 1906 Fairview Ave., Ste. 410 Caldwell, ID 83605 (208) 454-9839 Nampa, ID 83686 (208) 465-9418 THE ASCENT NAMPA - MIDLAND 130 S. Midland Blvd. Nampa, ID 83686 (208) 461-5057 NAMPA - SOUTHSIDE 3151 E. Greenhurst Rd.



consistent with performing her home exercises and was always looking to problem-solve ways that she could incorporate them into her normal daily routine. She is undoubtedly the hero of her story, as it was her dedication and consistency in putting in the work, both inside and outside of the clinic, that allowed her to get back to doing what she loves without pain!” They are patients like Ken, who worked with Kayla and Dan to resolve balance challenges. Here’s what Ken shared about regaining confidence in daily activities: “I now have more self-confidence in working in high spaces on ladders, and my balance has improved considerably. I have become far more alert in my driving. Moving my head quickly used to be disorienting. It no longer is. The staff have been delightful to work with. They do care a great deal about each of their patients and your progress.” They are patients like Robert, who, through dedication to his exercises, regained strength and movement. Here’s the story of his PT journey, in his words: “At the start, I was experiencing debilitating pain in one of my knees (arthritis) and pain in both of my feet (neuropathy). In addition, my equilibrium was significantly compromised. I could not walk a street block without the use of a cane, and I

There’s a message we try and bring home to every person we work with: You are the hero. Physical therapy has the ability to transform; it puts people back in control of their lives without medication or surgery. But it’s not magic, and recovery doesn’t happen on its own. It takes strength, courage, and determination to stick with physical therapy. Our patients are a testament to these qualities, and in this edition, we want to celebrate them and just a few of the successes we’ve been fortunate enough to be part of over the last year.

dared not walk on unpaved or uneven surfaces such as a lawn. The staff at Altitude Physical Therapy demonstrated teamwork from the beginning. In my very first PT session, I became aware of their credentialed professionalism. More importantly, I sensed an authentic care for my well-being. recumbent bike. By my 30th session, I easily managed to exceed one mile in 10 minutes. With carefully selected exercises, the need for the support of a cane is nil, and now, an adventure for me is walking significant distances on park lawns without the use of a cane! “Initially, I could barely manage to do half a mile in 10 minutes on the “My heartfelt thanks to all at the Midland facility in Nampa. They managed to help me overcome my issues, all the while demonstrating kindness! They gave me a ‘new lease on life.'” As their stories demonstrate, our patients are the true stars. They are the heroes of their PT journeys. They find the courage to overcome pain and embark on the road to recovery, and it’s our honor to work with them and get to know them along the way.

They are patients like Dianne, who worked diligently with her physical

therapist, Kayla, to find relief. Here’s what Kayla said about Dianne’s path to healing.

“She is the perfect example of how PT works when YOU work. She was very OUR FREE EXAM WEEK IS ALMOST HERE!

Monday, Jan. 6, 2020, through Friday, Jan. 10 from 8 a.m. to 5 p.m.

FREE UPCOMING WORKSHOPS! Low Back Pain, Dec. 3 at 7 p.m. Rotator Cuff, Dec. 17 at 7 p.m.

Sign up on our website or by giving our clinics a call. We look forward to seeing you there!

–Sean Weatherston 1 (208) 454-9839



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.

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

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

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.


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. 2


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.

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

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.




• 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


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.

3 (208) 454-9839


(208) 454-9839

1906 Fairview Ave., Ste. 410 Caldwell, ID 83605


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 months. It may be harder to wake

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.

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. 4

Dear Altitude Client, If you’re like me, it’s really hard to take care of yourself during the holidays. I get so busy with work, family, church, and social activities, not to mention all the great food that seems to be everywhere! I usually start the new year with a resolution to exercise more, eat better, and the like. I know many of you out there have similar goals, but because of aches, pains, or bad experiences when trying to get moving more, you are hesitant to try, don’t know where to start, or have just given up! Well, we want to help! As a BIG THANK-YOU for allowing us to serve you, we want to help make sure pain, stiffness, achiness, fear of getting hurt, or not knowing what to do won’t get in the way of your New Year's goals! To show our appreciation, we’re offering a limited number of free exams during the week after the new year (Jan. 6–10) for: • All loved ones, family members, friends, neighbors, and coworkers of our past and present patients If you’d like to get the help you need, call the most convenient number below to schedule your free exam: Caldwell: (208) 454-9839 Nampa - Midland: (208) 461-5057 Nampa - Southside: (208) 465-9418 If you are referring a friend or family member, share this letter and have them call the number for the clinic closest to them to schedule their free exam. The week of the free exams will be Monday, Jan. 6 through Friday, Jan. 10, from 8 a.m. to 5 p.m. The appointments are free, but each therapist will only have 12 available spots. Call the closest clinic now to schedule your spot! The free exam consists of a 30-minute one-on-one appointment with a PT. The PT will talk to you about the history of your problem. He or she will take measurements to test your strength and how well you are moving. After a thorough exam, you’ll get a written copy of the cause of your pain or problem AND a plan for successful treatment. The free exam is ideal for people suffering with: Lower back pain If you are having pain or problems with daily activities such as walking, standing, sitting for long periods, going up or down steps, getting in and out of the car, sleeping, driving, playing with the kids or grandkids, running, or being active, then this is an excellent opportunity to see one of our world-class therapists and find out the cause of your problem. Again, happy New Year from Altitude PT! Call the clinic closest to you to schedule your free exam between Monday, Jan. 6, and Friday, Jan. 10, from 8 a.m. to 5 p.m.! Sincerely, Sean Weatherston, PT Owner, Altitude Physical Therapy Want to Make a New Year’s Resolution to Get in Better Shape or Lose Weight but You Have Pain or Don’t Know Where to Start? • All past patients who have not been seen by a PT for more than three months • All present patients who have another problem not currently being treated Sciatica Arthritis Neck pain Headaches Shoulder pain Knee pain Walking or balance problems

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