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February 2019
513-874-8800 www.stretchphysicaltherapy.com Painless News
2 Locations:
3143Western Row Rd Maineville, Ohio 45039
4851WunnenbergWay West Chester, Ohio 45069
It’ s Never Too Late
Keep Your Family —And Their Hearts —Healthy and Injury-Free
Watching my children succeed and grow in their favorite sports was always simultaneously exciting and terrifying. As a parent, you want to see your child do well and have fun in their sport while also learning along the way. But at the same time, you worry about the impact of some of their growing pains and, God forbid, the possibility that they might get injured. I remember one particular time when Megan wasn’t even injured playing her sport — which at the time was tennis — but she still sustained an injury that she had to bounce back from. She was in a car accident, which required her to do physical therapy. Luckily, I was able to treat her myself, and I was even able to help my son, who is predisposed to back pain and tightness. As a medical professional, I find I’m often offering advice and treatment options to my children, like any parent in my position would. Despite their injury setbacks, it was always important to me that they stay active and healthy as they were growing up, because I knew it would instill good habits in them as they aged. I know firsthand the effect that inadequate habits can have on your body and your heart health. When you teach your children to stay active, schedule and attend regular checkups for their posture and well-being, and promote a fresh diet free of preservatives and sugars, you are setting them up for success. (Learn more about tips for a heart-healthy diet on Page 3 of this newsletter!) But if you were never taught these habits in your childhood, teaching your children about living a healthy lifestyle can be overwhelming and confusing. It’s never too late to get your family’s wellness back on track, and we’re here to help you do that.
First, start with simple changes. Buy more fresh ingredients, rather than processed foods
and desserts. Swap out sports drinks and sodas for water infused with fruits. Instead of reserving the evenings for watching television, make time for hiking, walking, biking, or family activities. Soon, these small changes will become habits that your family won’t be able to live without. And if it’s been awhile since you adhered to a fitness routine, stop in for a mobility exam. Just like with our regular exams here at Stretch Physical Therapy and Total Wellness, a mobility exam is designed to help you learn about your limitations and areas for growth. These exams can help you prevent an injury as your fitness increases, and they give you a yearly marker to track your goals and achievements. Making lifestyle changes can be both exciting and scary. It takes a lot of courage to step outside of what you’ve always known and try to make yourself better, but it will be one of the best decisions you’ve ever made. Remember, you’re not just doing this for you. You could be helping your children and grandchildren lead happier, healthier lives — all because you took a chance on yourself.
–Kim Nartker
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Daily Habits That Impede Your Healing What’ s Stopping You Physical therapy can help your body harness its healing power, but without a lifestyle change, you may actually be hurting your body. Add these three tips to your PT regimen to help your body heal as well — and as quickly — as possible. Too Much Yet Not Enough Rest is necessary for healing, but when you rest too much, you do more harm than good. Nursing an injury by using crutches for too long or favoring a limb encourages unhealthy movement and keeps your body from healing normally. On the other hand, not resting enough can be harmful. So be active but take it easy, and avoid spending hours on the couch or the treadmill. Snuff Your Habit Smoking comes with a long list of health risks, and “inability to heal from an injury” is on that list. Nicotine, the powerful chemical that makes tobacco so addictive, keeps your immune system from doing its job. Smoking also makes exercise more difficult because of the toll it takes on your cardiovascular system. Painkillers can also inhibit the healing process because they mask pain without treating the source. Use them when necessary, but don’t rely on them for a long- term solution if you can avoid it.
Eat for Your Joints You already know that food is fuel for your body, but what you eat can also affect your quality of life. Ingredients that cause inflammation — such as saturated fats, alcohol, and sugars — can increase pain in your joints and put extra strain on them. Instead, stick to a healthy diet of lean proteins, leafy greens, low-sugar fruits, and complex carbohydrates to give your body the boost it needs to heal. Making or breaking a habit can take weeks, so take it slow, understand that change is a process, and ask your physical therapist for advice. It may make your healing process more challenging, but it’ll be worth it in the long run.
Testimonial
“I came in with pain/discomfort in my low back area. I was in pain with some daily activities as well as yoga and running. I am a local yoga instructor that eats well and lives a healthy lifestyle. I came to Stretch due to pain with sitting. Katie worked on my back and helped me understand what was going on and causing my pain. She also showed me how to keep the pain away. I have improved greatly and can finally sit without pain. I am back to running again and can do yoga without pain and fear of re-injury. I feel great! She has taught me exercises to perform to help me continue to feel better. I’m very encouraged about what I achieved at Stretch and so happy to be pain-free and back to all the activities that keep me healthy!” –Mary Jo H OUR PATIENTS SAY IT BEST
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LOVE YOUR DIET Start Your Heart-Healthy Diet With These Foods
Your heart is your body’s life source, so when you eat a diet designed to promote your heart’s longevity, you’re doing the rest of your body a favor. Starting a heart-healthy lifestyle takes a little dedication and education, but once you begin, you’ll see just how easy it can be. Jump-start your heart-friendly diet with some of these delicious foods! Here Fishy, Fishy! Omega-3s are gold when it comes to the heart. Not only have these powerful nutrients been shown to help fight off depression, dementia, and infertility, omega-3s can also reduce your body’s inflammation and stimulate proper blood flow. Many varieties of fish are chock-full of omega-3s, including salmon, tuna, and trout. Luckily, fish is also lean on vein-clogging fat, so it promotes a healthy heart onmany levels. A Rainbow of Flavors Much to the surprise of no one, fruits and vegetables are great for your heart health. But the best varieties are ones that have deep or vibrant colors. Foods like red, yellow, and orange vegetables, berries, dark beans, spinach, asparagus, and tomatoes each carry their own unique blend of vitamins and chemicals that not only limit the fatty materials
that create blockages in your heart and veins, but also provide you with positive nutrients to support a strong and healthy heart. Your Favorite Vices
This is our favorite part. A 4-ounce glass of red wine and a square of
dark chocolate can be a heart-healthy powerhouse combo. Wine works wonders for your cholesterol level, keeping it low and healthy. Meanwhile, cocoa— the ingredient that comprises the majority of all dark chocolate—has been shown to be great for your blood pressure and increasing blood flow to your brain. Be careful, though. Moderation is key to any diet, and overdoing it on the wine or the chocolate can inflame and hurt your body. So, relax with your favorite wine and chocolate combo—as long as you portion it out.
Not sure where to start on your heart-healthy lifestyle? Our experts at Stretch Physical Therapy can help. Give us a call at 513-874-8800.
Western Ohio Wellness Expo
Bistecca Alla Fiorentina
Saturday, Feb. 16, 9–4 p.m. 60 Holistic Health Exhibitors Centre ParkWest in the Holiday Inn across from IKEA inWest Chester
For a sinfully delicious Valentine’s Day dinner, turn to this classic Italian steak preparation. It’s simply flavored with rosemary and lemon, allowing the meat to take center stage.
Ingredients
Admission: $5 per person $15 per family
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Kosher salt and fresh ground black pepper, to taste
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2 bone-in porterhouse steaks
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1/4 cup olive oil
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Lemon wedges, for serving
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2 sprigs rosemary
Our very own Kim Nartker will be speaking on stretching! There will be six speakers, starting on the top
Directions
1. 30 minutes before cooking, remove steaks from fridge to bring them to room temperature. 2. Heat a grill or large cast-iron skillet to high. While heating, brush steaks with half the oil and season liberally with salt and pepper. 3. Place steaks on the hottest part of the grill or pan and cook for 5 minutes. 4. Flip steaks and baste with remaining oil, using rosemary sprigs as a brush. If cooking in a pan, place sprigs next to steaks after basting. 5. Cook for 5–6 minutes for medium-rare. 6. Let steaks sit for at least 5 minutes, slice against the grain, and serve with bone. 513-874-8800 Inspired by Saveur magazine
of every hour. You can hear them all for $69, otherwise it is $20 per speaker.
For more details, visit womenshealthinitiatives.org
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Phone: 513-874-8800 www.stretchphysicaltherapy.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
West Chester Hours: M,W, Th 7-6 pm Tues, Fri 7-12 pm
Mason Hours: Mon 2-6 pm Fri 7-12 pm
4851WunnenbergWay West Chester, Ohio 45069
Inside
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Creating Healthy Families
HealingTips: What Helps andWhat Hinders
Our Patients Say It Best!
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Heart-Healthy Foods
Bistecca Alla Fiorentina
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Prepare for an Adventure in Lapland
Adventure in Swedish Lapland Into the Arctic Circle
If you’re eager for a new adventure in 2019,
treated to some pickled herring or even a princess cake, a raspberry-filled dessert covered in marzipan.
you’ll surely find it in Swedish Lapland. With trail systems that take
Scandinavians cherish their public lands, and the trail systems are well taken care of. Hikers and backpackers can enjoy the stunning beauty in both late spring and summer, as well as a chance to see the midnight sun. Because of its far- north location, Swedish Lapland receives close to 24 hours of sunlight from June through early August. Diverse terrain and varied landscapes make hiking here a treat, between the boulder fields, mountains, and stunning glacial lakes. While hiking, you may spot reindeer herds or lemmings (a small rodent similar to a hamster) racing around rocks. The Sami people have herded reindeer for thousands of years through this very land. In the summer, keep an eye out for blueberries, lingonberries, and the brightly colored cloudberries. Because of the Arctic climate, weather conditions can change quickly from sunshine to rain and heavy fog, so it’s best to dress in layers and bring wind and rain protection if you plan to venture into the backcountry.
you into the Arctic Circle, the northernmost region of Sweden is home to national parks, glaciers, reindeer, the beguiling midnight sun, and spectacular night skies.
Though winters are cold, one benefit of traveling to the region in this season is to catch a glimpse of the night sky. The northern lights are visible from a few remote locations like Abisko National Park, one of the first established national parks in Sweden. Traveling to Abisko is an adventure in and of itself. From Stockholm, the fastest option is to take one of only two airlines that fly into Kiruna, then travel by train to Abisko. Despite the challenge of getting there, adventure-seeking visitors from around the world arrive each winter to experience the Arctic beauty. Winter attractions include ice skating, snowshoeing, and the Scandinavian sauna (this last one is a must any time of the year). Befriend a Scandinavian and you might be
The fantastic scenery of Swedish Lapland awaits you, no matter when you decide to take your trip. What are you waiting for?
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