Check out the very first edition of our newsletter!
973-585-4990 WWW.MYOKINETIX.COM
JANUARY 2023
GET TO KNOW DR. NATTY BANDASAK! And His Mission to Change the Health care Model
incorporate what I already loved doing with a profession that allowed me to help people.
After 18 months, I couldn’t continue doing patients a disservice by only treating them for 15 minutes. I started to get burnt out. I had been dreaming about a place where I could spend more time with my patients and give them specialized treatment, not just a one- and-done generic regimen. This dream was the foundation for Myokinetix, and in 2018, I opened the doors to my very own patient- focused physical therapy practice. At Myokinetix, we can spend an hour with each patient and use our one-on-one time to do the detective work necessary to discover what is causing each patient’s pain and how to solve their problems using an approach that is best suited for their body. We can do this because we actively listen to our patients and allow them to sit in the driver’s seat of their physical therapy experience. The Myokinetix team is here because we care about you, and it’s our mission to put the “care” back into health care. We want you to feel safe, secure, and in control of your recovery and wellness. We’re excited and honored to serve our patients, and we look forward to many more years of helping
But, one day, while exercising, I heard a pop! in my back. I knew immediately something was wrong, and over the following days, the pain became so unbearable that I had to crawl up and down stairs. I became practically bedridden because standing and walking were so painful; I spent most of my time wishing the pain would disappear and feeling hopeless. This discomfort again brought the memories of my grandmother’s knee pain to the forefront of my mind. I started attending physical therapy myself, and I was back in the gym within two weeks. Physical therapy transformed me from a version of myself that had given up hope of ever moving around normally again to resuming my daily activities with the same excitement as before my injury. After my recovery, I decided to become a physical therapist and help people just like the therapists who helped my grandmother and me. I applied to physical therapy school and began my journey toward a new career. In 2016, after receiving my doctorate in physical therapy, I wanted to help as many people as possible. I started working at a busy corporate physical therapy clinic but quickly became overworked. I had to see 3–4 patients an hour and couldn’t give them the proper care they deserved because I was stretched too thin.
My first exposure to physical therapy was during my childhood. I lived in Thailand and had an extremely close relationship with my grandmother. Back then, she was starting to have mobility issues from knee pain. Walking and moving around became more difficult for her because of the severe discomfort. So, she underwent knee-replacement surgery on both knees in just three months. I accompanied my grandmother to her physical therapy appointments and saw her doctor work with her to regain her mobility and quality of life. I knew firsthand how severe her knee pain was before the surgery. Then I witnessed the pain she experienced from the surgery, but what stuck with me, even as a child, was the absence of pain after she completed her physical therapy. She was able to have her life back! After my grandmother’s knee surgeries, the power of physical therapy was always in the back of my mind, but wasn’t brought to the forefront until years later. Fast forward to college; I was now living in America and spending much of my time working out. I wasn’t exactly sure what I wanted to do as a career, but from exercising so much myself, I knew how to help the body gain strength and endurance. I decided to become a personal trainer because it was a great way to
people transform who they are into who they want to be! -Dr. Natty Bandasak
973-585-4990 • 1
Published by Newsletter Pro • www.NewsletterPro.com
Even If You Have to Trick DRINK MOR
Giving birth is an incredibly joyous moment for mothers everywhere, and bringing new life into your family is always exciting. However, labor is incredibly taxing on the mother’s body, and birthing trauma is common among new mothers. Birthing trauma is the distress a woman undergoes after childbirth, including tearing, bleeding, swelling, and the presence of relaxin in a mother’s system after birth. Relaxin is a hormone that creates a laxity in a woman’s body and allows her hips to expand wide enough for a baby to pass through. While this is extremely helpful during pregnancy, the presence of relaxin can become a hindrance after the child is born. With relaxin still present, a woman’s pelvis and pelvic muscles are still stretched out. This can cause issues with bladder control, posture, and even walking. When the body experiences trauma in certain areas (like childbirth), the muscles turn themselves off to an extent, so it’s critical to perform exercises that get those muscles to contract again. However, it is extremely vital that new mothers do not lift anything heavy after giving birth, so weight lifting is not a safe option for regaining strength. Dr. Jen is Myokinetix’s in-house pelvic floor therapist who works with new mothers to overcome any postpartum difficulties. She has two exercises new mothers can safely perform at home to strengthen those muscles! SIT TO STAND In this exercise, you work on activating your glute muscles, which are essential for regaining strength in your pelvic floor. While sitting on the edge of a surface about knee height, pretend to pick up a marshmallow between your glutes. Once you pinch the pretend marshmallow between your glutes, drive your weight down into your heels (this activates your glute muscles) and stand up nice and tall. GLUTE BRIDGES While lying on your back with your knees bent, you’re going to pretend there is a marshmallow on the table between your butt cheeks. By squeezing your glutes, pretend to pick up that marshmallow once again and drive down into your heels to lift that marshmallow into the air with your glutes. Your body will create a straight diagonal line without over-extending your hips forward. Gently lower your hips back down and repeat. These exercises are great examples of why pelvic floor therapy is helpful as a postpartum treatment for new mothers because they are safe and don’t exert any extra force on a mother’s body. NEW MOMS NEED THERAPY, TOO! Why Every New Mom Can Benefit From Pelvic Floor Therapy
For many, maintaining proper hydration is difficult — after all, water is essentially tasteless. According to Mayo Clinic, women should be ingesting 11.5 cups of water each day, and men should have 15.5 cups daily. This amount can be tough to swallow, but water is essential for your health, skin, and bodily functions. Here are some tips to up your water game. INVEST IN A ‘FLUID BUDDY.’ Believe it or not, purchasing a thermos or reusable water bottle and taking it everywhere is a great way to increase your water intake. With a constant reminder to drink H2O in your cupholder, purse, or on your desk, taking a sip here and there will never slip your mind. CONSUME FOODS RICH IN H2O. Did you know that most fruits and vegetables are rich in water? Watermelon is 91% water, celery is 95% water, zucchini is 95% water, and honeydew and cantaloupe are both 90% water. Not only are these fruits refreshing, but they pack a punch when it comes to hydration! Did you know? Laughing is good for the heart and can increase blood flow by 20%. CODY’S FUN FACT
If you or someone you know is a new mother or mom-to-be, call us at 973-585-4990 to meet with Dr. Jen and find out what pelvic floor therapy can do for you and your quality of life.
Scan this code to see Dr. Jen demonstrate these exercises for new moms!
-Cody
2 • www.myokinetix.com
k Yourself Into Doing So RE WATER!
It’s the new year, and for many people, getting their eating habits back on track is one of their top resolutions. With Halloween candy, endless feasts, and sweet treats, we might have overindulged during the holiday season. Luckily, the new year is the perfect time to get back on track! BRING YOU DOWN 3 Ways to Get Your Nutrition Back on Track in 2023! DON’T LET HOLIDAY EATING
DON’T FORGET THE STRAW. Straws help you consume more fluid in a shorter amount of time. Whether at home or a restaurant, sipping water through a straw can help you take in more without realizing it. BUILD A ROUTINE. For many, drinking water just slips their minds. By building a routine, you’ll be on your way to meeting your daily hydration needs without thinking twice. For example, you can get in the habit of drinking one large glass of water before bed and another upon waking. A large glass of water before each meal is also beneficial. FLAVOR YOUR WATER. Whether you use citrus, mint leaves, cucumbers, or other flavor enhancers, giving your water a hint of a favorable taste will help you drink more without feeling like a chore. Whether consuming water is difficult because you are busy, forget to drink, get bored by the flavorless taste, or dislike the taste, with these tips, you are sure to be on your way to maintaining hydration.
Here are a few eating habits you can implement this month to start your 2023 off right.
FOCUS ON PROTEIN! Any time you prepare a meal, try building your plate around the protein you eat. That can be red meat,
chicken, turkey, fish, or any protein source.
Protein is your nutrition’s secret weapon. It helps you feel full for longer, and your body absorbs more of it, too. After a good workout, you’ll obtain more of those much-needed calories through protein than carbs and fats.
AIR FRYER ROASTED SALMON WITH SAUTÉED BALSAMIC SPINACH
This recipe is healthy, affordable, and quick to make on busy nights when you need dinner in a pinch!
GO GREEN After choosing your protein, the next step is piling on those greens! Any veggies, really. Vegetables are not only filled with micronutrients, but they also work toward helping you stay satiated for longer. This is partly because you can eat a ton of vegetables for very few calories, so they’re taking up more space in your stomach with less caloric cost. Aim to have your plate at least half filled with vegetables for your meals. END WITH A CARBOHYDRATE Yes, it’s true! You can eat carbs and still have an overall balanced and healthy diet. The trick here is only to allow carbs to take up one-fourth of your plate. So, while protein and veggies are the main stars of your meal, carbs like rice, pasta, and potatoes still have a spot! Carbs don’t keep you satiated, so you’ll get hungry faster and eat more in the long run if they dominate the meal. You’ll also receive less nutritional value from these foods, so they’re not aiding your body as vegetables or protein might. Hopefully, these tricks will help you feel more confident about getting your nutrition back on track in 2023. They’re easy, and you don’t have to feel restricted trying them out, either!
INGREDIENTS:
• •
3 tsp olive oil, divided
•
Dash of crushed red pepper flakes 10 cups fresh baby spinach (about 10 oz) 6 small tomatoes, cut into 1/2-inch pieces 1/2 cup balsamic vinegar
4 salmon fillets (6 oz each)
•
•
1 1/2 tsp reduced-sodium seafood seasoning
•
• •
1/4 tsp pepper
1 garlic clove, sliced
•
DIRECTIONS:
1. Preheat air fryer to 450 F. Rub 1 tsp oil over both sides of salmon, then sprinkle with seafood seasoning and pepper. In a greased air fryer basket, place salmon. 2. Cook about 10–12 minutes until fish flakes easily. 3. In a 6-quart stockpot, place remaining oil, garlic, and pepper flakes. Heat over medium-low heat for 3-4 minutes. Increase heat to medium-high. Add spinach and cook until wilted. Stir in tomatoes; heat through. 4. In a small saucepan, bring vinegar to a boil. Cook until vinegar is reduced by half, then remove from heat. 5. Arrange spinach on serving dish. Place salmon over spinach mixture and drizzle with balsamic glaze.
973-585-4990 • 3
55 EAGLE ROCK AVE. EAST HANOVER, NJ 07936
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
973-585-4990
WWW.MYOKINETIX.COM
Get to Know Dr. Natty Bandasak: How Myokinetix Was Born PAGE 1 Pelvic Floor Therapy: A Key Part of Postpartum Recovery PAGE 2 Tips for Maintaining Hydration PAGE 2 Air Fryer Roasted Salmon With Sautéed Balsamic Spinach PAGE 3 3 Tips to Overcome Your Holiday Eating Habits PAGE 3 3 Unique Winter Activities to Experience PAGE 4
WANT TO TRY SOMETHING NEW THIS WINTER? Check Out These 3 Unique Activities
SKATING ON MIRROR LAKE AT LAKE PLACID Lake Placid, New York, had the privilege of hosting the Winter Olympics twice, so it’s no surprise they have some amazing cold weather activities to showcase. A truly exceptional experience is skating
Throughout winter, we have the opportunity to participate in many activities that are only possible during this season. We can ski, snowboard, snowshoe, sled, and more. While some people fly south for winter vacations to escape the cold weather, others travel to extraordinary winter destinations within our country.
on Mirror Lake. They have a 2-mile-long ice track where you can test your speed and areas for people to skate openly or play a game of ice hockey. You can even participate in dog sledding there. It’s a beautiful area filled with various winter activities. ICE FISHING EXCURSIONS IN BRAINERD, MINNESOTA While fishing might be more commonly known as a spring or summer activity, you can get
Plenty of options are available if you’re looking for a truly unique experience this winter. Here are three winter activities that will leave you with long- lasting memories. SNOWMOBILE TOURS IN ALASKA Alaska is one of America’s hidden gems, even though it’s the biggest U.S. state. If you’re looking for unique winter experiences, you’ll want to visit Alaska. One of the coolest adventures you can experience is a snowmobile
plenty of fishing done in the winter if you know where to go. Brainerd is considered one of the best places to visit for ice fishing enthusiasts. There are over 300 fishing lakes near the city, and you can expect to catch bluegill, walleye, largemouth bass, yellow perch, northern pike, and many others. If you like to fish throughout the year, check out Brainerd.
tour. You can hop aboard a snowmobile and ride the same path as the Iditarod Trail Sled Dog Race or visit some beautiful mountains and glaciers. Many of these tours will lead you right past moose, bears, and caribou as you take in the beauty of Alaska’s environment.
4 • www.myokinetix.com
Published by Newsletter Pro • www.NewsletterPro.com
Page 1 Page 2 Page 3 Page 4Made with FlippingBook Ebook Creator