Vital Care Physical Therapy June Edition


JUNE 2017

(623) 544-0300 WWW.VITALCAREREHAB.COM F ather ’ s D ay at the B each

up on time and do our best work. He didn’t allow laziness from any of us. My dad grew up in a big family of 12 kids. One day, he and his siblings decided to plan a San Diego beach vacation so they could really have a chance to catch up. We all loved it so much that it became an annual tradition that we look forward to all year. Soon, as all of the cousins grew up and started getting

When I was younger, I loved watching TV with my dad. On Saturdays he’d even let me stay up late to watch “Saturday Night Live.” Although I didn’t understand what was so funny, I would laugh anyway because he was laughing. That was my favorite part, hearing him laugh to his favorite sitcoms “Cheers” and “Seinfeld.” Even when we weren’t watching sitcoms, I’d curl up on the couch while he was watching football. I just enjoyed being with him. Every year, all of us would get excited when “The Wizard of Oz” came on TV. We didn’t have DVDs back then, so we had to wait all year. My dad would recite every line of the movie because it was his all-time favorite. My dad always had a strong work ethic. Not only would he work all day as a crane operator, but he’d come home afterward and fix the car and whatever else was broken in our home. He never once hired out labor. He was also kind of a tough guy. He didn’t tolerate whining or complaining, and made sure we knew how important it was for us to show Vital Care Patients ENTER TO WIN Find the misspelled word in this newsletter and call (623) 544-0300 for your chance to win a $10 gift card! CALL 623-544-0300

Andrea McWhorter Our San Diego Beach Family Vacation usually ends up hitting Father’s Day, which works out well because we get to celebrate Father’s Day with my dad every year at the beach. I don’t think he would have it any other way! Kohlympics” so they have a chance to get to know each other better. We strategically put each kid on a team with the cousins that they know the least with a coach who is also typically a cousin or aunt/uncle. They are given a team color, and they have to come up with their own team name and compete in various fun beach games. By the end of the games, the kids have all bonded and know each others’ names. My kids love the whole beach vacation, but they really love playing in the water. They don’t care if their lips turn blue or that it’s freezing! They also enjoy boogie boarding, building sandcastles, and burying each other in the sand. We all enjoy lying around and socializing too, though!

married, having kids, and inviting the “in laws,” the number of people multiplied. What was once a beach vacation for my dad, his siblings, and their kids grew to a gathering of about 100 people. How do we coordinate 100 people on the beach, you ask? Well, over the years, we’ve developed a system. All of the streets are in alphabetical order, so everyone tries to rent one of the beach rentals along the J, K, and L streets. Then, we all meet at the lifeguard station and set up camp in that area. Every year is different depending on finances. Sometimes, we’ll rent a place with four other families, and sometimes we’ll have our own place. You know how sometimes you need a vacation from your vacation? Well, this isn’t like that. We literally do nothing. We don’t do Disneyland, SeaWorld, or check out the latest and greatest restaurants. No, we play volleyball, we boogie board, build sandcastles, swim, and most importantly, we get to know each other.

Due to the large number of cousins running around on the beach, we started the “Beach

Contest for past and present Vital Care PT patients only. | 1

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DIY F oods T hat S ave M oney

chickpeas, ¼ cup of tahini, the juice of one lemon, and two tablespoons of olive oil in a blender. Mix until smooth and add salt to taste.

Food is one of the biggest expenses for every family. An easy way to cut down on costs is to make items you normally buy premade. Here are some of the biggest offenders when it comes to an inflated grocery bill.

Granola Savings per box: $5

Salad Dressing Savings per bottle: $3

It’s a great breakfast option, and one that comes with a steep markup, but granola doesn’t even require cooking. Combine oats, dried fruit, and nuts, and you’re done. You can also add honey and bake the mixture, and then you have homemade granola bars.

Not only is bottled dressing expensive, but it’s often packed with additives you want to avoid. Dressing is a simple formula: oil, plus acid (vinegar or lemon juice), plus other added flavors. You’ll be shocked how easy and delicious it is to make.

Breadcrumbs and Croutons Savings per jar: $2.50

Hummus Savings per tub: $3.50

The price of breadcrumbs is outrageous. When your loaf of sourdough goes stale, don’t throw it out. Cube it, toss in some olive oil, and bake it into croutons. Alternately, crush it up and use it to bread meats or make stuffing.

The next time you’re at the market, ask yourself which items in your basket can just as easily be made at home. Put in the effort to do it yourself, and your checkbook and taste buds will thank you.

Hummus pairs with nearly everything, but can cost $5 per tub. Canned chickpeas and tahini paste? They are a lot cheaper. And making hummus couldn’t be easier. Add one can of

T he V ital C are B uzz H ere ’ s W hat P atients A re S aying A bout U s

“I had complete knee replacement therapy on Feb. 3, 2017. My knee was in extremely bad condition after four surgeries dating back to 1975. I feel like I am 95 percent now of what I used to be; but two months ago, I never thought I would be this mobile again. Andrea, Keith, Tim, Justin, et al. were very instrumental in my recovery. I never thought I would ‘graduate’ from therapy in less than two months. I am excited for my future and plan to be diligent in my exercises to create a more normal lifestyle for myself in the future. I highly recommend Vital Care for physical therapy.” – Richard H.

“Fantastic! My shoulder replacement was totally completed with the PT treatment and exercises. It’s a great place — everyone was friendly, helpful, and got me to my full range

of motion.” – David D.

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T he I mportance of S tretching

For example, sitting in a chair all day at work can result in tight hamstrings in the back of your thigh, which can make it harder to extend your leg and straighten your knee all the way. Then, when you go to play tennis, an activity that requires stretching your hamstrings all the way, they may become damaged from suddenly being stretched. Regular stretching not only keeps your muscles long, lean, and flexible, it also helps you maintain your balance and avoid falls. While stretching all of your muscles may seem daunting, you don’t have to stretch every single muscle every day. According to Nolan, “The areas critical for mobility are in your lower extremities: your calves, hamstrings, hip flexors in your pelvis, and quadriceps in the front of the thigh.” Stretching your shoulders, neck, and lower back are also beneficial. But where do you start?

We’ve all experienced the feeling of getting out of the car after a long day of driving and immediately stretching from our toes to our fingertips. But not only does stretching feel good, it’s also extremely important in protecting your mobility and independence throughout life. According to David Nolan, a physical therapist at Harvard-affiliated Massachusetts General Hospital, stretching isn’t only for runners and gymnasts, and it isn’t an activity to be taken lightly, “A lot of people don’t understand that stretching has to happen on a regular basis. It should be daily.” When you stretch daily, you keep your muscles flexible, strong, and healthy. Increasing your flexibility also maintains the range of motion in your joints. Without stretching, your muscles shorten and become tight. Then, when you finally use your muscles for an activity, they are weak and unable to extend all the way. This puts you at risk for joint pain, strains, and muscle damage.

friendly neighborhood physical therapist! They can assess your current muscle strength and tailor a stretching program that fits your needs.

For information on specific stretches and how long you should stretch every week, visit your

S udoku

S ensational S ummer S alad


• 1 heaping tablespoon fresh basil or mint, chopped • 2 tablespoons lemon juice • 1 tablespoon maple syrup • 2 teaspoons balsamic vinegar

• 1 pound strawberries, thinly sliced • 3 medium peaches, thinly sliced • 1 cup blueberries


1. In a medium serving bowl, combine the strawberries, peaches, blueberries, and basil. 2. Drizzle lemon juice, maple syrup, and balsamic vinegar on top. 3. Gently toss to combine. 4. Serve immediately, or chill for later.

Recipe inspired by | 3


(623) 544-0300 Fax: (623) 544-0239

14545 W. Grand Ave. #108 Surprise, AZ 85374

THIS ISSUE I nside Father’s Day at the Beach PAGE 1 DIY Foods That Save Money Patient Testimonials PAGE 2 The Importance of Stretching Recipe of the Month and Sudoku PAGE 3 Yellowstone: Where the Wild Things Are PAGE 4

W here the W ild T hings A re This summer, skip the expensive hustle and bustle of an overcrowded theme park. After a vacation like that, you’ll feel like you need another. and tree-covered mountains in every direction, are unlike any other. Also, be sure to investigate the Grand Prismatic Spring, which, beside its otherworldly rainbow waters, is known for being the largest hot spring in the U.S.


As far as getaway destinations go, Yellowstone National Park, sprawling across Idaho, Montana, and Wyoming, is a little more expansive . More than 3 million visitors flock to its astonishing peaks, multicolored pools, and dramatic geothermal geysers each year, but as you travel across Yellowstone’s 2.2 million acres, it’s unlikely you’ll see much of them. And the sheer variety of unparalleled activities to explore means fun for the whole family. Make sure to check out Old Faithful, the most famous geothermal geyser in the world, with eruptions averaging a whopping 130 vertical feet. Or if it’s majesty and exploration you’re itching for, hike one of the many trails along the Grand Canyon of the Yellowstone. The views across the Yellowstone River, with clay cliff faces

For many, though, the biggest draw of the park is the wildlife. Yellowstone is home to the largest bison population on public land. It houses more mammals than anywhere else in the lower 48 states, 150 species of birds, and huge populations of native fish, to name a few. Just driving around the park, you’re apt to see moose, deer, elk, mountain goats, and, if you’re lucky, grizzly bears, mountain lions, or wolves. Go boating, catch a fish, scale a mountain, ride a horse — the things to do vary as much as the breathtaking landscape. If you’re looking for an affordable, relaxed, and wide-open family vacation this summer, Yellowstone is a no-brainer.

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