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NOVEMBER 2020
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3 THANKSGIVING MISTAKES I WON’T MAKE THIS YEAR KRISTA GETS A HOLIDAY DO-OVER!
Do you ever fall into bed at the end of the day and think, “Man, if only I could do today all over again?” That’s how I felt last Thanksgiving, which was my very first Thanksgiving in Great Falls. As you might remember, we had a big snowstorm just before Turkey Day that covered all the roads with snow and ice. My boyfriend, Adam, and I were planning a road trip to North Dakota to visit his family for the holiday, but one look out the window told us that wasn’t happening. That’s when it dawned on me: Thanksgiving dinner would just be for the two of us, and it was up to me to make it. I’d never made a turkey before, and I definitely didn’t have one in the freezer. I had to make a last-minute trip to the grocery store to scrounge up ingredients and take the plunge trying new recipes. The green bean casserole, mashed potatoes, and turkey I ended up with tasted fine — they weren’t like my mom’s, but they were good enough! Still, this year, I’m determined to get a Thanksgiving do-over and avoid last year’s mistakes. Mistake No. 1: Not Having a Backup Plan When our road trip to North Dakota fell through, Thanksgiving was suddenly up
Thanksgiving, I’m already thinking about what recipes I could make and when I could go shopping. Mistake No. 2: Shopping Last Minute Oh boy, was this a nightmare. Last year, I ended up shopping for groceries the day before Thanksgiving, and I realized pretty quickly that there was nothing in the store! Everyone had already bought up all of the cranberries, Brussels sprouts, and even the smaller turkeys. I ended up getting a turkey breast (the very last one) instead of a full bird because the only other option was a giant turkey! This year, I’ll definitely go shopping earlier so I can find the ingredients I need. Mistake No. 3: Not Attempting the Family Recipes In 2019, I didn’t try to make any of my family recipes because, honestly, I didn’t think my chicken and dumplings could live up to my grandma’s amazing hand-rolled ones or that my mac and cheese would be as delicious as my aunt’s. I’ve tried their recipes in the past and they didn’t turn out so well, but I think it was a mistake not to have any family dishes on the table. This year, even if I don’t try my family’s homemade biscuits or other Southern staples, I’m planning to pull out Adam’s book of his grandmother’s recipes and try one or two of them. Honestly, the biggest win of Thanksgiving for me last year was successfully getting a TV when I went Black Friday shopping. Even though I
normally hate Black Friday, I love the deals, and getting up early for that TV definitely wasn’t a mistake. This year, I’m planning to go back for round two and try to get a second TV for our basement. After more than a year in Montana, I think I’ve finally mastered walking on the ice, so hopefully, I can get my shopping done without any slips or falls. (If the worst happens, luckily my coworkers at Advanced Practice PT have me covered!) There might be a lot of downsides to 2020, but I’m excited to get another shot at Thanksgiving! I know if Adam and I wind up snowed in with our dogs, Cadie and Bella, this year, we’ll have our best Great Falls Thanksgiving yet. Hopefully, if you’re in the same “Will we travel or won’t we?” boat, you can learn from my mistakes. –Krista Melton
in the air. This year, if another snowstorm hits or we have to stay home because
of the pandemic, I’m going to have a backup plan! As I’m writing this a few weeks before
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HOW YOUR PHYSICAL THERAPIST CAN HELP COVID-19 AND CHRONIC PAIN
According to the American Physical Therapy Association, around 116 million Americans suffer from chronic pain each year. Unfortunately, with the coronavirus pandemic still going strong in the United States, chronic pain sufferers might be at greater risk of contracting COVID-19. Dr. Samer Narouze of Western Reserve Hospital says that’s because “there is a complex relationship between chronic pain and the immune system.” Narouze adds that chronic pain patients “can be considered immunocompromised, mainly because so many are elderly and have multiple comorbidities.” On top of that, people who contract COVID-19 may be at risk of developing chronic pain after the rest of the symptoms abate. Older adults are at a higher risk of contracting COVID-19 — especially if they have preexisting conditions. Additionally, some older adults develop chronic pain after contracting COVID-19, due to the disease itself and its treatment. For example, patients who have been treated in an intensive care unit and have spent prolonged periods being immobile and reliant on ventilators might experience chronic pain as a result. This is especially true for those who don’t do rehabilitation following their hospital stay. Additionally, patients who are socially isolated during their hospital stay, and following their discharge, can experience a psychological burden, which makes them more susceptible to chronic pain.
If you contracted COVID-19 and are now recovering from the symptoms, look out for signs of chronic pain, like body stiffness during activities, decreased circulation, or weight gain. You may also notice that other conditions are worsening or you’re relying more on pain medications. If you think you might be experiencing chronic pain in the wake of the COVID-19, talk to a health care professional about your symptoms and ask if physical therapy can help. Physical therapists help their patients alleviate chronic pain through strength training and flexibility exercises, as well as through developing greater awareness of body mechanics. Don’t wait to talk to a physical therapist about your chronic pain — contact us today!
WHAT IS FAMILY BURNOUT
AND HOW DO I PREVENT IT FROM AFFECTING MY FAMILY?
According to one study from 2018, over half of all parents surveyed were experiencing some form of burnout (i.e., exhaustion, cynicism, lack of professional satisfaction, etc.) — and that was before the pandemic. Now, as the world enters the eighth month of the coronavirus pandemic, many parents are working from home or dealing with unemployment, and many children are doing school online. Families are spending a lot of time together at home, balancing new routines — and that’s led to family burnout. When you experience “family burnout,” the kind of exhaustion that comes from spending too much time with family, it manifests itself as physical and emotional exhaustion, an inability to handle usual tasks, and increased irritability. The more demanding your work and home responsibilities are, the more susceptible you are to family burnout. Single parents are especially susceptible, but burnout can drastically affect romantic relationships and even children. Most people are not used to spending so much time together at home. With all that in mind, don’t worry — family burnout is preventable. It starts with creating a balance between work and rest. While it might feel like you don’t have a moment
to spare between work and taking care of the kiddos in the house, identifying those spare moments in your day is absolutely necessary for your health.
Establish a routine that defines time for work, sleep, studying, and other tasks. You’ll then move from task to task easier, leaving less room for conflict between others in the household. You’ll also see more clearly when you can rest! Those breaks don’t have to be anything special — a 15-minute walk by yourself outside or a 30-minute stretch with a good book in a comfy chair. Find time to let your kids have a break, too,
like playing their favorite games, reading their favorite books, or playing outside. You’ll all feel more refreshed to tackle the remaining tasks of the day. Even though you can prevent or minimize burnout through a more balanced routine, sometimes that’s not enough. Don’t be afraid to ask for help when you need it. Family therapy can be immensely helpful for maintaining your mental health when your own attempts need a boost. These are unique times, so be patient with yourself and your family as you cope with new challenges and routines. Burnout doesn’t have to be inevitable.
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WHY IS SPINACH SO GOOD FOR YOU?
If the reason you know spinach is good for you is because either your mother told you, or you saw Popeye the Sailor down a can before a fight and gain superhuman strength, you might not understand exactly why it’s so good for you. Rest assured, your mom wasn’t lying (although Popeye might have been stretching the truth). Spinach is actually one of the most nutritious and versatile foods you can add to your diet. Here’s why.
POTENT PROTECTION AGAINST DISEASE The abundant antioxidants in spinach mitigate a staggering number of health problems. For starters, spinach has kaempferol, an antioxidant that can protect the body against cancer. Additionally, the antioxidant quercetin, also found in spinach, has been shown to have positive effects on brain health, heart disease, and Type 2 diabetes. Other components of spinach can also improve blood pressure and protect eye health.
VERSATILE IN MEAL PREPARATION Aside from the more scientific reasons that make spinach a superfood, you can prepare and consume spinach in so many creative ways. You can eat it raw as a part of a salad, throw a few leaves in a smoothie, cook it in stir fry, or bake it into some brownies. If you have a bag of spinach in your fridge, there’s no shortage of ways you can get some of those amazing health benefits. Just don’t expect to suddenly vanquish all your foes like Popeye did.
INCREDIBLE NUTRIENT-PER- CALORIE COUNT
Three cups of spinach contain about 20 calories. However, those 3 cups also contain almost no fat, 2 grams of protein, 3 grams of carbs, and 2 grams of fiber. On top of that, you get more than 300% of your daily dose of vitamin K, which supports bone growth; 160% of your daily dose of vitamin A; and around 25%–40% of your daily dose of vitamin C, both of which help the immune system function properly.
LUXURIOUS VEGAN CHOCOLATE MOUSSE Inspired by WellPlated.com
TAKE A BREAK!
INGREDIENTS
• 4 oz vegan dark chocolate, chopped • 2 large avocados, pitted and skinned
• 1/4 cup almond milk
• 1 tsp vanilla extract
• 1–3 tsp maple syrup, to taste
• Fresh berries, for garnish
• 3 tbsp cocoa powder
DIRECTIONS
1. In a microwave-safe bowl, melt the dark chocolate. Heat in 15-second intervals, then stir and repeat until melted. Set aside to cool. 2. In a food processor or blender, combine the cooled chocolate and other ingredients. Blend until smooth and creamy, adding additional sweetener as desired. 3. Scoop into glasses and refrigerate at least 2 hours. Top with berries and serve!
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406-770-3171 | www.advancedpracticept.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
INSIDE THIS ISSUE
1.
3 THANKSGIVING MISTAKES I WON’T MAKE THIS YEAR
2. THE CONNECTION BETWEEN COVID-19 AND CHRONIC PAIN WHAT IS FAMILY BURNOUT, AND HOW DO I PREVENT IT? 3. WHAT MAKES SPINACH A SUPERFOOD? LUXURIOUS VEGAN CHOCOLATE MOUSSE 4. HOW TO MEASURE YOUR OXYGEN UPTAKE
HOW TO MEASURE YOUR OXYGEN UPTAKE AND HOW IT CAN IMPROVE YOUR FITNESS
Unless you're a seasoned endurance athlete, you probably don’t know exactly what a VO2 max score is — but understanding it can benefit athletes at all levels. In short, your VO2 max score (also known as maximal oxygen uptake) is the maximum amount of oxygen that your body can process while intensely exercising.
is a good way to gauge how much you’re improving your quality of life.
body weight per minute. The only way to get the exact score is to test yourself in a VO2 laboratory — something that most professional endurance athletes take advantage of. However, because knowing this score can benefit anyone, there are a few ways to get good estimates without the lab equipment. High- end fitness trackers, such as Garmin watches, can actually give you an estimate of your VO2 max score. Some online calculators, which rely on the data from previous tests for their algorithms, can produce a rough estimate of this score as well. Knowing your score might not be necessary to your fitness training — but it does provide a way of track improvement that many athletes find useful.
HOW CAN I IMPROVE MY VO2 MAX SCORE?
The best way to improve your VO2 max score is through a combination of interval and continuous training. For example, on different days you can alternate between high-intensity interval training (HIIT) workouts and less intense, but longer, workouts. However, that type of varied training schedule might be too much for some right off the bat, so the best way to start improving your VO2 max score may be to focus on HIIT workouts — even if they don’t take very long.
WHY IS MY VO2 MAX SCORE IMPORTANT?
Think of your VO2 Max score as horsepower — but for the human body. A high VO2 max score means there’s a big engine under the hood. Having more “horsepower” comes with a number of benefits, such as a reduced risk of diseases (like heart disease, diabetes, and cancer) as well as an improved mood and better sleep. In a way, measuring your VO2
HOW CAN I MEASURE MY VO2 MAX SCORE?
Your VO2 max score is measured in milliliters of oxygen per kilogram of
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