Health & Wellness Newsletter by FYZICAL Therapy & Balance Centers
Health & Wellness Newsletter
2020
N E W S L E T T E R GET TO KNOW OUR TEAM EVAN HART, PT, DPT
Oneofthegreatest influences inmy life ismusic. I love awide variety of music, including classic rock, alternative rock, funk, disco, jazz, electronic
favorite songs on YouTube and guitar tabs on UltimateGuitar.com. Although I never fully grasped the structure and theories behind themusic (such as all the major and minor chord, common chord progressions, the key I was playing in, etc.), I did learn to play a majority of the songs created by my favorite artists. I then created a list of all the songs I had learned to play and watched the list grow. Within a couple of months, I had filled up an entire sheet of paper front-to-back with double columns, adding up to over 100 songs on my list, and I was still itching to learn more. Fast forward a few years, and the first Rock Band video game had just come out. I quickly took a liking to playing the electrical drum set, and that next Christmas I got an actual drumset and began learning to play. Just like I did with the guitar, I began looking up drum tutorials on YouTube so that I could learn to play along to all of my favorite songs. I continued toplay guitar anddrums throughoutmy high school and college years, andmost recently, I participated in the PT band during my time in graduate school. I played guitar for “The Kings of Gangleon” and played drums for “The Red Hot Chili Stretchers.” Performing on stage in front a real audience was definitely more exciting than when I played in front of the virtual crowds on the Guitar Hero videogames, and I got a lot of positive feedback from my friends and classmates on the quality of our band’s performances. Although I am no longer participating in the PT band, I still love to play both guitar and drums in my free time, and I try to set up jam sessions whenever possible with my friends. Music will always remain a huge influence inmy life, and I hope to havemanymore great experiences in the musical world.
dance music, rap, and blues. Amongst my favorite artists are The ArcticMonkeys, The Red Hot Chili Peppers, Jimi Hendrix, Led Zeppelin, Stevie Ray Vaughan, Cage the Elephant, Queen, The Bee Gees, KC and the Sunshine Band, The Killers, Griz, Anderson .Paak, MartinGarrix, and many more. The only real genre of music that I never got into is country music. Sorry to all the country fans out there. My interest inmusic started when I was 11 years old. Growing up, I was primarily an outdoor kid. I preferred toplay in the back yard and run around the neighborhoodwithmy friends rather than sit around andwatch TV or listen to the radio. Then one day, I walked across my neighborhood to my friend’s house, and he introducedme to the new Guitar Hero video game. He showed me how to play the game and I caught on quickly. Before I knew it, I was shredding guitar solos on the plastic guitar controller in my living room, and I had crowds of thousands cheeringme on. Word of my greatness spread across the country, and I am pretty sure I was inducted into the (virtual) Rock & Roll Hall of Fame at just 11 years old. Although playing this game taught me no real-life musical skills, it did get my interested in learning to play the actual guitar. Something that peoplemay not know about me is that I’m a self-taught musician. I love to play the guitar and drums, and I have been playing for about ten years now. I taught myself how to play the guitar primarily by searching for my
ALSO INSIDE: TIPS TO STAY HEALTHY ON THE PARADE ROUTE • PATIENT SUCCESS SPOTLIGHT • EXERCISE ESSENTIALS • HEALTHY RECIPE • AND MORE!
Health & Wellness Newsletter
2020
N E W S L E T T E R
RELIEVING LOW BACK, HIP & KNEE ARTHRITIS PAIN
Ifyou’reconstantly facing lowerback,hiporkneepain—youmightbe feelingarthritis.AccordingtotheCenters forDiseaseControl,roughly 54.4 million U.S. adults are diagnosed with some formof arthritis per year.Asweage,thecartilage inour jointswearsdown,causingpainful bone on bone rubbing, inflammation, stiffness, and pain. While there is no cure for replacing cartilage yet, it is possible to alleviatethesymptomsofarthritis,by improvingyour jointmovement, muscle strength, balance, and coordination. It’s even possible to eliminate symptoms entirely, depending on the amount of arthritis you have. If you have regular aches and pains, keep reading. We have a solution. What Is Arthritis, Exactly? Beforeknowinghowtorelievearthriticpain,you’llneedtounderstand it. Arthritis—or the painful stiffness, or inflammation, of joints—isn’t a single disease. The term“arthritis” is an informal explanation of joint pain and disease in general.
People of all ages, races and sex can get it. It’s also the leading cause ofongoingdisability inAmerica.Themostprevalent formofarthritis is osteoarthritis,which iscausedbyeither injuryornormalwearandtear. What Causes Lower Back, Hip and Knee Arthritis? Because arthritis is a catch-all term, pinpointing what causes arthritis may be difficult. In most cases, arthritis is caused by overuse, wear and tear, or injuries. Arthritis can also be caused by:
• Infections, such as Lyme disease • An immune system dysfunction - rheumatoid arthritis • The inheritance of osteoarthritis • An abnormal metabolism, which leads to gout
For arthritis suffers, even simply walking can cause pain in the lower back, hip or knee. Often, arthritis is a downward spiral of progress pain, limiting movement and strength, which in turn causes more inactivity and pain. However, by improving joint movement, muscle strength, balance and coordination, this cycle can be broken, reducing pain and inflammation. Discover how our team of specialists at FYZICAL Therapy & Balance Centers can get you moving pain-free again!
Over 100 types of arthritis exist, according to the Arthritis Foundation.
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ARE YOU LETTING NECK PAIN HOLD YOU BACK? CALL TO SCHEDULE YOUR APPOINTMENT TODAY!
Mardi Gras season is a time for celebration and certainly a little indulgence, but a long carnival season can certainly take a toll on our health and waist lines. There’s a reason it’s called Fat Tuesday. Many of us eat way more during Mardi Gras than the rest of the year. What are a few things you can do to make healthy changes on the parade route? People parade differently - some show up on the route with a tailgating/buffet style with coolers, tables and BBQ pits and some just bring what they can fit in their pockets. If you do have a heat source such as a grill or warmer, throw some leaner meats and veggies on the grill such as chicken and shrimp kabobs. If you have access to a warming source like a crock-pot keep it full of filling foods such as a healthier chili (made with lean ground beef and beans) or a healthier red beans and brown rice. If you plan to bring a cooler, make healthy sandwiches in advance, cut fresh fruit and vegetables that are easy to grab, or pick up these ready-made lunchables that kids of all ages should love. Fried chicken is popular at parades. Most people tell me it’s the only time of the year they eat it. If that’s the case enjoy a breast without guilt but if you want a healthier selection, try a Rotisserie chicken. Bring family friendly snacks. Eating healthy snacks such as nuts, cheese cubes, or fruit throughout the day can help keep your hunger in control and avoid over-eating during meal time. Try veggies with dips (try dips made with Greek Yogurt & hummus instead of mayo and cream cheese). What are some tips for combatting binge eating? •People have the tendency to binge since the parties last all day and into the night. •Keep your intake to a minimum: •Drink water after one piece of cake if you are still hungry. •Eat a salad or hearty breakfast of oatmeal before you hit the parade route, so you are less inclined to snack on junk if you’re not as hungry. •One of the most important keys to remember with all of this is portion control. Eat slowly and enjoy your food, but take time to listen to your body and recognize when you are full. You need fuel for your body, and high-fat, high-sugar foods don’t keep you energized for the marathon that is Mardi Gras. •Also, plan ahead for after the parade. Have a healthy meal prepped and ready to eat once you return home from a long day.Crockpotor leftovers.Thiswillkeepyou fromover indulging on foods when tired. •Luckily, a lot of time is also spent on your feet during the festivities – from miles of walking to hours of dancing – there is a balance to be found during parade weekend. •Everything you take in can be worked off through movement. TIPS TO STAY HEALTHY ON THE PARADE ROUTE
What about the drinking? How can you work off those calories? Thekeyhere ispacingyourself.Paradedayscanbe long and this means plenty of alcohol calories could be consumed. •A good rule of thumb is to have one drink, then one water, one drink, one water. This keeps you in the atmosphere yet really cuts back the calories. •It is also important to be aware of the high calorie offenders like daiquiris and mixed drinks with juices and sodas. Try LaCroix water as a mixer instead. •Also, trydrinking lightbeer.BudLight,Coors lightandMichelob Ultra have about 100 calories. •If you must have a daiquiri, challenge yourself not to finish it until the end of the parade. Keep inmind a daquiri has between 1,200 and 1,600 calories. What about king cake? It’s hard to say no especially this time of year.If you choose, enjoy a slice but be aware of portions. •One-inch slice (diameter of your thumb): 100 calories •Burn it! 25 minutes of strolling along the parade route •Six-inch slice (length of a dollar bill): 600 calories •Burn it! To offset the calories in this slab-like piece of king cake, you would need to second line for two hours. MeredithMaxwell,M.D.,M.H.A.,attended theUniversityofSouthAlabamaCollegeofMedicine,where she completed her family medicine residency, before joining the Touro Infirmary Health System. She is certifiedby theAmericanBoardofFamilyMedicineDiplomate. https://www.touro.com/blogs/2019/february/tips-to-stay-healthy-on-the-parade-route/
PROTECT YOUR FEET FROM PA I N & IMPROVE YOUR GAIT AND BALANCE 20% OFF FOOTMAXX CUSTOM ORTHOTICS
CALL TODAY! 504-861-4693 EXPIRES 03/31/20
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IF YOU’RE INTERESTED IN THERAPY OR FITNESS, VISIT WWW.FYZICAL.COM/NEW-ORLEANS OR CALL US TO SCHEDULE YOUR APPOINTMENT WITH FYZICAL TODAY!
Print sudoku http://1sudoku.com HAS YOUR PAIN COME BACK?
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Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. If further assessment is warranted, your therapist might recommend you come in for an appointment.
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7 EXERCISE ESSENTIALS TRY THIS EXERCISE TO STRETCH YOUR NECK & BACK SCAPULAR RETRACTION Stand tall, shoulders relaxed. Pull shoulder blades back and down. Don’t hunch your shoulders. Repeat 6 times. 3 9 6 1 6 2 8 9 4 3 5 4 8 2
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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n° 228310 - LevelMedium SWEET & SOUR CAULIFLOWER
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1 “FYZICAL has changed my life!” “FYZICAL has changed my life! I walk and move like I did prior to my knees being painful. Dr. Nathan is amazing, and all of the staff have been so knowledgeable and helpful. Thank you all! I am now able to walk a couple of miles with no pain, I rise out of chairs without support, I am not kept awake by knee pain at night, I am able to walk up and down stairs, and I am not planning any surgery. I have returned to the gym and I am doing many of the exercises I learned at FYZICAL. One day at FYZICAL I thought, if I can walk like this, I no longer need physical therapy, and then I knew I was ready to graduate. I definitely, did not “fail” physical therapy.” - Rita Chapman 9 7
5 2 INGREDIENTS •5-6 cups cauliflower florets 8
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2 3 8 1 3 7 6 2 9 4 9 7 2 7 3 5 7 4 3 1 •3-4 cups steamed rice, for serving •thinly sliced green onions for garnish •3/4 cup sugar •2 tbsp soy sauce •1/2 cup apple cider vinegar •1 tsp garlic powder •1/2 tsp onion salt •1/4 cup ketchup •1 tbsp cornstarch •2 tbsp cold water DIRECTIONS 6 http://1sudoku.com
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lay on your mobile these puzzles and find their solutions by flashing the codes below : ° 229777 n°222047 n° 228310 n°26328 Preheat oven to 425 degrees and grease a baking sheet. Combine cauliflower and oil in a large ziplock bag. Seal and shake to coat cauliflower in the oil. Open the bag, add corn starch, seal bag, and toss to coat again. Transfer coated cauliflower to a greased pan. Bake for 15-20 min until cauliflower starts to brown on the b ttoms. Switch oven to broil and cook on high for 3-4 minutes just until tops start to brown. While cauliflower is cooking, prepare the sauce by adding sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup in a medium sauce pan. Stir and bring to a boil. Whisk together the corn starch and cold water in a small bowl until dissolved. Add to sauce pan and stir until thickened, then reduce to low heat. Combine roasted cauliflower and sauce. Serve with steamed rice and top with sliced green onions. n°28718
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