Advanced Practice PT - December 2019

Check out our December newsletter!

DECEMBER 2019

www.advancedpracticept.com | 406-770-3171

THE MOST WONDERFUL TIME OF THE YEAR MERRY CHRISTMAS FROM ADVANCED PRACTICE PT!

the holidays is bake sugar cookies together. We roll out the dough, cut it into all kinds of fun shapes, and throw the cookies in the oven. When they come out, we have a lot of fun decorating them, and no matter how many we bake, they’re always gone by the time the kids leave. This year, though, our holiday plans are a bit different. Instead of waiting for everyone to come to us, Steve and I are taking a full week off work and flying out to Tennessee to visit Erin and her family. We haven’t been able to spend Christmas with them for a few years, and I’m looking forward to the long visit. Still, I'll miss seeing my other two girls and singing in the church choir during the Christmas Eve service, which I’ve done for more than 20 years. Going to that service has become a tradition for our family, and one of my favorite Christmas memories centers on it. One year, when Makayla was 3 years old, she really wanted to go to the candlelight service because she knew grandma sang in the choir. Her parents hadn’t decided whether they wanted to take her because the service was past her bedtime. They told her,

Thanks to Leslie’s decorations, it feels like Christmas here in the Advanced Practice PT office, and every time I walk in, that holiday cheer warms my heart. It’s no secret that Christmas is one of my favorite times of year, and our celebrations in my house are centered on Christ, our church, and our family. My husband, Steve, and I have three daughters: Erin, Kelsey, and Monica. These days, all three are married and live away from home (Monica in Belgrade, Kelsey in Billings, and Erin all the way in Tennessee), so they can’t always make it back to Great Falls for Christmas. But in the past, we’ve been lucky enough to have all of them and their families here to visit. Our tradition is to have dinner on Christmas Eve and then go to a church service, where I sing in the choir. After church, we come home and open presents then spend the rest of the holiday playing board games or cards, just spending quality time with our girls, their husbands, and the grandchildren. We have five beautiful grandchildren, four boys (Dominick, Quinn, Eivin, and Warren) and one little girl (Makayla). One of the things we love to do when they come to our house for

our dinner and opened presents, and then I left early to get ready for the service without knowing what had been decided. A few hours later, I looked up to see Makayla in her tiny Christmas dress marching into the church with the rest of the family trailing behind her. She was looking for grandma! It was a special moment that has stayed with me over the years since. I hope that when Makayla and the rest of our grandkids grow up, they remember those church services, the songs I sang, and the true meaning of Christmas. It’s always hard for me to leave behind my work and take a vacation — I love my coworkers and patients so much, and I always strive to help as many people as I can. But during Christmas, I really try to prioritize my husband and family. So, if you come into the office during the week of Christmas and don’t see me, don’t worry! I’ll be back in no time, and I’d love to hear about your holidays during our next appointment. Hopefully, you get to spend them with your family, too.

“We’re not sure you can stay up!” but she insisted that she could. We had

–Donna Vinnedge

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HOLIDAY CUISINE AROUND THE GLOBE

WHAT DO OTHER COUNTRIES EAT TO CELEBRATE THE SEASON?

JAPAN: FRIED CHICKEN Thanks to a clever 1970s marketing campaign, the dish of choice for Christmas in Japan is fried chicken — specifically, KFC. Unlike in America, holiday orders in the country come with chocolate cake, roasted chicken with stuffing, and even bottles of Christmas wine emblazoned with Colonel Sanders’ face. SWEDEN: SAFFRON BUNS According to Delish, Swedish tradition “dictates that the eldest daughter dress in a white gown tied with a red sash and a crown of lit candles, then wake her parents with hot coffee and a tray of saffron buns.” Swedes also feast on a casserole called Jansson’s Temptation made with potatoes, onions, anchovies, and cream.

steaming the tamales can take days, and every family makes their own signature filling.

Maybe you love the majesty of a winter’s morning, or maybe you just hate the treadmill. Whatever your reason is for wanting to run or jog outside in the dead of winter, remember to take the proper precautions before stepping out. Runners face challenges during the winter that they don’t face any other time of year. If you want to experience the winter safely, there are a few things to keep in mind. WARM UP INSIDE FIRST. If you’re planning on braving the snow and frigid temperatures, try to spend 10–15 minutes warming up before you walk out your front door. Cold weather naturally tightens muscles and joints, so stretching your limbs in a heated environment is a good way to ensure maximum comfort and minimum risk of injury when you’re running in the cold. Celebrations of Christmas, Hanukkah, and Kwanzaa vary from country to country, but there is one thing that unites holiday parties around the world: food. While some American traditions overlap with those of other countries — Peru, for example, shares our love of hot chocolate; England and Canada raise glasses of eggnog; and Italy digs into a version of fruitcake called panettone — there are plenty of dishes beloved all over the world that never make it to the American table. Below, we’ve rounded up a few you might consider exploring this season. COSTA RICA: TAMALES Christmas in Costa Rica wouldn’t be complete without tamales, a savory treat made by stuffing corn dough, meat, garlic, onions, potatoes, and raisins into corn husks or banana leaves. The process of filling and

ETHIOPIA: YEBEG WOT Ethiopians start preparing their

WEAR SHOES WITH TRACTION. If your favorite running path is covered with snow and ice, you should consider finding a different route. But, if you can’t resist going down your beaten path, then you need to make sure your shoes are up to the challenge. If your running shoes have worn soles, then you’ll need to get a new pair with soles that will grip the ground better before stepping out on the ice. Regardless of how amazing your shoes are, remain vigilant about where you’re stepping. DRESS DOWN A LAYER. Yes, it is cold outside, but your body will naturally warm up as you run, just like it would with any other physical activity. Think of what you would normally wear to stay comfortable in the cold, and then wear one less layer when you’re running. Of course, you Christmas meals as early as October, when they buy the still-live lambs that will eventually go into their savory, spicy lamb stew on the holiday. As with many of the country’s dishes, yebeg wot is scooped up and eaten with injera (teff flatbread). ISRAEL: LATKES Latkes have been synonymous with Hanukkah for more than 900 years, and no Israeli Christmas would be complete without the little potato pancakes cooked symbolically in oil. Despite their long history, though, latkes now vie with sufganiyot — a kind of jelly-filled donut — for a place on the holiday table.

RUNNING IN A WINTER WONDERLAND TIPS FOR RUNNING AND JOGGING IN COLD WEATHER

should keep other weather elements in mind as well, such as wind, rain, and snow, when you’re picking out your running clothes. Finally, if a day is particularly cold, snowy, or windy, don’t force yourself outside for the sake of your health. Sometimes, a good bowl of soup and a roaring fire can be just as physically satisfying as a run outside.

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DO YOU HAVE A STORY TO TELL? SHARE YOUR WISDOM IN A MEMOIR

or understand by reading my words?” From there, select anecdotes that support your theme. Make sure they’re clear and cohesive. Then, write like you would a fictional novel or story. Show, don’t tell, and keep readers invested by having a narrative arc, whether it flows chronologically or jumps back and forth in time. Remember, this is not a time to air dirty laundry; it’s a time to reflect, grow, and share your experiences with the world.

Even more so, your life experiences can give valuable insights to readers of all ages and circumstances. That’s why biographies and memoirs are such popular genres — reading about real people helps others understand the world and how they can live in it. To get started, pick a theme. Ask yourself these questions, “What message do I want to leave with my readers? What do I want them to feel

The urge to leave behind a legacy is an inherent human instinct. Whether you accomplish this by raising children, building a successful company, or starting a charitable organization, the desire to share your wisdom should not go unfulfilled. If none of these options work for your lifestyle, writing a memoir may be a good option. A memoir not only tells your story but also passes on the wisdom you’ve gained from your many experiences and offers a unique perspective to inspire future generations. Writing can be a therapeutic exercise at a time when your life may be changing due to retirement or your kids growing up and leaving the house. And because personal reflection is a natural occurrence with age, writing a memoir can be the perfect way to spend your time. As you gain enough distance from life events to grow useful perspectives, the stage is set for self-discovery and transformation.

ROASTED CAULIFLOWER ‘STEAKS’ Inspired by Delish

TAKE A BREAK!

INGREDIENTS

• Kosher salt • 3 tbsp extra-virgin olive oil • 1 cup balsamic vinegar • 1/4 cup brown sugar • Parsley leaves, for garnish

• 1 large head cauliflower • 2 cups Roma tomatoes • 1 red onion, quartered • 1/2 lb green beans, ends trimmed

DIRECTIONS

3. Meanwhile, heat a small saucepan to medium-high, and whisk together vinegar and brown sugar. Bring to a boil, then turn down to low simmer, letting sauce reduce for 15 minutes. 4. Coat cauliflower in glaze and reserve extra for basting. 5. Roast for 1 hour, basting every 15 minutes. 6. Quarter cauliflower and serve with veggies.

1. Heat oven to 400 F. 2. Trim the leaves and stem from

cauliflower, but do not break down further. (It should sit like a dome.) In the center of a large baking dish, place the cauliflower and surround it with tomatoes, onion, and green beans, and season with salt and olive oil.

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

1. COVER TITLE 1. THE MOST WONDERFUL TIME OF THE YEAR INSIDE THIS ISSUE 2. HOLIDAY FOODS AROUND THE WORLD TIPS FOR RUNNING AND JOGGING IN COLD WEATHER 3. TELL YOUR STORY AND SHARE YOUR WISDOM ROASTED CAULIFLOWER 'STEAKS’ 4. BOOST YOUR MENTAL HEALTH THIS SEASON

FEELING SAD? WAYS TO FIGHT SEASONAL AFFECTIVE DISORDER Seasonal affective disorder (SAD) is a form of depression that people experience every fall and winter. If you find yourself feeling blue as the days become shorter and darker, know there are things you can do to boost your mood until spring returns. GET SOME SUN Exposure to sunlight is also significantly beneficial for people suffering from SAD. Sunlight helps your body produce adequate amounts of serotonin, a neurotransmitter that contributes to feelings of well-being

and happiness. Getting just a few minutes of sunlight a day through a walk or short jog can make all the difference. If you live in an area where the winters are bleak, cloudy, and dark, sunlight can be harder to come by. But technology has you covered: You can purchase “sun lamps,” which simulate sunlight without the damaging UV rays. Just set up a sun lamp in your workspace or living area and feel your mood lift. MAINTAIN YOUR ROUTINE Often, it can be difficult to stick with your daily routine during the cooler

INCREASE YOUR ACTIVITY Keeping your body active can increase your energy levels, help you sleep, reduce anxiety, and boost your self- esteem. Summit Medical Group states that a person who exercises for 30–60 minutes a day can manage or avoid SAD easier than a person who does not exercise regularly. When you participate in physical activity, your body releases feel-good chemicals called endorphins, which have a morphine-like effect on your brain. If exercising outdoors is not ideal, consider swimming, walking, or dancing instead.

months. It may be harder to wake up on time in the morning to work out, or it may be too cold outside to go on your daily run. Luckily, you can find small ways to mitigate this. For example, invest in a sunrise alarm clock, which gently wakes you up with a simulated sunrise, or shop for high- quality thermal workout gear. If you continue to suffer from SAD and feel there’s no end in sight, it’s important to seek help from professionals. They can determine the best treatment options available for you.

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A SPECIAL OFFER FOR ALL Current and Past Patients of Advanced Practice Physical Therapy This upcoming season marks the reason we are celebrating, and we want to do something special! This is our BIG THANK YOU for allowing us to serve you. To thank you, our valued patients, we are having a few days of completely free laser treatments in December for the following people.

• All past patients who have not seen a PT in more than three months

• All present patients who have another problem currently not being treated

If you are a past or present patient, then call 406-770-3171 to schedule your free laser treatment in December.

There are 30 complimentary laser treatments available, so call now and reserve your spot! 406-770-3171

Get back in action faster with laser therapy that is drug-free, surgery-free, and FDA-approved. Laser treatments can offer enhanced relief of pain and inflammation associated with the following conditions.

• Migraines • Plantar fasciitis • Carpal tunnel • Sports injuries

• Neck pain • Back pain

• Sciatica • Arthritis • Bursitis • Disc injuries • Shoulder pain • Temporomandibular joint dysfunction

• Soft tissue damage • And much more …

Share this flyer with your friends and family! Our complimentary laser treatment would be a great gift for your loved ones.

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