Check out our July newsletter!
JULY 2021
www.advancedpracticept.com | 406-770-3171
GET THE MOST OUT OF YOUR SUMMER ADVENTURES! KRISTA’S TIPS FOR A PAIN-FREE ROAD TRIP
Since moving to Montana from South Carolina, I’ve realized that camping is the thing to do for entertainment in the summertime. I’ve also discovered that to do it in style — especially with three dogs — it helps to have a camper. I’m proud to say that this summer, my boyfriend and I joined the club and finally purchased a 19-foot camper trailer! Now we can join our friends in the mountains. We already used it to camp in Lincoln this June, and we had a great time. I loved seeing all of the beautiful mountain backdrops, sitting around the campfire at night, and hiking through the forest with my dogs (Bella, Cadie, and our new 5-month-old rescue pup, Kobe). The only downside to camping is that you usually have to take a road trip to get there. I’m sure you know the problem with road trips. You have to sit in the car for hours, usually cramped up into an uncomfortable position. This is especially true if you have three dogs and a lot of camping gear. Fortunately, I’ve used my PT training to figure out how to avoid getting stiff and sore while I travel. Here are my top two tips.
Krista and Kobe
state’s fatal and serious injury crashes happened on rural roads — the exact roads you drive down to go camping!
1. Stop regularly. Even if you’re not going very far, it helps a lot to stop and get out at a rest stop or gas station.
We’ve been lucky enough to avoid accidents so far, but if you’re less lucky on the road, make sure you seek medical care right away to ensure that you’re okay. Even if you feel fine, it’s a good idea to get checked out. Then, if you have lingering symptoms, come see me at Advanced Practice Physical Therapy. You can ask your doctor for a PT referral right away and come in for guidance before an ache turns into a chronic condition. If you have a friend or family member going through that right now, try to share this tip because it could change their life. Even with the road trip hassle, Montana is a beautiful state, and I can’t wait to experience more of it this summer. Glacier National Park is on my list, and so are dozens of other spots in the mountains. If you know a campground that I absolutely have to visit, let me know the next time I see you! –Krista Melton
2. Move around while you’re parked. When my boyfriend, Adam, and I pull over, I make a point to take a walk around the building or store. Usually I have to walk Kobe, which helps! You can also try marching in place, stretching your back out, or doing squats or toe-touches by the car. Any exercise that gets your blood pumping will keep you limber. The other scary thing about road trips is the potential for getting in an accident. We see a lot of people come into the clinic for car crash rehabilitation in the summertime. That includes patients with whiplash, lingering low back pain, and neck pain. I think it’s because everyone on the road has a camper or rig, and we all tear around at 80 miles per hour or more. People also aren’t as cautious in the summer as they are in the winter when ice and other hazards slow us down. According to the Montana Department of Transportation, in 2019, 76% of our
• 1 406-770-3171
Published by Newsletter Pro | www.NewsletterPro.com
STAY COOL THIS SUMMER EDUCATE YOURSELF ON HEAT-RELATED ILLNESSES
• People who are overweight • People taking certain kinds of medication • Individuals who are intoxicated or drink excessively Symptoms to Watch Out For Both heat exhaustion and heat stroke have many
When thinking about extreme and deadly weather, most people conjure up images of massive tornadoes in the Midwest or hurricanes and flooding in the Southeast. But you might be surprised to learn that the deadliest extreme weather event is excessive heat. In fact, according to a study from the National Oceanic and Atmospheric Administration (NOAA), heat causes more deaths each year than floods, lightning, tornadoes, and hurricanes combined . Since 2020 was the second warmest year on record and all the other years in the top 10 have occurred since 2005, it’s time to wise up about heat-related illnesses. Heat-Related Illnesses and Risk Factors According to the Centers for Disease Control and Prevention (CDC), heat-related illnesses are caused by “exposure to extreme heat where the body becomes unable to properly cool, resulting in a rapid rise in body temperature.” There are several kinds of heat-related illnesses. The least severe are heat rashes, sunburn, and heat cramps, and the most serious are heat exhaustion and heat stroke. While anyone can experience these illnesses if they overexert themselves in hot weather, some groups are more at risk than others, including: • Children under the age of 4 and adults over the age of 65 • People with preexisting medical conditions, such as diabetes or heart disease
of the same symptoms, including headaches, dizziness, nausea or vomiting, and passing out. But other symptoms help differentiate the two. Heat stroke victims will have hot, red skin that may be dry or damp, and they’ll likely have a fast, strong pulse. By contrast, victims of heat exhaustion will have cold, pale, and clammy skin and a fast but weak pulse. Heat stroke is a medical emergency requiring professional medical attention immediately. You should also seek medical help for anyone exhibiting the above symptoms who is also throwing up or whose symptoms are getting worse or last longer than one hour. For a complete list of symptoms and treatment for all heat-related illnesses, visit CDC.gov/ disasters/extremeheat/warning.html . Stay cool this summer and prevent heat-related illnesses by seeking shade or staying indoors on hot days, avoiding exerting yourself in the heat, and drinking plenty of water!
EAT LESS MEAT WITHOUT GOING MEATLESS
3 CELEBRITY CHEFS PROVE IT’S POSSIBLE AND DELICIOUS
America is the land of the free and home of one of the world’s highest per capita meat-consuming cultures. While veganism and plant-based diets seem to be trending among celebrities from Beyonce to Bill Clinton, most Americans are not ready to relinquish their burgers and bacon entirely. A recent Gallup poll found that the percentage of Americans who identify as vegetarian or vegan has barely shifted in the last 20 years, holding steady at 5% and 3%, respectively. But two trends are starting to converge, making flexitarian diets — ones with plant-based and meatless meals — more appealing: The concern over high carbon emissions tied to meat production and the increased availability of plant-based meatless but meat-like options. Add that to the evidence of the negative health effects of consuming too much red meat, and shifting to a flexitarian diet starts to make a lot of sense. Who better to lead this shift in American eating habits than well-known chefs? These three celebrity chefs are proving that eating less meat doesn’t have to mean sacrificing flavor. Gordon Ramsay Ramsay has made jabs at the animal rights organization PETA and other characteristically brash comments against
vegetarianism in the past, but after judging on Vegan Celebrity MasterChef in 2018, Ramsay says he lost weight by eating five small flexitarian meals a day. He’s also started experimenting with plant-centric dishes like beet wellington, subbing the earthy root vegetable for traditional red meat. Jamie Oliver It’ll come as less of a surprise that Oliver has gone flexitarian and started incorporating more meatless meals into his diet. Oliver’s 2010 show “Food Revolution” took a peek behind American school lunches and sought to bring healthier fare to kids around the country. Oliver has since released a meat-free cookbook and says eating less meat has improved his sleep and is better for the planet. Martha Stewart Known for her cooking as well as her crafting, Stewart has been championing plant-based meals since 2013 when her vegetarian cookbook “Meatless” was published. Last year, she joined forces with the innovative plant-based meat substitute company Beyond Meat to help launch their new breakfast sausage line.
2 • WWW.ADVANCEDPRACTICEPT.COM
Published by Newsletter Pro | Las
THINK BEYOND THE KERNEL 3 WHOLE GRAINS YOU CAN EAT LIKE POPCORN
When it comes to snackability, it’s hard to beat popcorn. It’s easy to make, has a satisfying crunch, and allows for endless seasoning options. That’s what makes it the most popular snack food by volume. In the U.S., Americans consume a whopping 1.2 billion pounds of popcorn each year. But did you know that there are
lack of familiarity or their long cook times. However, since popping them takes less than 10 minutes, it’s a great entry point to varying your whole-grain diet! The Benefits Whole grains are great sources of fiber and protein, and these three powerhouse grains really deliver. Fiber has been shown to help lower cholesterol, move waste through the digestive tract, and decrease the risk of forming blood clots that can lead to heart attack or strokes. Harvard School of Public Health also notes that whole grains can help stabilize blood sugar levels and may even protect against some cancers. That’s because they contain phytochemicals and essential minerals like magnesium, selenium, and copper. The Technique Are you ready to get popping? Cook’s Illustrated magazine suggests this simple technique for grains: In a medium saucepan, add 1 quart of boiling water to 1/2 cup of wheat berries, kamut, or spelt and simmer for 15 minutes; drain well and let dry for 15 minutes on paper towels. Heat 1 tsp of neutral, high-heat oil (vegetable or coconut oil works well) in a 10-inch skillet over medium heat. Add the 1/2 cup of grains and cook while stirring constantly about 6–8 minutes. The grains will pop and “jump” in the skillet, turn a deep golden brown, and smell delicious. When that happens and the popping slows or stops, you’ll know they’re done. Sprinkle with sea salt and let cool before snacking. Eating a diet rich in whole grains can support you on your journey to having better health. And popped kamut, spelt, and wheat berries prove that journey can also be delicious!
three whole-grain cousins to the kernel that are equally delicious when popped?
The Grains While most whole grains
can be popped on the stove like popcorn, larger grains like wheat berries, spelt, and kamut are the ones that really
shine with a satisfying popcorn-like crunch and a delicious nutty flavor. Whole grains come with tons of health benefits, and there are many options to try, from well-known brown rice to the more obscure amaranth. But many people skip these grains because of a
MEXICAN CORN SALAD
TAKE A BREAK!
Inspired by JoCooks.com
INGREDIENTS
• 1/2 tsp ground cumin • 1/2 tsp smoked paprika • Salt and pepper, to taste
• 4 cups of fresh corn, cut from 5 cobs • 1 tbsp olive oil • 1/2 red bell pepper, chopped • 1/2 red onion, diced • 6 green onions, chopped • 1 jalapeno, diced • 1/2 avocado, cubed • 1/4 cup fresh-squeezed lime juice
• 2 tbsp sour cream • 2 tbsp mayonnaise
• 1/2 cup fresh cilantro, chopped • 1/2 cup cotija or feta cheese, crumbled
DIRECTIONS
the remaining ingredients and stir together until well combined. Taste and adjust seasoning. 3. The salad pairs well with grilled entrees and can be refrigerated in an airtight container for up to 4 days.
1. In a cast-iron skillet over medium- high heat, add oil and corn. Cook, stirring occasionally, for 3–5 minutes or until corn starts to char. 2. Add the corn to a large bowl and let cool for 5 minutes, then add
• 3 406-770-3171
Published by Newsletter Pro | www.NewsletterPro.com
406-770-3171 | www.advancedpracticept.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
1. KRISTA’S TIPS FOR A PAIN-FREE ROAD TRIP 2. WHAT ARE HEAT-RELATED ILLNESSES? CELEBRITY CHEFS PROVE FLEXITARIANISM IS DELICIOUS 3. 3 WHOLE GRAINS YOU CAN EAT LIKE POPCORN MEXICAN CORN SALAD 4. KICKBOARD POOL EXERCISES INSIDE THIS ISSUE
Arms: Pushdowns Land lovers do pushups and water lovers do pushdowns. The principle behind both exercises is the same, but doing it in the water means less strain on your muscles. To perform the pushdown, stand in waist-deep water and hold your kickboard in front of you with your elbows bent and your hands shoulder-width apart. Keep your core muscles engaged as you push the board down into the water until your elbows are straight. Slowly bring the board back to the starting position. Do 2–3 cycles of 10 reps each. Legs: Flutter Kicks This exercise is great to do in the lap lane at the pool and is probably one you’ve seen before. Grip the top of the board (the round end) with both hands and extend your arms in front of you with the board on the surface of the water. Lift your hips so your body is horizontal and be sure to slide your shoulders down and engage your core as you start performing small kicks with your legs. Engage your thighs to power the kick and keep your knees slightly bent while your ankles remain relaxed. Abs and Hip Flexors: L Sit In shallow water that still allows you to float, lean your chest and outstretched arms over your kickboard. Keep your back straight and your legs at a 90-degree angle to create the L-shape this exercise is named after. Engaging your core muscles and keeping your back long, move your legs in tandem up toward the kickboard, then return slowly to the starting position. Do 2–3 sets of 10 reps.
THE HUMBLE KICKBOARD A POWERFUL POOL WORKOUT TOOL
If the heat of the summer is zapping your energy and motivation to exercise, it’s probably time to head to the pool to cool down and get moving without breaking a sweat. While swimming laps is a great low-impact exercise, there are many other ways to work out in the water. And there’s one humble, versatile, and widely available piece of equipment that can provide a full-body water workout: a foam kickboard. That’s right, those colorful kickboards you often see lined up poolside are perfect for elevating your aquatic workout. High-quality kickboards are made from foam that is both long-lasting and hygienic, but if you’re taking extra safety precautions and don’t want to use shared boards, they are also inexpensive to buy.
Here are three exercises to get you started!
4 •
WWW.ADVANCEDPRACTICEPT.COM
Published by Newsletter Pro | www.NewsletterPro.com
Page 1 Page 2 Page 3 Page 4Made with FlippingBook Digital Publishing Software