Check out our January newsletter!
JANUARY 2025
6358 EDGEMERE BLVD. EL PASO, TEXAS 79925 915-562-8525
11855 PHYSICIANS DR. EL PASO, TEXAS 79936 915-855-6466
Skip the Resolution Burnout This Year
PT-Approved Tips for a Healthier, Stronger, and Happier 2025
January rolls around, and everywhere you look, it’s “New Year, New Me!”
lunch.” These smaller, realistic goals don’t feel overwhelming, and you’ll find that once you hit one, you’re motivated to keep going. It’s like building a staircase — you take it one step at a time, and suddenly, you’re climbing higher than you ever thought possible. For anyone recovering from surgery or working through physical therapy, the same principles apply. I always tell my patients to share their goals with me. Maybe you want to lift your grandkids again, regain your flexibility, or get back to your favorite activities. Whatever it is, we’ll create a plan tailored to you that’s safe, achievable, and still moves you forward. It’s tempting to push too hard, too fast, but that’s when injuries and setbacks happen. Instead, give yourself permission to celebrate small wins. Those little victories add up to a big difference. And let’s talk about momentum because that’s where the magic really happens. When you set small, realistic goals — and achieve them — you start building confidence. You begin to feel stronger and more capable, and that positive energy carries over into other parts of your life. It’s about creating habits you can sustain for the entire
year. Rest days? Absolutely essential. You’re not “failing” by taking time to recover; you’re being smart. Another game-changer? Find an accountability partner. Whether it’s a friend, family member, or even your physical therapist, having someone to cheer you on and keep you honest can make all the difference. It’s much easier to stick to your plan when someone’s walking beside you — or gently nudging you back on track when you need it. At our clinic, we’re here to be that partner for you. Our wellness program is a fantastic way to stay on track as we help you set personalized goals tailored to your lifestyle and physical needs. Whether you aim to run a marathon or just want to carry groceries without pain, we’ll help you build the plan and the confidence to get there. This year, let’s reimagine what success looks like. Forget about becoming someone new and focus on becoming a better version of yourself — one small, thoughtful step at a time. So, take a deep breath, set your sights on something achievable, and get started. You’ll be amazed at how far you can go when you start small. And remember, we’re here to help you every step of the way!
plastered on social media, as if we can simply flip a switch and
suddenly become marathon-running, wheatgrass-drinking superheroes. Don’t get me wrong, I love the energy of the new year — it’s inspiring! But if I’ve learned anything as a physical therapist, it’s this: Real change doesn’t happen overnight. It’s built one small, achievable step at a time. The truth is, trying to overhaul your life in one go is a recipe for burnout. You might start January determined to hit the gym every day, but by week three, you’re tired, frustrated, and wondering where it all went wrong. Instead of chasing perfection, I encourage you to shift the focus to progress. The goal shouldn’t be a “New You” but rather a healthier, stronger version of you. And trust me, that version doesn’t need a dramatic makeover. Think about this: Instead of vowing to do an hour-long yoga session every night, start with five minutes of stretching before bed three times a week. Or replace that lofty “I’ll run every day” resolution with something like, “I’ll take a 10-minute walk after
Do you know a friend in need of PT? Have them call our office! If they mention our newsletter, they’ll score a FREE 15-minute consultation. They can call 915-562-8525 for the Edgemere Boulevard clinic or 915-855-6466 for the Physician’s Drive clinic.
–Reily Durban PT, DPT
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The Truth About Tuck-in Time
SLEEP’S SURPRISING PERKS AND PITFALLS It’s common knowledge that sleep does a body good, but how much slumber affects our overall health may surprise you. Here are three of the most unexpected ways sleep impacts our everyday lives.
relieving affected area(s). While losing sleep due to pain may be a classic chicken-or-the-egg scenario, it’s no secret that getting a proper night’s sleep is essential for restoring our bodies to proper health. Sleep Deprivation Is a Diet Destroyer Are you having trouble losing weight? Cutting calories likely won’t help you achieve your goal if you’re cutting your sleep hours at the same time. Sleep deprivation negatively affects two of our body’s most important hormones: leptin and ghrelin. Leptin informs our brain when we’re full, while ghrelin lets it know when we’re hungry. The less we sleep, the longer we’re awake — and the more time ghrelin has to make us think about snacking. A lack of sleep may also make you feel too tired to hit
the gym, causing you to lose out on another opportunity to keep your diet on course. The Slumber-Suppressing Mutation Do you jump out of bed most mornings after sleeping six or fewer hours? You may be powered by a mutation in your family’s genetics. People who inherited a rare variation of the ADRB1 gene, which affects the coding of receptors that influence a person’s sleep-wake cycle, are likelier to start the day feeling fine despite having a shorter night’s rest than most people. That’s right — being a morning person may be built into your DNA!
Less Pillow Time Equals More Pain If you’re having trouble sleeping due to chronic pain, you may have unwittingly trapped yourself in a cycle that’s wreaking havoc on your body. A poll by the National Sleep Foundation revealed that two-thirds of respondents who noted experiencing persistent physical discomfort weren’t getting enough sleep at night. Additionally, a University of California, Berkeley study of 24 young adults determined that reduced sleep can disrupt the brain’s mechanisms for recognizing pain signals and
Delicious Sugar Alternatives for a Healthier Life THE SWEET ESCAPE:
Do you crave sweets but want to dodge the sugar crash? There’s no need to sour on the idea of having tasty treats just because you’re avoiding regular and refined sugars. You can easily find various healthy sugar substitutes that taste delicious and cut calories and health risks associated with the regular sweet stuff. Here are some to look for. Stevia Stevia is an all-natural sweetener made from leaves. It’s about 200–400 times sweeter than regular sugar and has no carbohydrates, calories, or artificial ingredients. This tasty option is widely available in powder or liquid form, but be sure to read labels. (The brand Truvia adds erythritol, another sugar-free sweetener, and Stevia In The Raw adds maltodextrin, a carbohydrate.) Though stevia can taste metallic for some people, it’s a wonderful way to sweeten drinks or food without causing insulin spikes. Along with being a good option for people with diabetes, it helps manage healthy weight for those on keto or low-calorie diets. Allulose Allulose is a rare natural sugar found in fruits like dates and mulberries. It has 90% fewer calories than regular sugar,
making it an almost entirely guilt-free option for those trying to lose weight. This option also doesn’t negatively impact blood sugar or insulin levels, but studies are still needed to determine other potential side effects. It has a similar taste and texture to standard sugar, making it an easy swap. Monk Fruit Sugar This liquid sweetener comes from the monk fruit, a small melon-like fruit named for the Buddhist monks who cultivated it in ancient times. The fruit is naturally about 100–250 times sweeter than the sugar we buy at the store. Monk fruit sugar is a zero-calorie, anti-inflammatory option for coffee, smoothies, and other recipes. But, again, read labels. A popular brand of monk fruit sweetener, Lakanto, contains erythritol, and Monk Fruit In The Raw uses maltodextrin. With healthy alternatives like stevia, allulose, and monk fruit sugar, you don’t have to deny your sweet tooth! These natural options are packed with flavor without calories and health risks. Whether you’re managing your weight, watching your blood sugar, or trying to make smarter choices, you can treat yourself with these sweet choices. After all, life is too short to skip dessert, especially one made with an all-natural sugar substitute!
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PEDAL-POWERED PERFORMANCE
CYCLING FOR A BETTER YOU
Looking for a fun way to strengthen your heart and mind? In an ever-expanding world of exercise options, cycling is one of the simplest and most effective ways to improve everything from memory to sleep. Here’s a look at how spinning your wheels can be great for your health. A Runner’s High on Wheels Ever feel great after going for a bike ride or even a nice stroll around town? That’s because our bodies are full of hormones that react positively to physical activity. The release of endorphins, the chemicals in our brains
body fat and cholesterol levels. Research also shows that cycling and other forms of exercise can reduce tau, a brain protein linked to the development of Alzheimer’s disease. Beware the Burnout Barrier While a new exercise regimen that produces profound health benefits can be exciting, placing too much value on your success at cycling or exercising in the gym can lead to disappointment, burnout, and — perhaps the riskiest of all — compulsion. “Cycling is fabulous for your mental health. However, you can take it too seriously,” cautions Josie Perry, a psychologist who operates the UK-based health consulting group Performance in Mind, in a recent interview with Cycling Weekly. “When it becomes a core part of your identity, there are risks: Things like overtraining [and] exercise addiction impact on other areas of your life.” Just as eating too many fatty foods can lead to obesity, overextending yourself in a new effort to get healthier can make you feel worse than when you began. As with most things, moderation is vital to enjoy cycling and reap its many rewards.
that lift our spirits, is behind the joy we often feel after cycling or other exercise. It also decreases our blood pressure and the stress hormone cortisol. Lower cortisol levels have been linked to increased deep, regenerative sleep. A Super Solution for Seniors As an aerobic exercise, cycling has been shown to have considerable physical and mental health benefits for individuals older than 55. A study of cyclists ages 55–70 revealed that they maintained muscle mass and strength more consistently than non-cyclists in the same age bracket and had better
Take a BREAK
CITRUS-HERB PORK ROAST
INGREDIENTS • 1 boneless pork sirloin roast (3–4 pounds) • 2 tsp dried oregano • 1/2 tsp ground ginger • 1 tsp pepper • 2 medium onions, cut into thin wedges • 1 cup plus 3 tbsp orange juice, divided
Inspired by TasteOfHome.com
• 1 tbsp sugar • 1 tbsp grapefruit juice • 1 tbsp steak sauce • 1 tbsp reduced-sodium soy sauce • 1 tsp grated orange zest • 1 tsp salt • 3 tbsp cornstarch • Egg noodles, cooked
DIRECTIONS
1. Cut roast in half. In a small bowl, combine oregano, ginger, and pepper; rub over pork. In a large skillet coated with oil, brown roast on all sides. Transfer to a slow cooker; add onions. 2. In a small bowl, combine 1 cup orange juice, sugar, grapefruit juice, steak sauce, and soy sauce; pour over roast. Cover and cook on low for 4–5 hours or until meat is tender. Remove meat and onions to a platter. 3. Transfer cooking juices to a small saucepan. Add orange zest and salt. Bring to a boil. Combine cornstarch and remaining orange juice. Gradually stir into the pan for 2 minutes or until thickened. Serve with pork and noodles.
Beginnings Blankets Carnation Capricorn
Garnet Healthy Icicle Penguin
Planning Resolution Snowboard Soupy
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915-562-8525 | www.SpineRehab.net 6358 Edgemere Blvd. El Paso, Texas 79925
INSIDE THIS ISSUE
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Why ‘New Year, New Me’ Sets You Up to Fail — And What to Do Instead Slumber’s Hidden Secrets Your Go-To Guide for Healthy Sweeteners
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Cycle Your Way to Health Citrus-Herb Pork Roast 4. Meaningful Mindsets for 2025 Resolutions
Let’s be honest about our New Year’s resolutions. Based on our 2024 goals, we should all be in the best shape of our lives. We would have beaten our smoking habit, have zero debt, and knocked two destinations off our bucket list by now! Unfortunately, many of us deviate from the commitments we set for ourselves in January. If you can truthfully say your life is better now than last year, then celebrate to your heart’s content. However, if your life hasn’t changed much since last year, it may be worthwhile to revisit your list and consider the following additions. Make an impact on someone else’s life. We’ve all got “stuff” going on in our lives, but maybe it’s time to pause and think about how to make someone else’s day. It can be as small as smiling at a stranger at the grocery store or sending “thinking of you” cards to friends and family. You’ll be surprised how doing for others will impact your own life. Adopt an attitude of gratitude. While we have so many things we could complain about, think about everything we have to be thankful for. The next time you start to complain about your job, be grateful you have one. Of course, gratitude isn’t always easy, but is it supposed to be? Even the slightest effort to adopt this mindset will change your life forever. Rethinking ‘Big Goals’ for Lasting Change New Year, New Intentions
Embrace what’s meaningful to you. There’s no better time than the present to lean into what matters most to you. Tell someone you love them the moment you feel it, apologize quickly, and hug them often. The time is now; we don’t know how long we have on this Earth. These resolutions aren’t exactly fitness-focused, but they center on self-improvement for the long game. Be intentional with your resolutions. Remember, if you don’t put much
thought into them, you will just as easily neglect them. Let’s be intentional in 2025!
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