ZPT Gazette by Zionsville Physical Therapy
ZPT The Newsletter About Your Health And Caring For Your Body
December 2018
ZPT'S EXCLUSIVE WINTER SURVIVAL GUIDE
As the days grow shorter, the nights grow longer and darker, here we are in Indiana working through the winter type weather in December and January. Unless you are a snow bird, awaiting your flight to the southern or southwestern states, you will need to take heed to prevent the winter blues. The ZPT staff joyfully put together this WINTER SURVIVAL GUIDE with researched results, both scientific and personal. FOOD and DRINK: Surprisingly what we might think of as “comfort food” usually makes us pretty uncomfortable in the end, especially if it is high in empty calories or sugar. Consider the nutritional content of your food and drink each day. An easy way to pull back on calories is to limit the serving size by using smaller plates and bowls. Check out the Healthy Eating Plate (provided by the Harvard T.H. Chan School of Public Health) and use it as a guideline for most of your meals. Elaine’s advice: Make your own meals at home, where you can control the quality and amount of food you consume. Currently my two favorite cookbooks are: How Not to Die Cookbook by Michael Greger, MD, and Forks Over Knives, The Cookbook by Del Sroufe. Both teach how to cook whole foods for plant-based eating to prevent and reverse disease. Katia’s advice: Avoid “negative water!” WHAT? Anything with caffeine or alcohol counts as a negative for water consumption, and we are supposed to be drinking 60 to 80 ounces of water each day. See Katia’s Water Point System in this newsletter. Other reminders: Having healthy snacks on hand - such as apples and peanut butter, hummus and cut vegetables, washed and ready fruit, rice cakes if you need crunch but not fat – can be very helpful when trying to fill the tummy without crashing your good eating habits. Alcoholic beverages might sound like fun, but they contain sugars and harmful substances that our systems have difficulty filtering out. Consider carbonated water or unsweetened herbal tea instead of the typical wine, beer and liquor choices that accompany the holidays and weekends. FITNESS: At home – try doing an exercise video or YouTube class on Yoga, Interval training with and without weights, taking the dogs out for a walk or game of fetch. At the gym – weight machines or free weights if you are accustomed to doing these
exercises; exercise classes - something different like a yoga class or spin class at a location that keeps a close eye on beginners. Personal training – either small group or individual - one that we recommend: Body Outfitters which has both Zionsville and Carmel locations now. Walking program at the school or at a large store; wear great walking or running shoes for best comfort. Swimming: Water aerobic programs we have found nearby include ZHS Adult Swimming, Jewish Community Center, Monon Center, LA Fitness, and Witham YMCA. Jump Rope: Preet does this regularly to stay fit and burn the calories. Bowling: Brownsburg Bowl or Woodland Entertainment Center are both just minutes away from Zionsville. Golfing in the winter?!?: Topgolf in Fishers, Free Golf Evaluations at Correct2Comete in Zionsville, Indiana’s Premiere Indoor Golf Training Facility at the Golf Club of Indiana, and mini golf at Rascals Fun Zone or Glowgolf. No one at ZPT has done any of these, but we found them through Google. Ice Skating: Carmel Ice Skadium (Katia approves), Indiana Farmers Coliseum, and Perry Park Ice Rink. Hiking: use boots with YakTraks if out in snow, walking sticks to help with balance on the sidewalks and trails. Elaine’s favorites: Eagle Creek Park or the Rail Trail here in Zionsville. FUN: Going out to a movie or library program to stimulate your intellect AND get you out of your home. Find a theater/ show or a concert to attend with a family member or friend. Here are a few of the ZPT staff favorites in this category: To make you move: playing some music. Preet recommends dancing for 15 to 30 minutes which burns 130 to 250 calories and boosts the mood. To make you laugh: board or card games with friends. Elaine’s favorite: Sequence, Taylor’s favorite: euchre, Katia’s favorites: Heads Up, Munchkin, and Photosynthesis. Preet’s family likes to play musical chairs, another favorite: Antakshiri (an Indian game) which challenges the teams to sing a verse of a song then challenges the other team to sing a song starting with the last letter they just sang. To make you think: try out new recipes. Cook together with family or friends. Sewing and knitting are two of Christi’s favorites, plus catching up with indoor home improvement projects. Let us know what YOU like to do to stay active in the winter! Stop in and see us, or give us a call! (and don’t tell us you like to shovel snow, because we won’t believe you!)
ZPT GaZette The Newsletter About Your Health And Caring For Your Body
December 2018
Dear Santa, I usually write a letter to my ZPT friends and family, but I thoughtyouand Ineeded tocommunicate thismonth,as it is yourbusiestmonthof theyear. Iwant togetyou ready for the big ride on the 24th of this month and am concerned about a few observations about your appearance and behavior. First of all, let’s discuss what everyone doesn’t want to talk about. You keep gaining weight. I know, the stories all tell of the “bowl full of jelly” and the roundness of your shape, but let’s get real. Your waist line should be smaller than your chest measurement. Can we start reducing your cookie intake now, and just save it for special occasions? You will feel so much better if you just cut back a little on the consumption each day: look at your serving sizes and use the ZPT Winter Survival guide for some great advice on foods to eat and winter activities to boost your calorie burn. You will have more energy and a quicker step when your weight is closer to its ideal. It will be so much easier to get up and down those chimneys, too!
difficult enough, let alone the exposure you must face with open-air riding on a sleigh behind so many reindeer. In order to get your immune system ready for this, I suggest plenty of rest, trying for at least7 to8hourspernight, good water drinking over the next several weeks (yes, that means lots
INSIDE:
• ZPT's Exclusive Winter Survival Guide • FREE Workshops • Water, Water, Everywhere • Healthy Recipe
of potty breaks), and strict adherence to your fruits and vegetables intake. Are you getting at least 8 servings per day?Themore thebetter,andavarietyof fruitsandveggies, wholegrains,nutsandseedsprovidenutrientsyour immune system needs to fight off most bugs, flus and diseases. I will be making a delicious, nutritious smoothie for you with all thisandmore,whichyouwillfindon thefireplacemantel next to my Christmas stocking. Lastly, I want to put in a request, Santa, which is actually a prayer: that God would bless my family, my staff members and their families, and all our patients and friends; bless them with a peaceful Christmas, and a wonderful holiday season. As you know, the season is filled with lots of false ideas for happiness, materialism and hectic busy-ness; however, the anticipation of young children, the way we reach out and help one another, and the warmth and love we share are the true gifts of the season. Take care and be blessed! Gratefully, Elaine p.s.And therewereshepherds livingout in thefieldsnearby, keepingwatchover theirflocksatnight.Anangelof theLord appeared to them, and the glory of the Lord shone around them,and theywere terrified.But theangelsaid to them, “Do not be afraid. I bring you good news of great joy that will be for all the people. Today in the town of David a Savior has been born to you; he is Christ the Lord. This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.” Suddenly a great company of the heavenly host appeared with the angel, praising God and saying, “Glory to God in the highest, and on earth peace to men on whom his favor rests.” When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.” Luke 2:8-15
Next, let’s talk about lifting. Yes, I’m targeting your back condition and body mechanics when you lift heavy packages and bags of toys. I really don’t want to have to come to the North Pole, triggering my cold-finger syndrome, to provide in- home physical therapy to the jolly St. Nick. Way too cold. So follow this advice: do some morning
I am the Poster Child... "When I began physical therapy at ZPT, it was in preparation for total knee replacement surgery. The staff knew exactly the exercise I needed to strengthen my legs. After surgery, I continued therapy for 6 weeks, 3 times a week. I looked forward to each session because of the friendly staff and professional treatment by the therapists. They were understanding when I had days that the pain was more than others and at the same time moved me to a path of advancing my strength each week. As a result of the therapy my doctor commented that I am the "Poster Child" for the knee replacement surgery. He asked me where I had therapy and was pleased with the results. I can now climb stairs and walk with strength in my right knee." - Sherry H. (aka the "Poster Child" for knee replacement surgery) Patient Success SPOTLIGHT
stretches including lowsquats,knee-to-chest,andhamstring stretches each day, and strengthen your core by doing bridges and planks. Perhaps Mrs. Claus can find a nice big Swiss exercise ball for you to sit on while reviewing your lists of Naughty and Nice kids; it’s easy to do some seated Swiss ball exercises while you work. When you are planning to lift some spirits by lifting your big bag of toys, please, please bend at your hips and knees to use your leg muscles. Your quads and gluteal muscles are meant to lift, so keep your back straight and pull in your belly to protect your spine. Another concern I have is this all-nighter thing you do on the 24th. We all know how stressful that must be to stay up all night working. Flying in an airplane for long hours is
END OF THE YEAR BENEFITS! LAST CHANCE to use your 2018 Health Insurance benefits, to save on the cost of physical therapy especially if you have met your deductible. If you are staying in town for the holidays we will be open the morning of the 24th, closed the 25th, and open the 26th, 27th, 28th, and 31st of December. Plan ahead and call for appointments. No prescription needed to come to PT. 317.873.2033.
www.ZionsvillePT.com
Elaine's Elixir Recipe
INGREDIENTS • 1 cup hot water • Juice of one lemon, freshly squeezed
• 2 Tbsp. apple cider vinegar • ½ Tsp. Turmeric • 1 Tsp. Honey, optional
DIRECTIONS Stir and enjoy early every morning. Because it’s good for you. (Wow, it sets your taster to SOUR!)
More Patient Success "I am running almost 3 miles..." I tore my ACL skiing and started at ZPT 4 days following surgery. I could barely walk into the building. Two weeks after I started PT, I was able to get back to cycling. I can't recommend the hard work of the therapists and technicians enough! They all listened to what my limits were and tried to push me to become stronger at every single session. Emina, Katie, and Marissa were incredible in their own ways. They each had different techniques which made PTexciting at every session. Emina bent my leg for 20-30 minutes per session, and that was very helpful for my range of motion. It hurt (good pain), but I noticed huge changes in my mobility the day after each session. Katie, Marissa, andTaylor pushed me so hard every time. If it weren't for the group, I wouldn't be running almost 3 miles and doing my cardio - heavy circuit training just 3 months after my surgery. I can't thank each and every one of you enough! Thank you, ZPT!" - Sarine J.
TWO FREE WORKSHOPS Just for you!
BACK PAIN & SCIATICA: Saturday, December 8 at 10:00 a.m.
If you find yourself avoiding activities such as bending, lifting, standing, walking long distances, playing with your children or grandchildren, because you have recently injured your back or noticed more back or leg pain, THIS WORKSHOP IS FOR YOU! Presented by Elaine Ritter Morrison, PT, owner of ZPT, and designed to be individual and interactive with the participants, the 1 hour workshop will cover the reasons why we experience back pain and sciatica, and the #1 biggest mistake people make in dealing with it on their own. Register now by calling 317.873.2033 to reserve your seat. Get comfortable BEFORE the holidays! FOOT & ANKLE PAIN: Saturday, January 19 at 10:00 a.m. Presented by Emina Alicuzic-Karic, DPT. Is your balance limited due to ankle or foot pain? Is your walking limited due to stabbing heel pain or foot pain? Please join us on Saturday, January 19th, at 10:00am for our Foot and Ankle Workshop. Have you been wondering why you're falling, why your
balance seems a little off, or why you're having foot or ankle pain? We will discuss those issues and many more to help you decide if physical therapy is a good intervention for you! We look forward to meeting you! Register to attend by calling 317.873.2033, or e-mail us at ZionsvillePT@gmail.com.
WATER, WATER EVERYWHERE
Adult humans are 60% water, and our blood is 90% water. Every system in our body requires water. We take it for granted: Plenty of safe drinking water in Indiana! But do we actually drink enough water? And what type of water is best for us? What are the signs of dehydration? Some reliable sources of information are the Center for Disease Control and Prevention (or the CDC) as well as the National Institute for Health (NIH), Mayo Clinic, Cleveland Clinic, and WebMD health information. These sites keep their information up to date according to research and best practices. According to the CDC, we should take the advice of drinking plain water, eight 8 oz. glasses per day. However, there are some variations on that requirement: men may require more, breastfeeding increases the requirements, and anyone exercising enough to sweat need to drink more fluids. Did you know that water helps your body keep its normal temperature, lubricates and cushions your joints, and protects your spinal cord and other sensitive tissues? Adequate water intake allows your body to function correctly by eliminating wastes through urination, perspiration, and bowel movements. Having sufficient amounts of water in your body helps with blood pressure regulation, kidney function, exercise performance and cognitive function. Various types of water are available in cans and bottles. What we recommend is simply drinking clean and filtered water from tap or from a reliable water source. Elaine likes her well water at home, or natural spring water if bottled choices are available; also sparkling water instead of alcoholic beverages when out to eat is a great choice. Katia likes to use a 24 oz. refillable
insulated water bottle to help keep track of her “Water Points” which is a system she developed to stay on track with drinking water. She subtracts points for soda, coffee, tea, energy drinks and alcohol, but adds points for water intake; half a point for juice. Having a refillable water bottle is a great visual reminder to drink and having a flip top with a straw inside keeps you from having to open the bottle each time; plus it stays cleaner. Regarding the coffee, tea and pop: some research now reveals that caffeine does not dehydrate our bodies; so you will need to check your own system for its response. Continue to stay away from sugared drinks. How to tell if you are dehydrated: Blood pressure can increase. Airways can become restricted making asthma and allergies worse. Kidneys can become damaged and develop kidney stones. Fatigue, feeling cranky or moody, headaches and decreased athletic performance can all be tied to dehydration. Muscle pain and muscle spasms can occur when you are dehydrated. Check your urine color and output: if you are urinating every 2 to 4 hours, the output is light-colored, and there is significant volume, then you’re probably well-hydrated. (per Nancy Clark, MS, RD, sports dietitian and author, quoted in Jennifer Soong’s article in WebMD “What Counts as Water? Stay Hydrated and Healthy” 2011.) More good news: Soups, smoothies, yogurt and oatmeal all count as hydrating foodchoices.Fruitsarealsoexcellentsourcesofwater,especially watermelon, oranges, grapefruit, and other melons. Vegetables such as celery, lettuces, cucumbers, peppers and tomatoes also provide water as well as nutrients. Using coconut water or unsweetened almond milk for smoothies and on cereal also adds to the nutrient-rich hydration sources.
CALL TODAY! 317.873.2033
www.ZionsvillePT.com
Page 1 Page 2 Page 3 Page 4Made with FlippingBook flipbook maker