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MAY 2025
www.advancedpracticept.com | 406-770-3171
Helping Patients Regain Strength and Confidence WHY I LOVE BEING A PTA
Life has a way of leading us in directions we would never expect. If you had told me in high school that a basketball injury would help me choose my career path, I wouldn’t have believed you, but that’s exactly what happened. I was always interested in the medical field but wasn’t sure what I wanted to do until I went through physical therapy myself and saw what a difference it made in people’s lives. My name is Heather Stewart, and I’ve worked as a physical therapist assistant (PTA) for over two decades. My work has taken me across the country, introduced me to amazing people, and enabled me to build a career helping patients get stronger and feel more confident in their physical abilities. I’m excited to bring my experience to Advanced Practice Physical Therapy. My career as a PTA began in Kentucky, but I later moved to St. Louis, where I did aquatic therapy for about 12 years. I loved my work there, but the program shut down, and I decided to use it as an opportunity to try something new. So, I became a traveling therapist and worked with patients in several states, including Texas, Colorado, and Montana. During my travels, I fell in love with the mountains, outdoor lifestyle, and active communities in the West and realized this is where I wanted to stay.
Regardless of my location, the best part about my job has always been the satisfaction of helping people get back to doing the things they love. I’ve worked with everyone from toddlers to 98-year-olds, and the goal is always the same, no matter the age or injury. Recovering from an injury or illness can feel painfully slow, but I remind my patients to focus on the small victories. Every milestone — standing just a bit longer, walking a few feet farther, or being able to play with grandkids again — adds up to something big. Staying realistic about progress is still important, but consistency pays off. Injury recovery is about taking things one step at a time — literally. I’m grateful to have the opportunity to support and guide people through each step of the healing process. Patient education is another big part of my job. I thoroughly enjoy helping people gain the skills and knowledge needed to stay mobile and achieve long-term health through smart movement. Many patients experience chronic pain they could have avoided with better movement habits early on. For instance, simply maintaining good posture can make a huge difference in reducing unnecessary strain. When your posture is out of alignment, your body compensates by overusing certain muscles while underusing others. This causes pain and imbalance
and increases the risk of injury. Strengthening your core, stretching your hamstrings and glutes, and being mindful of overly rounded shoulders can help improve your posture and mobility. Patient education also involves helping people learn to stay active in a safe way. Younger patients often get injured or prolong injury recovery because they push too hard too soon, and older adults may neglect movement altogether. My work is about meeting patients where they are, understanding their needs, and helping them learn how to help themselves. Although this field has changed a lot throughout my career, physical therapy’s impact on people’s lives has remained the same. Whether I’m working with an injured teenage athlete or helping an older adult regain mobility, I’m grateful to be part of my patients’ journeys back to strength and confidence. –Heather Stewart
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Your Midlife Molecules Are Revolting TIME TO TAKE CONTROL
No matter what we do, we can’t stop time. We grow a little older as every minute, hour, and day passes. We might not feel older mentally, but our bodies don’t move as well as they used to. It seems like it would happen as a slow, natural progression, but many people report feeling an onset of aging once they cross certain thresholds. A recent study by Stanford University researchers found that our bodies age faster when we enter our mid-40s and early 60s than at any other point in life. The study reviewed data from 108 people who donated blood and other biological samples throughout several years. Through their efforts, researchers found that nearly 81% of the studied molecules demonstrated age-related fluctuations when subjects reached their mid-40s and early 60s. Both age groups sustained molecule changes related to cardiovascular disease, caffeine metabolism, and skin and muscle groups. Those in their mid-40s saw changes related to alcohol metabolism, and those in their early 60s had changes in immune regulation and kidney function.
The results of the study may make you feel powerless to stop these molecular changes once you reach these specific ages. However, like most health-related scenarios, you can take action to help offset age-related changes. Maintaining a balanced diet is one of the best ways to do this. You can eat more fruits, vegetables, whole grains, and healthy proteins to improve and maintain your heart health. Eggs, chicken breast, and salmon can help strengthen your muscles. Citrus, leafy greens, and ginger are great for immune support. If you’re already committed to a healthy diet and are still worried about these changes, incorporate more exercise into your daily routine. Also, remember to get quality sleep. A regular and sound sleep schedule benefits our health in more ways than one.
Aging doesn’t have to be stressful or scary. Knowing what to expect and countering potential obstacles will help you enjoy a long life full of happy moments! SPRING FAMILY PICNICS MADE EASY DITCH THE STRESS, EMBRACE THE FUN
would like to spend the day. A park with open fields and playground equipment keeps kids entertained between bites, but a park isn’t the only option. The beach, a local lake, or a mountain picnic area are all fantastic for a family picnic. Just remember bug spray and sunscreen and find a shady spot on hot days. Don’t overthink the menu. Picnics are all about the food, but that doesn’t mean you have to fuss over the menu. Keep things simple, and choose items that can withstand time outside the cooler. Easy-to-eat options like sandwiches, fruit, and finger foods are tasty and quick to prepare. Add variety with veggies and hummus or cheese and crackers. For an extra treat, grab premade cookies or brownies. Lemonade, juice, and fruit-infused water are refreshing
options and keep everyone hydrated without the caffeine. Bring an insulated cooler for drinks and food, and don’t forget wet wipes for easy cleanup. Create a cozy, kid-friendly setup. The picnic blanket is a great start, but you can take things up a notch with a few extras. Plush blankets, throw pillows, and lawn chairs offer comfortable sitting and lounging options. Pack entertainment as well; outdoor games, like Frisbee and ring toss, and a portable speaker to add to the fun. Don’t forget — it’s about family! Family outings shouldn’t be stressful; the best ones are sometimes the simplest. Instead of worrying about perfect details, focus on spending time together outdoors, relaxing, and enjoying good food and even better company.
When was the last time you gathered the family, threw down a blanket, and enjoyed a meal together in the warm sun? A picnic is the perfect springtime activity, but the planning and food prep can make it seem like more hassle than it’s worth. The truth is, however, that picnics don’t have to be complicated. Here are four tips for planning easy family picnics. Pick the perfect picnic spot. When choosing a location for your picnic, think about how your family
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LIVE LONGER, LIVE SMARTER
Biohack Your Way to a Healthier Future
TAKE A BREAK! We all want to live long, healthy lives, but achieving this feat is not as easy as speaking it into existence. It requires intentional actions to extend a lifespan and keep illness and chronic conditions at bay. While diet and exercise play a vital role in our health, a new emerging trend is producing promising results. Biohacking utilizes biology, technology, and self-experimentation to optimize our bodies and minds. One unique aspect of biohacking is personalization. We all have different bodies, so we all need a customized program to maximize our health. To try biohacking, you must first reflect on your health and identify an area you want to improve. You then figure out how to fix that problem area by adjusting your diet, lifestyle, or exercise routine. Then, test your hypothesis, recording detailed results from your efforts. Here are three forms of
biohacking you can try using to boost your brain and body. Get your blood tested. Biohacking is all about making data- driven decisions about your health, but how can you make changes without knowing where your health stands? Blood tests provide insight into what you need to fix and allow you to track
your progress to ensure you’re making significant progress. Experiment with extreme temperatures. Spending time in a sauna is a great way to increase relaxation, improve heart health, reduce inflammation, and lower cholesterol. However, taking a cold shower or an ice bath could improve circulation, enhance your immune system, reduce inflammation, and more. Add brain games to your daily routine. Your mind is just as important as your body for a long and healthy life. Playing brain games like sudoku, crossword puzzles, and Scrabble can help keep your mind sharp and focus fresh. Phone apps have made it easier than ever to enjoy new brain games! Though there’s a lot of trial and error involved, once you find what works for your body, you’ll never look back.
Slow Cooker Shredded Beef Lettuce Cups
Inspired by TasteOfHome.com
INGREDIENTS • 1 boneless beef chuck roast (about 2 lbs) • 3 medium carrots, peeled, chopped • 2 medium sweet red peppers, chopped • 1 medium onion, chopped • 1 8-oz can unsweetened crushed pineapple, undrained
• 1/2 cup reduced-sodium soy sauce • 2 tbsp packed brown sugar • 2 tbsp white vinegar • 1 garlic clove, minced • 1/2 tsp pepper • 3 tbsp cornstarch • 3 tbsp water • 24 lettuce leaves for serving
1. In 4- or 5-quart slow cooker, combine roast, carrots, peppers, and onion. 2. In small bowl, stir together the next 6 ingredients; pour over roast. 3. Cover and cook on low for 6–8 hours. Remove roast, let cool slightly, then shred. 4. Skim fat from cooking juices, then transfer juices and vegetables to a small saucepan; bring to a boil over high heat. 5. In a small bowl, combine cornstarch and water, stir mixture into juices, and cook 3–4 minutes until sauce is thickened. 6. Return beef, sauce, and vegetables to slow cooker; cook for 10–15 minutes. 7. Serve beef in lettuce leaves. DIRECTIONS
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1. Meet Physical Therapist Assistant Heather Stewart INSIDE THIS ISSUE 2. You Can’t Stop Time, But You Can Slow the Damage Secrets to a Stress-Free Family Picnic 3. The Biohacking Revolution You Can’t Afford to Ignore Slow Cooker Shredded Beef Lettuce Cups
4. Why You Should Focus on Fitness Instead of Weight Loss
Why Fitness Beats BMI in Predicting Long-Term Health For years, we’ve been told that FIT AT ANY SIZE
fitness. Researchers behind this new study argue that aerobic fitness — how efficiently your heart, lungs, and muscles work together — is a much better indicator of health than weight alone. They found that individuals with higher VO2 max, which measures oxygen use during exercise, had significantly lower risks of death. On the flip side, those with lower VO2 max were 2–3 times more likely to die from any cause, regardless of their BMI. The good news? Improving fitness doesn’t require drastic measures. You don’t need to train for a marathon or spend hours in the gym to boost your aerobic health. The key is consistency — moving your body in an enjoyable and sustainable way. Start with simple
maintaining a “healthy” weight is the key to longevity. But new research suggests that fitness — not the number on the scale — is the real game-changer. A 2024 study in the British Journal of Sports Medicine found that people who are physically fit, regardless of their body weight, had a lower risk of death than those who were unfit — even if those unfit individuals had a “normal” BMI. Simply put, being active is far more important than being thin for long-term health. BMI, or body mass index, has long been used to measure health risk, but it only considers weight and height, ignoring more crucial factors like muscle mass, cardiovascular health, and overall
activities like a daily 20-minute walk, gentle stretching, or a few sets of bodyweight exercises. If joint pain is an issue, try swimming or water aerobics, which provide a great workout without putting stress on your knees or hips. Health isn’t about fitting into a certain dress size — it’s about staying active, feeling strong, and making movement a part of your everyday life. So, forget about obsessing over the scale and focus on what matters: moving more and living better.
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