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THE HOLIDAY BLUES Coping During a Difficult Season
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Happy holidays! That’s what you’ll hear countless times over the next several weeks. Many people love the holiday season and consider it their favorite time of year. But what about those who aren’t so happy? Seeing everyone else enjoy themselves can make the isolation and loneliness even worse. Depression during the holidays isn’t as uncommon as many people think. According to the National Alliance on Mental Illness (NAMI), 64% of people who have a mental illness report that their symptoms worsen during this time of year. And many people without a diagnosed mental health condition find themselves getting “the winter blues,” a milder but still upsetting form of sadness.
so many people gather together and tout the importance of these connections. So, where does that leave people who are in recovery? Many people in the recovery community have strained relationships, and some have no contact with their families at all. That reality can be excruciating for some during the holidays. Meanwhile, those who will see their families might face their own sets of challenges. They may experience guilt about past substance use or face unkind comments from others. Fortunately, there are ways to cope with difficult emotions and make a relapse during the holidays less likely. Start by acknowledging your feelings rather than trying to push them aside. Repressing emotions will only cause you to express them in unhealthy ways. Whatever you feel is normal, and you can work through it. Next, remember to be realistic. No matter what all the Christmas specials on our televisions say, holidays aren’t necessarily magical. Let go of the pressure to have a great time or pull off the perfect celebration. Feel free to decline commitments you know you can’t healthily keep. You can also use many of the stress relief tools you’ve learned as a part of your recovery during this time. Be aware of your triggers and respond accordingly. The techniques you’ve been practicing to relax and avoid substance use are especially crucial during busy and emotional times. So don’t forget to use them. Finally, remember that Recovery Connection is here. Please don’t hesitate to reach out if you need additional support during this difficult time (or any other). We want your recovery to succeed and will provide our help without judgment. Take care of yourself, and whenever you have the capacity, do your best to take care of each other.
DECEMBER 2022
The reasons are varied. This season brings additional stress to our lives. Many of us are under financial pressure to buy gifts, time restraints to get everything done quickly, and self-imposed pressure to
make everything “perfect.” But worse is the persistent loneliness and isolation some face when they can’t be with the ones they love. Perhaps distance, money, and logistics prevent them from being together. Maybe the death of a loved one has left the holiday season never feeling the same. And people estranged from their families, for whatever reason, feel that loss more acutely when
–Michael Brier
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ONE ‘STEP’ AT A TIME PHYSICAL THERAPY IS FOR KIDS, TOO!
When physical therapy comes to mind, your thoughts likely jump to adults with injuries, the elderly, and people recovering from surgical procedures. But, did you know it's for kids, too? Physical therapy is highly beneficial for children suffering from conditions that limit their ability to enjoy life to the fullest. This can include physical impairments that impact their mobility, coordination, quality of movement, balance, age-appropriate gross motor skills, or other medical conditions. If a child’s development is ever affected by an illness, physical therapy can improve a medical condition or injury to enhance their quality of life. It can help them grow and develop with their peers while experiencing fewer mobility barriers. Some common medical diagnoses that may benefit from physical therapy include developmental delay, autism, cerebral palsy, Down syndrome, hypotonia, spina bifida, and torticollis.
just for kids to enhance their gross motor movement and functional mobility. Most of the equipment resembles toys, and the children are excited to show up for their sessions and interact with the fun and enticing equipment! These items usually include:
• Balance beams • Therapy balls • Hoops • Foam rollers
• Small trampolines • Pediatric scooters • Swings • Fitness rockers
In severe cases involving children with significant movement disorders that limit or prevent walking or sitting, special seating or wheelchairs may be necessary for physical therapy sessions. Keep in mind that physical therapy doesn’t only remedy symptoms of illnesses and medical conditions. Suppose a kid sprains their ankle playing soccer, breaks an arm while learning to ride a bike, or injures their growth plate on the playground. In that case, they may also require physical therapy to assist them in recovering, especially if they underwent surgery! The overarching goal of physical therapy for kids is to keep the experience upbeat, removing any apprehension or fear so they reach developmental milestones or recover from injuries. Most exercises are conducted in a “game” style and usually incorporate the child’s parents for support. To find out more about pediatric physical therapy, the best place to start is to consult with a physical therapist you trust. They will guide you through the process and support you in making the best decision to meet your child’s needs! Remember: Movement is medicine, no matter your age!
Pediatric physical therapy works to limit or correct symptoms of the following conditions:
• Pain • Poor posture
• Abnormal gait patterns • Core weakness • Insufficient balance • Ligament laxity • Asymmetrical movement patterns
• Lack of coordination • Decreased flexibility • Restrictions in range of motion
So, what does physical therapy for kids look like? It’s usually much different than the typical adult PT session — after all, a kid’s work is all play! Physical therapy offices that offer services for children are typically loaded with colorful and appealing exercise and therapy equipment, usually designed
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Exploring the Dangers of Fad Diets
When you hear it's possible to lose 10 pounds in two weeks, it's surely tempting to at least look into the new diet that your friend or coworker is raving about. Desperate to lose weight, millions of people worldwide fall victim to fad diets to achieve quick weight loss. Unfortunately, many of them are dangerous to your health and may fall short of expectations. Certain fad diets may shed some pounds, but in most cases, the results are temporary and can be harmful to your health. Some of the more well-known fad diets include the Baby Food Diet, the Tapeworm Diet, the Fruitarian Diet, and the Cabbage Soup Diet. These diets drastically restrict calories, cut out major food groups, may lack ample (if any) protein, and are not sustainable. We all want a quick fix regarding waist size, but these diets are not worth risking your body. The Baby Food Diet, which allows you to eat a jar of baby food for a few meals a day, drastically restricts calories. You’ll lose weight, but it will send your body into starvation mode, leading it to conserve calories. More notably, once you wean
off this fad diet and return to normal calorie consumption, the scale is likely to creep back up. There’s a reason baby food is for babies! Likely one of the most dangerous diets is the Tapeworm Diet, which directs people to consume a pill that grows an actual tapeworm in their stomach, and the parasite consumes the food and nutrients that are ingested. Banned by the FDA, this diet is hopefully no longer used by people! Some other diets, such as the Fruitarian Diet or Cabbage Soup Diet, involve eating foods from only one food group, which takes the necessary balance out of your diet! When you only eat one type of food, you deny your body other nutrients and essential fatty acids present in other foods. Because fad diets are so restrictive and eliminate many different kinds of food, they can leave you feeling weak, tired, and more prone to illness. The bottom line is fairly simple: If the result of fad diet seems too good to be true, it probably is!
WINTER VEGETABLE SHEPHERD’S PIE
TAKE A BREAK!
DIRECTIONS
INGREDIENTS
• 6 1/2 cups potatoes, cut into large chunks • 2 tbsp olive oil • 2 onions, sliced • 1 tbsp flour • 2 large carrots, cut into rounds • 1/2 cauliflower, broken into florets • 4 garlic cloves, sliced • 1 sprig rosemary • 15-oz can diced tomatoes plus liquid • 1/2 cup water • 1 1/2 cups frozen peas • Milk, to desired consistency
1. In a pot, boil potatoes until tender. 2. In a pan, heat oil over medium heat. Add onion and cook until softened. Stir in flour and cook for 2 minutes. Add carrots, cauliflower, garlic, and rosemary and stir until softened. 3. Pour tomatoes into mix and add water. Cover and let simmer for 10 minutes, then remove lid and cook for 15 minutes until thickened. Stir in peas and simmer. 4. Drain and mash potatoes. Stir in milk to desired consistency. 5. Preheat oven to 375 F. Spoon hot vegetable mix into pie dish, then top with mashed potatoes. Bake until top is golden brown.
Inspired by BBCGoodFood.com
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INSIDE
1.
When You Have Not-So-Happy Holidays
2. Pediatric Physical Therapy 3. The Dangers of Fad Diets
Winter Vegetable Shepherd’s Pie
4. Eliminating Visceral Fat
NOT ALL FAT IS CREATED EQUAL
Did you know that there are two types of fat: subcutaneous and visceral?
The best course of action is to reduce and prevent visceral fat, which can be challenging, as the only true way to eliminate visceral fat and keep it off is through proper diet and exercise. Here are some methods to reduce your risk of harmful effects of excess visceral fat:
Subcutaneous fat is the "pinchable" fat commonly found around your midsection, arms, and legs. Visceral fat, however, wraps around your organs, so it’s much harder to see or even notice. Compared to subcutaneous fat, visceral fat puts you at a higher risk for health complications. Some potential health concerns that can result from excess visceral fat include Alzheimer’s, high cholesterol, heart disease, and stroke. So, how do you measure your visceral fat, and how do you get rid of it? While it’s difficult to measure, costly imaging tests can accurately report just how much visceral fat is hanging around your internal organs. As a cheaper alternative, you can use your body mass index, or BMI, as an indicator of healthy weight ranges and appropriate fat levels based on your body measurements. You can also measure your waist size since visceral fat tends to congregate in your abdominal cavity. According to Medical News Today, if a woman’s waist measures 35 inches or more, she likely is carrying too much visceral fat. The same is true for a man’s waist that measures 40 inches or more.
• Prioritize sleep and ensure that you are getting enough. • Exercise for at least 30 minutes daily (aerobic exercises are especially beneficial). • Consume a healthy and balanced diet consisting of proteins, fruits, and veggies. • Avoid smoking. • Reduce sugary sodas and drinks. • Limit alcohol intake. • Avoid trans fats. • Reduce stress levels. No matter how fit or in shape you are, having some fat on your body is normal and healthy. However, to keep your body healthy and performing its best, reducing visceral fat is essential!
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