Check out our October newsletter!
October 2018
513-874-8800 www.stretchphysicaltherapy.com Painless News
2 Locations:
3143Western Row Rd Maineville, Ohio 45039
4851WunnenbergWay West Chester, Ohio 45069
Staying Sane in the Chaos
My Strategies for Stress Management
As we’ve opened a new location at Stretch Physical Therapy and the clinic has grown, I myself have become busier than ever. Dedicated as I am to my mission of providing tools to lead as many people as possible to
his business collapsed, his health drastically diminished, and he was forced to move in with his mother. The book outlines how he changed his thinking and pulled himself out of the lowest point in his life to become a millionaire once again.
a pain-free life without medications, injections, or surgery, I’ve always been a bit of a workaholic. But over the past year, my work has been almost all-encompassing, a constant project that always generates more
Elrod’s strategy encourages daily meditation and reflection early in the morning to transform your negative thought patterns into positive forces for good. Coupled with Noah St. John’s “Afformations” system, in which you ask yourself empowering questions to shift your subconscious thought patterns from negative to positive, Elrod’s technique helped keep me sane even when a million things were piling up all around me. Now, every morning upon rising and every night before I go to bed, I meditate and reflect on my mind and my goals. It’s really a small thing, but it’s had an incredible effect on my everyday life over the past three years.
for me to do. I love what I do, and I’m thrilled that more people are coming to our clinic, but every once in a while, it can get a little overwhelming to juggle everything at once. Luckily, early on in my career, I learned the necessity of mindfulness in my daily life and discovered powerful stress management techniques that I’ve continued to use to this day. We’re all busy, with stressors coming at us from all directions, but with the right tools, you can protect your mental and physical health even in the midst of the most hectic circumstances.
I wasn’t always good at managing my stress. When I first started Stretch Physical Therapy five years ago, I had trouble finding a balance between my work and personal life. Even worse, I found anxiety bubbling to the surface nearly every day as I worked to build the clinic from the ground up. I began to see the telltale signs that my stress was affecting my health, and decided I needed to do something about it. Around that time, a fellow practice owner told me I needed to read the book “The Miracle Morning” by Hal Elrod. Eager for anything that would help me get a grip on my stress, I picked it up and discovered a story that would change my life forever. Years ago, at the top of his game, making good money and happy with his life, Elrod was suddenly hit by a car. Rendered housebound for months,
Everybody has a different strategy, but it’s vital that my patients develop techniques to help them cope with the stresses of life. To that end, I’ve incorporated stress management strategies into our clinic’s approach. We have a
comprehensive strategy to foster mental well-being in the people we serve in addition to physical health. I just have one piece of advice: If you’re overworked and struggling under the weight of constant anxiety, don’t be like me and wait for years before addressing it. With the right approach, you can remain steadfast, content, and calm, even when things inevitably get crazy.
513-874-8800 1 –Kim Nartker
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COOKING OILS
Declassified
Are You Using Extra-Virgin Olive Oil Wrong?
Canola Oil/Vegetable Oil A good option for high-heat cooking, baking, and frying, these utilitarian oils are completely neutral in flavor, but
Not all cooking oils are created equal. Some cooking oils have distinct flavors, while others are suited for high temperatures. Every oil is unique. Here are six common oils and their best uses. Extra-Virgin Olive Oil An often misused oil, extra-virgin olive oil (EVOO) should not be used for cooking or frying. It’s simply too delicate and cannot withstand high temperatures, which can damage the flavor, ruining dishes. Instead, use it as a finishing oil — drizzle it over pasta, salad, or bread. Olive Oil Unlike EVOO, standard olive oil can be used for cooking and frying. It can withstand temps up to about 460 degrees. In many cases, you can use it in place of other cooking oils — just be sure you’re using plain olive oil and not EVOO. Coconut Oil Better for baking than cooking, coconut oil is generally solid at room temperature. It can be used for some cooking, but like EVOO it doesn’t play well with high temperatures. Keep it at 350 degrees or below and use it as a butter substitute.
they’re not heart-healthy. Vegetable oil is a generic mix of oils, including soybean, canola (rapeseed), and palm oils, making it the most inexpensive cooking oil.
Peanut Oil Great for high-heat cooking, frying, and deep-frying, peanut oil has a neutral flavor, so you can easily use it in just about any dish that needs a cooking oil. It’s also a more heart-healthy option than canola and vegetable oils. Avocado Oil When you need an oil to withstand high temps, this is your oil. It has a smoke point of 510 degrees, making it perfect for grilling and stir-frying. What makes avocado oil particularly unique is it can also be used as a finishing oil, like EVOO. It’s light yet resilient.
Testimonial OUR PATIENTS SAY IT BEST
“I had a back spasm that lasted over 2weeks. Some painmedication dulled the pain, but I couldn’t walkmore than 200 feet, go up and down stairs, or even carry anything over 20 pounds, includingmy son. After a few sessions, the Stretch team found away to remove the pain entirely. They didn’t stop there; theyworked to find the source of the problem, and after fixing that, they helpedme to build stability and then gainmore strength. With the exercises to take home, the healing process has been life-changing. Now I can exercise, do house- and yardwork, andmore importantly, carrymy son.” –Happy Stretch Graduate Daniel Foster
www.stretchphysicaltherapy.com 2
Don’t Stress Out You’ve been excelling at your physical therapy. After finding a way to manage your pain and improve your health, you see progress in your movement and energy.
Ways to Relax forYour Health and Healing
you up, and addressing it head- on will relax your whole body, making you more comfortable. Stretch It Out Yoga and exercise are great ways to get your body moving and maintain a healthy lifestyle, but getting active is also an effective way to manage stress. Set up a schedule to maintain regular stress- relieving check-ins with yourself.
Then your car breaks down. You have a big project due at work. And don’t forget — your in-laws are visiting this weekend. Suddenly, the energy you had is diminished, you’re stalling in physical therapy, and you are not motivated. You’re stressed, and it’s causing you to falter, especially with the physical therapy that has provided you relief. To manage your pressures, try these meditation and relaxation techniques to resolve your stress and improve your health. Take a Breath This technique is one you can do at your desk or during your free time. Close your eyes, relax your body, set a timer for one minute, and focus on your breath. As you breathe in for roughly 5–10 seconds, imagine a flower blooming open. Then breathe out for an additional 5–10 seconds, imagining the flower closing. When you finish, you will have a clear mind and be determined to tackle your tasks. Check Your Body Drop your shoulders. Remove your tongue from the roof of your mouth. Unclench your toes. Take the time to recognize and improve the parts of your body that are physically holding in the pressure. Stress tenses
You can also develop yoga routines for breaks at work. Not only do the physical actions of stretching and pushing yourself turn your stress into physical exertion, but they also give you a designated time to take a break from life’s pressures.
As with all forms of exercise, consult with your physical therapist or a medical professional before starting.
If you feel like your health and healing are stalled, see how Stretch Physical Therapy and Total Wellness can help you. Call 513-874-8800 or visit StretchPhysicalTherapy.com for more information.
HAVE A LAUGH
Spiced Pumpkin Seed Crunch
This recipe combines pumpkin seeds, a seasonal favorite, with cashews, sunflower seeds, and spices. It’s a perfect homemade snack for the fall.
Ingredients
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1/4 cup shelled pumpkin seeds
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1 large egg white
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1/4 cup shelled sunflower seeds
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1 teaspoon light agave syrup
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1/4 cup raw cashews, coarsely chopped
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1/2 teaspoon garam masala or curry powder
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1/8 teaspoon cayenne pepper
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1/2 teaspoon kosher salt
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Nonstick vegetable oil spray
Directions
1.
Heat oven to 300 F.
2.
Coat a baking sheet with cooking spray.
3. In a mixing bowl, whisk together egg white, agave, salt, and spices. Add nuts and seeds and toss until evenly coated. 4. Using a slotted spoon, strain spoonfuls of mixture over bowl and transfer to baking sheet. Discard excess egg white mixture. 5. Bake 20–25 minutes, tossing once. 6. Let cool and serve. 513-874-8800 Inspired by Bon Appétit magazine
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Phone: 513-874-8800 www.stretchphysicaltherapy.com
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West Chester Hours: M,W, Th 7-6 pm Tues, Fri 7-12 pm
Mason Hours: Mon 2-6 pm Fri 7-12 pm
4851WunnenbergWay West Chester, Ohio 45069
Inside
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How KimNartker Stays SaneWhen She’s Busy
Understanding Cooking Oils andTheir Uses
Our Patients Say It Best!
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HealthyWays to Relieve Stress
Spiced Pumpkin Seed Crunch
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The Surprising Origin of Trick-or-Treating
The History of Trick-or-Treating Why There Are Kids on Your Porch Asking for Candy
As Halloween looms and you load up your grocery cart with candy, youmay ask yourself,“Why do I provide these spooky gremlins with a sugar high every Oct. 31, anyway?” Well, when your doorbell starts ringing around 6 p.m. this All Hallows’ Eve, you can thank the Celts for this tradition of candy and costumes.
commemorated the dead and the goddess of fruit and trees (not at the same time); the Celtic Samuin or Samhain, a new year’s party thrown at the end of our summer; and the Catholic All Saint’s Day, designed to replace Samuin and divorce it from its pagan origins. Long before there were young’uns on your porch dressed as Thanos with candy-filled pillowcases in hand, the Celts believed that Samuinmarked an overlapping of the realms of the living and the dead. To trick the spirits leaking into our world, youngmen donned flowing white costumes and black masks—a great disguise when ghosts were about. The Catholic Church was never a big fan of these pagan traditions, so they renamed it “All Saints’Day”and gussied it up in religious garb. By the 11th century, people were dressing up as saints, angels, and the occasional demon instead of spirits. Eventually, costumed children started tearing through town begging for food andmoney and singing a song or prayer in return—a practice called“souling.” But when did they start dressing up as Minions? Starting in the 19th century, souling turned to“guising,”which gave way to trick-or-treating inmid-20th-century America, and the costumes diversified. So put on some clownmakeup and a big smile, scoop up a handful of sweets, and scare the living daylights out of‘em—‘tis the season!
Halloween itself is a kind of mishmash of four different cultural festivals of old: two Roman fêtes, which
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