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DECEMBER 2020
www.advancedpracticept.com | 406-770-3171
ALL I WANT FOR CHRISTMAS IS … TAKEOUT? YES, PLEASE! INSIDE BECKY’S ‘CHINESE FRAMILY CHRISTMAS’
When you see a big pile of white and red Chinese takeout containers, what’s your first thought? Maybe your mind leaps to “movie night,” “game day,” or even “hangover cure.” All of those would be pretty normal reactions, but if you sat someone from my family of six down in front of that spread, I guarantee their first thought would be, “It’s Christmas!” If you haven’t met me in person quite yet, my name is Becky, and I’m the newest receptionist at Advanced Practice Physical Therapy. My family moved to Great Falls this January, and yes, we really do have Chinese food for Christmas dinner! My husband, Jeremy, is in the Air Force (currently stationed at Malmstrom), so we’ve picked up some unusual holiday traditions over our years of traveling. Our “Chinese Framily Christmas” is one of my favorites. The concept is pretty simple. Every year after visiting our parents in Pennsylvania for a holiday reunion, we round up our four kids on Christmas Day and order a ton a Chinese food. Then, we invite
all of our friends over to share it. We like to joke that our guests are “framily” because, in the military, your friends really do become your family pretty quickly. Nine times out of 10, they’re the people you rely on the most when something comes up, so friendships form quickly and they mean a lot. The “Chinese Framily Christmas” is a great excuse to see everyone, and not having to cook on Christmas makes it even better. This year will be our first Christmas in Great Falls. We probably won’t be traveling to Pennsylvania because of the pandemic, but our Chinese takeout tradition is still on! I’m looking forward to ordering from a new-to-us restaurant. Honestly, “new-to-us” has been the theme of my family’s 2020. First, we moved to a new state — which I’m grateful for because I think the COVID-19 lockdown would have been tougher back in Maryland. Then we filled the months with new adventures in the outdoors. We hiked as many mountains as we could, ventured over to Flathead Lake, visited Glacier National Park, and tried trout fishing, ice fishing, and more. Another new-to-us experience was virtual learning. Our oldest son, Dominic, is a senior in high school; Nathan is a junior; and our twins, Leah and Ally, are in sixth grade, so I spent a lot of the year teaching a full classroom at our kitchen table. Helping them with online learning and taking them to sports practices and games was my full-time job until I came to Advanced Practice Physical Therapy in mid-October.
This is my second job in the physical therapy field, and I absolutely love it. Back in Maryland, I was a physical therapy aid, and I hope to work my way up to a physical therapy assistant position one day. I love the environment here in the clinic and the special bond we receptionists and PTs get to form with patients over the course of their treatment. We see our patients at their worst (when they’re just starting the recovery process) and at their best (when they graduate), and to me, there’s nothing more fulfilling than helping with that transformation. I’m still new to Advanced Practice Physical Therapy, but I already love it. Leslie has done a great job teaching me how to run the show (don’t worry, she isn’t going anywhere!), and everyone has been helpful and warm. The office already feels like a little family, and I can’t wait to see what the future will bring. From my “framily” to yours, happy holidays! Stay healthy, stay happy, and be kind. –Becky Fowler
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WITH THESE 3 HOT WINTER DRINKS BOOST YOUR IMMUNE SYSTEM LIKE A CELEBRITY
What do Jennifer Lawrence, Lady Gaga, Angelina Jolie, Taylor Swift, and Khloé Kardashian have in common? Yes, they’re all high-profile celebrities, of course, but they’re also big fans of hot tea. According to the entertainment website Yaay, Angelina Jolie likes to make her own garlic tea by steeping fresh cloves in hot water, and Lady Gaga is such a big tea lover that she takes a tea set with her on tour. These famous women might be onto a health and beauty secret because aside from being delicious, tea is a great way to boost your immune system and fend off illnesses. Drinking hot tea, or another immune-boosting drink in place of hot chocolate, will still give you the cozy winter vibes you crave without compromising your health. An easy
just add a few spoonfuls of the concoction to your hot water and you’ll have instant tea!
Homemade chai tea is another delicious option that will wow you and your guests this winter. There are thousands of chai recipes out there, but MinimalistBaker.com offers a simple and tasty one that’s made with cinnamon, cardamom, cloves, ginger, black tea, pepper, and dairy-free milk. If you don’t want to grind the spices yourself, you can buy a premade blend. Chai gives you all of the ginger benefits with the added bonus of cardamom, which is said to have antioxidant and antimicrobial properties. Last but not least, if you’re more of a latte drinker than a tea drinker, try golden milk ! This soothing drink is a darling of health food fanatics because it features honey (a disease- fighting powerhouse ingredient) and turmeric (an immune-booster that lowers cholesterol, combats arthritis, and helps prevent cancer). WellPlated. com offers a delicious recipe that pairs those two ingredients with almond milk, almond butter, vanilla extract, cinnamon, and ginger for a satisfying nightcap.
drink for beginners is lemon-ginger tea , which is a spin-off of Khloé Kardashian’s favorite drink. Ginger is a key ingredient here because it’s anti-inflammatory, raises the immune system, and may even help fight cancer. You can make lemon-ginger syrup by layering lemon slices, fresh ginger, and raw honey in a jar and letting it sit in the fridge overnight. The next morning,
What are you waiting for — get steeping!
PERFECT FIT
4 TIPS TO BUY THE
RIGHT SHOES FOR YOU
Buying the wrong shoes can have a profound impact on your feet, ankles, knees, hips, and lower back. If you don’t get the right support, it can affect the health of several areas throughout your legs. Adversely, buying good shoes can help you maintain better health through these same areas. It just comes down to finding the “right” shoes. There isn’t a one-size-fits-all approach to shoe-buying because everyone has unique feet and shoe needs. It’s not as easy as just stopping by the shoe store, finding a pair you like, and calling it a day. You need shoes for specific activities that give you ample support and comfort. Here are four steps you can take on your journey to find that perfect fit. Consult your PT. Your physical therapist is a gait specialist. They understand walking and how your motor systems can work effectively and efficiently. They can tell you what you need to know before you buy a pair, and they can work with you to get the most out of those shoes. Consult a shoe expert. If there is one reason to visit a brick-and- mortar sporting or shoe store, it’s to consult with a shoe expert. You want to work with someone who will actually help you find the right shoes and isn’t just interested in making a quick sale.
Take your time. It’s okay if you don’t immediately find the right shoes. You may have to visit more than one store before you find the ideal pair. You may be tempted to buy a pair of off-the-shelf orthotics in order to call it a day, but even that can be problematic. Consider custom orthotics. Buyer beware: There are a lot of bad orthotics out there. Once again, consult with your PT to determine your best next steps when it comes to shoe orthotics. You don’t want to spend money on something that won’t help in the short term and long term. Your PT can help ensure you’re getting the proper foot and complete leg support you need.
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HOLIDAY HACKS FOR THE BUSY PROFESSIONAL 4 TIPS FOR A LESS EXHAUSTING HOLIDAY SEASON
The holidays are an incredibly busy time of year. Between work and home, it can feel like there isn’t enough daylight to get everything done. We have projects to complete, emails to answer, dinners to plan, gifts to buy — and family is coming in from out of town. Is it possible to take care of everything and not be completely exhausted by the end of it? While we can’t answer that definitively, we can share a few “holiday hacks” to help you get more out of your time. Put work aside. Give yourself blocks of time to focus on one thing at a time. You may be tempted to multitask, but for your mental health, don’t do it. Focusing on one thing at a time produces better results (this applies equally to cooking as it does to client work) and you’ll feel better through the process. Delegate — at home! You delegate assignments at work, so why not do the same at home? Start with your
immediate family and work your way out. Give everyone a task: Someone does the grocery shopping. Someone is in charge of a main course dish. Another is on side-dish duty. Others get dessert. Don't forget to assign a clean- up crew. Save yourself for the tasks you REALLY want to do. Take frequent breaks. When you have a lot going on, frequent 5–10 minute minibreaks can go a long way in easing the mental pressure. Don’t hesitate to take brain breaks throughout the day. Go for a quick walk around the building or neighborhood. Read a chapter of your book. Play a quick game on your phone. Say no to the kitchen. When your time is precious, why spend a lot of time in the kitchen? While some find cooking a joy, others find it burdensome. If you’re in the latter group, it’s okay to go the boxed or prepared meal route when time is short. Boxed meals can still be
prepared with love, and you can get high-quality frozen dishes or freshly prepared meals from your favorite grocery store. The time and energy you save is worth the investment. In 2020, we have more options than ever to make life easier. So, enjoy the holidays a little more by doing the things you love and using these tips to make the most of your time and energy this season.
SIMPLE VEGAN CAESAR
TAKE A BREAK!
DRESSING Inspired by MinimalistBaker.com
Nothing pulls together a salad quite like a delicious Caesar dressing. This easy vegan recipe takes just five minutes to make and keeps for 5–7 days in the fridge.
INGREDIENTS
• 1/4 cup hummus • 5 cloves garlic, minced • 1 tsp spicy mustard • 1 tbsp lemon juice • 1/2 tsp lemon zest
• 2 tsp capers, minced • 3 tsp caper brining juice • 1 tbsp olive oil • Salt and pepper, to taste • Hot water, as needed
DIRECTIONS
1. In a small bowl, add all ingredients and whisk to combine. 2. If needed, add a bit of hot water to thin the dressing until it will pour. 3. Serve with salad or refrigerate for later!
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406-770-3171 | www.advancedpracticept.com
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INSIDE THIS ISSUE
1.
ALL I WANT FOR CHRISTMAS IS … TAKEOUT?
2. HOW TO BOOST YOUR IMMUNE SYSTEM LIKE A CELEBRITY SHOE SHOPPING? HERE'S WHAT YOU NEED TO KNOW 3. WANT TO MAKE YOUR HOLIDAYS A LITTLE EASIER? SIMPLE VEGAN CAESAR DRESSING 4. HOW ‘PREHABILITATION’ HELPS IN SURGERY RECOVERY
PHYSICAL THERAPY BEFORE SURGERY? WHY YOU SHOULD MAKE ‘PREHABILITATION’ A PART OF YOUR RECOVERY
Physical therapy has become a common part of most post-surgery rehabilitation routines. However, did you know that going through physical therapy prior to your surgery can benefit your recovery process as well? Strange as it might sound, strengthening your muscles and joints before surgery — after which they’ll most certainly be weaker — can ensure that you recover faster. This is called “prehabilitation,” or prehab, and it’s a great way to help you get back to doing what you love after an operation. In general, the healthier you are going into a surgery, the better poised you will be to have a speedy recovery. When you visit our office for prehab appointments, one of our physical therapists can walk you through a series of stretches and exercises focused on strengthening the body part prior to surgery. Prehab exercises benefit your overall health and help reduce post-surgery symptoms,
like swelling and muscular atrophy. This can also help shorten your hospital stay and decrease the time you spend doing post-surgery rehab. During prehab, our physical therapists can help you prepare to do daily activities post-surgery, such as maneuvering out of bed, using the toilet, walking down stairs, and using crutches. Since your PT will know your current range of motion, they can also help you create goals to get back to it during your recovery. The recovery process can be tedious and frustrating, so it’s helpful to have some goals in mind. Doing so will help you track your progress and stay motivated in your recovery. It should also be noted that, while not incredibly common, sometimes prehab can be so effective that it eliminates the need for surgery altogether. As physical therapists, it’s our goal to help our
patients get back to doing what they love by any noninvasive means possible. Sometimes surgery is necessary, and that’s okay — but if you could recover without surgery, wouldn’t you try? In order to get the most out of your prehabilitation routine, most health experts recommend starting prehab appointments with a physical therapist at least six weeks before your scheduled surgery. However, starting a prehab routine even two weeks before your surgery can benefit you in recovery. While prehab is beneficial, it’s important to know that not every insurance program will cover it. So, check with your insurance provider before you start. Nevertheless, the benefits of prehabilitation make it an option worth seriously considering.
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