F Y Z I C A L THERAPY M O N T H L Y 904-223-2363
HOLIDAY REFLECTIONS SPREADING CHEER & PREPPING FOR THE NEW YEAR
their loved ones can enjoy. These are perfect stocking stuffers for an active person or for the person who has everything. Sale on services! Mention this newsletter and get 20% off all the following services: Laser Therapy: We have the LightForce Deep Tissue Laser, which is a safe, effective, fast-acting, noninvasive device for treating pain and inflammation. If you suffer from shoulder, back, neck, or knee pain or are recovering from surgery or injections, treat yourself and get a discount on this amazing treatment today! sports injuries, speed up recovery from surgery, and ease your stress from the holidays! If you or someone you know would love a massage gift certificate this holiday, we can customize different packages including aromatherapy, lava shells, and cupping. BodyQ: This unique whole-body assessment looks at not only your physical health but also your overall well-being, good for anyone from 9 to 99 years old. This is a fantastic tool for people who want to ramp up their fitness but don’t know where to start. It is great for New Year’s resolutions, as you can outline some achievable goals for yourself throughout the year. It’s a computer process that is exclusive Massage Gift Certificates: Massage therapy can help you recover from
As we approach the new year, it’s a great time to reflect on what we accomplished and where we fell short. It's also a time for a lot of people in the community to set fitness goals. Knowing this, we try to meet the needs of our patients and incorporate them into our holiday traditions. One of our traditions is something all our staff members look forward to every year: We choose a holiday- themed object to decorate. Sometimes it’s stockings or little trees, but this year, we’re doing ornaments! Each staff member will get an ornament and decorate it with their own unique design. Patients, past and present, will judge these ornaments throughout the entire month of December, and the winner gets a $50 gift card! It’s a great way to engage everyone in the office during one of the busiest times of year. We also like to give back to different nonprofits during this time. This year, Caitlyn and Carrigan have set up a collection box for the Ronald McDonald House. Please come and donate new, unwrapped items like board games, card games, arts and crafts kits, colored pencils, journals, multicultural dolls and doll clothes, and other toys. We will be collecting through Dec. 15, then Carrigan will take the collection and include it with her sorority's contributions at the University of Florida.
to Fyzical locations that looks at your BodyQ score. One of the best things about this test is that it puts your age into perspective. By no means will it compare your health and fitness to someone 20 years older or younger than yourself. Custom Orthotics: Got plans for New Year’s resolutions for yourself or with family and friends? Hit the ground running! It’s time to go with our custom orthotic, which is designed for anyone who wants the best-of-the- best in shock absorption and impact protection. Orthotics are lightweight, thin, breathable, and engineered for repeated impact. We use the FootMaxx foot scan which creates a dynamic digital footprint that is unique to you. Come see your scan today. The assessment is free! If you’re interested in these discounts for yourself, your friends, and your family, be sure to pick up one of the coupons before the holidays are upon us. And while you’re in, check out and vote on one of the ornaments.
Happy Fyzical Holidays!
As we come into the new year, we’re offering several programs patients and
-Dr. Joanna Frantz
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HOLIDAY CUISINE AROUND THE GLOBE
WHAT DO OTHER COUNTRIES EAT TO CELEBRATE THE SEASON?
JAPAN: FRIED CHICKEN Thanks to a clever 1970s marketing campaign, the dish of choice for Christmas in Japan is fried chicken — specifically, KFC. Unlike in America, holiday orders in the country come with chocolate cake, roasted chicken with stuffing, and even bottles of Christmas wine emblazoned with Colonel Sanders’ face. SWEDEN: SAFFRON BUNS According to Delish, Swedish tradition “dictates that the eldest daughter dress in a white gown tied with a red sash and a crown of lit candles, then wake her parents with hot coffee and a tray of saffron buns.” Swedes also feast on a casserole called Jansson’s Temptation made with potatoes, onions, anchovies, and cream.
steaming the tamales can take days, and every family makes their own signature filling.
Celebrations of Christmas, Hanukkah, and Kwanzaa vary from country to country, but there is one thing that unites holiday parties around the world: food. While some American traditions overlap with those of other countries — Peru, for example, shares our love of hot chocolate; England and Canada raise glasses of eggnog; and Italy digs into a version of fruitcake called panettone — there are plenty of dishes beloved all over the world that never make it to the American table. Below, we’ve rounded up a few you might consider exploring this season. COSTA RICA: TAMALES Christmas in Costa Rica wouldn’t be complete without tamales, a savory treat made by stuffing corn dough, meat, garlic, onions, potatoes, and raisins into corn husks or banana leaves. The process of filling and
ETHIOPIA: YEBEG WOT Ethiopians start preparing their
WEAR SHOES WITH TRACTION. If your favorite running path is covered with snow and ice, you should consider finding a different route. But, if you can’t resist going down your beaten path, then you need to make sure your shoes are up to the challenge. If your running shoes have worn soles, then you’ll need to get a new pair with soles that will grip the ground better before stepping out on the ice. Regardless of how amazing your shoes are, remain vigilant about where you’re stepping. DRESS DOWN A LAYER. Yes, it is cold outside, but your body will naturally warm up as you run, just like it would with any other physical activity. Think of what you would normally wear to stay comfortable in the cold, and then wear one less layer when you’re running. Of course, you Christmas meals as early as October, when they buy the still-live lambs that will eventually go into their savory, spicy lamb stew on the holiday. As with many of the country’s dishes, yebeg wot is scooped up and eaten with injera (teff flatbread). ISRAEL: LATKES Latkes have been synonymous with Hanukkah for more than 900 years, and no Israeli Christmas would be complete without the little potato pancakes cooked symbolically in oil. Despite their long history, though, latkes now vie with sufganiyot — a kind of jelly-filled donut — for a place on the holiday table.
RUNNING IN A WINTER WONDERLAND TIPS FOR RUNNING AND JOGGING IN COLD WEATHER
2 • WWW.FYZICAL.COM/JACKSONVILLE WARM UP INSIDE FIRST. If you’re planning on braving the snow and frigid temperatures, try to spend 10–15 minutes warming up before you walk out your front door. Cold weather naturally tightens muscles and joints, so stretching your limbs in a heated environment is a good way to ensure maximum comfort and minimum risk of injury when you’re running in the cold. Maybe you love the majesty of a winter’s morning, or maybe you just hate the treadmill. Whatever your reason is for wanting to run or jog outside in the dead of winter, remember to take the proper precautions before stepping out. Runners face challenges during the winter that they don’t face any other time of year. If you want to experience the winter safely, there are a few things to keep in mind.
should keep other weather elements in mind as well, such as wind, rain, and snow, when you’re picking out your running clothes. Finally, if a day is particularly cold, snowy, or windy, don’t force yourself outside for the sake of your health. Sometimes, a good bowl of soup and a roaring fire can be just as physically satisfying as a run outside.
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DO YOU HAVE A STORY TO TELL? SHARE YOUR WISDOM IN A MEMOIR
or understand by reading my words?” From there, select anecdotes that support your theme. Make sure they’re clear and cohesive. Then, write like you would a fictional novel or story. Show, don’t tell, and keep readers invested by having a narrative arc, whether it flows chronologically or jumps back and forth in time. Remember, this is not a time to air dirty laundry; it’s a time to reflect, grow, and share your experiences with the world.
Even more so, your life experiences can give valuable insights to readers of all ages and circumstances. That’s why biographies and memoirs are such popular genres — reading about real people helps others understand the world and how they can live in it. To get started, pick a theme. Ask yourself these questions, “What message do I want to leave with my readers? What do I want them to feel
The urge to leave behind a legacy is an inherent human instinct. Whether you accomplish this by raising children, building a successful company, or starting a charitable organization, the desire to share your wisdom should not go unfulfilled. If none of these options work for your lifestyle, writing a memoir may be a good option. A memoir not only tells your story but also passes on the wisdom you’ve gained from your many experiences and offers a unique perspective to inspire future generations. Writing can be a therapeutic exercise at a time when your life may be changing due to retirement or your kids growing up and leaving the house. And because personal reflection is a natural occurrence with age, writing a memoir can be the perfect way to spend your time. As you gain enough distance from life events to grow useful perspectives, the stage is set for self-discovery and transformation.
ROASTED CAULIFLOWER ‘STEAKS’ Inspired by Delish
TAKE A BREAK!
• Kosher salt • 3 tbsp extra-virgin olive oil • 1 cup balsamic vinegar • 1/4 cup brown sugar • Parsley leaves, for garnish
• 1 large head cauliflower • 2 cups Roma tomatoes • 1 red onion, quartered • 1/2 lb green beans, ends trimmed
3. Meanwhile, heat a small saucepan to medium-high, and whisk together vinegar and brown sugar. Bring to a boil, then turn down to low simmer, letting sauce reduce for 15 minutes. 4. Coat cauliflower in glaze and reserve extra for basting. 5. Roast for 1 hour, basting every 15 minutes. 6. Quarter cauliflower and serve with veggies.
1. Heat oven to 400 F. 2. Trim the leaves and stem from
cauliflower, but do not break down further. (It should sit like a dome.) In the center of a large baking dish, place the cauliflower and surround it with tomatoes, onion, and green beans, and season with salt and olive oil.
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4776 Hodges BLVD., STE. 101 Jacksonville, FL 32224
1. SPREADING CHEER & INSIDE THIS ISSUE PREPPING FOR THE NEW YEAR 2. HOLIDAY FOODS AROUND THE WORLD TIPS FOR RUNNING AND JOGGING IN COLD WEATHER 3. TELL YOUR STORY AND SHARE YOUR WISDOM ROASTED CAULIFLOWER 'STEAKS’ 4. BOOST YOUR MENTAL HEALTH THIS SEASON
FEELING SAD? WAYS TO FIGHT SEASONAL AFFECTIVE DISORDER Seasonal affective disorder (SAD) is a form of depression that people experience every fall and winter. If you find yourself feeling blue as the days become shorter and darker, know there are things you can do to boost your mood until spring returns. GET SOME SUN Exposure to sunlight is also significantly beneficial for people suffering from SAD. Sunlight helps your body produce adequate amounts of serotonin, a neurotransmitter that contributes to feelings of well-being
and happiness. Getting just a few minutes of sunlight a day through a walk or short jog can make all the difference. If you live in an area where the winters are bleak, cloudy, and dark, sunlight can be harder to come by. But technology has you covered: You can purchase “sun lamps,” which simulate sunlight without the damaging UV rays. Just set up a sun lamp in your workspace or living area and feel your mood lift. MAINTAIN YOUR ROUTINE Often, it can be difficult to stick with your daily routine during the cooler
INCREASE YOUR ACTIVITY Keeping your body active can increase your energy levels, help you sleep, reduce anxiety, and boost your self- esteem. Summit Medical Group states that a person who exercises for 30–60 minutes a day can manage or avoid SAD easier than a person who does not exercise regularly. When you participate in physical activity, your body releases feel-good chemicals called endorphins, which have a morphine-like effect on your brain. If exercising outdoors is not ideal, consider swimming, walking, or dancing instead.
months. It may be harder to wake up on time in the morning to work out, or it may be too cold outside to go on your daily run. Luckily, you can find small ways to mitigate this. For example, invest in a sunrise alarm clock, which gently wakes you up with a simulated sunrise, or shop for high- quality thermal workout gear. If you continue to suffer from SAD and feel there’s no end in sight, it’s important to seek help from professionals. They can determine the best treatment options available for you.
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