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LETTERS OF PROOF (928) 440-3106 | www.ProofPT.com
April 2025
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Thanks to our patients, neighbors, and friends in the community, we have had a lot to celebrate lately. We recently won a regionwide 2024 “Best of Flag” award as Flagstaff's best physical therapy provider, as voted by readers of the Arizona Daily Sun. More than 12,000 votes were cast for the 1,208 businesses entered in the competition. Under a banner headline in a recent special issue, “Proof Physical Therapy and Performance: Keeping the Community on Its Feet,” the Sun described our mission — to help our patients remain as active as possible, as late in life as possible, by providing a top-notch experience from their first appointment until the day they are discharged. We opened eight years ago with a deliberate focus on treating members of Flagstaff’s large population of athletes, weekend warriors, and outdoors enthusiasts, and we count many of these active individuals among our patients. Today, our oldest patient is in their 80s, our youngest is 14, and we serve all ages in between, from cyclists and hikers to rock climbers, snowboarders, skiers, and runners. We treat people who have fallen from roofs and ladders, patients recovering from orthopedic surgery, and those simply having pain. We aim to help all of them return to an active, satisfying life. Physical therapy is not the only service that we provide. We also perform gait analysis but have improved on this recently. With our recent addition of 3D gait analysis technology, we can use software and infrared sensors to help our patients get a more rounded picture of how their walking and running patterns affect their performance, helping them reduce pain and avoid injury. Our goal has always been to present a warm, welcoming atmosphere. We don’t just cycle people in the door, through treatment, and out the door. We treat them like family. When patients come through our doors, we want them to know this is not just another doctor’s appointment. We are cultivating a long-term relationship with them, and people Best of Flagstaff Winning Top Honors in Our Field
feel that. They feel we actually care about who they are, how they feel, and where they go from here. We take the time with each patient to understand the root causes of their pain. One patient walked through our doors bent over from severe back pain. After an evaluation, it was clear that fear of further injuring her back was her biggest obstacle. Without any hands-on therapy, and with some simple exercises, she was able to stand normally and walk out the door upright. Everyday life plays a big role in pain. People may come to see us after a problem that was causing intermittent pain at 1 or 2 on a 10-point scale suddenly rockets to a 5 or 6. As we work with them, we often find an additional life stressor was a contributor. That is why cultivating a trusting relationship is huge. Patients who are willing to open up with us, because we’ve earned that trust, are the patients who see the best results. We are deeply grateful to our patients and friends in the community for helping us grow. Thank you to our patients and friends for voting us the “Best of Flag!” With your support, we look forward to continuing to contribute to our vibrant, active community for many years to come!
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ARE SUGAR SUBSTITUTES WORTH THE TRADEOFF?
The U.S. market for soda is worth over $200 billion, fueled by the average American’s annual consumption of nearly 40 gallons of soft drinks — including diet soda. While staying hydrated is good, sending lots of chemical sweeteners into our digestive tracts may not be. Concern for serious health issues started in the early 1970s when scientists linked cyclamate and saccharine, popular synthetic sweeteners, to cancer. Congress banned cyclamate but wouldn’t ban saccharine. More recent studies determined that obesity is related to many types of cancer, and obese people are more likely to consume lots of diet soda. Similarly, high blood pressure, diabetes, and strokes are more likely due to underlying health issues like excessive weight than consuming artificial sweeteners.
In the last decade, more natural sugar alternatives have become available, like stevia, agave, monk fruit, and allulose. Diet soda manufacturers have yet to incorporate these into their soft drinks, but they are experimenting. The Coca-Cola Company uses stevia along with erythritol (another new sugar substitute) in its Vitamin Water Zero. Artificial sweeteners do provide some benefits, including fewer cavities, lower blood sugar, and less weight gain. However, some people still suffer side effects from drinking diet soda. The sugar alcohols in diet sodas are linked to intestinal distress, and one scientist points to a potential link between laboratory- created sweeteners and inflammatory bowel disease (IBD). The importance of our stomach’s microbiome is new to science, and all impacts are under intense scrutiny. Sugar-free beverages may be a better choice than sugar- infused drinks because they don’t cause insulin spikes, but the Mayo Clinic warns that frequent consumption of any type of sweetened drink can become habit-forming, making it hard to return to drinking plain water, which is the optimal choice for health. As with most food trends, we should be informed, listen to our bodies, and make wise choices about what we drink and eat.
Managing Anxiety in Midlife SIMPLE SOLUTIONS FOR A CALMER MIND
As we age, life’s demands shift in ways that can heighten anxiety. Many older adults navigate significant changes — increased career demands, aging parents, and chronic health conditions. Hormonal shifts associated with aging, especially among women, can also amplify stress and unease. Common symptoms include irritability and panic, insomnia, trouble with memory and focus, and digestion problems. Fortunately, there are strategies to help you regain control and maintain your well-being. Practice mindfulness and relaxation techniques. Mindfulness techniques encourage you to focus on the present moment, which can counteract racing thoughts and reduce feelings of worry. Mindfulness-based practices include meditation, deep breathing, and yoga. Even a few minutes of daily practice can make a big difference. Stay physically active. Physical activity releases endorphins, which improve mood and reduce stress. Activities like walking, swimming, and tai chi can be ideal for older adults, as they are gentle on
the body while providing mental health benefits. Aim for 30 minutes of activity most days of the week. Maintain social connections. Strong social ties are one of the most significant predictors of contentment. Reaching out to friends, family, and community groups reduces feelings of isolation and can help manage anxiety. Consider joining a book club, taking a class, or volunteering — these help foster meaningful connections while keeping your mind engaged. Seek professional support. If anxiety feels unmanageable, speaking with a therapist or counselor can help. Cognitive behavioral therapy is beneficial for anxiety, as it enables you to identify and reframe negative thought patterns. In some cases, a medical provider can prescribe helpful medication. Experiencing anxiety in your 50s and 60s is more common than you think, but it’s also manageable. Taking proactive steps today can lead to a calmer, more confident tomorrow.
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The Hidden Benefits of Loving Your Daily Workout When getting in shape and sticking to an exercise routine can feel like an uphill battle, it doesn’t have to. Current Find an Exercise Routine You Can Stick To
enjoy. If it’s easier to exercise with friends, ask at your gym for groups that meet there or find other people who want to work out with a group on social media. Break the 150-minute goal into smaller, achievable increments. If you like jogging, rather than running for 30 minutes five days a week, substitute cycling — either outdoors or inside on a stationary bike — every other day to take the pressure off your feet and joints. Three 10-minute workouts rather than one long session is also fine. Whatever feels good for you and keeps you giving your best effort each workout. Track your sessions and reward yourself. Keeping a calendar of your successes helps make your good habits tangible. If you need a boost, look for different yoga, dance, or martial arts classes to incorporate into your schedule. After 30 KETO LEMON GARLIC BUTTER CHICKEN
TAKE A BREAK! Choose something you enjoy. It’s okay if lining up at dawn to enter a CrossFit gym isn’t your thing. There’s nothing worse than dreading daily trips to a weight room when you’d rather be out hiking or playing a competitive sport. The important thing is to do what you With these guidelines in mind, it’s time to reset your workout expectations with these three tips to help you find a program you can stick with. studies show that we should strive for at least 150 minutes of moderate exercise weekly. Moderate being defined as walking 2 miles in 30 minutes or biking 5 miles in the same amount of time at a rate that requires some effort to hold a conversation.
days of success, give yourself a treat, whatever may be motivational. The bottom line is that exercise should be enjoyable if you’re going to stick with it. Don’t beat yourself up if you fall off the wagon. The voice in your head should be encouraging, the way you would speak to a friend who’s struggling. Give yourself time to establish your new routine. If you choose activities you enjoy, taking time for yourself will be a pleasure. You’ll start looking forward to your exercise routine and be more likely to stick with it over the long term.
Inspired by DietDoctor.com
INGREDIENTS • 4 chicken thighs, bone-in, skin-on • Salt and pepper, to taste • 2 tbsp olive oil • 2 tbsp unsalted butter
• 2 cloves garlic, minced • 1/4 cup low-sodium chicken broth • 2 tbsp heavy cream • 1 lemon, zest and juice • 2 tbsp chopped parsley, for garnish
DIRECTIONS
1. Preheat oven to 400 F and season chicken with salt and pepper. 2. Heat olive oil in an oven-proof skillet over medium heat. Sear chicken skin-side down until crispy, about 5 minutes. Flip and cook 2 more minutes; remove from skillet and set aside. 3. Melt butter in skillet, then sauté garlic until fragrant. Add broth, cream, lemon juice, and zest. Simmer for 3 minutes. 4. Return chicken to skillet, spoon sauce over, and bake in oven for 15–20 minutes or until cooked through (165 F internal temperature). Garnish with parsley before serving.
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(928) 440-3106 | www.ProofPT.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
460 N. Switzer Canyon Dr., Ste. 400 Flagstaff, AZ 86001
INSIDE THIS ISSUE
1.
Proof PT Celebrates Best-in- Field Award
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How Much Do You Know About Diet Soda? Your Guide to Conquer Anxiety Make Exercise Fun and Effective Keto Lemon Garlic Butter Chicken
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Mastering the Art of Nature Photography
Capture Nature’s Beauty Like a Pro
Quick Tips for Better Outdoor Photos Nature photography offers a great way to get outside and capture the beauty of the natural world. Whether you’re new to this hobby or have been snapping photos for years, you can always enhance your skills with these four tips for producing compelling outdoor photos.
speed, and ISO, which control exposure and depth of field. For instance, a wide aperture (low f-stop) can help create a shallow depth of field and isolate your subject from the background, which is particularly effective for wildlife photography. Conversely, a narrow aperture (high f-stop) is ideal for landscape shots because it increases the depth of field and helps keep more of the scene in focus. Consider Composition In photography, composition is key. When taking nature photographs, apply compositional rules such as the rule of thirds (placing subjects off- center), leading lines (guiding the eye with pathways or rivers), and framing (using natural elements to highlight the subject). Experimenting with different perspectives and angles can also add depth to your photos.
Be Respectful Whenever you’re out in the field,
Plan Ahead Before heading outside with your camera and other gear, research your chosen location and the subject you aim to photograph. Understanding the local wildlife, plant life, and weather conditions can inform your equipment selection. Timing is also key. Early morning and late afternoon, known as the “golden hours,” offer soft, diffused light that enhances natural scenes. Master Your Equipment Be sure to familiarize yourself with your camera’s settings. Some of the most important include aperture, shutter
respect the environment by following local guidelines, maintaining a safe distance from wildlife, and minimizing your impact on natural habitats. Always stay on designated paths and never remove any natural objects. Following a few simple rules protects wildlife and the landscape and maintains the integrity of your photography. With these tips in mind, you’re ready to enjoy the outdoors while capturing images that reflect the beauty of the natural world.
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