Premier Rehab PT January 2019

4120 Heritage Trace Pkwy #220 | Keller, TX 76244 2720 Western Center Blvd. #312 | Fort Worth, TX 76131 4140 North Collins St. #100 | Arlington, TX 76005 5060 Davis Blvd. | North Richland Hills, TX 76180


816 Keller Pkwy #200 | Keller, TX 76248 1600 FM 544 #200 | The Colony, TX 75056




In celebration of our 15th anniversary, all of us at Premier Rehab wanted to share with you our experiences throughout 2018. We want to thank all of our clients for your continued support through this decade and a half. Our physical therapists are proud to work alongside such amazing people, and we look forward to continuing our services with you in 2019!




layer them as you would typical noodles. The same can be done with other pasta dishes, such as spaghetti. Zucchini noodles — or “zoodles” — are delicious in marinara sauce and decadent in Alfredo. If push comes to shove, you can easily hide vegetables in foods your children already know and love. Did you know you can make brownies with avocado and black beans? Slipping in a few healthier ingredients here and there can deliver those nutrients in a pinch, especially during a chaotic school week. But, if you’re hoping to foster long-lasting healthy habits, the best thing you can do is offer your child a choice. Say something like “You can have the cauliflower, or you can have the broccoli. It’s up to you!” Let your child have that control. Psychologists and social scientists, including the famed Dr. Maria Montessori, argue that when kids feel in charge of a decision, they are more likely to embrace one of the options — even if it’s a vegetable. Ultimately, as a parent, you are in charge of your child’s diet. Help them explore new foods and foster a positive culinary environment. Your kids will develop a taste for healthy eating in no time!

Do your kids get enough nutrients in their diet? If they’re like most kids, the answer is probably no. You want your children to eat more vegetables and less processed junk, but they certainly don’t make it easy. Even getting the average kid to chow down on a serving of broccoli can be a huge chore. In fact, food manufacturers have built an entire industry that takes advantage of our kids’ penchant for sugary cereal and fast food. However, a diet of highly processed foods can lead to a host of problems. Not only do these poor dietary habits carry over into adulthood, but a poor diet can hinder brain development and may even cause behavioral issues. A study in the American Journal of Public Health found links between poor diet and the development of depression in kids and teens. But how can you encourage your kids to eat healthier? Often, it comes down to presentation. A mound of plain old veggies is not appetizing — not to a 10-year-old and not to a 40-year-old. Instead of presenting vegetables as a boring side dish, think of them as an ingredient. Take lasagna, for instance. This tasty, familiar dish is easy to modify. Instead of using lasagna noodles, use zucchini. Simply slice the zucchini into thin, noodle-like strips, then


MAT VS REFORMER There are two different types of Pilates: mat and reformer. Both have the same benefits and can produce the results you’re looking for, but the difference between the two is how the exercises are executed. The mat method is the basis for the Pilates workout and relies on body weight. People use their bodies alone to move from stance to stance, which is unlike reformer. The Pilates reformer device supports your body and creates resistance with its spring and pulley system. Reformer Pilates provides a more challenging workout by allowing the body to perform a broader range of movements.

Pilates is an exercise designed to increase the strength of your core — aka your body’s powerhouse. Unlike other ab workouts, Pilates is an exercise program involving precise movements that strengthen your abdomen, lower back, hips, and buttocks. The goal of Pilates is to increase muscle strength, flexibility, and endurance in the legs, hips, back, abdominals, and arms. BENEFITS There are both physical and mental advantages of doing Pilates. Compared to other workouts, Pilates is gentle on your body. It also improves your overall balance and coordination; controls your breathing; and emphasizes spinal and pelvic alignment. Pilates can also adapt to an individual’s needs and steadily increase in difficulty.

Premier Rehab Physical Therapy offers mat and reformer Pilates catered to your specific needs. Both methods of Pilates can be incorporated

into your physical therapy program with guidance from your physical therapist. Call our offices or speak to your therapist today to learn more about Pilates and the benefits you can gain from it.




The Best Podcasts to Start in 2019

TACKLE YOUR NEW YEAR’S RESOLUTIONS: ‘THE MARIE FORLEO PODCAST’ We all need some advice. Why not get it from someone who knows what they’re talking about? Marie Forleo is an entrepreneur, writer, and philanthropist. And according to Oprah, she’s a thought leader for the next generation. Her mission is to help you become the person you most want to be. On the podcast, Marie and her guests discuss business, relationships, fear, love, and so much more. Get inspired at This list is just a start to the wealth of amazing, diverse podcasts out there. News recaps, sports history, true crime, pop-culture throwbacks, and plenty more fantastic audio entertainment awaits on your phone’s podcast app. Start listening to your new obsession today!

Though podcasts have been around for over a decade, they have only recently found their stride in popular culture. And they don’t all feature nerds talking about “Game of Thrones.” In this form of audio entertainment, there really is something for everyone. A number of podcasts have broken into mainstream pop culture, like “My Favorite Murder,” “This American Life,” and NPR’s “Planet Money.” But these are only the tip of the iceberg. Here are a few lesser-known podcasts that are seriously worth your time. START SOMETHING FUN: ‘SPIRITS’ The title “Spirits” is a play on the stories told and drinks enjoyed on this podcast. Co-hosts Amanda McLoughlin and Julia Schifini offer a fresh take on myths, legends, and folklore. From Greek classics to the tale of the Javanese Mermaid Queen, these lifelong friends and mythology enthusiasts examine what the stories

we tell say about our culture, traditions, and values. If you’re eager to fill your year with something kinda creepy and kinda cool, you can’t go wrong with “Spirits.” Start listening at GO ON AN ADVENTURE: ‘THE FAR MERIDIAN’ Audio dramas are back and thriving in the world of podcasts. “The Far Meridian” explores the story of Peri, a lighthouse keeper whose brother disappeared long ago. Peri is terrified of leaving her home, so she’s never discovered what happened to him. That changes when her lighthouse begins to appear in a new location every morning, initiating her search for her brother. Fantastically fun and painfully real, this is a story about the courage it takes to leave home behind. Join the girl in the lighthouse at



Inspired by Bon Appétit


2 tablespoons fresh lemon juice

1 blood, cara cara, or navel orange, sliced 1/8-inch thick and deseeded 1 Meyer or regular lemon, sliced 1/8-inch thick and deseeded

1 bunch arugula

1/2 cup fresh mint leaves

1 avocado, cut into wedges

4 tablespoons olive oil, divided

Salt and pepper, to taste

1/4 small red onion, thinly sliced

DIRECTIONS 1. Heat oven to 425 F. 2. In a rimmed baking sheet, toss citrus slices with 1 tablespoon oil and season with salt and pepper. Roast citrus until lightly charred and caramelized, about 10–15 minutes. Let cool. 3. Meanwhile, in a large mixing bowl, combine onion and lemon juice. Season with salt and let sit for 5 minutes. 4. Add citrus, arugula, and mint to onion mixture. Drizzle with remaining oil,

season with salt and pepper to taste, and toss thoroughly. 5. Add avocado, combing very gently to not crush avocado.



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1600 FM 544 #200 | The Colony, TX 75056 817-498-8585


REDUCING PAIN Movement Correction



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Over the Years

Trick Your Kids Into Healthy Eating

Mat and Reformer Pilates

My Favorite Podcast

Citrus and Avocado Salad

Local Events


Get Involved in the New Year

Looking for activities to start off the year? Look no further! These events are fun and educational for adults and kids alike. Be sure to mark them on your calendar!

FIRST AID CPR AED CLASS Where: Dallas Office, 9550 Forest Lane, Suite 715E When: Every Saturday, 10 a.m. to 1 p.m.

DINOSAURS LIVE! LIFE-SIZE ANIMATRONICS Where: Heard Natural Science Museum & Wildlife Sanctuary When: Every Tuesday through Sunday until Feb. 18 Admission: $9 for adults, $5 for children 3–12, free for kids under 2 Website: Are you a dinosaur fanatic? Now is the perfect time to get up close and personal with some life-size dinosaur models! Join the museum for its 13th Annual Dinosaurs Live! event, where you can walk among the 10 dinosaurs as they gnash their teeth and roar. Attendees will learn about carnivorous and herbivorous dinosaurs, observe an outdoor fossil dig, and enjoy a play area with two baby dinosaurs — a pachyrhinosaurus and tyrannosaurus rex.

FIGHT FOR AIR CLIMB Where: Ross Tower, Downtown Dallas When: Saturday, Feb. 9, 8 a.m. Website:

Admission: $50–$100 Website:

Are you ready to climb 45 floors and 888 stairs? Come make a difference with every step! All participants will raise funds for the American Lung Association to support their mission “to save lives by improving lung health and preventing lung disease.” You will help a great cause as you take that final step at the top. Whether you’re by yourself, with friends, or with family, all are welcome to participate in the climb. To register for the climb and access more information, visit the website above.

Knowing how to give CPR properly can save lives. Before starting these classes, it’s important to understand that these are not the same classes paramedics undertake, but they can help someone until the professionals arrive. In this class, you will learn Heartsaver First Aid CPR and Heartsaver CPR AED training. If you’re interested and want to register, visit their website.



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