Stretch PT - December 2018

December 2018

513-874-8800 Painless News

2 Locations:

3143Western Row Rd Maineville, Ohio 45039

4851WunnenbergWay West Chester, Ohio 45069

Kim’s Daughter Harnesses Her Baking Talents Recently, I was put on a gluten-free, dairy-free diet. When faced with this diet, most people resort to repeatedly eatingmeat and vegetables until they run out of every possible combination. But lucky for me, I’m related to the best gluten-free baker there is: my daughter. Megan’s cookies are so light and delectable that you would swear they were normal, full-gluten cookies. Megan has had to cut all forms of gluten fromher diet due to a sensitivity that is related to Celiac and her 2016 diagnosis of a little-known autonomic nervous syndrome, called POTS. Readers will remember our family’s fear prior to her diagnosis and the relief and gratitude we’ve felt since she acquired Nora, her service dog. Nora never ceases to amaze our family with her protection talents. She takes all attempts to protect Megan at all times. Since the diagnosis, a new reality has set in for Megan, and she’s taken it all in incredible stride. Megan is continuing to pursue her Ph.D. —with Nora by her side, of course—and hopes to someday help people just like her. But without realizing it, she’s already helping her mom. Because Megan is so talented with gluten-free baking, and because I now have to adhere to that diet, she, my daughter-in-lawMarissa, and I are starting a new holiday tradition. This fall season, the three of us got together to learnmore about gluten-free baking fromMegan. Megan will be able to teachme more about the foods I can still enjoy withmy new lifestyle, and we’ll start a unique family tradition together. Megan’s talents in the kitchen remindme of someone very special tome. My mom was one of the best bakers I’ve ever known, yet her own two daughters grumble over having tomake a boxed cake. Baking is just not an interest for us. Megan, on the other A Gluten-Free Christmas

hand, has been gifted with her grandma’s baking gene. It’s a tiny connection tomy mom that makes me smile because Megan was so little whenmy mompassed away.

Momwas a whiz when it came to pies, cakes, and sweets. She made these large, intricate wedding cakes for her friends. Growing up, it wasn’t uncommon for me to come home to decorative flowers, and leaves in the freezer made of icing. At home, she was known for her deep and rich apple pie. Each pie was always adorned with a beautiful top crust, and there was nothing quite like a dollop of melting ice creamon top of a hearty serving. It’s still my favorite treat to this day. Megan was able to create a gluten-free formof Mom’s apple pie. It was delicious. I alsomade Mom’s (full gluten) pie for my husband Jim and his Mom. They both loved it and Jim is ready for me to make that one again. I’m excited to add this tradition with her and Marissa to our family’s fall calendar each year. This will only add to the excitement of the first Christmas with our newest grandbaby and first granddaughter, Lilah—who was featured on November’s cover. I’m intrigued to learn more from my daughter as I begin this gluten-free journey. As a medical professional, I know the impact gluten can have on your diet, especially on silent inflammation and healing. Gluten will increase silent inflammation in my body, so sometimes, a gluten-free or paleo diet is necessary to help people live a pain-free life.

Plus, when you have a daughter whose gluten-free baking reminds you of your mother’s famous full-gluten baking, it’s pretty easy to adapt.

Happy holidays from all of us at Stretch Physical Therapy andTotal Wellness!

–Kim Nartker



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4Winter Illnesses You’ d Rather Avoid

KnowWhat to Look For Before They Attack

Achoo! That’s the last noise you want to hear this winter. Cold weather brings a slew of sicknesses, so be vigilant to treat these common illnesses, or better yet, avoid them altogether. The Common Cold Although there is no cure, a cold is easier to treat than other illnesses. If you or a loved one has a runny nose, low-grade fever, headache, cough, nasal congestion, or sore throat, the common cold has most likely taken hold. With the help of rest and perhaps some cold medicine, like cough drops and decongestants, the cold will come and go in about a week. Bronchiolitis Bronchiolitis appears most commonly in children less than a year old and is caused by other viruses. Of the many symptoms — nasal congestion, low-grade fevers, and coughing — wheezing is the one you should be most concerned about. If your child is having difficulty breathing and is dehydrated, they may have caught a more serious strain of the virus. Most children will recover with at-home rest, but some may need to be hospitalized for more severe symptoms. Influenza The flu is known for causing high fever, muscle aches and pains, nausea, and other symptoms similar to a cold. Often, the fever will last for

around five days, but it can be shortened with the aid of antiviral medications. However, these medications are recommended only for children who face serious complications or hospitalization from the flu. If you want to avoid catching this, your best bet is to receive the annual flu vaccine. Strep Throat A sore throat, headache, stomach ache, vomiting, and high fever are signs of strep. This infection is treated with antibiotics and should be addressed soon after the first symptoms appear to prevent further complications. Children with strep throat should stay away from school and other activities until they’ve been on antibiotics for 24 hours. Everyone knows that getting sick is no fun and is best avoided at all costs. However, it happens to everyone eventually. Catching a virus or infection in its early stages can help you shake the sickness much faster.


“I came to Stretch after the neck and shoulder tightness and pain I had been livingwith for years escalated to pain and numbness in one arm. I had tried chiropractic andmassage care in the past; it helped, but I felt it only kept my symptoms fromgettingworse. I never felt it truly improve. Whenmy issues escalated, I felt like it was time to take another look at my options. I went to an orthopedic specialist who recommended trying physical therapy. Going in, my expectationwas just relief of my current symptoms inmy arm, not relief of the neck and shoulder issues I had been dealingwith all along. After the initial evaluationwhich included someminormanipulation, I already had increased mobility inmy neck. Sixweeks in now, my arm issues have not returned andmy neck hasminimal pain and excellent mobility. I still have somework to do in my shoulders, but I never thought I would be settingmy expectations for relief this high. So glad I chose Stretch!” –Denise OUR PATIENTS SAY IT BEST 2

Do you want tomake a commitment to your health in 2019? Do you want to support loved ones looking to be healthier? Then Stretch Physical Therapy and Total Wellness has a deal for you!

Throughout December, set yourself and your loved ones up for wellness success with our mobility exam promotion. Coupons for this exam can be purchased for just $95! While we offer exams throughout the year, this discount will only be available through Dec. 31.

Each mobility test offers patients and their medical team at Stretch Physical Therapy and Total Wellness a baseline of the patient’s health. At each exam, patients will learn more about their body and what lifestyle adjustments they have to make to reach their goals.

Start 2019 off right with this yearly exam — at a discounted price!

Here’s what you can expect fromyour mobility exameach year: • Joint mobility test • Strength test • Eating habits broken down • Stress level gauge • Sleep patterns evaluated • An accurate analysis along a wide spectrumof your health andwellness

So, why should this exam be added to your lifestyle? Mobility tests can help you… • Get answers about your wellness struggles.

• Set goals for tangible success in 2019. • Prevent injury, surgery, or injections. • Get—and stay—healthy!

Purchase a $95 gift certificate for a mobility exam for you or your loved ones — a $275* value! This exam is a great gift idea for your family, your coworkers, or your neighbors. A Coupon For Our Valued Customers!

*Prices for this exam will go up after your first visit.


IN SNOW MUCH PAIN The Most Common Winter Sports Injuries and Their Treatments

The dropping temperature doesn’t mean you have to give up your athleticism. Winter athletes are just as aggressive and dedicated to their sports as their warmer-weather counterparts, but all that movement can still lead to injuries. So bundle up, and learn about some common winter sport injuries to watch out for below. Concussions With any sport, there’s a possibility for a concussion. Whether you tumble down the mountain, run into a fellow teammate, battle at the rink, or fall off the beam at the gym, every athlete in every season faces the risk of a concussion. Icy conditions alsomake the possibility of a concussion greater for people who are just walking or spectating, as well. Consider wearing a helmet, and follow all concussion protocols after sustaining one. Sprains, Strains, and Fractures Inmore physical winter sports, like gymnastics, ice skating, hockey, or basketball, athletes’joints, muscles, and bones are always at risk. With the swift motions each sport requires, an athlete’s legs can face the greatest risk, but a fall can injure the whole body, too. Skiers, snowshoers, and snowboarders also face risk of falling or injuring their ankles, as they rely on them for stability. Give your body proper rest, and listen to it when something feels wrong. Joints can become restricted without you knowing it.

Moving helps, but if a joint is not moving right, it will place you at risk for an injury. Stretch can help improve sport performance by improving joint restrictions and refiringmuscles affected by the joint. Tightness is a sign that a joint is restricted. Knee Injuries

Icy surfaces and snowy trails all make for a minefield of knee problems. Your knees are already in danger from the daily strains and pressures you put on them, but your favorite winter activities put them at greater risk. Reduce the chance of further damage or pain by embracing soft landings after jumping off ramps on the mountain and taking plenty of breaks after intense warmups. Proper stretching and recovery time will help, too. If you have knee pain, reach out to our specialist today. Our physical therapy regimen will get your body back in top physical shape this winter season. To learnmore about how Stretch Physical Therapy andTotal Wellness can help you get back to the hill, rink, or court after a winter sports injury, call 513-874-8800.


Roasted Delicata Squash With Almonds

This sweet and spicy squash dish is the perfect centerpiece for a vegan holiday feast. If you have a family member or loved one who avoids animal-based products, they’ll be very grateful for a dish made with them in mind.


Salt and freshly ground pepper, to taste

3 delicata squash (about 1 pound each), halved and seeded

1/4 cup roasted almonds, preferably Marcona, coarsely chopped

2 tablespoons extra-virgin olive oil

1 teaspoon agave nectar

1/4 teaspoon Aleppo pepper or smoked paprika

Chopped fresh chives, to garnish



Heat an oven to 350 F.

2. On a workspace, brush cut sides of squash with olive oil and season cavity with salt, pepper, and Aleppo or paprika. 3. Place squash cut-side down on a baking sheet and roast for 45 minutes. 4. Remove squash from oven, let cool for 5 minutes, and top with crushed almonds, chives, and a drizzle of oil and agave nectar. 5. Serve immediately. 513-874-8800 Inspired by The New York Times


Phone: 513-874-8800


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


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A NewGluten-Free Tradition

What Do My Symptoms Mean?

Our Patients Say It Best!


CommonWinter Sports Injuries

Roasted Delicata SquashWith Almonds


Holiday DecorationTours

Christmas Tours

Get Away and Be Festive This Holiday Season

There’s nothing quite like the magical lights of the holiday season, and some destinations in the U.S. have perfected the craft of holiday decoration. If you’re looking to get away this December and still engage in seasonal festivities, add one of these places to your must-visit list. New York City’ s Rockefeller Center

snow. The Christmas decorations and lights surrounding the archway make for a Western-themed holiday pulled right out of a John Wayne classic. For holiday admirers looking for a unique spin, Jackson has you covered. Yearly Yuletide in Santa Claus, Indiana This one’s for the Christmas lover. If you can’t make it out to Santa Claus, Indiana, this holiday season, you can still celebrate Christmas in this tiny Midwestern town in January, June, or even October. Embracing its unique name, the town boasts a museum, holiday shopping center, and a Christmas theme park. In a moving tribute, the town’s residents also write responses to children’s letters to Kris Kringle himself. It’s impossible to avoid holiday cheer in this town. Disney World’ s Christmas Magic What better place to celebrate the most magical time of the year than in the most magical place on Earth? Walt Disney World’s halls are decked to the max with a parade, gingerbread homes, strings of lights, and festive parties. Plus, costs to visit Disney World can be cheaper during the Christmas season, so keep an eye out for a vacation steal.

New York City is an iconic location for Christmastime.

The scene is like a Hallmark card: Ice-skating lovers whiz past miles of twinkling lights underneath an exceptionally tall and amply decorated tree. The tree is specially selected by Rockefeller Center’s landscaping crews, who scout out trees years in advance. It remains lit from November to early January, so you have plenty of time to check it out. Ranch Christmas in Jackson, Wyoming Jackson, Wyoming, takes its frontier culture to the next level during the Christmas season. All year, the city proudly displays four elk antler arches, but around the holidays, they are lit up with white string lights and flanked by


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