Gilbert PT - March 2019

gazette

March 2019

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IN HONOR OF YELLOWSTONE PARK’S 147TH ANNIVERSARY My 2 Favorite Places to Hike

On March 1, 1872, Yellowstone National Park opened its gates for the first time. In addition to providing protection for over 67 species of mammals, 285 species of birds, and over 1,000 species of trees and plants, this national park provides jobs for over 400 people and gives over 4 million visitors natural sights to behold and trails to explore each year. In honor of this park’s 147th anniversary, I want to highlight two national parks located a little closer to home that have supplied my family and me with some of the most memorable vacations we’ve shared.

they’re called “The Smokies” due to the ever- present fog, the mountains in this region offer beautiful views and myriad hikes my family have enjoyed for years. The trail we return to every year is the Rainbow Falls Trail, which, as you can see from the photograph, has an idyllic natural waterfall at the trail’s end. In addition to the beauty of the ancient mountains, dense forest, and gushing waterfalls, this park also hands out badges for completed trails. One of my kids’ favorite traditions involves researching a new trail, hiking it, and then going into the ranger station to buy a badge signifying the name of the trail. They have quite the collection now!

the Atlantic coastline. It has seven peaks that reach above 1,000 feet, 158 miles of hiking trails, and 45 miles of carriage roads for bike riding. My wife and I have stayed in Bar Harbor, one of the entry towns to the park. As you can see from the photograph, the view of the ocean is nothing short of breathtaking. We love to sit and look out at the surrounding islands, watching as cruise liners meander in between them. As the temperature starts to rise, so too does my family’s excitement level for our hiking trips in 2019. Exploring the great outdoors has always played a significant role in my life, and I’m so grateful that my wife and kids love hiking as much as I do. If you are looking for a great new place to take your family, I would highly recommend either of these national parks. The views alone are enough to make these trips worth your while!

1. Great Smoky Mountains National Park

Situated around one of America’s oldest mountain ranges, this national park is my favorite to visit. It comprises ridge upon ridge of seemingly endless forest on the border between North Carolina and Tennessee. While

2. Acadia National Park

While its landscape is vastly different from that of Smoky Mountains National Park, Acadia, located in Maine, is equally as spectacular. Referred to as the “crown jewel of the North Atlantic coast,” this park protects the natural beauty of the highest rocky headlands along

–Dr. Gilbert

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Celebrating St. Patrick’ s Day

Celebrating St. Patrick’s Day doesn’t have to mean heading to the local Irish bar and drinking a large green beverage. If you’re not interested in going out this year and would prefer to do something at home with the family, here are a few ways everyone can celebrate. Irish-Themed Food What better way to get festive than by making some St. Patrick’s Day- themed dishes? You can make rainbow cupcakes, green cookies, St. Patrick’s Day popcorn, or — for a more traditional dish — Irish soda bread. You can also cook up an array of greens for dinner on March 17, which could include Brussels sprouts, spinach, cucumbers, green beans, peas, or asparagus. A Mischievous Leprechaun To treat your kids to a fun game, leave green footprints around the house and participate in impish tricks! Empty a tissue box, hide the remote, swap out regular light bulbs with green ones, or draw rainbows on the windows. You’re only limited by your imagination. Exploring Irish Culture Another way to celebrate St. Patrick’s Day with your family is to sit down and read about Irish culture with your kids. Learn where the

legend of the leprechaun came from or read other stories from Irish folklore. You can also watch videos of Irish dance performances and encourage the kids to make their own. There’s also fascinating history on St. Patrick and why he became the patron of the holiday that your family members can research together. If you have Irish roots, tell your kids about your heritage. Watch Irish Movies For a relaxing activity, settle down in front of the TV for a movie night filled with films related to Irish culture. Try “The Magical Legend of the Leprechauns,”“Song of the Sea,”“The Luck of the Irish,” or “The Secret of Kells.” Make an Impact Teach your kids how to be “greener” this month by doing more for the environment. Discuss ways to save energy and water in the home, and talk about the importance of taking a break from electronics and enjoying the outdoors. This list is not exhaustive by any means, but it’s a good start to get your family to create new ways to celebrate St. Patrick’s Day. You might even create family traditions that will last for years to come.

Don’ t Take Our Word For It

Patient Testimonial

“The team at Gilbert PT not only helped me with my leg injury, they also reinstalled my confidence as a runner. Running is my passion, and following my injury, I was devastated that I was not able to do what I loved the most. But my experience at Gilbert PT changed that! As we went through the muscle strengthening exercises, the staff was very friendly, positive, and hopeful. Everything we did was very deliberate and specifically tailored to fixing my individual issues. As the pain lessened and I became more confident in my recovery, the exercises were further modified based on the feedback that I gave. I have adopted most of the exercises that we did into my routine workouts. I have come to appreciate how effective they are in strengthening my muscles and improving my form as a runner.” –Fumba C.

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BRINGING ATTENTIVENESS INTO PHYSICAL THERAPY Mindful March:

In recent years, you’ve likely noticed your attention being pulled in a million different directions. Between being bombarded with emails, text messages, social media updates, work projects, home duties, errands, and family events, you’re bound to feel overwhelmed or stressed at least a time or two weekly. While experiencing a certain low level of stress is a mere byproduct of everyday life, chronic stress can lead to a number of serious health problems. These include anxiety, depression, digestive issues, heart disease, and muscle tension and pain. Since our team here at Gilbert Physical Therapy is in the business of helping our patients eliminate pain, their stress levels are something we must take into account. Contrary to popular belief, rehabilitation requires just as much emotional strength as it does physical strength. This is where mindfulness comes into play. Dr. Ronald Epstein defines mindfulness as“a purposeful, nonanxious, reflective presence that can be applied to any aspect of practice.”Essentially, mindfulness is all about intentional awareness. Whether you’re doing trivial tasks like brushing your teeth or more complex chores like spring-cleaning, being mindful will help you retain your focus rather than allowing your attention to be drawn toward other projects. In a physical therapy setting, studies conducted by the American Mindfulness Research Association (AMRA) indicate that patients who practice mindfulness when completing their exercises pay closer attention

to their movements and are able to complete themmore easily at home on their own. But patients aren’t the only ones who should practice attentiveness during physical therapy sessions; therapists should too! According to the AMRA, doctors who share mindful conversations with their patients have an easier time expressing empathy and developing trust, both of which will help patients in the long run. If you find yourself dealing with chronic stress, frequent pain, or a combination of both, introducing mindful thinking into your life might help. Reach out to us today if you have questions.

SUDOKU

Beet, Mint, and Ricotta Hummus

Inspired by Bon Appétit magazine

Ingredients

1 6-ounce beet (about the size of an adult fist), scrubbed 1 15 1/2-ounce can chickpeas, rinsed and drained

• • • • •

1 garlic clove, grated

1 teaspoon kosher salt, or more to taste 1/4 teaspoon fresh ground pepper

1/4 teaspoon ground coriander

• • •

1/3 cup tahini, well-mixed 1/4 cup fresh lemon juice 1/4 cup ricotta cheese

Mint leaves, poppy seeds, and olive oil, for garnish

Directions

1. Heat oven to 425 F. 2. Wrap beet tightly in foil. On a foil-lined baking sheet, roast wrapped beet until fork tender, about 60–70 minutes. 3. While beet is roasting, blend chickpeas, tahini, lemon juice, ricotta, garlic, salt, pepper, and coriander until smooth. 4. Once beet is cool enough to handle, use a paper towel to remove beet skin. Trim root end and cut into small pieces. Add to blender or food processor, and blend until entire mixture is smooth. Add additional salt if desired. 5. Transfer to a shallow bowl, top with garnishes, and serve.

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717-591-0955 www.GilbertPT.com Hours: Monday, Wednesday, Thursday 7am to 7pm Tuesday, Friday 7am to 12pm

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Inside

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My 2 Favorite Places to Hike

Family Activities for St. Patrick’s Day Don’t Just Take Our Word for It! Merging Mindfulness and Physical Therapy Beet, Mint, and Ricotta Hummus

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Mechanicsburg Events

Mechanicsburg Events

or even at another race. You get to run your own race at your own pace and time it yourself. Compete on your own or with friends! Once you complete the distance, you submit your time to the organization to receive your medal. Sign up for the race by going toVirtual Run Events via Facebook!

St. Patrick’s Day Pub Celebration When: Saturday, March 16; 12–8 p.m. Where: Bridges Social Club Admission: $20 (must be 20+ to participate)

With over 3,000 participants showing up to celebrate St. Patrick’s Day in Philadelphia last year, One Up Events decided to host their first official pub crawl in the Harrisburg/Mechanicsburg area. There are six pubs opening their doors to participants, so you, along with your family members and friends, canmeander between places. There will also be DJs and entertainment along with food specials at select pubs. Prices will go up as the event gets closer, so be sure to purchase tickets ahead of time! 2019 Extraterrestrial Abductions Day 5K and 10K When: Wednesday, March 20 to Thursday, March 28 Where: Your choice! Admission: $20 (15 percent of each registration goes to The National MS Society, an organization d edicated to spreading awareness about multiple sclerosis.) Because March 20 is National Extraterrestrial Abductions Day, Virtual Run Events powered by Moon Joggers wants to help you to celebrate with all the UFO and alien lovers out there by hosting a virtual 5K and 10K! A virtual race is one that can be done from any location you choose. You can run, jog, or walk on the road, on the trail, on the treadmill, at the gym, on the track,

Gaudenzia 26thAnnualWomen and Children’s Conference When: T hursday, March 28 at 8 a.m. Where: BestWestern Premier: Central Hotel and Conference Center Admission: Ticket prices vary depending on chosen package The abduction of Elizabeth Smart was one of the most followed child abduction cases of our time. Fortunately, the police safely returned Elizabeth back to her family on March 12, 2003, after she had been held a prisoner for nine gruelingmonths. Through this traumatic experience, Elizabeth has become an advocate for change related to child abduction, recovery programs, and national legislation. Elizabeth triumphantly testified before her captor and the world about the very private nightmare she suffered during her abduction, which led to a conviction. For their 26th Annual Conference, Gaudenzia has asked Elizabeth to be their keynote speaker to help enable health care professionals to promote healthier outcomes for families in high-risk situations.

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