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APRIL 2023
THE MOST IMPORTANT INVESTMENT OF YOUR LIFE Decisions Today Make a Healthier Tomorrow
The first way is to think about the long-term implications of your genetics. Like the money you start your financial investments with, we all have a genetic disposition or starting point with our health. For me, it’s coronary heart disease. In 2019, my dad suddenly passed away from a heart attack at age 58. My family wasn’t expecting it as my father seemed healthy and was relatively young. After his passing, I realized I didn’t know anything about my dad’s family history and wondered if my dad’s heart attack
people, but rather than being sad about the possibility of something happening, let’s change the narrative! In the financial world, advisors can look at the money you have right now to predict how much you’ll need in the future to live comfortably, and your genetics are no different. Just like financial planning, you can use your genetics as the data you need to take preventative measures.
Most people know the importance of investing their money for a future payoff; take a little out of your paycheck today to take care of yourself later when you retire. This thought process is standard in the financial industry, that giving up a little money now is worth the larger payoff down the road. In health care, no one ever talks about this. People view gym memberships, visits to a chiropractor, acupuncture, or other therapies as extra costs. Sometimes, it’s these expenses that ultimately deter people from ever trying to get into better shape. But what happens when you’re retired with all the money you need and not healthy enough to enjoy it? I want everyone to view their health care like their finances — as an investment in their future. Yes, your gym membership will cost you money every month, and so will a visit to an acupuncturist, but these costs are not arbitrary; they are meaningful ways you’re investing in your future. That way, the “you” later on can enjoy life happily and healthily. And just like financial investments, some health-related initiatives have a higher return on your investment than others. So, how can you make valuable investments in your long- term health?
If you don’t know your family’s genetic history, you can invest in a genetic test or talk
was a one-off event or part of a larger genetic pattern. So, one day, while having lunch with my mom, I asked her to tell me about my dad’s family history and health. “Well,” she said,
to family members like I did to get some of the health-related answers you’ll need. It’s also essential to get routine bloodwork and checkups with your doctor so you
“I WANT EVERYONE TO VIEW THEIR HEALTHCARE LIKE THEIR FINANCES — AS AN INVESTMENT FOR THEIR FUTURE.”
“you know, your grandfather on your dad’s side also passed away when he was pretty young.”
know where your health stands today to make better decisions for the future. And, once you understand what health issues your genetics may predispose you to, we can help you develop a plan to make the proper investments today for the best long-term health payoff. So, rather than playing catch up for the rest of your life, invest in your future self today. If you need help getting started, give us a call at 973-585-4990 . We can help you identify the
“Okay, what did he pass away from?” I asked.
She replied, “I bet it was actually the same thing as your dad.” It turns out my grandfather experienced the same symptoms my dad did before he passed. I knew right away this discovery was significant and suggested that I, too, was likely at risk of a heart attack later in life. So, I started making critical decisions in my daily life now to help improve my health and reduce my risk of a heart attack later on. I exercise, avoid eating unhealthy fats regularly, and most importantly, invest in my health by getting regular checkups.
fundamental changes you can make to see the most significant return.
-Dr. Natty Bandasak
I also understand these genetic predispositions can be scary for many
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Avoid Risks With These EASE INTO TH
Every other month, new dieting fads seem to take the world by storm. Some popular diets aren’t beneficial, while others have incredible health benefits, so how do people know what’s worth trying? Luckily, one recent diet out there may be a little bit more credible than the rest: the Nordic diet. Nutritionists, scientists, and chefs decided to create this diet in 2004 to help slow obesity rates and unsustainable farming practices in Nordic countries, but it might help residents of the U.S., too! NEED A NUTRITIONAL BOOST? Try the Nordic Diet!
As the weather gets warmer and the sun starts shining again, many people will begin to take their physical activities outside. This is a fantastic way to get some vitamin D while staying active, but it’s important to remember to ease into this outdoor transition, especially if you’ve been mostly inactive during the winter months.
So, if you want to spring into outdoor activities this season, here are some essential things to remember as you start.
NO 1: REMEMBER THE SUNBLOCK! During the winter, the sky is primarily cloudy, which obscures the sun’s rays. In the springtime, the UV index is much higher, which means it’s easier to get sunburned or put your skin at risk. So, when you head outside to move your body, give your skin a quick sunscreen slather! NO 2: DON’T UNDERESTIMATE THE POWER OF A WARM-UP. Cold muscles are always more prone to injury, even when the weather outside is warm. Start your day of activity outside with a few jumping jacks or a walk in place to get your body ready. CODY’S FUN FACT
The Nordic diet emphasizes consuming food high in protein, complex carbohydrates,
and healthy fats. Fruits, vegetables, and seafood are common on Nordic diet menus, but what
separates the Nordic diet from the others is that it uses canola oil, which has less saturated fat than olive oil and other processed options. You’re supposed to eat a decreased amount of sugar and twice the amount of fiber and seafood than a typical diet. Some phenomenal physical health benefits come with switching over to the Nordic diet. It helps reduce inflammation throughout the body and can even reduce your risk of getting Type 2 diabetes, cancer, and heart disease. Many people who tried the diet noticed decreased cholesterol and lower blood pressure while they followed these guidelines, even saying they lost weight or had an easier time staying in shape. You may have seen the Nordic diet on the news after Noma, a three- Michelin-star restaurant known for its Nordic menu, recently closed in Copenhagen. Food critics and patrons rated this restaurant as one of the best in the world, but the owner found the grueling hours and intense workplace culture unsustainable. So, still wanting to work in the food industry, he converted Noma into a food laboratory. You can change and improve your diet anytime, but experts recommend the Nordic diet for its many health benefits. Make sure you pick up whole grains, fruits, vegetables, fatty fish, and other items next time you go to the grocery store. You’ll be amazed how what you eat can improve how you feel.
Dr. Matt enjoys rooting for the Knicks, Yankees, and Giants!
-Cody
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NO 3: START SLOW! If you haven’t been moving your body much lately, don’t expect to run a 5K just because you’re outside. Start with a brisk walk, and slowly increase your speed and distance as you feel more comfortable. Or, if you’re looking to exercise using your body or weights, keep the intensity light the first few sessions as you acclimate to the heat, sun, and increased humidity this time of year. NO 4: HELP YOURSELF KEEP IT UP BY ATTENDING OUR RECOVERY SATURDAY SESSIONS! In our newsletter last month, we announced we would start offering two Saturdays monthly to focus on our clients’ recovery. These recovery days are an excellent opportunity for anyone starting to get active after the winter to increase their ability to bounce back and push forward with their new outdoor fitness initiatives. e Outside Exercise Tips HE OUTDOORS
One thing we want all of our patients to know is just because they’ve suffered an injury, it doesn’t mean their athletic career is over. But don’t just take it from us; take it from Logan Wadle, a high school wrestler who became one of our patients after a shoulder injury. Logan tore his labrum, or the soft tissue surrounding the ball and socket in our joints — like the shoulder. During wrestling practice one day, Logan could feel his shoulder popping in and out of the socket and later felt pain in the area. This pain led Logan to the doctor to check out his injury, who ordered an MRI confirming the tear in his labrum. The doctor told Logan, “You can have surgery to fix the tear if you think it will continue to bother you, but you’ll have to stop wrestling.” To Logan, there was no stopping until his wrestling season was over. So, a few months later in May, Logan underwent surgery on his labrum. After he was out of surgery, his doctor informed Logan that he had actually torn 75% of his labrum, resulting in a severe injury. Logan started physical therapy at an office near his home but wasn’t seeing the progress he had hoped for. That’s when his doctor suggested he start coming to Myokinetix! FROM TORN LABRUM TO STATE CHAMPION How Logan Wadle Finished Strong
Our Recovery Saturday dates for this month are April 15 and 29, and participation is by appointment only.
So, if you want to keep your outdoor workouts going this season, we can help! Call us at 973-585-4990 to make an appointment for one of our Recovery Saturdays. We hope to see you there!
“It’s been just awesome for me,” Logan said. “It’s been great. Myokinetix has gotten me back to where I want to be, and I
This recipe is quick to make and perfect for busy weeknights when eating healthy seems impossible. The buttery cod is low-fat and a great way to include healthy omega-3 and omega-6 fatty acids in your diet. COD AND ASPARAGUS BAKE
was cleared for the season to wrestle.”
Logan fit in here at Myokinetix among all the other athletes working hard to overcome their own injuries. He even said this camaraderie helped
INGREDIENTS:
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Oil for baking pan
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2 tbsp lemon juice
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4 4-oz cod fillets
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1 1/2 tsp grated lemon zest 1/4 cup grated Romano cheese
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1 lb thin asparagus, trimmed 1 pint cherry tomatoes, halved
him feel more confident in his shoulder’s healing process, and when the season started, he felt ready to wrestle. “I knew I wouldn’t have to worry about my shoulder, and I could just wrestle and have fun. I expected to do well, and I did,” he said. And we agree, Logan did do well. In fact, he was able to finish his senior year of wrestling in the best possible way. During his last season, post- injury, Logan secured 100 wins and won the state championship. He was the first winner from his high school in over 20 years. Now that’s what we call a recovery!
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DIRECTIONS:
1. Preheat oven to 375 F. In a 15x10x1-inch baking pan brushed with oil, place cod, asparagus, and tomatoes. 2. Brush cod with lemon juice, then sprinkle with lemon zest. Sprinkle cod and vegetables with Romano cheese. Bake until fish flakes easily with a fork, about 12 minutes. 3. Remove pan from oven; preheat broiler. Broil cod mixture 3-4 inches from the heat source until vegetables are lightly browned, about 2-3 minutes.
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Let’s Change the Narrative Around Health Care PAGE 1 What Is the Nordic Diet? PAGE 2 April Recovery Saturday Dates Are Here! PAGE 2 Cod and Asparagus Bake PAGE 3 Logan Wadle’s Shoulder Recovery Story PAGE 3 Go Fly a Kite! PAGE 4
FLY A KITE LIKE A PRO 3 Expert Tips and Tricks
Flying a kite is a quintessential spring activity, especially for children. But if you struggled to keep your kite in the air as a kid, you’re not alone. Fortunately, you can use a few simple tricks to significantly improve your skills — and help your child become the best kite-flier on the block. FIND THE RIGHT SPOT. Hopefully, it goes without saying that you shouldn’t fly kites near power lines. Flying it near trees and cars is also a bad idea. It’s best to have at least a quarter-mile open space around you for safety and the best wind conditions. Beaches, empty sports fields, and parks with wide open areas are the perfect places to get your kite airborne. HAVE THE WIND AT YOUR BACK. Literally! This position will allow you to watch your kite as it ascends into the air. On a sufficiently windy day, simply holding the kite up by its lowest point and letting go as you unspool your string will
be enough to launch it into the sky. When it’s not windy enough for your kite to take flight, try a long-line launch by unspooling about 50 feet of string in a straight line and then taking off running.
Remember that kite-flying simply won’t work on some days. If your kite keeps crashing tail first, it may indicate too little wind, while a head-first kite fall may mean too strong a breeze.
KEEP IT TIGHT. Launching your kite is usually the trickiest part of the process, but keeping it aloft isn’t always straightforward. To ensure your kite stays in the air, you must retain tension on the string — but not too much. It’s time to reel out some of the line when the kite begins to tug. But too much string can weigh down your kite and bring it back to earth. When your line starts to slack, slowly spool it in until it feels taut. Keep your eyes on your kite and
your mind on the reel, and you’ll be flying like a pro in no time.
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