EMPOWERMENT P O S T
DECEMBER 2018
WWW.EMPOWERPTAI.COM | (949) 545-7007
LEARNING MORE ABOUT US AND OUR GOALS Empower Physical Therapy & Aquatics Institute is located within the Corporate Medical Plaza in Ladera Ranch. We offer the highest level of patient care in a comfortable setting, using the most up-to-date treatments available for all orthopedic injuries to the spine and extremities. We’re proud to help our clients with hip and knee pain, sports injuries, post-surgical rehab, back pain and sciatica, and many more conditions. Our head physical therapist's reputation for excellent patient care
spans over 18-years of satisfied clients, who recommend Maryam Hamidi, M.P.T, to their friends and family. We dedicate ourselves toward getting each of our patients back on their feet. Our expert treatments will empower you to lead a practical and fulfilling life. Our goal at Empower PTAI is to be South OC's premier center for physical therapy. University in Southern California, earning her master's in physical therapy in 1999. Since then, she has performed as a physical therapist at Hoag Hospital, St. Joseph, and Memorial Home Health Division where she utilized a multitude of modalities as well as manual therapy to treat a broad range of orthopedic conditions. Maryam Hamidi, MPT, ATRI Maryam graduated from Loma Linda
DID YOU KNOW? Direct Access approved in the state of California allows you to see a physical therapist without a referral from a physician. Your physical therapist is able to evaluate and treat your symptoms and refer you to your physician for any atypical indications.
–Maryam Hamidi OUR SERVICES
• •
Orthopedic
Pre and Post Surgical
• Aquatics • ASTYM • Tendon/Ligament Disorders • Muscle Injury/Disorders • Joint Injuries/Disorders • Pain Management • Myofascial Pain • Neck Pain and Headaches • Back Pain and Sciatica • Low Back Pain • Shoulder Pain • Knee Pain • Sports Injuries • Mindfulness Training • Mental Performance Coaching • Private Pilates
JOIN US AT OUR OPEN HOUSE DEC. 8, 2018 9:00 AM – 4:00 PM
STOP THE PAIN & START RECOVERY FASTER! WITH DEEP TISSUE LASER THERAPY SURGERY FREE • DRUG FREE • FAST ACTING FREE WELLNESS ASSESMENTS • FOOD & DRINKS • ENTERTAINMENT! FREE LASER TREATMENTS (ON A FIRST-COME, FIRST- SERVED BASIS) DURING OUR OPEN HOUSE! *RESERVATIONS REQUIRED
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MULTICULTURAL CELEBRATIONS TEACH YOUR KIDS ABOUT WINTER HOLIDAYS
According to the Pew Research Center, Christmas is the most celebrated December holiday in the U.S. Yet, like the melting pot it is, the U.S. contains many cultures from across the globe, each with their own traditions. Teach your kids about some of the holiday celebrations from different cultures this season. KWANZAA Created in 1966 by black studies professor Maulana Karenga during the Black Nationalist Movement, Kwanzaa is a seven-day celebration and reflection period for African Americans. The week offers African Americans the opportunity to connect with African culture and history by celebrating the seven principles of African heritage, which include unity, self- determination, and creativity. HANUKKAH Hanukkah pays homage to a two-year Jewish rebellion against an oppressive Greek-Syrian government that took them captive in an attempt to eliminate Judaism. The tradition of the eight-day celebration and the lighting of the menorah candles comes from the story of
a miracle that happened during the rebellion, when a one-day supply of oil burned for eight days in a temple. DIWALI Though celebrated in late fall, Diwali is a Hindu holiday that’s known as the festival of lights. Its main purpose is to celebrate the triumph of good over evil, and the five-day festival includes the lighting of candles or lamps, feasting, and giving gifts to family and friends. Diwali also celebrates the Hindu new year and is the largest, most widely celebrated festival in India. This is not an exhaustive list by any means, but educating your children about holiday practices other than Christmas will give them a broader worldview and inspire them to gain further knowledge about cultures outside their own. Your local library is a great resource for children’s literature on these holidays, and there are also TV programs from PBS that feature episodes on these traditions. Enjoy the winter holiday season, however you decide to celebrate!
SURVIVING THE SEASON OF SWEETS HOW TO INDULGE YOUR SWEET TOOTH WITH LESS SUGAR
Cookies, cakes, and pies, oh my! The holiday season is brimming with sweet treats of all kinds. Sometimes it can feel like candy and sugary desserts are around every corner, and yet you still want to indulge. However, when you consider that over 50 percent of Americans are insulin-resistant, prediabetic, or diabetic, that piece of pumpkin pie with whipped cream starts to look more dangerous than appetizing. During the holidays, how can you satisfy your sweet tooth without worrying about consuming excessive sugar and calories? Skip the candy and go for the fruits and nuts. Keeping a bowl of fruit and nuts nearby can help keep sugar
cravings at bay. Dried fruits, such as cranberries, pineapple, or apricots, are both sweet and nutritious. Just be sure to check the packaging for added sugars. You can even make your own dried fruit with a food dehydrator. This way, you are completely in control of the ingredients. No matter what you do, just be mindful not to overindulge. Dried fruit is high in sugar and calories, but the fiber and vitamins make fruit much healthier than just about any other sugary treat. Another way to cut down on your sugar intake is to use dark chocolate in all your chocolate-based treats. Dark chocolate has about half as much sugar as milk chocolate, twice as much
healthy fat, less cholesterol, 4–5 times more iron, twice as much potassium, fewer carbs, and more flavonoids and theobromine. The antioxidant properties of the theobromine and flavonoids make dark chocolate as good for your heart as it is for your soul. If you have a recipe that calls for chocolate, reach for the dark stuff, whether it’s dark chocolate chips, cocoa powder, or baking chocolate. While it may seem as though everyone and their grandma is overindulging in sugar this season, know that you have the choice to opt for healthier sweets. And come New Year’s, you won’t have to spend the first few months of 2019 working off that extra cookie weight.
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SLIPPING AND FALLING WHEN YOU CAN’T STOP THE FALL, ROLL WITH IT Slick roads and icy sidewalks become part of the landscape every winter, and every year the risk of falling is very real. For many people, avoiding a fall can be difficult enough without ice coating every walkable surface. Young or old, here are a few ways you can stay on your feet this month. IF THE BOOT FITS The correct footwear can save you from a nasty tumble or heart-stopping slip. Finding boots that are specifically designed to keep you steady on a slippery surface is a must. It's also a great idea to buy waterproof footwear to keep your feet warm and dry in the snow. Ice cleats can be helpful as well; they slip over your regular shoes and give you the added grip you need. If you don’t want to wear your winter
boots anywhere but outside, bring an extra set of shoes with you so that you can switch once indoors. ONE STEP AT A TIME It's important to move cautiously when you’re on an icy sidewalk. Make sure to keep your feet flat while you’re walking and your hands out of your pockets, which will help you balance should you start to slip. It also helps to spread your weight out evenly by not walking with your feet close together. Try not to be distracted when you’re walking on ice — keep your eyes forward and make sure you know where you’re placing your feet. KNOWING HOW TO FALL Unfortunately, even with all the precautions in the world, falls still
happen. While no one has invented a way to trip and fall gracefully, there are a few ways you can avoid a serious injury when it does happen. If you find yourself starting to fall, lean forward to help prevent a direct impact to your spine or the back of your head. Try to roll with it, or, if you’re falling backward, try to land on your bottom. Also, try not to catch your full weight with your arms or hands, as that can lead to broken arms or wrists. If you do slip and fall this winter, it’s important to address your injury. It's better to seek out medical attention than ignore the problem, which can only get worse the longer you put it off.
TAKE A BREAK!
CAULIFLOWER SOUP 30-MINUTE
Inspired by Good Housekeeping
INGREDIENTS •
•
4 cups low-sodium chicken broth or vegetable broth
1 small head cauliflower (about 2 pounds), cored and sliced
• • • •
1/2 cup heavy cream
1 tablespoon unsalted butter 1 tablespoon extra-virgin olive oil
• • •
1 leek, chopped
1 medium onion, chopped 2 cloves garlic, finely chopped
Salt and pepper, to taste
DIRECTIONS 1. In a large pot over medium heat, melt butter into warm oil. Add onion and leek, season with salt and pepper, and cook until tender, about 10–12 minutes. 2. Stir in garlic and cook for 1 minute. Add cauliflower, broth, and cream. Simmer until cauliflower is tender, about 15 minutes. 3. Using a blender, purée in batches until smooth. 4. Top servings with a drizzle of olive oil and a pinch of pepper.
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(949) 545-7007 | www.empowerptai.com
PRSRT FIRST-CLASS MAIL USPOSTAGE PAID BOISE, ID PERMIT 411
777 Corporate Drive, Suite 160 Ladera Ranch, CA 92694
INSIDE THIS ISSUE 2. TEACH YOUR KIDS ABOUT HOLIDAYS INDULGE YOUR SWEET TOOTH WITH LESS SUGAR THIS HOLIDAY SEASON 1. LEARNING MORE ABOUT US
3. 4.
HOW TO SLIP AND FALL THE RIGHT WAY
HOLIDAY DECORATION TOURS
CHRISTMAS TOURS GET AWAY AND BE FESTIVE THIS HOLIDAY SEASON
RANCH CHRISTMAS IN JACKSON, WYOMING
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 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.
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.
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 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
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