Gilbert PT - February 2019


February 2019

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EMBRACE THE NOSTALGIA Harnessing the Power of Time Travel

During these cold post-holiday months, life slows down and people have a lot more time for personal reflection. Lately, I’ve found myself thinking back on some of the most inspirational and gripping experiences I’ve had, and I can’t help but wish I had the power of time travel. That way, I could go back and relive the most important days of my life. Just for this edition of the newsletter, I want you to bear with me. Let’s pretend that I’m Marty McFly from “Back to the Future” or Billy Pilgrim in “Slaughterhouse-Five” and have actually mastered the art of time travel. With my newly harnessed power, the first day I would travel to originally took place on a nice summer’s day in 2007: the day my wife Adrienne and I got married. It was a meaningful day for a multitude of reasons. I got to see Adrienne walk down the aisle looking perfectly resplendent in her dress. Then surrounded by our families and friends, we were able to celebrate our relationship and love for each other. But as anyone who has been married will tell you, your wedding day flies by way too quickly! In fact, neither of us got to have a slice of wedding cake until 11:00 p.m. After we did the initial cutting, we were so busy thanking guests, being social, and going through the motions of all the traditions that we weren’t able to sit down and enjoy our dessert. Reliving this day would allow me to enjoy all the same fun I had the first time around, but I would take the time to slow down and truly relish how special the event was. And perhaps I’d steal a few bites of cake!

Dr. Gilbert’s daughter Emily, born in 2009.

Dr. Gilbert’s son Alex, born in 2011.

After reliving my wedding day back in 2007, I would hop in my time machine and travel a few years into the future. I’d stop in 2009, when Adrienne and I had our daughter Emily. Then, I’d stop again in 2011 to relive the day my son Alex experienced the world for the first time. Fortunately for us, both birthing experiences went really well, so there aren’t any problems I’d like to go back and resolve. But similar to my wedding day, both of my kids’ birthdays happened so quickly that it seemed like I had barely blinked and the day was over. People say you never forget the moment you become a parent. While I never will, I do think it would be great to

have the option to go back and experience the emotions, the excitement, fear, and hopefulness all over again. As my time-traveling abilities wane and I return to present day, I’ll continue to look on the memories of these three special days fondly. Maybe someday, scientists will be able to figure out a way for me to actually return to them. But for now, I guess I’ll just have to continue to do what we all do: close our eyes and embrace the nostalgia.

–Dr. Gilbert | 1

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3 Tips to Prevent Raising a Picky Eater

Full Relief of Symptoms! “I was struggling with a new and acute onset of neck pain with symptoms radiating down my shoulder, arm, and hand and fingers. I was in a great deal of pain and struggling to find relief for daily activities, work, and life. I decided to try physical therapy to find relief and healing so that I could get back to sleeping well, taking care of my family, and doing my job as a nurse without pain. PT was wonderful. I greatly appreciate the care and treatment plan provided. The staff was wonderful, kind, friendly, and encouraging — not to mention very professional and capable. I have appreciated all the care going into my recovery, which has been full relief of symptoms and tools to use at home. I am very thankful and would recommend Gilbert PT for a great experience from start to finish.” –Melissa B. 2. Avoid turning vegetables into chores. You might think that offering your child a reward in return for finishing their green beans is a good way to make sure your child gets their nutrients, but it causes more problems than it’s worth. It just reinforces your child’s perception that the green beans are the “bad” food they have to choke down before getting to the good stuff. 3. Make a variety of dishes. The more monotonous your nightly menu is, the fewer new foods your child will be exposed to, and the harder it will become to introduce healthy newcomers to the table. If your kids like green beans, great, but don’t start serving green beans with every meal just because you know those are the only veggies they’ll eat. Keep it varied and fun, and your kid’s palate will follow. You shouldn’t force your kid to eat food they don’t want to eat, but you shouldn’t cater too closely to their fussy habits either. Present them with a wide variety of the healthy options you want them to eat, and let them discover the joys of taste and texture as they grow.

When you’re trying to feed your child, keep them healthy, and prevent them from becoming one of those weird adults with the stunted palate of a 2-year-old, it may feel like you’re faced with an uphill climb. Research shows that fussy eating may be as linked to genetics as it is to upbringing, not to mention the tangle of other psychosocial factors that can fuel a child’s inscrutable food preferences. That said, there are ways to help your child foster a healthy relationship with food and encourage them to be adventurous eaters. 1. Keep your expectations in check. When a child first encounters a new food, they’re going to give it the side-eye. That’s natural. In fact, according to a 2003 study, it may take as many as 12 “exposures” to a new food for it to become familiar, much less something they want to eat. If you put too much pressure on them to eat every last bit of the new food, that particular food won’t fare well in their memories and you’ll have to fight those negative associations from then on. Instead, talk about the new food as you’re preparing it, involve your child in the preparation, and have them check it out on their own terms. Normalizing those Brussels sprouts is half the battle.

Don’ t Take Our Word For It

Patient Testimonial

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Winter is often the season of pain for people with arthritis. The exact science behind the connection between joint pain and cold temperatures is unknown, but there’s no doubt symptoms can worsen during the chilly season. If you’ve noticed an increase in joint pain during these colder months, here are a few things you can do to relieve your symptoms. Start by accepting that the discomfort associated with winter is real. Once the weather turns chilly or rainy, patients all over the country seek treatment. One likely reason is that the synovial lining of the joints, which is filled with fluid that bathes joints and keeps cartilage healthy, reacts to barometric and temperature changes. The good news is that there are ways to protect vulnerable joints as the weather grows cold. Try to maintain your level of movement, especially on those really chilly days. Staying active is better for function and mobility. Cutting down on activity only leads to decreased range of motion and more joint pain. Additionally, many of the people who become less active in the winter tend to put on a few pounds, which can also increase pain. Another way to protect your joints is by dressing warmly. Added layers keep the core body temperature warm, which in turn keeps your joints warm. Be sure to add some gloves, scarves, warm boots, and long johns to your wardrobe to protect your skin and joints from exposure to the cold.

Lastly, stretching is key to staying pain-free during the winter and throughout the rest of the year. As people get older, their joints tend to stiffen. Tai chi and yoga are two types of stretching exercises that you can do inside to keep joints active. Gilbert Physical Therapy can help treat your joint pain without the use of medications, injections, or surgery and can keep you active during the winter months. If you notice that your joint pain is getting worse as the temperatures drop, give our office a call to schedule an appointment.


Spicy Salmon Tartare

Inspired by Epicurious


1 8-ounce boneless, skinless salmon fillet 1 tablespoon fresh lime juice

3/4 teaspoon fresh ginger, peeled and finely grated

• • •

1 1/2 teaspoons fresh cilantro, minced 1 1/2 teaspoons fresh chives, minced

1/4 teaspoon lime zest

1/4 cup cucumber, seeded and finely diced 1 1/2 teaspoons jalapeno peppers, seeded and minced

1 1/2 teaspoons grape seed or vegetable oil

• •

Salt and freshly ground pepper, to taste

1 1/2 teaspoons shallots, minced

Crackers or chips, for serving


1. Place salmon in freezer for 20 minutes to make slicing easier. 2. Meanwhile, prepare other ingredients for mixing. 3. Thinly slice salmon into sheets and cut sheets into strips and strips into cubes. When finished, you should have 1/8-inch cubes. 4. In a mixing bowl, combine salmon with all other ingredients. Season with salt and pepper. 5. Garnish with chips or crackers and serve. | 3

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


5103 Carlisle Pike Mechanicsburg, PA 17050


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My Experience as Marty McFly

How to Raise Adventurous Eaters Patient Testimonial Ways to Avoid Winter Joint Pain Spicy Salmon Tartare Mechanicsburg Happenings

Mechanicsburg Happenings

on the road, on the trail, on the treadmill, at the gym, on the track, or even at another race. You get to run your own race at

Valentine’s Day Celebration for the Family! When: Saturday, Feb. 9; 8–11:30 a.m.

Where: The Hub Admission: Free

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 to Virtual Run Events via Facebook! Doric String Quartet When: Wednesday, Feb. 20; 8–10 p.m. Where: Market Square Concerts Admission: $35 regular admission; student and senior discounts available The award-winning Doric Quartet from the UK returns to Pennsylvania with an educational and fascinating program that offers a comprehensive view of string quartet literature. From a classical masterpiece by Joseph Haydn, considered the father of this genre, to a romantic gem by Mendelssohn and a pinnacle of modernism, the “String Quartet No. 5” by Bartók, this concert has something for every music lover. There will also be a preconcert talk by Dr. Richard Strawser at 7:15 p.m., so make sure to show up early!

The Hub is hosting a fun-filled event to help you and your kids celebrate Valentine’s Day in style this year! The kids will start by having a light but tasty breakfast. After their tummies are full, kids can take part in arts and crafts where they can make themed cards and decorate picture frames. To round out this great event, a professional photographer will take pictures you can take home with you to put in the decorated frame — free of charge! 2019 Virtual Love Your Pet 5K & 10K When: Wednesday, Feb. 20 to Thursday, Feb. 28 Where: Your choice! Admission: $20 (15 percent of each registration goes to PetSmart Charities, which are committed to end pet homelessness.) Because Feb. 20 marks “National Love Your Pet Day,”Virtual Run Events powered by Moon Joggers wants to help you to celebrate all of the animals you love so much with 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

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