September 2018
FIRST DAYOF SCHOOL W hat N ervous P arents S hould K now
In a couple of months, we will be expanding to include a Pilates Studio with a full-service Pilates apparatus and classes focused on body and mind centering for patients of all rehab stages. Pilates has changed my life. Today I enjoy an active lifestyle despite injuries on my previous path. I love being in nature, hiking, biking, dancing, gardening, riding on horseback, and just about everything that involves action, but this wasn’t always possible. A few years ago, I suffered a debilitating neck injury. It was hard for me to focus and sleep, treating patients was painful, and even laughing hurt. I felt devastated and overwhelmed. This is where my Pilates story begins. I learned how to find my center, reconnect with my inner core, stabilize myself, and bring balance and peace back into my life. I studied newmovement strategies to make up for the deficits, and learned to move from a place of strength. Today I am stronger than ever, and Pilates was a big part of that. MONTHLY MOMENTS Bettina’s
Children are constantly reaching new milestones. Whether a child is preparing for their first dance, earning their driver’s license, or heading off to college, success in navigating these events is often determined by the kinds of experiences parents share with their children when they are young. One of the earliest milestones a child encounters is the first day of kindergarten, a sometimes overwhelming event that many parents struggle to navigate. The good news is that parents who have already endured the struggle can offer advice to assuage the fears of newer parents. TEACH THEM THE BASICS Everyone knows that the primary purpose of school is to educate, but there are some basic things you should consider teaching your child before their first day. One mother recently wrote to USA Today encouraging fellow parents to teach their kids the ABCs, numbers, and a handful of useful vocabulary words. Additionally, kindergarten teachers encourage parents to make sure their kids know the basic elements of hygiene. One common example is knowing how to use the restroom by themselves. Teaching your child how to properly flush the toilet and wash their hands before they enter the classroom will help ease any fear of going to the bathroom alone, and it will also benefit their teacher. Finally, be sure your child knows how to open all their lunch containers. Children often don’t have a lot of time to eat, so ensuring that your child can open their containers and start devouring their lunch as soon as possible is good practice.
Are you ready to start your first day of Pilates school with us?
-Bettina Neumann
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Cover story, continued ...
BE INVOLVED
IT’S OKAY TO BE EMOTIONAL
prepared. You might feel excited for them to experience this new milestone. Or, you might feel nostalgic thinking about how quickly they have grown up. Any or all of these emotions are perfectly normal, but remember this: That small hand you struggle to let go of at the start of the day will be the same one waving excitedly at you at the end of it.
Perhaps even more important than teaching the basics is being an advocate for your child. Being an advocate can mean things like giving your child’s teacher pertinent information on allergies, learning styles, or educational accommodations; meeting with administration and the school nurse to establish professional relationships; asking questions about unfamiliar processes; and knowing your child’s educational rights. Every child has a right to a free and appropriate public education (FAPE), so if your child needs extra time on tests or additional materials to help understand content, communicate with your local Parent Training and Information Center to find an advocate who can assist you with these types of accommodations. Another key way to get involved in your child’s education is to volunteer in the classroom when you can. This can help you stay involved in your child’s education and forge a bond with your child’s educators.
With all of these changes, one of the most important things to remember is that it is okay for you to be emotional. Whether you are sending your first, third, or eighth kid off to school, the situation is bound to stir up deeper emotions. You might feel stressed because you aren’t sure that they are fully
schedule so you never miss a beat. And apps like Mealime and MealBoard give you the ability to whip up food that is cost-effective and delicious. TEAMWORK MAKES THE DREAMWORK While you’re busy trying to rally the troops at soccer practice, the scene at home resembles a horror movie. Laundry is piling up, food is spoiling in the fridge, and the dust bunnies around the house now have names. Housecleaning is a part-time job in its own right. The only way to stay on top of duties around the house is to work together. A chore chart with clear responsibilities is a great place to start. Whether you have one child or eight, everyone is capable of pitching in. You can have all the organizational abilities in the world, but the best way to manage life’s madness isn’t by directing day-to-day tasks; it’s by managing stress. Instead of using these tools to control life, look at them as a way to free up time so you can decompress and enjoy the things you love. Need a Personal Assistant to Manage Your Kids’ Crazy Schedules? Try These 3 Tips Instead
School has started. Youth sports are in full swing. Work is crazy. Food has become more about necessity than enjoyment. All of this can only mean one thing: Fall has begun. The crazy schedules this time of year can make it tough for parents to keep their heads on straight; making it through the insanity sometimes feels more like survival than life. But there are tactics you can employ to turn the tide and find more time for yourself. TAG TEAM There’s no reason to try to do everything on your own. The phrase “It takes a village to raise a child” exists because managing the stressors of life requires help. A great place to start is by establishing car pools with a parent group you trust. You can alternate drivers weekly, which provides the opportunity for you to focus your attention on other priorities — or if you’re lucky, have some freedom. THE RIGHT TOOL FOR THE JOB
Technology makes organization easier and more accessible than ever. By using a tool like a shared calendar, you can coordinate the entire family’s
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WANT TO GET THE MOST OUT OF YOURWORKOUT? Give Your Body a Boost With a Creatine Supplement
You work hard, eat right, and push yourself to the limit day after day, but are you still placing results on the table? A quality creatine supplement can help you get the most out of your workout and diet. IS CREATINE RIGHT FOR ME? Creatine can benefit virtually anyone who wants to improve their fitness because it allows your body to produce more ATP, which is converted into energy during exercise. Supplementing with creatine has proven to increase strength, hypertrophy (muscle growth), and sprint performance. A 2018 study published in Experimental Gerontology showed that creatine can even improve cognitive function. IS CREATINE SAFE? Creatine has been the subject of more research than nearly any other fitness supplement and is generally considered to be safe. Claims that it causes kidney and liver damage have been debunked by study after study. Some people do find certain types of creatine cause GI distress, but this can be fixed by trying a different type. Another common myth is that creatine causes weight gain. While you might see a slight increase in water weight in the first few days, this is temporary. In most cases, any long-term weight gain is actually due to an
increase in muscle and decrease in fat. WHAT KIND OF CREATINE SHOULD I BUY? Your body naturally produces creatine, and you can find it in beef, poultry, and fish. To consume enough creatine to really see a difference in performance, however, you need to take a supplement. There are several forms of creatine on the market, but creatine monohydrate and micronized creatine are your best options. Most creatine studies test the monohydrate type and have proven its efficacy. Monohydrate is also the cheapest type of creatine, so it’s a win for your body and your budget. Micronized creatine is basically the same thing, but it’s slightly easier to absorb because the molecules have been divided. If you find that monohydrate causes bloating or an upset stomach, try the micronized version. HOW ANDWHEN DO I TAKE CREATINE? Take 6–12 grams per day after your workout to replenish spent creatine stores. Some people swear by creatine “loading” (taking a large amount for the first 1–2 weeks), but it’s debatable whether this method is helpful. The important thing is to take it every day and give your body a few weeks to reap the benefits of the supplement.
Take a Break!
Inside-Out
GRILLED HAM AND CHEESE
Want to take your grilled cheese game to the next level? This recipe calls for cheese both inside and outside the sandwich, adding a crispy crunch to the grilled cheese experience. It’s a quick, delicious weekday dinner option thewhole familywill love.
Ingredients
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8 slices of bread (Pullman works best)
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1/2 cup freshly grated Parmesan cheese (preferably Parmigiano-Reggiano) 1/2 pound Swiss cheese, sliced 2 tablespoons Dijon mustard
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4 tablespoons unsalted butter, room temperature 8 ounces ham, thinly sliced
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1/4 cup apricot preserves
Directions
Recipe courtesy of Food & Wine magazine 1. Butter each slice of bread on the outsides and sprinkle with Parmesan. 2. Layer ham and cheese evenly on top of 4 slices of bread. 3. Spread apricot preserves and mustard across the other 4 slices. Press sandwiches together. 4. In a cast-iron skillet or large sauté pan over medium heat, grill sandwiches until golden, about 3 minutes per side. 5. Cut in half and serve.
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risingsunphysicaltherapy.com (415) 282-4083 M-F 8:00 am - 7:00 pm
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INSIDE THIS ISSUE Bettina’s Monthly Moments PAGE 1 How Parents Can HelpTheir Kindergartner Succeed PAGE 1 3 Tips to Help Organize Your Crazy Life PAGE 2 Is a Creatine Supplement Right for Me? PAGE 3 Take a Break PAGE 3 Inside-Out Grilled Ham and Cheese PAGE 3 3 Steps to Staying Pain-Free in the Car PAGE 4 Long commutes will always be a pain in the neck, but the discomfort doesn’t have to be literal. Developing stiffness or soreness in your upper back and neck is all too common in the driver’s seat. It’s annoying at the time, and repeated incidents can lead to more chronic problems down the road. Luckily, there are a few simple steps you can take to prevent this pain from developing behind the wheel. MAKE ADJUSTMENTS If you frequently experience neck pain while driving, the position of your seat and mirrors may be the issue. Ideally, you want the back of your driver’s seat to be almost straight, at about a 100-degree angle to the seat. If you find yourself leaning forward to reach the steering wheel from this position, shift the whole seat forward. In older cars without built-in lower back support, it’s a good idea to slide a small pillow between your back and the lower part of the seat.
EASY RIDER
Avoid Neck Pain While Driving
After you have your sitting position figured out, make the necessary adjustments to your mirrors. You should be able to glance at each with minimal headmovement. Constantly bobbing or craning your neck to see what’s behind you is a surefire way to develop neck and shoulder pain. STAY IN THE CLEAR A dirty windshield can be just as bad as poorly adjusted mirrors. Having to lean forward to see when sun and dust cut your visibility causes stress as your neck muscles accommodate. In general, poor vision is a consistent source of these sorts of aches and pains, so it’s a good idea to ensure you have the right pair of glasses (including shades) every time you drive. LET OFF THE GAS Normally, good sitting posture entails having both feet firmly planted on the floor. Drivers don’t typically have that option unless they literally put the pedal to the metal. During
long drives on the highway, cruise control is a great option to give your feet a welcome rest. Otherwise, pull over to take a break and stretch your legs if you feel your neck beginning to tense up. There are also preventative measures you can take to avoid pain and discomfort before your next road trip or traffic jam. If you find yourself haunted by chronic neck, back, or shoulder pain no matter how long you drive, it may be time to contact a trusted physical therapist. These may be signs of more serious issues, but physical therapy can help you live and drive pain-free again.
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