Take a look at our March newsletter!
physical therapy and rehabilitation
March 2025
3600 Miller Road, Flint, MI 48503 • 810-620-8042 • horizonptflint.com
THE POWER OF FOCUSING ON WHAT MATTERS MOST WORK SMARTER
A well-known author once said, “Our focus is our future, and what we focus on in life will multiply.” In recognition of Read Across America Day on March 2, a book I read recently, “The 12 Week Year” by Brian P. Moran and Michael Lennington, did a great job driving that point home. The authors recommend that we should not think about life in years and instead frame our goals in 12-week intervals. The book has helped me focus on what is important and inspired a greater sense of urgency to accomplish it. When I first heard about the book, its title sounded gimmicky, but my coach urged me to read it. “It’s not what you think,” he said, and he was right. The authors’ advice on structuring your schedule based on three different types of time blocks is a helpful tool for making your days as productive as possible. and focus on high-value strategic work that drives your goals, such as planning, creating, and problem-solving. This tool has helped me prioritize my tasks more carefully. Am I focusing during this block of time on work aligned with my purpose? Will this help me get where I am trying to go? For example, although participating in a fundraiser might not seem like a strategic task, it can build relationships that will lead to future speaking engagements and raise our profile in the community. And when considering tasks that aren’t aligned, I am learning to say no. The first is the Strategic Block, three hours you set aside once a week to eliminate all distractions
The second block is a Buffer Block, a 30- to 60-minute period used to get low-value tasks out of the way, such as answering emails. This advice helped me realize that many routine tasks spill over into my evening time with my family, which is more important to me. Rather than allowing that to happen, I must set aside time to get these tasks out of the way. The last block is a Breakout Block — a three- hour period taken weekly during the workday for personal rejuvenation and renewal. This time should be reserved for enjoyable, fulfilling activities that relax and refresh you and recharge your energy, such as exercising, pursuing hobbies, or being with your family. The Breakout Block is vital to maintaining balance in life, preventing burnout, and sustaining high productivity over time. I have never made a habit of setting aside time for relaxation. But I’m realizing that doing so could be as simple as getting a haircut or organizing my home — activities that energize me, clear my mind, and leave me better equipped to complete other tasks. The authors also ask you to plan your “ideal week.” I’m asking myself, what is my ideal week? And what do I need to do with my family so they have an enjoyable time with me? This book has helped me make progress toward building the type of life I want. It could be useful
to you, too, readers, in making time for your most important priorities. For example, some people bypass their need for physical therapy because routine tasks take too much time out of their day. But viewed in the time frame of “The 12 Week Year,” getting that therapy may be critical to ensuring your long-term health and well-being — and improving your chances of living life to the fullest! -Dr. Jerome Adams
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YOU ARE WHAT YOU EAT A Beginner’s Guide to Counting Macros
Counting macronutrients (macros) is not just a fad diet — it’s a lifestyle change. Though the diet has grown in popularity, it’s one of the most effective and safest ways to support weight loss, gain muscle, and improve diet quality. Some people track their macros through various apps, and others prefer to keep a diet journal. Regardless of how you choose to track, everyone’s needs will vary based on factors such as activity level, age, weight, and medical condition. If you’re unsure what macronutrients are, this short guide will help. WHAT ARE MACRONUTRIENTS? Our foods contain three main macronutrients: carbohydrates, proteins, and fats. Each plays a unique role in our bodies’ overall functioning. Macronutrients are needed in large quantities to sustain our activity levels, while their counterparts, micronutrients (vitamins and minerals), are necessary in smaller amounts. • Carbohydrates: Starches, fiber, and sugar are the primary fuel sources for your brain, muscles, and nervous system. Simple carbohydrates break down quickly into sugar energy, while complex carbs can help us feel fuller longer. • Proteins: Protein is vital to forming muscles, hair, skin, nails, bones, and enzymes. It’s primarily made of amino acids; however, we must get nine
amino acids through food because our bodies don’t produce them independently.
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Fats: Natural fats can be categorized as saturated or unsaturated. They are essential to hormone
production, temperature regulation, cell function, organ protection, and vitamin absorption. Avoid trans fats in processed foods because they are linked to certain heart problems and cancers. COUNT MACROS MINDFULLY. Your estimated calorie needs are based on age, weight, muscle mass, and activity level. The easiest way to calculate your calorie needs is to use the Mifflin-St. Jeor equation. The recommended breakdown of your macronutrients is as follows: Ingest 45%–65% of calories from carbs, 10%–35% from protein, and 20%–35% from healthy fats. Before starting any diet, consult your physician or other health care professional about any changes you want. Also, because these numbers are general guidelines, it’s best to speak with a registered dietitian to determine your macronutrient needs within those ranges.
CLIENT SUCCESS STORIES
“I feel so refreshed after having physical therapy. The Horizon team will get you together. The Horizon Squad, as I call them, cares about your health, and they work as a team, from the front desk to the back door. Thank you, The Horizon Squad.” –Leola P.
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Many people put off their desire to heal pain and stiffness or resolve mobility problems. In the rush of daily life, they are too preoccupied with routine tasks to seek help from a physical therapist. As Dr. Adams writes on the cover of this month’s newsletter, it is important to ask yourself, “What is your purpose in life? And is that purpose being diminished by your physical condition? Is failing to care for your physical health undermining your hopes and dreams?” If so, perhaps you need to prioritize physical therapy to achieve the life you want. For example, participating in sports may be one of your greatest joys, but immersing yourself in soccer or tennis triggers your chronic knee pain. Rather than confining yourself to the conventional “Rest, Ice, Compression, Elevation” (RICE) home therapy, working with a physical therapist can help you strengthen the muscles around the joint, return to play sooner, and participate longer with more stamina and endurance.
your grandkids during your retirement but find that age has weakened your muscles and sense of balance so much that you no longer feel safe doing so. A physical therapist can help you improve your flexibility, strength, and balance and show you techniques for getting up and down safely, enabling you to immerse yourself in on‑the‑floor games again. Physical therapy can even prevent the need for surgery in some cases. Michigan allows patients to undertake treatment for 10 sessions or 21 days without a prescription from a doctor. (However, your health insurance provider may require you to meet certain criteria to receive coverage.) A physical therapist can assess your condition, use massage and stretching to improve blood flow and flexibility, and suggest exercises tailored to your needs. They also can help you develop a regular home exercise program that will trigger the release of endorphins, improve your mood, stimulate your brain, and help you remain active and strong. As you plan your week, make time to reach out to us to schedule an assessment appointment. We would love to help you achieve your most important goals in life!
Have a Laugh PHYSICAL THERAPY CAN SUPPORT THE LIFE YOU WANT Move Better, Live Bigger
In another example, you may have dreamed of getting down on the floor and playing with
Inspired by EatingWell.com Creamy Tortellini Vegetable Soup
Ingredients
• • • • • •
2 tbsp extra virgin olive oil
• • • • • •
2 tbsp fresh basil, chopped 1/2 tsp ground pepper 1/4 tsp plus 1/8 tsp salt
1 cup peeled and chopped carrots 1 cup chopped yellow onion
1 tbsp finely chopped garlic
1 (9-oz) package refrigerated cheese tortellini 1 (5-oz) package baby spinach
3 cups reduced-sodium vegetable broth 1 (15-oz) can (no salt added) diced tomatoes with basil, garlic, and oregano
1 cup heavy cream
Directions
1. In a large Dutch oven, heat olive oil over medium-high heat. Add carrots and onions and cook for about 5 minutes or until onions are softened. Add garlic and cook for 1 minute or until fragrant. 2. Add broth, tomatoes, fresh basil, pepper, and salt. Bring to a boil, stirring occasionally. Reduce heat to medium, cover, and let simmer for about 5 minutes or until carrots are slightly tender. 3. Stir in tortellini. Cook until pasta is tender. Reduce heat to medium-low. 4. Add baby spinach and cream. Cook until spinach is wilted. Serve and garnish with additional basil if desired.
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3600 Miller Road Flint, MI 48503
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THIS ISSUE Inside
A Bestselling Book Helps Readers Work Smarter and Achieve More
Achieving Health Goals With a Macro Focus
Client Success Stories
Make Physical Therapy a Top Priority to Achieve Life Goals
Creamy Tortellini Vegetable Soup
The Effects of Getting Outdoors on Our Mental Health Wood You Be-Leaf It?! GETTING OUTSIDE CAN HELP YOU FEEL BETTER
POSITIVE BRAIN STIMULATION When you spend time outdoors, taking in the sunlight and fresh air, your body releases the feel-good hormone serotonin in return. Many antidepressant medications work by inhibiting reabsorption of this key neurotransmitter. Additionally, sunlight activates melatonin release, which helps regulate our internal clock. The more sunlight we get each day, the more our bodies know when it’s time to go to bed. ENHANCED FOCUS AND ATTENTION
Many of us neglect our mental health because we’ve desensitized ourselves to stress, instead teaching ourselves to “white knuckle” through the day. However, if you knew a better way to manage your stress, you could loosen the reigns more, right? Well, when was the last time you spent some time outside? Whether it’s going on a hike, tending to your garden, or riding a bike, research reveals the positive effects on your mental health of spending time outdoors. IMPROVED OVERALL MOOD
Everyone occasionally falls into a “funk.” And while it’s normal to experience that mood at times, it shouldn’t be a constant feeling. A 2010 study revealed that exercising in nature
Whether at home or in the office, our brains can go a mile a minute, focusing on everything except the task at hand. While you’re supposed to be working on a PowerPoint presentation, your brain thinks about the new tire you need and the pile of dirty dishes in the sink. A
for just five minutes improved self-esteem and overall mood. Experiencing nature often makes people feel grounded and more connected to the Earth, leading to feelings of happiness and a sense of purpose. A separate study revealed that participants who went on nature walks had increased positive emotions after the walk.
2020 study found that spending time in nature can calm the mind, allowing for enhanced focus. Further studies on outdoor play settings stated that children with ADHD were calmer after playing in green spaces than in other settings.
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