Take a look at our October newsletter!
OCTOBER 2022
6358 EDGEMERE BLVD. EL PASO, TEXAS 79925 915-562-8525
11855 PHYSICIANS DR. EL PASO, TEXAS 79936 915-855-6466
I’VE BEEN A PT FOR 35 YEARS! These 3 Things Keep Me Excited About My Job
Did you know I represent Texas in the physical therapy world’s equivalent of Congress? This summer, I flew to D.C. for our annual meeting. I dressed in my nicest slacks, tucked in my button-down, and pulled on my jacket. Then, I walked into the hotel ballroom to take my place among more than 400 delegates in attendance from all over the country. The group I’m part of is called the House of Delegates, and it’s run by the American Physical Therapy Association (APTA). We meet yearly for a formal session to listen to speakers, vote on our national leadership, and pass motions. These motions tell the APTA board of directors and staff where to focus their research for the following year so we can help patients like you even more effectively. I’m proud to be one of about 25 PTs in the Texas Delegation. The APTA House of Delegates meeting is one of the highlights of my year. It’s a great place to meet the movers and shakers of the PT field and watch our industry evolve in real time. I’m sharing this with you now because October is National Physical Therapy Month, and 2022 is my 35th year as a PT! A lot of exciting things have happened during my 35 years in practice, but these are a few of my favorites: • Physical therapy is now considered an important part of the health care field. PTs like me weren’t always recognized for our knowledge, expertise, and the many ways our care can change lives. Now, that recognition has finally arrived. • In that spirit, the state of Texas has finally given patients like you direct access to PT. Thanks to this change, you can walk through the doors of Spine & Rehab Specialists and make an appointment with me and my team without getting a doctor’s referral first! This is fantastic news for anyone with back pain, neck pain, headaches, or other musculoskeletal problems, because it will save you time, money, and hassle. There’s no need to see multiple doctors to get the treatment you need — you can start with us.
“Thanks to this change, you can walk through the doors of Spine & Rehab Specialists and make an appointment with me and my team without getting a doctor’s referral first!”
• At Spine & Rehab Specialists, we’ve seen incredible advances in our diagnostics (EMG/NCS and MSK-US). PTs have offered electromyography/nerve conduction studies (EMG/NCS) in Texas for decades, but they have never been as effective as they are today — and musculoskeletal ultrasound (MSK-US) is relatively new! Using these tools, my team and I help patients discover the mysterious causes of their neck pain, shoulder pain, knee pain, muscle weakness, and more. EMG/NCS and MSK-US are faster, more accurate, and more efficient than old methods, making it easier to determine the best treatments. With these tools, we can find the source of your pain and help you feel better faster. I’m thrilled about how far PT has come in the last three decades, and I can’t wait to see what the future brings!
–Harry Koster
P.S. If you want to celebrate National Physical Therapy Month with us, consider joining our team for the 30th Annual Physical Therapy 5K Run Walk & Roll on Sunday, Oct. 9! You can register online or in person on race day at Ascarate Park. Visit RaceAdventuresUnlimited.com to learn more and sign up.
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EMBRACING THE POWER OF NOW 4 TIPS FOR PRACTICING MINDFULNESS
Slow down. Try savoring the process of a task, even if it isn’t your favorite thing to do. Paying deliberate attention to your daily actions and activities, like doing the dishes or even folding laundry, promotes healthy focus and reduces feelings of being overwhelmed.
Have you ever sat down to eat a bowl of ice cream, then looked down a minute or two later to notice you only have one bite left? What about reaching your destination in the car and not recalling one thing about the entire trip? With the hustle and bustle of our daily lives, it’s tough to be present 100% of the time, but we shouldn’t let our minds go on autopilot. Not only can this be a safety hazard, but it may also impact important relationships and reduce our enjoyment and satisfaction.
Get moving. Incorporating exercise and movement into your daily routine helps you to become aware of your body’s sensations. You’ll be more appreciative of how your
With busy schedules and long to-do lists, how can we be more mindful?
Here are four tips to help you embrace the power of now!
body responds to different stimuli and movements, and this trains you to be more aware of yourself.
Use the power of meditation. You don’t need to meditate for a long time, and it certainly doesn’t
Practice mindful eating. Do you always eat in front of the television or computer? Try eating without distractions, dine in good company, or pay closer attention to flavors and textures of the meal — it’s good for both your body and soul!
require special poses or guidance. But taking just five minutes out of your day to focus on your breathing and clear your mind counts as meditation. It can help you to be more aware, present, and productive, especially in times of stress.
Stretching Beyond Your Comfort Zone THE BENEFIT OF TRYING SOMETHING NEW
Since its invention, physical therapy has helped countless people heal and live fuller lives. But there’s more to physical therapy than just recovery. PT is also about constant improvement
Change can be frightening, as can any situation where we don’t know what to expect. But what’s the worst possibility if you pick up a paintbrush, tennis racket, or gardening shovel — even if it doesn’t work out? Once you consider what you’re afraid of, you’ll probably realize just how little rational sense it makes. And it’s well worth overcoming your hesitation. Trying new things helps you build resilience, find skills and passions, meet new people, and keep your mind and body at their best. The process makes us more well-rounded individuals. And even better, it makes us happier and healthier. The hardest part is deciding to take on a challenge and get started. Just remember that you won’t be good at everything. That’s what many people really fear when they resist trying something new — they don’t want to look silly. But it’s fine if you pick up piano or join an intramural soccer team and decide it’s not right for you. The goal isn’t to become great at everything but to be willing to try something. Approach your new endeavors (and yourself) with good humor while giving your best effort. Remember, stretching is good for you.
and a willingness to both figuratively and literally stretch yourself beyond your comfort zone. Since October is Physical Therapy Month, there’s no better time to try something new. Many people enter physical therapy with apprehension. They don’t know what to expect, think physical therapy is not for people “like them,” or believe it won’t work. Feeling nervous is natural, but being successful at physical therapy is about committing oneself to the process. Those who don’t put in the effort will progress much more slowly than those who do. Of course, trying new things comes easier to some people than others. Some crave new stimulation at every turn, while others like a neatly ordered and predictable life. Most of us are somewhere in the middle, but we commonly get stuck in a rut because we continue doing what we know comes easily — and because, deep down, we’re afraid.
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HUNGRY FOR HEALTH The Shift Toward Plant-Based Eating
Plant-based may reduce your risk of cancer. The nutrients present in plant-based foods reduce the risk of getting several types of cancer. Plant-based foods contain phytochemicals, which shield the cells in your body from damage and have awesome anti-inflammatory properties. So, load up on those legumes, whole grains, fruits, and veggies — your body will thank you!
The appetite for plant-based foods isn't slowing down — in fact, it's rising. According to a 2021 Bloomberg report, by 2030, the plant-based food industry is projected to hit $162 billion! Eating plant-based means finding food sources that originate mainly from plants, inherently focusing on fresh produce, whole grains, beans, legumes, seeds, and nuts. Let's explore the benefits of eating plant-based! Plant-based keeps your heart healthy. According to studies posted in the Journal of the American Heart Association, consuming a diet high in plant-based foods may lower the risk of heart attacks and cardiovascular disease. Meat contains saturated fat, which studies show increases the risk of heart problems. But, it’s also important to make sure your plant-based choices are heart friendly, too! Load up on fruits and vegetables, whole grains, and legumes and avoid refined grains, fatty foods, and sugary beverages! Plant-based lowers your blood pressure. Plant-based diets are linked to lower blood pressure, which greatly reduces the risk for strokes, cardiovascular disease, and Type 2 diabetes. The risk of hypertension, or high blood pressure, increases in people who consume large amounts of animal products such as meat and dairy. Even just limiting the amount of meat and dairy in your diet is proven to make a difference!
Plant-based can help you lose weight.
Typically, plant-based foods are lower in calorie density than meats and other animal products, thus you can fill up on fruits, vegetables, and whole grains without the same calorie burden you may experience from other sources of food. With all of the health-based advantages of shifting toward a plant-based diet, more people are catching on and making the switch or reducing their meat intake. What’s on your plate?
Creamy Baked Pumpkin Risotto Nothing highlights fall quite like pumpkin- inspired dishes. Grab your blankets, turn on your favorite movie, and enjoy a delicious meal.
TAKE A BREAK!
Inspired by FoodNetwork.com
DIRECTIONS
INGREDIENTS
• 5 cups of low-sodium chicken or vegetable broth • 2 cups Arborio rice • 2 cups of pumpkin, diced • 1 1/2 cups canned pumpkin purée • 1/2 yellow onion, minced • Salt, to taste • Pepper, to taste • 1/2 cup fresh basil, chopped • 1/4 cup grated Parmesan cheese • 2 tbsp mascarpone cheese • 2 tbsp olive oil
1. Heat the oven to 400 F and arrange a rack in the middle. 2. In a 3-quart baking dish, combine broth, rice, diced and puréed pumpkin, and onion. 3. Season with salt and pepper, then stir until evenly combined. 4. Cover tightly with aluminum foil and bake until water has been absorbed and rice granules are puffed. 5. Remove from the oven and stir in basil, grated Parmesan cheese, mascarpone cheese, and olive oil.
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
915-562-8525 | www.SpineRehab.net 6358 Edgemere Blvd. El Paso, Texas 79925
1. Harry’s 35-Year Anniversary 2. 4 Tips for Being More Mindful INSIDE THIS ISSUE
Why You Should Try Something New
3. The Benefits of Plant-Based Eating Creamy Baked Pumpkin Risotto
4. 5 of the Best Online Workouts
it up freely. One day, you can engage in weightlifting, and the next day, you can be bending and twisting with yoga. From cardio to Pilates, Daily Burn has it all! Nike Training Club From the comfort of your home, you can take part in a wide variety of workouts with trainers available to meet you where you’re at and help you achieve your fitness goals. Whether mobility, strength, or weight loss is your goal, Nike Training Club has multiple options available for you. Best of all, it’s free! Peloton App By now, you’ve surely heard of Peloton, the revolutionary stationary bike. But it’s much more than a bike! The app offers both on-bike training and fun rides and tons of off-bike workouts to keep things mixed up! For those times when a quick at-home workout is just what you need, or the gym is just not your cup of tea, these online classes and programs are your perfect go-to!
The Top 5 Online Workouts Today GET IT DONE!
While we adjusted to spending more time at home, 2020 and 2021 were the years of online workouts, and they are only becoming more popular. The ease of burning calories and building strength right from the comfort of your own home is enticing and practical! Online workouts save time and money, offer privacy, and are flexible. In fact, getting in a quick 20-minute workout has never been easier! Here are some of the best tried and proven online workout programs to check out. Crunch Fitness Live Crunch Fitness has many physical locations nationwide, but they also have a fabulous online workout program that offers tons of variety, new
movements, and on-the-fly workouts tailored to your individual fitness level and needs. Over 85 workouts are available 24/7, and you can even customize your workout and playlist! E.F.F.E.C.T. Fitness on Demand This boot camp-style workout program is available for free on Instagram live or on-demand. Those who have tried it are raving about the energy of the classes, the virtual community presence, and the variety of movements offered. It will build your stamina, strengthen your body, and have you sweating in minutes! Daily Burn This workout program features both group workouts and one-on-one training. With thousands of choices, you can mix
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