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JANUARY 2025
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New Year’s Eve at the Clinic and Countdown at Home Ringing in the New Year With Sparkles, Sports, and Snacks
“2025” still doesn’t roll off the tongue yet, but here we are! At this point, most of us have swept up the glitter and packed away the party hats, but I thought it’d be fun to share how we usually celebrate New Year’s Eve in our clinic and at home. There is nothing better than welcoming the new year with those around you. At our clinic, it’s all about wrapping up the year with a sparkle — literally . Yes, you heard that right. A few years back, the ever-creative women in our office started something we now proudly call the “Sparkle Wars.” Everyone competes to show up in the most dazzling, sunglasses-needed, sparkly outfits imaginable. We’re talking head-to-toe sparkle — shoes, pants, and tops! They go all out, and it turns the office into a shimmering spectacle for that half day we work on New Year’s Eve. Now, while my fellow therapist, Emery, and I are the only guys who might not dive into the glitter pool, we do throw on sparkly T-shirts to show our spirit. It’s our little nod to the sparkle without going full disco ball. And let me tell you, our patients get a kick out of it! Some even join in with
sparkly attire, which amps up the fun and festivities.
take on the challenge every year. It’s not the healthiest day, but it’s packed with comfort and cheer. And about those New Year’s resolutions — instead of setting grand goals, I’m focusing on making small, manageable changes towards a healthier lifestyle. It’s not about perfection but progress. So, no, I won’t beat myself up if I slip up now and then. It’s about adjusting the mindset, keeping it casual, and embracing little improvements. Because let’s face it, small steps can lead to big changes over time. Meanwhile, those intense, rugged resolutions often fall flat because we don’t give ourselves the flexibility to succeed. So, there you have it — a peek into how we juggle the festive cheer professionally and personally. If you’re contemplating your health goals or need a bit of encouragement to make those small yet transformative changes, feel free to swing by our clinic. Let’s make this New Year’s one filled with fun, your preferred amount of sparkle, and enough change to make a big impact. –Mike Ulmer
Transitioning to the home front, our family’s New Year’s Eve has evolved over the years. From big family gatherings to now, we usually spend the evening dining out with neighbors who are close friends. Our boys have their own plans — Zach with his buddies and Nathan with his girlfriend. They sometimes swing by after their celebrations to join in on our family game night, pushing my endurance to stay awake past midnight — which is getting tougher each year! At 12:05 a.m., you can find me making my way to bed, and I feel that curfew will inch earlier and earlier as the years pass. New Year’s Day, however, is my preferred celebration style. There’s something supremely satisfying about lounging on the couch, catching some football, and indulging in an array of hors d’oeuvres with my wife and boys. We go all out with the snacks — buffalo chicken dip is a must (thanks to a killer recipe Emilie got from a neighbor), alongside a plethora of other tasty treats. We always have way too large of a spread for the four of us, but we
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Grain Gains
High-Protein Grains That Can Transform Your Diet
QUINOA This high-protein grain has grown in popularity significantly in recent years, and for good reason. One cup of cooked quinoa adds 8 grams of protein and 5 grams of fiber to your diet. Most people use it as a substitute for rice in soups and salads, but its uses go far beyond that. Some might even enjoy it as a hot cereal to replace sugary breakfast options. SORGHUM If you haven’t heard of sorghum, get ready because it’s taking the country by storm. Sorghum is a staple in many Indian and African dishes. A cup of cooked sorghum will have around 7 grams of protein, 4 grams of fiber, and all the B vitamins, iron, and magnesium you need to improve your overall health. Other high-protein grains worth investigating include millet, buckwheat, wild rice, and teff. Once you discover the power and magic of high-protein grains, you’ll wonder why you didn’t explore them sooner.
If you’re trying to build muscle or improve your overall health, you already know how vital ample protein is to your diet. Most people turn to lean meats, eggs, nuts, seeds, and even dairy to add protein to their diet, but many don’t consider grains a great protein source. However, a few excellent high-protein grains can provide
the same benefits as other protein sources while supplying us with more fiber and other essential nutrients. Any grain with more than 4 grams of protein per cup is considered high-protein. You can find most high-protein grains at any supermarket, but you should head to the
closest Whole Foods for the best selection. If you’re unsure where to start, here are three high-protein grains you can easily incorporate into your diet. OATS You likely already have oats in your pantry. This all- purpose grain is gluten-free and packs 6 grams of protein and 4 grams of fiber per cup. You can add oats to breads, desserts, and various breakfast dishes.
PATIENT TESTIMONIALS Getting Confidence Back
“I can lift my arm and put things in cupboards now. I enjoyed coming to see Mandie, and I feel so much better. Mandie is excellent! Thank
“I am now pain-free and can walk again. I came here because of severe leg pain due to sciatica. Mandie at Kinetic Therapy worked with me to alleviate the pain in my leg. The end result is that I am now pain-free and can walk again. Thank you, Mandie.” –Elizabeth Rotenberry
you! The whole staff at Kinetic
is absolutely wonderful!”
–Ellen H. Speer
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Winter brings the battle between staying cozy indoors or getting moving with fresh air. While every fiber in your being may try to convince you to stay on the sofa, you need to find safe and effective ways to maintain your fitness without injury. Here’s how you can keep moving as the temperature drops. INCORPORATE DAILY MOVEMENT You don’t need a gym membership to stay active. Simple activities can integrate seamlessly into your daily routine, providing substantial health benefits. Consider breaking your exercise into manageable chunks throughout the day. A quick 10-minute walk during your lunch break or opting for stairs over elevators can make a big difference. You can also incorporate strength STAY FIT THROUGH THE FROST How to Exercise Safely and Effectively During Winter
training at home — try a quick 20-minute session with weights while listening to your favorite songs to keep the energy up. ENSURE EXERCISE SAFETY If your workouts take you outside, whether jogging around the park or skating in an ice rink, cold-weather exercise requires special care. As the temperatures drop, it’s essential to know how to avoid injuries like sprains or more serious conditions such as frostbite and hypothermia. Here are three pointers from Paul Henson, MD, from Atrium Health Musculoskeletal Institute: • Layer Up Smartly: To manage body temperature, use a three-layer clothing strategy. Start with a moisture- absorbing base layer, add a wool middle layer for insulation, and top it off with a breathable, weather-resistant outer layer. • Dynamic Warm-ups: Extend your 15-minute warm-up by five minutes for every 10 degrees drop below 30°F. Include
movements like lunges and high knees to prepare your body. • Remember Your Upper Body: Be sure to warm up your neck and back, as injuries can quickly occur if not properly stretched. TAILOR YOUR ACTIVITIES Not every exercise suits cold weather, and not everybody is ready for vigorous winter sports. If you’re new to exercise, recovering from an injury, or managing a chronic condition, choosing exercises that match your fitness level and current health is important. Consult with our physical therapy team to craft a workout regimen that’s safe and effective for you. As much as winter can tempt us to hibernate, maintaining an active lifestyle is crucial for your physical and mental health. If you need guidance on safely navigating fitness during these colder months, contact our clinic. We’re here to support your journey to wellness every step of the way.
Sudoku
Citrus-Herb Pork Roast
Inspired by TasteOfHome.com
INGREDIENTS • 1 boneless pork sirloin roast (3–4 pounds)
DIRECTIONS 1. Cut roast in half. In a small bowl, combine oregano, ginger, and pepper; rub over pork. In a large skillet coated with oil, brown roast on all sides. Transfer to a slow cooker; add onions. 2. In a small bowl, combine 1 cup orange juice, sugar, grapefruit juice, steak sauce, and soy sauce; pour over roast. Cover and cook on low for 4–5 hours or until meat is tender. Remove meat and onions to a platter. 3. Transfer cooking juices to a small saucepan. Add orange zest and salt. Bring to a boil. Combine cornstarch and remaining orange juice. Gradually stir into the pan for 2 minutes or until thickened. Serve with pork and noodles.
• 2 tsp dried oregano • 1/2 tsp ground ginger • 1 tsp pepper • 2 medium onions, cut into thin wedges • 1 cup plus 3 tbsp orange juice, divided • 1 tbsp sugar • 1 tbsp grapefruit juice • 1 tbsp steak sauce • 1 tbsp reduced- sodium soy sauce • 1 tsp grated orange zest • 1 tsp salt • 3 tbsp cornstarch • Egg noodles, cooked
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
847-515-8970 www.KineticPTS.com
11920 Oak Creek Parkway Huntley, IL 60142
INSIDE
Celebrating New Year’s Eve With Glitter and Goals at Our Clinic PAGE 1 Surprising High-Protein Options for a Healthier You PAGE 2 Patient Testimonials: Getting Confidence Back PAGE 2 Tips to Stay Active and Safeguard Your Health in the Cold PAGE 3
Citrus-Herb Pork Roast PAGE 3
Vacation in Tropical Panama PAGE 4
country’s population resides in the city, which is full of amazing historical and entertainment districts that attract tourists worldwide. The Casco Viejo historical district, comprised of Spanish colonial architecture, was named a World Heritage site in 1997. ISLA BASTIMENTOS NATIONAL MARINE PARK This amazing national park, established in 1988, covers over 50 square miles and over 130 islands of the Bocas del Toro Archipelago, including the popular coral reefs of the Cayos Zapatillas. If you are interested in rubbing shoulders with monkeys, sloths, crocodiles, and countless marine species, this is the spot for you! PANAMA CANAL No list would be complete without mentioning one of the greatest engineering feats in human history: the Panama Canal. The canal, which runs for roughly 40 miles through the Isthmus of Panama, was completed in August 1914, just a month after the outbreak of World War I. The canal works via a system of locks, filled and emptied of water to raise and lower boats. Ships up to 950 feet long transport over 200 million tons of cargo annually through the canal. If you visit Panama, you have to see the canal for yourself!
The Central American country of Panama, home to the titular Panama Canal that allows easy passage of maritime traffic between the Pacific and Atlantic oceans, is more than a hub for international trade: It’s a scenic tropical paradise. Just 30,000 square miles in size — smaller than South Carolina — Panama packs a lot of incredible sites into one compact package. The country uses the American dollar, so you don’t need to exchange currency to make a worthwhile trip there. Here are three locations you can look forward to on your vacation to Panama! PANAMA CITY Founded in 1519, Panama’s capital is a metropolis amidst lush tropical rainforests. Around 40% of the Discover Panama AN UNFORGETTABLE TROPICAL PARADISE
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