Spine & Rehab - June 2022

Take a look at our June newsletter!

JUNE 2022

6358 EDGEMERE BLVD. EL PASO, TEXAS 79925 915-562-8525

11855 PHYSICIANS DR. EL PASO, TEXAS 79936 915-855-6466


Hey, guys, it’s Adrian De Luna here! I’m a patient care coordinator at Spine & Rehab Specialists, but Bonnie and Harry asked me to write up the newsletter this month because I’m also in charge of planning our community events — and we have a bunch of exciting things coming up. You may have already noticed our team out and about in El Paso at local parks and senior centers. Keep reading to find out what we’re up to and where you can see us next. We’re bringing Sitting Strong to seniors. You probably remember our Sitting Strong program from past newsletters. It’s a great class that teaches seniors and others with mobility issues sitting-based exercises that help them stay healthy and strong. We do these classes in our clinics, but we’ve also started bringing free two-week sessions to local senior centers in partnership with Live Active El Paso! These totally free classes are a lot of fun for our team, and they’re a great way to help seniors who might not be able to go to the gym. If you spot us at a senior center in town, just know we’re busy giving back. Follow us on Facebook at Facebook.com/SpineRehab to see where we’ll be next. We’re at Live Active El Paso’s monthly park 3Ks. Our partnership with Live Active El Paso goes beyond senior centers. We’ve also joined forces with them for free, monthly

community events in local parks! These events include 3K run/walks and other fitness activities like Zumba and yoga classes. There are also booths for community partners like us. Attendees can stop by to chat with our team and learn more about what we offer. We’ve really enjoyed doing these events. Not only are they promoting health and fitness, but they’re also helping us meet people all over the city! Each event is in a different park. To see where Live Active El Paso will be next, visit their website, LiveActiveEP.com. For more specific details on where to find our team, follow us on Facebook at Facebook.com/SpineRehab . We’re sponsoring the El Paso Marathon (and training you for it). This is the biggest news yet, and I’m so excited that Spine & Rehab Specialists is officially sponsoring the 2023 El Paso Marathon in February! Specifically, we’re the main sponsors of the 5K race that goes along with the marathon and half- marathon events. We’ve been considering this sponsorship for years because we love that the marathon is a nonprofit that donates to charities like the Boys & Girls Club of El Paso, the Lee & Beulah Moor Children’s Home, and the El Pasoans Fighting Hunger Food Bank. We picked the 5K because it’s accessible to the most people. If you’re recovering from an injury or just starting to get active again, you can walk the 5K, and if you’re an athlete, you can run it! To help our patients prepare, we’ll be offering workshops and training programs in our clinics. If you’ve done a 5K before, we’ll put together a training plan for you and help make it possible. Just ask us about it next time you’re in the clinic. Ready to join us at the El Paso Marathon 5K? Use the promo code 23SPREHAB1 for 10% off the entry fee to join our team at RunSignUp.com/RaceGroups/8276 .

JOIN OUR TEAM FOR THE EL PASO MARATHON 5K! Use the promo code 23SPREHAB1 for 10% off the entry fee to join our team at RunSignUp.com/RaceGroups/8276.

Harry, Bonnie, and I can’t wait to see you there.

–Adrian De Luna

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Our bodies are made up of many systems working together to keep us functional and healthy. It’s so complex that even scientists don’t understand how all of it works. But we do know that our health is a whole-body experience, and ignoring one aspect of our wellness will often lead to other problems down the line. Oral health is no exception. For example, poor dental health can contribute to cardiovascular disease, and diabetes can lead to gum disease. Still, most people don’t know that their oral and mental health are linked. Researchers have found that people who suffer from mental illnesses are more likely to develop oral health problems like tooth decay and gum disease. In fact, experts have identified several reasons for the apparent connection.

According to the World Health Organization (WHO), about 280 million people across the globe are affected by depression. That’s about 5% of the adult population. Depression is more than just sadness, and it impacts people’s ability to think clearly and engage in regular activities. Oral care routines often fall by the wayside as a result, along with dental visits. This neglect of regular mouth maintenance can lead to tooth decay and gum disease. Meanwhile, anxiety can make social interactions terrifying, and sufferers may have difficulty scheduling and attending dental appointments. Additionally, many people have a phobia of dentists that causes them to postpone care. Due to this anxiety or fear, oral health issues can go untreated and significantly worsen.

There are still more connections. People with eating disorders may experience dental erosion or low calcium levels that affect their teeth. Pain is a risk factor for depression, so existing oral pain can spark or worsen mental health problems. And while more research is needed, a 2019 study found a possible genetic link between depression and oral health conditions. If you’re struggling, you need to protect your mental and physical health. Talk to your doctor about what you’ve been experiencing, and be open to their recommendations. Treating your mind well will lead to better health and perhaps a happier and longer life. In addition to this, don’t forget to include your dentist in your plans for full-body health. They’re not trained mental health professionals, but they can provide helpful strategies to help you maintain your dental health while seeking treatment for your mental health as well. Be sure to tell your dentist about any medication you’re taking. Side effects from antidepressants can include dry mouth or teeth grinding, and your dentist can help you minimize the damage. Whatever you're going through, it's crucial to keep your entire health team engaged. Physicians, dentists, and therapists all have specialized roles, but outcomes are better when each specialty has the complete picture and can work together. Keep the lines of communication open — and don't be afraid to ask for help when you need it.

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Making a meal plan is a pain, but you still want to get all your necessary vitamins, minerals, and protein through everyday foods. Even if you’re not a cooking expert, you can employ a few very simple cooking hacks in the dishes you commonly prepare! You'll be surprised how these little boosts can reap big, nutritious rewards. No. 1: Add quinoa to recipes. Want to add extra texture or color to your steamed white or brown rice? Mix it up with 1 cup of quinoa (any color) and another 2 cups of water or broth. Or, simply throw quinoa into any grain-friendly soup you’re preparing, like a simple chicken soup! Quinoa is rich in antioxidants and filled with fiber to lower cholesterol and blood sugar levels, reducing your risk of diabetes and heart disease. No. 2: Replace cream with almond, walnut, or oat milk. Cream is a popular mainstay in any American kitchen, but it doesn’t have to be dairy cream. Plant-based milk and creamer (such as almond, walnut, or oat milk) are often extra rich in vitamins and minerals and low in fat. They contain no cholesterol and are easy on your digestive system. Because they all have slightly different flavor profiles, you can pick your favorite! Walnut milk works surprisingly well in a creamy pasta sauce. 3 Easy Cooking Hacks for Better Nutrition

No. 3: Add frozen spinach to almost anything. Fresh spinach quickly loses its folate, powerful vitamins, and nutritional benefits over time, but spinach, frozen at its peak freshness, saves the day. That’s why frozen spinach is actually more nutritious than most fresh spinach at the supermarket! Whether it's for pasta, pizza, scrambled eggs, cheese dip, a smoothie, or curry, frozen spinach is more versatile than you might think. Plus, studies show spinach may have amino acids that help reduce stress and depression! (Bonus) No. 4: Add chia seeds to cold drinks, yogurt, baked desserts, and more! It’s easy to feel guilty for indulging your cravings for sweet tea, pudding, cookies, and cake. But if you add chia seeds, you might feel a little better about it! These small seeds are densely packed with antioxidants, minerals, fiber, and omega-3 fatty acids, all of which may promote heart health, support strong bones, and improve blood sugar management.

We hope these tips help make your favorite dishes a little more fun and guilt-free! Enjoy!

Sweet and Spicy BBQ Chicken Skewers


Inspired by RecipeRunner.com



For the Marinade • 1 tbsp olive oil • 2 tbsp soy sauce • 2 tbsp chili garlic sauce • 2 tbsp rice vinegar • 3 tbsp honey • Juice of 1 lime • 3/4 tsp smoked paprika • 1/2 tsp salt For the Skewers • 2 lbs chicken breast, cut into bite-size cubes • 1 small pineapple, cut into 1-inch cubes

1. In a bowl, whisk together marinade ingredients. 2. In a reusable freezer bag, combine cubed chicken and all but 1/4 cup of the marinade. 3. Seal bag and massage marinade into the chicken. Chill in the fridge overnight. 4. The following day, preheat the grill to 400 F. Thread chicken and pineapple onto skewers, adding two cubes of chicken for each cube of pineapple. 5. Grill the skewers for 3–4 minutes per side, brushing with the reserved marinade in the final minutes. 6. Serve over rice or with your favorite barbecue sides!

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915-562-8525 | www.SpineRehab.net 6358 Edgemere Blvd. El Paso, Texas 79925

1. Come See Us at These Events 2. Your Mental Health Can Affect Your Mouth 3. 3 Cooking Hacks to Eat Better Sweet and Spicy BBQ Chicken Skewers 4. Permanent Weight Loss Is Too Hard — Or Is It? INSIDE THIS ISSUE


Losing weight is hard — and not just because creating new diet and exercise habits is difficult. The truth is that you’re working against your body’s natural instincts, which is to preserve weight. In other words, even when weight loss is the healthiest thing you can do for your body, physiologically, your body rarely realizes that.

A popular, effective way to think of weight loss is “calories in, calories out” (CICO). You want more calories going out than coming in because this helps sustain a caloric deficit which can assist in losing weight. However, not all calories affect your hormones the same way, and being overweight to begin with can interfere with the body’s ability to regulate an appropriate appetite.

As just one example, according to the Journal of Clinical Investigation, a diet with added fructose (high-fructose

corn syrup) is linked to insulin resistance, increased blood sugar levels, and higher triglyceride and LDL (bad) cholesterol levels — but if you replace fructose with regular sugars and glucose, the risk is noticeably less. That said, fruit with natural fructose does not appear to carry the same risks as added fructose. Our bodies are complex machines. Many factors beyond diet (genetics, medical comorbidities, long-standing diabetes, stress, sleep, etc.) can affect your ability to lose weight. The best path to a healthier weight is to move more and find multiple ways to live a healthier life, one small step at a time.

How does weight loss work? Complex interactions between hormones and neurons in your

So, how do I lose weight — for good?

hypothalamus control how much you weigh. Your hypothalamus controls your thirst, hunger, and body temperature. The chemicals that interact with the hypothalamus therefore influence your appetite and how much food you eat. In particular, fat cells in your body produce the hormone leptin, which then tells your body when you’ve stored enough fat, thus decreasing your appetite.

Even after following a new diet and exercise regimen, most people are likely to regain about 30%–35% of the weight they’ve lost after one year. After sacrificing those potato chips for sugar snap peas, this is frustrating! But we promise that some changes do help maintain permanent weight loss, including replacing processed foods in your diet.

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