PT Of Melissa. Staying Active & Better Balanced

Health &Wellness The Newsletter About Health And Self-Care

Also Inside: • Low Carb Recipe • Patient Success Spotlight • Practice News

• Exercise Essentials • Free Pain Screening!

GET BACK IN THE RUNNING! Staying Active & Becoming Better Balanced

Kick Off Your New Year Free from Pain!


Health & Wellness The Newsletter About Your Health And Caring For Your Body

GET BACK IN THE RUNNING Staying Active & Becoming Better Balanced

There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career.Whateverchoicesyoumake inyour life,andwhateveryourvaluesare,there areseveral fundamental truths thatarealmostalwaysaccurate:Tostayhealthy, you must stay active, and to stay happy, you must stay balanced. MENTAL AND PHYSICAL BALANCE Stayingactiveandstayingbalanced inmanywaysgohand inhand.Stayingactive refers to theamountofactivity thatyouengage indaily.Thisofcoursecan refer tohowmuch timeyouspendat thegym,but itcanalso refer tohowmanysteps you take in a day, how often you find yourself running around the office, and how frequently you head out to the backyard to run around with your children or your dog. Balance in many ways works on the same principles.There are some activities that you do every day because you have to do them — work often falls into thiscategory,asdohouseholdchores.Butwhatabout theactivities thatyou simply love to do? What about the activities that you enjoy? Thinkabout the last time thatyousatdownwithabook thatyou lovedandmade yourself a cup of tea or coffee and really enjoyed the moment. Perhaps it isn’t reading that you wish you had more time for, but instead it is a garden that has grown weeds as it has been neglected. It could be a project at your home that youhave looked forward tocompletingoranoldcar thatyou’vewanted tofixup. There are special hobbies and interests that appeal to each of us, and spending time with those hobbies can help you live a more balanced life.

Alongsidewiththetaskofbecomingmorementallybalancedwiththethingsthat you spend time with in your life is the challenge of becoming more physically balanced.Therearecertainmarkersthattypically indicatetroublewithmaintaining balance,suchasfrequentlytrippingandfallingorfeelingdizzywhenstandingtoo long. But even if you are not having fundamental issues with your ability to stay balanced in thisway,youmaystillhavedifficultywithwhole-bodybalance.Yoga isagreatformofexercisetouseto improveyourabilitytobalance,asyogahelps to strengthen core muscles and improve coordination.

You can improve your physical balance by: • Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques

Inadditiontofindingyourmentalbalancewithhowyouspendyourtime,becoming more physically balanced is just as important. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping andfalling,orfeelingdizzywhenstandingtoo long.Buteven ifyouarenothaving fundamental issueswithyourphysicalbalance,youmaystillhavedifficultywith whole-bodybalance.Yoga isagreatformofexercisetouseto improveyourability tobalance,asyogahelps tostrengthencoremusclesand improvecoordination. (Continued inside)

Together we get better! |


• Wearing a pedometer and trying to take more steps every day • Joiningyour localcommunitycenterandusingthepooltoswim lapsseveral times a week • Engaging in light weight training at home before work • Taking a yoga class These are just several examples of how you could incorporate more activity into your lifestylewithoutmakingmany largechangestoyourwayof life. Ifyoufeelthat yourphysicalhealthoranold injury isholdingyoubackfrombeingactive,contact us.Workingwithaphysical therapistcanhelpyouachieve improvedbalanceand ahealthy lifestyle.Youmaybesurprisedhow frequently issueswith theneckand backactuallystemfrom issueswithcorestrength.Yourcorereferstothemuscles that make up your torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary in just about every action that you engage in. Everything from walking and running and swimming to sitting and driving require you to engage your core.

Inadditiontofindingyourmentalbalancewithhowyouspendyourtime,becoming more physically balanced is just as important. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling,or feelingdizzywhenstanding too long.Buteven ifyouarenothaving fundamental issues with your physical balance, you may still have difficulty with whole-bodybalance.Yoga isagreatformofexercisetouseto improveyourability to balance, as yoga helps to strengthen core muscles and improve coordination. Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and thenconsider the timespentdoing thingsyouhave todoathome, like thedishes or the laundry.Thenreally thinkabouthowmuch timeyouarespendingdoing the things thatmakeyou feelbetter— including thosehobbies thatyou love,butalso being active and engaging with the people you care about. Partofbecomingamorebalancedpersonmeansfindingwaystospendyourtime more wisely and taking more time for yourself as needed. IT’S NEVER TOO LATE You don’t need to grow up as an athlete to enjoy exercise as an adult.There is no point in your life where it is too late to start being more active than you currently are.Thereareplentyofwaysto incorporate lightactivity intoyour lifestyle,suchas: • Taking a walk in the evening with your family

Are you suffering from pain? Call PhysicalTherapy of Melissa today at 972.837.4450 to schedule your pain screening!

Low Carb Recipe: Garlic Butter Turkey Meatballs

INGREDIENTS • 1/2 lb ground turkey meat • 1/2 lb ground pork meat (optional) • 1/2 cup shredded cheese • 1 crumbled bouillon cube (optional) • 1 tbsp hot sauce • 1 cup fresh chopped cilantro, divided • 1 tsp Italian seasoning

• 4 cloves garlic, grated + 2 cloves garlic, minced • 1/2 tsp red crushed chili pepper flakes (optional) • 3 tbsp butter • 4 medium zucchini, spiralized • lemon juice

DIRECTIONS For turkey meatballs: Combine ground turkey and ground pork, cheese, grated garlic, Italian seasoning,bouilloncube, redchilipepperflakes,choppedcilantroandblackpepper inabowl.Mix well with your hands or fork to form medium balls. Arrange the turkey meatballs on a plate and set aside. Melt 2 tbsp butter in a large skillet over medium-low heat. Cook the turkey meatballs for 8-10 min on all sides until cooked through. While cooking, baste the meatballs with the mix of butter and juices. Remove to a clean plate and set aside. For zucchini noodles: In the same skillet, melt remaining 1 tbsp of butter; then add lemon juice, hot sauce, minced garlic, and red pepperflakes.Addzucchininoodlesandcook for3-4min,stirring regularly,untilzucchini isdone butstillcrispand juiceshave reducedabit.Garnishwithmorecilantroorparsley.Pushzucchini on one side of the skillet and add the turkey meatballs back to the pan and reheat for about a minute. Serve the garlic butter turkey meatballs with lemon zucchini noodles immediately with a lemon slice on the side.

Call Today! (972) 837-4450




Our goal is your health improvement so Physical Therapy of Melissa is proud to be one of the few clinics offering personal attention for our patients. Your Doctor of Physical Therapy will be focused on your exercisesandhealth throughoutyour appointment. TELL YOUR FRIENDS! Come see us and let us get you back to the life you love more quickly and less expensively! We’re here for you. Just you and only you!

This is my second time at PhysicalTherapy in Melissa. I would not go anywhere else and have recommended it to many. The staff is the most sincere, warmest, and kindest you will ever meet! I am a very active person, and it’s hard for me to slow down. My surgery was not an easy one to get through, until I came to PTM. They encouraged me all the way, and I made it to a Cubs game with my son climbing those stairs – and they won! I WIN!" - Debra R. @ptofmelissa

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Exercise Essentials

Exercise To Relieve Leg Pain

Do You Suffer From Back or Neck Pain?

Mention or Bring in This Coupon Today For a FREE PAIN SCREENING

Single Leg Extension Lie on your back with your knees bent. First, push your hips straight up, making a plank, then straighten one leg and hold for 3 seconds. Repeat this exercise with your other leg. Repeat 6-10 times.

If you have neck pain, please give us a call and schedule a free screening so we can get you going!

Always consult yourphysical therapistorphysicianbefore startingexercises youareunsureofdoing.

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